The Curved Yellow Fruit

THE CURVED YELLOW FRUIT

Bananas are very interesting fruit; they're natures fast food.  They come in there own wrappers and are packed full of nutrients and fiber.  Even the peels can be used (relieve bug bites and even remove warts, among other benefits).  Most people believe bananas are high in sugars and should be avoided, but the primary source of  these sugars are naturally occurring fructose, which comes with a bundle of nutrients and fiber. 10% of RDA fiber is provided in one banana, along with acting as a prebiotic, which stimulates the growth of friendly digestive enzyme in our gut flora.  In endurance activities, eating a banana every 15 minutes provides the needed potassium for optimum performance.

The benefits of bananas are endless.  Read here: "Bananas aren't just for monkeys".

Bananas provide both prebiotic and probiotic benefits depending on ripeness. Prebiotic (ripe) stimulates growth while probiotic (unripened) feeds the gut enzymes with digestive-resistance starch.

There are many ways to eat green bananas.

If you are in a hurry to get out the door in the morning (you really should slow down!), grab a couple of nature's fast foods and enjoy the benefits.  They are also great in the evening to help you relax, containing magnesium and trytophan which converts to serotonin and melatonin) helping to have a restful sleep.

There's really no need to buy organic bananas unless you are using the peels.  

GO BANANAS!

Here's a link to an older Rich Roll podcast on the benefits of eating fruit:
 Michael Arnstein "The Fruitarian"

Check out the best pharmaceutical ad: Nature RX

Have a great week.

Be kind.

Eat more veg.

Judd

The Power of the Sweet Potato

The Awesome Sweet Potato

Most everyone has sweet potatoes at Thanksgiving.  Sweet potatoes, commonly known for their high content of beta carotene, are one of the worlds most nutrient dense foods.   High in fiber, almost twice as much as white and yellow potatoes, it gives them a "slow burning" quality which helps to ensure a balanced supply of energy.  Sweet potatoes are naturally sweet and their sugars are slowly released into the bloodstream as not to increase sugar spikes.  They are a great source of vitamin B6 and magnesium(which is the relaxation and anti-stress mineral), which is necessary for healthy arteries, blood, heart and nerve function.  It is estimated that 80% of  North Americans are deficient in this important mineral.  Being high in beta-carotene, vitamins C and E, make the sweet potato a powerhouse food for healthy skin and hair.

Fiber, fiber, fiber!

Sweet potatoes are one of the best foods for weight loss.  Being high in fiber, nutrient dense and a slow burning energy they are weight loss super-foods.  Served with the skin on, they contain a certain type of fiber called resistant starch.  Foods high in this type of starch helps reduces obesity.  Here's a great article about sweet potatoes and weight loss.

Here's a link to a great podcast with Dr Garth Davis a leader in bariatric medicine.

A quick and easy recipe from Chef Chloe Coscarelli and her "Vegan Italian Kitchen cook book.

YOU MUST BUY THIS COOKBOOK!!

Rosemary Sweet Potatoes with Sweet "n" Spicy Mustard

Preheat oven 450'

Cut unpeeled 1-2 lbs sweet potatoes into bite-sized cubes.

Toss potatoes with olive oil and fresh chopped rosemary and sea salt.

Roast on a flat baking sheet for 30-40 minutes stirring frequently until tender.

Dipping sauce:

In a small bowl combine 1/3 cup spicy brown mustard and 1/3 cup of brown sugar

Serve with steamed broccoli with garlic"butter"sauce(garlic salt,nutritional yeast and "Earth Balance")

Have a great week. 

Be kind.

Judd

Make a Change, Let's Get Healthy!

Make a Change, Let's Get Healthy!

It seems like every commercial on TV wants to sell you a new automobile or a big pharma has the next best drug to help you with what ails you.   Most physicians are quick to write a new prescription to solve your woes.   Instead of going to the pharmacy, we should head to the "farmacy" for a real dose of medicine.   The United States is in a major health and environmental crisis.  The Standard American Diet (yes it is "SAD") is the leading cause!   It isn't just killing people its also killing our planet.  Whether you want to believe or not, industrialized animal agriculture is the number 1 issue to almost every environmental problem we are having.  From fertilizer induced algae blooms to the loss of  oxygen producing rain forests. Mass clearings for crop feed production for animal agriculture are dwindling our precious life-giving resources.

One way we can help do our part to stop this insanity is to start eating a plant-based diet.  Heart disease, obesity and diabetes are the number one killers in America.  They can be prevented and even reversed through a plant-based diet.  According to Kaiser Permanente it's not hype, it's a proven fact.  

On the latest Rich Roll podcast he talks with Alexis Fox and Micah Risk from Lighter.

Lighter is a powerful tool to help us eat better.   By answering a few questions about yourself you will then get a weekly menu with daily recipes.  All of it is plant-based and helps us to know what to eat, how to prepare it and even what groceries to buy.  Soon they will even offer grocery delivery to your door!  I have already tried many recipes and they are awesome.

Here is a quick snack I made today:

Smoky Roasted Chickpeas

 1/3 tsp smoked paprika.

1 1/2 tsps olive oil.

1 1/2 pinches salt

1 15oz can of chickpeas, drained and rinsed.

Preheat oven to 425'

Pat dry chickpeas (dry=crispy).

Toss in olive oil, paprika and salt.

Spread in one layer on a baking sheet.

Bake 30-40 minutes or until crispy and golden brown.

For more info on Chickpeas.

It's up to us to make a change.  Let's get healthy, the planet needs us.

Have a great week.

Be kind.

Judd

Be Smart, Eat the Right Foods, Part Two

Be Smart, Eat the Right Foods, 

Part Two

In this second part on "brain foods", we will look at Avocados.   Avocados have been dubbed "the world's most perfect food".  Also known as the "alligator pear", it provides nearly 20 essential nutrients that support heart health, inflammation, improves blood sugar levels and is high in heart-protective HDL cholesterol  and low in LDL cholesterol.   The monounsaturated fats support the production of acetylcholine, which helps in memory and learning.   Avocados are high in vitamins C, E, K, and the B complex.  They also act as a "nutrient  booster to help in absorption of fat-soluble vitamins, and are very high in tyrosine which helps keep you motivated and focused.  Our brains are around 60% fat and every cell in our bodies need "good fat" to perform at its best.  Avocados do just that, by providing more calories per gram than any other food.  Far from being empty calories, they are a functional food that provide health benefits beyond basic nutrition.  Here's a great article on their benefits: Avocados: Nutritional Benefits.

I usually eat 5 avocados per week.  On sandwiches, salads, toast, and in buddha-bowls, they are incredible gifts from nature.  You can also use avocados as a dairy replacement  in many ways. 

Kris makes an awesome "Green Goddess" salad dressing with avocados, here's the recipe:

In a blender or food processor mix;

10 fresh basil leaves.

a couple of chopped green onions.

2 tbs of Italian seasoning.

1/2 -1 ripe avocado(peeled!).

1/4 cup non-dairy "Vegenaise or "Just Mayo".

2 tbs honey.

2 tbs white wine vinegar.

Juice of 1 lemon.

3 tbs extra virgin olive oil.

1/4 cup filtered water.

1/2 tsp sea salt.

1/4 tsp black pepper.

Store in a Mason jar for up to a week.

You'll have used it before then!

Check out: "How to pick & buy the perfect Hass avocado"

Go get smart!

Have a great week.

Be kind.

Judd

Be Smart, Eat the Right Foods

Be Smart, Eat the Right Foods

Part One

Did you know that with every bite of food, we choose to either deplete or nourish our brains.   The right food choices can help us to be mentally sharp, positive and productive.  While the wrong choices can leave us feeling foggy, groggy, anxious and depressed(like sugars and chips, etc.)   There are certain foods which are high in nutrients that are needed to create, protect and repair our brain cells.   These are called "brain foods".  They supply the building blocks of neurotransmitters that control how we learn and remember, how happy and motivated we are and how we can relax and enjoy life. Give me a second helping please!  These foods will protect us against mental disorders now and degenerative diseases in years to come.  

Over the next few blog posts, I'm going to cover several different plant-based "brain foods" that will keep us protected and healthy in our wellness journey.

#1 Walnuts

Walnuts are the #1 nut for brain health, they even look like a brain!   They are the best plant source of  ALA Omega -3   They are one of the best foods that contain mood-elevating serotonin and help in reducing brain inflammation.  One study on adults of all ages found that eating walnuts  improved reaction time, learning and memory recall.  That will help us to remember to store walnuts in the refrigerator!

Just a few walnuts a day is all we need for better brain function.

Here's a good article on walnuts and almonds from One Green Planet.

Here's a short video from Dr. Micheal Greger; Which Nuts Fight Cancer Better?

Next week brain foods is Avocados!

Have a great week.

Be kind.

Judd

Eating Weeds

Eating Weeds  

Backyard weeds are a big nuisance for most homeowners.  Dandelion greens are probably the most notable, especially when its bright yellow flower turns to seed.  Dating back to the 10th century it has been used for medicinal treatments because of its highly nutritional value.  High in Vitamins K,A,C,B6, iron, calcium and many other nutrients.  They might be bitter when eaten raw but are very tasty when cooked and seasoned.  I remember picking them with my grandmother in her backyard along with rhubarb.

Another weed you might not know is edible but I'm sure you have seen is Purslane.   Purslane(also known as "portulaca") sprouts from sidewalk cracks, invades gardens and grows just about everywhere.   But it also happens to be a "superfood" high in heart-healthy Omega-3 fatty acids and beta carotene.  The leaves and stems are both edible.  It has about half the amount of Omega-3 as salmon but no worries on mercury levels.  The moisture-rich leaves have a tart cucumber-crisp lemony tang with slight taste of pepper.

Next time you weed your garden or on a walk keep an eye out for it.  It even grows in cracks on city sidewalks.  Just remember to wash it thoroughly before eating, you don"t know what dog might have strolled by.  

I just got a bunch from my local farmer "Tomazin Farms" and am making a easy salad recipe today.

Purslane, Cherry Tomato and Cucumber Salad

1 bunch purslane.

1 1/2 cups cherry tomatoes cut in half.

1/2 medium cucumber cut into thin slices 

Dressing:

1/4 cup olive oil.

4 teaspoons red wine vinegar.

1/2 teaspoon sea salt.

1/4 teaspoon black pepper.

Enjoy!

Here's a quick video on other edible "weeds" from Wildman Steve Brill

Have a great week.

Be kind. 

Judd

The Amazing Apple Cider Vinegar

The Amazing Apple Cider Vinegar

It is said that vinegar was discovered around 5000 BC!   Some unattended grape juice turned into wine and then vinegar.   It was originally used as a food preservative then for medicinal purposes.  Hippocrates first used it for wound care and then more practitioners begin to use it for everything from treating poison ivy to stomach ailments, even diabetes.   It has been credited for curing hiccups to aiding in weight loss and preventing acid reflux (drink one tablespoon of unfiltered organic ACV in a glass of water).  

Vinegar in french means "sour wine".  Traditionally made through a long slow fermentation process.   This process leaves it rich in bio-active acids giving it potent antioxidant, antimicrobial properties.  The longer fermentation period allows the accumulation of a non-toxic "slime" made up of  yeast and acetic acid bacteria known as the "mother"   The "mother" is a cobweb like amino acid-based substance found in unprocessed, unfiltered raw vinegar.  You should always purchase raw organic vinegar that has the "murky" look, this indicates the best quality and is the best to type to consume.  If using for cleaning purposes, the clear white vinegar is all you need.

Just a few wellness benefits of ACV:

*Helps control blood sugar levels.

*Lowers cholesterol.

*Aids in weight loss.

*Relieves sinus congestion.

*Relieves sore throats.

*Freshens bad breath.

Helps digestion issues.

*Skin irritations, including removal of warts.

*Energy boost. (Switchel)

Here's a recipe from "It's All Good" Gwyneth Paltrow:

Apple Cider Vinaigrette

1 tbs. Dijon mustard

3 tbs. ACV

2 tbs. maple syrup.

1/2 cup olive oil.

Course sea salt.

Ground black pepper.

While whisking together, slowly drizzle in olive oil.

Makes about 3/4 cup of awesome dressing!

Here's two great articles on the benefits of Apple Cider Vinegar
Thrive Market: 13 Uses for ACV

Raw Foodist David Wolfe on ACV: "1 tbs of ACV for 60 days"

Here's a link to Dr. Michael Greger's latest video. 

"How Not To Die" 82 minute version

"How Not To Die" 17 minute version.

Don"t hack, watch the long version if you can!

Great article in the Huffington Post from Dr. Joel Kahn:

"What to Eat: Science vs. Swagger"

Have a great week.

Be kind.

Judd