13 yr Anniversary of Blog/ Recommended Reading

 13 year Blog Anniversary!

We started writing this blog in February 2011.  We started on a journey for better health and to do our part to bring awareness to animal cruelty in the agriculture industry.  Friends were always asking us for the recipes of delicious food we shared with them.  Kristen suggested we start a blog to share those and other insights into being more conscious about living a more sustainable life.  Now here we are, with over 100,000 views on the blog, and I am so grateful that we are able to share those ideas we have learned.  Over the years I have had to go back to certain posts and update on the information that has changed.  My ideas on health are always improving and I like to suggest to those that read theses posts to continue to do the same.  After all, it has to work for you! We are all different in what we need to thrive.  

In the past couple of years the Blogspot.com has changed their platform with how it works.  July 2021 was the last post I was able to put in the sidebar😒😒. It was beyond my control.  Please feel free to explore any posts from now going back in time.  

Thank you for coming along with us!

Recommended Reading

Some good news

Pedaling Kindness this is what is all about, generosity.

Tony the Tiger says It's great!

This is a Whale of a Story  Humpbacks on the rebound.

Health

Milk DOESN'T do a body good!

The Top 10 videos of 2023 from NutritionFacts.org

18 Ways to Prevent Heart and Reverse Heart Disease

Why you should Eat Clean

This podcast from Darin Olien on Sprouts with Doug Evans will blow your mind.

Nut Health Benefits 

What are AGES? and how to avoid them.

Environment

A Ranch Rewilded transforming California's next State Park

Being an ISA Certified Arborist this really interested me.. NYC will plant thousands of trees

Panama Canal traffic cut because of drought.

What you eat can impact Climate Change

Crazy Shit

Aviation Company created jet fuel from human poop!

WTF! Why? Inside the Golden Globe Swag Bag

That's all I've got for now.

Be kind

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

London / Amsterdam Recap

For the past few weekends we have been traveling, so there was no post this past Sunday.

We had a wonderful time in London and Amsterdam.  The two cities were quite different, but we thoroughly enjoyed both.  We had hoped for good weather and we definitely got it, mostly sunny skies and upper 50' temperatures.  Perfect weather for walking, running in London's Hyde Park, and of course biking in Amsterdam's Vondel Park.  According to Captain Jack and Kim at Flagship Canal Cruises, there are over 800,000 people in Amsterdam and 1.3 million bikes!  300,000 bikes end up in the canals every year.  If you ever are in Amsterdam, definitely go on the canal cruise with them.

While in Amsterdam we had a few local foods we wanted to try: 

Stroopwafels

Frites

Dutch Apple Cake

Almost every restaurant has plant-based options, and many only serve vegan meals.

Such as:

The Dutch Weed Burger Joint

I was inspired and in awe of the environmental importance with public transportation, rail and subways (London) and organic food choices in both Amsterdam and London.  Most vehicles were either electric, hybrids or diesel powered.  Our taxi from Schipol International Airport in Amsterdam was a Tesla! I did not see one full-sized pickup truck or SUV.   Even UPS trucks were electric.  Gasoline was almost $7 per gallon.

While Amsterdam was busy, it was very laid back and everything just moved in harmony.  

London, on the other hand was very proper and very clean.  

Very Royal, very polite, great customer service was its priority.  

Plant-based Deliciously Ella Deli ironically in an old dairy.

Local market

Nice billboard

Overall, it was a wonderful trip, spending time with the family,
 and we are looking forward to returning another time.

Have a great week.

Be kind.

Judd

Eating In Season

Have you ever ate a huge red beefsteak tomato right off the vine?  There is no comparison between that and a half-ripe pale red tomato from the supermarket in the middle of winter. There is something about seasonal eating that seems natural and logical.  Most people would agree that a comforting stew full of root vegetables, like carrots, beets, sweet potatoes and onions goes better on a cold Winter or Fall evening than a big garden salad with tomatoes and cucumbers.  There is evidence that your body gets more out of certain fruits and vegetables at certain times of the year.  Your body needs more beta-carotene during the winter when there is a shorter amount of sunlight.  Carrots, sweet potatoes, etc help with this, all which are growing in this season.  Same goes for fruits like watermelon, berries, cucumbers,etc which are high in fluids, in which we need more during the hot summer months.  Nature has it together when it comes to knowing what we need with each season.  When foods are foods are picked at the peak of ripeness, when they are meant to be eaten, they taste different.  Seasonal eating brings the full flavor of fresh whole foods back to your diet.  We are blessed to have access to a couple of local farms in our area.  They have been producing excellent vegetables for over one hundred years!  Their produce is picked fresh and stays fresh until completely consumed. No waste!  What happens to your bagged greens mixed from the supermarket after only a few days?

Here's a few reasons for eating seasonal:

*Seasonal foods are often less expensive.  It takes a lot of energy and resources to manage, package and transport foods out of season.  Local framers markets are full of fresh fruits and vegetables and the cost is better.

*Seasonal eating is better for the environment.  Foods grown out of season take a tremendous amount of  resources, by recreating natural growing conditions or tremendous amount of fossil fuel in transporting foods from other in season areas around the world.

*Seasonal foods can be more nutritious. For foods to be grown out of season elsewhere in the world to be shipped to you, they must be picked green, before their peak ripeness and fully matured. Unless they are picked at ripeness and then frozen they lose most of their nutritional value. Frozen or Fresh? 

*Seasonal eating adds variety to your diet.  Variety is the foundation of a healthy diet.  By eating seasonally you can break the habit of eating the same food choices. Therefore, getting a more balanced nutritional meal.  The Seasonal Food Guide can help you find whats in season in your area.

Eat local. Eat what's in season. Eat organic.

For your viewing pleasure: How Not to Die 

Have a great week.

Be kind.

Judd

Recommended Reading 04/01/18

It's time for Spring's 1st recommended reading list!

Here's a follow up on last week's post about "Gut Bomb", A video from Dr. Michael Gregor: Microbiome: We are what they eat. 

On the environmental side of news;  

Hopefully you are aware of the Dept. of Interior's pressing issue of reducing our National Monuments.  Read Protect Public Lands first, then check out the truths behind the reduction: The Cleanest Line.

Then for a real sh**ty article check out: There's Human Poop in Glacier Waters.

Just when you thought you were getting old and had no motivation to get off the couch, check out this video:100 & 102 year old's break world running records. For more on these two champions: Running Wisdom.

Have you ever wondered the origin of  certain vegetables?  I find it fascinating. The History of Each Vegetable will give some answers.

here's some great tips on How to Save Money On a Plant-Based Diet by Julieanna Hever

You can hear more wisdom on nutrition from  Julieanna and Ray Cronise on Everything Plant-Based Nutrition.

Have a great week. 

Be kind.

Judd

Teriyaki Tofu Fried Rice

If you happen to have a Trader Joe's near you, you should definitely take advantage of the great prices and large selection of great products.  Kristen and I usually make the 45 minute one way trip a couple times per month to stock up the pantry and refrigerator/freezer.  One meal we love to make is Teriyaki Tofu Fried Rice.  You can get everything from Trader Joe's.  It is a simple, delicious meal with minimum ingredients.

Here it is:

*Press 1 package of extra firm organic tofu for 20 minutes.

*Cut into 1/2" cubes and marinate in TJ's Island Soyaki for 30 minutes.

*Bake at 325'F for 45 minutes (flip at 15 & 30 minutes) we used our new Breville Smart Oven Air.

*Stir fry TJ's Vegetable Fried Rice for 5 minutes.

*Add cooked tofu to the rice mixture and serve with Coconut Aminos or Sweet Chili Sauce (both available at Trader Joe's)

I hope you enjoy it!

By shopping at Trader Joe's you are able to save on your grocery bill, while still finding a wide selection of organic foods, produce, breads, frozen fruits and veggies, treats and even wine.

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

Pineapples

The first thought of the tropics is delicious sweet pineapples.  They have been a popular global fruit since Christopher Columbus's return to Europe in 1493.  Pineapples are actually native to Paraguay, Brazil and parts of the Caribbean, but are now cultivated in large quantities in Costa Rica, Brazil and the Philippines.  Hawaii was the most significant grower until just recently as they have lessened their exports of the delicious fruit.  The name evolved from the 17th century due to its similar appearance to pine cones and were traditionally known as "ananas".

Pineapples contain a relatively rare enzyme called bromelain which has serious anti-inflammatory and anti-swelling effects, making it great in reducing signs and symptoms of arthritis, inflamed muscles and tissues.

Being very high in Vitamin C other benefits include:   

*Tissue and Cellular health by creating collagen which is the essential protein base of blood vessel walls, skin, organs and bones.

*Helps to heal wounds and injuries and defending against infections and illness.

*Being high in other antioxidants like Vitamin A, beta carotene and manganese it helps in cancer prevention directly related to the mouth, throat and breast.

*Pineapples are a rich source of fiber and are special in the way they contain both soluble and insoluble fiber, which vastly improves the digestion system.

*Cough and Colds reducer: bromelain is helps to reduce phlegm and mucus build up in the respiratory tracts and sinus cavities.

*Bone health: while it does not have a strong calcium content, it does have an impressive amount of manganese  which is another mineral essential in strengthening, growth and repair of bones. A single serving of pineapple is more than 70% of our RDA!

*Oral Health: pineapples have astringent properties which strengthen gums and helps tighten up tissues so our teeth do not become loose.

*Eye Health: beta-carotene boosts eyes and helps to prevent macular degeneration.

*Blood pressure and circulation: High in potassium and copper which prevents blood clots and increases red blood cell formation.

Word of Caution:

Although the benefits are clear, bromelain is primarily used as a "meat tenderizer" which means it can result in softening or tenderness of your lips, tongue and gums if you eat too much.

June 27th is International Pineapple Day

Kris and I love making Chef Chloe's BBQ Tofu Pineapple Pizza

Have a great week.

Be kind.

Judd

Leftover's Dinner

Most everyone has leftovers in the refrigerator by the end of the week.  While doing your weekly meal prepping, it's the perfect time to make a quick and easy leftover dinner.  

Here's a great idea:

Roasted Veggies over Pasta 

Preheat oven to 425' 

Slice up whatever veggies you have, like zucchini, squash, onions, carrots, bell peppers, beets etc.

In a large bowl toss with extra virgin olive oil, salt and pepper.

Get some water boiling in a large pan.

Use whatever pasta you have; brown rice noodles, whole wheat spaghetti, etc.

Roast veggies on a baking sheet, stirring occasionally for 30 minutes.

When pasta is done, toss in a large non-stick skillet(cast iron is best) melt a tablespoon or so of oil with a few crushed cloves of garlic.  Continue heating until well coated and slightly crispy.

Serve topped with roasted veggies.  

Quick and easy.

Next week; How to eat healthy on a budget.

Have a great week.

Be kind.

Judd

Spartan Weekend

I became a Spartan on Valentines Day 2015.  I, along with our son, have completed many races since then.  But this weekend we completed 2 of the 3 races to earn our "Trifecta".  Our grandson did his first "kids race", becoming the third generation of Spartans!  You must complete all three distances(Sprint, Super and Beast) within the same calendar year.  This December we will accomplish that feat.  The "Beast" awaits us.

Becoming a Spartan will change your life, you will become unstoppable in everything you do.

Our lives are never ending obstacles.  You will learn to change your frame of reference and conquer those with determination and grit.  When doubt, fear and storms come your way you have the power to overcome them. You are the storm!

 I have read  Spartan Up! numerous times( here's an earlier post) and I can say that it will encourage you in every aspect of your life.  Watch this short video here: 

Get off the couch and change you life.

Here's a quick recipe for what I use to fuel my body during Spartan races:

AROO Spartan Balls

10-15 pitted dates.

1 cup raisins.

2 tbs. tahini paste.

2 tbs. cacao powder.

1/2 cup your choice chopped nuts or seeds (I use sunflower or pepitas)

1/4 cup shredded coconut flakes.

In a food processor or Vita-Mix pulse dates and raisin into a paste.

In a bowl mix paste with all other ingredients except coconut flakes.

Roll into a softball size ball mixing well to get a good consistency.

Shape into 1-2 inch balls and roll in shredded coconut flakes.

keep in refrigerator until ready  use to fuel your way through the day.

The dates are a low glycemic fuel which your body uses to provide a great source of energy.

HAPPY MOTHERS DAY!
If possible, call and thank them for all they have done for you.

Have a great week. 

Be kind.

Judd

Changing The Way We think About Food

The current way we are feeding the world is not sustainable.  There over 7 billion people (9.7 billion by 2050) to feed in the world today.  There has to be a change in how we will successfully accomplish feeding healthy foods to that amount.   Did you know that 50% of grain grown worldwide is consumed by livestock which is enough food to feed 10 billion people.

This week I want to share a few links to how this can be done and create a healthier population and planet. 

The first is to watch "Cowspiracy, The Sustainability Secret."

On the latest Rich Roll podcast: Bruce Friedrich on "Innovating the Future of Food".

A great  article by Dr. Joel Kahn: "Everything You Need To Know To Start A Plant-based Diet".

Here's a quick nutritious meal I created last week;

"V4Veg Mexican Bowl"

1/2 diced onion.

1 diced red, green or yellow bell pepper.

15 oz. can Trader Joe's Organic Black Beans.

16 oz. bag Trader Joe's Organic Corn.

8 oz. cubed Trader Joe's Organic 3-Grain Tempeh.

1/2 cup Daiya Cheddar Cheese

or 

Nutritional Yeast

Spices: Cumin, Smoked Paprika, Chipotle, Sea Salt and Black pepper.

Prepared Quinoa or Brown Rice.

Saute onions in small amount of coconut oil or water.

Add in bell peppers and spices to taste.

Add cubed tempeh, getting good coverage with spices.

Let cook/marinate for 5-10 minutes, stirring until tempeh is warmed.

Mix in corn.

Stir in Black Beans.

Let cook for 10-15 minutes on medium heat.

Serve on  a bed of quinoa or brown rice.

Top with Daiya Cheddar Cheese or Nutritional Yeast

Shredded Romaine Lettuce

Avocado

This a spicy meatless high protein, high fiber and nutritious meal!

Have a great week.

Be kind.

Judd

Sleep and Health

Your body, especially your brain, needs good quality sleep.  While we sleep, our bodies do much needed maintenance on our "operating systems".  Our cortisol (stress) levels drop, our immune system gets stronger and our bodies releases growth hormones and testosterone.  Growth hormones contribute to healthy protein, fat and carbohydrate metabolism.  Although some people say they can "get by" with just a few hours of sleep, we should get a minimum of 8 hours of a very restful sleep. 

When not enough sleep is obtained we are kept awake and alert by adrenaline, which is a stress hormone.  The stress hormones wreak havoc on our immune system, memory, and our bodies ability to remove toxins.  This can lead to degenerative diseases like Parkinson's and Alzheimer's.  

According to research, more than 50% of us get less than 7 hours of sleep per night.  It should take 10-20 minutes to fall asleep; any quicker OR longer means we are moderately sleep deprived.  So, are we functioning from pure energy or energy from stress hormones?  

I can fall asleep in the normal time range, but my issue is I twitch while falling asleep.  This becomes quite an issue with Kris because it startles her and keeps her from getting a good nights rest.  For the past week, I have been implementing some new practices before bed so we can have some restful nights.  The good news is that it is working!  About 30 minutes before bed I will have a glass of Calm.  It works very well to calm your mind and muscles to help you relax.

Next, I do a nasal irrigation using a neti-pot.  It helps to clear the sinus, 

which in turn improves breathing.  

Finally, I do some yoga poses designed for relaxation and sleep.  Here are a couple of articles on sleep poses: 10 Poses for Better Sleep, 5 Yoga Poses for Better Sleep.

Restful sleep, exercise, healthy eating, stress reduction and 

sharing your love make for a wonderful life.

SLEEP.

Have a great week.

Be kind.

Judd

Is Intermittent Fasting Right For You?

Our bodies were built for periodic cycles of "feast and famine".  Fasting has a number of health benefits, including improved cardiovascular health, gene repair, longevity and reduced cancer risks.  When we are always eating (feast mode) our body forgoes much of its repair and rejuvenation programming.  This is done primarily while we sleep.  While it might seem that to "starve" our bodies over a long term fasting cycle is a good idea, it is actually the opposite.  We begin to store "fat", thinking we are in the "famine" mode.  However, intermittent fasting mimics the cycles between feast and famine, which produces a number of biochemical benefits and helps our bodies operate.

Health Benefits of Intermittent Fasting:

*Normalizes insulin and leptin sensitivity, which boosts mitochondrial energy.

*Normalizes ghrelin levels (also known as the hunger hormone).

*Promotes HGH (human growth hormone) production.

Research has shown fasting can raise HGH in women by 1300%, in men by 2000%. HGH is plays an important role in health, fitness and slowing the aging process.  HGH is also a fat-burning hormone, which explains why Intermittent fasting is so effective in weight loss.

* Lowers Triglycerides and reduces Oxidative stress.

Most people think they cannot go without eating for very long.  One of the easiest, most effective and safe ways to fast is the 16/8 fast.  Using your sleep cycle as the kick start, finish dinner around 6 pm and don't eat anything until mid-morning (10 am).  Of course don't forget to keep drinking your water!  You can also have tea or coffee but try to limit the sugar, so that insulin and leptin sensitivity can work properly during the fast.  According to Dr. Amy Shah, women need only fast every other day for the best results.  Read more on that here.

While Ayurveda recommends that everyone should go for 12 hours without eating between dinner and breakfast for optimal health, intermittent fasting can be done once a week or one weekend per month.  Of course, this is all depends on  if you are in good physical health to do so and you know your predominant "dosha", which you can read more about in this article by Dr. Kulreet Chaudhary.  Dr. Chaudhary has written a well respected book called The Prime, which I am anxious to read.  

Remember that the digestion process takes up a lot of your body's attention and energy.  When we are constantly eating and digesting, we have less time and resources to focus on maintenance and repair.  A body that is healthy and working efficiently makes it easier to lose weight and keep it off.

Please do your own research and consult your trusted health care practitioner before making any dietary changes. 

Have a great week.

Be kind.

Judd

Forgotten Fiber...

Did you know that only 3% of Americans are meeting the RDA intake of fiber?   That means 97% aren't eating enough!  Fiber is something our body needs, but never digests or absorbs it.  We need two types of fiber, soluble and insoluble.  Soluble dissolves in water and helps to slow down digestion and lowers blood sugar and cholesterol levels.  Citrus, whole fruit, carrots, peas, oats and barley are some examples of foods that are rich in this type of fiber.  Insoluble is NOT digested and is responsible for moving food through our systems, which in turn helps prevent constipation and more importantly, colon cancer.  Whole grains, as well as nuts, seeds, potatoes, beans and cauliflower, are rich in insoluble fiber.  Whole plant foods are the only natural source of fiber.  Eating plenty of  rich high fiber foods is the number one way to lose weight, lower cholesterol and reduce the risk of type 2 diabetes and heart disease.  Simply put, processing food strips out the fiber!  Refining grains like rice removes the outer coat of the grain (the fiber rich part of whole foods).  Even pulp free fruit juices lose most of their fiber in processing, so just eat an orange instead! 

 Remember, you can't put the original healthy fiber back in stripped foods.  Fiber supplements are lacking in vital nutrients, vitamins and minerals.  The only way to make sure you're getting the fiber you need is to eat whole plant foods.  For men under 50 the recommended daily allowance is 38 grams; over fifty, 30 grams.  Women over fifty need 25 grams; under fifty, 21 grams.  To make sure you are getting enough is simple: avoid processed foods, and stick to plant-based whole foods.

*Eat more beans.

*Choose whole grains.

*Don't peel your fruit (apples, peaches etc).

*Eat more veggies (they all contain fiber).

*Snack smart (whole fruit, raw veggies, nuts and seeds)/

Drink a lot of good quality water.

For more on fiber, read this article by Dr. Michael Greger.

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We have now been blogging for six years!  In the past two years, we have tried to post something new every week. Thank you to those of you who have just started reading and those who have been with us since the beginning.  We hope that our content has been useful.

In closing, I strongly urge you to get a copy of  Superlife by Darin Olien.  I have read this book numerous times and consider it to be my "Health Bible".   Darin explains in an easy to understand way how our bodies work and what we need to do to live a "super life".

Have a great week.

Be kind.

Judd