English: Chef Pepín Slow Cooker

CROCKPOTS have to make my top 5 list for tools to make healthy living easier and more practical.


Is there anything these things can’t do?  Besides tasting amazing, what are some of the benefits of having one of these things lurking around your kitchen?


1. GOOD FOOD COMBINING and GOOD DIGESTION:  Cooking low and slow for hours creates an even “mixture” with whatever you decide to put in it.  Food is best eaten in simple combinations.  Often it is best to eat one food at a time, by itself.  However, cooking with a crockpot allows the food to “work out their differences” inside the pot.  Carrots, peas, chicken, onions, and garlic TRANSMUTES into “crockpot chicken and vegetables.”  This translates into better digestion.  Also, cooking things at a low temperature for hours is almost always better than quick-heat methods.  Cooking things (especially proteins) at very low heat is the best way to go.  This way, everything softens up for your digestion to go to work.  Ever have a burnt grilled chicken breast?  Not very appetizing to me.


2.  PRACTICAL:  These things are probably the most practical tool to have around the house.  Cooking and cleaning require little work.  There is no guesswork on timing.  They are super easy.  Instructions?  Chop up whatever vegetables sound good to you and your family.  Optionally throw in a piece of meat.  Set the timer.  DONE.  If you are fifteen minutes late from work or class?  Doesn’t usually matter.  Also, this is the perfect way to cook for large families without messing up the entire kitchen.  If you are single or in a small family, leftovers usually abound.  This is a great way to plan two days worth of food in a one time cook/clean job.


3. SAVES MONEY:  How many of us throw out old vegetables?  How about those rough cuts of meat we screw up?  This is a great way to start saving all that stuff.  Got some veggies that are starting to go bad?  Throw them in the crockpot.  Some cheaper cuts of meat are usually tough and chewy.  We can soften them up with the crockpot.  People have been doing this for thousands of years.  This is especially true of rough red meats and/or game meat.


There you have it folks.  I would recommend getting a LARGE crockpot.  It is better to have more room than you need to cook.  Sometimes we use ours to make giant meals with plenty of leftovers.  Other times, it can be used for simple vegetable dishes.  It depends what we are in the mood for.  Don’t be afraid to leave it on your counter.  It is easy to get hooked on the “crockpot meal.”


Happy Hunting =)







Metabolic Typing

Mixed salad leaves with candied bacon, crouton...

What is “Metabolic Typing”?

Honestly, this is just a fancy way of categorizing the way we eat.  Ever wonder why there seems to be so many different diets out there that people SWEAR by.  There are vegans.  There are paleo people.  There are starch eaters.  There are low-carbers.  They all think that their way is best.  Are they all right?  Are they all wrong?  What is going on here?  Enter Metabolic Typing.

METABOLIC TYPING:  In my own words, metabolic typing is a dietary theory that leaves room for differences in genetics, ancestry, climate, age, and location.  We come from different areas of the planet.  Our ancestors ate different things.  Humans have traveled the world and filled the globe.  We are all human, yes?  Yes, but we all come from different places.  We are in different phases of life and do different activities.  Trying to fit EVERYBODY into the same box just seems a little arrogant and crazy right?  Ultimately, there are infinite numbers of metabolic types because we are ALL different and unique.  For the sake of sanity, most people break down the types into three main categories.  Let’s take a quick peak and give a few tips on how to succeed as each one.  Keep in mind that your metabolic type can and often does change with the seasons, age, activity levels, and so forth.  Listening to your body and eating real food is always a good guide.

PROTEIN TYPE:  This is the realm of the “modern paleo” diet trend.  Lot’s of meat and fat.  Regardless of what vegetarians or “vegans” tell you, some of our genes require meat and fat to do well.  How much?  It depends on the person.  Protein types are usually people who feel best having some sort of animal protein a few times a day.  They usually crave dark meat, rich meats, eggs, butter, fat, full fat cheese, etc.  Nuts are often sought after as a snack.  This person is usually inclined towards strength-training and doesn’t do quite as well with cardio exercise.  They need a bit more sleep than most to feel good.  What gets this type into trouble?  Overeating.  Especially on crappy food.  These include all pasteurized dairy products, grilled or heavy cooked protein foods, fried eggs, too much bacon or preserved meats, roasted nuts, etc.  How to balance this type?  Focus on QUALITY over QUANTITY first.  Get yourself good quality, grass-fed meats, fish, fats, and eggs.  If you kilter towards animal foods, go with raw cod liver oil, raw butter, raw or lightly cooked eggs, rare fish and other meats, bone marrow, etc.  If you kilter towards plant foods (most don’t), go for the avocados, olives, coconuts, raw nuts, etc.  Another pitfall for this type is eating too many carbs or sugar.  They will usually crash if eating a lot of sugar by itself.  An example would be drinking a LARGE glass of orange juice first thing in the morning without anything else in your stomach.  People naturally slide more towards the protein type on the scale in the winter months.

MIXED TYPE:  Ah, the mixed type.  These are the “middle-of-the-road” people.  They are usually the least picky of eaters.  They can get by on pretty much everything as long as it is fresh, real food.  Cravings will shift often.  Sometimes we want some juicy rare lamb.  Sometimes we want a big bowl of vegetables or some fresh juice.  Maybe I didn’t want any fat for lunch, but boy does it sound good at dinnertime.  Mixed types are exactly how we sound.  Everything in moderation right?  The best foods for you?  Fresh fruits and vegetables as they feel right.  Some fresh juice in the morning maybe.  Moderate amounts of animal foods.  You may find a super heavy breakfast will weigh you down.  For example, a mixed type usually will do better with a lighter breakfast, as opposed to a big plate of eggs and sausage links.  The mix between preferences for animal and plant foods usually is mixed as well.  Sometimes animal fat does the trick.  Sometimes plant fat hits the spot.  Keep a wide variety of foods around and choose what feels best at the time.  This type usually likes some bodyweight exercise as well as cardio.  Problems?  It is easy to go off-balance.  Sometimes we eat too much protein and fat and get bogged down.  Sometimes we eat like the carb type and get jittery or anxious.  This all has to do with learning your own bodies preferences.  As usual, things change with the seasons and activity levels.

CARB TYPE:  The carb type eh?  This is usually where vegetarians lie on the scale.  Personally, I believe that most people need SOME high-quality animal products to be healthy long-term.  There are few people who do well in a cold climate on a carb diet.  My guess?  Most CARBS and heavy sugar fruits grow in tropical climates.  Some of us evolved in those regions.  Others evolved in colder regions.  So what are the characteristics of the carb-type?  A little hyper.  Quick to move.  Quick to think.  Usually favors cardio exercise.  These people often get cold easily in the winter, but LOVE the summer months.  Sometimes they are mixed types in disguise.  (If I eat a ton of sugar I will be very FAST for a while also.)  The difference?  This type of thing sustains the carb-type during the day.  What are the best foods for carb types?  Primarily fruits and vegetables.  Relatively little meat and fat here.  These types usually prefer plant sources for the bulk of their protein and fat.  Maybe a few eggs or some white fish or chicken here and there.  An example of a BAD meal for the carb-type would be a giant breakfast with a lot of rich meat, butter, bacon, or fatty fish.  Being a carb-type is NOT an excuse to go eat a bunch of “junk-food.”  Just as the protein type has to be wary of bad fats and overcooked proteins, the carb-type needs to watch it with the processed starches and sugars.  Things like potato and corn chips.  Granola.  Cereals.  Sweets.  “Healthy junk.”  Gluten, processed foods, and sugar are best avoided by everyone.

So those are the types guys and girls.  As a general guideline, you will slide more towards a protein type in the winter and when you are doing strength training, or are under stress.  You will usually slide towards the carb type in the summer months, doing a lot of mental-activity, and doing more cardio exercise.  Don’t “LOCK” yourself into any one category.  We change just as the seasons change.  Let your body be your guide.  Metabolic typing can be a good system to help you figure out where you are on the scale and adjust accordingly.  Happy hunting =)



English: Do you see? Pictures of my food? This...



What is the fuss about?  Cholesterol has been a big topic for quite a while now.  Don’t eat your eggs.  Don’t eat your meat.  You don’t want to raise your cholesterol right?  Let’s get those numbers down a bit.  Then you have the “paleo” people who tell you to eat massive amounts of meat and eggs without worrying about it.  Now I am no scientist, but I do know a little bit.  Is “cholesterol” the bad guy here?  Many animals in the wild eat loads of cholesterol all the time.  Meat, eggs, fish, etc.  Some animals don’t.  Looking throughout history, all cultures have traditionally consumed some animals products; usually rich in cholesterol.  In fact, the foods that were highest in cholesterol were usually regarded as “power-foods” or “delicacies.”  These were foods we were lucky to have.  Are fruits and vegetables great?  Of course they are.  But cholesterol is also great for our brain, nervous systems, and healing.  WHY ALL THE MIX UP?  Personally, I believe that consuming HIGH-QUALITY, properly prepared animal products is essential in almost everyone’s diet.  I believe that the misconception comes when we tamper with what nature has given us and turn it into something foreign to our bodies.  Let’s take a look at some common foods and why there is so much banter between these so-called “opposing” sides.


TRADITIONAL CHOLESTEROL: Rare or lightly cooked LIVER from pretty much any grass-fed animal.  These may include chickens, lamb, beef, duck, etc.  Raw or lightly cooked eggs (especially yolks).  Bone marrow.  Raw grass-fed butter and other dairy products if tolerated.  Lightly cooked, baked, stewed, meats.  Fatty fish contains a bit as well.  Things like sardines, salmon, etc.  Shellfish such as oysters and clams have a bit too.  People have been eating this stuff healthfully for generations.  They just prepared and ate them properly.


MODERN CHOLESTEROL:  ALL pasteurized dairy products.  Fried eggs.  Fried steaks.  Pretty much anything “fried,” especially in vegetable oils.  Pre-made sausages. most lunchmeat, etc.  Breaded meats would also fall into this category.


Can you see where the confusion comes from?  Cutting out “modern” cholesterol-rich foods doesn’t really have to do so much with the cholesterol as with the unhealthy way these “foods” are prepared.  The body creates cholesterol inside itself.  The body is smart enough to balance its own levels of cholesterol.  Honestly, when you eat the good stuff, you may find that you stop craving the bad so much.  A little bit of high-quality animal food goes a long way.  There are too many people out there that get scared off of ANIMAL FOOD for fear of raised cholesterol, clogging of arteries, clogging of organs, indigestion, etc.  This is just not needed.  Trust your body.  Trust nature.  This stuff gets screwed up because humans have modified and tricked our taste buds.  Eat real food and trust your own instincts.  A gorilla doesn’t need to be told to eat leaves and insects all day.  A lion doesn’t need to listen to a doctor tell him he can’t eat any more red meat.  We all evolved a little differently.  Humans are no different.  We have evolved to eat a wide variety of plants and animals.  This is apparent when viewing humans around the world.  Let’s stop trying to fit everyone into one “mold.”  Some people do best with high amounts of fruits and veggies and relatively little animal products.  Some do better on diets higher in meat and fat.  A lot of this depends on your ancestry, location, vocation, time of year, activity levels, etc.  Trust your bodies and let’s stop hating on CHOLESTEROL =)





The Cleansing (novel)


Weed and feed guys.  Building and cleansing.  These are both cycles that our bodies go through.  We go through them on a daily basis.  We go through them on a weekly basis.  We go through them on a yearly or seasonal basis.  In nature these cycles tend to happen automatically.  In our modern lives; not so much.  A lot of us get sucked into the idea that one is better than the other or that we should only focus on one at a time.  Typical examples of these are bodyBUILDERS and veganCLEANSERS.  One side favors the building up of the body.  Usually this is done with high amounts of proteins, fats, and heavy carbohydrates.  The other favors cleansing out the gunk that most of us accumulate over the years.  This is usually done by focusing on fresh fruits and veggies primarily with little fat, protein, or animal products.  Who is right?  Can they both be right?  I always like to look to history and anthropology to discover the answers.

Now I understand why vegan-types think the way they do.  Bottom line?  We eat and have eaten WAY too much garbage and junk that gunks up our bodies in the past few decades.  People have grown up eating cereals, pasteurized cheeses, fried eggs and butter, grilled meats, bread, pastas, etc.  The list doesn’t really end.  So do we need to cleanse?  Most definitely.  All of us can use some internal housekeeping every now and then.  Our livers, kidneys, colons, and skin get overloaded with toxins.  What are the best foods to eat for cleansing?  Light things.  Fresh fruits, veggies, a little raw fat maybe.  Focusing on fresh air, clean water, and sunlight are great as well.  But is that the whole story?  Historically, there have been hardly ANY vegan societies.  They all consumed animal products as well.  Enter the building side of things.

The wise cultures throughout history understood that animal products had important qualities that vegetables and fruits did not.  Things like bone marrow, fatty fish, organ meats, raw dairy, eggs, and other animal proteins.  This is not to say that they always consumed massive amounts of these foods.  So what is really going on here?  I am really beginning to see a difference which I am coining “An egg is not an egg.”  “A chicken is not a chicken.”  What do I mean by that?  Most of the high-quality animal products people used in the past were NOT consumed how most of us do today.  Let’s look at a list of some “junk-foods” compared to some clean ones.

JUNK:  Pizzas, pasteurized dairy, cheese, and butter, burgers and fries, fried eggs and bacon, high-heated steaks, chicken, and fish, fried chicken wings, etc.

CLEAN:  Raw or lightly cooked eggs with runny yolks, raw dairy (if tolerated), bone marrow, cod liver oil, sardines, salmon, and other fatty fish, crock-pot or slow roasted meats, raw or lightly cooked organ meats and other fats.

The verdict?  Animal products are not the enemy.  Live with the seasons guys.  More fresh fruits and veggies during spring/summer for cleansing and more building foods in the fall and winter for building.  Don’t be afraid to eat intuitively either.  We have different genetics.  We need different things at different times.  Focus on air and water quality first.  Then listen to your body and follow along =)




The current product box.

Constipation.  The topic that seems to plague many American’s but nobody wants to talk about.  I wouldn’t want to talk about it either.  But the statistics don’t lie.  We use up a hefty portion of our paychecks every year on laxatives, herbal teas, and other “remedies” to help move things along.  What is going on here?  Our systems don’t really like to be irritated by these things all the time.  Admittedly, going to the bathroom is of utmost importance.  So what do we do about this problem?  Most people deal with this at one point or another during life.  It is probably one of the first things to address when dealing with health challenges.  If you can’t get stuff out; you have a PROBLEM!  You should be using the bathroom regularly.  Wild animals don’t have any problem accomplishing this feat, so why do we?  First we will look at some common CAUSES for these problems and them some short and long-term solutions to the issue.

CAUSES:  Poor diet and emotional stress are the two biggest factors here.  We simply don’t eat anywhere near what we were designed to eat most of the time.  Packaged foods.  Pasteurized cheeses. Bread.  Sugar.  Improperly prepared grains.  These are not things our systems are designed to take in.  Couple this with emotional issues.  We need to be somewhat relaxed to digest our food effectively.  This cannot be accomplished watching stimulating television, arguing with people we love, or driving in rush hour traffic.  When we are stressed, we are in protection mode.  Protection mode is the opposite of growth mode.  Growth, healing, digestion, repair, etc.  Years of dietary and emotional abuse to the system leads it to become very sluggish.  It needs a tune up.  Let’s look at a few ways to do this.

LONG-TERM SOLUTIONS:  I am putting this before short-term solutions because I think it is far more important.  There is always room for an emergency “toolkit” or for situations that we screwed up on our diet, etc.  Long-term problem resolution is the goal here.  So what to do?  Most of us have somewhat screwed up digestive/elimination systems from years of eating junk food and stressing out.  Our other organs of elimination are often gunked up as well.  One thing I have learned is that bad food stresses out ALL the organ systems.  The liver is one of the most important here.  The liver helps digest fat.  GOOD FAT!  If we ate good fat all of the time then this problem would not be so prevalent.  With bad fats our livers get clogged up over time.  We then can’t produce very much bile in our intestines.  Bile helps us digest fat and moves our bowels.  It’s a vicious cycle.  What are the bad fats to avoid?  Pasteurized dairy products, anything fried, high-heated vegetable oils, high-heated meats/eggs, roasted nuts, etc.  What about the good guys?  Fat is not to be demonized either.  Humans have consumed healthy fats for a very long time.  In fact, fat can be very essential to your health.  Fats to CONSUME from the vegetable kingdom would include raw olives/olive oil, avocados, raw coconut/olive oil, maybe a little unheated sesame oil, and raw soaked nuts/seeds.  I would use caution with the nuts as they can cause some people digestive distress.  Fats to CONSUME from the animal kingdom would include raw or lightly cooked egg yolks, raw butter, bone marrow, certain organ meats, organic meat that is lightly cooked, etc.  You have to be careful with fat.  In general, the more lightly cooked or unheated it is; the better it will process in your body.  Stopping the process of taxing our livers is a KEY to fixing constipation.  Kidneys are similar.  They help with protein.  Again; focus on lightly cooked, easily digestible proteins here.  Especially avoid any fried, heavy meats.  Things like really well-done steak, fried chicken-wings, etc.  Round out the rest of your diet with fresh fruits and vegetables primarily.  Grains/beans are somewhat harder to digest.  You may find it easier to heal without them initially.  I would eat some fiber, but go easy with it.  Munching on raw salad and carrots all day will probably not fix your problem.  Add in probiotic fermented foods to help digestion as well.  As far as emotional stress goes; there are really three main things to do.  AVOID IT, REFRAME IT, OR SOLVE IT.  If watching the news or driving in traffic stresses you out; don’t do it after eating if possible.  You may also choose to fix conflicts in relationships instead of letting them fester.  Take time to realize when you are stressed and solve the problems.

CLEANSING: This probably going to be required if you have been eating junk-food for a good portion of your life.  Things like liver, colon, and kidney cleansing.  Eating a healthy diet is a great start.  Sometimes our organs want a little more help.  But even the best cleansing will not help much without changing the diet and lifestyle.  Gentle cleansing is usually best as a long-term solution.  There are a great many herbs that slowly get the organs filtering and de-congested again.

SHORT-TERM:  All of us slip up from time to time.  Most people probably know short-term “solutions.”  I would advise against using harsh chemicals and drugs to accomplish this.  Herbs are great here.  Senna leaf tea will work well for most people.  Enemas or coffee enemas can help get things moving as well.  Generally speaking, I would avoid digestive enzymes on a regular basis.  In cases such as holidays, birthdays, or other events when you are eating and living in a “different” manner, it may be wise to take a few of these.  There are certain enzymes that help digest gluten/dairy so they aren’t as much of a burden on the system.  There are really endless short-term remedies out there.  Just don’t become dependent on them if you can avoid it.

These are the basics.  Ultimately, long-term diet and lifestyle modification is your best bet here.  Cleansing is a short-cut back to health.  Short-term solutions are great for emergencies but should not be relied upon on a regular basis.  Hope this got your brains moving guys =)




English: I smoke it first for about 7 minutes ...

Raw meat what?

Ok.  This gets a little graphic.  But is it really that graphic?  I am not here to advocate eating raw meat or try to persuade anybody of its pitfalls or benefits.  I would just like to bring up a few important things.

1.  All other carnivores eat their meat in a raw state.  This includes wild animals like lions and other cats, wolves, bears, birds of prey, and other carnivorous species.  They eat it fresh.  Many other species eat eggs as well.  Most likely in the raw form.  Now we are not carnivores.  We are omnivores.  I know some people will argue either way.  Vegans say we are ALL vegetable eaters.  Some people think we are ALL meat eaters.  Look at the history books guys.  We are omnivores.

2.  More and more studies are going to come out showing the dangers of high-heated and fried meats.  Personally, I think it is the fat mainly that is the problem.  Fried fat is just not made for the human organism.  Things like roasted nuts, pasteurized butters and cheeses, lunch meats, high-heated fried vegetable oils, etc.  

3.  For the pro-cooking side I would like to acknowledge that people in most cultures around the world cook some of their animal products.  I think the important thing to state here is HOW they achieve this.  Most cultures use ancient methods that lightly cook and soften otherwise tough meats usually without using direct heat.  Techniques like smoking, baking, clay pots, steaming, etc.  The meat is also not overcooked.  

What about the problems?  Well there is probably a reason that we don’t eat raw or rare meat too often in America.  Most of the animals people buy in supermarkets are sick and laced with God knows what.  Do you want to touch that raw?  I certainly don’t.  But what about some wild-caught salmon sashimi?  A raw egg in a smoothie?  Maybe some soft and tender rare lamb chops?  These are healthy foods for most people.  I believe that the more we figure out about health, the more we will come to accept these things as nourishing foods.  People in generations past did.  We will too one day. =)  I would love to hear opinions thoughts on the subject..



Ingredients for making a fermented salsa. Cloc...

Ok, so we all know about medications, drugs, pills, etc.  You know, the NORMAL stuff?  What about what used to be normal?  The home remedies.  The folk medicine.  The things you could do for your family and friends from home without having to rely on other people dramatically overcharging for things.  This goes for some “natural” health companies as well.  It is a hard-line to draw.  But let’s keep it simple today.  What are some easy remedies from home we can use?  Let’s start with the basics.

FOOD:  Food and lifestyle truly are your best medicines.  This is mostly focused on food today, but you know all the rest.  Lots of sleep, mild exercise, clean air, clean water, sunshine, healthy emotions, etc.  Focus on a clean diet.  We get most of the vitamins and minerals we need from our food.  There are a few simple factors that determine what we get out of the food we eat.  Digestibility?  We must be able to digest our food if we are going to benefit from it and eliminate it properly.  Eating for digestibility includes fruits, cooked vegetables, juiced vegetables, raw fats, soups, lightly cooked seafood, eggs, and proteins, etc.  QUALITY over QUANTITY.  

GARLIC:  Garlic is a heavy hitter.  It is one of the cheapest, best things for battling with parasites, yeast, infections, etc.  I believe it cleans the blood and strengthens the heart.  Cooked or raw?  Raw garlic is obviously more potent with its “anti-bug” properties but it can be a little rough on the stomach if eaten alone.  Garlic also helps detox pathways and protects your body WHILE detoxing.

FERMENTED FOOD:  Probiotics.  These are so easy to make.  I know there are all these “probiotic” supplements, powders, yogurt, etc out there but these are unnecessary in my opinion.  Traditional cultures have been eating fermented foods for thousands of years.  Even meats.  Now I am not recommending eating raw cultured meat to anybody.  But the old standbys such as sauerkraut, fermented salsa, pickled turnips, beets, or garlic.  Raw kefir is another option if dairy sits well with you.  These help repopulate the digestive tract from the years of damage most young Americans have done with junk foods and medications.

CILANTRO:  Cilantro is a super-herb.  Very powerful so be careful.  This sucker will help chelate heavy metals out of your body.  I would advise working with an expert when attempting to remove metals but this is a mild thing you can do in your own home.  It works best when combined with a “protector” such as garlic, chlorella tablets, etc.  But throwing some in your juicer (not tons), sprinkled on a salad or in some homemade guacamole is great.

COD LIVER OIL:  Amazing source of vitamin A and D, as well as Omega-3 fatty acids.  I personally think everyone should take a high-quality raw source of cod liver oil if possible.  We just don’t get enough of this stuff in the diet.  Other sources of good quality omega-3’s would be salmon, sardines, mackerel, etc.  Think oily fish.

RAW FATS:  Raw fats help to fix the digestion and nourish the adrenals.  Find out which ones work best with your own body.  Recommended sources?  If your into plants things like; raw olives/olive oil, raw coconut butter/coconut oil, avocados, dehydrated nuts.  Coconut oil has additional benefits of being anti-fungal/parasite and can help with thyroid function.  If you feel best with animal sources; egg yolks, oily fish, raw butter, and some lightly cooked meats.  Fat is best to not overcook.  Most people’s livers and gallbladders need some help and you may have to ease into the good stuff lightly.  A little can go a long way.

SPICES/HERBS:  This list is too long and could keep going.  Keep in mind that these all refer to freshly ground spices for added potencies.  3-year-old cinnamon just isn’t the same =) Notables would include cinnamon, ginger, turmeric, oregano/parsley/thyme/rosemary, herbs that help clean the liver (milk thistle, yellow dock, burdock, dandelion), herbs that help the kidneys, bowels, etc.  There are herbs to help kill parasites (wormwood, black walnut, cloves, garlic)  Do a little research and keep some simple herb combos around.  There seems to be herbs to help with almost every ailment.

So these are some basics from the kitchen medicine cabinet.  Most of these are things we can easily keep in the kitchen for daily use.  They may be things that we don’t use every day or maybe things that we cycle in and out over the year.  This is not to say that we should never see doctors and get medical testing done.  I am all about having REAL specialists that help us when something is really wrong.  What I am also about is putting the power back into the hands of the people to take care of themselves like they used to =)