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

Be Kind

This week's post is a little different than most.  I hope it speaks to you and lifts you up.  If you're having a rough day, I hope you know that you are loved and you matter. 

 Our world is changing.  Oftentimes it seems as though friends, family and strangers are treating each other with less and less compassion and understanding.  If others don't share the same beliefs, they are wrong.  I heard a podcast recently with Guru Singh talking with Rich Roll.  He made a very enlightening statement:  The way of educating children needs some changes.  Instead of (or in addition to) the 3 R's, what should be taught is the 3 C's: Compassion, Collaboration and Communication.  This way children will learn how to deal with the real problems of our time.  By learning how to be compassionate towards others and  collaborate and work in unity with one another, there will be less conflict.  When these children become adults, they in turn will teach their children and the world will be a better place in which to live.  Eventually the cycle will stop and adults will live a more harmonious life with others, and our differences will be cause for celebration and not contention.

This week, let's all try to be more compassionate towards our loved ones.  Be kind to strangers!  Your kind words might be the healing words they need to hear.

This week, let's communicate with each other.  Be honest.  Be uplifting; encouraging words have life. Let your loved ones know what's in your heart.  Life is too short; it could end tomorrow.  Let your love flow out of you.

This week, work as a team; collaborate with one another.
A three strand rope is stronger than a thread!

I strive to live my life according to the Spartan code:

 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