🌿 From Mind to Micronutrients: Renew You & Release the Old

beyond diets end food war inflammation magnesium meal plan menu micronutrients minerals vitamins Aug 31, 2025

🌿 From Mind to Micronutrients: Renew You & Release the Old

A holistic 3–4 day reset for mind, body, and spirit healing

The War on Food: From Carbs to Fat to Protein

For decades, we’ve waged war on food. Carbs were celebrated in the 80s, demonized in the 90s, fats took their turn in the spotlight, and protein has been king in the 2000s. With billion-dollar diet fads fueling confusion, many people are over-consuming protein powders, sugar substitutes, and processed "health foods."

Here’s the truth: you may not need more protein.
Protein needs are often miscalculated — most equations should be based on ideal body weight, not current body weight. For example:

General health: 0.8–1.0 g per kg of ideal body weight
Active adults/athletes: 1.2–2.0 g per kg of ideal body weight

💡 Reference: Institute of Medicine, 2005; American College of Sports Medicine

A registered dietitian can personalize these numbers for your body, lifestyle, and goals.

The Hidden Army: Micronutrients

While macros (carbs, protein, fat) are important, what we’ve been missing are the micronutrients — the vitamins, minerals, antioxidants, and fiber that fuel cellular repair, balance hormones, and calm inflammation.

When we cut out foods like potatoes, bananas, or oranges because of “sugar,” we also cut out potassium. Low magnesium, potassium, and fiber are all trending upwards in North Americans. Meanwhile, “sugar-free” protein powders are loaded with chemicals and sugar substitutes that block our true hunger and fullness cues.

These masks and blocks are leaving many people inflamed, tired, craving, and disconnected from their body’s wisdom.

The Renewal Experiment: 3–4 Days

Try “plumping up” your nutrition with real, colorful, whole foods for 3–4 days. Release processed chemicals and let your cells breathe again. Clients often notice:

Less edema (water retention)
Reduced inflammation
Fewer cravings
A reset of hunger & fullness cues

This isn’t a diet — it’s cellular renewal. After 3–4 days, work with me (Karie) to build your long-term personalized plan for weight goals, sports performance, allergies, or medical conditions like fatty liver.

🍽 Sample Meal Plan (Calorie Range: 1400–1800 for men & women depending on goals)

Breakfast (Oatmeal Bowl)

½ cup oats, ½ cup berries, 1 Tbsp chia seeds, 1 Tbsp pumpkin seeds, cinnamon
Optional: add nut butter for more calories and nutrients
✅ Micros: Magnesium, Fiber, Potassium, Antioxidants

Snack

½ baked apple with cinnamon + 10 almonds
✅ Vitamin E, Fiber, Healthy Fats

Lunch (Power Salad)

Mixed greens, 1 boiled egg, 2-3 oz salmon, avocado, roasted veggies, lemon-garlic dressing
✅ Omega-3s, Vitamin D, Folate, Iron

Snack

1 small banana or berries + 1 Tbsp walnuts
✅ Potassium, Magnesium, Omega-3s

Dinner (Veggie Stir-Fry with Quinoa)

1 cup quinoa, 2 cups veggies, 3 oz chicken, garlic, ginger, sesame oil
✅ Zinc, Selenium, B-vitamins, Vitamin C

💧 Throughout the day: Water, green tea, herbal tea

Daily Balance:

Carbs: 45–50%
Protein: 20–25%
Fat: 25–30%

(For weight release: portions can be gently adjusted — work with Karie for a personalized approach.)

🥦 A–Z Micronutrient Quick Guide

Nutrient	Daily Need (avg adult)	Deficiency Signs	Top 5 Food Sources
Vitamin A	700–900 mcg	Night blindness, dry skin	Carrots, sweet potato, spinach, kale, eggs
Vitamin C	75–90 mg	Weak immunity, slow wound healing	Oranges, peppers, kiwi, broccoli, berries
Vitamin D	600 IU	Bone weakness, low mood	Salmon, egg yolk, fortified milk, sardines, sunlight
Vitamin E	15 mg	Nerve/muscle issues	Sunflower seeds, almonds, spinach, avocado, pumpkin seeds
Vitamin K	90–120 mcg	Bleeding, poor clotting	Kale, broccoli, spinach, cabbage, soybeans
Magnesium	310–420 mg	Cramps, fatigue	Pumpkin seeds, almonds, spinach, dark chocolate, beans
Potassium	2600–3400 mg	High blood pressure, cramps	Potatoes, bananas, oranges, spinach, lentils
Iron	8–18 mg	Fatigue, anemia	Lentils, spinach, beef, pumpkin seeds, fortified grains
Zinc	8–11 mg	Hair loss, slow healing	Pumpkin seeds, chickpeas, beef, cashews, yogurt
Fiber	25–38 g	Constipation, cravings	Oats, beans, chia, apples, broccoli

(For more nutrients, from A–Z…) Ask for Karie's Micronutrient Bible

🛒 Top 20 Smart Cart Foods

Spinach
Kale
Broccoli
Quinoa
Oats
Salmon
Eggs
Lentils
Chickpeas
Pumpkin seeds
Walnuts
Almonds
Avocado
Blueberries
Oranges
Apples
Sweet potatoes
Mushrooms
Greek yogurt
Olive oil

🍪 Energy Ball Recipe (Micronutrient Power!)

1 cup oats
½ cup almond butter
¼ cup pumpkin seeds
2 Tbsp chia seeds
2 Tbsp hemp hearts
2 Tbsp honey
¼ cup dark chocolate chips (optional)

Mix, roll into balls--fridge or freeze.
✅ Provides magnesium, zinc, iron, vitamin E, omega-3s, fiber!

✋ Handy Portion Guide

1 fist = starch, fruit, or veggies
1 palm = protein
1 thumb = fat/oils
1 cupped palm = nuts/seeds
2 fists = leafy greens
1 upright fist = milk/milk products
8 cups of water / herbal tea daily

🌞 Lifestyle Add-Ons for Renewal

Walking 30 min daily
Gratitude practice (journal or mental list)
Stress management (breathwork, yoga, prayer)
Time outdoors for natural light and grounding

✨ Note: Foods like pumpkin seeds provide multiple micronutrients at once (magnesium, zinc, vitamin E, potassium). Food synergy is far more powerful than single supplements.

Final Word

This plan is not a forever-diet — it’s a short-term renewal (3–4 days) to reset your cells, cues, and energy. Long-term success comes from a personalized plan tailored to your health goals.

💚 For weight release, sports nutrition, or medical nutrition (e.g., fatty liver) — reach out for a Nutrition Check-Up.

📞 Contact Karie: 780-814-2983

📧 [email protected]
✅ Check your health benefits for FREE Registered Dietitian coverage!

Customize Your Nutrition Tips & A Chance to Win my Book!

Check the boxes that apply to your request and you'll be entered into monthly Book Giveaway!
Don't worry, your information will not be shared.

We hate SPAM. We will never sell your information, for any reason.

🌿 From Mind to Micronutrients: Renew You & Release the Old