Balancing Deficiencies

Workshop 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)

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

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%

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

Supplementation

• Triple Strength Fish Oil

• Calcium/Magnesium/Vitamin D

• Cinnamon

• Time Released B-complex

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

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…)

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

Meal Planning

• At the grocery- - -– Make a list (and check it twice)

• Reading food labels– Knowing what to look for

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)

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

Recipes

• http://www.cooks.com/

• http://allrecipes.com/

• http://www.foodnetwork.com/