Nutrition

Nutritional Foundations

Nutritional Found

KEEP IT SIMPLE

Proteins & Animal Foods - Salami - Pepperoni - Prosciutto - Chicken (wings, thighs, legs) - Lamb, Turkey, Farm-raised pork - Beef (ribs, ribeye, ground beef 70/30) - Low-Mercury Fish: Sardines, Anchovies, Wild-caught Salmon, Herring, Freshwater Trout, Cod - Free range, organic eggs - Bones (for broth)

Dairy *if tolerated - Cottage cheese - Plain Greek yogurt - Kefir - Grass-fed butter - Parmigiano Reggiano and other hard raw cheeses (avoid shredded) - Raw whole milk vs Coconut milk vs Goat milk - Raw heavy cream

Where to Buy Raw Dairy and High-Quality Meat from Local Farms:

Gather & Deliver

Downtown Marble Falls Farmers Market (Tuesdays 4-7pm)

Cooking Fats & Oils Best for cooking: - Ghee - Grass-fed butter - Coconut oil - Tallow Best for cold use: - Olive oil

Produce, Nuts, Seeds, & Other - Vegetables and greens (spinach, brussels sprouts, other leaf green vegetables) - Fruit (low-glycemic fruits. e.g. Apples, grapefruits, blueberries, avocados, lemons) - Raw unfiltered Honey - Nuts and Seeds (Chia seeds, flaxseeds, macadamia nuts, pecans, Brazil nuts) - Herbs/Spices (Unrefined salt, black pepper, Ceylon cinnamon, pepper flakes) - Dark Chocolate ( >70% cocoa)

Become Familiar with

THE DIRTY
DOZEN

&

THE CLEAN
FIFTEEN

Allows you to make informed choices about pesticide exposure when purchasing produce

Holyworks Wellness

Pedernales Farmers Market (Sundays 10-2pm)

Raw Milk Finder - Real Milk

Printable list:

SHOPPING LIST

Why is eating 30–55 grams of protein at breakfast—along with at least 2.5 grams of leucine—important? 1. Supports Muscle Protein Synthesis (MPS) 2. Leucine is the “trigger” for MPS 3. Breakfast sets the tone for muscle maintenance 4. Boosts Metabolism 5. Improves Satiety and Blood Sugar Control

Who is this combination of protein and Leucine especially important for? 1. Athletes & active people (to recover and grow) 2. Adults over 40 years old (to prevent sarcopenia, age-related muscle loss) 3. Anyone with metabolic or inflammatory issues (since muscle tissue helps regulate glucose, inflammation, and mitochondrial function)

RECIPES

Printable:

7 Day Meal Plan

Recipes

Videos:

Madelaine Rascan Recipes

Breakfast Recipes

Electrolyte Drink

Bone Broth Hot Chocolate

Bella's Café Recipes

Keto Homemade Ice Cream

L. ruteri probiotic yogurt recipe

SALT

Salt

WHY IS SALT IMPORTANT?

Keeps Your
Body Fluids in Balance

Salt (specifically the sodium in salt) helps your body control the amount of fluid in your tissues, including your joints. This helps your joints stay cushioned and move smoothly.

Helps Your
Nerves Work

Sodium is needed for your nerves to send messages.
This helps you think, feel, and move your muscles.

Helps Your
Muscles Contract

Your muscles, including your heart, need sodium to work properly. Sodium helps your muscles tighten and relax as needed.

Helps Your
Body Absorb Nutrients

Sodium helps your gut take in important nutrients from food, such as sugars and proteins.

Refined Table Salt vs Unrefined Mineral-Rich Salt
WHAT'S THE DIFFERENCE?

REFINED TABLE SALT:

This is the common salt found in most kitchens. It has been
processed to remove natural minerals and usually has added ingredients to
prevent clumping (anti-caking agents).

MINERAL RICH SALTS:

Mineral-rich (“whole”) salts retain naturally occurring minerals like magnesium and potassium, which give these salts their distinctive colors. They are minimally processed, free of artificial additives, and provide sodium and trace minerals in their natural proportions.

IMPORTANT NOTES:

All unrefined salts contain trace amounts of minerals, including some heavy metals from their source environments - the key is keeping the levels as low as possible.

Lead Safe Mama recommends keeping salt below 100 ppb lead for regular daily consumption.

If you only use unrefined salts, make sure you get enough iodine from other foods, i.e. seafoods, seaweed, eggs from pasture-raised chickens, or supplements. Iodine is important for your thyroid and overall health.

Top 3 brands for Best Balance

Jacobsen Salt Co. Pure Kosher Sea Salt

(Oregon, USA)

Toxins: Non-detect for all four heavy metals

Minerals: Contains naturally occurring trace minerals from clean Oregon coastal waters

Verdict: Best option - zero detectable toxins with some mineral content

Vera Salt Natural Spring Salt

(Spain)

Toxins: Less than 20 ppb lead, sourced from an ancient underground spring far from industrial areas

Minerals: Ancient spring water source provides natural mineral profile

Verdict: Very clean with good mineral retention from protected source

Mayi Natural Spring Salt

(Turkey)

Toxins: Sourced from a protected underground location 600 meters above sea level, far from industrial establishments, tested free from microplastics

Minerals: High-altitude spring source preserves natural minerals while avoiding ocean pollution

Verdict: Clean profile with natural mineral content from pristine source

Avoid These Popular Brands (Not Recommended):

Morton Iodized Salt: Contains both lead and mercury
Redmond Real Salt: 252-290 ppb lead, 91 ppb arsenic
Selina Naturally Celtic Sea Salt: 626 ppb lead (Lead Safe Mama) (extremely high)
Saltverk Black Lava Salt: High lead (from activated charcoal)