Healthy with Jodi

Relaxation techniques. Ever tried to relax or meditate and still can’t seem to quiet your mind?

    Here is a relaxation exercise made easy.   Remember that practice makes perfect,  you won’t be good at first, just like most new things you try. Continue to practice and you will learn to quiet your mind and learn to control stress levels naturally.

    Find a comfortable and quiet place to lie down or sit.

    Place your feet slightly apart. Place one hand on your abdomen near your navel. Place the other hand on your chest.

    You will be inhaling through your nose and exhaling through your mouth.

    Concentrate on your breathing. Note which hand is rising and falling with each breath.

    Gently exhale most of the air in your lungs.

    Inhale while slowly counting to 4. As you inhale, slightly extend your abdomen, causing it to rise about 1 inch. Make sure that you are not moving your chest or shoulders.

    As you breathe in, imagine the warmed air flowing in. Imagine this warmth flowing to all parts of your body.

    Pause for 1 second, and then slowly exhale to a count of 4. As you exhale, your abdomen should move inward.

    As the air flows out, imagine all your tension and stress leaving your body.

    Focus on relaxing your toes and progressively move up the body as you imagine the stress melting away.

    Repeat the process until a sense of deep relaxation is achieved.

    You will want to do this exercise anytime you feel stress. Instead of reaching for sweets or carbs, if you try this exercise, you will find that craving melt away.


    Sprouts. MicroGreens. Nutrient density

      Do you have trouble getting your greens in EVERYDAY? Wouldn’t it be easier to just eat a cup daily? Do you know you have to eat 60% more mature greens to equal the same small amount you would get daily from micro greens? Add to smoothies instead of spinach or kale, top on your soups or salads.

      I have seen local micro greens at Sprouts.  Just a few different types out there, here are a few benefits from these mighty micro greens.

      Rouge D’Hiver Romaine
      Hearth Healthy
      Lowers Cholesterol
      Immune Booster
      Healthy Bones

      Boost Immunity
      Healthy Growth in Children
      Increase Skin Elasticity

      Bone Health
      Mood Enhancer
      Promotes Sense of Calm
      Healthy Vision
      Heart Healthy

      High in Fiber
      Powerful Antioxidant
      Metabolism Enhancer
      High in Iron

      Mixed Pack
      Immune Booster
      Youthful Glow

      Immune Booster
      Reduces Blood Pressure

      Natural Detoxifier

      Purple Basil

      Improves Digestion
      Promotes Healthy Gut
      Headache Relief

      Lower Blood Pressure
      Enhance Athletic Performance
      Increase Energy
      Clear Completion

      Benefits of Black Seed Oil

        Do you fight infection? Inflammation? Candida or yeast infections?  Try Black seed oil.  Fungus infections are hard to fight and the medication is so hard on your body.  Doubling your probiotics will help but may not be enough.  How could you incorporate Black seed oil into your day?  Read the following article below.



          Let’s get creative with allergy results!  Here are a few ideas to build meals around the elimination of the foods you are intolerant to.  

          Most people struggle with ideas for lunches at the office.  If you wouldn’t send your child to school without a lunch, why are you any different? You know you are going to get hungry, so why not just plan to succeed.  Failure to plan is a recipe for temptation and poor decision making.

          I beleive in the importance of NOT using a microwave, it destroys so many nutrients.  You know you can tell when you are eating a nuked chicken breast instead of a grilled chicken breast, why do that to your veggies?  You can lose up to 50-85% of nutrients through, heat, light, air and water.  Every food or veggie has a different profile of how it is affected by one of those elements.  So doing what we can to preserve those precious nutrients are so important in our overall health.

          Vegan lunch options:

          1) Quinoa with Marinated Mushrooms, steamed Cabbage, Zucchini and yellow squash, garlic and onions in a Avocado Oil Vinegar sauce.

          2) Quinoa, Zucchini and yellow squash, steamed cabbage, garlic and onion in hemp seed oil.

          3) Steamed Cabbage, Sprouted Mung beans, Zucchini and yellow squash, avocado oil, season salt, Garlic and onion.

          4) Black Bean hummus, quinoa on a bed of romaine lettuce, sprinkled with red pepper flakes and spicy pumpkin seeds.

          5) Sprouted mung beans, steamed cabbage, Zucchini and yellow squash in a ginger Szechuan sauce.

          Breakfast meal prep: When avoiding dairy and eggs.

          1) Sweet Potato with cinnamon and sea salt. Blended with coconut cream and topped with coconut chips.

          2) Chocolate peanut butter date bar with dairy free chocolate chips.

          3) Chocolate Avocado mousse (mint optional)

          Lunch group options:

          Instead of bread, wrap chicken salad in lettuce.  Use avocado instead of mayo to keep it dairy free.  Use green onions, cilantro, celery, and parsley and sea salt.  Lemon juice will help the avocado stay fresh and give a tang to the recipe.

          And what’s even better, top most of these recipes with your favorite mix of Micro Greens and you have just amplified your nutrient content substantially.

          Best & Worst Sunscreens List for 2017. Protect your skin and eye health! 30 SPF and Polarized lenses daily

            Best & Worst Sunscreens List for 2017

            We live in the Valley of the Sun and get “accidental” Sun all day long.  Sunscreen lasts up to 2 hours max.  Make sure you are reapplying during the day.  Facial sunscreens come in tinted or regular, you should be wearing 30 SPF.  Arizona is highest in Cataracts, which is sun damage to the eye.  Protect your eyes by wearing Polarized lenses when you can.  A good pair of Sunglasses is important and very much worth the investment



            Allergies v.s Sensitivities with Dr. Holly Lucille, NMD

              Trying to make sense of your stomach discomfort? Tired? FATIGUE? Low thyroid? Dr. Holly Lucille has a simple couple minute break down for you.

              You can heal your leaky gut and regain normal life, eliminating foods that bother your gut or immune system isn’t a forever thing.

              What is Hashimoto’s Thyroiditis?

                Hashimoto’s Thyroiditis

                Hashimoto thyroiditis is the most common form of thyroid gland inflammation (thyroiditis) and the most frequent cause of decreased thyroid hormone production hypothyroidism. It results from an autoimmune disorder, an attack on the thyroid gland by a person’s own immune system.
                The thyroid gland is a butterfly-shaped organ that lies flat against the windpipe in the throat. It produces the hormones thyroxine (T4) and triiodothyronine (T3) and plays an important role in controlling the body’s metabolism.
                With Hashimoto thyroiditis, the thyroid becomes enlarged, called a goiter. Thyroid gland tissue is slowly destroyed by white blood cells called lymphocytes that move into the thyroid gland and by one or more thyroid autoantibodies. This causes a progressive decrease in the production of thyroid hormones.
                About 1 in 1,000 people are diagnosed annually with Hashimoto thyroiditis, and the number has been increasing over time due to improvements in diagnostic techniques. This disorder can affect anyone at any age but occurs most commonly in women who are between 30 and 50 years of age. The ratio of women to men diagnosed with the disease is 20 to 1. People with a family history of thyroid diseases or with other autoimmune diseases, especially type 1 diabetes or adrenal insufficiency are at increased risk.
                Those affected by Hashimoto thyroiditis may not have any symptoms for several years, but eventually most will experience some degree of hypothyroidism that worsens over time.

                Signs and Symptoms
                Dry skin
                Increased sensitivity to cold
                Menstrual irregularities, heavy and excessive bleeding
                Muscle and joint pain
                Muscle weakness
                Thinning hair
                Weight gain
                For pregnant women, increased risk of miscarriage

                Testing is done to evaluate the health of the thyroid, diagnose Hashimoto thyroiditis, and monitor treatment.
                To determine whether the thyroid is functioning properly and for monitoring thyroid function and hormone production, one or more of the following blood tests may be done:
                Thyroid-stimulating hormone (TSH) – typically elevated in hypothyroidism
                Free T4 – often decreased in primary hypothyroidism
                Total or Free T3 – sometimes decreased but may be within the normal reference range, so is not as useful as free T4
                Additional tests may be used to detect autoantibodies directed against the thyroid and to help diagnose Hashimoto thyroiditis:
                Anti-thyroid peroxidase antibody (anti-TPO, see Thyroid Antibodies) – this test detects the presence of autoantibodies against a protein found in thyroid cells. A high value usually indicates autoimmune damage to the thyroid due to disorders such as Hashimoto thyroiditis and Graves disease.
                Antithyroglobulin antibody (TgAb) – if positive, may indicate Hashimoto thyroiditis; while thyroglobulin antibodies are often positive, they are not as sensitive or specificas anti-TPO so they are not routinely ordered.
                People with a very mild form of Hashimoto thyroiditis may not have thyroid antibodies present in their blood.
                There is no cure for Hashimoto thyroiditis, but the disorder is manageable. No treatment is required when thyroid hormone concentrations (T4 and T3) are normal and the affected person is not experiencing significant symptoms. Thyroid hormone replacement therapy is typically necessary, however, when thyroid hormone production becomes significantly decreased and symptoms begin to emerge or worsen. Those with Hashimoto thyroiditis are closely monitored, and thyroid hormone replacement therapy is initiated and/or adjusted as necessary.


                Understanding Auto Immune disorders

                  Who understands auto immune disorders and how they affects us and our loved ones?  Here is a brief overview of what it is and a link if you want to research correct information further.

                  When an intruder invades your body—like a cold virus or bacteria on a thorn that pricks your skin—your immune system protects you. It tries to identify, kill, and eliminate the invaders that might hurt you. But sometimes problems with your immune system cause it to mistake your body’s own healthy cells as invaders and then repeatedly attacks them. This is called an autoimmune disease. (“Autoimmune” means immunity against the self.)

                  Autoimmune diseases can affect almost any part of the body, including the heart, brain, nerves, muscles, skin, eyes, joints, lungs, kidneys, glands, the digestive tract, and blood vessels. The classic sign of an autoimmune disease is inflammation, which can cause redness, heat, pain, and swelling. How an autoimmune disease affects you depends on what part of the body is targeted. If the disease affects the joints, as in rheumatoid arthritis, you might have joint pain, stiffness, and loss of function. If it affects the thyroid, as in Graves’ disease and thyroiditis, it might cause tiredness, weight gain, and muscle aches. If it attacks the skin, as it does in scleroderma/systemic sclerosis, vitiligo, and systemic lupus erythematosus (SLE), it can cause rashes, blisters, and color changes.

                  Many autoimmune diseases don’t restrict themselves to one part of the body. For example, SLE can affect the skin, joints, kidneys, heart, nerves, blood vessels, and more. Type 1 diabetes can affect your glands, eyes, kidneys, muscles, and more.

                  KEY WORDS

                  Acquired immune system. The part of the immune system that develops as a person grows. It employs antibodies and immune cells to fight harmful substances.

                  Antibody. A special protein produced by the body’s immune system that recognizes and helps fight infectious agents and other foreign substances that invade the body.

                  Antigen. A foreign substance that triggers the production of antibodies when it is introduced into the body.

                  Autoimmune disease. A disease that results when the immune system mistakenly attacks the body’s own tissues.

                  Corticosteroids. Potent anti-inflammatory hormones that are made naturally in the body or synthetically (man-made) for use as drugs. They are also called glucocorticoids. The most commonly prescribed drug of this type is prednisone.

                  Diabetes, type 1. A condition in which the immune system destroys insulin-producing cells of the pancreas, making it impossible for the body to use glucose (blood sugar) for energy. Type 1 diabetes usually occurs in children and young adults.

                  Graves’ disease. An autoimmune disease of the thyroid gland that results in the overproduction of thyroid hormone. This causes such symptoms as nervousness, heat intolerance, heart palpitations, and unexplained weight loss.

                  Immune system. A complex network of specialized cells and organs that work together to defend the body against attacks by foreign invaders, such as bacteria and viruses.

                  Thyroiditis. An inflammation of the thyroid gland that causes the gland to become underactive. This results in symptoms such as fatigue, weakness, weight gain, cold intolerance, and muscle aches.

                  Vitiligo. A disorder in which the immune system destroys pigment-making cells called melanocytes. This results in white patches of skin on different parts of the body.

                  The National Institutes of Health (NIH)—The Nation’s Medical Research Agency—includes 27 Institutes and Centers and is a component of the U.S. Department of Health and Human Services. It is the primary Federal agency for conducting and supporting basic, clinical, and translational medical research, and it investigates the causes, treatments, and cures for both common and rare diseases. For more information about NIH visit:


                  New Year’s Resolutions Revisited…

                    Metabolic Progress Basic Ideas for healthy living

                    Eat the meals when hungry, not by the clock. Snack in between meals, usually 2x a day. No carb feasting.
                    If you are trying to lose weight, most likely you are not “Hungry” 6 times a day, Learn to listen to your body.

                    Walk for 45 minutes, 5 times a week (3 days of interval training and 2 days of steady weight training).

                    Go to bed 15 minutes earlier this week.
                    Your goal is to get at least 7 hours of restive sleep per night. Integrate meditation as needed to achieve this goal.

                    Stress Management
                    Do a Relaxing Breath at least twice a day. (If you don’t like bathing then do a foot soak/bath.)
                    Find activities you enjoy doing, and schedule 3 hours each week and do them.

                    Take five baths per week with Epsom salt and soothing music. Each bath should last at least 15 minutes.
                    Buy ORGANIC FOODS
                    Stick to grass-fed, pastured protein and eggs, and wild-caught fish as much as possible.
                    Avoid GMOs and MSG
                    Drink clean water

                    Is Chewing Gum Bad for You? (One Ingredient Is Linked to Gut Destruction)

                      Disturbing side effects of chewing gum.  Alternative bad breathe ideas and reasons why you should rethink putting gum in your mouth.
                      Gut Destruction

                      Chewing gum manufacturers have been turning to an ingredient called titanium dioxide for years. Now used in nanoparticle form, this extremely tiny metal compound is posing some serious emerging health threats. This is probably the scariest reason to avoid gum.

                      Generally recognized as safe by the Food and Drug Administration, this compound is often used in nanoparticle form to create a bright white pigmentation in paints, plastics … and chewing gum. (2) It’s also found in tons of other foods, like candies and powdered white sugar (donuts!) and even bread. Although it’s allowed on store shelves and considered safe, scientists are starting to paint a different picture.

                      In fact, a 2017 study published in the journal NanoImpact shows that nano-titanium oxide ingredients like titanium dioxide can severely impact gut health. Researchers exposed small intestinal cells to a meal’s worth of nanoparticles over four hours (acute exposure) or three meal’s worth over five days (chronic exposure). What they found is a bit shocking.

                      Chronic exposure to titanium dioxide nanoparticles in the diet:

                      Weakened the intestinal barrier
                      Slowed down metabolism
                      Triggered inflammation
                      Weakened the gut’s defense against pathogens

                      Blocked nutrient absorption of key nutrients like iron, zinc and fatty acids
                      The nanoparticles actually blunted the effectiveness of the small intestines’ microvilli. Microvilli are tiny projections that jut off of small intestinal cells and work to absorb nutrients our bodies need to survive. (3)

                      People also face this type of titanium dioxide exposure through toothpaste, and it’s even sometimes used to created a smoother texture in chocolates and to create a brighter appearance in skim milk.

                      In 2012, Arizona State University found that titanium dioxide nanoparticles turned up in five percent of products tested, including Twinkies and mayonnaise samples. Under public pressure, Dunkin Donuts stopped using nano-titanium dioxide in its donuts’ powdered sugar in 2015.

                      “To avoid foods rich in titanium oxide nanoparticles you should avoid processed foods, and especially candy. That is where you see a lot of nanoparticles,” — Gretchen Mahler, PhD, study co-author and assistant professor of biomedical engineering at Binghamton University, State University of New York. (4)

                      Beyond that, many chewing gum products contain emulsifiers to retain flavor and keep gum from sticking to your teeth. (5) The trouble is, many emulsifiers act almost like detergent in your digestive tract, throwing off the natural balance of your gut flora. In fact, research in lab animals suggests certain emulsifiers used as food additives could contribute to colon cancer development.

                      Is Chewing Gum Bad? More Reasons to Stop


                      For children and adolescents dealing with vicious migraines and tension headaches, the natural solution could be right under their noses: Stop chewing gum. A small study published in Pediatric Neurology discovered that nixing gum led to significant improvements in 26 out of 30 adolescents in the study. Amazingly, 19 of them experienced complete headache resolution. No pills, no treatments — they just stopped chewing gum. (6)

                      If you’re trying to figure out how to get rid of a migraine naturally, your gum habit is a great place to start. In tweens and teens, common proven headache triggers include stress, lack of sleep, hot weather, video games, noise, sunlight, smoking, skipping meals and menstruation. Now we can add gum to the list. Researchers aren’t sure if it’s the artificial sweeteners or a TMJ issue related to gum and headaches, but the good news is we can stop many headaches with this simple step. (7)

                      Sinister Sweeteners

                      You’d expect fake sweeteners like aspartame in diet soda, but chewing gum? Come on! Different chewing gum companies turn to ingredients like aspartame, sorbitol, high-fructose corn syrup, acesulfame K, sucrolose and xylitol. Some actually use multiple fake sweeteners in a single gum product.

                      These ingredients are linked to serious health issues like tooth decay, liver fat buildup, type 2 diabetes, heart disease, leukemia, lymphoma, kidney tumors and more. Acesulfame potassium, also known as acesulfame K, is among the most common artificial sweeteners detected in breast milk. That’s troubling, since the ingredient is also linked to thyroid dysfunction. Sucralose harms the gut, throwing off healthy levels of enzymes and disrupting the microbiome. (8)

                      While xylitol and sorbitol may seem more natural, these processed sugar alcohols aren’t absorbed well by the body and cause an allergic reaction for those who have a sensitivity to it. And then there are the digestive sugar alcohol and xylitol side effects, including bloating, gas, cramping and diarrhea. And get this: Its laxative effect is so pronounced that it’s actually part of the chemical makeup for many over-the-counter laxatives.

                      Special note to dog owners: Xylitol and other sugar alcohol-based sweeteners are life-threatening toxins to dogs. Be mindful of breath mints, candies, sugar-free gum, frozen desserts and other foods when your pets are around. (9)

                      Better Bad-Breath Fighters & Gum Alternatives

                      Bad breath is a good excuse to reach for gum, but as you can see, the side effects are bad news, especially for your gut. Luckily, there are better ways to cope. After ruling out potential underlying issues for bad breath, you can turn to these things to naturally improve your breath:

                      Eat parsley.
                      Drink enough water, especially tap into the benefits of lemon water.
                      Learn how to safely tap into peppermint oil benefits.(Not recommended for young children.)
                      Learn about oil pulling with coconut oil.
                      Avoid grains and added sugars.
                      Final Thoughts on ‘Is Chewing Gum Bad for You?’
                      American played a huge role in spreading the popularity of chewing gum all around the world.
                      However, today’s ingredients include fake dyes and flavors. But perhaps most concerning is nanoparticle-sized titanium dioxide, an ingredient used in everything from gum, candy and bread to paint and plastics.
                      Nano-titanium dioxide helps create a vibrant white color, but scientists now show that it can impact small intestinal cells in a way that blocks absorption of key nutrients, slows the metabolism, increases inflammation and weakens the gut’s ability to protect against dangerous pathogens.
                      Chewing gum is also linked to migraines and tension headaches in children and adolescents.
                      There are still some chewing gum companies that rely on old-fashioned, real-food ingredients, but they are sometimes harder to come by.