Chicken Bone Broth Soup

Chick Broth Soup is amazing food for gut health and immune system booster!

  • Bone Broth helps your joins. Why? Because the health of your joints depends on healthy your collagen is.  And collagen is made up of glycosaminoglycans. What is that? heard of  glucosamine? Yep!
  • Bone Broth helps your hair and skin look sexy. Why? Again because of collagen and as I'm sure you are aware of,  as you age collagen declines.
  • Bone Broth heals your gut!  Why?  Gelatin which is heavy in bone broth and helps the gut heal from leaky gut syndrome and auto immune disorders.  And there was a time when gelatin was one of the most studied nutrients because of it's healing qualities.  Because of modern stress and lifestyle factors, the gut lining which is the thickness of you eyelids becomes too permeable and allows undigested foods paritcles slip through the gut linking and into the blood stream which causes the immune system to freak out and star attacking the foods you eat.   WHALA ! Food sensitivities and allergies !
  • Bone Broth Eliminate Toxins. Why? The liver is your main organ for detoxification and it uses glycine to detoxify. Guess what has a lot of glycine? yep, you guess it. Bone Broth!

Step 1

Buy a or organic whole chicken - Must be organic and free range! Smother it full of grass fed butter, inside and outside the cavity. Season literally with kosher salt and black pepper. Don't be afraid of the salt. And don't throw away the neck and liver. Which is why you want a organic chicken.

Tie the legs. If you don't know how, there are plenty of youtube videos to show you how to do this. If you skip this step, it's ok but do as it will make your meat more juicy.

Organic chicken seasoned with grass fedd butter
Organic chicken seasoned with grass fedd butter

Step 2

Place in oven at 425 for about 1.5 hours.  Once done, take out and let it cook for about 15 to 20 minutes so you can handle the bird.

Then strip all the meat off the bones and place it in a bowl to eat with your soup and to have for left overs.

Home Made Roasted Chicken
Home Made Roasted Chicken

Step 3

Place all the bones, and I mean all the bones, heart, liver, skin - Everything from the chicken in a crock pot with water and 2 TBS of a apple cider vinegar to help break down all the bones. You don't need to season it as the chicken should have plenty of seasoning.

If you don't have a crock pot, a regard pot will be fine.  And cook for 8 to 10 hours so you can get all of the amino acids and minerals out of the bones.

Strain all the liquid through a sifter and you should have a broth that looks like this. I like cooking mine for a long time so that it really breaks down all the good stuff.  Some say

Chicken Broth Soup
Chicken Broth Soup

Step 4

Optionall. I cut fresh red onions, cilantro, avocado and add fresh squeezed lime to my soup, but remember the broth can be eaten by itself.  You can even have it for breakfast as this what most Eastern culture do.

Chicken Broth Soup Veggies
Chicken Broth Soup Veggies

 Step 5

And tabasco!

Organic Home Made Chicken Broth Soup
Organic Home Made Chicken Broth Soup

Cauliflower Mash

Recipe for Cauliflower Mash
Recipe for Cauliflower Mash

Cauliflower Mash is my favorite healthy swap for mash potatoes.  This recipe is will blow you mind on how good and similar it taste to real mash potatoes. If you are trying to lose weight and or are on a Paleo plan, this is a recipe to have with chicken or my favorite, steak!

Cauliflower Mash Ingredients

  • 1lb of cauliflower florets - I basically boil a whole head of cauliflower
  • 1 full teaspoon of salt
  • 1 tables spoon of grass fed butter
  • Almond or coconut milk to give you the thickness you want.

Preparation Instructions 

  • In a medium saucepan cook cauliflower and the 1 tsp salt, in enough boiling water to cover for 20 to 25 minutes or until tender; drain.
  • Mash in an electric mixer at low speed or cauliflower in a blender or vita mix. It should be super tender
  • Add the 1 tbsp grass fed butter. Season to taste with additional salt and black pepper.
  • Gradually beat in enough almond or coconut milk to make mixture light and fluffy to your liking.


  • Don't add to much almond or coconut milk at first so that you can control the consistency of it.
  • And don't be afraid of the butter.

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Get a buzz from Coconut Oil

Coconut Oil
Coconut Oil

Coconut oil is 60 % to 85% medium-chain triglycerides (higher in virgin coconut oil). The shorter the chain the faster it can be used as energy and no need to be digested by the body.

There are two types of coconut oil: Virgin l or Expeller-pressed.

  1. Virgin coconut oil still retains the taste of coconut, which does not make it suitable to cook everything.
  2. Expeller pressed is flavorless, and it can be used for cooking practically anything.

Regardless of the form, they are both antiviral, anti-bacterial, anti-fungal, and anti-protozoal.

How to use it:

  • Add it to your coffee in the morning (without sugar or milk) and notice the dramatic increase in mental concentration and energy from it.
  • Consume 3 TBS a day by adding it to your cooking and notice the increase in your resistance to colds and the flu.
  • Workout out with a two hour empty stomach and then ingest a TBS of either organic unsweetened coconut shavings or a TBS of either virgin or expelled coconut oil in your black coffee for increase performance and fat burning effect. Try it!
  • How I use it: I make a pot of organic black coffee and add a TBS of organic coconut oil to the coffee once brewed. I have it in the morning or in the afternoon when I need energy and don't want add the calories. If you are moving your body, you won't store the energy as fat because of it being a medium chain fat.

Watch How Much Sugar We Eat

Exciting, Fall is here!  Fall is without a doubt my favorite season of the year. Great food, gatherings, playoff baseball and of course tons and tons of football.  But now that the holiday season is about to begin, we want to be sure that we watch how much sugar we eat daily. Real weight loss only happens when we reduce the amounts of sugars we eat. Now when I say sugars, I don't mean to eliminate all of your carbohydrates. You need carbohydrates but the ones that have fiber, ike sweet potatoes, brown rice, veggies, oats and certain fruits - apples are great to snack on all day. McIntosh are my favorite!

Sugars that we want to eliminate or cut back on are sweets, candies, white starches, dairy - yes dairy and all the other hidden sugars that are in foods that you would never think to see.

Foods products that say multi-grain on them or chips and crackers that mentioned "high in fiber", still have sugar.  It does not mean you can't eat them?  But what it does mean is that if you are eating a lot of protein bars, high fiber crackers and treating yours self to sweets, then you are eating a lot of sugar.  Cut bad sugars out, and you lose weight.

Sugars that are hidden in your foods:

  • Dextrose
  • Fructose
  • Diastic malt
  • Ethyl maltol
  • Diatase
  • Maltodextrin
  • Lactose
  • Glycerol
  • Muscovado
  • High fructose corn syrup
  • Cane sugar

Recently, I had a few of my clients go on a very low sugar diet but with unlimited amount of quality carbohydrates and we were able to create amazing results.

  • David - 15lbs,
  • Justin S - 11lbs,
  • Amanda B - 5lb,
  • Josh S - 20lbs

And as Josh says it:    "Within 6 months I achieved my weight goal of 190 lbs from 220 lbs however more importantly I had the energy to get back doing the things I had loved doing"

This is how I do it.

  • Breakfast: Two eggs with 10 to 12 nuts, sometimes I will through a 1/4 of avocado in.
  • Snack: Apple
  • Lunch - A protein with a salad or a multi- grain sandwich with a piece of fruit.  I usually have a banana. And we know why we want a banana right post workout right?  Click here if you forgot.
  • Snack: Apple and cashews - 10 to 15 or an apple with almond or cashew butter
  • Dinner:   Steak or fish, salad with olive oil based type salad dressing and brown rice or sweet potatoe.
  • Post dinner snack if I am still hungry - apple or a Greek yogurt.

 Is Sugar Toxic?

Click here for my surprise recipe!    "Train hard and eat clean!"

Healthy Gluten Free Muffin cups!

Healthy Gluten Free Muffin cups!  


• 2 TBSP of coconut oil

• 1/2 cup unsweetened almond milk

• 1/2 cup gluten free flour or Almond flour

• 4 eggs

• 1/2 tsp of salt



1. Preheat oven to 400º

2. Divide oil between 12 muffin cups and no liners and place tin the oven to melt the butter.

3. Add milk, flour, and salt in a blender or food processor. Blend well.

4. Add eggs one at a time, blending after each addition.

5. Remove muffin tin out of the oven and pour batter in to the cups till 3/4 full.

6. Bake until puffed and golden brown, 5-6 minutes.

Add lemon and fresh cut strawberries over the top!