MINERALS – THE SPARKS OF LIFE! Karen Urbanek CEO Holistic Health Educators

Please enjoy my Mineral Chart for your personal use or with your clients. For MUCH more information on how the cells of our bodies use minerals and vitamins, please check out the courses created to put YOU back in charge of your amazing health! I have worked with THOUSANDS of individuals helping them eliminate dis-ease, gain energy, reverse cancers, lose weight and rebuild their health and all I have learned I share in my programs. Visit www.HolisticHealthEducators.com to enroll in our 10-Step Program, become EMPOWERED in my seven hour EMPOWERED series, check out the BLOG, enjoy my free Cell-Talk Series and sign up for weekly emails that are loaded with great info! (AND recipes!) – YOUR CELL HEALTH MATTERS! All the best – Karen

We have listed some trace and macro minerals below. If your body requires over 100 mg of a particular element, that element is called a Macro Mineral. If you require less than 100 mg, it’s considered a Trace Element. Both Macro and Trace Minerals are important for good and lasting health. The body needs far greater amounts of Macro Minerals than Trace Minerals, but both types of minerals are needed daily for optimum health, energy, and the ability and capacity for the body to repair itself and maintain new health!

Mineral & Food Sources Why We Need It Herb Sources Daily Need Calcium Sources rich in calcium: dark leafy 99% of the body’s calcium is in the bones and Valerian root, MACRO green vegetables, kale, kelp, teeth. Calcium is important for muscle white oak bark, MINERAL sunflower seeds, cashews, sesame contraction and strength, nerve function, pau d’arco bark, seeds, brown rice, brazil nuts, maintaining a steady heartbeat, metabolism, kelp, comfrey whole grains, almonds, broccoli, blood clotting, activating pancreatic (and leaves, cabbage, summer squash, okra, other) enzymes, energy release, and reducing capsicum, red black strap molasses, green beans, blood pressure. A balance of phosphorus, raspberry, oranges, carrots, papaya, magnesium, vitamins D and K, thyroid horsetail, asparagus, rhubarb, walnuts, hormones, and an alkaline environment are nettle, parsley, oysters and sardines, and most needed to utilize calcium. dandelion, other fruits and vegetables. Deficiencies: Calcium deficiency is alfalfa. Inhibitors: Coffee, soda pop, EPIDEMIC. Muscle cramping, muscle bottled tea, too much salt, spasms, sleeplessness, varicose and spider processed sugars, cigarettes, vein expansion, nervousness, hot flashes, marijuana, a high fat diet, and hammering heartbeat, hemorrhoids, alcohol, all prevent calcium weak or malformed bones, hypertension, utilization and actually PULL depression, elevated cholesterol and rickets. CALCIUM OUT of bones and Toxicity: Acidosis, calcium deposits, bone tissues! Toxic Sources: spurs, kidney stones, nausea, tension, Pasteurized milk, rock calcium stress. supplements. Alkaline-forming

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Mineral & Food Sources Why We Need It Herb Sources Daily Need Carbon All plant life contains carbon. Carbon makes up about 18% of our body MACRO Carbon is highest in mass. It is used as a key ingredient in MINERAL carbohydrates; especially from carbohydrate, protein, and fat formation. fruit and vegetables sources, as Carbon is essential for maintaining life, well as nuts, grains, avocados, particularly, for energy and for growth. and olives. Toxicity: Excess carbon leaves the body as Acid-forming carbon dioxide. Too much or too little carbon dioxide in the blood, often from minimal oxygen exposure (carbon monoxide), or constrained breathing or slow blood flow, will result in kidney failure, migraine, collapse, paralysis, death.

Chlorine Healthy sources: tomatoes, Works as an electrolyte to maintain a correct (Chloride) potatoes, onions, carrots, spinach, acid-base balance throughout the body, MACRO cucumbers, peas, celery, apricots, particularly the fluids in the stomach, MINERAL pineapple, coconut, seaweed, intestines, and blood. dulse, kelp, avocados, lettuce, Important for digestion, expelling toxins, turnips, kale, watercress, heart and nerve function, respiratory asparagus, parsnips, olives, cooked effectiveness, and utilizing iron. dried beans, and sea salt. Deficiency: water retention, toxin buildup and Toxic Sources: Chlorine treated weight gain, poor digestion, iron and vitamin water. Chlorinated water in B12 depletion, fatigue. processed fruit drinks, sodas, and Toxicity: weakness, confusion, dehydration, swimming pools. malformed sperm, headache, weakened Acid-forming eyesight, nerve damage, coma.

Hydrogen All foods contain hydrogen. Good Water is made of hydrogen. Water is needed MACRO sources are WATER, tomatoes, for transportation in the blood and in all cells MINERAL watermelon, celery, carrots, and for detoxifying, nerve communication, and spinach. nearly every function. Hydrogen atoms are also Alkaline-forming used in the mitochondria to create ATP, cell energy.

Magnesium Magnesium is found in cacao (raw Essential mineral necessary for bone and Oat straw, MACRO chocolate), red peppers, dark green teeth formation and for the normal function licorice, MINERAL leafy vegetables, brazil nuts, brown of nerves and muscles. Magnesium aids kelp, rice, apples, spinach, cashews, enzyme function, stimulates elimination, senna, whole grains, fish, dried fruits, helps blood flow and overall relaxation, and peppermin potatoes, alfalfa, figs, kelp, nourishes kidneys and adrenals. It helps t, white pineapple, honey, celery, avocados, metabolize carbohydrates, and supports the willow bananas, peaches, lima beans, hormone regulating parathyroid glands. bark, white beans, legumes, sesame Deficiencies: causes sleepiness, muscle devil’s seeds, seaweed, oat bran, almonds, spasms or cramping, calcium depletion, claw, burdock, filberts, millet, peanuts, pecans, nausea, seizures, poor digestion, skin dandelion, walnuts, pumpkin seeds and disturbances, or nervousness. parsley, nettle, brewer’s yeast. Toxic Sources: Toxicity: Taking a high dose of a magnesium chickweed, Unfiltered water Increases the supplement can cause diarrhea. Way too much and need: Alcohol, fluoride emotional could result in vomiting, muscle weakness, marshmallow. intensity, physical strain, or strenuous breathing, low blood pressure, blood diarrhea. Alkaline-forming clots, or irregular heartbeat.

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Mineral & Food Sources Why We Need It Herb Sources Daily Need Nitrogen Legumes, nuts, seeds, alfalfa, The main element in proteins and DNA. MACRO cauliflower, asparagus, herring, Nitrogen is used for growth and reproduction. MINERAL salmon, peas, green leafy It is in enzymes, hormones, muscles, organs, vegetables, and from the air! 78% cartilage, tissue, tendons, ligaments, of the air we breathe is nitrogen. Deficiencies: Poor immune system, irritability, Toxic Sources: Packaged failure to grow, lethargy, diarrhea, nerve and meat, manure, groundwater muscle complications. impurity. Acid-forming Toxicity: Thyroid malfunction, vitamin A rejection, acidosis, hinders oxygen delivery.

Oxygen Fresh Air, (21% oxygen in every Needed for OPTIMISM. Go, breathe, be happy! MACRO breath! And we breathe around Oxygen is used in blood flow, toxin removal, MINERAL 20,000 times a day.) Fresh fruits digestion, nutrient uptake, to give strength to and vegetables can have 50% of the immune system, eliminating toxins and fat, their weight as oxygen! Oxygen is for concentration, memory, alertness, energy, a component of water, a peaceful mind, and to regulate nerve carbohydrates, and protein. communication. Alkaline-forming Note: When exercising you may notice that you breathe more intensely. Your body needs more oxygen to create energy to sustain your muscles! Deficiency: Fatigue, difficulty sleeping, headache, unconsciousness, memory lapse, brain damage, coma, death. Phosphorus Pecans, almonds, pistachios, PhosphorusToxicity: Light is -theheadedness second most abundant Pumpkin seeds, MACRO papaya, green leafy vegetables, mineral in body. It helps build strong bones peppermint seeds, fish, mushrooms, carrots, MINERAL and teeth, filters out waste in the kidneys, leaves, fennel, peas, whole grains, legumes, dried helps body store and use energy, controls the hops, fruit. Toxic Sources: phosphate activities of most hormones and many chickweed, additives in processed foods and vitamins, plays an active role in tissue and cell burdock, drinks including canned foods and growth and repair, builds teeth, blood, brain parsley, garlic, soft drinks, meat, soap and beauty and hair, and transports fatty acids. dandelion. products, antacids, and breathing Deficiency: Decreased appetite, skin sensitivity, phosphate during mining. insomnia, anxiety, stunted growth, bone and Phosphorus supplement: high joint pain, poor memory, weakness, shallow dose = diarrhea or stomach pain. breathing, quick to anger or irritability. Consistent high supplementation Toxicity: brittle bones, weak immune will reduce overall mineral system, poor kidney healthy, anemia, absorption. Acid-forming breathing and heart problems.

Potassium All fruits and vegetables: dark Crucial in regulating heartbeat, regulating Parsley, MACRO leafy green vegetables, bananas, water movement across cell membranes, blessed MINERAL yams, sweet peppers, nuts, seeds, delivering oxygen to the brain, muscle growth, thistle, fish, kelp, dulse, figs, celery, nerve function, pH balance, carbohydrate and barley grass, mushrooms, dried fruits, protein synthesis. sage, catnip, avocados, legumes, papaya, Deficiency: constipation, salt retention, poor hops, nettle, raisins, brown rice, watermelon, digestion, chills, slow reflexes, slow insulin peppermint brussel sprouts, apricots, broccoli, metabolism, pain, continuous thirst, dry skin, leaves, watercress, potatoes, almonds, muscle weakness, kidney damage, irregular feverfew, and and sunflower seeds. Note: heartbeat. scullcap. prescriptions, diarrhea, thyroid malfunction, and other mineral deficiencies can deplete potassium. Alkaline-forming

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Mineral & Food Sources Why We Need It Herb Sources Daily Need Sodium Pure natural salt provides this Maintains acid-base balance, transmits Kelp, Irish moss, MACRO essential electrolyte for your body. nerve impulses, assists in muscle dulse, rose MINERAL Sodium is found naturally at low contraction and relaxation, used to hips, gotu kola, levels in fruits and vegetables, fluctuate water in and out of cells, stores licorice, especially dark green leafy and releases energy, regulates heart parsley, vegetables, carrots, apples, pumpkin, rhythm, metabolizes carbohydrates and chamomile, string beans, huckleberries, proteins. It is essential to replenish fennel, and gooseberries, celery, kelp and dulse, sodium when you are sweating. dill. strawberries, watermelon, Deficiencies: Fatigue, dizziness, fainting, asparagus, cauliflower, cucumbers, nerve pain, muscle weakness and muscle okra, beets. Toxic Sources: Iodized shrinkage, loss of appetite, memory loss, salt. High levels of salt are found in dehydration, twitching, shortened fast food from fast food restaurants, attention span, weight loss. processed foods like soup, cereal, Toxicity: Too much sodium can lead to ready meals, canned vegetables, kidney disease, heart disease, high blood tomato sauces, unfiltered water and pressure, cancer, weight gain, stroke, chips. To reduce sodium intake: Use acidosis, dehydration, mineral depletion, herbs and spices for flavor, read food and increased anger and irritability. labels and be aware of what you are eating, buy fresh vegetables instead YOU WILL USE LESS SALT WHEN YOU SWITCH of canned, eat fewer salty snacks, TO A HEALTHIER SALT because living produce add less or no salt when cooking, has lots of sodium naturally! taste your food first and do not automatically add extra salt. Alkaline-forming

Garlic, cranberries, bok choy, kale, Assists cellular respiration, helps make Garlic, horsetail. Sulphur brussels sprouts, cabbage, cartilage, hair, nails, insulin, disinfects blood, MACRO cucumbers, cauliflower, helps fight bacteria, stimulates bile secretion, MINERAL horseradish, turnips, beans, slows aging, progresses elimination, and raspberries, kelp, broccoli, lettuce, wards against toxins, pollution, and radiation. and onions! Deficiencies: Acne, lung inflammation, slow Inhibitors: Tobacco decreases healing, eczema, dermatitis, poor growth of absorption. nails and hair. Toxic: in food additives, hair permanents, conditioners, and processed foods. Acid-forming

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Mineral & Food Sources Why We Need It Daily Need Incredibly small amounts are beneficial for hormone Arsenic Hemp, flax, and many whole grains. production, an active brain, detoxing skin, and TRACE Toxic Sources: Inorganic contamination to maintaining strong hair and nails. MINERAL the water, food, or air supply; such as in Toxicity: Metallic taste in your mouth and constant pesticides, insecticides, herbicides, in garlicky breath and stool. Dislodges phosphorus. seafood, in the air near hazardous waste, Constriction of throat, difficulty swallowing, loss of coal burning, glass or mirror manufacture hair, dark skin spots appear. Slows metabolism. Would sites. Breathing tobacco smoke or arsenic cause muscle spasms, muscle and brain damage, treated wood ash, or dental compounds for destroys enzyme shape, and hyper stimulates nerves. root canal fillings. Acid-forming Can result in death. Beryllium Plums, seaweed, chia seeds, tomatoes, Improves balance, hand and eye coordination, and TRACE navy beans, and green beans. intestinal movement. MINERAL Toxic Sources: Cosmetics, inhaling paints, Toxicity: Chest pain, cough, difficulty breathing, rash, dental labs, mining, metal and coal burning, triggers cell apoptosis (death), enzyme inhibitor, and being near hazardous waste sites. reduced energy, affects the lungs, liver, kidneys and heart. Boron Leafy green vegetables, fresh fruits, nuts Boron metabolizes glucose, fats, calcium, copper and TRACE and grains, chickpeas, currants, tomatoes, magnesium, in the food we eat. Aids growth, bone lentils, hazel nuts, carrots, kiwi, oranges, MINERAL development, cell and organ membrane function, dates, grapes, pears, onions, olives, and concentration and short term memory, and hormone apples. production. Toxic Sources: Household cleaners, Toxicity: Nausea and fatigue, diarrhea, rash, cements, ceramic exposure, soaps, and bone abnormality, male infertility. Harms the contaminated air in glass, coal, copper, stomach, liver, kidneys, and brain. and fertilizer workplaces. Acid-forming

Cadmium Kale, collard greens, mustard greens, Improves your sense of smell, reduces pressure in TRACE potatoes, sprouts, all berries, camu camu. head, helps eyes and nerves. MINERAL Toxic Sources: Liver and kidney meat, Toxicity: Interferes with absorption of other minerals. shellfish, plastics, pigments, batteries, Settles in the heart and right kidney. Disrupts and can metal coatings, in processed grains, dairy damage cardiovascular, digestive, neurological, products, meats, fish, fertilizers, auto urinary, reproductive, and respiratory systems. exhaust, cigarette smoke, solder and dentures, water from galvanized pipes, and metal soldering, welding, and mining. Alcohol retains cadmium. Detoxing Foods: Paprika, cabbage-related vegetables, and fruits. Chromium Chromium regulates insulin behavior, carbohydrate Brewer’s yeast, mushrooms, natural and fat metabolism, cholesterol breakdown, and TRACE water sources, sugar cane, molasses, energy transfers. Beneficial for your thyroid and MINERAL celery, broccoli, carrots, beets, herbs, spleen. poppy seeds, cayenne pepper, parsley, Deficiencies: Heart problems, slows learning, whole grains, spices. anxiety, fatigue, blood disorders, obesity, Toxic Sources: Industrial leather tanning, shortened life span. Toxicity: Block insulin, new cement, steel production, dyes and proliferate cells, cause kidney and liver damage. pigments, and wood finishing. Acid-

forming Helps growth, appetite control, pancreas function, cell Cobalt Sea salt, sea vegetables, coconut, formation, forms vitamin B12 and red blood cells. TRACE bananas, squash, broccoli, spinach, fish, Deficiencies: Anemia, poor circulation, nerve and MINERAL green leafy vegetables, nuts, oats, herbs, digestion disorders, and abnormalities in cell and some fruits. formation. Toxicity: Heart problems, decreased fertility in men, and blood marrow disorders.

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Mineral & Food Sources Why We Need It Daily Need Copper Dark green leafy vegetables, raisins, Blood antioxidant. Builds cell membranes, helps TRACE oranges, broccoli, star fruit, blackstrap neurotransmitters, used in breathing, energy release, MINERAL molasses, red grapes, avocados, sesame production of red and white blood cells, absorption seeds, legumes, some whole grains, and metabolism of iron, important for infant growth, almonds, and nuts. brain development, the immune system, and supports: Toxic Sources: Copper water pipes, bones, liver, gallbladder, blood, lungs, and heart. cooking utensils. Deficiencies: Weak immune system, malabsorption, Alkaline-forming heart diseases, emotional imbalance, skin sores, retardation, impairment of nervous system, and loss of skin color or hair. Toxicity: Settles in brain and ovaries. Mental and emotional problems, nausea, vomiting, stomach pain, damage to liver and kidneys.

Fluorine/ Carrots, cacao, alfalfa, turnip and beet Organic fluorine helps strengthen teeth and bones, Fluoride greens, cranberries, sunflower seeds, and support the heart. The ionic form, fluoride, is TRACE garlic, spinach, eggplant, green leafy toxic to your body and the earth. MINERAL vegetables, nuts, almonds, dandelions, Deficiencies: Less dense bones. blueberries, kelp, cherry tomatoes, and Toxicity: Causes white, yellow, or brown spots on pomegranate. teeth, sagging and wrinkled skin, painful and aching Toxic Sources: Fluoride added to water, bones, stiff- ness, muscle weakness, muscle and bone toothpastes, mouth rinse, lotions, deterioration, rapid aging, impaired vision, difficulty chemicals, lubricants, dyes, plastics, breathing, death. Teflon, pesticides, fertilizers, seafood, and oats. Iodine Fish,Acid -seafood,forming sea vegetables, kelp, Important component of thyroid hormones, T3 and T4, TRACE cranberries, strawberries, salt, navy beans, for metabolism, growth, development, and MINERAL potatoes, supplements. detoxification. Iodine deficiency is very common. Toxic source: processed white table salt Deficiency: breast pain, breast susceptible to disease, thyroid malfunction, decreased fertility or ability to carry a child, stunts growth, intellectual disadvantage, anxiety, depression. Iron Maca powder, lentils, spinach, figs, yams, Lets red blood cells carry oxygen, reduces stress, TRACE apricots, sesame seeds, sprouts, pumpkin strengthens the immune system, supports brain MINERAL seeds, kidney beans, broccoli, carrots, wild development and temperature regulation. rice, dark green leafy vegetables, oranges, Deficiency: Iron deficiency, anemia, is the most blackberries, winter squash, parsley, common global nutritional deficiency causing fatigue, asparagus, bananas, grapes, raisins, and slow metabolism, difficulty thinking, and muscle almonds. Toxic Sources: old pipes, cast iron spasms. Can also affect mood and memory and cause cookware, many iron supplements and intestinal inflammation and brittle nails. medical prescriptions.Note: The most Toxicity: vomit, diarrhea, intestinal damage, free lethal iron ingestion in children occurs from radicals, increased heart rate, liver failure, coma, prenatal multivitamins. death. Lead Toxic Sources: Canned food, unfiltered Toxicity: Most toxic neurotoxin in the environment. TRACE water, lead-based paint, car exhaust, hair Impaired nervous system, weakness, muscle MINERAL dyes, lead-glazed pottery, tobacco smoke, deterioration, lethargy, mental impairment, tin cans, gasoline vapors, bleached white abdominal pain, constipation, hyperactivity, difficulty sugar, copper and aluminum cookware. learning and remembering, lack of will power, lack of Detoxing Foods: Peppermint, dulse, abstract thinking, tooth decay, allergic reactions to pumpkin seeds, fruits, okra, rhubarb root, food and environment, poor insulin or iron leafy greens, and cayenne pepper. metabolism. Acid-forming

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Mineral & Food Sources Why We Need It Daily Need Lithium Kelp, dulse, watermelon, cherries, whole Increases white blood cell count, transports sodium, TRACE grain foods, seeds. aids in the nervous system. Regulates hormones. MINERAL Note: Sugar lowers lithium amount. Deficiencies: Hormone imbalance, uncontrollable or Acid-forming intense emotions. Toxicity: Headaches, confusion, restlessness, dizziness, psychomotor retardation, exhaustion, coma.

Manganese Garbanzo beans, cloves, dark green leafy Antioxidant, makes and activates enzymes, TRACE vegetables, asparagus, bananas, oranges, metabolizes carbohydrates and fats, forms and MINERAL grapefruit, peas, kelp and other seaweed, strengthens tissues carti- lage and bones, aids in celery, nuts, blueberries, pineapple, beets, function of kidneys, liver, pancreas, spleen, brain, runner beans, brown rice, rye, apricots, heart and lymph. Supports neurotransmitters, legumes, spinach, spelt, and oats. enhances fertility and sex hormones, blood sugar, Toxic Sources: Inhaled, often in or calcium absorption, and cholesterol in the blood around industrial manufacturing. stream. Alkaline-forming Deficiencies: Fatigue, cartilage destruction, nausea, muscle spasms or tension, confusion, irritability, skin rash, pancreas damage, and difficult brain processing. Toxicity: Hormone imbalance, exhaustion, muscle pain, nerve or brain damage. Mercury Dark leafy vegetables, apples, nectarines, Toxicity: Suppresses immune system, alters enzymes, TRACE pears, kumquats, most fruits. mutates cells, causes emotional imbalance, and MINERAL Toxic Sources: contaminated fish, dental accumulates and disrupts kidney, nerve, blood, liver, amalgams, unfiltered water, bone marrow, spleen, brain, heart, skin and muscle thermometers, batteries, light bulbs, function. Enhances allergies, malabsorption, SDS, and fungicides and preservatives on crops, death. vaccinations, hair dyes, cosmetics, and pharmaceuticals.

Molybdenum Foods that grow above ground tend to Molybdenum makes and activates enzymes involved in TRACE be higher in molybdenum. repairing and making DNA. Regulates calcium, iron, MINERAL Dark green leafy vegetables, millet, magnesium, and copper metabolism. Aids in the beans, zucchini, legumes, peas, brown formation of uric acid. High concentrations in the liver, rice, spinach, and beets. kidneys, and bones. Toxic Sources: Unfiltered water. Raises body’s PH, and grows bones. Deficiencies: Stomach ache, poor digestion, stunted bone growth, increased heart and respiratory rate, multiple miner- al deficiencies, weight loss, allergies, night blindness. Toxicity: Joint pain.

Nickel Lentils, nuts, onions, cauliflower, Nickel forms cell membranes, and metabolizes TRACE avocados, green onions, okra, green hormones and fats. It monitors iron absorption from MINERAL leafy vegetables. Toxic Sources: Chips, foods and helps red blood cell formation. breads, cookies, candies, cigarettes, hair Deficiencies: Slow growth, delayed puberty, increased treatments, all brands of margarine, oils, new born mortality. fats, and products labeled Toxicity: Interferes with cell communication, morphs “hydrogenated.” nervous system, inflames lungs and liver, skin rash, Food Detoxifiers: Poppy Seeds remove allergic reactions, holds cancer cells together, inorganic nickel deposits! Also fruits and urinary tract and kidney dis-ease, overflow of blood green leafy vegetables. to brain, paralysis.

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Mineral & Food Sources Why We Need It Daily Need Selenium Brazil nuts, kelp, garlic, mushrooms, leafy Antioxidant, improves elasticity of skin and tissues, TRACE green vegetables, parsley, beets, goji enhances immune system, aids reproduction, protects MINERAL berries, broccoli, onions, cantaloupe, all cell and tissue membranes. carrots, oregano, salmon, peanuts, Deficiencies: Fatigue, elevated cholesterol levels, spinach, ginger root, olives, turmeric. muscle weakness, reduced heart strength, dandruff, Note: Refining flour removes much of the loose skin, cell damage, growth or brain retardation, selenium. liver damage, and ailing breasts. (We recommend 2-4 Acid-forming brazil nuts a day to help those achy breasts and that thyroid!) Toxicity: Loss of hair, skin and nails. Liver and kidney damage. Silicon Oats, barley, brown rice, fruit, green leafy Bone and connective tissue formation and healthy TRACE vegetables, beans, alfalfa, kelp, horsetail, function, aids blood transport and cleansing, muscle MINERAL nettle, flaxseed, apples, grapes, nuts, growth, skin, hair, thymus, nerves, nails, pancreas, and seeds, onions, berries, tomatoes, teeth. Deficiencies: Wrinkles, sensitivity to cold, strawberries, lettuce, figs, dandelion, and weakness, incorrect bone formation, low immunity, cucumbers. Alkaline-forming weak heart, rapid aging.

Tin Algaes, whole grains. Grows hair and increases reflexes. TRACE Toxic Sources: Leakage of the metal cans Deficiencies: balding, reduced response to noise. MINERAL into canned foods, unfiltered water, air in Toxicity: Destroys red blood cells. industrial areas. Vanadium Vegetables and Seafood Decreases cholesterol, proliferates cell division, TRACE Toxic Sources: Toxic if in an airborne state. transports glucose, regulates blood sugar and MINERAL Especially while making rubber, plastics, hormone production, and helps heart contraction ceramics, steel, and other chemicals. effectiveness. Unfiltered water. Deficiencies: Difficulty circulating blood, cardiovascular disease, hypoglycemia, obesity, increased dental cavities, coughing, sore throat, impaired reproductive ability, kidney disease, and growth retardation. Toxicity: Harmful to lungs, throat and eyes. Zinc Sunflower and pumpkin seeds, kelp, Used in all tissues of the body. Zinc helps fight disease, TRACE peaches, dulse, nuts, green leafy make new cells and enzymes, repair DNA, expel MINERAL vegetables, beets, parsley, carrots, carbon dioxide, processes carbohydrates, fats and mushrooms, onions, seafood, and grains. proteins, and grow bones. It is essential for energy Acid-forming production, maintaining proper blood acid-base balance, repairing wounds, stimulating the brain, thyroid, kidneys, thymus, and liver, and aids liver func- tion, digestion, and testosterone levelsDeficiencies: Lack of intestinal absorption, restrictive growth, loss of appetite, poor skin color, delayed healing of wounds, reproduction problems, white spots on fingernails, slow wound healing, infertility, diabetes, loss of taste, poor night vision, dwarfism, loss of smell, decreased sex drive. Toxicity: Liver disease, lethargy, stomach pain, weak bones, anemia, reduced copper absorption, and fever.

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VITAMINS! Karen Urbanek CEO Holistic Health Educators

Please enjoy my Vitamin Chart for your personal use or with your clients. For MUCH more information on how the cells of our bodies use minerals and vitamins, please check out the courses created to put YOU back in charge of your amazing health! I have worked with THOUSANDS of individuals helping them eliminate dis-ease, gain energy, reverse cancers, lose weight and rebuild their health and all I have learned I share in my programs. Visit www.HolisticHealthEducators.com to enroll in our 10-Step Program, become EMPOWERED in my seven hour EMPOWERED series, check out the BLOG, enjoy my free Cell-Talk Series and sign up for weekly emails that are loaded with great info! (AND recipes!) – YOUR CELL HEALTH MATTERS! – Karen

VITAMINS HAVE TWO CATEGORIES: 1) Fat-soluble vitamins (A, D, E, and K), which are stored in the body’s fatty tissues. 2) Water-soluble vitamins: Biotin, Folate (Folic Acid), B3 (Niacin), Pantothenic Acid, B1 (Thiamine), B2 (Riboflavin), B6 (Pyroxidine), vitamin B12, B13, and vitamin C. With water-soluble vitamins, the body must use them right away. Any leftover water-soluble vitamins leave the body through urine or sweat. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years; however, most people are deficient in this vitamin. Each vitamin has an important job in the body. A vita- min deficiency can cause dis-ease and malfunctions no differently than when you are deficient or over-dosed in minerals. Not eating enough vitamins found in foods may increase your risk for health problems, including heart disease, cancer, and poor bone health (osteoporosis).

Dietary supplements are another way to get the vitamins you need. Supplements can be very helpful during pregnancy and for special medical problems. However, we only recommend whole food vitamins made from whole organic food! (Yup, this is quite important!) There is a reason many women taking prenatal vitamins from their pharmacy get sick – they are eating ROCKS, isolates or synthetics! FOLLOWING IS A LIST OF VITAMINS AND SOME NOTES ON THEIR IMPORTANCE. This is not a complete list of vitamins or their benefits, but enough to get you excited and aware of the need for VITAMINS! VITAMIN AKA Best Sources How it Helps Us Over / Under Doing It Vitamin A Beta- Pink grapefruit, Supports the immune and glandular Not enough: Vision Carotene, bright yellow and systems, essential for maintaining impairment, skin FUN FACT: Retinol, orange fruits, healthy skin, good vision, strong discoloration, reduced The body is Retinal, Anti- watermelon, bones and teeth, and promoting memory, reduced able to store ophthalmic, broccoli, apricots, normal growth. It is important for energy Too much: vitamin A in Retinoic acid, yams, dark leafy healthy epithelial cells, digesting Become sick, liver your liver for Carotenoids vegetables, protein, hormone development, shutdown an entire cantaloupe, winter lactation, year! squash, tomatoes, and lining of your papaya, carrots, gastrointestinal, respiratory, pumpkin, avocado, reproductive, and urinary tracts. turnip greens, Vitamin A is best absorbed with spinach, endive, kale, oil or fat. It occurs in animal prunes, asparagus, tissues as retinol, a longer paprika, lemon grass, chemical chain egg yolk, pumpkin, of vitamin A, and occurs in plants as apples, mango, and carotene, building blocks to vitamin banana A.

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VITAMIN AKA Best Sources How it Helps Us Over / Under Doing It Vitamin B1 Thiamine, Nuts, seeds, whole Important for aiding in digestion. Sad gallbladder Thiamin Chloride grains, beans, beets, Forms stomach’s hydrochloric lentils, potatoes, acid. Effects circulation and whole okra, leafy green hormone production. Sustains cell vegetables, brown and organ communication through rice, blackstrap the nervous system. Aids molasses, honey, carbohydrate breakdown into ATP, corn, brazil nuts, cell energy. Builds heart walls, and hemp seeds, and sustains brain function. whole oats

Vitamin B2 Riboflavi Green vegetables, Needed for healthy skin and hair, UVB rays can alter n, brussels sprouts, growth, eye care, producing red vitamin B2 structure. Vitamin nuts, apples, blood cells, metabolizing proteins Keep this supplement G avocados, grains, and carbohydrates, maintaining a in a cupboard. almonds, coconut, healthy immune system, and sunflower seeds, fighting bacteria. Deficiency: swelling, oils, prunes, beet & anemia, mouth or lip turnip tops, sores, skin rash, sore legumes (dried throat, and exhaustion. beans), bananas, carrots, cucumbers, broccoli, red peppers, and sea vegetables

Vitamin B3 Niacin, Nicotinic Avocado, tomatoes, Lines the intestinal tract. Important Deficiency: lack Acid carrots, whole for digestion, circulation, managing of appetite, grains, red weight, lowering blood pressure, coated potatoes, green minimizing cholesterol by increasing tongue, mouth vegetables, HDL and decreasing triglycerides, sores, skin lesions, almonds, whole metabolizing proteins and anemia, diarrhea, barley, nuts, brown carbohydrates, promotes dementia, rice, and sesame relaxation, balances dizziness, forgetfulness, low seeds reduces diarrhea, completes nerve blood sugar, operation, aids in sex hormone dizziness, development and regulation, and insomnia, irritability, empowers clear thinking of the and chronic mind. headaches. If you are overly nervous, this may also be a sign.

Vitamin B5 Pantothenic Broccoli, avocados, Regulates fat and carbohydrate Deficiency: headaches, Acid, bananas, cabbage, metabolism, increases the hormone tingling or numbness in calcium collard greens, peas, cortisone in the adrenal gland. feet and hands, pantothena green vegetables, Relieves a lot of stress. Builds nausea, fatigue, te oranges, beans, neurotransmitters. depression, early molasses graying of hair, sleepless.

Large dose: Diarrhea

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VITAMIN AKA Best Sources How it Helps Us Over / Under Doing It Vitamin B6 Pyroxidine, Green leafy Forms red blood cells, aids in Deficiency: irritability, Pyridoxine vegetables, honey, detoxing the blood stream, helps confusion, depression, HCL, cabbage, bananas, cell oxygen exchange, regulates mouth and tongue Niacinamide, blackstrap molasses, blood sugar (glucose) levels, sores, exhaustion, Pyridoxal nuts, prunes, strengthens brain and nerve twitching, and weight Phosphate walnuts, hazelnuts, function, makes antibodies, helps gain. avocados, metabolize carbohydrates, cantaloupe, green proteins, and fats, aids in proper Note: The more peppers, carrots, DNA and RNA action in the animal proteins you brown rice, potatoes, nervous system and brain. eat, the more vitamin sunflower seeds, Important for stimulating sleep, B6 you need! legumes. Note: appetite, and moods. Increased milling and processing of grain removes this vitamin.

Vitamin B7 Biotin, Biotine-D, Cacao, legumes, nuts Metabolism of proteins and Your intestinal Vitamin H – especially almonds carbohydrates, production of bacteria normally Coenzyme R, and walnuts, hormones and cholesterol, used produce vitamin B7 D-Biotin tomatoes, green orally for hair loss, brittle nails, skin in high enough peas, bananas, rash in infants (seborrheic quantities to meet mushrooms dermatitis), diabetes, and mild and even exceed depression. daily needs.

Note: It is found in many cosmetic and health products for the skin and hair. However, it cannot be absorbed through hair or skin!

Vitamin B9 Folic acid, Green leafy PREGNANT WOMEN EAT OR TAKE Many people don’t Pteroylgluta vegetables, button YOUR B9 -FOLATE! It helps prevent get enough B9! mic acid, mushrooms, brain and spine birth defects and Deficient amounts of Folacin, broccoli, carrots, should be taken regularly by all B9 prohibits the Folate citrus, sunflower women of production of normal seeds, asparagus, child-bearing age as women may red blood dates, sprouts, not know they are pregnant. Folate cells (RBC), which avocados, spinach, is vital for new cell creation, can can cause structural cabbage, lima lower levels of homocysteine, may and cell functions beans, legumes, reduce heart disease risk and colon defects, pre-term Irish potatoes, nuts, cancer. Produces DNA, RNA, and labor, chronic beets, bananas, bee red blood cells. Metabolizes fatigue, loss of facial pollen, kiwi, protein, regulates hormones – heck color, dizziness, coconut, beets, Vitamin B9 is needed for almost fainting, PMS. You okra, brewer’s every single bio transaction in the cannot have yeast, dried beans body! appropriate gene (cooked pinto, navy, transcription and kidney, and lima), replication without peanut butter, sufficient B9! EAT wheat germ YOUR VEGGIES! Note: Supplementing with Folate may mask a B12 deficiency.

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VITAMIN AKA Best Sources How it Helps Us Over / Under Doing It Vitamin B12 Cobalamin, Sunflower seeds, Essential for metabolism of iron, fat, Vegans, vegetarians, Cyanocobalamin comfrey leaves, and proteins, energy production, and meat-eaters alike Methylcobalami kelp, bananas, growth, production and normally need more n concord grapes, regeneration of red blood cells, vitamin B12 than sauerkraut, good balance. Protects, grows, and they get. Not enough whole food allows clear communication along vitamin B12 can lead supplements. the central nervous system. to anemia. Raw animal products contain Karen and her staff some usable B12, use B12 patches as well. behind their ears!

Vitamin B13 Orotic Acid, Sweet red peppers, Metabolizes vitamin B12 and folic Is manufactured in the Pyrimidine sweet potatoes acid, supports a healthy heart and body by intestinal Carboxylic (yams), portabella liver, and is used in growing hair, flora. Acid mushrooms nails, and skin.

Vitamin B15 Pangamic Seeds, nuts, Compensates for low oxygen in It is illegal to sell Acid, brown rice. tissues and cells, lowers blood B15 in the USA, so, Calcium Pangamic acid is cholesterol, improves circulation. Is the most common Panmanate found in brewer’s helpful for arteriosclerosis and form of Pangamic yeast. hypertension. B15 has been used for Acid is called addition recovery and is used calcium pangamate, extensively in Russia. AKA dimethyl glycine (DMG), which is the active component used in Russia. It is suggested to take DMG with vitamins E and A.

Vitamin B17 Nitriloside Raspberries, Antioxidant, supports immune Due to its powerful s, apricots, apricot system, and identifies and effect on cancer Amygdali kernels, eliminates abnormal cell cells, many are n, Laetrile cranberries, overgrowth. advised to consume blackberries, mung a few apricot and lima beans, kernels a day as a garbanzo beans, flax preventative seed, peach or plum measure, while pits others consume 40 each day to reduce cancer growth. Check with your health care provider and research this vitamin!

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VITAMIN AKA Best Sources How it Helps Us Over / Under Doing It Vitamin C Ascorbic acid, All fruits and Boosts immune system! Too much: upset L- vegetables: Antioxidant. Repairs wounds, stomach, dehydroascorbic strawberries, kiwi, beneficial for growth and healing diarrhea acid all berries, all to organs, glands, bones, citrus, tomatoes, connective tissues, teeth, gums, Too little: low iron peppers, apples, skin, tendons, ligaments, and absorption, bleeding persimmons, blood vessels. Aids toxin removal gums, low infection guavas, mangoes, and fat reduction. Synthesizes resistance, slow cherries, collagen for skin, blood vessel healing rate, dry potatoes, walls, and mucous membranes. splitting cabbage, kale, Enhances iron absorption. All hair, easy bruising, papayas, spinach, phases of illness will lessen with nosebleeds, weight broccoli, turnip an increase in vitamin C. gain, weak greens, green bell metabolism, rough dry peppers, red scaly skin, swollen peppers, avocados, painful joints, poor bananas, collards, teeth black currants, parsley, rose hips, cantaloupe, pineapple, cranberries, cauliflower, watermelon, turnip Vitamin D “The SUNSHINE,greens, sweet sprouted Vitamin D works synergistically with A minimum of 10 to sunshine seeds,potatoes alfalfa, vitamin A. It plays a role in 15 minutes of direct

NOTE: vitamin” sunflower seeds, absorbing and regulating calcium sunshine each day Vitamin D can fatty fish (tuna, and phosphorus. This vitamin helps is vital to produce be GET IN THE salmon, mackerel, the body synthesize protein. It is the body’s synthesized SUN!!! etc.), oysters vital to the health of the nervous requirement of by the body system and kidneys. Regulates and vitamin D. No when UVB Ergostero Food is a boosts resistance to infections. glasses rays hit the l, difficult source Essential for the formation of or sunglasses should skin when Viosterol, for getting teeth and bones. Helpful for be worn, and sun exposed to Calciferol vitamin D. depression and concentration. through a glass the sun! Vitamin D is VITAL for cancer of all window doesn’t Vitamin D beds can types, and yes, even skin cancer! work. be quite helpful. RESEARCH this amazing vital Visit vitamin! Too much vitamin D www.mercola.com can make the intestines absorb too much calcium but this is not a common issue.

Vitamin D is a MUST for pregnancy and good health!

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VITAMIN AKA Best Sources How it Helps Us Over / Under Doing It Vitamin E Tocopherols Unprocessed and Your blood LOVES vitamin E! It Eating vitamin E in Tocotrienols unrefined vegetable oxygenates tissues and reduces foods is not risky or oils, raw and your need for oxygen intake harmful. Food is FUEL. sprouted seeds, because you are eating it as well as nuts, almonds, breathing it. It protects cell Supplementing peanuts, hazelnuts, membranes, helps with the with synthetic or filberts, green formation of red blood cells, and isolated vitamin E, vegetables, brown widens blood vessels keeping the however, in high rice, peas, lettuce, blood from clotting. It aids the doses, can spinach, broccoli, reproductive system, all organs, and stimulate bleeding asparagus, the immune system. in the brain, or avocados, sunflower interfere seeds Vitamin E capsules opened up and with infant formation applied to sore nipples is helpful in the womb. It may during breast-feeding. also promote prostate cancer, and forgetfulness.

(What was vitamin E about? Hee hee Vitamin F None Green leafy Lowers blood cholesterol. Helps Signshee….) of deficiency: vegetables, lower risk of heart disease. hair loss, slower unprocessed and Supports adrenal glands, healing, skin issues unrefined promotes strong hair and such as eczema, kidney sunflower/ nail growth. Essential Fatty Acids damage, heart issues safflower/flaxseed/ are ESSENTIAL! and liver concerns. olive oils, flaxseeds, carrots, nuts

Vitamin K phylloquinon Spinach, cabbage, Helps with skin blemishes and Deficiency in e (K1) is asparagus, kelp, discoloration, strengthens skins’ adults is very rare, NOTE: Vitamin found in broccoli, carrots, elasticity, aids in coagulation but has happened K can be plant foods. cauliflower, alfalfa, (keeps blood sticking together). after long- term synthesized tomatoes, turnip Aids the liver, bones, and can treatment with by the body menaquinone greens, blackstrap help prevent hip fractures. It antibiotics, or if the in the (K2) is molasses, green and helps repair broken blood vessels body can’t properly gastrointestin produced in leafy green so it helps get rid of bruising! absorb the vitamin al tract! bacteria, vegetables, kale, from the intestinal including the collards, swiss chard, tract. bacteria mustard greens, found in parsley, romaine, Vitamin K deficiency human and and green leaf does occur in animal lettuce, chlorophyll. newborns. intestines. Smaller amounts in fish. Supplements or a high vitamin K diet may affect how blood thinning drugs (anticoagulants / antiplatelets) work, so keep your eye on this.

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VITAMIN AKA Best Sources How it Helps Us Over / Under Doing It Vitamin N MOTHER Outdoors Vitamin D production, stress You can never overdo NATURE! reliever, mind stimulator and vitamin “N”. Absorbed through oxygenator. touching and being Improves: lymphatic system, nervous By not enjoying the in the great system, cardiovascular system, outdoors you can outdoors! meridian system, reproductive lead to a disruption system, muscle skeletal system, in all of the systems Not compensated hormone production, discharging the mentioned prior! in any cells, EVERYTHING! Enjoy! supplement. (Yes, Karen made this up and believes it is an essential vitamin!)

Vitamin P Now Apricots, cherries, Fantastic antioxidant, strengthens No known referred to cacao, lemons, capillary walls and acts as an anti- side effects (This term is as garlic, licorice, coagulant for capillaries. Aids in of over- outdated, but Bioflavonoi grapefruit, green vitamin C uptake, allergies, consumption. is sometimes ds peppers, black connective tissue repair, Cooking or heating still currants, most inflammation, infection, reversing foods high in referenced…) citrus, grapes, sickness, alleviating pain, and can bioflavonoids greatly prunes, prevent cataracts. reduces their strawberries, potential and effect! paprika Vitamin T Torulitine Sesame seeds, tahini, Forms memory, allows deep coconut, carrots. concentration, helps aid the nervous system, and gives strength and form to blood platelets.

Vitamin U This is a Raw cabbage juice, Strengthens the immune system. natural fresh cabbage, Aids in healing peptic, skin, enzyme… white mushrooms digestive and duodenal ulcers. Helps diabetics.

Choline Acetylcholine Green leafy Aids in both absorption and The body makes only vegetables, cabbage, digestion. Helps make and small amounts of peanuts, cauliflower, release the neurotransmitter choline. lentils, chickpeas, acetylcholine, which legumes, some aids in many nerve and brain whole grains activities. Plays a role in metabolizing and transporting fats.

Inositol Hexahydrox Beans, brown rice, Inositol supports the cardiovascular Taking too much y- corn, sesame seeds, and nervous systems, processing of inositol in cyclohexan wheat bran and fats by the liver, while aiding the supplemented form e most fruits and heart, hair growth, and cell- can worsen bipolar green leafy membrane integrity. disorder. vegetables

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VITAMIN AKA Best Sources How it Helps Us Over / Under Doing It PABA Para-amino Molasses, brown PABA has been used to treat PABA is part of Benzoic Acid rice, sunflower infertility in women and Folate, so some seeds, bran, wheat peyronie’s disease (IPP) found symptoms are the germ, brewers only in men. PABA helps with same. yeast. It is also many skin conditions, vitiligo, Deficiency includes made by your own pemphigus, dermatomyositis, irritability and intestinal bacteria! arthritis, anemia, scleroderma, depression, rheumatic constipation, fever, constipation, and even relieves nervousness, skin headaches. problems, digestive disorders and gray hair with an early onset. If you take too much you may vomit or just plain feel sick.

PROTEIN AWESOME PROTEIN!

An excerpt from LIVE by Karen Urbanek HHP

I say protein, you think: meat. I say eat more protein, you think: I need to eat more animals!

Recently I noticed while reading two books about the Paleo diet (which encourages one to eat meat daily), there was not a single mention of where proteins came from in either book. I believe it is time to share just WHAT proteins actually are!

BY THE END OF THIS EXPLANATION I WILL SAY PROTEIN: YOU WILL THINK AMINO ACIDS. I WILL SAY EAT MORE PROTEIN, YOU WILL THINK: EAT MORE AMINO ACIDS!

Protein is an essential nutrient to our health and our existence. This section of my book will not be using all of the technical terms, such as transfer RNA or messenger RNA, polypeptide chains, or endoplasmic reticulum, because quite frankly, not many of us use these words on a daily basis. This explanation is written for anyone ages 8 years old to 108 to easily understand proteins.

FIRST, WHAT IS PROTEIN? Proteins are the building blocks of our body. A protein is composed of amino acids. A typical protein may contain 500 or more amino acids. Each protein has its own number of amino acids and unique sequence of amino acids which direct the final look of the protein through folding, also determining the particular structure and function.

SECOND, WHAT IS AN AMINO ACID? Amino acids are made up of chains of atoms. Amino acids are simple compounds containing carbon, hydrogen, oxygen, nitrogen and occasionally sulfur. There are 20 amino acids. Your amazing body makes all but 9 of those amino acids. (thus, marketing companies sell you things that read...” Contains all essential amino acids!” on some box of sugar-laced cereal...trickery...)

THIRD, WHAT IS AN ESSENTIAL AMINO ACID? An essential amino acid is one that the body does not make, and you need to obtain from an outside source, i.e. food. The essential amino acids required by adult bodies are: leucine, isoleucine, valine, threonine, methionine, histidine, phenylalanine, tryptophan, and lysine. Thus, you may hear “the 9 essential amino acids” referring to adult needs. For children, cysteine, arginine, and tyrosine are also considered to be essential amino acids.

FOURTH, HOW DO THE AMINO ACIDS MAKE A PROTEIN? This is easiest to understand if described as follows: The English alphabet contains 26 letters. By combining these letters, we can make numerous words. The periodic table of the elements has 118 elements. Combining the elements differently creates different chemicals. Amino acids are just like letters or elements. Your body combines amino acids to make different proteins. There are over 100,000 different proteins in your body alone! Your eyelashes have one combination of amino acids while your skin has another.

Thousands of different types of proteins are being manufactured from those amino acids in your body as you read this! (This is where the tRNA and the mRNA come into play, but that would require a few more paragraphs…)When proteins are consumed in a healthy system, they are broken down by stomach acid and multiple enzymes into amino acids, absorbed through the small intestine and stored in an “amino acid pool”, which circulate to cells throughout your body by the blood and lymph systems.

Based on the supply and demand of specific amino acids, our liver and our cells are constantly making deposits and withdrawals from this amino acid pool. In essence, the proteins are broken down from the state in which you ate them

www.HolisticHealthEducators.com ©2020 Karen Urbanek / Holistic Health Educators back into single or small chains of amino acids that your body can re-arrange and use for its own needed proteins. Simple isn’t it?

EXAMPLE: The lion attacks a plant-eating antelope, eats its stomach and then whatever else it wants, and goes to sleep for hours. While it sleeps, the lion’s body breaks down the antelope proteins (proteins the antelope got from all the plants it just ate) into amino acids, which then combine in the lion to make the proteins it needs to repair the cut on his ear, or rip on his paw. The lion wakes up and has new proteins created from the amino acid chains sup-plied by the antelope proteins. The lion’s body also stores unused amino acids until they can be used or replenished. An amino acid chain is broken down when eaten and then rebuilt or transformed into a new protein. Let’s say you eat green leaf lettuce. As the lettuce is eaten and broken down into amino acids, it is built up again (converted) into human proteins needed by YOU. When a carnivore eats an herbivore (plant eater), the amino acids are broken down from the herbivore and become the carnivore’s protein.

PROTEINS BREAK DOWN INTO SEPARATE AMINO ACIDS AND YOUR BODY COMBINES THEM AS NEEDED

MYTH: You need to eat certain foods together to form “complete” proteins.

FACT: This was proven scientifically incorrect in the early 1980’s. Remember, your body stores amino acid chains until replenished or used to make proteins. Sometimes they are stored for only short times; others can remain stored for longer. Thus, you do not need to eat proteins “complete”, as they will break down into separate amino acids and be stored until needed anyway!

AMINO ACIDS ARE JUST LIKE THE LETTERS OF THE ALPHABET.

BY COMBINING DIFFERENT AMINO ACIDS TOGETHER, YOU CREATE DIFFERENT PROTEINS!

Let’s start with a history lesson. I love history.

IN 1914, two researchers named Osborn and Mendel found that rats (not humans) grew faster on animal protein than plant protein. Thus, authorities concluded that humans needed animal proteins, and lots of them. IN 1945, researchers found that ten essential amino acids are required for a rat’s diet (not humans). Meat, dairy and eggs supplied all ten of these amino acids, whereas the wheat, rice and corn provided during the 1914 study did not. So, we can gather that indeed the rats did grow faster from meats and dairy, as the meat and dairy contained all the essential amino acids rats needed. (Noted later was that the rats eating meats and dairy died early from cancer and other degenerative diseases. They don’t tell you that in the textbooks!) IN 1952, researchers found that humans required only eight essential amino acids, and that fruits, beans, grains, nuts, and vegetables are an excellent source of all of these. IN THE MID-1900’s, authorities recommended 118 grams of protein a day in the diet. IN THE 1980’s, authorities recommended 46 to 56 grams of protein a day in the diet. IN 2008, authorities recommended 25 to 35 grams of protein a day in the diet. TODAY, it remains a debate about how many grams one needs, 30-70, BUT studies largely suggest eating a higher proportion of plant proteins is best.

THE AVERAGE PERSON STILL CONSUMES 2-4 TIMES MORE PROTEIN THAN NEEDED

This is a startling statistic! Why are we not more concerned about the overconsumption of protein? WE NEED TO BE! People may enjoy eating animals if they want, but far too often we eat too many.

I realize many people enjoy the Keto diet to lose weight or body build, while others feel they do better eating meat each day. You know your body. If you are a body builder than you NEED more proteins as proteins BUILD the body. As I have worked with thousands of people in one on one consultations, I have found many of my clients do much better limiting their www.HolisticHealthEducators.com ©2020 Karen Urbanek / Holistic Health Educators meat proteins and increasing their plant-based proteins, especially if they are fighting inflammation or cancers. To this note, I have included the following quotes for those who are simply nervous of leaving the meat-eating world and venturing off to eat more vegetables. (I personally do not eat meat, and raised our family eating very little meat at all. Not one person in our family was ever overweight or unfit. Our protein count has always been very high.)

HERE ARE SOME QUOTES ABOUT TOO MUCH ANIMAL PROTEIN:

How to Get Well, by Dr. Paavo Airola, Ph.D., N.D. states “We have been brought to believe that a high protein diet is a must if you wish to attain a high level of health and prevent disease. Health writers and ‘experts’ who advocated high protein diets were misled by slanted research, which was financed by dairy and meat industries, or by insufficient and outdated information. The most recent re-search, worldwide, both scientific and empirical, shows more and more convincingly that our past beliefs in regard to high requirements of protein are outdated and incorrect, and that the actual daily need for protein in human nutrition is far below that which has long been considered necessary. Researchers, working independently in many parts of the world, arrived at the conclusion that our actual daily need of protein is only 25 to 35 grams [raw proteins being utilized twice as well as cooked]...But what is even more important, the worldwide research brings almost daily confirmation of the scientific premise...that proteins, essential and important as they are, can be extremely harmful when consumed in excess of your actual need.” He continues, “The metabolism of proteins consumed in excess of the actual need leaves toxic residues of metabolic waste in tissues, causes autotoxemia, over acidity and nutritional deficiencies, accumulation of uric acid and purines in the tissues, intestinal putrefaction, and contributes to the development of many of our most common and serious diseases, such as arthritis, kidney damage, pyorrhea, schizophrenia, osteoporosis, arteriosclerosis, heart disease, and cancer. A high protein diet also causes premature aging and lowers life expectancy.”

In the New England Journal of Medicine, researchers Dr. Barry Branner M.D., PhD and Dr. Timothy Meyer M.D. state that “undigested protein must be eliminated by the kidneys. This unnecessary work stresses out the kidneys so much that gradually lesions are developed, and tissues begin to harden.”

”Dr. Willard Visek, Professor of Clinical Sciences at the University of Illinois Medical School, warns, “A high protein diet also breaks down the pancreas and lowers resistance to cancer as well as contributes to the development of diabetes.” Dr. Willard Visek, also notes, “In the digestion of proteins, we are constantly exposed to large amounts of ammonia in our intestinal tract. Ammonia behaves like chemicals that cause cancer or promote its growth. It kills cells, it increases virus infection, it affects the rate at which cells divide, and it increases the mass of the lining of the intestines. What is intriguing is that within the colon, the incidence of cancer parallels the concentration of ammonia.”

Dr. M. Ted Morter, Jr., is the founder of multiple health care clinics, and has been an alternative health care practitioner for more than 35 years. In his book Your Health, Your Choice, he warns, “In our society, one of the principle sources of physiological toxins is too much protein.”

Ross Horne has written numerous books on health and writes in The Health Revolution: “Cooked protein is difficult to digest, and when incompletely digested protein enters the colon it putrefies, and ammonia is formed.”

ALL PROTEIN YOU NEED COMES FROM PLANTS!! REPEAT... ALL PROTEIN YOU NEED COMES FROM PLANTS!!

The question is whether we consume our protein directly from plants, or whether we consume protein secondhand from animals...which in the long run, have gotten their proteins (amino acid chains) from plants. (Carnivores eat herbivores...herbivores eat plants). Remember the lion and antelope story? Well, the best thing the lion did was...he did not cook his antelope! No roasted antelope patties with barbecue sauce on the menu! He ate his antelope raw and the

www.HolisticHealthEducators.com ©2020 Karen Urbanek / Holistic Health Educators antelope amino acid chains were not rearranged. Cooking food kills food and denatures or rearranges the molecular structure of the proteins found within. This cooking causes amino acids to become coagulated or fused together.

In The High Energy Diet, Dr. Douglas Graham teaches us “protein is destroyed at 150 degrees.” At this temperature, he finds the chemical bond and structure of protein is “de-natured.” Once this change happens there is absolutely nothing we can do to “un-de-nature” the protein. Remember that amino acids are made of chains of atoms. Dr. Norman W. Walker proved for over 100 years (yes, you read that right, he lived for over 106 years, some evidence puts his life at 121 years) how a body full of living foods and pure (distilled) water LIVES! Dr. Walker emphasized that there is a difference between atoms that are alive and atoms that are dead. In a human body, Dr. Walker noted that within six minutes after death, our atoms change their vibration and are no longer in a live, organic form. Well then, the difference between cooked and raw protein is the difference between the life and death of the atoms that make up 15 percent of the human body.

Dr. Walker writes: “It takes life to beget life, and this applies to the atoms in our food. When the atoms in amino acids are live, organic atoms, they can function efficiently. When they are destroyed by the killing of the animal and the cooking of the food, the vital factors involving the atoms in the functions of the amino acids are lost.” It has been known for decades that populations consuming high-protein, cooked meat-based diets have higher cancer rates and lower life-spans compared to cultures subsisting on low animal protein or vegetarian diets. These vegetarians can expect an average life-span as high as 90 to 100 years.

Hmm...we have eleven children, lots of grandchildren...count me in on going for 100+!

Stephen Arlin, body builder, fitness trainer, and author, in his book RAW POWER writes, “The Gorilla is the strongest land mammal pound-for-pound. A Gorilla has the strength equivalent to bench pressing 4,000 pounds (1800 kg)! Gorillas eat primarily green-leafy materials which are the real body builders. Of course, the Gorilla is a 100% raw plant eater! Do you think if a gorilla ate bread, meat, cheese, candy, etc. every day, it would be able to perform feats of strength like this? Though its arms aren’t very big, a chimpanzee can rip a car door off of its hinges. I’ve seen “bodybuilders” with 22-inch arms that can’t bench-press 300 pounds. I’m going for chimpanzee strength, not big measurements.” Arlin continues...“Where does a cow, rhinoceros, hippopotamus, or a gorilla get enough protein for real muscle development and growth? Raw plant foods...The potential of anyone eating unnaturally is a short-term gain at the expense of a long-term tragedy. Sure, you can build huge muscles eating meat, but there is a tremendous price to pay in the end...In my opinion, the massive, defined, ripped professional body builders of today have accepted the ultimate Faustian bargain. They fill their bodies with absurd nutritional pollution just to look ‘defined’. Then they wonder why they have completely broken down (or died) by the time they are ‘middle-aged’...the race for the lowest body-fat percentage is a kamikaze crash course.”

In his 1988 book, Improving on Pritikin, Ross Horne notes, “It is a fact that cancer patients make the best recoveries on completely raw vegetarian food...This shows that when vital organs are at their lowest state of function, only raw foods make it possible for them to provide the body chemistry to maintain health. It follows then, that if raw food permits an otherwise ruined body to restore itself to health, so must raw food provide the maximum benefit to anybody—sick or well.” In the March 1983 Journal of Clinical Nutrition, it was noted that by age 65, the measurable bone loss of meat-eaters was five to six times worse than of vegetarians. And in the Aug. 22, 1984 issue of the Medical Tribune, it states that vegetarians have “significantly stronger bones.” John Robbins in Diet for a New America writes, “True, we need protein to replace enzymes, rebuild blood cells, grow hair, produce antibodies, and to fulfill certain other specific tasks...(but) study after study has found that protein combustion is no higher during exercise than under resting conditions. This is why Dave Scott can set world records for the triathlon without consuming lots of protein. And why Sixto Linares can swim 4.8 miles, cycle 185 miles, and run 52.4 miles in a single day without meat, dairy products, eggs, or any kind of protein supplement in his diet.” Robbins gives additional evidence for this claim by naming some of the world’s greatest athletes that were all vegetarians.

THERE ARE MANY VEGETABLES AND SOME FRUITS THAT CONTAIN ALL OF THE ESSENTIAL AMINO ACIDS, INCLUDING: CARROTS, BRUSSELS SPROUTS, CABBAGE, CAULI-FLOWER, CORN, CUCUMBERS,

www.HolisticHealthEducators.com ©2020 Karen Urbanek / Holistic Health Educators EGGPLANT, KALE, OKRA, PEAS, POTATOES, SUMMER SQUASH (ZUC-CHINI), SWEET POTATOES, TOMATOES AND BANANAS.

Great sources of proteins are found in the following plants (placed in no specific order): Legumes: chick peas (garbanzo beans), kidney beans, lentils, lima beans, navy beans, soybeans, split peas, white beans, cranberry beans, pinto beans, black beans Grains: quinoa (Karen Fav), barley, brown rice, buckwheat, millet, oat-meal, rye, wheat, amaranth, teff, wild rice. Vegetables: asparagus, spinach, artichokes, cabbage, alfalfa sprouts, beets, broccoli, cauliflower, brussel sprouts, kale, cucumber, celery, green peas, green peppers, avocado (for those of us who think this is a vegetable), lettuce, mush- rooms, mustard greens, onions, potatoes, sweet potatoes, turnip greens, watercress, yams and all leafy greens. Fruit: pomegranates, raisins, guava, avocado (for those of us who think this is a fruit), apples, apricots, banana, cantaloupe, grapes, grapefruit, honeydew melon, orange, papaya, peach, pears, pineapple, strawberry, tangerine, watermelon. Nuts and Seeds: almonds, cashews, filberts, hemp seeds (GREAT), pistachios, peanuts, pumpkin seeds, chia seeds, sesame seeds, sunflower seeds, black walnuts. Other Sources: Spirulina and bee pollen (My favs), sprouted tofu, nutritional yeast and brewer’s yeast and many more! The percentage of calories provided by protein in spinach is 49%; broccoli 45%; cauliflower 40%; lettuce 34%; peas 30%; green beans 26%; cucumbers 24%; celery 21%; potatoes 11%; sweet potatoes 6%; honeydew 10%; cantaloupe 9%; strawberry 8%; orange 8%; watermelon 8%; peach 6%; pear 5%; banana 5%; pineapple 3% and apple 1%.

A carnivore (meat-eater) has a very short intestinal tract. It is only 2–3 times the length of their bodies, so meat is quickly digested, and the poisonous wastes are quickly expelled. Herbivores (vegetarians) have very long intestinal tracts, thus absorbing as many vitamins and minerals from their vegetarian diet as possible along the way out. Our intestinal tract is four to five times our height. We are designed much more as an herbivore than a carnivore. This long tract enables the wonderful vitamins and minerals, amino acid chains, proteins and life to be absorbed directly from the fresh food items we eat.

On the down-side, the meat we eat essentially putrefies in our bodies. Because our tracts are so long, it takes MUCH more time for any meat to pass through us. Also noteworthy is a carnivore has four times the hydrochloric acid as man, helping to aid in the massive digestive process of meats. It is much harder for our bodies to digest meat that has been cooked, than raw. But don’t you dare eat raw meat in this day and age! We Germans can no longer, as days in past, take a spoonful of raw ground beef and fresh onions and enjoy it on rye bread. Those were the “good old days” ... (sort of. I was always grossed out when I thought about it but ate it anyway because it tasted good and made my uncle Ed proud!)

WHY ARE PROTEINS SO IMPORTANT? BECAUSE THEY ARE THE BUILDING BLOCKS OF YOU!

If someone cannot heal – they may not have all of the amino acids needed to build the chains necessary. If your eyelash calls for 30 amino acid x, 5 amino acid Y, and 14 amino acid z and you only have 3 of amino acid z, then you don’t get a new eyelash. Unless it can create it differently, but we won’t get into that now.

I have an example to share. Roger II, our son, was “in love” at age 16, so he carved his and her initials in a tree. He carefully was etching the letters in the old oak tree until...he cut off the tip of his finger! After receiving a frantic phone call from him, I assured him that if he just came home, we would take care of it. He asked if he should bring the finger-tip with him (it was on the ground) and I said no, it would grow back. He drove home in intense pain. I went out to the herb garden and took comfrey, made a pulse with honey (antiseptic) and applied it all week, along with BF and C Ointment. Because Roger II ate what we did, he had more than enough amino acids floating around to heal and regrow his finger. We changed his dressing often and watched as the finger grew back quickly. Proteins are necessary! Make sure you have enough of those essential amino acids!

The last stage of protein breakdown is uric acid.

IF YOU HAVE HIGH AMOUNTS OF URIC ACID, www.HolisticHealthEducators.com ©2020 Karen Urbanek / Holistic Health Educators WE STRONGLY RECOMMEND NOT EATING MEAT. IF YOU HAVE GOUT, STOP EATING ANIMALS AND EAT YOUR VEGGIES!

Gout is a very severe form of arthritis. You literally become crystallized. You have crystals form in your joints from all the buildup of uric acid! These crystals lead to inflammation that can be extremely painful. Gout can build up for years. An alkalizing diet is the only way to get rid of it and keep gout out! An excess of uric acid comes from the foods you eat that are high in purine such as beef, pork, lamb, canned tuna, dark meat fish, shrimp, lobster, scallops, beer and liquor. Your body makes some purines, but if you have too many, those poor kidneys cannot keep up and you wake up with that painful toe! GOUT – get it out! Following are recommendations for Amino Acid rich foods. Yes, you may eat meat, but please chose your meat wisely. J We only encourage grass-fed organic meat and only consuming organic dairy (if you must). Raw dairy is preferred, so find a clean source near you or…. buy a cow and name her Betsie!!

WHERE TO GET YOUR AMINO ACIDS NOTE: If an Amino Acid is marked “essential” it means your body does not naturally make it and it is essential to get these particular amino acids from your food. AMINO ACID FOUND IN THESE FOODS Alanine Alanine is a non-essential amino acid that helps the body convert glucose and eliminate excess toxins from the liver. Alanine is crucial for preserving balanced levels of nitrogen and glucose in the body. It also helps to protect cells from damage during aerobic activity and is needed to process B vitamins. Plant based sources: watercress, sprouted soy, asparagus, spinach, beans, watermelon seeds, lentils, cauliflower, pumpkin seeds, peanuts, broad beans, corn, sunflower seeds and green peas. Animal based sources: meat, poultry, fish, eggs and dairy products. Arginine Arginine or L-arginine is considered an amino acid that is needed to keep the keep the liver, skin, (semi-essential, joints, and muscles healthy. Arginine helps strengthen the body’s immune system by increasing the important for output of T lymphocytes (T- cells) from the thymus gland. It regulates hormones and blood sugar and children’s growth) promotes male fertility. In addition, research has shown that this amino acid may improve circulation which may treat impotence and heart disease. Arginine is involved in a variety of hormonal processes in the body. It stimulates the pancreas to release insulin, is used to make the pituitary hormone vasopressin, and regulates the production of the growth hormone. Plant based sources: spinach, seaweed, spirulina, watercress, pumpkin leaves, mustard greens, mung beans, horseradish leaf, kidney beans, chives, broccoli, asparagus, sprouted soy, cabbage, turnip greens and broad beans. Animal based sources: white meats, especially turkey breast, chicken, pork loin, lastly red meat and dairy products. Asparagine Asparagine or L-asparagine is a non-essential amino acid involved in the metabolic control of cell functions in the nerve and brain functioning. It helps maintain equilibrium of the central nervous system. Low levels of asparagine may indicate poor metabolism or synthesis of aspartic acid. Which can result in the inability to properly synthesize and excrete urea, which is the major waste product of excess dietary protein. The inability to excrete urea can result in buildup of nitrogen containing toxic metabolites that can lead to confusion, headaches, depression, irritability or in extreme cases psychosis. Plant based sources: Asparagine is found high in animal foods. Studies show If we can lower asparagine, we can prohibit some cancer growth. Asparagine rich foods are: Animal products, fish, asparagus, potatoes, legumes, nuts, sprouted soy, seeds and whole grain. Note: Low asparagine foods: most fruits and vegetables. Animal based sources: dairy products, beef, poultry, eggs, fish and seafood.

www.HolisticHealthEducators.com ©2020 Karen Urbanek / Holistic Health Educators Aspartic acid Aspartic acid also known as L-aspartate, is thought to help promote a robust metabolism. It is sometimes used to treat fatigue and depression. This amino acid helps transport minerals needed to form healthy RNA and DNA to the cells and strengthens the immune system by promoting increased production of immunoglobulins and antibodies (immune system proteins). Aspartic acid keeps your mind sharp by increasing concentrations of NADH in the brain, which is thought to boost the production of neurotransmitters and chemicals needed for normal mental functioning.in buildup of nitrogen containing toxic metabolites that can lead to confusion, headaches, depression, irritability or in extreme cases psychosis. Plant based sources: cabbage, sprouted soy, asparagus, seaweed, spirulina, bamboo shoots, chickpeas, lentils, peanuts, almonds, chestnuts, pistachios, oats, corn, sesame seeds, tahini, sunflower seeds, pine nuts, asparagus, jicama, spinach, pumpkin, potatoes, carrots, eggplants, peppers, celery, lettuce, chicory, garlic, onion, apricot, plum, oranges, pears, papaya, banana, grapes, mangos, figs, apples and currents. Animal based sources: wild game, oysters, sausage meat, halibut, orange roughy fish, tuna and Alaska King crab. Cysteine Cysteine is found in beta-keratin and is the main protein in nails, skin and hair. It helps maintain a healthy, youthful appearance by encouraging collagen production and skin elasticity. N-acetyl cysteine (NAC) is a form of the amino acid cysteine that is most easily absorbed from supplements. NAC may be effective in the prevention and/or treatment of cancer, heavy metal poisoning, smoker’s cough, bronchitis, heart disease, cystic fibrosis, acetaminophen poisoning, and septic shock. Its detoxifying effects may also help enhance the benefits of regular exercise by protecting the body from oxidative stress. Plant based sources: red bell peppers, garlic, onion, broccoli, brussels sprouts, oats and oat bran, wheat germ, sprouted lentils, legumes, sunflower seeds, fish and kamut. Animal based sources: pork, beef, chicken, fish, eggs, yogurt and cheese. Glutamic acid Glutamic acid also called glutamate it is an excitatory neurotransmitter that increases the firing of neurons in the central nervous system. It is a major excitatory neurotransmitter in the brain and spinal cord. It is converted into either glutamine or Gamma-Aminobutyric Acid (GABA), two other amino acids that help pass messages to the brain. Glutamic Acid is important in the metabolism of sugars and fats, and aids in the transportation of potassium into the spinal fluid and across blood/brain barriers. It is found at high levels in the blood and may infiltrate the brain in small amounts. The brain can use glutamic acid as fuel. Plant based sources: spirulina, cabbage, ripe tomatoes, asparagus, broccoli, chives and seeds. Animal based sources: chicken breast, turkey breast, ground beef, fish and eggs. Glutamine Glutamine is an amino acid that helps build and maintain the muscles of the body. It also helps remove toxic ammonia from the liver and helps maintain a healthy central nervous system. Glutamine easily passes through the blood-brain barrier. Glutamine is also an important source of energy for the nervous system. If the brain is not receiving enough glucose, it compensates by increasing glutamine metabolism for energy. Glutamine promotes a healthy digestive tract by helping to balance acid/alkaline levels in the body. Glutamine also protects the liver from the effects of alcohol and acetaminophen overdose. Plant based sources: (high cooking will break down glutamine, so best eaten raw) red cabbage, nuts, beans, parsley, dark leafy greens, asparagus, legumes (chickpeas, peas, lentils), spinach, beets and fermented vegetables such as sauerkraut. Animal based sources: seafood (sardines, crab, lobster, shrimp and prawns), eggs, cottage cheese, ricotta cheese, grass fed meat and milk and bone broth. Glycine Glycine is one of the non-essential amino acids and is used to help create muscle tissue and converts glucose into energy. It is also essential to maintaining healthy central nervous and digestive systems. Glycine is used in the body to help construct normal DNA and RNA strands, the

www.HolisticHealthEducators.com ©2020 Karen Urbanek / Holistic Health Educators genetic material needed for proper cellular function and formation. It helps prevent the breakdown of muscle by boosting the body’s levels of creatine, a compound that helps build muscle mass. Plant based sources: spirulina, sprouted soy, kale, cauliflower, adzuki beans, beans, spinach, cabbage, pumpkin, bananas and kiwi. Animal based sources: (If deficiently low, use meat and poultry) fish, bone broth, gelatin powder, poultry-skin left on, carp, catfish, mollusks, clams, sturgeon, wild salmon, milk, yogurt and cheese. Histidine Histidine is an amino acid that is used to develop and maintain healthy tissues in all parts of the (essential) body. Particularly the myelin sheaths that coat nerve cells and ensure the transmission of messages from the brain to various parts of the body. It acts as a natural detoxifier in the body. People with bipolar disorder should not take histidine. Plant based sources: Quinoa, nuts, beans, seeds, rice, sprouted wheat, rye, seaweed, legumes, cantaloupe, hemp and chia seeds, buckwheat, red potatoes, cauliflower, and corn. Animal based sources: grass fed beef, pork and lamb, chicken, turkey, fish, milk and cheese. Isoleucine Isoleucine is a branched-chain essential amino acid that is best known for its ability to increase (essential) endurance and help heal and repair muscle tissue and encourage clotting at the site of injury. Is also keeps energy levels stable by helping to regulate blood sugar. A deficiency of isoleucine produces symptoms similar to those of hypoglycemia, and may include headaches, dizziness, fatigue, depression, confusion, and irritability. Plant based sources: rye, cashews, almonds, oats, lentils, beans, brown rice, cabbage, hemp seeds, chia seeds, spinach, pumpkin, pumpkin seeds, sunflower seeds, sesame seeds, cranberry, quinoa, blueberry, apples and kiwi. Animal based sources: meat, fish, poultry, eggs and cheese. Leucine Leucine works with the amino acids, isoleucine and valine to repair muscles, regulate blood sugar (essential) and provide the body with energy. It also increases production of growth hormones, and helps burn visceral fat, which is located in the deepest layers of the body and is the least responsive to dieting and exercise. Plant based sources: seaweed, pumpkin, peas, whole grain rice, sesame seeds, watercress, turnip greens, sunflower seeds, kidney beans, figs, avocados, raisins, dates, apples, blueberries, olives, bananas, hemp seeds and legumes. Animal based sources: bee pollen, dairy, eggs, chicken, pork chop and tuna. Lysine Lysine is an essential amino acid known for its antiviral properties. It helps prevent outbreaks of (essential) herpes and cold sores and is needed for hormone production. It supports the growth and maintenance of bones in both children and adults. Lysine is involved in the production of antibodies which promotes a healthy immune system. Which may be part of the reason it is so effective at fighting herpes viruses. This amino acid promotes the formation of both collagen and muscle protein and may help speed up recovery from surgery and sports injuries as well. Plant based sources: legumes, beans, nuts, seeds, vegetables, watercress, hemp seeds, chia seeds, spirulina, parsley, avocados, almonds, cashews, lentils and chickpeas. Animal based sources: grass fed red meat, pork and chicken, salmon, cod, sardines, cheese, particularly parmesan, eggs and yogurt. Methionine Methionine is an essential amino acid that helps the body process and eliminate fat. It contains (essential) sulfur, a substance that is required for the production of the body’s most abundant natural antioxidant, glutathione. Methionine is essential for the formation of healthy collagen used to form skin, nails, and connective tissue, and helps reduce the level of inflammatory histamines in the body. Plant based sources: legumes, sulfur-rich foods, sunflower seed butter, sunflower seeds, hemp seeds, chia seeds, brazil nuts, oats, seaweed, sprouted wheat, figs, whole grain brown rice, beans, legumes, onions, cacao and raisins. Animal based sources: salmon, eggs, halibut, elk, chicken, tuna and turkey.

www.HolisticHealthEducators.com ©2020 Karen Urbanek / Holistic Health Educators Phenylalanine Phenylalanine is an essential amino acid that is needed for normal functioning of the central nervous (essential) system. The body needs phenylalanine to make epinephrine, dopamine, and norepinephrine. These three neurotransmitters basically control the way you perceive and interact with your environment. Phenylalanine supplementation may help you feel happier, satiated and more alert. It has also been known to treat chronic pain and improve memory and concentration. Phenylalanine, which aids in melatonin production, may be effective for treatment of vitiligo, a condition that causes white patches on the skin. Plant based sources: legumes, spirulina, all seaweeds, pumpkin and pumpkin seeds, beans, rice, avocados, almonds, peanuts, quinoa, figs, raisins, leafy greens, berries, olives and seeds. Animal based sources: dairy, chicken breast, pork chop, tuna and seafood. Proline Proline helps the body break down proteins for use in creating healthy cells in the body. It is absolutely essential to the development and maintenance of healthy skin and connective tissues, especially at the site of traumatic tissue injury. It helps to keep muscles and joints flexible and helps reduce sagging and wrinkling that accompany UV exposure and normal aging of the skin. People with pain caused by insufficient cartilage or collagen formation could benefit from extra proline in their diet. Plant based sources: cabbage, bamboo shoots, spirulina, watercress, asparagus, chives, mushrooms, spinach, broccoli, brewer’s yeast, brown rice bran, nuts, seeds, sprouted soy and sprouted grains. Animal based sources: bone broth, organ meats, grass fed beef, pasture raised chicken, wild caught fish, cage free egg yolks and gelatin. Serine Serine helps form the phospholipids needed to make every cell in your body. It is also involved in the function of RNA and DNA, fat and fatty acid metabolism, muscle formation, and the maintenance of a healthy immune system. It also found in the proteins used to form the brain, as well as the protective myelin sheaths that cover the nerves. Without serine, the myelin sheaths could fray and become less efficient at delivering messages between the brain and nerve endings in the body, essentially short-circuiting mental function. Serine is also needed to produce tryptophan, an amino acid that is used to make serotonin, a mood-determining brain chemical. Both serotonin and tryptophan shortages have been linked to depression, insomnia, confusion, and anxiety. Research suggests that low levels of serine may contribute to chronic fatigue syndrome (CFS) and fibromyalgia (FM). Serine helps produce immunoglobulins and antibodies for a strong immune system, and also aids in the absorption of creatine, a substance made from amino acids that helps build and maintain all the muscles in the body, including the heart. Plant based sources: sprouted soy, spirulina, peanuts, asparagus, water spinach, beans, carob, lentils, pistachios, sesame seeds, cauliflower, fenugreek, cabbage, whole grains, pumpkin seeds, hemp and chia seeds. Animal based sources: eggs, free-range elk or game, fish, shellfish, turkey, cottage cheese, quail breast and pork. Threonine Threonine is an essential amino acid that promotes normal growth by helping to maintain proper (essential) protein balance in the body. Threonine also supports cardiovascular, liver, central nervous, and immune system functioning. Threonine is needed to create glycine and serine, two amino acids that are necessary for the production of collagen, elastin, and muscle tissue. Threonine helps keep connective tissues and muscles throughout the body strong and elastic, including the heart. Where it is found in significance, Tyrosine is a non-essential amino acid that helps regulate mood and stimulates the nervous system. It can also help speed up the metabolism and treat conditions characterized by chronic fatigue. Plant based sources: spirulina, watercress, pumpkin, leafy greens, hemp and chia seeds, sesame seeds, sunflower seeds, sunflower butter, almonds, avocados, figs, raisins, quinoa, sprouted grain and sprouted soybeans. Animal based sources: cottage cheese, wild caught salmon, lean beef and lamb, chicken and turkey breast, liver and cheese.

www.HolisticHealthEducators.com ©2020 Karen Urbanek / Holistic Health Educators Tryptophan Tryptophan is an essential amino acid. Your body uses tryptophan to make proteins, the B-vitamin (essential) niacin and the neurotransmitters serotonin and melatonin. However, in order to make niacin and serotonin, you also need to have sufficient iron, riboflavin and vitamin B6. L-tryptophan is used for insomnia, sleep apnea, depression, anxiety, facial pain, a severe form of premenstrual syndrome called premenstrual dysphoric disorder (PMDD), smoking cessation, grinding of teeth during sleep (bruxism), attention deficit-hyperactivity disorder (ADHD), Tourette’s syndrome, and to improve athletic performance. Plant based sources: (converts to serotonin in the brain) Oats, seaweed, hemp and chia seeds, spinach, watercress, sprouted soy, pumpkin, sweet potatoes, parsley, beans, beets, asparagus, mushrooms, lettuce, leafy greens, avocado, figs, winter squash, celery, peppers, carrots, chickpeas, onions, apples, oranges, bananas, quinoa, lentils, peas, nuts, seeds, whole grains, vegetables and beans. Animal based sources: turkey, cottage cheese, chicken, eggs, cheese, milk and yogurt. Tyrosine Tyrosine is a non-essential amino acid that helps regulate mood and stimulates the nervous system. It can also help speed up the metabolism and treat conditions characterized by chronic fatigue. The body needs adequate supplies of tyrosine to make many important brain chemicals that help regulate appetite, pain sensitivity, and the body’s response to stress. It is also needed for normal functioning of the thyroid, pituitary, and adrenal glands. Low levels of tyrosine may lead to hypothyroidism, low blood pressure, chronic fatigue, and sluggish metabolism. It also helps build strong bones and tooth enamel and may speed wound healing or recovery from injury. Without adequate amounts of phenylalanine, the body can’t manufacture its own supply of tyrosine and without adequate amounts of tyrosine, the body cannot metabolize phenylalanine. A shortage of either of these amino acids could leave you vulnerable to a host of mental disorders, including anxiety, depression, low libido, and chronic fatigue. Plant based sources: peanuts, almonds, pumpkin seeds, sesame seeds, lima beans, avocados, bananas, sprouted soy, white beans and lentils, wild rice, carob, oats, spinach, watercress, parsley, chard, lettuce, kale, bok choy, collard greens, apples, pears, avocados, nuts and whole grains. Animal based sources: fish, eggs, parmesan cheese, roast beef, pork chops, salmon, turkey and chicken. Valine Valine is a branched-chain amino acid (BCAA) that works with the other two BCAAs, isoleucine and (essential) leucine, to promote normal growth, repair tissues, regulate blood sugar, and provide the body with energy. Valine helps stimulate the central nervous system and is needed for proper mental functioning. Valine helps prevent the breakdown of muscle by supplying the muscles with extra glucose for energy production during intense physical activity. Valine also helps remove potentially toxic excess nitrogen from the liver and is able to transport nitrogen to other tissues in the body as needed. Valine may help treat liver and gallbladder disease, as well as damage to these organs caused by alcoholism and drug abuse. Valine may help treat or even reverse hepatic encephalopathy, or alcohol related brain damage Plant based sources: beans, spinach, legumes, broccoli, sesame seeds, hemp seeds, chia seeds, sprouted grains, figs, avocados, apples, seeds, blueberries, cranberries, oranges, apricots and peanuts. Animal based sources: cheese, cottage cheese, yogurt, eggs, grass fed beef and lamb, wild caught salmon and trout, turkey and chicken. That’s that! Having run two organic cafes, and enjoying food as much as we do, we have a Family Recipe book if interested! Check out Living in Rawality: A Recipe Book for the Living and the Dead (Living and dead foo that is!) This recipe book can be found on Amazon or at www.HolisticHealthEducators.com

TO YOUR AMAZING HEALTH! - ZuZu – AKA Karen Urbanek

www.HolisticHealthEducators.com ©2020 Karen Urbanek / Holistic Health Educators