Healthy with Jodi

Indian Inspired Baked Kale

    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.

    NanoGreens Plus Probiotic

      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.

      Why is Vitamin D So Important? Best Sources of Vitamin D.

        Vitamin D

        Vitamin D is essential to the body.   A few of Best sources of Vitamin D come from shrimp, sardines, cod and eggs. The FDA has set the reference value for nutrition label for vitamin D at 400 IU’s. Therapeutic ranges fall between 400 to 1000 IU’s.

        Vitamin D is a fat soluble vitamin, and actually functions more like a hormone then vitamin. It works with the parathyroid hormone to maintain proper levels of calcium in the blood.

        We need vitamin D to help our bones and teeth. It also helps regulate the growth and activity of cells. Vitamin D also helps prevent excessive inflammatory immune related activity, it builds your immune system and helps protect against disease.

        Vitamin D deficiency results in decreased absorption of calcium and phosphorus. Prolonged deficiency can lead to an impact on your bone mineralization, Thus experiencing bone thinning (osteopenia), bone pain and or soft bones (osteomalacia).

        It is estimated that nearly 75% of Americans are deficient in vitamin D1.  For many people, basking in the sun may not be an answer because of skin conditions and sensitivities. Eating oily fish on a regular basis also may not be an option, much of our seafood is over-fished or contaminated from pollution so it can be difficult to find pure sources. Surprisingly, there are several foods packed with vitamin D that are easy to incorporate into your everyday routine.

        If you think you’re going to get enough vitamin D from the sun you need to have at least 40% of your skin exposed for at least 15 minutes a day.  Otherwise you will need to get your vitamin D from food and or supplementation.

        If you prefer to get your protein vitamins or minerals from a plant-based diet, try mushrooms. 3 ounces portobello mushrooms is 20 cal, 3 g of protein, 1 g dietary fiber, zero cholesterol, 15 mg of sodium, 300 mg of potassium and 4% of your vitamin D for the day.

        Other Great Sources of  Vitamin D:

        Swiss Chard

        Most leafy greens are high in vitamin D, but chard trumps them all.  Add to your omelet or steam with garlic and onions.  Try swiss chart instead of raw Kale in your smoothie and your stomach will thank you for the easier digestion.

        Squash and Pumpkin Seeds

        Go for Raw and sprouted!My favorite variety of pumpkin seeds are pepitas, the shelled pumpkin seed that has been roasted and sometimes tossed with spices and sea salt.

        Beef Liver

        Most people remember (not-so-fondly) being forced to eat liver and onions, but beef liver can actually be delicious. Try it in chili or even mix half beef liver and half bison or beef in your favorite meatball recipe.  Organic is SO Important!

        Mushrooms

        Mushrooms, especially ones grown in sunlight, are very high in vitamin D. Portobello mushrooms are actually considered one of the best vegan sources of vitamin D.3

        Caviar

        It may not be for everyone and it can be quite expensive, but caviar is also high in vitamin D. If you can’t afford a fresh tin of expensive caviar (which typically isn’t sustainable anyways), try fresh fish roe next time you go out for sushi. Many brands carry organic, sustainably roe at affordable prices.

        Almond Milk

        While almonds are very high in vitamin D, many people don’t remember to eat a couple handfuls every day. Try buying almond milk instead of dairy.

        Chicken Liver

        Liver may turn some people off, but they can be so tasty if cooked right. Try it with Black rice, which has sautéed onions, garlic,  peppers, spices and chicken livers.

        Dark Chocolate

        Good news! Dark chocolate that has over 60% cacao content is packed with vitamin D, so the next time you have a sweet craving, indulge in a few small pieces of high-quality dark chocolate, Organic of course! Look for Cacao not Cocoa.

        Asian Chick Pea Kale Salad Recipe

          Asian Chick Pea Kale Salad

          Vegan, Gluten Free

          Happily Serves 4

          VEGETABLES

          1 large bundle finely chopped kale  (steamed and drained)

          1 cup finely grated carrots (steamed)

          2 cups finely shredded red cabbage (Steamed)

          DRESSING

          1/4 cup cashew butter (or sub sunflower butter)

          1/4 cup + 1 Tbsp Korean BBQ sauce (Skyvalley brand)

          1/4 cup sesame oil

          3 Tbsp maple syrup

          Sea salt or 1 Tbsp tamari or coco amigos

          CHICKPEAS

          1 Cup soaked and dried chickpeas (or sub Mung beans)

          2 Tbsp sesame oil or avocado oil

          2 tsp maple syrup

          1 garlic clove

          optional: red pepper flakes or chili powder

          Preheat oven to 425

          When preparing chickpeas, make sure they are dry – this will help them crisp up.

          In a medium mixing bowl add sesame oil, maple syrup and Korean BBQ sauce and whisk.  Add chickpeas and toss to coat. Arrange on a baking stone/sheet and bake for 20-25 minutes, tossing halfway to ensure even baking. They’re done when crisp and deep golden brown.

          To prepare dressing, add all ingredients and whisk to combine. Taste and adjust flavors as needed, adding more maple syrup for sweetness, Korean BBQ sauce for heat, cashew butter for creaminess, or salt or tamari for saltiness.

          Add kale (steamed), carrots and cabbage to a large mixing/serving bowl and toss to combine. Then add dressing, toss to coat.

          To serve, divide salad between serving plates and top with crunchy chickpeas.  Keep leftover chickpeas separate from salad in a well-sealed container at room temperature for 2 days

          10 Reasons to Eat Clean

            eat clean

            1. You’ll become more mindful.
            Which one takes longer and really makes you slow down? Eating clean also means eating with purpose and savoring food. That means a better relationship with everything from radishes and radicchio to red velvet cupcakes (which you’ll no longer crave).

            2. You’ll save money.
            Kiss sick days and medical bills goodbye when you get nutrients from eating clean, real food. Plus, shopping locally and in season makes sense– and cents. Planning clean meals for the week is cost-effective if you make a list and stick to it, as there’s no chance of overspending at the store.

            3. You’ll live longer.
            Study after study has shown that consuming these foods can lengthen your life-span. And in a study published in the American Journal of Epidemiology, European researchers have found that increasing your produce intake to more than 569 grams per day reduces your risk of mortality by 10 %.

            4. You’ll have better relationships.
            Preparing clean meals takes time, just the kind of time that allows for easy, relaxed conversations with your kids, spouse and other family members and friends. If they’re too busy with screen time to share stove-top time, point them to the Johns Hopkins Bloomberg School of Public Health 2014 study, published in Public Health Nutrition, showing good health comes from home cooking.

            5. You’ll be smarter.
            Eating a healthy diet rich in fruits, vegetables, fish and nuts keep our minds sharper and our memories stronger by a whopping 24 %, proved a study published in spring 2015 in Neurology. Our brains also function better with nutrients such as omega-3 fatty acids, as shown in Nature Reviews Neuroscience, while they slow and sputter down when we fill them with sugar (including alcohol), fast food and the wrong kinds of fats. If that’s all too much too think about, remember one point from the Nature Reviews Neuroscience report: A balanced diet means better brain health.

            See also 9 Amazing Brain Boosters to Add to Your Diet.

            6. You’ll have more energy.
            Adam and Eve were onto something when they bit into that apple: Fruit is just one of many clean foods that provide an instant dose of energy. High-fiber fruits like apples take longer to digest and can instantly stave off that afternoon slump while providing critical vitamins for the evening ahead. Other pick-me-ups include quinoa, almonds, eggs, kale, citrus fruit and a good-old-fashioned glass of water.

            7. You’ll be better in bed.
            Mamma mia! Women with metabolic function in Italy and other regions of the Mediterranean enjoy a healthier sex life than those in the US, thanks to the components of their diet– yep, vegetables, fruits, nuts, whole grains and olive oil. That’s what researchers found in a comprehensive study published in the International Journal of Impotence Research.

            8. You’ll help the planet survive.
            There’s an oft-quoted statistic that food travels approximately 1,500 miles from farmer to consumer in the United States. By eating seasonal and local foods, as recommended by Clean Eating, you can help reduce your carbon footprint. As the American Journal of Clinical Nutrition reported in 2003, “The major threat to future survival and to US natural resources is rapid population growth”and “the lacto-ovo vegetarian diet is more sustainable than the average American meat-based diet.

            9. You’ll be stronger.
            The lean protein that comprises part of the clean-eating philosophy builds lean muscle mass and boosts metabolism, found a study presented at The Obesity Society’s annual meeting in 2014. Some mighty choices for your muscles (in addition to animal-based products like chicken, fish and lean beef) include quinoa, chickpeas, nuts, spinach and seeds.

            10. You’ll be happier.
            Food and mood go hand in hand. And the better the food, the better your mood. If you need to brighten your day, go for berries, bananas, coffee, lean proteins, chocolate, omega-3 and turmeric fatty acids, all proven to boost your mental state.

            Healthy with Jodi