A Sweaty, Stress-Eliminating Workout

Oh my goodness. Mike and I have been doing a lot of virtual house hunting this week and I’m mentally exhausted. You can find us on our computers in the library, at a coffee shop, on the couch, in a restaurant..literally anywhere that has wifi. We’ve got to keep going though because homes in Charleston are selling like cray cray. (Yes, we want to move to Charleston!). I’ve decided that in the midst of the computer work and the house hunting we’re going to the gym to give our brains a break. I’m craving a high intensity workout that’ll get us sweaty and burning calories long after we’re finished. 

So what do you say, are you in?!

The Sweaty, Stress-Eliminator:

(Begin with a 5-10 minute warm-up)
1a. 10 Goblet squats 
1b. 10 Push ups
1c. Plank – 30 sec
1d. 10 TRX rows
1e. Walking lunges (with DBs held at sides) – 10 each leg
1f. Rowing machine – 200 meters
*Repeat as many rounds as possible (and pretty!) in 30 minutes
*The weights chosen for this circuit should be as heavy as you can go while still executing the movements with proper form

This should do the job– get a good sweat on and free our heads from anything and everything. Enjoy and let me know how you do!

 

<3,
Cait

The Sweetest GALentine’s Day Brunch

 

 

 

 

 

 

 

 

 

Um whaaaat! I don’t know why I’d never heard of GALentine’s Day before but I stumbled upon this idea and ran with it. I wanted to do something special for my girlfriends and decided on having them over for brunch. The cool thing about this is it can be done any time of year, it’s just an excuse to make a pretty tablescape, drink champagne and show your girls how much you love them!

Decor:

Cute heart garland and heart straws from Paper Source, “love” napkins, little tags with pink polka dots (for their take-home gifts) and pretty bouquets around the house using white hydrangeas and limonium flowers in a light purple color were all part of the decor. I arranged everything on a plain white table cloth and broke out our brass candlestick holders from Restoration Hardware (even though I realized too late that I didn’t have candles to put in..whoops.). Our dinnerware is the Textured Dinnerware Set from West Elm in white which I’m loving. It has a nice clean look but the different texture options allow you to mix it up a bit. Oh and that pineapple cheese board is from Anthropologie and I’m obsessed with it. 

Drinks:

Easy peasy for drinks. We had rosé champagne the entire time but I did have regular champagne with grapefruit and cranberry juice as an option. I also filled up a glass pitcher with lemon + lime slices for ice water and put the heart straws in those glasses. Dipping the champagne glasses in honey and then coating with pink sugar added to the decor and the girls loved it! 

Food:

 

Everything was gluten free. I cooked a frittata for the first time ever– mushroom, leek and gruyère cheese. Holy crap that was good. For side dishes I made chocolate chip banana walnut muffins from PaleOMG which were delish. We also had baked avocado fries (recipe from Stupid Easy Paleo) with a sriracha-mayo dipping sauce and these heart-shaped home fries (which are totally the cutest things ever, we kinda felt bad eating them!). The girls brought over fruit and gluten free (heart shaped of course) linzer tarts.

Take home goodies:

I got cute gold frames from Home Goods and put a picture of us from my wedding into it. These ladies were my bridesmaids only 4 months ago so I wanted them to have a picture from that day. If it weren’t for this idea though I think I would have done cute Valentine Day cards and little flower bouquets for them each to take home. Also- writing out these tags made me realize I need to take a calligraphy course. Pretty handwriting makes everything better. 

You know I had to get a picture of my gals in here <3

 

I had so much fun planning this brunch I’m actually a little sad it’s over. As we get older and begin to start our own families it is tough to get everyone together. So when it happens, spoil your gals with lots of hearts and champagne. <3

Have more decor ideas or recipes, or did you have a GALentine celebration of your own? Comment below!

Mushroom, Leek + Gruyère Frittata

This was my first ever attempt at a frittata and it was really good, if I do say so myself 😉

You can change out the mix-ins but remember to cook (or sauté) them first so they don’t water it down (such as onions, tomatoes, zucchini etc).

Print Recipe
Mushroom, leek + gruyère frittata
Cuisine Breakfast
Prep Time 5 minutes
Cook Time 18-25 minutes
Servings
servings
Ingredients
Cuisine Breakfast
Prep Time 5 minutes
Cook Time 18-25 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat oven to 375°F.
  2. Heat butter or oil in 10 inch cast iron skillet over medium heat.
  3. Sauté mushroom and leek slices until soft and lightly browned. Season with salt and pepper.
  4. Beat eggs and milk together in a mixing bowl. Pour over mushrooms and leeks and sprinkle cheese on top. Let cook for 8 or so minutes until the edges are set and can separate easily from the side of the pan.
  5. Place in oven for 10-15 minutes. It's done when the eggs are no longer runny and the center is firm. Do not overcook-- check 5 minutes before it's supposed to be done to play it safe.
  6. Slice into wedges and serve.
Share this Recipe
 

Heart-Shaped Home Fries

These home fries are the CUTEST idea for Valentine’s Day, or better yet..a GALentine’s celebration. I had a few of my girlfriends over for brunch the weekend before Valentine’s Day and we ate every last bit of these. I wanted to make something special and have some cute decor around the house to show them how much I love and appreciate them. So the heart-shaped home fries were a BIG hit and easy to make. You can make these for any occassion, just use a different shaped cookie cutter!

Cute GALentine decor 🙂

I got the idea from Jillian Harris’s blog and put my own little spin on the recipe.

Print Recipe
Heart-Shaped Home Fries
Cuisine Side Dish
Prep Time 30 minutes
Cook Time 45 minutes
Servings
servings
Ingredients
Cuisine Side Dish
Prep Time 30 minutes
Cook Time 45 minutes
Servings
servings
Ingredients
Instructions
  1. Wash and peel potatoes and boil until cooked but still firm. For medium potatoes this is about 15 minutes. I stuck a knife through to make sure they were done. You don't want them overcooked! Then put in fridge to cool.
  2. Once cooled slice each potato (about 1/2 inch thickness). Then use cookie cutter to make heart shapes. I used 2 different sizes, one very small and the other a bit larger. Make sure you use as much of each potato slice as possible so it doesn't go to waste.
  3. Preheat oven to 400° F. Add olive oil, garlic and onion to cast iron or frying pan. Let sauté until lightly browned then add heart-shaped potatoes.
  4. Sprinkle with salt, black pepper, thyme leaves, paprika and cayenne pepper (just a bit makes these quite spicy!). Sauté potatoes until lightly brown.
  5. Put in oven (make sure pan is oven-safe!) for 30-40 minutes. Check occasionally. You want to cook them until they're browned and a bit crispy on the outside.
Share this Recipe
 

 

 

5 Tips on How to Plan Effective Workouts

You’ve got your workout clothes on, sneakers laced up and your new playlist ready to go. Yet somehow you don’t feel all too comfortable leaving the locker room and stepping out onto that gym floor. The machines, free weights, cardio equipment..they’re all intimidating. There are a million and one possible exercises, how are we supposed to know which to do?

This is one of the most frequently asked questions I get in my inbox: “How do I choose which exercises to do in the gym?” We start to feel intimidated not only by the overwhelming amount of equipment around us but also the other people in there. What if we do something incorrectly and look stupid? That would be an epic fail, right? (Nah, because more than half of people in the gym do movements without any rhyme or reason behind them.) But imagine if we came into the gym with a plan; exercises written down with rep schemes that matched our goals. That would be a game changer. We’d feel motivated to get there because we’d know our workout has a purpose. Movement that matters is the very best kind, physically, emotionally and mentally.

So how does someone who isn’t a personal trainer plan an effective workout? Here are my top 5 tips for you. Keep in mind these will vary depending on your goal. If you still aren’t up for the task of writing your own workouts after reading these then head over to Complete Coaching with Cait, my 1 on 1 online training program.

  1. Choose movements that incorporate a lot of muscles at one time. These are typically called “complex movements.” An exercise like a squat  is much more complex than the leg extension machine, for instance. The more muscles we can recruit at one time the higher our heart rates will get, increasing our metabolic rate and burning more calories. Some of my favorites are squats, deadlifts, push-ups, chin-ups (with assistance is fine!), walking lunges and rows.
  2. Lift heavy, please. When selecting weights for an exercise go with as heavy as you can while maintaining proper form. If you’re doing 3×10 for a movement and can easily do another 5 after you’ve reached 10 reps, you aren’t challenging yourself enough. The 10th rep should be hard enough so you can’t do another 1 or 2 afterward. There are a ton of benefits to lifting heavy: Strength correlates to the release of fat burning hormones in both men and women. The stronger you are the faster your metabolism will be. Reduced risk of osteoporosis, muscle hypertrophy and being a badass are also positives that come from lifting heavy. 
  3. Design your workouts with a combination of full body exercises. A program template can look something like this:
    Circuit 1: Lower body movement, upper body push, upper body pull, core
    Circuit 2: Lower body movement, upper body push, upper body pull, core
    You can even add a quick metabolic sprint after the core if you’re looking to spike your heart rate.
  4. Rest as needed between sets, but only as needed. I see this one a lot. We do a set and then go on our phones or talk to a friend for 5+ minutes. What happens then is we lose momentum and our heart rates lower a lot. A general rule of thumb for someone looking to burn fat during a workout is to rest as much as needed in order to go back and give maximal effort to those exercises again. For some this may be 30 seconds and for others 3 minutes. Remember, you want to keep the intensity up throughout the workout (always while maintaining proper form).
  5. Add in 1-2 days of high intensity cardio into your workout program. Pick a piece of cardio equipment you enjoy and work your butt off for 20 minutes. Sprint for 30 seconds and rest for 1:30, repeating for a total of 20 minutes. You can do this on a treadmill, elliptical, rowing machine etc. All that matters is you’re working as hard as you possibly can for those 30 seconds and then going nice and slow allowing your heart rate to come down for 1:30. This can be done all on it’s own so you’ll have your sprint days and then your lifting days, or if needed you can do them right after your lifting workout but I prefer the former so you have more energy.

The gym can be an intimidating place but it doesn’t have to be. Take a moment to jot down a program for the week. This will not only motivate you but also hold you accountable.

*If you feel like you still need help with planning workouts, nutrition and accountability fill out this contact form to get in touch with me about Complete Coaching with Cait, a personalized 1 on 1 online training program.

One Little Word, One Huge Impact on Your Life

We aren’t even 2 weeks into the new year and I’m noticing the hype about resolutions is already dying down. Which is fine by me, I don’t gravitate toward that bullshit anyway. Don’t get me wrong I’m all for that excited feeling we get when writing January 1st, 2017 down on paper for the very first time. The whole year has yet to happen. It is ours to do as we please, to make our mark on or let pass by.

For me the start of a new year means get it together. December was the month of organization. Not only was 2016 coming to an end but I also just got married!  I really felt the urge to get rid of clutter around the house and make room for the life that lies ahead. Marie Kondo, author of “The Life-Changing Magic of Tidying Up” suggests that when getting rid of things in your home you ask yourself whether or not they bring joy to your life. If the answer is no, say goodbye.

Of course I have to include a wedding pic 😉 Photographed by Caroline Ro

This was huge not only in getting rid of physical clutter in my home but also mental and social media clutter. Is social media clutter a thing? Welp, it is now. I’ve been un-friending/ unfollowing those who don’t bring value to my day to day and also becoming more aware of what my daily routine consists of. Where am I spending time and energy and how is this useful for me and my loved ones? Yes, I do know looking at cute puppy videos on Facebook probably isn’t adding value to my well being; but it’s a work in progress and at the very least I am aware of my actions rather than mindlessly scrolling as time slips by.

As my clients started toying around with different resolutions to make we settled on another idea instead. I saw this floating around on various internet sites and it really resonated with me. Pick a word that is going to be your theme for 2017. A friend of mine chose “laughter.” She’s a pretty serious gal and just wants to laugh more. Instead of yelling at her kid when he spills water on the table because he’s playing she will laugh with him about the little mishap and relish in the fact that they’re spending time together. One of my mentors chose the word “authenticity” for 2017 which I also love.

My word is “matter.”

Spend time with people who matter, stress over stuff that matters and let the other small shit go. Eat foods that matter to my body. Do workouts that matter. Show my friends and family they matter to me. 

One little word, one huge impact.

What’s your word for 2017? Leave it in the comments below!

*My next blog post will focus on doing workouts that matter. Right now I’m seeing so many people in the gym who are wasting their time because of poor exercise selection. It can be tough and intimidating when figuring out which exercises to do so let’s come up with a solution that is best for you, your goals and your body.

6 Simple Health + Fitness Guidelines That Actually Work

6 Simple Health + Fitness Guidelines

The entire internet is filled with different fat loss tips, trends and topics. This can make it tough knowing either where to begin with a new health and fitness program, or if what you’re currently doing is good and/or working for your body.

As a fitness professional, I sometimes laugh at what is out there on social media and other times I get really frustrated at advice that is not sound information. It seems all of this healthy talk does one thing very well: over complicates things.

In one corner we’ve got pictures of people with super lean bodies who tell you that you too can look like this, you just have to workout 2-3 hours a day and count every single macronutrient you put into your body. And in the other corner we’ve got those who insist that going for a walk in the park and meditating will entirely change your world for the better. While the above opinions are not incorrect, it doesn’t mean they are the right fit for you.

So, what is?

The following six guidelines are simple, straight forward and proven to work. You don’t have to implement all six at once either. Begin with one until it becomes consistent and a habit, then add in another.

Six Health + Fitness Guidelines:

Strength train 2-5 days/week: Put simply, lift heavy weights often. This doesn’t mean go over to the rack of dumbbells and pick up the largest one you see. But when choosing your exercise routine, incorporate loads that will challenge you. I’m a big fan of short yet challenging workouts and am often out of the gym within 30 minutes. These workouts consist of big compound movements (squats, lunges, push-ups, pull-ups etc.) that get the entire body moving and working hard.

Choose foods that are in their natural, whole state as often as possible: You know the drill here, keep processed foods to a minimum. Eat foods that will nourish you and leave you feeling energized rather than bogged down and bloated. This may mean you do a little bit more cooking but there are SO many recipes out there that are delish and don’t take very long to make. Trust me, I am not a fan of being in the kitchen so meals that are easy to prep and cook are key and totally possible.

Have protein with every meal: This is one of my favorites. A lot of us underestimate the power of protein and how much we are actually eating. This is usually the first habit I will introduce a client to because increasing your protein intake has so many benefits:

  • Increase energy
  • Keeps you full for longer, decreasing hunger cravings later on
  • Increases metabolic rate
  • Maintain lean muscle mass when trying to lose body fat

Get enough sleep: Lack of sleep (or sleep quality) disrupts proper hormone function in the body which leads to: increased hunger (and therefore fat gain), increased stress, increased fatigue, decreased cognitive function and much more. Read more about the importance of sleep here. Also note that our bodies recover while we sleep. So for someone who is exercising it is especially important to get sufficient quality sleep. Tips for better sleep:

  • Get in bed a half hour earlier than usual
  • No electronics a half hour before lights out
  • Keep your bedroom very dark
  • Avoid caffeine in the afternoon
  • If you have trouble falling or staying asleep, see a doctor to have blood work done to see if there is an underlying cause that could be creating this symptom.

Drink enough water: Mild dehydration can cause daytime fatigue, loss in energy and concentration, can decrease strength, cause cramping and many other issues. The concerning thing here is that majority of us are a little dehydrated. It is recommended that we drink a minimum of 8 cups of water per day. This of course is dependent on the individual, someone who exercises daily should consume more than this. I normally recommend clients have .6 ounces per pound of body weight each day. However, as many of us don’t drink enough water to begin with this can seem like a lot. So start by simply adding in one extra cup (8 ounces) of water into your day. A few benefits of proper hydration:

  • Healthier joints and tissue (fascia)
  • Increased brain function
  • Helps the body process and transfer nutrients
  • Reduces fatigue
  • Suppresses appetite (increases fat loss)

I challenge you right now to figure out how much water you’re consuming each day. Is it enough?

Don’t stress, brush it off: Here’s the thing with health and fitness: it’s a part of life. Which means there will be days that just aren’t totally on point. Whether it be a crappy or missed workout, too many cocktails, a day where you ate literally everything in sight. Shit happens and we can’t always feel guilty or stressed about our actions. Being able learn from this but then move on and improve is where the true magic happens.

 

3 Simple Steps for a Healthier You This Weekend

With spring quickly approaching I am starting to hear some of my least favorite terms pop up such as “bikini body” and “beach ready.” People are going to see us prancing around half naked soon so better start watching what we eat!

 Our health is not temporary, but sometimes our actions toward it are. 

 What sense does that make? Yet we are constantly focusing on quick fixes that will make us feel good for a tiny bit before heading back to our normal (and less healthy) way of life. Take these examples, for instance:

 – 21 day cleanses: Our nutrition + exercise are on point during this, we feel and look great. But come day 22 you could probably be found at the local pizzeria and maybe be seen with a pint of ice cream afterward. But hey, you cleansed for 21 days so now you can reward your body and binge..yay!

– You’re going on vacation soon: Clearly we need to clean up our eating and hit the gym a bunch so we look better while laying on the beach. I get it, we want to look and feel good especially while wearing less clothing and there’s nothing wrong with that. What I do have a problem with is what happens next:

 – You’re on vacation: Which means we get to start drinking at 10am, continue cocktailing for the entire day and eating whatever we want because “we’re on vacation and totally deserve a break.” A BREAK FROM WHAT? Being healthy? Giving a shit about what you put into your body? Shouldn’t this matter all of the time?

 – It’s the weekend: Yay! It’s time for takeout, Netflix, sleeping in a little, going out to dinner and ordering whatever you want because it’s Saturday and who cares. Followed by 5 too many drinks and a hangover on Sunday. But no worries..because “tomorrow is Monday and I’ll totally start to be good again.”

IMG_6072

Health and fitness do not have to be all or nothing.
There is an in between.
Find it, learn it, live it.

 I used to be that Monday clean slate girl. I’d make sure nothing naughty was left in the house Sunday evening and the following morning I’d have a green smoothie with protein for breakfast and all was right in the world again. It’s no way to live. Treating our bodies with respect all year round is the best way to stay consistent and achieve results. Once you’re able to find that balance you will enjoy either a salad with grilled chicken or a hamburger and fries for lunch, no matter what day of the week or time of the year it is. 

 How can we find that in between ground where we’re mindful of our health but are still able to enjoy food we love? Since it’s Friday, let’s start with 3 simple guidelines for the weekend:

 1. Have protein with every meal. Breakfast, lunch, dinner and maybe a snack- you better believe there needs to be protein on your plate. 

 Why? Protein helps us to feel full longer after a meal so you’re less hungry later. It requires more energy to digest so we burn more calories after eating it. It also helps to manage blood sugar and insulin, and triggers protein synthesis helping us to increase lean mass which burns more calories each day.

 Need I say more?

 2. Exercise for a minimum of 20 minutes, maximum of 60. Let’s do this twice this weekend (I’m including Friday into the weekend so you’ve got 2/3 days to get this in). The workout you choose to do is up to you, but here are the parameters:

 -Choose a form of exercise you enjoy doing.

 -The more intense the workout, the shorter the duration. Maybe you’re going to do as many rounds of squats, overhead press, bent-over rows and mountain climbers as possible within 20 minutes. Great, go for it (but remember quality form over quantity of reps). Or perhaps you’d prefer to go for a walk with your dogs or a friend for an hour. Cool. Get moving, get outside and enjoy.

 3. Set up a drink maximum. Yes, we’ve got parties to attend and dinner with friends. That doesn’t mean you have to have a bottle of wine to yourself. Before you head out decide how many drinks you’ll indulge in. (I usually recommend a 2 drink max per event for clients, *hint hint*).

 Summer is right around the corner but that doesn’t mean the healthiest you has to be too. Start this weekend. Because maybe if you do these 3 things over the next 3 days, you’ll realize they’re not so bad. You’ll incorporate them into Monday, Tuesday, and then why not for the duration of the week, month, and your life (Yes, my hopes are high but not unrealistic).

 I want you to see, know and understand you can still have a blast while sticking to a few healthy habits– leading to consistency and an all out better-than-you’ve-ever-been you.

 Now go get it.  <3

Simple Pulled Chicken Recipe + 3 Easy Meal Ideas

The necessities for my dinner recipes: they must be easy, quick to prepare and gluten free. Cooking is not something I enjoy spending time on so if I see a recipe I like I’m usually tweaking it to cut the preparation time down. I also almost always double a recipe so there are leftovers for the following day or two.

The other day I had an “oh shit” moment. It was 5:00pm and I forgot to think about dinner! Well, we ended up ordering sushi but it prompted me to think about the following day and I decided I’d make pulled chicken in the slow cooker. We’ve now had it for dinner and lunch twice, all in different variations. 

Easiest. Recipe. Ever. = A very happy Cait.

What You Need:

  • 2-3lbs of chicken breast, depending on how much you want to make. I buy organic and free range almost always
  • 2 cups of chicken broth. I use Pacific’s Organic Bone Broth for the extra protein and nutrients. *Note: Can also use water. The amount of liquid you use should vary based upon how much broth you want left once it’s finished cooking. I like it with a good amount of broth so it keeps moist when stored. If the broth evaporates a lot I’ll add more in while cooking.
  • 1 yellow or white onion, sliced into small pieces
  • Sprinkle of salt and pepper
  • 1 teaspoon of parsley and oregano 
  • *Note: I used 2.5lbs of chicken which made enough for 2 people, 2 dinners and 2 lunches each

What To Do: 

  • Place chicken breast in the slow cooker
  • Pour broth over the chicken
  • Add in onion
  • Sprinkle with salt, pepper, parsley and oregano
  • Cover and cook on low for 5-6 hours
  • *Add in additional broth if needed so chicken breasts are mostly covered
  • 30 minutes before finished, put the chicken on a cutting board and shred apart with 2 forks, then put back in slow cooker for the remaining time

Pulled chicken

Now that we’ve got this yummy chicken, what can we do with it? I have no problem throwing it on a plate with some veggies and maybe some chips or fries for a little crunch, but that can get a little boring. Here’s what we had this week:

  • Chicken Tacos: Sautéed peppers and onions, shredded cheese (I used goats gouda..YUM), pulled chicken, finely chopped cilantro and avocado thrown on a tortilla (I like Udi’s gluten free, I also really like corn tortillas but am staying away from corn for the time being).
  • Chicken + Quinoa Bowl: Quinoa, pulled chicken, black beans and diced avocado mixed together in a dish. Add melted cheese on top and some extra broth to make this more of a soup consistency.
  • Chicken Salad: Put the pulled chicken over greens such as spinach, lettuce or baby kale. Add in chopped celery, walnuts and sliced grapes with an extra sprinkle of pepper on top.

Enjoy these and if you come up with a recipe of your own using the pulled chicken, tell me about it in the comments section or tag me with a pic on Instagram @CoachCait  🙂 

Super Simple Beef Bone Broth Recipe

“Have you tried making your own bone broth?” My Naturopath asked. Oh crap. No I hadn’t, but it has been on my to-do list for over a year now, if that counts. Yes, I’ve heard of the countless benefits:

  • Easily digestible and can help heal the lining of the gut due to the gelatin
  • Has a ton of minerals and nutrients that we just don’t get from the store bought version
  • Reduces joint pain and inflammation due to the glucosamine and other compounds from the cartilage
  • The collagen and gelatin keeps our hair and nails strong and beautiful
  • Homemade bone broth is healthier and cheaper than store bought
  • Easy to make

Ok, that last one is what got me. It’s easy to make? For some reason I’ve always envisioned it being a royal pain in the ass and taking up way too much time. However, after doing some research and reading “The Bone Broth Miracle” by Ariane Resnick, I realized there’s no down side to trying this out.

My gut sucks, to put it lightly. Having celiac disease which was undiagnosed for quite some time means I haven’t been absorbing nutrients properly for who knows how long which has lead to a lot of unpleasant symptoms. Apparently bone broth can start to heal not only my gut but add nutrients I’ve been missing back into my diet in a healthy and simple manner. Let’s give it a whirl..

(I started off with beef bone broth because I made short ribs in the slow cooker and had those bones readily available.)

What you need:

  • Bones. Grass-fed and organic, please. I wasn’t sure which to buy so I asked my local butcher and he gave me a lovely assortment of knuckle and neck bones which I added to my pound of short rib bones. (I just threw those in there because I had them). The butcher sawed them in half so they’d fit in the slow cooker easily. I had about 5.5lbs of bones in total. IMG_5240
  • 5 quarts of filtered water. If you are making a different amount, use the ratio 1 pound of bones to 1 quart of water. *Note: Every once in a while I’d add more water into the slow cooker once it evaporated, so that the bones were always covered.
  • 4 tbsp apple cider vinegar
  • 1 tbsp salt
  • 5 bay leaves
  • 3 cloves of garlic *optional

What to do:

  • Roast the bones in the oven at 400 degrees for roughly 30-45 minutes (until they are browned) IMG_5245
  • Place them in slow cooker and add water, apple cider vinegar, water and bay leaves
  • Cook for 36-48 hours on low, adding water when needed so bones are covered and skimming the fat and film from the top as it cooks
  • *Optional: Add garlic during last hour of cook time
  • When finished cooking, let cool a bit and strain out the bones
  • Pour into glass tupperware
  • Once it cools a layer of fat will develop on top, this is good! Use this fat for cooking. IMG_5262

Storage: When pouring into glass jars leave an inch or so from the top. Always keep the layer of fat on top if you’re going to refrigerate for longer than 5 days as this helps keep from spoiling. Now I just finished making my first batch so I haven’t stored it yet, but I’ve read that with a layer of fat on top it can be in the fridge for up to 2 weeks. If you want to keep for longer then put it in the freezer for up to 6 months.

After having mine in the fridge over night, I was super excited when I cut through the layer of fat and saw the this jelly-like substance in the dish– that means it was done properly! IMG_5263

There are many uses for bone broth. I’m going to start out simple by drinking a cup each day, maybe adding rice and veggies to a bowl and putting some into recipes for some extra flavor. I’m quite pleased with the finished product and how easy it was to make.IMG_5265

Try this and let me know how yours turned out and what recipes you’re using it in!

1 2 3