Here’s my latest segment on the Dr. Oz Show. In this segment, we discuss a 5-Day Miracle Vitamin Plan I created for him, which helps fuel your body’s natural energy. Check it out, as well as an article I wrote for Dr. Oz’s website, which I also pasted below. Enjoy!
5-Day Miracle Vitamin Plan
There are “energy centers” in your body that need to be fueled with the right essential vitamins, in order for you to feel your most energized and vibrant. A lack of proper vitamins and nutrition can lead to you feeling run down and depleted. While taking a high quality multi-vitamin can be good nutritional insurance, it is better to focus on creating a lifestyle of eating vitamin-filled, whole foods in a complete nutritional package, rather than taking dozens of different individual vitamin supplements.
I designed this Miracle Vitamin Plan to include vitamins to jumpstart your energy in five different key “energy centers” which will benefit you the most. Focus on getting these vitamins into your body every day, via these and other supercharged foods, and you’ll start to notice a big difference in your energy levels in just five days.
DAY #1: Lungs
Lungs are a key organ for boosting and maintaining your energy, as they are responsible for taking in oxygen required for all aerobic metabolism in the body. Even a slight change in lung function can lower oxygen levels, which can cause severe fatigue. To boost lung energy get an infusion of vitamin E, which some research suggests may improve or support lung function.
A great way to reach the daily recommendation of vitamin E is to combine: ½ cup sunflower seeds, ¾ cup dried apricots and ½ cup hazelnuts. These are easy food to pack in your purse for on the go, or to store at work when you feel like a snack. Sunflower seeds are delicious on green salads, and add a nice crunch.
I recommend storing your sunflower seeds and hazelnuts in the fridge, which will help keep their natural oils fresh, prevent rancidity and ensure you are getting the maximum amount of nutrition from them.
DAY #2: Brain
Your brain is the ultimate energy center, since it drives all bodily functions related to energy, including your respiratory rate, heart functions, hormones, and sleep.
Vitamin D (which is actually truly a hormone) is key for helping your brain function at its peak. You can obtain vitamin D from sun exposure and certain foods. One of the best super food sources for vitamin D is mushrooms. Like humans, mushrooms produce vitamin D when exposed to light.
Portobello mushrooms are an excellent source of vitamin D. Look out for the brand Dole at the grocery store, which sells Portobellos grown under UV light. Just one cup, or about two of them meet the government’s daily recommendation of 400 IUs. Maitake and shitake mushrooms also contain vitamin D, and to a much lesser extent, white button mushrooms do as well.
For an easy dinner, try marinating Portobello mushroom caps in a mixture of 1/3 cup low-sodium tamari, 2 cloves of minced garlic and ¼ cup cooking wine for at least an hour, spooning the mixture over the mushrooms so it really soaks in, then baking covered in a baking dish for 35-40 minutes at 375 degrees. Pair with salad and veggies or a starch as a meat replacement. Besides being high in Vitamin D, Portobello mushrooms are also a great source of protein.
DAY #3: Intestines
Though you may not think of your intestines when you’re thinking of energy, but they are an absolutely key “energy center”. If your intestines and digestive tract are sluggish or backed up, you are not going to feel energized. The intestines are the front line in getting energy from your food into your cells, which supply your body with energy. To promote the health of your intestines, you need a sufficient amount of the B vitamins.
It is important to note that B vitamins are water-soluble rather than fat-soluble, which means you can’t store them in your fat cells to use later; you need to include them in your diet regularly.
A super source of B vitamins is nutritional yeast, which is an inexpensive primary product that you can find at health food stores. It is different than the yeast for baking you might be familiar with, and find in packets. Nutritional yeast has a cheesy nut-like taste & is rich in the B-complex vitamins, and supplies a complete protein source. 1 ½ Tbs. has 40 calories and supplies over 100% of your daily value of most types of B vitamins. Sprinkle it on salads, or directly on veggies raw or after cooking. It works particularly great on steamed broccoli as a cheese replacement. Store your nutritional yeast in the cupboard.
DAY #4: Liver
The liver is key for detoxifying the body. This contributes to energy, for if your body isn’t properly detoxing itself and ridding itself of toxins, you can start to feel run down. The liver is where most vitamin K is stored and it needs vitamin K to function optimally.
The best way to infuse your body with vitamin K is through the leafy green, kale. One cup kale has an incredible almost 700% of the daily recommendation. There are different kale types you can explore, including Lacinato/Tuscan kale and curly kale.
Try making kale salad as a different kind of salad from a traditional mixed green or romaine salad. Strip the kale leaves off the dense middle stalk, tearing them into small pieces (which makes for easier digestion). For one head of kale, use a dressing of 2 Tbs. of nutritional yeast (see Day #3), fresh lemon juice and ½ of an avocado mashed up (which also contains potassium and fiber), to serve as the fat in lieu of oil. Mix these three ingredients together then work through the kale- clean hands work best!
DAY #5: Thyroid
The thyroid is a gland that part of the endocrine system that controls your metabolism. Having a boosted metabolism contributes to energy, as well as weight loss.
The best booster for the thyroid is actually not a vitamin, it is a chemical element called iodine, which helps your thyroid functioning at optimum levels. A fantastic source of iodine are sea vegetables, including kombu or kelp. Only 1 gram contains three times the daily recommended intake of iodine, which is 150 mcg. You might not be familiar with these vegetables from the sea, but you can find them in the Asian section of health stores. Another great quality about these vegetables is that they not only high in iodine, but also trace minerals, and are fairly low in sodium, so they won’t contribute to bloat while adding a salty taste to dishes.
The best way to work with them is to soak them in water first, to reconstitute them. Then you can cut them into pieces and add them to soups or salads. You can even “hide” them by pureeing them directly into soups if the sight of them is off-putting to you or your family. You’ll get the benefit, and remember a little bit goes a long way. The iodine won’t be destroyed by heat, so don’t be afraid to cook it.
I recorded this segment! You were great!!!
I have been drinking your GGS ever since I bought your book and I love it!
However, someone told me to leave out the banana because it will not help me lose weight. Is this true? It doesn’t taste the same without it.
It depends on your overall diet and where your body is currently. If you are a Blossoming Beauty, you should avoid all fruits until you rebalance. However, I personally eat a few bananas a day and never gain weight. Some of the keys for weight loss is actually to cut way back on oils and keep a low-fat diet, and also to maintain a more alkaline diet.xx
I have heard that too-and it’s false. I’ve lost 15 pounds since April and I have at least 1 banana a day in addition to the one that goes in the smoothie. I taught my friend some recipes and took her to the produce market by our homes and she has lost 8 pounds in 3 weeks (she is quite a bit heavier than me)!
Just follow Kim’s advice, adopt the food pairing guidelines in the book if you can’t eat exactly perfectly all the time and you’ll drop pounds. Don’t be afraid of the alkaline starches aka carbs; I find them to be really satisfying, making it much easier to stick with it.
Great article! Question- I take all my vitamins at night right before bed including vitamin D, amino acids and my fish oil. Is this best for my stomach and digestion? Also I know you recommend only eatting fruit on a empty stomach. Is It ok to eat fruit as a afternoon snack 2 hours after lunch and about 3 hours before dinner? Thanks!
Hi! If you ate a plant-based lunch 2 or 3 hours after lunch is great, and you can eat fruit about an hour before dinner since it passes so quickly. I generally recommend taking a high quality multi vitamin earlier in the day with food. xx
Hi Kim! do you recommend a good brand for a multi? or a B-complex/B-12 for us to be on?
Hey Kim! Have you ever heard of Food Grade Diatomaceous earth for human consumption on a daily basis? I have heard a bit about this but don’t know which reviews I can trust, I heed your advice on practically everything!
I’ve heard of it as a supplement for for pets for internal parasite control. I don’t use it myself!
It was a great show, although I think they should give you more time. 🙂
For your athletes do you reccomend chlorella tablets everyday or as a post workout?
Can it be eaten with a banana?
And are you doing consultations anymore?
Thanks for your help
Hi! Well the actual segment was 7 minutes but the video got down to about 4 I think…TV is quick soundbites! You can eat chlorella with a banana, and they are great post workout. xx
Which brand of nutritional yeast do you use? Is this o.k. for someone who has issues with candida to eat?
Yes, check out earlier blogs on this. Nutritional yeast is a different genus and species from Candida albicans. I use and love the Kal brand.
Thank you so much for posting this. My mom and I were actually just conversing today about how I should be accumulating more iodine in my diet because I have some concerns with my thyroid, so I appreciate your added insight.
I do have some questions:
Is consuming plain old iodized salt an equally effective method of getting iodine in your diet or are sea vegetables a better (healthier) source?
Is there a danger in consuming too much iodine (ie. could you eat TOO much kelp? would there be consequences to doing so?)
I definitely don’t recommend iodized table salt, as excessive salt consumption has lots of adverse health and beauty issues. There is far less danger from overconsuming nutrients from whole foods, such as sea vegetables, versus overdosing on supplements. As with all foods though, balance portion sizes! xx
Hi Kimberly! Great info! Do you still use nori wrappers and dulse leaves? Also, I can’t have the nutritional yeast due to the amount of folic acid in it which I can’t absorb – am I missing out on an important source of protein when it comes to your recipes? Also, would you suggest mushrooms & apricots if you have/had a candida issue?
Thank you very much, Julia xx
Hi Julia, yes I use nori and dulse leave all the time. You should avoid apricots if you have a candida issue! Some people say mushrooms are questionable for that issue, but I’ve used portobellos with clients and it has worked great. xx
Julia….whole fods brand of nooch is not fortified
I love the idea of getting vitamins from food, but the day 1 suggestion seems really high in calories. Should I be eating that quantity daily, or over a few days?
Hi Kimberly! Great segment! I have a question about sprouts actually – just wondering if you grow your own at all? Organic sprouts are very expensive & hard to come by where I live at the moment. What kind of sprouts would you recommend growing? I was thinking lentil, chickpea & soy? I don’t recall reading about soy beans in your book though. My other question is about grapeseed oil – do you still use it at all? I have tried coconut oil, but didn’t like the coconut flavor it gave my food – any suggestions?? I just love your east west baked veggies!! Do you recommend a brand of coconut oil? Thank you xx
You can add in nutritional yeast daily, as well as greens like kale, some sea vegetables, etc. You don’t have to eat all those nuts daily. A high quality wholefood based multi-vitamin, as I mention in the article, can be good nutritional insurance as well. xx
I have a question about the portobello mushrooms. When you say, “Look out for the brand Dole at the grocery store, which sells Portobellos grown under UV light,” do you mean look for them or avoid them? Just wanted to clarify. Thanks!
Look for them to use for max Vit D. 🙂
Hi there. Can you please tell me -is nutritional yeast the same as Brewers YEast? Love all your information. Thank you!
No they are different. Nutritional yeast is a primary product grown on molasses and brewer’s is used in beer production. x
does anyone know if you can swallow the chlorella tablets and get the same benefits as chewing them???? I chewed one yesterday and wanted to up it. I want the benefits from them but the taste was unbearable. thanks.
It will generally absorb better if broken down more. Try crushing it and mixing w water with some stevia in it.
Thank you Kim, I have been blending the chlorella tablets in my GGS!
Hi, I’m making your enzyme salad and had a question about the temperature the salad is supposed to ferment at. I live in Texas and we keep the temperature at 78, how critical is it to keep the salad between 65 and 70 degrees?
so if you’re starting off with you detox….can you still have dried fruit. I bought some of these all natural raw spirulina bars that have dried dates and bananas in them (dried under 100 degrees so theyre still live)??
Great info! I noticed each item is broken up by days; however, you stated to take them everyday. I’m confused. Do you take that particular vitamin each day or do you take all the vitamins each day?
I just wanted to thank you for your book. I have read and re-read it. The GGS and the nutritional information has really changed the way I eat food. I recommend it to everyone I know. I keep extra copies on hand to give to people when they ask about it. I don’t follow the plan completely, but I definitely have made big changes in how I eat. I have had a dramatic increase in my health. 🙂 I can’t wait until the next book!
You are always great on Dr Oz. Your intelligence and passion shine through everytime. You are a true inspiration. Continue inspiring 🙂
Do you only recommend kale? What about spinach and other “greens?”
This is GREAT! I love that you were on Fox talking about whole foods as sources of vitamins!!! Brilliant.
Thank you for doing what you do 🙂
I have been eating a vegan diet for about three years and just started adding wild fish I to my diet 2-3 x/wk. I have no thyroid due to thyroid cancer but I take daily levoxyl. I just can’t seem to lose weight and I am super frustrated! I just can’t bring myself to eat processed foods that the traditional weight loss programs ask you to do. Please help!
I am not addicted to anything, eating a highly unprocessed clean diet for many years. I choose a plant based with diet with occasional fish (as in, twice a year), I have one major love… Organic
Black coffee, one cup, in the morning (after water and before breakfast). Help!
How is this hindering my health goals?… I would like to lean out, and drop 6-7 lbs. to increase my speed. I am a triathlete and ultra marathoner. Longevity and beauty are important to me. But I wonder, can I keep this little bad habit and still benefit from all my healthy decisions?
I am monitoring protein and carb combos, drinking the GBD smoothie/juice, minimizing snacking (this one is very hard for me, as an athlete, I get hungry after Tough training. Open to suggestions…). What are your thoughts, Kim. Open to a challenge.
Thank you for writing a great book! And sending tips to my inbox, loving it!
Wellness consultant, athlete
Sent from my iPad
Hi Kim!! Thank you so much for sharing these wonderful recipes and information on a healthy lifestyle!! I can not eat products that contain iodine at all due to thyroid malfunction. Are there any foods that will boost my metabolism that do not contain iodine? Thank you~
I see you already stopped using Bragg’s Liquid Aminos, which if you notice is listed as Vegetable Protein, aka MSG, on the ingredient list. The soybeans are broken down with HCL and then release free form glutamate in the process. None is added to it but contains it. Thanks for taking that step because it will make such a difference because we all follow closely what you do. Thanks again, Nina
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I love your newest book and the Glowing Lean System that I just subscribed to. I also just ordered the Bio Cleanse 3-day which is expected to arrive this morning. My question to you is do you recommend drinking Alkaline water? I just purchased Alka Power water which has ionic minerals added for alkalinity from Whole Foods yesterday. Which brand and type of water do you purchase? Thank you.
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Do you know where nutritional yeast can be bought in Australia. I am having trouble sourcing it.