Healthy with Jodi

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What are Cruciferous Veggies and how do I prepare them?

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    Cruciferous Vegetables

    These should be steamed in order for best absorption.  Do not avoid them unless they are raw, they will always give you a bloated feeling.  They have great surfer compounds, great fiber but can interfere with thyroid   Hormone production and digestion if eaten raw.

    Cook by color.  Most vegetables don’t need steamed/cooked for more than 7 minutes, otherwise you start to lose significant nutrients.

    You can steam them and then put in the fridge.  If you want them in a cold salad and they will retain their crunchiness if you do not over cook them.

    Smaller leafy greens take 1-3 minutes.  Larger vegetables take 5-7 minutes.

    Add a little water to the bottom of the pan on the stovetop and cook until they turn full brightness, remove from heat, (pan included) and drain off the water.

    You can store these in the freezer now for future juices or shakes or just to retain their freshness for a meal.

    Arugula

    Bok choy

    Broccoli

    Brussels sprouts

    Cabbage

    Cauliflower

    Chinese cabbage

    Collard greens

    Daikon radish

    Horseradish

    Kale

    Kohlrabi

    Land cress

    Mustard greens

    Radish

    Rutabaga

    Shepherd’s purse

    Turnip

    Watercress

    Breakfast Banana Oatmeal Bars

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      Breakfast Oatmeal Bars

      Dairy free, Gluten Free

      Happily serves 24

      chocolate chips coconut oil dark chocolate chips   chocolate chips  coconut oil

      ALL ORGANIC INGREDIENTS

      2 Medium Ripe Bananas

      2 Flax eggs or egg replacer

      1/2 Cup Almond Butter

      2 TBSP Coconut oil (room temp)

      1 tsp Vanilla Extract

      3 TBSP Honey

      1 1/2 Cup Gluten-free Oats

      1/2 cup Oat flour (can sub Quinoa Flour)

      1/2 cup Almond meal

      1/2 tsp Baking powder

      1/2 tsp Baking soda

      1 dash Sea Salt

      Optional:

      3 Tbsp Raw walnuts (or 3 TBSP Raisins)

      1/2 cup dairy-free semisweet or dark chocolate chips (I used Lily’s Brand)

       

      Preheat oven to 350 degrees

      RECIPE for egg replacer: per one egg

      1 TBSP Flax seed, 3 TBSP Water.  Mix and let rest for about 5 minutes.

       

      Combine “egg” and mash in the bananas until well combined.

      Add nut butter, baking powder, baking soda, melted coconut oil, honey, salt, vanilla and stir.

      Add oats, almond meal and oat flour and mix well.

      Optional to add chocolate chips and walnuts/raisins and stir until well combined.

      Spray bar pan or mini muffin tin with coconut oil, roll into balls or fill mini muffin pan.  Cookies won’t expand much.

      Bake for 15-17 minutes or until slightly golden brown.

      Cool in the baking pan on a cooling rack.

      Root Veggie Soup

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        Rutabaga Parsnip Soup

        Vegan, Gluten Free

        Happily serves 4

        Allium

        ALL ORGANIC INGREDIENTS

        1 Cup Yellow Squash

        2 Garlic Cloves

        1 Cup Rutabaga

        1 Cup Parsnip

        1 Cup Turnip

        1 Yellow onion

        1 Can (14oz) Coconut Cream

        1 Cup Vegetable or Bone broth

        ½ tsp Nutmeg

        1 tsp Thyme

        1 tsp Sea salt

        ½ tsp Black or White pepper

        Cut garlic and let sit 5-10 mins.

        Cube/dice squash, parsnip, turnip and rutabaga.

        Spray with coconut oil and airfry 10-15 minutes or until desired texture.

        Sauté onion and garlic until soft and caramelized.

        Shake the coconut cream before opening, then add the coconut cream and broth.

        Remove roasted veggies from airfryer and blend all of the above in a food processor or vitamix until smooth.

        Do you have Low Thyroid?

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          Are you fatigued?  Have you had your thyroid checked?  If your liver is sluggish how do you suppose you’ll have enough energy in your body to go towards metabolism or thyroid production?  You have to treat the body as a whole and give it what it needs.  If you are not willing to change your diet, how do you expect to have more energy? If we get our nutrients from food…how long will your body function properly before it starts to fail on you?  Everyone wants a magic pill…so why not take whole food supplements?  Sounds like an easy start.  Call me and I can help you make sense of it all.

          Here is one of the supplements that can help someone with a low thyroid.  No, I’m not a drug rep, just a Certified Holistic Nutritionist and this is PART of my job…

          Thyroid Px, 75 capsules , $39.50

          Features herbs and nutrients to support thyroid function. This formula is the most potent support we offer for healthy thyroid function. Provides the thyroid with the required nutrition and substrates. Supplies the building blocks for T3/T4 hormone synthesis. Promotes the activation of thyroid hormone.

          • Supports Metabolism
          • Promotes T4-T3 Conversion
          • Stabilizes Thyroid Peroxidase Antibodies
          • Optimizes Body Temperature
          • High dose Iodine/Iodide

          Thyroid Px is a balanced blend of minerals and botanicals designed to support the healthy functioning of the thyroid gland while simultaneously maintaining healthy metabolic function. Thyroid Px optimizes thyroid function, normal body temperature and general metabolic rate.

          This formula can help stabilize thyroid peroxidase immunoglobulins which is essential for normal thyroid activity. The powerful antioxidants selenium and zinc, as well as the myrrh guggul gum resin, help neutralize free radicals that affect iodothryonine-5-monodeiodinase enzyme activity, which is involved in the conversion of T4 to the active T3 hormone.

          Iris species contain oleoresins in their roots and are historically claimed to move fluid (lymph). Myrrh Gum Resin is a powerful adaptogen which not only augments the thyroid, but also the liver and kidney. Studies suggest that Commiphoras constituents may help to increase iodine metabolism in the thyroid and T4-T3 conversion in peripheral tissues. Given the important role iodine plays in thyroid function, Thyroid Px includes 12 mg of Potassium iodide in 2 capsules.

          Servings Per Container: 37

          Adults take 1 to 2 capsules twice daily, with or without food, or as recommended by your health care practitioner. When increasing dose, do so gradually to a maximum dose of 4 capsules, twice daily. Never to exceed 8 capsules in a 24 hour period, nor to take high doses for more than 3 months.

          Serving Size: Two capsules

          Amount Per Serving

          Vitamin D3 … 10mcg

          (Cholecalciferol)(400IU)

          Vitamin B12 … 400mcg

          (Methylcobalamin)

          Iodine … 12mg

          (as Potassium Iodide)

          Zinc … 6mg

          (as Zinc Citrate)

          Selenium … 200mcg

          (as L-Selenomethionine)

          Organic Blue Flag Root … 410mg†

          (Iris spp.)

          Guggul Myrrh Gum Resin … 240mg†

          Organic Triphala Fruits … 160mg†

          (Amla Fruit, Belleric myrobalan Fruit, Chebulic myrobalan Fruit)

          Organic Ashwagandha Root … 150mg†

          Organic Nettle Leaf … 150mg†

          Organic Kelp … 110mg†

          Organic Ginger Root … 20mg

          Other Ingredients: Vegetable Cellulose

          Cashew Crusted Cabbage Steaks

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            Vegan, Gluten Free

            Happily serves 4

            Avocado oil

            ALL ORGANIC INGREDIENTS

            1 Whole Purple Cabbage

            ALMOND BUTTERMILK:

            1 Cup Almond Milk

            1 TBSP Lemon juice or coconut vinegar 

            CRUST:

            1 Cup Cashews

            1 tsp Sea Salt

            1/4 tsp Cayenne pepper

            3/4 tsp Garlic powder

            1 tsp Smoked Paprika

            Optional: 1 tsp Curry or turmeric powder

            First mix almond milk and lemon juice and set aside.

            Cut cabbage into 1 inch rounds and air fry for 4-5 minutes.

            Chop cashews. Add salt, cayenne pepper, garlic powder, curry powder, paprika to the food processor.

            Mix until semi-fine.

            Dip both sides of the cabbage in the almond buttermilk.

            Sprinkle the nut mix and spray avocado oil to help them crisp up.

            Air fry about 5 minutes.

            Mindful in all we do…Even Dating? YES…keep reading

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              We are told we need to be mindful.  In Food, exercise, school, meditation and relationships.  That goes for our kids, coworkers, friends and family right?  Why wouldn’t we nurture nurture our spouse or partner the same as we do our children?  There is nor should  be no difference.  Being mindful in dating is especially important as well.  Not a subject most want to talk about and it easily become uncomfortable.  I work with this on a daily basis as I train and coach clients on workout habits and eatings habits.  We ALL want to look and feel good.  My clients express concerns with their bodies and wanting to look “the way they did before” or tone up.  Whatever your verbiage, we all love to rock a great outfit but ultimately want to feel comfortable being naked.  I know, I know….touchy subject but necessary to address.  Dealing with emotional issues and trauma leaves my clients vulnerable and fearful of judgement.  I spend a great deal of time with my clients uncovering body issues to help identify those fears so that ultimately we can create new habits around food and nutrition choices. We must do this before we are going to get a handle on our eating disorders and skewed thinking around “what’s healthy”.

              I was researching articles today and came across this fabulous article by Cara Kovacs  that I think you’ll enjoy and help shed some light on the dating scene or even help you in your current situation whether it’s a boyfriend/girlfriend, fiancé, or spouse because truly, you should never stop dating.

              YES, I SAID NEVER…I don’t do that often.

              Sex Coach Cara Kovacs on How to Mindfully Date

              Magnesium-what is it and how do I get more of it?

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                Magnesium rich foods help relax nerves and muscles, build and strengthen bones, and keep your blood circulating smoothly.

                How much Magnesium should you have daily?

                400mg is the recommended RDA daily%

                Therapeutic Range is 700-1100mg

                Magnesium is water soluble, meaning it must be replaced daily.

                 

                Symptoms that may indicate you are magnesium deficient:

                Muscle weakness, tremor, or spasm.

                Elevated blood pressure

                Balance blood sugar levels

                Headaches

                2/3 of Magnesium is mostly found in our bones, 25% in our muscles, and the rest all other cell types and body fluids. Magnesium cannot be made in the body therefore we must get it through a healthy diet.

                Magnesium (together with calcium) helps regulate nerve and muscle tone. In many nerve cells magnesium serves as a chemical gate blocker.  As long as there is enough magnesium, calcium cannot rush into the nerve cells and activate the nerve. This helps keep the nerve relaxed.

                If we have two little magnesium in the diet the gate blocking can fail and the nerve cells could become overly activated, sending too many signals to the muscles causing them to over contract. This explains how magnesium deficiency could trigger muscle tension, soreness, spasms, cramps and fatigue.

                There are over 300 different enzymes that require magnesium in order to function and complete chemical processes in our body. It is involved in metabolism of proteins, carbohydrates and fats and helps our genes function properly. Some sources of fuel cannot be stored in our muscle cells unless there is adequate amounts of magnesium available. The metabolic roles of magnesium are so diverse it is difficult to find a system in the body that is not affected by magnesium deficiency.

                Magnesium deficiency is also related to digestive problems and poor dietary intake. These problems include malabsorption, diarrhea, and ulcerative colitis. Many physical stresses can contribute to magnesium deficiency, including cold, stress, physical trauma, and surgery.

                In the heart muscle, magnesium deficiency can result in arrhythmia, irregular contraction, and increased heart rate.

                Because of magnesium’s role in the bone structure, the softening of weakening bone is also a symptom of magnesium deficiency.

                High sources of foods containing magnesium:

                Swiss chard, spinach, summer squash, pumpkin seeds, broccoli, green beans, sesame seeds, sunflower seeds, salmon, black beans, quinoa.

                Since magnesium is found in a water-soluble form, cooking and processing can be affected by blanching, steaming, or boiling and can result in a substantial loss of the mineral,up to 60%.

                If you want to maximize your uptake and learn how to use food as medicine, call me and we will design a program just for you.

                If you want to get started, here’s a link to a great local source for you.

                https://herbalreboot.com/product/ancient-minerals-magnesium-flakes-ultra/

                If you want to add more magnesium in the form of body butter, here’s my favorite local trusted Source for the best body magnesium butter!

                https://siphondraw.com/shop?keywords=Magnesium%20body%20butter&olsPage=search

                arrhythmia

                Chocolate Almond Butter Keto Cup

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                  Chocolate Almond Butter Keto Fat Bomb

                  Vegan, Gluten Free

                  Happily serves 12

                  Almond butter almonds Food and drink

                  ALL ORGANIC INGREDIENTS

                  Chocolate

                  2 TBSP Coconut Oil

                  4 TBSP  Almond butter

                  4 TBSP Cacao Powder

                  1/4 tsp Vanilla

                  1/4 tsp Stevia

                  Chocolate layer

                  Combine all the ingredients

                  Stir until smooth.

                  Fill mini muffin cups halfway. 

                  Freeze for 10 minutes.

                   

                  Almond Butter 

                  2 TBSP Coconut Oil

                  4 TBSP Almond butter

                  1/4 tsp Vanilla extract

                  1/4 tsp Stevia extract

                  Almond Butter Layer

                  Combine all ingredients from Almond butter layer. 

                  Stir until smooth.

                  Fill mini muffin cups the rest of the way.

                  Freeze until firm.

                  Stuffed Bell Peppers-EASY! Grain Free!

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                    Stuffed Bell Peppers

                    Dairy Free, Gluten Free

                    Happily serves 2

                    black pepper

                    ALL ORGANIC INGREDIENTS

                    2 Green Bell Peppers

                    2 Chicken Sausages

                    1/2-1 Cup Butternut squash pasta sauce (you can use marinara)

                    2 TBSP Avocado Oil

                    1/2 Cup Dairy Free Mozzarella Cheese

                    1 tsp Minced Garlic

                    1 tsp Minced Onion

                    1 tsp Herb seasoning

                    1-2 tsp Himalayan Sea Salt

                    Cut Bell Pepper in half.  Remove seeds.

                    Dice Sausage or you use ground meat.

                    Mix sauce, seasons, salt and meat together.

                    Lay bell pepper in a stone pan and fill with sauce mixture.

                    Bake 10 minutes.

                    Add cheese and bake 5 more minutes until melted.

                    Dry Brushing..what is it and what are the benefits?

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                      I learned more about Dry Brushing when I enrolled in a continuing education class for Holistic Health.  It is one of the complimentary therapies you choose from to support the detoxification process. I learned that personally I love the physical touch so this process for me was very stimulating.  I could feel it way deeper than on the surface of my skin! I can feel the electrical charge run through my body, I could feel the nerves relax.  It helped with the “itch that never goes away”.

                      We store electrical energy in our body and this is a great, and totally easy, cheap way to do that!  It’s my new favorite!  I start my morning while I’m still laying in bed and brush my legs, back and arms, it wakes me up!  I use it before bed, and it has a calming effect.  It releases stress and tension and allows my body to relax quickly and helps me fall asleep.

                      If you want to learn more about complimentary therapies to aid in your weight loss, cleansing, detoxification, or holistic health program, call me, we can get you educated and going on the right path!

                       

                      Dry Brushing at a Glance:

                      Your skin is a complex system and the largest organ of the body made up of nerves, glands, and cell layers.  When your skin is healthy it serves as a buffer that helps protect your body from extreme temperatures and chemicals.

                      Dry skin brushing stimulates your lymphatic system, aiding in detoxification. If your lymphatic system is not properly eliminating waste and toxins can build up and cause sickness.

                      Dry skin brushing stimulates your circulation, and stimulates your central nervous system so may offer both stress relief and invigoration.  Dry brushing can improve digestion and kidney function because the stimulation can go even deeper to support organ functions.

                      Dry brushing exfoliates your skin, it may also reduce cellulite.

                      Choose a dry skin brush with firm natural bristles and brush once or twice a day for optimal results.  You should use gentle pressure while brushing (toward your heart); your skin should be pink (but not red) after a session.

                      Dr. Mercola says:  “Dry Brushing: How to Do It

                      First you’ll need a high-quality dry brush. Look for one with bristles made from natural materials. They should feel stiff but not overly so. Ideally, choose a brush with a long handle so you can reach your entire back and other hard-to-reach spots.

                      Dry skin brushing should be done daily for best results, or even twice a day if you like. Try incorporating it into your normal daily routine, such as doing your brushing before your morning shower and then again after work (avoid doing it too close to bedtime, as it may leave you feeling energized).

                      When brushing, always brush toward your heart, which is best for circulation and your lymphatic system. You can brush your entire body (including the soles of your feet). Start at your feet and work your way up your legs to your arms, chest, back, and stomach. Avoid brushing your face (unless you have a special brush designed for this delicate skin), your genitals, or any areas with irritations or abrasions (including varicose veins).

                      The pressure you apply while brushing your skin should be firm but not painful (avoid “scrubbing”). Your skin should be pink after a session (not red or irritated) and you can brush for as long (or as little) as you’d like. An average dry brushing session may last between two and 20 minutes.”

                      https://articles.mercola.com/sites/articles/archive/2014/02/24/dry-skin-brushing.