Food as Fuel

Food as Fuel

Nutrition is truly the cornerstone of our health.

Every part of our body... organs, muscles, bones, nerves, skin, blood

and even our cells and microbiome is made up of what we eat and drink.

Think about that.

When we look in the mirror that's we see- all the things we've eaten.

The big fresh leafy green salad with raw veggies and nuts. Fresh organic fruit 

and greens smoothie you had for breakfast. 

Or was it that double bacon cheeseburger and fries with a "diet soda".

Which one do you want to be made of?

We already know how we should eat. We just pretend we don't. So most of us just 

keep downing the junk we consume, knowing it is doing us harm. We know better.

No other animal does that. Think about that.

The food we consume is so much more than "fuel".

Our bodies use every part of the food we eat. 

Macronutrients- proteins, carbohydrates and fats.

Micronutrients- vitamins and minerals

ex; calcium-builds bones, clots blood, maintains cell communication

ex: magnesium(plays a role in over 300 enzyme systems)-muscle and nerve function

blood sugar control, blood pressure, energy production and 

and transports other minerals.

ex: Folate(vitamin B9):converts food into energy, helps the nervous system 

and brain function and red blood cell production.

ex: Phytochemicals- flavornoids, phenolic acids.

None of these nutrients provide fuel, but are definitely needed for total health.

When we lack any nutrients and minerals our body doesn't work properly.

These nutrients protect against cancer, offer DNA protection against free radicals, 

decrease the risk of heart disease and reduce overall mortality.

These are all found in berries, broccoli, kale, garlic, onions, colorful veggies, etc.

When we eat, our bodies sense incoming nutrients and send signals to our

brain to let it know what is coming in.

Don't fool your brain with junk food.

Every food decision we make sends a message to our body.

The answer to better health and life is simple:

Eat a variety of whole, fresh, clean foods-mostly veggies,fruit,beans,nuts,

seeds,grains,sprouts and healthy fats. Eat a lot of it raw.

Here's a quick recipe for dairy-free yogurt;

1 can of full fat coconut milk

3 tbs of chia seeds

1/2 tsp vanilla extract 

1/2 squeezed lemon juice

2 pitted dates

2 cups fresh or frozen fruit

pinch of salt

Opt; add 1  probiotic capsule

Combine all ingredients in a blender until smooth.

Let sit in fridge a couple of hours or overnight.

Top with granola, coconut flakes or more fruit.

Enjoy,

Have a great week.

Be kind.

Judd

Gut Health: Part 5

Gut Health: Part 5

This is the last of the series on gut health.

Kris and I just got back from a week of visiting relatives in Arizona.

We had a great time with them.  Also saw some beautiful desert areas, 

Grand Canyon, Painted murals in Chloride,Arizona , and even spent time on 

Route 66 in  Donkey Town. Good times!

On the long "red-eye" flight back while Kris slept, I listened to Rich Roll's

latest podcast with Dr. Robynn Chutkan, M.D.  It is the perfect way to conclude

this series on gut health.  You can find it here: Rich Roll

 I know these podcasts are sometimes long, but they are well worth the time invested listening.

"There is no question the number one food to eat to grow a good gut garden is plant fiber,

and there really can be no debate about that"

Robynne Chutkan M.D.

"Live dirty, eat clean"

Have a great week.

Be kind.

Judd

Gut Health: Part 4

Gut Health: Part 4

Now that we understand the role our gut plays in overall health, we can see why probiotics

are an important tool in the fight against chronic disease.  Prebiotic foods are just as important

in maintaining a healthy microbiome.  Probiotics(good bacteria)maintain a healthy digestive tract and prevent diseases,  Prebiotics are non-digestible compounds which feed those good bacteria, so they 

may grow and thrive.

Here are a few foods that are great prebiotics:

Bananas: a good source of a form of fiber known as FOS, 

which is mostly indigestible, so it functions as fiber.

Avocados: Nutrient bombs!  Eat them everyday.

Allium vegetables : onions, garlic, chives etc.

Dandelion greens: It also makes a great tea.

Apple cider vinegar:  also has many other benefits.

Here are 2 informative videos by Dr. Michael Greger M.D.

Microbiome: The Inside Story

Perbiotics:Tending Our Inner Garden

Have great week. 

Be kind.

Judd

Gut Health: Part 3

Gut Health: Part 3

November 1 is World Vegan Day.  There is a difference from eating 

a plant-based diet and being vegan, but they do go hand in hand.  By eating

plant-based, you are reducing the horrible effects of  animal cruelty in factory 

farming practices.  You are also reducing damage to our ever declining health of the environment,

caused by animal agriculture. Watch: Cowspiracy available on Netflix.

Back to healthy guts....

Our intestines need healthy bacteria to maintain proper balance.  The  foods that we 

consume either provide good or bad bacteria for our digestive system.  

Antibiotics, excessive sugars, and even stress can kill naturally occurring good bacteria.

This leads to inflammation, food allergies, skin issues and even mood disorders.

Probiotics are live, friendly bacteria that are naturally present in our intestinal tracts.

They maintain our digestive and overall health.

According to a 2012 Study, almost 4 million people have consumed probiotic 

supplements. But you can get the same, (if not better, less expensive and more beneficial nutrients)

from foods that contain probiotics.

Here are 7 foods to incorporate into your diet that pack a probiotic punch:

*Kombucha is made by fermenting sweetened black tea with a blend of bacteria

and yeast.  After the process, it is a carbonated drink which contains probiotics, vitamins,

acids and enzymes.  Some contain alcohol so you must be 21 to purchase.  My favorite

is Synergy Gingerade.

*Kimchi is simply pickled cabbage or veggies with a bit of spices.

It has been a staple in Korean diets for thousands of years.  Read here for more benefits of Kimchi. 

*Miso is made from fermenting soybeans. The paste is commonly used in 

Miso soup.  Check out the health benefits of Miso here.

*Yogurt is the most well known probiotic fermented dairy product.  

  Non-dairy yogurts are also available.

All yogurts are not the same!  Heavily processed and yogurts full of sugar will not

produce the same benefit; they will actually cause more harm than good to the gut.

* Kefir is a fermented dairy product, which is also available in non-dairy form,
and is much like a drinkable yogurt.

It is packed with probiotics, calcium, B12, folate, magnesium, and can heal the digestive

system by fighting inflammation and improving lactose digestion.  You can find some non-dairy alternatives here.

*Tempeh is made from fermented soybeans.  A popular meat substitute, it is packed with

protein, vitamins, minerals and plenty of probiotics, and it takes on whatever flavor you are cooking with.  Check out our "Tempeh Reuben Sandwiches" in our recipe section.

*Sauerkraut is fermented cabbage, and is very easy to make.  If you are going to purchase it at the 

store, make sure its organic!  (Non-organic is loaded with sodium-benzoate.)  Here is a recipe for      Raw Vegan Sauerkraut.

One last thing:

This a link to one chapter of Dr. Garth Davis' new book "Proteinaholic".

He and his publishers have allowed this chapter to be available online in light 

of the WHO's report on processed meats' link to cancer.

Please watch Dr. Garth Davis "Americans have became obsessed protein",

then read "Proteinaholic", chapter 13.

Have a great week.

Be kind.

Judd

Gut Health: Part 2

Gut Health: Part 2

The number one cause of death in the U.S. is heart disease.

We have the power to supply our heart with "clean blood".  Or, we 

can power our heart with "dirty blood", which leads to disease and death.

From the ancient wisdom of Hippocrates; "All disease begins in the gut"

Here are five ways to transform your body's health.

*Skip processed foods that leak endotoxins into your blood.

Processed foods can cause the cells lining the GI tract to separate,

and allow the toxic bowel contents to leak directly into our bloodstream

and arteries.  In a 1997 study at the University of Maryland's school 

of Medicine, volunteers eating a McDonald's Egg McMuffin showed

signs of artery damage within one hour. And a bacterial toxin called 

endotoxin was circulating in the bloodstream causing inflammation

and injury in the heart and lungs.  Keep your blood clean by avoiding 

processed foods, including processed sandwich meats rich in endotoxins

from dead bacteria.

*Avoid grilled foods.

Grilling or barbecuing foods creates a chemical reaction' especially

meats, that creates advanced glycation end products (AGEs)

These harmful chemicals enter our bloodstream and cause inflammation

 and aging reactions.  To clean up your blood, skip charred and grilled foods, 

especially animal products.

*Choose a plant-based diet to lower your TMAO blood levels

Eating meat leads to the increased production a chemical called

TMAO in our GI tract reaching our heart arteries and stimulates Coronary

Artery Disease.

In contrast, people who eat a plant-based diet mostly have "clean blood"

free of TMAO.

*Eat more fruits and vegetables to fight cancer.

In a study of prostate cancer patients  by Dr Dean Ornish,  demonstrated that eating 

a plant-based diet for three months, produced a change in the blood of patients that rendered

it capable of killing prostate cancer cells. Their blood cells literally became "chemotherapy"

without the side effects. 

*Eat more fruits and vegetables to heal your arteries.

In another study, patients with heart disease eating a plant-based diet for three months

altered the activity of genes involved with artery inflammation and damage.  It turned 

off those genes and turned on those genes which favored healing and health.

Our heart and arteries are innocent bystanders of the blood we bathe them in.

We can control the nature of our blood by the foods we consume. The health 

of our GI tract influences the status of our heart and arteries.By eating a diet rich 

in vitamins, minerals, phytonutrients and antioxidants we can create clean blood

throughout the body.

Clean plant-based nutrition, stress management, clean air, clean water and sound 

sleep can transform your health!

  

This information was from an article by Dr Joel Kahn.

Have a great week.

Be kind.

Judd

  

Gut Health: Part 1

We are super organisms!
Gut Health: Part 1

We have over 100 trillion microbial bacteria living on and in our bodies.

For every human cell there is 10 resident microbes, making us more microbial than human.

You could say we are super organisms!

Our lifestyles and standard american diets are "starving" our good micro biome in our intestines.

The overindulgence of bad diets( processed foods, junk food, sugar, meat and dairy, etc.) are depleting the good bacteria that keeps us healthy.  In the process, it encourages the overgrowth of the wrong bacteria. The resulting imbalance makes us prone to disease, obesity, and negatively affects our metabolism, hormones and cravings. Even our immunity and genes our affected.

Processed foods, sugar(not fruit) etc. all cause inflammation and negative effects on our bodies.  

Chronic inflammation is involved in diseases such as diabetes, heart disease, stroke, cancer and much more. This type of food serves as "fertilizer" for pathogenic microorganisms and yeast, causing them to multiply rapidly.

For optimum health, a diet rich in whole, unprocessed foods along with cultured or fermented foods,

which are high in probiotics is best.

Here is a link to 5 Fermented Foods You Should Be Eating 

and a easy Vegan Coleslaw 

also check out Bananas For A Superlife

This might be an overload of resources but...10 Foods for Great Gut Health

Let's live a Super Life!

Have a great week.

Be kind.

Judd

The Wonders of Chia seeds

The Wonders of Chia Seeds

Chia seeds are one of the oldest sources of nutrition.

It's been documented to have been consumed by the ancient Aztecs and Mayans as early 

as 3500 B.C.  Both for nutrition and medicinal purposes.

They are rich in nutrients and are easy to use.  They can be eaten raw, soaked in juices and 

added to a variety of different foods,  like cereals, puddings, baked goods,smoothies, 

salads, quinoa and veggie dishes.

They have an amazing ability to absorb water and fat.  So they can be used to thicken sauces

and even as an egg substitute in recipes.

Here are some benefits:

*They are high in antioxidants, which helps fight free radical damage in the body

*They are typically Non-GMO, organic, and non-irradiated.

*They are very low carb (1 gram per ounce).High in fiber, helping to support

a healthy digestive system.

* They are a great source of protein( appr. 14%) Which helps to reduce appetite

and improve muscle repair.

*They help in weight loss, with the high fiber content and ability to absorb water,

making you feel full.

*They support healthy bones.  Gram for gram, they have more calcium(18%RDA in one ounce) than 

most dairy products. They are also high in phosphorus,magnesium and protein. 

*They help to detoxify the body.  They have the highest combined plant source

of omega-3, fiber and protein. They help to support your natural detoxification,

repair your cells and support a healthy digestive system.

*They are a natural beauty food. A blend of healthy fats and minerals including

zinc,which promotes healthy skin, hair and nails.

*They protect your heart. One tablespoon of chia provides 100% of RDA for omega-3 ALA.

Omega -3 helps to lower cholesterol and maintains proper artery function.

*They reduce the risk of colon cancer. With their high fiber content it helps improves 

intestinal health and regularity.

*They are gluten-free and are great for lowering blood pressure and inflammation.

I eat them everyday:

 As a gel on oatmeal with fruit, by sprinkling ground seeds on salads 

or adding to smoothies.

The possibilities are endless.

Here's a pudding recipe from the: The Plantpower Way

Cacao Chia Pudding

1/2 cup chia seeds

Filtered water

1/4 cup raw honey or maple syrup

or

4 pitted/soaked dates

1 small avocado

1 tablespoon coconut oil

2 tablespoons cacao powder

In a small bowl, soak chia seeds in 2 cups water, 

stir until they expand and become a gel.(3-4 min)

If using dates, soak them in water for about 30 minutes.

In a Vitamix or blender,

Add avocado, coconut oil, honey or dates and cacao powder

Pour in chia seed gel and blend on high.

Place in serving bowls and chill for 2 hours or devour immediately!

There will be no post next weekend.

Our son and I will be in Atlanta participating in the Atlanta Spartan Super. 

Have a great week.

Be kind.

Judd