Treating High Blood Pressure

Treating High Blood Pressure

High blood pressure is the number one risk factor for death in the world.

It is beneficial to have your blood pressure down around 110/70.

Those eating a plant-based diet naturally have a  reading in this range.

According to a study by the Seventh Day Adventists' of 89,000 people, those who ate a 

vegetarian diet (eggs and dairy were included) cut their risk of high blood pressure by 55%.

Those who ate a strictly plant-based diet cut their risk by 75%.

Foods that are high in potassium, like bananas, ground flax seeds (a few tablespoons possess one of the strongest anti-hypertensive effects of plant-based foods) and watermelon offer the greatest protection against high blood pressure.   

Here is a great article from Physicians Committee for Responsible Medicine:

8 Ways to Naturally Lower Blood Pressure 

Also 2 videos from Nutrition Facts.org 

How to Prevent High Blood Pressure with Diet part 1

How to Prevent High Blood Pressure with Diet part 2

You know I am obsessed with Rich Roll's Podcast, so here's two of the best from Cardiologists'
 

Dr Joel Kahn 

Dr Robert Oustfeld 

And Darin Olien, Superfoods for Superlife   

I have linked this video before, but I believe everyone needs to watch this more then once.

Food as Medicine 

It is a little over an hour long, but its well worth it!

This should give you plenty of great information to enjoy during the Holidays.

Have great week.

HAPPY HOLIDAYS!

Be kind.

Judd

Cinnamon

Cinnamon

The aroma of the holidays to me is cinnamon.

Cinnamon has been used for medicinal purposes for thousands of years.

In ancient Egypt, it's value was worth more than gold and was primarily a 

gift for the kings.

There are two types of cinnamon:

Ceylon, known as true cinnamon and of higher quality.

Cassia, the more common variety of today, found in the majority of products.

It is made by cutting the bark of the Cinnamomum Tree, then when it dries it forms 

strips that can ground into powder.

The distinct smell and flavor comes from the compound called Cinnamaldehyde.

This compound is responsible for most of it's powerful effects on our health and metabolism.

* It is loaded with antioxidants which protect us from free-radicals.

* It is highly anti-inflammatory and helps to fight body infections and repair tissue damage.

*It may cut the risks of heart disease by lowering cholesterol, triglycerides and blood pressure.

*It helps to improve "insulin sensitivity", by helping insulin to transporting blood sugar into the bloodstream. Which helps in controlling Diabetes.

*It helps to inhibit buildup of a protein called Tau, which is contributes to Alzheimer's and Parkinson's disease.

* Cinnamaldehyde has anti-fungal and  antibacterial properties and inhibits the growth of certain bacteria such as Listeria and Salmonella.

All cinnamon has great health benefits, but the "Cassia" variety also has a compound called

coumarin. You should to try to limit your use of this common variety and get "Ceylon"

It is available in powder, sticks and oils at your local health food store or online at cinnamonvogue.

Don't worry unless you are using it on everything you should be fine.  

Here's a great way to start or end the day.

In a medium sauce pan combine;

1 tablespoon of turmeric powder or paste

1 teaspoon  coconut oil

1 teaspoon cinnamon

1 teaspoon honey

4-6 ounces coconut or almond milk

Stir over medium heat

Before mixture boils pour into mug

Enjoy

Have a great week.

Be kind.

Judd

Coming in 2016: Essential Oils 

I Love Broccoli!

I Love Broccoli!

I could eat broccoli everyday.  

Broccoli is part of the Brassica family, which includes kale, cauliflower, cabbage, brussel sprouts,

collards, bok choi, mustard etc.  This diverse group includes plants that the leaves, flowers, stems and roots can all be cooked and eaten.  They are the most commonly eaten plant group worldwide.  Broccoli is inexpensive and can be found at just about any grocery store.

Broccoli is a great source for the antioxidants vitamin C, beta-carotene and quercetin.

They are renowned for quenching free-radicals and reducing risks for cancer.  They are essential

for good health, promoting healthy immune systems, nutrient absorption (e.g. iron)
and overall vitality.

Broccoli is rich in calcium, making it an excellent vegan source of the nutrient that supports strong bones, which prevents osteoporosis.

Broccoli is an source for glucosinolates, which are sulfur containing chemicals.  These have

been shown to prevent oxidative stress, stimulate the immune system and reduce cancer growth.

They are anti-fungal, anti-bacterial and help to eliminate toxins from our bodies.

Broccoli is a great source of potassium and soluble fiber which help in blood sugar levels,

preventing heart disease and managing diabetes.

The best way to eat broccoli is raw.  Cook or steam it for only about 5 minutes to retain its nutrients.

Nutrient fact: Sprinkle on a pinch of ground mustard

to reactivate the glucosinolates, so to get all the health benefits.

Here's a informative video on broccoli:

Broccoli- the DNA whisperer

I believe I'm going to steam some right now with a little Earth Balance and garlic!

From Project 431, here's a great motivational video: Be Hungry(Fight for It).

Have a great week.

Be kind.

Judd

Food as Fuel

Food as Fuel

Nutrition is truly the cornerstone of our health.

Every part of our body... organs, muscles, bones, nerves, skin, blood

and even our cells and microbiome is made up of what we eat and drink.

Think about that.

When we look in the mirror that's we see- all the things we've eaten.

The big fresh leafy green salad with raw veggies and nuts. Fresh organic fruit 

and greens smoothie you had for breakfast. 

Or was it that double bacon cheeseburger and fries with a "diet soda".

Which one do you want to be made of?

We already know how we should eat. We just pretend we don't. So most of us just 

keep downing the junk we consume, knowing it is doing us harm. We know better.

No other animal does that. Think about that.

The food we consume is so much more than "fuel".

Our bodies use every part of the food we eat. 

Macronutrients- proteins, carbohydrates and fats.

Micronutrients- vitamins and minerals

ex; calcium-builds bones, clots blood, maintains cell communication

ex: magnesium(plays a role in over 300 enzyme systems)-muscle and nerve function

blood sugar control, blood pressure, energy production and 

and transports other minerals.

ex: Folate(vitamin B9):converts food into energy, helps the nervous system 

and brain function and red blood cell production.

ex: Phytochemicals- flavornoids, phenolic acids.

None of these nutrients provide fuel, but are definitely needed for total health.

When we lack any nutrients and minerals our body doesn't work properly.

These nutrients protect against cancer, offer DNA protection against free radicals, 

decrease the risk of heart disease and reduce overall mortality.

These are all found in berries, broccoli, kale, garlic, onions, colorful veggies, etc.

When we eat, our bodies sense incoming nutrients and send signals to our

brain to let it know what is coming in.

Don't fool your brain with junk food.

Every food decision we make sends a message to our body.

The answer to better health and life is simple:

Eat a variety of whole, fresh, clean foods-mostly veggies,fruit,beans,nuts,

seeds,grains,sprouts and healthy fats. Eat a lot of it raw.

Here's a quick recipe for dairy-free yogurt;

1 can of full fat coconut milk

3 tbs of chia seeds

1/2 tsp vanilla extract 

1/2 squeezed lemon juice

2 pitted dates

2 cups fresh or frozen fruit

pinch of salt

Opt; add 1  probiotic capsule

Combine all ingredients in a blender until smooth.

Let sit in fridge a couple of hours or overnight.

Top with granola, coconut flakes or more fruit.

Enjoy,

Have a great week.

Be kind.

Judd

Gut Health: Part 5

Gut Health: Part 5

This is the last of the series on gut health.

Kris and I just got back from a week of visiting relatives in Arizona.

We had a great time with them.  Also saw some beautiful desert areas, 

Grand Canyon, Painted murals in Chloride,Arizona , and even spent time on 

Route 66 in  Donkey Town. Good times!

On the long "red-eye" flight back while Kris slept, I listened to Rich Roll's

latest podcast with Dr. Robynn Chutkan, M.D.  It is the perfect way to conclude

this series on gut health.  You can find it here: Rich Roll

 I know these podcasts are sometimes long, but they are well worth the time invested listening.

"There is no question the number one food to eat to grow a good gut garden is plant fiber,

and there really can be no debate about that"

Robynne Chutkan M.D.

"Live dirty, eat clean"

Have a great week.

Be kind.

Judd

Gut Health: Part 4

Gut Health: Part 4

Now that we understand the role our gut plays in overall health, we can see why probiotics

are an important tool in the fight against chronic disease.  Prebiotic foods are just as important

in maintaining a healthy microbiome.  Probiotics(good bacteria)maintain a healthy digestive tract and prevent diseases,  Prebiotics are non-digestible compounds which feed those good bacteria, so they 

may grow and thrive.

Here are a few foods that are great prebiotics:

Bananas: a good source of a form of fiber known as FOS, 

which is mostly indigestible, so it functions as fiber.

Avocados: Nutrient bombs!  Eat them everyday.

Allium vegetables : onions, garlic, chives etc.

Dandelion greens: It also makes a great tea.

Apple cider vinegar:  also has many other benefits.

Here are 2 informative videos by Dr. Michael Greger M.D.

Microbiome: The Inside Story

Perbiotics:Tending Our Inner Garden

Have great week. 

Be kind.

Judd

Gut Health: Part 3

Gut Health: Part 3

November 1 is World Vegan Day.  There is a difference from eating 

a plant-based diet and being vegan, but they do go hand in hand.  By eating

plant-based, you are reducing the horrible effects of  animal cruelty in factory 

farming practices.  You are also reducing damage to our ever declining health of the environment,

caused by animal agriculture. Watch: Cowspiracy available on Netflix.

Back to healthy guts....

Our intestines need healthy bacteria to maintain proper balance.  The  foods that we 

consume either provide good or bad bacteria for our digestive system.  

Antibiotics, excessive sugars, and even stress can kill naturally occurring good bacteria.

This leads to inflammation, food allergies, skin issues and even mood disorders.

Probiotics are live, friendly bacteria that are naturally present in our intestinal tracts.

They maintain our digestive and overall health.

According to a 2012 Study, almost 4 million people have consumed probiotic 

supplements. But you can get the same, (if not better, less expensive and more beneficial nutrients)

from foods that contain probiotics.

Here are 7 foods to incorporate into your diet that pack a probiotic punch:

*Kombucha is made by fermenting sweetened black tea with a blend of bacteria

and yeast.  After the process, it is a carbonated drink which contains probiotics, vitamins,

acids and enzymes.  Some contain alcohol so you must be 21 to purchase.  My favorite

is Synergy Gingerade.

*Kimchi is simply pickled cabbage or veggies with a bit of spices.

It has been a staple in Korean diets for thousands of years.  Read here for more benefits of Kimchi. 

*Miso is made from fermenting soybeans. The paste is commonly used in 

Miso soup.  Check out the health benefits of Miso here.

*Yogurt is the most well known probiotic fermented dairy product.  

  Non-dairy yogurts are also available.

All yogurts are not the same!  Heavily processed and yogurts full of sugar will not

produce the same benefit; they will actually cause more harm than good to the gut.

* Kefir is a fermented dairy product, which is also available in non-dairy form,
and is much like a drinkable yogurt.

It is packed with probiotics, calcium, B12, folate, magnesium, and can heal the digestive

system by fighting inflammation and improving lactose digestion.  You can find some non-dairy alternatives here.

*Tempeh is made from fermented soybeans.  A popular meat substitute, it is packed with

protein, vitamins, minerals and plenty of probiotics, and it takes on whatever flavor you are cooking with.  Check out our "Tempeh Reuben Sandwiches" in our recipe section.

*Sauerkraut is fermented cabbage, and is very easy to make.  If you are going to purchase it at the 

store, make sure its organic!  (Non-organic is loaded with sodium-benzoate.)  Here is a recipe for      Raw Vegan Sauerkraut.

One last thing:

This a link to one chapter of Dr. Garth Davis' new book "Proteinaholic".

He and his publishers have allowed this chapter to be available online in light 

of the WHO's report on processed meats' link to cancer.

Please watch Dr. Garth Davis "Americans have became obsessed protein",

then read "Proteinaholic", chapter 13.

Have a great week.

Be kind.

Judd