Time to Make a Change

Day in, day out.  

We seem to get stuck in an endless rut with no way out.  Some people like being in that same groove, spinning their wheels and going nowhere.  We all want to make changes in our lives but we get lost in the approach of how to do it.  Change does not happen overnight.  It takes commitment, perseverance and the willingness to change course when we don't arrive at the desired location.  

  If what you are doing is not getting the results you want, do something different.

Just don't give up!

It's not always easy (it never is!), change will make us uncomfortable, grumpy, hungry and sore.  But in the big picture its always worth it.  Whether you want to control stress in your life, eat healthier, live in the moment, lose that little extra weight or just be a more kind loving human being, you must commit to doing it.  When the going gets rough and you stumble or fall along the way, get your ass back up.  Brush yourself off and get moving towards the goal.  You will not get there if you stop.   Don't give in to the negative thoughts that you will never change and its not worth all the trouble.

Here's an easy map to get to your destination:

*Create a goal.  Make it obtainable: if you want to lose 50 lbs., first set a goal of 10 lbs., you will have a sense of accomplishment when you reach it.  Then keep going.

*Write it down.  Look at it daily. Writing goals down set them in motion.

*Set a realistic time to obtain the goal.  We didn't get where we are overnight.

*Do it with a friend.  Or a coach, you need support and accountability to reach your goals.

*Commit for 14 days.  At that time (if you stay committed) you will see and feel a difference.  If changes need to be made to achieve your goal, do it. Don't quit!

*Celebrate your achievement. See what changes are occurring and focus on all the good that you are doing for yourself.

* KEEP GOING!  

Learn how to be comfortable being uncomfortable.  Change your frame of reference and be the best YOU that you can be.

 You will realize that you are capable of so much more.   You alone choose your path in life.

I hope this post gives you encouragement to make a change in your life.

Kris and I are working towards one of our goals also.  We have a passion for helping others in their own journeys to better themselves.  Through our own struggles for better health and fulfillment in life we will soon be able to use the continuing knowledge we have learned along the way to help others with their struggles.  Plant-based nutrition, exercise, meals and meal prepping, stress free living and holistic living will be our intentions in creating a new venture coming soon!

More information coming.

Have a great week.

Be kind.

Judd

B Healthy

What is vitamin B complex?

Vitamin B complex is composed of 8 B vitamins.

B1-(thiamine)

B2-(riboflavin)

B3-(niacin)

B5-(pantothenic acid)

B6-(pyridoxine)

B7-(biotin)

B9-(folic acid)

B12-(cobalamin)

Each of these essential vitamins contributes to your overall body function, maintaining good health.  As building blocks for a healthy body they have a direct impact on our energy levels, brain function and cell metabolism.  Vitamin B complex helps prevent infections and supports or promotes:

cell health

growth of red blood cells

energy levels

good eyesight

healthy brain function

good digestion

healthy appetite

proper nerve function

hormone and cholesterol production

cardiovascular health

muscle tone

A major concern for plant-based eaters is getting enough vitamin B 12.

B 12 is naturally found in animal products such as meat, fish, eggs and dairy.  Vitamin B 12 is actually a bacteria, produced by microorganisms in the soil.  Animals obtain this from consuming grasses and scratching and rooting through dirt.  It's possible to obtain some B 12 from not washing all the dirt off your fresh picked veggies but who wants to eat dirt.  According to the National Health  and Nutrition Examination Survey one in every 31 adults in the US are deficient in vitamin B 12.  

Common signs of B 12 deficiency are:

*Weakness, fatigue or low energy.

*Shortness of breath.

*Loss of appetite.

*Digestive issues.

*Frequent bruising or bleeding.

*Numbness or tingling in hands or feet.

*Brain fog, memory loss, or confusion.

By eating enriched foods products such as fortified nutritional yeast, soy, cereals and meat substitutes and Nori seaweed, we can increase our uptake some.  The best way to get enough is to take a supplement.  B 12 has many forms and the most common are cyanocobalamin and methylcobalamin.  "Cyano" is commonly found in supplements and energy drinks, while "methyl" is a little more expensive and less stable. For both meat and plant-based eaters, 2000 mcg is the recommended weekly dose for those under 60 years of age.  When you reach that age of 60+ it needs to be bumped up to 1000mcg daily!  I supplement daily by taking a 1000 mcg quick dissolve chewable tablet and every Saturday and Sunday an added brazil nut.   

They are easily found for a great price on Amazon.

If ignored a Vitamin B deficiency can effect the whole body leading to permanent brain and nerve damage.  By eating a mostly alkaline, hydrating diet full of fresh veggies, grains and fruit are intestines will stay clean and function properly.  

B Healthy

Have a great week. 

Be kind.

Judd

Spartan Weekend

I became a Spartan on Valentines Day 2015.  I, along with our son, have completed many races since then.  But this weekend we completed 2 of the 3 races to earn our "Trifecta".  Our grandson did his first "kids race", becoming the third generation of Spartans!  You must complete all three distances(Sprint, Super and Beast) within the same calendar year.  This December we will accomplish that feat.  The "Beast" awaits us.

Becoming a Spartan will change your life, you will become unstoppable in everything you do.

Our lives are never ending obstacles.  You will learn to change your frame of reference and conquer those with determination and grit.  When doubt, fear and storms come your way you have the power to overcome them. You are the storm!

 I have read  Spartan Up! numerous times( here's an earlier post) and I can say that it will encourage you in every aspect of your life.  Watch this short video here: 

Get off the couch and change you life.

Here's a quick recipe for what I use to fuel my body during Spartan races:

AROO Spartan Balls

10-15 pitted dates.

1 cup raisins.

2 tbs. tahini paste.

2 tbs. cacao powder.

1/2 cup your choice chopped nuts or seeds (I use sunflower or pepitas)

1/4 cup shredded coconut flakes.

In a food processor or Vita-Mix pulse dates and raisin into a paste.

In a bowl mix paste with all other ingredients except coconut flakes.

Roll into a softball size ball mixing well to get a good consistency.

Shape into 1-2 inch balls and roll in shredded coconut flakes.

keep in refrigerator until ready  use to fuel your way through the day.

The dates are a low glycemic fuel which your body uses to provide a great source of energy.

HAPPY MOTHERS DAY!
If possible, call and thank them for all they have done for you.

Have a great week. 

Be kind.

Judd

Changing The Way We think About Food

The current way we are feeding the world is not sustainable.  There over 7 billion people (9.7 billion by 2050) to feed in the world today.  There has to be a change in how we will successfully accomplish feeding healthy foods to that amount.   Did you know that 50% of grain grown worldwide is consumed by livestock which is enough food to feed 10 billion people.

This week I want to share a few links to how this can be done and create a healthier population and planet. 

The first is to watch "Cowspiracy, The Sustainability Secret."

On the latest Rich Roll podcast: Bruce Friedrich on "Innovating the Future of Food".

A great  article by Dr. Joel Kahn: "Everything You Need To Know To Start A Plant-based Diet".

Here's a quick nutritious meal I created last week;

"V4Veg Mexican Bowl"

1/2 diced onion.

1 diced red, green or yellow bell pepper.

15 oz. can Trader Joe's Organic Black Beans.

16 oz. bag Trader Joe's Organic Corn.

8 oz. cubed Trader Joe's Organic 3-Grain Tempeh.

1/2 cup Daiya Cheddar Cheese

or 

Nutritional Yeast

Spices: Cumin, Smoked Paprika, Chipotle, Sea Salt and Black pepper.

Prepared Quinoa or Brown Rice.

Saute onions in small amount of coconut oil or water.

Add in bell peppers and spices to taste.

Add cubed tempeh, getting good coverage with spices.

Let cook/marinate for 5-10 minutes, stirring until tempeh is warmed.

Mix in corn.

Stir in Black Beans.

Let cook for 10-15 minutes on medium heat.

Serve on  a bed of quinoa or brown rice.

Top with Daiya Cheddar Cheese or Nutritional Yeast

Shredded Romaine Lettuce

Avocado

This a spicy meatless high protein, high fiber and nutritious meal!

Have a great week.

Be kind.

Judd

Multi-vitamins: Beneficial or Expensive Urine?

One out of three Americans take a multivitamin daily.  The supplement/ vitamin industry brings in an estimated $36 billion dollars per year.  Did you know that over 50% of the common multivitamin brands do not even get digested in our bodies!  It should only take approximately twenty minutes for our bodies to break down and absorb the nutrients, although this rarely happens and out they go. 

A National Institutes of Health State-of-the-Science Panel examined the issue of vitamin and mineral supplements for the prevention of chronic disease.  They found that there was no evidence for or against in preventing chronic disease.

Isolated nutrients and minerals never have the same beneficial effect as healthy whole foods, as has been shown time and time again in repeated failed trials.  In addition, some studies say there is a higher risk of kidney stone and heart attacks in those using calcium supplements.

Supplementation is not replacement.

We need to get as much nutrition as possible from fresh, whole foods.  Fruits and vegetables contain thousands of vitamins and minerals, plus antioxidants, enzymes, phytonutrients and more all working together with very specific biological effects on our bodies.  They need to work together to optimally provide us with the most benefits.

Two vitamins that should be taken by everyone are Vitamin D and Vitamin B 12 (plant-based eaters especially).  

Vitamin D is one of the most powerful cancer-fighting elements in the body with

countless other beneficial, immune boosting capabilities.  Our bodies produce Vitamin D from exposure to sunlight (15-20 minutes direct noon time sunlight), but an SPF sunscreen as low as 8 cuts of our bodies ability to produce this needed element by 99%.  Most sunscreens contain the chemical oxybenzone which disrupts our hormone system.  Remember our skin is the largest organ of our body don't slather on a lethal concoction of chemicals on it.  Be responsible and don't get sunburned!  Those living in northern areas and working indoors should take Vitamin D supplements also.

Vitamin B 12 is actually a microbe found in dirt!  Most common source are dairy, eggs and fish.  The cows and chickens get it from grazing and pecking in the dirt.  Fish from eating seaweeds etc.  Obviously if you are plantbased you won't be getting this vital nutrient from these sources.  Fortified nut milks, Nutritional yeast  and B 12 supplement from a methylcobalamin source.  More on that subject in a few weeks. 

So for most of us without a specific deficiency issue we should be getting our vitamins and minerals from our healthy food choices. 

By consuming a balanced  nutrient dense diet we can lead a happy healthy life. 

Have a great week.

Be kind.

Judd

Food as Medicine

An interesting thing about pharmaceutical drugs is that about 90% of them are based on or inspired by nutrients found in plants.  Around 70% of Americans are taking at least one expensive synthesized drug that probably exists in whole food.  A 2010 study by Colorado State University found that 68% of American adults take vitamin supplements and the average American fills 12 prescriptions per year (slightly over 12 pills per day!).  How is it that we make up 5% of the worlds population but take 80% of all prescription painkillers?  Making the headlines in the media is the ever rising problem we are facing with opioid addictions. 

Don't get me wrong, I not saying there isn't a time when we need to take antibiotics for some type of infection.  Medications, even when they help us, take a toll on our bodies.  Our "gut health" is severely compromised. They are very hard to digest and metabolize and our bodies recognize them as a foreign object and try to dispose of them.  I just believe that if we are eating a clean healthy diet our bodies will use whole foods to strengthen our immune systems.  Which will possibly prevent the need for pharmaceutical intervention.

When something is wrong with us, drugs should be the last resort, not the first.

Maybe try the "Farmachy" instead of the pharmacy.  There are many success stories of how changing your diet and lifestyles will impact your life.  Having more energy, mobility, weight loss, happiness etc. with less medications, depression and even saving money with less or no prescriptions to fill!

Nothing compares to the medicinal power of whole plant-based foods.

The nutritional value of food with all of their macro, micro, antioxidant, minerals and vitamins cannot be matched by a supplement or lab created pharmaceutical drug. 

You can see why preventative "medicine" is not a very lucrative option for the healthcare industry.  The pharmaceutical industry cannot duplicate the revenue by growing broccoli and kale. 

It seems the norm that people would rather go to the doctor, get a prescription, treat the symptoms and never fully get well.  Big Pharma loves that idea.  

Let's change the way we look at food.  

Let's use what we choose to eat as preventative medicine.

Let's spend are hard earned money eating more fruits and veggies. 

We alone have the power to make those choices.

Have a great week.

Be kind.

Judd

The Power of Spinach

"I'm strong to the finish, cause I eats my spinach!"  Popeye definitely had that right.  Spinach is known as the 'King of Leafy Greens" are there are many reasons why that is true.  It is packed with antioxidants, vitamins A,C, and K.  It is a great source of calcium, dietary fiber, folic acid (B 9) and even protein.  

Spinach is thought to have originated from ancient Persia, then spread to Nepal and on to China in the 7th century.  It is still known as "Persian Greens" in China.  According to the USDA, we consume 2-1/2 lbs per spinach per year per capita.  I'm pretty sure I consume that amount in a month along with all the other greens we enjoy.  

Many studies show that spinach has equal amounts (if not more) of protein than beef, chicken and pork without the fat or cholesterol.  This green superfood is so packed full of healthy benefits, its hard to list them all.  Here are a few:

*Low in fat and cholesterol.

*High in niacin, zinc and calcium.

*Iron, magnesium(lowers blood pressure), and manganese.

*Phosphorous, potassium, and copper.

*Flavonoids act as antioxidants protecting from free radicals, especially in our colons.

*The Folic acid supports a healthy cardiovascular system.

*Maintains brain function, mental clarity and memory.

Low in calories but packed with nutrients, it is easily adapted in vegetable drinks, smoothies, salads and lightly sauteed as a side dish.  In order to retain its iron content when cooking, lightly add a small amount of lemon juice or vinegar.

REMEMBER: Buy only organic grown spinach.

Most imported  grown spinach has levels of contamination of DDT., and even after being banned in 1972, soil that was sprayed stills has traces of DDT.

Farm-Fresh Organic Tatsoi Spinach

Have a great week.

Be kind.

Judd