What Does Eating Healthy Mean? 16 Healthy Eating Principles You Must Know!

What does Eating Healthy Mean?

1- Mitochondrial Energy Production:

Mitochondria definition: and organelle found in large number in most cells, in which the biochemical process of energy production occurs. It has an inner and outer layer.

2-Organic sourced foods: look up EWG.org

The environmental working group is a nonprofit, nonpartisan organization dedicated to protecting human health and the environment.  Learn what organic means

U.S. Environmental Protection Agency (EPA) is a great resource

3- Delayed food allergens: and allergy is an adverse reaction due to immunologic mechanism. A delayed onset food allergy is an auto immune disease that causes your immune system to overact when you ingest certain foods. The immune cells mistakenly attack food particles and treat them as foreign invaders and produce anti-bodies to try to fight what they perceive as toxins. Known allergies we can the immune and digestive systems, draining the body of energy.

Energetic Health Institute…an innovative 501(c)3 California Non-Profit & Gold Rated by GuideStar.org for transparency. School approved by the National Association of Nutrition Professionals (NANP)

I’m a Certified Holistic Nutritionist who can order you the right lab work to complete and over see this process.

https://www.energetichealthinstitute.org

4- 60% Alkalizing   pH scale  0-14   Acid vs. Alkaline

Certain foods can effect of the acidity and pH of bodily fluids, including the urine or blood, and therefore can be used to treat and prevent disease

5- Green Food

Chlorophyll turns into new blood. Green promotes health and energy.

6- ORAC Value of Food

Oxygen radical absorbance capacity Is the unit of measurements of antioxidants found in food. (calories are a unit of energy)

http://superfoodly.com/orac-values/

7-Refined Sugar

A healthy adult has approx 5 liters of blood circulating at any given moment and needs 1 teaspoon of sugar available during a fasting state. That’s all the body needs to function.

12-ounces of soda or energy drinks typically contain approx 10 tsp of sugar. That raises the blood sugar 10x above what the body needs to function and typically within a matter of minutes.

 

1 Teaspoon of Sugar = Approx 4 Grams of Sugar

Take the total grams of refined sugar & divide by 4 to learn how many teaspoons of sugar you are consuming per serving.

8-Naturally sweet:

Think Real food

9- Fiber: 8-12 grams  per meal.  Average 25-30 grams a day.

Adds bulk to you diet and aids in digestion.

Insoluble fiber: found in wheat, bran, vegetables, and whole grains. It helps speed passage of food through the stomach and intestines.

Soluble Fiber: attacks water and turns into gel, slowing digestion.  Found in foods like oat bran, barley, nuts, seeds, beans, lentils, peas, and some other veggies and fruits.  Can help lower cholesterol.

10-Raw foods

Raw foods contain enzymes.  Enzymes help break down food and aid in digestion.

Proteases: breaks down Protein

Lipase: breaks down fat

Amylase: breaks downs carbs

11- Healthy Preparation Methods

12-Environmentally Safe Meats and Fish

EWG.org

13-Environmentally safe Cookware

NO TEFLON!

14-Friends and Family MOODS

15- Beverage 8oz or less

16- Burn off what you consume!

Exercise/movement

Why Should I Eat Organic? Reasons Why You Should Eat Organic…

Importance of Organic Foods

Organic Foods – Nutrient Density

Simply stated, nutrient density means how many nutrients you get from a food, given the number of calories it contains. Nutrient density is a simple way to connect nutrients with calories.

– World’s Healthiest Foods

What’s In Organic Foods?

Higher Nutrient Content

More Vitamins & Minerals per Calorie

More Essential Fatty Acids & Amino Acids per Calorie

More Antioxidants per Calorie

What’s Not in Organic Foods?

*Acetylcholine Esterase Inhibitors

Acetylcholine

Acetylcholine is the body’s most predominant neurotransmitter.

Essential for Memory Recall & Quick Thinking

Nutrient Density: Organic Legumes, Vegetables, Fruits

Acetylcholine Esterase

Acetylcholine Esterase is the enzyme that clears the neurosynaptic junction allowing for the next impulse to come.

This is an especially important cycle for inhaling/exhaling during respiration and the contractions and relaxations of the heart muscle.

◦Thus Pesticides have an adverse effect upon the Lungs & Heart.

List of Banned Chemicals

http://scorecard.goodguide.com/chemical-groups/one-list.tcl?short_list_name=brpest

Consequently, “The nutritive value of crops and their ability to handle pests and diseases is diminished.” The bottom line, Kittredge says, is, “across the board, our foodstuffs are less nutritious than they were. It’s well documented. Between 1940 and 2009, in a basic salad, USDA records show a 55-70 percent decrease in mineral levels.” – Remineralize the Earth

We identified 191 matched pairs with valid comparisons of antioxidant, vitamin and mineral levels. Of these, 119 organic samples within the matched pairs had higher nutrient levels, or 62% of the total matched pairs.

◦State of Science Review: Nutritional Superiority of Organic Foods – Charles Benbrook, Xin Zhao, Jaime Yáñez, Neal Davies and Preston Andrews- www.orgain-center.org 53 pages

Rutabaga Sweet Potato Soup Recipe

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, peeled and diced

2 cups sweet potato, peeled and diced

Coconut Oil

1 tsp. Sea salt

½ tsp pepper

1 Yellow onion, chopped

¾ Cup soaked cashews

2½ Cups Coconut milk

2 Cups vegetable or chicken broth

½ tsp nutmeg

1 tsp thyme

Directions

Preheat oven to 400º .

Rub the squash with oil and place cut-side down on a baking sheet.

Cut garlic and let sit 5-10 mins.

Coat the rutabaga and sweet potato in oil and sprinkle with salt and pepper.

Add both to baking sheet. Bake for 50-60 minutes, rotate half way through.

Sauté onion and garlic until soft and caramelized.

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

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

Cooking Class With a Holistic Nutritionist-Jodi Lynn DePriest

chop

Cooking With Jodi – 6/12/2016

This week Jodi featured vegetables of all shapes sizes and colors.  Spaghetti Squash, Cabbage, Green and Red Bell Peppers, Tarragon, Garlic, Black Beans, and more.  These classes are a great way to learn new ways to cook healthy and still make very tasty dishes.  In class today, Jodi made:

potato salad

                    Herb Potato Salad

cabbage salad

       Spaghetti Squash Chow Mein

 

 

      Black Bean Lentil/Quinoa Salad with Cumin-Lime Dressing

quinoa salad

 

 

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

The Most Powerful Natural Antioxidants

Are you tired of getting sick?  Antioxidants could be the answer…antioxidants

 

Antioxidants have been around since the beginning of time. We often hear about them on commercials, or talk shows. Most people don’t realize that the food that we eat or don’t eat will make the difference in our overall health. The benefits of antioxidants can be found in plant based diets, fruits and vegetables, nuts, and antioxidant vitamins.  Many antioxidant rich foods are called super foods.  This article is a great way to understand what foods will arm your body with the defenses that it needs to fight off sickness and infection. We will dive into the health benefits of the top 10 antioxidant rich foods. You should definitely add these to your diet.

 

Keywords: Description:
antioxidants  A substance that reduces damage due to oxygen, such as that caused by free radicals. Well-known antioxidants include enzymes and other substances, such as vitamin C, vitamin E, and beta carotene, which are capable of counteracting the damaging effects of oxidation. Antioxidants are also commonly added to food products such as vegetable oils and prepared foods to prevent or delay their deterioration from the action of air. Antioxidants may possibly reduce the risks of cancer. Antioxidants clearly slow the progression of age-related macular degeneration.
oxidative stress  reflects an imbalance between the systemic manifestation of reactive oxygen species and a biological system’s ability to readily detoxify the reactive intermediates or to repair the resulting damage. Disturbances in the normal redox state of cells can cause toxic effects through the production of peroxides and free radicals that damage all components of the cell, including proteins, lipids, and DNA.
free radical formation  Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. To prevent free radical damage the body has a defense system of antioxidants.
oxygen radical absorbance capacity ORAC stands for Oxygen Radical Absorbance Capacity. It’s a lab test that attempts to quantify the “total antioxidant capacity” (TAC) of a food by placing a sample of the food in a test tube, along with certain molecules that generate free radical activity and certain other molecules that are vulnerable to oxidation . After a while, they measure how well the sample protected the vulnerable molecules from oxidation by the free radicals. The less free radical damage there is, the higher the antioxidant capacity of the test substance. There are actually a handful of different tests designed to measure total antioxidant capacity in this way, but the ORAC is probably the best known and most popular

 

inflammation Inflammation and Antioxidants,

 

 

Apple Cider Vinegar

apple cider vinegar

  • lowers cholesterol
  • boost energy
  • reduces cramping and lactic acid
  • helps bad breath
  • controls blood sugar
  • supports heart health
  • whitens teeth

garlic with parsley leaves

Garlic

  • boost immune system function/fights infection
  • aids in cancer prevention
  • fights inflammation
  • promotes total body detoxification

Ginger

  • acts as an antidote for nauseaginger root
  • reduces inflammation – arthritis – headaches
  • stimulates circulation
  • inhibits rhinovirus – a cause of the common cold
  • fights salmonella
  • reduces gas and intestinal pain

horseradish

Horseradish Root

  • fights cancer
  • detoxifies the liver
  • relieves sinus pressure
  • treats urinary tract infections
  • reduces bloating
  • aids in muscle soreness

Oniononion

  • decrease risk of obesity, diabetes, and heart disease
  • promotes healthy hair and complexion
  • great source of vitamin C
  • reduce risk of colorectal and other intestinal cancers
  • improve mood and help with depression

habanero peppers

Habanero Peppers

  • reduce risk of diabetes and obesity
  • great cancer fighter
  • reduces cholesterol and heart disease
  • lowers inflammation

Oregano Oiloregano oil

  • treats foot or nail fungus
  • kills parasites or infection
  • minimizes sinus infection and cold symptoms
  • great for cleaning when mixed with lemon and vinegar

tumeric

Tumeric

  • helps with chronic inflammation
  • reduces symptoms of Rheumatoid arthritis
  • improves mood and aids in depression
  • lowers blood glucose levels
  • inhibits cancer cell growth
  • has anti-aging properties

Echinacea (herb)echinacea

  • reduces acid reflux
  • decreases migrane symptoms
  • aid in genital herpes outbreaks
  • helps cure strep throat
  • reduces urinary tract infections
  • cures yeast infections

raw honey

Raw Honey

  • cancer fighting properties
  • aids in nausea and upset stomach
  • natural cough suppressant
  • assists in blood sugar regulation
  • heals ulcers
  • good cholesterol regulator

 

It is not hard to see the benefits of these powerful antioxidants.  If you work them into your diet your will surely see and feel the difference.  In addition to these awesome foods, a green drink will work wonders for your overall health and well being.  If you enjoyed this article, then I assume that you like to know what is in your food and why it is good for you.  This book is the best book I have ever found for understanding the ‘whys’ about food.  If you have any questions about fitness or nutrition, email Jodi at jodi@healthywithjodi.com .