Healthy with Jodi

Tips and Tricks

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.  

        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

              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

                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

                    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.