A test of 15 important nutrients necessary for fun living.

See
which ones you are lacking and what to do about it.

With Annette Reeder

www.designedhealthyliving.com
 Are you ready to see your grade?

Test – Grades – ARRGH,

Life always has test. From getting your driver’s license to graduating from high
school or grad school – no passing till you make the grade. It is impossible to
avoid test.
But this test is for your benefit – I think my teachers used to say that as well. But
it’s true. Take this test and see how you score on these 15 vital nutrients.
Pass – or fail – is up to your interpretation.
A high score is not good. Think golf, low score wins. The higher the score the
more you need to increase the foods listed in your diet.
The lower the score the better and healthier you are. If you need to increase this
nutrient in your diet then identify the foods suggested, find them in their most
natural form and then add them in daily.
Can you retest? Of course, as often as you like. Keep increasing (lowering) your
score – give your self- a high five or shout hallelujah!

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 15 Important Nutrients
This form is not intended to diagnose or treat. The score is for your benefit to see
what foods and/or supplements might be helpful with your health.
** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

ENERGY AND STRESS RELIEF

B-COMPLEX
___ frequent fatigue
___ irritability
___ depression Food Sources
___ craving for sweets, alcohol, coffee
Whole grains, wheat, nuts,
___ hurt all over
seeds, oats, eggs, beans,
___ fits of temper
soy, brown rice, buckwheat,
___ heart palpitations
legumes
___ hair loss
___ digestive problems: gas, burping, bloating
___ high stress level
___ mood changes and anxiety attacks
___ Carpel Tunnel Syndrome
___ PMS, excessive fluid retention
___ headaches
___ memory problems
___ interested in preventing heart disease
___ Hypoglycemic tendencies: emotional on an upset stomach, shakiness, headaches, weak
spells, dizziness, lack of concentration, tired mid-afternoon

B-COMPLEX SCORE: ______________________

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 15 Important Nutrients
** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

ENERGY AND STRESS RELIEF

CALCIUM MAGNESIUM
___ muscle cramps, tension
___ insomnia
___ foot or leg cramps
___ frequent backache
___ headaches
___ arthritis, joint pain
___ irregular heartbeat
___ osteoporosis
___ PMS, menopause
___ susceptibility to bone fractures
___ consume less than 3 servings of yogurt, organic milk, organic cheese
___ tooth grinding
___ anxiety, fear, nervousness

CALCIUM MAGNESIUM SCORE: ______________________

Food Sources
Yogurt, organic RAW milk, carob, collards, green
leafy greens, almonds, nuts, broccoli, oats, kale,
kelp, cheese, apricots, apples

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 15 Important Nutrients
** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

ANTIOXIDANTS
CAROTENOIDS– BETA-CAROTENE
___ acne, blackheads, warts
___ poor night vision
___ macular degeneration Food Sources
___ prostate problems
___ cervical abnormalities Spinach, peaches, sweet potatoes, pump-
___ lung disease kin, squash, kale, beets, broccoli, apricots,
___ asthma turnip greens
___ emphysema
___ history of bronchitis or pneumonia
___ cataracts and/or glaucoma
___ aging spots on skin
___ history of cancer
___ goose bumps on backs and arms
___ dry rough skin
___ frequent illness
___ weak immune system
___ current or past smoker
___ history of heart disease

CAROTENOIDS– BETA-CAROTENE SCORE: _____________________

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 15 Important Nutrients
** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

ANTIOXIDANTS
VITAMIN C
___ bleeding gums/ mouth & gum disease
___ smoke cigarettes
___ varicose veins/ broken capillaries
___ frequent colds or flu
___ bruise easily
___ hangnails, cuticles tear easily Food Sources
___ nosebleeds
Lemons, oranges, plums, mangoes, can-
___ slow healing of wounds or fractures
taloupes, pineapple, tomatoes, radishes,
___ allergies, asthma, bronchitis
peas, collards, onions, sweet peppers,
___ arthritis
grapes, strawberries, grapefruit
___ history of cancer
___ high cholesterol/ heart conditions
___ high level of stress
___ eat less than 2 servings of fruit daily
___ eat less than 3 servings of veggies daily
___ deteriorating joints, stiff joints
___ anemia
___ deficient lactation
___ low resistance to infections
___ excessive hair loss

VITAMIN C SCORE: ______________________

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 15 Important Nutrients
** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

ANTIOXIDANTS
VITAMIN E & SELENIUM
___ heart conditions
___ shortness of breath on exertion
___ hot flashes
___ diminished sex drive
___ breast tenderness
___ fibrocystic disorders, cystic conditions Food Sources
___ cold hands and feet Brown rice and other whole
___ poor circulation in arms and legs grain rice varieties, nuts,
___ psoriasis eggs, cornmeal, oatmeal,
___ leg pain beans, green leafy veggies,
___ low exercise tolerance wheat germ, cold-pressed
___ hormonal imbalances oils
___ high blood pressure
___ history of tumors
___ blood clots
___ excessive exposure to sunlight, x-rays, & other forms of radiation
___ history of miscarriages
___ scar formation
___ sterility
___ eat fried & processed foods
___ aging spots on skin/premature aging
___ HIV virus

VITAMIN E & SELENIUM SCORE ______________________

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 15 Important Nutrients
** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

ANTIOXIDANTS
CO-Q 10
___ fatigue
___ shortness of breath
___ low exercise tolerance
___ poor circulation
___ chest pain or tightness
___ fluid retention in legs or feet
___ heart disease
___ congestive heart failure
___ high LDL cholesterol
___ on cholesterol lowering medication
___ irregular heartbeat rhythm
___ Parkinson's, or Huntington's disease
___ overweight
___ slow metabolic rate
___ middle age or older

CO-Q 10 SCORE: ______________________

Food Sources
Avocadoes, soy, spinach,
mackerel, salmon, sardines

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 15 Important Nutrients
** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

ANTIOXIDANTS
FLAVANOIDS
___ weak immune system
___ bruising
___ varicose veins
___ hemorrhoids
___ asthma
___ allergies
___ sinus problems Food Sources
___ eczema Bilberries, blueberries, onions, ap-
___ psoriasis ples, broccoli, tomatoes, soy
___ hives beans, green tea, cherries, red
___ cataracts cabbage, carrots, limes
___ ulcerative colitis
___ cancer
___ gout
___ inflammation
___ osteoporosis
___ toxic household

FLAVANOIDS SCORE: ______________________

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 15 Important Nutrients
** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

CLEANSING NUTRIENTS
ALFALFA
___ allergies
___ bad breath
___ asthma
___ puffy eyes
___ joint pains
___ swollen ankles and feet
___ arthritis
___ difficult or painful urination
___ digestive problems, gas, bloating, burping
___ body odor
___ excessive fluid retention
___ smelly feet
___ kidney or bladder infections
___ hiatal hernia
___ sinus problems
___ Diabetes
___ colon problems
___ constipation

ALFALFA SCORE: ______________________

Food Sources
Alfalfa

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 15 Important Nutrients
** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

CLEANSING NUTRIENTS
PROBIOTICS
___ antibiotic usage
___ birth control pills or steroids
___ mood swings & irritability
___ cravings for sweets, breads & alcohol
___ problems in moldy areas or on muggy days
___ sensitivity to perfumes, chemical odors, etc. Food Sources
___ being really bothered by tobacco smoke Yogurt, kefir, cultured dairy,
___ athlete’s foot, fungus infections on nails & skin miso, sauerkraut, tempeh;
___ repeated pregnancies many foods can be fer-
IN INFANTS: mented to get the probi-
___ diaper rash that is worse in the skin folds otics for god health
___ thrush or white patches on inner cheeks of mouth
___ a white coated tongue
___ excessive genital touching
___ frequent ear infections
IN CHILDREN:
___ thickly coated or patchy, white tongue
___ red ring around the anus or rectal area
___ itchy genital area leading to frequent touching
___ chronic hair or foot odor
___ bloated abdomen and bowel complaints
___ frequent infections, particularly of the ears & tonsils
___ muscle aches and/or weakness

Score: ______________________

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 ** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

CLEANSING NUTRIENTS
PROBIOTICS CONTINUED
IN ADOLESCENTS & ADULTS
___ frequent fatigue, lethargy and drowsiness
___ frequent infections
___ frequent feelings of spaciness
___ poor memory
___ inability to make decisions
___ bloating, belching, or intestional gas
___ muscle aches and/or weakness
___ recurrent skin problems
___ pain and/or swelling in joints
___ depression
___ abdominal pain
___ loss of interest in sex
___ Endometriosis or infertility
___ Prostatitis or impotence
___ anxiety attacks or frequent crying
___ PMs
___ mucus in stools
___ rectal itching
___ constipation and/or diarrhea
___ pelvic pain
___ burning or white coated tounge
___ blurred vision
___ spots in front of eyes
___ rash or blisthers in mouth
___ excessive vaginal discharge/itching
___ dizziness/loss of balance/no coordination
___ pain or tightness in chest

PROBIOTICS SCORE: ______________________

Score: ______________________

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 15 Important Nutrients
** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

CLEANSING NUTRIENTS
GARLIC
___ throat and ear infections
___ frequent diarrhea, dysentery
___ fungal infections
___ high cholesterol
___ blood clots
___ indigestion Food Sources
___ allergies Fresh garlic, crushed
___ sinus infections
___ ulcers
___ colitis
___ repeated viral infections
___ recurrent bacterial infections
___ infected wounds
___ history of bronchitis
___ frequent sore throats
___ history of cancer
___ heavy metal toxicity
___ Candida infections
___ excessive fluid retention
___ premature aging
___ cancer prevention
___ lowered immune system

GARLIC SCORE: ______________________

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 15 Important Nutrients
** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

HERBAL
SAW PALMETTO
___ enlarged prostate glands
___ decreased urinary output
___ frequent urination
___ urinary tract infections
___ lack of interest in sex
___ impotence
___ stress and tension
___ sterility
___ asthma
___ bronchitis
___ colds & congestion
___ dysmenorrhea
___ water retention

SAW PALMETTO SCORE: ______________________

Food Sources
Pumpkin Seeds

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 15 Important Nutrients
** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

HERBAL
VALERIAN
___ insomnia
___ muscle tension
___ stress
___ over-excitability
___ hysteria
___ stomach cramps
___ intestinal colic
___ gas pains
___ migraine headaches
___ rheumatic pain

VALERIAN SCORE: ______________________

Food Sources
This is an herbal nutrient, supplements
would be necessary. Consider the calci-
um magnesium score since that has a
tendency to help with sleep.

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 15 Important Nutrients
** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

HERBAL
IRON
___ anemia
___ heavy menstrual bleeding
___ excessive fatigue
___ very pale skin
___ dizziness
___ nervousness
___ slow mental reactions

IRON SCORE: ______________________

Food Sources
Eggs, fish green leafy veggies, whole
grains, almonds, avocadoes, beets, mo-
lasses, peaches, pears

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 15 Important Nutrients
** If any part of a question applies, score it: 1—Mild, 2—Moderate, 3—Severe

HERBAL
ZINC
___ poor sense of smell
___ white spots on fingernails
___ dandruff
___ acne, especially teenage acne
___ perspire heavily and often Food Sources
___ chronic colds and flu Egg yolks, fish, kelp, leg-
___ slow healing of wounds umes, mushrooms, pecans,
___ white-coated tongue pumpkin seeds, soy lecithin,
___ taking estrogen sunflower seeds
___ thinning hair
___ prostate problems
___ fertility problems
___ Diabetes
___ anorexia
___ high levels of stress

ZINC SCORE: ______________________

Sources:

Advanced Human Nutrition 2nd Edition

Nutrition From Science to You

Gemma Gorham, M.P.H. 2002

Prescription for Nutritional Healing, Balch 2006

Treasures of Healthy Living Bible Study

Treasures of Health Nutrition Manual

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