Welcome to week two. How are you all? Fabulous. I don't know if I did this part last week. I'm sorry. My name is Alicia Randolph.

Casey, I may not have done that. I apologize. I know it's on the screen, but I don't think because I've been calling you Jesse. We're used to that. But yes, it's a tongue twister. Usually I just go by lakeisha.

Um, I have because you weren't here last week. I do have a Bachelor of Arts and theater. I have a Master of Arts in holistic wellness that incorporates mind body spirit. I didn't really want a degree in nutrition, a books to stick on nutrition just born. I just can't take it. And there's so much more to it than just nutrition and I know there's the words The world is filled with a plethora of nutritional coaches.

I do as you know now I have been making organic skincare products since 2007. tattoo aftercare, essential oil spray blends that are healing or just meant for spiritual purposes, savs, massage oils, yada, yada, yada. I also have been a plant based check for almost a decade actually now probably longer where I made food for private clients and also coffee shops, health food stores, juice bars, you know, all that fun stuff. And then I started teaching to yoga studios, libraries and stuff like that almost a decade ago. And that's where all of this stuff comes from. So now, to recap, week one, this is what we went over last week. I'm gonna email you.

You got the handouts. I'm gonna email you a longer version of that in the effort to be eco friendly. didn't print the whole thing that I did. Yeah. Oh, you did? Okay, perfect.

So I can skip that. You will get a barrage of emails from me just welcoming you letting you know who I am, who I follow, you know the wacky stuff that I do so that you can kind of understand me a little more. Last week we did cover sleep, exercise, meditation, nourishment for your senses, and how important it is to be aware of what you're taking in visually what you're hearing what you're saying, you know what you're touching and all that fun stuff. And then we went over time management hacks and how to kind of manage your time for the day. Who here tried or did sleep for seven hours? You tried good?

Love that? anybody notice any difference? It may be a little too soon because it's only been a week. But did you feel any different or Did you enjoy it? Was it painful? Was it stressful?

Did you feel like I was standing Nobody's going. Nice. I will give you a permission slip to sleep like that every night. I know it's hard. I do believe me, there are times that I will tell you, I'm falling asleep on the couch and like just go to bed and like our backside o'clock at night like and I really. It's hard to give ourselves permission, especially as women to say, you know what, it's me time.

I'm going to bed I need this. It's hard to kind of take back that control. So I'm glad you said that. Thank you. Anyone else? I generally do anyway, but I just was conscious.

I would count the hours in good. I just mean we do. You know, there are plenty of people that run around again to recap and say, Oh, I don't need it. I can function fine on four hours of sleep and then the are safer in car accidents all the time and I'm like, it's working real well for you, isn't it? It's not working. It's tough.

Okay, good. Um, don't forget to email me your goals. I did email you a quick thing I know you're busy. You may not want to you don't have to. But if you went into this program going, huh, I think this will be really interesting for me for XYZ reason. Let me know kind of what you expect.

If you need me to resend that email. I absolutely will do that as well. So without further ado, we'll start with nutrition basics this week. So over this week, we're going to discuss nutrient basics macronutrients versus micronutrients what that even means. Don't worry, it's not a biology class or anything like that. I'll go over very basic info.

Keep it very simple, a couple of vitamins so that you understand how difficult supplementation is and why I don't recommend it and why a lot of doctors don't actually recommend it. We'll also go over minerals and what they are some common misconceptions, portion control, fad diets and superfoods, digestion and chewing and how snacking is derailing your weight loss efforts, despite everything that said on the food fads quite simply have less left us sick, fat confused and alone. food doesn't have to be like that. It doesn't have to be complicated. It's not a science experiment. It is but it's not supposed to be a science experiment.

If we lost touch with the way that we should be eating. For over a decade, I've made it a mission to fight back against trends and educate those who couldn't afford my meal plans. I said those who could afford it but had little time or passion for Some of my clients just don't want to cook, they had the money, they just didn't want to do it. They didn't understand the importance of it. Cool. That's what I'm here for.

I've also fed those who were too confused to deal with it. It's confusing. I spent a lot of time researching nutrition and all the fun stuff of portions and what you should eat and what you shouldn't eat this and that and the other saying, as much as possible, up to date on research as it's released. So it's confusing. That's another reason why people hired me. There's a lot of confusing information out there.

All you have to do is open a web page and Google and that's it. Let alone if you're on social media and all of the stuff that is out there on that. moderation is the key or is it there are doctors who will tell you it absolutely is not. I follow plant based doctors who absolutely think that moderation is not a good thing. I understand that. A lot of people cannot stay within the rules of moderation.

One thing leads to another leads to another leads to another and then before you know it, you're right back where you started. So I do understand that philosophy. However, I also understand the philosophy that when you deny our human brain something, it obsesses over it. It wants nothing else except what you are denying it. And that's that whole weight loss thing. So, moderation in my opinion, is the key.

You kind of have to determine very strictly what that moderation is. Do you allow yourself a cheat meal? Or do you allow yourself a cheat day, you know where your Breaking Point is, if you're really honest with yourself, I stick to probably one cheat meal a week. Sometimes we'll have two or three. If that happens. I fast a little more than I normally would to kind of just let my system rest and kind of get away from that.

My goal is to help you eat a little better, a little easier. And make better choices when someone else cooks. Let's be honest, sometimes it's 10 o'clock at night and you need to eat. I don't know why, but it does happen. Okay? Sometimes you got to go to a family gathering, you don't want to be that oddball sitting there and picking it the lettuce or not picking it anything and like the, you know, singled out, there are times that you're going to have to go out and eat with people or you're going to want to eat something else.

So I want to help you make better choices with that. If you're sleeping a little more, or you're exercising even 15 minutes, every couple of days, you're going to need proper fuel, you have to know what to put in your body. We discovered we discussed last week, that no matter how active you are, you're going to eat the same general food guidelines. You're just going to eat more of it. The quality's not going to change but the quantity will So okay, instead of eating one cup of beans, you're going to eat two cups of beans. That's what's going to change.

But you're gonna need better fuel facts, not fads. That's my little trick. Mark, because that's pretty much what I teach people. It usually goes against the grain of society, it usually goes against what you're ever going to hear from people. But that's what I've always done. That's what we need to start spreading.

It's time for a revolution. And you, my dear friends are the warrior that we need. That's why I do this to spread the word out there and get more people on board. sick care spending, I used to have to say healthcare spending, but that's not accurate. In 2003, we spent $1.4 trillion on our sick care system. In 2010, that number was up to 2.6 trillion.

That's an increase of $1.2 trillion in less than 10 years that we're spending on our sick care system. In 2015. That number increased again to $3.2 trillion. We are a society that is not getting better, despite all these fad diets, all these supplements, all the probiotics, all this stuff out there. We're getting sicker. 80% obesity rate one in three people that has diabetes or prediabetes.

Clearly all these fad diets aren't really working for us. So I'm going to skim all that away and just give you the very basics. This is the healthcare spending as a percentage of GDP, that black line you see at the top, that's obvious here in the US highest. So we have we spend a whole lot of money on being sick, which is what leads us to here. This is a picture look lovely. Isn't it beautiful?

You're gonna understand why very shortly. I didn't take it. The whole is greater than the sum of its parts. We've heard that saying it's no different with our species is wired to find shortcuts. It is in a wonderful, wonderful knack that we have for taking for making shortcuts. It has made our lives so much easier and progressed us a whole lot.

Unfortunately, that same trait also causes a wealth of confusion. We When all these shortcuts we want a magic pill that's going to make us healthy, or it's going to make us thin or it's going to give us energy or it's going to. It doesn't work that way. It doesn't work that way. There are no shortcuts for that. Isolated compounds of foods are either evil or transcendent.

My favorite thing that I saw on social media three years ago, I think it was kale can kill you. New research shows that kale kills you if you eat too much of it. I don't know how much these people were supposed to be eating for that study. It obviously wasn't an actual human being that ate all that died. It was just some weird study that they did. It was something that the kale uptakes from the ground and then if you eat too much kale, you know, you end up with an overload of that and then it decreases this than the other in the same breath.

That was the same year that all the marketing got really clever and corn syrup was really good for you because it's a natural food. It's made out of corn. How can it be bad? So you're telling me that kale is gonna kill me what corn syrup high fructose corn syrup is somehow good for me. And this is how we get confused and end up spending so much on our healthcare system. Last week's lessons, as you know, do have an undercurrent of what's taught in Eastern philosophy is Eastern medicine.

That's what I study, I combine Western medicine and Eastern medicine and kind of take like a middle road of all of that. A whole food low fat plant powder lifestyle is historically Eastern in nature. That's what a lot of those cultures eat naturally. In China, those Asian countries and Eastern Asian India, that's what they follow. Typically, we eat is always something that's kind of an addition or Oh my god, we're really lucky. We have some so we can have it.

It's not like the main part of the plate. Situation situations of extreme illness causes Western doctors. Not all of them. A good number of them to prescribe that kind of a lifestyle. So my question is obviously in reverse of that, why are we waiting until we have cancer to switch our diet or heart disease to switch our diet or something like that? Why are we not doing it beforehand?

I get it. It's not that simple. It's really confusing. If we go back a couple slides, you know, you understand that there's a lot of confusing information out there. phytochemicals, those are the protective compounds and plants there are more than 10,000 of them that they've discovered. They keep the plant healthy, they keep it growing.

They're also known as phytonutrients Phyto, meaning plant and then nutrients. What happens is when you ingest those foods or when an animal ingest those foods, they get those compounds so you're directly ingesting all these lovely healthy benefits. The whole is greater than the sun, garlic pillows, fish, oil and enzymes, probiotics, lycopene. etc, etc etc. If you go into Rite Aid or Walgreens, you will see just an entire section of supplements. It's mind boggling, versus us just eating garlic, algae, tomatoes and the rest of the rainbows of food, because we forget that that's kind of where the animals are getting it where fish getting their omega threes from, they're getting it from the algae.

I admit that not all allergies are all that tasty. However, they are really good for you. Our eyes are attracted to fruits and vegetables because of their color. So that first slide that I just showed you that's attractive because of all the colors. Now it's it's really fascinating because our brains are wired to see those find them attractive and want to eat them. Well it's no mistake of nature that we were designed like that because each of those colors has different nutrients in it.

So you need to keep eating all of them in order to get all this powerhouse of nutrients that are needed. So it's not a mistake. Each color does contain different healing compounds, which I have not memorized and I apologize for that. But again, this is why I'm not a nutrition major macronutrients versus micronutrients. It's very simple. macronutrients are the larger parts.

That's when you hear about carbohydrates, proteins and fats, and they have nine calories and they have four calories. That's what a macronutrient is. They're the larger parts of a diet. micronutrients are the smaller part. So those are vitamins, also known as supplements. That's what we're going to go over pretty quickly.

In the 1980s, when I grew up, we had four food groups. It was real simple. You had serving sizes you were supposed to eat six to 11 servings of grains. That's insanity. By the way. You're gonna eat me milk and fruits and veggies.

They have this cute little thing called food pyramid. Anybody remember that? All right. No, it was great. Yeah. Think There you go.

So there was this little food triangle on a loaf of bread, it said six to 11 servings, which does the bread industry needs. And then you'd have that and you just aim for eating 11 slices of bread in a day. It's delicious, not healthy. Um, they stopped doing that they, the government obviously realized, oops, we made a blender. That's not quite the way that it should be. So they changed it all around.

And now they rectified it the food pyramid by creating my plate. It's fabulous. It looks like a plate we can all relate to it. Now you've still got these servings of grains, veggies equal portions of fruit and protein. So you can basically just kind of design your plate to look exactly like this MyPlate thing. It's great.

It's not great. It's still completely inefficient, it's still completely wrong. The rd limits are not for optimal health. rdta limits are just to keep you from getting diseases. So they designed and they went through, they did research, they found out how many nutrients we need to stop getting scurvy and stuff like that, then they, they just kind of played with the numbers a little bit and boosted it. So instead of say you need 10 milligrams of vitamin C a day, which isn't accurate, and say you need that they said, Well, you know what, just to be safe, we're going to go ahead and just kind of double that number so that we make sure that people are getting the nutrients they need.

That's not really how that's not really science that I want determining what I should be eating every day. What is extremely efficient, plants, lots and lots of plants, whole food, carbohydrates. I'm a fan of carbohydrates. I'm a fan of gluten I'm a fan of weed. I'm a fan of all that stuff that they tell you not to eat because they're all very unnecessary. beans, nuts limited or no refined oils.

Remember oils are processed foods, you know, olives are better for you than olive oil and They have less calories. You can eat a lot more olives and you can olive oil. A lots of fiber, lots of prebiotics and lots of probiotics. That's what lots of plants will give you. They'll do it naturally without any pills. You don't have to worry about having, you know, this food for a prebiotic and this food for a post biotic you just start eating lots and lots of food.

It makes it happen. And I'm going to give you a formula on how to get all of that to food doesn't have to be complicated to be healthy. I swear it doesn't and it can actually taste good too. supplements are not a punishment for health. panacea. supplementation is a lot harder than people think.

Again, just pop a pill and make sure that you're getting the right amount of vitamins and we're going to find out why. In order to make sure that you're getting the right supplements for your body if you do need supplementation or you're feeling under the weather consistently over and over. Again, if you can't figure out what it is go to your doctor and have bloodwork done. Please don't just go to somebody who's not going to do bloodwork. And they're going to try and guess what this that and the other is. There are a lot of nutritional deficiencies that say vitamin D shows that you will also have if you're low in vitamin cake, for instance.

So it's not as easy as just saying, oh, you're sleeping. Well, you should have more of this vitamin have more B vitamins, they'll keep you awake. It's not that simple. So I do recommend please get bloodwork have someone qualified to actually read those blood results. And it may sadly not be your doctor. I got my bloodwork done.

I know what I'm looking for when I do my blood work. I this is this is what I do. My vitamin D levels were low, which did surprise me, but they were low explained a lot. I went to the doctor and I said okay, cool. So what do you suggest? And she's like, nope, everything's fine.

I said, you're not worried about The vitamin D level. She said nope, it's fine. Don't worry about it. I started taking a vitamin himself after. They don't how do you ask for? I just want like if I have bloodwork done, is there a certain way to say, you know, I want to check to see if my vitamins are all in order?

Is there a certain blood test we're looking for they're looking for d. b 12 is a big one that a lot of people are lacking in which we will actually go over. They may check for iron. Usually, that's kind of like a standard part of the test. You can ask them for a vitamin profile. It will it may depend on the insurance company though, but your doctor should kind of know that and not think you're weird for wanting that kind of information. Sure, but you know how that should work.

Micronutrients are less prevalent in food today because of farming practices. Let's be honest, this this conventional system we have a farming is destroying the planet. And it is actually decreasing the nutritional value of our food. Chemical runoff waste, the fact that they don't rotate crops, which is a big, big, big problem, you have to rotate crops there are certain crops. That's what plants do. They suck nutrients out of the soil.

That's how it gets from the soil into your mouth like so when you don't rotate crops now you've just got this this piece of land that's had corn on it for 20 years and now there's no whatever vitamin corn sucks up from the ground. So that organic process of farming helps with that because they rotate their crops, they're not using the same pesticides that are a whole different conversation. Organic farming has less runoff as well has higher nutrients thereby, in my opinion, that's why organic foods taste better. I don't think it's a placebo effect even though I won't say that maybe is but I find organic food to taste better. There are plenty of times who here's how a tomato that they've grown versus the one in the grocery store doesn't smell, cucumbers. Huge difference.

Huge difference. It's the same thing with organic farming. You know, I used to work with an organic farm, doing cooking demos and stuff like that. The produce that we got from him was insane. And it was just a tiny little farm You know, there's nothing special other than the fact that a I think it's tended with love and that adds a lot to it, but it is organic. Our lifestyles are lacking in the sources of delicious phytochemicals, which is plants, and especially with all the diet trends that I hear out there.

Weight Watchers and a few of the others are really good with this because they consider them free foods. So they're urging you to eat more of those but then Some diets that are like nope you can't have this can't have that you can't have that it's a vegetable lagoons have this lagoons have that. We'll go over some of those later. Anyone heard of hyper vitamin osis diagnosis? Like I said, that's when you take too many supplements and it causes liver damage. So supplementation is not something that I joke around with.

I don't ever prescribe supplements to people I don't ever tell them they should am not qualified. Be it's just too tricky of a subject for people to get into. Again, I have a nutritional book from school it's about this thick. It's mind boggling to try and figure out when you get a blood test back to go. Okay have vitamin D. Now luckily I have this book so he says okay, toxicity could include this, that and the other and you know, if you're taking it you need to watch this, that and the other. But not everybody has access to that.

Supplements means that we're not able to eat Whole Foods. In other words, oh here, just take this pill, you don't have to worry about eating a vegetable. It's not that simple. not that simple at all there. If you isolate a compound like lycopene, you take it out of a tomato. It's not going to work the same as eating the whole tomato.

First, lycopene is best when it's slightly warmed, especially for men takes a little bit of cooking. Second, there are a whole bunch of other compounds in that tomato that are working synergistically with that lycopene to make sure that it's getting into your body the right way, and it's doing this and that and the other. You can't figure that out. Know that you just can't. It's nature. She's a little smarter.

So let's see how complicated supplementation can be. with just two vitamins. I'm going to show you vitamin C Did you know all of these things about it, it's best taken on an empty stomach. They don't tell you that on the bottle that's taken with calcium throughout the day as 500 milligram doses because it is a water salt Vitamin if you are drinking water frequently, which I hope you are, you're urinating a lot, right? You drink water urinate, well, every time you pee, there goes some vitamin C. So you have to keep taking it throughout the day, it's better absorbed on a bet on an empty stomach just because of the acid in our stomach that helps break it down. It's highly unstable.

So if you cook it, no good. doesn't work very well. And excess can cause diarrhea, nausea and kidney stone. So if you want those things take a whole lot of vitamin C. I had kidney stones once. I don't suggest taking a lot of vitamin C, and no, it wasn't vitamin C related it was we don't know what it was related to. There can also be corn syrup in your tablets.

So instead of just getting some vitamin C, you're getting a nice little dose of corn syrup in there. I'm pretty sure you know how I feel about points here. clever marketing. So here's your first little Intro to clever marketing. Orange Juice has lots of vitamin C in it we drink tons of it because it says all over the label drink some orange juice. It has lots of vitamin C that's what I knew growing up as a kid Sharla not so has 69.7 milligrams and an orange of vitamin C versus as you can see a bell pepper, cauliflower and a mango mango that has almost four times the amount of vitamin C in it.

Those poor mangoes aren't getting any special advertising out there. Yeah, nothing there's no mango juice in the store selling tons and tons saying have some mango juice. It's got lots of vitamin C. Vitamin D 12. This is the other one that's really really tricky for people. And it's got a lot of attention lately for for good reason. It's a fat soluble vitamin.

So when you take b 12 it does stay in your system for a while. It's not one of those vitamins that you have to take all the It's the same thing with vitamin D. It's a fat soluble vitamin. That's why when you go out in the sun and you're in the sun for 15 minutes in the summer, that's enough vitamin D for a few days unless you have a deficiency, because it stays in your body for a while. So it's a fat soluble vitamin. It helps prevent anemia by forming new blood cells just like iron. So it has similar functions to iron.

It aids in digestion and absorption of other nutrients. Everyone needs to be concerned with it not just vegans. It's a big thing in the community that vegans need to be 12 and bla bla bla. Everyone can be because everyone runs short of it. It can be obtained from non animal sources, including the soil, I have read a whole mess of information that states the contrary, it can be found in the soil. It's a bacteria.

It requires stronger digestive availability. This is a reason so many people besides just vegans may run short on between b 12 usually typically comes from animal products, eggs, the stuff like that. That's why vegans are typically less prone to having enough in their system because they don't eat that. vitamins B one B three C, E, copper and iron can damage v 12 intake. Remember b 12 is a bacteria. Vitamin C is an antioxidant that bites bacteria.

Oops, there's a big problem with a multivitamin. So you have vitamin C and what's that going to do? It's going to kill the B 12. b 12. shots are excellent. When I worked for a chiropractor, she had patients that got the 12 shots and absolutely loved it. If you are low on it, that may be a good option. Otherwise, the next form chewable v 12. is the best form and at about 25 Yuji level per tablet as cyano whole follow me and do not take bye So with a meal or one hour after as it may diminish b 12.

Obviously, the V 12 supplements that I take when I take them are about this big meaning that's the diameter of it. It's like this big. It tastes like I think it's our raspberry flavor or something. It's completely chewable, it tastes delicious. It needs that chewing mechanism so that it actually is assimilated better, but they don't really tell you that. minerals.

This is yummy. minerals are what remain as ash when plants or animal tissues are burned or decomposed completely after death. In other words, basically what happens is your body decomposes and all the minerals that make you up as a human being now go back into the earth. Again, some of the whole you got to eat a whole bunch of foods to get these right. minerals are essential to our survival. They actually believe at this point in time that minerals holes are more important to focus on than vitamins because they are so essential and they're so hard to get two forms of minerals there are macro minerals and trace minerals.

Macro minerals simply mean that point 01 of your body point 01 percent of your body weight is made up of these and you'll see what they are. So the oxygen I virgin nitrogen, all those fun ones. micronutrients, I'm sorry micro minerals or trace minerals make up less than 0.01% of your body weight and it's all those other minerals that you'll see they're micro minerals. The fun part is they're found only in top soil. So we have really bad farming practices without good top soil. What's happening to all of these micro minerals that we are supposed to be getting.

We're not getting them. A very diet of raw nuts, seeds, grains and organic local produce will help you get these in sufficient quantities, not necessarily by taking them in the ebook that I am going to email you guys. I do have a section in there that I go into detail about iron and I explained it a lot more could sake of time, I don't cover it here. Very quick biology lesson. We went over oxidation a little bit last time. It's very simple.

It's it's kind of like when you take a friend to the bar, or you have a young man or a single friend and they go to the bar with you and then they see that really cute guy that you're looking at, and then they end up going after him. That's pretty much what like oxidation of free radicals are. Free radicals are looking for that electron so they just stole your man because that's what they do. So they are not necessarily a bad thing. I know that we did go over oxidation last week. You want to kind of avoid it.

You don't want To get your metabolism to ramped up because then you know there's a whole lot of oxidation however, again, moderation is key. A little is good for you. Free radicals help you detox. they stimulate cell repair assist the body and using glucose as fuel. They're scavengers, that's what they do. Sometimes they kill dangerous cells that are in your body.

They just do that. Free radicals also make avocados apples and potatoes. discolor unless you get one of those wacky GMO apples that aren't supposed to Brown, creepy, please avoid those creepy apples you're supposed to brown. So guess what helps us combat free radicals. plants. I know it says antioxidants on there.

I'm just skipping ahead plants plants do that. So vitamins A, C, D and E are and they are the antioxidants. They help fight to premature aging and illness, the best source you know so some tips when you buy produce, and you want to make sure that you're getting the most bang for your buck because that's what I want you to do so that you stick with it. Avoid wilted produce I have, sometimes your lettuce will wilt in the fridge if it stays there too long. You can actually put it in a bath of cold water and put it back in the fridge and it magically grace packs twice the size the next day. However, if you're buying it in the grocery store, just avoid wilted produce.

You don't want there will be produce You don't know how long it's been there and something's just not right with that. Keep the skin on unless it's a conventional Dirty Dozen food if so please take the skin off. That's where most of the pesticides will sit. Not all but most of them and oftentimes you can remove it that way. Always trim the wax coating. Don't overcook your foods.

Avoid barbeque or frying. It changes the molecular structure when you fry food, barbecuing Unfortunately, no What you're barbecuing is a known carcinogen so it does release cancer compounds into the air doesn't matter what, even if it's corn. Do not refrigerate leftovers for a lengthy amount of timeframe. Again, we're trying to keep oxygen and a great deal of oxygen away from our food. Use airtight containers. Again, it's that whole oxygen thing.

Do not reheat the food if possible. Sometimes I'll take my lunch out for a second. I mean, now I'm eating salads because it's 90 degrees outside all the time. But sometimes I'll take my lunch out in the morning and just not reheat it. I know that's weird. I know food safety standards.

You're not supposed to tell people to do that. However, that's what I do so that I don't have to necessarily read it or I can just pop it in a microwave for a short amount of time. If there's no oven or anything, serve food ASAP when you're cooking, get the food from the stove into people's bellies. A that's a food handling issue and be what it does is the longer food sits the more oxidizes the more it loses To transfer remember, vitamin C is one of those unstable vitamins. So the longer it sits and gets hot or stays in heat, the less vitamin C you have in your food. use fresh produce ASAP if you can't and you consistently find that that lettuce is just going bad, or you have this head of broccoli that's just been sitting in the back of your fridge for about three months now.

Stop buying it fresh, just get it frozen, it stays good. It's perfectly healthy. It's been flashed frozen so that it is a flesh cup so it's frozen and it has a good amount of nutrients in it frozen, frozen vegetables even though the texture is not always perfect. It's a good way to get vegetables into your system. If you do need supplementation, so you go to the doctor or the nutritionist, they know what they're talking about. They do blood work.

You need something here. These are a couple of sites that I have found have good quality, supplementation vitacost and ay ay er You can also do thrive but thrive requires a membership and whatever but they they do have supplements there as well. Common brands are a waste of money Centrum, if you're taking it. You're wasting every dollar that you have. Those vitamins, unfortunately are made not a whole foods which take them your body doesn't recognize what the heck it is. So it just gets rid of it.

It just says, I don't know what that is your foreign invader, I'm going to get rid of you. So even though Whole Foods supplements cost more, in the long run, they actually don't because you're actually absorbing the nutrients and the supplements that you're getting. Otherwise, if it's something like Centrum or whatever the other ones are, you're literally just pissing money down the toilet right away. So next, common misconceptions.