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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].

References

Campbell TC, Campbell TM, II. The China Study: Startling Implications for Diet, Weight Loss, and Long-Term Health. Dallas, TX: BenBella Books, 2005.
World Cancer Research Fund. Food, nutrition, physical activity, and the prevention of cancer: A global perspective. Washington, DC: American Institute of Cancer Research, 2007.
Cho E, Spiegelman D, Hunter DJ, et al. Premenopausal fat intake and risk of breast cancer. J Natl Cancer Inst. 2003;95:1079-1085.
Barnard ND, Nicholson A, Howard JL. The medical costs attributable to meat consumption. Prev Med. 1995;24:646-655.
Giovannucci E, Rimm EB, Colditz GA, et al. A prospective study of dietary fat and risk of prostate cancer. J Natl Cancer Inst. 1993;85(19):1571-1579.
Kolonel LN. Nutrition and prostate cancer. Cancer Causes Control. 1996;7(1):83-94.
Ma RW, Chapman K. A systematic review of the effect of diet in prostate cancer prevention and treatment. J Hum Nutr Diet. 2009;22(3):187-1899.
Boyd NF, Stone J, Vogt KN, Connelly BS, Martin LJ, Minkin S. Dietary fat and breast cancer risk revisited: a meta-analysis of the published literature. Br J Cancer. 2003;89(9):1672-1685.
Murtaugh MA, Ma KN, Sweeney C, Caan BJ, Slattery ML. Meat consumption patterns and preparation, genetic variants of metabolic enzymes, and their association with rectal cancer in men and women. J Nutr. 2004;134(4):776-784.
Norat T, Riboli E. Meat consumption and colorectal cancer: a review of epidemiologic evidence. Nutr Rev. 2001;59(2):37-47.
Armstrong B, Doll R. Environmental factors and cancer incidence and mortality in different countries, with special reference to dietary practices. Int J Cancer. 1975;15:617-631.
Carroll KK, Braden LM. Dietary fat and mammary carcinogenesis. Nutr Cancer. 1985;6:254-259.
Rose DP, Boyar AP, Wynder EL. International comparisons of mortality rates for cancer of the breast, ovary, prostate, and colon, and per capita food consumption. Cancer. 1986;58:2363-2371.
Skog KI, Johansson MAE, Jagerstad MI. Carcinogenic heterocyclic amines in model systems and cooked foods: a review on formation, occurrence, and intake. Food Chem Toxicol. 1998;36:879-896.
Robbana-Barnat S, Rabache M, Rialland E, Fradin J. Heterocyclic amines: occurrence and prevention in cooked food. Environ Health Perspect. 1996;104:280-288.
Thiebaud HP, Knize MG, Kuzmicky PA, Hsieh DP, Felton JS. Airborne mutagens produced by frying beef, pork, and a soy-based food. Food Chem Toxicol. 1995;33(10):821-828.
Sinha R, Rothman N, Brown ED, et al. High concentrations of the carcinogen 2-amino-1-methyl-6-phenylimidazo-[4,5] pyridine [PhlP] occur in chicken but are dependent on the cooking method. Cancer Res. 1995;55:4516-4519.
De Stefani E, Ronco A, Mendilaharsu M, Guidobono M, Deneo-Pellegrini H. Meat intake, heterocyclic amines, and risk of breast cancer: a case-control study in Uruguay. Cancer Epidemiol Biomarkers Prev. 1997;6(8):573-581.
Snyderwine EG. Some perspectives on the nutritional aspects of breast cancer research. Food-derived heterocyclic amines as etiologic agents in human mammary cancer. Cancer. 1994;74(3 suppl):1070-1077.
Butler LM, Sinha R, Millikan RC, Martin CF, Newman B, Gammon MD, Ammerman AS, Sandler RS. Heterocyclic amines, meat intake, and association with colon cancer in a population-based study. Am J Epidemiol. 2003;157(5):434-445.
Krajcovicova-Kudlackova M, Sebekova K, Schinzel R, Klvanova J. Advanced glycation end products and nutrition. Physiol Res. 2002;51:313-316.
Uribarri J, Cai W, Sandu O, Peppa M, Goldberg T, Vlassara H. Diet-derived advanced glycation end products are major contributors to the body’s AGE pool and induce inflammation in healthy subjects. Ann NY Acad Sci. 2005;1043:461-466.
van der Pols JC, Bain C, Gunnell D, Smith GD, Frobisher C, Martin RM. Childhood dairy intake and adult cancer risk: 65-y follow-up of the Boyd Orr cohort. Am J Clin Nutr. 2007;86(6)1722-1729.
Steinmetz K, Potter J. Vegetables, fruit, and cancer, I. Epidemiology. Cancer Causes Control. 1991;2(suppl):325-357.
Jacobs DR, Marquart L, Slavin J, et al. Whole-grain intake and cancer: an expanded review and meta-analysis. Nutr Cancer. 1998;30:85-96.
Thorogood M, Mann J, Appleby P, McPherson K. Risk of death from cancer and ischaemic heart disease in meat and non-meat eaters. Br Med J. 1994;308:1667-1670.
Key TJ, Appleby PN, Spencer EA, et al. Cancer incidence in British vegetarians. Br J Cancer. 2009;101:192-197.
Nguyen JY, Major JM, Knott CJ, et al. Adoption of a plant-based diet by patients with recurrent prostate cancer. Integr Cancer Ther. 2006;5(3):214-223.
Blackburn GL, Wang KA. Dietary fat reduction and breast cancer outcome: results from the Women’s Intervention Nutrition Study (WINS). Am J Clin Nutr. 2007;86(3):878S-881S.

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A Nutrient-Rich Thanksgiving Including a Few Healthy Recipes

Nutrient Rich — Wed, 23 Nov 2011 15:01:42 +0000

Hello fellow nutritarians!

It’s people like you (if you are reading this) who inspire me to strive for eating the best I can throughout the year, whether it’s a holiday or not. People like us are not necessarily healthy nuts, we just want to eat in the healthiest and most successful way, without having to be perfect or sacrifice great taste.

Well, there is no other holiday that currently supports you in healthy eating like Thanksgiving!

Thanksgiving is already the most nutrient-rich holiday there is, with all the vegetables and fruits and the down-to-earth feeling you get on Thanksgiving day… where it’s all about being truly grateful for all that we have in our lives. After all, we are the luckiest people who have ever been born to date, throughout all of history, who have access to so many technologies and healthy food, sanitation and for the most part freedom from fears associated with mere survival. It’s an amazing time to be alive, particularly if you don’t get caught up with a lot of modern pitfalls.

One such pitfall, as you know, is eating nutrient-poor food, especially when it’s so simple to make the switch to nutrient-rich and get all the benefits of healthy eating, without having to be perfect or sacrifice great taste. This is a far cry from what healthy eating used to be.

Well, Thanksgiving is a holiday already rich with nutrient-rich foods; but did you know you could actually go through this holiday and eat up to 90% or more plant nutrient rich foods, in the greatest tasting ways and wake up the next day feeling great without the ensuing cold that will befell so many people because they basically ate a heart attack on a plate and all the junk food they could to overwhelm their bodies?

In the past, Thanksgiving has been some sort of license, not only to overeat, but to also overwhelm your body with nutrient-poor foods too, like cake and pie etc, as if it is OK, just because it’s a holiday. I mean, you can eat whatever you want, but you know you can’t eat whatever, whenever and get the results you want. So if you want to have a great Thanksgiving, which may include eating more than you usually do (after all it is a feast), and feel good afterwards, then make this a nutrient-rich Thanksgiving!

Instead of eating meals heavy with calorie-rich, nutrient-poor animal products and ultra refined food stuffs, eat smaller amounts of Turkey and other animal products and discover the dozens, actually unlimited number of ways to eat plant based, nutrient rich menus.

Here’s are two nutrient-rich recipes for Thanksgiving

Porcini Mushroom Gravy.

Ingredients:

1/2 cup dried porcini mushrooms
1 medium onion, thinly sliced
6 cloves garlic, minced
1 cup mushrooms sliced (your choice)
3 tablespoons whole wheat flour (get 365 from whole foods)
2 tablespoons nutritional yeast
1 tablespoon Bragg Liguid Aminos
1 Tablespoon Dr.Fuhrman’s Vegizest
1 cup water
1/2 tablespoon balsamic vinegar
1/8 teaspoon dried sage
1/8 teaspoon black pepper.

Cauliflower with an Attitude (the healthiest mash potato like dish you will ever eat!)

Ingredients:

6 Cups cauliflower florets, fresh or frozen
6 cloves garlic, roasted
10 ounces fresh spinach
1/2 cup raw cashew butter (soy, hemp, or almond milk if needed to thin)
2 tablespoons Dr. Fuhrman’s VegiZest
1/4 teaspoon nutmeg.

* Keep in mind the nutrient density of cauliflower is stratospherically higher than white potatoes or even sweet potatoes for that matter. It is a cruciferous vegetable with incredible anti-cancer properties according to Dr. Fuhrman. So why not explore a great-tasting mashed potatoes-like dish that provides incredible health benefits at the same time? Enjoy.

Some Nutrient-Rich Holiday Tips

1) Instead of ice cream, eat vice cream – real food ice creams that are made from cashews, water, maple syrup and vanilla, for example.

2) Rather than seasoning the sweet potatoes with butter or margarine, add orange, pineapple, apples, pecans, cinnamon, nutmeg, date sugar, maple syrup, lemon, and/or lime, to add even more flavor.

3) Enjoy freshly-baked bread by itself – there is no need to spread on the artery-clogging butter when whole grain breads and healthy spreads are all around us. You can use raw nut butters, apple butter spreads and others.

If you choose to leave some of your old food favorites as is, eating smaller portions will likely not happen. So, make the majority of your meals with Nutrient-Rich Recipes, and you won’t have to eat as much to get full. You’ll get fulfilled faster eating nutrient-rich foods when hunger shuts off. You also won’t have to deprive yourself of the great tasting foods that are important to you and the holiday spirit as you make nutrient-rich versions.

Don’t worry, during this holiday you will likely overeat and gain a few pounds no matter what you eat because everything centers on food. Bu,t go through the holidays eating nutrient-rich, and you’ll come through in January feeling like a champ.

You can then lose weight the Nutrient-Rich Way, without the addictive withdrawal people suffer from that prevents them from eating healthy, with simple adjustments, and there is no dieting required!

Achieving a slimmer healtheir body in after the holidays will be allot easier when you have nutrient-rich holidays. You don’t have to be perfect and you never have to sacrifice great tasting foods.

Make only one commitment his holiday season, which kicks off with Thanksgiving. Raise your standard and eat up to 90% or more plant based nutrient-rich foods, not the nutrient poor foods so many of us are used to, that wreak havoc on your body.

Start the New Year with the confidence and knowing you celebrated well.

Plant Based, Nutrient-Rich Healthy Eating vs Vegetarian and other Half-Baked Healthy Diets

Nutrient Rich — Wed, 16 Nov 2011 15:43:26 +0000

The word really isn't "versus", but "compared to" doesn't make as punctual or distinctive an article title.

27 years ago, I changed my diet from the Standard American Diet "SAD" to a healthier diet and one that would help me lose weight. Was it nutrient-rich? No, not really, but it was most certainly closer to nutrient-rich healthy eating than ever before.

Today, looking back to that time, I would have called myself, a weight loss only "dieter". I really wasn't thinking health, performance or longevity; All that mattered was being as lean as possible as a competitive bodybuilder, and having as little fat on my body. And, I was willing do whatever it took to to lose body fat.

My diet consisted (off season not withstanding) of the typical fitness diet that you learn about in all the muscle and fitness magazines, such as:

Chicken, fish
A complex carbohydrate
Side of vegetables

When not dieting, I would go right back to the SAD.

After a few years of eating that way, I learned about the detrimental effects of eating animal products and became a vegetarian, actually vegan. I had tired of the rigors of being a bodybuilder, and being basically a yo yo "dieter" for that matter, and learned that simple healthy eating combined with an active lifestyle, would enable me to stay lean with much less effort, so I made the switch to a healthier diet.

I didn't really know what healthy eating really meant, but not eating animal products seemed like a great place to start.

Eventually, no longer consuming animal products was not the issue. I was all the healthier for it, but after some very impressive initial results moving to a healthier diet, over time, I began to gain weight. Not because I wasn't eating animal products, but because I was now eating "healthier" foods that weren't genuinely healthy.

In retrospect, I started eating a half baked healthy diet, not quite the standard American diet, but now just a healthier version of it and devoid of dieting. Truth is, pinning my weight gain all on my diet would be misleading. I was also getting older, more focused on work, less on working out, and expending immense amounts of personal energy. By the time I realized that I was gaining weight there were some bigger issues at play, albeit the quality of the food I was eating was a big one.

The food issue was that I was eating too much and eating foods that also contained too much added sodium, sugar, oil and other chemicals that were never supposed to be in my body to begin with.

Too much stress + low personal energy + the overconsumption of "healthy" foods laden with added sugar, salt, oil and chemicals = weight gain, even if you are working out.

Which leads me to the focus of this article.

After years of correcting my course, aligning and improving my lifestyle for balance and health, and having traveled the path from the standard American diet, to weight loss only dieting and then spending years in the realm eating healthier as a vegetarian and vegan, where I was eating many foods that were high in added sodium, oil, sugar, cooked in various ways that did not protect the nutrient quality; I finally realized the difference between plant-based, nutrient rich healthy eating, and the world of half-baked healthy diets.

The difference between half baked healthy diets (which can include the idea of going vegetarian or vegan) that focus in on only one aspect of healthy eating (and at times make more out of it than it needs to be), and nutrient-rich healthy eating is this:

When you are engaged in eating nutrient-rich, you are more a "nutritarian" than a "vegetarian", meaning; you seek out foods that are the most rich in nutrients, do not contain those substances that your body does not need like added sodium, oils and sugar, saturated fats, cholesterol etc, at least 90% of the time or more. You also aim to eat nutrient-rich foods in a way that enable you eat the most volume for the least amount of calories, depending on your needs, and in great tasting ways!

Free from all the problems that are created from half baked healthy diets that are most certainly healthier as compared to weight loss only diets (in most cases), and the standard American diet, but not the healthiest way to eat by a long shot; nutrient rich healthy eating shows how to eat for health.

Healthy eating has many definitions, such as gluten free, low glyemic, vegetarian, vegan, etc… but once you start eating "nutrient rich", healthy eating gets defined and the truth is, you don't even need to be vegan or vegetarian if you don't want to, or want to maintain a near vegan diet where you eat small amount of animal products for any of a variety of reasons.

Eating is not a religion, at least not the way we promote it hear at NutrientRich.com. Although when each of us makes decisions about our eating style, there are many things that get factored in, in addition to the eating style itself, like protecting animals and the environment. Anybody eating today who is not factoring these two issues in, is not helping the planet and we all know it's in a state of crisis. So keep this in mind.

But for the sake of this article, I simply want to point out the that there is a big difference in terms of health, weight and personal performance, when you begin making the switch from your previous usual standard American diet, weight loss only diet, or half baked healthy diet, where you may not be eating animal foods, but are still including vast amounts of salt, refined sugars, and oils, which is not a genuinely healthy diet.

A nutrient rich eating style can be vegan, but not all vegan eating styles are nutrient rich.

I learned this recently while out on the road traveling. I have been traveling to several of my most cherished healthy lifestyle conferences where I have many good friends and associates also promoting healthy eating. Interestingly, these are conferences that are often organized around the concept of eating vegan or vegetarian. Since not eating animal foods leads to many other changes in the diet and is such an impact full decision personally and environmentally, the vegan and vegetarian community is large and the reason why many conferences appeal to people making this change.

I go to these conferences because I love this community, its a big part of where I learned how to eat healthy and the information is fantastic. But one thing I have learned. After a few years away from these conferences, while I was completing a book, a time during which I had made the switch to nutrient rich healthy eating; nutrient rich healthy eating is healthier than simply not eating meat or eating plant based.

Not eating meat may be one aspect of plant based healthy eating style, but there are many more, including how you organize your food pyramid, whether or not you eat predominantly vegetable based or starch based, the added salt, oil and sugar content of the foods you are eating, how the food is prepared, whether or not yea eat when you are hungry and more…

I recently ran a test (something I regularly do to see how my body reacts) by eating foods that were simply vegan and paying less attention to some of the attributes above, just to see what would happen and exercise some some other skills of dietary flexibility which are good to have in social situations and when traveling in a world where you can't often meet your ideal preferences. The result, was weight gain, swollen lips, acute colds, and mild headaches.

Moral of the story?

Once you start eating for health (a genuinely nutrient rich healthy eating diet style) going backwards is not easy or even as pleasure able as you might think. Although I have enjoyed all the foods I've eaten recently, I need no dicipline to clean up my act and get back to the healthiest eating style available: nutrient-rich.

This is not a matter of semantics. It's a matter of mindset and whether or not you are actually eating for healthy, or simply eating healthier. Healthier is good, genuinely healthy is best.

Learn how to eat nutrient-rich in the greatest tasting ways and you will have learned healthy eating for life.

Bananas are a great nutrient-rich food and a smoothie staple

Nutrient Rich — Fri, 16 Sep 2011 12:09:02 +0000

Found a great little article today online that talked about bananas, titled nutrient-rich bananas and thought I would mention a few bright ideas about bananas. Bananas are a staple of of a nutrient-rich diet, in moderation. I rarely say “moderation” in the nutrient-rich lexicon because it’s really an economic and distribution principle, less a nutrition principle as it only applies to healthy food really.

Why would you want to eat nutrient poor or nutrient barren food in “moderation”?

Anyway, bananas are tropical food and secretly, require you to be active as they are a very high glycemic index food that gives you a great deal of nutrient-rich sugar. As healthy as they are, you don’t want to be eating 30 bananas a day. I’ve seen people do it (some pretty smart people too) and it can get pretty uncomfortable. It’s also just unnecessary.

Bananas are sweet, being rich in carbohydrates (mostly the sugars glucose and fructose), as well as in folic acid, vitamins B6, and C, and pectin.

Bananas is a good source of potassium having 100-200 mg.

They also contain an enzyme that aids in the production of sex hormones. Banana are a good source of energy in the form of non structural carbohydrate, but low in fat, they are an excellent food for pregnant mothers, babies and children.

Bananas are one of the first non-breast foods given to babies due to their consistency, ease of digestion, sweetness , non-allergenic properties and high nutrient content, and the kids love em!

The carbohydrate content on the edible of fresh bananas is about 20 percent. During the ripening period the starch is converted into sugar, though in the cultivars known as plantains this process does not take place.

Because of its high starch content, banana fruit is a major source of dietary carbohydrate uptake.

Banana fruit has been extensively used in folk medicine and is reported to exert a cholesterol-lowering effect as well as to decrease the risk of colorectal cancer.
Nutrient-rich bananas, are great for smoothies as a base and add a great deal of creaminess.

They need to be eaten in moderation, particularly if you have high triglycerides. They don’t raise triglycerides per say but if you are eating too much sugar they will.

More about bananas:

Not only are they a top selling fruit in the US, they have no fat, cholesterol, or sodium and a good source of countless phytochemicals, vitamin C and B6, potassium (as most people know) and dietary fiber. These fruits are extremely versatile and be be eaten raw and cooked, although raw is probably better.

The most widely available banana is the Cavendish and probably the most familiar to North American consumers and are available all year round.

Quick tip:
If you want bananas to ripen faster (given many bananas at tradition grocery stores are literally green these day because of picking and shipping cycles and the fact that stores do not want to buy already ripe bananas and deal with spoilage) bring them home and put them in a brown paper bag and push them aside for a few days on the kitchen counter. Even faster, put an apple in with them. They will ripen fast!

Of course, once they are ripe (hopefully you’ve purchased enough), but a bunch in the freezer (plastic Tupperware) next to the ground flax seed you are storing (should always be in the freezer), and you’ll have them ready for smoothies and Nutrient Rich Ice cream.

They taste better when they are ripe as the starch turns to sugar (not true of plantains).

Healthy Eating for Life is not Dieting

Nutrient Rich — Wed, 24 Aug 2011 14:23:12 +0000

Healthy Eating, if it's going to be for "life" cannot be dieting, and the one thing you don't want to do is define "dieting" as not being able to eat everything in the supermarket or at the circus (a good metaphor).

You see, everything in the supermarket or circus is not fit for consumption; you can eat it sure, but not without major negative consequences to your health and eventually your well being. The diet industry is always trying to get you to believe that you can eat whatever you want, but that to lose weight, all you need to do is eat less, exercise more and or take this pill, powder or potion, which you'll soon learn makes little sense.

But the fact is part of that mantra is true and needs to be.

I know this will sound really over the top, almost unbelievable, but it's true. You can eat whatever you want. The minute, no, the second you think you can't, you ARE dieting. You must maintain the autonomy, and the certainty that you CAN eat whatever you want. It's one of the Golden Rules of Healthy Eating, meaning, it's a healthy mindset to have and an empowered place to come from period.

Now, that doesn't mean you can eat "whatever" and get the results you want. That's the other half of the rule.

In other words, you know you can eat whatever you want but you choose to eat what serves you and your goals, maybe even the planet.

Anyone who eats healthy and enjoys it has this mentality and maintains it; almost to the point of proving the point, by eating less than "healthy" periodically just to establish this given the environment we live in that seems to be always tempting you to eat foods that are almost drug like. It doesn't need to happen frequently, but this exercise has value.

You must maintain a healthy mindset, or "well being" in addition to "healthy eating". Which is not to imply that eating the junk, overstimulating, toxic nutrient poor food which most people eat enables you feel better or "healthy". Fact of the matter is, those people people who eat that food, feel bad about how they look, feel and perform, if not now, they do later. And they likely know that they are eating poor, so this does not bode well for their self esteem; but in general they have a greater sense of well being than most dieters I know, largely because they don't feel limited, deprived etc.

That is part of the reason why people like to "cheat".

Hence, the reason why you must know you can eat whatever you want, but that you can't just eat whatever and get the results you want.

This is one reason why making the "Switch to Rich" is so important, because it's not about giving up foods it's about upgrading the quality of the foods you eat and learning how to really eat healthy. Nutrient rich is the only approach to healthy eating that actually works and can work for life, because it naturally maps closely to how you are eating today, only the food you now eat is nutrient rich!

Within the realm of nutrient rich healthy eating, you can now truly eat whatever you want, guided by true feedback from your body that is no longer under the influence of toxic substances that create withdrawal, cravings, fatigue and drive you crazy like nutrient poor foodstuffs do. Foodstuffs do not meet the bodies nutritional needs and overwhelm it with stuff that shouldn't have been consumed to start with!

So the moral of this story is that healthy eating for life is not dieting. When you make the Switch to Rich, adjusting your mindset is just as important as changing the quality of the food you eat; they go hand in hand and one without the other might have you eating healthy but not feeling well, thinking your are dieting, or, eating poorly and thinking you are well but aren't.

Once you make the Switch, you can then make The Nutrition Transition which will get you to the point of feeling stabile, strong and confident eating 90% or More Plant Based Nutrient Rich!

Healthy Eating for Life is not dieting, it's a mindset that is real and supports an approach to eating that is great tasting and health promoting. Now the questions are 1) how to you really "eat healthy", 2) how do you ensure that you will do it for life, and then 3) how do you make adjustments to your diet to better achieve your goals?

Nutrient Rich Healthy Eating for Life

Nutrient Rich — Thu, 18 Aug 2011 16:08:13 +0000

Dear Friend and Subscriber,

Nutrient Rich is all about Healthy Eating for Life.

It's a breakthrough in how we view the food's we eat.

The reason is simple, if you want to eat to live more successfully, optimally healthy, at or near your ideal weight, all while aging slower and looking younger and maximize your longevity, Nutrient Rich is THE WAY to eat. No other eating style can claim to deliver all 5 of these benefits.

Elvis has left the building!

You've probably heard for years how you should be "eating more fruits and vegetables" in your diet, but I'm with Dr. Fuhrman on this, I almost completely disagree with this philosophy, as if adding small amounts of fruits and vegetables to your diet is somehow going to make your diet and you more healthy. Ok, maybe a little.

But as a belief (a story we tell over and over again), we do not need to to ADD more fruits and vegetables to our diet, we need to comprise our diet predominantly of vegetables, fruits, beans, legumes, raw nuts seeds and whole grains and the countless meals and menus you can derive from these first class food categories, and if you want to add small amounts of nutrient poor animal products and refined foods into your diet, go ahead.

That's a very different message. That' Nutrient Rich Healthy Eating.

I often make light (when I'm speaking) when talking about the person who eats pastry only to follow it up with a "broccoli chaser" so they can feel better, as if the healthy vegetable voided out the toxic, addiction-reinforcing nature of the pasty that went before it. It doesn't work that way. Your body now has both the pastry and the broccoli to contend with; and the pastry will cause a great deal of accumulative damage when your body has to digest, absorb, assimilate, store, burn, and eliminates that pastry. It's not food, it's a food "stuff" that the body does not need.

So why would someone eat a pastry?

It's a "food addiction" for sure, but they will tell you that they just "enjoy the taste" and they should be able to eat whatever they want. It's true, you can eat whatever you want, just remember you can't just eat whatever and get the results you want. The interesting thing, is that the person who is eating nutrient-rich, will say the same thing. Why do they eat what they eat, "because it tastes good". No eating style can be successful if it's not great tasting and Nutrient Rich Healthy Eating is GREAT TASTING, just wait until you see the Nutrient Rich Food and Recipe Videos!

The problem is, people fear change, and they are also scared to experience a little discomfort, which is why they are locked into their current way of eating. They are addicted to toxic foods, so much so, that the primary benefit of great tasting foods that are "healthy" (which is how we should really refer to nutrient-rich foods), which are rich in phytochemicals and antioxidants, becomes a negative (at least in terms of how you feel) in the short term.

In other words, phytochemical-rich foods, clean you out. They actually turn on your immune system. If you eat a nutrient rich foods and you don't feel good, then you haven't been eating Nutrient Rich for long. It's amazing at how powerful the nutrients in the broccoli really are, when they are not overwhelmed by the pastry and can do their work; and chances are, if you're diet is full of calorie-rich pastries, you're not getting much broccoli anyway, broccoli especially prepared The Nutrient Rich Way is a great tasting food. You'll see. It's just the tip of the ice burg!

Nutrient Rich Healthy Eating for Life, requires desire like anything else, but don't confuse desire for willpower.

Willpower is needed when something requires "efforting", when it's neither simple or easy, or uncomfortable etc. And I would be lying if I said that making the Switch to Rich did not require at least some will power at the start. Not because it's hard, but because you have to clean out from your previous usual diet first, to get the full benefit. You have to somewhat readjust your taste buds, and develop the desire for great tasting foods that are now healthy, not toxic.

Desire is natural.

Developing desire is a transition and if you want to desire nutrient-rich healthy eating for life where 1) eating to live more successfully, 2) optimally healthy, 3) at or near your ideal weight… all while 4) aging slower and looking younger and 5) maximize your longevity is your new normal then you will need to face at least some uncomfortable changes at the start. The rewards are beyond worth it.

Consider it a badge of honor once you get through the transition.

You'll be able to make the Switch to Rich pretty quickly, but there is a reason why people just don't eat more fruits and vegetables and all of a sudden they are eating healthy for life. There is a transition involved and without inspiration, education and support, the majority of people will just keep on keeping on, eating the same nutrient poor diet they are used to and they'll tell you every story under the sun why they can't; that's what we do when we are addicted to stuff, like nutrient poor foods; we just make excuses!

I promise you, if you follow our guidance here at NutrientRich.com, healthy eating (not dieting) will be your way of life and you will get ALL the benefits!

Stay tuned to Nutrient Rich: Healthy Eating for Life, the Inbox Lifestyle Magazine that will be sent to you throughout week that will help you improve your lifestyle!

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Publisher, Founder NutrientRich.com