So you don’t like taking vitamins for general health?

Well you don’t have to! All the vitamins and minerals our bodies need can be found in the foods all around us, the only secret is that we have to eat them!! In fact, when they come from a food source they are even better absorbed than any other way (as long as our digestive tracks are working properly)!
If I were to try to make a list of all the best nutrient dense foods it would be endless because REAL food is REALLY good for us! So I have tried to condense it to the foods that contain some of the most essential nutrients we need and are often low on.

First, here are some simple ways to ensure we are getting what we need:

1. Eat foods of a variety of CoLoUr. Meals should be vibrant – different colours provide different nutrients!
2. Eat Dark Green Leafy Vegetables wherever we can. These are loaded veggies and it is hard to get enough of them on a daily basis!
3. Eat nuts, seeds, legumes and a variety of whole grains. These are rich sources of nutrients and fiber and essential for our health.
4. Use spices and herbs in cooking such as turmeric, cinnamon, garlic, ginger, sage, rosemary, and oregano to name a few. These are high in antioxidants among multiple other health benefits.
5. Let the SUN find your skin – free of sunscreen – for around 15 minutes a day to get a daily Vitamin D dose. The amount of time varies depending on skin tone, the time of day and time of year among other things, but just don’t turn pink and that should be enough! A little bit of sunshine can go a long way for our health – especially here in Canada!
6. Juicing a variety of raw vegetables and fruits is an excellent way to get a high dose of nutrients into our bodies.
7. Finally, don’t forget about water! Our bodies need water more than anything else!

Below I have listed some Bonus Foods to help us get the most bang for our buck with the foods we eat. Just remember that too much of a good thing is not necessarily better, so like everything, enjoy in moderation!

Avocado: Omegas, potassium, Vitamins B3, Vitamin B5, Vitamin B6, phytonutrients, Vitamin E, Vitamin C, copper, Vitamin K
Bee Pollen: B vitamins, all 9 essential amino acids, lipids, polyphenols, flavonoids, leukotrienes, catechins, phenolic acids, carotenoid pigments, phytosterols, enzymes, coenzymes, Vitamin E, Vitamin D, Vitamin C, inositol, rutin, potassium, calcium, magnesium, selenium, zinc, manganese, iron, copper
Blackstrap Molasses: Magnesium, potassium, manganese, iron, calcium, copper, selenium, choline, Vitamin B6, Vitamin B5, Vitamin B3, Vitamin B1
Dulse, Kelp and other Sea Vegetables (from unpolluted areas): Iodine, Vitamin B6, iron, potassium, sodium, protein, calcium, magnesium, Vitamin A, Vitamin C
Gelatin (grass-fed beef) or Bone broth: excellent source of collagen
Goji Berries: Vitamin A, selenium, copper, iron, Vitamin C, Vitamin B1, Vitamin B2, calcium, protein, antioxidants
Hemp Seeds: Protein, EFAs including omega 3, Vitamin E, phosphorus, potassium, magnesium, sulfur, calcium, iron, zinc
Nutritional Yeast: Protein, B vitamins (we’re talking 1 TBSP has 240% your daily value of Vitamin B6), zinc, magnesium, iron, copper, manganese
Red Cabbage: glucosinolates, polyphenols, glutamine, Vitamin K, Vitamin C, Vitamin B6, manganese, potassium, Vitamin B1, Vitamin B9, copper
Sardines: Protein, Vitamin B12, selenium, phosphorus, omega 3, Vitamin D, calcium, Vitamin B3, iodine, copper, choline, Vitamin B2
Sprouts: these have a high nutrient composition that varies depending on the sprout
Watercress, Kale: Vitamin K, Vitamin C, Vitamin A, calcium, B vitamins, iron, copper, manganese, potassium, magnesium, omega 3
.              .               .             .               .                .               .               .              . 
Essential Fatty Acid sources: Salmon, sardines, walnuts, flax seed, chia seed, kale, brussel sprouts, mustard seeds, cauliflower
Probiotic sources: fermented foods, yogurt, kefir, kombucha, miso, sauerkraut, tempeh
Prebiotic sources: Jerusalem artichokes, chicory root, apple cider vinegar (mother), onions, garlic, cabbage, leeks, jicama root, dandelion root, apples, oats, psyllium, legumes

​https://healthfeelsgood.wordpress.com/2016/09/07/so-you-dont-like-taking-vitamins/ 

It is one of the most common questions I’m asked. They are natural foods, aren’t they? Aren’t they supposed to be healthy? Why do you avoid them and why are so many people sick from them nowadays? Take a look at some of my reasons below and then eat and drink away however you so choose!

Cow’s Milk
First, it’s baby calf growing food, and no we don’t need it to survive, and yes the dairy industry has done an incredible job of promoting it.
Second, it’s not our greatest and only source of calcium. Check out all these places you can get your daily calcium needs from: bone broth, sardines (bones included), sesame seeds/tahini/hummus, kale, turnip greens, mustard greens, chinese cabbage, bok choy, tapioca, chia seeds, white beans, black-eyed peas, broccoli, spinach, quinoa, salmon, almonds, walnuts, hazelnuts, Brazil nuts, carrots, oranges, figs, blackstrap molasses, dried herbs…
Third, here’s what some of the research is showing:

• it’s pro-inflammatory due to it’s high levels of insulin-like growth factor 1 (IGF-1), which is implicated in several cancers and diseases
• when cow’s are treated with recombinant bovine growth hormone, they produce more IGF-1 and thus develop more udder infections (mastitis), therefore needing to be treated with more antibiotics and potentially raising antibiotic-resistance in humans
• has been shown to increase fracture risk, not improve bone health!
• increases risk of prostate cancer, ovarian cancer, breast cancer, colorectal cancer and others
• accelerates aging
• has been shown to increase cholesterol levels and atherosclerosis risk
• linked to acne, constipation, ear infections, weight gain, diabetes type 1, MS
• more often than not, it’s indigestible due to lactose intolerance causing abdominal discomfort, bloating, flatulence and loose stools
• In some people who cannot properly digest the milk proteins, the peptides end up in the urine where they can be reabsorbed into the body. They will then act as neuropeptides in the brain, mimicking opiate drugs like heroin and morphine and disrupting speech, auditory integration and cognitive function. These peptides have been found in high levels in people with schizophrenia and autism and may have implications in depression, ADHD, dyslexia, OCD, eating disorders and other conditions.

For interest sake, goat’s milk has been shown to be more digestible, much less allergenic, closer in content to human milk, and higher in nutrients which are also more absorbable than they are in cow’s milk.

Wheat

• Modern wheat is not the natural variety it was 60 years ago. In the 1960s it was created by the biologist Norman Borlaug through cross-breeding, hybridization and irradiation breeding, the result being a new grain that was shorter, fatter, disease-resistant, high-yielding, but also less nutrient dense, more indigestible, and much higher in gluten content including some new gluten peptides that were absent in traditional varieties.
• Modern wheat is no longer soaked, sprouted or fermenting which further decreases it’s nutrient density and digestibility (phytic acid and enzyme inhibitors in the grain must be broken down and neutralized via soaking and fermenting in order to break down difficult-to-digest proteins and allow for the absorption of vitamins and minerals from the grain)
• Modern wheat is stripped of it’s bran, middlings, wheat germ, and wheat germ oil leaving behind a substance that is basically void of nutrients, proteins, vitamins, lipids, minerals and fiber… oh, and then it’s bleached.
• Modern wheat is sprayed with glyphosate several days before it’s harvested to produce a higher yield. When we ingest this toxin, it disrupts our gut flora, contributes to gut wall permeability, and leads to various diseases such as autoimmune diseases.
• Modern wheat contains a peptide called gliadin which can have opioid-like activity in the brain – similar to the milk proteins explained above.
• One final note: have you ever looked at the ingredients list on all the common grocery store bread packages? There are only a few ingredients needed to make bread but they contain a huge long list of nasties – take a look next time if you haven’t!

​https://healthfeelsgood.wordpress.com/2016/01/15/whats-the-deal-with-milk-and-wheat-anyway/