How to Make Beef Bone Stock and Tallow

The End Product: Gelatinous Beef Stock & Rich Beef Tallow

I actually reaped four jars of the most amazing, gelatinous beef stock. Below is only one jar of stock, alongside of what I call “liquid gold” – an amazing, rich beef tallow for sautéeing and frying. The stock doesn’t look liquid because it wasn’t. It was pure gelatin – so good for your skin, hair, brain and bones. Everything you see below can be richly incorporated into soups, vegetables, and all kinds of dishes. Who’d have thought so much great stuff would come from beef bones!

Cool Beef Stock and Tallow Right Out of the Fridge

Look at how thick the tallow was on top. It was so amazing that I was able to cut it into a wedge with a knife and remove it.

Looking at that amazing gelatin underneath the tallow. Wow! That’s the most jello I’ve ever gotten out of 6 lbs. of beef bones. Now you know where real jello comes from.

Here’s a photo of the beef tallow cut into slices. Looks like cheesecake.

A photo of that “liquid gold” beef tallow melting in the pan.

The beef tallow fully melted.

Beef “Faté” – Not one bit wasted…

Here’s a photo of the rest of the meat, fat and marrow that was left on the bones when removed from the stock. I put all of it in the Vitamix with a bit of broth, some grass fed cultured butter and salt and whizzed it up into what I call Beef “Faté.” It tastes fantastic! I’ll put it in the freezer and use it later for seasoning vegetables and soups.

Below is a close up of the beef “faté.”

Please let me know if you try this at home. I promise that once you start making your own homemade stocks and tallow, you won’t want to cook with anything else. Make sure you get good bones to do it and you’ll have a rich source of collagen, Vitamins A and D, and calcium – just to name a bit of the beneficial nutrients for your body. Oh, and don’t forget that amazing flavor either. Nothing compares to it.

Related posts:

1. How to Make Beef Bone Stock & Tallow
2. A SuperFood – Full Fat, Grass Fed Yogurt
3. Why Make Bone Stock or Broth?

I love dairy – all types. But, dairy can be difficult to digest, inflammatory, and hard on the body if it’s not sourced correctly and cultured. Since this article is about yogurt, first off, let me say, if you’re going to buy and eat it, make sure that you buy the best that you can find. Of course, this is my perspective on any food that I eat. Living, organic, grass-fed, farm-fresh, local, foods are ALWAYS the best options. That being said, it can be difficult to find good, quality dairy. So, if you love milk, or particularly yogurt, I do not recommend that you simply run to the store and grab any conventional brand.

With your good health in mind, here are my suggestions for yogurt (in respective order):

1. Make your own yogurt from raw, grass-fed milk. Monica Corrado of Simply Being Well has an easy recipe for this in her cookbook.
2. If you can’t (or won’t) do the above, then buy organic (whole fat) yogurt sourced from raw, unpasteurized, grass-fed milk. If you don’t know where to buy this kind of yogurt, contact your local Weston A. Price Foundation Chapter to find out.
3. Buy a good, organic, whole fat, pasteurized yogurt from a reputable company who cares for their grass-fed cows and dairy products. (See my choice for this below.)
4. If you cannot make or find one of the above, then I suggest that you pass on eating yogurt until you have one of the above options. To buy conventional, processed yogurts or dairy is to invite allergy and disease, as well as to sacrifice awesome flavor.

One note about yogurt and the above suggestions: If you have allergy or intolerance to dairy in general, even to grass fed, raw cow’s milk, I would suggest that you apply the above standards to goat’s milk. Often times, people who have intolerance for cow’s dairy are able to digest goat’s milk in its place. And even if you don’t have any allergies to milk, goat’s milk is a wonderful, healthy and tasty alternative. Keep in mind though, that yogurt (even pasteurized) contains beneficial bacteria that pre-digest lactose, creating lactic acid which gives its distinctive, tangy flavor. This most often shores up the problem of lactose intolerance.

Avoid conventional yogurts! They are full of additives and are not from grass fed, grazing cows. The milk from a grass fed cow is significantly different than the “milk” of a conventional, factory cow. ‘Nuf said!

A Good, Healthy Organic Yogurt Choice

I realize that most people are not at a place where they make their own yogurt, nor are they likely to buy it from a local, raw producer. This is unfortunate. So, I wrote the following with the rest of you in mind, those of you who are likely to buy conventional or any organic brand. That being said, here’s a good yogurt choice for you.

Seven Stars Farm Organic Yogurt – FULL FAT PLAIN

This yogurt is the bomb! Maybe I’m too old to call something “the bomb,” but you get the idea. If you like smooth, creamy, and delicious, then you will love Seven Stars Farm Yogurt. And, let’s not forget the organic part. The only thing I would change about this yogurt is the “pasteurized” part, but if it weren’t pasteurized, you wouldn’t find it in a supermarket (Whole Foods).

As an aside, my suggestion is not to buy the lowfat versions of this yogurt or of any yogurt, for that matter! No offense to Seven Stars Farm for the lowfat versions, but trust me, they don’t hold a candle to the full fat yogurt. Furthermore, why remove that rich, healthy fat that your body needs and craves so desperately? I’ve actually bought the lowfat a couple of times, by accident. I ended up throwing it out, after it stayed in my fridge for way too long! Once you’ve tasted the full-fat versions of this yogurt, you will not like the lowfat ones. Remember, good fat (like what’s in quality, grass-fed, organic yogurt) does not make you fat or unhealthy. If you believe that it does, you’ve been drinking the koolaid for far too long. Wise up and start doing your own research. Your health is that important. I don’t have time to convince you of it here.

What I love about Seven Stars Organic Yogurt:

• the taste – flavor so good my tongue does a dance with every spoonful!
• the texture – rich, creamy and almost pudding-like!
• the cheese topping – each container of the plain has a thick, rich layer of cheese on top that tastes amazing. Yum!
• the real maple syrup – used to sweeten the organic maple yogurt, although I prefer to add my own to the plain if I so desire.
• the beneficial bacterial content – each container is full of gut-friendly lactobacillus bulgaricus, streptococcus thermophilus, lactobacillus acidophilus and bifidus cultures.



• it is made from the milk of Jersey cows – utterly wonderful, because their milk has the highest percentage of butterfat (healthy butyric acid) and protein.
• contains no thickeners or emulsifiers – which are typical in most conventional, processed yogurt brands. They don’t add thickeners due to the high % of butterfat and protein in the Jersey cow milk. Other brands add pectin and dried milk, among other things.
• zero additives – just pure organic, natural ingredients – God made.
• it is not ultra-pasteurized – the milk is heated just above the industry standard of 150 degrees to 170 for 20 minutes.
• it is made from certified organic milk from Jersey cows which graze (on grass) as much as possible, which ensures that it is packed full of healthy vitamins A, D, B12 and calcium, just to name a few.
• it is gluten-free.

Benefits of Eating Organic Yogurt

The following health benefits of yogurt are taken from AboutYogurt.com. There’s a lot more to write about the health benefits of organic yogurt, but I’m just giving you the quick overview.

• It helps protect the intestinal tract. Due to its live and active cultures, it’s known to boost the immune system and even aid in preventing cancer.
• Helps prevent yeast infections in women.
• Helps reduce lactose malabsorption when fed to infants.
• Helps reduce the risk of colon cancer.
• Helps chemotherapy patients with the side effect of lactose malabsorption.
• Helps reduce high blood pressure.
• Helps lessen the effects of osteoporosis by slowing bone loss, due to its high calcium content.

Friendly flora manufacture vitamins such as biotin, thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid and vitamins A and K. The lactic acid-secreting bacteria available in quality yogurts also increase the bioavailability of calcium, copper, iron, magnesium and manganese. This is good news for your body!

Some Favorite Ways to Use Yogurt

If you’re like I used to be, you may not be so keen on plain yogurt. I have a lot of years of having a pretty powerful sweet tooth. Initially, it was very difficult for me to eat a wonderful, living, nourishing food like yogurt – PLAIN! Yuck, or so I thought. But, I will say that as I weened myself off of having to “sugar down” everything, I started to appreciate and enjoy the natural, smooth and tangy taste of this great food. But, if you’re still hanging out on the sugary side of things (and even if you’re not), here are a few tasty ways that you can incorporate yogurt into your diet.

• In Smoothies - There’s nothing like an amazing fruit smoothie using plain yogurt, some fresh or frozen berries, a couple of raw eggs (pastured, of course), a little stevia extract for sweetness, and some ground flax seeds. If you’ve just finished a workout, throw in some grass fed whey powder and you’re good to go. If you like it cold and thick, use some ice as your base.
• On Sweet Potatoes - I don’t know about you, but I love a big ole’ sweet potato. Aside from using yogurt like sour creme, sometimes I will bake 4 or 5 of them on the weekend until they’re good and done. I then put them in the fridge for use during the week. Whenever I’m hungry, I’ll pull one out, remove the skin and put it in a bowl. Then, I’ll add 1/2 cup or so of plain yogurt to the mix. Sprinkle a little cinnamon on top and mash it up good. The tangy flavor of the yogurt combined with a sweet potato is awesome. Try it out.



• As a Salad Dressing or Dip - Want to add a probiotic, vitamin filled punch to your salads? Instead of using those chemical packaged, dead dressings, why not experiment with some organic plain yogurt? Here’s one dressing and dip that I use from time to time. I don’t have exact proportions as I experiment with ingredients a lot. Mix up some soft avocado (mash or chop it good), throw in a couple of minced garlic cloves, a scallion, fresh chopped basil, squeeze in some lemon juice, a little extra virgin olive oil, and 1/3 cup of plain organic Yogurt. You can also add a little apple cider vinegar, salt, or whatever you like. Whiz it up in a food processor and whoosh, bang… you’ve got an incredible homemade salad dressing or dip. Who’d a thought it?
• With Cauliflower - If you don’t eat white potatoes, like many in the Paleo camp, then try some Yogurt with the cauliflower mashed potato recipe. Cook your cauliflower (boiling your florets for 8 minutes or so). Take them out and put them in a food processor. Add 1/2 cup of yogurt, a couple of Tbsp. of Kerry Gold Butter (my favorite), 2 chopped garlic cloves, and a 1/2 cup of your favorite grated organic cheese (put the cheese on top last). Salt, pepper to taste add cheese on top and you’re all set.
• With Fruit - Do like my friend Amy who puts her plain, full fat Greek Yogurt in a bowl, adds some freshly chopped fruit and berries, and squirts in a little Stevia extract for sweetness.

Need I say more? Experiment with yogurt. That’s what I do. It’s fantastic for dressings and creamy sauces on cooked vegetables. I’ve even seen some recipes for using it to make chocolate or vanilla icing. Whatever you do with it, it’s worthy of mentioning that Organic, whole fat yogurt from grass-fed milk (cow, goat, sheep) is a time-honored, traditional living food that has promoted longevity and health for ages. If you’re not using it as part of your wellness regimen, then you’re missing out on a truly magnificent and potent superfood.

More Great Organic Yogurts:

When I’m not able to get raw organic yogurt, I typically use the Seven Stars brand (that I’ve highly lauded above), because I can easily find it at Whole Foods. That doesn’t mean that there aren’t some other fantastic choices out there. Below are some that may be easier for you to find that I also highly recommend (thanks to the Weston A. Price Foundation).

• Erivan Yogurt
• Kolona SuperNatural Yogurt
• Redwood Hill Goat Yogurt
• St. Benoit Yogurt (CA only)
• Brown Cow Yogurt
• FAGE Total Classic Greek Yogurt
• Pavel’s Yogurt
• Straus Family Creamery Yogurt
• The Greek Gods Yogurt
• Trader Joe’s Greek Style and European Style Plain Yogurt

By now, it should be pretty clear – Organic, full fat yogurt from grass fed cows is a delicious and potent superfood! If it’s not a part of your diet, it’s not too late to add it and reap the health benefits, maximize your wellness and add flavor to your cuisine. Why not get some quality organic yogurt and add a little culture to your life?

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Sally Fallon Morell, while referring to stock and broth, quotes a South American proverb – “Good broth will resurrect the dead.” There’s probably more truth to that proverb than most of us even realize. To further quote Sally Fallon from her “Broth Is Beautiful” article,

“…stocks play a role in all traditional cuisines—French, Italian, Chinese, Japanese, African, South American, Middle Eastern and Russian. In America, stock went into gravy and soups and stews. That was when most animals were slaughtered locally and nothing went to waste. Bones, hooves, knuckles, carcasses and tough meat went into the stock pot and filled the house with the aroma of love. Today we buy individual filets and boneless chicken breasts, or grab fast food on the run, and stock has disappeared from the American tradition.”

She’s right. The making of authentic bone stocks and broths have all but disappeared from the American tradition. It has become a lost art. I’m convinced that until you make it for yourself, you will never be able to appreciate the healthy goodness of homemade bone broth and stock.

Benefits of making and eating homemade bone stock and broth:

1. Stock is the foundation of great tasting, healthy soups, stews, sauces, gravies, and the like. You can’t beat the flavor!
2. It is nutrient dense and mineral rich in forms (electrolytes) that the body can easily absorb and use – such as calcium, magnesium, phosphorus, silicon, sulphur and trace minerals. Now you know why it’s so great for getting over colds and flu!
3. When using bone joints, ligaments, tendons and cartilege in making stock, you get a rich supply of chondroitin and glucosamine – supplements that many take for joint pain and arthritis.
4. Gelatin in good stock acts as a “protein sparer,” making the most of the other proteins eaten along with it. This means that you can get by with just a small amount of meat if your meal includes a serving of good gelatinous stock.
5. The gelatin in stock also facilitates digestion as it is hydrophilic, meaning that it is a water attracter – something immensely beneficial to the digestive process. It draws digestive juices to the gut, making the accompanying food more digestible. It’s the only cooked food that has this quality.
6. Stock is known to be a key ingredient in healing the lining of the gut by helping restore mucosal lining (a staple of the GAPS Diet protocol), something desperately needed for those who suffer from leaky gut syndrome that can lead to chronic autoimmune diseases and psychological illness.
7. In my experience as a consultant, I’ve noticed that clients tend to sleep better when drinking homemade stock prior to going to bed.
8. Drinking homemade stock is a great way to relax and reduce stress. (See #2 above.)

Making bone stock and broth is slightly time consuming, but not difficult to master. From my first attempt, it has proven to be a remarkably easy process. Take some time to make and freeze some for yourself. The health benefits far outweigh the slight inconvenience of the process.

Oh, and one more thing – REMEMBER, store bought bouillon, organic boxed broths and stocks, canned stock, etc. are not a viable substitute for the real thing! In fact, most of these broth and stock substitutes tend to contain unhealthy additives like MSG, preservatives, and loads of sodium. Don’t fool yourself into thinking you’re doing your body a favor by using them!

In case you missed it, here’s the Recipe for Making Beef Stock.

Related posts:

1. How to Make Beef Bone Stock & Tallow
2. Healthy Homemade Chicken Soup Recipe
3. How to Choose Healthy Eggs

The Problem of Modern Stress:

Remember, most of us in the busyness of our lives, cannot just “up and run” from stressful situations. Not only that, but the stressors of modern day living require us to cope with stress while being sedentary or inactive in our jobs. Instead of staying and fighting, we often must ruminate in the stressful situation, without being able to act upon the stressor in a physical way. This, in turn, causes us a serious dilemma. It’s not so easy to resolve our biological “fight or flight” mechanism – the one that is activated each time we are stressed. This particular scenario, unchecked and repeated on a daily basis, subtly begins to throw the body out of balance and sends the victim spiraling downward towards a state of ill health. See Figure 1 in diagram.

Within my wellness practice, I often use the example of a circle or inflated ball to represent well-being (a person in a state of proper balance and optimum health). See Figure 2 below. In order to maintain that resilient, bouncy, inflated nature of being well, a person must establish a wellness protocol as a part of their daily existence. This protocol is what breathes life and health into our wellness circle or ball and reinforces that buoyancy and inflation that we all so desire. As you begin to enact and practice a proper wellness protocol, your life will begin to inflate and repel the stressors that can so easily disrupt and destroy.

No longer will the stressors deflate and change your shape. With a solid wellness protocol practiced and in place, you will be able to prevent your daily stressors from defeating and destroying your mental and physical health. If you’re wondering what particular “wellness protocol” you can implement in your life to manage and ward off stress and achieve balance, take a look below.

How to Keep Stress from Destroying Your Health:

1. Identify the Stressors in Your Life.

This may seem unimportant, but the truth is many of us have no clue where a lot of our stress is coming from, short of the obvious. Knowing what your stressors are, particularly the hidden stressors, can do wonders for coping. It’s very difficult to fight what we cannot see or what we do not know. Do the hard work of uncovering the real stressors in your life.

2. Become Active.

Exercise is one of the most direct ways to lower high levels of cortisol and alleviate the stress response in the body. It directly counteracts that innate “fight or flight” response. Sweating activity is a great way to get your body back into a state of balance. Get your heart pounding. Your body will release endorphins (nature’s own opiate), reduce pain and make you feel better. It will also boost serotonin levels in the brain (the same thing that Prozac is meant to do, only without the side effects). Remember “fight or flight.” Both require that you physically move your body.

3. Get Plenty of Sleep.

An occasional restless night is normal. But, if most nights become a burden due to lack of sleep, you’ve got a problem. Not getting enough quality sleep causes hormonal imbalances in the body, namely issues with cortisol (too much), leptin (a fat hormone that tells your brain to stop eating) and serotonin (happy hormone), just to name a few. Sleeping 7 to 9 quality hours a night, will help keep these hormones at healthy levels. Believe it or not sleeping longer and better will help you lose weight and do wonders for coping with daily stress.

4. Place Proper Boundaries and Structure in your life.

Many of us conduct our lives in a haphazard way – usually not on purpose, but out of ignorance. Setting clear goals, formulating a structured plan and applying good life principles will go a long way in avoiding and coping with stress. Many of us tend to feel powerless over circumstances, particularly as stress levels increase. Of course, some things are unavoidable, but many things, we can control. Adopting a strategy, by which you govern your life, will give you more control over difficult situations and stress. This consists of setting up rules and principles that you live by to keep you safe, healthy, sane, and away from harmful areas. Make sure to write these down and follow them. They should be gospel for your life. Below are a few simple examples:

• I will not bring my work home with me.
• I will not work weekends.
• I will not eat fast food.
• I will educate myself on what’s important (career skills, nutrition, fitness, health, faith, etc.).
• My family comes first.
• I will always be faithful to my spouse.
• I will tell my wife/husband/children that I love her/him/them every day.
• I will consciously practice one act of kindness each day.
• I will attend church every Sunday.
• I will always go to bed by 10 p.m.
• I will do at least 30 minutes of exercise a day.

Again, setting up this type of strategy will keep you thriving and away from things that cause overstress in your life. Structure (such as this) will further keep you buoyant and resilient when under duress, while reinforcing boundaries that keep you in a safe, protected zone.

5. Clean Up Your Mess.

Many of us invite undue stress upon ourselves simply because we don’t handle problems as they arise. If you commonly choose avoidance and escapism over the momentary discomfort of dealing with your problems as they occur, you’re going to raise your stress levels. No matter what your causes of stress may be, don’t make them worse by not resolving issues in a timely manner. If you’re gaining weight or are overweight (a huge source of nutritional and psychological stress), quit procrastinating and take charge of your life by learning to eat better – TODAY! If your house or office is a mess, clean it up. You’ll feel a lot less stressed because of it. If your child is making bad grades at school, start dealing with it today before the situation worsens. Being proactive and taking charge of problem situations will do wonders for healthfully eliminating and properly managing stress in your life.

6. Give Your Body Every Nutritional Advantage.

Believe it or not, what we eat has a direct impact on our body’s stress mechanism and can even contribute to it. The following foods will most likely increase your stress levels and wreak havoc with your moods: sugar (all types), caffeine, artificial sweeteners, bread, improperly prepared grains and legumes, processed foods, etc. Your best bet for nutritional advantage is to stick with real, clean, natural and organic types of foods. Buy organic, grass-fed meats and vegetables, raw dairy and the like. Make sure you are well hydrated at all times. There’s much more to say about this, but the point is simple – Nourish your body in the best way, so that your mind and body function at peak capacity, no matter what’s happening around you! This will allow you be mentally and physically agile to handle external stressors. For more information, check out this short article I wrote.

7. Keep Your Thinking in Check.

Do you know someone that always seems to be having problems? Perhaps every time you’re around them they’re complaining, always having an issue, always negative. Are you like this? Or, maybe you don’t talk about it so much, but you tend to have a negative outlook. Instead, watch your perspective. Make sure you work on your perspective and focus on being a “glass half-full” type of person. Just remember, there are two sides to every situation. Focusing on the negative will only make your situation worse and alienate those around you. Your stress will not get any better by doing this. Even worse is that you’ll stress everyone else out around you. It’s better to be a ray of sunshine than a dark cloud around others.

8. Practice Active Relaxation.

Every day, make a conscious effort to do something to relax. I’m not just talking about taking a nap here. Active relaxation involves actually doing something to relieve stress, such as: yoga, relaxation techniques, breathing exercises, massage therapy, acupuncture, taking a hot salt bath, spending time in prayer and meditation (which will help with #7 above), taking a walk through the woods, playing with your kids, listening to relaxing music. Make sure you take enough vacations a year. These relaxtion activities should be a regular part of your existence.

There is so much more than can be said about the topic of coping with stress. The important thing to remember is that all of the above should become a part of your daily existence and work to formulate a good, healthy structure for your life (as mentioned in #4 above). If each of these are incorporated into your daily routine, become part of your structure, you will find yourself effectively coping with stress and maintaining a level of wellness like never before.

If you would like for me to present a seminar on stress at your place of work or business, please contact me HERE. If you’re an individual who needs some personal coaching in the area of stress reduction, please contact me HERE.

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Stress, unmanaged over time will kill you – period. If you doubt this, well…, in my humble opinion, you’re only hurting yourself. I think most people know this at some level, but don’t really take it heart due to its subtle nature. Still, what I think most people don’t realize is how stress can make us sick along the caustic way. With this in mind, I thought I’d give you a little overview.

What is Stress?

First of all, it’s important that we understand exactly what stress is. Stress is the pressures of life and how one perceives, believes, reacts, and copes with these pressures. According to Webster’s, stress is “a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation.”

That’s right – disease causation! And, since my forte is holistic wellness, the STRESS in our lives must be identified, considered and managed correctly. Hence, the reason for writing this little article for you. Again, let me reiterate…

Stress, UNMANAGED, can be a major factor in causing disease.

In response to stress, our “knee-jerk” reaction is what is called “fight or flight.”

What is the “Flight or Flight” Response?

“Fight or flight” is an innate God-given biological mechanism that helps ensure our survival. In more ancient times when we weren’t so “civilized,” when faced with danger (stress), people typically responded in one of two ways:

1. To stay and fight in times of danger or threat, or
2. To flee to a safer place.

And, in ancient times, when in duress or danger, either one of the above two actions would resolve the immediate stress issue, one way or another. The stress response would dissipate, and our bodies (from a biochemical perspective) would then return to a state of normalcy. Our inherent “fight or flight” stress response mechanism usually only lasted for a brief period of time.

You get stressed – you deal with it (via fight or flight) – issue resolved – body returns to a proper state of balance.

Stress and Contemporary Living

Unfortunately, within the confines of our modern society, things aren’t so cut and dry. In fact, on a daily basis, most humans face perils and struggles of a more complex nature: work conflict, relationship issues, technological challenges, overstimulation (TV, internet and the like), cell phones, environmental chemicals, junk food, email, and the list goes on. If the stress response mechanism becomes engaged and is not properly resolved or dealt with, we literally begin to stew in our stress juices. After a while in this prolonged state of stewing, our proverbial “pot is cooked.” We all know what this means for our physical and mental health. But just in case you don’t, take a look at the pink box on this page.

Most people have an idea of what stress is and feels like, but most don’t understand what it does on a biological level – on the inside. Here’s a very quick and simple overview. Keep in mind that there is a very complex and efficient biochemical process in place during our “fight or flight” episodes. You don’t need to be a scientist or doctor to understand the severe effect that it can have on your body, but it is important to have a basic understanding.

Stress & Cortisol – What It Does to Your Body

The body’s main companion hormone for stress is cortisol. When we’re under stress (emotional, physical, mental, environmental, psychological, etc.), cortisol levels increase in the body to help us quickly cope. Under normal and ideal situations, a cortisol release is a good thing, as it helps the body to properly and quickly respond to stress on a biological level. Remember, we’re talking survival here.

The primary functions of cortisol are:

• to increase blood sugar,
• suppress the immune system, and
• aid in fat, protein and carbohydrate metabolism.

Under normal conditions (when our bodies are in balance and we’re coping well with stress), cortisol is at its highest in the morning and at its lowest levels in the evening, during sleeping hours. However, under a constant state of duress (overstress), cortisol can cause serious problems for us. Again, I call your attention to the pink box on this page.

Ok, so now that we know that stress is a serious monster if it gets out of control, what do we do about it?

In my following article, I’ll give some simple strategies on how to counter stress and cope with it in my following article. Meanwhile, as always, I’d love to hear your thoughts, so feel free to comment below.

How to Effectively Cope with Stress

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Conventional Eggs to Pastured Organic Eggs, What’s best?

To date, the only advantage that I can see for buying conventional eggs over organic pasture raised eggs is the market price. Bottom line, if you’re going to eat eggs, I suggest that you go for the best =>> PASTURE RAISED EGGS, plain and simple. If you want to know why, keep reading.

Factory, Commercial Eggs

These are your standard, cheapest regular grocery store eggs. If you want cheap, these are the ones to buy. They come from chickens that typically are debeaked (not very humane). They tend to be fed hormones due to overcrowding, which leads to disease. They also tend to be kept under bright light 24 hours a day. The hens are raised in overcrowded, unnatural conditions with the sole purpose of egg production. They are fed soy and corn, which are NOT part of a chicken’s normal diet. When you buy these eggs, keep in mind what you’re eating. Oh, and one other thing, the natural wax coating on the shell of the egg is typically removed (per the FDA) and then they are sprayed with a disinfectant. I wonder if this leeches into the inside? Hmm…

Cage Free Eggs

The term “cage free” sounds great, but in reality isn’t much better than the above. The chickens that lay these eggs still tend to be overcrowded and are also fed the wrong diet. And, just because the word “organic” supercedes the word “cage free,” doesn’t mean that the egg is much better than the lowest common denominator.

Cage Free Vegetarian Fed Organic Eggs

These eggs tend to be about the same as the others, except that the grains that the chicken receive are supposed to be certified organic. Still they tend to have a high soy diet, which still is not the natural food of chickens.

Cage Free “Vegetarian Fed” Omega 3 Organic Eggs

Wow, the above sounds impressive, but remember, corn, soy and other grains are NOT the normal diet for a chicken. I’ve heard it said, by someone who raises chickens for their eggs, that feeding chicken corn, is like feeding them candy. Again, it’s not a good diet for a chicken. This will translate to the content of the eggs that you buy, regardless of the omega 3 infusion from the unnatural feed that it receives.

Free Range Organic Eggs

Again, in theory, this kind of labeling sounds perfect, right? Well, you have to be careful. Just because an egg is labeled “free range,” doesn’t mean that it’s the best option. In many stores, it may be the best option. However, don’t be too quick to think that you’re getting what’s best for your health. The chickens that produce these eggs can still have a very confined “free range” area, with the bulk of their diets coming from corn and soy. If you have all of the above options to choose from and you need eggs now, I would suggest choosing the “free range organic” eggs. Still, there’s a better solution.

The above kinds of eggs are from worst to best, but still NOT the best option when buying eggs…

True “Pasture Raised” Eggs are the best!

I’m not going to lie to you. Real, pasture raised eggs are not the most available, nor the easiest to find. Moreover, – “Free-range/pastured eggs are likely to be more expensive because production costs are higher.” (Quote from Mother Earth News Article: “Tests Reveal Healthier Eggs”). Nevertheless, look at the amazing benefits.

True, pasture raised eggs have:

• 1/3 less cholesterol than the others
• 1/4 less saturated fat than commercial eggs
• 2/3 more vitamin A
• 3 times more omega-3 fatty acids (lowers inflammation in the body)
• 3 times more vitamin E
• 7 times more beta carotene

To quote the Weston A. Price Foundation on eggs:

“Without a doubt, fresh, pastured eggs are superior in taste and nutrition to conventionally raised commercially available varieties. Eggs have been a highly valued foods since the beginning of time—eggs from chickens, ducks, geese, turtles and fish. Egg yolks are the richest source of two superstar carotenoids—lutein and zeaxanthin. Not only are bright yellow yolks loaded with these fat-soluble antioxidant nutrients, they are more bioavailable than those found in vegetables, corn and most supplements. While these nutrients have a reputation of combating macular degeneration and cataracts and supporting overall healthy vision, they have a long list of other benefits, including protecting the skin from sun damage and even reducing one’s risk of colon and breast cancer.

Besides providing all eight essential protein building amino acids, a large whole, fresh egg offers about six to seven grams of protein and five grams of fat (with about 1.5 grams of it saturated), which comes in handy to help in the absorption of all the egg’s fat-soluble vitamins. One egg also serves up around 200 milligrams of brain-loving cholesterol and contains the valuable vitamins A, K, E, D, B-complex and minerals: iron, phosphorus, potassium and calcium. Choline, another egg-nutrient, is a fatty substance found in every living cell and is a major component of our brain. Additionally, choline helps break up cholesterol deposits by preventing fat and cholesterol from sticking to the arteries. So the bottom line is, don’t be chicken about eating eggs, especially the cholesterol-rich yolks!

When left to their own scavenger instincts, being the omnivores they are, chickens eat bugs, worms (and even snakes if given the opportunity), grasses and nutritious herbs such as plantain leaves and wilted nettle—both of which boost egg production and yolk hue. While these feathered friends will eat the grain and pellets left in the feed trough, it certainly isn’t their ideal food. Remember, chickens are omnivores, not vegetarians as many people assume, meaning they are designed to consume foods from both animal and plant sources. Subjecting chickens to a strictly vegetarian diet prevents them from achieving their ideal health by denying them the nutrients found through scavenging around the farm, barnyard and pasture.

Compared to eggs from conventionally raised, caged hens, eggs produced by free-roaming and pasture-pecking chickens have more omega-3 fatty acids, vitamin E and vitamin A, along with notably higher amounts of folic acid and vitamin B12. Direct sunlight also acts as a nutrient and naturally boosts egg production.”

Remember, chickens, fed an unnatural diet, are rarely healthy. Neither are their offspring. The same applies to us humans. If we are eating foods that are not inherently natural and God-made, then we will not be healthy! But, that’s for another article.

Your Take Away – What to do about buying eggs…

So now that you know that an egg is not an egg, is not an egg, is not an egg…what should you do? Well again, I’m glad you asked! Here are my recommendations:

1. First choice is to find a local farmer (via Farmer’s Market, etc.). Get to know him and buy pastured eggs from him.
2. If you have a Whole Foods or some other Organic, natural type of grocery store, buy the Vital Farms brand of eggs. See their video at the bottom of this article. This is probably your easiest choice, unless you know a farmer.
3. If you must buy any other eggs, and you know that they are not pastured, free range eggs, then choose organic, cage free. Eat them in moderation.
4. If your only source of eggs is the typical grocery store (which, to me is a lazy, weak excuse), rarely eat eggs. Remember, their content is going to be significantly less optimal than the best choice.

Video of Pastured Eggs from Vital Farms:

Click here to view the embedded video.

As always, your thoughts, comments and suggestions are welcomed.

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1. Healthy Homemade Chicken Soup Recipe
2. Healthy Gold Beets and Brussel Sprouts Dish
3. Coconut Chocolate Brownies – Gluten Free

If you’re like me, you’ve just spent the last several days (over the Christmas holiday) eating and drinking things that we typically do not eat and drink during the year. And while the holiday season feels like a time to “let go and let loose” with our healthy eating and exercise, New Year’s quickly arrives as the time to “pay the piper.” Already, the emails and questions are coming about how to minimize and rectify the dietary damage from the holiday fiesta time. So, during this interim period, the week between Christmas and New Year’s, I felt it appropriate to share some of “Rick’s Wisdom for Getting Back on Track.”

The truth is, if you’ve been eating well and exercising, then the following are probably not all that new to you. Nonetheless, it never hurts to be reminded!

Healthy Tips for Minimizing Holiday Diet Damage:

1. Get a reality check for your body. This is good for any time, but right after you’ve “fallen off the wagon,” it’s important that you have perspective. So here’s what you do – Take off all of your clothes, (leave on your undies – we wouldn’t want to scare anybody) stand in front of a mirror and snap a photo of yourself. Is this what you want to look like from here on out? Hopefully the answer is “yes,” but if it isn’t, then this is your wakeup call.



2. Don’t ever use falling off the wagon as an excuse to keep failing. A lot of people use parties and liberal eating during the holidays as an excuse to keep going down that fat and unhealthy path. Stop it now, before it multiplies! Take a look at that photo you just took and wakeup. Remember, the nutritional and food choices you make today determine your health and weight gain or loss tomorrow. If you fall, get back up and start moving in the right direction. Procrastinating will only make things worse.
3. Find someone to hold you accountable. Like it or not, accountability works, plain and simple. Most people are not disciplined enough to hold themselves to task, especially when it comes to weight loss or burning fat. If you want quick, measurable results, find someone who will hold you to task.
4. Start and keep a food diary. In other words, you need to write down every single thing you put in your mouth each day. If you’re not willing to track what you eat, then you’re not going to get the results that you’re dreaming about. Enjoy that photo you just took, because that’s where you’re going to stay unless you’re willing to do the work.
5. Follow a healthy eating plan. Diets work, but only for a little while. The important thing is to find a healthy way of eating that works for you – one that you can adopt for life. Fad diets set you up for failure, in my opinion. They work initially and then tend to lead people down rebound row. If you want a plan that works, start educating yourself on food. Check out this short video I made called “10 Ways to Clean Up Your Diet.” It’s a great start.
6. Exercise. I know it sounds trite and almost cliché, but exercise works. You can lose weight and fat without exercise, but your results will come much quicker if you get your body moving. And believe it or not, it doesn’t really take a lot of commitment. Not only that, but exercise will also clear your head and make you feel fantastic. It will tone your body, boost your metabolism and allow you to eat more food. Check out this fat burning routine I posted a while back. It’ll give you a quick cardio routine for starters. If you want to build muscle, sign up for my email list and get a free PDF that will immediately give you a dumbbell or kettlebell routine to begin with.
7. Try intermittent fasting.No, I’m not talking about starving yourself, but try it for a couple of days each week. Adding a couple of intermittent fasting days to your weekly routine can help reset your body and accelerate the fat burning process. In essence, you’ll eat normally and healthy one day, then on a fasting day, you’ll simply drink water or perhaps have homemade vegetable juices during the day, followed by a normal meal at dinnertime. If you want more detailed information on intermittent fasting, click HERE.

If you seriously want to stay on track for the New Year, get a grip on the above seven principles. I can personally guarantee that if you take these seven guidelines to heart and make them an integral part of your existence for the new year, you’ll see amazing results faster than you ever thought possible.

If you’re looking for someone to hold your nose to the grindstone and help you find clear direction as you move forward, feel free to contact me. I have a few slots open for the New Year. Remember, Rome wasn’t built in a day. Don’t lose heart. Just do what it takes and you’ll make it.

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1. Weight Gain, Belly Fat & Insulin Resistance
2. Which Sweetener Is Best for Me?
3. Is Your Life a Work of Art?

Now I have a good understanding of what it takes to create a worthwhile piece of art (I’m a singer and also dabble in oil painting from time to time – so I know a thing or two about the creative process). Anyway, in my dream, I saw this artist – painting on a huge canvas, masterfully using colorful short, broad and chunky brush strokes, creating a glorious body of work for all the world to see. Unfortunately, I never got to see the finished piece, because I woke up before the painting was completed. Maybe I wasn’t supposed to see the final product. Nevertheless, the dream made a very strong impression on me, which motivated me to write this little blog.

My Dream Interpreted

As an executive wellness coach and holistic health practitioner, there always seems to be a plethora of altruistic, life changing thoughts and ideas swimming around in my head. This is due mainly to my desire and need to help people who seek me out for solutions and positive change in their lives. So, upon having this little “dream” (if you will), it became clear to me that I should write it down in hopes that its interpretation might inspire others.

So, here’s how I see it…

The Artist or Painter -represents you (and me). In other words, you (and I) are the one with the ability, the talent. You’re the painter, the doer, the artist – the one with the brush in his hand. You have control over what goes onto that Canvas.

The Brush – represents the choices and actions you make in life – how you choose to design, paint, and forge your way. The only means by which your canvas becomes a work of art (or garbage, for that matter) is how you use your brush to paint on it. Wrapped up in your choices and actions are everything from your career to relationships, spiritual decisions, how you exercise, etc. to the very nutrition that you provide for your body. All of these choices and actions determine the quality of your art (life and health).

The Palette and Paints – visually represent your talent, personality and expression. Combined with the Brush, proper use of color demonstrates your skill, ability, talent, and/or gifts to the world. Paints are full of color. Using color is how you leave your mark, showing the world who and what you are. When people view the art that you create, they see who you are because of a combination of colors and brush strokes. Your color choices and placement demonstrate what your painting is going to be. And what you paint either will inspire and motivate or repel and offend all who see it.

The Canvas – represents you, your world, your life – art or trash. It is yours to decide. What goes there on that canvas (in large part) is entirely up to you. It is your choice. Be careful what you paint on it. It is what the world will see with regards to you. It is what will be displayed before God and everyone else. It is the mark that you leave. It’s the influence (good or bad) that you will have.

I suppose my point here is this…

You are the Artist of your own life (the same applies to everyone) – to a great extent.

And, while there ARE things out of our control in life (our height, body type, skin color, sex, family of origin, health issues, the weather, economy, etc.), there ARE many, many things that we can create, control and determine for ourselves.

Unfortunately, many of us do not actively render and create Art out of our lives. We either let others determine that for us, or we unfortunately choose to carelessly make a mess on our canvas due to lack of care or consideration.

Points to Consider about your LIFE work of Art:

• You’re born with only ONE blank canvas.
• The choices and decisions you make (i.e. your brush strokes) apply the color to your canvas/life.
• Dried paint is permanent in life. It can’t be undone, so make sure you paint wisely and with intention.
• Remember, you can paint over mistakes, but the buildup (what’s underneath) is still going to be there.
• If you make a mistake in painting, figure out a way to use that mistake in your artwork – so that it has context and meaning in the big picture. And don’t wait too long or you’ll miss your chance.
• Sloppy and careless brush strokes and use of bad color are tough to cover up.
• Color fades over time. Make sure you reapply and touch up to keep things fresh.
• Creating good art requires perspective. Make sure you stand back from your canvas periodically to make sure that your brush strokes and use of color are becoming what you want to create. Failing to do this regularly will most likely result in a disappointing piece of work.

“The Magpie” – 1869 by Claude Monet

Perhaps you’re thinking that God is the Artist of our lives. I don’t deny this truth at all, in fact, I believe it wholeheartedly. Like I wrote before, there are many things in life that have already been predetermined for us. This is evident. And I believe that daily communion and inspiration from the Creator of all (God Himself) is of utmost importance to the endeavor of creating Artwork out of our lives. But for my purposes here, I want to emphasize that we are free agents who determine much of where we go and what we become in life.

With these things in mind, I leave you with the following thought…

Being the Artist of your life is empowering. It involves great responsibility (to ourselves as well as to how we impact others). Let’s all strive to be the best life artists that we can be, creating individual masterpieces that inspire all those who look upon the canvas of our lives.

Related posts:

1. Set Clear Goals for Success in Life
2. 6 Ways to Wellness During Difficulty

A big part of my every day existence is thinking of new ways to help my clients. You see, I’m in the business of offering something valuable to those who come to me for help. To fail to do so, would render me ineffective at being a good coach.

One hot topic that doesn’t sound so exciting at face value is that of GOAL SETTING. And while it may seem a clear cut and straight forward concept, I find that most of us, myself included, fail miserably at making goal setting an ongoing practice in life. Quite honestly, the one thing that keeps me on track with setting goals is constantly working at it with my clients.

Ok, so now that we realize that goal setting is neither a thrilling nor innovative concept, why is it so important? What is it about goal setting that moves us away from miserable, undesirable Point A in our lives and catapults us (hopefully with laser fine precision) towards that highly esteemed place of success, happiness and wellness – POINT B?

Well, to grasp this, I think it’s important that we all understand what exactly a GOAL is. According to Webster’s, “a GOAL is -the end toward which effort is directed.”

In my humble opinion, this definition brings up-

3 Simple Parts of Goal Setting:

1. The End (the Bullseye) – AIM
2. The Direction – FOCUS
3. The Effort – FIRE

1. The End or “The Bullseye” in Goal Setting

Quite simply, when coaching people on goal setting, one of the frequent words that I find myself using is “bullseye.” We all know what a bullseye is and can easily visualize one at the center of a target. Whenever you aim at something, you aim at the target and specifically strive to hit the red dot in the middle or the bullseye. It’s an easy concept. Anyone who has ever played darts, shot a gun, or attempted to shoot a bow and arrow knows that you have to set your course by aiming, keep your hands steady and shoot at the bullseye. To do any less, will send your dart, bullet or arrow reeling in the wrong direction. The crosshairs matter. They are everything.

2. Setting Your Focus – Direction in Goal Setting

If you’re going to go to the trouble of pointing that gun, shooting that arrow, throwing that rock, etc. then at least make sure that all of your effort is not in vain. If you don’t know specifically what you’re aiming at, then stop wasting your energy and effort and reevaluate. Otherwise, you’re playing the lottery with your life, your work, your relationships, your finances, your faith, etc. To not have clearly defined goals in all important areas of your life is like closing your eyes and shooting an arrow into the woods – hoping that you’ll hit something. The chances of hitting anything worthwhile are not very good, that is, unless you’re shooting into a herd of animals. And, how often does that happen?

With a properly defined goal – a carefully selected bullseye, your efforts then become laser focused and extremely effective, because you know where you’re going. Once you’ve determined what your goal or bullseye is, then start doing the legwork to keep things on target. These are things that will help you set that focus and direction. My suggestion is to ask for advice, read pertinent literature, rub elbows with those who have already traveled your path, share your vision with others, and ask someone to hold you accountable. Maintaining direction on the way to that bullseye can be difficult and even mysterious. Finding good resources will help you plot the most direct course to your goal. Otherwise, you may end up burning a lot of effort without real results.

3. Fire – The Effort in Goal Setting

This, unfortunately, is where I believe most people tend to wander and get frustrated. Too many get right to the fire, effort or work of things without clearly understanding what the goal is. Don’t get me wrong, putting a lot of work and effort into life is important – immensely so. But, what I see a lot of are those who wastefully burn a lot of energy, time and effort without first determining, understanding and fixating on the bullseye. In other words, many seem to go through life without having clearly defined goals or good knowledge of how to meet them. They fire off in every direction, filling their days with “effort” but with no real idea why. That being said, “the fire and effort,” as important as it is, is virtually ineffective, and sometimes harmful, if not performed with a specific goal and clear direction.

Consistently (firing) doing the work required to keep things moving towards that bullseye, only becomes magical when combined with proper focus/direction. Without true direction, fire becomes nothing more than a stewing pot of misery and hopelessness. This is the state where I find many of my coaching clients. For whatever reason, many are churning in a pot of self-inflicted crisis, unable to see an escape from the cascading events occuring in their lives. It is at this point that we begin the process of change.

Begin with the end in mind

Beginning with the end in mind is exactly what we do when we set clear, direct goals for our lives. Instead of showing our cards, brandishing our guns, and playing our hands without purpose, we instead, become very clear and intentional in our planning. We see the end (the goal/bullseye) before we ever take a step. We become calculating and concise. We clearly envision where we’re going. We carefully strategize a plan that will carry us to that end. We become human beings full of purpose because we know where we’re headed. We begin each day with our goals in mind. The fire that we burn, that effort that we put forth, combined with our clear direction/focus becomes the magic that will transform our lives into something better. We no longer stew in a pot of misery because we know that our efforts are not in vain. No, our focus and fire efficiently move us to our goals – where we decide and want to be.

How about setting a goal today!

No related posts.

Click here to view the embedded video.

Healthy Soup Ingredients:

• 1 whole organic Free Range Chicken
• 1 pkg. Shiitake mushrooms
• 8 organic carrots
• 8 organic celery sticks
• 1 organic fennel
• 1 organic leek
• 2 large yellow onions
• Fresh chopped Thyme
• 2 garlic cloves
• 2 Tbsp. apple cider vinegar
• 1 Tbsp. organic curry (to taste)
• Sea Salt (to taste)
• 2 Tbsp. peppercorns

Directions:

1. Cut up chicken into pieces. I suggest having this done for you at the meat department to save time and mess. Place chicken in large soup pot and cover with clean, filtered water. Make sure you use all of the chicken, including giblets, neck etc. Sprinkle sea salt into pot and add peppercorns to broth.
2. Cut up 4 carrots, 4 celery sticks and 1 large onion into large chunks. Add these vegetables to the pot to cook with the chicken. Chop and add fresh Thyme to pot. Add 2 chopped cloves of garlic. Add Tbsp. of curry. These will all cook down and season the broth nicely. Keep heat on high and bring contents to boil. Skim off foam. Then, reduce heat to a simmer. Add 2 Tbsp. apple cider vinegar and cover. Let simmer for 6 to 12 hours. The longer it cooks, the better the flavor.
3. After soup has cooked for a long time (6-12 hours), separate broth from contents by pouring through a strainer into another large pot. Do this in the sink to avoid making a mess. Remove strainer with contents (cooked chicken and veggies. Place broth back on stove on low heat while you chop up fresh vegetables to place in broth to create final product.
4. Let contents in strainer cool (chicken and cooked veggies).
5. Chop up remaining raw carrots, fennel, celery, leek and onion into small pieces and add to broth on stove. Turn heat up to high and bring to boil. Reduce to medium or medium low and let vegetables cook for at least an hour or longer.
6. Once cooked chicken and veggies are cool enough (30 minutes or so), remove chicken pieces and discard cooked vegetables. Separate all chicken meat from bones and discard the bones. Pull chicken into small pieces and return to soup broth with cooking vegetables. At this time, I would add the Shiitake mushrooms as they don’t take long to cook at all. You can do this any time as chicken is already well cooked at this point.
7. Finally, after soup is ready, remove lid and taste. Add more sea salt, pepper, curry or spice to your liking.

The SuperFood Power Punch of Chicken Soup

Health Benefits of Chicken Broth*

Chicken stock provides a concentrated source of minerals and hydrophilic colloids that make your entire meal more digestible. Colloids that have been heated (i.e. in cooked foods) generally repel liquids, making cooked foods harder to digest. However, the gelatin in chicken and other meat broths has the unusual property of attracting liquids—it is hydrophilic—even after it has been heated. The same property by which gelatin attracts water to form desserts, like with Jello, allows it to attract digestive juices to the surface of cooked food particles. This is a primary reason why the broth in chicken soup is so good in aiding the digestive process. Good digestion usually means good health.

According to Sally Fallon of the Weston A. Price Foundation,

“Chicken soup has a natural ingredient which feeds, repairs and calms the mucous lining in the small intestine. This inner lining is the beginning or ending of the nervous system. It is easily pulled away from the intestine through too many laxatives, too many food additives. . .and parasites. Chicken soup. . .heals the nerves, improves digestion, reduces allergies, relaxes and gives strength.”

What better natural remedy to have during times of sickness and for maintaining health and wellness during cold weather?

Health Benefits of Carrots:

Carrots are rich sources of carotenoids (particularly beta-carotene), B vitamins, phosphorus, calcium and all important iodine. The antioxidant nutrients in carrots are believed to explain many of the heart protective benefits provided by this root vegetable. The carotenoids in carrots are also known for their benefit for eye health. And, lab studies have shown the ability of carrots and their juice to inhibit the grown of colon cancer cells. Carrots are simply too rich in digestive tract-supporting fiber, antioxidants, and unique phytonutrients to not be eaten in support of the lower digestive tract and colon cancer protection.

Health Benefits of Fennel:

Fennel contains its own unique combination of phytonutrients—including the flavonoids rutin,quercitin, and various kaempferol glycosides, that give it strong antioxidant activity. In animal studies, the phytonutrient anethole in fennel has been shown to lower inflammation and to help prevent the occurrence of cancer. It is also a great source of vitamin C. The vitamin C (needed for a healthy immune system) found in the fennel bulb is also potently antimicrobial. It contains a very high fiber content, and in addition, is a very good source of folate, the B vitamin necessary for the conversion of a dangerous molecule called homocysteine (that can cause a host of heart and cardiovascular damage) into other, benign molecules. It is also a very good source of potassium, a mineral that helps lower high blood pressure, another risk factor for stroke and heart attack.

Health Benefits of Leek:

Leeks can always be used in place of onions, although they have a slightly more pungent flavor than their cousins. Leeks are good sources of carotenoids, B complex and vitamin C and are considered nourishing for the liver. Leeks, not unlike their cousin garlic and fennel, also contain important amounts of the flavonoid kaempferol, which has repeatedly been shown to help protect our blood vessel linings from damage, including damage by overly reactive oxygen molecules. This appears to involve increased production of nitric oxide (NO), a naturally occurring gas that helps to dilate and relax the blood vessels. Leeks also contain a high content of antioxidant polyphenols, which play a direct role in protecting our blood vessels and blood cells from oxidative damage.

Health Benefits of Shiitake mushrooms:

Widely referred to as “medicinal mushrooms,” the Shiitake is a smoky flavored fungus, packed full of beneficial nutrition. In Traditional Chinese Medicine, shiitake mushrooms are used for cleansing and balance. They appear able to enhance immune function in both directions, giving it a boost when needed, and cutting back on its activity when needed. They are also known to contain a natural source of interferon, a protein which appears to induce an immune response against cancer and viruses. Like other mushrooms, they contain about 90 percent water and act as sponges, absorbing the flavors of other foods with which they are cooked. They contain protein, phosphorus, potassium, calcium, and are a great source of iron and B complex vitamins, particularly biotin. They are also known to contain a substance called adenosine, that has potent blood thinning and anticoagulating properties.

Benefit of adding Apple Cider Vinegar to soup:

Acidic wine or vinegar added during the cooking process helps to draw minerals, particularly calcium, magnesium and potassium, into the broth.

The above health benefits of these vegetables are by no means exhaustive. There’s a lot more to be known about how they can bolster our health. Nevertheless, take what’s written here to heart (no pun intended) and serve yourself up this dish frequently. Not only will your taste buds love it, but your body will love you for its nutritional value all the more.

*NOTE: Much of the broth information above was obtained from the great book: Fallon, Sally (1999-10-01). Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats. NewTrends Publishing, Inc.. Kindle Edition.

As always, I welcome your comments, suggestions and questions below.

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