Pineapples

The first thought of the tropics is delicious sweet pineapples.  They have been a popular global fruit since Christopher Columbus's return to Europe in 1493.  Pineapples are actually native to Paraguay, Brazil and parts of the Caribbean, but are now cultivated in large quantities in Costa Rica, Brazil and the Philippines.  Hawaii was the most significant grower until just recently as they have lessened their exports of the delicious fruit.  The name evolved from the 17th century due to its similar appearance to pine cones and were traditionally known as "ananas".

Pineapples contain a relatively rare enzyme called bromelain which has serious anti-inflammatory and anti-swelling effects, making it great in reducing signs and symptoms of arthritis, inflamed muscles and tissues.

Being very high in Vitamin C other benefits include:   

*Tissue and Cellular health by creating collagen which is the essential protein base of blood vessel walls, skin, organs and bones.

*Helps to heal wounds and injuries and defending against infections and illness.

*Being high in other antioxidants like Vitamin A, beta carotene and manganese it helps in cancer prevention directly related to the mouth, throat and breast.

*Pineapples are a rich source of fiber and are special in the way they contain both soluble and insoluble fiber, which vastly improves the digestion system.

*Cough and Colds reducer: bromelain is helps to reduce phlegm and mucus build up in the respiratory tracts and sinus cavities.

*Bone health: while it does not have a strong calcium content, it does have an impressive amount of manganese  which is another mineral essential in strengthening, growth and repair of bones. A single serving of pineapple is more than 70% of our RDA!

*Oral Health: pineapples have astringent properties which strengthen gums and helps tighten up tissues so our teeth do not become loose.

*Eye Health: beta-carotene boosts eyes and helps to prevent macular degeneration.

*Blood pressure and circulation: High in potassium and copper which prevents blood clots and increases red blood cell formation.

Word of Caution:

Although the benefits are clear, bromelain is primarily used as a "meat tenderizer" which means it can result in softening or tenderness of your lips, tongue and gums if you eat too much.

June 27th is International Pineapple Day

Kris and I love making Chef Chloe's BBQ Tofu Pineapple Pizza

Have a great week.

Be kind.

Judd

Eating Healthy On A Budget

I have it heard over and over... "It's to expensive to eat healthy",  "I'm not buying organic, its not worth it", "I don't have time to prepare something for lunch, I'll just get something on the way to work".  I have to disagree with all the excuses some come up with.  When you consider the value of food in terms of nutrients, the servings it provides and the long term health benefits preparing your own meals over "fast food" choices, there is no comparisons.  What kind of costs will you pay later by eating $1 menu burgers, etc. instead of a little bit more on healthy foods that you prepared.  Eating healthy and plant-based is not only easy, but the best part is you will probably save money over the course of a month, especially when you cut out the "drive thru".

Some are blessed with the availability of a close by Trader Joe's( my favorite), Whole Foods( yes you can get great prices on their own "365" brand) or Aldi's have great prices on store brands.  

The other day I went to Walmart to see what your hard earned money can buy in terms of healthy food.  Here are several items I found that could be used to meal prep for a weeks worth of healthy meals:

Breakfast- Do Over Night Oats

*Great Value Multi-Grain Oats 18 oz $2.68 

*Ground Organic Flax seeds 16 oz $2.98

*Frozen Berries Mix 32 oz $9.96

*Hodgson Stone Ground Whole Wheat Flour 5 lb $3.96( for pancakes)

Great Value Organic Chia seeds 12 oz $3.92

Bananas .44 cents per lb.

Lunch-

La Banderita Whole Wheat Tortillas $1.98

Great Value Multi Grain Bread $2.50

Vegan Just Mayo $3.48

Organic Romaine Lettuce 3-pak  $3.42

Organic Chopped Kale 16 oz bag $4.28

Tomatoes $1.29 per lb

Avocados $1.00 each 

Organic Baby Carrots 2 lb bag $3.48

Organic Celery $1.94

with Organic Peanut Butter $3.92

Dinners-

Iberia Brown Rice 5 lb bag $3.14(WOW!)

Great Value Organic Red Quinoa 16 oz $3.92

Organic extra Firm Tofu @2.80

Great Value Organic Black Beans 92 cents per can

Great Value Organic Chick Peas 92 cents per can

Dry Black Beans/Chick Peas/Lentils 1 lb bag $1.42 Great for making soups!

Frozen Broccoli Florets 3 lb bag $5.94

Frozen Mixed Veggies 3 lb bag $5.94

Sweet Potatoes 3 lb bag $2.94

Russet Gold Potatoes 5 lb bag $2.47

Gluten-free 4 grain Spaghetti $1.77

Whole Wheat Spaghetti $1.00

Organic Crushed Tomatoes 28 oz can $1.98

Head of Cauliflower $2.97( make "rice crumbles" with Taco seasonings $1.00

to make "meat" for spaghetti)

You can make quite a few different recipes with these ingredients for a whole weeks worth of meals.

 Most nutrient dense foods are very affordable, so you can can eat healthy for less money!

Check out my 3-part series on "Eat Like Peasant, Live Like Royalty"

Coming soon; Meal Prepping

P.S. Checkout "What The Health" now available on Netflix.

It's an eye opening Documentary from the makers of "Cowspiracy"

Have a great week.

Be kind.

Judd

Leftover's Dinner

Most everyone has leftovers in the refrigerator by the end of the week.  While doing your weekly meal prepping, it's the perfect time to make a quick and easy leftover dinner.  

Here's a great idea:

Roasted Veggies over Pasta 

Preheat oven to 425' 

Slice up whatever veggies you have, like zucchini, squash, onions, carrots, bell peppers, beets etc.

In a large bowl toss with extra virgin olive oil, salt and pepper.

Get some water boiling in a large pan.

Use whatever pasta you have; brown rice noodles, whole wheat spaghetti, etc.

Roast veggies on a baking sheet, stirring occasionally for 30 minutes.

When pasta is done, toss in a large non-stick skillet(cast iron is best) melt a tablespoon or so of oil with a few crushed cloves of garlic.  Continue heating until well coated and slightly crispy.

Serve topped with roasted veggies.  

Quick and easy.

Next week; How to eat healthy on a budget.

Have a great week.

Be kind.

Judd

Recommended Reading

This week I am starting a new portion of the blog called "Recommended Reading".

Throughout the week I read, view and listen to many interesting articles, videos and podcasts.  Our minds need exercise also, so its great to spend some down time and flex that brain muscle with knowledge.  I will share different subjects that cover health, exercise, nutrition, world and personal issues and even some off the wall subjects you might never have heard of before.  

I hope you enjoy this weeks suggestions:

 *Why Exercise and Mental Health Go Hand in Hand

*Ginger: 10;000 times Stronger than Chemo

"I'm Too Old For That" is the dumbest thing you can say.

Vegan Products to Buy at Trader Joes

Shpuld You Meditate Before Cardio?

Forbidden Black Rice and Cabbage Tacos

Vegan-Strong Rich Roll

Have a great week.

Be kind.

Don't quit, keep going.

Judd

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