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Healthy Eating is Not Healthy Unless It Is 90 Percent or More Plant-Based Nutrient Rich

Nutrient Rich — Tue, 07 Feb 2012 16:47:41 +0000

In my last post, where we are talking about a plant based low carb diet, as compared to animal-based low carb diets and the standard American “regular” diet, it occurred to me how lost most people really are when it comes to being able to see the dietary landscape clearly. This was true for me too until relatively recently after more than 20 years in and around the nutrition space, as we put together the Switch to Rich Quick Start Guide – to lead people towards Nutrient Rich Healthy Eating for life.

It became clear that it’s incredibly hard to see what healthy eating really looks like when we are culturally so mired down in the standard American diet, weight loss-only diets (such as animal based low carb diets) and in half-baked healthier diets that are so mired in refined oil, salt and sugar… they are really nothing more than a healthier “standard American diet”!.

What rang loud and clear is the fact that the market conversation (dictated by business) is controlling the context of what people learn. If the conversation is about such a small subject like animal protein and fat vs plant protein and fat, however valuable that insight is, you can’t see the bigger picture and it’s the bigger picture that separates those who get it and get on with their life eating nutrient-rich, and those who stay trapped eating nutrient poor; ant eating nutrient poor is what most businesses want.

Eating the nutrient poor way is what has driven the weight loss, healthcare, nutrition, and fitness businesses… for decades!

We do our best in Switch to Rich, to enlighten people to that picture, so you can see the vicious cycle you are likely caught up in, if you are eating a so-called “regular” diet, employing weight loss only diets to deal with the overweight condition, and eating only a little bit “healthier” to deal with health complications but still eating what’s defined as nutrient poor foods; foods defined not only by what they don’t have, but what they have that we don’t need from food, and in terms of how they are eaten.

Nutrient Rich Healthy Eating, is like like finding a needle in a haystack, which is why it takes many people 20 years or more to arrive what what healthy eating really means. Healthy eating is not healthy eating unless it’s 90% or More Plant-Based Nutrient-Rich. When you consider how healthy eating is typically defined in the market conversation; around the pleasures of eating alone, losing weight as the goal, and eating “healthier” but not yet nutrient rich, it’s no wonder so many of us fall short from getting all the success results so many of us are promised but never experience.

Nutrient poor diets can never deliver real success results!

At NutrientRich.com we are not talking about about any of those outcomes by themselves and that has a major impact on a healthy eating style. We are talking about maximizing the nutrient per calorie ratio of the foods we eat 90% or more of the time. Now we are talking healthy eating that can deliver detoxification, natural weight loss, health optimization and disease reversal, slower aging, a younger look and maximized longevity…

Do you want any less than all of those success results? If you do, then keep eating in a nutrient poor way at high levels. If you want all of those success results, then make the Switch to Rich, Nutrient Rich Healthy Eating for Life.

Are Phytochemicals Working for You? If Not You Will Soon Be on Drugs.

Nutrient Rich — Thu, 02 Feb 2012 04:11:24 +0000

Phytochemicals are plant substances that protect a growing plant from invaders in the soils, insects, chemicals, over exposure to the sun, weather etc. These chemicals are also what fuel the human immune system, keep you healthy, disease-free and functioning well. They also protect you from the negative effects of nutrient poor and nutrient barren foods, as a healthy immune system is always detoxifying your system and you needs these phytochemicals for a healthy immune system.

These so-called “non essential” nutrients are essential and they are powerful, very powerful. If you don’t get these, you will be soon or eventually be on drugs.

*** Note: You do not need to read this entire post or feel like you need to be a biology major to eat nutrient rich; nor do you need to proactively seek out all the nutrients on the list below one by one. They are already contained in the vegetables, fruits, beans, nuts and seeds, whole grains and more exotic superfoods you will learn how to eat for the best success results, here at NutrientRich.com.

When you eat a diet that is 90% or More Plant Based Nutrient Rich™, the foods that contain phytochemicals make up the bulk of your diet. When you optimize that 90% or More for nutrient density, you will most certainly get all the phytochemicals below. So don’t stress; just get a sense for what’s in the foods you are likely not getting much of these days if you are even remotely close to eating in the nutrient poor way most people eat.

You should never have to pay attention to getting all of these classes of phytochemicals, but what you should be paying attention to is the fact that if you are not getting them from the foods you are eating you are eating nutrient poor. You are also subjecting yourself to conditions your body should never be subjected to without the nourishment and protection that all of these plant-derived chemicals offer. You won’t get them in a bottle, or a drug; you can only get them from nutrient-rich foods!

This isn’t even a complete list of the phytochemicals that are in Vegetables, Fruits, Beans, Nuts and Seeds, Whole Grains, and the more exotic superfoods you’ll discover from around the world that promote the success results you want from the way you eat.

Classes of phytochemicals found in plant-based nutrient rich foods that you want to make sure your body has to function well.

*** Remember, the point of this post is to give you an ideal in what you are missing if you are caught up in the vicious cycle of eating the SAD, standard American diet, weight loss only diets and half-baked healthier diets that prevent you from getting the full breadth and depth of the success results you want.
Phenols:
REACTIVE, ACIDIC, ANTISEPTIC
1)   Phenolic acids
a.   Salicylic acid (Salix, Populus)
b.   Caffeic acid (anti-thyroid activity)
c.   Vanillic acid
2)   Phenolic acid esters:
a.   Derived from caffeic acid
1.   Rosemarinic acid (Prunella vulgaris)
2.   Chlorogenic acid (Cynara)
3)   Phenol glycosides (see flavenoids)
4)   Tannins
Glycosides:
MAY BE EITHER O-GLYCOSIDES OR C-GLYCOSIDES
1)   Cyanogenic glycoside: produces cyanic acid upon hydrolysis (slow release)
a.   Prunasin (Prunus serotina)
b.   Amygdalin (bitter almonds, peach pits, apricot pits)
2)   Glucosinolates: Glycosides that contain S- and N
a.   Found in the Brassica family
b.   Often act as irritants (isothiocyanates), goitrogens, anti-bacterial/anti-fungal (Nasturtium: benzyl isothiocyanate) and anti-carcinogens where they may alter Phase I/Phase II detoxification processes.
3)   Cardiac glycosides: Inhibit Na+/K+ ATPase.
a.   Bufadienolide glycosides (e.g. hellebrin)
b.   Cardenolide glycosides: Digitalis, convallaria
Polysaccharides
1)   Mucilages: acidic polysaccharides. Highly branched and hydrophilic. (Ulmus fulva, Plantago, Althaea officinalis, psillium)
a.   Demulcents
b.   Topical emollients
c.   Laxative
d.   Anti-tussives

Essential oils:
STEAM DISTILLATES CONTAINING MONO- AND SESQUI-TERPENES.
PHARMACOLOGIC ACTIVITY IS OFTEN ANTI-MICROBIAL AND SPASMOLYTIC /CARMINATIVE. ESSENTIAL OILS MAY ALSO BE BITTERS.
Eucalyptus, peppermint, lavender, Maleleuca alternofolia
Bitters: gentian, artemesia, hydrastis
1)   Terpenoids
a.   Unit: 5-Carbon isoprene units
1.   10C:   monoterpene (e.g.: limonene, geraniol, thujone)
2.   15C:    sesquiterpenes (e.g. bisabolol)
3.   20C:   diterpene (resins)
4.   30C:   triterpene (saponins)
b.   Iridoids
2)   Flavenoids: plant pigments: Benzene ring + benzo-?-pyrones.   (i.e. phenol + glycoside)
•   Quercitin, apignin, catechin (may also be considered a tannin), chrysin
a.   Anti-oxidants, anti-inflammatory, anti-platelet
b.   Inhibit: cyclo-oxygenase, ACE, cGMP phosphodiesterase, cAMP phosphodiesterase, thyroid peroxidase
c.   Possibly mutagenic in higher doses
Tannins—polyphenols.
POLYPHENOLS CROSSLINK PROTEINS (I.E ASTRINGENTS, STYPTICS) AND ARE TOXIC IN HIGH DOSES. THEY COMPLEX METAL IONS (ESPECIALLY FE) AND THUS DECREASE THIAMINE ABSORPTION
o   Agrimonia, Hamamaelis, rhubarb, Achillea
a.   Hydrolyzable: with central glucose e.g geraniin
b.   Condensed (procyanidins, proanthocyanidins) e.g.Catechin
Resins:
HYDROPHOBIC, CONSISTING OF DITERPENES, PRIMARILY. THE RESINS ARE ASTRINGENT, ANTIMICROBIAL AND ANTI-INFLAMMATORY. THEY MAY INDUCE CONTACT DERMATITIS.
o   Gindelia, calendula, boswellia, juniperus, guggul
1.   Oleoresins –associated with essential oils (commiphora)
2.   Gum resins
3.   Saponins: polar molecules with both hydrophilic and hydrophobic portions. They act as detergents/surfactants and affect the cardiovascular, nervous and digestive systems.
•   Glycosidic portion is hydrophilic.
•   Found in oats, spiniach, legumes, tea, asparagus
o   Glycerrhiza, gymnema, kava kava, Aesculus, Dioscorea, Medicago
•   Hemolytic, reflex expectorants, decrease serum cholesterol, influence steroid hormone metabolism, GI irritants (increased uptake of nutrients via increased permeability)
a.   Steroidal saponins: steroid nucleus (4-rings) Triterpenoid saponins: (5-rings) e.g.glycerrhizin (Glycerrhiza glabra), ginsenosides (Panax ginseng)

Anthroquinones: based on anthracene.
ANTHROQUINONES ARE METABOLIZED TO FORM ANTHRONE AGLYCONES. THIS ACTIVE FORM LEADS TO INCREASED CL- SECRETION. SOME STUDIES HAVE INDICATED POTENTIAL CARDIOGENICITY AT HIGH DOSES.
o   Laxatives:   Senna (sennosides), Rhamnus purshiana (cascarosides)
o   Anti-viral: Hypericum perforatum (hypericin), Cassia (Rhein, alizarin, emodin)
o   Anti-osteoarthritic: Rheum officinalis (rhein)
Coumarins: pyrone derivatives
•   Anti-coagulants, spasmolytic, inhibit xanthine oxidase (aesculin, umbelliferone)
•   Antimutagenic
•   Phototherapeutics (derivative of furanocoumarins used in PUVA treatment: 5-methoxypsoralen)
a.   Simple coumarins: Viburnum, (Scopoletin), Aesculus, ( aescuetin) , Celery, parsnips, parsley (umbelliferone)
b.   Furanocoumarins: Linear furanocoumarins act as photosensitizing agents: Ammi visnaga (khellin)
c.   Pyranocoumarins: Ammi visnaga (visnadin): + inotropism, coronary vasodilator
Phytoestrogens:
COMPRISE TWO DIFFERENT CLASSES OF PHYTOCHEMICALS. INCREASE LEVELS OF SHBG AND DECREASE AROMATASE ACTIVITY. THEY MAY BE PROSTATE PROTECTIVE. THEY ALSO SUPPORT PERIMENOPAUSAL AND POSTMENOPAUSAL WOMEN
o   Lignans: Flaxseed oil (E.g. enterodiol, enterolactone)
o   Isoflavones: Legumes, red clover, soya beans. E.g genistein, diadzein (both the aglycone forms) and genisitn, daidzin (isoflavone form)
Alkaloids:
ALKALINE NITROGEN CONTAINING HETEROCYCLIC COMPOUNDS. THEY INCLUDE: PIPERIDINE (LOBELIA INFLATA: LOBELINE), PYRIDINE (NICOTINE), INDOLES (STRYCHNINE), QUINOLINES (QUININE), ISOQUINOLINES (MORPHINE), IMIDAZOLES (PILOCARPINE), PURINES (XANTHINES, CAFFEINE), TROPANE (HYOSCYAMINE)
•   The alkaloids cross the blood brain barrier and interact with various neurotransmitters receptors—may be stimulants (caffeine) or depressants (morphine) E.g. Berberis (Berberine), Sanguinaria (sanguinarine), Ephedra (protoalkaloids), Belladonna (Atropine)

Extracted from: DeGrandpre, Z, Botanical Therapeutics: Actions, Interactions and Indications, LuLu press, 2010©, ISBN 978-0-557-25041-7

Have You Considered a Nutrient-Rich Healthy Eating Style to Lose Weight

Nutrient Rich — Mon, 19 Dec 2011 22:25:14 +0000

Have you been struggling for years to lose weight? Are you a “yoyo dieter”? Do you try one “weight lost plan” after another, never achieving healthy weight loss or your weight loss goals? Maybe you just can’t stop eating junk food at night, or can’t resist pulling into a fast food drive-thru. Or maybe you’ve decided to make a dramatic change in your diet and are now focused on eating low-calorie, low-carb or low-fat foods. Perhaps you are wondering why you are still overweight and experiencing health complications even though you are eating a “healthier” Paleo-style, vegetarian, vegan, low-glycemic-index or a gluten-free diet.

The fact of the matter is that no matter how “healthy” or “unhealthy” society tells you that your diet is, if you are struggling with weight and health issues, you are depriving your body of the nutrients it needs to function and stay healthy. And, you are consuming what your body does not need, and are not eating in a way that makes your body want to burn fat.

If any of these situations mentioned above describes you, you may want to consider a nutrient-rich healthy eating style to achieve your goals. You might reasonably be asking yourself why a nutrient-rich diet should be any better than Plan A or Plan B. The reason is that so many plans exclude whole categories of foods, and whole nutrient categories making them ineffective beyond short-term weight loss only.

In addition, most are not so easy to figure out or to follow. You will constantly be wondering, “Am I doing this low-fat high-carbohydrate diet right, or should I be doing a low-carb high-animal protein diet”? “So many of my friends are doing those…”

The truth is that you don’t have to focus on low-cal, low-fat or low-carb weight loss-only diets at all– these are not whole-food natural diets. Rather, these may be attributes of a nutrient-rich healthy eating plan. You can make a nutrient-rich healthy eating plan be low calorie, carbohydrate controlled (in case you are carbohydrate sensitive) and higher in protein, when you optimize your 90% or more, for nutrient density and other factors, such as your goals. But, simply eating typical low-calorie, low-fat, low-carb, high-protein diets that are animal products and refined foods rich, are nutrient-poor diets! You won’t succeed that way.

Eating a nutrient-rich diet has you sticking to a relatively simple rule— optimize your diet for nutrient density 90% of the time, or more! The weight will come off naturally, just by making this simple change in your diet. That’s not so hard to follow, is it?

Some of the most nutrient-rich foods in the world are the leafy greens, which include: kale, collard greens, swiss chard, spinach and arugula; the cruciferous vegetables like cabbage, bok choy, Chinese (or Napa) cabbage, broccoli and brussels sprouts (all of which, by the way, can help prevent cancer as well). Leafy greens are also very low-calorie, high-energy foods (because of the high levels of B vitamins they contain). And, no matter what “diet” you have followed in the past, lower calorie foods are important, if weight loss is your goal. The difference is that they must be “nutrient rich” if you are going to avoid more food addictions, cravings as you change your diet, and be satisfied after every nutrient-rich meal you eat in great-tasting ways. Nutrient-rich food categories include all fruits, vegetables, beans, legumes, raw nuts and seeds and whole grains… hundreds of foods, countless meals and menus.

Another reason to consider the nutrient-rich diet is that you want to achieve a healthy weight loss! What better way do so, than by eating healthy foods? The “food addiction” problem often occurs because your body is craving nutrition and withdrawing from levels of toxins that make you crave certain foods— driving you to over-consume to feel better, and so, one nutrient-poor diet after another, you lose weight and gain weight, lose weight and gain weight…

Think of yourself as a perpetual motion machine— the more nutrient-rich foods you eat, the more “fueled” and stabilized your body gets as it becomes nutrient rich, and the better you will look and feel. And, the better you look and feel, the more “pumped” you will get to continue living the nutrient-rich way!

Make the Switch to Rich– the healthiest and most successful way to eat. This is not a rigid diet; it is simply a great-tasting and healthy eating style that inspires you to live more successfully, optimally healthy and at your ideal weight, all while aging slower, looking younger and maximizing your longevity.

And, there is no need to give up your old food favorites completely– you just eat your way up to 90% or more plant-based nutrient-rich foods, while leaving 10% of your daily diet with some wiggle room for those old food favorites (if you need to). The key is the know how in optimizing your diet for nutrient density and making the nutrition transition right. However, once you start eating up to 90% or more plant-based nutrient rich, you will eventually lose your cravings for animal products and those made with refined ingredients– both being the primary cause of most lifestyle-induced diseases from diabetes, heart disease to cancer. You will be looking and feeling so great that you won’t want to be eating foods that are not nutrient rich. These foods are just – that good!

Protect Your Kids With Nutrient Rich Meals Every Day

Nutrient Rich — Fri, 02 Dec 2011 20:01:29 +0000

We all try our best to teach our kids important life lessons. We teach them how to behave, how to work with others—and how to eat. Our kids learn from the food that is on the dinner table to the snacks we eat in front of the TV what they should eat. If we teach our kids to eat a balanced nutrient-rich meal every day—even three times a day—we are giving them one of the most important gifts possible for their future!

We’ve heard that, “Breakfast is the most important meal of the day!” While sometimes it may be hard to judge “best,” most parents would agree that sending their kids off to school or summer camp—or to any daily activity for that matter—is best done with a solid, nutritious start . A nutrient-rich breakfast will give them the energy and stamina to get through the school day, to be able to focus and concentrate on their schoolwork, and/or to engage in all those fun after school activities and play dates!

By the way, have you ever stopped to think about the word “breakfast”? It quite literally means “breaking the fast.” It seems pretty reasonable that in breaking the fast, you should be concerned with a high-quality nutrient-rich meal! The American Medical Association recently came out with their recommendations to fight childhood obesity—and one of these recommendations was for kids to eat breakfast daily.

But, it’s important to remember that kids are growing and need nutrient-rich meals and snacks throughout the day! They are generally more active than adults, and thus need to eat more often. The American Dietetic Association recommends that “Total caloric intake should be distributed throughout the day, with the consumption of four to five meals/snacks per day including breakfast. Consumption of greater energy intake during the day may be preferable to evening consumption.” In other words, they are saying that kids and adults should have regular meals along with snacks, daily.

Having nutrient-rich meals is a great way to accomplish that goal! Making the meals and snacks fun for kids is a fantastic way to get them to eat and enjoy nutrient-rich food.

However, when eating nutrient-rich foods, as an adult, you should only eat when you are hungry. If you eat enough leafy greens, bulky fruits and vegetables, legumes, beans, seeds, and nuts at each meal, you will be satiated and will not feel the need to graze and eat snacks all day long. If weight loss is a goal, then it is very important not to eat between meals so that you give your body time to burn off what you ate, and to begin burning your stored calories and fat deposits. If you keep eating small meals all day long, you will only burn what you recently ate and will never start losing the weight that you have stored.

The next time you sit down for breakfast, make sure it includes nutrient-rich foods. In the beginning, make sure the meals are simple, quick and easy. You can ease into transitioning to a full nutrient-rich diet. Unless you really like to cook and have time to do so, start simple.

Feed your family members bowls of seven whole grain Kashi puffs, or the lightly sweetened with honey version (which is not 100% nutrient-rich, but is a great way to start) and load it up with delicious blueberries, strawberries, peaches and/or bananas, a few chopped walnuts, and a sprinkling of flax seed. Pour on some almond milk, rice milk, soy milk, or mild hemp milk (which is tastiest and you don’t have to smoke it!) Your family will love it and you will feel great feeding them a nutrient-rich healthy meal. In addition, you are giving your children a nutritious source of fuel and energy to start their day right at school.

Our children are our future, our legacy, and our most treasured creations. Feed them nutrient-rich healthy foods, make food and meal times fun for them, and provide them with a strong foundation and the best chance possible for a happy and healthy long life!

[1] http://www.myetymology.com/english/breakfast.html
[2] Rao G., Childhood obesity: highlights of AMA Expert Committee recommendations. Rao G – Am Fam Physician – 1-JUL-2008; 78(1): 56-63.
[3] Adult weight management evidence-based nutrition practice guideline. American Dietetic Association Evidence Analysis Library Websites http://www.adaevidencelibrary.com/topic.cfm?cat=2798 (Accessed 7/11)

A Really Good Reason To Eat 10% or Less Animal Products!

Nutrient Rich — Wed, 30 Nov 2011 22:05:27 +0000

color:#002002">Today, I read an article in the Huffington Post, called, Horse Meat Inspection Ban Lifted In The U.S. (horse meat consumption) and I was shocked.

It is a proven fact that consuming animal protein causes cancer, yet we keep on eating it. And now, to top that off, our government is trying to add yet another cancer-causing protein to people’s menus—horses, which are beloved pets.”

“What’s next—dogs and cats? Warm feelings for pets aside, no one should be eating horse meat!”

The World Health Organization (WHO) has estimated that dietary factors are associated with at least 30% of all cancers in developed countries and up to 20% in developing countries. One of the biggest dietary culprits they uncovered was animal-derived foods [1, 2-7]. In fact, high meat intake has been estimated to increase your overall cancer risk by 17%, while high saturated fat intake increases your cancer risk by 19% [8].

It is a fact that throughout our lives we will all have cancer cells appear in our bodies. However, not everyone develops cancer, and usually this comes down to diet [1]. Animal proteins like meat, dairy, and eggs alter hormone levels in the body, cause inflammation, promote cell growth and tumor development, and make the body more acidic [2, 8-13]. All these changes “feed” the cancer cells and make them stronger. To make matters worse, as meat is cooked at high temperatures, potentially dangerous chemicals are produced. For example, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) can initiate the cancer process [14-20], while advanced glycation end products (AGEs) play an important role in the development and progression of atherosclerosis, diabetes, aging, and chronic renal failure [21-22].

Although meat is often labeled the major culprit in cancers of the esophagus, lung, pancreas, stomach, colon, breast, and prostate, research has shown that other animal proteins, such as the casein found in milk, can promote cancer development as well. A 2007 study published in the American Journal of Clinical Nutrition reported that the consumption of dairy products affects the biological pathways associated with cancer development and spread [23]. After following participants for 65 years, the researchers discovered that a diet rich in dairy products during childhood nearly tripled the risk of colorectal cancer in adulthood.

More than 200 studies have shown that a diet based on fruits, vegetables, beans/legumes, raw nuts and seeds, and whole grains (as well as the countless meals and menus you can derive from these foods) provides significant protection against many different types of cancer. People with the highest consumption of fruits, vegetables, and whole grains have about half the risk of developing cancer as those who eat a more animal-based diet [24-27]. Based on the research of Dr. Campbell in the Cornell UniversityChina Study, the ideal diet should be at least 90% plant-based foods and less than 10% animal-based foods [1].

Dr. Campbell based his initial research on a preliminary study in which two groups of rats (one fed a 5% protein diet and one fed a 20% protein diet) were given cancer-causing aflatoxin. While every single rat in the 20% protein diet group developed liver cancer or pre-cancerous lesions, nothing happened to a single rat in the 5% protein group. Campbell conducted a similar study but used the milk protein casein to determine whether all animal proteins acted as cancer promoters. Like in the previous study, Campbell divided his rats into a 20% casein diet and a 5% casein diet and then exposed the rats to aflatoxin. His results supported the earlier research, and he reported that adjusting an organism’s protein intake could turn cancer promotion on and off like a switch [1]. Proteins derived from plants, however, did not have the same cancer-promoting effects.

Many experts believe that this is due to the nutrient-rich nature of plant-based foods. Fruits and vegetables do not promote inflammation in the body, are rich in antioxidants that can neutralize cancer-causing free radicals, and do not contain bad fats such as saturated fat, trans- fat, or dietary cholesterol, which the body does not need to get from dietary sources. Plant-based foods also contain high amounts of fiber. Fiber acts like a filter in your digestive system, effectively removing cancer-causing substances from your colon. Fiber is also food for bacteria that thrive in your intestine, favoring the ones that reduce the production of cancer-causing acids.

color:black">The health-boosting properties of a nutrient-rich, plant-based diet have also been shown to benefit people who have already developed cancer. A 2006 study showed that, in general, men with prostate cancer who avoided animal products reduced their PSA levels, which meant that their cancer was not advancing and may actually have been diminishing [28]. However, the cancer continued to worsen in the men who made no dietary changes. Such dietary changes were also shown to reduce the recurrence risk of breast cancer in postmenopausal women by about 25% [29].

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Nutrient Rich Healthy Eating, What it Means

Nutrient Rich — Wed, 14 Sep 2011 16:18:58 +0000

• Nutrient Rich healthy eating is based primarily on real, whole natural foods of plant origin. In our current market most of the foods sold are packaged as “natural” when they are in fact inherently not natural, and while animal foods are arguably considered “whole foods”, they are not considered “nutrient rich”. Ref: The Food Class System.

• Nutrient Rich healthy eating includes raw and cooked foods with a smaller percentage of cooked foods, but can be raw or high raw if you want it to be. Some foods can increase in nutritional value when cooked conservatively and substantial nutrients are neither lost nor destroyed. (Example: Steaming and Soups)

• Nutrient Rich healthy eating can include small amounts of animal products – ideally wild, grass fed or farm-raised – if you eat them. Many people feel better eating small amounts of animal products in their diet although this is not essential for healthy eating.

• Nutrient Rich healthy eating can be vegan or vegetarian, but not all vegetarian and vegan diets are nutrient-rich.

• Nutrient Rich healthy eating can include processed foods where the nutrient value and integrity are maintained. (Example: smoothies, hummus and chopped salads…).

• Nutrient Rich healthy eating eliminates and/or limits refined foods where the nutrients are stripped out and pleasure stimulating chemicals are either left in (or added) which cause addiction, over consumption and rapid increase of disease potential.

• Nutrient Rich healthy eating is able to creatively duplicate the same pleasing effects of traditional junk food without the harmful result of overly refined products. You can actually have your cake and eat it too; even though this is technically not “natural” even if made from whole natural, nutrient dense foods that are processed and the nutrient value and integrity are maintained.

• Nutrient Rich healthy eating can be customized to the individual based on their genetic predisposition, blood tests, and prior conditions with the help of a qualified health care practitioner. Environment, present situation, preferences and goals also play a big role.

• Nutrient Rich healthy eating is a lifestyle decision that works with your body’s natural systems.

• Nutrient Rich healthy eating is only part of a successful lifestyle that requires the mindset for managing your energy, and the performance lifestyle skills set for staying healthy, evolving with new thoughts and skills and achieving your goals.