August 21, 2025

Julie's Garden

 

Next month meeting is Thursday, September 18! 

And remember no part of this message is intended as medical advice. Always do your own research and remember you are responsible for your own health.

• Restriction in Dorsiflexion can hinder walking, cause higher risk of falls, and loss of power when walking.

An exercise study – women did calf stretching and gained 12 degrees dorsiflexion.

• Potassium is so important. The K factor is Potassium (K) to Sodium (Na) should be 5:1, no less than 2:1 I didn’t realize how much sodium we get in our food. If you never ate salt, you would get plenty, unless you drink too much water – which I did.
• Miso – I substitute miso and water for tamari. Study showed that miso didn’t raise nighttime blood pressure.
• Watch your blender use. The blender is so loud! You could harm your hearing. (Dr. Peter Rogers) Also coffee grinder, vacuum cleaner, etc. Blendtec sells a blender with a silencer cover.
• Dr. Liu “Bone Strength” is a recent video where she says lack of calcium alone is not responsible for bone fracture. CALCIUM SUPPLEMENTS DO NOT PREVENT BREAKS.
• A tiny bit of oil on silicone bags allows them to close easily. Try this before throwing away!
• Rosemary – I keep a little jar and take a sniff to help memory.
• Always read the ingredients on any food that is packaged. If you see Glycerin, hydrogenated, partially hydrogenated, monoglyceride or diglyceride = Warning…. These are ALL forms of fat.

For example – There is a company that makes snaps (crackers), ‘Edward and Sons’…. They sell snaps without oil (pretty rare!) but also sell crackers with oil so you have to read the label to ensure you’re not getting oil. READ THE LABEL – Dr. Esselstyn

Grape Nuts have no oil. Grape Nuts Flakes have oil!

• Page 125 Protect and Reverse Heart Disease – We want to eat only whole grain products. To achieve this, examine the label closely. Look for “100 percent whole”. These are NOT whole grain even though they sound like it: multigrain, cracked wheat, seven-grain, stone-ground, 100 percent wheat, enriched flour, or degerminated cornmeal are NOT whole grain. Pumpernickel is made with rye and wheat flours, but is seldom whole grain.
• It can be challenging to find this bread and also be no oil or high-fructose corn syrup. Great Harvest Bakery makes several. Ezekiel breads are perfect. Dr. Esselstyn, See above page and book.
• Rosemary – I keep a little jar and take a sniff to help memory
• I finally know the difference between Probiotics and Prebiotics. Prebiotics are ‘food’ for the Probiotics and Probiotics are the ‘bacteria’ found in the gut (hopefully) that eat the prebiotics. Fiber is a prebiotic and only found in plants. If there are no prebiotics found then probiotics will die. This info was from Dr. Liu or Dr. Rogers.
• P. 45 of ‘What to Eat’ Marion Nestle, insert: Pesticide free produce may not look as pretty but if you want fewer pesticide in your diet and any of those you regularly cook for – buy organics.
• Dr. Liu – Pistachios have the most melatonin
• May try a red light bulb. Good for night time and hair. Same as early morning sun. An hour after sunrise and an hour before sunset. Dr. Liu
• Dr. Liu Vinegar Study – 2 Tbl during the day for 30 days made for 5 lb weight loss.
• Fraud in research : ( Jeff Nelson ‘They’re Faking Science – and getting away with it.’ Youtube
• No more Dementia – top 10 Foods to Eat Now ( Dr. Liu) Please text if you want the link
• Dr. Liu Water at night …. ‘What if you drink Water at night?’ youtube
• Viva Longevity – Harvard Study shows that red meat is the #1 worst thing for immunity. Fish is possibly neutral, possibly anti-inflammatory. the study singled out salmon and anchovies. ‘Harvard says Red Meat is WORSE than junk food.
• VegSource says that our body makes its own Omega3 – say what! Jeff Nelson
• Bay Leaf – Ulcers, poor digestion, Bacterial infection, SARS – Severe Acute Respiratory Syndrome, wound healing and Mosquito Bites. “Healing Spices” Bharat Agarwal Phd
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• Current Events:
• The Happiest Place on Earth went vegan and nobody noticed. How Disney’s plant-based transformation reveals where American food culture is heading…The numbers tell one story: Disney now offers hundreds of plant-based dishes across its properties (I tried them all—here’s what’s actually worth ordering (https://vegoutmag.com/food-and-drink/s-ultimate-vegan-guide-to-disneyland-2025-every-plant-based-option-ranked/)). The app has a dedicated plant-based filter. Every restaurant—from the $65-per-plate Blue Bayou to the churro cart on Main Street—has vegan options marked with little green leaves
• . But the real story isn’t in the data. It’s in what nobody’s talking about: how the Happiest Place on Earth quietly became a laboratory for America’s food future without anyone really noticing.
• 39% of Gen Z who identify as flexitarian or are actively reducing meat consumption. TikTok knew I’d need this information before I knew I needed it. (https://pmc.ncbi.nlm.nih.gov/articles/PMC11241807/) Nobody was treating it as activism. These weren’t PETA members staging protests near Splash Mountain. They were just people who wanted to ride Space Mountain and eat something that didn’t come from an animal, and they were genuinely excited that Disney had figured this out.Disney knows this.
• They’re not marketing to vegans—they’re marketing to the future, where dietary restrictions are less about restriction and more about preference, where “plant-based” is stripped of its political baggage and becomes just another way to eat, like choosing between Coke and Pepsi. Even Universal Studios and Six Flags are scrambling to catch up, adding plant-based options to their menus. But Disney got there first, and more importantly, they made it feel inevitable rather than revolutionary.-https://vegnews.com/juicy-marbles-vegan-salmon-14 plant-based muscle-building-foods that’ll optimize your gains.
• The key is consuming adequate protein along with sufficient calories and carbohydrates,” explains Mag Ayyad, an exercise dietitian at Houston Methodist. “Plant-based athletes can absolutely meet and exceed their muscle-building goals when they understand which foods to prioritize.”Studies revealed (https://www.npr.org/2025/05/19/nx-s1-5384995/protein-vegan-muscle-growth-strength-training) that participants following a vegan diet had the same “muscle-building potential” as those eating animal products, debunking the myth that plant proteins are inferior for strength gains.
• 1. Tempeh Protein: 31 g per cup
• 2. Lentils Protein: 18 g per cooked cup
• 3. Hemp seeds Protein: 10 g per 3 tablespoons
• 4. Quinoa Protein: 8 g per cooked cup
• 5. Tofu Protein: 20 g per cup (firm)
• 6. Black beans Protein: 15 g per cooked cup
• 7. Pumpkin seeds Protein: 19 g in 1/2 cup
• 8. Chickpeas Protein: 15g per cooked cup
• 9. Seitan Protein: 25g per 100g
• 10. Edamame Protein: 17g per cooked cup
• 11. Spirulina Protein: 8 g per 2 tablespoons
• 12. Nutritional yeast Protein: 5g per tablespoon
• 13. Amaranth Protein: 9g per cooked cup
• 14. Almond butter Protein: 7g per 2 tablespoons
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• A new study suggests that ultra processed foods—especially lunch meat—may increase lung cancer risk. The study, which analyzed data from more than 100,000 people in the US, found that those who consumed the highest amounts of ultra-processed foods were 41 percent more likely to be diagnosed with lung cancer than those who ate the least. The list of ultra-processed foods included in the study reads like a typical convenience store haul: hot dogs, lunch meat, hamburgers, ice cream, pizza, breakfast cereals, margarine, sweetened beverages, and store-bought soups and sauces, among others. Many of these items are low in nutritional value and high in added sugars, sodium, and fats. Researchers suggest one reason for their findings could be that diets high in ultra-processed foods tend to displace healthier options, like whole grains, fruits, and vegetables, which have protective benefits against cancer. It’s not just what these diets include, but what they leave out. Another study published earlier this year in The Lancet Regional Health – Europe linked high UPF intake to increased risk of more than 30 different types of cancer, including breast and colorectal.-
• Top Vegan Friendly Airlines: Emerites, Qatar, Singapore, Lufthansa, Turkish Air, New Zealand, British, Virgin, ANA (Japan) Always select the VGML (vegan meal) at least 24-48 hours before departure.
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• Confirm your meal again during online check-in or via customer service. —Bring your own snacks planetlytravel.com/vegan-airline-snacks—especially on shorter or budget flights- to stay fueled and satisfied.
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• Check forums or Instagram hashtags to see recent photos of in-flight vegan from your airline.
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• The Most Vegan Friendly Cities in Europe(Plantly Travel)
• Berlin, Germany Berlin leads the vegan pack with over 100 fully vegan restaurants and countless options at every turn. Grab a loaded döner kebab at Vöner or treat yourself to dessert at Brammibal’s Donuts. The city also offers all-vegan grocery stores, fashion boutiques, and the annual Veganes Sommerfest—one of Europe’s largest vegan festivals.
• London, UK London (https://planetlytravel.com/best-pubs-in-london-for-vegan-food/)’s diverse food culture includes everything from vegan fish and chips to Michelin-starred plant-based tasting menus. Check out eateries like Tofu Vegan, Gauthier Soho, and Club Mexicana for a global vegan feast. Plus, the city’s eco-forward ethos makes it a hub for sustainable travel.
• Amsterdam, Netherlands. This canal-lined city is home to an impressive lineup of vegan eats. Try plant-based bitterballen at Vegan Junk Food Bar or fuel up with fresh fare from Meatless District. Amsterdam also leads in zero-waste shops, vegan fashion, and bike-friendly streets.
• Warsaw, Poland Poland might surprise you, but Warsaw’s vegan scene is thriving. Dig into flavorful bowls at Vege Miasto, savor comforting Polish classics with a twist at Lokal Vegan Bistro, or enjoy modern plant-based fusion at Youmiko Vegan Sushi. The city is affordable, welcoming, and full of innovative takes on traditional dishes.
• Barcelona, Spain. Sun, sea, and soy chorizo—Barcelona blends Mediterranean charm with modern plant-based cuisine. Head to Roots & Rolls for creative vegan sushi, enjoy fresh Catalan-inspired dishes at Teresa Carles, or dine on seasonal, elevated fare at Rasoterra. The city also boasts eco-friendly (https://planetlytravel.com/vegan-eco-friendly-hotels/) hotels and scenic beach views for a perfect sustainable getaway.
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• No. 1 Fruit to Fight Inflammation (According to dietitians, Today.com) Blackberries are high in vitamin C and fiber, and have been liked to improved heart health and lowered diabetes risk, TODAY.com previously reported. They’re also loaded with anthocyanins and flavonoids, which can reduce inflammatory responses in the body, research shows. (http://jn.nutrition.org/content/137/8/1951.full)“Eating foods rich in anthocyanins has been linked to heart health and reducing the risk of chronic diseases,” says Natalie Rizzo, registered dietitian and TODAY.com nutrition editor. 
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• Next month meeting is Thursday, September 18!