The Ultimate Nutrition Reference with over 30 ground-breaking charts

Do you suffer from any of the following?

• Aching joints
• Back pain or shoulder pain
• Sinus infections
• Headaches
• Constipation
• Mood swings or depression
• Muscle cramps

The above are common problems caused by nutritional deficiencies. These problems are more than rampant. One could say that America (and much of the world) has a nutritional deficiency epidemic.

(Try saying nutritional deficiency epidemic ten times fast...)

To mitigate this problem, more than 50% of Americans take a multi-vitamin daily. What they don't realize is that most multi-vitamins are a load of synthetic vitamins that are not available for absorption.

It's kind like someone giving you a fortress at the north pole...

Do you want a fortress in the north pole?

It could be the best fortress in the world, but it's of no use to you. You can't get to it, and even if you could get to it, there would be no shipping to you, no visitors, no employment and you'd likely starve. A fortress in the north pole is no fortress.

Many synthetic vitamins are the same to your body. They are not vitamins at all. They are just waste to be eliminated. (They're actually worse than your fortress in the north pole since you don't actually have to do anything about that fortress. The synthetic vitamins, however, must be acted upon by your body.)

Supplement technology has improved and it is now possible to buy high quality supplements that really benefit you in remarkable ways. However, this isn't within everyone's budget. It costs a lot more to buy all the vitamins and minerals you need in supplements than it does to buy it in food, and you're going to eat anyway.

You might as well eat your nutritional needs, right?

One out of three people are affected by vitamin and mineral deficiencies, according to the World Health Organization. I'd say that all people are affected by them, since it hurts us to see our loved ones suffering from constant chronic pain.

The good news is that you can eat your way out of pain. And better yet, you can do it without a limiting diet and without expensive trips to a nutritionist, doctor or other specialist. I'll get to that in a minute.

Another reason to not rely on supplements (besides budget): There are trace minerals in food that aren't found in supplements. Beyond that, there are compounds unknown to modern science that could have a significant impact on your health. If the compound is not yet identified by humankind then there is no way to put it into a supplement.

Eating a variety of foods is important to consume known (and unknown) compounds that impact human health.

Over the past year I've compiled a massive amount of nutritional data, comparing foods of like kinds. I've compiled this data into a book that will give you exactly what you need to solve any nutritional deficiency.

Better yet, you don't even have to read much of it to get started immediately. The charts speak for themselves. Just seek foods you like in the charts and then look at their nutritional content and see where your needs and your likes intercept. It's that easy!

"Its only been a week and I feel great. I finally found a lifestyle change that I completely love, and will be able to commit to long term. I love the foods, I'm sleeping better at night, and I feel better both physically and mentally. Thank you for everything, you've had such a wonderful impact on my life. I can hardly find the words to say to show you my appreciation. Thank you!" ~ Tina Louise, Buffalo, NY (April 2012)

With this book, you'll be able to answer difficult questions like these easily:

• Which roots are highest in iron?
• What vegetables are highest in protein?
• For someone dealing with stomach ulcers, which foods are extremely low in both protein and fat?
• Which foods are low calorie and high in potassium?
• What fruit has the best omega-3 to omega-6 ratio?
• What foods are best for getting a lot of calcium without too much phosphorous?

And so on and so on.

Like you, I wanted answers to these questions. I sought such charts on the web, yet failed to find any. Apparently, they have not be made before! To get the answers I had to spend a year compiling the data.

I'd like to present to you the solution to the mystery of vitamins and minerals found in foods:

"OMG I am positively awed by your book. It's amazing! So packed full of information! It is such a great reference book. This work deserves recognition! It is fabulous on all counts Raederle!"
- Toni Vandyke, September 16th 2012, Buffalo NY

Excerpt from the introduction:

Comparing Apples to Apples

"Why compare foods by calorie?"

It is inappropriately to compare foods by volume. There is no sense in comparing a half cup of almonds to a half cup of lettuce.

Nuts are dense, hard to digest, subject to mold, high-calorie, slow down detoxification, high in fat, hard to harvest, expensive at the grocery store, rarely genuinely raw, and so forth.

Lettuce is a leafy green that is high in water content (not dense), low in fat (easy to digest), always purchased raw, easy to harvest, and suitable to be the bulk of a human's diet.

Half a cup of lettuce is only four calories! That's hardly a drop in the bucket. You're going to consume a minimum of 800 calories even on an extremely low-calorie juice fast, and usually we'll consume 1500 to 2500 calories in a day. An athlete will consume 3000 to 10,000 calories in a day. Half a cup of lettuce is nothing when you're talking thousands of calories.

Why compare that to a half cup of almonds which is over two-hundred-and-fifty calories? That's a tremendous amount of dense protein and fats to consume in one sitting. That's way more nuts than is appropriate for most people to consume.

If we concluded that almonds were superior to lettuce due to a comparison like that, we'd be making a very skewed conclusion.

When we compare by volume across different types of foods, we're doing much worse than comparing apples and oranges.

Comparing almonds and lettuce by volume:

In a half cup of lettuce you'll meet about 2% of your nutritional needs for the day. In the half cup of almonds you'll meet about 24% of your nutritional needs for the day – including getting over 500% of the omega 6 needed for a full day.

Almonds sound good when I put it that way, but that isn't a fair way to put it.

Comparing almonds and lettuce by calorie:

In just thirty-one calories of lettuce you'll meet 12% of your nutritional needs for the day. In thirty-one calories of almonds you'll only meet 4% of your nutritional needs for the day.

What a huge difference it makes to compare by calorie instead of volume!

Almonds take more than four times as long to digest for only a quarter of the nutrition! Now almonds are looking pretty inferior, aren't they?

And I'm just comparing almonds to lettuce; imagine what happens when almonds are up against kale, chard, watercress, dandelions or radishes...!

Think about it this way. You're likely only going to eat 1200 to 2500 calories in a day. If you eat 2000 calories worth of nuts, seeds, grains and beans, you absolutely will not get enough beta carotene, vitamin c, vitamin k, calcium and many other important nutrients and antioxidants. This is a fact. I've tried combining quinoa with almonds and walnuts and a Brazil nut for selenium, etc, to come up with some combination where you could meet your nutritional needs with nuts, seeds, grains and legumes, and it isn't possible.

The seeds category of foods (which includes legumes, nuts and grains) is great for a few particular things: zinc, selenium and Omega fatty acids. However, you can get those three nutrients and everything else seeds have to offer from vegetables. Seeds are a high-calorie food and that is their main asset. Raw energy in the form of calories.

Why do I say that?

Because vegetables are only deficient in calories. You can meet all of your nutritional needs in only eight hundred calories of vegetables per day. That's it! It takes 3000 calories of fruit to meet all of your nutritional needs in a day. It wouldn't be possible with seeds or animal products whatsoever, with any amount of calories.

The charts in this book will help you understand what I'm telling you in much greater depth.

We're putting foods on a level playground by comparing like-foods (fruits to fruits and greens to greens) as well as by giving overall comparisons for individual nutrients.

After all, almonds and lettuce do not take the place of each other no matter how you slice it.

You may choose lettuce or spinach; sunflower seeds or chia seeds; avocados or olives; a zucchini or a cucumber – but you won't say “Do I want to eat walnuts today or kale?” They can not take the place of one another, no matter what volume you eat.

Trying to meet all of your energy needs (your calorie needs) with kale is just as crazy as trying to meet you nutritional needs with almonds.

Animal products and seeds are in the same category together: calorie sources. That is their main place in history and their main place today. They are preservable calories that can be kept throughout the winter to stave off starvation. Throughout history we have preserved nuts, seeds, grains, legumes, dried meet, and cheese for the purpose of survival through the hard times.

If you want an optimal experience of life you'll need the most diverse diet you can attain.

There are compounds in foods that are rare. The lycopene found in tomato skin is unusual, the bromelain found in pineapple core is unusual, the papain found in papaya is unusual. You're not likely to get these beneficial compounds if you never eat tomatoes or pineapples or papaya. There are unusual beneficial properties in a tremendous variety of foods. To get these benefits you must eat a tremendous variety of foods.

This does not mean you should eat poisons in moderation.

What I am proposing is not “all things in moderation.”

That is incorrect.

It is “all good things in moderation” and poisons are never good.

My charts contain foods that are most certainly good, especially if they are fresh and organic or better yet – home grown or wild.

Perhaps most importantly, these charts contain foods that are commonly consumed and available at your local produce store.

What you'll find in this information-loaded book:

32 incredible charts including 15 charts comparing foods by their type. These first 15 charts contain:

• 10 Fresh Sweet Fruits
• 10 Sub-Acid & Fatty Fruits
• 10 Fresh Berries
• 10 Melons
• 8 Dried Fruits
• 8 Seeds
• 8 Leafy Greens
• 8 Root Vegetables
• 10 Sprouts
• 10 Fresh Herbs
• 10 Dried Herbs
• 8 Cruciferous Vegetables
• 10 Other Veggies & Squash
• 10 Nuts
• 10 Grains

For a total of 140 different whole foods!

This is a much greater variety than most people consume in the course of a year.

This book will accommodate picky eaters!

These foods are analyzed in these 30 areas: calories, fat, protein, water content, starch, B1, B2, B3, B4, B5, B6, B9, A, C, E, K, Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc, Protein, Lysine, Omega-3, Omega-6 and in their ratios of Omega 3 to Omega 6 as well as their Calcium to Phospherous ratios.

This book will equip you with the precise information you need to solve your individual nutritional needs – without consulting a specialist at the rate of an $arm-and-leg per hour.

In addition, Vitamin Confusion Solution contains 16 charts showing the foods from highest to lowest in each of these categories (for easy trouble-shooting of a known deficiency):

Thiamine, Niacin, Riboflavin, Pantothenic Acid, Pyridoxine, Beta-Carotene, Vitamin C, Vitamin E, Calcium, Iron, Magnesium, Selenium, Zinc, Protein, Omega 3 to Omega 6 ratio, Calcium to Phosphorus ratio.

In some of these charts even more than the original 140 foods are included.

There is also a summary of conclusions that can be drawn from the charts included.

That's:

• Over 140 foods analyzed
• Across 30 nutritional categories
• In 32 easy-to-understand charts

Solving a nutritional deficiency will become straight forward with this book!

No more mystery, and no more reading vague articles that claim a certain food is "high" in iron. No more incomplete information floating around in your brain confusing and clouding your decisions. You'll be able to act with certainty. No more hours seeking answers without finding concrete information.

These charts are based on the official USDA suggested daily allowances and food data, but compiled as you've never see them before.

"How do I know what nutritional deficiency I might have?"

Scroll down to learn about analyzing probable deficiencies. Or, if you already know about your deficiencies and are ready to solve them, buy now.

For a limited time, this book can be bought in a collection for a significant discount with my nutritionally complete meal plans and recipe book. Click here to learn more about getting the whole collection or scroll down to get Vitamin Confusion Solution.

$62.00

"How do I know what nutritional deficiency I might have?"

Well, that's fairly easy. You can get a blood test and have your levels checked which is fairly inexpensive and sometimes even covered by health insurance. Here is an easy way to start: See which cluster(s) of symptoms below sounds like your own symptoms.

Calcium Deficiency Symptoms Mild case: Joint popping Back pain or shoulder pain Weak, flimsy fingernails Severe case: Bone pain or bone tenderness Muscle cramps Stooped posture Bone fractures	Iron Deficiency Symptoms Mild case: Fatigue Dizziness Irritability Weakness Brittle or grooved nails Severe case: Pica Pallor Hair loss Restless legs syndrome Impaired immune function Painful atrophy of the mucous membrane covering the tongue, the pharynx and the esophagus
B1-B9 Deficiency Symptoms Mild case: Depression or apathy Skin irritation Sunlight sensitivity Fatigue Aggression or irritability Increased heart rate Muscle cramps Hypoglycemia (increased insulin sensitivity) Headaches Serve case: Sore tongue Convulsions Tingling, swelling or loss of feeling (sensation) in hands and feet (numbness) Loss of muscle function or paralysis of the lower legs Mental confusion/speech difficulties Involuntary eye movements (nystagmus) Vomiting Red skin lesions Insomnia Mental confusion Diarrhea Dilated cardiomyopathy Behavior disorders And even: Dementia and schizophrenia	Magnesium Deficiency Symptoms Mild case: Hyperexcitability Dizziness Muscle cramps Muscle weakness Fatigue Severe case: Hypocalcemia Low serum potassium levels (hypokalemia) Retention of sodium Low circulating levels of parathyroid hormone (PTH) Muscle spasms Loss of appetite Nausea Vomiting Personality changes Death from heart failure
Potassium Deficiency Symptoms Mild case: Elevated blood pressure Endlessly dehydrated (always thirsty) Severe case: Muscular weakness Myalgia Muscle cramps Constipation	Vitamin C Deficiency Symptoms Mild case: Lethargy, malaise and fatigue Skin spots Severe case: Spongy gums Abundant spots on legs Pallor Depression And even: teeth loss, fever and death
Vitamin A Deficiency Symptoms The World Health Organization estimates 13.8 million children to have some degree of visual loss related to a Vitamin A deficiency. Mild case: Difficulty adjusting to changes in light Night blindness Severe case: Impaired immune function Cancer Failure to produce tears Loss of vision	Zinc Deficiency Symptoms Mild case: White spots on the nails Slow healing cuts, scrapes and bruises Acne Severe case: Skin lesions Diarrhea Abnormal taste and smell function Poor memory
Omega 3 Deficiency Symptoms Mild case: Fatigue Dry skin Eczema Mood swings or depression Poor circulation Severe case: Poor memory Immune weakness Hair loss Heart problems Reproductive problems

Ready to be rid of these pesky debilitating problems?

Buy now:

$62.00

I wish you a life free from nutritional deficiencies and abundant in vitality!

~ Raederle

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The Art of Happiness | We're All Connected | Independence Is Illusion

Has your science teacher ever told you, “everything is interconnected” and you rolled your eyes because of course everything is interconnected?

What about your minister at your church? Was it slightly more moving than your science teacher, and yet, still a bit on a sappy-side?

What about some hippy on the street who has had too much to smoke? You’ll hear him saying in a sing-song voice, “It’s all interconnected dude!” And he’ll probably have his stoned buddy with him who says, “Whoa... Dude... That’s deep.”

We’ve all heard it. Myself, personally, I’ve heard it from each of those sources at least twice. And yet, never on any of those occasions has it struck a deep cord within me.

For the first time, it really struck me while reading The Art of Happiness.

From “The Art of Happiness” by Howard C. Cutler, M. D. And The Dalia Lama

"Within all beings there is the seed of perfection. However, compassion is required in order to activate that seed which is inherent in our hearts and minds..."

With this, the Dalai Lama introduced the topic of compassion to a hushed assembly. Addressing an audience of fifteen hundred people, counting among them a fair proportion of dedicated students of Buddhism, he then began to discuss the Buddhist doctrine of the Field of Merit.

In the Buddhist sense, Merit is described as positive imprints on one's mind, or "mental continuum," that occur as a result of positive actions.

The Dalai Lama explained that a Field of Merit is a source or foundation from which a person can accumulate Merit. According to Buddhist theory, it is a person's stores of Merit that determine favorable conditions for one's future rebirths.

He explained that Buddhist doctrine specifies two Fields of Merit: the field of the Buddhas and the field of other sentient beings.

One method of accumulating Merit involves generating respect, faith, and confidence in the Buddhas, the Enlightened beings.

The other method involves practicing actions like kindness, generosity, tolerance, and so on and conscious restraint from negative actions like killing, stealing, and lying.

The second method of acquiring Merit requires interaction with other people, rather than interaction with the Buddhas. On that basis, the Dalai Lama pointed out, other people can be of great help to us in accumulating Merit.

The Dalai Lama's description of other people as a Field of Merit had a beautiful, lyrical quality to it that seemed to lend itself to a richness of imagery. His lucid reasoning and the conviction behind his words combined to give him special power and impact to his talk that afternoon. As I looked around the room, I could see that many members of the audience were visibly moved.

I, myself, was less enthralled. As a result of our earlier conversations, I was in the rudimentary stages of appreciating the profound importance of compassion, yet as I was still heavily influenced by years of rational, scientific conditioning that made me regard any talk of kindness and compassion as being a bit too sentimental for my taste.

As he spoke, my mind began to wander. I started furtively looking around the room, searching for famous, interesting, or familiar faces. Having eaten a big meal just before the talk, I started to get sleepy. I drifted in and out.

At one point in the talk, my mind turned in to hear him say:

"...the other day I spoke about the factors necessary to enjoy a happy and joyful life. Factors such as good health, material goods, friends, and so on. If you closely investigate, you'll find that all these depend on other people. To maintain good health, you rely on medicines made by others and health care provided by others.

"If you examine all of the material facilities that you use for the enjoyment of life, you'll find that there are hardly any of these material objects that have no connection with other people. If you think carefully, you'll see that all these goods come into being as a result of the efforts of many people, either directly or indirectly. Many people are involved in making those things possible. Needless to say, when we're talking about good friends and companions as being another necessary factor for a happy life, we are talking about interaction with other sentient beings, other human beings.

"So you can see that all these factors are inextricably linked with other people's efforts and cooperation. Others are indispensable. So, despite the fact that the process of relating to others might involve hardships, quarrels, or cursing, we have to try to maintain an attitude of friendship and warmth in order to lead a way of life in which there is enough interaction with other people to enjoy a happy life."

As he spoke, I felt instinctive resistance. Although I've always valued and enjoyed my friends and family, I've considered myself to be an independent person. Self-reliant. Prided myself on this quality in fact. Secretly, I've tended to regard overly dependent people with a kind of contempt – a sign of weakness.

Yet that afternoon, as I listened to the Dalai Lama, something happened. As "Our Dependence on Others," was not my favorite topic, my mind started to wander again, and I found myself absently removing a loose thread from my shirt sleeve. Tuning in for a moment, I listened as he mentioned the many people who are involved in making all our material possessions.

As he said this, I began to think about how many people were involved in making my shirt. I started imagining the farmer who grew the cotton. Next, the salesperson who sold the farmer the tractor to plow the field. Then, for that matter, the hundreds or even thousands of people involved in manufacturing that tractor, including the people that mined the ore to make the metal for each part of the tractor.

...And all the designers of the tractor. Then, of course, the people who processed the cotton, the people who wove the cloth, and the people who cut, dyed, and sewed that cloth. The cargo workers and truck drivers who delivered the shirt to the store and the salesperson who sold the shirt to me. It occurred to me that virtually every aspect of my life came about as the result of others' efforts.

My precious self-reliance was a complete illusion, a fantasy. As this realization dawned on me, I was overcome with a profound sense of the interconnectedness and interdependence of all beings. I felt a softening. Something. I don't know. It made me want to cry.

(Excerpt from The Art of Happiness, "Dependence on Others vs. Self Reliance", written by the 14th Dalai Lama & Howard C. Cutler, M.D.; Pages 71-75)

There is a fine line between corny and deep, and sometimes the line is just completed erased. When that line is erased the thought of something being corny or sentimental becomes moot – irrelevant.

That line is erased when:

• The speaker is sober
• The speaker has conviction and dedication
• The listener is open, respectful and introspective

This is a formula for awe*, inspiration, motivation and ultimately for action.

*The sensation of awe is actually a biological advantage. Learn more by watching this three minute video.

"He who can no longer pause to wonder and stand rapt in awe is as good as dead." – Albert Einstein

When your science teacher tells you everything is interconnected, you’re thinking about the lion who eats the antelope, the antelope who eats the grass, the grass that drinks the water from the soil, and the droppings of animals that create the soil.

For some reason it comes across as "corny" when the science teacher says it, but it is profound when watching the Lion King. Part of the trick might be the dramatic music.

This is either support that movies move people, or that class-rooms don’t. Or both.

I first read The Art of Happiness in 2009. After reading it cover-to-cover once I found myself reading it again, and again, in pieces in the intervening years. I never fail to feel uplifted after reading a chapter out of this marvelous book. It is a testament to the beauty of humanity.

In contrast, when I read Chicken Soup for The Teenage Soul as a teenager I felt that the entire thing was hokey and corny. Oddly, people kept trying to make me read it, but I couldn't never get through more than a couple pages. It's too bad nobody could have given me The Art of Happiness when I was thirteen or fourteen.

After reading that chapter for the first time I wrote in my journal, "I can honestly say that I’m experiencing the “softening.” I feel much more drawn to the idea of interaction with people, especially with the accepted fact that I need those other people, even if they are not the same people who manufactured this laptop or the ones who made my shirt. Indirectly, every human being has influenced me, I just can’t trace how. To deny that, to pretend to be reliant on myself or any one person or even just a handful of people is unrealistic and naive. I see that now."

It's not that we are dependent or independent at all. It is that the idea of being one or another itself is flawed. We are neither and both.

Another short excerpt from page 63 of The Art of Happiness:

Sometimes when I meet with old friends, it reminds me how quickly time passes. And it makes me wonder if we've utilized our time properly or not. Proper utilization of our time is so important. While we have this body, and especially this amazing human brain, I think every minute is something precious. Our day-to-day existence is very much alive with hope, although there is no guarantee of our future. There is no guarantee that tomorrow at this time we will be here. But we are working for that purely on the basis of hope. So, we need to make the best of our time.

So, let us reflect on what is truly of value in life, what gives meaning to our lives, and set our priorities on the basis of that.

Once you accept the fact that compassion is not something childish or sentimental, once you realize that compassion is something really worthwhile, realize it's deeper value, then you immediately develop an attraction towards it, a willingness to cultivate it.

And once you encourage the thought of compassion in your mind, once that thought becomes active, then your attitudes towards others changes automatically. If you approach others with the thought of compassion, that will automatically reduce fear and allow an openness with other people. It creates a positive, friendly atmosphere.

With that attitude, you can approach a relationship in which you, yourself, initially create the possibility of receiving affection or a positive response from the other person. And with that attitude, even if the other person is unfriendly, or doesn't respond to you in a positive way, then at least you've approached the person with a feeling of openness that gives you a certain flexibility and the freedom to change your approach as needed.

[End Excerpt]

I really like this part because it’s a good reminder of how to not start a conversation. When you answer the phone exasperated, and demand; “What?!” you automatically cut off any possibility of a deep or meaningful conversation. If the person on the other end wanted to tell you something serious or sentimental, they’ll probably change their tune to “oh, just want to say hi... guess I’ll talk to you later since you’re busy...”

It brings new meaning to the phrase, "If you don't have anything nice to say, then don't say anything at all."

I, too, have often wondered if I'm spending my time wisely, which is why I started logging everything June, 1st, 2012. I even started logging how much time I spent logging things daily starting after the first 90 days, and so I can tell you with certainty that I only spend an average of nine minutes a day logging my activities. Nine minutes a day and I can tell you exactly how much time I average at each activity of importance to me. I slept an average of eight hours and eight minutes each 24 hours during the month of November, 2012, for example.

Since reading The Art of Happiness I have become particularly fond of reading positive uplifting books. You can check out my book recommendations page for more informative motivating books.

For another bit of uplifting joy, I stumbled across this blog post called "21 Photos That Will Restore Your Faith In Humanity. I must say, I really, really enjoyed the post. It really did make me feel happier. I choose the things I decide to share with my website readers quite carefully, so you know I really did feel a bit of faith renewal going on when looking at that post!

For more uplifting content in your life, sign up for my free e-course below to the right. The e-course is about motivation, success, healing, happiness and practical little things you can do to really feel good about your life and yourself. Over the course of over thirty free lessons you will learn techniques to fight stress and to resolve difficult situations. This course is free now because it is in beta and I'm looking for feedback, but it won't be free forever and ever, so sign up now and get your free seat reserved!

Thank you for reading my darling friends, family and fans! You are what make this worthwhile. Namaste and akent’annos! (The divine in me sees the divine in you and may you live healthily and happily to one hundred years old!)

~ Raederle