“Believes that everything happens for a reason., so don’t have regrets… coz without the bad things, you wouldn’t be the strong person you are today” N.P.L
The recovery of our inner spirit is in the process not in the outcome and is all about what we are doing in this moment.
“LET’S GET HEALTHY”
Prioritize Whole, Nutrient-Dense Foods
Choose vegetables, high-quality proteins, healthy fats, and low-carb fruits like berries.
Watercress – High in vitamins A, C, K, calcium, and antioxidants; supports detoxification.
Kale – Packed with vitamins K, A, C, fiber, and antioxidants; boosts immunity and heart health.
Spinach – Rich in iron, magnesium, folate, and vitamins A and C; supports blood health and digestion.
Broccoli – High in vitamin C, K, fiber, and sulforaphane; aids digestion and fights inflammation.
Brussels Sprouts – Loaded with vitamin C, K, folate, and fiber; supports heart health and detoxification.
Swiss Chard – Packed with magnesium, potassium, vitamins A, C, and K; regulates blood sugar and circulation.
Collard Greens – High in calcium, fiber, vitamins A, C, and K; strengthens bones and improves digestion.
Bok Choy – Rich in vitamin C, K, folate, and calcium; supports immune and bone health.
Arugula – Loaded with vitamin K, folate, and nitrates; promotes heart health and circulation.
Cabbage – High in vitamin C, fiber, and antioxidants; supports digestion and reduces inflammation.
Asparagus – Rich in folate, vitamins A, C, and K; aids digestion and brain health.
Red Bell Peppers – Extremely high in vitamin C and A; boosts immunity and eye health.
Seaweed (Nori, Kelp, Wakame) – Rich in iodine, magnesium, and unique trace minerals; supports thyroid and brain health.
Mushrooms (Shiitake, Maitake, Reishi) – Packed with vitamin D, selenium, and antioxidants; supports immune function.
Carrots (in moderation for keto) – High in beta-carotene and vitamin A; promotes eye health.
Okra – Loaded with fiber, vitamins C and K; supports gut health and blood sugar regulation.
Zucchini – Low-carb and high in vitamin C, manganese, and fiber; supports digestion and hydration.
Beet Greens – More nutritious than the root, high in vitamin K, A, and calcium; supports detox and circulation.
Cauliflower – Low-carb and rich in vitamin C, K, and fiber; great for keto and digestion.
Turnip Greens – High in vitamins A, C, and K, plus fiber; supports gut and heart health.
Here are 20 high-quality protein sources that are nutrient-dense
1. Grass-Fed Beef
Protein: ~26g per 4 oz
Nutrients: High in B vitamins, iron, zinc, and omega-3s
Benefits: Supports muscle growth, brain function, and energy levels
2. Wild-Caught Salmon
Protein: ~25g per 4 oz
Nutrients: Rich in omega-3 fatty acids, vitamin D, and selenium
Benefits: Reduces inflammation, supports heart and brain health
3. Free-Range Eggs
Protein: ~6g per egg
Nutrients: High in choline, vitamin B12, and healthy fats
Benefits: Supports brain function, eye health, and muscle repair
4. Pasture-Raised Chicken
Protein: ~26g per 4 oz
Nutrients: High in niacin, phosphorus, and selenium
Benefits: Supports metabolism, immune function, and muscle recovery
5. Grass-Fed Lamb
Protein: ~25g per 4 oz
Nutrients: Rich in zinc, iron, B12, and conjugated linoleic acid (CLA)
Benefits: Supports immune health, metabolism, and muscle maintenance
6. Wild-Caught Sardines
Protein: ~22g per 4 oz
Nutrients: High in calcium, omega-3s, vitamin D, and B12
Benefits: Supports bone health, heart function, and reduces inflammation
7. Bison
Protein: ~24g per 4 oz
Nutrients: High in iron, zinc, B vitamins, and omega-3s
Benefits: Supports red blood cell production, energy levels, and lean muscle mass
8. Venison (Deer Meat)
Protein: ~26g per 4 oz
Nutrients: High in iron, B12, and low in saturated fat
Benefits: Supports heart health, metabolism, and muscle growth
9. Grass-Fed Whey Protein
Protein: ~20-25g per scoop
Nutrients: Rich in BCAAs (branched-chain amino acids), calcium, and glutathione
Benefits: Supports muscle recovery, boosts immune system, and enhances gut health
10. Organ Meats (Liver, Heart, Kidney)
Protein: ~23g per 4 oz (liver)
Nutrients: Extremely rich in B vitamins, iron, CoQ10, and vitamin A
Benefits: Supports detoxification, brain function, and energy production
11. Duck Meat (Pasture-Raised)
Protein: ~25g per 4 oz
Nutrients: High in iron, B vitamins, and monounsaturated fats
Benefits: Supports red blood cell production and sustained energy
12. Turkey (Pasture-Raised or Wild)
Protein: ~26g per 4 oz
Nutrients: Rich in tryptophan, selenium, and B vitamins
Benefits: Aids in sleep regulation, immune function, and muscle growth
13. Quail Eggs
Protein: ~6g per 3 eggs
Nutrients: High in B vitamins, selenium, and antioxidants
Benefits: Supports skin health, brain function, and energy levels
14. Goat Meat (Chevon)
Protein: ~27g per 4 oz
Nutrients: High in iron, B12, and low in saturated fat
Benefits: Boosts metabolism, supports cardiovascular health
15. Shellfish (Oysters, Mussels, Clams, Shrimp)
Protein: ~20g per 4 oz (varies by type)
Nutrients: Extremely rich in zinc, selenium, and vitamin B12
Benefits: Supports immune function, heart health, and cognitive function
16. Rabbit Meat
Protein: ~28g per 4 oz
Nutrients: High in B12, iron, and phosphorus
Benefits: Low in fat, easy to digest, and great for lean muscle mass
17. Pork (Pasture-Raised, Heritage Breed)
Protein: ~26g per 4 oz
Nutrients: High in thiamine, B vitamins, and healthy fats
Benefits: Supports nerve function, muscle repair, and metabolic health
18. Cottage Cheese (Full-Fat, Grass-Fed)
Protein: ~14g per ½ cup
Nutrients: High in calcium, casein protein, and probiotics
Benefits: Supports gut health, muscle recovery, and bone density
19. Kefir (Full-Fat, Grass-Fed)
Protein: ~10g per cup
Nutrients: Contains probiotics, calcium, and vitamin K2
Benefits: Supports digestion, immune function, and nutrient absorption
20. Cheese (Aged, Grass-Fed Varieties like Cheddar, Gouda, or Parmesan)
Protein: ~7g per 1 oz
Nutrients: Rich in calcium, vitamin K2, and healthy fats
Benefits: Supports bone health, metabolism, and cognitive function
These high-quality proteins are packed with essential amino acids, vitamins, and minerals, making them ideal for muscle building, metabolism support, and overall health. Offering a mix of animal-based and dairy-based proteins, each with unique benefits for muscle growth, immune support, and overall metabolic health. They are all low in carbs, making them ideal for keto and anti-inflammatory diets.
“Once while St. Francis of Assisi was hoeing his garden, he was asked, ”What would you do it you were suddenly to learn that you were to die at sunset today?” He replied, ”I would finish hoeing my garden.”
