PRINCIPLE 9 OF GOOD NUTRITION: Include bones and collagen rich foods in your diet

Bones?! Yes. Bones are an excellent source of nutrients, and all traditional cultures, past and present, use them. They can be cooked until soft, fermented, or used to make bone broth. People from many cultures chew on the ends of soft bones. Bone broth is an important base for fine cuisine.

The best broth is that you make yourself. Do not use bullion cubes, aseptic packages or canned items on the grocery shelf. Sometimes you can find it frozen. Broth is made using marrow and joint bones and collagen rich animal parts, such as chicken feet, oxtail, ribs and shanks. Vegetables such as onions, carrots and celery add flavor. It is cooked for 12-24 hours, and fresh herbs such as parsley and thyme are added at the end. It is a base for soups and stews, gravies, or simply a nourishing beverage with some added salt. Delicious!

Broth supports healthy structure, gut health, sugar balance, is anti-inflammatory and more. Broth is high in the amino acids glycine and proline to balance methionine in muscle meats and eggs. Collagen rich foods have similar benefits. Collagen is found in the skin of chicken and fish. The tougher cuts of meat such as oxtail, chuck, shanks, flat iron, Denver and skirt contain collagen, and taste wonderful when cooked at lower temperatures for a long time. Yum! Make yourself a good bone broth base soup or stew today. This is true nourishment, not just empty calories.

Dr. Veronica Tilden is a doctor of osteopathy. Osteopaths are fully licensed physicians, and additionally they learn how to diagnose and treat using their hands. She has helped people regain vibrant health with a holistic approach since 1997, using traditional hands-on osteopathy and lifestyle counseling. (931) 295-3115 or DrVeronicaTilden.com.