Nutrition

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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. 
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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!

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Where it all should begin!

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Vitamins, Minerals, and Fats, oh My!

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.
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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:
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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

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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:
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Essential (your body can't produce) 
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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