Bone Broth: Benefits & Recipe

Bone Broth: Benefits and Recipe

By Nutrition, Recipes
In the last few years, bone broth has become very popular.  There are also many different products that have come out using bone broth.  The preparation of bone broth is what makes it a superfood.  Bone broth’s real benefits come from simmering the bones for up to 72 hours which allows the marrow to be cooked down and the minerals to be released.

Benefits of Bone Broth

1.  Joint Health

Bones actually give the body 50% of its protein.  The collagen from the bones, tendons, and ligaments are broken down in the cooking process and turn into gelatin which is actually a protein.  Gelatin contains several amino acids that help rebuild our connective tissue, especially our tendons and ligaments.  This is why people that have arthritis start feeling less pain once they boost their intake of bone broth because as we maintain the connective tissue in our body we reduce the risk of aching joints.

Glycosaminoglycans (GAGs) best known as glucosamine is a family carbohydrate found in bone broth, which thousands of people take every day as a joint health supplement.  A recent study showed that chicken collagen dramatically improved the symptoms with rheumatoid arthritis.

The minerals such as calcium, magnesium, phosphorus, and potassium are crucial to help strengthen our bones and reduce osteoporosis.

2.  Gut Health

Glycine, an amino acid in bone broth helps to reduce symptoms of acid reflux.  Contrary to what you might think, acid reflux is actually caused by a lack of stomach acid which makes digesting food difficult.  Glutamine, another amino acid found in bone broth, is a natural remedy for “leaky gut syndrome”, which basically means the lining of your intestines are not working properly and can set off a number of autoimmune issues.

3.  Immune Health

The marrow in bone broth is extremely rich in nutrients.  It helps immune function, especially for colds and flu. Bone broth also contains a variety of valuable nutrients in a form your body can easily absorb.


2 pounds bones

1 gallon water

1 small piece peeled ginger

1 onion

2 large carrots (if from an organic source, you can rough chop and dont need to peel)

2 celery stalks, rough chopped

salt, pepper, and spices to taste

How to Make Bone Broth

The best bones to choose for making bone broth are the ones with the most marrow.  Depending on the bones, I recommend simmering the broth for 8-48 hours. I usually like to rinse my bones with vinegar to minimize the strong bony taste.

  • Place bones in a large stockpot and cover with water.
  • Roughly chop the vegetables and add them to the stockpot. Bring to a rolling boil and then lower to a simmer.
  • For beef broth, simmer for 48 hours, for chicken broth, simmer for 24 hours, for fish broth, simmer for 8 hours.
  • Allow to cool slightly and strain. Store in an airtight Mason jar or freeze until ready to use.

FREE PARENT WORKSHOP: Emotional Wellness: Strategies & Tools for Your Family

By Events, Health & Wellness

Is your child exhibiting behaviors that have you concerned about their emotional well-being? Are they experiencing anxiety, depression, trauma, emotional difficulties, or stress that feels unmanageable? Comprehensive Wellness, a John Muir Health Community Connect Practice, is hosting a one-of-a-kind workshop. Dr. Mayo will discuss new thinking around emotional and behavioral health. We are committed to providing families access to the skills and knowledge they need to promote health and wellness in their families and community. Dr. Mayo will answer your individual questions, ensuring that your concerns are heard and you leave with the tools you need to help your family today.

Choose from one of three sessions:

Register for this FREE workshop today!

Dr. Allyson Mayo is a Doctor of Behavioral Health and an industry expert educating on how to prescribe Lifestyle Medicine to the root causes of maladaptive behaviors. Through a revolutionary approach of Behavioral Fitness, Dr. Mayo brings us all a much needed new approach to mental health. A professor at USF and county mental health representative, she is helping our communities become behaviorally fit.

Featured Clinician: Dr. Rebecca Parish

By Featured Clinician

At Comprehensive Wellness, we enjoy working with a diverse team of clinicians to bring our patients the most comprehensive care in the area. Over the course of the next few months, we will be introducing you to each member of our clinical staff to share with you, our patients, more of what makes us love what we do.

Meet Dr. Rebecca Parish

What is your current role at Comprehensive Wellness and how long have you held it?

I am the founder and medical director of Comprehensive Wellness.

What do you like best about your role?

I absolutely love taking care of my patients, collaborating with colleagues in different fields to be more effective, and getting to interact with both patients and colleagues in a more casual, friendly way.

What drew you to your current role?

That is a great question!! About three years ago, I knew I had to make a change professionally in order to honor my ethics and priorities for patient care. I looked around at the options and nothing seemed quite “different enough” from the status quo that I was trying to distance myself from. So I ultimately decided to try to put together what I thought was missing from our community myself—a place where patients can be holistically cared for by a team of high quality, compassionate, evidenced-based clinicians. And, of course, we needed a mascot – Blue the Dog was my first recruit to Comprehensive Wellness!

What about Comprehensive Wellness drew you to join our practice? What do you feel makes Comprehensive Wellness special?

As a physician for many years, nothing means as much to me as feedback from my patients. It is truly humbling to hear gratitude for saving someone’s life, intervening and solving the problem when others hadn’t, even the patients’ disappointments from needs not met are helpful to hear and learn from. These feedback experiences (I believe) happen to many physicians over the course of their careers.

I realized that Comprehensive Wellness was truly unique when I got a very different kind of feedback. A patient said to me a few months ago: “I was having a bad day so I just wanted to come over and sit in your waiting room – it always makes me feel better.” I was truly floored! To have created an environment where people felt seen, understood, cared for that starts in the waiting room?!? This was truly something that I don’t think could happen in a typical physician’s office environment.

At Comprehensive Wellness, we strive to treat one another and all of our patients with kindness, respect, a sense of humor and the benefit of the doubt. I don’t think I have ever been as proud of the staff, clinicians, Blue and the dynamic that we all create at Comprehensive Wellness as I was right then because, at least for that patient at that moment, we had succeeded.

Tell us a bit about yourself—something we might not know.

I grew up in the East Bay and I’m one of four girls. My parents live nearby and my husband and I moved back to the area after we had our oldest daughter. We wanted our children to grow up around grandparents, aunts, uncles, and cousins. All of my sisters now live within about a one-hour radius of my parents!

I am the only physician in my entire family. I initially planned a career in academic medicine and had accepted a position at Stanford after completing my residency training before realizing that I really wanted a simpler life for my young family than full-time academics could really provide. Phew!

I have a lifelong pattern of bringing home stray animals. My parents warned my husband about this before we got married, but he chose to go ahead with it anyway. We currently have two large labs, three wayward kittens and a regular rotation of goldfish, ladybugs in rescue boxes, and random strays who visit the front porch, hoping for some food and maybe a little TLC.

Is there anything else you would like to share with our followers/patients?

I truly think Comprehensive Wellness is special. I encourage everyone to check out the website, learn more about our clinicians, and explore the talks and workshops that are available. I learn every day from this amazing group of people that I get to work with. I am humbled and so, so grateful.

Recipe: Avocado Tuna Salad

Avocado Tuna Salad

By Recipes

A refreshing new approach to Tuna Salad.


3 small cans of tuna in oil, drained and flaked

1 English cucumber, sliced

2 large avocados, peeled, pitted & sliced

1 small/medium red onion, thinly sliced

½ small bunch of cilantro (1/4 cup chopped)

2 Tbsp lemon juice, freshly squeezed

2 Tbsp extra virgin olive oil

1 tsp sea salt, or to taste

⅛ tsp black pepper

In a large salad bowl, combine: sliced cucumber, sliced avocado, thinly sliced red onion, drained tuna, and ¼ cup cilantro

Drizzle salad ingredients with 2 Tbsp lemon juice, 2 Tbsp olive oil, 1 tsp salt, and ⅛ tsp black pepper.

Toss to combine and serve.

FREE CLASS: Chronic Low Back Pain

By Events, Musculoskeletal Health

Tired of suffering from chronic low back pain? Come and attend a FREE chronic low back pain class with Dr. Kai Tiltmann, McGill Method Master Clinician. There is a better way to get permanent relief for chronic low back pain than endlessly trying to treat the symptoms. Come find out more!

November 12, 2019

To register, call (925) 464-3916.

Dr. Kai Tiltmann specializes in patients suffering from chronic low back pain that has been unresponsive to interventions including physical therapy, chiropractic, acupuncture, massage, exercises, yoga, pilates, injections, medication and sometimes surgery. He is a McGill Method Master Clinician with specialized training to assess chronic low back pain triggers and develop rehabilitation plans that help patients on to the path of recovery. 

Oatmeal Cookies

Low-Guilt Oatmeal Cookies

By Recipes


1 cup creamy peanut butter

2 tablespoons maple syrup

4 tablespoons light brown sugar lightly packed

1/2 cup + 2 tablespoons old-fashioned oats

1/8 teaspoon salt

1 teaspoon baking soda

1/2 teaspoon vanilla extract

1 large egg

1/4 cup dark chocolate chips

1/4 cup walnut or cashew pieces

Preheat oven to 350°F.

In a medium-sized bowl stir together the peanut butter, maple syrup, and brown sugar.

Add in the oats, salt, baking soda, and vanilla extract. Stir well.

In a separate bowl lightly beat the egg and then add it to the mixture.

Stir in dark chocolate chips and nut pieces

Continue stirring until combined and then use a cookie scoop to scoop out the dough.

Place onto a cookie sheet and bake for 8-10 minutes.

Remove and allow to cool completely.

Protein Nuggets

By Recipes


3 Tablespoons nut butter

3 Tablespoons banana flour

3 Tablespoons Agave

3 Tablespoons Coconut oil

1 1/2 Tablespoons Cocoa Powder

Put all ingredients in a bowl and mix.  Form into small balls with your hands and roll them in shredded coconut.  Put in refrigerator for 15 minutes & enjoy.

COMMUNITY EDUCATION: Seniors-Take Control of Your Well-Being

By Events, Health & Wellness, Nutrition

Sahar Berjis, RD, and Rebecca Berke, BCH, will be presenting this two-hour class at the Danville Community Center. Aimed to provide seniors with the tools necessary to eat healthier and learn to make better choices adjusting for environmental and emotional factors associated with aging, it also addresses integrating mindfulness into your daily life. This hands-on workshop empowers seniors to have a better control of their health.

Register with the Danville Community Center:

September 16

October 7

COMMUNITY EDUCATION: What Every Parent Needs to Know About Cannabis

By Events, Health & Wellness, Therapy

What Every Parent Needs to Know About Cannabis.

Our youth are more savvy than ever. Without the right information, our children are in danger. Get the facts.

The legalization of recreational cannabis is having a profound impact on our community and children. While the industry assembles the appropriate regulations, our youth are frequently experiencing the unintended consequences.

An increase in Emergency Department and Psychiatric visits are propelling the medical and Public Health communities to take action. There is too much inaccurate information related to recreational cannabis use. It is not reasonable to rely on law enforcement and the cannabis industry to keep our communities safe. As a community member and a parent, it is our responsibility to become adequately informed on how to best respond to this legalization and recreational cannabis use being experienced by our youth.

The experts are now bringing this information to you in your community. Join Comprehensive Wellness, in a partnership with the Cannabis Safety Team, to become informed—and help ensure the safety of our children.

Join us for this one-of-a-kind opportunity to learn from experts in the medical and public health community.

Monday, October 14, 2019
1450 Treat  Boulevard
Walnut Creek, CA 94598


Register Today
What every parent needs to know about cannabis