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Potassium Rich Foods-Top ten
Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body.
Potassium is the third most abundant mineral in the body and is a required mineral for the function of several organs including the heart, kidneys, brain and muscular tissues.
Potassium also plays an important role in keeping the body hydrated and works with sodium to support cellular function with your bodies sodium-potassium pump.
Potassium deficiency symptoms can include severe headaches, dehydration, heart palpitations and swelling of glands and tissues.
Also, potassium deficiency can lead to:
* Muscle cramps
* Weight gain
* Increased blood pressure
* Cellulite buildup
The main culprits that can cause low levels of potassium are endurance cardiovascular exercise without proper hydration, vomiting, diarrhea and a diet low in fruits and vegetables.
Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is very rare.
The RDA for potassium is 4700 mg/day.
Keeping in mind Sodium should be 2300mg.
Think Double potassium for your sodium intake!
Consuming these 3 servings of this high potassium foods list daily to ensure optimal levels of potassium.
Top 10 Potassium Rich Foods List
1) Avocado. 1 whole: 1068 mg (30% DV)
2) Spinach. 1 cup: 839mg (24% DV)
3) Sweet potato. 1 medium: 952 mg (27% DV)
4) Coconut Water. 1 cup 600 mg (17% DV)
5) Kefir or Yogurt 1 cup: 579 mg (15% DV)
6) White Beans ½ cup: 502 mg (15% DV)
7) Banana 1 large: 422 mg (12% DV)
8) Acorn squash 1 cup: 899 mg (26% DV)
9) Dried apricots ½ cup: 755 mg (22% DV)
10) Mushrooms 1 cup: 428 mg (27% DV)
Potassium Health Benefits
Cramps : One of the main benefits of consuming high potassium foods is decreased muscle cramping and improved muscle strength. Muscle cramps are a common side effects of low potassium levels. This can happen if an athlete becomes dehydrated and isn’t consuming enough potassium rich foods before and after exercise.
Reduced Risk of Stroke : Several observational studies have found that those with high potassium levels experience a lower risk of stroke. The health benefits of potassium are likely through reduction of blood pressure combined with a diet high in fruits and vegetables.
Alleviation of High Blood Pressure (Hypertension): Studies show that a diet high in potassium, especially potassium from fruits and vegetables, lowers blood pressure. This is especially true if the increase in potassium foods is not accompanied by an increase in high sodium foods.
Reduced Cellulite Appearance : One of the main causative factors of cellulite buildup is fluid retention. Most people consume far too much sodium and not near enough potassium. Sodium brings nutrients into your cells where potassium helps flush excess waste out of your cells. For this reason, if you reduce sodium intake and start consuming potassium rich foods you can reduce the appearance of cellulite.
Osteoporosis Protection : Several studies have found a relation between increased bone density and increased intake of dietary potassium. These studies were true even for post- menopausal women and older men.
WHAT IS THE GLYCEMIC INDEX?
Carbohydrates are an essential part of our diets, but not all carbohydrate foods are equal. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and insulin levels.
There are three ratings for GI:
Low = GI value 55 or less
Medium = GI value of 56 – 69 inclusive
High = GI 70 or more
So why do we need good quality Low GI carbohydrates?
You need carbs as they break down into glucose in your body providing the main fuel for our brains and nervous systems, the preferred source of fuel for most organs and our muscles during exercise.
To help make healthy low GI choices quick and easy when you’re shopping, the Glycemic Index Foundation developed the GI Symbol. It guarantees that
a food has been tested by independent experts to be low GI and meets strict nutrient criteria.
The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.
Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.
Selenium Health Benefits and the Best sources
Do you have an under active Thyroid? Are you getting the vitamins and minerals needed to support the process? Here is some info on why Selenium is important to the process. Soaking your nuts and seeds for best absorption will help your already stressed out body.
Selenium is required for the proper activity of a group of enzymes called glutathione peroxidases. (sometimes abbreviated “GPO” or “GPx” for a glutathione peroxidase enzyme.) These enzymes play a key role in the body’s detoxification system and they also provide protection against oxidative stress. (Oxidative stress is physiological circumstance in which there is excessive risk of oxygen-related damage to the body.) Of the eight known glutathione peroxidase enzymes, five of them require selenium.
In addition to the activity of glutathione peroxidase, selenium-containing enzymes are involved in recycling of vitamin C from its spent form back to its active one, allowing for greater antioxidant protection.
Support Normal Thyroid Function
A selenium-containing enzyme is responsible for transforming a less active thyroid hormone called T4 into the more active T3. As you’ll see below in the Relationship with Other Nutrients section, selenium and iodine work together to keep thyroid function strong and consistent.
Like the antioxidant protection issue, this is not just an esoteric concern. Researchers have been able to induce problems with the thyroid gland in just two months of a low-selenium diet.
Probably, if you’ve read about food sources of selenium, you’ve read about Brazil nuts as a strong source of the mineral. Depending on where they are grown, this is likely to be true—one ounce of Brazil nuts may contain as much as 10 times the Dietary Reference Intake (DRI) recommendation for selenium intake.
Other exceptionally selenium-rich foods include oysters, clams, liver, and kidney. Each of these foods is likely to contain double to triple the DRI in a serving.
Fish and shellfish make up an outsized proportion of our excellent and very good sources. After these come other animal meats, many of which fall in the very good category. Close behind are whole grains and seeds, both of which are well-represented in our good selenium sources category.
G.I. Detox (With Pyrophyllite Clay)
60 capsules $31.50
Removal of debris and toxins from the intestinal tract is an important part of any comprehensive cleansing program. G.I. Detox™ contains both pyrophyllite healing clay and activated charcoal for a simple and well tolerated cleansing regime.
-Removes Debris, Toxins and Accumulated Waste -Excellent Support when used with the Bioclear® Program -Assists in “Mop Up” Phase of Biofilm Treatment
General Cleansing for Adults: For twice monthly use: 1 – 2 capsules with a large glass of water 3 times daily taken between meals, for 3 days. During use of G.I. Detox eat a diet high in leafy greens and low in refined carbohydrates. A minimum of 64 ounces of water a day should be taken. Take 1 – 2 hours apart from other supplements or medications. When using G.I. Detox™ during a course of Biocidin® or Olivirex®, resume these at a lower dosage and gradually increase to the recommended levels again as the effects will be more powerful after the colon is cleansed.
Servings Per Container: 60
Serving Size: 1 capsule
Amount Per Serving Proprietary Herbal Blend … 750mg Pyrophyllite Clay 562mg Activated Charcoal 188mg
Other Ingredients: Cellulose and water
Contains no allergens such as dairy, wheat, gluten, sugar, soy, preservatives, animal products, artificial flavorings or colorings.
For “mop-up” of die off reactions take 1 – 2 capsules of GI Detox™ 1 hour apart from Biocidin®, Olivirex® or other medications. Discontinue use should adverse reactions occur. Not intended for use during pregnancy.
Urinary tract Info:
Commonly also call bladder infections. There is a disturbance in the bacterial flora that protects the urinary track and anabiotic’s lead to reoccurring infections.
Doubling probiotics such as L. Acidophilus is highly recommended. At least 20 billion CFU’s. 50-100Billion CFU’s would be more beneficial and HIGHLY recommended.
Acidity levels are too high in the body when the pH is disrupted there is fermentation of vaginal glycogen to lactic acid. Alkalinity is Key, must add more Green into the diet. ORGANIC EATING is SO Very IMPORTANT!!!
Eliminating of dairy, yeast, and soy products are recommended to rebalance pH. Limiting grains, sugar, caffeine, and alcohol, and refined carbohydrates.
At least 64 oz water a day. Decaffeinated tea counts as water. Eliminate food allergens. Allergy Blood work is your best Road map to gut and immune support and healing. Blood Tests are available and easy!
Use healthy cooking oil such as olive oil (don’t heat olive oil) or coconut oil.
Eat Less red meats and more lean meats such as fish, but no soy.
High fiber foods include beans root vegetables such as yams or sweet potatoes and psyllium husk.
Antioxidant rich foods including vegetables like bell peppers and squash.
**Fruit in the morning including cranberries, blueberries,and cherries. If you’re going to drink juice make sure that it is unsweetened. Please eat your fruit, better for you unless you are juicing. Best for digestion if fruit is first thing in the morning and by itself or for your first snack, eaten alone.**
Probiotics and digestive enzymes ALWAYS!! Double if taking antibiotics!
Vit D: 2000-4000 IU
Fish oils 1000mg and or Flax seed, 3x a day. Could go up to 6000mg
Vit C: 1000mg a day
Grape seed oil 100-300mg
Magnesium 200-300mg 3x a day
Zinc: 30mg a day
Aloe Vera: up to 32oz per day
Gotu Kola is great extract tea to help balance pH. 60-120mg
Uva Ursi ( upland cranberry or bearberry) is a powerful antiseptic herb.
Dried leaves or tea: 1.5-4.0 (1-2 tsp)
Goldenseal herb has antimicrobial agents. Dried root or tea: 1-2g
Other herbs that are recommended: green tea, cats claw, milk thistle, and reishi mushroom.
120 capsules $48.80
360 capsules $82.10
Now with Metafolin® L-5-MTHF Powerful polyphenol-rich multivitamin and multimineral formula with additional protection factors *Packed with flavonoids and phenolic compounds from a unique blend of olive fruit, grape seed, pomegranate, green tea, quercetin and blueberry, this formula offers powerful overall cellular protection. It also contains the protective nutrients alpha lipoic acid, NAC, inositol and choline to complement the neural, cognitive, cardiovascular, liver and skin health properties of this diverse profile. Furthermore, Polyphenol Nutrients provides the advanced mineral delivery systems and active vitamin cofactors found in Nutrient 950® and UltraNutrient® for optimal bioavailability and utilization. As part of a well-balanced diet that is low in saturated fat and cholesterol, folic acid, vitamin B6 and vitamin B12 may reduce the risk of vascular disease.† †FDA evaluated the above claim and found that while it is known that diets low in saturated fats and cholesterol reduce the risk of heart disease and other vascular diseases, the evidence in support of the above claim is inconclusive. Polyphenol Nutrients is a nutrient dense multivitamin and mineral formula enhanced with an exceptional combination of polyphenols and specialized compounds for extensive physiological protection.
Servings Per Container: 30
Take 4–6 capsules per day, in divided doses, with meals.
Serving Size: 6 vegetable capsules
Amount Per Serving vitamin A … 7, 500IU (as beta carotene) vitamin C … 500mg (as ascorbic acid) vitamin D … 800IU (as cholecalciferol)(D3) vitamin E … 100IU (as d-alpha tocopherol succinate) thiamin … 50mg (as thiamin HCl)(B1) riboflavin … 25mg (vitamin B2) niacin … 75mg (as niacin and 67% niacinamide) vitamin B6 … 12.5mg (as pyridoxine HCl) folate … 800mcg (as Metafolin®, L-5-MTHF) vitamin B12 … 500mcg (as methylcobalamin) biotin … 800mcg pantothenic acid … 50mg (as calcium pantothenate)(B5) calcium … 300mg (as calcium citrate) iodine … 200mcg (as potassium iodide) magnesium … 150mg (as magnesium citrate) zinc … 15mg (as zinc picolinate) selenium … 200mcg (as selenomethionine) copper … 2mg (as copper glycinate) manganese … 5mg (as manganese aspartate) chromium … 100mcg (as chromium polynicotinate) molybdenum … 100mcg (as molybdenum aspartate) potassium … 99mg (as potassium aspartate) boron … 2mg (as boron glycinate) vanadium … 100mcg (as vanadium aspartate) ascorbyl palmitate … 120mg (fat-soluble vitamin C) riboflavin 5phosphate … 12.5mg (activated B2) pyridoxal 5 phosphate … 12.5mg (activated B6) mixed carotenoids … 425mcg (as lutein, lycopene, zeaxanthin) n-acetyl-l-cysteine … 100mg (free-form) choline bitartrate … 100mg inositol … 125mg alpha lipoic acid … 100mg (thioctic acid)
MacularSynergy Complex lutein … 6mg zeaxanthin … 1mg
CellHealth Polyphenols quercetin … 50mg blueberry extract … 100mg (Vaccinium angustifolium)(fruit) (standardized to contain 1.5% anthocyanins)1.5 mg. olive extract … 50mg (Olea europaea l.)(fruit) (standardized to provide 1% hydroxytyrosol) pomegranate extract … 100mg (Punica granatum l.)(fruit) (standardized to contain 5% ellagic acid)5 mg. grape extract … 50mg (Vitis vinifera)(seed) (standardized to contain 92% polyphenols) green tea extract … 100mg (camellia sinensis)(leaf) (standardized to contain 65% total tea catechins, 23% epigallocatechin (EGCG))
other ingredients: vegetarian capsule (cellulose, water)
If pregnant or lactating, consult your physician before taking this product. In rare cases, alpha lipoic acid may cause skin rash or hypoglycemia. Individuals who are sensitive may experience heartburn. Rare side effects of NAC may include nausea, vomiting, headache, dry mouth, dizziness, or abdominal pain. Large doses of choline may cause nausea, diarrhea or dizziness.
Polyphenol nutrients contains vitamin E and grape seed extract which may react with blood thinning and other heart medications. Green tea extract may interfere with the absorption and effectiveness of a number of medications including certain heart, blood thinning, antidiarrheal, and cold or hay fever medications. Consult your physician for more information. FloraGlo lutein is a registered trademark of Kemin Industries, Inc. Zeaxanthin is sourced from OPTISHARP™ brand. OPTISHARP™ is a trademark of DSM Nutritional Products, Inc. Metafolin® is a registered Trademark of Merck KGaA, Darmstadt, Germany.
Ther-Biotic Detox Support
High-potency, 50+ billion CFUs.
Ther-Biotic Detoxification Support delivers large amounts of specific probiotics to the intestinal tract to complement detoxification protocols such as broad-spectrum antibiotics, anti-fungal/anti-microbial medications, or heavy metal chelating agents that can compromise friendly flora. Toxins and metabolic by-products generated during use of these agents can exacerbate intestinal dysbiosis and disturb the healthy balance of intestinal flora.
Ther-Biotic Detoxification Support provides two colonizing Lactobacillus and one endogenous Bifidobacterium probiotic species that can support the body’s natural detoxification process by metabolizing or reducing the uptake of toxins in the gut thereby facilitating the elimination of toxins and by-products from the intestinal tract. Formulated with 50+ billion CFUs per capsule, Ther- Biotic Detoxification Support uses our proprietary InTactic technology to ensure maximum delivery of live microorganisms throughout the intestinal tract. Once a healthy balance of intestinal flora is achieved, use of Ther-Biotic Complete or Vital-10 is recommended for daily maintenance. This product is often suitable for individuals adhering to the Specific Carbohydrate Diet (SCD) program.*
FUNCTIONS OF PROBIOTIC STRAINS IN THER-BIOTIC DETOXIFICATION SUPPORT Lactobacilllus rhamnosus • Favorably enhances innate and acquired immunity • Modulates immune tolerance and inhibits production of the proinflammatory cytokines • Outstanding adherence to colon epithelial cell lines • Suppresses the internalization of pathogenic Escherichia coli
Bifidobacterium bifidum • Colonizes the large intestine and vaginal tract controlling yeast populations • Competes with pathogens for nutrients and attachment sites • Produces acetic & lactic acids, lowering colonic pH and inhibiting pathogens • Suppresses total & antigen-specific IgE production • Promotes IgA response to C. difficile toxin A
Lactobacillus casei • Makes a number of proline-specific peptidases enabling efficient break down of casein, casein-derived polypeptides, and gluten • Beneficially modulates cells associated with innate immune responses • Enhances the number of IgA-producing cells • Decreases the secretion of proinflammatory cytokines
Servings Per Container: 60
As a dietary supplement, take one (1) capsule daily or as directed by a physician.
Serving Size: 1 Capsule
Amount Per Serving Probiotic Blend … 285mg Lactobacillus rhamnosus … 20+ billion CFUs Lactobacillus casei … 20+ billion CFUs Bifidobacterium bifidum … 10+ billion CFUs
Other Ingredients: Vegetarian capsule (hydroxypropyl methylcellulose, water), InTactic proprietary polysaccharide complex, and L-leucine.
*Contains InTactic polysaccharide complex that may not be suitable for strict
adherence with SCD protocols.
If you missed the Local education night here is a few things we discussed:
Muscle building with Plant Protein
*How do you support a body on a plant based diet without eating meat?
Earth is the ultimate prism. Every green plant captures a different wavelength of light and energy from the sun. A collection of juices from sea plants, field grasses and garden vegetables will alkalize your body, build up your blood, and cleanse your cells.
What is a Carbohydrate? Fruit, vegetable, starch, grain, pasta
What is a Protein? Animal meat, dairy
What is a Fat? Nut, seed or oil
How Much do we need daily? Age/Gender/Health History
Carbs: Weight loss must be under 50g a day, aim for no more than 30g of carbs at a meal and 8g of sugars within those carbs. Think higher fiber foods.
Protein: 1g per 1kg body weight (think about half your body weight)
Fat: 25-30% daily calories can come from the pure sources of healthy fats.
***Ratios are different for everyone and Should be evaluated by a Certified Health Professional or Holistic Professional based on your health history.***
What are Amino Acids? What do they do?
Assists with the stabilization or recovery of muscle strength, endurance, and volume
Helps keep body tissues firm
Helps minimize body fat
May support a weight loss regimen
Aid in normalizing protein synthesis
If the essential amino acids are not present in the daily diet the body will break down existing proteins in order to supply the body with the missing amino acids.
Essential Amino Acids:
Cannot be produced in our body and thus must be consumed in our diets. The essential amino acids humans cannot synthesize are:
Phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine. (Arginine is mostly required in young children and not as important as adults)
Non-Essential Amino Acids: These can be synthesized by the body.
Proteins drive ALL functions of the various organs of the human body.
Alanine (from pyruvic acid)
Arginine (from glutamic acid)
Asparagine (from aspartic acid)
Aspartic Acid (from oxaloacetic acid)
Glutamic Acid (from oxoglutaric acid)
Glutamine (from glutamic acid)
Glycine (from serine and threonine)
Proline (from glutamic acid)
Serine (from glucose)
Tyrosine (from phenylalanine)
If you fail to obtain even just one out of the essential amino acids, your body’s proteins so not complete and the body is forced to steal from bones and elsewhere to create metabolic processes in your body. Also, unlike fats and carbohydrates, your body does not store excess supplies of amino acids for later use – you need a regular supply of them everyday.
Foods with amino acids include animal and vegetable sources. Most of the animal sources such as meat, eggs and milk are considered to be “complete protein sources” meaning that these contain all the essential amino acids that your body needs.
Vegetables are also good amino acid food sources but most of them do not usually contain all essential aminos.
Amino Acid Deficiency and Supplementation
Many people who are sick, fatigued, or trying weight loss programs, vegetarians or Vegans consume insufficient amounts of protein. Thus, supplementation of amino acids has been increasingly necessary. B6 and B12 are the most common of deficiencies when not consuming animal protein.
Non Meat Forms of Amino Acids: Think SEA LIFE!
*How can I combat muscle fatigue or just plain being tired all the time?
More GREEN foods create energy in the body! How do plants grow? They need sun, water, rest, minerals and vitamins, and time.
Antioxidant Rich foods: EAT FROM THE RAINBOW!
YELLOW/ORANGE: Beta Carotene & Beta Crytoxanthin
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
* Heme units are the building blocks for red blood cells
* Therefore, all green foods help the body to create new blood.
*How do we use food as medicine so we can fuel the body, heal and repair?
Basic Weight management Strategies and Lifestyle Strategies
2-Nutrient Density-Organic Foods. **A MUST!!!**
3-Balance-60-80% Alkalizing (pH Balance)
4-Moderation-Limited Refined Sugar
5-Calorie Control=Calorie Restriction
6-Variety= Seasonal Eating VS Emotional Eating
Refer to www.healthywithjodi.com for my Sweet 16 Eating Healthy Guidelines and how to achieve balance.
Definitions and menu DeCoding:
Vegan: A strict vegetarian who consumes no products from an animal, such as meat eggs or dairy products or stains from using animal products such as the leather.
Vegetarian: does not eat or believe in eating meat, fish, Fowl or any food drive from animals such as eggs or cheese. Uses fruits, vegetables, and grains for food sources.
Paleo: consume vegetables, fruits, nuts, lean meats, no grains, no processed foods.
Pescatarians: do not eat any land animals or birds such as beef pork chicken or turkey. Will eat fish and other seafood such as shrimp and clams. They do eat fruits, vegetables, beans, greens and nuts.
Lacto vegetarian: includes vegetables and dairy products such as milk, cheese, yogurt, butter, ghee, cream, Keefer but excludes eggs.
Food Catagories: Do you now what you are eating and how to combine them? (Just a few listed below)
Whole Grain, Gluten
Tamari, Coconut Aminos, Soy Sauce
Flax Seed, Chia Seed, hemp hearts, Tahini
Hummus, lentils, Tofu, beans
Nut Meat, Nut Milk, Quinoa
Micro greens, Sprouts
Spices: parts of the plant other than the leafy bit such as the root, stem, Bulb, bark or seeds ex: cinnamon, cloves, ginger and pepper.
Herbs: come from the leafy and green part of the plant. Ex: Basil, oregano, rosemary, Parsley, mint.
Spices and herbs add MAJOR nutrients to your meals, you can achieve therapeutic ranges when you use ORGANIC spices/herbs daily. Www.superfoodly.com
*What do I pair together to equal complete protein meal?
A nut or seed plus a legume equals a complete Protein.
BASIC PROTEIN NUTRITION INFO:**Even though you are worried about getting enough protein, you need to watch the Carbohydrate content of your meal. **
1/2 cup beans: average 7g protein Black, 7g protein garbanzo (20g carbs) 120 cal
1 small sweet potato: Not a nightshade 2g protein (22g carbs) 95 cal
1/2 cup yam: 2g protein (22g carb) ROOT Vegetable 95 cal
1/2 cup lentils (Legumes): average 9g protein (20g carb) 7g fiber
1/4cup Quinoa equals a cup cooked: 6g protein (29g carbs) 160 cal.
HAS ALL 9 ESSENTIAL AA
1 TBSP or 1/8cup nuts: walnuts: 2g protein (1g carb) 90cal
1 TBSP seeds: flax seeds: 3g protein (7g carb) 60 cal
1/2 cup brown rice: 5g protein (23g carbs) 150 cal
1/2 cup Black Rice: 10 LESS carbs than brown rice
4oz Tofu: 9g protein (3g carbs) 90cal
1/2 cup Soy beans: 14g (9g carbs) 150 cal
1 cup Avocado: balanced Meal!!! 3g protein (11g carbs) 7g fiber 22g fat 250 cal