Healthy with Jodi

Health Blog

Certified Mind Body Eating Coach

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    /https://ipe.isrefer.com/go/MBECClandingPage/JodiLynn

    Completing the Mind Body Eating Coach Certification training has taken my practice to new levels!  The world of functional medicine is ever changing and keeping up with new research and concepts is imperative in the holistic world.  I believe there are so many modalities of healing and having as many tools as I can only helps my clients progress in moving forward in achieving their highest goals. I appreciated the variety of perspectives and research that I learned.  I always felt like there was more I needed to learn to be able to support my clients in their health journeys.

    I also learned many things personally that have made me a better person and a better practitioner.  I made personal progress and have more tools to continue to grow and evolve in this ever changing world.  I am very grateful for the experiences I had during my training. I’m excited to apply my new education, I love my career!

    Sea Salt facts

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      Let’s get basic:

      Na=Sodium

      NaCl=Sodium chloride 

      Sodium is the 6th most abundant element on Earth.

      Sodium is an essential element for ALL animals and some plants. Sodium ions are the major cation (positive charge) in the extracellular fluid.  Loss of water (dehydration) from the cell increases the sodium concentration. (Good ole term-retaining water!)

      Salt is vital to good health, and is required by the human body in order to function properly. Sodium functions as an electrolyte, and assists with regulating the electrical charges within our cells. Chloride supports potassium absorption, enhances carbon dioxide transportation, regulates body fluid levels, and is an essential component of digestive acids.

      The living human cells pump three sodium ions out of the cell in exchange for two potassium ions pumped in.  In nerve cells, the electrical charge enables transmission of the nerve impulse.  

      So…blah blah blah…what does that all mean?  Sodium is necessary for your nervous system, and all the avocados I recommend eating have high amounts of potassium (about 1000mg), and drinking water is important, in a nut shell.  It’s all a balance and there is a method to my madness!!

      Try to aim for 2300mg of sodium a day and double your potassium at 4700mg! 

      SO…as you decrease your processed foods (which are HIGH in processed salts), more natural foods do not contain nearly the amounts so you will need to learn to add it to your meals, and that’s OK! 

      Sea salt is produced through evaporation of ocean water or water from saltwater lakes, usually with littleprocessing. Depending on the water source, this leaves behind certain trace minerals and elements. The minerals add flavor and color to sea salt, which also comes in a variety of coarseness levels.

      Table salt is typically mined from underground salt deposits. Table salt is heavily processed to eliminate minerals and usually contains an additive to prevent clumping. Most table salt also has added iodine, and usually contains an additive such as silicon dioxide to prevent clumping.

      Recipe:

      Homemade Taco Seasoning

      IN ADDITION:

      Ever tried a therapeutic foot/body soak with sea salt? 

      Salt is wonderful for softening and rejuvenating the skin, it is a great exfoliant for dry skin cells, relaxes muscular aches, pains, sunburns, rashes, and irritated skin. Sea salt is commonly used to make bath bombs, bath teas, soap making and in deodorant. 

      I have a few of my favorite people I love to refer to where you can get quality body products from.

      Www.mountainroseherbs.comSea Salt facts

      http://Www.SiphonDraw.com

      (use JLDFIT at checkout & she will give you 10%off)

      Bath_Smack.co on Instagram

      Tips for eating out: Menu Decoding and definitions

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        How do we use food as medicine so we can fuel the body, heal and repair?

        Basic Weight management Strategies and Lifestyle Strategies

        1-Adequate ATP

        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.

        Tips For Eating Out:

        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: 

        Consumes 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: 

        The part of the plant other than the leafy bit such as the root, stem, Bulb, bark or seeds.

        Example: cinnamon, cloves, ginger and pepper.

        Herbs: 

        The leafy and green part of the plant. 

        Example: 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 AVERAGE PLANT PROTEIN NUTRITION INFO:

        **Even though you may be worried about getting enough protein, you should also consciousness of 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

        Sleep help!!!

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          Up to 70 million Americans suffer from chronic sleep deprivation, one of the most common reasons is insomnia. Poor sleeping patterns wreaks havoc on your immune system, overall health and quality of life.

          One study found that sleeping less than five hours per night increased the risk of developing a viral infection and the common cold by 350% compared to people who slept seven hours per night! 

          Chronic insomnia also increases the risk for diabetes, heart disease, high blood pressure and death. Even just a few days of poor sleep has consequences. 

          Sleep deprivation makes people tired, irritable and depressed. It also makes it difficult to concentrate, complete even simple tasks, decreases memory and word recall and is a risk for car and work accidents. Approximately 20% of all serious car crash injuries are associated with driver sleepiness.

          Natural and integrative approaches can improve sleep and reduce the risk for diseases caused by insomnia.

          Tips to help you sleep better:

          Reduce or omit the screen time.

          Reading on a phone or laptop before bed decreases melatonin, which is important for helping you fall asleep. Clinical trials showed that people who were on screens before bed had a harder time falling asleep and took longer to feel awake in the morning.

          Regulate your blood sugar.

          If blood sugar drops during the night, it can cause an increase of cortisol and epinephrine. These hormones release stored sugars, but they also have the effect of waking you up. If you are waking up in the middle of the night, and you are not complaining of stress and anxiety, it might be because your blood sugar is dropping. Try eating about 10 grams of protein for your bedtime snack if you are hungry or get it in with your last meal. Remember to try to be done eating two hours before bed for optimal digestion. Protein is one of the best ways to even out blood sugar dips and gives your immune system what it needs to repair itself while you are sleeping.

          Relax tense muscles and ease your overactive mind.

          Tight muscles and overactive mind can make it difficult to fall asleep and can wake you up during the night. Magnesium acts as a gentle muscle relaxer. Taking magnesium at bedtime can help. Glycine, GABA and L-theanine have calming effects on the nervous system, and can calm an overactive mind and help you drift off to sleep.  Check your magnesium supplements for extra sugars added if you are consuming powders.  A magnesium flake foot soak or bath may be better absorption method for you.  

          Why You Need Fiber on Keto

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            Many people underestimate the importance of eating enough high-fiber foods. In fact, most Americans are only consuming about half the amount of fiber they should be having on a daily basis. Everyone needs to eat enough high-fiber foods in order to support the growth of healthy bacteria in the gut and normalize digestion.

            One of the most common complaints after transitioning from a high-carb diet to a low-carb, high fat diet is digestion issues, especially constipation.

            In order to prevent or improve these keto flu symptoms, and avoid digestive issues like constipation and diarrhea, we need to eat fiber on keto. Eating a diet that’s made up mostly of fats may throw off your digestion. That’s why you can’t forget to add plenty of high-fiber foods to your diet while on keto.

            Here’s one thing people get confused about when they are counting their net cards for the day: Your “net carbs” is the amount of carbohydrates that remain once dietary fiber is taken into account.

            Fiber is indigestable when it’s eaten, so most people don’t count grams of fiber towards their daily carb allotment. Think of it this way: total carbs – grams of fiber = net carbs.

            Best High-Fiber Keto Foods

            1. Non-Starchy Vegetables

            Non-starchy vegetables are an essential part of the keto diet because they provide essential vitamins and minerals, are packed with antioxidants and provide plenty of fiber. Plus, when you load up on veggies, you are adding volume to your meals so that you feel more satisfied. You are also working to reduce inflammation, increase your antioxidant intake and support the health of your heart.

            Some of the best high-fiber keto-friendly veggies include:

            • leafy greens
            • broccoli
            • cauliflower
            • cabbage
            • Brussels sprouts
            • peppers
            • asparagus
            • zucchini
            • artichokes
            • mushrooms

            2. Avocado

            Avocado is a fat-based fruit that also serves as a great source of fiber, potassium, folate and vitamin C. It contains about 10 grams of fiber per cup. Avocado is a staple keto fiber food because of its healthy fat content.

            3. Coconut

            Coconut is an excellent high-fat source of fiber. Did you know that coconut actually has 4-to-6 times the amount of fiber as oat bran? A cup of coconut contains about 7 grams of fiber, along with omega-6 fatty acids, manganese, folate and selenium. You can eat coconut flakes, coconut chips, coconut flour and coconut oil.

            4. Nuts

            It’s okay to eat nuts on keto in small-to-moderate amounts. They are good sources of fiber and trace minerals, so when eaten in moderation, they can aid digestion while keeping you in ketosis. Research also shows that nut consumption improves metabolic syndrome and has cardiovascular benefits.

            High-fiber nuts contain between 13 and 5 grams of fiber per cup. You can eat whole nuts as a keto snack, chopped nuts added to salads or veggie dishes, nut butters or ground nuts in place of flour for baking. Some of the best nuts to eat on keto include:

            • Almonds
            • Walnuts
            • Pistachios
            • Brazil nuts
            • Pecans
            • Hazelnuts
            • Pine nuts
            • Macadamia nuts

            5. Seeds

            Seeds are another high-fiber food that you can eat on keto, but only occasionally to stay in ketosis. Full seeds, ground seeds and seed butters will help to increase your fiber intake and minimize keto flu symptoms like constipation. Plus, they supply important nutrients, including essential fatty acids and protein, and are known to support cardiovascular health.

            The best high-fiber seeds to consume as part of a ketogenic diet include:

            • Sesame seeds
            • Flax seeds
            • Chia seeds
            • Sunflower seeds
            • Pumpkin seeds

            For more info:

            https://draxe.com/nutrition/diets/best-keto-fiber-foods/

            Come Learn about how to prevent Childhood Diabetes

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              It’s all about education. Healthy just doesn’t happen, just like being a sports super star doesn’t just happen. It takes practice! You try, you fail, you try again. You try again. So…you don’t like cooking? You don’t know “how” to cook? Will you get better if you don’t try? Will you know what ingredients are hidden in our food sources if you don’t learn what to look for? Will you have more energy if you do not change something in your daily routine? Do you have time to research all these things on your own and know that you are getting the very best, most current information? I am guessing not, so why don’t you leave it to the experts and just give of your time to learn what it is you can do today to be healthier and happier. No one has more than one day at a time…just keeping practicing and showing up…that’s how great things happen

              Air Fryer SUCCESS!

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                http://Www.thefullelementalexperience.com

                I want to give a BIG thank you to the Prep Table for hosting our air fryer cooking class! What a great facility! I do not live in CA, so coming in to educate in a different establishment always has it challenges. They were so friendly and accommodating! Their kitchen is clean, efficient and the staff was more than generous with their time and labor! Needless to say I am very impressed and definitely coming back! It takes community when it comes to a healthy lifestyle and we made a great team this weekend! Their concepts of Whole Foods, prepped foods and meals kits are such good options for the locals.

                Now what happens when you take all that wonderful food home? Do overwhelming feelings start to creep in? Do you get anxiety you just spent money with good intentions and do not know how or what to do next? This is where we come in! The next step is learning how to prepare the food and cook it so you retain the most nutrients. The air fryer is an excellent tool for those who don’t “like to cook”. You can do it, in minimal time and maximum taste! This is where Stanis and I make a great team, and elevate you to the next level. If you can learn to do this at home, you can learn to do this on vacation and when you travel. Better yet, come on retreat with us and we can give you more tools to balance your life. We teach meditation and yoga. We teach movement and stillness, stress reduction techniques. We use the elements of the Earth to aid in this process. We educate you on how to slow down and see, taste, and feel all that is around you and how to draw on those resources when you’re in Maui and when you return home. We educate you how to shop at a local market, and how to use the foods in season to fuel your body. We then take that energy and GO EXPLORING!!! We are going to the craters, the black sand beaches, UpCountry, The Road to Hana and to the Ocean for the natural healing your body deserves and is looking for! We will bask in the sun and enjoy the moon as we learn how the earth is ruled by water and light energy.

                Vacation with a purpose…what more could you want to enhance your experience on the Island with us! Come along with us…be Our Guest!

                This is the air fryer we used in class. When buying one, look for ceramic or copper or stainless steel. Non stick is teflon, which is laden with chemicals, this is why this model is more expensive. You can change up the size based on your needs but make sure it’s good quality.

                And if you want more information on our retreats, click on the link above and look for Maui Registration. You can also check out the Prep Tables website and start your “grocery shopping” today!

                GOUT-what your doctor isn’t explaining in terms you understand

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                  Gout Information 

                  Purines were recognized for primary two reasons: 

                  1) Building blocks for DNA (the primary genetic material in our cells) 

                  2) Substances that could be broken down to form uric acid and potentially increase our risk of gout. 

                  Gout is a form of arthritis (sometimes called gouty arthritis) that can be extremely painful and results from excessive build-up of uric acid in our body, leading to formation of uric acid crystals that get can deposited in the joints.

                  Purines have their own special receptor system on our cells that allow them to connect up with the cell membranes and have far-reaching effects. In the cardiovascular system, these effects include many aspects of heart function including blood flow and oxygen delivery. In the digestive system, there are impacts on fluid secretion and the movement of food as it undergoes the process of digestion.

                  Purines in Food

                  Given what scientists now recognize as the widespread importance of purines in our health, it is not surprising to learn that purines are naturally present in all foods. You’ll find at least 10-15 mg of purines in 1/2 cup of virtually all foods.  This amount of purines would be considered a small amount even if a person had been asked to follow a purine-restricted diet by their healthcare provider. 

                  The range of purines found in food can also vary widely. While most foods contain 10-15 mg of purines in a ½-cup serving, some foods can contain 500-1,000 mg or more in this same serving size. For the most part, these much higher purine foods involve the organ meats of animals—including liver, spleen, and heart.  In general, animal foods, seafood, poultry contain moderate levels of purines in the 100-400 mg in a 1/2 cup (4oz serving)

                  Most plant foods also typically fail to rise above this 100-400 mg range, and often come up between 15-100 mg per ½-cup serving.

                  Meat extracts, yeast extracts, and yeast itself belong in a special group when measuring food purines. Each of these food-related substances would be classified as high in purines.

                  Gout, Purines, and Diet

                  Gout is a form of arthritis in which excessive build-up of uric acid in our body can lead to the formation of uric acid crystals that can get deposited in our joints and become the source of severe pain. Excessive build-up of uric acid in our blood can also lead to formation of uric acid kidney stones. However, in the U.S., formation of uric acid kidney stones is far overshadowed by the formation of calcium-based stones. Calcium oxalate and calcium phosphate (also called hydroxyapatite) stones account for about 95% of all stones in first-time occurrence of kidney stones. In addition, about two-thirds of all stones are less than 5 millimeters in diameter and undergo spontaneous passage through the urine.

                  A higher intake of vitamin C can lower risk of gout. Some top foods for vitamin C are vegetables bell peppers, broccoli, and brussels sprouts.

                  Fact finding: greater intake of plant versus animal meat proteins may be associated with a decreased risk of gout. 

                  http://www.whfoods.com/genpage.php?tname=george&dbid=51

                  Retreat? YES PLEASE!

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                    What do you think of when you hear the word Retreat?  Expensive vacation? Yoga? Private beach? I could never do that?  What’s the catch?

                    Well…let me explain what it means to me.  My lifelong friend and business partner share the same philosophy on how a balanced retreat should be planned and carried out.  Life is about balance, it’s give and take, it’s movement and stillness, it’s health and wellness, it’s love and above all…should be FUN!  

                    We have been collecting data and experience that we believe is valuable to our customers.  We want to deliver the very best vacation (retreat) so it leaves you refreshed and renewed, not needing a recovery day from being out of town.  We believe in giving our clients the tools they need to be able to go home equipped to handle whatever life throws at you!  We believe you should start each day with meditation and movement and PURPOSE!  We have designed our retreat to be experienced in the elements, where you can fully embrace the power of nature and what it can do for you!  We believe you need to get away sometimes to fully be present, or maybe to learn what being present means. Breathing in the air with intention, listening to your body when it whispers so you don’t have it eventually screaming at you.  

                    We would love for you to join us in Maui for a health and wellness retreat.  We balance yoga, meditation, good local organic food, hiking, waterfalls and laying on the beach soaking up the sun and moon energy, and just taking to the time to create moments and memories you’ll never forget!  Sights, sounds, smells, and your feet in the sand and salt water…doesn’t get much better!

                    Let us take care of you for the the week of October 12-18, 2019.  Be our Guest!

                    Visit the website for reservations.  Feel free to reach out to Stanis or I if you have any questions.

                    http://Www.thefullelementalexperience.com

                    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