One of the most powerful reasons why Nutrient Rich Nutrient Excellence is so effective, is because your body is actually getting the nutrients, specifically the micronutrients it needs to function and perform successfully and if it can function and perform well, it can stay healthy and free of lifestyle-induced diseases.

Nutrition scientists have shown over and over that people who eat more natural plant foods – vegetables, fruits, legumes, etc. – are less likely to be diagnosed with cancer.   But are all vegetables equally protective?  If we wanted to design an anti-cancer diet, we would want to know which foods have the most powerful anti-cancer effects – then we could eat plenty of these foods each day, flooding our bodies with the protective substances contained within them.

So, which foods have the most powerful anti-cancer effects?  Cruciferous vegetables. 

This family of vegetables is named for their flowers, having four equally spaced petals in the shape of a cross, from the Latin word ‘crucifer’ meaning ‘cross-bearer’.  These are the cruciferous vegetables:

•  Arugula
• Bok choy
• Broccoli
• Broccoli rabe
• Broccolini
• Brussels sprouts
• Cabbage
• Cauliflower
• Collards
• Horseradish
• Kale
• Kohlrabi
• Mache
• Mustard greens
• Radish
• Red cabbage
• Rutabaga
• Turnips
• Turnip greens
• Watercress

 All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables are unique – they contain compounds called glucosinolates which are responsible for their pungent or bitter flavors.  When cell walls are broken by blending or chopping, a chemical reaction occurs that converts glucosinolates to isothiocyanates (ITCs) – compounds with proven anti-cancer activities. The many ITCs work synergistically to remove carcinogens, kill cancer cells, and prevent tumors from growing.¹ Some ITC can even help the body excrete estrogen and other hormones, reducing the risk for hormonal cancers.²

Cruciferous vegetables are twice as powerful as other plant foods.  In population studies, a 20% increase in plant food intake generally corresponds to a 20% decrease in cancer rates, but a 20% increase in cruciferous vegetable intake corresponds to a 40% decrease in cancer rates.³

Cruciferous vegetables are not only the most powerful anti-cancer foods in existence, they are also the most nutrient dense of all the vegetables.  Although the National Cancer Institute recommends 5-9 servings of fruits and vegetables per day for cancer prevention, but they have not yet established specific recommendations for cruciferous vegetables.  I recommend 6 fresh fruits and 8 total servings of vegetables per day including 2 servings of cruciferous vegetables – one raw and one cooked.  Remember: chopping, chewing, blending, or juicing cruciferous vegetables allows for production of ITCs.  Consuming a large variety of these ITC-rich cruciferous vegetables within an overall nutrient-dense diet can provide us with a profound level of protection against cancer.  

For your next cruciferous vegetable dish, try one of these great recipes! 

Dr. Fuhrman is a New York Times best-selling author, nutritional researcher and board certified family physician specializing in nutritional medicine.  Learn more by visiting his informative website at DrFuhrman.com.

John Allen Mollenhauer is the founder of nutrientrich.com a Nutritional Education Trainer, and leading authority on Performance Lifestyle, which teaches people how to live a healthy lifestyle successfully and develop Your Lifestyle to better achieve your goals.

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I remember years ago, I was talking with my friend Kevin Gianni, from Renegade Health who pointed out the difference between a whole foods diet (which is both plan and animal) in the public definition and a nutrient rich diet.

Albeit, whenever the subject of whole foods comes up, you rarely see a chicken leg on the cover, the reality of things is that many people see meat as a whole food. Similar to plants, anything that is grown and in some people's definition "born" is a whole food.

I don't get too caught up in that battle of concepts, after all in some cases, there isn't that much of a difference between a plant based nutrient rich diet, and a paleo diet, other than the fact that they eat more animal protein than we do, and have a different definition of what a healthy fat is. Of course there are other differences but those are the big two, and that's why we titled Nutrient Rich as the next level in healthy eating.

That conversation with Kevin clearly made the distinction for me, that the nutrient rich or nutrient dense foods approach was a big step up from heating a traditional hunter gatherer diet, free of nutrient barren or junk foods, which many people see as a healthy diet. Clearly it is a healthier diet than the western diet that is over 50% refined foods, and if you didn't eat junk you would be far healthier than the rest of the population.

But what distinguishes a Nutrient Rich diet from any other diet type, (many of which we can thrive on as an omnivorous species for various periods of time) is that when we are eating a nutrient rich diet we focus on eating those foods that provide all the nutrients we need to succeed, and minimize those foods that contain substances our body does not need, along with the obvious of minimizing junk (man made food) if you eat it at all.

We define whole foods as those foods that meet that definition and are not missing whole nutrient categories or contain substances that our bodies do not need.

That's why Nutrient Rich.com besides, being the next level in healthy eating, is also the home of The 90% or More Plant Based Diet Solution.

When you consider that it's very difficult to take nutrients out of the context of food and food out of the context of lifestyle to get a real look at what promotes health, performance and living at or near your ideal weight, what we focus on is eating a diet that we know promotes health and minimize things in our diet that do not promote health or will hinder our ability to function and perform well.

As Michael Pollan describes in his book In Defense of Food, (an I paraphrase) "nutritionism" is the art of taking the focus off the whole food and analyzing individual nutrients and their affect on health and disease.

Even if an animal food where a whole food, analyzing animal fat on disease without looking at all the other factors present in that food source, does little to determine if that food or that nutrient is healthy or not. There are many factors that have to be considered, including the influence of animal protein on human growth and development, before a food is considered a nutrient rich food. (by the way, animal fat nor it's protein is health promoting).

So, when we talk about the next level in healthy eating, the questions on your mind should focus on understanding:

• Nutrient density,
• Nutrient quality,
• Does this food contain what I don't need from dietary sources
• Environment impact
• Role food in promoting performance
• Human additions to that food (steroids, hormones etc)
• Eco System
• Aging and longevity
• Production and transportation costs and their impact
• Anatomical compatibility
• Bio diversity
• Locality
• Natural Taste...

The post What Is The Next Level in Healthy Eating? appeared first on Nutrient Rich.

There are reasons why Nutrient Rich.com is aligned with Dr. Fuhrman's nutritional guidelines which we have coined "The Gold Standard".

First, I discovered Dr Fuhrman 20 years ago before the world knew who he was, in the most unlikely of places, at a most unlikely time. As a 245 pound body builder who was eating 30 eggs a day and at least one chicken, along with white rice and a token veggie on the side (nutrient poor)... in a world that was as foreign to "good health" as one could be.

I was in my gym (I owned a gym called Olympia at the time) and learned of an organization called the American Natural Hygiene Society. Now called the National Health Association.I'll tell that story in greater detail in another post.

A rag mag about health found it's way into my gym (strangely) and it just blew me a way. It made sense! Mind boggled by a sense of clarity about healthy eating like I had never experienced before, I took a trip to an event to learn more. It was then and there that I was introduced to a whole new world of health information and one of the guys leading the charge was Dr. Fuhrman. Needless to say, I did not feel healthy, living and eating the way I was, so I opened my mind and the rest was history.

Within 1 year, I lost 75 pounds and literally rebuilt my body. Only this time with a healthy eating plan, I build my body healthy! I don't recall exactly what Dr Fuhrman was talking about when I first met him, but it (the knowledge) was very convincing, and surely what he said was a precursor to the kind of wisdom you'll learn from Dr Fuhrman yourself starting now with this video above on nutrient density.

When it comes to a healthy eating plan, focusing on the nutrient density of your diet is the key to good health. The nutrient density of your food is not the only reason that determines what you eat or why, but from a standpoint of knowing you have a healthy eating plan, it starts which understanding nutrient density and Dr. Fuhrman is the expert many experts like me, learn from.

Today, that's why nutrientrich.com, is all about this new trend in eating for health, performance and natural weight loss. Nutrient density is the most fundamental concept of nutrition and Dr. Fuhrman's nutritional education and guidance on the subject is second to no one. He is the leader in the nutrient rich revolution.

Nutrient Density is the concept you want to learn. It IS the key to good health.
Have a listen and come to your own conclusions.

The post Nutrient Density is the Key to Good Healthy Eating Plan appeared first on Nutrient Rich.

What's so great about the Nutritional Research project IS the mission, which is to conduct clinical research to study diet styles designed for their disease-preventing and disease-reversing properties.

Within, 20 minutes of announcing this project at the Getaway over $50,000 was raised and this is just the start. It will take almost $1m per protocol awaiting funding and here at nutrientrich.com we are going to do everything we can to help raise the money. Will you do your part and contribute?

Here are the details direct from NutritionalResearch.org.

Why is this so important?

Diabetes, obesity, heart disease, stroke and dementia are ravaging our health in the 21st century. The statistics are staggering: 72% of Americans are either overweight (38%) or obese (34%). 90 million Americans have either diabetes or pre-diabetes. More than 1 in 3 U.S. adults (81million) currently live with one or more types of cardiovascular disease. Cancer is also a preventable cause of death significantly linked to diet and environmental factors.

What is the answer to these epidemics?

Interventional cardiology and cardiovascular surgery have not been found to extend the lifespan of patients with atherosclerotic heart disease. Drugs offer only mild benefit in some diseases but do not alter significantly the trajectory of chronic degenerative disease. Furthermore, prescription medicines have been shown to be a leading cause of morbidity and mortality in the United States. ^{1, 2, 3, 4, 5}

The Nutritional Research Project proposes to study diet styles ideally designed to maximize the potential for disease prevention and disease reversal. Dr. Fuhrman has elaborated, tested and described the features of a diet-style and supplemental requirements designed for maximizing disease reversal and longevity. The salient features of this program have already been investigated in small preliminary scientific studies with dramatic results. Such a diet has the following specific features:

• High nutrient density
  A micro nutrient-dense diet provides not just adequate vitamins and minerals but also thousands of phytochemicals that impact profoundly cell signaling and function, enabling the body to heal and repair. The attention to consumption of adequate raw green and cooked green vegetables(the most nutrient dense food) in conjuction with beans, seeds, onions, mushrooms and fresh fruit form at least 90 percent of calorie intake.
• Plant based, but without processed foods.
  A plant-based diet rich in colorful vegetables, greens, fruits, legumes, nuts, seeds and a small amount of whole grains provides critical nutrients that reduce cellular toxicity, DNA damage and immune system dysfunction. The design of meal plans and food choices restrict or prohibit processed foods such as refined sweets, oils, flours, white rice and white potato. Animal products are restricted to less than 8oz per week (one or two servings) used as condiments to the vegetable based meals.
• Reduced calorie intake - Consumption of plant foods with low caloric density enables satiation with less calories.
  Animal studies have demonstrated that caloric restriction is associated with increased longevity. A diet with high micronutrient content and reduced calories affords powerful protection against disease.

When this type of diet is applied clinically, remarkable results occur. It remains to evaluate and document the efficacy of this diet style in controlled scientific studies. Our goal is to initiate and support research that will investigate the impact of an optimally healing diet in the treatment of chronic disease states. Research on the the therapeutic implications of juice fasting and water fasting are also of interest to the mission of the Nutritional Research Project.

1. Flegal KM et al. Prevalence and trends in obesity among US adults, 1999-2008. JAMA 2010; 303(3)
2. Van Cleave J, Gortmaker SL, Perrin JM. Dynamics of obesity and chronic health conditions among children and youth. JAMA 2010; 303(7): 623-630.
3. http://www.cdc.gov/diabetes/pubs/pdf/ndfs_2007.pdf
4. de la Monte SM et al. Review of insulin, insulin-like growth factor expression, signaling and malfunction in the CNS: Relevance to Alzheimer’s disease. J Alzheimer’s Dis 2005 Feb 7(1): 45-61.
5. Ogden CL, Carroll MD, McDowell MA, Flegal KM. Obesity among adults in the United States-no change since 2003-2004. NCHS data brief no 1. National Center for Health Statistic; 2007

The post Dr. Fuhrman and the NHA Launch Nutritional Research Project appeared first on Nutrient Rich.

Now as someone who lives a PerformanceLifestyle, I am very aware of the various aspects of a balanced and healthy lifestyle and how to apply the various skills needed to stay that way in the relentlessly demanding culture we live in to function and perform "well". I know how to achieve my goals without trading my health for it as so many people do.

As big part of a PerformanceLifestyle is a plant-based nutrient rich diet; but PerformanceLifestyle is not what this article is about.

This post is about people who have not made the connection between their lifestyle and whether or not they achieve their goals in life in a balanced and healthy way. It's about people who are caught up in an entirely different conversation of prescription drugs, medicine, and the inevitability of diseases such as diabetes mellitus.

The reason why they are caught up in that conversation is simple; they have no idea that they have significant control of their own health and are towing the country line that says one out of two will diet of cancer, heart disease and diseases like diabetes mellitus because they haven't yet discovered the power of a plant based diet; just one aspect of a PerformanceLifestyle, albeit one that can dramatically improve your health!

Of course they are also eating a nutrient barren diet filled with refined foods, rich in refined sugar.

I was reading the web this morning and found an article on the Huffington Post called "A Solution for Diabetes: A Plant Based Diet - an article which 5 years ago, or so you would have never scene in the mainstream media, but now, since we are steeped in a discussion of health reform, you are seeing it.

In my opinion, this article is about real health reform and can get you started on the path to not only getting free of diseases such a diabetes mellitus, but creating a lifestyle that delivers a quality of life few experience.

A plant based diet is exactly that; a diet based in plant foods. It may not be 100% food from plants, but the majority of the diet is from nutrient rich foods such as vegetables, fruits, beans, raw nuts and seeds and whole grains and or the endless stream of meals and menus that can be created by the hundreds of foods in these first class food categories.

Here's and excerpt from the article.

NB: Yes. When people begin a healthful diet, most see big improvements in weight, cholesterol, and their blood sugar. Their need for medications diminishes, and some may not need medications at all. In some cases, you would never know they had had diabetes. However, I caution people not to simply throw their medications away. They need to speak with their doctors so they can alter their medication regimens only when and if it is appropriate.

Let me describe a case: A man named Vance joined our study. His father was dead by age 30, and Vance was 31 when he was diagnosed with diabetes. As our study began, he started a low-fat, vegan diet and gradually lost about 60 pounds over a year's time. His blood sugar control returned to normal, and his doctor discontinued his medications. Imagine what it feels like to see family members assaulted by this disease, but then to realize that you have effectively tackled it by making healthful adjustments to your diet.

Continue reading...

Read this article; one of the most influential reasons why people start to change their lifestyle is they no longer want to experience diseases of lifestyle like diabetes mellitus and this ends up leading them to  the healthiest lifestyle in the world.

The road often begins with a plant-based nutrient rich diet!

John Allen Mollenhauer

The post A Solution For Diabetes: A Plant-Based Diet appeared first on Nutrient Rich.

Well, that was my experience last night, yet again, when I used Dr. Fuhrman's VegiZest product - which is the ultimate soup base and seasoning mix.

It was 7:00 PM, and I was just sitting down to read a book, but wanted to sip something. At night, I like to be satisfied, but not feel full. So, I heated up some water, and put in a tablespoon of VegiZest, and I had a great broth that was "nutrient rich." Mmmmm, it was so good.

One of the reasons why I like Dr. Fuhrman's products so much, and in particular VegiZest, is because he has created the niche products that make eating a nutrient-rich diet, so "every day" and easy--or, as I like to say, "simple,quick & easy"

In this one cup of vegetable broth, I was actually consuming: green pea, organic spinach, carrots, organic broccoli, organic celery, organic kale, broccoli sprouts, organic soy flour, organic date sugar, organic onion, garlic, spices, green tea, nutritional yeast, canola oil and organic parsley.

* The canola oil is limited and the only allergen was soy, but in an extremely limited quantity.

It was in this moment that I realized how content I am in eating a nutrient rich diet, and its because of having access to Dr. Fuhrman foods that I love this eating style all the more. A cup of tea moment like this is always very enjoyable, but I was drinking more than a cup of tea. I was practically eating a meal, yet enjoying that "meal" like it was a cup of tea, or "Joe" moment that so many people savor. I woke up this morning with a sense of satisfaction, as well, because my nutrient needs were met before I went to bed.

Remember, the key to success in a "nutrient-rich" Performance Lifestyle is knowing how to get the nutrients your body wants and needs to function and perform well, in convenient, tasty and enjoyable ways. This is Dr. Fuhrman's mantra as he wants to make sure that people can eat for health and get nutrient-rich foods into their diet in the same ways they can get the super convenient nutrient-poor and nutrient-barren foods so many people are accustomed to.

That is why I have been calling this Nutrient Rich diet style the "Simple, Quick & Easy" way to eat. It's not to say I don't like gourmet eating. I do, and so do you, but I must admit, I have a bias to being able to refuel and enjoy my food in simple, quick and easy ways, as that is the way I eat most of the time... so that bias spills over into the messaging here at nutrientrich.com.

Note: The Nutrient Rich food and Recipe database has gourmet recipes as well, but the hallmarks to eating Nutrient Rich successfully are the Simple Quick & Easy Recipes, that most people eat 80-90% of the time. People are busy!

Last night was a pure simple, quick and easy moment.

Here's some info on VegiZest:

it tastes great and is cost effective.

Dr. Fuhrman also has a similar product called MatoZest.

They're great tasting, certified organic and kosher. Not only are these extraordinary products nutrient rich, they are "organic vegetable supplements" that have been painstakingly designed to taste great, naturally.

No Sodium (Great Salt Alternative)

Dr. Fuhrman's VegiZest is a super-green food supplement with a mild blend of spices.

Dr. Fuhrman's MatoZest is tomato-based with more of a zesty Italian flare featuring sun-dried tomatoes, garlic, and onion.

You can:

* Flavor all your soups, salad dressings and dips.
* Use alone in hot water as a weight–loss aid and phytochemical food supplement. (this is what I did!)
* Sprinkle on any dish as a seasoning, replacing salt.

The beauty is you get, phytonutrients, amino acids, antioxidants, plant enzymes and trace minerals in these unique products designed to complement your healthy, PerformanceLifestyle.

What's also good is that MatoZest and VegiZest are "food supplements" as I like to call them because they are not quite whole foods (since they are dehydrated) but they are not necessarily supplements either (since they are all nutrient-rich food ingredients with countless nutrients across all categories) have been formulated without the addition of possible allergy producing ingredients such as: sugar, starch, salt, honey, lactose, eggs, milk, colors, and fructose. There is some organic soy flour.

Enjoy these healthy additions to your lifestyle.
John Allen Mollenhauer

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