You're On Your Way! [Thank-You! Keep Checking 4 Future Posts!]

✔You're On Your Way!✔
❈Thanks for Jogging with me, Jewelz! 
Keep on the look-out for more blog entries, as I will post regularly. Take jog over to my upcoming blogs on all types of adventurous FOOD (yes, I'm a 'foodie'...a fitness-foodie) AND on International Travel (I have a flare for culture)! URL's will be posted once complete. 

☮En Route to ☮ be☮  the ☮ change .☮


||Follow my fitness + nutrition Instagram account @JoggingwithJewelz with great pictures and tips!||
♔

First published summertime 2015

{Massages}

MASSAGES. Yes.

Massages can be very holistic. They are AHH-mazing. Everyone should try to schedule a massage every once-in-a-while, as they are very healing. Massages are a technique used for relaxation, a type of therapy that leaves you feeling absolutely rejuvenated afterwards. My advice would be to request a full-body massage and let that masseuse know what areas you may need worked on more than others. Neck pains? Can't shake the headaches? Lower-back injury? Of course, there are many different types of massages, such as a hot rocks massage or a sports massage - which I have been told, "really hurt!". 
Nonetheless, if you like the scent of lavender, you're in luck! If you don't like scents, you can request a no-scent lotion and non-scented body oil. 
Most places provide you with hot tea or ice cold water to keep your body hydrated. I enjoy an Orange Tazo or a simple leafed Jasmine, either before or after the massage... whenever it is offered. 
Some places even offer a hot foot bath (which is sanitary...it's only when you are getting a pedicure and accidentally get cut, that bacteria from the nail-bed tools can harm you) before your massage to help settle you in. 
Once, I was able to walk straight into a spa after a long day of skiing. It was a great experience to rejuvenate all those muscles I used all day on the mountain. I have also tried MassageEnvy as well as the Nordstrom Spa. I even feel lighter on my feet after a massage. I feel calm and overall healthful and so can you! Give in to your massage, try not to be tense going into it. You'll benefit more with this approach. 
Maybe grab a fresh fruit smoothie and indulge in a little shopping afterwards. Or, take a nap, take a walk, go for a swim, take a shower...whatever the day brings. Every "massage day" is different! 
Summer, Winter, Fall, Spring... there is never really not a "good time" to get a massage. 
Book yours soon, you won't regret it! 

Photo by Julia S. in
"Up North" Michigan, Boyne Highlands Spa
Owner of Blog. Copyright.

Find your FIT! #FITBIT

Happy-Fit Wee-Fit Wow-Fit Woah-Fit... FIND YOUR FIT! #FITBIT

Remember those pedometers you got assigned to in elementary school to record your daily steps? Well, here is something you can have fun with just like all those years ago... only this little gadget is way more advanced! If you aren't already a FitBit user, I recommend you become one. 

A FitBit is a wireless activity tracker. My mom and I have the FitBit-Zip, they clip on your pants, belt loop, sports-bra... they're the cutest and most super powerful machines! Actually, I'll be surprising my dad with the new wristband FitBit Flex, a band to be worn around the wrist, which also projects the current user's heart-rate. 
If you want to know what your average maximum heart rate is, here is how you calculate it:


220-Your Age = TARGET HEART RATE

(We don't usually want to workout at our maximum heart rate. You should typically experience around 65-85 BPM)

So for example, if you are 20 years old,
220-20= 200 BPM
Between 50-80% of 200 BPM is 100-170 BPM, which is what you want your target HR to be when vigorously exercising.

Here is a FitBit Zip like mine, in Pink. I love the faces it makes! (The Zips come in Blue, Lime and Black)

Photo Credit to FitBit.Com

This-Way-Fit That-Way-Fit...

What do FitBits do? They track:

{} Calories Burned

{} Number of Steps

{} Tracks Distance

{} Active Minutes 

{} Manually can enter in food intake and water intake on the FitBit App for Smartphones

{} Can view charts, graphs, utilize tools, Track  Improvements 

{} Can Set Achievable Goals

{}Can Earn Badges

{}Can Challenge Friends
{} Automatically syncs to your computer and phone

I strongly encourage you to join the FitBit Community! Be summer ready, spring ready, fall ready, winter ready. Never leave the house without your Fit! Who knows, maybe it'll inspire some spontaneous workouts. 

Thanks for "Jogging with Me!" Continue to jog with me at @JoggingwithJewelz on IG!

The Significance of Probiotics

PROBIOTICS.ϟ
ϟNature's Bounty conveys it precisely, "Be Your Healthy Best"!  Personally, I take a probiotic every single day. Probiotics perform wonders for one's immune health. "Probiotics are living micro organisms...live active cultures..." (Culturelle, 2015) This supplement is "... a natural process..."
 ϟ Think about this: "digestion is a complex process, transforming the food we eat into energy, while ridding our system of wastes and toxins" (Nature's Bounty Inc., 2015). Culturelle and Nature's Bounty Probiotics have even helped cure some of my gastrointestinal pain (stomach-ache, ouch!) "Since 70% of our immune cells are located in our gastrointestinal system, gut health is not only important to digestion but is also involved in overall performance of the immune system," Nature's Bounty expresses, "20 billion active cultures per serving guaranteed...in Ultra Strength Probiotic 10." This helps support a "favorable environment for the absorption of nutrients". ϟ This is especially important when your doctor has prescribed you antibiotics, say, to cure an infection, e.g. sinus infection, it is essential to take a probiotic to help build more good-bacteria in your body.
Probiotics don't just help our gastrointestinal system, they help aid to all parts of our body. A study by Hatakka, et. al. 2008, conveys that probiotics have been shown to fight cancer-causing cells. There have also been numerous studies that express how probiotics can help protect against viruses and infections. 
---Think about it: antibiotics kill pathogens in our body, while probiotics keep the good bacteria alive while producing more of it.---

Photo Credit to Culturelle.com

 If you're don't feel comfortable taking a probiotic, a yogurt a day will suffice to an extent. 

{}{}{}{}{}

Just a note: If you don't take a probiotic, you may want to reconsider. Culturelle expresses that an individual would need to eat 10 yogurts a day just to match the amount of good bacteria that one single probiotic capsule supplies. 

The choice is yours!

Photo Credit to iherb.com and NatureBounty.com

---->Benefits of Taking a Good Jog (with Jewelz!) <----

---->Benefits of Taking a Good Jog (with Jewelz!) <----
☭☭☭

"Jog with me!"
The benefits to taking a good jog are amongst many; it aids in strengthening skeletal muscular bones (musculoskeletal system) and boosts cardiovascular health. 

Listen to this:

❤ Benefits via CNS - Central Nervous System 

❤ The human heart pumps 5L of blood per day! 

❤ The left side of your heart is slightly bigger than the right side because it delivers blood to the entire body!

❤ When you engage in rigorous physical activity, your heart has to work harder to supply oxygenated blood to the blood vessels, tissues and skin in the areas you are working. 

❤ Autorhythmicity is the ability of the heart to generate signals that generate the hearts rhythm. It's a pretty strong muscle.

❤ Sympathetic Activity: is amongst performing a physical activity. It encompasses increased impulses to the brain. (Like biking, kickboxing or "Jogging with Jewelz")

❤ Parasympathetic Activity: We all require it! This is our body taking a break, resting or eating. We experience a reduction in heart rate.

❤ Hypertension: High BP (We don't want this if we can avoid it!)

❤ Hypotension: Low BP (We don't want this if we can avoid it!)

❤ Our bodies just want to maintain HOMEOSTASIS! This means everything in our body must be at the proper levels to fully function at it's best ability. You can do everything in your power to improve or create a healthy body and a healthy mind.

❤Strengthen Those Bones!

❤ Avoid developing conditions such as Osteoporosis by including a healthy source of Calcium in your diet, as well as Vitamin D. In order to receive the benefits of Calcium, Vitamin D must be absorbed to do its job in the body. If Calcitriol is not produced in your body, your body then will start taking Calcium from its very bones, and this can lead to conditions such as the degradation of the human skeleton. Vitamin supplements are encouraged, as well as eating lean proteins and greens! Visit the Nutritional Vitamins/Minerals link in my blog to find out more on the topic of Vitamins/Minerals in depth.

❤ Performing at least 45 minutes of physical activity a day is essential for every human being. Although we can build strong bones through resistance exercise - aided by overall well-being - give your joints a break by taking a swim at the gym. As you work-out different areas of your body, you are putting more strain onto the area of the body you are focusing on. Although you are strengthening your bones in the desired area of choice, sometimes your body just needs a break from strenuous exercise. Try and shoot for a minimum of 40 laps (back and forth) in the pool. If you try it, you may become slightly winded, but at least you'll know you're making progress with your work-out regimen. Alternating between Breast-Stoke, Butterfly and Back-Stroke is a good start. Non-leisure swimming is what I presume to be one of the most beneficial exercises anyone can do to overall better their bodies without overworking their joints, leading to possible overuse or injury. Grab your goggles and go for it. Every limb on your body will thank-you.

❤Heart Healthy Thought: The more you move, the more you'll improve. From my experiences, the healthier the individual, the faster the recovery, should a threat to your health occur. 

❤ So, now that you've learned many ways to increase your physical stamina, what are you waiting for? At the very least... JOG WITH ME!

 [@JoggingwithJewelz on IG]

Photo Credit to 123rf.com

♚Why Whole/Fair Trade is Better!♚

♚Why Whole/Fair Trade is Better!♚

[] Fair Trade is "fair".  Via sustainable agriculture, products you consume when you buy Whole/Fair Trade stem from independently run farms.
{{{Personal Touch!: A large portion of my international friends, particularly from Satima, Japan and Pernambuco and Mina Gerais, Brazil, come to study abroad at my university as it is a Land-Grant university. They study forestry-engineering and sustainable-agricultural engineering. This strengthened my previously established passion for Fair-Trade.}}}

[] If you ever wondered if Fair Trade is safe and adequate to consume, worry no more. Farmers and workers "are paid fair prices and wages, work in safe conditions, protect the environment and receive community development funds to empower and uplift their communities" (Fair Trade USA, 2015). Fair Trade USA's slogan is "every purchase matters", and it's true. 

via joggingwithjewelz on ig

via joggingwithjewelz

[]Whole Foods is a big advocate for organic and whole trade products. For instance, I enjoy their fair-trade coffee. Give it a try sometime. It's a drink you can indulge in and feel good about! My favorite vegan and soy-free chocolate brand is Theo, from Whole Foods. Their chocolate is made from cacao, and is Fair Trade! [Theo PB Cups and Banana Monkey Crunch bars are bomb.] You can now follow them on their newly-made snapchat, "WholeFoods".

via nongmoreport.com

[]Fair Trade also uses NO GMO's!!! GMO stands for Genetically Modified Organisms. Listen to this. "In the U.S., GMO's are in as much as 80% of conventional processed foods" (Non-GMO-Project, 2015). Still not convinced? "GMO's are living organisms whose genetic material has been artificially manipulated in a laboratory through genetic engineering...Virtually all GMO's are engineered to withstand direct application of herbicide and/or to produce insecticide" (Non-GMO-Project, 2015).  Gross! 

via actnaturalhealth.com

[]ORGANIC. Let's talk organic via fair trade. "Nearly half of all Fair Trade Certified imports [are] also organic" (Fair Trade USA, 2015). "Organic production reduces health risks...organic farms respect our water resources...build healthy soil...[it's] a method that emphasizes the use of renewable resources and the conservation of soil and water to enhance environmentally equality...organic producers are lead in innovative research...[they] work in harmony with nature...organic farming helps keep rural communities healthy" (Whole Foods, 2015). Whether you reside in a rural community or very urban population, "organic" is taking over as the popular trend in clean and healthy eating. No genetically engineered crop or seeds, synthetic preservatives, herbicides or fungicides are in organic foods. Organic foods taste scrumptious too!

via mrswebersneighorhood.com

[]Nino Salvaggio's International Marketplace sells barkThins, which are a Fair Trade and Non-GMO certified snack. They have dark-chocolate pretzel with sea salt and a dark chocolate and almond mixture that are super tasty (and come on, there are multiple healthful benefits to consuming dark chocolate!) They also have a pumpkin seed, blueberry crunch and coconut almond variety. Needless to say, Fair Trade products are almost everywhere!

via tripadvisor.com

[] When I first wrote this article, Fresh Thyme had not become popular. Fresh Thyme is very similar to Whole Foods. They have popped up quite a bit around the mid-west. Check out their Fair Trade products, too! 

via calgary.ewb.ca 

via fairtrade.net

[] [] [] I hope this has inspired you to change up your regular dietary patterns. You have now become further advanced in your knowledge and educated on the significance of choosing Fair Trade. 

Why not do something beneficial for both you, and the world? GO GREEN! [] [] []

Via WholeFoods

Photo Credit to Media.WholeFoodsMarket.com

Photo Credit to LinkedIn.com

{Anatomy + Physiology Behind Your Work-Out} ☑

{Anatomy + Physiology Behind Your Work-Out} ☑

First off, there are three systems that work in our body when it comes to ATP regeneration.  Never heard of ATP? ADP? I will enlighten you.  ATP is otherwise known as Adenosine Triphosphate and ADP is known as Adenosine Diphosphate, and they each play a critical role in our exercising bodies.


1. ATP-Pcr System: Immediate and primary energy system that fuels us during short exercise (10-15 seconds) or a high intensity exercise (100 M sprint, 50 M swim)
2. Glycolysis/Anaerobic Energy System: Begins to ramp up to working full capacity from 30 seconds up to 2-3 minutes.
3. Longterm/Aerobic Energy System: Fuels our work-out anywhere from 3 minutes to 300 minutes. 

Muscle cells must have a readily available supply of ATP. Even when the demand for ATP increases suddenly and rapidly, hence, an intense work-out, our muscle cells are our first responders.  
〽When a muscle fiber is resting (say, you're watching your favorite reality television show) the demand on your muscles to use ATP is very small. When your muscles are signaled to contract (get up off the couch) the demand for ATP sky-rockets. 
 ...So how does ATP come about in the first place? Well, a high-energy phosphate is always present in our cells, via in the form of Creatine Phosphate. This compound gives away, or donates, its phosphate to ADP, which is Adenosine Diphosphate. 
When you are about to "get moving", your ATP levels are low, and thus your ADP levels rise in order to produce ATP to be used. This format follows oppositely when you are retracting from exercise to relaxation. This phenomena is very complex.
<><><> We all understand that exercise can be carried out through a range of intensities. ALL forms of exercise do require a continued supply of ATP, but where this ATP comes from fluctuates based on the intensity of the performance/work-out, as well as the blood flow's ability to supply enough O2 to the muscle cells for Oxidative Phosphorylation.  Let's put this in more common terms. As stated above, your muscle cells rely on themselves. They rely on their own glycogen stores to supply glucose to generate ATP.  As you continue busting-it-out during your work-out, your muscles begin to utilize glucose and fatty acids from the bloodstream. If you keep your work-out at a moderate intensity, say when you're taking a jog with Jewelz, oxygen supply should be sufficient enough to continuously keep up with demand (this is when Oxidative Phosphorylation is used)!  Say you are performing heavy exercise, and now Oxidative Phosphorylation becomes less needed as anaerobic glycolysis takes over in the production of ATP. Yet, this system produces mostly lactic acid, and this occurs in the muscle tissue and can enter into the bloodstream. So, are you "feeling the burn" after those deep lounges? That sensation you feel is due to the build-up of lactic acid during strenuous exercise.

Photo Credit to mda.org

<><><> Let's talk Recruitment. And no I'm not talking sport team or greek-life recruitment. I'm talking Muscle Recruitment. Muscles differ in regard to the number of motor units they contain. For example, your biceps contain hundreds of motor units, whereas a single eye-ball contains roughly only a small handful of motor units. The fibers within these units differ in the type of fibers they possess, as well as in the diameter and strength of the fiber. Thus, we welcome the Size Principle. Fine control (simple tasks: picking up a pencil, folding clothes, zipping up your jacket, putting on your socks) is easier when muscular forces are minute, hence the smaller motor units are recruited. When large forces are involved, in contrast, larger increments in force are possible since larger motor units are recruited... (think big: lifting your bike up from the basement and out to garage, taking your college furniture home for the summer out of the back trunk, body-strenuous exercise) Take note that is not only that the motor units vary in size, but they motor neurons that control them also vary in size. These motor neurons contain larger-than-average cell bodies and axons. Smaller motor neurons contain smaller-than-average cell bodies and axons. With this, comes topics of Threshold and Excitatory Synaptic Input, Spatial and Temporal Summation, Firing of a Neuron, the Sliding Filament Theory of Muscle, and SO ON and SO ON and seriously, SO ON! I would be here all day if I continued to link every system in the body as to how it corresponds with physical activity. Rather, let's keep it simplified!

Photo Credit to faculty.pasedina.edu

<><><> Fatigue. We all feel it. You can fight it, though. 
Too many times people want to quit their work-out when they've barely pushed themselves hardly at all. Listen, the difference in duration of exercise reflects the fact that muscles differ in fatigue. This is the muscle's ability to resist a decline in it's dexterity to maintain a constant force of contraction in the face of long-term, repetitive stimulation. Yes, fatigue can set in after any type of muscular activity. Yet, it generally occurs more quickly when a muscle is stimulated at higher frequencies and when larger forces are generated. So why not kick-it-in-gear when you're ready to hit the gym? You can change your body's physical condition to become fitter. Any athlete understands that different types of exercise affect various muscles in various ways. Switch up your aerobic exercise (walk, bike, swim, hike, dance) - here, oxygen supply meets demands and muscles have all the energy they need to perform! Switch up your anaerobic exercise (quick sprint, short-lasting/high-intensity activity) - this is when oxygen supply exceeds demands almost immediately, muscles break down sugar and excessive amounts of lactate are produced...eek!) Vary all your exercises and the intensities in which they are performed at, safely.  
Good-luck to you! You can do it. You've totally got this, even when you think you don't! Who else to better conquer this than YOU? You're all YOU'VE got, so make it count. Believe. Do. Succeed.

--(Info. provided by University A&P Textbooks)--

Photo Credit to www2.waterforduhs.k12.wi.us

Vitamins and Minerals + Phytochemical's in Plants ✿

Vitamins and Minerals + Phytochemical's in Plants ✿

Photo by: Julia S. Owner of blog and photos.

Nutrition as a whole involves what we put into our bodies... how our body physiologically, chemically, emotionally and adaptively responds. 

----> If you are interested in WHO sets the guidelines and standards, (and that does not stand for the World Health Organization - an international agency that aims to regulate pesticide use), the United States and Canada have guidelines in place, which is called the DRI - Dietary Reference Intakes. 

Amongst the DRI, there are four categories to which nutrient intakes must be evaluated. 
1. First, there is the EAR, the Estimated Average Requirements, which focuses on research and policies. 
2. Second, there is the RDA - Recommended Dietary Allowances, with its' focus on adequacy of nutrients in our diets.
3. Third, there is something called AI - Adequate Intakes, which is similar to the RDA.  
4. Fourth, the UL, which stands for Tolerable Upper Intake Levels, focuses on the safety per amount of a specific food we consume. 

---->An example of a DRI: Potassium. The recommended amount per day for an adult is 4,700 mg to avoid muscle weakness and assist in electrolyte balance. Good sources of potassium are salmon, orange juice, bananas, lima beans, baked potatoes, honey dew melons and avocados. 

Always know that too much of anything is never a good thing, either.

Vegetarians vs. Non-Vegetarians and their typical diet consumption: 

Vegetarians: Carbohydrates, Fiber, Thiamin, Folate, Vitamin B6, C, A, and E.

Meat Eaters: Iron, Zinc, Calcium, Vitamin B12, D, and Omega-3 Fatty Acids.

Meat Eaters should try to get more of what Vegetarians do in their diets, as well as Vegetarians (Vegans, Flexitarians, Pescatarians, followers of Paleo, etc.) should try to get more of what Meat Eaters get in their diets (you don't have to consume meat products!). There should be an equal balance. 

***SKIP to the Vitamin or Mineral YOU want to learn more about! 

✿Vitamins - where to get them?

Photo by Julia S. Copyright.

Vitamin A - FISH OIL! Fortified foods like enriched cereals also contain a good source of Vitamin A.  Many vegetables and fruits are sourced with Vitamin A from beta-carotene. Beta-carotene is a carotenoid. Carotenoid is a range of color pigments that are chemical "relatives", or antioxidants, in food sources such as dark leafy greens and oranges. You can get smaller amounts of Vitamin A from butter and eggs.

Vitamin D -  Whether Vitamin D is obtained from sunlight or from food (milk is fortified with Vitamin D), it undergoes a series of chemical transformations in the liver and kidneys (recycles calcium that would be lost in urine) to be activated. Vitamin D regulates our blood calcium and phosphorus levels, and helps maintain bone integrity. Our skeleton houses the most calcium in our body. We can get a rich source of Vitamin D via salmon and tuna.  Vitamin D and Calcium must be absorbed in the body in equal amounts (as much as possible - it's impossible to record how much Vitamin D you are absorbing from the sun) as they work together hand-in-hand.



Vitamin E - First, if one does not get the recommended amounts of Vitamin E, this can lead to inflammation and cell damage in our bodies via free radicals (highly-unstable cell molecules formed during normal cell metabolism that are left un-checked). Hence, deficiency in Vitamin E can lead to cancer development and a wide range of diseases. It is also needed to protect red blood cells that transport oxygen from our lungs to our tissues. This way, we will avoid nerve damage. Vitamin E can be found in safflower oil, wheat germ, mayonnaise, canola oil and sunflower seeds and otherwise in many salad dressings.

Vitamin K - The main function of Vitamin K is to help activate proteins that help clot the blood. We can obtain rich sources of Vitamin K through dark leafy greens, spinach, cauliflower, broccoli and brussels sprouts. In the physiology aspect, a toxic dose of Vitamin K causes the liver to release the blood cell pigment - bilirubin - into the bloodstream instead of excreting it into bile, which leads to jaundice, or yellowing of the skin. Vitamin K is also necessary for the synthesis of bone proteins that bind minerals which normally form bones. Interestingly, many people before and after surgery must have their Vitamin K levels monitored to reduce bleeding during the operation, as people with heart problems need to prevent the formation of clots in their circulatory system by thinning their blood.

Vitamin C - a water-soluble vitamin (dissolves in water), is an antioxidant that aids in collagen synthesis (strengthening of blood vessel walls, forming scar tissue, providing a matrix for bone growth) supports the immune system and boosts iron absorption! The best sources of this vitamin can be obtained from red peppers, orange juice, brussels sprouts, green pepper, grapefruit, broccoli, sweet potatoes, strawberries and bok choy. Smokers typically have lower levels of Vitamin C in their bodies compared to non-smokers, as tobacco use depletes the body's Vitamin C. Increasing Vitamin C absorption will not reverse the damage caused by tobacco use. 

The B Vitamins

B Vitamins are coenzymes, or small molecules that combine with an enzyme to enable the particular enzyme to perform its job. Physiologically, the shape of each enzyme predestines it to accomplish just one kind of job. B Vitamins help the body metabolize carbohydrates, lipids and amino acids. Specifically, Vitamin B6 helps the body use amino acids to synthesize proteins to build new tissues, to make hormones, fight infections and serve as fuel for energy. Vitamin B12 helps cells to multiply (as a cells lifespan is so short, thus, they need to replace themselves rapidly). RBC's live for around 120 days and cells in the digestive tract replace themselves every 3 days.

Thiamin: Enriched Pasta, a Wheat Bagel, Pork Chops, Enriched Cereal, Green Peas, Sunflower Seeds, Baked Potatoes, Black Beans and even Waffles are rich sources of this B Vitamin.

Riboflavin: Milk, Yogurt, Cottage Cheese, Pork Chop, Enriched Cereal, Spinach, Beef Liver and Mushrooms are a rich source of this B Vitamin.

Niacin: Absence of this can cause serious illnesses, like pellagra - a dilation in the blood capillaries occurs and causes the skin to tingle and become painful. Tryptophan is converted into Niacin by the body. By having a well-fed diet consisting of Chicken Breast, Tuna, Pork-Chop, Baked Potato, Enriched Cereal or Mushrooms...Niacin deficiencies are almost always avoided. 


Folate: To make new cells, tissues must have Folate. Every new cell is equipped with new genetic material, and Folate helps to synthesize DNA. Lentils, Pinto Beans, Asparagus, Spinach, Avocado, Beets, Enriched Cereals and Beef Liver are good sources of Folate. Fresh, uncooked vegetables and fruits are superior sources of Folate.  This is because the heat and oxidation when cooking destroy much of the Folate found in these foods. Also, it is essential that babies receive Folate from their mothers before birth to avoid Neural Tube Defects such as Spina Bifida or diminished brain size, which is why it is so important for folate deficiencies not to happen for expecting mothers. 

Photo by Julia S.  Copyright.

✿Minerals - where to get them?

First, lets begin with the differences between Major Minerals and Trace Minerals.

Major Minerals- essential mineral nutrients required in amounts greater than 100 milligrams per day.

Trace Minerals- essential mineral nutrients required in amounts less than 100 milligrams per day.

MAJOR

Calcium --> Milk, Milk Products, Oysters, Fish, Tofu, Turnip Greens/Kale/Broccoli
*Bones, Teeth, Nerve Function, Cell Activity, Clotting, Pressure, Immune Defenses, Normal Muscle Contraction/Relaxation
[Deficiency]: Osteoporosis in adults, stunted growth in children 
[Toxicity]: High blood calcium, abnormal heart rhythms, soft tissue calcification, kidney stones, kidney dysfunction, constipation, interference with absorption of other minerals

Phosphorus --> Foods from animal sources, some legumes.
*Mineralization of bones and teeth, important in cell's genetic material in cell membranes and phospholipids, energy transfer, buffering bodily systems. 
[Deficiency]: appetite loss, bone pain, muscle weakness, impaired growth, rickets in infants.
[Toxicity]: calcification of non skeletal tissues, particularly in the kidney.

Magnesium --> Nuts, legumes, whole grains, dark green vegetables, seafoods, chocolate, cocoa
*Building of protein, enzyme action, normal muscular function, transmission of nerve impulses, proper immune function, maintenance of teeth.
[Deficiency]: low blood calcium, muscle cramps, confusion, impaired vitamin D metabolism, if extreme: seizures, bizarre movements, hallucinations, difficulty swallowing
[Toxicity]: excess magnesium from abuse of laxatives causes diarrhea, nausea, abdominal cramps with fluid and electrolyte and pH imbalances.

Sodium --> Salt, soy sauce, seasoning mixes, processed foods, condiments, fast foods
*Electrolytes (sodium, chloride, potassium) maintain normal fluid balance and acid-base balance in the body. Critical to nerve impulse transmission. 
[Deficiency]: muscle cramps, mental apathy, loss of appetite. 
[Toxicity]: Hypertension

Potassium --> All whole foods, meats, milk, fruits, vegetables, grains, legumes
*Facilitates reactions as making of protein, maintenance of fluid and electrolyte balance, support of cell integrity, transmission of nerve impulses, contraction of muscles including the heart. 
[Deficiency]: dehydration, muscular weakness, paralysis, confusion, can cause death.
[Toxicity]: muscular weakness, triggers vomiting, if given into a vein, can stop the heart.

Chloride --> Salt, soy sauce, moderate quantities in whole, unprocessed foods, large amounts in processed foods.
*Hydrochloric acid found in stomach, necessary for proper digestion. Helps maintain normal fluid and electrolyte balance.
[Deficiency]: Muscle cramps, growth failure in children, mental apathy, loss of apperite; uncommon but can cause death.
[Toxicity]: Normally harmless (the gas chlorine is poison but evaporates from water), can cause vomiting.

Sulfate --> All protein-containing foods
*Certain amino acids, antioxidants, vitamins biotin and thiamine, stabilize protein by shape by forming sulfur-sulfur bridges.
[Deficiency]: None known; protein deficiency would occur first.

Trace

Iodine --> Iodized salt, seafood, bread, plants grown in most parts of the country and animals fed those plants.
*Component of Thyroid hormone Thyroxine, which helps regulate growth, development and metabolic rate.
[Deficiency]: Goiter, Cretinism
[Toxicity]: Depressed thyroid activity, goiter-like thyroid enlargement.

Iron --> Red meats, fish, poultry, shellfish, eggs, legumes, green leafy vegetables, dried fruits.
*Part of the protein Hemoglobin, which carries oxygen in the blood, part of protein myoglobin in muscles, which makes oxygen available for muscle contraction necessary for use of energy.
[Deficiency]: Anemia: weakness, fatigue, pale skin and mucous membranes, concave nails, headaches, inability to concentrate, impaired cognitive function in children, lowered cold tolerance.
[Toxicity]: Fatigue, abdominal pain, infections, liver injury, joint pain, skin pigmentation, growth retardation in children, bloody stools, shock.

Zinc --> Protein-containing foods, meat, fish, shellfish, poultry, grains, yogurt. 
*Associated with hormones, needed for many enzymes, involved in making genetic material and proteins, immune cell activation, transport of vitamin A, taste perception, wound healing, the making of sperm, normal fetal development.
[Deficiency]: Growth failure in children, dermatitis, sexual retardation, loss of taste, poor wound healing.
[Toxicity]: Nausea, vomiting, diarrhea, loss of appetite, headache, immune suppression, decreased HDL, reduced iron and copper status.

Selenium --> Seafoods, organ meats, other meats, whole grains, and vegetables depending on soil content.
*Assists a group of enzymes that defend against oxidation.
[Deficiency]: Predisposition to a form of heart disease characterized by fibrous cardiac tissue, yet uncommon.
[Toxicity]: Nausea, diarrhea, nail and hair changes, joint pain, nerve, liver, and bone damage.

Fluoride --> Drinking water is fluoridated (from sink), tea, seafood.
*Helps form bones and teeth; confers decay resistance on teeth.
[Deficiency]: Susceptibility to tooth decay.
[Toxicity]: Fluorosis, which is discoloration, of teeth, skeletal fluorosis (weak, malformed bones), nausea, vomiting, diarrhea, chest pain, itching.

Chromium --> Meat, unrefined grains, vegetable oils.
*Associated with insulin; needed for energy release from glucose.
Deficiency: Abnormal glucose metabolism.
[Toxicity]: Possibly skin eruptions.

Copper --> Organ meats, seafood, nuts, seeds, whole grains, drinking water.
*Helps form hemoglobin and collagen, part of several enzymes.
[Deficiency]: Anemia, bone abnormalities.
[Toxicity]: Vomiting, diarrhea, liver damage.

✿Phytochemical's

Chemicals, they're a bad thing! Well, not these chemicals. Phytochemical's naturally exist in plants. They absorb the sunlight in their tissues for energy. Ever heard that eating or drinking greens boosts your energy, and therefore enhances your metabolism?  When we consume greens, we take this energy from the original source that the plants got it from...the sun! Pretty cool, huh? Phytochemical's are also naturally occurring in other vegetables and various berries and fruits. Harmful chemicals are found in refined and processed foods... so stay away from the bad chemicals and migrate to the natural, whole and healthy phytochemical's by consuming more wholesome, clean food!

Supplements: As a vegetarian, vegan, or someone who does not consume enough of something (protein for example, or, has a lack of vitamin E because they do not consume soy), there are a variety of multi-vitamins out on the market. Pediatricians #1 choice of Flintstone's or NatureMade vitamins can be taken once a day. NatureMade Vitamins have a vast majority of different vitamins to take, such as Magnesium, Fish Oil, B12, Calcium, etc. If avoiding soy, try "Little Critters" vitamins from Costco, they are a multi-vitamin gummy.

Disclaimer: (The Food and Drug Administration does not condone use of supplements to cure or prevent diseases. Always be sure to consult with your doctor before making any drastic changes to your diet or with supplement usage.) 

I hope this article broadened your scope of obtaining a healthful, whole, nutrient-filled diet. 

----> Comment below some of your favorite recipes, tips or tricks!

[Paraphrased information accredited to Nutrition Concepts and Controversies, 13e, Wadsworth Cengage Learning. Sizer and Whitney].