PRIMAL

RUGGED

NOURISH

BONE BROTH

INGREDIENTS & TOOLS

  • 3-4 beef bones

  • water

  • any spices or seasonings you’d like

  • any veggies you’d like (carrots, onions, celery..)

  • mesh sieve

  • glass jars

INSTRUCTIONS

  • Preheat oven to 350 degrees.

  • Boil bones in water for 15 minutes.

  • Remove bones and place on a baking sheet.

  • Place in the oven and roast for 30 minutes.

  • Fill slow cooker with water. Add in any vegetables, spices, or seasoning you’d like.

  • Remove from oven and place in the slow cooker.

  • Set slow cooker to low for 24-48 hours.

  • Drain broth through a mesh sifter into jars.

  • Jars in fridge for up to 5 days.

  • Freeze the rest.

  • Enjoy post-run within the first 45 minutes to avoid low-energy availability and/or drink daily for a happy womb & cycle!

HELPFUL TIPS!

Skim the tallow off the top when it’s cold/cool and use that instead of oils for cooking. There will also be oil after you take the bones out of the oven, and you can drop that into a jar to use too! It’ll harden in the fridge.

For glass jars that you plan on freezing, DO NOT fill them up all the way! Glass can break.

Somatic

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Rhythmic Running

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Training For Life

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Somatic · Rhythmic Running · Training For Life ·

LAVENDER TOWELS

  • Geometric drawing of an outline square with sections divided by vertical, horizontal, and diagonal lines.

    Mix It

    Drop 4-5 drops of lavender into a large baking bowl full of water.

  • Geometric drawing of an outline square with sections divided by vertical, horizontal, and half circle lines.

    Drop It

    Take a tea towel or facial towel and let it soak in the water.

  • Geometric drawing of an outline square with sections divided by vertical, horizontal, and circle lines.

    Wring It

    Remove excess water from the towel. *Can make 4-6 at a time depending on how often you will use.

  • Geometric drawing of an outline square with sections divided by vertical, horizontal, and diagonal lines.

    Cool It

    Put in a tupperware or baggie in the fridge. They will typically last well for up to 4 days before drying out.

HOW TO USE LAVENDER TOWELS

Place it on the back of your neck across your shoulder to regulate your internal body temperature. It may also feel nice across your forehead.

The cold temperature may help soothe and calm, and the lavender scent promotes relaxation and stress reduction.

The region behind our neck contains thermoreceptors that send signals to our hypothalamus, our body’s thermostat, about temp. changes.

FOR CYCLING HUMANS: The second half of your cycle, especially during your late luteal phase, your body temperature rises. It’s normal to feel “hotter” during this time.