7 Key Nutrients You Should Have Lab Tested in 2019

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Are you overfed and undernourished?

This statement might be hard to believe, but in this day and age, studies show that this has never been more true.

Processed foods, depleted soil, lack of sun and exposure to toxins are just a few of the reasons our bodies are lacking key nutrients.

And, even if you have an extremely ‘clean’ or healthy diet, you should consider lab testing your blood work for these 7 key nutrients for optimal body function as you age:

1.     Vitamin D: We need vitamin D for strong bones, muscles and overall health. However, the majority of people worldwide are vitamin D deficient or insufficient, which can lead to bone and muscle pain, and softening of the bones.

2.     B12: Vitamin B12 helps us produce healthy red blood cells in our bone marrow. Vitamin B12 is only available in animal foods (meat and dairy products) or yeast extracts (such as brewer's yeast). Vitamin B12 deficiency can result in anemia, a lower-than-normal number of red blood cells and elevated homocysteine (an inflammatory marker).

3.     Magnesium: More than half of all Americans are magnesium deficient. Modern life depletes our magnesium through too much coffee, alcohol, antibiotic use, drugs and over-exercise. Magnesium deficiencies are linked to increased inflammatory markers such as CRP, poor sleep, muscle spasms, eye twitches and insomnia.

4.     Iron: According to the World Health Organization, about 30% of the world’s population has an iron status that’s considered below normal.  Low iron levels can result in fatigue, pale complexion and increased anxiety. You can test your levels with a serum ferritin test.

5.     Omega 6:3 ratio: About 90% of Americans have low concentrations of the Omega-3 fats EPA and DHA. Omega-3s are anti-inflammatory in nature and can help raise HDL cholesterol (the good cholesterol that helps decrease the bad cholesterol in our blood vessels).

6.     Micronutrients: Zinc and selenium help to support your immune system and maintain a healthy thyroid function.

These nutrients can be checked by your primary care physician or you can receive discounted labs (without the hassle of driving to see your doctor) by using this link.

Since I am an affiliate with this company, you can receive discounted labs in a safe, confidential and convenient way, and once you have your results, I can share with you Dr. Alan’s* optimal functional ranges for labs and guide you to other helpful resources.

Please note: I am not a medical doctor and I cannot receive lab results directly from any lab or diagnose or treat any medical condition.

*Dr. Alan Hopkins M.D. is the Director of

Let us make a Power Protein Smoothie

I'm offering this simple recipe, as it seems the energy runs low for many of us here in the Northeast. Cold and dark weather calls for a Power Smoothie to please the taste and muscles in our bodies. Sure you may have already escaped to the sunny beaches of Florida or California, but you can still make this pleasant morning drink instead of a cup of Bulletproof coffee and croissant - my personal guilty indulgence, although not that often nowadays.



This smoothie combines health and energy boosting essentials like healthy fats, vitamins, and minerals, into one convenient on-the-go option. Add ingredients to a high powered blender. You may add your other multi-vitamin and minerals that you take in capsules/tablets – they wind up in your stomach anyway. Blend until well combined — ready in under 5 minutes! 

  • 8 oz coconut milk (Natural Value has it in BPA free can lining at Trader's Joe's)
  • 1 scoop raw organic chocolate protein powder from Garden of Life
  • 1 Tablespoon of Styrian Gold Pumpkin Seed oil
  • 4 oz of organic frozen berries, or ½ – 1 full frozen banana 
  • 2 Tablespoons nut butter (Almond or Cashew or Hazelnut)

Top with cacao nibs and enjoy! Here is the link to Fullscript, where you can order some ingredients at a 20% discount, as my client. Check the tab Power Food on your left.

How to Make Fire Cider

I want to share this simple recipe, as it seems there are alarming number of  people now coming down with cold, or flu. Maybe you can help yourself, by making this healthy drink: Fire Cider. I love the folk remedy, do you?

"Let food be your medicine." (I was not the first one to say that, I know)
Thank you Hippocrates.



  1. 32 Ounces RAW apple cider vinegar
  2. 1 large onion, peeled and chopped
  3. 2 heads garlic, peeled and chopped fine
  4. 1 and 1/2 cups grated horseradish
  5. 4 inch piece of fresh ginger, grated
  6. 1-2 spicy chilis, sliced (any spicy chili will do OR you can add a pitch of cayenne powder)
  7. Honey (to taste)


Place all ingredients into  a LARGE mason jar, pack down slightly, and pour apple cider vinegar on top.  Give the jar a little shake to remove any air bubbles.  Cover with tight-fitting lid.

Place into a dark, cool place for at least 2 weeks, a month is better.  Carefully strain out herbs, add honey to sweeten it slightly, and bottle your tonic.  Discard the strained ingredients OR try adding them to a stir fry.

Store in fridge.  I have heard that this lasts anywhere from 1 year to indefinitely.

NOTEBe careful when handling these ingredients as they can be irritating to hands and eyes.

How to Take Your Fire Cider

As a daily tonic, sip a tablespoon or 2  a day to boost your immune system.


At the first sign of feeling sick, take 1-2 tablespoons several times a day until you are feeling better.


Be adventurous.  Add fire cider to your salad dressing, soups, steamed veggies, etc.  It’s super yummy!


Credit goes to this wonderful site:



Join Me For A Spring Detox

From April 3-9 in Simsbury CT, I will be teaching, practicing reflexology and detoxing big time with the best possible food, along with many wonderful teachers including Lisa Wilson who is THE LEADER. I have been going there for the past three years, and recommend it to everyone. Check it out- click the button below, ask me any questions about it.