Healthy with Jodi

sweet potato

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/

    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.

      Sweet Potato Quinoa Cranberry Stuffing

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        Sweet Potato Quinoa Cranberry Stuffing

        Gluten Free, Vegan, Vegetarian 

        Happily serves 4

        ALL ORGANIC INGREDIENTS

        1 cup Tricolor sprouted quinoa, rinsed

        2 diced Sweet potatoes

        1/2 red onion

        1 crushed garlic clove (cut and let sit 5 mins)

        1 TBSP Coconut oil

        2 tsp Cumin

        3 TBSP Chopped parsley

        1.5 C Bone broth

        Sea Salt & White Pepper to taste

        Optional: 1/2 C cranberries

        Optional: 1/4 C pecans

        Preheat oven to 375 

        Rinse Quinoa.  Heat 1 1/2 cup bone broth, add quinoa and simmer for about 15 minutes until water is absorbed.  Do not over cook.  Remove from heat and let cool.

        On a baking stone, Add sweet potatoes, onions and garlic. Drizzle with Coconut oil and roast for 15-20 minutes, until soft.

        Combine sweet potatoes and onions with cooked quinoa. Stir in cumin, cranberries, pecans, parsley, salt and pepper.

        More Stuffing Recipes

        Rutabaga Sweet Potato Soup Recipe

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          Rutabaga Sweet Potato Soup

          Vegan, Gluten Free

          Happily Serves 4

          ALL ORGANIC INGREDIENTS

          1 Butternut squash, cut in half

          3 Garlic cloves

          2 cups Rutabaga

          2 cups Sweet potato

          Coconut or avocado spray oil.

          1 tsp. Sea salt

          ½ tsp Pepper

          1 Yellow onion

          ¾ Cup Soaked cashews

          2½ Cups Coconut milk

          2 Cups Vegetable or Bone broth

          ½ tsp Nutmeg

          1 tsp Thyme

          Preheat oven to 400º .

          Wash and cut/dice veggies. Don’t forget to wash the squash before you cut into it, remove the seeds with a spoon.

          Spray the squash with coconut or avocado oil and place cut-side down on a baking sheet or stoneware.

          Cut garlic and let sit 5-10 mins.

          Spray the rutabaga and sweet potato in coconut/avocado oil.

          Add both to baking sheet. Bake for 45 minutes, stir half way through. It will cook Faster the smaller the pieces are.  You can also bake these in the air fryer for a faster meal.

          Sauté onion and garlic until soft and caramelized.

          Remove roasted veggies from oven and blend all the rest of the ingredients in a food processor until smooth. The nuts may remain grainy, but that’s ok.

          You can add water to reach desired consistency.

          Rutabagas Nutrition Facts

          Serving Size: 3.5 ounces (100 grams), raw

          Calories 39

          Calories from fat 2

          Total fat 0 g 0%

          Saturated fat 0 g 0%

          Trans fat

          Cholesterol 0 mg 0%

          Sodium 20 mg 1%

          Total Carbohydrate 9 g 3%

          Dietary Fiber 2 g 7%

          Sugar 6 g

          Protein 1 g

          Vitamin A 0% Vitamin C 31%  Calcium 5% Iron 3%

          Health Benefits of Rutabagas

          All crucifers (brassicas or cole crops) are high in antioxidant and anti-cancer compounds. The anti-cancer properties of these vegetables are so well established that the American Cancer Society recommends that Americans increase their intake of cruciferous vegetables.

          Rutabaga’s most significant nutrient comes from vitamin C. One cup contains 53% of the daily recommended value, providing antioxidants and immune system-supporting functions that help protect the cells from free radical damage. Although rutabagas provide only 5% of the iron needed for healthy blood on a daily basis, vitamin C enhances its absorption, while helping to form both collagen and the thyroid hormone thyroxine, which protect cells against damage, encourage wounds to heal, fight infections, and promote healthy bones, teeth, gums, and blood vessels.

          Beta-carotene-rich rutabagas are also an excellent source of potassium and manganese (for energy), and a good source of fiber, thiamin, vitamin B6 (helps support the nervous system), calcium (for strong bones), magnesium (helps absorb calcium and combat stress), and phosphorus (helps metabolize proteins and sugars).

          Broccoli Sweet Potato Poppy Seed Salad

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            Broccoli Sweet Potato Poppy Seed Salad

            Gluten Free

            Happily Serves 8

            ALL ORGANIC INGREDIENTS

            4 cups fresh quick steamed broccoli, chopped into bite-size pieces

            1 cup sweet potato or yam

            ¼ cup finely chopped red onion

            ¼ cup sunflower seeds or pumpkin seeds

            1 tablespoon lemon juice

            Dressing

            1 cup Coconut kefir or small avocado, smashed

            ¼ cup raw organic honey

            1 tablespoon lemon juice

            2 teaspoons coconut vinegar

            1 tablespoon water

            1 tablespoon poppy seeds

            Combine broccoli, sweet potato, red onion, and sunflower/pumpkin seeds.

            In a small bowl, whisk together all dressing ingredients.

            Pour dressing over the salad and gently combine.

            Salad may be served immediately or refrigerated until serving.

            Jodi’s Sweet Potato Brownies

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              Jodi’s Sweet Potato Brownies

              Grain Free, Paleo, GF, Dairy free
              Happily serves 12

              ALL ORGANIC INGREDIENTS

              2 medium Sweet Potatoes
              14 Medjool Dates
              1 1/2 Cups Quinoa or Almond Flour
              4 TBSP Raw CACAO Powder
              3 TBSP maple Syrup (Grade B) or Coconut netar or coconut palm syrup
              Pinch of sea salt

              Peel Sweet Potatoes. Slice/cut and steam for about 20 mins until soft.
              The smaller the pieces, the faster it will cook.

              Add Sweet Potatoes and Dates to food processor, blend until a creamy smooth texture.
              Mix all other ingredients in a bowl, then add cream mixture. Stir well.
              Place on Parchment paper lined baking dish and bake for 20-30 mins on 350 until the toothpick comes out dry.
              Allow to cool 10 mins for the brownies to gel together, very important step!!

              Tip: If you don’t use raw cacao powder, you cause conventional cocoa powder but you will need to double the quantity.