Health Resources

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The body’s health increases or decreases depending upon it’s level of movement! Performed regularly, stretches and exercise will help improve strength, posture, and help you “hold” your adjustments. Find regular times to perform your routine (example: right before taking a shower). Stretches and exercises should be done a minimum of 3 times a week, with ideally stretching each day. Core strength moves, which focuses on stabilizing the body, can be done like and exercise or simply “hold in place” (for 5 to 25 sec.).

Tips

  • Exaggerate your posture   (think military: shoulders back, chest out, chin high)
  • Always consider your posture and spinal position with all stretches – both standing and sitting
  • Work slowly, as this will isolate and relax the proper muscles for better flexibility
  • Push the body pas the normal stopping point, but not to the point of pain
  • Breathe during your routine. This will help transfer oxygen to the muscles.
  • You should feel a slight “burning” sensation. These are the muscle and ligament fibers stretching.

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Vitamins and minerals are essential to your health. Although they do not give you energy, they do assist in energy-yielding reactions and promote body growth and development. Vitamins and minerals are vital for human function, each one playing a different role. Whole foods are the preferred source of important vitamins and minerals for your health.Always look to foods first, before considering a supplement.


The following are the Daily Values based on Daily Reference Values. These may need to be adjusted and redefined for diabetics and other health concerns.

Vitamin Quantity Vitamin Quantity Nutrient Quantity
Vitamin A 5000 IU Folic Acid 0.4 mg *Carbohydrates 300 mf (max)
Vitamin B6 2 mg Iodine 150 mcg Cholesterol 300 mg (max)
Vitamin B12 6 mcg Iron 18 mg Fiber 25-35 g
Vitamin C 60 mg Magnesium 400 mg Potassium 3500 mg
Vitamin D 400 IU Niacin 20 mg **Protein 50 g
Vitamin E 30 IU Pantothenic Acid 10 mg Sodium 300-1500 mg
Biotin 0.3 mg Phosphorus 1000 mg Saturated Fat 20 g (max)
Calcium 1000 mg Riboflavin 1.7 mg Total Fat 65 g
Copper 2 mg Thiamine 1.5 mg Zinc 15 g

Abbreviations: g = grams, mg = milligrams, mcg = micrograms, IU = individual units

* Carbohydrates:Total Carbohydrates 300 grams (about 60% of 2000 calories). This is high for a diabetic and not necessary for anyone. 50% is recommended by NutriCoach. Some recommend far less. Less carbohydrates means the intake of fat or protein is increased. Diabetic diets should have a reduced percentage of calories from carbohydrates. The amount of reduction is in dispute. The NutriCoach recommendation is 50% reduction, other plans reduce it to as little as 20%. Extreme reductions bring on other possible complications.

** Protein:Protein intake should typically be about 10% of your calories. Too much protein has been shown to stress the kidneys. However, DRV for protein does not apply to certain populations:

  • Infants under 1 year = 14 g
  • Children 1 to 4 years = 16 g
  • Pregnant Women = 60 g
  • Nursing Mothers = 65 g
Vitamin Sources Function
Vitamin A
Retinol
Beta Carotene
Liver, Fortified Milk, Carrots, Squash, Broccoli, Green Leafy Vegetables Essential for eyes, skin, and the proper function of the immune system. The antioxidant properties of this nutrient may be a factor in reducing the risk of cancer.
Vitamin B1
Thiamine
Sunflower Seeds, Whole and Enriched Grains, Dried Beans, Pork Necessary for carbohydrate metabolism and muscle coordination. Promotes proper nerve function.
Vitamin B2
Riboflavin
Liver, Milk, Spinach, Mushrooms, Enriched Pasta Needed for metabolism of all foods and the release of energy to cells. Essential to the function of Vitamin B6 and Niacin.
Vitamin B3
Niacin
Mushrooms, Bran, Tuna, Chicken, Beef, Peanuts, Enriched Grains Needed in many enzymes that convert food to energy. Helps maintain a healthy digestive tract ans nervous system. In large doses, can lower cholesterol (consult your physician).
Vitamin B5
Pantothenic Acid
Abundant in animal tissues, Whole Grain Cereal, Legumes Converts food to molecular forms. Needed to manufacture adrenal hormones and chemicals that regulate nerve function.
Vitamin B6
Pyridoxine
Spinach, Broccoli, Bananas, Animal Protein Foods Needed for protein metabolism and absorption, carbohydrate metabolism. Helps form red blood cells. Promotes nerve and brain function.
Vitamin B12
Cyanocobalamin
Found almost exclusively in animal products Builds genetic material. Helps form red blood cells.
Vitamin C
Ascorbic Acid
Citrus Fruits, Strawberries, Broccoli, Green Peppers Helps bind cells together, strengthen blood vessel walls, maintain healthy gums. Aids in the absorption of iron. The antioxidant properties of this nutrient may be a factor in reducing the risk of cancer. May reduce effects of the common cold.
Vitamin D Exposure to Sun, Egg Yolk, Milk Helps build and maintain teeth and bones. Enhances calcium absorption.
Vitamin E Brown Rice, Nuts, Wheat Germ, Vegetable Oils such as Corn, Cottonseed, or Soybean oil Helps form red blood cells, muscles, and other tissues. Preserves fatty acids. The antioxidant properties of this nutrient may be a factor in reducing the risk of cancer.
Vitamin K Green Vegetables, Liver, also made by the body’s intestinal bacteria Needed for normal blood clotting.
Biotin Cheese, Egg Yolk, Cauliflower, Peanut Butter Needed for metabolism of glucose an formation of certain fatty acids. Essential for proper body chemistry.
Calcium Milk, Yogurt, Cheese, Broccoli, Sardines, Turnip Greens Helps build strong bones and teeth. Promotes muscle and nerve function. Helps blood to clot, and activates enzymes needed to convert food to energy.
Chromium Egg Yolks, Cheese, Meat, Whole Grains, Nuts Works with insulin for proper glucose metabolism. Increases serum levels of HDL (good cholesterol). Aids in prevention or reversal of peripheral neuropathy. Aids in weight loss.
Copper Liver, other Organ Meats, Seafood, Nuts, Seeds Component of several enzymes (including those to make skin, hair, and other pigments). Stimulates iron absorption. Needed to make red blood cells, connective tissue, and nerve fibers.
Folic Acid (Folacin) Green Leafy Vegetables, Orange Juice, Sprouts, Organ Meats Essential for the manufacture of genetic material, protein metabolism, and red blood cell formation. Adequate amounts of this nutrient in the first stage of pregnancy may reduce the risks of neural tube birth defects.
Iron Lean Meats, Liver, Kidney Beans, Enriched Bread, Raisins Essential for making hemoglobin (the red substance in blood that carries oxygen to body cells).
Magnesium Spinach, Beef Greens, Broccoli, Tofu, Popcorn, Cashews, Wheat Bran Activates enzymes needed to release energy in body. Needed by cells for genetic material and bone growth.
Manganese Tea, Whole Grains, Whole Cereal, adequate amounts found in fruits and vegetables Needed for normal tendon and bone structure. Component of some enzymes important to metabolism.
Phosphorus Chicken, Milk, Lentils, Egg Yolks, Nuts, Cheese Needed for metabolism, body chemistry, nerve and muscle function, and to build bones and teeth.
Potassium Bananas, Peanuts, Green Beans, Mushrooms, Oranges, Broccoli, Sunflower Seeds Helps maintain regular fluid balance. Needed for nerve and muscle function.
Selenium Seafood, Kidney, Liver, other Meats, Grains and other Seeds may contain depending on the soil content The antioxidant properties of this nutrient may be a factor in reducing the risk of cancer. Interacts with Vitamin E to prevent breakdown of fats and body chemicals.
Zinc Oysters, Shrimp, Crab, Beef, Turkey, Whole Grains, Peanuts, Beans Necessary element for digestion and metabolism.