Looking for more? Check out my list of books, films, online databases, and general resources to help educate you on how to optimize your health and wellbeing. Frequently updated, so please come back!
Nutrition Stripped is a support system for all things wellness. And it’s your open invitation to join the global community on our journey to seek out inspiration and share new ways to live whole, eat well and feel amazing.
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Hungry for books? Feed your head with knowledge, wisdom, inspiration, and motivation from some of my favorite reads.
Always Hungry, by Dr. David Ludwig
The Body Ecology Diet by Donna Gates
Celiac Disease: A Hidden Epidemic by Peter H.R. Green
Crazy Sexy Diet by Kris Carr
Eat, Drink, and Be Healthy by Walter C. Willet, M.D.
Everyday Paleo Family Cookbook: Real Food for Real Life by Sarah Fragoso
Death by Food Pyramid by Denise Minger
Fed Up with Lunch: The School Lunch Project: How One Anonymous Teacher Revealed the Truth About School Lunches –And How We Can Change Them! by Sarah Wu
Food Matters by Mark Bittman
Food Politics by Marion Nestle
Food Rules by Michael Pollan
Gluten-Free Diet by Shelly Case
Hungry Planet by Peter Wenzel, Faith D’ Alusio, and Marion Nestle
In Defense of Food by Michael Pollan
Mindful Eating by Brian Wansink, PhD
Savor, Mindful Eating, Mindful Life by Thich NhatHanh
Omnivores Dilemma by Michael Pollan
On Food and Cooking by Harold McGee
The Paleo Solution: The Original Human Diet by Robb Wolf
The Primal Blueprint by Mark Sisson
Safe Food by Marion Nestle
The Complete Idiot’s Guide to Plant-Based Nutrition by Julieanna Hever M.S. R.D. C.P.T.
The Unhealthy Truth: How Our Food Is Making Us Sick – And What We Can Do About It by Robyn O’Brien
The Great Cholesterol Myth: Why Lowering Your Cholesterol Won’t Prevent Heart Disease-and the Statin-Free Plan That Will by Jonny Bowden and Stephen Sinatra
Twinkie Deconstructed by Steve Ettlinger
What to Eat: The Ten Things You Really Need to Know to Eat Well and Be Healthy by Luise Light
What to Eat by Marion Nestle
Why do I Still Have Thyroid Symptoms when my Lab Tests are Normal? By Datis Kharrazian
Worlds Healthiest Foods by George Mateljin
My Paris Kitchen by David Lebovitz
Feast by Sarah Copeland
Thrive Energy by Brendan Brazier
Sunday Suppers by Karen Mordechai
Ovenly by Erin Patinkin
The Kinfolk Table by Nathan Williams
At Home in the Whole Food Kitchen by Amy Chaplin
Plenty More by Yotam Ottolenghi
Green Kitchen Travels by David Frenkiel
The Forest Feast by Erin Gleeson
Ancient Grains for Modern Meals by Maria Speck
Ani’s Raw Food Kitchen by Ani Phyo
Ani’s Raw Food Essentials by Ani Phyo
Barefoot Contessa cookbook collection by Ina Garten
Crazy Sexy Kitchen By Kris Carr
Gather, the Art of Paleo Entertaining by Bill Staley and Hayley Mason
How to Cook Everything Vegetarian by Mark Bittman
Mighty Spice Cookbook by John Gregory-Smith
Practical Paleo by Diane Sanfilippo
True Food: Seasonal, Sustainable, Simply, Pure by Andrew Weil
Veganomicon: The Ultimate Vegan Cookbook by Isa Chandra Moskowitz
Raw Food, Real World by Matthew Kenny
Wheat Belly Cookbook by William Davis
What Katie Ate: And Other Bits and Pieces by Katie Davis
Well Fed: Paleo Recipes for People Who Love to Eat by Melissa Joulwan
Supplement Goal Reference Guide by Examine.com (A must have for those interested in dietary supplements and unbiased scientific research pulled into one comprehensive guide, a personal favorite of mine)
Center for Science in the Public Interest (CSPI)
Eat Right.org, the Academy of Nutrition and Dietetics
Environmental Working Group; Cosmetic Database
Environmental Working Group; What’s in your water?
Environmental Working Group; Pesticides in food
Natural Resources Defense Council, mercury content in fish
National Council Against Health Fraud
Think Dirty app (cosmetic database)
Consumer Labs, third party testing of dietary supplements
Examine.com, scientific data on supplements
Integrity in Science database
National Center for Complimentary and Alternative Medicine (NCCAM)
Office of Dietary Supplements
Jack Norris, RD, vegan health database
Just because I list a book doesn’t mean I’m an advocate for said author. Be open and receptive to multiple health professionals ideas, and then form your opinion from the research.
I often refer to the foods I use in my pantry and recipes as nutrient dense containing said vitamin or mineral; although it’s great to know what food is rich in what vitamin and mineral, you must also familiarize yourself with why that vitamin and mineral is so important to our health! Here I’ve created a summary of Vitamins and Minerals, their role in the human body, amounts needed (which is a guideline), and mostly plant-based food sources of.
Bookmark this page for a quick reference to make sure you’re consuming enough of each! Before we get started, here’s a quick review of the units vitamins and minerals are commonly “measured” by.
TERMS TO KNOW |
RDA: Recommended Dietary Allowances (RDAs), represent the “average” daily dietary intake of each vitamin and mineral a person needs to maintain health and stay away from nutritional deficiencies. RDA’s are categorized to fit age and gender.
AI: For those vitamins for which an RDA has not yet been set (usually due to lack of scientific data), the adequate intake level is used in place.
UL: Tolerable upper intake level (UL) is the maximum amount of daily vitamin or mineral dosage that is likely to be safe for the “average” person. Stay under the UL radar (especially when using supplements) to avoid toxic level, which are rare.
Measurements: Vitamins or minerals that are needed in larger doses are expressed in units of milligrams (mg). Trace minerals and vitamins are expressed in micrograms (mcg). (1 milligram = 1,000 mcg)
VITAMINS [fat soluble] | Fat soluble vitamins absorb best with fat and are soluble by fats only (lipids); these vitamins can be stored in our fat cells/body tissues for later, which can also put someone at greater risk for toxicity if consuming very large quantities of these vitamins (it’s rare, but it can happen). To maximize the bioavailability of fat soluble vitamins such as vitamin D, make sure you eat it alongside some healthy fats to help the body process the vitamin!
Vitamin A | (retinoic acid, retinol, retinal), vital for overall eye health, helps rebuild bone, regulates cell growth and division, decreases risk of certain types of cancers, keeps immune system and blood vessels healthy.
Vitamin D | helps maintain bone health, normal blood levels of calcium, helps form our bones/teeth, metabolism, nervous system function, and immune system function.
Vitamin E | beauty vitamin and antioxidant responsible for protecting lipids from damage, fighting free radicals, maintaining cell membrane integrity, protects vitamin A and fatty acids from oxidation.
Vitamin K | important role in blood clotting factors
VITAMINS [water-soluble] | Water soluble meaning these vitamins dissolve by water, the body excretes these vitamins if you have too much via sweat/urine/etc. once metabolized and used. Our bodies need to consume these vitamins on a daily basis to keep a “balance” in your body from what you’ve excreted naturally. Water soluble vitamins tend to be more “sensitive” to overcooking and heat and will be destroyed to some degree (eat those raw veggies!).
Vitamin B1 (thiamine) | helps energy metabolism with carbohydrates, appetite control, normal digestion, involved in the coenzyme used in energy metabolism, supports nervous system function.
Vitamin B2 (riboflavin) | helps the body convert energy from the food we eat, needed for healthy skin, hair, nails, muscle and brain tissue, important part of normal vision.
Vitamin B3 (niacin) | (nicotinic acid, niacinamide) part of a coenzyme used in energy production and metabolism, supports healthy skin, hair, and nails, used for nervous system and digestive health.
Vitamin B5 (pantothenic acid) | part of coenzyme A, used in metabolism
Vitamin B6 (pyridoxine) | (pyridoxal) part of coenzymes which help the body utilize and make nonessential amino acids, important role in protein metabolism
Vitamin B12 | (cobalamin) part of a coenzyme responsible for the body to create new cells, and maintains normal nervous system function. Deficiencies of vitamin B12 are common among plant-based diets.
Vitamin B7 (Biotin) | helpful for healthy hair, skin and nails, cell growth, and general energy. Also a part of energy metabolism, fat synthesis, amino acid metabolism, and glycogen synthesis.
Folic Acid | (folate, folacin) essential for blood cell formation, protein metabolism, and preventing neural tube defects in infants. Used for energy and new cell synthesis.
Vitamin C | (ascorbic acid) essential vitamin in collagen production and formation, helps strengthen skin, blood vessels, matrix for bone growth, immune function, fighting free radicals, as an antioxidant, and improves the absorption of iron (especially from non-heme sources)
Boron | bone health and prevention of osteoporosis. Found in fruits and leafy green vegetables
Calcium | mineral important in bone and teeth formation, normal muscle contraction (including skeletal/heart muscle tissues).
Chloride | electrolyte that helps the body maintain normal balance of fluids and proper acid/base balance, part of HCL found in the stomach that’s essential for digestion; found in table salt
Chromium | required for the release of energy from glucose, insulin association
Copper | supports healthy bones, muscles, blood vessels, iron absorption, immune function, energy metabolism, creation of blood cells.
Fluoride | involved in bone and teeth formation; found in drinking water, tea
Iodine | essential for a healthy thyroid and metabolism, helps regulate thyroid hormones, tissue growth, and cell activity.
Iron | part of hemoglobin which carries oxygen in the body, incredibly important in our overall health. Iron is part of the protein myoglobin, which makes oxygen available to our muscles for contraction (including heart). Vital for energy and overall health with collagen, neurotransmitters and hormones. Iron is a very common deficiency.
Magnesium | bone health, normal muscle contraction, transmission of nerve impulses, building protein and energy, works with calcium, cell signaling, and blood pressure regulation
Manganese | trace element, antioxidants, important for energy, bone development, wound healing, carbohydrate metabolism, and cholesterol.
Molybdenum | enzymatic systems and processes.
Phosphorus | bone and teeth building/health, component of DNA and RNA, helps convert food we eat into energy, shuttling nutrients to our organs and body as needed.
Potassium | electrolyte important in fluid balancing the body, muscle contraction (heart), transmission of nervous system signals, and muscle function.
Selenium | important in thyroid health, antioxidant in the body, immune function, decreasing inflammation, protects from free radical damage
Sulfur | helps shape and stabilize protein structures (cells), keeps our hair, skin, nail healthy as well
Zinc | building block of enzymes throughout the entire body, growth, skin health, acne, building block for proteins and cells. Responsible for freeing vitamin A from the liver, aids in immune function support, wound healing, taste and smell.
Tara Stiles for mind-body connection/yoga videos
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