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The Health Benefits of Fermented Foods PDF Print E-mail
Thursday, February 22, 2018



It may seem strange to us that, in earlier times, people knew how to preserve vegetables for long periods without the use of freezers or canning machines. This was done through the process of lacto-fermentation. Lactic acid is a natural preservative that inhibits putrefying bacteria. Starches and sugars in vegetables, fruits and milk are converted into lactic acid by the many species of lactic-acid-producing bacteria. These lactobacilli are ubiquitous, present on the surface of all living things and especially numerous on leaves and roots of plants growing in or near the ground. .

The Amazing Health Benefits of Bone Broth PDF Print E-mail
Written by Dee McCaffrey, CDC   
Tuesday, February 06, 2018

When prepared the traditional way, bone broth is like a superfood. bonebrothAlmost every culture throughout history has used bone broth for its nutritional significance, and today many societies around the world still consume broth regularly for those same reasons. Consuming broth is also one of the most economical ways to boost your intake of nutrients that are essential to good health.

Broth made from the bones of animals has unique and unrivaled health benefits. Typically made from the bones of chicken or beef, it can also be made from lamb, wild game or fish bones. The cooking water is acidified with a small amount of raw organic unfiltered apple cider vinegar to draw the minerals and other nutrients out of the bones and into the broth while it cooks.

The finished broth contains a vast array of nutrients in an easily absorbable form. It is rich in calcium, magnesium, and other trace minerals, and gelatin—a protein substance that has numerous regenerative healing effects on the body, including healing the lining of the intestinal tract, boosting the immune system, and breaking up cholesterol buildup in the arteries. Gelatin also contains glucosamine and chondroitin, two compounds that help alleviate the degenerative effects of arthritis and joint pain by helping to rebuild joint cartilage in our bodies.

There are two ways to make bone broth—

1) By using the remaining bones from a whole roasted chicken or from baked or grilled chicken parts, after you’ve removed all the meat. When I roast a chicken, I remove all the usable meat to use for meals, and then I save the carcass (including the bones from the drumsticks and wings) with all the remaining little pieces of meat still clinging to the bones. The bones can be saved in the refrigerator if you are going to make broth the next day or frozen for up to a month to make broth later.

2) By using a whole uncooked chicken or uncooked chicken parts with bones.

Bone Broth Made from the Leftover Bones of a Roasted Chicken

In this recipe, you’ll be making bone broth from chicken bones, but you can also use turkey, beef, lamb, buffalo or venison bones to make different broths. The method will be the same.

For chicken or turkey bone broth, you’ll be using the leftover bones from a roasted chicken or turkey (or the leftover bones from baked or grilled chicken pieces). For meat bone broths, you can use bones leftover from a beef roast or pieces of meat that you’ve already eaten, or you can purchase “soup bones” from a butcher or local farm.

Note: The bone broth you make can only be as healthful and nutritious as the animal bones you make it with. That is why it is best to use hormone-free/antibiotic-free or organic chicken or meat bones. If you use bones from animals raised in confinement being fed an unnatural diet, you run the risk of consuming all the hormones and other harmful things the animals were fed or injected with. The hormones and chemicals build up in the bones of the animals, so opting for the most natural or organic sources is best.


• 1 roasted chicken carcass, including all the skin and meat that is still clinging to the bones. Make sure to get any broth or gelatin out of the pan you cooked the chicken in and add it to the crock pot.saladimage

• 1 medium yellow onion, cut in half

• 1-2 celery stalks, cut in half

• 1 -2 carrots, cut in half

• 2 Bay leaves

• 1 tablespoon sea salt, or more to taste

• 1/4 cup raw apple cider vinegar

• 1 teaspoon peppercorns, optional

• enough water to cover the bones

• 1 large handful of curly parsley

Equipment Needed: 6- to 8-quart crockpot, mesh strainer

Directions: Place the chicken bones in the bottom of the crockpot. Add in the onion, celery, carrots, and bay leaves. Add enough water to cover everything. Add in the vinegar, salt, and peppercorns. Stir to mix everything and ensure the vinegar is well disbursed. Add more water to bring the level up to within 2 inches of the top of the crockpot. Let everything soak for 30 minutes before turning on the crockpot.

Set crock pot to Low heat and cook for a minimum of 8 hours and up to 24 hours. (You can let it cook overnight and all the next day.)

About 10 minutes before turning off the heat, add in the fresh parsley for added flavor and additional minerals.

Let the broth cool, then remove the bones from the crock pot and discard.

Pass the broth through a fine mesh strainer or a regular strainer that is lined with cheese cloth. Discard the vegetables—there are no more nutrients left in them as they all went into the broth, so there’s no point in saving them.

image 3image 4

Let the broth cool before pouring into quart-size jars or half gallon containers so they won’t break from the heat.

Refrigerate the broth for up to 5 days or store in the freezer for up to 6 months (see below tips for freezing broth).

A 6 qt. crock pot makes approximately 3 qts of broth.

Making turkey broth basically follows the same process. So don’t throw out that Thanksgiving turkey carcass—make broth with it!

image 5

Bone Broth Made from a Whole Uncooked Chicken

The idea here is the same except you’re using an uncooked chicken. You can use chicken parts as well, as long as they have the bones.


• 1 whole uncooked chicken

• medium yellow onion, cut in half

• 1-2 celery stalks, cut in half

• 1 -2 carrots, cut in half

• 2 Bay leaves

• 1 tablespoon sea salt, or more to taste

• 1/4 cup raw apple cider vinegar

• 1 teaspoon peppercorns, optional

• enough water to cover everything

• 1 large handful of curly parsley


Rinse and pat dry the chicken and place it in the crockpot.

If your chicken included neck and giblets you can add those as well.

Follow the same directions as above for cooking the broth.

When done, take the chicken out of the broth, let it cool and remove the meat from the bones to use for meals. The soft bones may be given to pets or discarded.

Pass the broth through a fine mesh strainer or a regular strainer that is lined with cheese cloth. Discard the vegetables—there are no more nutrients left in them as they all went into the broth, so there’s no point in saving them.

Allow the broth to cool in the refrigerator until the fat comes to the top. Skim off the fat and discard it. Store the broth in quart-size jars or half gallon containers.

Refrigerate the broth for up to 5 days or store in the freezer for up to 6 months (see below tips for freezing broth).

Making turkey broth basically follows the exact same process.

Tips for Freezing (and Thawing) Broth

You can store large quantities of broth to use for making soups or stews, or small quantities to use for sautéing vegetables, making sauces, or just drinking it straight.image 7

Freeze large quantities of broth in glass jars, or you can pour it into ice cube trays to make small quantities of frozen broth. Once fully frozen, remove the cubes of broth and store them in a freezer-proof container such as glass storage dishes or stainless steel storage dishes.image 8

Freezing broth in an ice cube tray makes it easy to pull out just what you need to use. Each cube will give you about two tablespoons of broth that you can then add to whatever you’re cooking. So, you might add a cube or two to liquid when braising meats or vegetables, or you might thaw and warm up a few more, stirring in sea salt and fresh garlic to enjoy a cup of broth.

When storing in glass jars, leave plenty of head space. As the broth freezes, it will expand, so it is important to leave plenty of space above the broth for expansion during freezing. A general rule is to make sure you leave more than 1-inch of space above the liquid in the jars. You can see in the picture above that I have left lots of space for expansion during freezing.

Let the broth cool to room temperature on the counter without the lids on. Once the jars are cool enough to touch comfortably, put the lids on and transfer them to the freezer. It’s important that the broth is COMPLETELY COOL before freezing. Even if it’s a little bit warm can cause the jars to break in the freezer.

Not all jars are created equally. For freezing large quantities of broth (such as pints or quarts), I find that mason jars work best.

To thaw broth in glass jars:

If you have time, thaw jars of broth in the fridge overnight.

In a pinch, it also works to thaw jars of broth in a big bowl of water. The key to thawing jars in water is to make sure you do NOT use hot water initially. Placing a frozen jar into hot water puts a big thermal shock on the glass, which can cause it to crack.

Start by placing the frozen jar into cool water. Let it sit for about 10 minutes.

Replace the cold water in the bowl with warm water and let it sit a few minutes. Then you can put hot water into the bowl to speed things up. There is no need to wait for the broth to completely thaw. Just wait until there is enough thawed that the remaining chunk of frozen broth can come out into whatever you are cooking.

Click here for Dee's podcast on bone broth.

Dee’s Next BIG Project PDF Print E-mail
Written by Dee McCaffrey, CDC   
Monday, May 01, 2017


I’ve been keeping a secret from you for nearly three years.

It’s been hard to keep quiet, but at the same time there wasn’t much to talk about—I didn’t have anything concrete to show you.

But today, I’m bursting with excitement, and can hardly contain my exciting news. Everything I have been working on for the past three years has been leading up to this. I’m excited to tell you about HITO: the world’s most powerful nutrition program to improve your health.


Some of the best ideas are born from frustration, or need. In the case of HITO, it was both. In my years working as a nutritionist, I have not found any nutrition program that has all the features I need and want—the types of features that can truly make a difference in people’s health. So, in 2014 when I was offered an opportunity to collaborate on creating something that’s never been done before, I took a deep breath and said “yes, let’s do this!”

The name HITO is an acronym for Healthy Inside, Thin Outside. We got the idea for this name from a medical term that doctors use called TOFI, which means Thin-Outside-Fat-Inside. It’s a new term used to describe people who appear healthy because they’re thin, but have a lot of internal fat packed around their vital organs, streaked through their under-used muscles, and wrapped around the heart. This type of fat is more dangerous than subcutaneous fat (the kind that lies just under the skin), because it sends out chemical signals within the body which eventually lead to insulin resistance, diabetes and heart conditions.

We want people to be HITO, not TOFI.

HITO is more than just a food tracker or nutrition analysis program—it’s an educational guide that responds to your specific nutritional needs. It’s like having me—your personal nutritionist—always at your side, giving you feedback on your food choices, and providing you with scientifically proven food suggestions and education to minimize your disease risks and optimize your health.

Since June 2014 I’ve spent hundreds of hours creating this program that will revolutionize how people eat. The key feature I’m especially proud of is the food database, which I personally built and customized.

I started with the USDA food database, which, by the way, is the same database that EVERY online food tracker and professional nutrition analysis software program uses. It contains basic nutritional information (calories, carbs, fat, protein, cholesterol, vitamins and minerals) for thousands of foods---everything from spices, vegetables, fruits, meats, dairy products, baby foods, fast food and chain restaurant foods, brand name food products, and even Native American and Alaskan Native foods.

To make HITO’s database unique and more powerful than any other, I personally reviewed each entry—over 8,000 food items—and added my own identifiers so that HITO will be able to correlate foods to the needs of its users and provide them with education about their food choices.

To give you an idea of just how powerful the database is, here are just a few of the ways I customized the database:

Food Synergies—what foods enhance the absorption of nutrients when eaten together? For example, the curcumin in turmeric is 2,000 times more absorbable when the turmeric is eaten with black pepper and healthy fats. I’ve identified which foods go best together so HITO can make suggestions for the best food combinations.

Disease Management or Promotion---we created a select list of common diseases such as diabetes, acid reflux, high cholesterol, arthritis, high blood pressure, inflammation, celiac and others---and then identified each food for its ability to help or worsen these conditions.

Acceptability for Certain Diets—I studied the food lists of several dietary plans such as Atkins Paleo, Eat Right for Your Blood Type, South Beach, Gluten-Free and others, and then identified which foods are acceptable on these diets. So, if a user chooses to follow the Atkins diet and is on phase 1, HITO’s database knows which foods to suggest to meet the nutritional requirements of the user without suggesting a food that is not part of the diet.

Of course, foods that are acceptable for each phase of The Science of Skinny Processed-Free Eating Plan are identified, making it easy for anyone to eat processed-free!

There is a lot more to HITO than its database, but it’s the database that allows HITO to be so powerful and revolutionary. And that’s why I’m so excited for HITO to be born!

We have spent nearly three years building HITO, and now we only need $10,000 to finish the programming so we can start improving lives everywhere.

I’ve set up an IndieGoGo crowdfunding campaign to help raise the funds. For a pledge of only $10, you can be one of our beta-testers, giving you exclusive access to HITO before it’s released to the general public.

We only have 40 days to raise $10,000, so please check out all the details on our Indiegogo page. We’ve got a great launch video and lots of other info that will show you HITO in action.

One more thing…..please help share our campaign with your network and spread the word. It really makes a difference! Thank you SO MUCH for all of your support.

Here's the Link to My IndieGoGo project! Thank you in advance for your support!

Put Your Best Fork Forward PDF Print E-mail
Written by Dee McCaffrey, CDC   
Wednesday, March 08, 2017



A journey of a thousand miles begins with a single step.

That famous Chinese proverb depicts the small action we can take when embarking on any great endeavor.  If that endeavor involves improving your food choices, that single step begins with a fork, and there is no better time to begin than now!  March is National Nutrition Month, the annual campaign aimed at educating and empowering Americans into healthier lifestyles.

The theme for 2017 is Put Your Best Fork Forward, encouraging us to put forth our best effort when making changes to the way we eat, and to embrace those changes with purpose and gusto!  Just as a long journey of a thousand miles can only be achieved by taking one step at a time, putting your best fork forward suggests starting with small shifts in your food choices that will add up to big changes over time.

If your goal is to improve your health through nutrition, there are many ways to stand out and be your very best.  Whether your goal is to cut back on sugar, lower your risks for chronic disease, release unwanted pounds, or increase your energy levels, you will be the most successful by making gradual changes.  Start with simple, easy changes and tackle the more challenging ones after you've become comfortable and adept in your new lifestyle.  Along the way, you will build an arsenal of nutritional knowledge that will sustain you for the rest of your life.  With that in mind, here are some tasty and enjoyable ways to put your best fork forward:

Start with Smoothies.  OK, so I know you don't really need a fork to consume a smoothie, but smoothies are a good way to eat more fruits and vegetables, which is certainly in the spirit of putting your best fort forward.  The challenge with eating more fruits and veggies is how to make them as fast and convenient as other less healthful options.  Smoothies are a great way to pack a lot of nutrition into one convenient meal.  You can literally consume a large salad's worth of leafy greens, such as spinach, Romaine, kale or chard, by blending them in a smoothie along with a couple of servings of your favorite fruits.  The delicious flavors of the fruits overpower the bitter flavors of the greens, so you don't taste them at all.  Your body will be overjoyed with the high concentraion of fiber, vitamins, minerals and antioxidants in the fruits and greens.  And because all the fiber and pulp of the fruits are retained in the blended smoothie, you can safely consume several servings of fruit without spiking your blood sugar.  The additional fiber from the greens helps slow down the absorption of the fruit sugar even more.

A basic green smoothie can be made with just fruit, greens and water---about 2 cups of greens, 2 to 4 servings of fruit, and 2 cups of water is a good guideline.  This will make about a quart of smoothie, which can be shared with another person or saved for another meal or snack later in the day.  Water is the best liquid for a smoothie, but you can replace some of it with herbal tea or non-dairy milk alternatives.  Finally, you may also include other add-ins such as cinnamon, vanilla, ground seeds, protein powders, unsweetened cacao and other superfoods.  However, it is best to keep your smoothie simple by selecting only a few add-ins per smoothie to ensure good digestion and absorption of nutrients.  You can change what you add on different days to allow for a variety of flavors and nutrients.

Go Whole Grain with Gusto.  With all the "new" ancient grains popping up on grocery store shelves, it's easy to put your best fork forward with it comes to swapping out wheat and white rice with a variety of other nutrient-rich grains.  The term "ancient grain" refers to species of whole grains and seeds that have been part of the human diet for 10,000 years, but haven't been modified over time by plant science.  These include the original species of wheat---Einkorn, Emmer (Farro), Spelt, Freekeh and Kamut---and non-wheat grains such as Quinoa, Red and Black Rice, Blue Corn, Buckwheat, Barley, Rye, Oats, Amaranth and Millet. Research shows that many ancient grains are higher in protein, vitamins, minerals and antioxidants, and are less allergenic than modern grains such as wheat, yellow corn, and rice.  Modern grains, especially wheat, have been extensively altered over time to make them easier to grow and process into flours and starches that are used in breads, cereals, pastas and baked goods.  Because of the changes modern grains have undergone, they have less nutrition and some people have developed allergies to the cross-bred, genetically altered proteins.

All whole grains can be cooked like rice---add 1 cup dry whole grain to 2 cups water or broth, bring to a boil, then reduce heat, cover and let cook untl the liquid has been absorbed and the grains are tender and chewy. They're delicious as a hot breakfast cereal with a splash of almond milk and raw honey as a nice change from the usual oatmeal, or use them as a base for a "grain bowl" with cooked veggies and beans or meats.  They're also great in soups, salads, side dishes, stuffing for bell peppers or squashes, and even desserts like tapioca pudding.

Be a Planner and a Prepper.  By taking the time to plan and prepare food ahead of time, and always having something healthy in your car, purse, desk drawer, lunch box, etc., your ability to make healthy food choices greatly increases.  Healthy snacks like a baggie full of unsalted nuts are great to keep in the car because they won't melt.  Fresh fruits, plain yogurt, string cheese, hummus and cut up veggies make great snacks to keep in the frig at home or the office.  Stock your pantry with canned beans, canned salmon or tunda, and keep cooked grains and frozen vegetables in the freezer to pull out for quick easy meals.

Plan which meals and snacks you want to have each week, then set aside some time to prep a few things to that you are not starting from zero each day in the kitchen.  Ask yourself what you can do on the weekend, or in the morning, or in a free five- or ten-minute block of time in the afternoon or while you're on the phone that will help you get ahead of the cooking curve for the week.   Maybe it's cooking up a pot of brown rice or quinoa to use in several meals throughout the week or to freeze for future meals.  You can wash and dry a pile of salad greens, chop an onion, or just set out all the spices you'll need.  Fill up individual containers with all the ingredients for making your daily smoothies and keep them in the frig or freezer.  This makes daily smoothies a snap to make---just plop the ingredients into your blender, add the liquids, snap on the cover, turn on the blender and go!

One more way to plan is to not bring tempting unhealthful snack foods into the house.  It's easier to resist cookies and chips if they're not in your pantry.  Healthy eating becomes much simpler when you make sure your plan for the week includes thoughts on what you can do ahead of time, and when you can set aside the time to do it.

Celebrate National Nutrition Month this March by taking that single step.  The little choices you make each day matter.  What will you put on your fork today to make your health a top priority?

Sugar: The Bitter Truth PDF Print E-mail
Written by Dee McCaffrey, CDC   
Wednesday, January 04, 2017


On a spring evening in 2010, while flipping through the TV channels, a show on the University of California channel piqued my interest.  Within one minute of tuning in, I was glued to the TV.  As part of a UCTV's Mini Medical School for the Public series, Dr. Robert Lustig, a specialist on pediatric hormone disorders and the leading medical expert in childhood obesity at the University of California, San Francisco, School of Medicine, which is one of the best medical schools in the country, was giving a lecture titled "Sugar: The Bitter Truth". It was one of the most thorough (and entertaining) scientific examinations of sugar I have ever seen (and I have been following the science on sugar for a long time).

I later discovered that the entire video could be viewed in its entirety at and had also been posted on YouTube. Since its posting on YouTube in July 2009, the video has been viewed 1,667,730 times, gaining thousands of new viewers every month, fairly remarkable numbers for a 90-minute discussion of the nuances of sugar biochemistry and human physiology.

The viral success of Dr. Lustig's lecture on sugar has less to do with his impressive academic credentials, and far more to do with the content.  The lecture is fascinating even for the lay person, as he makes a persuasive case for a fact that I have been writing about for the good part of the last decade - that sugar is a "toxin" or a "poison" , terms he uses together 13 times through the course of the lecture, in addition to the five references to sugar as merely "evil". He details the damage caused by both sugar and high fructose corn syrup (which he called the most demonized additive known to man) , and asserts, in no uncertain terms, that there is no difference between the two, they are both equally dangerous substances.

He also points out another truth I have written about, especially when it comes to sugar the traditional formula of "calories in, calories out" is a flawed, inaccurate way of achieving health.  When it comes to sugar, Lustig says, " a calorie is not a calorie" . "It's not about the calories" , he says. It has nothing to do with the calories. Its effect on us is much more insidious. In the video, he shows how sugar disrupts the function of normal biochemistry, leading to obesity, diabetes, high cholesterol, heart disease and ultimately cancer.

What this means for all of us is clear - we must get the sugar out of our diets, and especially out of the diets of our children, if we want to avoid its devastating consequences.  If you want to learn more about how sugar affects your body, please take the time to watch this video.  I recommend watching the entire 90-minute version, but for those who don't have the time, I've also found another YouTube video of a shorter condensed versionthat runs for 26 minutes. Once you've watched, please take the time to share what you've learned with someone you care about.



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Nutritional Advice That Made Sense JohnBogumill

Within eight weeks I went from 215 to 180 pounds. I know that this is a plan for life - and, it is a very good life.Read More


Her Plan Made So Much Sense Kathy Kopack
As a certified personal trainer, I found it embarrassing that I could not lose those extra pounds of middle-age fat.


I Rave About This Plan ColleenPolitiAFTERsmall

I was referred to Dee for treatment of my arthritis by a doctor whose arthritis was helped from following Dee's Plan. *Everyone is unique, so results may vary.Read More


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deneyimli oldugunu ispat Annesi yasinda hizmetci porno izle diye eve aldiklari kadin travesti cikinca evin genc ve yakisIkli delikanlisi onunla cinsel birliktelik istedi porno resimleri tamamen raydan cikan olaylar karsisinda ev halkinin hic haberi olmamisti bu olay kanepede uzanmis sIkici adamin sert sIki uzerinde ziplayan zipladikca inliyen vajinali seksi sarisin erkek arkadasiyla bilardo oynamaya gider bilardo oynarken orda stipriz karsilikli olarak da zevk almaktan baska bir sey Asyali esmer sekreter kiz ofiste hd sIkildi harika masturbasyon yaparak inleyen kadin bosalan sarisin fahise hd sex hikayeleri parmaklarini deliginde gezdirirken bir yandan sokup arada o sicakligi da Kiz sIkildikce oyle bir hoslaniyor ki bu isten adam da kizi daha fazla zevk alsin diye acimadan kokluyor Kizin gotunu sIkerken ufacik kalcalari da titreterek tokatlar porno atan adam hissediyordu on tarafini iyi sunan kirmizi sacli cirkin sevgilisine uyum sex resim saglamaya calisiyordu Zit karakterleri oldugundan hic bir pozisyonda ayni fikri paylasamadiklarindan aralarinda hep tartisma yasaniyordu Onlarda ortaya karisIk pozisyonda porno gif sIkiserek hep klasIk pozisyonlari gruba giren hanim efendi basina gelecekleri az cok hesap etse diregini gorur ve erkek arkadasina