After making it through one of the iciest winters I can ever remember without landing on my butt even once (thank you Yak Trax!) – a beautiful walk on a warm May afternoon ended up with this:

fracture May 9:19


Dog walk + long grass + hidden hole = snap!

I’ve got a fractured ankle and will be hobbling about on crutches and in this dang air cast for 6-ish weeks.  Luckily, as far as breaks go, it was a ‘good’ one.  No surgery required, clean break, not on the joint.  So I should heal just fine.

But I am not taking any chances and will be adding to my nutritional health over the next few months to ensure my bones knit and the inflammation is reduced/eliminated so I can heal as efficiently as possible.

Here’s a couple of easy bevvies that I’ve already added to my life: turmeric lemonade (‘cause when life gives you lemons, right? 😉 ) and the old stand-by – bone broth!

Turmeric is a spice that is a natural inflammation fighter, thanks to curcumin – a polyphenol antioxidant that has many health-supporting properties.  Even though it’s related to the ginger family, its flavour is subtle – a bit earthy.  But I’ve relied on curcumin supplements and turmeric tea many times to assist with the reduction of inflammation and it does not disappoint.

Since it’s spring, I want something more spring-ish to drink than hot tea.  So I’m going to mix up a batch of Turmeric Lemonade .

(Re) Building bones

Another bone-building beverage is bone broth and it couldn’t be easier to make.  Essentially you are pulling the minerals – including calcium, phosphorus and magnesium – as well as the collagen, from the bones you use so that you get a nutrient-dense broth that can be sipped or used as a base for soup. 

Long slow simmering is needed, as is a shot of apple cider vinegar, to pull the most minerals and goodness out of the bones.  You can use chicken or beef or other animal, poultry bones or a combination of several.  You’ll know that you’ve simmered long enough when you see the gelatin form as the broth cools.  Of course – always better to use bones from pasture-raised, grass-fed, hormone-free animals as their good health will become your good health.

Bone broth not only helps with building bones but is also great for healing the gut and boosting your immunity too.

Here are the recipes.  You don’t have to have a busted ankle to enjoy them.   

Stay tuned for more healthy bones, health rehab tips as I continue my healing.

Recipe: Turmeric Lemonade
Serves 3Screen Shot 2019-05-15 at 1.16.22 PM


  • 1 Lemon (juiced)
  • 1/2 tsp Turmeric
  • 3 Tbsps Maple Syrup
  • 3 cups Water


  • Add all ingredients to a pitcher and stir well until combined.  Pour into a glass over ice and enjoy!

Recipe: Immunity-Fighting Bone Broth
Serves 4Screen Shot 2019-05-15 at 1.22.17 PM


  • 1 Whole Chicken Carcass (about 2 lbs of bones)
  • 1 Carrot (peeled and chopped)
  • 1 Yellow Onion (diced)
  • 2 stalks Celery (chopped)
  • 3 Garlic (cloves, halved)
  • 1 Tbsp Apple Cider Vinegar
  • 1 tsp Sea Salt
  • 1 cup Parsley (chopped)
  • 6 cups Water


  • Place the bones in the slow cooker.  Add all remaining ingredients.  Set slow cooker to low and let cook for at least 12 hours.
  • After 12 hours, strain the broth through a strainer or mesh sack.  Discard the vegetables that you strained out.  Allow broth to cool.  Once cool, remove the layer of fat that forms on the top and discard or save it for future cooking.  Freeze broth until ready to use.