Gut Bomb!

Change your gut, change your life.

Did you know we have about ten trillion cells in our bodies.  But our microbiome, which consists of bacteria, fungi and viruses that live in and on our bodies, outnumber those cells by ten times!  Almost 100 trillion cells.  The bacteria that live in our "gut" breaks down our food so that the body can access the nutrients it needs.  But the microbes don't do it because they love us and want us to be healthy.  They are pretty selfish, it's how they survive also.  There are over five hundred different species of microbes living in our guts.  Each has its own agenda, specific function and nutritional needs.  Our gut flora makeup is directly influenced by our dietary choices.  These microbes actually influence our brains and suggest what we crave in our food choices!  We decide which microbes to feed or starve and by doing so we create the ecosystem for them. The decisions we make alter everything about us, from health, emotion and disease.  If we eat healthy, fiber rich nutrient dense foods, the microbes that thrive on them will be strong.  If we feed ourselves sugary, processed foods then those microbes will flourish and dominate our digestive system.  Which in turns creates weak immune systems and opens the door for disease. Remember the 2004 documentary called "Super Size Me" by Morgan Spurlock?  It showed how strengthening the "bad" microbes by diet change his overall health very quickly.  I did a 5-part series on  Gut Heath a few years ago which might be helpful in learning more about our digestive health. It talks about both probiotics and prebiotics that are needed for a strong healthy digestive system. 
One of the most common foods known by all for probiotics is yogurt.  But if you are consuming a plant-based diet you know that yogurt is dairy.  "Milk Doesn't Do A Body Good"  There are many foods that are rich in probiotics such as sauerkraut, miso, tempeh, etc.  Kris and I came across a product called "Coconut Cult", it is an awesome coconut yogurt that one serving contains 25 BILLION of 15 different strains of probiotics and 1 gram of sugar.  I take one spoonful in the morning and Kris puts a spoonful on her fresh fruit and nut bowl.  You can buy it online or if your lucky at a nearby health food store.  Check their website for availability.  The closest store to us was in Palm Beach Gardens (180 miles south) at Nutrition Smart.  I have been working in that area for the past several weeks and they held a jar for me until I was able to pick it up(it flies off the selves)  Shout out to Joseph, Thank you! 

A healthy gut is the most important part of living a healthy life.

Have a great week.

Be kind.

Judd

Importance of Hydration

Did you know our bodies are approximately 60-70% water.

And our brains are 80-90% water.  That is why it is so important to 

stay hydrated.  During this time of the year we lose 10-15 cups of water daily,

through sweating, urinating,and even breathing. How much do we need to drink

to replace and replenish that what we lost?

It is a good rule of thumb to at least drink half of your bodies weight in water.

(ex. 130 lbs= 65 oz. water)

This alone would not match what you lose during any exertion or exercise.

By eating a lot of fruits and vegetables that are have a high water content.

Watermelon, cucumbers and iceberg lettuce are all 90-95% water! Eat Your Water

I work outside 10-12 hours a day. And in the summer heat, I consume a lot of water.

I don't consume any sports drinks because of all the added sugar and food coloring, etc.

Gatorade is just not like it was in the 70's.

Here is a recipe for my own alkaline-hydrating/electrolyte replenishing drink:

4 cups warm filtered water.

Juice of 1-2 lemons or limes.(oranges work great also)

2 tsp honey or agave.

1/4-1/2 tsp Pink Himalayan salt.

Mix well

Chill

That's it!

I put them in a mason jar or BPA free plastic bottle and keep them in my cooler.

It's amazing how refreshed and energized you feel instead of plain water.

If you are into non-flavored water, I always have a gallon of distilled water with 1/2 teaspoon of Pink Himalayan salt mixed in, and chilled in the cooler.  Your body will thank you for replenishing those lost nutrients and electrolytes. 

Here's a few links to more information:

The Truth About Water

Water Cure

Why You Should Drink More Water

16 Health Benefits Of Drinking Warm Lemon Water

Have a great week.

Be kind.

Judd

Recommended Reading 03/04/18

This month's reading and viewing suggestions have more to do with the environment.

There is difference of opinions on whether "climate change" or "global warming" is a real thing.  I believe it is very real and a very major threat to our environment and how we will deal with human existence.  Multiple lines of scientific evidence show that the climate system is warming.

Climate Change, "11 things you need to know" is a great article by Conservation International.

Splitting of the Polar Vortex" by Forbes Magazine is frightening.   Did you know that the North Pole even though still shrouded in darkness for another month has had record warm temperatures.  45' Fahrenheit  above normal! It has had above freezing temperatures. 

We all remember Deepwater Horizon oil spill in 2010.  This could very well happen again.  The Dept of Interior headed by Ryan Zinke wants to allow offshore drilling to be resumed off the coasts of the U.S.  It is a recipe for disaster. Make time to read an excellent book by Abraham Lustgarden titled Run to Failure.  It details British Petroleum's negligent actions leading up to the Deepwater Horizons blowout. Then sign the petition from Surfrider Foundation to stop offshore oil drilling.

Another major problem with our oceans is plastic pollution.  Plastic "lives" forever.  Gradually over time in just degrades into smaller and smaller pieces.  Only 9% of plastic is recycled, the rest ending up in our waterways, oceans and landfills.  Sea life and wildlife ingest the degraded plastics and die a slow agonizing death.  Small fish consume the microscopic plastic particles  believing they are a food source.  They are consumed by larger predators, which are then consumed by those who use fish as a source of food.  Check out this article from Global Citizen about How a College Dropout Plans to Rid The Oceans of Plastic.

More on plastics: What You Should With Those Little Silica Bags. 

Switching gears.. on to a few nutrition recommendations.

Inflammation in our bodies is the root of many chronic health issues.

Check out; The Top 5 Inflammation-Fighting Foods

We all know the importance of Eating Our Greens, here's 8 Greens You're Probably Not Eating Enough.

For my podcast recommendation: Rich Roll talks with Jared Blumenfeld, on planetary preservation.  Jared has worked with National Resource Defense Council, the International Fund for Animal Welfare, the City of San Francisco, and was the EPA's administrator for the Pacific Southwest Region.

For your viewing pleasure check out Plant Pure Nation, available free on YouTube and Amazon Prime now for a limited time.

Have a great week.

Be kind.

Judd 

Teriyaki Tofu Fried Rice

If you happen to have a Trader Joe's near you, you should definitely take advantage of the great prices and large selection of great products.  Kristen and I usually make the 45 minute one way trip a couple times per month to stock up the pantry and refrigerator/freezer.  One meal we love to make is Teriyaki Tofu Fried Rice.  You can get everything from Trader Joe's.  It is a simple, delicious meal with minimum ingredients.

Here it is:

*Press 1 package of extra firm organic tofu for 20 minutes.

*Cut into 1/2" cubes and marinate in TJ's Island Soyaki for 30 minutes.

*Bake at 325'F for 45 minutes (flip at 15 & 30 minutes) we used our new Breville Smart Oven Air.

*Stir fry TJ's Vegetable Fried Rice for 5 minutes.

*Add cooked tofu to the rice mixture and serve with Coconut Aminos or Sweet Chili Sauce (both available at Trader Joe's)

I hope you enjoy it!

By shopping at Trader Joe's you are able to save on your grocery bill, while still finding a wide selection of organic foods, produce, breads, frozen fruits and veggies, treats and even wine.

Have a great week.

Be kind.

Judd

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