absorbance capacity

now browsing by tag

 
 

Ideas for Alternative Protein Sources

Alternative Protein Sources

Antioxidant Rich foods: EAT FROM THE RAINBOW!
RED: Lycopene
YELLOW/ORANGE: Beta Carotene & Beta Crytoxanthin
BLUE/PURPLE: Anthocyanins
GREEN: Chlorophyll

GREEN FOOD BASICS:
Green foods have a high content of chlorophyll due to porphyrin rings.
* Chlorophyll and heme units of red blood cells are virtually identical except the center molecule
* Chlorophyll-magnesium
* Heme-Iron
* Heme units are the building blocks for red blood cells
* Therefore, all green foods help the body to create new blood.

How can I combat muscle fatigue?
More GREEN foods create energy in the body! How do plants grow?
They need sun, water, rest, minerals and vitamins, and time.

Spirulina
Can help increase endurance and stamina
Rich source of carotenoids and other valuable phyco-chemicals
May reduce cravings and appetite
Can help promote healthy cholesterol levels and cardiovascular function
Spirulina has been widely regarded as nature`s most complete nutrient source. Organic Spirulina is a rich, whole-food source of vegetarian protein, chlorophyll, essential amino acids, antioxidants, and vitamins. It contains an abundant amount of phycocyanin, a unique, blue-green pigment that may support healthy immune function.

Chlorella
Rich In Chlorophyll
Chlorella contains up to 7% natural chlorophyll, the highest percentage of any known plant on earth. Plant chlorophyll is one of nature’s most powerful cleansing agents.
Rich In Protein
Chlorella contains about 60% protein that is high quality and easy to assimilate, as compared to rice, about 7% protein.
Protein is essential to support the body’s tissues, metabolism and to build the immune system.
Rich In Nucleic Acids
Chlorella is ultra-rich in nucleic acids, key RNA and DNA factors that help protect every cell and raise energy levels.
Rich In Chlorella Growth Factor (CGF)
This famous key factor can help speed your body’s rejuvenation and restoration naturally.
Rich in Vitamins, Minerals, Enzymes, Antioxidants
Chlorella is packed full of naturally occurring nutrients, including the powerful antioxidant, lipoic acid. It is an excellent source of iron and vitamin B12, often deficient in older people. Chlorella has more B12 than liver!

*How can I combat muscle fatigue?
More GREEN foods create energy in the body! How do plants grow?
They need sun, water, rest, minerals and vitamins, and time.
IRON:
There are two types of iron —
Heme: found in animal foods
Non-heme: Comes from plants.
Heme iron (the kind from animals) is better absorbed than non-heme iron.
Darker meat is better, more oxygen to the muscles leave the brown color, not fat content. Usually leg/rump cuts are best.

Getting enough iron?
Use Cast iron cookware…Easy!
Good sources of iron are:
Legumes: lentils, soybeans, tofu, tempeh, lima beans
Grains: quinoa, black/brown rice, oatmeal
Nuts and seeds: pumpkin, squash, pine, pistacio, sunflower, cashews, unhulled sesame
Vegetables: swiss chard, collard greens, basil, broccoli, romaine lettuce, green beans
blackstrap molasses, prune juice, cacao, chocolate, cinnamon, turmeric

B12 Sources: Most fish, calf’s liver, eggs
B6 Sources: Spinach and kale (don’t eat raw), bell peppers, garlic, broccoli, collard greens, Brussel sprouts, crimini musahrooms, celery
ORAC= Oxygen Radical Absorbance Capacity
Www.superfoodly.com

What Does Eating Healthy Mean? 16 Healthy Eating Principles You Must Know!

eat clean

What does Eating Healthy Mean?

1- Mitochondrial Energy Production:

Mitochondria definition: and organelle found in large number in most cells, in which the biochemical process of energy production occurs. It has an inner and outer layer.

2-Organic sourced foods: look up EWG.org

The environmental working group is a nonprofit, nonpartisan organization dedicated to protecting human health and the environment.  Learn what organic means

U.S. Environmental Protection Agency (EPA) is a great resource

3- Delayed food allergens: and allergy is an adverse reaction due to immunologic mechanism. A delayed onset food allergy is an auto immune disease that causes your immune system to overact when you ingest certain foods. The immune cells mistakenly attack food particles and treat them as foreign invaders and produce anti-bodies to try to fight what they perceive as toxins. Known allergies we can the immune and digestive systems, draining the body of energy.

Energetic Health Institute…an innovative 501(c)3 California Non-Profit & Gold Rated by GuideStar.org for transparency. School approved by the National Association of Nutrition Professionals (NANP)

I’m a Certified Holistic Nutritionist who can order you the right lab work to complete and over see this process.

https://www.energetichealthinstitute.org

4- 60% Alkalizing   pH scale  0-14   Acid vs. Alkaline

Certain foods can effect of the acidity and pH of bodily fluids, including the urine or blood, and therefore can be used to treat and prevent disease

5- Green Food

Chlorophyll turns into new blood. Green promotes health and energy.

6- ORAC Value of Food

Oxygen radical absorbance capacity Is the unit of measurements of antioxidants found in food. (calories are a unit of energy)

http://superfoodly.com/orac-values/

7-Refined Sugar

A healthy adult has approx 5 liters of blood circulating at any given moment and needs 1 teaspoon of sugar available during a fasting state. That’s all the body needs to function.

12-ounces of soda or energy drinks typically contain approx 10 tsp of sugar. That raises the blood sugar 10x above what the body needs to function and typically within a matter of minutes.

 

1 Teaspoon of Sugar = Approx 4 Grams of Sugar

Take the total grams of refined sugar & divide by 4 to learn how many teaspoons of sugar you are consuming per serving.

8-Naturally sweet:

Think Real food

9- Fiber: 8-12 grams  per meal.  Average 25-30 grams a day.

Adds bulk to you diet and aids in digestion.

Insoluble fiber: found in wheat, bran, vegetables, and whole grains. It helps speed passage of food through the stomach and intestines.

Soluble Fiber: attacks water and turns into gel, slowing digestion.  Found in foods like oat bran, barley, nuts, seeds, beans, lentils, peas, and some other veggies and fruits.  Can help lower cholesterol.

10-Raw foods

Raw foods contain enzymes.  Enzymes help break down food and aid in digestion.

Proteases: breaks down Protein

Lipase: breaks down fat

Amylase: breaks downs carbs

11- Healthy Preparation Methods

12-Environmentally Safe Meats and Fish

EWG.org

13-Environmentally safe Cookware

NO TEFLON!

14-Friends and Family MOODS

15- Beverage 8oz or less

16- Burn off what you consume!

Exercise/movement

Chocolate Almond Bark Info & Recipe

Chocolate Almond Bark

Chocolate Almond Bark

Safe to say that most people enjoy chocolate. Especially at the holidays. So if there is a way to enjoy good food without the extra calories from processed packaged foods this is the way to do it. A couple of added benefits are that it has low cholesterol, low sodium, 5 ingredients or less, and it tastes great (so it’s kid friendly).  This is a simple Almond or nut bark recipe that will have you coming back for more.

Raw Honey

Raw honey that is unprocessed and unfiltered has live enzymes, vitamins and trace minerals and is considered a raw honeyWhole Food, straight from the hive. Honey provides a good source of vitamin B6, vitamin C and three times the riboflavin then maple syrup. Organic honey Is a source of natural antioxidants. Local raw honey can also help with people who struggle with allergies. 1 tablespoon only has 60 cal and 17 carbohydrate (16 sugars). Most of the sugars come from fructose with a bit of glucose and even less sucrose.

 

Keywords: Description:
antioxidants  An antioxidant is a molecule that inhibits the oxidation of other molecules. Oxidation is a chemical reaction that can produce free radicals, leading to chain reactions that may damage cells. Antioxidants such as thiols or ascorbic acid (vitamin C) terminate these chain reactions.
orac scale  The ORAC scale measures the Oxygen Radical Absorbance Capacity in different foods. Free radicals are produced during normal metabolism and cell function, as well as from stress and pollutants in our air, water and food. The oxidative stress caused by these free radicals is implicated in everything from the aging and wrinkling of skin to DNA damage, diabetes, cancer and heart disease.
polyphenols  Polyphenols are abundant micronutrients in our diet, and evidence for their role in the prevention of degenerative diseases such as cancer and cardiovascular diseases is emerging. The health effects of polyphenols depend on the amount consumed and on their bioavailability.
digestive enzymes  Digestive enzymes, primarily produced* in the pancreas and small intestine, break down our food into nutrients so that our bodies can absorb them.
amino acids  Amino acids are organic compounds that combine to form proteins. Amino acids and proteins are the building blocks of life.
orac chart  orac chart

This is just a small representation of the larger ORAC chart, but you see how high Cacao Powder is on the list…very antioxidant rich.

 

If you choose to use maple syrup instead of honey, make sure you read the labels. Pure maple syrup and is sap boiled down to make syrup. For every 39 gallons of sap, it makes just 1 gallon of maple syrup. This may help you understand the price difference. Breakfast syrup’s or pancake syrup, are not made with maple at all. They are made from high fructose corn syrup and flavored with an aromatic compounds and caramelized sugar, among a few other spices. Canada produces 80% of the worlds maple syrup. The United States divides the grades into grade A and grade B. Grade A is considered premier and what’s meant for eating. Grade B is so dark that is generally used in baking or cooking. The sugars in maple syrup primarily come from sucrose. Maple syrup may be considered healthier because of its overall less sugar, more importantly Less fructose than honey. Maple syrup provides more minerals than honey such as iron, calcium, zinc, magnesium and potassium. For 1 tablespoon of maple syrup and there are about 56 calories and 13g of sugar.

Organic Cacao

organic cocoaCacao can fuel energy and mood. It is an excellent source of fiber good source of protein and iron. It is high in antioxidants and polyphenols. A half half a cup of raw organic cocoa organic cocoapowder has 110 cal, 2 g of fat 16 carbohydrates, 10 of which is dietary fiber. It contains 8 g of protein and will give you 10% of the iron you need for your daily requirements. It is considered a stimulant and should be eaten occasionally not every day.

 

 

Raw Organic Coconut Butter

coconut organic coconut butterRaw organic coconut butter is comprised of puréed, raw coconut meat, not only coconut oil. Coconut oil is up your fat, and is made up of medium fatty chain acids. MCTs (medium chain triglycerides) are absorbed in your digestive track. Because coconut oil it is 90% saturated fat it will become a solid at 75° or colder and turn into a liquid if warmer than 76°. 1 tablespoon will give you 105 cal, 11 g of fat, 4 g of carbs half of which are dietary fiber, and 2 g of protein. Coconut butter will also give you 6% of the iron you need daily.

All nuts will give you different fat content, carbohydrate content, and protein content. Of all nuts pecans are the highest on the ORAC chart (oxygen radical absorbance capacity). Soaking drying all of your nuts and seeds will lead to better digestion and absorption of vitamins and minerals.

Homemade Chocolate Almond Bark

1 cup cocoa butter (or coconut butter)
1 cup Cacao powder
1/3 cup raw honey or maple syrup
3 tsp vanilla extract

optional: chopped nuts

Gently heat all ingredients in a small sauce pan over low heat. mix until ingredients are combined and chocolate sauce is smooth.

Line a cookie sheet with parchment paper.
Pour chocolate sauce over parchment lined cookie sheet .
Place cookie sheet in freezer.
Freeze for 2-3 hours or until completely hard

For more tips and tricks, stay tuned to Healthy With Jodi.

The Most Powerful Natural Antioxidants

antioxidants

Are you tired of getting sick?  Antioxidants could be the answer…antioxidants

 

Antioxidants have been around since the beginning of time. We often hear about them on commercials, or talk shows. Most people don’t realize that the food that we eat or don’t eat will make the difference in our overall health. The benefits of antioxidants can be found in plant based diets, fruits and vegetables, nuts, and antioxidant vitamins.  Many antioxidant rich foods are called super foods.  This article is a great way to understand what foods will arm your body with the defenses that it needs to fight off sickness and infection. We will dive into the health benefits of the top 10 antioxidant rich foods. You should definitely add these to your diet.

 

Keywords: Description:
antioxidants  A substance that reduces damage due to oxygen, such as that caused by free radicals. Well-known antioxidants include enzymes and other substances, such as vitamin C, vitamin E, and beta carotene, which are capable of counteracting the damaging effects of oxidation. Antioxidants are also commonly added to food products such as vegetable oils and prepared foods to prevent or delay their deterioration from the action of air. Antioxidants may possibly reduce the risks of cancer. Antioxidants clearly slow the progression of age-related macular degeneration.
oxidative stress  reflects an imbalance between the systemic manifestation of reactive oxygen species and a biological system’s ability to readily detoxify the reactive intermediates or to repair the resulting damage. Disturbances in the normal redox state of cells can cause toxic effects through the production of peroxides and free radicals that damage all components of the cell, including proteins, lipids, and DNA.
free radical formation  Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. To prevent free radical damage the body has a defense system of antioxidants.
oxygen radical absorbance capacity ORAC stands for Oxygen Radical Absorbance Capacity. It’s a lab test that attempts to quantify the “total antioxidant capacity” (TAC) of a food by placing a sample of the food in a test tube, along with certain molecules that generate free radical activity and certain other molecules that are vulnerable to oxidation . After a while, they measure how well the sample protected the vulnerable molecules from oxidation by the free radicals. The less free radical damage there is, the higher the antioxidant capacity of the test substance. There are actually a handful of different tests designed to measure total antioxidant capacity in this way, but the ORAC is probably the best known and most popular

 

inflammation Inflammation and Antioxidants,

 

 

Apple Cider Vinegar

apple cider vinegar

  • lowers cholesterol
  • boost energy
  • reduces cramping and lactic acid
  • helps bad breath
  • controls blood sugar
  • supports heart health
  • whitens teeth

garlic with parsley leaves

Garlic

  • boost immune system function/fights infection
  • aids in cancer prevention
  • fights inflammation
  • promotes total body detoxification

Ginger

  • acts as an antidote for nauseaginger root
  • reduces inflammation – arthritis – headaches
  • stimulates circulation
  • inhibits rhinovirus – a cause of the common cold
  • fights salmonella
  • reduces gas and intestinal pain

horseradish

Horseradish Root

  • fights cancer
  • detoxifies the liver
  • relieves sinus pressure
  • treats urinary tract infections
  • reduces bloating
  • aids in muscle soreness

Oniononion

  • decrease risk of obesity, diabetes, and heart disease
  • promotes healthy hair and complexion
  • great source of vitamin C
  • reduce risk of colorectal and other intestinal cancers
  • improve mood and help with depression

habanero peppers

Habanero Peppers

  • reduce risk of diabetes and obesity
  • great cancer fighter
  • reduces cholesterol and heart disease
  • lowers inflammation

Oregano Oiloregano oil

  • treats foot or nail fungus
  • kills parasites or infection
  • minimizes sinus infection and cold symptoms
  • great for cleaning when mixed with lemon and vinegar

tumeric

Tumeric

  • helps with chronic inflammation
  • reduces symptoms of Rheumatoid arthritis
  • improves mood and aids in depression
  • lowers blood glucose levels
  • inhibits cancer cell growth
  • has anti-aging properties

Echinacea (herb)echinacea

  • reduces acid reflux
  • decreases migrane symptoms
  • aid in genital herpes outbreaks
  • helps cure strep throat
  • reduces urinary tract infections
  • cures yeast infections

raw honey

Raw Honey

  • cancer fighting properties
  • aids in nausea and upset stomach
  • natural cough suppressant
  • assists in blood sugar regulation
  • heals ulcers
  • good cholesterol regulator

 

It is not hard to see the benefits of these powerful antioxidants.  If you work them into your diet your will surely see and feel the difference.  In addition to these awesome foods, a green drink will work wonders for your overall health and well being.  If you enjoyed this article, then I assume that you like to know what is in your food and why it is good for you.  This book is the best book I have ever found for understanding the ‘whys’ about food.  If you have any questions about fitness or nutrition, email Jodi at jodi@healthywithjodi.com .