Whole Food Nutrition: Making the most out of your diet!

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whole food nutrition

Whole Food Nutrition: How to HEAL with Food!

I am a huge advocate for whole food nutrition. Because of this, one of the MAIN questions I am asked almost daily is, “How in the world would we even get enough nutrition from food if our soils are so depleted?”

The answer is complicated. Yes, it is impossible to get 100% of the nutrients we need on a daily basis. But why does this automatically mean that we should be taking 20+ supplements a day to “make up” this deficit? More is not always better. Taking a multivitamin is a false reassurance that you are still “filling in the gaps”, especially when you realize that most vitamin/mineral supplements are made with synthetics that the body doesn’t even really recognize or utilize.

My approach is this:

Heal your gut to help your body utilize nutrients better. Heal your liver so we can not only process nutrients better, but we can properly eliminate toxins that would antagonize our nutrients. Heal your adrenals/thyroid/HPA axis to help your body react better to stress so you don’t waste or burn through nutrients as quickly. And be SMART about supplementing and eating: pick nutrient dense foods and whole food supplements that are tailored to YOUR particular needs.  Plus, you can rotate your food choices around to get the most out of your diet.

This list is a representation of what I typically recommend to my clients- exact supplements and amounts depend on the person. But this is my “proof” that you CAN get your nutrition from food!

Whole Food Nutrition is AMAZING

Cod Liver Oil:

My favorite Cod liver oil NutraPro packs a whopping 2500IU of vitamin A (about 80% of your daily value) and 250IU of vitamin D (about 60% of your daily value). You also get Omega 3’s 600mg,DHA 250mg, and EPA 350mg

Nettle Infusions:

If you want a real multivitamin, then look no further than nettle infusions. You can get a HUGE amount of nutrition just from this amazing green liquid.

From this source:

  • calcium (1000 mg per quart of infusion)
  • magnesium (300 mg per quart of infusion)
  • potassium (600 mg per quart of infusion)
  • zinc (1.5 mg per quart of infusion)
  • selenium (.7 mg per quart of infusion)
  • iron (1.5 mg per quart of infusion)
  • manganese (2.6 mg per quart of infusion)
  • plus chromium, cobalt, phosphorus, copper, sulphur, silicon, and tin.
  • Nettle is super-charged with vitamins:
  • Vitamin A from {beta carotene}(5000 IU per quart of infusion)
  • Vitamin B complex, especially thiamin, riboflavin, niacin, and folate
  • Plus Vitamin C, Vitamin D, and Vitamin K ”
  • From my research, each quart of nettle infusions have about 3mg of BORON as well.

Oatstraw Infusions

Just like nettles, oatstraw is a highly nutrient dense herbal infusion.

*Calcium 476mg
*Magnesium 400-600mg
*Potassium 90mg
*Selenium 40mcg (RDA is about 55mcg)
*Chromium 140mcg (RDA is between 35-45 depending on stage of life)

You can see the nutrition for several other herbs like red raspberry leaf, comfrey leaf, and chickweed here. And you can read more here on making infusions and what they are good for.

Adrenal Cocktails

These are best for sodium, potassium, and vitamin C. I have a list of recipe ideas here, but generally each cocktail recipe gets you around 500-800mg of potassium (RDA is about 4700mg), 500mg of sodium (RDA is about 2500mg), and a nice boost of vitamin C. Most people do 2+ of these mixtures a day.

Beef Liver:

This is one of the most nutrient dense foods on the planet. It’s also something that people no longer have grown up eating, so we are pretty deficient in nutrients like vitamin A, bio-available copper, and B vitamins. Beef liver itself has vitamins A, D, E, K, B12 and folate, and minerals such as zinc, copper and iron.  With this desiccated beef liver supplement, you will get about 1000IU of vitamin A, 5.5mcg of B12, around 1 mg of copper, and 2.8mg of iron. Eating it would give you even more of a boost for these nutrients.

Blackstrap Molasses

This is probably one of the most nutrient-packed sweeteners you’ll ever find. 1 tablespoon of Black-strap molasses has: about 300-500mg of potassium, 100mg of calcium, 30mg of magnesium, 2mg of iron, .36mg of manganese, as well as copper, selenium, B6, and more. I typically add this to dandelion root tea, another nutrient dense herb.

Pumpkin Seeds

Pumpkin seeds are another insanely nutrient dense food. One quarter cup has: .43mg of copper, 2.5mg of zinc, 1.47mg of manganese (nearly the whole RDA!), 190mg of magnesium, 9 grams of protein, and about 400mg of phosphorus. Look for raw, organic, and hulless pumpkin seeds. Check Costco if you can- they recently just started selling a big bag in my local store.

Other Nutrient dense foods:

  • Collagen, gelatin, and bone broth for protein and amino acids
  • Bee pollen, raw honey, and royal jelly for most of the BEE vitamins
  • Coconut water, mostly for the potassium content
  • Sea veggies for iodine and trace minerals: I love Maine Coast Sea Veggies, which is an easy brand to find in most health food stores. This particular one is the easiest to add to food for an extra boost! This brand is mostly offering organic products and they test their products for contaminants. Their dulse is the most nutrient dense sea veggie ever!

 

So with the above we’re able to get most or all of our Vitamin A, magnesium, potassium, sodium, copper, iron, chromium, silica, selenium, zinc, mangansese, and more. The key is to SWITCH IT UP! Don’t eat the same things every day. And keep working on that gut to increase absorption.

Food has so much more than vitamins and minerals, components that you won’t likely ever find in supplements. You can read more about that here.

I would say the hardest nutrient to get enough of is potassium. The RDA is typically about 4700mg. Even with a healthy diet, this is hard to obtain. But we all can just do our best. Below is my favorite potassium rich food list, and this website has about 2 dozen other ideas.

I’ve had some people basically say that food doesn’t matter, and that supplements are the only way to heal. If that were true, then why bother eating anything at all, right? Or better yet- let’s just eat junk food all day. As long as we pop our multivitamin we should stay healthy, right? 😉

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