UNBREAKABLE

This weeks post is a little different.  You might have seen people wearing those rubber wristbands with different sayings or recognizing certain causes. "Livestrong", "Autism", "Breast Cancer Awareness" to name just a few.  One of these bracelets that I have noticed more of is "Unbreakable".  In our ever changing world we need to be more aware of our own personal strength.  We need to unlock the potential we have within each of us.  "Unbreakable"  bands come from a company called Mind in Motion.  One the first products of theirs I came across was a canvas tote my daughter had purchased. "Look Within" has a inspirational message on it that I have to share.

" I am a movement unto myself.  Energy is not something I burn.  It's a force I create.  I will get the most out of every step I take during my finite time on this earth.  I have the power to believe in myself.  With each deep breath, I fuel every cell with oxygen.  When my body is in motion my mind will follow.  Every movement will be guided by an inner power.  I will defy everyday gravity.  I will carry my mental couch to the curb.  I will not allow an ounce of negativity to weigh down my human spirit.  I will live.  I will laugh.  I will love infinitely.  I will soar above mountaintops.  I will never give up or give in.  My passions are unrelenting.  Fear cannot weaken my will or lessen my determination to lift others up.  My strength comes from within.  This is my core.  And it is UNBREAKABLE".

Please check out their website for awesome products and inspiration.

We hold the power inside of us that can change the world, but we must let it flow out of us in our actions and the words we speak.  The entire world and everything in it are connected.  One cannot operate correctly without the others.  A kind word to someone you don't know could be life changing.  Start everyday (not just Thanksgiving) with Gratitude, being thankful for what you have and the ones in your life who have loved and influenced you.  Being grateful will bring joy to every moment of you life.

Have a great week. 

Be kind.

Judd

Good Carbs vs Bad Carbs

There is a lot people out there who believe that "carbs" are bad.  Most people want to cut out all carbohydrates thinking that's the only way to lose weight.  There are good carbs and bad carbs.  Along with protein and fat, carbohydrates are the three main macro-nutrients that are bodies need. Their primary function is to provide energy for us.  Simple, complex and refined carbohydrates encompass a broad range of sugars, starches and fiber.

Complex carbohydrates are good carbs which we should base our diets on.  Complex carbs are sugar molecules that are strung together in long, complex chains.  The body digests them very slow and generally doesn't produce a spike in blood sugar.

Sources of complex carbs include:

*Oatmeal, Barley

*Brown Rice

*Beans, Lentils

*Sweet Potatoes

*Green Vegetables

These are also a great source vitamins and minerals.

Simple carbohydrates or "simple sugars" are just that, simple.

They are comprised of one or two molecules and the body is able to digest them very quickly.  They are a fast acting source of energy.  Athletes in competition use them for quick burning energy.  If you are sedentary, simple carbs are more likely to spike your blood sugar and cause you to gain weight.

Sources of simple carbs include:  

*Raw sugars

*Corn (high fructose)syrups 

*Baked cakes

*Cookies

*Fruit juice concentrates 

*Energy drinks(Gatorade/Powerade)

Raw fruits are simple sugars, but along with those you are getting a lot of fiber and minerals.

These should be the only types of simple sugars you consume.

For an easy, quick burning energy, try my recipe for Spartan AROO Balls.

Refined Carbohydrates are even more "simple". 

These are foods that the fiber is removed.  These come from whole, natural foods which has been processed to where they no longer resemble their original form. High fructose corn syrup and bleached white flour are common examples.  Most pastas, breads and even fruit juices are refined carbs and contain little to no nutrients.  All of these spike your blood sugar levels and cause you to gain weight.  You should consume "sprouted" whole grain breads, pastas, etc and just eat the whole fruit, fiber and all!

Why you need Complex Carbs:

*Energy: They provide the body with energy immediately, consume early in the day, and they will keep you from being tired and fatigued later in the day.

*Digestion: Since carbs contain fiber, they help aid digestion and keep you "regular".

*Metabolism: Without energetic calories(carbs) your metabolism suffers. Low carbs=slow metabolism=no energy.

*Filling Fiber: Not only does it regulate your digestion, it keeps you full longer. Aim for 25-35 grams of fiber per day.  Whole food sources of carbohydrates have a lot of fiber.

*Brain and Nervous System Function: Complex carbs help to maintain a grounding effect on our bodies, reducing nervousness and anxiety.  Without good carbs we become sad, depressed and it's hard to concentrate.

Eating more of complex carbohydrates will benefit you and you will hopefully suffer less health consequences.

Have a Happy Thanksliving!

  Have a great week. 

Be kind.

Judd

Recommended Reading 11/12/17

Its recommended reading time. This month I have some interesting articles, videos and recipes that I would like to share with you.

The first one is a little scary but very relevant with the debate(REALLY?) on climate change:

Melting Permafrost in The Artic 

We all should know by now the dangers of plastics in our oceans.  Here's another reason that plastic is influencing climate change:

Plastics in Ocean Influencing Climate Change

  This is one way to reduce the amount of plastic water bottles:

Ooho Edible Water Bubbles I would love to have these!

Conventionally grown foods are heavily sprayed with pesticides.  If possible, we should stay away from these and buy organic. It might be more a little more expensive but well worth the price you will pay later. You should ALWAYS buy spinach organically!:

Pesticides Found on Spinach

This could possibly be a solution for the ever growing need for healthy foods for the growing population:

Vertical Farms

Science-backed research now says 8 common diseases can be cured by a Plant-based Diet.

This why we must:

Take Personal Responsibility For Our Own Health.

Even the former President American College of Cardiology believes this to be true;

Dr. Kim Williams on the Rich Roll podcast.

On a lighter note, my 7 year old grandson produced an awesome "powerpoint" presentation(by himself) for his 2nd grade class using an amazing animated program called, Powtoon. 

I am really proud of him. I might have to use the same program when needed. 
Check out his video: Africa

Have a great week.

Be kind.

Judd

Iron Deficiency,

Did you know that the most common nutrient deficiency in the US is low iron?  Low iron, is the leading cause of anemia.  The good news is, low iron deficiency can be easily treated by dietary changes.  Iron is important for the production of red blood cells.  Red blood cells deliver oxygen from our lungs to the rest of the body.  As a result, you become tired, short of breath, headaches and dizzy.  If the iron deficiency becomes too low you can become anemic. When you become anemic your tissues and cells become deprived of oxygen. NOT GOOD! 

Some common causes of anemia are:

*A significant amount of blood loss.-  Blood loss can be caused by heavy menstrual periods, surgery, traumatic injury, cancers or bleeding in the digestive or urinary tract. 

*Low RBC production- The body requires certain nutrients to produce red blood cells, including iron, folic acid and vitamin b12. If not sufficient amounts are gotten, insufficient amount of red blood cells are not produced.

*High RBC production- Some inherited blood disorders such as sickle cell anemia destroy the cells at a faster rate than the body can replace them.

It is important to have the correct amount of iron in your diet.  There are two types of iron: heme and non-heme. Non-heme iron is found in plants and plants comes with healthy dose of fiber, minerals, nutrients and no cholesterol.  Heme iron is found in blood and muscle and is more easily absorbed by the body.  Although the problem is heme iron from meat comes with a lot of other complications such as TMAO.  PLEASE WATCH: The TMAO Connection, and The Safety of Heme vs Non-Heme Iron. 

By consuming a wide variety of leafy greens, beans, legumes, seeds and fruit you can supply your body with the sufficient amount of iron.  By combining iron rich foods with foods with high vitamin C, your body absorbs the iron more completely.   

For breakfast try:

 

  Oatmeal with red quinoa, blueberries, raspberries, topped with flax seed and sunflower seeds. Very high in iron, vitamin C, fiber, protein and many minerals and nutrients.

For an easy lunch or dinner:

A combo of Jasmine rice and quinoa with cherry tomatoes, avocado, sunflower seeds, black pepper on a bed of ORGANIC spinach(always buy organic) with a little dash of sweet chili sauce.  Quinoa is full of protein, complete amino acids and iron.

Here are two great articles for more information:

Plant-based Iron Rich Foods

10 Plant-based Foods Packed with Iron

Have a great week.

Be kind.

Judd