Tis the season — for desert harvesting. Recently Mateo and I ventured into our backyard to collect cholla flower buds just before they bloom.
The experience’s rewards went far beyond the gathered food. This tradition, gifted by the indigenous people of this region, can bring magical connections:to the land; to your food; to Native tradition; to the warming season; and to those you harvest with. While it’s no secret I am a proponent for sustainable living, far too often I will succumb to “quick and easy” and tear open a bag of something store-bought and processed to eat. While it might curb my hunger, it doesn't satisfy my soul. It is a very different experience to collect wild, abundant food from the area in which I live. Throughout the cholla harvest I was engaged on a mental, physical, and even spiritual level. From carefully choosing buds and being mindful not to take too many from any one plant; to feeling the weight of the bucket I carried grow heavy under the warm sun; to building a screen to de-spine the buds; to vigorously shaking the buds over the screen and watching the spines rain down; to carefully cleaning and admiring the unique beauty of each bud; to learning how best to preserve our bounty; and to finally cooking and eating them with my Sweetie. Effort, awe, and gratitude were ever present. I also found myself considering the differences between grown foods and wild foods: plants and animals nourishing themselves for survival, as opposed to being cared for. Could all the energy, wisdom, and fighting spirit it takes to survive and thrive as a wild plant be transmitted through the buds we collected? I believe so! Cholla bud flower-power provides a rich amount of calcium and lysine. And the mucilaginous nature of this cacti helps slow the absorption of sugar into the blood making them an effective slow-carb source of energy. The overall experience was a bit of a reality check as well. What if our daily routine included the necessity of harvesting our foods in order to have the gift and luxury of getting to cook? This thought and our experience has left me more mindful of the resources that have gone into a food before it makes it to my mouth. I’m inspired to continue to reduce my consumption of foods that place an unnecessary burden on our planet for my benefit. I recognize I can’t live on the bucket of cholla buds we collected, but I can incorporate them into my diet and choose wisely the foods I purchase that are grown and processed by others. I encourage you to do the same! To learn more about how exactly to harvest and process cholla buds check out @aztmateo’s April 27 post on Instagram.
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One of the easiest ways to reduce your carbon footprint is to NOT WASTE FOOD. Did you know, up to 40% of food in the United States doesn’t get eaten? Globally, an estimated 1/3 of all food is either lost or wasted. Consider ALL the natural and human resources required to grow, raise, harvest, and transport your food! Below are some tips to help you reduce food waste. 1. Cook and eat the oldest fresh foods you have FIRST to avoid things going bad. 2. Befriend your freezer. Freezing food is an excellent way to save produce from going bad as well as preserve nutrients and have a go-to meal available when you want it most. Properly store fresh foods so they last longer in the refrigerator. 3. Buy fresh lettuce and greens instead of pre-washed and bagged items. These ALWAY go bad faster and uses packaging that just ends up in the landfill! 4. Restaurant portions too big? Take leftovers when eating out and eat them for lunch the next day. Use leftovers and food scraps to make stock broth. 5. Pack it or donate it. Holidays and monumental occasions (think weddings) can be notorious for food waste. If you happen to be hosting a gathering, consider getting the food packed for friends and family or contacting a local organization that collects leftover food for donation. 6. Get into the habit of “going through the refrigerator” at least weekly to stay on top of what needs to be eaten, and so you don’t over buy when you go to the market. 7. Think twice about what you order out… how hungry are you? Don’t want the bread? Ask them NOT to bring it to the table. Not hungry for a full meal? Consider ordering items a-la-carte or sharing your meal with someone at the table. 8. Talk about the importance of not wasting food with your children to raise their awareness too! Tip: read this while listening to Eminem’s song Lose Yourself ) Seize this opportunity my friends. We’ve been handed an opportunity to decide if we want to go back to “normal” once we return to living outside of quarantine. While we are all adapting to life during the Coronavirus pandemic, I see a profound opportunity. What part of your “normal” are you realizing you no longer need or perhaps could do differently? What part of your life in quarantine has been a blessing and how can you bring those blessings into your daily life outside of quarantine? And how could the changes you make affect your loved ones; society; and the planet? There is much suffering happening right now that arguably could have been prevented, to at least some degree. Let’s not let the suffering be in vain. Let’s collectively use this opportunity to reflect, assess, revise, and enact a new and better “normal.” I see the potential for a new normal centered on taking care of our bodies and minds; taking care of our families and neighbors; making more selfless not self-centered choices; not shopping for crap we don’t need or could borrow instead of buying; spending time in nature and valuing the benefits to the degree that makes protecting the planet a priority in every choice; and being honest with ourselves and others no matter how difficult that may be. This is perhaps our "one shot." Let's not let it slip! Eminem's Lose Yourself Lyrics.. Look If you had One shot Or one opportunity To seize everything you ever wanted In one moment Would you capture it Or just let it slip?… Embrace the challenge. Don’t eat or drink anything that comes in plastic. Do a home-audit and assess how much of your food is stored in plastic. 🌍 You’ve heard it before, but plastics are everywhere and they’re harmful to your health and the planet. Choosing not to use single-use plastic is a great place to start. Carry your own containers, coffee mug, and grocery bags and say no to plastics! 🌍 Did you know that most cities no longer recycle plastics? So even when you put it into the recycle bin it goes directly into the landfill. Be the change! 🌍 Plastic is everywhere including our bodies and our waterways. It is extremely harmful to the environment and our health. One of my 2020 goals is to use less plastic! So, I bought these cute and handy reusable veggie bags to have on the ready in my grocery shopping bag so I don’t just reach for the green plastic bags when purchasing veggies. Other ways I plan to reduce use of plastic…
What ways do you avoid using plastic? I would love to hear! January and the New Year present a great opportunity to evaluate where you are at and where you want to go. In the world of diet and fitness there is lots of buzz this time of year around joining a diet challenge, starting a “clean eating” diet, doing a cleanse, joining a gym, etc. And while I appreciate the idea that opportunities like these can help kick start healthier living, diet and fitness “resolutions” have a pretty crappy success rate. Why? Because more often than not people choose a results-based goal without assessing the steps needed to get you the desired result. Attainable aspirations (i.e. goals, resolutions) align with your values; require consistent, incremental adoption of habits and actions; and are designed to match your budget, schedule, and responsibilities so that they are sustainable long-term. Consider this: instead of resolutions, set intentions. Instead of outcome-based goals, look at HOW a goal will change your life and WHY that change is meaningful for you. For example, a common new year’s resolution is to lose weight. Losing weight is an extrinsic goal and lacks meaning. Instead, look deeper and see what is the intrinsic desire behind your goal. For example, I want to lose weight for the bike packing trip next October. Being lighter will make the steep climbs at altitudes of 11,000+ feet easier and reduce suffering. BAM! Now you know the WHY which fuels your motivation and helps you visualize what it will take to attain your goal. The key to achieving the goal is small, consistent actions that are realistic, sustainable, and over time deliver results. Let me repeat this: goals are attained thought small, daily, incremental steps. The trick is to make it easy. Humans are notorious for choosing the path of least resistance. SO go ahead and set your resolution, but take the time to understand WHY you want to do something, then dissect what the process needs to look like. What are the regular actions/habits required to achieve a desired outcome. Again focus on the intrinsic not the extrinsic or the outcome. What are the actions needed? Translate your goal (outcome) into process oriented actions, tangible binary (yes or no) steps. Maybe step 1 would look like… I will eat vegetables in 2 of my 3 meals daily. I will no longer drink juice, soda, or other sweetened beverages. I will move my body everyday for at least 60 minutes total. These steps are achievable and leave room for graduating up but also for being sustained in the long-term. I’ll share an example of one of my 2020 intentions… INTENTION: Use less plastic. VALUE: This aligns with my personal core value to do no unnecessary harm to the planet. My choices respect, protect, and conserve nature as much as possible! WHY: Plastic is everywhere including our bodies and our waterways. It is extremely harmful to the environment and our health and I use it when I get lazy or complacent. What can I do to change this? I need to have my “grocery shopping kit” ready so it is easy and convenient to grab Actions to prepare:
Last, set a weekly date with myself to check in and measure progress. Ask myself: Was this my best effort? What can I do better? Got it? The new year is a wonderful time to evaluate your habits, behaviors, and values. Consider what you’d like to invite into your life in the coming year, and what you want to leave behind. Be sure the invite list matches up with your values and then create small, incremental, action steps you do consistently in order to help create the space for that thing to become your reality. No matter your eating habits there are ways to make healthy choices that also minimize your impact on the environment.
🌱 If I was to label myself, I would say I am a conscientious omnivore. I try to eat in alignment with my core values to respect nature and reduce my contributions to large, industrialized food companies that cause extreme suffering, pollution, and pump out outrageously unhealthy foods! 🌱 Here are some tips to eat more sustainably and conscientiously. 🌱
Last night, just before sitting down to write a blog post about pre-workout fueling strategies, I happened to read an article in a great magazine called Adventure Journal. The article covered a topic near and dear to me: the diminishing care of our public lands under the Trump Administration.
The majority of the Nation’s public lands are in western states and are managed by the Bureau of Land Management (BLM). I grew up in Boston, so the concept of public lands was new to me when I moved out West for college. As defined and explained by the nonprofit group Protect Your Public Lands: “The American public owns all federal public lands, including National Parks, National Forests, Wilderness areas, wild and scenic rivers, and wildlife preserves. Every American has a personal stake and a guaranteed say in how these places are cared for. And all Americans have the right to experience and enjoy these places.” That’s how it is supposed to be, but our public lands are more at risk now than perhaps ever in history. I felt a profound sadness as I read how the Trump Administration first reduced the size of the Bears Ears National Monument in Utah and now has softened regulations protecting public lands from fossil fuel extraction, livestock grazing and motorized recreation, not to mention uranium mining! My heart broke as I saw the pictures of places more beautiful than the human imagination could never dream up, places I have had the fortune of exploring, natural wonders and sacred land to numerous Tribal Nations, currently under attack. Trump is the first and only president to ever reduce the size of an already declared National Monument. In other words, “protected” isn’t actually protected. I am a wellness coach because I believe strongly that we can improve individual and collective health through living in alignment with nature and eating nutritious foods. However, as I contemplated what to write for my post on pre-workout nutrition, I couldn’t get the degradation of our public lands out of my mind. Many of us, myself included, spend an exorbitant amount of energy and money exercising, managing our nutrition, and striving to build “better” bodies. But who cares what we eat before we exercise if there are no more wild lands to protect and explore? We can’t even begin to worry about nutrition if we don’t have healthy soil, clean water and clean air. The timing of reading this article when I was just about to write my own presented a personal conflict. Am I really making a difference? Is there a way to inspire others to embrace and care for planetary health as much as personal health? They are, after all, inextricably linked. I am realizing more and more that my purpose as a health and wellness practitioner is to help people live more in alignment with, and in protection of, Nature. And in doing so, achieve improved health, mental and physical performance, and happiness. I encourage you to reflect and consider what really matters. Sure, good nutrition does matter. And food sourcing is a huge part of why it matters. But we need to put time, energy, money and our voice into protecting wild lands (especially public lands), clean air and water, and sustainable farming practices such as no-till farming so we can continue to have the luxury of choosing what we consume. Sometimes “advocating or acting” seems overwhelming. Here is my suggestion: today donate — at a minimum — the amount you’d spend on getting coffee out or that green juice, to an organization structured around protecting sacred and wild lands. Donating is a great way to support others in protecting the things that you value, the things that matter most. Consider donating to an organization of your choice that is actually doing something to help protect America’s lands and the planet. Sign this petition: https://www.protectourpublicland.org/petition https://www.adventure-journal.com/2019/09/land-removed-from-utah-national-monuments-open-for-mining-and-drilling **Photos from my magical trip to Bears Ears, October 2018. I don’t often post about nutrition or food despite the fact I’m a wellness and nutrition coach. Instead, I like to write about lifestyle habits including sleep; movement; time in nature; and sustainable living choices. This is largely because nutrition recommendations take into account an individual’s circumstances, goals, age, interests, health state, etc., making it difficult to write in terms suitable for everyone. Living in alignment with nature and adopting healthy lifestyle habits however, tend to be applicable to everyone and yield universal health benefits. That said, today I want to address, in a general sense, a question I get ALL the time. What should I eat before a workout? The real answer is: it depends. Pre-workout nutrition requirements vary based upon type of workout, its intensity and duration, and the individual’s body size, capacity, gender and environmental conditions. However, I do have some general recommendations I want to offer up to you. My best advice is to experiment with different approaches to find what works best for your unique needs. And, of course, seek-out help from a qualified nutrition coach to help you dial it in. Pre-workout nutrition guidelines to consider …
Specifics: Eating 90-120 minutes before training? Choose whole foods. Pair carbohydrates from non- to mildly-starchy vegetables, fruits, and whole grains with ample protein and a small amount of healthy fats. Chew your food really well and keep your portions moderate for good digestion. Eating 30-45 minutes pre-workout? The goal of this small meal is to boost energy for the training itself as well as to prime the body for faster recovery after the workout. Choose simplified protein and carbohydrate foods low in fat and fiber to aid in digestion and absorption of glucose and amino acids and to minimize gastrointestinal distress. Try an easily digested snack made up of 3 parts carbohydrate to 1 part protein. For athletes training at moderate to high intensities experiment with .05 to 1 gram of carbohydrate/1 kg of bodyweight for every hour of exercise. The more work you do, the more you’ll need. Females tend to process carbohydrates slower than males and therefore may need less than the male counterparts. For reference, if you weigh 150 pounds (68 kg) aim to consume 34-68 grams of carbohydrates 30 minutes before a workout. Weigh less? Consume less. More fat adapted? Consume less. Sensitive to carbohydrates? Consume less. My personal favorites are Guru Broo Bone Broth, which is loaded with amino acids and super supportive to the gut. As well as, beet juice with a half of scoop of collagen protein. Again, experiment around these recommendations and ranges and look into hiring a nutrition coach to really dial things in. A note on food choices: The more refined, the faster it will empty from the stomach. When eating just before or during a workout opt for carbs that are high on the glycemic index (refined, low or no fiber) meaning they will quickly and significantly raise your blood sugar and also quickly empty from your stomach into your bloodstream. Examples include: maple syrup, raw honey, fruit or beet juice, and white rice. NOTE: for the most part, steer clear of these types of foods unless you are exercising! A note on hydration: Adequate fluid intake before, during, and after exercise is important for health and optimal performance. Drink electrolytes! Articles to check out:
Do you remember the last time you were alone with no one’s thoughts but your own? Solitude is anytime you are not being subjected to the thoughts of others, and we are in a solitude deficit. Boredom has been replaced by scrolling, and solitude has been replaced by incessant listening to audio books; podcasts; phone calls; TVs; and radios. It isn’t that these things are inherently bad, it’s that we are losing touch with how we are physiologically designed to function. Our ancestral brains are not adapted to the constant influx of words and information. Regaining moments of solitude doesn’t need to be a burden. We don’t need to wait to meditate, be alone in nature, or rent a cabin in the woods to achieve solitude. It only requires you to be alone with your own thoughts. Leave your phone home when you walk the dog. Drive without the radio on. Clean the house without listening to a podcast. Get outside for a run or ride without your earbuds! Carve out time everyday to be alone with only your own thoughts and see how decisions become clear, innovations come to light, and new space becomes available for when you do choose to let the influence of others in! What to read more on this topic and how to carve out your own moments of solitude? Book recommendation: Digital Minimalism, by Cal Newport #solitude #digitalminimalism #disconnecttoreconnect #wellnesswednesday #holistichealthcoach #wellnesscoach #integrativehealthcoach Getting quality sleep is critical to good health. A lot happens when you sleep: our muscles heal and grow, our cells and tissues heal and regenerate, our brain detoxifies, and our memory solidifies. Here are some tips to optimize your sleep time!
These tips can dramatically increase the likelihood you’ll get some quality Zs, supporting your long-term mental and physical health and performance. #lifestylebasedwellness #wellnesswednesday #sleephacks #healthcoach #holistichealthcoach #wellnesscoach #sleep #sleepbetter #performancerecovery Most of us spend the majority, if not all, of our time in environments contrived by humans. In an average day, many wake up in a house, get into the car, drive to work, spend the day inside an office, get back in the car, drive to the gym, then drive back home, sleep and repeat. Even those who commute on bike or walk tend to remain on pavement and in urban environments. Many people go days, months, and even years without getting out into the wild. Spending time in nature is scientifically shown to reduce blood pressure, lower cortisol levels, synch one’s circadian clocks, and improve sleep, mood, and mental health— all things critically important to combat modern-day chronic illnesses. But we don’t need science to tell us we are healthier and happier when we spend more time in nature. How do you feel even thinking about digging your toes deep into the cool sand at the beach, walking barefoot on the grass, letting your hand brush over the bark of a giant tree? It’s only in the last 100 years that humans have confined themselves more, and distanced themselves from a life spent largely outdoors. NOT coincidentally, in the last 100 years we’ve grown sicker, fatter, and more anxious and depressed than ever. When was the last time you got outside into a natural environment and just allowed yourself to take in the beauty around you? I am the best version of myself when I spend time outside in nature. I can think clearer and more creatively, and tend to challenge myself in ways I would never do if I wasn’t in the outdoors. Carve out time and get outside! Look at your lifestyle and find ways to spend more time outside, ideally in natural wild environments. You will be healthier and happier, and more HUMAN, guaranteed. #getoutside #optoutside #natureheals #nourishedbynature #re-wild #wildheartwellness #wellnesswednesday #healthcoach #holistichealthcoach #healthcoachingtips The quest for better health and fitness can lead us down a rabbit hole in search of information, a quick fix, or the latest fitness or diet trend to try. Having a ginormous amount of information at our fingertips is both a blessing and a curse. It’s hard not to get overwhelmed, and the slew of information can leave us uncertain about how or where to start. My advise? Start small. Start simple. Be consistent. Here are 16 habits that may seem insignificant, but each can lead to BIG progress when done consistently.
With the increasing temperatures, it is a great time to check in on your hydration situation. Water is essential for survival. Water:
Often when we feel rundown, mentally or physically sluggish, or have trouble recovering from long days or workouts we think we need food, but really, we may just need to rehydrate. On average, a person should aim to drink ½ of their body weight in ounces each day. So, next time you’re looking for that energy boost, drink up! But instead of reaching for Gatorade or coffee, go for a cleaner alternative that you make yourself! RECIPE: Dilute juice in filtered water (watermelon or prickly pear are excellent) in a one-to-one ratio + add 1 tsp of sea salt/liter. OR if you don’t need* the sugars, try: 1 liter of water, 1 tsp of sea salt, juice of 1 lemon REMEMBER: the source of water matters as well! Avoid water in plastic bottles, and unfiltered tap water. Instead get yourself a decent household filter (I like the @BerkeyFilters) and drink your water out of glass or stainless steel.! *If you’re doing any sort of prolonged exercise or bursts of higher-intensity work, the sugar provides fuel. It is not important for your hydration levels however. Tips to increase water intake:
Drink up! Love. I don’t love lightly or need multiple loves. I am loyal to and fulfilled by a few loves that have graced my life thus far. While some may argue it’s not right or even possible to love fully more than one at a time, I kindly disagree. I feel deep intimacy with my first true love, Capoeira. But in the past several years I’ve been pulled to divide my affection and give it to my other passions: holistic health and nutrition, CrossFit, and outdoor pursuits. Are they as developed as my relationship with Capoeira? No. But they all share space in my heart. Spreading my love around can be a tough path to forge. I have struggled with what diverging from a life focused on one love, one core dedication, means for my identity and my success and potential. My decision to pursue other passions freely has meant the need to reshape my identity and to demonstrate to others the value and potential in a life rich with multiple loves. I dedicate significant time to my profession and pursuit of Capoeira, AND now make time to learn and share another career path that necessitates new knowledge, developing other skills, and investing time. It’s not easy, but it can be done. In fact, I’m doing it. For me, the next step is to further integrate my passions on a professional level—Capoeira, movement, holistic health, and outdoor pursuits—and share my knowledge and experiences within my communities. What I do shapes my time, choices and interactions but does not define me. I am ME first. I continue to evolve my path as a Wellness Coach, Bone Broth Maven, Athlete, Capoeirista, and Outdoor Adventurer. The message in this rambling? Be your potential. Don’t limit yourself to the paths others have set before you. Set a new path in the direction you know is right. Define and design your destiny! Life is awesome. Love true, dream big, live well! There are so many benefits to eating locally grown food. Foods grown and harvested closer to home are better for your health, the planet, and your wallet! Our bodies evolved eating local and seasonal foods. Let’s face it, we didn’t have strawberries in winter until less than 100 years ago when large-scale agriculture and distribution came around. Being able to find whatever produce or food item you want, year round, is a modern reality. While it may seem luxurious, it’s typically worse for the planet and your health. WHY is buying local and seasonal fresh foods better?
Solutions?
One of my favorite things about being a Tucson CSA member is that you never know what you might get in your share. This week was rutabagas! Like turnips, the rutabaga is in the cabbage family. Sweeter and larger than a turnip they are a good sources of fiber, vitamin C, and provide a decent amount of carbohydrates (11 grams/cup raw). According to the Environmental Working Group (www.ewg.org), an amazing scientifically-backed advocacy organization worth checking out, the average American uses upwards of 15 personal care products — with a total of 126 different ingredients — multiple times a day! Sound like a lot? Think about it. We wash our hands, brush our teeth, shower and wash our hair and body, apply moisturizer, maybe put on makeup, sunscreen and/or lip balm. And, we repeat some of these rituals several times a day. I like to say “if you would not eat it, then don’t put it on your skin.” After all your skin is your largest organ and rapidly absorbs what you put on it directly into the bloodstream. Sadly, we can’t trust the cosmetics industry to protect us from toxic chemicals. The personal care industry uses over 10,000 chemical ingredients, some of which are linked to cancer, damage the reproductive system, or disrupt the endocrine system. Yet, the Food and Drug Administration (FDA), doesn’t conduct or require any safety testing of ingredients in personal care products. To put the lack of regulation in perspective, the European Union has banned more than 1,000 ingredients from use in cosmetics, while the US FDA has prohibited only 9. Chemical toxins can cause harm each time they are used and can bioaccumulate, meaning they get stored in tissue and build up over time. That’s why multiple small exposures may eventually lead to serious health issues. So, what can you do about it? 1. Memorize the “dirty dozen” list of primary ingredients used by several companies that are toxic. (See list below) 2. Read all ingredient labels carefully! 3. Permanently avoid any products that contain “the dirty dozen” toxic ingredients. 4. Purge your bathroom, kitchen, makeup case and get rid of anything that contains the ingredients listed below and replace them with toxin-free alternatives. You don’t need to break the bank; simple products like coconut oil can make incredible body lotions. You can easily find countless awesome natural alternatives in every health food market or online. 5. Be wary of marketing. The US government does not regulate the words “natural” or “organic.” To carry USDA Organic Seal of Approval, at least 95 percent of the ingredients must be organic. Only purchase Products containing the USDA approved seal! 6. Educate yourself. I guarantee once you understand HOW these chemicals can affect you, you will stop using them!
DIRTY DOZEN: 12 INGREDIENTS TO AVOID IN COSMETICS 1. BHA and BHT 2. Coal tar dyes 3. DEA 4. Dibutyl phthalate 5. Formaldehyde-releasing preservatives 6. Parabens 7. Parfum (a.k.a. fragrance) 8. PEG compounds 9. Petrolatum 10. Siloxanes 11. Sodium laureth sulfate 12. Triclosan Let knowledge drive action! Check out the Environmental Working Group’s comprehensive website to learn more scientifically grounded information that explains how various chemical ingredients affect us and ranks products by safety score to help consumers make informed choices. Photo: https://littlegreendot.com The abundance of spring flowers mixed with breezy days creates the perfect recipe for seasonal allergies. When pollens and molds get into our airways, the body’s immune system launches an attack that can lead to inflamed, itchy, watery, red eyes, nose and skin, not to mention fatigue! There’s a lot you can do to help your body naturally. Before reaching for that antihistamine, give these alternatives a try!
2. Avoid histamine-rich and histamine-releasing foods including:
3. Enjoy a teaspoon of raw, local honey. Raw local honey is full of the very pollen that your body is reacting to. This low-level exposure helps the body learn to recognize the pollens as safe and build your immunity, reducing the severity of reactions. 4. Drink turmeric tea or add turmeric to your cooking. Turmeric’s natural antihistamine and anti-inflammatory properties can reduce your symptoms. 5. Include bone broth in your diet. Bone broth is rich in nutrients like collagen, which work to heal and soothe an inflamed gut., and since upwards of 80% of our immune system lives in our gut, adding natural gut supporters into your wellness routine can help fend off allergies. 6. Choose organic! Reduce your exposure to pesticides and other chemicals and artificial additives. These non-food items burden your body and get in the way of its capacity to fend off allergens. My grandmother froze the carcasses of the meat she cooked. When she had a sufficient amount of bones she’d throw them all in a pot on the stove and let it simmer for days. She called it her barnyard broth. She’d use the liquid in her outrageously-good red sauce and as a base for her incredible soups. These memories from my grandmother’s kitchen are my earliest connection to the concept of bone broth, an ancient food staple used by traditional cultures for centuries. It transforms what might be considered food waste into a potent and powerful source of nutrients that many would pay a high price for if bottled into supplements. As much as I appreciate and am in awe of science-driven biohacking health trends, I am equally drawn to what our ancestors did to stay healthy. In fact, if you look at traditional practices you can find a remedy for just about everything that we are looking for with our modern-day quick-fix mindsets. Many of today’s health “trends” are rooted in ancestral practices—bone broth included. Why? Well, some of the notable and scientifically backed health benefits of bone broth include:
I’ve used bone broth as part of my personal wellness regimen for over two decades. I love to drink it warm first thing in the morning pre-workout. After fasting all night my system is eager to absorb its many nutrients. As a lifelong athlete, I highly recommend bone broth for other athletes. It’s the perfect pre-workout drink: nutrient rich and full of essential amino acids as well as electrolytes—things the body is looking for to fuel a workout. It’s also great mid- and post- workout and as a race- or competition-day beverage; it contains much of the same nutrients found in fancy sports drinks, without all the additives and sugar. Additionally, many athletes, especially endurance athletes, have diminished gut health. This is largely due to the fact that prolonged exercise diverts blood from the digestive system to the muscles. This can weaken the gut lining, making it susceptible to permeability and leaky gut, which in turn can trigger an inflammatory response, as well as result in reduced absorption of nutrients and compromised digestive capacity. Bone broth contains collagen, gelatin, and glutamine which all help repair and strengthen the gut lining. Collagen and gelatin help heal and seal the gut lining, while glutamine helps rebuild and maintain the structural lining of your digestive tract to prevent against future damage. So, whether you’re looking for an athletic fuel or recovery drink; a beauty superfood; an anti-inflammatory immune booster; a remedy for digestive disorders, achy joints and other ailments; or you just want a flavorful cooking staple—bone broth is the answer. If you’re in the Tucson area and want to get your hands on some high-quality, locally sourced bone broth, check out my company Guru Broo. Inspired by my grandmother and the ancient traditions, I use bones from local, pasture-raised animals and organic vegetables and herbs so you can drink up in good conscience and good health! https://www.gurubroo.com Conscientiously Created Bone Broth I teach a 28-day reset group nutrition class, and a question that comes up each time I teach it is “how can I eat real whole foods when I don’t have time to cook?” I’ve found myself responding in a bit of a knee-jerk way, trying to provide solutions to this modern-day issue by suggesting quick and easy foods and reminding them that it’s hard to find a more convenient food than an apple. But lately I’ve been pondering why food is expected to be convenient. What foods are fast, simple, cheap and packaged isn’t the question I want to address. I want to challenge my students and clients to rethink priorities and make food sourcing and cooking an important part of their routine. Instead of asking what’s convenient for them, I want them to ask what’s important to them. I recognize we all have busy lives full of many responsibilities: children, jobs, social engagements, workouts, etc.. Of course there will be times when it’s just not possible to clean and cut and cook every ingredient. But I would argue that we have moved too far away from truly valuing our food, where it comes from, who grew or harvested it, what resources were used so we can enjoy it, and how is it best prepared. Somehow in the past 50 years or so we’ve become completely disconnected from a primary source of nourishment, and have come to expect others to grow and harvest, prepare, and process all of our food! We need to shift our perspective and hurry up in doing so!! Americans are not getting healthier embracing the convenient food model, are they? Not to mention the impact the convenient food model has on our environment. If you value your and your family’s health, quality time with loved ones and the environment, a re-prioritization of your time to nutritiously feed yourself and your family can support all three of those values. To get started, give thought to what you will cook for the week and even try making a weekly meal plan that takes into account the week’s activities and obligations. Schedule a couple times a week to do your food shopping, and include farmer’s markets and other places where you can buy direct from farmers. (Bonus: Shopping locally and in small stores can create wonderfully fulfilling social connections.) Make the planning and preparation a family affair, where the kids find recipes they are interested in too. Hey, cookbooks are great picture books! Food preparation may be the most difficult for those with kids, and yet I’d argue that it’s this population for whom it’s most important. Through the convenient food model kids have suffered the most. Foods marketed for — and to — them are some of the most unhealthy, sugar- and preservative-laden, fake foods out there. WHY must a child eat fried chicken fingers instead of a quality piece of chicken? WHY do restaurants repeat the tragic mistake again and again of having a kid’s menu that only has pizza, fries and soda? WHY are we dumping sugar into a bowl for them to start the day? We can do better, giving them a longer and healthier life AND leaving the planet in better shape for their future by returning to our own kitchens and ditching the plastic-wrapped empty calories to get us through a harried day. Let’s live our values and prioritize sourcing, preparing and sharing healthy foods and time with those we love. Let’s re-awaken the tradition of caring about our foods’ quality and preparation. Again, instead of asking how to find convenient calories, rethink your priorities and make food sourcing and cooking an important part of your routine. You won’t be sorry. |