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Nutrient Deficiencies and Meal Planning for Balanced Health

Explore reasons behind mineral deficiencies, declining nutrient content in fruits and vegetables, and supplement solutions. Learn meal planning tips and resources for a well-rounded diet.

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Nutrient Deficiencies and Meal Planning for Balanced Health

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  1. Balancing Deficiencies Workshop 2

  2. Why are we deficient? • Mineral (magnesium and calcium) loss thru soft, city, and bottled water • Mineral loss thru over farmed land and modern fertilizers • Crop hybrids deficient in nutrients (i.e. B-vitamins)

  3. Why are we deficient? • Blockage of absorption from gluten inflammation (i.e. B-vitamins, calcium, magnesium) • Blockage of absorption from some food preservatives • Consuming too many empty foods

  4. USDA Declines in Nutrient Content of All 43 US Fruits and Vegetables…Even Organic • Protein-6% • Calcium-16% • Phosphorus-9% • Iron-15% • Riboflavin-38% • Vitamin C-15%

  5. Supplementation • Having the right product • Understanding how to take them • http://www.puritan.com/ • Most products at buy 2 get 3 free • http://www.swansonvitamins.com/ • Topical magnesium chloride • Liquid nutrients if desired

  6. Supplementation • Triple Strength Fish Oil • Calcium/Magnesium/Vitamin D • Cinnamon • Time Released B-complex

  7. Supplementation • Multivitamin with Lutein and Lycopene • Vitamin D • Magnesium Oxide • Magnesium Chloride Flakes > Foot Soak if get Diarrhea from Magnesium Oxidedue to the Gluten bowel injury

  8. Meal Planning • Customize your food list • What you can eat • What you like • Group by food groups for ease of meal planning (protein, vegetables, fruit, breakfast, lunch, dinner, etc…)

  9. Meal Planning • Budget Resources • On the go foods • Dry cereal, hard boiled eggs, fresh fruits or vegetables, dairy, sandwich-the bread • Perishable and shelf life • Travel without having to be refrigerated or reheated • Time to prepare and leftover potential • Soups, roasts

  10. Meal Planning • At the grocery- - - • Make a list (and check it twice) • Reading food labels • Knowing what to look for

  11. Meal Planning • Eating Out-Plan Ahead • Look at online restaurant menus and ingredients • Determine where you are going based on who has “safe food” • Ask questions when you are there, advise waiter on celiac condition • Request no gluten (no rolls)

  12. Meal Planning • Converting existing recipes • Identify “problem” ingredients • Identify potential substitute ingredients • Review for Omega 3 & 6’s, Carbs, gluten, and latex concerns • Track results for future cooking • Develop your own integrated cookbook

  13. Recipes • http://www.cooks.com/ • http://allrecipes.com/ • http://www.foodnetwork.com/

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