Recommended Reading 12/19/21

This photo was taken at The Garden of Gods in Colorado Springs, Colorado.

It has been quite a while since the last post (July), so I apologize.  

Let's finish off the year with a recommended reading list.

 Health/Food

If you don't know yet, Cardiologist Dr. Joel Kahn tells us "Everything You Need to Know To Start A Plant-based Diet"

From "The No Meat Athlete": 7 Foods Worth Eating Eating Single Day How many do you consume? He along with Robert Cheeke have an incredible new book out called "The Plant-Based Athlete"

Did you know that our bodies produce molecules called cannabinoids, the body's own version of THC and CBD

What the hell is "Sulforaphane" and "Why it is so good for you"  then check out

 "Broccoli- The DNA Whisperer"

Environment

The environment and our health go hand in hand.  Climate change is REAL and our food and lifestyle choices should be the first option in doing our part in helping curb this CRISIS.

How much food is wasted in the world? 1.4 BILLION TONS per YEAR! 80 Billion pounds in the United States alone, which equals 30-40% of food produced. 

The U.S. could feed 800 million people with the grain that livestock is fed.

India is turning "Waste to Watts" using biogas digesters to turn organic waste into electricity.

Did you know the world's largest living single organism is in Pando Forest, Utah?  Alarmingly, deer and elk are devouring it. 

Here in Florida, they are thinking a 20 foot seawall will save Miami from rising sea water.

The year was 1856. Scientists understood physics of climate change.  What The Fuck!

For a free e-book on Climate Change and Global Warming

CRAZY SHIT

When we thought we had heard everything about 9/11, comes the "Great Maritime Rescue of Lower Manhattan"

How Camels- "the ships of the desert" were part of a dark history of  American West.

I will land the plane with "A Letter From 2030"

For an free awesome outlet of environmental, etc. short and full length documentaries check out:

Waterbear 

Have a wonderful Holiday Season.

Be safe.

Judd

Breathe-Increase Your Prana

 

Take a deep breath right now. Are your shoulders raising?

If your shoulders are raising when breathing instead of your belly, you are probably shallow breathing or thoracic breathing.  Being a shallow breather can lead to a long list of health issues.  Stress leads to shallow breath, shallow breath leads to a constant state of stress.  Not good!  It deprives your muscles and joints of oxygen, which leads to tightness, chronic pain and stiffness.  It can also lead to sleep apnea, insomnia and restlessness.  In other words, a crappy sleeper.

We must reteach our bodies to breathe.  Belly breathing or diaphragmatically is the most beneficial way to go.  Watch how a baby breathes, its belly rises and falls.  Try drawing air in through your nose into your lungs and expand your belly, like a baby.  You will be getting more well needed oxygen that your body can use.

Meditation requires intentional breath work.  The more you focus on how your mind and body feel when breathing, the more it will become naturally.  You will feel better and know how to calm yourself in stressful situations.

In yoga, the Sanskrit word for breath or life force is "Prana"

In living beings, Prana is considered to be responsible for the body's life, heat, health and maintenance.  Prana is the force behind life itself.  Increase your Prana through the Five Elements.

Start practicing to belly breath and feel the difference.

Go deep!

Have a great week.

Be kind.

Please get your vaccination and wear a mask.

Judd 

Recommended Reading 06/27/21

 

Miso says it's time for Recommended Reading.

I realized that I haven't done a post since March on reading/viewing suggestions.

I hope you enjoy these as much as I do.

Let's get started with:

WELLNESS 

I'm pretty sure all of us have had some unwanted anxiety and stress over the past year.

From an awesome eco-conscious company, Waterlust: "Anxiety and the World Around Me"

From The Beet: "Feel Like Your Stuck in a Life Rut?"

You don't have to live in a Blue Zone region to reap the benefits of a longevity lifestyle: "7Things to Do Now to Make Healthy Eating Easy and Fun"

While you are on a healthy plant-based diet, make sure you are getting all the nutrients you need:

"7 Nutrients You May Be Missing and What to Do About It"

"What Will Future Foods Look Like" from Nutrition Studies.

FOOD and RECIPES

Eating fish has it's own set of environmental issues, why not try "Vegan Sushi" or "5 Mushrooms That Can Replace Fish in Your Diet"

From No Meat Athlete: "The Only Plant Power Bowl You'll Ever Need", They also just published a New York Best Seller called "The Plant Based Athlete", check it out.

For the 4th of July try "Easy Balsamic Potato Salad"

If you have trouble deciding what to eat everyday, for under $2 a week you can get all the help you need with Rich Roll's "Plantpower Meal Planner"

ENVIRONMENT

For a multitude of Food, Environmental and award winning content about our world,  you have to checkout a FREE site.  WaterBear  By becoming a WaterBear member(FREE) you will also have a planted a tree in the Scottish Highlands and help rewild Scotland. #1member1tree

Things you need to know about the  Extreme Drought in California

It's a world wide climate emergency: "It's All About The Heat"

"Why Dead Trees Are the Hottest Commodity"

Things we take for granted: "Demand for Water"

"Water Rich, Water Poor"

CRAZY SHIT

Why is this not taught in school? "Long Hidden Tulsa Massacre"

This why: "The Invention of Whiteness"

Out of sight, out of mind: Just 10 Miles of Los Angeles"

"Keeping The Lights On"

For you cyclists: "Tour de France: How Many Calories Will the Winner Burn?"

 Mobile phones have come a long way, "70 Years"

I'm reading a very interesting book titled: "The Hidden Life of Trees", the connections and similarities of humans and trees are fascinating.

"An organism that is too greedy and takes much without giving anything in return, destroys what it needs for life and dies out"

Have a great week.

Be kind.

Judd

Vitamin N

 

All vitamins and minerals are very important and essential for proper health.  Vitamin N is one that is probably overlooked more than any other.  Vitamin N is essentially a prescription to spend more time in nature. Vitamin "Nature" makes us feel great.  It is why when the sun comes out everyone jumps for joy and heads outside.  Did you know Nature can heal your over-stressed brain, but just how much Vitamin N do we need?  Spending just 10 minutes 2-3 times per week in nature can really make a difference in how you feel.

Here's 5 ways nature can help you be a better you:

*Nature clears your head: A 90 minute walk in a natural environment has a positive impact with lower levels of anxiety and obsessive worry.

*It improves your mood and lowers stress: All types of green exercise activities improve self-esteem and combats negative moods like anger, tension and depression.   

*It spurs creativity: Are you stressing about a big project or exam, take a walk in the woods.  Problem solving skills are thought to originate in the same area of the brain as we use for selective attention and threat detection.  Researchers are concerned that our ability to think creatively is being overwhelmed by the constant stimulus of digital and indoor life.

*It improves your immune system: Sick of getting sick?  Walking in nature has been found to increase our natural killer cell activity.  Natural killer cells are our bodies weapons against invading bacteria and viruses. 

*You're less likely to snack on unhealthy foods: Being more active means decreased likelihood of overeating while being sedentary.

Have you ever heard of "Forest Bathing"?  

For more reading: Why we need Nature

Grab some hydration and go take a walk.

Have a great week.

Be kind.

Judd

Vitamin K

Vitamin K

Vitamin K was discovered in 1929 by Danish researcher Henrik Dam.  He named it after finding it prevented chickens on a fat-free diet from bleeding out.  He called it the "koagulation" vitamin using the German spelling. 

The body needs Vitamin K to produce prothrombin, which is a protein and blood clotting agent.  It is important in blood clotting and bone metabolism. Vitamin K1 or phylloquinone comes from plants, such as kale, when it is eaten, bacteria in the large intestine converts it to it's storage form of vitamin k2.  It is then stored in the small intestine to be used (combined with Vitamin D)when needed for bone health and blood clotting.

Vitamin K may help keep blood pressure lower by mineralization, where minerals build up in the arteries.  This enables the heart to pump blood more freely.

The RDA is only 70-90 micrograms per day.  1 cup of raw chopped kale is 472 mcg!, so it very easy to be getting enough K.  By eating a balanced healthy diet you will get enough. 

Here are 2 articles for more information:

Food Revolution: Vitamin K

Health Guide: Vitamin K

Vitamin E

 Vitamin E

Vitamin E is an antioxidant and may help your cells from damage. Also, being it is fat-soluble, your body stores and uses it as needed.  Like rust on your bike or automobile, a similar process of oxidation and accelerated aging takes place in our bodies when we are exposed to free radicals.  Free radicals weaken and break down healthy cells, contributing to heart disease and cancers.  Free radicals form as a result of normal body processes, but more so with exposure to industrial chemicals, pollution, cigarette smoking, etc.  Vitamin E helps in reducing the damage and slowing the aging process down.

It has been shown in many studies that high doses of Vitamin E supplements actually DECREASE life span.  The NIH, reports that taking high doses of Vitamin E in supplement form can cause serious side effects. Including increased risks of hemorrhagic stroke.  

The following foods are good sources:

1 ounce serving:

*Dry roasted sunflower seeds = 7.4mg

*Dry roasted almonds = 6.8mg

*Dry roasted hazelnuts = 4.3mg

*Dry roasted peanuts = 2.2mg

1 cup serving:

*Spinach boiled = 1.9mg

*Broccoli chopped and boiled = 1.2mg

The easiest way to get your RDA (15mg) is by adding a tablespoon of wheat germ oil to a recipe or alternatively snacking on sunflower seeds throughout the day.  Or even a kale/spinach salad with tomato, sunflower seeds sprinkle with wheat germ.  Get creative!

Have a great week.

Be kind.

Get vaccinated!

Judd

Recommended Reading 03/07/21

 Over the past year our son, Jay Bird, "The Bird Nerd" ( I say that lovingly) has been utilizing an app by The Audubon Society to spend time outdoors and learning about the native birds in his area. Kris and I downloaded this app yesterday and already have been using it.  It is an easy way to get outdoors and enjoy nature and an awesome learning tool.

Over the past few weeks I have come across a multitude of articles that are very interesting.  I hope you enjoy this section of the blog as I much as I do researching them. Knowledge is power.

Let's get started with 

ENVIRONMENT

Speaking about the Audubon Society...here's one from National Geographic:

Bringing back the "Most Endangered Bird"  in America.

This one hits home for me, as my work involves some time spent in The Everglades and surrounding areas:

Big Cypress National Park Drilling.

Texas is getting called out on:

Wind Power Lies

Come on Texas, who are you trying to fool: Blackouts weren't caused by renewables.

Aren't there farms in Texas?

South Korea knows what's going on: $43 Billion dollar Worlds largest offshore wind farm.

It's called a "Forest Town", a 42,000 home "eco city" being built in Singapore.

The wild ways  "Local Governments" are blocking renewable energy.

What are the benefits of a "Blue Economy"

Rewilding: How Cities are Prioritizing Green Spaces

HEALTH

What diet is worst for the environment?  IT IS NOT A PLANT-BASED DIET

Trying to eat healthier.. What are "anti-nutrients?

This is an interesting concept: What if Doctors were paid to keep people well?

Here's a free Plant-based Mini Course from The Center for Nutrition Studies

CRAZY SHIT

Guaranteed Income Works

Two Atomic Bombs fell on North Carolina! WHAT!

Russia's Monster Submarines are even scarier than you can imagine.

You can now own The Skinniest House in London, it's only six feet wide.

How about a "Double-decker Bus" with a fireplace, bathtub and walk-in closet.

This one is both Environmental and Crazy:

How Fast are Oceans Rising?

I hope you enjoy these recommendations.

Have a great week.

Be kind.

DON'T BE AN ASSHOLE, WEAR YOUR MASK

Together, we can get through this!

Judd

Vitamin D

 

The Sunshine Vitamin

One of the main sources of Vitamin D comes from our exposure to sunshine. (note: tanning salons are NOT the same!) As UVB rays hit the cholesterol in our skin cells, the energy for Vitamin D synthesis is naturally generated.  The body forms "D" precursors on the skin which in turn the kidneys converts these substances into the active form of Vitamin D. The bloodstream then transport's it throughout the body.  This helps the immune system defends itself against diseases like cancer and heart disease.  It's other important role is to help regulate calcium and phosphate levels, which leads to strong bones, teeth and muscles. 

The average American spends 92% of their life indoors!

Low levels of Vitamin D can lead to increased mortality from heart disease, colon cancer, heightened risk of breast cancer and osteoporosis.   

The most efficient way to get enough of Vitamin D is exposure to sunshine.  Those with light skin only need about 20 minutes of midday sunshine ( the more exposed skin the better).  Those with darker skin need up to 2 hours to absorb the same amount.  This amount of exposure produces approximately 90% of our total amount needed, so the remaining amount needs to come from food or supplementation.  By wearing SPF clothing,(don't stop wearing if you spend a lot of time outside) you are restricting the amount of UVB rays from interacting with your skin.  By taking a 5000iu(125mcg) supplement daily you will be getting what you need. Studies have shown that Vitamin D also helps in preventing COVID 19, by improving your immune system.

Foods that are high in Vitamin D are:

*Fish- Salmon being the highest.

*Crimini Mushrooms-Portabella coming in 2nd.

*Fortified Milks-Nut milks preferred (see link).

*Fortified Yogurts-Dairy-free preferred again.

*Fortified Tofu/Tempeh- also high in protein

5 Conditions That Affect Vitamin D Absorption and How To Tell If You Are Deficient 

There are many opinions on the use of sunscreen.  Yes, they do protect you from excessive amounts of UV rays which can lead to skin damage and possibly skin cancer.  But, did you know that most sunscreens contain: Avobenzone, Oxybenzone, Ecamsule or Octocrylene.   These are hormone-disrupting cancer-causing chemicals that can mess with body, which immediately begin absorbing into your bloodstream the minute you rub it on your skin!  The FDA determined just one application of sunscreen leaves your blood with 180 times the "safe" amount of these chemicals.  That's CRAZY.  In addition, sunscreen PROHIBITS your body from producing Vitamin D.  Be informed that they are very toxic to the environment, especially our marine life.  There are many natural, chemical free, safe sunscreens to choose from: Mad Hippie, Goddess Garden, Blue Lizard, and Raw Elements

Here are some foods that boost your skin's natural sun protection:

Citrus, Carrots, Strawberries, Green Tea and more

When outside for long periods of time, wear wide-brimmed hats, UV long sleeved shirts and sunglasses to protect your eyes.

DON'T FEAR THE SUN

Have a great week.

Be kind.

PLEASE WEAR YOUR MASKS 

Judd

Vitamin C

 

Fruits and vegetables such as oranges, strawberries, papayas, green peppers, broccoli and tomatoes are great sources of vitamin C.  

Why is vitamin C so essential to our health?  In its active form of ascorbic acid it helps keep us healthy by:

*Absorbing iron from plant sources and balances our iron stores

*High antioxidant protection from free radicals.

*Helps in healing wounds.

*Most importantly it boosts our immune system, which we really need now with Covid.

Vitamin C is a water soluble vitamin, which means you can easily absorb it from food sources, but you can't store it.  You need to get it every day.  The RDA is 90 mg for males and 70 mg for women.  Which amounts to about an orange a day.  But the optimum level should be around 200 mg per day.  Our body sucks up every bit of 200 mg, but then blocks any further absorption.  Any amount over that just gets peed and pooped out to maintain proper blood levels.  So just forget about taking a 1000 mg vitamin C supplement as it gets flushed down the drain.

A common misconception is that taking high amounts of vitamin C will treat and cure the common cold.  According to recent studies that is not true.  By keeping the right amount of vitamin C in our bodies it will keep our immune system strong enough to prevent or lessen the effects of a common cold.

Vitamin C helps your body's T cells fight infection. (T cells are part of the immune system and develop from stem cells in the bone marrow.) T cells defend your body by killing infected cells and calling B cells to action.  By using antibodies B cells identify pathogens and mark cells for death.

Vitamin C helps to produce more immune cells (natural killer cells) which attack infected cells and tumors more efficiently.  Its antioxidant properties helps prevent cell damage and dying during inflammation from fighting off infection.

By consuming a plant-based diet we will not have a problem getting enough Vitamin C.

Go have an orange!

Have a great week.

Be kind.

WEAR YOUR MASK

Judd

10 Year Blog Anniversary

 February 6, 2011

It's been 10 years since we posted our 1st blog post: Skinny Bitch in the Kitch

In that time we have posted over 300 different recipes, ideas and general knowledge of living a plant-based, eco-friendly lifestyle.  With over 65,000 views, I hope we have been able to  make a difference in your daily choices of how you look at your diet, health and the beautiful world we live in.  Throughout this journey I have broadened my horizons and learned many things about myself.   I have also made mistakes in what I have posted and went back and edited those to make it right.  I have learned that you must listen, study and make your own decisions on the information you receive from others.  Do not rely on what you read and hear from one person's thoughts and ideas.  Everyone has an opinion, it doesn't mean they are correct.  Listen to your heart, spirit and (especially for your health): your gut.

Over the next few weeks I am hoping to continue posting on the different vitamins and their roles and benefits for our health.  Vitamin A and Vitamin B complex have been already covered.  I will do each one in order, C, D etc. and even one you might not know that is essential: Vitamin "N". You have to wait for that one, (or maybe not!) it is way down the list.

Here's a few thoughts to ponder:

A completely plant-based burger and fries

Have a great week. 

Be kind.

WEAR YOUR MASK!

Judd

Recommended Reading 01/09/21

 

We all know 2020 has been quite a crazy unusual year.  The world is changing in both good and bad ways.  The climate crisis needs to be the #1 priority for the whole world to address.  No longer can we go on as we have been and pretending it is a hoax.  We are in the cusp of the sixth mass extinction, where we are losing 150-200 species of  plants, insects, birds and mammals to extinction every 24 hours. Our dependence on fossil fuels and unsustainable animal agriculture practice has got to stop.  We can grow enough grain to feed 70 billion animals but not enough for 7 billion people?  We have been told to use more efficient light bulbs, take shorter showers, etc.   It takes 2400 gallons of water to produce 1 pound of meat.  Only 25 gallons of water to produce 1 pound of wheat.   You can save more water by not eating a pound of meat than you can by not taking a shower for 6 months!

But there is hope, Eat Just A San Francisco business which started out producing a plant-based egg substitute (Hampton Creek "Ju st" mayo and  "Ju st" eggs) has gotten approval from Singapore to start producing "lab-grown chicken" ending the the overcrowded factory farm way of raising chickens.

Elephants are booming in Kenya, there populations have doubled in the past 30 years.

Investors have been pouring more money into green energy than ever before.

An Australian renewable energy project could power most of Singapore.

What does the future hold for the growth of renewables?

"Bringing science to life through storytelling and protecting the oceans in order to drive positive change" OceanX   

U.K. to ban sales of fossil fuel vehicles by 2030, California by 2035.

Want to help prevent future pandemics?

Good read: Rich Roll on "How to Evolve and Reach Your Goals"

Have a great week.

Be kind.

WEAR YOUR MASK!

Juddd

New Year Quotes

Happy New Year 

GOODBYE 2020!

As we start off the new year, let us be grateful that we have made it to see 2020 go away!

It has been a very crazy year and if we all work together 2021 will be a time of healthy regrowth. 

Here is my list of great quotes and thoughts from throughout the ages that might help you start the New Year with a mindful outlook.

Have more friends!

"Energy makes people beautiful" says Jack LaLanne "You don't want to be close to someone who's dead and crapped out all the time, who's bitching that it's a lousy fucking world and "Christ, my ulcers are killing me."

"Look well into thyself, there is always a source of strength which will always spring up if you wilt always look there." Marcus Aurelius

"The will to win, the desire to succeed, the urge to reach your full potential...these are the keys that will unlock the door to personal excellence." Confucius

"You have power over your mind...not over outside events.  Realize this and you will find strength." Marcus Aurelius

"Find a place inside where there's joy and the joy will burn out the pain."  Joseph Campbell 

"Your health account, your bank account, they are the same thing.  The more you put in, the more you can take out. Exercise is king and nutrition is queen. Together you have a kingdom."  Jack LaLanne 

"Learning never exhausts the mind."  Leonardo da Vinci

"Confine yourself to the present."  Marcus Aurelius

"The bravest are surely those who have the clearest vision of what is before them, glory and danger alike, and yet notwithstanding, go out to meet it."  Thucydides

"A man's health can be judged by which he takes two at a time.. pills or stairs" "Always take the stairs, all day everyday." Joan Welsh

"The block of granite which was an obstacle in the pathway of the weak, became a stepping stone in the pathway of the strong."  Thomas Carlyle

"Know your True North, if you don't know where you are going, you're never going to get there."  Joe DeSena

"The key is to keep company only with people who uplift you, whose presence calls forth your best, work together, finish together."  Epictetus

"All that we are is the result of what we have thought."  Buddha

"Everybody wants to hangout at the finish line, without running the race."  Gary Vee

"All the flowers of all the tomorrows are in the seeds of today."

"Stay positive, forgive others, invest in yourself, lead with an open heart, don't let others ruin your day, do things that bring you joy, be of service to humanity. find your soul tribe, LOVE yourself."  Lewis Howes

"We cannot solve our problems with the same thinking we used when we created them"  Albert Einstein

"When I let go of what I am, I become what I might be."  Lao Tzu

"Waste no more time arguing about what a good man should be. Be one." Marcus Aurelius

"Life is really simple, but we insist on making it complicated."  Confucius

"The devil whispered in my ear, you are not strong enough for the storm. I told the devil, I AM THE STORM."

"Under the sky, under the heavens, there is but one family."  Bruce Lee

"It is not a daily increase, but a daily decrease. Hack away at the inessentials."  Bruce Lee

"The successful warrior is just an average man with laser-like focus."  Bruce Lee

"It is not about being perfect, it's about being the best you at the moment. Allow yourself to listen inwardly, pause to hear your own wisdom." 

"Your worst enemy cannot harm you as much as your own unguarded  thoughts."  Buddha

"Boldness calls on your willingness to let go of what you have in order to create something you dream of."

"It's not about what happens, it's about your reaction to what happens that matters."

"We make a living by what we get, we make a life by what we give."  Winston Churchill

"Make sure your worst enemy doesn't live between your own two ears."  Laird Hamilton

"Never cease to act because you fear you may fail."  Queen Lili'uokalani

"Be tolerant with others and strict with yourself."  Marcus Aurelius

"Ask yourself at every moment, Is this necessary?"  Marcus Aurelius

"Be honest, have empathy, work hard and have fun."  Laird Hamilton

"The ocean is full of treasures, but if you swim on the surface, you won't see them all"  Jay Shetty

"More connections, less separations." King T'Challa

"God is love. Why should we contain Him any longer in our poor and narrow conceptions. Which are so often no more than the grandiose reflections of ourselves. Let us set Him free."  Jesus Christ- "The Book of Longings"

"I totally regret being healthy today...said no one ever."

"Not all storms come to disrupt your life, some come to clear your path."

"No man ever steps in the same river twice, for it's not the same river nor the same man."  Heraclitus

"The nearer a man comes to a calm mind, the closer he is to strength."  Marcus Aurelius

"No matter how far you have gone on the wrong road, you can always turn back."

"The day you plant the seed is not the same day you eat the fruit."

"He slept with wolves with no fear, because the wolves knew a lion was among them"

"It is health that is real wealth and not pieces of gold and silver."  Mahatma Gandhi

"To be like the rock that the waves keep crashing over.  It stands unmoved and the raging of the sea falls still around it."  Marcus Aurelius

"Life comes at us fast. Today. Tomorrow. When we least expect it. Be ready. Be strong. Don't be snuffed out."

"Remember.. Since the universe has no center, you can't be it.  The world does not revolve around you."

PLEASE WEAR A MASK!

STOP THINKING ONLY ABOUT YOURSELF!

TOGETHER WE WILL MAKE 2021 GREAT

Namaste'

Judd