Beet Kvass

Time 2+ weeks Equipment Needed 5 Liter Fido Glass Jar Ingredients 4 to 5 large beets 1/4 cup of sea salt Preparation Peel the beets Chop the beets Place the beets into the jar Add 1/4 cup of sea salt to the jar Fill the jar to the top curve in the jar, about three …

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Sour Pickles

Time 1 to 4 weeks Equipment Needed 5 Liter Fido Glass Jar Ingredients 3 to 4 pounds of unwaxed cucumbers (small to medium size) 6 Tablespoons of sea salt 3 to 4 Tablespoons of fresh dill, or one bunch of fresh dill leaves 2 to 3 heads of garlic, peeled 1 pinch of black peppercorns …

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Foundational Five Supplementation

In order to address the most common nutrient deficiencies, below are the recommended supplements that everyone should take, everyday. Multivitamin Essential Multi Take one capsule three times per day, with meals  Fish Oil Omega Pure EPA-DHA 2400 Take one teaspoon once a day Plant Nutrient Fruits & Greens Mix one scoop in water and drink …

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Clean Fifteen

The “Clean Fifteen” are the foods founds to contain the lowest levels of pesticides, according to the Environmental Working Group. When shopping, it isn’t quite as important to purchase organic produce from this list. However, if possible, it is always best for your health to consume organically grown produce.  Avocadoes Sweet corn Pineapple Onions Papaya …

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Dirty Dozen

The “Dirty Dozen” are the foods founds to contain the highest levels of pesticides, according to the Environmental Working Group. When shopping, try to prioritize buying organic produce from this list, as much as possible.  Strawberries Spinach  Kale, collard and mustard greens Nectarines Apples Grapes Cherries Peaches Pears Bell and hot peppers Celery Tomatoes The …

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Magnificent 7

Eat Right   Think Right   Talk Right   Move Right   Poop Right   Sleep Right   Drink Right   * Breathe Right   * Not a part of Dr. Robert Rakowski’s original magnificent 7. 

Meal Planning

The first step in developing a meal plan when your goal involves some form of body composition change, whether fat loss or muscular hypertrophy, is to have an idea of how many calories you burn on a daily basis. This can be determined in a variety of ways being very scientific using different devices that …

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Breakfast is the most important meal of the day.  “Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper” There are numerous sayings espousing the benefit, and necessity, of eating breakfast. However, people still manage to overlook breakfast’s importance, or consume atrocious foods that are almost worse than not eating at …

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Nutritional Guidelines

The key to success when implementing any new program, whether it is nutrition, fitness, or health related is to consistently follow the guidelines for at least six weeks to three months to ensure you give enough time for things to work. No matter how well designed a program is, whether created by a health expert …

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