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The Health Coach Group
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Slim, Sexy & Smart
11
Minerals
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The Health Coach Group
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Copyright © 2014 by The Health Coach Group
All Rights Reserved. No part of this program may be reproduced or
redistributed in any form or by any electronic or mechanical means,
including information storage and retrieval systems, without permission in
writing from the publisher.
Published in the United States by:
The Health Coach Group, LLC,
7601 Military Avenue, Omaha, NE 68134
http://www.thehealthcoach.net
http://www.thehealthcoachgroup.com
This program cannot be construed as a recommendation of medical
treatment or medication. It is not professed to be physical or medical
treatment nor is any such claim made.
There are no medical recommendations or claims for the 28 Day Slim, Sexy
& Smart program or for any of the vitamin or mineral regimens described in
this program.
No individual should undertake the 28 Day program or any of its regimens
without first consulting and obtaining the informed approval of a licensed
medical practitioner. The author makes no warranties or representation as to
the effectiveness of the 28 Day Slim, Sexy & Smart Program.
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Day 11
Task
 Make a list of 10 things you like about yourself.
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Day 11
Minerals
Minerals are categorized as either major or trace dependent upon how much our body needs.
Trace minerals are needed just as much for function but they are needed in much smaller
amounts than major minerals.
Major minerals include:
Calcium
Phosphorus
Potassium
Sodium
Chloride
Magnesium
Sulfur
Trace minerals include:
Iron
Iodine
Zinc
Chromium
Selenium
Fluoride
Molybdenum
Copper
Manganese
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Day 11
Minerals
Minerals are inorganic, they do not contain carbon. They are much more simple in structure
than vitamins. They are much less vulnerable to damage from heat, light, cooking, processing
etc. They can be bound to other substances, such as oxylates in spinach and tea and phytates
in legumes and grains, making them unavailable for digestion by the body.
Calcium
Involved in bone and teeth structure
Aids in muscle contraction, blood clotting, blood vessel contraction and dilation
Found in dairy foods, dark green vegetables, seaweeds, canned fish with edible bones, soy,
sesame, almonds and fortified foods
Fluoride
Plays role in bone health
Prevents tooth decay and cavities
Found in fortified tap water, tea, seafood and toothpaste
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Day 11
Minerals
Iodine
Needed for thyroid function
Found in iodized salt and seafood
Iron
Needed for the formation of hemoglobin in the blood and myoglobin in muscle, both of which
are oxygen carrying cells
We absorb animal form better than plant form. Vitamin C source improves absorption of plant
form
Sources include red meat, organ meats, fish, poultry, eggs, beans, lentils, green leafy
vegetables, dried fruits and enriched grains
Magnesium
Assists in nerve and muscle function
Regulates muscle contractions and blood clotting
Maintains bones and teeth
Helps prevent constipation
Sources include green leafy vegetables, legumes, nuts, seeds and whole grains
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Day 11
Minerals
Phosphorus
Required for bone and tooth structure
Part of DNA
Found in most foods including animal and plant
Potassium
Maintains water and electrolyte balance
Helps control activities of heart, muscle and nervous system
Present in almost all animal and plant foods
Selenium
Functions as antioxidant
Helps prevent some cancers
Found in meat, chicken, fish, seafood, brazil nuts, grains, garlic and mushrooms
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Day 11
Minerals
Sodium
Regulates water and electrolyte balance
Required for nerve and muscle activity
Maintains regular acid/base balance
Found in table salt, soy sauce, milk products and sea vegetables
Zinc
Assists in the activity of numerous enzymes
Essential to immune function and wound healing
Aids in DNA synthesis and reproduction
Maintains sense of smell and taste
Food sources include meat, poultry, seafood, eggs, dairy, whole grains, fortified cereals and
legumes
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Day 11
The Food Diary
Be honest. Write down what you really eat.
Be accurate. Measure portions and read labels.
Be complete. Include every little scrap you eat.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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