Exercising, Heart Health, and Learning About Lectins (Are They Bad)? - Goodness Me!

Exercising, Heart Health, and Learning About Lectins (Are They Bad)?

Introduction (00:00 – 04:47)

First Segment: Trending Topics

First Topic (04:47 – 12:00): Young people need intense exercise…

Two studies c onfirm the importance of getting fit regardless of age! For teens,new UK research has found that moderate exercise may not be enough for reducing their risk of heart disease later in life. The recommendation is 60 minutes of “vigorous” physical activity every day – and it’s safe to say that most of them aren’t getting this amount! Janet (who has raised active teens) and Emily (who will be!) talk about the necessity of good, long-lasting exercise practices.

  • It’s good to start a love of exercise early in life. The kind of lifestyle we live modifies the expression of our genes, so teaching young people to do exercise can head off negative genetic tendencies they may face in the future. By trying different things, you can give kids experience in different activities to find out what they’ll really like, and make a lifetime habit out of it!

Link to article: https://www.npr.org/sections/health-shots/2018/03/12/591513777/hearts-get-younger-even-at-middle-age-with-exercise

Second Topic (12:00 – 20:37): …and so does an older heart!

If you spent your teenage years slacking off, there’s some good news:getting in shape now may head off that decline and help restore your aging heart! The heart can get younger even between the ages of 45 and 64, and higher intensity exercise can seriously do a lot more for your cardiovascular health. Janet and Emily discuss these new findings, and how the studies may have changed how they view exercise!

Link to article: https://www.ctvnews.ca/health/teens-need-vigorous-exercise-to-reduce-heart-disease-risk-later-in-life-1.3788259

Second Segment: Audience Questions


Question (21:54 – 35:12): I just heard a video commercial by Dr. Steven Gundry who wrote the Plant Paradox. He stated that Lectins are very high in tomatoes, peppers, eggplants and beans and that we should not be eating these vegetables! He said if we give these things up it will help us lose weight much more easily!”

What are lectins, and should you be afraid of them?

  • Lectins are one of a plant’s defense systems that help seeds survive an animal’s digestive process so they can still germinate; lectins also protect the species from pests and predators. While lectins are good for the plant, they aren’t necessarily good for us, and can cause irritation in the gut lining. However, people have been trying to reduce lectins since time immemorial, and cooking them well can reduce the amount in your diet! Soaking, sprouting, and fermenting also reduce lections. It’s necessary to properly prepare lectin-rich foods like legumes, seeds, and grains. Janet and Emily discuss how and why you should prepare them!
  • Nightshades like tomatoes, eggplant and potatoes contain lectins, especially in their seeds and skins. Learn who should be especially aware of this!
  • If you have an autoimmune condition, you should pay more attention to whether you’ve reduced the lectins getting into your diet as they can cause leaky gut.
  • Lectin recommendations sound a lot like the Blood Type diet – remember it?

Recipe (35:36 – 41:03): Chili


  • 1 lb the best quality ground beef you can find (grass fed is best!)
  • 2 cans of preferred beans. I like Eden White Cannellini Beans, Goodness Me! Pinto and Black Beans ,and make sure they’re drained (to get rid of those lectins!)
  • 3 carrots chopped
  • 1 zucchini chopped finely (so your kids won’t know it’s there)
  • 1 medium onion chopped up small
  • 3 or more cloves of garlic
  • 1 TBSP Chili powder
  • 1 tsp cumin powder
  • 1 large can tomatoes (diced or crushed) or use strained tomatoes
  • 1 fresh Chili chop a few small slices for the pot, chop extra to put on top

Additional toppings:

  • 1/4-1/2 cup organic corn (optional)
  • Avocado (optional)
  • Cilantro
  • Sour cream
  • Raw cheddar

Sauté onion, garlic and ground beef together with the fresh Chili, Chili powder and cumin until ground beef is cooked. Throw zucchini, carrots, beans, tomatoes and a bit of water or broth as necessary (start with 1/4-1/2 cup). Cover and simmer until carrots are done. Taste and add more salt, pepper and spices if need be.

When ready to serve add more fresh chilies, chopped fresh avocado, corn, grated raw cheddar and sour cream.

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