Starting from SCrApS!

In 2007 I uploaded my very first YouTube video. But it was not my first “video” ever. My first TV appearance was in January 1998 for a segment on Healthy Super Bowl Snacking. However, I was much more conservatively dressed back then. 🙄

In 2007, at the age of 38, I posted that first YouTube video where I shared one of my favorite protein shake recipes & one of the Keys to my Weight Management / Flat Belly success. 🙄

That video has 179K views. But when my video views went significantly down, I became discouraged & posted less often. I did eventually begin posting intermittently over the years, but let’s just say that, like many people, some bad relationship choices got in the way. 🙄 (I ❤️ the eye rolling emoji. I ❤️ to roll my eyes at myself 🙄🤭🥰)

During the pandemic I began posting videos again, but catching COVID & dealing with a residual autoimmune liver disease put a temporary crimp in my video plans. 🙀

I’ve still been creating videos for instagram, but have also decided to post the unedited versions on YouTube, and to once again link everything to my website.

I am sharing my YouTube history for several reasons. For one, starting and stopping and restarting projects is a part of life. Just like the way people start and stop their new diets and exercise routines.

Think, upcoming New Year’s resolutions…

But like most behavior changes which we hope will result in a New Way of Life, it takes several attempts for our new habits to stick; to become as everyday & necessary as brushing our teeth.

Unlike brushing our teeth, posting videos on YouTube does not have to be a DAILY habit (actually 2-3 times per day for teeth brushing).

Likewise, my Scrap Broth & my protein shakes are not daily habits for me, nor are they the secrets to my flat bell or my “youthful” appearance & vibrant energy! 🥰

Instead, my secret formula is not a secret at all, it’s something all health conscious people practice. It’s CONSISTENCY!!

CONSISTENCY is KEY!

Simply try to incorporate healthy habits each day. For example, make a soup you can eat throughout the week, aim for 25-30g protein per meal 3-4 times per day, try to get daily activity… and of course, keep brushing your teeth, smile & laugh often, & always Make Biceps !!

Scrap Broth “Recipe”

I have been making SCrAp BRoTH since 2005. It’s one of the MANY WoNDErfUL things I learned to do while attending the Bauman School for Holistic Nutrition in Santa Cruz, CA.

I have always been a Frugal Foodie going back to my childhood years trying to create recipes out of whatever I could find in my parents’ kitchen and expanding to my college years when I had to support myself entirely living off a minimum wage dining hall job. I was a competitive body builder studying nutrition, so I learned to create nutrient dense recipes using whatever I could afford or “borrow” from the dining hall.

Anyway…

To make SCrAp BRoTh

Save all the chicken bones, skin, fat, & carcasses, save any other animal bones. Save all the peels, ends, & stems from all the produce you prepare over the next week or month, or three months. Throw those pieces in a freezer bag. Label and date the bag so you have an idea when you started the process. Try to make broth at least by the third month.

Use an oven safe pot such as a Dutch oven, or a Doufeu from Le Creuset, or similar oven safe pot. If the lid contains any glass or plastic, do not put it in the oven, instead, either cover the pot with foil or make the broth entirely on the stove top.

Preheat your oven to 350F if you’d like to get the broth done in 4 hours. Or 300F for 6 hours. Or 250F for 8 hours. Longer, slower cooking time results in more nutrients & flavor being pulled from your scraps.

Place the pot on a burner set at 3 o’clock.

Add 2-4 Tbsps of olive oil or butter or a combination of both.

Add 1-2 tsps iodized sea salt

1 Tbsp ground black pepper

1 tsp each of basil, oregano, thyme & dill

Use a wooden spoon to mix the herbs with the fats & to encapsulate the flavors.

Add the chicken carcasses or other animal pieces. Sauté to brown. Use your wooden spoon to remove any brown bits from the bottom & to keep from over browning.

Add the vegetable pieces. Place a lid on everything & allow to cook down.

Add enough water to completely cover everything. Place a lid on & bring to a boil.

Allow to boil for at least 5 minutes.

Put the pot in the oven and set a timer based on how long you can safely cook that broth/stock.

Check the broth at the midway point, in this case, you should probably set two timers. Add more liquid so that everything is completely submerged.

Once the broth has cooked the full time, remove it from the oven & strain into a colander set over a big bowl.

Transfer the broth to your storage containers. Label & date & use within 5 days if refrigerated, or within 3 months if frozen.

If your chicken bones are fresh, you can pick any meat out of the broth to use in your soup, but if there are various animal products in your ScRaP BrOTH, discard everything knowing that you made the most of everything that nature provided.

You gave GoOD ENerGy to the life given by the plants & animals & you will get GoOD ENerGY in return. 🤗 🥰❤️😻