WE ARE THE SHT ;)

Sonia and I had a situation that forced us to sit and talk.  practical application of meditation, mindfulness, and conscious communication.

bone stock FAQ broth, stock, and collagen

what is bone stock or broth?

basically simmered bones. by simmering bones for an extended period of time, you get the nutrients from the bones and connective tissue into the liquid. this is the bone stock or bone broth.

why should people be adding bone broth to their diet?

we want to mimic nose 2 tail eating, and this is one of the easiest ways to do it without actually eating an animal nose to tail.

we get various nutrients from it:

• collagen makes up about 30 percent of the protein in your body and is the main component of connective tissues like cartilage, ligaments, tendons, bone, and skin.
• glycine to balance out methionine. too much methionine can deplete our glycine levels. too much methionine can lead to high levels of homocysteine a toxic compound. but balanced methionine with glycine prevents this.
• glutamine is one of the few amino acids that can directly cross the blood–brain barrier and every cell can use it for energy including digestive system cells.
• minerals. bone stock is full of the minerals from bones and electrolytes which are easy to absorb.

what specific digestive benefits come from bone broth?

1. already mentioned glutamine. digestive system cells can use it directly for energy. can be beneficial especially in fasts.
2. in fasts, helps to heal and seal the gut.
3. the collagen, and especially the gelatin, by its very nature, pulls digestive juices to it increasing digestive effort.

what vitamins/minerals/nutrients come with bone broth that we would not get within the SHT real foodie diet?

great question and I think from an intuitive standpoint, if we're trying to eat now 2 tail and we aren't, we're missing out on some things without fully understanding what those are. but we've already mentioned the collagen, the bioavailable minerals, the glycine and just this idea that we're getting parts we don't normally get, which we may never fully understand how that works.

can you walk me through the basic creating process of bone broth?

see our recent video, post and podcast :)

what is the difference between bone broth and bone stock?

broth is simmering meat and veggies for a flavor. short time usuallyl 2 or 3 hours.

stock is usually using bones, and a medium period of time like 4 to 6 hours.

bone stock or bone broth implies 24 hours or longer. this is what we are looking for.

how much bone broth should we be consuming and how often?

if you're not consuming any, anything is going to be beneficial. work your way up to 1/2 quart to 1 quart per day consistently.

should we be consuming both a collegian powder AND a bone broth?

YES. bone stock is a holistic superfood with a lot of nutrient synergy. collagen is one component of bone stock, but we don't know how much is in the stock we make. we can't get too much collagen. so I would say in addition to bone stock, 1 to 4 scoops of collagen per day!

let's say we can't make bone broth from scratch, what brand should we shoot for buying?

see our recent post on store-bought bone stock options.

what's the difference between broth, stock, and collagen? what are the benefits? how much of them should we be taking? should we take all of them?

get the answers here!!!

meditation & mindfulness.

everyone knows that most of us would benefit from learning to meditation and learning to incorporate mindfulness into our daily lives. yet most people don't know WHY and don't know how.

just like there are an infinity of ways to eat real food, and yet we feel like the SHT is the only way. there are so many different ways that are taught to meditate. we feel like the SHT way of meditation and mindfulness is THE way because it takes into account the ways that work.

check out this podcast and check out the supporting notes in our blog post. this is from the heart with an intention to help and heal!

• subscribe to our podcast on Apple Podcasts | Spotify | Stitcher | Overcast | Google Play

supporting resources:

• download our priming & "practice" one-pager.
• here's our playlist on priming & "practice, including guided meditations.

feeling amazing should be our default.

there was a time when we had no choice but to eat real food. we naturally were awake when the sun was up, and slept when it was dark. our stressors were very different. we had a natural default of feeling amazing. back then, we probably didn't have as much of a need for meditation and mindfulness because we were naturally happy and at our default.

this toxic world has forced us to fight to get back to our normal default, our "zero."

in this world, we need more than just feeling amazing.

once we learn to eat real food, sleep better, workout, get sun every day, etc., we feel better and we are naturally happier.

the problem is since we could understand language, we've been burdened with expectations.

• what others think we need to do.
• what we think we need to do or look like or be like based on others' expectations, magazines, social media, movie stars, music stars, etc.

we are habituated to thinking.

since we could understand language, we're also been burdened with habituation to thinking. we are thinking nonstop, all day, every day. this habituation to thinking causes all kinds of mayhem. we are:

• thinking all the time.
• thinking when we should be focused on something else.
• thinking when we should be enjoying something in the present.
• not comfortable in space with free time. we feel the need to fill space.

how do we create more happiness in this crazy modern world?

• make health a priority.
• have a morning "practice" which includes meditation.
• understand crucial concepts around meditation and mindfulness.
• have daily tools we can use = mindfulness tools, and tools for working with our emotions.
• learn to create more "space" and being engaged with life.

our morning process - priming & "practice."

1. step 1 - gratitude.
2. step 2 - meditate.
3. step 3 - envision.

what can you start doing now? cultivate the habit of having a morning process.

start small. just commit to a 10-minute window every day, preferably morning.

• find your special place and time.
• block out 10 min.
• start with gratitude in whatever way makes sense to you (approx 2 min).
• set a timer for 5 minutes of just sitting with yourself and "being."
• think about what you want for your day and life.

everyone knows that most of us would benefit from learning to meditation and learning to incorporate mindfulness into our daily lives.  yet most people don't know WHY and don't know how.

check out our post with supporting PDF and resources at https://paulctijerina.com/meditation-mindfulness/

health, passion, and self talk

we captured some great information based on a conversation with an SHT and CrossFit Combine member. all about finding your passion, focusing on health first, and watching your self talk.

we captured some great information based on a conversation with an SHT and CrossFit Combine member.  all about finding your passion, focusing on health first, and watching your self talk.

consistency with fitness | health & performance conversations

this is a recap conversation me and my fitness mento Colby Phillips had around being consistent with fitness. resources and links are below :)

visit our post for all the supporting details https://paulctijerina.com/consistency-with-fitness/

this is a great conversation between myself and Colby Phillips about being consistent versus getting too caught up in anything else.

Colby Phillips is my best friend and the owner of the place I love to workout - The CrossFit Combine.

why we love cured meats.

we love cured meats! especially traditionally prepared cured meats. we are NOT talking about deli chicken breast or turkey breast or roast beef. we ARE talking about cured and fermented traditional meats such as pepperoni, salami, prosciutto and others.

• subscribe to our podcast on Apple Podcasts | Spotify | Stitcher | Overcast | Google Play

not all meats are created equal.

• many lunch meats such as chicken breasts, turkey breast, and roast beef may come from leftover parts of the animal that have then been ground up, cooked, and pushed into casings. these are NOT the quality cured meats we are talking about here.
• traditionally prepared, cured, and fermented meats go through a special curing process, which we find to be beneficial and healthful as part of a balanced overall way of eating.

most cured meats have some things in common.

• they usually contain parts of the animal that most people would consider "scraps" but that we find very beneficial. remember we like to eat animals nose-to-tail. that most p don't' like but we love.
• then they are seasoned for preservation or curing or fermentation.
• the curing process takes the place of cooking, although many of them can be smoked or cooked after curing.

these are good things.

untreated meat goes bad fast.

a lot of it has to do with temperature, humidity, and water presence in the meat itself. most meats cannot be kept at room temperature in excess of a few days without spoiling.

curing is meat preservation. it involves drying and slight fermentation.

• drying happens using combinations of salt, nitrates, nitrites, and sugar, these ingredients draw moisture out of the meats (which makes it less likely to spoil and be overtaken by bad bacteria), inhibit the growth of pathogenic bacteria, and add a unique flavor.
• sugar is usually added, not for flavor, but to balance out the harshness of the salt and to provide glucose for beneficial bacteria. this induces a slight fermentation process. remember, controlled fermentation is beneficial in most situations because it preserves and enhances the bioavailability of nutrients.

curing can significantly extend the life of meat before it spoils, by making it inhospitable to the growth of spoilage microbes. curing is ancestral and it was a way to extend the shelf life of meat for long trips and periods of time when there wasn't much game. in today's modern world, it's used more for taste, and also has the fringe benefits of preserving and fermenting the meat.

takeaways.

• traditionally cured meats are ancestral and healthful, especially if they come from quality animals.
• the curing process extends shelf life by drying out the meat. the sugar added contributes to a mild fermentation process.
• sugar as an ingredient in a cured meat is not a problem and is actually beneficial. as long as the meat doesn't taste like candy, its' good quality, and all the other ingredients check out, it's good to go! you'll notice with Wellshire's black forest bacon and Christiansen's Family Farm bacon (which is amazing), both use sugar and salt, but neither taste sweet.

resources.

visit our post https://paulctijerina.com/cured-meats/