Nutrition. How do you manage yours?

You are what you eat.

Common conditions

1) Aging

2) Acne

3) Back and neck pain

4) Cancer

5) Cold sores

6) Depression

7) Erectile dysfunction

8) Heart disease

9) Mental health issues

10) Prostate problems

11) Stress and anxiety

12) Weight problems

FOODS:

Fruits and vegetables

Whole grains

Fish

Supplements

Avoid:

Fructose

Corn syrup

Hydrogenated fats

Refined foods

Essential nutrients:

1) BIOTIN

Digestion

Strengthens finger nails

Eggs, salmon, cheese, avocado, cauliflower , oatmeal, peanuts and bananas

2) CALCIUM

Teeth

Bones

Skeleton

Helps blood to clot

Milk and other dairy

3) CHOLINE

Boosts brain power

Cleanses liver

Cell structures

Heart disease

Milk, eggs, brussel sprouts, shrimp, soya beans

4) FOLATE

Prevents cancer

Prevents birth defects

Breaks down proteins

Broccoli, orange juice, dried peas, beans

5) IRON

Red blood cells

Generates energy

Healthy pregnancy

Meat, poultry, prune juice, lentils, potatoes with skin

6) MAGNESIUM

Builds bones

Healthy heart

Energy production

Strengthens teeth

Whole grains, peanuts, peanut butter, almonds, cashews, sunflower seeds, chocolate, yogurt, water

7) NIACIN

Prevents cancer

Lowers Cholesterol

Tuna, salmon, legumes, seeds, peanuts, leefy greens

8) PANTOTHENIC

Digestion

Cleanse the blood

Pecans, sunflower seeds, soya beans, lentils, oatmeal, avocado, fish

9) RIBOFLAVIN

Fights inflammation

Stops migranes

10) SELENIUM

Supresses HIV virus progression

Thyroid hormone

Builds immunity

Brazil nuts, sea food

11) THIAMIN

Fuels the brain

Protein synthesis

Oranges, Brazil nuts, lentils, peas, wheat bread

12) Vitamin A

Cancer

Immune function

Bones

Carrots, spinach, tomatoes, apricots

13) Vitamin B6

Oxygen transport

Blood sugar levels

Peanuts, potatoes, bananas, fish

14) Vitamin B12

Burns fats and proteins

Produces red blood cells

Heart disease

Prevents breast cancer

Eggs, milk, dairy, cereals

15) Vitamin C

Builds connective tissues

Wound healing

Iron absorption

Fights cancer

16) Vitamin D

Strong bones

Protects against cancer

Protect against diabetes

Stops depression

17) Vitamin E

Heart disease

Cancer

Builds blood

18) Vitamin K

Blood clots

Builds bones

Broccoli , spinach, parsley, potatoes, tofu, olive oil

19) Zinc

Pregnancy

Growth and development

Gene expression

Shortens colds

Sustains the senses

Male virility

Oysters poultry, scallops oatmeal, asparagus

Salmon, tuna, cheese, liver, oysters.

Oranges, bananas, broccoli, tomatoes, kiwi fruit.

Chicken, lentils, potatoes.

Brazil nuts, sea foods.

Oysters, poultry, scallops, asparagus.

There is always a healthier option.

Meal prep:

Meal prep is essential to helping with weight management. It reduces craving, provides healthy food in the correct proportions.

Breakfast :

Smashed avocado, poached egg on toast. Many foods, cooked differently, help with better nutrition .

Breakfast:

Oatmeal, egg white pancakes, with cottage cheese, chocolate protein mix, drizzled with seeds and cocoa nibs with orange zest.

Snack:

Cottage cheese, protein powder, mashed banana, strawberries, almond flakes, hazelnuts, almonds, cranberries and cocoa nibs.

Lunch: Chicken, humus and spinach wrap.

Snack: Cocoa powder, banana, protein, oats, almond powder and almond butter, roasted nuts.

Dinner. Humus, sweet potato, mushrooms, grilled salmon, kale, feta avocado and cress.

Coffee: Flat white coffee with coconut milk.

Dinner:

Baked falafel, humus, salad and roasted walnuts, almonds and cashews.

Almond butter, banana, apple, chia and flax protein crackers, roasted nuts.

It is never too LATE to make a change.

Remember, better LATE than NEVER.