{"id":494949,"date":"2022-01-05T10:00:09","date_gmt":"2022-01-05T17:00:09","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=494949"},"modified":"2022-01-05T11:39:41","modified_gmt":"2022-01-05T18:39:41","slug":"swimming-world-january-2022-presents-nutrition-chilled-to-the-bone-the-many-benefits-of-bone-broth","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-january-2022-presents-nutrition-chilled-to-the-bone-the-many-benefits-of-bone-broth\/","title":{"rendered":"Swimming World January 2022 Presents – Nutrition – Chilled To The Bone: The Many Benefits of Bone Broth"},"content":{"rendered":"

The latest issue of Swimming World Magazine<\/em><\/span>
\nis now available for download in the<\/span> Swimming World Vault<\/span><\/strong><\/a>!<\/p>\n

Non-Subscribers Can Download This Issue Here<\/span><\/a><\/p>\n

 <\/p>\n

The 2021 Athletes of the Year<\/span><\/h1>\n

By Dawn Weatherwax, RD, CSSD, LD, ATC, CSCS<\/span><\/p>\n

\nBone broth is a home remedy worth adding whether you live in a cold or warm climate.<\/strong><\/p>\n

\u00a0<\/span><\/p>\n

Bone broth has been around for thousands of years! It is known to be used when feeling under the weather, but definitely can be integrated daily.<\/p>\n

WHAT IS BONE BROTH?<\/strong>
\nBone broths are easy to digest, nutrient-dense, rich in flavor and boost healing. They are made from beef, chicken, fish, lamb and more. The simmering effect of the parts release healing compounds and minerals (see box at right) that have been found to help with poor gut health, joint well-being, strengthening the immune system, detoxifier, and positively impacts muscle tissue, bone, circulation, metabolism and wound healing.
\nBe aware of imposters. Stocks, meat flavors and bouillon cubes are not the same. Ideally, you want to make this recipe from scratch. For beef broth, use grass-fed or organic bones, and for chicken, simply use the carcass and bones.<\/p>\n

HEALING COMPOUNDS AND MINERALS<\/strong>
\n\u2022 Amino Acids
\n\u2022 Arginine
\n\u2022 Calcium
\n\u2022 Chondroitin Sulfate
\n\u2022 Collagen
\n\u2022 Gelatin
\n\u2022 Glycine
\n\u2022 Glucosamine
\n\u2022 Glutamine
\n\u2022 Glutathione
\n\u2022 Magnesium
\n\u2022 Phosphorus
\n\u2022 Potassium
\n\u2022 Proline
\n\u2022 Silicon
\n\u2022 Sulphur
\n\u2022 And others v<\/p>\n

HOW TO MAKE IT<\/strong>
\nFor the classic bone broth recipe, the essentials are bones, fat, meat, vegetables and water. Here\u2019s how to roast the bones to make your own bone broth, using either chicken or beef broth based on your preference. The recipe directions are by Dr. Axe (DrAxe.com):<\/p>\n

1. Place bones into a large stockpot or slow cooker, and cover with water.<\/p>\n

2. Add two tablespoons apple cider vinegar to water prior to cooking. This helps pull out important nutrients from the bones.<\/p>\n

3. Fill stockpot or slow cooker with filtered water. Leave plenty of room for water to boil.<\/p>\n

4. Heat slowly. Bring to a boil, and then reduce heat to simmer for at least six hours. Remove scum as it arises.<\/p>\n

5. Cook slow and at low heat. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. A low and slow cook time is necessary in order\u00a0 \u00a0 \u00a0 \u00a0 \u00a0to fully extract the nutrients in and around the bone.<\/p>\n

6. You can also add in vegetables, such as onions, garlic, carrots and celery, for added nutrient value.<\/p>\n

After cooking in the slow cooker, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Discard this layer only when you are about to eat the broth.<\/p>\n

Of course, if you just don\u2019t have time, you can buy bone broth protein powders or capsules. Dr. Axe\/Ancient Nutrition Bone Broth Protein is a good brand.<\/p>\n

 <\/p>\n

To continue reading more about the benefits of bone broth as well delicious recipes including it, <\/span><\/a>
\n<\/strong>Click here to download the full January issue of Swimming World Magazine, available now!<\/span><\/a><\/strong><\/p>\n

 <\/p>\n

\"Swimming<\/a>[Photo Courtesy: Robert Hanashiro \/ USA Today Sports]<\/p>\n

 <\/p>\n

Get Swimming World Magazine<\/em> and Swimming World Biweekly<\/em> FREE When You<\/span>
\nBecome A Member of the International Swimming Hall of Fame<\/em><\/a><\/span><\/h3>\n

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Non-Subscribers can click here to download this issue for only $5.94<\/strong><\/span><\/a><\/h2>\n

FEATURES<\/p>\n

012<\/span> THE TOP 5 STORIES OF 2021<\/strong><\/span>
\nby David Rieder<\/strong>
\nWhile the pandemic and its massive effects on the sport were the lone top story of 2020, the action in the pool returned to center-stage in 2021. Unsurprisingly, the focus of the year\u2019s top stories centers on Tokyo, where the Olympics produced some amazing performances and historic results.<\/p>\n

016<\/span> 2021 ATHLETES OF THE YEAR<\/strong><\/span>
\nby Dan D\u2019Addona and Matthew De George<\/strong><\/p>\n