Mallorca Retreat September 2018 Registration Coming Soon!

We are so excited to announce our first retreat.  We will be going to Mallorca, Spain and registration will open next Wednesday, February 21st.  It will held September 22-29, 2018 and will focus on pulling back the veil to share EVERYTHING about deeper health - movement, nutrition, meditation and mental training, finding inner space and creating practices to transform your life course.  Disconnect from the everyday, reconnect with self, and evolve into a limitless version of YOU while enjoying Mallorca's natural beauty.  

We have partnered with Laura Cosik of Travel with Lipstick, a dear friend, athlete, adventurer and Mallorca resident to manage this luxurious, all-details-considered, truly unique experience.

This special itinerary includes various modalities of movement, hiking, trail running, cycling, canyoning, sleep strategies, two morning fasts, learning how to establish a crucial 'morning routine', an organic olive oil tour, beach relaxation, pool time, shopping, sightseeing, a healthy cooking lesson, and organic wine tasting and a pajama party!  All activities are optional...however we encourage you to experience all we have planned.  We promise that you will have plenty of time to do absolutely nothing.

There will be very limited space in this retreat, so if you are interested, please be on the lookout for registration details next Wednesday!


Our goal is to create unique and immersive movement, meditation and culinary experiences all over the world - oceans apart from the everyday – where our guests can shed their current limitations, truly relax, nourish body, mind and spirit, reconnect with self, reimagine and recreate who they can be at any stage in life. 

In a world where we are overwhelmed by the fast pace of life, Deep Health Experiences aims to give our guests the time and space to reconnect.  We believe our retreats can be transformative.  They are designed to improve your well-being, help you recharge and provide clear tools for your continued evolution long after the return home.  We wish as well, for those who join us, new and lasting memories and relationships.  

In addition to our retreats, Deep Health Evolution Experiences also will be hosting small movement, meditation/mental training and food workshops for those that want a class based structure.  Please contact us if you would like to set up a private event.

Sneak Peek into the Week #4

Happy Monday folks! 

We are happy to say that our month of "No Complaining" has been going very well.  It's challenging and imperfect, but has really changed the way we are experiencing life in a positive way, as well as the way we have been communicating, and therefore experiencing each other.  It is so interesting that such a seemingly small thing can have such a great impact.  We are thinking we will keep this challenge going beyond the month.

So, here's what we've been doing this week...


Have you taken a walk down the snack aisle at the grocery store lately?  I often find myself strolling down the aisle in search of an easy-to-pack lunch treat or after school snack for my daughter and clients.  Sadly, my search is usually fruitless and I am overcome with disappointment.  Even seemingly benign foods (like nuts and jerky) are often tainted with dastardly seed oils and processed sugars.  Aside from a handful of good choices, healthy snacks are really hard to find.  Here are my go-to's:


I've been challenged by my clients (and especially my daughter) to come up with my own snack recipes.  The criteria is that they need to be easy to make, easy to transport, heathy and pass the taste test across all ages.  Luckily, the experimenting has been fun and the results super yummy.  Below are two versions of a healthy seed bar.

Banana Walnut Seed Bar

  • 3 large Medjool dates
  • 3/4 cup dried bananas, unsweetened
  • 1/2 cup walnuts
  • 1/2 cup chia seeds
  • 2 tablespoons coconut oil
  • 1/4 teaspoon sea salt

Remove pits from dates and pulse in a food processor or blender to form a paste.

In a medium sized bowl, mix dates and the rest of the ingredients.

Press into the bottom of a baking dish lined with parchment paper, cut into squares or rectangles and refrigerate until firm.


Turmeric Black Pepper Seed Bar

  • 6 large Medjool dates
  • 1/2 cup chia seeds
  • 1/4 cup sprouted pumpkin seeds
  • 2 tablespoons coconut oil, melted
  • 1 tablespoon turmeric powder
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper

Remove pits from dates and pulse in a food processor or blender to form a paste.

In a medium sized bowl, mix dates and the rest of the ingredients.

Press into the bottom of a baking dish lined with parchment paper, cut into squares or rectangles and refrigerate until firm.


  • The Fourfold Path to Healing by Dr. Thomas Cowen, Sally Fallon and Jaimen McMillen.  It is a fascinating look at healing, fusing nutrition, traditional healing remedies, movement and meditation.  Interestingly enough, Jaimen McMillen, one of the authors, was one of Gregg's teachers in a movement course called Spacial Dynamics he took way back in the early 90's.  Dr. Thomas Cowen is also the man behind Dr. Cowen's Garden, where we get our amazing dehydrated veggie powders.  They are a delicious and easy way to get additional micronutrients into your diet.  Check them out here!


  • Goblet Squat.  This exercise is great for all the muscles in your legs including quads, hamstrings, and glutes as well as for increasing core strength.  Because the weight is held in front of the body, it can help with technique with a regular back-loaded squat.  Because the weight is held in front of the body, it allows you to sit down into a squat in an upright position as opposed to leaning forward at the hips, a typical squatting mistake.  Here is a quick demo.

Gregg has released his first podcast (yay).  Have a listen to the intro session.  So much more to come!  

Have a lovely week and Happy Valentine's Day!

Food Manifesto

Do you feel incarcerated by dietary labels?  It seems that everywhere we look, there are new dietary dogmas categorizing who we are, carefully dividing us into Paleo, Ketogenic, Gluten Free, Vegetarian, Pescatarian, Vegan, Raw, Raw Paleo, Dairy Free, Grain Free, etc, etc, etc.  We identify with these labels sometimes so deeply, it is as if one bite of the "forbidden fruit" (or pasta or meat) will destroy who you believe you are, who you associate with, i.e. make you immediately and irreparably overweight and banish you from the gates of dietary heaven.  Yet every day there is new scientific research pointing to what is good and bad for your health.  This information is often contradictory, always confusing and ultimately exhausting.  It is no wonder we don't really know how and what to eat.

We've been guilty of this many times over and fortunately, through these experiences, have become wiser.  Eating well can be simple.  And so, here is our basic Food Manifesto.  Follow it and you should be fine.

  1. Eat fresh and local and wild.
  2. Eat vegetables mostly.  Many, and a variety.
  3. Eat slowly and gratefully.
  4. Chew well.
  5. Don't overstuff yourself.
  6. Drink good, clean water.
  7. Avoid processed and/or added sugar.
  8. Avoid seed oils.
  9. Avoid processed food.
  10. Avoid excessive alcohol.
  11. Don't overdo anything.
  12. Pay attention to your body, its cravings and how it feels after eating.
  13. BONUS: Move after eating.
Sneak Peek into the Week #3

Hi All,

Here is our list of interests/learnings/ponderings for the week.  Enjoy, and as always, we love your feed back so let us know if you enjoyed this post.




Sleep - getting enough as well as good quality.  The more we learn, the more interested we become.  Why such a fascination?  Well...a short blurb directly out of the book Gregg has been reading, Why We Sleep, by Matthew Walker, sums it up pretty well. 

"Scientists have discovered a revolutionary new treatment that makes you live longer.  It enhances your memory and makes you more creative.  It makes you look more attractive.  It keeps you slim and lowers food cravings.  It protects you from cancer and dementia.  It wards off colds and the flu.  It lowers your risk of heart attacks and stroke, not to mention diabetes.  You'll feel happier, less depressed and less anxious.  Are you interested?"

He is referring to sleep, of course.

Six simple ways to help you get more and better sleep are:

  1. Keep your room on the cooler side.  
  2. Turn off all screens, ideally 2 hours before bedtime.  If you must use a screen, invest in blue blocking glasses.
  3. Create a sleep cave out of your room.  Cover up any and every light in your room, including small rays of light coming in from the streets, lights from alarm clocks, smoke alarms, etc.  (These tiny pre-cut light blocking stickers are really helpful).
  4. Avoid alcohol before bed.  It takes your body hours to process alcohol and get it out of your system and it WILL disrupt your sleep, so save drinking for special occasions.
  5. Create a sleep schedule and stick to it every day including weekends.
  6. Get outside in natural sunlight at least 30 minutes a day to help regulate daily sleep patterns.  If you can, make it first thing in the morning. 



Our Okinawan exploration continues.  (The soba noodle soup was AMAZING, by the way.  Sorry, it was gobbled up before I could snap any pictures.  Email us if you'd like the recipe we used (I made noodles from scratch but some good alternatives are available at Thrive Market or even Amazon).  

Next, we tried a little something to satisfy the sweet tooth, Imo Custard.  Though not very sweet at all, by "normal" standards, we really enjoyed this recipe.  We tried it as written below, and also substituting the sweetener completely with a bit of cinnamon, which changed the flavor profile, but was equally enjoyable...even by 9 year old taste buds.  

Imo Custard (Okinawan sweet potato dessert)

  • 4-6 Okinawan Sweet Potatoes or Purple Yams, peeled boiled and mashed
  • 2 tablespoons Brown Sugar (we used maple syrup)
  • 1 teaspoon fresh grated ginger
  • Milk (cow, coconut or nut milk) as needed

Blend all ingredients until creamy, adding milk to get to desired consistency.

Another helpful takeaway from the Okinawan culture is the concept of Hara hachi bun me (腹八分目/はらはちぶんめ), (or hara hachi bu).  As Okinawa has the highest proportion of centenarians in the world, its worth paying some attention to.  What exactly is hara hachi bu?  It is a Confucian teaching that translates to "belly 80 percent full".  Of course this is relative and difficult to quantify, but is simply a wonderful reminder to eat slowly and reap the benefits of chewing your food well, being present and expressing gratitude during mealtime.


Dead Hang Plus.  Add on to the dead hang from last week and try lifting your chest and squeezing your shoulder blades down and back while hanging.  Hold strongly for a few seconds before releasing and repeating.  Note that the movement should come from the shoulder girdle, not your arms.  Keep your elbows straight. 


Inspired by Gabby Reece, my super-hero role model, we, as a family, have declared February a No-Complaining Month.  According to research, less complaining = better mood + increased happiness and mindfulness.  It's only day 5, but the effects are REAL.  It's a great exercise in taking a pause before speaking, and also rethinking and perhaps editing the way we express ourselves.  We are each holding each other as accountability partners, just in case we begin to slide down the complaining rabbit hole.  Join us.  You have nothing to lose and so much to gain!

Have a great week!



Superbowl Pre-Game and Menu Plan

Do you have Superbowl plans this Sunday?  Personally, my interest is in the commercials, and the half-time show, admittedly, in anticipation of the next big blooper (flashback to Justin and Janet 2004).  Gregg, on the other hand, is all in.  He loves watching the game and really lives into the whole great American chicken wing/chili/pizza and loads of drinking phenomenon.  Seeing as the cuisine of the evening is not necessarily what one would traditionally classify as "healthful", we tend to modify the menu in that direction, and I have to say, we (collectively) have been thrilled with the results.  

And...then there is the drinking.  Thank goodness dry January/Whole 30 is over because imbibing also seems to be a big part of game day.  Want to know how to prevent a hang-over?  More then simply not over-drinking, staying hydrated and pacing yourself, which are all very important, we've got some not-so-obvious tips to help you out.  Monday morning mania can ensue, (shout out to the Bangles) and not be further burdened by headache and brain fog.  

Let's begin with food.  (Scroll down if you want to get right to the pre-game strategies).  

The Menu: Crispy Baked Wings with Salsa Verde, Grass-Fed Beef Chili, Crudités with Ricotta Arugula Pistachio Pesto and Avocado Crema.

Here is a great chili recipe made stove-top and here is another if you own a pressure cooker or Instant Pot.  Crudités seem pretty self explanatory.  Dips, sauces and healthy wings that are still crunchy and delicious - a bit more challenging - and where we step in.

Crispy Baked Wings

(Warning, you need to begin at least the night before)

  • 4 pounds chicken wings, cut into drumettes and flats
  • 4 teaspoons baking powder 
  • 4 teaspoon kosher salt 
  • Fresh ground black pepper to taste

Line a rimmed baking sheet with aluminum foil and set a wire rack inside.  Thoroughly dry the wings with paper towels.  Combine wings, baking powder, salt and pepper in a large bowl. Place the wings on rack and be sure not to crowd them.  You will likely need more then 1 rack.

Place baking sheet(s) in the fridge for at least 8 hours and up to 24 hours, uncovered.

Adjust oven rack to upper-middle position and preheat oven to 450°F. Add chicken wings and cook for 20 minutes. Flip wings and continue to cook until crisp and golden brown, 15 to 30 minutes longer, flipping a few more times towards the end.

Salsa Verde

  • 1/2 cup lightly packed fresh parsley
  • 1 large handful fresh chives
  • 4 sprigs fresh tarragon 
  • 2 garlic cloves chopped
  • 1 anchovy
  • 1 tablespoon capers
  • 1/2 shallot chopped
  • 1/2 jalapeño (or more, seeded or not, depending on desired heat)
  • 1 tablespoon apple cider vinegar or white vinegar
  • 1 tablespoon whole grain dijon mustard
  • 1/3 cup extra virgin olive oil
  • 1/4 cup fresh squeezed lemon juice, plus zest of 1 lemon
  • Sea salt & fresh ground black pepper to taste

Throw everything but the olive oil, lemon juice, zest, salt and pepper into the food processor.  Slowly pour in the oil and continue to pulse until you have a chunky but smooth sauce.  Stir in lemon juice and zest and season with salt and pepper.

Ricotta Arugula Pistachio Pesto Dip

  • 1/3 cup pistachios
  • 1 1/2 cups packed arugula (or watercress) 
  • 3/4 cup packed parsley 
  • 2/3 cup extra virgin olive oil
  • 1/3 cup lemon juice plus zest of 1 lemon
  • Sea salt
  • 1 cup organic whole milk ricotta

Pulse pistachios, arugula, parsley, oil in the food processor until smooth.  Stir in the lemon juice, zest and salt.  Swirl into ricotta and top with a layer of olive oil, a pinch of sea salt flakes like Maldon, and freshly ground black pepper.

Avocado Crema

  • 2 avocados
  • 3 tablespoons lime juice
  • 1/2 cup full fat greek yogurt*
  • Sea salt

*I love this with feta or goat cheese cheese as an alternative to yogurt.  For a dairy free version, blend in some olive oil instead.

Combine all ingredients except salt into the food processor and blend until smooth and creamy.  Season with salt to taste.

And now, Pre-Game Strategies

As I mentioned earlier, the simple solutions are to abstain (ha), stay hydrated and drink plenty of water before, during and after the time you drink, and nurse the hell out of your drinks.  But in addition, there are some helpful things you can do to just in case things do get out of hand (and that will do your body good regardless).

1. Green Tea: One of the many benefits of green tea is its ability to support the liver.  It is helpful in preventing hangovers as well as remedying them.

2. Asparagus: Compounds in these gorgeous green stalks help break down alcohol, allowing it to exit the body more quickly.

3. Vitamin C: Alcohol can deplete your body of vitamin C, which assists in alcohol-induced oxidative stress in your liver.  Studies have shown that taking vitamin C before indulging will protect the liver and in addition, help detoxify alcohol.

4. Glutathione: This is the body's greatest antioxidant and a major player when it comes to liver support, detox, immunity, to name just a few.  Unfortunately, most supplements are not very effective.  Look for a good quality brand with liposomal means of delivery for this.  This is what we use.  

5. Activated Charcoal: Take this before wine or beer, or after you're done drinking to help move the toxins out of your body.

6. Hydrogen Water: Molecular hydrogen has a list of benefits I will not get into here, but one is its ability to support the liver and scavenge harmful free radicals, while leaving the beneficial ones alone.  If you are interested in learning more about this, please contact us.

At the end of the day, if you blew it this time, don't stress over it.  Get yourself a Myer's Cocktail infusion during your lunch break and be back on your game for the second part of the day.

Sneak Peek into the Week #2

Hello Evolutionaries!  We hope the weekend has been relaxing and fulfilling.  Here's what we're upto this week.


  • Auggie and Me by R.J. Palacio.  We are fortunate enough to have a 9 year old daughter who reads like its going out of style.  This is her recommendation.  I haven't gotten to it yet, but if the first book, Wonder (now also a major motion picture), is any indication, it will be well worth the investment in time.  Heartfelt and well written book about empathy, kindness and being human.  
  • Farmocology: Total Health from the Ground Up by Daphne Miller (who wrote the book we were reading last week, Jungle Effect).  An interesting investigation into biodynamic farming and its relationship to health and medicine.  Definitely a fresh perspective.
  • Why We Sleep, Unlocking the Power of Sleep and Dreams by Matthew Walker
  • Did anyone read this article in the NY Times this week?  It's an interesting look into friendship and its relationship to health and also offers up some tips on how to nurture our connections.


  • Dead Hang.  Why?  Several reasons.  Spinal decompression, decreasing the risk for back injury, posture correction, grip, rotator cuff, shoulder, forearm and wrist strength, core stability.  You can do this from any overhanging bar.  We keep a pull up bar in our doorway and hang throughout the day.  Start with 30 seconds at a time and gradually work your way up to 90-120 seconds.   Before attempting this, make sure you've nailed your form.  Here is a good reference.  
  • Post Dinner Dance Party.  Research shows that easy movement immediately after a meal has been shown to help lower blood glucose levels.  This could be a 20 minute walk or for us, a family post-meal dance party.  


  • Okinawan Cuisine:  Taking a page from The Jungle Effect, we decided to experiment with traditional Okinawan fare this month.  We are starting with Soba Noodle Soup with homemade fermented sprouted einkorn noodles...a mouthful both literally and figuratively, and adventurous undertaking indeed!  We will post the recipe and pictures soon.  Know any recipes we should try next?  PLEASE SHARE!

The first month of 2018 is just about over.  How are you doing with your resolutions?  If you've fallen off the bandwagon or find your enthusiasm quickly waning, you are not alone.  Apparently, 80% of resolutions fail by February.  Habits are extremely difficult to change and our resolutions are often too grand to allow for any changes in neurological wiring and therefore have little staying power.  So, how can we make change happen and stick?  Let's look at a few effective habit changing strategies.

1. Think small.  Small changes are surmountable and sustainable.  Small successes are gratifying and can cultivate the path to more change.

2. Set up goals.  For example, if you're looking to incorporate more exercise into your day, instead of resolving to visit the gym 5 days a week, resolve to being able to increase the number of push ups you are able to do per day from say, 20-100 in six months.

3. Establish some type of accountability.  Depending on your tendency and whether you respond to inner or outer accountability, you may need to get a friend, join a club or invest in a program to help stick to your goals.

4. Create a morning routine.  We've talked a bit about the importance of morning routines, and their role in getting things done.  Our will power is strongest in the earlier par to the day and decreases throughout the day.  By harnessing will power in the morning and setting the day up properly, we are more likely to follow through on our commitments.

5. Lastly, consider hiring a coach!

Enjoy the week friends!  Findings from the books we've been reading coming up next.  We'll also be posting some Superbowl pre-game strategies and recipes later this week.  Stay tuned.

Sneak Peek into the Week #1

We are going to begin giving you a sneak peek into what we are up to every week.  Basically, you will be receiving a short email listing a few things we've discovered or are interested in for the week.  Hopefully it will inspire your readings and insights!


  • Unplugged by Brian MacKenzie, Dr. Andy Galpin and Phil White.  How to reconnect with our own bodies and brains in the midst of technology.
  • Deskbound: Standing Up to a Sitting World by Kelly Starrett.  This is exactly what we preach everyday.  Movement all day, everyday!
  • Jungle Effect by Daphne Miller.  An interesting account of how health can be transformed through our ancestor's foods.  The author provides several recipes prepared in the traditional fashion from cultures around the world where modern diseases such as diabetes, heart disease and depression are virtually non-existent.  (We are planning on picking a "culture of the month" and try preparing some of these foods every weekend.  If you are interested in trying with us, let us know and we will post the recipes we are making).



  • The Founder Exercise for decompressing the spine and strengthening the core.  Check it out here.


  • JOOVV light.  This light provides full-body biophotomodulation therapy.  Why would we use such a thing?   It's proposed virtues include a variety of ailments such as skin issues (bye-bye wrinkles, acne and stretch marks), muscle recovery, joint inflammation, testosterone production and mood enhancement.  So far we are feeling the mood boosting benefits, which in our honest opinion makes the product worth while already.  We will report back on the other benefits in a few weeks.

Finally, would you like to travel with us?  We are working on creating experiences where the space will be safe to transform your life course.  A place where you can disengage from every day life and habits and upgrade your, reconnect with deeper movement, allow your mind to decompress and focus, learn to make and eat nourishing foods, while immersed in nature?  DEEP HEALTH EXPERIENCES are coming your way soon.  Please email us to be first to learn about our virgin voyage.  Spaces will be very limited!

Why you need a morning routine to kick off the day and what mine looks like.

A common habit shared by some of the most successful people in the universe is following a morning routine.  This is true for world leaders, business executives, athletes, actors, musicians, writers, and artists alike.  Why?  Morning routines set the tone of the day, help foster the feeling of connection and organization, and harness the strength of will power at its peak.  It builds momentum for all that unfolds throughout the remainder of the day.  Routines and rituals also happen to be a commonality between centenarians and super centenarians... aka people who live very long lives. Studies have shown that strong morning rituals help reduce stress and mental fatigue.  Perhaps this is part of the reason why.

My morning routine help me get going without having to ask myself the question, "Hmmm, what shall I do first", which can become extremely overwhelming and absolutely stressful.  I definitely don't get to do all the things on the list all the time, but it's never all or nothing.  I do what I can, and for the most part, here is what it looks like, weekdays and ends.  (Gregg's routine is very similar.  If you want to know exactly what it looks like, write a note in the comments).

  1. Wake up naturally between 5 and 5:30am.
  2. Rub some essential oils on my temples and third eye (usually lavender or frankincense).
  3. Do a couple of rounds of breathing exercises (to be perfectly honest, I often tend to skip this).  
  4. Meditate for about 20-30 minutes.
  5. Perform a few mobility exercises, which are like meditation for my body (some combination of joint mobility or CARS, push-ups, The Founder move, spinal twists).
  6. Make the bed.  This is 100% is closure to all the morning habits that happen in the sanctity of my bedroom and I feel unsettled without it!
  7. Drink a LARGE glass of water with lemon and a bit of sea salt.
  8. While I'm drinking water, the coffee is brewing.
  9. With coffee in hand, I try to write in my journal.  If my daughter is up and we need to get our act together quickly to get to school on time, I don't get to this.  When I do, I write at least 3 things I am grateful for, sometimes sketch and/or write random notes and plan out the day.

What does your morning routine look like?  Need some help putting one together?  Let us know!


Evolutionary Gift Guide

2017 is coming to a close and it’s a good time to take note of who we are and where we choose to direct our futures.  The political turmoil, natural disasters and other struggles we’ve experienced this year may not necessarily subside in 2018, but in unison, we grow stronger and more resilient.  How will you show gratitude to those you’ve leaned on in your life this holiday?  (By the way, did you know that the simple act of expressing gratitude is scientifically proven to improve physical and psychological health and sleep)? 

This is a busy time, so we'll keep it short and sweet, but wanted to leave you with a few (very) last minute transformative gift ideas that will redefine your own or your loved ones’ life experience. 

Have a wonderful holiday friends!

This is the ultimate evolutionary experience.  Over the next 6 months, this program will profoundly improve your health, physically transform, nourish yourself, sleep better, find a deeper sense of peace and contentment, calm the inner chatter in your mind, learn and implement new daily routines so you can be stronger and healthier. You will also experience much less stress and have powerful tools to deal with the stress when it does appear…and inevitably, it will.  For more information, send us an email,
Have you ever made a New Year’s Resolution involving eating healthier, working out more or prioritizing sleep, only to fall back to your usual less than optimal habits a month later?  You are not the only one.  The reason is, changing deeply ingrained behaviors is really hard.  Here is where a well-trained health coach can help.  A health coach can help discover what personally motivates you and work with you to determine goals, develop strategies for change and provide accountability and support.  Help a loved one (or yourself) successfully stick to a health goal/resolution this year and gift them a Deep Health Evolution 6-month Health Coach program with Fatima.  For more details, send us an email,
For wrappable gifts, here are some other ideas.

Molekule copy.jpg

We personally have a couple of these Molekule air purifiers in our home.  They are beautiful, and unlike HEPA filters, they not only trap dust, mold and other airborne nasties, but also destroy them.  Use our link for a $50 discount.


Organifi Green Juice is the tastiest, most nutrient dense, carefully crafted and easy to use green juice we’ve ever had.  The ingredient list is entirely organic and includes wheatgrass, spiralina, ashwaganda, turmeric and moringa.  You get all of this goodness with no blending, no juicing and no mess, and it really is delicious.  Use code greggcook for 15% off.

Here is a pretty BPA free, glass shaker bottle to complete the package!


The Instant Pot simplifies home cooked meals.  It is a work horse.  This model can perform 10 functions, from pressure cooking to slow cooking and even yogurt making.  Add an elegant, heartfelt touch and include the bone broth recipe below on a handwritten note card.


2 stalks celery roughly chopped
2 carrots roughly chopped
1 onion cut into large chunks
5 cloves garlic smashed
3.5-4 lbs grass-fed beef bones (preferably knuckle bones and joints)
1 pastured pig’s foot (optional, but is a great source of additional collagen)
2 bay leaves
2 tablespoons apple cider vinegar
Kosher Salt
Filtered Water


Place all vegetables into the Instant Pot.  Add the bones and the foot, if using.
Drop in the bay leaves, add the vinegar and sprinkle with salt.
Cover the contents with water, but make sure the pot is not more then two-thirds full.
Cover and lock the lid and set to high pressure.
Set the timer for 2 hours and let the pressure release naturally.
Strain the liquid, discard the solids and place in the fridge overnight. This is simply to let the fat rise to the top and solidify. It makes it a lot easier to skim the fat off the top.
Drink the broth alone or add to recipes.

Our favorite way to enjoy bone broth is blended with a little grass-fed butter, turmeric, cumin, sea salt and freshly ground black pepper.