Recommended Reading 04/05/20

It's April Recommended Reading time.

With most people staying at home now, there is plenty of time to spend time with family. to be creative, catch up on reading and exercise.  Hopefully you will be able to continue working while at home.  Please make time for yourself and take care to keep up with your mental, physical and spiritual habits.  Also, don't get caught up eating a crapload of processed junk food.  Eating a healthy, whole foods plant-based diet will keep your immune system strong, which is even more critical now.  One thing I have noticed, is with this crisis, people have been connecting to their creativity and kindness for one another.  Let's not forget that when we get back to the "new"normal.

Let's get started:

WELLNESS

I know the media is bombarding us with Coronavirus information, but this from Food Revolution is useful info on overall wellness, Staying Healthy

Here are 7 Tips on Staying Healthy from Spartan Life.  Also from Spartan Life: Your Guide to Eating Smart and Healthy when you're stuck at home.

How to Boost Your Immunity During Coronavirus Outbreak from FoodmattersTV. FMTV is like Netflix but all about total wellness, food, yoga, meditation etc. Check it out!

FOOD/RECIPES

Here in Florida we are blessed with a year-long growing season.  With everyone needing to practice social distancing the local farmers are having their own drive up farmers markets and some plant-based restaurants are having "virtual" farmers markets where you can order many different types of produce, local coffees, honey and even prepared foods weekly and then a curbside pick up!

To keep a healthy immune system you need a healthy gut biome.  Fermented foods are one of the best ways to do this.  Here is a very easy recipe for Beetroot Sauerkraut 

Roasted radishes will become your new favorite veggie with this flavorful recipe.

Roasted Veggies:

We take a variety of cubed root veggies like potatoes, onions, heirloom carrots, zucchini and squash. Mix with a few tablespoons of olive oil, salt and pepper in a large bowl.

Roast in oven at 450' until potatoes are tender(40-45 min)

Serve on a bed of prepared whole grain or rice spaghetti noodles which has been "fried" in an oiled skillet until it is a little crispy.

For the sweet tooth in us, try these Jammin' Almond Thumbprint Cookies

ENVIRONMENT

Wild For Life is an awesome learning site about our oceans health. Children(and adults) will like Reef Rider Journey, by learning how coral reefs work.

This company in Switzerland is sucking carbon out of the air and making soda.

Why's There's Never Been a Better Time to Combat Climate Change

3 Ways to Celebrate Earth Day

10 Surprising Dolphin Superpowers

VIDEOS

Broccoli- The DNA whisperer

"Home" Is A Poem by IN-Q

Have a great week.

Please be kind.

WASH YOUR HANDS

Judd

The Power of Cumin

 Cumin is an age-old seed and spice which originated in India but is used in culinaries around the world.  It is mentioned in the Bible, the Koran and in Sanskrit.  In ancient Egypt, it was used medicinally in the process of preserving mummies.  Cumin is a low-growing leafy plant in the same family as carrots and parsley. Commonly grown in China and India, it is found in Egypt, Eastern Mediterranean and Mexico.  You can find it in many colors in ground and whole seed form at most all grocery stores.  Besides being a very strong flavoring in foods, it has many healthy benefits including:

*May improve digestion: by increasing the activity of digestive enzymes, speeding the digestion process, it increases the releasing of bile in the gut.  By just adding a half teaspoon of ground cumin to organic yogurt helps the gut biome.

*Blood sugar management: supports healthy blood sugar levels and helps in decreasing glucose for diabetics.

*Lowers risk of Iron-deficiency Anemia: 1 tsp has 1.4 mg of iron, a great way to help acquiring your RDA of 17-20 mg.

*Lowers cholesterol: Cumin has lipid lowering agents which maintains healthy levels of cholesterol.  To achieve better results add cumin with lime to supercharge it(homemade Guacamole) 

*Anti-bacterial, Anti-viral: food borne illnesses are becoming more prevalent and the properties of cumin help in fighting infections, acting as a disinfectant.

*Boosts immunity: high in Vitamin C and A, (antioxidants)it stimulates the function of and activity of white blood cells.  All of which helps prevent cardiovascular diseases and cancer.

Cumin is a powerhouse of vitamins and minerals:

Iron, manganese, magnesium, calcium, copper, zinc, potassium and phosphorus, riboflavin, niacin, thiamine, A,C,E,K and B6.

For a healthy drink and a great way to flush out toxins, start your day with a glass of Jeera water.

Bring a quart of filtered water and 2 tsps of whole organic cumin seeds to a boil, let boil for 15-20 minutes.  Strain seeds and let set to room temperature. Enjoy.

Rainbow Buddha Bowl

Rainbow Buddha Bowl

Usually on Sundays I prepare my "main" lunches for the week.  This makes it a lot easier and less expensive then the last minute decision on what to have for lunch. I will start the day with oatmeal, frozen fruit, chia gel, ground flax seed and some type of nuts, usually topped with walnuts or pumpkin seeds.  Being that is very early, by mid-morning its time for a sandwich, usually an avocado, tomato, onion, vegan mayo and kale, romaine and swiss chard on a sprouted grain bread.  I will eat my lunch around 1-1:30, which this week is "Rainbow Buddha Bowl".

This what you need: 

1-8 oz pkg of Sprouted Tempeh.

1/2 cup multi-colored quinoa.

1/2 cup brown rice.

1/4 diced onion.

1/2 bag organic frozen corn.

1/2 bag organic colored bell peppers.

1 can organic black beans.

These were all purchased at Trader Joe"s.

I used several handful's of purple and cheddar cauliflower florets which I had gotten from a local farmer.

These types of cauliflower should available at your local farmer's market now. 

Cook Quinoa and Brown rice according to package instructions. Usually 12-20 minutes.

While quinoa/rice is cooking,

Cut the tempeh into 1/2 inch cubes and marinate in a mixture of Coconut amino acids, maple syrup, cumin, smoked paprika and sriracha sauce.

Saute onions, bell peppers until tender.

Add corn, add drained black beans.

Salt and pepper.

Let cook on medium heat.

Saute marinated Tempeh in small skillet until browned.  Tempeh is already ready to eat, so you just want to get the flavors infused.

When quinoa/rice is done, remove from heat and let cool.

In a large bowl or glass container mix all together, adding cauliflower florets.  

You are ready to put into individual  serving containers for the week.

What is nice with Buddha bowls is that your choices are endless with what type of veggies you can use.  Broccoli, snow pea pods, white beans, kidney beans, tofu cubes, etc.

End the day with a big ass salad!

Have a great week. 

Be kind.

Judd

"I'm Going Nuts"

Most people think that eating nuts and seeds are going to contribute to weight gain.  It happens to be just the opposite.  Consuming raw nuts and seeds actually help you lose weight and increase your lifespan.  Tree nuts are high in healthy fats which our bodies need for optimal function.  To optimize your health, weight, and longevity we need to shift our bodies from sugar-burning mode to fat-burning mode.  In order to begin burning fat we need to swap non-vegetable carbs like sugar and processed grains to high quality healthful fats.  Raw nuts are a great source of this type of fat.  Roasted nuts and seeds minimally lower the nutritional value, but by soaking nuts and seeds first you actually increase the nutritional value.

Here are some reasons to add nuts and seeds to your diet:

*Nuts can help with weight control. Although high in calories, the high concentration of fiber and nutrients offset the calories consumed.

*Walnuts can lower cholesterol.  

* Eating nuts 5 times per week: reduces heart disease, respiratory disease and cancer.

*Lowers blood pressure.

The healthier nuts are:

*Almonds: Rich in anti-oxidants.

*Walnuts: Great source of omega-3 fat, natural phytosterols  which helps prevent prostate and breast cancer.

*Pecans: They contain more than 19 vitamins and minerals, which lower cholesterol and promotes healthy hearts.

*Brazil Nuts: An excellent source of organic selenium, a powerful antioxidant-boosting mineral that helps prevent cancer.

Here are a few videos to watch on the benefits:

Almonds for Osteoporosis 

Which Nut Fights Cancer Better 

Four Nuts A Month

Next week: Benefits of Seeds

Have a great week.

Be kind.

Judd