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/

    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

      Homemade Magnesium Body Butter

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        Want to make your own muscle relaxing lotion? Such a simple recipe and easy to make! If you do not wish to take the short time to make it, you can see my dear friend, Colleen Sinclair, owner of the Siphon Draw Apothecary.  She makes wonderfully combined skin care products from all natural organic food sources.  Also as a Holistic Nutritionist, she understands the biochemistry of the body and that’s it’s not just what we put in our body, it’s what’s absorbed on and in our bodies and skin. Www.siphondraw.com for more information.

        This recipe contains avocado oil, which has naturally occurring magnesium and potassium that help hydrate the skin. Avocados are one of the most mineral-rich superfoods in the world. In addition, magnesium oil is added — it’s transdermal so can pass through the skin into the body.

        Also, to naturally calm the body, this recipe contains lavender essential oil, which can relax muscles and reduce the effects of stress.

        Apply this CALM magnesium body butter recipe today to naturally increase minerals and healing compounds in your body!

        Dr. Axe explains it very simply:

        Check out this video on YouTube:


        Homemade CALM Body Butter Lotion
        Total Time: 45 mins to an hour

        Serves: 30-90
        ALL ORGANIC INGREDIENTS:

        1/4 cup Avocado oil
        1/4 cup Magnesium oil
        1/2 cup Cocoa Butter
        30 drops Lavender Essential Oil
        Large Glass Jar or Small glass Jar
        DIRECTIONS:

        In saucepan with water over low heat, place a jar containing the cocoa butter.
        Once melted, pour into bowl and let cool in fridge for 30 minutes.
        Using a standard mixer blend and whip it.
        Once whipped add in magnesium oil, avocado oil and essential oils and mix.
        Transfer to glass jar or plastic container and keep in refrigerator for 90 days.

        Allergy Testing Explained

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          Allergy testing At a Glance

          I’m all about questions and explaining why. When we understand “Why” we do things, programs or guidelines become easier to follow and results tend to be easier to maintain when education is behind our actions.  Let me help you stop the guess work and customize your eating and supplement plan so you can be the best version of yourself you can be!!!

          Formal name:
          Allergen-specific IgE Antibody Test
          Why Get Tested?
          To help diagnose allergies; sometimes to monitor the effectiveness of immunotherapy (desensitization) treatment
          When to Get Tested?
          When you have symptoms such as hives, dermatitis, nasal congestion, red itchy eyes, asthma, or abdominal pain that your health care provider suspects may be caused by an allergy
          A Sample is Required
          A blood sample drawn from a vein in your arm or finger prick at home test.

          No Test Preparation Needed

          What is being tested?
          Immunoglobulin E (IgE) is a class of antibody (immune protein) associated with allergic reactions. It is normally found in very small amounts in the blood. This test measures the amount of allergen-specific IgE in the blood in order to detect an allergy to a particular substance.
          IgE is an antibody that functions as part of the body’s immune system, its defense against “intruders.” When someone with a predisposition to allergies is exposed to a potential allergen such as food, grass, or animal dander for the first time, that person becomes sensitized. The person’s body perceives the potential allergen as a foreign substance and produces a specific IgE antibody that binds to specialized mast cells in the skin, respiratory system, and gastrointestinal tract, and to basophils (a type of white blood cell) in the bloodstream. With the next exposure, these attached IgE antibodies recognize the allergen and cause the mast and basophil cells to release histamine and other chemicals, resulting in an allergic reaction that begins at the exposure site.
          Each allergen-specific IgE antibody test performed is separate and very specific: honeybee versus bumblebee, egg white versus egg yolk, giant ragweed versus western ragweed. Groupings of these tests, such as food panels or regional weed, grass, and mold panels, can be done. Alternatively, the health practitioner may pick and choose selectively from a long list of individual allergens suspected of causing a person’s allergies.

          When is it ordered?
          One or more allergen-specific IgE antibody tests are usually ordered when a person has signs or symptoms that suggest an allergy to one or more substances. Signs and symptoms MAY include:

          **Fatigue is number one symptom!**
          * Hives
          * Dermatitis
          * Eczema
          * Red itchy eyes
          * Coughing, nasal congestion, sneezing
          * Itching and tingling in the mouth
          * Asthma
          * Abdominal pain or vomiting and diarrhea
          * Bloating, excessive gas
          * Skin breakouts
          * Sluggish
          * Stomachache, discomfort within 30 mins of eating
          * Trouble concentrating, brain fog

          A test may also be ordered occasionally to help evaluate the effectiveness of immunotherapy or to determine whether a child has outgrown an allergy.

          Sources:
          American Academy of Allergy, Asthma, and Immunology
          Asthma and Allergy Foundation of America: What are allergies?
          American College of Allergy, Asthma,
          American Academy of Family Physicians: Food Allergies
          Food Allergy & Anaphylaxis Network (FAAN)
          Nemours Foundation: All About Allergies
          American Academy of Allergy Asthma and Immunology: What is Allergy Testing
          American Academy of Allergy Asthma and Immunology: Tips to Remember: Allergy Testing
          National Institute of Allergy and Infectious Diseases

          Aminolase: Protein Nutrition

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            PROTEIN NUTRITION
            Aminolase. Arthur Andrew Medical
            30 capsules $24.99
            90 capsules $69.99

            Worth every penny for anyone “training” and not just “working out!”

            Ideal for body builders, runners, fitness enthusiasts, or anyone with an active lifestyle, Aminolase represents a breakthrough in protein nutrition for those using protein supplements or meal replacements to help build or maintain healthy muscle mass and accelerate muscle recovery. Aminolase should be taken with protein rich foods and all protein supplements including the following: whey, milk, casein, soy, pea, rice and hemp. Protein supplements are one of the richest sources of all nine essential amino acids that the body is unable to produce on its own; however all protein must first be processed into a usable form, which includes essential amino acids and beneficial peptides (i.e., Di and Tri-peptides). To be effective, protein must be broken down into a smaller particle size within approximately 90 minutes of consumption. This transit time represents the time from which protein passes from the stomach through the small intestine where digestion/absorption primarily occurs; from there it will be assembled into muscle building protein (a bio-usable form). Undigested protein will simply be excreted from the body, resulting in increased kidney stress and wasted amino acids, essentially pouring your expensive protein supplement down the toilet.*

            Servings Per Container: 30
            Consume 1 capsule of Aminolase™ per 25 grams of protein. Aminolase capsules may also be opened and added directly to your favorite protein supplement, or taken with any protein rich meal.

            Serving Size: 1 capsule
            Amount Per Serving:
Aminolase TPA™ … 250mg
Acid Stable Protease Blend
            Other Ingredients: Cellulose (vegetarian capsules)
            Aminolase is free of dairy, gluten, and soy allergens. Contains no artificial colors or preservatives.

            Fish List – Which Fish to Eat and not to Eat

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              Environmental Working Group’s

              FISH LIST

              * Shrimp fishing and farming practices have raised

              serious environmental concerns.

              ** Farmed catfish have low mercury levels but may

              contain PCBs in amounts of concern for pregnant women.

              AVOID IF PREGNANT:

              Shark

              Swordfish

              King mackerel

              Tilefish

              Tuna Steaks

              Canned tuna

              Sea bass

              Gulf Coast oysters

              Marlin

              Halibut

              Pike

              Walleye

              White croaker

              Largemouth bass

              EAT NO MORE THAN

              ONE SERVING PER MONTH:

              Mahi mahi

              Blue mussel

              Eastern oyster

              Cod

              Pollock

              Great Lakes salmon

              Gulf Coast blue crab

              Channel catfish (wild)**

              Lake whitefish

              Porgy

              Orange Roughy

              Snapper

              Lake trout

              Bluefish

              Gontino

              Rockfish

               Government studies show that one of every six

              pregnant women in the U.S. will give birth to a baby

              whose blood is contaminated with mercury at levels

              above the federal safety standard. Emitted from

              coal-fired power plants and other sources, the pollutant

              builds up in some types of seafood. Nutrients in fish

              can be vital for a baby’s brain development, but too

              much mercury can cause lasting brain damage.

              To supplement FDA’s consumer advisories, which don’t

              adequately protect the public, EWG evaluated mercury

              tests from seven government programs and published

              this list to help women choose safer seafood during

              pregnancy. This is, in fact, an important guide for everyone,

              as mercury poses a risk to the immune system and

              heart, even at low levels. For more information, see our

              webpage on mercury in seafood at:

              http://www.ewg.org/mercury/

              More Info about Fish that you should eat

              Fish List – Mercury is Not Your Friend!

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                Environmental Working Group’s

                FISH LIST

                * Shrimp fishing and farming practices have raised

                serious environmental concerns.

                ** Farmed catfish have low mercury levels but may

                contain PCBs in amounts of concern for pregnant women.

                AVOID IF PREGNANT:

                Sharkfish

                Swordfish

                King mackerel

                Tilefish

                Tuna Steaks

                Canned tuna

                Sea bass

                Gulf Coast oysters

                Marlin

                Halibut

                Pike

                Walleye

                White croaker

                Largemouth bass

                EAT NO MORE THAN

                ONE SERVING PER MONTH:

                Mahi mahi

                Blue mussel

                Eastern oyster

                Cod

                Pollock

                Great Lakes salmon

                Gulf Coast blue crab

                Channel catfish (wild)**

                Lake whitefish

                Porgy

                Orange Roughy

                Snapper

                Lake trout

                Bluefish

                Gontino

                Rockfish

                Government studies show that one of every six

                pregnant women in the U.S. will give birth to a baby

                whose blood is contaminated with mercury at levels

                above the federal safety standard. Emitted from

                coal-fired power plants and other sources, the pollutant

                builds up in some types of seafood. Nutrients in fish

                can be vital for a baby’s brain development, but too

                much mercury can cause lasting brain damage.

                To supplement FDA’s consumer advisories, which don’t

                adequately protect the public, EWG evaluated mercury

                tests from seven government programs and published

                this list to help women choose safer seafood during

                pregnancy. This is, in fact, an important guide for everyone,

                as mercury poses a risk to the immune system and

                heart, even at low levels. For more information, see our

                webpage on mercury in seafood at:

                http://www.ewg.org/mercury/

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

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                  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.