Have Yourself a Happy Nutrient Rich Holiday!
Eat the nutrient-rich way, and the pounds won’t creep up and up.

But don't think you're going to be eating carrots and peppers and cucumbers this holiday. Well some, especially with the hummus. There is a nutrient-rich version for just about every food you are used to eating. You don't have to be eating refined and added, salt, oil and sugar or significant amounts of animal products to have a fantastic meals.

During the Holidays I want you to challenge yourself, this year with the help of DrFuhrman. Or with the support we offer hear for up and coming Nutrient Rich Healthy Eaters!

It can be hard to eat healthy if you don’t already have a nutrient-rich healthy eating style and if you don't have support. If you do, you may still tend to overindulge. This is a family celebration infused with a lot of great home cooking, and the truth is, most of us are not used to a nutrient rich way of eating! If you are conscious about your weight and your health, embracing a nutrient-rich life will give you many ways to handle this minefield and still enjoy great-tasting food.

There is actually no other holiday  that supports you more in healthy eating Thanksgiving. This by definition and design, already the most nutrient-rich holiday there is, with all the vegetables and fruits, and the down-to-earth feelings you get 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, with access to so many healthy foods. It’s an amazing time to be alive, particularly if you don’t get caught up with a lot of modern pitfalls, including a nutrient poor diet.

Eating nutrient-poor food is simply the most common mistake we all make. We “indulge” in all these amazing dishes, but the problem is, they don’t have the nutrients our bodies need to stay healthy, they include all kinds of stuff our bodies don’t need and they are eaten in a way that doesn’t work for the body. No wonder most people get sick around the holidays!

Here’s what people don’t know, it’s simple to make the switch to nutrient-rich and get all the benefits of healthy eating, even over the holiday’s without having to be perfect or sacrifice great taste.

Did you know that you could actually go through this holiday season, and eat up to 90% or more plant-based nutrient rich foods, in the greatest tasting ways, and wake up feeling great? In the past, the holidays were a time to allow yourself to overindulge and overwhelm your body with nutrient-poor foods, like cake, brisket, ham and latkes. And, with New Year’s Eve right around the corner, poor a whole bunch of liquor on top of it. This pattern has become so habitual it is almost a given that most of us will declare resolutions to go on a diet.

If you follow a few simple guidelines throughout the holidays, and your life, and eat nutrient rich up to 90% or more of the time, you will never have to resolve to eat healthy again, because you’ll go into New Years already on track! In fact, you will never have to go on a diet again! Eating nutrient rich is a lifestyle choice. Your body never takes a holiday in terms of what it wants and expects, so enjoying the holidays with amazing nutrient-rich food will literally change your life for the better forever. You can eat this way every day, forever, and always be satisfied with your meals.

Don’t worry during this holiday season-- you will most likely overeat and gain a few pounds no matter what you eat because everything centers on food and you will probably eat more than you need. But don’t compound the issue with eating 90% nutrient poor food on top of it. Go through the holidays eating nutrient-rich, as much as you can, and you’ll come through in January feeling like a champ.

Some Nutrient-Rich Holiday Tips

Every Day: make the promise to eat to…

• Eat at least one large salad every day
• Eat generous amounts of cooked green vegetables, mushrooms, and onions
• Eat beans every day
• Eat at least three fresh fruits every day
• Avoid white flour
• Avoid sugars and artificial sweeteners
• Use oils sparingly

Go into the holiday season with this mentality, this plan in hand and I promise you will come through without the flu and start the new year off great!

1)    Rather than seasoning sweet potatoes with butter or margarine, add juices from oranges, pineapples, apples, pecans, and/or cinnamon, nutmeg, date sugar, maple syrup, lemon, and/or lime, to add even more flavor.

2)    Enjoy freshly-baked whole grain, sprouted or Ezekiel, or Manna bread by itself– there is no need to use butter when great-tasting-health-promoting spreads are all around us. You can also use raw nut butters, apple butter spreads and others.

3)    If you choose to leave some of your old food favorites as they are, eating smaller portions will likely not happen, but try to do this, anyway-- if you can. You can definitely eat theses foods; just make the majority of your meals with nutrient-rich recipes. When you optimize your diet for nutrient density up to 90% or more of the time, there is no need to give up your old food favorites completely you can still allot approx 10% of your daily diet for some of those old food favorites, which are likely nutrient poor, if you need to.

On Thanksgiving you may eat slightly more than 10% of calories from animal and foods, but it all balances out throughout the year if you have an ideal nutrient-rich healthy eating style on most other days. The thing to remember is that Thanksgiving is the easiest holiday to eat Nutrient Rich!

Nutrient-rich healthy recipes for you to try. Bring one of these great treats to your holiday celebration. Your friends and family will be amazed at how delicious a nutrient-rich dish can be!

Mashed Potatoes
Yield: 6 servings

12 each red (more nutrient rich) russet potatoes
1-2 cups vegetable broth
1 cup soy milk
granulated onion to taste
granulated garlic to taste
ground black pepper to taste

Peel, rinse and cut the potatoes in half width wise. Steam them until fork soft (about 35 minutes). Heat the rest of the ingredients on a small pot over medium heat for 2 minutes. Take your potatoes out of your steamer and into a large container. Slowly pour the hot liquid over the potatoes and using a whisk, mix them completely. Serve them nice and hot.

Note: Two things can mess up your mash potatoes and make them gummy. Over mixing them with the whisk or allowing the potatoes to cool down more than a few minutes once they come out of the steamer.

Raspberry-Walnut Dressing
Yield: 1 quart

12 ounces fresh or frozen raspberries
2 cups organic apple juice
2 teaspoons dried oregano
2 ounces toasted walnuts

Process the raspberries and apple juice in a blender on high speed for 30 seconds. Strain the liquid to remove the raspberry seeds. Rinse the blender. Process all the ingredients in the blender on high speed for 30 seconds.

Note: This dressing will keep in the refrigerator for up to 2 days. Eating this type of dressing is the best way to fully enjoy a whole salad, without worrying. There is not salt and no oil in it, yet, and you will probably like this dressing more than a bottled one.

Ice Cream Every Day

4 frozen bananas
1/4 cup almond milk, add more as needed
1 cup frozen peaches
1/2 cup frozen blueberries

Process it all in a blender to your desired thickness. Enjoy.

See additional recipes here at on the Free Nutrient Rich Recipe Database.

Full Recipe Preparation Video's covering preparation are available in the Support Center when you get your copy of The Nutrient Rich Healthy Eating Plan - the most direct path to healthy eating success.

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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.

The post A Nutrient-Rich Thanksgiving Including a Few Healthy Recipes appeared first on Nutrient Rich.

Nutrient Rich Stuffing

Have a very Happy Thanksgiving this week!

I am thankful to have the opportunity to serve you, share ideas for a healthy diet, and healthy living and help improve people's lives. I thank you for all that you do.

In the course of our year, holidays are a great opportunity to reflect and recuperate. One of the forms of recuperation that you may not be considering on this Holiday, is digestion!

There is no hard and fast rule that says you have to eat yourself to death, just because it's there.

Digestion takes ALLOT of energy.

Yes, you will eat more than usual, and unlike other holidays, the fare is very Nutrient Rich , but notice how fast you are full, and respect that.

Ironically, it's very easy to overeat Nutrient Rich foods, because you get satisfied so fast. It's what happens when your needs get  met, unlike when you load up on nutrient poor foods that leave you full but unfulfilled.

Use as much of the holiday time to relax "your system", not overload it. You can actually end the day with more energy and healthier if you choose.

Play, be active and build an experience of coming out of Thanksgiving more powerful and ready to engage in life more than you ever have before following a Thanksgiving day.

A couple tips

a) Lots of greens (hey you can even do this all year round

b) fruits

c) Maybe more turkey than usual, but aim for 10% or less animal protein and products like butter etc, (ideally less than 10%) and of course if you want to feeling great and energetic at the end of the day.

Of course, nutrient barren junk foods are going to leave you hating Friday and the weekend as you deal with all the after effects.

d) Candied Yams, sweet potato pies, real food ice creams etc are examples of great deserts.

e) Essentially, eat whole foods, with the greatest concentration being fruits and vegetables, with progressively smaller amounts of starchy vegetables grains, and of course, minimal meats, and processed foods, added salt, oil etc.

Enjoy regardless, practice being 100% OK with whatever you eat, but be aware of what you eat and why.

The experience is key!

Most of all have a wonderful time with your family.

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“Nutrient Rich” Holidays

Do you find it difficult to eat healthy during the holidays? If so, you are not alone. Most people want to eat better, but they are simply swamped with great tasting foods served with love, that are unfortunately, poor in nutrients and often times junk.

They “give in” for good reasons and are forced to start the New Year with yet another resolution to eat better, or go on a diet and deal with the uncomfortable reality of cleaning their body from all that junk.

It doesn’t have to be that way.

The holidays don’t have to be synonymous with refined sugar, saturated fat and excess calories, especially now, when you can enjoy Nutrient Rich Holidays! Yes, Nutrient Rich Holidays filled with great tasting foods that are rich in the nutrients you and your family need to be both happy and healthy!

You do not have to give up your favorite foods to maintain a healthy diet during the holidays; what you want to do is eat Nutrient Rich versions of the foods you love! Discover how to shop, prepare and eat out, the Nutrient Rich way; it will make a big difference in the way you look and feel throughout the holidays and start the New Year.

Eat Better Holiday Meals Now, and You Won’t Need to Eat Less (diet) Later

Why do most people have to go on a diet in the New Year, eating less food than they want and need? The answer is simple. They eat so many nutrient-poor, calorie-rich foods during the holidays, they overeat excessively, and it’s only natural to want to deal with the most obvious symptom; overweight. It’s what happens when you overload your body with food that doesn’t “serve” your needs other than great taste.

But what if you prepared Nutrient Rich meals which are more appropriate in calories and promote your health? Imagine eating foods, meals and a holiday menu that was great tasting, and you actually felt better after you ate? This can happen for you when what you eat is Nutrient Rich!

Everyone will benefit when you choose to create, buy and serve Nutrient-Rich recipes, rich in quality real food or whole food ingredients. From snacks to baking, there is a Nutrient Rich equivalent for almost every food you are eating right now.

Below are examples of ways to make your holiday meal great tasting and healthier for the entire family.

• Instead of eating meals heavy with calorie rich, nutrient poor animal byproducts and ultra refined food stuffs, eat smaller amounts of animal products and discover the dozens, actually unlimited number of ways to eat plant based menus. Plant foods are more Nutrient Rich than animal foods and certainly more nutrient dense then refined foods, because they are higher on the food chain and don’t contain stuff your body doesn’t need.

• Instead of ice cream, eat vice cream – real food ice creams that are made from cashews, water, maple syrup and vanilla, for example.  Google it! “Vice Creams”.

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

• 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 favorite recipes 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 get as full. You’ll get fulfilled faster eating Nutrient Rich and 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.

Don’t worry, during Thanksgiving, the holidays you will likely overeat and gain a few pounds no matter what you eat because everything centers on food. But eating Nutrient Rich, you’ll be healthier, feel better, and be happier. You can then Lose weight the Nutrient Rich Way™ with simple adjustments, and there is no dieting required.

Make only one commitment his holiday season.

Raise your standard and eat better quality food. Eat Nutrient Rich foods, not poor foods that will wreak havoc on your body… Start the New Year with the confidence and knowing you celebrated well.

Happy Holidays

John Allen Mollenhauer

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