Recommended Reading 11/12/17

Its recommended reading time. This month I have some interesting articles, videos and recipes that I would like to share with you.

The first one is a little scary but very relevant with the debate(REALLY?) on climate change:

Melting Permafrost in The Artic 

We all should know by now the dangers of plastics in our oceans.  Here's another reason that plastic is influencing climate change:

Plastics in Ocean Influencing Climate Change

  This is one way to reduce the amount of plastic water bottles:

Ooho Edible Water Bubbles I would love to have these!

Conventionally grown foods are heavily sprayed with pesticides.  If possible, we should stay away from these and buy organic. It might be more a little more expensive but well worth the price you will pay later. You should ALWAYS buy spinach organically!:

Pesticides Found on Spinach

This could possibly be a solution for the ever growing need for healthy foods for the growing population:

Vertical Farms

Science-backed research now says 8 common diseases can be cured by a Plant-based Diet.

This why we must:

Take Personal Responsibility For Our Own Health.

Even the former President American College of Cardiology believes this to be true;

Dr. Kim Williams on the Rich Roll podcast.

On a lighter note, my 7 year old grandson produced an awesome "powerpoint" presentation(by himself) for his 2nd grade class using an amazing animated program called, Powtoon. 

I am really proud of him. I might have to use the same program when needed. 
Check out his video: Africa

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

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

Chewy Ginger-Molasses Cookies

Fall is in the air.  

It doesn't really seem like it here in Florida but I know its on the way.  Our daughter Bree is moving to NYC in a couple of weeks and she has got fall fever.  She baked up some of Chloe Coscarelli's Chewy Ginger-Molasses Cookies from her "Chloe's Vegan Desserts" cookbook to get in the autumn mood.  Nothing says Fall like ginger cookies.  Recipes from Chloe are regularly made in this household and are a treat for every type of eater.  I've never heard a complaint from anyone.  We've said it before and I'll say it again, "You have to get ALL of her cookbooks". You can follow her on Twitter @ChloeCoscarelli

Here's the recipe:

2 cups all-purpose flour

1 teaspoon baking soda

1 teaspoon baking powder

1 1/2 teaspoon ground ginger

1/2 teaspoon ground nutmeg

1/2 teaspoon ground cloves

Whisk all together in large bowl

1/2 cup vegan butter

3/4 cup sugar, plus extra for rolling

1/2 cup molasses

 1 tablespoon water

Preheat oven to 350'

Line 2 or 3 large baking sheets with parchment paper.

Using a stand or hand mixer, beat butter, sugar, molasses and water. 

Slowly beat in flour mixture.

Scoop about 1 rounded tablespoon of dough and roll in extra sugar.

Place them onto sheets and bake for 10-12 minutes. 

LET COOL! You can do it!

Enjoy with a glass of cold nut milk or cold brew coffee.

Have a great week. 

Be kind.

Judd

Tacos,Tacos,Tacos!

I don't believe I've met anyone who doesn't like tacos.  I could eat tacos everyday being there are so many variations of ingredients that are available.  

According to research the origin of tacos dates back to the 18th century in Mexico.  The word "taco" referred to little pieces of paper wrapped around gunpowder to be used as an explosive device placed into the walls of silver mines.  Miners would use them to excavate the ore from the rock walls.  Basically they are named after a stick of dynamite!  You can imagine the corn tortilla like a piece of paper wrapped around some goodies. One of the first ones were known as "tacos de minero"  miners tacos.  When the lure of industry in Mexico City, migrant workers began using them for inexpensive breakfasts and lunches.  With different cultures from around the world, especially Lebanese workers, they began to fill there corn tortillas with spit-cooked pork.  By the early 1900's with the influx of Mexican migrant workers ( working railroad construction and mining) tacos and tortillas made there way to the US.  By 1920, the migrant workers began to advance economically while still eating traditional Mexican fare, but then began to use more beef, lettuces and cheeses.   In 1954, Glen Bell created "Bell's Drive In and Taco Tia in San Bernardino, California.  By 1962 he opened his first "Taco Bell" in Downey, California serving "Tay-Kohs".  And so began our love for tacos.

For the plant-based eaters there are many recipes and variations of excellent tacos.

Here are some of my favorites:

First start with an exceptional organic non-GMO shell like:

*Trader Joes Taco Shells

*Garden of Eatin' Taco Shells  

Recipes:

Buffalo Jackfruit Tacos

Chili Lime Lentil Tacos

15 Fall Inspired Tacos

Beyond Meat Beef Tacos

Walnut "meat" tacos

Cauliflower Walnut Tacos

Gardein Beefless Crumbles Tacos

Don't forget Breakfast Tacos

5 Best Vegan Tacos for Breakfast

Check out the Happy Pear video 5 Minute Vegan Tacos

Just use your imagination, there is no right or wrong way to make tacos.

Have a great week. 

Be kind.

Judd

Recommended Reading 10/01/17

It's recommended reading time!  I prefer to give you recommendations for unusual ideas on reading, viewing and listening.  Subjects that make you think outside the box.

Communication doesn't just happen by satellites:  *Watch How The Internet Gets Across The Ocean.

We all know how bad bottled water is for the environment, but this is crazy: *Nestle Pays $200 per year to bottle water near Flint, Michigan.

The next time you need new running shoes: Are they really worth the price?

With Hurricane Matthew and Irma wreaking such havoc this will make you think about "Hookworms can affect everyone"

With your next cup of coffee read: Protect The Future of Coffee.

For a great podcast listen:Rich Roll talks with Drew Sams, "Live a life filled with wonder and curiosity. Ask questions"

This is just plain cool: Surgo Rescue Vehicle.

That's it for this month recommendations.

Have a great week.

Be kind.

Judd