How to Make Beef Bone Broth!

I love my life!

If you’ve been reading my blog the past few months, you know that I’m a huge fan of the book Deep Nutrition: Why Your Genes Need Traditional Foods by Dr. Cate and Luke Shanahan.

I liked it so much that the Shanahans came all the way to San Diego to hang out and show me how to make Brown Beef Stock.

The stock is loaded with glycosaminoglycans, which are phenomenal for healing and building up collagen. If you have aches and pains, you gotta prepare this recipe!

I had Luke send over a list of the ingredients, as well as the instructions. Check them out below and watch the step-by-step video we put together.

Let us know how yours turns out!

Ingredients:

* grass fed soup bones and a joint bone (knee or other joint) w/ some meat on them (2-3 lbs)
* 2 12 oz. cans of tomato puree
* 1 small can tomato puree
* celery, 6 stalks
* onions, 2-3
* carrots, 5 medium-large
* fresh parsley
* bay leaves
* fresh thyme
* black peppercorns
* 2 or 3 cloves
* red wine, nothing labeled “cooking wine,” inexpensive but drinkable
* sea salt
* olive oil
* flour, 1 tbsp
* cold, filtered water, about 3 gal

Posted by UW Sean in kitchen

How To Make Chicken Stock!

I’ve always wanted to do this!

After reading so much about the health benefits of bone broth (a.k.a stock) from books like Deep Nutrition and Nourishing Traditions, I figured it was about time to make it myself.

But I didn’t want to just wing it.

So, I got called on the experts to help me put it all together. Luke and Dr. Cate Shanahan, co-authors of Deep Nutrition: Why Your Genes Need Traditional Foods, joined me yesterday via Skype to coach me through the process.

I know, you can barely see their faces in the video. My bad! The Ustream link below has a better angle.

If you’re following along from home, here’s what you’ll need:

The Main Ingredients
* 2 chicken carcasses – I had Allyson the Assistant pick up a couple of organic rotisserie chickens from Whole Foods
* clean water – of course!
* some cheap white wine – we got the cheapest
* a big ass pot

The Veggies
* 4-5 medium carrots – peel ’em and cut ’em into 3-4 pieces each
* 3 stalks of celery – also cut into 3-4 pieces
* 2 onions – chop ’em (careful, they’ll make you cry)

The Spices
* thyme
* bay leaves
* pepper corns
* parsley
* seal salt

It’s was simpler than I thought it would be. Here’s how it goes down.

Posted by UW Sean in wellness

When Vegans Attack!

Part of me thinks I should just leave this one alone.

But how can I resist?

Yesterday, I woke up to find a Facebook update from low-carb blogger Jimmy Moore regarding a YouTube video posted by a fruitarian “health guru” to remain nameless.

The objective of this 20-minute video, which based on my experience likely took 5-6 hours to put together, was to put as many low-carb/Paleo bloggers, researchers, and writers on blast (that’s slang for calling someone out in front of a group of people) for their appearances and inconsistencies. In other words, it was a 20-minute shit-talking session bordering on immaturity and self-righteousness. Pardon my French.

Those featured included Gary Taubes, Dr. Loren Cordain, Mark Sisson, Lierre Keith, Sally Fallon, Dr. Malcolm Kendrick, yours truly, and a handful of others.

Now, I’ll be honest. The man brought up some very good points, things that even cross my mind every now and then. For instance, I too wonder why so many low-carb leaders and advocates don’t quite appear the part. If fat storage is all about controlling blood sugar and insulin, then what’s up with the double chin and spare tire around your waist?

Posted by UW Sean in podcast, wellness

The Famine Never Comes! T.S. Wiley Show Wrap-Up!

OMG!

Last night’s UW Radio show with T.S. Wiley, author of Lights Out, was definitely a classic.

We had way more live listeners than any other recent show. The switchboard was lit up like a Paul Chek show! Thank you for calling in with questions. We’ll definitely have to have her back on soon for an “Ask T.S.” show.

CLICK HERE to listen to the show or DOWNLOAD IT on iTunes.

I feel like we only got to cover the basics. The second half of her book shows us how our poor sleep habits cause heart disease, cancer, and hypertension. For example, the hormones melatonin and prolactin (we make them when we sleep) are powerful antioxidants and immune modulators that protect us from cancer and oxidative stress. Also, when prolactin spills over into daytime, we become autoimmune (and fat). According to gluten expert Dr. Thomas O’Bryan, autoimmunity will be the number one cause of morbidity and mortality by this time next year. I wonder how much of that has to do with us staying up past our bedtimes.

We look high and low for solutions to our health and fitness challenges. Most of the time, we come up empty. For many of us, the solution may be under the covers in a pitch black room when the sun goes down.

Try it and see what happens.

Posted by UW Sean in podcast, wellness

Lights Out! Is Lack of Sleep Making You Fat?

When it comes to health and wellness, most of us are suffering from a bad case of tunnel vision. I like to call it “being stuck in The Box”.

The Box is fairly limited in contents, usually consisting of two things: diet and exercise. They’re all we seem to talk, argue, and debate about.

What’s the best diet?

Which burns more fat: long distance cardio or interval training?

Yadda. Yadda. Yadda.

It never ends. And worst of all, a lot of the answers we get seldom seem to work. Is there something we’re missing?

Last month, Gary Taubes, author of Why We Get Fat, was on UW Radio. He and I discussed the first law of thermodynamics, otherwise known as the law of conservation. This is the law that the calorie-counters cling to. It states that energy cannot be created or destroyed but can only change from one form to another. In other words, if you eat more calories than you burn, you store (conserve) those excess calories (energy) as fat. Do the opposite and you burn fat.

I can hear the calorie-counters letting out an “amen” right now. The first law of thermodynamics is indisputable! And I agree. The law is in fact true. However, as Gary pointed out, at no point does it address WHY we overconsume those calories.

Now let’s take a step outside of our pretty little Boxes.