The First Coast Diet

 Mike3602

Mike Anderson

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Summary

Background.

The details.

The Vitamin and Mineral Fact-sheet

Recipes

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Choosing a weight loss regimen, or diet as it is commonly called, is not easy. The truest statement of all still is "The best diet is the one you stick to!" To be able to "stick to" a diet, you need to feel comfortable, and you need to keep healthy. That is why the under-lying philosophy of the First Coast Diet is:

A lifestyle of healthy diet, reasonable exercise, and home cooking to lose weight, improve your health, and increase vitality.

A high protein, high fiber, low fat, reduced carbs regimen with Kicker Days of even lower carbs. Fill up with snacks of raw vegetables. See Menu Plan The key to the First Coast Diet: Skip the carbs, skip the fat, fill up on the protein and fiber!!

Your choice, 30 to 45 minutes six out of seven days. We recommend the Walking to Wellness Program

The menu Plan has an approximately 1800 calories. It is designed to give a long digestive span, but you may still get a little hungry. To combat this, and to ensure you don't overeat at meals, you must eat a cup of raw vegetables about a half hour before each meal. Choose from carrots, bell pepper, cauliflower, broccoli, cucumber, grapefruit, celery.

Food is our fuel. The human body has natural processes to store excess fuel as fat and to burn that fat for energy when needed. In the Atkins era, it became well understood that to switch on the bodies natural body fat burning process, it was necessary to drastically lower the carbohydrate intake in ones diet. While Atkins used fat to keep the body feeling comfortable, the First Coast Diet uses fiber. Still it helps to get those carbs down, so it is recommended that for two days every ten or so you have kicker days of very low carbohydrate consumption.

The choices for the menu are in keeping with a Family Plan. Love your family, prove it by preparing healthy appetizing meals. Sit down at the table and eat it together. Talk to each other, you may find it more interesting than TV. To help we have a four week menu plan and over 1000 recipes.

We recommend a daily multivitamin supplement. See More Info/Order...

2 scrambled eggs

1slice whole grain toast

Low sugar jelly

1/2 sliced orange

1/2 cup of raw carrots or broccoli

Lunch

1 roast beef wrap with 3oz roast beef Use 1 low-carb. tortilla

1cup marinated cauliflower salad

1 small apple or pear

Pre-dinner Snack

Fresh grapefruit or a cup of celery sticks.

Supper

6oz broiled parmesan chicken

1 cup yellow squash & onions

1 cup steamed green beans or 1 cup green leaf salad

1/2 cup low sugar vanilla pudding

Download your free copy of the e-Book Obesity and Weight Loss-Let's Understand the problem before we try to fix it.  

People are increasingly concerned about what to eat in order to be healthy and to obtain or maintain a proper weight.  Good nutrition is vital to good health and is absolutely essential for healthy growth and development.

 Food furnishes the body with chemical substances called nutrients, which are essential for life. These nutrients are necessary for building, repairing and maintaining cells and body tissues, regulating the body processes, and providing energy. To survive, you must eat a certain amount of nutrients.

Eating a balanced diet is key to maintain an active and healthy lifestyle. Nutrients in foods as well as vitamin supplements play a vital role in keeping your body tuned.  It is not always easy to eat right. Sometimes we do not eat a well-balanced meal because we do not know what foods we need to eat.  In order to live, we must eat. That is a simple fact of life. However, what you put into your body determines just how you live. Food contains vital nutrients, giving you energy for life and aiding in all bodily functions.  No one food has all the nutrients that you need, hence the three basic food groups. Eating from the three basic food groups enables you to acquire the nutrients you need for a balanced diet Each edition of your wellness newsletter will contain some information about different types of nutrients.

There are three basic groups of nutrients that the body uses: carbohydrates, fats, and proteins.

 Let’s Start with Carbohydrates or Carbs! (Sugar and Starch)

Carbohydrates are compounds containing carbon, hydrogen, and oxygen. Carbohydrates are your chief source of energy. As your body metabolizes carbohydrates, it forms glucose, the simplest sugar. Glucose is measured in the body as blood sugar and is "burned" as fuel by the body tissues. Some glucose is converted to glycogen and stored by the liver for later use. So sugars and starches which are examples of carbohydrates are important in the diet. The body first converts the more complex carbohydrates such as potato starch to sugars then obtains its energy by breaking down sugars.

 Almost all foods contain some carbohydrates, even such things as milk and vegetables. The body can and does store surplus carbs as fat. Saying you cant get fat on a low fat diet is a myth!

 And what about Fats

Fats also contain carbon, hydrogen, and oxygen, but there is less oxygen in fats than in carbohydrates. Fats are also used by the body as a source of energy. Fats are not as easily digested as or metabolized as carbohydrates; thus, they tend to remain in the digestive system longer and force the body to use carbohydrates first. If the body doesn't need the energy from the fats, the fats will be stored for future use.

 Many foods contain both saturated and unsaturated fats. Your diet should include some foods containing both types of fats. Normally, you will get the proper amounts of fats if you eat only a balanced diet. Eating too many foods that are very high in saturated fat should be avoided.

Unfortunately, fat is also a major feel good component of food, making high fat meals most attractive.

 The Last of the Majors: Proteins; Certainly not the Least

Proteins contain carbon, oxygen, hydrogen, and nitrogen. The cells of the body are mainly composed of protein. Proteins are the essential building blocks of the body and are digested and then used for the growth of new cells and the repair of damaged ones. If carbohydrates and fats are not available, the body can obtain energy from protein. Protein is necessary for growth and repair of body tissues, including muscles, blood, skin, internal organs, hormones, and enzymes.

Proteins are an important part of your red blood cells. The basic units of all proteins are amino acids, which are components of hormones. These hormones control body functions such as growth and development. Amino acids are components of antibodies, which are substances that help the body fight disease

 The key to the First Coast Diet: Skip the carbs, skip the fat, fill up on the protein!!

And What about the Minors

We have known for a hundred years that we need vitamins to promote and enhance our health and well-being. Over that same time, our environment has undergone and continues to undergo such tremendous changes that it is we are increasingly aware that we cannot rely on the food we eat alone for our nutritional needs.

Even if we eat a wide variety of foods, how can we be sure that we are getting all the vitamins, minerals, and other nutrients we need, as we get older? If you are over 50, your nutritional needs may change. Informed food choices are the first place to start, making sure you get a variety of foods while watching your calorie intake. Supplements and fortified foods may also help you get appropriate amounts of nutrients. To help you make informed decisions, talk to your doctor and/or registered dietitian. They can work together with you to determine if your intake of a specific nutrient might be too low or too high and then decide how you can achieve a balance between the foods and nutrients you personally need.

 Certain vitamins such as vitamins C and E are noted for their potent antioxidant effects, an ability to rid us of free radicals that have been implicated in causing a variety of ailments ranging from heart diseases to cancers. It is clearly wise to supplement your diet with such antioxidants.

There is, however, a need to be aware of some of the downside of these very valuable compounds. For example, taking a combination of supplements, using these products together with medications (whether prescription or over-the-counter), or substituting them in place of medicines your doctor prescribes could lead to harmful, even life-threatening results. Be alert to any advisories about these products.

Vitamins play a critical role in nutrition, by providing catalysts for many of the body's reactions. Lets explore just how crucial a role vitamin has in your body's everyday workings. (for a detailed look at Vitamins and minerals got to our Fact-sheet)

You've heard the popular advice on weight loss diets. Cut the fat! Cut the carbs! Cut the calories! Eat a balanced diet! But how can you cut though all of the confusion, and eat a diet that's balanced and healthy?

Here's the advice from nutritional science:

Cut the JUNK fats: Most people do not need an ultra low fat diet. But most of us could improve our diet by cutting out the junk fats. Basically, these are the processed fats: hydrogenated fats, polyunsaturated oils that have been heated, and fats that are combined with junk carbs. Processed fats are the fats most likely to put on flab and clog your arteries.

Cut the JUNK carbs. Most people do not need an ultra low carb diet. But unfortunately, so many people who go on a low fat diet continue to eat highly processed foods - they switch from processed high-fat to processed low-fat. And when food manufacturers create low fat foods, they tend to replace the fat with junk carbs, which tend to pile on the pounds. Basically, junk carbs are low-fiber carbs, like sugar, fructose (and all the other *oses), flour, cornstarch, fruit juice. Yes, fruit juice is a junk carb too! - After all, how much fiber is there in fruit juice? - Virtually none - it's yet another junk carb. You should eat the whole fruit instead, with its fiber intact.

Cut the JUNK calories. Most people do not need an ultra low calorie diet. But just think what your diet would be like if you dropped the processed fats and the low-fiber carbs. You'd be eating mainly natural proteins, with lots of vegetables plus whole fruits - and the odds are that you would be eating far fewer calories as well. That's the kind of calorie cutting most of us should be doing.

Eat a balanced NATURAL-FOODS diet. By natural foods, we mean the foods that would have been eaten by your hunter-gatherer ancestors: - lots of whole vegetable foods for vitamins and fiber; moderate to small portions of meats, fish, seafood, and other animal and protein foods, grilled, stewed or baked; and small portions of fresh whole fruit in season. This is the diet on which the human race evolved, and the diet which, for the vast majority of people, makes for optimum health

So the next time you're about to order a meal with fries and sugary soda, think about how it could be improved. Replace the fries with a salad, and the soda with mineral water, and you've already made significant progress towards a healthier, balanced meal.

And at home, look for recipes that use whole, fresh foods, with a minimum of processing. Make sure your meals include natural unprocessed foods, with lots of healthy vegetables, both cooked, and raw in salads. Avoid processed fats and processed low-fiber foods.

 The Dietary Guidelines for Americans, 2005, gives science-based advice on food and physical activity choices for health

What is a "Healthy Diet"?

The Dietary Guidelines describe a healthy diet as one that

Finding Your Way to a Healthier You: 

Based on the Dietary Guidelines for Americans 2005

U.S. Department of Health and Human Services
U.S. Department of Agriculture
www.healthierus.gov/dietaryguidelines

Make smart choices from every food group.  

The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs.

A healthy eating plan is one that:

-    Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.

-    Includes lean meats, poultry, fish, beans, eggs, and nuts.

-    Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Don't Give In When You Eat Out And Are On The Go

It's important to make smart food choices and watch portion sizes wherever you are at the grocery store, at work, in your favorite restaurant, or running errands. Try these tips:

-    At the store, plan ahead by buying a variety of nutrient-rich foods for meals and snacks throughout the week.

-    When grabbing lunch, have a sandwich on whole- grain bread and choose low-fat/fat-free milk, water, or other drinks without added sugars.

-    In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

-    On a long commute or shopping trip, pack some fresh fruit, cut-up vegetables, string cheese sticks, or a handful of unsalted nuts to help you avoid impulsive, less healthful snack choices.

Select your Salads First. Salads are the easiest dish to prepare and can be made from almost any of the green vegetables. Use lettuce, bell peppers, cucumbers, carrots, cabbage, cauliflower, broccoli, and whatever else you like eating raw. For a 2,000-calorie diet, take 2 cups of salad each day. Salads are rich in protein and minerals and vitamins, but they also are the best source of that most important dietary ingredient, fiber.

Focus on fruits. Eat a variety of fruits rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches).

 Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.

Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk - or an equivalent amount of low-fat yogurt and/or low-fat cheese (1½ ounces of cheese equals 1 cup of milk) - every day. For kids aged 2 to 8, it's 2 cups of milk. If you don't or can't consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.

Make more than half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients.

Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices - with more fish, green beans and peas, nuts, and seeds.

Know the limits on fats, salt, and sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt (sodium) and/or added sugars (caloric sweeteners).

Becoming a healthier you isn't just about eating healthy - it's also about physical activity. Regular physical activity is important for your overall health and fitness. It also helps you control body weight by balancing the calories you take in as food with the calories you expend each day.

-    Be physically active for at least 30 minutes most days of the week.

Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight. About 60 minutes a day may be needed to prevent weight gain.

-    Children and teenagers should be physically active for 60 minutes every day, or most every day.

CONSIDER THIS:

 If you eat 100 more food calories a day than you burn, you'll gain about 1 pound in a month. That's about 10 pounds in a year. The bottom line is that to lose weight, it's important to reduce calories and increase physical activity.

There is a right number of calories for you to eat each day. This number depends on your age, activity level, and whether you're trying to gain, maintain, or lose weight.^* You could use up the entire amount on a few high-calorie items, but chances are you won't get the full range of vitamins and nutrients your body needs to be healthy.

Choose the most nutritionally rich foods you can from each food group each day - those packed with vitamins, minerals, fiber, and other nutrients but lower in calories. Pick foods like fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products more often.

* 2,000 calories is the value used as a general reference on the food label. But you can calculate your number at http://www.bcm.edu/cnrc/caloriesneed.htm  Individuals with a chronic health condition should consult with a health care provider to determine what dietary pattern is appropriate for them. 

Most packaged foods have a Nutrition Facts label. For a healthier you, use this tool to make smart food choices quickly and easily. Try these tips:

-    Keep these low: saturated fats, trans fats, cholesterol, and sodium.

-    Get enough of these: potassium, fiber, vitamins A and C, calcium, and iron.

-    Use the % Daily Value (DV) column when possible: 5% DV or less is low, 20% DV or more is high.

Check servings and calories. Look at the serving size and how many servings you are actually consuming. If you double the servings you eat, you double the calories and nutrients, including the % DVs.

Make your calories count. Look at the calories on the label and compare them with what nutrients you are also getting to decide whether the food is worth eating. When one serving of a single food item has over 400 calories per serving, it is high in calories.

Don't sugarcoat it. Since sugars contribute calories with few, if any, nutrients, look for foods and beverages low in added sugars. Read the ingredient list and make sure that added sugars are not one of the first few ingredients. Some names for added sugars (caloric sweeteners) include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose.

Know your fats. Look for foods low in saturated fats, trans fats, and cholesterol to help reduce the risk of heart disease (5% DV or less is low, 20% DV or more is high). Most of the fats you eat should be polyunsaturated and monounsaturated fats. Keep total fat intake between 20% to 35% of calories.

Reduce sodium (salt), increase potassium. Research shows that eating less than 2,300 milligrams of sodium (about 1 tsp of salt) per day may reduce the risk of high blood pressure. Most of the sodium people eat comes from processed foods, not from the saltshaker. Also look for foods high in potassium, which counteracts some of sodium's effects on blood pressure.

Know how to prepare, handle, and store food safely to keep you and your family safe:

-    Clean hands, food-contact surfaces, fruits, and vegetables. To avoid spreading bacteria to other foods, meat and poultry should not be washed or rinsed.

-    Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing.

-    Cook meat, poultry, and fish to safe internal temperatures to kill microorganisms.

-    Chill perishable foods promptly and thaw foods properly.

If you choose to drink alcohol, do so in moderation. Moderate drinking means up to 1 drink a day for women and up to 2 drinks for men. Twelve ounces of regular beer, 5 ounces of wine, or 1½ ounce of 80-proof distilled spirits count as a drink for purposes of explaining moderation. Remember that alcoholic beverages have calories but are low in nutritional value. Generally, anything more than moderate drinking can be harmful to your health. And some people, or people in certain situations, shouldn't drink at all. If you have questions or concerns, talk to your doctor or healthcare provider.

The Vitamin and Mineral Fact-sheet

Vitamin A - an antioxidant, helps maintain healthy skin, eyes, teeth, gums and hair.

 Vitamin A: does much more than help you see in the dark. It stimulates the production and activity of white blood cells, takes part in remodeling bone, helps maintain the health of endothelial cells (those lining the body's interior surfaces), and regulates cell growth and division.  It can be found in darkly colored fruits and vegetables, beef, liver, eggs, shrimp, salmon, fortified milk and cheese.

 Vitamin B-1 - good for circulation, metabolism and brain function

 Vitamin B-1, otherwise known as thiamine, is necessary for almost every cellular reaction in the body as a participant in an enzyme system known as thiamin pyrophosphate. It is vital to normal functioning of the nervous system and metabolism. It can be found in meat, brown rice, egg yolks, soymilk, legumes, whole grains, fish, raisins, nuts and seeds.

 Vitamin B-2 - promotes red blood cell formation, increases oxygen to tissues

 Vitamin B-2, otherwise known as riboflavin, is readily absorbed from foods, such as meat, dairy products, and fortified grains. This vitamin is essential to energy generation, nerve development, blood cell development, and the regulation of certain hormones. 

Vitamin B-3 - helps food digestion and aids in nervous system functions.

 Vitamin B-3, otherwise known as niacin, acts like other B vitamins to create enzymes that are essential to metabolic cell activity, synthesize hormones, repair genetic material, and maintain normal functioning of the nervous system. Great sources of this vitamin may be found in meat, poultry, fish, milk, potatoes and whole grains.

 Vitamin B-5 - involved in converting carbohydrates, proteins, and fats into energy.

Vitamin B-5, otherwise known as pantothenic acid, plays an important role in the production of adrenal hormones (adrenal glands). It is required for the formation of antibodies (immune system), and helps to convert carbohydrates, fats, and proteins into energy. It is a component of coenzyme A, which is needed to carry out metabolic functions. Additionally, it helps to produce neurotransmitters required for proper nerve and muscle performance. Great sources of this vitamin include chicken, nuts, broccoli, mushrooms, avocados, tomatoes and whole-wheat products.

 Nutrient NotebooK The B group Part 2

 Vitamins play a critical role in nutrition, by providing catalysts for many of the body's reactions. Lets explore just how crucial a role vitamin has in your body's everyday workings.

Vitamin B-6 - promotes healthy cardiovascular, nervous, and immune systems

Vitamin B-6, otherwise known as pyridoxine, performs as a coenzyme to carry out metabolic processes that affect the body's use of protein, carbohydrates, and fat. It helps to convert tryptophan to niacin, and may be found in meat, fish, eggs, milk, legumes and whole grain foods.

Vitamin B-9 - strengthens immunity and helps with the formation of red blood cells.

Vitamin B-9, otherwise known as folic acid, serves as a coenzyme during the creation of DNA. This vitamin is also very important to the growth and reproduction of all body cells, including red blood cells. Great food sources of vitamin B-9 include liver, orange juice, tomato juice, legumes, broccoli, okra, turnip, spinach and dark green leafy vegetables.

 Vitamin B-12 - growth and development of nerve, skin, hair, and blood cells

 Vitamin B-12, otherwise known as cyanocobalamin, performs as a coenzyme for the creation of DNA material. It also promotes growth and cell development and is important to fat, carbohydrate, and protein metabolism. Although vitamin B-12 is not found in plant foods, good sources of this supplement include meat, fish, eggs, fortified soymilk and dairy products.

 Vitamins play a critical role in nutrition, by providing catalysts for many of the body's reactions. Lets explore just how crucial a role vitamin has in your body's everyday workings.

 Vitamin C - helps build collagen, which is the defense mechanism against disease and infection.

 Vitamin C is essential for the manufacturing of collagen, necessary for tissue repair. It is vital for healthy immune and nervous systems because it strengthens blood vessels, as it is an antioxidant that participates in oxidation-reduction reactions. It is also required for utilizing carbohydrates and synthesizing fats and proteins.  In addition, it plays a large role in the production of antibodies. When the immune system is being overworked, for example when a cold strikes or when your body is wounded, Vitamin C comes into play by beefing up the white blood cell count and function.  Great sources of this vitamin include fruits and fruit juices (especially citrus), berries, green vegetables, onions, tomatoes, radishes, rose hips, potatoes, broccoli and spinach.

Vitamins play a critical role in nutrition, by providing catalysts for many of the body's reactions. Lets explore just how crucial a role vitamin has in your body's everyday workings.

 Vitamin D - aids in the development of healthy teeth and strong bones.

 Vitamin D, otherwise known as the sunshine vitamin, is significant in normal body growth and development. In particularly, vitamin D is used to absorb calcium and phosphorus to create strong bones. Great sources of this supplement include fortified milk, oily fish, liver, and eggs.

Vitamin E - an antioxidant, improves circulation and promotes healthy skin and hair.

 Vitamin E, otherwise known as alpha-tocopherol, serves as a cofactor in several enzyme systems. It keeps excessive oxidation from occurring that could cause harmful effects in the body. Great sources of vitamin E may be found in wheat germ, nuts and seeds, whole grain cereals, eggs, and leafy greens.

Vitamins play a critical role in nutrition, by providing catalysts for many of the body's reactions. Lets explore just how crucial a role vitamin has in your body's everyday workings.

Vitamin H - necessary for the formation of fatty acids and for supporting glucose metabolism

Vitamin H, otherwise known as biotin, is essential to normal growth and development and overall health. Bacteria in the intestines produce enough biotin for the body so that most people would not need an additional supplement of vitamin H. However, additional great sources of vitamin H are found in egg yolks, fish, nuts, oatmeal, and beans.

 Vitamin K - essential for blood clotting and strong bones.

 Vitamin K, otherwise known as phytonadione, promotes production factors critical to normal blood clotting. When foods are processed or cooked, very little of vitamin K contained in foods is lost. Great sources of this vitamin include dark leafy greens, oils from green plants, and some dairy products.

 Vitamins play a critical role in nutrition, by providing catalysts for many of the body's reactions. Lets explore just how crucial a role vitamin has in your body's everyday workings.

 Vitamin P - promotes blood vessel health, including improving capillary strength.

Vitamin P, otherwise known as bioflavonoids or flavones, enhances the use of vitamin C by improving absorption and protecting it from oxidation. Great sources of this vitamin are found in the edible pulp of fruits, green pepper, broccoli, and red wine.

 Mineral supplements play a crucial role in our metabolic processes. They are central in helping the body produce energy, growth, and the reproduction and health of our cells. A deficiency in even one mineral can lead to serious health problems because they often work synergistically with other minerals and also vitamins. To make sure this doesn't occur, a high-quality liquid multivitamin will cover all the necessary bases. For example, the mineral zinc is required for the body to convert vitamin A into its active form. Without vitamin A in its active form, a whole host of problems will soon appear, such as vision deterioration.

Some minerals also function as potent antioxidant free radical scavengers. Free radicals are highly reactive chemical substances in our bodies that if left unchecked can lead to premature aging and disease, such as cancer and heart disease. Antioxidant minerals such as selenium have the power to neutralize free radicals before cellular damage occurs.

 Calcium - famous as a bone protector, it also helps your nerve cells communicate, your muscles contract, and your blood clot. 

 Calcium is found in several forms including calcium citrate and calcium gluconate. It is the most abundant mineral in the human body. It participates in the metabolic functions necessary for normal activity of nervous, muscular, skeletal systems and plays an important role in normal heart function, kidney function, blood clotting, and blood-vessel integrity. Additionally, it helps to utilize vitamin B-12 and can be found in yogurt, cheese, milk, tofu, sardines with bones, salmon, fortified juices, broccoli and kale.

 Mineral supplements play a crucial role in our metabolic processes. They are central in helping the body produce energy, growth, and the reproduction and health of our cells. A deficiency in even one mineral can lead to serious health problems because they often work synergistically with other minerals and also vitamins.

Chromium - necessary for normal carbohydrate, fat and protein metabolism 

Chromium helps the hormone insulin work more efficiently, making it an especially important nutrient for people who have type 2 Diabetes or are at risk for it. Insulin usually helps lower blood sugar levels, but if you have type 2 Diabetes, your insulin is less effective. In fact, it is said that some cases of type 2 Diabetes are triggered by a chromium deficiency.  Good food sources include meat, poultry, fish, some cereals, nuts and cheese.

 Copper - involved in red blood cell formation; plays a role in skin, hair and eye pigmentation

 Copper helps transport oxygen through the body, maintains hair color, and is used to make hormones. It is involved in iron metabolism, bone health and protein synthesis.  If you are supplementing with zinc, it is especially important to take copper; zinc interferes with the body's ability to absorb copper. You need just a bit of copper, 1 to 2 mg daily - the amount in most multivitamins.  Good food sources include liver, shellfish, nuts, seeds, whole grain products, beans and prunes.

Mineral supplements play a crucial role in our metabolic processes. They are central in helping the body produce energy, growth, and the reproduction and health of our cells. A deficiency in even one mineral can lead to serious health problems because they often work synergistically with other minerals and also vitamins.

Iron - transports oxygen and contributes to the storage of oxygen in the cells

Iron is important for the production of hemoglobin, the part of red blood cells that carries oxygen around the body, and a lack of iron can cause fatigue. It has been used for therapeutic uses for thousands of years. It was used by the Egyptians to cure baldness and the Greeks used it in wine to restore male potency. It is the most plentiful element on earth and it is an essential trace mineral for humans. 

Many foods are fortified with iron and it is said that too much increases the risk of heart disease and certain cancers. Iron deficiency typically affects pre-menopausal women (who shed the red blood cells that line the uterus), endurance athletes (who sometimes experience slight gastrointestinal bleeding), and vegetarians (who eat less iron than non-vegetarians.) Good food sources include red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products.

 Mineral supplements play a crucial role in our metabolic processes. They are central in helping the body produce energy, growth, and the reproduction and health of our cells. A deficiency in even one mineral can lead to serious health problems because they often work synergistically with other minerals and also vitamins.

 Magnesium - assist bone growth and aids function of nerves and muscles

Magnesium is one of the most plentiful minerals in the soft tissue. It is found in high concentrations inside cells, namely those of the brain and heart. It is necessary for calcium and potassium regulation and it also helps to regulate heartbeat, muscle contractions and nerve transmissions. Good food sources include spinach, broccoli, legumes, cashews, sunflower seeds, whole-wheat bread and milk.

 Potassium - helps maintain water balance

 Potassium is an electrolyte (a substance that maintains the body's fluid levels). It helps regulate blood pressure and heart function. Research shows that increasing your potassium intake can lower your blood pressure but too much can derange your electrolyte balance and slow your heart down, sometimes to dangerous levels.  Potassium is found in several different forms, including Potassium Chloride - the most common form. It has many functions in the body such as playing a role in protein synthesis and for the conversion of blood sugar into glycogen (sugar). It triggers a number of enzymes, namely those concerned with energy production. Potassium also stimulates normal movements of the intestinal tract. Good food sources include meat, milk, fruits, vegetables, grains and legumes.

 Selenium - acts as an antioxidant to help fight cell damage.

 Selenium helps maintain cell health and support immune function. It appears to regenerate vitamins E and C so that they can continue to fight free radicals. Good food sources include seafood, walnuts and grain products.

 Zinc - necessary for growth and development

 Zinc, among its many functions, strengthens the immune system and supports reproduction: It helps sperm develop and is needed for ovulation and fertilization. It is necessary for the ability to taste and is involved in protein metabolism.  Good food sources include red meat, poultry, oysters and other seafood.

Omega-3 Fatty Acids - are a form of polyunsaturated fats, one of four basic types of fat that the body derives from food. 

Omega-3 Fatty Acids are termed essential fatty acids because they are critical for good health. However, the body cannot make them on its own. For this reason, omega-3s must be obtained from food, thus making outside sources of these fats essential. Omega-3 Fatty Acids are a dietary supplement found mainly in cold water fish, such as mackerel, herring, halibut, cod, shark and salmon. Lesser amounts of it are found in tuna and shrimp. Another good source of Omega-3 fatty acids can be obtained in flaxseed oil 

 Coenzyme Q - helps to boost the immune system

Coenzyme Q, found in all plant and animal cells as part of the mitochondria (components of cells that produce energy for the cell and are rich in fats, proteins, and enzymes), is necessary for energy production. Coenzyme Q10, also known as uniquinone, is one form of coenzyme Q and is used for energy production in humans. It is principally found in the liver, while some is made from food. The primary sources are meat, fish and vegetable oils.

Antioxidant

 Our cells must constantly contend with nasty substances called free radicals. They can damage DNA, the inside or artery walls, proteins in the eye - just about any substance or tissue imaginable. Some free radicals are made inside the body, inevitable byproducts of turning food into energy.  Others come from the air we breathe and the food we eat.

We aren't defenseless against free radicals. We extract free-radical fighters, called antioxidants, from food. Fruits, vegetables, and other plant-based foods deliver dozens, if not hundreds, of antioxidants. The most common are vitamin C, vitamin E, beta-carotene and related carotenoids. Food also supplies minerals such as selenium and manganese, which are needed by enzymes that destroy free radicals.