JBI Wellness

Don't Worry, Be Healthy


Why drink water?

Do you have a headache?  Are you feeling fatigue?  Bloated?   

  • Water dissolves toxins and helps the body to flush them away
  • Water physically and chemically brakes down the food we eat, speeding up the metabolism (GREAT FOR WEIGHT LOSS)
  • Water transports all of our nutrients to different parts of the body
  • Water in the blood transports the oxygen we breathe to all organs

How much water should I be drinking in a day?

An adequate intake for men is roughly 3 liters (about 13 cups) and for women roughly 2.2 liters (about 9 cups) — 8 cups is the bare minimum 


Harmful Effects that Result from Dehydration:

  • Fatigue
  • Migraine
  • Constipation
  • Muscle cramps
  • Irregular blood pressure
  • Kidney problems
  • Dry skin
  • 20% dehydrated – Risk of death

Symptoms of Dehydration

Some symptoms telling you, you need more water:

  • Dry Skin: Skin is the largest body organ and requires its share of water.
  • Thirst: Thirst is the most obvious sign that you’re already dehydrated. It is always a good practice to drink more water when you are not thirsty, don’t wait until you’re thirsty.
  • Hunger: Most people mistake hunger for the indication to eat more, whereas in actual fact, they may be dehydrated. So before you have your meal, grab a glass of water.
  • Fatigue: Water gives you a boost in energy.
  • Dark Urine – Dark Yellow or Orange in Color: Urine is generally pale yellow to clear when you have sufficient water intake. Dark color or strong smell indicates that you need to drink more water.



  • Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated
  • Lose weight: Drinking water helps you lose weight because it reduces hunger, makes you feel full, and boosts your metabolism.  Plus, water has zero calories.  When you think you are hungry, your body may in fact be telling you that you are thirsty!
  • Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
  • Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
  • Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
  • Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
  • Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
  • Less Likely to Get Sick:  Drinking plenty of water helps fight against the flu and other ailments like kidney stones and heart attack. Water with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc.
  • Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
  • Good Mood: Your body feels very good; you feel good!
  • Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.







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Going Organic … it’s worth it

According to a recent report from the Organic Trade Association, more than 75 percent of Americans choose organic foods, at least occasionally, and 30 percent have recently begun purchasing organic products.

Here’s the truth about the terminology, and the nutritional and health benefits of reaching for organic options more frequently.

Fact: Organic Foods May Be Better for Your Physique

Organic foods contain more antioxidants, which are not only disease-protective, but recent studies show that people who consume more antioxidants have lower body mass indices, smaller waist circumferences, and lower body-fat percentages than those with lower intakes.  *Pesticides have been linked to obesity in children.

Fact: Organic Foods Provide More Nutrients

Organic foods contain more minerals and antioxidants which are “good” fats and far few nitrates, which have been linked to health problems such as diabetes and Alzheimer’s – organic meats are leaner and contain more healthy omega-3 fatty acids.

Fact: Organic Food Tastes Better

43% of organic food buyers cite better taste as a major reason for purchasing organic fruits and vegetables.  The term “organoleptic” refers to the sensory properties of a particular food—its taste, appearance, color, aroma, size, firmness, mouth feel and even sound (i.e-“snap” of a string bean or “crack” of biting in to a crisp apple)

Fact: Organic Benefits Go Beyond Nutrition

By law, organically produced foods cannot be given antibiotics.  That is key, because these substances contaminate ground and water systems, triggering an unhealthy domino effect that can impact you if you become ill or injured.  The Food and Drug Administration now says that more than 70 percent of bacteria that cause infections in hospitals are resistant to at least one of the drugs most commonly used to treat infections.

Fact: Organic Farmers Build Healthy Soil

Soil is the foundation of the food chain. The primary focus of organic farming is to use practices that build healthy soils.  Organic agricultural respects the balance demanded of a healthy ecosystem: wildlife is encouraged by including forage crops in rotation and by retaining fence rows, wetlands, and other natural areas.

Fact: Organic Producers are Leaders in Innovative Research

Organic farmers have led the way, largely at their own expense, with innovative on-farm research aimed at reducing pesticide use and minimizing agriculture’s impact on the environment.

Fact: Organic farming helps keep rural communities healthy

USDA reported that in 1997, half of U.S. farm production came from only 2% of farms. Organic agriculture can be a lifeline for small farms because it offers an alternative market where sellers can command fair prices for crops.

More Health Benefits of Organic Foods:

• More Nutrients: Studies show that organic foods may have increased levels of nutrients like antioxidants than conventionally grown foods

• Fertility Health: Pesticides found in conventionally grown foods have been shown to reduce fertility

• Immune System Protection: The chemicals in non-organic foods may also harm your immune system, leaving you more susceptible to illness and some forms of cancer

• Hormones and weight gain: New research has shown that some agricultural chemicals could actually be making you fat by interfering with your hormone levels.

•Unknown effects of GMOs: Many people are concerned about genetically modified foods, especially since many of them have never been tested on humans. Organic foods are never genetically modified.

Four Areas Where it Pays to Go Organic:


• Organic beef comes from livestock that eats an organic diet, and in June, new FDA regulations will mandate that they spend at least 30 percent of their lives grazing on pasture grasses. That’s important, because studies show grass-fed meat has 60% more omega-3s, 200% more vitamin E, and 2 to 3 times as much of a cancer-fighting fat called CLA that might even help you lose weight.

• Likewise, organic chicken is healthier than non-organic chicken. One study found that it has 28 percent more omega-3 fatty acids.


• Studies show that organic milk has 50% more vitamin E, 75% more beta-carotene, and 70% more omega-3 fatty acids than regular. It also has more than double the amount of certain antioxidants that have been shown to keep your eyes healthy as you age.

• Organic milk is also free of commonly used growth hormones, which increases infertility in cows and has been linked to prostate and breast cancers in humans.

• It costs about a dollar more per half-gallon, but it’s worth it. Plus you can generally cut costs by getting coupons online. Stonyfieldfarm.com, for instance, offers printable coupons on their site.


• Organic chickens, like cows, spend a portion of their life grazing. That means that, along with their organic feed, they have access to the chicken’s food of choice, which is a cocktail of worms and grubs. And when animals eat their favorite foods, humans benefit. According to a study from Penn State, eggs from grazing chickens have twice as much vitamin E, 40 percent more vitamin A, and 3 times as many omega-3s. Plus they taste better!

Compared to mass-produced conventional eggs, organic usually costs a couple extra bucks per carton. But again, that’s a small price for the health of your body and planet.

Best Organic Packaged Foods

Choosing organic doesn’t mean missing out on your favorite foods. Companies have made giant strides in recent years to produce organic versions of some of favorite meals, snacks, and beverages.

Best Breakfast 

Kashi Whole Wheat Biscuits, Cinnamon Harvest

• Eat healthy and save money! This box is actually about 50 cents cheaper than Post Shredded Wheat

• One serving has nearly 20% of your daily fiber intake. Plus studies show that the cinnamon in here can help keep your blood sugar stable.

Best Lunch 

Amy’s Roasted Vegetable Tamale

• Amy’s meals are delicious and make it possible to fit organic foods into your diet even when you’re too busy to cook.  • They’re not always 100% organic, but Amy’s makes an effort to keep it as close as possible. This one is 92% organic. Plus it’s under 300 calories and carries 8 grams of stomach-filling fiber.

• The tamales contain organic tomatoes, which have 97% more of a class of antioxidants called flavanoids than conventional tomatoes. 

Best Condiment 

Annie’s Naturals Organic Dijon Mustard

• You don’t need to sacrifice taste when you’re putting together an organic sandwich – this Annie’s organic mustard tastes just as good as Grey Poupon.

• Plus unlike a lot of the so-called “gourmet” mustards on the market, it has zero added sugars, so it’s virtually calorie free.

Best Cheese

Applegate Farms Organic Mild Cheddar Cheese

• Choosing organic cheese is probably even more important than choosing organic milk, because cheese has a higher concentration of fat, which carries the heaviest dose of the hormones and antibiotics used in non-organic livestock.  • This cheese is available in good supermarkets across the country, perfect for grilled cheese sandwiches.

Best Treat 

Newman’s Own Organics Champion Chip Double Chocolate Mint Chip Cookies

• These cookies definitely don’t taste like health food and are made entirely from organic ingredients.

• Another reason I love Newman’s: Most store-bought cookies are made with partially hydrogenated oils and contain small doses of trans fat. Newman’s uses palm fruit oil instead, which is lower in saturated fat than butter.

Best Alcoholic Beverage 

Samuel Smith Organic Ale

• Organic wine has been around for a while now, but organic beer is gaining ground. This is a full-bodied British brew made with organic barley, hops, and yeast.

• Studies show that a beer or two a day can actually help reduce your blood pressure. And dark beers like ales contain higher levels of antioxidants than lagers. 

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Fight that creeping cold.

Stop that cold in its tracks.

1. As soon as you feel a cold creeping up on you, drink tons of water.

2. Gargle salt water which reduces the inflammation, clears mucous and irritants.

3. Use saline – it works wonders! Try a neti pot (link below)

4. Grab a pain reliever like acetaminophen to fight off achiness– allergy meds, like Zyrtec and Benadryl, will help with a runny nose and watery eyes; allergy meds that contain decongestants, like Claritin D or Alavert D, will help clear your sinuses and keep you alert

5. One or two tablespoons of honey will do the trick! Honey is a great immunity system builder

6. Give yourself a break and skip work. If your body is telling you to rest, then do it. Plus, you prevent spreading your cold around to others.

7. Drink plenty of fluids—grandma’s chicken soup (or “chik’n” soup for my veggies) *low sodium of course*, drink tea’s and WATER, water, water … and some water

8. A healthy diet will boost your immune system – eat lean meats, fish, beans, whole-grains like brown rice & quinoa, and plenty of antioxidant-rich vegetables.

9. Take vitamin C 1000 to 2000 mg’s per day & eat plenty of fruits, rich in Vitamin C (Orange, Grapefruit)

10. Take a hot shower and get a good night’s rest.


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A letter to your younger self.

If you could write a letter to your younger self, what would you say? Here is a beautiful example by Michael J. Fox.

Dear Michael,

When the time comes to chase your dreams, and it will, they may seem elusive; but know you won’t catch them all at once. Just one challenge at a time.

When success comes, and it will, don’t gobble it up—savor and share it, and it will last.

When love comes, and it will, don’t bury it in expectation and projection—be prepared to fall in love all over again every day.

When the unexpected and inconceivable intrudes on life, and it will, deal with life’s actual events—don’t obsess about perceived eventualities.
Relax—enjoy the ride.

–Michael J. Fox
50, actor and activist

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Blindly walking through life.

This morning I woke up a little late, a little stressed, rushing to the train, not wanting to go to work and sit at a desk for 9 hours.  I walked the one avenue that I do every morning to the subway.  I swiped my card and walked down the platform to my usual spot.  I saw the subway ticker said 5 minutes and I immediately got annoyed that the train was “so late.”  As I came to a stop at my usual spot I saw a middle aged man with walking stick, eyes closed, yet looking completely content.

Immediately a rush of guilt came over me.  I was feeling stressed and annoyed, for what?  Here is a man, who I have no idea how long has been blind, but has to travel by subway without the ability to see a thing.  There was a sign on the ticker that said a train will be going through and not stopping.   As this train flew by, I saw the man step towards the end of the platform.  I grabbed his arm and yelled “this one isn’t stopping.”  He turned to me and smiled.  I told him a train will be arriving in 2 minutes.  I then realized how lucky I was to even be able to see this ticker which had annoyed me 5 minutes earlier.  The train arrived two minutes later and he felt his way on.

Kindness is everywhere.  In a city where people look angry and always in a rush, everyone helped him.  A large tough looking man stood up and gave up his seat.  I painfully watched this man try to find the seat that was given to him, and gave him a light push to guide him where to sit.

I live in NYC, the most beautiful exciting city in the world, known for incredibly large buildings and beautiful historic architecture.  How could I be so “blind?”  This man who can never see these things had a look of such content on his face.  The truth is, most people who have 20/20 vision are blinder than this man.  This morning I was one of them.

Remember to always appreciate what you have.  We are all given blessings.

Wake up each morning, grateful for all of them.  Although it is easy to get caught up in the superficial day-to-day, when you find yourself getting lost, remember this man.


Kale chips.

Who doesn’t love potato chips?  They are certainly one of my guilty pleasures.  However, as most people can relate, my self-control with bagged potato chips is non-existent– not to mention they are full of bad fats and contain hardly any nutritional benefits.

There is an amazing alternative which you can eat without feeling guilty.  Most people in the health world already know the secret, but to those of you who don’t, you must try Kale Chips.

Purchasing them in the health food store can hurt your bank account.

Making them at home is very easy!

All you need are three ingredients:

  • 1 bunch kale
  • 1 tablespoon olive oil
  • 1 teaspoon seasoned salt


  1. Preheat an oven to 350 degrees F (175 degrees C). Line a non-insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Not only are these delicious treats easy to make but they are PACKED with nutrients.

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.


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Just breathe.

Stressed or anxious?

Sometimes we just need to breathe …

Here is a simple breathing exercise to help calm your nerves.


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We all tend to be a little too hard on ourselves…

We all tend to be a little too hard on ourselves…
Here is an amazing article, with great advice on “how to stop beating yourself up over mistakes”




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