Is Sugar Bad for You?

There’s a lot of recent talk about the dangers of consuming sugar. Is sugar bad for you? Does sugar make you gain weight? Does sugar make you fat? Are all types of sugars and carbohydrates the same? Does the body metabolize all sugars the same way? To find the answers keep reading…

It has become evident that sugars are the primary cause of obesity and diabetes. Many other inflammatory diseases and health conditions are also a result of too much sugar consumption. All sugars, even the ones found in fruit may derail your weight loss efforts. However, some types of sugars are worse than others. I’m not talking about the natural sugars in broccoli or cabbage, or even in some fruit. I’m talking about added sugars even in the form of so-called healthy alternatives, like honey, maple syrup, agave nectar and the like. 

Sugar: the Bitter Truth

In Sugar: The Bitter Truth, a YouTube segment, Robert H. Lustig, M.D Professor of Pediatric Division of Endocrinology, University of California San Francisco, highlights what happens when you consume glucose, fructose and ethanol (alcohol).

A much larger portion of the calories is converted into fats when you consume fructose and alcohol as compared with glucose. Dr. Lustig goes into the exact number of calories your body converts into fats when you consume each one of the above components.

The YouTube is worth well watching. It is packed with information that may be the answer to why you are having issues losing weight even if you cut down on calories.

https://www.youtube.com/watch?v=dBnniua6-oM

So what do you do?

A great way to embark on removing or reducing sugar from the diet is with the help of a sustainable, sensible easy to follow program that will address your sugar cravings without feeling deprived. Sounds good?

If you have decided that 2019 is a great time to cut the sugar then keep reading….In January 14th I am launching my new online program that will help you kick the sugar cravings, help you drop some weight, get your mojo back. It’s designed for busy women who do not want to spend much time shopping, prepping and figuring out what to eat.

This innovative program is ideal for anyone who is worried about what to eat, how much to eat, and are struggling with extra weight, low energy, sugar cravings and holiday over-eating. It’s online and accessible to anyone with a computer and willingness to get healthy in January. What do you have to lose?

During the program you will develop healthy eating habits, and a plan for sustainable weight loss. You will feel motivated, supported and energized. The guesswork of what to buy, and eat, and how much to eat will be gone. And you will gain extra time on your hands to spend on things you care about more than worrying about your food.

This program includes weekly online coaching sessions, meal plans, quick delicious recipes, easy to follow shopping lists, meal prep day by day guides and a private Facebook support group, all at a low cost of $99 for the 2-week program.

So sign up now for the 14-Day Post-Holiday Reset Program for Busy Women! The price is $99.00 

The post Is Sugar Bad for You? appeared first on Tri Holistic Nutrition.

This time of year can be especially challenging for anyone trying to lose or maintain their current weight. Holiday parties and a frenetic pace often lead people to eat too much food and make unhealthy choices. The good news is that many people make resolutions to eat healthier in the new year, and these 5 Tips for Healthy Weight Loss are a great place to start!

Many of my clients are confused about what to eat for healthy and effective weight loss. Some weight loss programs count points or calories, without emphasizing that the quality of the food matters. However, a calorie is not simply a calorie. Did you hear that? I’ll say it another way. A calorie of one food is not equivalent to a calorie of another. For example, the body utilizes 600 calories from salmon, broccoli, grass fed butter and sweet potatoes differently than it does from 600 calories in 2 donuts. 600 calories of nutrient poor “foods” high in sugars will quickly convert into fat, whereas nutrient dense foods sustain the body’s overall needs for energy and sustenance while helping to maintain weight.

Healthy weight loss is also important because you can do real damage to your body on some diets. If you starve yourself or eat a low calorie nutrient deficient diet to lose weight, you can drop pounds, but it’s not healthy. Your cells will be starving, your energy will drop, and you won’t feel well. These diets may work short term but unless you have adopted long term positive dietary habits the weight will creep back up.

You can see my 5 Tips for Healthy Weight Loss below. And if you are interested in a healthy sustainable weight loss program, you may want to know about my new online program in January.

My program will be incorporating the 5 tips for healthy weight loss listed below and much more. So here we go:

1. Whole foods are your best choice.

Pay attention to the source to maximize nutrients and avoid toxins. Most importantly, for your protein, if you eat animal products buy organic, non GMO, pasture raised sustainable options and wild caught cold water fish from clean sources. In general buy S.O.U.L foods: Seasonal, Organic, Unprocessed, Local and fresh as much as possible.

2. Eat a variety of vegetables.  

Eat a variety of vegetables for plentiful fiber, vitamins, minerals and antioxidants.Opt for fresh and shun canned vegetables which lose many vitamins in the process. Again, organic is preferable as the nutrients in the soil are much better. In addition, conventional produce is sprayed with toxins to kill pests which ads to your toxic overload.

3. Focus on healthy fats.

Throw out processed inflammatory omega 6 oils and products with partially hydrogenated fats. These oils are nutritionally deficient in several ways. And hydrogenated fats have bonds that do not exist in nature and are harmful for our cell membranes. Look for organic expeller pressed coconut oil, extra virgin cold pressed olive oil, avocado oil, avocado, nuts and seeds, grass fed butter and ghee. Above all, our brains love omega 3 fats so increase your omega 3 to 6 ratios by eating more cold-water fish, flax, hemp and chia seeds and reducing your intake of omega 6 oils.

4. Include protein in every meal.

Include protein in every meal, in addition to healthy fats for increased satiety. If you join my upcoming online program in January you will be eating the right amount of protein, carbs and fats to keep you satisfied without feeling deprived.

5. Reduce refined carbohydrates, sugars and alcohol.

Reduce refined carbohydrates, sugars and alcohol, which trick your brain into eating more and adding unwanted weight. Refined carbs and sugars are the number one problem in our diets and are responsible for the obesity epidemic, metabolic syndrome and many other diseases. Therefore, to achieve healthy weight loss, you must reduce and avoid these foods.

Likewise, even complex carbohydrates can derail your weight loss efforts. Too many carbs, whether refined or complex, will turn into fat. To read more about carbs click here.

Incorporating these 5 Tips for Healthy Weight Loss will give you a good start on your way to healthy weight loss. Envision yourself at your optimal weight. Feeling wonderful full of energy and life and glowing with health. YOU can do this, just like many of my clients have. And if you are looking for additional help, keep reading…

In January I am launching my new online program that will help you kick the sugar cravings, get your mojo back and drop some weight. It’s designed for busy women who do not want to spend much time shopping, prepping and figuring out what to eat. This program includes weekly online coaching sessions, meal plans, quick delicious recipes, easy to follow shopping lists, meal prep day by day guides and a private Facebook support group, all at the early bird cost of $99 for the 2-week program.

During the program you will develop healthy eating habits, and a plan for sustainable weight loss. You will feel motivated, supported and energized. The guesswork of what to buy, and eat, and how much to eat will be gone. And you will gain extra time on your hands to spend on things you care about more than worrying about your food.

This program is ideal for anyone who is worried about what to eat, and struggling with extra weight, low energy, sugar cravings and holiday over eating. It’s online and accessible to anyone with a computer and willingness to get healthy in January.

So sign up now for the 14-Day Post-Holiday Reset Program for Busy Women!  $99.00  

The post 5 Tips for Healthy Weight Loss appeared first on Tri Holistic Nutrition.

Introducing the 14-Day Post-Holiday Reset Program for Busy Women! 

If you have decided that your 2019 New Year’s Resolutions include making yourself a priority and taking care of the only body you have, then please keep reading…

On Monday January 14th I am launching a new online program that will help you reset your diet after the holidays. The 14-Day Post-Holiday Reset Program for Busy Women will help you kick your sugar cravings, drop some weight and get your mojo back. You will make taking care of yourself a priority in a simple and easy to follow program. If you are overwhelmed by what to eat and feel that you are too busy, this program is right for you! All the guesswork will be gone!

This innovative program is ideal for women who are worried about what to eat, how much to eat, and do not want to spend much time shopping, prepping and cooking. Furthermore, if you are struggling with extra weight, low energy, sugar cravings and inevitable holiday over-eating, then look no further. All you need is a willingness to get healthy and a computer with online access. It’s that simple! To find out more keep reading. If you already want to count yourself in at the early bird rate of $99.00, click here.

During the 14-Day Post-Holiday Reset Program you will develop healthy eating habits and a plan for sustainable weight loss. You will feel motivated, supported and energized. The guesswork of what to buy, what to eat, and how much will be gone. Wouldn’t it be wonderful to gain some extra time to spend on things that you care about instead of worrying about your food intake? Let me help you get time back!

The program includes online coaching sessions, meal plans, with super quick delicious nourishing recipes, easy to follow shopping lists, meal prep day by day guides and a private Facebook support group, all at a low cost of $99.00 for the entire 2-week program! What do you have to lose?

Sign up now for the 14-Day Post-Holiday Reset Program for Busy Women!  at a low pricing of $99.00  

The post The 14-Day Post-Holiday Reset Program for Busy Women appeared first on Tri Holistic Nutrition.

Supplement Protocol for Respiratory Health

I originally wrote this when the Napa, Sonoma and Mendocino fires were affecting us last year. But unfortunately this is so timely again….I hope you all have masks and air purifiers by now (see below for details). Here is what you can do to help mitigate some of the toxic effects of the smoke.

The Northern California wildfires continue to rage and devastate entire communities. It breaks my heart that so many people have experienced such great loss. As you may know, the air quality is terrible and affecting everyone’s health from Mendocino County all the way down to the South Bay. A very light ash has been falling here in Oakland the last couple of days. My eyes were burning as I donated food, water and toiletries for victims of the fire today. If you need help with a supplement protocol for respiratory health keep reading.

It occurred to me today that I really need to put together a supplement protocol for respiratory and immune system health during these times of very poor air quality. Here is my best protocol for supporting your health until the air quality gets better. When you order, use the coupon code HEALTHY10 for a 10% discount on these products. Shipping is free for orders over $50.00.

The Supplements 

N-Acetyl-Cysteine – 1 capsule twice daily during exposure to smoke and smog

Quercetin+ Nettles  1 cap three times daily to bring down histamine and inflammation

Detox- Antiox  2 capsules per day to help combat free radicals and support detoxification

Additional support 

Liposomal-glutathione – 4 pumps twice daily in the mouth to further support detoxification

Inflammatone – 2 capsules twice daily away from food to further combat inflammation

In addition, I highly recommend getting an Air Pura 600 series air purifier for your home and/or office. Also consider getting face masks for when you go outdoors. Those need to be rated N-95, as pictured above, to filter air pollution. The website NonToxic.com (DBA Nirvana Safe Haven) is a local East Bay Area supplier of Air Pura 600 series. They have been researching air purifiers since the 1980’s and have the best options on the market with prices that beat Amazon! Full disclosure – NonToxic.com is owned by my mother, Daliya Robson, who is chemically sensitive and started this business to help people like herself over 30 years ago. 

Like all of you, I hope this will pass soon, but my fear is that the lingering poor air quality is going to cause respiratory issues in many people –  aggravating asthma, allergies, headaches and more. 

If you need additional help and would like to discuss ways to support your health or have questions on the supplement protocol for respiratory health, feel free to reach out to me.

Tamar

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When it comes to taking care of your body and brain, your diet is the single most important factor in determining your health. Nutrition is literally the fuel that makes or breaks you. Thankfully, food is also the easiest and most powerful tool to gain control of your health. By working with a Holistic Nutrition Consultant, you can obtain that control.

Food is also a basic human need and everybody eats. If people have been eating food for eons, why then, in the 21^st century, do we need a professional to tell us how to eat? Since the 1950’s food choices have become much more complex with modern food production, and convenient food, which often sacrifices nutrients, and ultimately health. A Holistic Nutrition Consultant can help you navigate this complexity, gain control of your health, help you fuel your body optimally, and create a sustainable diet which may reduce the risk of degenerative diseases.

Have you been told by your doctor or loved ones to improve your diet? Are you confused about conflicting nutritional information and what would be the best diet for you? Are you dealing with lingering inflammation that prevents you from being at the top of your game? Do you want to learn about foods which can reduce the risk of chronic and life-threatening conditions? Are you struggling to achieve your ideal body weight? Do you resort to quick and convenient meals at the cost of your health? Are you experiencing digestive issues which affect the quality of your life? Would you improve your diet if healthy foods tasted good and were easy to prepare? If you answered yes to any of these questions, working with a Holistic Nutrition Consultant could greatly benefit you! Contact Tamar Today to learn more!

What are the benefits of working with a Holistic Nutrition Consultant?

• Receive customized professional support while achieving your health goals
• Increase energy and well-being
• Effectively lose weight and body fat
• Develop healthy eating habits
• Improve your digestion
• Reduce joint pain and overall inflammation
• Detox from poor diet and sugar addictions
• Overcome sugar cravings
• Reduce stress and mood swings
• Achieve better sleep
• Obtain simple healthy meal plans
• Feed your family healthfully
• Learn strategies and cooking methods for a healthy diet
• Obtain coaching tips and lists for healthy grocery shopping
• Develop a healthy relationship with food
• Have access to top quality professional grade nutritional supplements at a discounted rate

What results can I expect from this work?

Although it is hard to predict what you may achieve while working with a nutrition consultant or a health coach, past clients have accomplished one or more of the following:

• Feel and look better
• Have more energy and vitality
• Develop new lifelong habits that may reduce your risk of developing degenerative diseases
• Reach your weight loss goals
• Enjoy a healthy and confident relationship with food

Contact Tamar Today to learn more!

The post Why Hire a Holistic Nutrition Consultant? appeared first on Tri Holistic Nutrition.

What are the most 8 common nutrition mistakes to avoid before your race?

Surely you have heard of carbo-loading the night before the race. That is supposedly the best time to restock muscles glycogen. But is that true? Not really. Keep reading if you would like to learn more about the most common nutritional mistakes marathon runners and endurance athletes make just before and during the race.

1.     Eating something new/exotic

Go for simple and bland – This is one of my favorites! You have trained hard for your race and you are traveling to a new city. The temptations of exotic foods are alluring, but save unfamiliar food for after the race! Do not ruin months of hard work with eating something your body is not accustomed to.

2.     Night before Carbo-loading and overeating

One problem with the traditional pasta feed the night before is that when you eat a very large amount of carbs, and do not use them immediately for energy, your body will convert them to fat. All carbs are metabolized into sugar. And high blood sugar is toxic to the body! So as soon as you have elevated blood sugar the body will release insulin to get rid of it. Insulin is your fat storing hormone and it coverts sugar into triglycerides. Excess sugar becomes fat rather than muscle glycogen.  The best way to carbo-load is during the months preceding the race.

3.     Eating too late the night before

The last meal before your start time should ideally be about 13 hours prior. If your race starts at 7:00 am you should eat your dinner around 6:00 pm the night before. If you are attending an organized pre-race dinner, just try to eat as early as you can. Do not overeat, and you should probably keep away from alcohol too, and save that for the post-race treat!

4.     Eating too much fiber the day/night before

Fiber is great! During the months of training consume large amount of roughage in the form of fresh veggies and some fruit. But on the last day, slow down a bit. You can still have vegetables and salads but not as much as you normally have.

5.     Breakfast foods and fuel

If you plan to travel and don’t know what will be available you may want to bring breakfast foods with you. You also want to find out what will be offered at the aid stations and train with that brand.  Otherwise the best option is to bring your own fuel. My favorite brands are CarboPro Non GMO NSF certified which is practically flavorless plus  Electrolyte Synergy  for electrolytes and flavor.

6.     Eating and drinking too late the morning of the race

If you are eating a solid meal before your race, you may need to eat 3 hours before. If you are having a liquid meal then 2 hours will most likely work. The key is to experiment in advance. This is why you should wake up 2-3 hours before your long workouts. By race day you will know exactly what you will eat the morning of the event.

7.     Caffeine consumption

If you are a caffeine user and want to benefit even more from the caffeine effects on race day, you will need to go caffeine free for at least a week before. Caffeine has some performance enhancing properties. Not only does it give you more stamina, but it also dumps glycogen into the blood therefore creating more energy. But if you are having caffeine regularly you may not achieve the same edge. The problem is that if you are a habituated drinker and you stop you will have a withdrawal headache. On the other hand, if you never drink caffeine and do not know the effects it will have on you, then stay away, as you may have an unpleasant gastric response.

8.     Hydration issues

Dehydration greatly diminishes your performance. It becomes noticeable at 2% or greater dehydration (3 pounds for a 150 pound body). Therefore you want to drink before you are thirsty. I typically recommend 24oz per hour, but this can vary depending on your sweating and the actual temperature.  For the run you want to prefect your hydration so you are not hearing your stomach sloshing, or having to stop at the bathroom. Avoid overhydrating, hyponatremia, or being waterlogged. Too much water can dilute electrolytes which is also a problem. If you tend to have digestive issues try  CarboPro Non GMO NSF certified  plus Electrolyte Synergy.  After your race – make sure you hydrate with plenty of water and electrolytes.

If you would like to discuss your specific fueling needs, in order to improv your recovery as well as performance, contact me at Tri Holistic Nutrition.

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People who are following a gluten free, dairy free and egg free diets  have a very hard time going out for breakfast, especially if they are vegan. Restaurant breakfast food typically include eggs, grains (wheat and gluten) and dairy. When I was following such a diet I was not able to eat out unless a restaurant served greens, fruits and some kind of protein like breakfast sausage or bacon.

For those who are following an anti-inflammatory elimination diet, where the only grain permitted is buckwheat, millet and seeds should be omitted.

Use all organic ingredients when possible

• Apple cider vinegar
• 1 cup unroasted, raw buckwheat
• 1 cup millet
• 1 cup filtered water
• 1 ripe mashed banana or 1 cup blueberries (optional)
• 2 Tbsp. coconut oil
• 2 Tbsp. Grade B. Maple syrup
• 1-2 tsp. cinnamon
• 1 tsp. vanilla extract
• ¼ tsp. sea salt
• Raw pumpkin or sunflower seeds

Soak the millet and raw buckwheat overnight with 1 tsp. apple cider vinegar. Drain and rinse thoroughly and place in blender with 1 cup fresh filtered water, banana, coconut oil, maple syrup, cinnamon, vanilla, and sea salt. Blend until creamy. If using blueberries or mashed banana add them after blending. Use coconut oil on a heated nonstick ceramic pan or well-seasoned cast iron pan to prevent sticking. Sprinkle each pancake with seeds once the holes form, before flipping over. Serve warm with raw nut butters, grade B. organic maple syrup, blackstrap molasses, applesauce, plain yogurt and /or fresh fruit. Other gluten free whole grains may be substituted.

Here they are served with home-made apple apricot sauce, fried plantains and raspberries, herb tea and no seeds.

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Are you too busy to go shopping and prep for healthy delicious meals? Yet you still want to eat well? Fresh organic non GMO produce from local California growers, paired with grass-fed, pasture raised, meat and poultry and wild caught fish, will be shipped to your home ready to cook at a great price. Have I caught your attention? Join today and get $35.00 of your first order!

SAVE TIME

Sun Basket is a wonderful solution for people who want to save time and eat well, yet are too busy to go grocery shopping. The changing weekly menu options are created by Chef Justine Kelly, former head chef of the Slanted Door restaurant. Choose from a variety of special diets such as Paleo, Vegetarian and Gluten Free. If you would like to save time and eat well with Sun Basket, check out their website to learn more about this convenient service. 

Three Sun Basket meals was all it took to sell me. I chose from eleven enticing meals for that week and I selected three Paleo Gluten Free options. Each meal was delicious and fun to make. I know many of my clients who appreciate quality ingredients and convenience would love this service. 

The box contained separate bags, clearly labeled with everything needed (produce, spices, fresh herbs and sauces) to create for meals for 2 people. All arrived cold and ready to be refrigerated. Easy to follow cooking instructions were included with great images. Also included was a prepaid shipping label to return the packaging material! Wow, what an amazing service! And at $11.49 per meal including shipping – you can’t beat that price. 

EAT WELL

My 26 year old son was visiting from Hawaii and was more than happy to take on the task of making our first meal. He chose Steak with Roasted Broccolini and Tomatoes. Following the fool proof instructions, within 25 minutes, we enjoyed a yummy homemade healthy meal at a fraction of the price compared with dining out. Our conversation centered around the ease of preparation, and the amazing taste of the mouthwatering steak with roasted broccolini and tomatoes over a basil-walnut pesto. Here is a photo of our “creation.”  

The next meal I made was Pork Loin with Caramelized Onions and Honey-glazed Root Vegetables. The onions were cooked in the same pan used to brown the pork to take advantage of any savory juices left behind. Rosemary and honey added just the right amount of sweetness to the roasted veggies. That too was quick and fantastic. See my photos bellow. 

For Saturday night I prepared the Indian Spiced Turkey Meatballs with Curried Cauliflower. My goodness that was an amazing dinner! The premixed blend of cilantro, garlic, oregano and paprika delivered bold flavors to the meatballs. The roasted curried cauliflower were melt-in-your-mouth divine. 

This meal was truly a masterpiece! The flavors of the curry roasted cauliflower paired with the garam masala in the tomato sauce, and flavors of the turkey meatballs were phenomenal. And Houdini, my furry friend, licked the sauce off my bowl with such gusto that I could not get him to keep still for the photo…

If you have not already figured this out – I was truly impressed. There are other similar concept companies that ship pre-measured ready to make meals. But none use local and hand selected seasonal organic and non GMO farmed produce with no weekly commitment at that price.The ship for free and use recyclable and reusable packaging material you can ship back to Sun Basket at no cost to you. 

Get 50% off Family Meals from Sun Basket! Fresh organic and sustainable ingredients and kid-friendly recipes delivered! Or give Sun Basket a try and you won’t regret it!  

The post Save Time and Eat Well with Sun Basket appeared first on Tri Holistic Nutrition.

Use all organic ingredients when possible

• 1 bunch Dinosaur kale, washed, and shredded very thin
• 1 cup thinly sliced carrots cut into ½ circles
• 1 cup diced red bell peppers
• 1 cup thinly shredded red cabbage
• ½ cup raw pumpkin seeds

Dressing:

• ¼ cup organic extra virgin cold press olive oil
• ¼ cup unsweetened brown organic rice vinegar
• 1 Tbsp. sesame oil
• 1 tsp. palm sugar
• 2 Tbsp. raw sesame seeds
• Sea salt to taste

Wash and de-vein kale. Cut into very thin shreds. Place in bowl with shredded red cabbage, thinly sliced carrots and diced red peppers.
Mix all dressing ingredients together and pour over salad. Let salad sit for several hours to soften.
Roast pumpkin seeds in a cast iron pan until golden brown, making sure they do not burn. Mix into salad or sprinkle just before serving.

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I am always looking for easy ways to feed the family healthy nutrient dense foods. I made a slow cooked Osso Buco Stew with Kale and Baharat when my son came home for a visit. I like to feed my family traditional slow cooked nourishing meals that evoke the sense of sight, taste and smell. There is nothing like a slow cooked meal, combining, meat, broth, veggies, onion, and garlic and aromatic exotic spices to create that balance that says YUM and HOME!

And although I was around all day to take in the developing aromas, the assembly took 10 minutes and the cooking happens on it’s own. This is the beauty of a slow cooker or Crock-pot. You don’t have to be home! Sometimes when I’m using my Crock-pot or Le Creuset Enameled Cast-Iron Dutch Oven, my neighbor texts to ask what I am cooking. The amazing smells trickle beyond the walls of my kitchen…

I purchased 3 lbs of Osso Buco. If you do not have grass fed meat where you live consider having it shipped to you. It’s worth the extra effort it takes to make sure you feed yourself and your family well. Grass fed meat is rich with omega 3 fatty acids as well as Conjugated Linoleic Acid (CLA) fats, which are so good for you. Plus it tastes much better and you know you are not getting hormones, antibiotics and other toxins the animal was fed. The bones in Osso Buco contains bone marrow which tastes great but is also good for you. Fossil Farms will ship pasture raised Osso Buco and other meats. GrubMarket will also ship organic and pasture raised meats at a great price. And use the coupon code TriHolistic20 to receive a 20% discount on your first shipment at GrubMarket.

I won’t eat beef unless it is grass fed and I stock my freezer from GrubMarket to last me for a few weeks at a time. I also stock organic grass fed beef bone broth and of course Baharat which adds the distinctive flavor to this dish.

Baharat is Arabic for “spices” and is used extensively in North Africa and the Near East. It is a mixture of paprika, black pepper, cumin, coriander, allspice, cinnamon, clove, cardamom and nutmeg. It is amazing with beef, lamb, chicken, lentils and tomato based sauces. And spices are an excellent way to add pytonutrients and antioxidants to your food. So add them liberally and make sure they are the best quality and fresh.

Mirepoix (pronounced “meer-pwah”) is thebasis of most stews. A mirepoix is a roughly chopped vegetable cut, usually a mixture of onions, carrots, and celery. The traditional ratio is two parts onions, one part carrots, and one part celery. These fall apart and melt in the process of slow cooking which gives the stew the rich complex flavors, and thickens the sauce. 

The Ingredients for the Osso Buco Stew

• 3 lbs. Osso Buco with bones
• 2 cups onions, chopped
• 1 cup celery, chopped
• 1 cup carrots, chopped
• 4 garlic cloves, chopped
• 2 cups beef bone broth
• 6 tsp. Baharat (use 2 tsp. per lb. of meat)
• Sea Salt (to taste)
• 1 Luciano kale, chopped
• Italian parsley (for garnish)

Simple Assembly

Chop the garlic, onions, celery and carrots and place in the bottom of a 7 quart Crock-pot. Place the Osso Buco beef on top. Sprinkle with sea salt. Pour 2 cups of bone broth. Cover and cook for 8 -10 hours on the slow option of your Crock-pot. When the meat falls off the bones and is very soft you are done. About 30 min before meal time add the chopped kale. Serve in bowls with rice cauliflower and fresh Italian parsley.

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