The following nutrients are essential for optimal health and can sometimes be hard to obtain within your diet. This list describes basic supplementation guidelines that work well for mostpeople. *Please check with your healthcare provider to ensure these recommendations are appropriate for your individual needs.   Vitamin A … [Read more...]

Copper recommended daily intake and safe upper limits POPULATION AMOUNT (mcg) Infants (0–6 months) 200 Children (6 months–14 years old) 220–890, depending on age Adolescents (14–18 years old) 890 Adults 900 Pregnant women 1,000 Breastfeeding women 1,300 Upper limit: Currently set at 10 mg/day, but data from carefully … [Read more...]

Vitamin D can be obtained from three sources: Food Ultraviolet light (sun and UV lamps) Supplements Since each person’s vitamin D is affected differently by sunlight, nutrient absorption from food and supplements, and mobilized body stores, there is no one-size-fits-all guideline. Food Sources of Vitamin D Food (3.5 oz. unless … [Read more...]

    Carbohydrate Content of Select Fruits   Fruit Measure Carbohydrate (grams) Banana   1 medium   27   Pear 1 fruit, medium 27 Pomegranate 1/2 fruit (4-inch piece) 27 Mango 1 cup, pieces 25 Apple 1 fruit (3-inch piece) 25 Pineapple 1 cup, … [Read more...]

If you are an athlete following a Paleo diet, there are several additional dietary factors that you need to keep in mind to stay healthy and perform well in your chosen sport. Use the guidelines listed below to help you get started on an appropriate diet, and make changes as needed based on your personal health and performance … [Read more...]

Just getting started on a Paleo diet? Here are some great resources to get you headed on the right track toward a healthier diet in no time!   The Paleo Cure: Chris Kresser’s first book provides a flexible and accessible program with helpful charts and quizzes, a seven-day meal plan, and delectable, nutritious recipes to help you … [Read more...]

If you choose to follow a vegetarian or vegan diet for ethical or religious reasons, but you still want to benefit from the Paleo approach, follow the guidelines listed below to ensure adequate intake of essential nutrients.   VEGETARIANS Vitamin B12 Eat egg yolks, cheese, yogurt, or milk daily Optional: supplement with 1,000 mcg … [Read more...]

The following recommendations are important for optimizing hormonal health and fertility. Good hormone balance will promote optimal weight, energy, mood, skin health, and libido, among other health factors.   Eat a nutrient dense diet Choose anti-inflammatory foods rich in micronutrients: Avoid sugar, white flour, soy, and … [Read more...]