Healthy with Jodi

health benefits

Foam Roller-Perfect for Travel and Everyday Relief

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    5 Health Benefits of Foam rolling or myofascial release:

    Improved flexibility and increased joint range of motion
    Better circulation
    Stress reduction
    Reduce exercise-related soreness
    Prevent injury

    My new Favorite Foam Roller!  What a great tool to relieve stress of every pain and soreness.  Too many of my clientele travel and get out of the gym routine-here’s your solution!  It’s light weight (4 oz) and so easy to stow away.

    My sister is creative and also mentioned she uses it in her car for lumber support.

    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/

      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

        Herb Vs. Spices

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          Herb Vs. Spices
          The difference between the two is where they are obtained from a plant.

          Herbs come from the leafy and green part of the plant.
          Spices are parts of the plant other than the leafy bit such as the root, stem, bulb, bark or seeds.

          We often hear the term “herbs and spices”. As any amateur chef knows, herbs and spices are vital ingredients in many dishes. They add flavor, aroma, color, texture and even nutrients.

          Both spices and herbs are parts of plants (fresh or dried) that are used to enhance the flavor of foods. They’ve also been known to preserve foods, cure illness and enhance cosmetics.

          Herbs are usually grown in more temperate areas than spices and have great medicinal value and are also used in the preparation of cosmetic products.

          Spices are usually dried before being used to season foods. Unlike herbs, they are grown in more tropical countries. They’ve also been known to preserve foods and some have medicinal value, such as turmeric with its anti-inflammatory, anti-fungal properties.

          Despite the above clarification, according to the American Spice Trade Association, spices are defined as “any dried plant product used primarily for seasoning purposes”. This really broadens the definition of spices, allowing it to include herbs, dehydrated veggies, spice blends and spice seeds.

          Here are a few example of herbs and spices, along with their reported nutritional/health benefits.

          Spice Nutrition
          Cinnamon
          Lowers blood sugar levels, LDL (bad) cholesterol and triglycerides especially in people with type 2 diabetes

          Ginger
          Can stop nausea and may also relieve heartburn

          Cloves
          Have antibacterial, antiviral, antifungal and antiseptic properties; they are known for relieving flatulence and can actually help promote good digestion as well as metabolism

          Chili
          Contains capsaicin which puts the heat in chilies, may lower the risk of skin and colon cancers, shown to suppress appetite and boost metabolism

          Mustard seeds
          Contain phytonutrient compounds that protect against cancers of the gastrointestinal tract; believed to reduce the severity of asthma

          Herb Nutrition
          Basil
          Rich in Vitamin A and K. Assists with combatting bowel inflammation and rheumatoid arthritis

          Oregano
          Assists with inflammation

          Mint
          Helps with digestion and asthma

          Parsley
          Protects against rheumatoid arthritis, antioxidant-rich, fights cancer, high in vitamin C and iron.

          Thyme
          Contains the oil, thymol, especially helpful for chest and respiratory problems, also acts as an antiseptic and disinfectant.

          ProOmega-CoQ10

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            ProOmega-CoQ10 1000mg
            Nordic Naturals
            60 softgels $38.95
            120 softgels $69.95


            -Double-strength EPA+DHA for more omega-3s in fewer soft gels plus 100mg 
ubiquinone-form CoQ10
-Synergistic heart support
-Promotes brain and neurological health
            ProOmega CoQ10 provides the same powerful EPA+DHA formula as our ProOmega, with 
the added heart health benefits of CoQ10. This formula helps supply the heart 
with the ATP it needs, and protects heart tissue from oxidative stress and 
damage.

            Servings Per Container: 30
            Two soft gels daily, with food, or as directed by your health care professional or pharmacist.
            Serving Size: 2 soft gels
            Amount Per Serving: 
Calories …20
Calories from Fat …18
Total Fat …2.0g
Saturated Fat …0.1g
Trans Fat …0g
Coenzyme Q10 …100mg
            Total Omega-3s …1280mg
EPA …650mg
(Eicosapentaenoic Acid)
DHA …450mg
(Docosahexaenoic Acid) 
Other Omega-3s …180mg
            Ingredients: purified deep sea fish oil (from anchovies and sardines), soft gel 
capsule (gelatin, glycerin, purified water, caramel color, natural lemon flavor), coenzyme Q10, beeswax, d-alpha tocopherol, rosemary extract (a natural 
preservative)
            No gluten, milk derivatives, or artificial colors or flavors. Non-GMO.

            The differences between Green, Black, and Oolong Tea

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              Green tea is the least processed and thus provides the most antioxidant polyphenols, notably a catechin called epigallocatechin-3-gallate (EGCG), which is believed to be responsible for most of the health benefits linked to green tea. Green tea is made by briefly steaming the just harvested leaves, rendering them soft and pliable and preventing them from fermenting or changing color. After steaming, the leaves are rolled, then spread out and “fired” (dried with hot air or pan-fried in a wok) until they are crisp. The resulting greenish-yellow tea has a green, slightly astringent flavor close to the taste of the fresh leaf.

              In black tea production, the leaves are first spread on withering racks and air-blown, which removes about one-third of their moisture and renders them soft and pliable. Next, they are rolled to break their cell walls, releasing the juices essential to fermentation. Once again, they are spread out and kept under high humidity to promote fermentation, which turns the leaves a dark coppery color and develops black tea’s authoritative flavor. Finally, the leaves are “fired,” producing a brownish black tea whose immersion in hot water gives a reddish-brown brew with a stronger flavor than green or oolong teas.

              Oolong tea, which is made from leaves that are partially fermented before being fired, falls midway between green and black teas. Oolong is a greenish-brown tea whose flavor, color and aroma are richer than that of green tea, but more delicate than that of black.

              Green tea has always been, and remains today, the most popular type of tea from China where most historians and botanists believe the tea plant originated throughout all of Asia. Why is this so? Perhaps because green tea not only captures the taste, aroma and color of spring, but delivers this delightful bouquet along with the highest concentration of beneficial phytonutrients and the least caffeine of all the teas.