Showing posts with label potassium. Show all posts

Staying Hydrated When it's HOT





Copyright, 2016, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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The Dreadful Cottage Cheese Thighs-Cellulite


Almost everyone has it- you sit down, cross your legs, and it's as clear as day... those dimply thighs!! UGH!  Women struggle with cellulite the most, usually on their butt and thighs. What are the causes and how can you get rid of it once and for all?

 4 Causes of Cellulite: 

 1. Increased Fluid Retention
2. Decrease in Circulation
3. Increased Body Fat
4. Weak Cellular Structure (Tissues)
Here are a few suggestions that can help!
Fluid Retention: You can reduce fluid retention and bloating by getting  rid of the salt and sugar in your diet and increasing your potassium intake.  Processed foods are very high in sodium. (anything that is pre-packaged or prepared or that comes from a box or a can and fast food) A few foods rich in potassium: coconut water, parsley, avocados sweet potatoes bananas, and organic yogurt.
Circulation: Exercise is one of the best ways to increase circulation. It gets your heart pumping and the blood circulating throughout your body! Cayenne Pepper is spice you can add to your meals which also speeds up your metabolism! 
Body Fat: Avoid sugar, limit or eliminate grains (even grains turn into sugar in your body within 4 seconds!) This spikes your blood rate and your body stores it as fat.
BURST Training  (Interval)- spikes your heart rate and boost metabolism; body burns fat for up to 48 hours after! Contact me if you would like more details! 


 Pilates, Barre Classes- great for strength and building lean muscle. 



Cellular Structure: Get more Amino Acids (from protein sources) and Essential Fatty Acids (EFA's): fish oil, coconut oil, wild caught fatty fish, raw nuts, seeds, and GLA (found in hemp seeds, borage oil, chia and flax seeds!) 
Other Things that are Very Beneficial: Ion Detox Foot Bath and Herbal Detox Body Wraps (2 services I offer) and dry skin brushing.





Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.optimumwellnessmn.com
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Quench Your Thirst?

Fall sports are in full swing again! I have been seeing athletes consuming Gatorade and Powerade thinking it will rehydrate them! Think again! They are loaded with sugar, artificial colors, chemicals, not to mention, they contain minimal electrolytes!!
Here is an ingredient label on Gatorade-



Let me break it down for you. 

Sucrose Syrup, Glucose Fructose Syrup- Here is how it is made. (highly processed) Sugar is combined with water and heat. Equal amounts of sucrose and water, along with a pinch of cream of tartar, are boiled until the sucrose is dissolved. The cream of tartar is an acetic acid which acts as a catalyst in the division of sucrose into glucose and fructose. The resulting syrup contains 50 percent fructose and 50 percent glucose. Sucrose syrup is an invert syrup because it is broken down into its simple components. Sucrose is sweeter than glucose and less sweet than fructose. When sucrose is turned into an invert syrup, the end product is sweeter than the sucrose before cooking. Beets are one of the top GMO foods and sugar is made from beets and sugarcane.

Did you know 4 grams of sugar listed on a food label is equivalent to 1 teaspoon of sugar? One gatorade contains 14 grams per serving and there are 4 servings per bottle! That is a whopping 56 grams of sugar, so 14 teaspoons of sugar!!  Sugar is more addictive than cocaine, feeds cancer cells, contributes to diabetes, and creates an acidic body where disease can develop.

Artificial Colors (Red 40, Blue 1, Yellow 5 and so on)-These are made from chemicals derived from PETROLEUM, which is also used to make gasoline, diesel fuel, asphalt, and tar! Artificial dyes have been linked to brain cancer, nerve-cell deterioration, and hyperactivity, just to name a few.Where it’s banned: Norway, Finland, Austria, France, and the United Kingdom.

Monopotassium Phosphate- A soluble salt which is used as a fertilizer, a food additive and a fungicide. It is a source of phosphorus and potassium and a buffering agent. When used in fertilizer mixtures with urea and ammonium phosphates, it minimizes escape of ammonia by keeping the pH at a relatively low level. It is also used as an additive in cigarettes.

Brominated Vegetable Oil- used to keep carpets from catching on fire! (this has recently been removed from Gatorade thank gosh!!)


One of my clients told me her doctor has been recommending these sports drink for dehydration. Please be aware of what you are putting in your body!


Better option: COCONUT WATER!! 

Contains natural electrolytes, high in potassium, and refreshing!


And here are a few foods that are high in potassium that would be beneficial to consume:

Dulse, kelp, sunflower seeds, almonds, spinach, garlic, yams, peanuts, broccoli, Brazil nuts, raisins, kale, cooked beans.


Copyright, 2013, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.optimumwellnessmn.com
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Granola!!!

Decided to make some of my own granola today!! Just threw some ingredients together like usual without an actual recipe!! hahaha



Ingredients:


Organic Rolled Oats

Organic Blackstrap Molasses

Bee-Free Honee

Sea salt

Organic Almonds

Organic Walnuts



I combined all this together and put in oven for about 20-30 minutes when I was roasting my beets then let it cool on some parchment paper and a cooling rack. Notice I did not use oil in mine like the store-bought varietes contain.



Oats-full of fiber, stablize blood sugar levels, lower cholesterol, manganese, selenium, Magnesium, B vitamins.


Almonds-calcium, magnesium, Vitamin E, protein, folic acid, phosphorus, fiber


Walnuts-fiber, protein, antioxidants, B Vitamins, Omega 3s, magnesium


Blackstrap Molasses-Rich in iron, potassium, copper, manganese, magnesium



Suggestions of other ingredients you could use:

flaxseeds, agave nectar, any type of seeds or dried fruit, nut butters, cinnamon, ginger, nutmeg, vanilla, coconut, regular honey, raisins, maple syrup, wheat germ, lemon juice, and etc!







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Bananarama

I've been pretty obsessed with bananas lately. And no, not in that way! haha Get your minds out of the gutter people!! Geez!!! My doctor recently told me I needed to increase my potassium levels so the first food I thought of were bananas! There are many other foods that beat the pants out of them potassium-wise though! Foods such as: Dulse, kelp, sunflower seeds, almonds, spinach, garlic, yams, peanuts, broccoli, Brazil nuts, raisins, kale, cooked beans, and the list goes on...


Bananas are convenient, relatively low in calories (about 100 per banana), and the fiber is the big selling point. Even though other foods may contain just as much potassium, that doesn't mean the 422 mg of potassium per medium banana should be overlooked. Potassium helps maintain cell integrity, fluid and electrolyte balance, a steady heartbeat, reduces blood pressure, helps with elimination of carbon dioxide from the lungs, and normal nerve and muscle function.




A drop in potassium levels can make you weak and tired, and low potassium is often connected to muscle cramps. Many health professionals believe that potassium might both prevent and correct hypertension.




One benefit of bananas most people do not know about it the fact that they contain fructoogliosacharides (FOS). What are these? Well, they are basically food for the good bacteria in your gut. The good bacteria in your gut need food to live and flourish and the food they like best is FOS. Bananas and rice have long been a folk remedy for digestive upset, especially diarrhea.




How do you like to eat your bananas? I like mine with a little organic chunky peanut butter!!! YUM! :)
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