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.

Take A Breath

Before the Holidays begin and we all come together to celebrate..."Take a breath"   Not all family and friends are on the same page with their beliefs and ideas.  This is a re-post from a couple of years back which may help you through the next week and gently into a positive new habit.

Peace.

Breathe In, Breathe Out

Our bodies need oxygen to survive.  Healthy blood plasma is at least 90% oxygen.  Nothing happens anywhere in our bodies without oxygen.  It is required in just about every chemical reaction,  it  ignites the activity in our cells.  It is the spark of life for us. Over the next few weeks I am going be posting about the importance of oxygenation.

Breathing is an involuntary act.  We don't think much about it, until we don't have it.  Surfing for over 40 years, I have had my share of being pinned to bottom after being thrown off a wave or being held under what seemed like endless thick white water.  Clawing my way to the top to get some much needed oxygen, just to be hit by another large wave and repeating the process.  All you want is a deep breath of air.  

Our breath helps us to gauge how comfortable or uncomfortable we are at that moment.  When we are stressed, frightened or ill we tighten our bodies and breathe faster.  When relaxed calm or happy we soften our bodies and our breathing slows.  This why it is important to learn to slow our breathing and help ourselves to get as much oxygen as we can.  Ancient yoga teaches us that we are given a certain amount of breaths for our individual life span. The slower we breath, the longer we live.  This is not to say we shouldn't breathe heavy as in exercise or teaching our lungs to expand for more oxygen capacity.  This means that when we know how to work with our breath, we can change our mood, manage panic attacks and even lower our blood pressure.  Not only is breathing meditative and good for calming stress, it also improves brain and immune system function, cleanses our bodies of toxins and purifies our minds.  

A simple way to start training our mind and body to slow the breathing is a method called 5-5-5-5. Start doing this in the morning upon waking.  In a sitting position inhale slowly thru your nose on a count of 5, then hold your breath for a count of 5, slowly exhale thru your mouth, and finally count to 5 with no breathing at all(emptying your lungs). do this for 5-15 minutes per day.  You can do this in the evening also to slowly unwind from your daily routine to prepare for a restful night.

Try this for a week and see how you feel.

Happy Holidays.

BELIEVE IN 

KINDNESS

Judd

Beans,Beans Are Good For Your Heart.....

Beans, beans are good for your heart....

We all have heard that saying before, but according to an extensive study by the American Institute for Cancer Research they recommend eating whole grains and legumes(beans, chickpeas, soybeans, split peas or lentils) at EVERY meal.  Not every week or day, but every meal!  Legumes are loaded with protein, iron, and zinc as you might expect from other protein sources such as meat but legumes contain nutrients that concentrated in the vegetable kingdom, including fiber, folate and potassium.  You get the best of both worlds with beans, all the while enjoying foods that are low in saturated fat, sodium and cholesterol-free.  Along with rice they are very inexpensive, especially in bulk.  Consumption of beans is associated with lower blood pressure, regulation of blood sugar, and insulin levels.  They also reduce the risk of stroke, depression and colon cancer.  The phytoestrogens in soy, such as tofu and tempeh (great/easy: tempeh chicken salad recipe) help to prevent breast cancer and  breast cancer survival.  Beans can be added to any meal, snacks and the main dish.  The possibilities are endless.

Here are a few of my easy bean recipes:

Quinoa Black Bean Bowl

Kale and Chickpea Mash

For a little more effort:

Kristen's Vegan Crock Pot Chili

Black Bean/Beet Veggie Burgers

For more (27) easy recipes check out Blue Zones: Turn 1 Can of Beans Into 27 Easy Meals

BELIEVE IN 

KINDNESS

Have a great week.

Judd

What The Heck is Tempeh?

That is the question I get asked most every time I am eating a meal that includes Tempeh.  Most everyone has heard of tofu but not so much of tempeh.  It's only after they sample a bite or two when they say "that's pretty good".  Like tofu, tempeh takes on the flavor of the spices you use when preparing it.  Tempeh is a fermented soybean product that originated in Indonesia.  It is made by a natural culturing and controlled fermentation process that includes a tempeh "starter" which is a mix of live mold.  The same way kombucha, Kimchi or Sauerkraut is fermented.

Tempeh Benefits:

*Rich in probiotics.

*Lowers cholesterol.

*High in protein.

*High in calcium for bone strength. 

*Balances blood sugar.

*Reduces menopause symptoms.

Tempeh is a good source of protein, iron, magnesium, manganese and calcium.  It is also low in carbs and sodium. Being rich in probiotics helps in a strong gut health.  Tempeh can be eaten right from the package, but is a lot more tasty when prepared with that right spices.  Search the blog for recipes using tempeh.  This is one of my favorites: Tempeh Reuben Sandwich or here's an easy quick one.

Tempeh "Chikin" Salad

1 package of organic tempeh.

1 stalk organic celery minced.

1 diced dill pickle.

1/4 cup diced onions.

1 tbs parsley.

1/2 cup vegan mayo.

1 tbs yellow mustard.

1 ts lemon juice.

Salt and pepper.

Cube the tempeh and place in salted boiling water.  Simmer for 10-12 minutes, drain and let cool.

Combine all other ingredients in mixing bowl.  Add cooled tempeh cubes and fold together.

Serve with lettuce, tomatoes on a wrap, pita or by itself.

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

Got Hemp?

Got Hemp?  It does a body good.

Cultivation of hemp dates back over 10,000 years!  It was first used as food in ancient China and India.  For nearly 3000 years it was the planet's largest agricultural crop and most important industry producing fiber, paper, clothing, lighting fuel and medicine used by much of humanity.  

In the 17th century, American farmers in Connecticut, Massachusetts and Virginia were ordered by law to grow Indian Hemp.  By the early 18th century, a person could be sentenced to jail if they weren't growing hemp.   Hemp can be farmed without herbicides/pesticides, without field rotation, and in a variety of soils and climates.  Modern technologies have made possible over 20,000 products from hemp.  We should be growing more.   

It is and always has been Earths' most sustainable resource. 

Hemp seeds are a "Super Food", a gift of nature.  They are one of the most nutritious foods in the world. Containing a complete protein, They have the most concentrated balance of proteins, essential fats, vitamins and enzymes then any other food.

Here are a few benefits;

*Promotes heart health: with a perfect 3:1 balance of omega 3 and omega 6 fatty acids.

*High in fiber: has both indigestible and digestible fibers.

*Contains 20 amino acids: but also the 9 essential amino acids our bodies cannot produce, which makes it the perfect protein.

*Rich in GLA: which helps in inflammation reduction, balancing hormones, fighting cancer and MS.

*High in Vitamin E: also potassium, phosphorus, magnesium, calcium, iron and zinc.

For more information on hemp see here: Pure Healing Foods, History of Hemp

An easy way to get a daily dose of hemp seeds is to top your morning oatmeal.

You can get an 8 oz bag from Trader Joe's for under $5.

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

Blueberries

Blueberries

Just the saying the word makes you want to have a handful of juicy, sweet berries.  I probably eat blueberries at least 5 times a week!  It's a great way to start the day, oatmeal with blueberries, raspberries, ground flax seed, chia gel, cinnamon, organic honey and a handful of walnuts or pumpkin seeds.

Did you know that blueberries are one of the few fruit native to North America?  Native Indians enjoyed fresh blueberries for hundreds of years before anyone else even knew they existed.  It is crazy that the United States cultivates and supplies over half of the world's blueberries on a global basis.  It is important when buying, always try to purchase organic.  When not in season it is best to buy organic frozen blueberries.

Here are five reasons to eat more:

*Blueberries protect against cancer, heart disease and diabetes. They are full of antioxidants

*Blueberries turn back aging. Being full of antioxidants they reduce oxidative stress which is huge contributor of decreased organ function.

*Blueberries lower your blood pressure. 

*Blueberries protect against cognitive decline. Increased consumption of berries help to increase the clearing of toxic proteins from the brain. Which helps with Parkinson's and Alzheimer's disease.

*Blueberries are good for your bowels and bladder. Containing plenty of soluble and insoluble fibers they are very useful in treating constipation and diarrhea.  They also contain Tannins which are astringents which helps to reduce the ability of e.coli to adhere to the bladder wall.

Nutritional Value: 

36% RDA of Vitamin K 

25% RDA of Manganese

24% RDA of Vitamin C

14% RDA of Fiber

Here is a easy way to enjoy some delicious  blueberries:

Blueberry Chia Pudding:

1/2 cup chia seeds.

1 1/2 cups of almond milk.

1 tsp. agave nectar or honey.

1 tsp. vanilla extract.

1 tsp. cinnamon.

1/4 cup fresh or frozen blueberries.

Add all together in glass or ceramic container.

Stir until well mixed.

Refrigerate overnight.

ENJOY!  

You can even grow your own blueberries at home, see: How to Grow Blueberries at Home

If you want to learn more of the benefits: Beautiful Boosting Blueberries

Have a 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

Importance of Hydration

Did you know our bodies are approximately 60-70% water.

And our brains are 80-90% water.  That is why it is so important to 

stay hydrated.  During this time of the year we lose 10-15 cups of water daily,

through sweating, urinating,and even breathing. How much do we need to drink

to replace and replenish that what we lost?

It is a good rule of thumb to at least drink half of your bodies weight in water.

(ex. 130 lbs= 65 oz. water)

This alone would not match what you lose during any exertion or exercise.

By eating a lot of fruits and vegetables that are have a high water content.

Watermelon, cucumbers and iceberg lettuce are all 90-95% water! Eat Your Water

I work outside 10-12 hours a day. And in the summer heat, I consume a lot of water.

I don't consume any sports drinks because of all the added sugar and food coloring, etc.

Gatorade is just not like it was in the 70's.

Here is a recipe for my own alkaline-hydrating/electrolyte replenishing drink:

4 cups warm filtered water.

Juice of 1-2 lemons or limes.(oranges work great also)

2 tsp honey or agave.

1/4-1/2 tsp Pink Himalayan salt.

Mix well

Chill

That's it!

I put them in a mason jar or BPA free plastic bottle and keep them in my cooler.

It's amazing how refreshed and energized you feel instead of plain water.

If you are into non-flavored water, I always have a gallon of distilled water with 1/2 teaspoon of Pink Himalayan salt mixed in, and chilled in the cooler.  Your body will thank you for replenishing those lost nutrients and electrolytes. 

Here's a few links to more information:

The Truth About Water

Water Cure

Why You Should Drink More Water

16 Health Benefits Of Drinking Warm Lemon Water

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 

Don't Get Cheesy!

"Some foods are fattening, others are addictive.  Cheese is both...loaded with calories, high in sodium, packing more cholesterol than steak and sprinkled with hormones.  If cheese were any worse it would be Vaseline." 

Neal Barnard, MD. PCRM

The average American consumes 33 lbs. of cheese per year.  The U.S. produces more cheese and dairy products than any other country in the world.

Most everyone LOVES cheese.  

It is the hardest food to give up when going to a plant-based diet. Cheese and dairy contain casein protein which turns into casomorphin in our stomachs when digested.  These are morphine like compounds that attach to the brain receptors the same way heroin and other narcotics do.  We become addicted to the pleasure our body receives when eating that big slice of cheese pizza.

You can check out an earlier post on "Got Milk". 

For an even more interesting and informative listen, check out "Neal Barnard MD." on the Rich Roll podcast. His ground-breaking research on "Breaking The Cheese addiction" is very enlightening.

There are many dairy-free cheese on the market now to help you break the addiction.  Just remember, they can be highly processed with a lot oils, keep them to a minimum.  But they are helpful in removing dairy from your diet. 

 Here are a few brands:

*Daiya: makes great shredded products for homemade pizza, etc.

*Kite Hill: makes a cream cheese that is awesome on a sweet potato, sprout sandwich.

*Follow Your Heart: Everything from cheeses to Mayonnaise.

*Miyoko's Kitchen: Some of the finest plant-based butters and cheeses.

You can also make your own cheese at home. The time investment is well worth the health benefits from lack of dairy in these delicious cheeses.  Recently, Kris and I purchased "This Cheese is Nuts" by Julie Piatt. We invested in a Breville Smart Oven Air which also has a dehydrator, which is needed in producing most "cheeses" in her book. The Breville is a great investment, almost eliminating the kitchen oven.  We've made "air baked" fries, pizza (there is one baking right now!) and its a beautiful kitchen appliance.

We created are first batch of  Ahimsa Goat Cheese out of soaked sprouted almonds.  You have to get the cookbook for the recipe.

Creating and cooking foods together as a family is very rewarding and therapeutic.  If you have young children, get them involved, not only will it produce great foods, but lasting memories and bonds.  It will help them live a self-productive and healthy lifestyle.

I have to go, pizza is done.

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

Recommended Reading 02/04/18

Since today is Super Bowl Sunday (I prefer to watch Premier League Soccer) I want to begin with an article from GQ:

 The 300lb Vegan; NFL defensive lineman David Carter , you can also hear an interview with him on the Rich Roll podcast.

Then from one extreme to the other:

The Real Life Diet of a bad ass rock climber, Alex Honnold, who lives in a van.  Then check out this video from The North Face, be prepared to get a little anxious watching him climb.  For more awesome climbing, check out Valley Uprising available on Netflix.  Alex accomplishes even more amazing feats.

Here are some great tips(in case you are stuck at home)on doing an exercise workout without going to the gym: NO EXCUSES!

For an easy healthy bread recipe try this vegan, gluten-free Power Bread.

We all know that stepping outside is a simple, refreshing way to be our best.  Especially when we are stressed and under pressure.  Check out: This 5-minute visualization technique can change the world.

Have a great week.

Be kind.

Judd

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

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