Keto Start Guide

What is the Ketogenic Diet? A ketogenic diet is one in which carbohydrates are restricted, fat is eaten liberally, and protein is eaten in moderate quantities. A ketogenic diet is achieved when one enters a state of sustained nutritional ketosis; that is, they are...
Water

Water

Choosing a Drinking Water Filter Clean, adequate amounts of water are essential. This type of water can be obtained from a clean source (e.g. natural stream or spring) with a basic filter for viruses/bacteria OR from a standard source (e.g. tap) that filters out all...

Mineral Overview – Supplementation & Key Points

BEST SUPPLEMENTS I’VE FOUND Real Salt – 106 tsps = $.07/tsp Potassium Citrate (200mg/serving) – $0/12/serving Magnesium Glycinate 120 mg – $0.17/serving Epsom Salt – $1.50/bath Calcium Citrate – $0.12/serving Calcium and magnesium inhibit the absorption of one another...

Fluoride

Adequate Intake (AI) The adequate intake is set at 4 mg/day. Functions Ninety-five percent of fluoride in the body is found in bones and teeth. It is considered important for the prevention of dental caries, although it is not considered an essential mineral. That is,...

Molybdenum

Key Concepts AI – 45 mcg/day UL – 2 mg/day Food Sources – Lentils, peas, whole grains, nuts Adequate Intake (AI) The adequate intake for molybdenum is 45 mcg/day. The average intake for women in the U.S. is 76 mcg/day. The average intake for men in...

Chromium

Key Concepts AI – 35 mcg/day (men); 25 mcg/day (women) UL – not established Potential for toxicity through supplementation Food Sources – Broccoli, whole grains, legumes, nuts, meat Adequate Intake (AI) The AI for chromium is 35 mcg/day for men and...

Manganese

Key Concepts AI – 2.3 mg/day (men); 1.8 mg/day (women) UL – 11 mg/day Food Sources: whole grains, legumes, nuts, coffee, tea, spinach, pineapple Adequate Intake (AI) The AI for manganese if 2.3 mg/day for men and 1.8 mg/day for women. Functions Manganese...

Selenium

Key Concepts RDA – 55 mcg/day UL – 400 mcg/day Food Sources: Brazil nuts, meat, seafood, eggs, whole grains, brown rice, mushrooms, produce (soil dependent) 1 Brazil nut provides your daily intake needs for selenium Recommended Dietary Allowance (RDA) The...

Iodine

Key Concepts RDA – 150 mcg/day (Adults); 220 mcg (pregnancy); 290 mcg (lactation) UL – 1,100 mcg/day Food Sources: Seaweed, seafood, dairy, eggs, beans, potatoes Recommended Dietary Allowance (RDA) The RDA for iodine is 150 mcg/day for adults. During...

Zinc

Key Concepts RDA – Adult males (11 mg); adults females (9mg) UL – 40 mg/day Bioavailability is higher in animals/animal products than plant-based sources due to phytates Iron supplements can decrease zinc absorption Excessive zinc supplementation can...