Tomatoes & Herbs with Artichoke Garlic Bread

Tomatoes & Herb with Artichoke Garlic Bread 

These are two delicious recipes from two of are favorite chefs: Chef Chloe Coscarelli and Kris Carr.  Kris Carr is a New York Times best-selling author, wellness activist.  Her Tomato & Herb recipe was changed a little by switching the olive oil with Balsamic Glaze.  Chef Chloe Coscarelli is a vegan chef and author of numerous cookbooks of which we have probably created each recipe.  To learn more about Kris go here: Meet Kris and for Chloe, the first vegan chef to win "Cupcake Wars" : Meet Chloe.

Artichoke Garlic Bread From "Chloe Flavor"

12-16oz. jar or can Artichoke hearts, drained.

1/2 cup vegan butter.

2 tablespoons Nutritional yeast.

3-6 garlic cloves.

1/2 tsp sea salt.

1/2 cup chopped fresh basil.

1 baguette.

vegan parmesan

Preheat oven to 425'

Combine all ingredients in food processor, pulse until mixture is combined but with texture.

Slice baguette in half horizontally and place cut-side up, spreading an even layer of mixture.

Sprinkle with "parmesan" cheese.

Bake for 10 minutes, then broil for 1-2 minutes, making sure not to burn!

Tomatoes & Herbs

4 large ripe tomatoes, sliced in 1/4" sections.

3 Tablespoons of coarsely chopped fresh basil.

Sea salt and ground black pepper.

3-4 tablespoons of Balsamic Glaze.

Arrange sliced tomatoes on a plate and sprinkle basil, salt/pepper and glaze.

Enjoy!

This is a meal in itself , but if making for several people, try some delicious 1 Pot Lentil Soup

You will truly enjoy this meal.

Recommended Reading 05/16/20

Recommended Reading

Some of this month's reading suggestions obviously will relate to the Covid-19 crisis.  Many of you have experienced the virus either yourself, relatives or friends.  A few work-related colleagues have been infected with the virus and one's elderly father succumbed to complications arising from it.  Being considered an "essential worker", I was and will continue to be very safety oriented.  Consuming a plant-based diet and keeping my immune system as strong as possible is #1.  Here in Florida, the State has lifted "stay at home" restrictions, while trying to inform residents to be safe.  Encouraging CDC recommendations on wearing face masks, keeping 6' social distancing, etc.  Unfortunately, most are not doing that.  Retail/Grocery workers are definitely abiding by these rules, but only a small amount of residents are.  It's all or nothing!  I will be wearing a face covering and continuing safe clean practices indefinitely! Please be safe and do what we can to stop the spread, if not for yourself, for those who have compromised health issues. 

So let's get started:

ENVIRONMENTAL

We don't want to go "back to normal", we need to go forward and build a healthier and cleaner world.

From 350.org, "How We Build Back Better"

It's a start in the right direction: U.S. Renewables are Set to Generate More Electricity Than Coal For The First Time

Meet the new "Citizens of Costa Rica".  The country is a leader in environmental measures, planning to be carbon neutral by 2050, and currently gets 98% of its energy from renewable sources!

Positive consequences are happening because the Covid-19.  Air quality has improved dramatically worldwide, even in the U.S. Air Pollution Decreases Over Southwest U.S. 

Check out the "Tesla" of  electric boats at X Shore from Sweden.

WELLNESS

The world is realizing that factory farming is not sustainable.  The way people eat all around the world, is a major risk factor for pandemics: The Meat We Get From Factory Farms

With the "shortage"of meat in grocery stores, the demand for plant-based meat alternatives are skyrocketing, like The Impossible Burger and Beyond Meat Beast Burger.

Need to lower or maintain your Triglycerides? Try Red Quinoa.

Green tea consumption is associated with a reduced risk of heart disease and stroke.  But what about Cancer?

Establishing Healthy Habits during Social Distancing by Dr. Garth Davis

Go outside, breathe in nature.  Why You Should Walk More.

More powerful than antibiotics?  This has been used since ancient Grecian times.  Oregano Oil to the rescue!

VIDEOS

Five Kitchen Hacks from The Happy Pear

The Nantucket Project with Dr Zach Bush and Rich Roll

Have a great week.

Be kind.

Judd

Earth Day 2020

EARTH DAY 2020

This year we celebrate the 50th anniversary of Earth Day.  In the Spring of 1970, Senator Gaylord Nelson(D-Wisconsin) proposed a national "teach-in" after touring an oil spill devastation off the coast of Santa Barbara, California, which happened a year earlier in January of 1969.  As his idea blossomed, he set up an independent organization called Environmental Teach-In to handle the grass-roots movement which created "Earth Day".  On April 22,1970 more than 20 million Americans participated in the first awareness.  It worked, in December of 1970 the Environmental Protection Agency was created to tackle all environmental issues, including the Clean Air Act ,the Clean Water Act, and the Endangered Species Act. Needless to say, the EPA has changed leadership in this administration and most rules and regulations have been relaxed or removed, not to the benefit of the environment.  For a more in depth look at Earth Day please see The History of Earth Day. 

We must take care of our planet and its environment, human existence depends on it.  We have seen the effects of Coronavirus , with us having to be sequestered, the capabilities the planet can heal itself without us.  Just think what together the possibilities can be, living in harmony with nature.  

There is no planet "B"

Have a great week.

Be kind.

WASH YOUR HANDS.

Judd 

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 Peas

EAT YOUR PEAS!!

Children cry at the sight of them, while mom's try to hide them in mashed potatoes.  I remember it well, I begged my mom not to make me eat them,  I could not swallow a spoon full of peas, my throat just wouldn't open.  But now, I love peas, especially with vegan butter, salt and pepper mixed with home-made mashed potatoes.  Peas just weren't getting any respect.

There is a "pea revolution" going on.  Pea protein is high in muscle building in BCAA, branch chain amino acids, but is considered an "incomplete" protein because it is low in methionine and tryptophan.  Luckily "incomplete" proteins can compliment each other to provide all the necessary amino acids.  Research has shown that if you are eating a variety of sources throughout the day, it all evens out.  Also pea protein is naturally free of dairy, nuts and gluten, making it perfect for those with allergy or dietary restrictions.  And it is easier on the digestive system than dairy-based proteins.  Plant-based proteins are more sustainable than animal-derived ones, making it another great reason to chose pea protein.  They use less water, fortify the soil and use less energy resources to produce.

These sweet little orbs are packed with vitamin K and soluble fiber which can lower cholesterol and help you lose weight by making you feel full and satisfied longer.

Beyond Meat's Beast Burger  has 20 grams of protein derived from pea isolates per burger.  If you haven't grilled one of these, you simply must.  You will be totally surprised and your carnivore friends might look at 'veggie' burgers in a new light.

Animal agriculture is not sustainable and we must switch to a plant-based food system.  Want to help reverse global warming?  Try adding this food group to your diet.

We all know how expensive protein powders cost, mostly because of the process to obtain the protein isolates.  But here is a way to save money by making your own powder:

From Scratch Powder

3/4 cup chia seeds

3/4 cup raw unsalted sunflower seeds

3/4 cup hemp seeds

3/4 cup flax seeds

Grind all seeds in a food processor until a fine powder is formed.

Store in a airtight glass container.

This makes 8-1/4 cup servings. Use it in baked goods, soups, sauces or smoothies.

Have a great week.

Be kind.

Judd

Love Has No Labels

This week's post is a little different than usual.  There are a lot of crazy things going on in the world.  People need to put their differences aside and come together.   Bob Marley's "One Love"says it all:

One Love! What about the one heart? One Heart!  What about? Let's get together and feel all right, as it was in the beginning. One Love So shall it be in the end. One Heart. All right Give thanks and praise to the Lord and I will feel all right.  Let's get together and feel all right.

Have a great week.

Be kind.

Judd

Honey, Sweet Nectar of the Gods

In Ancient Greece it was known as the food of Gods.

The first story of honey goes back over 8000 years ago, traced back to a cave painting of honey harvesting.  Archaeologists discovered honey combs in Egypt, buried with Pharaohs in tombs, still preserved and edible!  Honey is mentioned in the Bible, Koran, Talmud and scrolls from the Orient.  In Hinduism,  honey is viewed as one of the five elixirs of immortality.  The Romans used honey to heal their wounds after battle.

Honey is a blend of sugar, trace enzymes, minerals, vitamins and amino acids that has anti-bacterial, anti-fungal and high in anti-oxidants. Because these of these properties, unprocessed raw honey helps in treating cuts, wounds and skin infections.

We should all know by now that a healthy and diverse gut biome is the key to a healthy happy life. Helping your gut breed healthy bacteria through the use of probiotics is the answer.  But those probiotics bacteria need prebiotics, (food for the good bacteria to kick the ass of the bad bacteria). The most common prebiotics are non-digestible oligosaccharides. Raw unpasteurized  honey is one of those.

Many other benefits include:

*Counters pollen allergies: raw honey contains Bee pollen, which is a natural antihistamine.

*Natural energy source: being 80% natural sugars,it provides an easily absorbed glycogen.

*Antioxidant powerhouse: boosting the immune system.

*Sleep promoter: by restocking the glycogen levels it prevents the brain searching for fuel, which can wake you up. Also it helps in releasing tryptophan which converts to serotonin and melatonin., helping in better sleep.

*Wound and Ulcer healer: Not only a natural antibacterial it reacts to the body's fluids to make hydrogen peroxide to create an inhospitable environment for bacterial growth.

*Diabetes aid: The combination of honey and cinnamon is beneficial for healthy blood sugar management, gingivitis and acne.

*Natural Cough Syrup: a half of tsp.to 2 tsp helps to control coughing and the healing properties of honey eliminate the causes.

Manuka  honey is made by bees that feed off the Manuka bush(a medicinal plant) which grows in New Zealand.  Clinical studies have found that this type of honey can eradicate more than 250 types of bacteria including MRSA. Thank you Mother Nature.

Try to purchase LOCAL raw honey as it will help with allergens that are common in your area.

Here is a great easy recipe for cough syrup:

     Honey Lemon Cough Syrup

Lemon helps promote health by quickly alkalinizing your body, and honey will kill most bacteria while soothing your throat. This is a perfect choice for a quick cough remedy.

• Put a pint of raw honey in a pan on the stove on VERY low heat (Do not boil honey as this changes its medicinal properties).
• Take a whole lemon and boil in some water in a separate pan for 2-3 minutes to both soften the lemon and kill any bacteria that may be on the lemon skin.
• Let the lemon cool enough to handle then cut it in slices and add it to the pint of honey on the stove.
• Let mixture cook on warm heat for about an hour.
• Then strain the lemon from the honey making sure all lemon seeds are removed.
• Let cool, then bottle in a jar with a lid and store in the refrigerator.

This syrup will keep for 2 months in the refrigerator. To soothe a cough, take 1/2 teaspoon for a 25 lb. child and 1 teaspoon for a 50 lb. child, about 4 times a day, or as often as needed. Adults can take 1-tablespoon doses.

Have great week.

Be kind.

Judd

Earth Day

Today is Earth Day.

Everyday should be recognized as Earth Day.  We only have one.

We are rapidly destroying it and it is very disheartening.

There are many ways to help protect our beautiful planet. The single most effective way is to eat a plant-based diet.  Animal products and the needs for their production are monumentally resource intensive and contribute to massive amounts of pollution.  Eating a plant-based diet makes the most significant impact, far more than taking shorter showers(2400 gals of water to produce 1 lb of beef vs. 25 gals to produce 1 lb of wheat), driving electric vehicles and swapping out more efficient light bulbs. Granted these things do help, but we need to do more.

If you haven't watched Cowspiracy: The Sustainability Secret please do so.  It is available on Netflix, RedBox, etc.  There are many skeptics on Climate Change, but the facts are in: It's real and its getting worse everyday.  Here is a great article from Vox: 9 Questions About Climate Change.  For ways you can help the mission to save our planet see:1% For The Planet

Together, the people of the world can make the change.

We don't really have a choice, do we?

Have a great week.

Be kind.

Judd

Gut Bomb!

Change your gut, change your life.

Did you know we have about ten trillion cells in our bodies.  But our microbiome, which consists of bacteria, fungi and viruses that live in and on our bodies, outnumber those cells by ten times!  Almost 100 trillion cells.  The bacteria that live in our "gut" breaks down our food so that the body can access the nutrients it needs.  But the microbes don't do it because they love us and want us to be healthy.  They are pretty selfish, it's how they survive also.  There are over five hundred different species of microbes living in our guts.  Each has its own agenda, specific function and nutritional needs.  Our gut flora makeup is directly influenced by our dietary choices.  These microbes actually influence our brains and suggest what we crave in our food choices!  We decide which microbes to feed or starve and by doing so we create the ecosystem for them. The decisions we make alter everything about us, from health, emotion and disease.  If we eat healthy, fiber rich nutrient dense foods, the microbes that thrive on them will be strong.  If we feed ourselves sugary, processed foods then those microbes will flourish and dominate our digestive system.  Which in turns creates weak immune systems and opens the door for disease. Remember the 2004 documentary called "Super Size Me" by Morgan Spurlock?  It showed how strengthening the "bad" microbes by diet change his overall health very quickly.  I did a 5-part series on  Gut Heath a few years ago which might be helpful in learning more about our digestive health. It talks about both probiotics and prebiotics that are needed for a strong healthy digestive system. 
One of the most common foods known by all for probiotics is yogurt.  But if you are consuming a plant-based diet you know that yogurt is dairy.  "Milk Doesn't Do A Body Good"  There are many foods that are rich in probiotics such as sauerkraut, miso, tempeh, etc.  Kris and I came across a product called "Coconut Cult", it is an awesome coconut yogurt that one serving contains 25 BILLION of 15 different strains of probiotics and 1 gram of sugar.  I take one spoonful in the morning and Kris puts a spoonful on her fresh fruit and nut bowl.  You can buy it online or if your lucky at a nearby health food store.  Check their website for availability.  The closest store to us was in Palm Beach Gardens (180 miles south) at Nutrition Smart.  I have been working in that area for the past several weeks and they held a jar for me until I was able to pick it up(it flies off the selves)  Shout out to Joseph, Thank you! 

A healthy gut is the most important part of living a healthy life.

Have a great week.

Be kind.

Judd

Recommended Reading 03/04/18

This month's reading and viewing suggestions have more to do with the environment.

There is difference of opinions on whether "climate change" or "global warming" is a real thing.  I believe it is very real and a very major threat to our environment and how we will deal with human existence.  Multiple lines of scientific evidence show that the climate system is warming.

Climate Change, "11 things you need to know" is a great article by Conservation International.

Splitting of the Polar Vortex" by Forbes Magazine is frightening.   Did you know that the North Pole even though still shrouded in darkness for another month has had record warm temperatures.  45' Fahrenheit  above normal! It has had above freezing temperatures. 

We all remember Deepwater Horizon oil spill in 2010.  This could very well happen again.  The Dept of Interior headed by Ryan Zinke wants to allow offshore drilling to be resumed off the coasts of the U.S.  It is a recipe for disaster. Make time to read an excellent book by Abraham Lustgarden titled Run to Failure.  It details British Petroleum's negligent actions leading up to the Deepwater Horizons blowout. Then sign the petition from Surfrider Foundation to stop offshore oil drilling.

Another major problem with our oceans is plastic pollution.  Plastic "lives" forever.  Gradually over time in just degrades into smaller and smaller pieces.  Only 9% of plastic is recycled, the rest ending up in our waterways, oceans and landfills.  Sea life and wildlife ingest the degraded plastics and die a slow agonizing death.  Small fish consume the microscopic plastic particles  believing they are a food source.  They are consumed by larger predators, which are then consumed by those who use fish as a source of food.  Check out this article from Global Citizen about How a College Dropout Plans to Rid The Oceans of Plastic.

More on plastics: What You Should With Those Little Silica Bags. 

Switching gears.. on to a few nutrition recommendations.

Inflammation in our bodies is the root of many chronic health issues.

Check out; The Top 5 Inflammation-Fighting Foods

We all know the importance of Eating Our Greens, here's 8 Greens You're Probably Not Eating Enough.

For my podcast recommendation: Rich Roll talks with Jared Blumenfeld, on planetary preservation.  Jared has worked with National Resource Defense Council, the International Fund for Animal Welfare, the City of San Francisco, and was the EPA's administrator for the Pacific Southwest Region.

For your viewing pleasure check out Plant Pure Nation, available free on YouTube and Amazon Prime now for a limited time.

Have a great week.

Be kind.

Judd 

The Power of Purple

For optimum health we should "eat the rainbow".  Purple veggies and fruits are not very commonly consumed.  Generally, the more colorful the fruit of veggie, the more nutrients it contains.  And also more cancer-fighting properties and antioxidants.  Purple foods contain antioxidant nutrients called anthocyanins, resveratrol and polyphenols which give them their deep color but also protects against cell damage. Antioxidants are substances that help the body fight against damaging, unstable molecules called free radicals.  These molecules are formed during digestion, exercise, stress and exposure to environmental pollution and chemicals.  These must be neutralized quickly, because the cellular level damage lead to disease and premature aging.

  

Here are 6 benefits from purple fruits and veggies:

*Reduces the risks of Alzheimer's disease. 

*Boosts memory.

*Protects cells from damage.

*Helps fight inflammation.

*Promotes longevity.

*Reduces the risk of cancer and slows the progression of cancer.

Here are several purple foods to add to your diet: 

Purple cabbage

Beets

Purple potatoes

Purple cauliflower

Acai berries

Purple carrots 

Eggplant

Blackberries

Kohlrabi

Red lettuce

Purple grapes

Figs

The best way to maximize the benefits of these is to eat a wide variety each day.  Try to get one purple fruit or veggie each day.  Eat a combination of cooked and raw because some nutrients are better absorbed when cooked, while others raw.  Try to consume those that are in season, ex: berries in the summer, while cauliflower and cabbage in fall/winter.. Remember sometimes frozen can be better then fresh.

Have a great week.

Be kind.

Judd

Be Kind

This week's post is a little different than most.  I hope it speaks to you and lifts you up.  If you're having a rough day, I hope you know that you are loved and you matter. 

 Our world is changing.  Oftentimes it seems as though friends, family and strangers are treating each other with less and less compassion and understanding.  If others don't share the same beliefs, they are wrong.  I heard a podcast recently with Guru Singh talking with Rich Roll.  He made a very enlightening statement:  The way of educating children needs some changes.  Instead of (or in addition to) the 3 R's, what should be taught is the 3 C's: Compassion, Collaboration and Communication.  This way children will learn how to deal with the real problems of our time.  By learning how to be compassionate towards others and  collaborate and work in unity with one another, there will be less conflict.  When these children become adults, they in turn will teach their children and the world will be a better place in which to live.  Eventually the cycle will stop and adults will live a more harmonious life with others, and our differences will be cause for celebration and not contention.

This week, let's all try to be more compassionate towards our loved ones.  Be kind to strangers!  Your kind words might be the healing words they need to hear.

This week, let's communicate with each other.  Be honest.  Be uplifting; encouraging words have life. Let your loved ones know what's in your heart.  Life is too short; it could end tomorrow.  Let your love flow out of you.

This week, work as a team; collaborate with one another.
A three strand rope is stronger than a thread!

I strive to live my life according to the Spartan code:

 Have a great week.

BE KIND.

Judd

Eat Your Greens!

Leafy greens.

Hippie food, rabbit food, its called many different things.

I call it for what it is: a superfood.  Superfood is something that is more nutrient dense calorie for calorie than a regular food.  Being one of the most least expensive and most abundant types of foods, leafy greens are mostly avoided.  We have become addicted to the "great flavors" of processed foods.  There is a wide diversity of tastes and flavors of every green, none taste the same. Peppery arugula, buttery smooth bibb, crispy romaine, bitter kale or spinach just tastes "green".

The fastest way to improve your health is organic leafy greens, they are life supporting, health inducing, nutrient-packed edibles, that should take up most of our plates at every meal. Eat them or drink them everyday.

A general rule for nutritional value is the darker the more nutritious.  Lettuces are mostly water and very low in calories.  Dark greens such as spinach, collard, kale, radicchio and Swiss chard are rich in minerals such as calcium, iron, magnesium.  They are loaded with anti-oxidants which help our cells combat environmental stressors and toxins. Cruciferous greens, such as cabbage, broccoli rabe are full of fiber, phytochemicals which are good for our digestion and helps feed our gut bacteria.  There many wild greens (Eating Weeds) that you can find in your backyard and by foraging the countryside. Dandelion and Purslane are the most common.  Just make sure you are confident in identification of anything wild and have not been recently sprayed with herbicides.

Here are some health benefits from consuming leafy greens:

*Dark leafy greens give our bodies Folate: Folate describes the B vitamin which is essential in amino acid production and cell division.

*Dark leafy greens burn fats: even though they are a low calorie, weight loss food they contain nitrates which convert white fat cells into brown fat cells. This creates extra fat-burning and ultimately weight loss.

*Dark leafy greens are anti-aging: vitamin k, beta-carotene and lutein influence anti-aging.

*Dark leafy greens are heart healthy: greens regulate the production of a hormone called erythroproietin which decreases blood viscosity which in turn reduces blood clots and heart attacks.

*Dark leafy greens fight diabetes: magnesium, ALA omega 3 fatty acids and polyphenols found in greens manage glycemic load and insulin sensitivity.

Dark leafy greens feed your gut: the high fiber content greens provide substrates for our guts microbes to digest and create healthy gut biomes.

Dark leafy greens build enzymes: raw foods have the most alive and active enzymes, which promote cellular detoxification.

Do not overeat just one type of green ( or any food), for example: some greens bind calcium so your body has trouble absorbing it.  

Eat a variety of dark leafy greens and you'll reap all of the positive health benefits!

Greens are the real secret of a healthy diet and are pure medicine.

Go make a "Big Ass Salad" with nuts, seeds and raw veggies.

Food for Thought

Have a great week.

Be kind.

Judd

Recommended Reading 01/07/18

It's time for the first 2018 recommended reading suggestion.

A great way to start the New Year is:

*10 Life Changing Life Lessons from Albert Einstein 

I believe all whole foods are Superfoods but here is a list of the 10 of the Most Affordable Superfoods. according to One Green Planet.

This is an informative article from Mind Body Green on how the human body is so brilliantly designed: How to Control Your Hunger and Hormones

Recently on The Today Show,  Megyn Kelly interviewed Josh LaJaunie, who lost over 230 lbs by adopting a plant-based diet and running. And how he is helping others lose weight and get healthy. Check out this episode of "Take It Off"

Afterwards, you can get more insight from Josh listening to Rich Rolls podcast with him: Josh LaJaunie's Transformation

With winter upon us and most places are feeling the chill, don't quit your daily runs.  Outside Magazine has some good information on How To Survive The Most Frigid Winter Runs.  I actually like early morning runs when it's a little chilly.  It wakes you up and gets you ready for the day.

Check out this quick and easy crock pot recipe, especially nice on cooler days.  Cuban-Style Quinoa and Red Beans is high in protein and fiber.  It can even be used as a substitute for taco "meat".

Have a great week.

Be kind.

Judd

Healthy Tips For The Holidays

With the Holidays upon us, we tend to slack off the healthy way we eat and live our lives.  We need to stay the course to stay strong mentally and physically.  By eating the right foods we can keep our immune systems strong, especially being around many relatives and friends who might not be feeling well.  Being stuck in closed quarters, travelling on airplanes, etc. we need to be strong and able to fight off germs and viruses wanting to take up residence in us.  For more information on the importance of a strong immune system see my 5 part series on "Gut Health".

Here are a few tips on "surviving" the holidays.

*1- Feel and Give the LOVE!,  our families and friends are one of the most important parts of keeping good mental health.

*2- Stay hydrated with quality water.  Keep the alcohol at a minimum.

*3- Eat a healthy fiber-rich breakfast, it will keep you going for most of the day and keep you from looking for sugar rich snacks.

*4- Make most of your meals with raw whole foods. ( fruits, veggies, nuts.)  Consuming these will "fill" you up and decrease your appetite. When the feast begins, load up on sweet potatoes, roasted carrots, green beans etc.  If you indulge in a portion of meat, go with a small amount.  Remember it takes a long time for your body to digest meat products.  It is very taxing for the body and makes it work overtime.

*5- Wait for awhile before desserts, your body is already in overload and needs time to rest.  Just don't have dessert right before bed as this will not make for a deep regenerative sleep.

*6- Go for walk, especially if its a little cold outside.

*7- Don't talk politics! We all have our different opinions.  Let's respect them.

*8- Do something different than normal.  Even if its just reading a book or looking at my past blog posts, there is a lot of great info!

*9- Get plenty of rest, but don't hibernate! 

Holidays can be quite hectic and chaotic.  Our nerves can be rattled.

"Be like water making its way through cracks.  Do not be assertive, but adjust to the object, and you shall find a way around or through it.  If nothing within you stays rigid, outward things will disclose themselves.  You must be shapeless, formless, like water."  Bruce Lee

Have a great week.

Be kind.

Judd

Take Control of Your Health

The research is in.  Years of study.  Tens of thousands of people studied.  Whole plant-based diets are the number one recommended diet for ultimate health.  In 2013, a "Nutritional Update for Physicians" was published by Kaiser Permanente, the largest managed-care organization in the US.  They cover about nine million people with 15,000 physicians, who were told that healthy eating may be best achieved with a plant-based diet and discourages meat, dairy and eggs as well as refined and processed foods.  They went on to say, physicians typically ignore the benefits of nutrition and quickly prescribe medications instead giving patients a chance to correct their disease through healthy eating and active lifestyle.  Physicians should consider recommending a plant-based diet to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease and obesity. 

"Want to “lose weight,…feel better,…improve, stabilize, or even reverse chronic…disease,” get off some of your medications? If you answered ‘yes’ to any of these questions, then a plant-based eating plan may be right for you.” Side effects may include lower cholesterol, blood pressure, and blood sugar, reversal or prevention of heart disease [our #1 killer], a longer life, healthier weight, lower risk of cancer or diabetes—may even slow the progression of certain types of cancer,” and improve inflammatory conditions, like “rheumatoid arthritis.”   

Sounds like a pretty good deal

Here's a great video from Nutritionfacts.org on: "Lifestyle Medicine"    

I know I am always linking podcasts from Rich Roll but this one one is incredible: "The Alzheimer's Solution"  This is a must listen to podcast.  The research they have done shows how important our diets and lifestyle choices are to having a healthy life.

Have a great week.

Be kind.

Judd

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

The Power of Seeds

It's amazing how much nutritional power a tiny seed can contain.  Seeds are some of the most powerful foods you can consume.  If you think about it, a seed contains all the nutrients it needs to grow into a mature plant.  Therefore, we get a tiny power punch of nutrients to boost muscle growth and provide us with a lt of clean energy.  Seeds are full of amino acids(protein), magnesium, B vitamins, iron, fiber, healthy fats and many more minerals.  

Some of the more common seeds are:

*Chia Seeds- they provide much more omega 3 fats than omega 6 keeping that ratio balanced to fight inflammation. For more info see Chia

*Flax Seeds- Known for their high fiber content, they assist in lowering blood sugar. You MUST use ground flax seeds, as our bodies cannot digest whole seeds. You can add them to just about everything like salads, smoothies, oatmeal, baked veggies and even substitute in gel form for egg replacement in baking.

*Hemp Seeds- hemp seeds have mega dose of magnesium which regulates muscle/nerve functions, blood sugar and blood pressure. They provide a mild nutty flavor to just about everything. For more info see this: Benefits of Hemp Seeds

*Sunflower Seeds- everyone loves sunflower seeds. They promote healthy cardiovascular systems, full of magnesium,, healthy cholesterol levels, promotes healthy mental health and "Selenium" maintains healthy thyroid and hormone levels. For more info see this: Benefits of Sunflower Seeds.

Pumpkin Seeds- with Halloween this week, it's a great time for pumpkin seeds. When cleaning and carving your pumpkin don't throw away the seeds! Roast them!  They are full of potassium, protein and vitamin E.

*Sesame Seeds- sesame seeds have long been a favorite, topping buns, making tahini paste, in stir fries and curries. They are high in iron and calcium and provides fiber to lower cholesterol and protect the heart.  Tahini makes the greatest hummus.   

*Quinoa- a replacement for dishes using rice, Quinoa is a high protein packing seed. High in manganese, magnesium, copper, fiber, and folate. Also, it's gluten-free! For more info see: Quinoa

For those quick, easy and nutritious snacks throughout the day, just a carry a pack of mixed nuts and seeds. You can never go wrong with that option.

Correction from last week's post:
I found out that almonds and walnuts are actually seeds, not nuts😏
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