Before you crack your next egg, you may want to check out the new study conducted by researchers in Canada which says that consuming egg yolks is as dangerous  to your heart health as smoking cigarettes. Quelle horreur!

The gist of the study can be found here.

If you choose to look at this study, you will find that it is very flawed and appears to be more junk science that scares people out of eating one of nature’s most perfect foods!

Today, I wish to highlight what you really need to know about egg yolks!

Of course there is the distinction between eggs from animals raised on pasture and eggs from animals raised in cages.

And, don’t let the free range and organic labels fool you!
Free range animals are technically in chicken houses, but have the ability to go outside and forage (through a tiny opening in the house. Some may have access to grass, some may have access only to a concrete slab) and organic feed (corn and soy) make up the bulk of their diet.

Pastured animals are out on grass in the sunlight eating grass and bugs and their diets are supplemented with some grain (ask your farmer to make sure it is organic grain!).

Egg yolks from chickens raised on pasture have high levels of Vitamins A and D, two essential fat soluble vitamins that are crucial for many processes in the body.

Vitamin A is crucial for protein assimilation, calcium assimilation, proper growth, thyroid function, immune system function and the production of stress and sex hormones.

Vitamin D plays a role in mineral absorption, insulin production, reproduction, immune system function, as well as keeping our cells, bones and nervous systems healthy.

Additionally, egg yolks contain essential fatty acids- particularly DHA (an omega 3 fatty acid crucial for brain health and retinal function ) and AA (Arachodonic Acid; an omega 6 fatty acid required for healthy skin, hair, libido and reproduction).

And, yes, egg yolks contain cholesterol, an essential nutrient responsible for many many processes in the body.
For more information about cholesterol ( and eggs!) look at the research conducted by Dr. Chris Masterjohn  on the topic!

So, it is my hope that you will not shy away from eating eggs!
It is also my hope that you will be diligent in sourcing pastured, organic eggs from local farms so that you can ensure you are getting the amazing nutrition that this food has to offer!

Let’s face it, most of us want to feel good, have vibrant energy, stable emotions and a positive outlook on  life.
But, is that really our current experience?

Unfortunately, for many of us , it is not.

We feel tired, overwhelmed, overworked, stressed and we have physical symptoms that go along with it; insomnia, body aches, digestive distress, adrenal fatigue, etc. etc. etc.

We may know what we need to do to bring our lives back into balance, but it is difficult to do so. We’re busy- we have jobs, children, church, friends, obligations and we often put ourselves last.
Sound familiar?

I get it!  I’ve been there, and I still find myself there occasionally, but I also know from my own experiences that if we don’t slow down and listen and respect ourselves and our need for balance, we won’t create a life of vibrant energy, peak physical health and positive emotional outlooks.

Our world of modern day conveniences and quick fixes does not provide lasting solutions for true health.
Let’s face it, it is NOT convenient to maintain health today.
We need to be vigilant, turn off the the chatter and tune inward toward what really matters. We can’t make all of the stress go away, but we can change the way we deal with it!
It involves a change in thinking and a change in lifestyle. It involves making yourself a priority.

So, how do we begin, and not feel selfish for indulging in self care?

•  Understand that self care is a necessity- not an option.  If we don’t take care of ourselves, we won’t have the reserves to take care of others. When we keep giving from a place of depletion, we end up feeling beaten down, resentful and angry- and who wants to feel like that?                                                            When we replenish our energy and have what to give, we can give with ease, joy and unconditional love- feels much better, doesn’t it?

•  Begin engaging in simple self care each day- do whatever it is that makes you feel good- EVERY DAY- even if it is just for 5 minutes and even if it means you have to lock yourself in the bathroom to do it!

• Nourish yourself! Eat well- eat foods that increase your vitality, not deplete it. Opt for whole foods, organic as much as possible and limit processed foods in boxes.

• Take time to eat- really enjoy your meals- sit down at the table without distractions and focus on the meal and one another.

• Sleep! Sleep is crucial for allowing our bodies to repair. Retire to bed early,  take naps when you are tired (it’s ok- the laundry can wait!!).  If you can’t sleep, take the time to rest and breathe.

• Ask! Don’t feel like you need to do everything on your own- if you need a nap and can ask a neighbor to watch your child for an hour, do it! If you need help with meal preparation, ask!

• Receive- don’t be ashamed to receive help. We weren’t meant to do everything alone- we are meant to live in a community where there is give and take. I’m still trying to integrate the concept that giving makes people feel good and by denying them the opportunity to give to YOU, you have just undermined their need to give and feel good!

• Be grateful! Even when we are down, there are still things to be grateful for. Being grateful for and acknowledging the little things around you will make you more aware of the larger things!!

We all know the importance of breakfast to jump-start the day, but how do we define a
good breakfast? One that will nourish, satiate and sustain us?

For many in our fast paced society, the breakfast featured above is  our go- to choice because of its ease of preparation and popularity with children- after all, most children are fed these cold cereals as their first finger foods!

But, are they really the best choice for growing children (or anyone for that matter?) Today, we’re going to touch on the cereal (we’ll save the milk discussion for another time!)

You see, all breakfast cereals are made out of grains. And in the outer layer or bran of all grains, there is an acid (phytic acid) which, if left untreated, can combine with calcium, magnesium, copper, iron and zinc in the intestinal tract and block their absorption.

Eating a diet high in grains (particularly whole grains with the bran still intact) can lead to significant mineral deficiencies and bone loss.
So, now what?

Well, if we look at how our ancestors and preindustrialized communities prepared grains, we would see that they soaked or fermented their grains before preparing them for consumption.
We now know that soaking grains in acidulated water  for about 8 hours allows enzymes and beneficial organisms to breakdown and neutralize the phytic acid.
We may then prepare the grains as we normally would (into porridge, casseroles, breads, pancakes, etc.).

So what about those breakfast cereals?
Well, obviously those grains are not soaked, so  that right there makes them difficult to digest,
BUT, the process of making these cereals can actually render them toxic to the body!
To make the cereal, grains are put through an extruder, a machine which exerts high temperature and high pressure in order to get that end product ( a flake, an O, a chex, etc.). This high heat makes the fragile oils present in the grain become rancid and renders certain proteins in the grain toxic!
Maybe not the best choice for growing children, huh?

And, with all that is going on with genetic modification these days, studies of even “natural cereals” show that they are loaded with GMO’s.  So, DEFINITELY NOT something we want to be consuming! (But, more on that next week!!)
So, what are some breakfast ideas that are quick, nourishing and tasty for children?

Try some of these:
French toast made with sprouted or traditional sour dough bread (without yeast)
Hot cereal- soaked oatmeal, soaked quinoa, millet, etc. with lots of good fat (butter, ghee, coconut oil)
Frittata or fried eggs with sausage
Leftover dinner from the night before (c’mon- think outside the box!!)
Creamy soup made with nourishing bone broth, vegetables and cream or coconut milk
Smoothie with yogurt, fruit, and good quality fat (you can even add a pastured egg yolk in here!) And, if you or your child can’t do dairy, use coconut milk!
Please see the video below to learn how to soak and prepare your grains.
Your body will thank you!!

It’s December, and although I love the holidays, I have really begun to dread the cold!

We were lucky enough to leave on the tails of a snow storm coming into Philadelphia to begin our 2 week vacation to Costa Rica.

Neither Sam nor I have ever been before, so we wanted to check it out- maybe, just maybe we would find a place we fell in love with and begin to live a bit differently over the winters!

Costa Rica is home to such diverse flora and fauna and the country boasts about its eco- tourism. We are currently on the Pacific Coast and it’s hot here, but not unbearable. We walk through jungles, rainforests and end up on pristine beaches- not bad!!

In fact, these are some of the best ” spa days” I have had in a long time! Being fully immersed in nature is a from of forest bathing- the phenomenon of reconnecting with nature in order to heal- Pretty sad that we lost the connection in the first place, huh?!

Today, we went to Rainmaker, the first aerial walkway through the forest canopy in Central America. There are spectacular views of primary and secondary rainforests and vistas of the Pacific Ocean. We didn’t see much wildlife, save a few hummingbirds, butterflies, spiders and lizards. (Thankfully, we didn’t see any snakes!!) But, being up in the trees, surrounded by all of the lush green colors, one cannot help but feel great! And connected, and insignificant all at the same time!

So far, this trip is validating what I have held as truths for a long time:

• We are all connected- there is no way around this- there is no separateness. We are meant to live among diverse ecosystems
• We are insignificant- standing next to a tree that is over 100 feet tall and God knows how many years old, you suddenly realize that our time here on this planet is a blip
• We always find the answers we need
• The earth speaks to us, we just need to listen
• It is our responsibility to live in symphony with nature, not dominate it

Here’s a picture as we are winding back down toward the rushing waters.

Wishing you all connection, joy, peace and love this holiday season!