Thanksgiving: a day filled with gratitude, family, and, of course, an abundance of food. Most of us leave the table feeling overstuffed, and the leftovers often stretch for days. But what if we took a different approach after the feast? Enter the Turkey Bone Broth Fast, a therapeutic way to detox and heal the body while making the most out of your Thanksgiving turkey.
Benefits of Fasting on Turkey Bone Broth
- Gut Healing: Bone broth is renowned for its rich gelatin content. Gelatin aids in repairing the gut lining and reduces inflammation. This can be particularly helpful after the indulgences of Thanksgiving.
- Joint Health: Bone broth contains glucosamine and chondroitin, which support joint health. If the holiday season has you feeling a little creaky, this can provide some much-needed relief.
- Immune Boosting: The minerals present in bone broth, such as zinc, can help bolster your immune system — essential as we enter the cold and flu season.
- Detoxification: After a holiday of excess, your body will appreciate the amino acids like glycine found in bone broth, which support the liver in its detoxification processes.
- Weight Management: Fasting on bone broth can help in reducing caloric intake without depriving the body of essential nutrients. It can kick-start weight loss or help maintain your current weight post-holiday.
- Skin Health: Collagen, a protein found in bone broth, is a key ingredient for maintaining healthy skin. Consuming collagen can support skin elasticity and hydration.
- Sustainability: Instead of tossing out those turkey bones, you’re putting them to excellent use. It’s an eco-friendly practice that honors the whole bird.
How to Embark on a Turkey Bone Broth Fast
- Prepare the Broth:
- Ingredients: Leftover turkey bones, 2-3 carrots (roughly chopped), 3 celery stalks (roughly chopped), 1 onion (quartered), 2-3 garlic cloves, 1 tablespoon apple cider vinegar, herbs (like rosemary or thyme), salt and pepper to taste, and enough water to cover the bones.
- Method: Place all ingredients in a large pot or slow cooker. Bring to a boil and then reduce to a simmer. Let it simmer for 12-24 hours. Strain the broth to remove solids, and it’s ready for consumption.
- Decide the Duration: A bone broth fast can be as short as 24 hours or extend up to 3 days. If you’re new to fasting, start with one day.
- Consume the Broth: Aim to consume 6-8 cups of broth daily. Warm it up, and savor it like tea. It’s both nourishing and hydrating.
- Stay Hydrated: Apart from the broth, ensure you drink plenty of water. You can also have herbal teas.
- Listen to Your Body: If you feel lightheaded or overly fatigued, it’s essential to listen to your body’s cues. A bone broth fast should be nourishing, not debilitating. If you’re feeling off, consider adding a few light foods back into your diet, such as steamed vegetables or a bit of avocado.
- Avoid Strenuous Activities: While on a bone broth fast, it’s advisable to avoid high-intensity workouts. Instead, opt for lighter activities like walking, stretching, or gentle yoga. Remember, this period is a time of rest and rejuvenation for your body.
- Break the Fast Gently: When you decide to conclude your bone broth fast, reintroduce solid foods slowly. Start with easily digestible foods like cooked vegetables, soft fruits, or a light salad. Avoid jumping straight into heavy, fried, or overly processed foods.
- Monitor Reactions: As you reintroduce foods, pay close attention to how your body reacts. Sometimes, fasting can make you more attuned to foods that might not agree with your system.
- Maintain Balance: After your fast, aim to maintain a balanced diet. Incorporate lessons learned from your fast into your daily life, such as listening more to your body’s needs or recognizing the difference between hunger and boredom.
- Consult with a Healthcare Professional: If you have underlying health conditions, are pregnant, or are on medications, always consult with a healthcare professional before starting any fasting regime. They can provide guidance tailored to your individual needs.
Post-Thanksgiving is a time of reflection and gratitude. A turkey bone broth fast offers not just a method of physical rejuvenation but also an opportunity to extend the essence of the holiday—gratitude for the nourishment we receive, mindfulness in consumption, and a chance to reset and rebalance.
Incorporating such practices can be transformative. As you sip on that warm, nurturing broth, you connect with age-old traditions of healing, honor the sustenance the turkey has provided, and give your body the space and time it occasionally needs to heal and restore. Here’s to a post-Thanksgiving period filled with mindfulness, healing, and rejuvenation.
Veronica is dedicated and experienced nutritionist and certified health coach who specializes in functional medicine, She's a published author, nutritional instructor, WBFF professional figure athlete, and both the brains and beauty behind all that Makeover Nutrition offers.
Veronica is also the President & CEO of a BC based health and wellness association; Pacific Alliance of Body Care.