Meditation for The People Who Have No Time

I made this video to show how easy and life changing mindful meditation plus bineural beets are. 

What also came to mind is that it perfectly pairs with an old post of mine, The Red Light Meditation. So, it's reposted below

The Red Light Meditation

The comments I get the most when I bring up relaxation or meditation and their benefits is: "I don't have enough time, or too busy, I’m overwhelmed, I can’t fit that into my life." I know that sometimes that is definitely true for me.

The challenge was to create a technique that I could do consistently but that did not take any more time out of my day. So, I asked myself, “Is there any time that I’m not using where I could at least take a breath?”

Then it hit me, STOP LIGHTS! I spend a countless amounts of time being unconscious just sitting there at those stop lights doing who knows what. There was my free time! Yet by all intent and purposes I'd be doing the same thing I’ve always done, really adding nothing to my day, but now doing it with intention.

After almost 30 years of meditation and doing just about every practice under the sun, this was one of the easiest and yet most powerful processes I have ever done. I feel it is one of the few practices that truly permeates my life, when all others tend to fall away. Instead of adding a new meditation to my life it integrates meditation and my life. Plus, it is really easy, I like that.

Here it is:

Every time I stop at a red light I take long slow deep breaths through my nose, down into my belly, and back out my nose while focusing my eyes on just one thing. It is usually the red light in front of me. I also try not to chest breathe or hold my breath. Smooth and deep is what I think. The point is to find stillness and peace right there in the chaos of traffic then when the light turns green go about my day. That’s it!


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The Ego and The Higher Self... Telling the Difference

Thoughts are a virtual constant, if you've ever had a problem figuring out if your thoughts are ego, or if they're your higher self giving you guidance, this video explains how to tell the difference.

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The VHAALT Low Temperature Beef Bone Broth Recipe (VHAALT, Primal, Paleo, Low Carb)

One of the most valuable and core foods in the VHAALT Program is Bone Broth (aka Stock). In the program the "ALT" in the acronym stands for Animal Low Temperature. So as you can figure out this recipe is low temperature, unlike most bone broth recipes.

Most bone broth recipes, particular beef bone recipes, use beef bones where the meat has been oven or stove cooked, reaching temperatures of 350-500°F. Then the bone broth is cooked (stovetop or crock) and at up to 220°F (which is water's boil point) since most recipes reduce the broth to make a stronger flavor.

This high temperature cooking style makes this once very nutritious and bioavailable food into something your body can only recognize as a toxin.

It denatures the proteins and oxidizes the fats, creating an immune inflammatory responses and artery clogging dissolved solids.

We've saved the best for last among this "great" news about standard bone broths: high temperature cooking creates end stage glycation and HCA's (Heterocyclic Amines); both are known to cause cancer. This is all because of the cooking style and temperature.

The VHAALT way of preparing food, particularly animal products, has none of these down sides and therefore the food retains it's healing properties. 

Eating your animal products raw is best, but sometime it hard to find meats and such that are raised and killed in a safe-for-consumption atmosphere. In fact it is very rare to find meat that is safe to eat raw. (I will have other posts and videos with exact information about consuming raw animal products.)

So cooking your animal products is one way to mitigate some of the environment/farmer safety hazard like bacterial contamination. But as you now know, this popular way of high-temperature cooking meat and broth is so harmful, it negates the safety benefits of killing bacteria through cooking.

The VHAALT program solves these challenges by slow cooking the broth at a low tempreature. We keep the broth at 140-145°F for 24 hours.

This is hot enough with long enough cooking time to eliminate the pathological threat while maintaining the nutritional integrity. In fact this style of cooking is a form of predigestion. It actually makes it easier to digest the protein and fat without the denaturing and oxidation associated with high temperature cooking. 

How to Make Your Broth
  • You'll need a slow cooker or crock pot* (make sure it has a WARM setting and stays at a temperature between 140°-150°F. If it gets to 150+, turn it off and let it cool down to 145, then turn it back on WARM)
  • 2-3 pounds bones (if you have 6-8 quart crock pot, oval works best; if you have a smaller crock pot, buy an amount of bones that can be complete submerged in water)
  • 1-2 Tbsp Organic Raw Apple Cider Vinegar (~1 TBSP per 3 quarts water)
  • Cold water to fill crock pot (filtered or pure spring water is best)**
  • 24 hours for the first set of bones works well

Get the best bones you can find. Miller’s Organic Farm/UdderlyLA or North Star Bison has beef bones you can order and have shipped to your home. Get the “marrow bones” if they have them, though the other bones are fine too (and less expensive than marrow bones), pending your health status. Grass Fed, Beef (or Bison), and Organic are the criteria you are looking for.

KEEP THE TEMPERATURE BETWEEN 140°-145°F. Use simple bones (with minimal meat), and DO NOT PRECOOK THEM. Bones, water, and apple cider vinegar ONLY at 140°-145°F. After 24 hours, ladle out 1-2 cups into a mug, add Bragg’s Liquid Aminos, Organic Namashoyu, and/or Pink Salt to taste and drink. Or use the broth in soups, or as a sauce base (remember not to heat about 150° to keep the nutritional benefits).  It tastes delicious and is extremely nutritious. At this point you can remove 1/2 of the broth, store in a glass mason jar, cool to room temperature, and refrigerate or freeze (if freezing be careful not to break glass; you may need to use plastic). Add more cold water, repeat the process, and you will get 5-10 batches of broth out of one set of bones. We typically get around 12 quarts (3 gallons) of broth per 2-3 pounds of beef bones. Go VHAALT!

* Also most crock pots have LEAD in the glaze of the pot. Make sure yours does not. (Keep an eye out for an up and coming post on this.)
 ** WARNING : Most cities add chlorine and fluoride to their water; and other toxins like Lead and Cadmium have been found (Flint, MI) in water supplies. Not good. Filter (something better than a pitcher or simple faucet filter) your water with a 10-stage water filter (minimum), a Berkey water filter (with a fluoride-eliminating filter, or a reverse osmosis filter.

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How to Make Raw Unheated Organic Papaya Custard & Video

This is basically a redesigned recipe from Aajonus Vonderplanitz (The Recipe for Living Without Disease). I modified it based on my palate and now it tastes like real custard, instead of a health food trying to taste like custard, but tasting like snot. It tastes like a real gourmet dessert. It's not only delicious, but it is extremely easy for virtually everyone to eat since it takes very little effort for the body to digest.

It's exceptionally helpful for people with wasting disease, irritable bowel, diverticulitis, gastritis, gastrointestinal issues, or Crohn's disease.

Cancer and the Custard 

I found this custard because I had more and more cancer clients than ever before, and they were in the middle of or done with chemo and/or radiation, and were having trouble getting food down. One of the side effects of chemo/radiation is that cell mitosis, aka cell division, is inhibited. We've all seen it in the form of hair loss, here the hair follicles (cells) just stop growing and die. Well, the lack of cell division happen on the inside too, especially to all the mucus membranes. That includes the mucus membranes inside the mouth, eyelids, throat, stomach, intestines and anus. Here is the problem with that, when the mucus membrane cells do not reproduce well, those areas... how do I put this? They become extremely chapped. Chapped as if you ran out of water in the dessert and your mouth and lips are so dry it feels like they are sunburnt and you just ate a mouthful of sand.

Think about swallowing and blinking as if your throat or eyelids were this chapped and sunburnt. That would suck, wouldn't it?

The challenge here, other than the cancer, is simply EATING.  My first concern was getting high nutrient, bio-avalible healing foods into my clients. Another big problem with chemo/radiation is that it uses up your antioxidant storages. Basically you become malnourished very quickly. 

This custard is the solution to these problems. It acts as a mucal enhancer, like a mucus membrane scaffolding for your digestive system. Plus the custard is packed with proteins, minerals, vitamins,  perfect fats, and it digests almost immediately. The people I have given this to have recovered two to three time faster than those trying to eat food regularly. 

Digestive Disorders and the Custard

But here is the story of someone I gave the custard to who didn't have cancer, but she had one of the more difficult digestive disorders.

I was visiting friends with Katie (my Lady), and was once again astonished by the effectiveness of good quality food and how that is one of the few important things the body needs to heal. This friend had chronic gastritis (inflammation of the stomach wall) and was having a particularly bad bout with some very unpleasant stomach cramps. Unfortunately most of the doctors she went to for this couldn't find the cause and concluded it was in her head! So even though she was trepidatious about the raw dairy, she tried just one teaspoon of this custard and within a few hours her stomach cramping was gone! She ate a few more teaspoons and kept feeling better. Seriously powerful stuff and it's delicious.

Here's the recipe from The Recipe for Living Without Disease, modified based on how I make it since I've had better luck with this version and it yields a larger amount. Trust me, you'll want to share or have more for yourself. If you're getting into this Primal/Paleo/Low-Carb diet thing, please check out Aajonus Vonderplanitz's books at the bottom of this post.

Makes 2-3 servings (or 4 very small servings)

The Papaya Custard
  • 1 medium-sized organic Papaya, remove seeds and peel (if you have a different size papaya, modify ingredients accordingly)
  • 3 raw Eggs (never refrigerated, from organic-fed, free-range chickens)
  • 1-2 Tbsp raw unsalted Butter (from grass-fed, pasture-raised cows)
  • 2 Tbsp unheated, organic Honey*

*Honey note: make sure honey was NEVER heated - many honey companies that labeling their honey "raw" actually heat their honey to only 110° to make jarring easier, which by FDA standards can still be considered raw, but for our purposes is not really raw (as enzymes in honey are killed above 100°. Pacifica is a good, reliable brand that has a never heated line of honey).


Before blending, place ramekins or other small bowls out on your counter so you can pour custard immediately into their serving bowls once it's blended. You may also want to use a spatula/scraper to get all the custard out.

Put papaya, eggs, butter and honey, in that order, into the blender jar and blend until smooth. Blend all ingredients together on a low speed for a few seconds, increase to medium speed and watch to see that all ingredients are smoothly blended. Once blended, immediately pour custard into the ready bowls.

Refrigerate to chill. Ready to eat in about 20-30 minutes, once the custard has set. Please eat within 6 hours for maximum nutrition benefit.

Have any questions? Let me Know.

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Sifu Marcus Lovemore


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