Bone Broth, Doctors orders for Cancer Patients

Bone Broth Nutrition: The Perfect Food for Cancer Patients?

Bone broth is very high in both protein and nutrients, and while good for everyone, may be exceptionally beneficial for people with cancer.

Cancer patients who undergo conventional cancer treatments (surgery, chemo, and radiation) often experience a range of issues that impact eating. These can include: nausea, vomiting, headache, tiredness, sore mouth and/or throat, dry mouth, difficulty swallowing, loss of appetite, and changes in taste and smell of food.

After surgery, for example, the body requires extra calories and protein for wound healing and recovery. However, this is also when most cancer patients have pain and feel tired and often don’t feel up to eating. Bone broth is the perfect solution because it provides maximum nutrition in an easy to swallow form that is easily digested and soothing to the digestive system. This is in contrast to many other foods (especially solids) which can be difficult to fully break down.

The broth can be sipped alone, or turned into a base for soup to which you can add other cancer-fighting ingredients (i.e. organic vegetables, turmeric root, ginger, etc). For cancer patients who are experiencing a change in taste (or have lost their sense of taste) due to chemotherapy or radiation, herbs and spices can be easily added to enhance the flavor of the bone broth and make it more palatable.

Bone Broth Supports a Healthy Immune System

One of the most remarkable benefits of bone broth is its gut supportive benefits. This provides a holistic effect on the body which even supports healthy immune system function.

Leaky gut occurs when undigested particles from foods seep through tiny openings in the weakened intestinal lining and enter the bloodstream. The immune system detects these particles and becomes hyperactive which in turn increases inflammation. As the immune system releases high levels of antibodies, it causes an autoimmune-like response and attacks healthy tissue.

The collagen/gelatin and the amino acids proline, glutamine, and arginine in traditionally-made bone broths help seal these openings in the gut lining and promote gut integrity.

By restoring gut health, bone broth aids in supporting immune system function and healthy inflammation response. As an added bonus, bone broth can even promote healthy sleep, boost energy during the day, and support a healthy mood… all critical elements when healing from cancer.

Don’t want to spend all that time making Bone Broth yourself…

6 Beneficial Nutrients Found in Bone Broth

  1. Glycosaminoglycans (GAGs) – support collagen and elastin production which is good for the structure of the body, skin, hair, and nails. GAGs also aid in digestive health by helping to restore the intestinal lining. Important GAGs found in bone broth include glucosamine, hyaluronic acid, and chondroitin sulfate.
  2. Glucosamine (hydrochloride and sulfate) – Supports joint strength and mobility by helping to maintain the integrity of cartilage (the rubbery substance within joints that acts as a natural cushion to keep bones from rubbing together). Bone broth can be a delicious and easy alternative to expensive glucosamine supplements for supporting joint health.
  3. Hyaluronic Acid – supports healthy tissues, including cell rejuvenation and skin firmness. Hyaluronic acid is a common ingredient in anti-aging skin care products. Bone broth provides the benefits from the inside out!
  4. Chondroitin Sulfate – Often used along with glucosamine to support joint health. Studies have shown that supplementing with chondroitin supports healthy inflammation response as well as cardiovascular health, bone health, skin health, and healthy cholesterol levels
  5. Minerals and Electrolytes – Essential minerals, including electrolytes, found in bone broth include calcium, magnesium, and potassium, as well as many other minerals such as phosphorus. These minerals are important for supporting healthy circulation, bone density, nerve signaling functions, heart health, and digestive health.
  6. Collagen – Quality bone broth is a good source of collagen which has a number of important functions in the body. These include helping to form connective tissue (allowing for easier movement) and protecting and sealing the lining of the gastrointestinal tract. Collagen is a complex protein that is a rich source of 19 amino acids, many of which must be obtained from diet.

Cauliflower Rice with Eggs and Goat Cheese

Herbed Cauliflower Rice with Eggs and Goat Cheese
  • 2 tablespoons butter
  • ½ small red onion, finely diced
  • 1 garlic clove, minced
  • 1 small zucchini, diced
  • 1 small red bell pepper, diced
  • 1 bag of Riced Cauliflower from Trader Joes – OR 1 small head of raw cauliflower chopped into a “rice like” consistency in your food processor
  • 1 tablespoon Italian seasoning
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  • Eggs cooked how you like
  • Herbed goat cheese, crumbled
  • Fresh parsley, chopped for garnish
  1. In a large skillet, melt the butter over medium high heat, add the onion and saute until the onions start to caramelize.
  2. Add the garlic and saute until fragrant.
  3. Add the zucchini and bell pepper and saute for one to two minutes.
  4. Add the cauliflower rice and saute until tender, approximately another 5-7 minutes.
  5. Add the Italian seasoning, balsamic vinegar, and season to taste with salt and pepper.
  6. Set aside.
  7. In another pan, make your eggs however you like. We love ours sunnyside up or over easy.
  8. Scoop a large serving of the cauliflower rice into a bowl, top with an egg or two, crumble on some goat cheese or for us, we had an herb crusted goat cheese, and garnish with some chopped fresh parsley. Enjoy!

Dark Chocolate Coconut Cups

Dark Chocolate Coconut Cups
Dark Chocolate Coconut CupsOh yah! These dark chocolate coconut cups are about to become your new sweet tooth obsession!

These sweet treats are filled with only wholesome, low-sugar ingredients to keep you on track with your fitness goals. Store these tasty treats in your freezer. Enjoy!

Servings: 15

Here’s what you need

For the Dark Chocolate:

  • 1 bag lily’s chocolate chips (stevia sweetened)
  • 1 teaspoon coconut oil

For the Coconut Filling:

  • ½ cup Unsweetened Coconut Flakes
  • ¼ cup coconut oil
  • ½ teaspoon vanilla extract
  • ⅛ teaspoon sea salt
  • Liquid Stevia to taste


  1. On a rimmed baking sheet that will fit in your freezer, arrange 15 mini cupcake liners.
  2. Place the chocolate and coconut oil in a double boiler over medium heat. Melt, stirring often, until smooth. Remove from heat. Carefully spoon a teaspoon of melted chocolate into the bottom of each cupcake liner. Place the pan in the freezer for 10 minutes to harden.
  3. Combine the filling ingredients in a food processor. Pulse until creamy and fully combined. Remove the pan from the freezer and place a heaping teaspoon of filling in each liner. Press down to level off the tops.
  4. Drizzle the remaining chocolate over the filling, covering all of the white with chocolate. Place the pan back into the freezer for 10 minutes to harden. Serve and enjoy! Keep leftovers stored in the freezer.

Nutritional Analysis

102 calories, 8g fat, 9g carbohydrate, 0g sugar, 16mg sodium, 3g fiber, and 2g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Paleo Stuffing for Thanksgiving



  • 1lb ground pork sausage
  • 5 pieces of bacon, diced
  • 5 stalks of celery, diced
  • 1 yellow sweet potato (is that a yam? or a sweet potato? whatever.)
  • 1 yellow onion, diced
  • 1 container of mushrooms, diced
  • 2 apples, diced
  • 2 tablespoons white wine vinegar
  • 1 cup dried cranberries
  • 1 cup pecans, chopped
  • 2 eggs, beaten
  • 1/3 cup chicken broth


  1. Preheat oven to 375 degrees. Cover a baking sheet with foil, throw diced sweet potatoes/yams on it, sprinkle with olive oil and salt and pepper. Bake for about 15-20 minutes or until sweet potatoes are tender, then set aside.
  2. While those cook, pull out a large skillet, place it under medium-high heat and place chopped bacon in it to begin to cook down. When some of the fat has seeped out and bacon has begun to cook, add your chopped apples, celery, and onions.
  3. When onions begin to become translucent, add ground pork and mushrooms and your white wine vinegar. Let that cook down until pork is almost completely cooked through. You will be placing it in the oven so you want it pretty close to done. (If you’re not sure how long that will be, use your eyes. Pink meat is not what we want here people.) Add salt and pepper, to taste.
  4. Once the sausage is all done, add mixture to a bowl to cool. Now beat your eggs, add to your sausage mixture, and add your chicken broth, along with your sweet potatoes, pecans, and dried cranberries. Mix well.
  5. You can now either use a 9×13 baking dish to place your stuffing in OR place on a foil-lined baking sheet. Either way will work.
  6. Bake at 375 degrees for about 15-20 minutes or until everything is a bit browned.

FAT is your Friend!!!


Why is everyone so afraid of Fats?


Do not worry you are not the only one most of my clients are afraid of fat.  Fat in food has become the villain in America the past decades. Everyone assumes that low-fat and fat-free foods are what we should be eating to shed fat and look and feel our best. Well that is so far from the truth. Fat is the building blocks for all of our hormones. Believe it or not cholesterol is the main fat that helps us produce all of our necessary hormones. Without fat what happens? YES, our hormone levels can drop and as a results we have

7-Healthy-Fats-that-Promote-Weight-Loss thyroid, hormone, weight, fatigue, fertility, and many more symptoms. SO eat your good healthy fats!! Now I am not saying go eat a ton of corn oil and canola oil. There are good fats and bad fats which I will tell you about below.


My Top Favorite Fats for your body:


  1. Butter or Ghee (clarified butter)

Assuming you do not have a cow milk sensitivity or allergy butter is a great source of fat. I am not saying the “I can’t believe it is not butter” and Margarine are ok.  Those are filled with tons of trans fats from vegetable oils. I am talking about REAL butter made from grass- fed organic cows. The omega-6 and omega-3 fatty acids found in butter help your brain function at optimal level and improve your skin health. These two fatty acids are considered to be very important since your body cannot produce them on its own. These fats must come from other sources.  Butter also has a lot of trace mineral and fat soluble vitamins. One being Selenium which can help with thyroid function.

Ghee is also a great option. It is loaded with fat-soluble vitamins A, D, and E. It also contains high levels of Vitamin K2 which helps strengthen bones. These types of vitamins are best absorbed by your body when they’re in a fat substance and then stored in your gastrointestinal tract, keeping your metabolism and digestion on track. Another great thing about ghee is it is lactose and casein-free. What this means is if you can’t have lactose ghee may be an ok alternative.



  1. Coconut oil:


This is one of my all-time favorite oils to use because it has such a high number of benefits. You can cook with it, use it on your hair and skin, use it for your teeth and gum health, a natural lubricant, and raise your body temp just by eating it which can help you lose weight!  Coconut oil is rich in medium-chain fatty acids, which are easy for your body to digest and not stored in the body as far in small size, allowing them to infuse cells with energy almost immediately. These fatty acids also improve brain memory and function.Unknown.jpg

The high amount of natural saturated fats in coconut oil means that it increases good cholesterol and promotes heart health. IT also has anti-inflammatory effects which can help reduce pain in joints. Now that you know coconut oil is so great remember to store it at room temperature. I recommend buying extra virgin as refined or processed coconut oil can eliminate some of the health benefits.

From my personal experience with my clients some of them can’t loose weight and are constipated. I add in two tablespoons of coconut oil a day to start and they have started to loose weight and go potty!!


  1. Extra Virgin Olive Oil:


Now this is one fat that everyone should include in their diet. EVOO is what people like to call it. However, it is not recommended that you use olive oil to cook because if it gets too hot the good fat will become rancid. So keep it cool and use it on veggies and salads. EVOO is amazing for heart health. There was a study done that when people supplemented a Mediterranean diet with extra virgin olive oil, it reduced the incidence of heart attack or dying of heart disease, probably due to its high amounts of monosaturated fats. The high amount of antioxidants in EVOO means it protect your cells from damage. We all could use a little damage control. EVOO also helps improve memory and cognitive function, and will work as an anti-inflammatory. Again, we can all use a little anti-inflammatory seeing that is where a majority of our health problems come from.olive-oil-and-olives

When you buy EVOO is is important that you buy a specific kind. “Extra virgin” is the best it means that there are no chemicals involved when it is refined. You want to look for an olive oil that is  cloudy if you can that means it has been refined down the least but there are plenty of non cloudy that are great. Believe it or not some of the most common brands are fake olive oil!! There was a study done that found most of the top selling brands failed the test for the standards for extra virgin olive oil and there was even a lawsuit filed.  A good rule of thumb is that if a liter bottle is less than ten dollars then look for the seal from the international olive oil council. Yes, there is such a council .

It is also good to check the harvesting date on the label; if it’s labeled as “light,” “pure” or a “blend,” it isn’t virgin quality; and last opt for dark bottles this protects the oil from oxidation.

Recap it is not recommended for cooling at high temperatures because of its low smoke point!!



  1. Omega-3s:


This type of fat is super important because the body is not able to produce them by itself. This fat we have to get through food or supplementation. There are three types of omega 3 fatty acids ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

The most preferred sources of EPA and DHA are found in seafood: salmon, mackerel, sardines, walleye, and cod are some common sources. ALA, is found in foods such as plants and some nuts and seeds and grass fed beef. The best nuts to eat with the most abundant amount of omega 3s are chia seeds, walnuts and flax seeds. For ALA the green leafy veggies are great such as Kale, Brussel sprouts and watercress.

There is a lot of debate over the high levels of mercury in fish and how we shouldn’t have any fish oil due to that but if you read the label for what type of fish is used you should be ok. Many people are staying away from fish all together due to the contamination and that is why supplementing with a good quality fish oil is key.

Cod liver vs Fish oil can be very confusing so let me clarify that a little bit. The difference between fish oil and cod liver oil is lower in omega-3s but very high in vitamins A and D. I would recommend that the best form of omega-3 fish oil contains astaxanthin (a powerful antioxidant that also helps stabilize fish oil), so my preferred choice is fish oil made from wild-caught pacific salmon, which has high levels of DHA/EPA and astaxanthin.

So, when it comes to getting enough omega-3s into your diet, I recommend eating plenty of omega-3 foods and also supplementing in most cases.

I would recommend at least 1,000 milligrams a day of EPA/DHA and about 4,000 milligrams of total omega-3s (ALA/EPA/DHA combined).  Many people will also notice a dramatic decrease in inflammation in the body, increase growth in hair and nails and better cognitive function. So make sure you get a goo


d fish oil in your diet.

Chicken with Marsala

Here’s a tasty way to serve up roasted chicken breas


Today’s recipe is a hearty ragu filled with roasted, shredded chicken breast. This is a wonderful dinner recipe for those busy weeknights, and it a fantastic method for serving yesterday’s cooked chicken in a brand new flavorful fashion.

A ragu is what the Italian’s call a meat-based sauce that’s simmered with vegetables and wine and served over pasta. I chose to serve my ragu over roasted spaghetti squash, nestled on a bed of fresh arugula. You could do the same, or opt to serve it over zucchini noodles, butternut squash noodles, sweet potato noodles, or simp

Chicken Ragu with Marsala

ly over some sautéed veggies, cooked quinoa or fresh greens. The key is that you are

avoiding those traditional, starchy, grain-based no



Servings: 4

Here’s what you need

For the Spaghetti Squash

  • 2 spaghetti squash
  • dash of sea salt and black pepper
  • 1 Tablespoon coconut oil

For the Ragu

  • 1 Tablespoon olive oil
  • 8 oz white mushrooms, sliced
  • ⅓ cup yellow onion, finely chopped
  • 2 teaspoons garlic, chopped
  • 2 teaspoons fresh thyme
  • sea salt and black pepper
  • 2 Tablespoons tomato paste
  • ⅓ cup Marsala wine
  • 1 cup low sodium chicken broth
  • 2 cups tomato sauce
  • ⅔ cup coconut cream
  • 2 cups roasted chicken, shredded
  • 2 cups baby arugula


For the Spaghetti Squash

  1. Preheat the oven to 450 degrees F. Cut the spaghetti squash in half, lengthwise and scoop out the seeds.
  2. Rub the inside of each spaghetti squash half with coconut oil and sprinkle with sea salt and black pepper. Place, cut side down, on a baking sheet and bake for 45 minutes, or until tender.

For the Ragu

  1. In a large skillet place the olive oil over medium-high heat. Add the sliced mushrooms and brown. Add the onions, garlic and thyme. Sauté for 4 minutes. Season with sea salt and black pepper. Mix in the tomato paste and sauté for another 4 minutes.
  2. Deglaze the skillet with the Marsala. Add the chicken broth, tomato sauce and coconut cream. Mix to combine and bring to a simmer. Add in the shredded chicken and continue to simmer for 5 minutes as the sauce thickens. Serve over a bed of arugula and roasted spaghetti squash. Enjoy!

Nutritional Analysis

348 calories, 9g fat, 21g carbohydrate, 11g sugar, 956mg sodium, 6g fiber, and 25g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Apple Pecan Muffins

Have you ever fallen into the droopy-sleepy-yawny-have-no-energy trap? When both the middle of the morning and the middle of the afternoon feel like bedtime? Ugh. I have. Back when my breakfast consisted of mainly grain-based cereals or processed and refined breakfast pas- tries. Add to that a cup or two o

Apple Pecan Muffins

f sugar-sweetened coffee in the morning and a couple of corn syrup–sweetened caffeinated beverages in the afternoon, and I was left with a roller coaster of inconsistent energy levels.

All of that changes when you started avoiding refined sugars and processed and packaged breakfast foods. Dips in your energy evens out into one steady stream of reliable energy. What a difference a consistent pep in your step makes!

I contemplated naming these “All Day Energy Muffins,” because these moist morsels give you wings—more so than any energy drink I’ve ever tried. Check out the ingredients and you’ll see what I mean: flax, almonds, eggs, banana, apple, pecans—I doubt you could find a muffin recipe with more goodness crammed into it than this.

No really, don’t waste your time looking—just make these and enjoy!


Servings: 12

Here’s what you need

  • ⅓ cup flax meal
  • ½ cup Almond Meal
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon sea salt
  • ½ teaspoon ground cinnamon
  • 2 eggs
  • 2 tablespoons raw honey
  • 2 ripe bananas, mashed
  • 1 cup apple, finely chopped
  • 1 cup pecans, chopped
  • 12 apple slices
  • 12 whole pecans


  1. Preheat the oven to 400°F. Line 12 muffin cups with paper liners and set aside.
  2. In a large mixing bowl, combine the flax meal, almond meal, baking powder, baking soda, sea salt, and cinnamon. Mix well.
  3. In another large mixing bowl, combine the eggs, raw honey, and mashed banana. Mix well until no large lumps of banana remain.
  4. Add the dry ingredients to the wet and mix until fully combined. Fold in the chopped apples and pecans.
  5. Fill each muffin cup three-fourths full. Top with an apple slice and a pecan. Bake for 18–20 minutes, or until golden and set.
  6. Let the pan cool for 5 minutes, then transfer the muffins to a wire rack to cool.

Nutritional Analysis

145 calories, 10g fat, 11g carbohydrate, 6g sugar, 318mg sodium, 3g fiber, and 4g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!