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Nutrition

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Source-Pexels
I always tell my students that we get only one body in this lifetime and the foods we put into it determine what we get out of it. 

We can spend days exploring diets, fads, and the quick fixes when it comes to weight and health, however I am a strong believer in making a clean nutrition a lifestyle and not just an event. 

There are no quick fixes or easy solutions when it comes to nutrition, but instead healthy and consistent habits we create, hard work and dedication towards eating clean, and most importantly understanding there is no "one size fits all" approach one it comes to diet. 
​
We all have unique bodies, have different wants and needs when it comes to food, and perceptions and experiences about eating. 

Ultimately, it is up to you to explore food in fun and meaningful ways and to find a plan that is realistic, achievable, and that makes you feel and look your best!

Where it all should begin!


Vitamins, Minerals, and Fats, oh My!

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Vitamins

There are 13 essential vitamins that are critical to living!  Essential vitamins are 1 of 4 groups of essential nutrients that a human being needs.

The other 3 being (minerals, essential fatty acids, and essential amino acids.)  Vitamins play a critical role in normal cell function, growth, and also in development. 

There are 2 essential groups of 13 total vitamins:
4 Fat-soluble vitamins (A, D, E, K) and they are stored in the body's fatty tissue.  These 4 are easily absorbed with dietary fat.
​
9 Water-soluble vitamins (B6, B12, C, Biotin, Niacin/B3, Folate, Pantothenic Acid/B5, Riboflavin/B2-can be stored for years in liver, Thiamine/B1 are used immediately with the leftovers getting flushed out through the urine.  

Where to get them and what they do:
​
Vitamin
What it does
How to get it
Vitamin A
Form and maintain bones, soft tissue, mucous membranes, healthy skin and teeth
Dark colored fruits and veggies, egg yolks, liver, fish, beef, some cheeses, yogurts, butters, and creams
Vitamin C
Antioxidant that promotes healing, helps body maintain healthy tissue and absorb iron
Broccoli, cauliflower, brussel sprouts, spinach, citrus fruits
Vitamin D
Helps body absorb calcium to help maintain healthy bones and teeth
Fatty fish, dairy products, and humans produce from sunlight
Vitamin E
Antioxidant (tocopherol) that helps body make red blood cells and utilize Vitamin K
Nuts, seeds, avocado, dark-green veggies, oils (sunflower, corn, safflower)
Vitamin K
Bone health, and coagulation of blood
Dark-green veggies and leafy greens, eggs, beef, fish
Niacin (B3)
Maintain healthy skin and nerves/ function
Eggs, avocado, fish, legumes, nuts, poultry, fortified breads
Vitamin B6
Brain function, and helps form red blood cells
Bananas, legumes, poultry, meats, nuts, avocado, whole grains
Vitamin B12
Metabolism, maintain central nervous system, form red blood cells
Eggs, shellfish, poultry, milk
Pantothenic Acid (B5)
Production of hormones, cholesterol, and metabolism of food
Dark-green veggies, eggs, lentils, legumes, poultry, sweet potatoes, whole-grain cereal, milk
Thiamine (B1)
Changes carbohydrates into energy
Eggs, lean meats, nuts, legumes, whole grains
Folate
Works with B12 to create red blood cells and production of DNA for tissue growth and overall cell function
Leafy greens, peanut butter, beets, beans, lentils, green veggies

Minerals

Minerals are another essential vitamin that your body needs, however they can't produce them.  The body uses these inorganic substances found within particular foods.

There are 2 types that contribute towards bone and teeth, energy, immune health, and nerve/muscle function.

Macro-minerals (Calcium, Potassium, Sodium, Phosphorus, Magnesium, Chloride, and Sulfer)

Trace Minerals (Iron, Zinc, Selenium, Manganese, Copper, Iodine, Cobalt, and Fluoride)
Mineral
What it does
How to get it
Calcium
Bone development, heart beat regulation, and blood clotting
Dairy products, nuts, eggs, shellfish
Potassium
Energy and electricity transferred properly between cells to ensure nerve impulses and heart rhythm
Fruits, potatoes, fish
Sodium/Chloride
Absorbs and transfers nutrients, maintains blood pressure and right balance of fluid, contracts/relaxes muscles
Vegetables, seaweed, rye, tomatoes, celery, olives
Phosphorus
Bone and teeth health, metabolizing energy into strength
High protein foods, poultry, meats
Magnesium
Healthy thyroid, and bone health
Green leafy vegetables, nuts, soybeans, cocoa
Sulfur
Muscles, skin, and bone health, and is used to create protein for cells, tissues, hormones, enzymes, and antibodies
Cruciferous veggies, garlic, onions, broccoli, eggs, dairy 
Iron
Part of hemoglobin that helps with blood production and oxygen delivery
Red meat, spinach, shellfish, legumes, quiona
Zinc
Immune health, taste, and smell senses
Eggs, legumes, nuts, whole-grains, meat, dairy
Selenium
Thyroid function, DNA production, protection from free radicals
Lean meats, nuts, eggs, legumes
​Manganese 
Normal brain and nerve function, formation of connective tissue
Leafy green vegetables, legumes, seeds, tea, whole-grains
Copper
Forms red blood cells, healthy blood vessels, nerves, and bones while helping absorb iron
Whole-grains, leafy greens, nuts, potatoes, cocoa
Iodine
Makes thyroid hormones and controls metabolism
Sea vegetables, eggs, yogurt, prunes
Cobalt
Making red blood cells, maintaining nervous system and nerve cells
Whole-wheat/Whole-grains, cocoa, chocolate, legumes, teas
Fluoride
Protects teeth from decay and cavities
Water, teas, raisins, fruits and veggies, 

Amino Acids

Amino Acids are found in two kinds:
​
Essential (your body can't produce) 
​​
Non-Essential (your body/liver can produce)

Both are organic compounds needed for biological processes and are critical pieces to all the tissues in the human body.

Essential Amino Acids

Essential Amino Acid
What it does
How to get it
Lysine
Building a healthy immune system
Fish, eggs, cheese, potatoes
Isoleucine
Muscle development and repair
Eggs, meats, lentils, soy protein
Leucine
Nitrogen balance and energy supply
Soybeans, beef, peanuts, pork, fish, almonds, chicken, lentils, oats, chickpeas, corn, rice, dairy
Methionine
Process and remove fat
Lentils, garlic, meats, fish, onions, yogurt, eggs
Phenylanine
Forms important brain chemicals (neurotransmitters and hormones)
Poultry, beef, fish, nuts, cheese
Threonine
Cardiovascular system, central nervous system, immune and liver function
Leafy vegetables, meats, nuts, grains
Tryptophan
Produces serotonin which fights depression, weight gain and other health problems
Turkey, beef, fish, brown rice, soy protein
Valine
Energy provision and regulates blood sugar
Meats, mushrooms, nuts
Histidine (semi-essential)
Essential for infants in growth and development
Fruits and veggies

Non Essential Amino Acids

Non Essential Amino Acids
What it does
Where to find it
Alanine
Removes toxic substances produced from exercise
Asparagine
Helps nervous system maintain equilibrum
Aspartate
Combats fatigue and depression
Value
Cysteine
Component of protein for healthy nails, skin, and hair
Glutamate
Promotes healthy brain function
Glycine
Skin and wound healing
Proline
Creates healthy new cells
Serine
Synthesis of immune system proteins
Tyrosine
Brain function and synthesize neurotransmitters
Meats, dairy, fruits, seeds
Arginine
Biosynthesis of proteins
Turkey, pumpkin seeds, soybeans, chicken
Glutamine
Muscle recovery, healing wounds, kills infections

Essential Fatty Acids

How to Eat

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What to Eat

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Feed your Brain

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