Healthy with Jodi

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Potassium Info & Top Ten Foods highest in this essential nutrient

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    Potassium Rich Foods-Top ten

    Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body.
    Potassium is the third most abundant mineral in the body and is a required mineral for the function of several organs including the heart, kidneys, brain and muscular tissues.
    Potassium also plays an important role in keeping the body hydrated and works with sodium to support cellular function with your bodies sodium-potassium pump.
    Potassium deficiency symptoms can include severe headaches, dehydration, heart palpitations and swelling of glands and tissues.
    Also, potassium deficiency can lead to:
    * Fatigue
    * Irritability
    * Muscle cramps
    * Weight gain
    * Increased blood pressure
    * Cellulite buildup
    The main culprits that can cause low levels of potassium are endurance cardiovascular exercise without proper hydration, vomiting, diarrhea and a diet low in fruits and vegetables.
    Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is very rare.
    The RDA for potassium is 4700 mg/day.
    Keeping in mind Sodium should be 2300mg.
    Think Double potassium for your sodium intake!
    Consuming these 3 servings of this high potassium foods list daily to ensure optimal levels of potassium.
    Top 10 Potassium Rich Foods List
    1) Avocado. 1 whole: 1068 mg (30% DV)
    2) Spinach. 1 cup: 839mg (24% DV)
    3) Sweet potato. 1 medium: 952 mg (27% DV)
    4) Coconut Water. 1 cup 600 mg (17% DV)
    5) Kefir or Yogurt 1 cup: 579 mg (15% DV)
    6) White Beans ½ cup: 502 mg (15% DV)
    7) Banana 1 large: 422 mg (12% DV)
    8) Acorn squash 1 cup: 899 mg (26% DV)
    9) Dried apricots ½ cup: 755 mg (22% DV)
    10) Mushrooms 1 cup: 428 mg (27% DV)

    Potassium Health Benefits
    Cramps
: One of the main benefits of consuming high potassium foods is decreased muscle cramping and improved muscle strength.  Muscle cramps are a common side effects of low potassium levels.  This can happen if an athlete becomes dehydrated and isn’t consuming enough potassium rich foods before and after exercise.
    Reduced Risk of Stroke
: Several observational studies have found that those with high potassium levels experience a lower risk of stroke. The health benefits of potassium are likely through reduction of blood pressure combined with a diet high in fruits and vegetables.
    Alleviation of High Blood Pressure (Hypertension): 
Studies show that a diet high in potassium, especially potassium from fruits and vegetables, lowers blood pressure. This is especially true if the increase in potassium foods is not accompanied by an increase in high sodium foods.
    Reduced Cellulite Appearance
: One of the main causative factors of cellulite buildup is fluid retention.  Most people consume far too much sodium and not near enough potassium.  Sodium brings nutrients into your cells where potassium helps flush excess waste out of your cells.  For this reason, if you reduce sodium intake and start consuming potassium rich foods you can reduce the appearance of cellulite.

    Osteoporosis Protection
: Several studies have found a relation between increased bone density and increased intake of dietary potassium. These studies were true even for post- menopausal women and older men.

    https://draxe.com/top-10-potassium-rich-foods/

    Overnight Oats (or sub Quinoa)

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      Over Night Oats

      Gluten Free, Dairy Free

      Happily serves 2

      ALL ORGANIC INGREDIENTS

      1/2 cup rinsed gluten free organic steel cut oats or buckwheat (can sub Quinoa)
      1/2 cup almond, oat, or hemp milk
      2 tbsp Nut butter of choice
      1 tbsp maple syrup or honey

      *If you are watching your sugar or calories, use stevia
      Cinnamon to taste.

      Add everything but oats to a mason jar.
      Stir in oats, and cover tight.
      Set in fridge, needs to sit for at least 6 hours.
      Enjoy the next day. It will last up to 2 days in the fridge.
      Best within first 12-24 hours

      Easy explanation for Insulin Resistance

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        Are you Insulin Resistance?  Do you know what that really means? Well, here ya go in a little bit easier turns to understand:

        When cells become insulin resistant and the glucose can’t get in, it circulates round and round the bloodstream, damaging arterial walls and the brain. Because the body wants to normalize blood sugar levels as soon as possible, it converts the excess glucose into triglycerides to be stored as fat. This process demands so much energy that you become sleepy. Furthermore, insulin resistance decreases the body’s ability to use stored fat for energy.

        The liver mediates between the activities of the insulin-releasing pancreas and the adrenal and thyroid glands, which are supposed to “tell” the liver to release glucose. If the adrenals and thyroid aren’t working properly on the “telling” end, or if the liver is sluggish, stressed out, or toxic, and not working on the “receiving” end, the system goes out of balance. Either way, the result is elevated excess insulin.

        WHAT IS THE GLYCEMIC INDEX?

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          WHAT IS THE GLYCEMIC INDEX?
          Carbohydrates are an essential part of our diets, but not all carbohydrate foods are equal. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and insulin levels.

          There are three ratings for GI:

          Low = GI value 55 or less
          Medium = GI value of 56 – 69 inclusive
          High = GI 70 or more

          So why do we need good quality Low GI carbohydrates?
          You need carbs as they break down into glucose in your body providing the main fuel for our brains and nervous systems, the preferred source of fuel for most organs and our muscles during exercise.

          To help make healthy low GI choices quick and easy when you’re shopping, the Glycemic Index Foundation developed the GI Symbol. It guarantees that
a food has been tested by independent experts to be low GI and meets strict nutrient criteria.
          Source: http://www.gisymbol.com/about/glycemic-index/

          Source: http://www.glycemicindex.com
          The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.

          Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.

          Selenium for your Thyroid Health

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            Selenium Health Benefits and the Best sources

            Do you have an under active Thyroid? Are you getting the vitamins and minerals needed to support the process?  Here is some info on why Selenium is important to the process.  Soaking your nuts and seeds for best absorption will help your already stressed out body.

            Antioxidant Protection
            Selenium is required for the proper activity of a group of enzymes called glutathione peroxidases. (sometimes abbreviated “GPO” or “GPx” for a glutathione peroxidase enzyme.) These enzymes play a key role in the body’s detoxification system and they also provide protection against oxidative stress. (Oxidative stress is physiological circumstance in which there is excessive risk of oxygen-related damage to the body.) Of the eight known glutathione peroxidase enzymes, five of them require selenium.
            In addition to the activity of glutathione peroxidase, selenium-containing enzymes are involved in recycling of vitamin C from its spent form back to its active one, allowing for greater antioxidant protection.

            Support Normal Thyroid Function
            A selenium-containing enzyme is responsible for transforming a less active thyroid hormone called T4 into the more active T3. As you’ll see below in the Relationship with Other Nutrients section, selenium and iodine work together to keep thyroid function strong and consistent.
            Like the antioxidant protection issue, this is not just an esoteric concern. Researchers have been able to induce problems with the thyroid gland in just two months of a low-selenium diet.
            Probably, if you’ve read about food sources of selenium, you’ve read about Brazil nuts as a strong source of the mineral. Depending on where they are grown, this is likely to be true—one ounce of Brazil nuts may contain as much as 10 times the Dietary Reference Intake (DRI) recommendation for selenium intake.
            Other exceptionally selenium-rich foods include oysters, clams, liver, and kidney. Each of these foods is likely to contain double to triple the DRI in a serving.
            Fish and shellfish make up an outsized proportion of our excellent and very good sources. After these come other animal meats, many of which fall in the very good category. Close behind are whole grains and seeds, both of which are well-represented in our good selenium sources category.
            http://whfoods.org/genpage.php?tname=newtip&dbid=144&utm_source=daily_click&utm_medium=email&utm_campaign=daily_email

            Chipotle Sauce/Dressing

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              Chipotle Sauce/Dressing
              GF, Refined Sugar Free, Vegan
              Happily serves 2

              ALL ORGANIC INGREDIENTS

              1 TBSP Tahini (can sub Sunflower butter)
              1 TBSP Hemp Seed oil
              2 Garlic cloves, crushed
              1 TBSP Coconut Aminos
              1 tsp chili powder
              ½ tsp Chipotle powder
              ½ tsp Cayenne
              ¼ tsp Sea salt

              Mix all ingredients together. Can be used as a salad dressing or over stir fry and quinoa.  Great Sauce for lettuce wraps!
              OR:
              Optional: ADD 1TBSP Nutritional Yeast if you want to toss it on Collard Greens and bake.

              Indian Inspired Baked Kale

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                Indian Inspired Baked Kale
                Gluten Free, Vegetarian
                Happily serves 2

                ALL ORGANIC INGREDIENTS

                1 TBSP Tahini or Almond butter
                1 TBSP Coconut oil, melted
                Zest of 1 Orange or Lime
                2 garlic cloves, crushed
                1 tsp garma masala
                ¼ tsp Cardamom
                Optional: 1 TBSP Nutritional yeast

                Optional: 1 TBSP Coconut Aminos to thin if you aren’t baking kale and just want a salad dressing.

                Preheat oven at 275 degrees.
                Prepare baking stone with parchment paper.
                Mix all the ingredients together until smooth.
                In a large bowl, pour the dressing over the chopped kale.
                Mix the dressing into the kale thoroughly, spread evenly on baking stone.
                Make sure the leaves aren’t overlapping, this prevents sogginess.
                Bake for 15 minutes and rotate pan.
                Bake for another 15 minutes, check for crispness.
                If the chips aren’t crisp yet, rotate again and bake for 5-10 minutes more.
                Allow the chips to cool for about 5 minutes before serving.

                Feeling the need to Detox? Try G.I. Detox (With Pyrophyllite Clay)

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                  G.I. Detox (With Pyrophyllite Clay)
                  Bio-Botanical Research
                  60 capsules $31.50

                  Removal of debris and toxins from the intestinal tract is an important part of any comprehensive cleansing program. G.I. Detox™ contains both pyrophyllite healing clay and activated charcoal for a simple and well tolerated cleansing regime.
                  -Removes Debris, Toxins and Accumulated Waste 
-Excellent Support when used with the Bioclear® Program
-Assists in “Mop Up” Phase of Biofilm Treatment

                  General Cleansing for Adults: For twice monthly use: 1 – 2 capsules with a large glass of water 3 times daily taken between meals, for 3 days. During use of G.I. Detox eat a diet high in leafy greens and low in refined carbohydrates. A minimum of 64 ounces of water a day should be taken. Take 1 – 2 hours apart from other supplements or medications. When using G.I. Detox™ during a course of Biocidin® or Olivirex®, resume these at a lower dosage and gradually increase to the recommended levels again as the effects will be more powerful after the colon is cleansed.
                  Servings Per Container: 60
                  Serving Size: 1 capsule
                  Amount Per Serving
Proprietary Herbal Blend … 750mg
Pyrophyllite Clay 562mg
Activated Charcoal 188mg
                  Other Ingredients: Cellulose and water
                  Contains no allergens such as dairy, wheat, gluten, sugar, soy, preservatives, animal products, artificial flavorings or colorings.

                  For “mop-up” of die off reactions take 1 – 2 capsules of  GI Detox™ 1 hour apart from Biocidin®, Olivirex® or other medications. Discontinue use should adverse reactions occur. Not intended for use during pregnancy.

                  Urinary tract Info and Suggested Natural healing approach

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                    Urinary tract Info:
                    Commonly also call bladder infections. There is a disturbance in the bacterial flora that protects the urinary track and anabiotic’s lead to reoccurring infections.

                    Doubling probiotics such as L. Acidophilus is highly recommended. At least 20 billion CFU’s. 50-100Billion CFU’s would be more beneficial and HIGHLY recommended.

                    Acidity levels are too high in the body when the pH is disrupted there is fermentation of vaginal glycogen to lactic acid. Alkalinity is Key, must add more Green into the diet. ORGANIC EATING is SO Very IMPORTANT!!!

                    Eliminating of dairy, yeast, and soy products are recommended to rebalance pH. Limiting grains, sugar, caffeine, and alcohol, and refined carbohydrates.
                    At least 64 oz water a day. Decaffeinated tea counts as water. Eliminate food allergens. Allergy Blood work is your best Road map to gut and immune support and healing.  Blood Tests are available and easy!

                    Recommended foods:
                    Use healthy cooking oil such as olive oil (don’t heat olive oil) or coconut oil.
                    Eat Less red meats and more lean meats such as fish, but no soy.
                    High fiber foods include beans root vegetables such as yams or sweet potatoes and psyllium husk.
                    Antioxidant rich foods including vegetables like bell peppers and squash.
                    **Fruit in the morning including cranberries, blueberries,and cherries. If you’re going to drink juice make sure that it is unsweetened. Please eat your fruit, better for you unless you are juicing. Best for digestion if fruit is first thing in the morning and by itself or for your first snack, eaten alone.**

                    Recommended Vitamins:
                    Probiotics and digestive enzymes ALWAYS!! Double if taking antibiotics!
                    Multi Vitamin
                    Vit D: 2000-4000 IU
                    Fish oils 1000mg and or Flax seed, 3x a day. Could go up to 6000mg
                    Super Greens
                    Amino Acids
                    Vit C: 1000mg a day
                    Grape seed oil 100-300mg
                    Magnesium 200-300mg 3x a day
                    Zinc: 30mg a day

                    Recommended Botanicals:
                    Cranberry
                    Aloe Vera: up to 32oz per day
                    Gotu Kola is great extract tea to help balance pH. 60-120mg
                    Uva Ursi ( upland cranberry or bearberry) is a powerful antiseptic herb.
                    Dried leaves or tea: 1.5-4.0 (1-2 tsp)
                    Goldenseal herb has antimicrobial agents. Dried root or tea: 1-2g

                    Other herbs that are recommended: green tea, cats claw, milk thistle, and reishi mushroom.

                    NanoGreens Plus Probiotic

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                      NanoGreens Plus Probiotic
                      BioPharma Scientific
                      300grams $54.95

                      What makes nanogreens + probiotics different?
                      *Green powder mixed with DE111 Probiotic
                      *UTI Health Support
                      *Pouch Form -> Nitrogen Flushed
                      *5 Billion CFU dose after 2+ years
                      *DE111 Probiotic does not require special storage conditions like many other probiotics.
                      *Oral administration of Bacillus Subtilis DE111 helps digest and convert sugars and fats, and helps maintain glucose, cholesterol and triglyceride levels in the blood.
                      Vegan
                      Vegetarian
                      Gluten Free
                      All Natural
                      Non-GMO
                      Probiotic
                      Kid Friendly
                      How To Enjoy: Mix one scoop of nanogreens + probiotic with 6-8 oz of cold water, milk or juice. For best results, use shaker cup. Children under 12 should take 1/2 serving.  Refrigerate after opening.

                      Servings Per Container: 30

                      Serving Size: 10g (1 scoop)
                      Amount Per Serving
                      Calories … 45
                      Calories from Fat … 10
                      Total Fat … 1g
                      Total Carbohydrate … 7g
                      Dietary Fiber … 2g
                      Sugar … 2g
                      Protein … 2g
                      Vitamin A … 2500IU
                      (as Beta Carotene)
                      Vitamin C … 30mg
                      Sodium … 20mg
                      Potassium … 130mg
                      DE111®
                      Bacillus subtilis … 5 billion CFU
                      Greens Blend … 2250mg
                      (Proprietary)
                      Organic Barley Grass Juice, Spiruline, Chlorella
                      Phytonutrient Blend … 360mg
                      (Proprietary)
                      Green Tea Extract, Silybin (from Milk Thistle), Grape Seed Extract, Blueberry, Cranberry, Raspberry, Tart Cherry, Pine Bark Extract, Organic Broccoli, Tomato, Organic Carrot, Organic Spinach, Organic Kale, Bilberry, Elderberry, Pomegranate, Blackberry
                      Quercetin/Rutin … 100mg
                      50/50
                      Organic Rice Bran Soluble … 2081mg
                      Raspberry Extract … 50mg
                      (20% Ellagic Acid)
                      Organic Aloe Vera Powder Extract … 30mg
                      (100:1 freeze dried)
                      Fruit & Vegetable Blend … 930mg
                      (Proprietary) (freeze-dried, low temperature dried)
                      Organic Apple, Organic Carrot, Organic Mango, Organic Lemon, Organic Sweet Potato, Organic Peach, Organic Parsley, Organic Kale, Organic Broccoli, Organic Spinach, Organic Leek, Organic Cabbage, Beet, Organic Cranberry (Quinic Acid 6%)
                      Organic Acerola Cherry Powder … 175mg
                      (17.5% AscorbiC Acid)
                      Green Tea Extract, White Tea Extract … 100mg
                      (decaffeinated 50% Polyphenol)
                      Polygonum Cuspidatum Extract … 70mg
                      (15% Resveratrol)
                      Oat Beta Glucan … 1500mg
                      Cinnamon Blend … 50mg
                      (Proprietary)
                      cinnamon Extract 8%, Organic Cinnamon Bark Powder
                      Milk Thistle … 50mg
                      (20% Silymarin)
                      Marigold Extract … 50mg
                      (5% Lutein with Zeaxanthin)
                      Dunaliella Salina Extract … 100mg
                      (Natural Carotenoids)
                      Enzymes … 40mg
                      (Plant-based)
                      Alpha Amylase, Bromelain, Cellulase, Galactosidase, Glucoamylase, Hemicellulase, Lipase, Papain, Protease
                      Lecithin … 1000mg
                      (non GMO)
                      Lycopene Extract-10% … 25mg
                      (from tomato)
                      Organic Lemon Peel Powder … 25mg
                      Organic Quinoa Sprout … 90mg
                      Artichoke Extract … 20mg
                      (5% Cynarin)
                      Organic Atlantic Kelp Powder … 20mg
                      (laminaria Digitata, 0.4% Iodine)
                      Stevia Leaf Crystals … 200mg
                      (Stevia Rebaudiana)
                      Other Ingredients: Natural Flavors (Plant Based), Citric Acid, Soy Phospholipds.