From Pills to Plate: Natural Alternatives to Supplements.

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In the mail today…

^ From Pills to Plate
^ Mental Health Myth-Busting: Myth vs. Fact
^ Brain Games: River Crossing — Wolf, Goat & Cabbage
^ Productivity Hack: The Energy Audit

Christiana here - wanted to share something that’s been on my mind…

Have you ever stood in the supplement aisle, overwhelmed by rows of bottles promising everything from better sleep to boundless energy? You're not alone. Americans spend over $40 billion annually on supplements, yet many of us are missing something crucial: nature's original medicine cabinet has always been in our kitchens.

Consider this: Studies show that synthetic beta-carotene supplements can actually increase cancer risk in smokers, while beta-carotene from carrots and sweet potatoes provides powerful protection. The difference? Context matters in nutrition.

That’s why I wrote Pills to Plate: Natural Alternatives to Supplements — a practical, science-backed guide that shows you:

• The top nutrient-rich foods that rival or surpass common supplements.

• Simple, delicious recipes to make getting these nutrients effortless.

• How to transition off unnecessary pills without compromising your health.

• The mental health connection — why nutrient-dense whole foods can help boost mood, energy, and resilience naturally.

5 Powerful Food Swaps That Beat Expensive Supplements

Instead of Magnesium Pills → Try dark leafy greens, pumpkin seeds, and dark chocolate. Your body absorbs magnesium from food sources at rates up to 65% higher than synthetic forms.

Instead of Probiotics → Embrace fermented foods like kimchi, kefir, and sauerkraut. These provide diverse bacterial strains that adapt better to your unique gut environment.

Instead of Iron Supplements → Combine iron-rich foods like spinach with vitamin C sources (bell peppers, citrus). This natural pairing increases iron absorption by up to 300%.

Instead of Calcium Pills → Focus on tahini, sardines, and broccoli. These foods provide calcium in forms your bones can actually use, unlike many synthetic supplements that may contribute to kidney stones.

Instead of Omega-3 Capsules → Include ground flaxseeds, chia seeds, and walnuts daily. Plant-based omega-3s convert more efficiently when consumed regularly rather than in large, infrequent doses.

The 80/20 Rule for Natural Wellness

Here's a simple framework I share with my readers: aim for 80% of your nutrients from whole foods, and use high-quality, targeted supplements for the remaining 20% where food sources aren't practical or sufficient (like vitamin D in winter or B12 for vegetarians).

This Week's Action Step

Choose ONE supplement you currently take and research its whole food alternatives. Spend this week experimenting with incorporating those foods into your meals. Notice any differences in how you feel, your energy levels, or your digestion.

📚 Special Announcement: "Pills to Plate" Launch

I'm thrilled to share that my comprehensive guide "Pills to Plate: Natural Alternatives to Supplements" is now available! This isn't just another nutrition book – it's a practical roadmap for transitioning from supplement dependency to food-as-medicine mastery.

What You'll Discover Inside:

• 7 Natural Swaps: Replace supplements with foods like mushrooms for vitamin D (to boost serotonin) or yogurt for probiotics (to ease anxiety).

• Mental Health Focus: Learn how magnesium from almonds can calm your nervous system and how vitamin C from oranges supports resilience.

• 5+ Quick Recipes: Enjoy the Omega-3 Salmon Power Bowl or Magnesium-Rich Chocolate Nut Mix, each with nutrient breakdowns to fuel your mood.

• Practical Tools: Budget-friendly tips and meal plans to make this lifestyle sustainable, even on busy days.

My Journey to This Work:
As a wellness advocate, I’ve seen how dietary shifts can transform mental health—helping clients manage stress or lift their spirits with simple, delicious changes. Pills to Plate distills this expertise into a 40+ page guide, available now on Gumroad for $5.

Christiana David
The Oxymind

Mental Health Myth-Busting: Myth vs. Fact

"Debunking Common Mental Health Myths"

Many misconceptions about mental health can prevent people from seeking help or practicing better self-care. Let’s bust one of the most common myths today:

Myth: "Strong leaders don't struggle with mental health."

Fact:

Even the most successful leaders face mental health challenges. According to a study by Harvard Business Review, 50% of CEOs report feeling isolated, which can contribute to stress, anxiety, and burnout. Leadership positions often come with high levels of pressure and responsibility, making it crucial to prioritize mental well-being.

By openly acknowledging these struggles and seeking support, leaders can build resilience and serve as role models for their teams. It's not about avoiding mental health challenges; it’s about learning to manage them effectively.

Let’s break the stigma. If you ever feel overwhelmed, remember that seeking help doesn’t make you weak—it makes you stronger.

stigma. If you ever feel overwhelmed, remember that seeking help doesn’t make you weak—it makes you stronger.

River Crossing — Wolf, Goat & Cabbage

You must ferry a wolf, a goat, and a cabbage across a river in a small boat that holds you plus one item. If left alone together, the wolf will eat the goat, and the goat will eat the cabbage. How do you get all three across safely?
Challenge:
Find the sequence of crossings so nothing gets eaten.

**For answer, scroll to the bottom of the post

Productivity Hack: The Energy Audit

Uncover What Drains and Fuels You: The use of the words ’energy audit’ might sound overly pragmatic but it is a useful exercise to collate and analyze interactive elements of your day, which act as a source of invigoration or drain you out completely. For the next one week, record the tasks, interactions and commitments that felt energizing and those that drain you during the day right before going to bed.

Steps to be taken:

Track and Reflect - List what fueled you and what drained you each day.

Identify Patterns - Look for trends over the week to see if certain activities consistently leave you exhausted.

Make Compromises - Limit or delegate draining tasks and schedule energizing activities more frequently to keep your productivity flowing.

This audit is not only helpful in organizing one’s work from its objectives but is also an exercise where you devise a game plan to retain energy and avoid burnout.

***Brain Games Answer***

1. Take the goat across; return alone.

2. Take the wolf across; bring the goat back.

3. Take the cabbage across; return alone.

4. Finally take the goat across.
   All three arrive safely.

Stay nourished,

Bolaji
The Oxymind

P.S. Have questions about transitioning from supplements to whole foods? Reply to this email – I read every response and often feature Q&As in future newsletters.

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