Protective Diet Class #319

Sip on Polyphenol Protection & Intro to Hydroponics

This class reviews Protective Brews—calorie-free, polyphenol-rich, prebiotic beverages that look gorgeous, taste better than water, and soothe the entire body. They are irresistible! So is a thrifty, indoor Salad Grow Room full of luscious leafy greens in the winter.

Vocabulary

Action Steps for Calorie-Free Protection

• Drink Calorie-Free, Polyphenol-Rich Herbal Beverages to Regulate the Appetite and Optimize the Microbiome
• Herbal Beverages are calorie-free, polyphenol-rich prebiotics that support and satisfy healthy microbes.
• Plant Fiber fuels healthy gut microbes. Then they create short-chain fatty acids (SCFAs) that are essential to your health.
• Plant Phytochemicals (polyphenols) create an environment that helps healthy gut microbes thrive.
• A Protective Diet gets both on your plate and in your glass in abundant variety—making pharmaceuticals unnecessary.
• Gut health is the key to loving healthy food, boosting metabolism, taming inflammation, and eliminating obesity & disease.

Regulate Appetite by Satisfying Gut Microbes & Staying Hydrated

• Obese people have unhealthy gut microbial populations that are insatiable and need constant feedings of junk to survive.
• Gut microbes send neurotransmitters directly to the brain, via the Vegus Nerve, signaling you to eat their preferred fuel.
• Unhealthy microbes cause cravings for harmful foods. Healthy microbes enjoy eating a Protective Diet.
• After one month of practicing a fulltime Protective Diet bad microbes starve to death and healthy microbes populate.
• Healthy microbes reward you with feel-good chemicals in the brain that keep you excited to eat plant fiber. They are satisfied with polyphenols, so they don’t ask us to eat anything. Keep a drink with you and you won’t crave foods.
• Thirst and dehydration trigger hunger hormones that encourage us to eat when all our body really wants is hydration.

Reduce Toxic Load and Inflammation & Optimize the Oral Microbiome

• Herbal beverages flush your system, assisting the liver with detoxification.
• Polyphenols protect the epithelium and the endothelium. They provide an anti-inflammatory bath for the entire body.
• Traditional mouthwash, toothpaste, and fluoride dental treatments eliminate the healthy microbes in your mouth. This damages the endothelium because it reduces your ability to produce nitric oxide orally through deep breathing and chewing leafy greens. Nitric oxide is critical in promoting smooth blood flow in the endothelium, preventing strokes and heart attacks.
• Empower yourself by reading the science written on Protective Diet Beverage Recipes as part of your sipping pleasure.
• Start Collecting Supplies for a Salad Grow Room to maintain produce independence with hydroponics!

• You need: sturdy shelving, LED Grow Lights, several 2-gallon buckets with lids (free from bakeries), pool noodle, hole drill bit (2” hole saw bit), repurposed baking pans or plastic salad containers, solo cups, organic potting soil , seeds (kale, lettuce, herbs, bok choy), fertilizer, 1-gallon repurposed plastic vinegar jug
• Set grow lights on a timer from 5am to 11pm—no window necessary.
• Wash buckets. Use 2” hole saw drill bit to make 1 to 4 holes in each lid. Cut a 1” length of pool noodle. Wrap seedling stem in a scrap of foam and gently press into the center of the 1” pool noodle segment. Insert the whole ensemble into the hole in the bucket lid. Place lid on bucket of water. Goal is to hold seedling and block light from water to avoid algae.
• Roots will grow happily in water. The pool noodle will keep the water from evaporating. As the plant drinks the water level will go down leaving air space so the roots don’t rot.
• Pre-mix fertilizer in a repurposed vinegar jug—add 1-2 tsp. fertilizer granules to 1-gallon of water. Diluted urine test was not effective
• Take a huge salad of homegrown hydroponic greens to a potluck!

Cooking Tips

• Make a tomato sandwich: use Breadmaker Whole Wheat Loaf Bread (onion option). Spread with Quick Mix Horsey Sauce, Skinny Fry Sauce, or Healthy Valley Ranch. Top with sliced fresh tomato, Ruby Raw Kraut, and Protective Sprouts.
• Leftover Pasta e Ceci Stew: remove stew and escarole from the fridge and bring to room temperature. Reheat soup in a pot. Add escarole to soup bowl and pour hot soup over it. Serve with Breadmaker Whole Wheat Loaf Bread (onion option).
• We do not use regular soy sauce on a Protective Diet. It contains MSG. We use San-J brand, less-sodium Tamari.

Encouragement

• Take charge of your life. Eat a Protective Diet. Live everyday proactively to be your best self, and have your best experience. It doesn’t take that much. All it takes is making a yummy beverage and eating protective recipes.

“Stop drinking plain water when you can drink calorie-free polyphenols.”

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