8 Nutrients That Boost Your Spirit - Nutrient #6

VITAMIN B12• B12 helps create new red blood cells and nerves • Low levels of B12 can result in short-term fatigue, slowed reasoning, depression, and paranoia • Vegetarians and Vegans are at risk for developing a deficiency b/c B12 if naturally found in meats and eggs • RDA: 2.4mcg per day for adults


ACTIONS TO TAKE: • Make a Homemade Pizza with Mozzarella Cheese. 1/8 cup provides 3.0mcg of B12 • Fire Up The Coals and Grill a Salmon Burger for a Change! 3oz Salmon Provides 17.6mcg of B12. • Add Swiss Cheese To A Reuben Sandwich or Homemade Pasta Salad. 1/8 cup provides 4.4mcg of B12. • Enjoy Tuna Salad on Rye Crackers for a Snack. 3.5oz Tuna Provides 2.5mcg of B12

Fresh vegetables falling

Why Whole Grains? Meet the Other Family Members...

The Whole Grains Family (at least most of them…)

Meet the other members of the whole grain family!


This grain is slightly sticky, high in fiber & an essential amino acid, lysine


This grain is a distant cousin to rhubarb and is not related to wheat or other grains. Toasted and untoasted varieties can be used to make pilafs or casseroles in the same form as other grains.

Cracked wheat

This refers to wheat berries that have been cracked into small pieces.


This grain is a must for individuals following a wheat-free diet.  It is known for its good balance of essential amino acids. Try it with sautéed veggies or use it the next time you make risotto!

Pearled barley

This grain is popular in canned soups like Beef and Barley soup!  It maintains at least two thirds of the bran which makes is a nutrition superstar to add to salads, soups, stews, or chilis.


Everyone knows this grain!  Popcorn is corn with a hard protein outer layer with inner starch layers.

Rolled oats

These are the same oats you have in your morning bowl of oatmeal!  This grain is considered a good source of B vitamins, calcium, phosphorus, and iron.


Composed of high protein and low gluten level; easier to digest than other grains. Recommend pairing with beans.


This is a nutrition superstar because it resembles wheat, but contains 30% more protein and is more tolerated by wheat sensitive individuals.  Spelt also comes in flake form which can be used in the same manner as rolled oats.

Steel cut oats

These are whole grain groats (inner portion of an oat kernel ) which have been cut into 2-3 pieces  by steel  rather than being rolled. They’re chewy and make for a particularly rustic and delicious hot cereal.


Chewy, high protein grain. Most well known of the whole grain family.