Chinese Apricot Stir-fry

Lately I’ve been going crazy for Asian style food. I’ve always been a big fan of stir-fry meals, they are quick and simple to prepare and you can create your own nutrient rich version that tastes just as delicious as in the restaurants but so much healthier!

Chinese Apricot Stir-fry



2 Whole Blocks of Extra Firm Tofu, cubed into bite sized pieces

2-3 Packages of Frozen Mixed Vegetables

1 lb baby bok choy, stems thinly sliced and leaves coarsely chopped (divided) (could add more)

4 tsp Apricot Preserve (100% fruit, no sugar added)

1 tsp Garlic Powder

4 Tbls Cooking Wine

6 Tbls Water

2 tablespoons Dr. Fuhrman’s VegiZest

1 teaspoon Bragg Liquid Aminos

1/2 tsp Chinese Seasoning, salt free



Instructions Adding 2 tbsp. of water in a pan and add the tofu. Put on a medium heat and once the pan is hot, lower the heat. Turn the tofu frequently at first to prevent sticking. Eventually, the water from the tofu will be released and it won’t have to be turned so frequently. Stir in baby bok choy stems and cook for 2-3 minutes until slightly cooked.

In a cup, mix the apricot preserves, Dr. Fuhrman VegiZest, cooking wine, 2 tbsp. water and the Braggs Aminos. Sprinkle half of this mixture over the tofu and continue to simmer. Defrost the frozen vegetables in a microwave or steam on stove top. Once defrosted, add vegetables to the tofu. Sprinkle the remaining sauce over tofu-vegetable mix and add the Chinese seasoning. Continue to simmer until the liquid is largely cooked off.

Formulate Your Own Personal Nutritional Policy – Forget the Government

The mcgovern reportFor years we have known or have at least had an inkling that the nutritional guidelines that trickle down to us, the consumer, are economically and industrially influenced; meaning, that what we eat is influenced by policies that are not really centered on our health.

The 4 Food Groups have been nearly decimated as politically motivated, (notice you don’t hear much about them any more) and nutritionally speaking, they where just a nutritional marketing tool to get us to consume more food servings from every food group out there.

Can you imagine today having 11 servings (cups) of bread, pasta and what ends up being largely refined grains a day? Even your worst, most unhealthy eaters would have trouble with that!

But what’s really behind nutritional policy in America? T Colin Campbell. Ph.D of Cornell University reveals a great deal about this in The China Study. Coming from a person who has held several major nutritional policy positions in the US, the information is very credible and first hand.

But now, with the advent of video and the research from people like Joel Fuhrman M.D. and Michael Greger M.D. both of whom are scouring the nutritional research to make sure we have the most up-to-date nutritional knowledge possible, (most of which is focused on high nutrient density eating), we can actually learn as close to first hand as possible, how to formulate our our own policies–the most influential kind– for how we’re going to eat.

By the way, the 90% or More Plant Based Nutrient Rich approach is a nutritional policy in itself, and it is based on the conclusion that virtually all of today’s nutritional research leads to – consuming mostly foods of plant origin in as close to their natural state as possible, so that you meet ALL of nutrient needs and don’t take in what you don’t need from food.

If you are going to take my advice, and formulate your own nutritional policy, it will do you well to start from here.

So here’s a video from Michael Greger on what’s behind our nutritional guidelines:

The story behind the first U.S. dietary guidelines explains why to this day the decades of science supporting a more plant-based diet have yet to fully translate into public policy.

The mcgovern report

















Making the “Switch to Rich”—How Eating Nutrient Rich Superfoods Can Change Your Life for the Better—Forever


How Eating Nutrient Rich Superfoods Can Change Your Life for the Better—Forever

Hi Friends, an article about what we are up to as a community here at Nutrient Rich Life, was recently published by Living Well Magazine, a Lifestyle Magazine for Thriving Adults.

Eating Nutrient Rich is all about “thriving”!

“Everywhere you turn, we are hit with ads on how to eat, what to eat and when to eat. The “why” is often limited to weight loss-only programs that push “half-baked” healthier eating styles that are simply not focused on true health and are unsustainable. The marketing claims seem amazing and the canned testimonies border on the miraculous, yet most of these “diets” are based on making changes that don’t really solve the core problem—why we gained weight in the first place.

According to Nutrition and Lifestyle expert John Allen Mollenhauer, the relationship between food and health leads to the reality that we need to make a decision to switch from eating predominantly nutrient-poor foods to mostly nutrient-rich ones. Any conversation on healthy eating, let alone practicing nutritional excellence, should start and stay at eating micronutrient-rich foods. When this happens, every other aspect of what makes an eating style “healthy” falls into place.

“I have spent decades researching and testing and have lived through cycles and programs that I thought were healthy but were based on limited information,” says Mollenhauer who founded eight years ago as part of emerging a new meme for lifestyle that focuses on getting all aspects of your lifestyle working for you, not against you. Lifestyle change starts with improving the way you eat without the need for dieting, and the healthy way to eat is nutrient rich!”

Mollenhauer has become one of the nation’s leading Nutrition Education Trainers and spends countless hours coaching nutritional insiders as well as the mass audience he has attracted online. The site has grown into a leading online resource motivating people to Build a Nutrient Rich Body by “Nutrifying” and detoxifying, and dropping the weight of the past.  This enables you to dramatically improve your health, reverse lifestyle-induced diseases, increase your energy, age slower and look younger, for longer. “I can finally say that eating Nutrient Rich superfoods up to 90% or more of the time or more is the most effective nutritional path to long-term wellness and promotes living at or near your ideal weight all the time.”

Since founding the site, Mollenhauer has driven himself and those around him to develop a flexible approach to eating more plant-based, nutrient-rich foods in everyday modern life. “What is “SAD” is our Standard American Diet strips out nutrients and throws useless and even harmful ingredients into the foods we eat,” states Mollenhauer. It doesn’t need to be that way. His objective is to bring people to the understanding that eating healthy can be fun, affordable, convenient and very tasty.

The Nutrient Rich business model combines free introductory education with simple products and support services that help people make the nutrition transition from eating mostly nutrient-poor to eating mostly nutrient-rich superfoods so they can fuel their bodies right. offers free monthly teleconferences on topical areas of superfood eating while connecting people to the Nutrient Rich products that make this eating style so enjoyable. The company also offers micronutrient-rich foods and drink mixes, as well as educational materials and support. For serious individuals, Mollenhauer has established the Performance Lifestyle® Club to help people maintain the pathway to incredible health, as well as personalized “Nutriventions,” for those who desire one-on-one coaching.

According to Mollenhauer, success depends on Building a Nutrient Rich Body based on superfoods that provide all the nutrients your body needs to function without overwhelming it with what it doesn’t need from food. “Really, we offer a nutrition and lifestyle solution for anyone, from Joe the hamburger eater to the contemporary lifestyle- conscious individual that wants to achieve their goals in a health-promoting way.

For more information, visit or contact John Allen Mollenhauer, NET, CPLC, or Jackie Schatell directly at 1-800-870-4068 or via email by contacting us here.

So You Want to Balance Your Hormones? This is Not The Way

hormonal balance2Balancing Hormones, as if that was something you could actually do with any level of accuracy (which you can’t), other than providing the right “conditions” for natural, healthy hormonal balance, is a popular topic today. Ironically, many people who are attempting to do so, don’t realize the effect that animal protein has on hormonal balance, and are promoting the proliferation of one of the most influential growth-promoting hormones in our bodies, beyond what’s natural or what’s healthy, often two times per day, when they eat a diet rich in animal protein.

It’s called raising IGF-1 – insulin-like growth factor.

Here’s a great article by Joel Fuhrman M.D. on why minimizing or eliminating animal products is important from a scientific perspective, not humane, moral or environmental reasons alone. If you want to balance your hormones, this is a great place to start.

Of course, the reason we define animal products as nutrient poor here at, is because they are largely devoid of micronutrients – phytochemicals and fiber, among many other factors. I touched on this subject a while back, in this video series with Michael Greger MD as well.

You can learn more about Dr. Fuhrman’s knowledge, food and nutrition products here.

Most people are aware of the connections between red and processed meats and cancer – that there is convincing evidence that these dangerous foods are a cause of colon cancer.1 In addition, cooking any meat at high temperatures (for example, grilled or fried chicken) forms carcinogenic compounds such as heterocyclic amines, which contribute to cancer risk.2,3 However, animal foods such as non-fat dairy products, egg whites, and fish are considered healthful by most people.  It not yet widely recognized that foods such as these, since they are so high in animal protein, can also contribute to increased cancer risk.

When we consume animal protein, the body increases its production of a hormone called IGF-1, (insulin-like growth factor 1). IGF-1 is one of the body’s important growth promoters during fetal and childhood growth, but later in life IGF-1 promotes the aging process.  Reduced IGF-1 signaling in adulthood is associated with reduced oxidative stress, decreased inflammation, enhanced insulin sensitivity and longer lifespan.4 In contrast, IGF-1 has been shown to promote the growth, proliferation and spread of cancer cells, and elevated IGF-1 levels are linked to increased risk of several cancers, colon cancer included.5-8  Several observational studies have suggested that high circulating IGF-1 may translate into promotion of tumor growth in the colon.  For example, one study in men and one another in women found that those with higher levels of IGF-1 had double the risk of colorectal cancers compared to those with lower levels.9,10

Which foods raise IGF-1?
Since the primary dietary factor that determines IGF-1 levels is animal protein, the excessive meat, fowl, seafood, and dairy intake common in our society elevates circulating IGF-1. Refined carbohydrates, like white flour, white rice, and sugars can also raise IGF-1 levels, because they cause rapid increases in insulin levels, leading to increases in IGF-1 signaling. In fact, IGF-1 signaling is thought to be a major factor in the connection between diabetes and cancer.11,12

It is the amino acid distribution of animal protein that sparks IGF-1 production.13 For this reason, isolated soy protein, found in protein powders and meat substitutes, may also be problematic because the protein is unnaturally concentrated and its amino acid profile is very similar to that of animal protein.

How can we keep IGF-1 in a safe range?
Reducing IGF-1 levels by dietary methods is now considered by many scientists to be an effective cancer prevention measure.  Minimizing or avoiding animal protein, isolated soy protein and refined carbohydrates can help to keep our IGF-1 levels in a safe range. Green vegetables, beans and other legumes, and seeds are rich in plant protein and they have cancer-preventive, not cancer-promoting properties. For optimal cancer protection, vegetables, beans, fruits, intact grains, nuts and seeds should comprise the vast majority of our calories.

1.Continuous Update Project Interim Report Summary.  Food, Nutrition, Physical Activity, and the Prevention of Colorectal Cancer. . World Cancer Research Fund / American Institute for Cancer Research.; 2011.
2.Thomson B: Heterocyclic amine levels in cooked meat and the implication for New Zealanders. Eur J Cancer Prev 1999;8:201-206.
3.Zheng W, Lee S-A: Well-Done Meat Intake, Heterocyclic Amine Exposure, and Cancer Risk. Nutr Cancer 2009;61:437-446.
4.Bartke A: Minireview: role of the growth hormone/insulin-like growth factor system in mammalian aging. Endocrinology 2005;146:3718-3723.
5.Chitnis MM, Yuen JS, Protheroe AS, et al: The type 1 insulin-like growth factor receptor pathway. Clin Cancer Res 2008;14:6364-6370.
6.Werner H, Bruchim I: The insulin-like growth factor-I receptor as an oncogene. Arch Physiol Biochem 2009;115:58-71.
7.Davies M, Gupta S, Goldspink G, et al: The insulin-like growth factor system and colorectal cancer: clinical and experimental evidence. Int J Colorectal Dis 2006;21:201-208.
8.Sandhu MS, Dunger DB, Giovannucci EL: Insulin, insulin-like growth factor-I (IGF-I), IGF binding proteins, their biologic interactions, and colorectal cancer. J Natl Cancer Inst 2002;94:972-980.
9.Ma J, Pollak MN, Giovannucci E, et al: Prospective study of colorectal cancer risk in men and plasma levels of insulin-like growth factor (IGF)-I and IGF-binding protein-3. J Natl Cancer Inst 1999;91:620-625.
10.Giovannucci E, Pollak MN, Platz EA, et al: A prospective study of plasma insulin-like growth factor-1 and binding protein-3 and risk of colorectal neoplasia in women. Cancer Epidemiol Biomarkers Prev 2000;9:345-349.
11.Cannata D, Fierz Y, Vijayakumar A, et al: Type 2 diabetes and cancer: what is the connection? Mt Sinai J Med 2010;77:197-213.
12.Venkateswaran V, Haddad AQ, Fleshner NE, et al: Association of diet-induced hyperinsulinemia with accelerated growth of prostate cancer (LNCaP) xenografts. J Natl Cancer Inst 2007;99:1793-1800.
13.Thissen JP, Ketelslegers JM, Underwood LE: Nutritional regulation of the insulin-like growth factors. Endocr Rev 1994;15:80-101.

The 10 Ways to Know You Are Eating Nutrient Rich [Audio Blog for Subscribers]


Hi Friends,

I can’t tell you how many times I have been criticized for promoting “90% or More,” as the percentage of plant-based, nutrient-rich, whole foods you’ll want to be eating, if you’re going to have the level of health everyone is talking about, but so few actually experience.

Everyone seems to agree that we need to be eating “more plant-based nutrient-rich” foods, but when they discover they need to be eating up to 90% or more of these health-promoting foods, even most fitness and health professionals are like, “What? That much?”

Of course, the worry is that they won’t enjoy eating “healthy” as much as they are enjoying eating “relatively healthy” or “healthier” than most people, (so they think), which underscores a point–if you don’t understand what it means to eat nutrient rich, you may think you are eating healthy–when you’re not!

And, many diet professionals are just as food-addicted as the clients they serve; it’s often the blind leading the blind, no matter how well-intentioned. And, we wonder why people stay stuck in a vicious cycle of eating nutrient poor, unable to get to those healthy success results they’ve been promised.

They are either learning what is still a nutrient-poor way to eat, or just not taking it far enough even if they are eating a plant-based diet!

Look, I don’t make rules when it comes to health, I just unearth them, and then call it the way it is. The rules are based on years and years of reviewing the evidence, with the help of the leading high nutrient density nutritional researchers, reflecting on decades of personal and client experiences to further reveal the patterns, trusting common sense, and the reality that the longest-lived populations all consume less than 10% of those foods considered to be nutrient poor, if they eat them at all.

Eating “Healthy,” by it’s very definition,  means eating “nutrient-rich,” so why the lobby to tone it down– especially, when you can be eating nutrient rich in as many great-tasting ways as you may be eating in nutrient-poor unhealthy ways? Does My permission, or someone Else’s permission, and weaker definition for what is healthy make a difference?

As it is, every step, every percentage of movement toward a nutrient-rich healthy eating style is applauded, but does that mean we should set the bar low? No, not at all. After all, we each need something to strive for–don’t we?

Are you fighting to maintain the status quo? If so, you might want to examine why–because it’s an irrational, and addictive story playing in your head. We all have some irrational thinking in us, and that’s OK, as long as we are not doubling down on it with more irrationality. What’s your intention?

The reasons why you want to be eating nutrient rich are not so much about just eating “healthy” itself. Really, we shouldn’t even have to talk about eating “healthy.” That’s a given. What’s not a given is your capacity to function and perform well, which is what we all depend on every day.

When you tune in to that, you will naturally gravitate toward eating in a whole-food, plant-based, nutrient-rich way that you also enjoy, so that you can function and perform at the level you want.

The trap is the confusion over what is making us feel good in the short term, and giving us the perception of enhanced function and performance, when it’s not.

You want to be eating in a way that improves the way you feel because genuinely improved health results in better personal performance.

How do you know you are eating nutrient rich?
You are eating healthy when:

  1. You know what true hunger is and enjoy “getting hungry–actually earning it.
  2. You don’t have cravings–only desires to eat less often.
  3. You can go 4-6 hours with no headache or symptoms.
  4. You don’t feel deprived at all, not one bit.
  5. You see food “primarily” as fuel, and nourishment–as a means to a greater end, not as an end itself.
  6. You don’t have weight loss goals, but rather have daily objectives to eat in a way that keeps your body clean, fueled right, healthy, and functioning and performing at a high level. When you do that, as part of a whole lifestyle, which  supports you, you will live at or near your ideal weight, all the time.
  7. You are confident about how you eat, and know beyond the shadow of doubt that you have comprehensive micro-nutrient adequacy. If you aren’t yet eating plant-based, nutrient rich, or you have been doing so for a long time, and now want to optimize the way you eat for nutrient density, food volume, variety and great taste, so that you don’t consume more calories than you need, click here to learn about the Nutrient Rich® Superfood Nutrition System.
  8. You are not taking in calories, in any significant amounts, that contain what you don’t need.
  9. You are eating food in as close to its natural and original state, as possible.
  10. You are enjoying the way you eat!

Develop a “New Normal” Healthy Eating Style You Can Call Your Own provides the simplest and
most direct path to healthy eating and success!

There is a new voice in the nutrition community—and it is a booming one! John Allen Mollenhauer, a leading proponent of the More Plant-Based Nutrient Rich® Approach to nutrient rich healthy eating, is proud to announce the re-launch of, a robust website chock full of goodies including The Complete Nutrient Rich® Healthy Eating Plan and Support System that enables people to make “the Switch” from nutrient-poor unhealthy eating to the great-tasting “nutrient-rich” healthy eating style that is growing in popularity. The site also offers Mollenhauer’s Switch to Rich Digest, a Blog of well-written and researched relevant articles and current event commentary, on this revolutionary new eating style; a delicious and nutritious line of raw, whole, organic super food nutrition products at The Rezealiant Living Store; a comprehensive support system; and a healthy Recipe Database that is second to none! It is the culmination of his life’s work—and it shows! John Allen has wrapped it all up into the simplest and most direct path to success!

The beauty of the nutrient-rich way of eating and living is that you can eat Vegetarian or Vegan or not, gluten-free or not, organic or not, low calorie or not, low fat or not, and even low-carb or not–and still be eating the Nutrient Rich Way. It is an eating style that starts with optimizing the foods and meals you eat for nutrient density, variety, volume and great taste, free of addictive substance so you eat the right amount of calories for you, when you are truly hungry.

It is based on the emerging body of nutritional research that demonstrates the healing powers of higher-micro-nutrient per-calorie foods that detoxify the body, promote natural weight loss, dramatically improve health, reverse disease, and promote slower aging, a younger look and a longer life.

This is not a one-diet-fits-all approach; rather, nutrient-rich healthy eating is a normal and natural way to eat that is designed to meet all of your needs, all the time, including Great Taste!

“This is not just a website—it is a complete healthy eating system that starts delivering the minute you subscribe,” states Mollenhauer, a nutrition education trainer and performance lifestyle coach.

When people enter the site, they are invited to download a very revealing guide called, Wow, I Thought I Was Eating Healthy! Have You Tricked Yourself into ‘Believing’ You’re Eating a Healthy Diet? A must read, as it illuminates the 9 ‘healthier’ diet tactics that are causing us to gain weight, drain our energy and age faster.

After reading this insightful Guide, users are then invited to take a Personal Diet Quality (PDQ) Assessment, which provides them with a Nutrient Rich® Healthy Eating Score, and recommendations for improvement, as well as a fun icon that inspires users to take the way they eat to a whole new level.

Next they get The Nutrient Rich Healthy Eating Plan, which is available in printed and digital formats including .pdf, and .epub and .noki for Ipad, Nook and Kindle ereaders, etc., and consists of:

  • Step 1: Switch to Rich—Nutrient Rich® Healthy Eating  
  • Step 2: Shop, Organize, Prepare & Eat Out The Nutrient Rich® Way
  • Step 3: Simple, Quick & EasyNutrient Rich® Recipes (created by Chef Ramses Bravo)
  • Step 4: How to Lose Weight the Nutrient Rich® Way!

The Plan also comes coupled with an extensive Membership Site, which includes online and phone support, a Member Forum, Training and Q&A Calls, with John Allen, and much, much more, as well as a free 300-gram, 30-day supply of Rezealiant “Living Feast” —the great-tasting, whole food, nutrient-rich low-calorie way to fill up, and also speed up body detoxification and natural weight loss!

After many years of being on the path of improving his eating and overall lifestyle, while developing a new worldview on how to live a healthy lifestyle successfully, and be better able to achieve your goals, known as Performance Lifestyle®, John Allen wanted to establish a new standard of eating. Naturally, he arrived at eating nutrient rich because, as John Allen says, “All paths of dietary practice eventually lead to nutrient-rich healthy eating.”

Mentored early on, by Joel Fuhrman, MD, a leading physician and high-nutrient density nutrition researcher, John Allen became a consummate student on the subject and ultimately launched, and was one of the first in the world to begin defining how to eat in a nutrient-rich way.

John’s approach is fresh, modern and to the point. His clear and direct message fully explains what it means to eat “nutrient rich”—the buzz term for healthy eating that we have been hearing so much about these days, which is based on the cornerstone of nutrition called, “nutrient density.”

Mollenhauer says, “When I first caught wind of this idea, I didn’t approach it from a weight loss-only or an “eating healthier” motivation because, as a former body-builder, I had already traveled those paths and knew they didn’t provide sustainable results. Rather, I wanted to find the healthiest and most successful way to eat, and make that ‘The New Normal’ for people who were clearly suffering from hidden lifestyle challenges that were holding them back—the biggest of which, was how they were eating!”

And thanks to his tireless work this healthy eating style is finally being discovered by a whole new generation of people! However, John Allen admits that he did not discover this eating style all on his own and clearly acknowledges that The Nutrient Rich® Healthy Eating Style and Plan were developed on the shoulders of giants—all of whom cleared the way by heroically doing the long-term studies, clinical work and research on plant-based nutrition and lifestyle intervention, as the way to live disease free. Throughout his career, John Allen has had the leadership and mentoring of many of these leading health and performance professionals, several of whom he now calls close friends, and many of whom are members of The Lifestyle Health and Science Advisory at John simply mined all of the information and ideas he could find, taking the best of the best to create The Complete Nutrient Rich® Healthy Eating Plan and Lifestyle Support Systemthe most direct path to success.

Nutrient-Rich eating is The Great-Tasting Healthy Way to Eat that delivers what he has coined as The 7 Success Results Every Body Wants—detoxification, natural weight loss, optimized health and performance, reversal of life-style induced diseases (being overweight, heart disease, and diabetes, etc.), slower aging, looking younger and maximized longevity.

“Eating nutrient rich is not a fad—once you discover it, you can’t go back,” adds Mollenhauer, CEO, Nutrient Rich Life., Inc.

“I can only imagine starting from this place when I began my search for the healthiest and most successful way to eat,” says John Allen, with a smile.

John Allen Mollenhauer invites the public to check out, where they can take their time in understanding this amazing new eating style, by reading and discovering their own paths to Nutrient Rich® Healthy Eating!

Weight Loss-Only Dieting Dies Hard

John Allen talking Nutrient Rich at Monkey Bar Gym LA

Recently, I was teaching nutrient-rich nutrition to a group of Certified Natural Trainers, at an up- and-coming chain of natural fitness gyms in LA, called the Monkey Bar Gym, which espouses a plant-based way of eating. This is in stark contrast to the vast majority of fitness chains that promote the standard nutrient-poor, low-carb, high-animal protein diets that are ultimately causing so many weight and health issues in America and around the world.

These guys know natural training better than anybody, and they don’t stop there. They also promote alignment and recovery as well as plant-based nutrient-rich nutrition. In a world that still values big muscles and weight loss-only, without consideration of the role that optimizing health has on performance, I am privileged to work with such great people that are standing for the new lifestyle standards, and the new way to get lean, while building muscle and actual “fitness.”

One of the things I noticed throughout the training was that while everyone bought into the Switch to Rich–The Nutrient Rich Way to Eat, certainly by day 5, that their minds were still locked into the weight loss dieting mentality that we have all been indoctrinated into for the past 50 years. Let me put it another way, for most of our lives we have been told that we need exact ratios of protein, fat, and carbs, that we need to consume 2000 calories or more, that we need to eat less, and that we we need to eat 5 times a day, etc. None of this is true.

I realized that the Switch to Rich takes place on a few levels, not only at the level of eating itself, but also at a mindset and intelligence level. Everyone is smart enough, they just need new and higher concepts to make the Switch with confidence. This is the reason why nutritional education is the most exciting part of making the Switch to Rich. For the first time you start learning nutrition in a way that makes sense, i.e. nutrient-rich nutrition vs. nutrient-poor nutrition. This education helps a person make the Switch on an emotional level as well.

As we went through the curriculum, on day 4, I found that the old mentality and the new way of thinking clashed to the point that attendees were wondering if there was really something to the nutrient-rich way to eat. It was the final capitulation before realizing that the Switch to nutrient-rich healthy eating was imminent. They were doubting the nutrient-rich way to eating because it was not dependent on overly-simplistic hard and fast rules like 40/30/30, which is a popular ratio of protein to carbohydrates and fat. What they discovered is that there are new rules, and that they are far more intelligent and flexible than the old ones, which only made sense when you were eating nutrient poor.

In the nutrient-rich world, things change. A calories is no longer just a calorie. You don’t need to eat 5-6 times a day. You don’t have to worry about protein, carbohydrate and fat ratios, unless you have not optimized the way you eat for nutrient density, and are eating a junk food diet, which many people do, regardless of how they eat– nutrient poor or nutrient rich. You also don’t need to count calories because, for the first time, your body will start giving you accurate information on your nutrient needs, how much food you need to eat, and how many calories you need. Your body will also develop new desires for foods that do not cause food addiction.

This is not to say that there aren’t successful proven formulas when eating in a nutrient-rich way. The most important one is eating 90% or More Plant-Based Nutrient Rich®. You must also understand The 3 Classes of Foods. And, you must know the consumption ranges for each category of first-class nutrient rich foods. Eating this way also allows for an acceptable level of nutrient-poor foods, which you can consume for various reasons, and still be able to achieve all of the Success Results. Last, but not least, you must know how to optimize your diet for nutrient density. There are more principles, but that’s a good start!

I learned a great deal this week, and I’m glad that I was faced with this exact situation. If you can introduce a new way of eating to the fitness crowd–a group of very disciplined, hard-training, fit-looking people, you can help almost anyone change. The reason is simple, this group already thinks they are getting great results, for the most part, as they follow regiments that help them stay lean and build muscle.

I found it challenging to help them understand the reasons that they were eating so often, had to be so regimented, gained weight at the drop-of-a-hat, and were getting migraines and other symptoms including fatigue. I explained that these occurrences were not due to aging, or some cruel natural joke played on us all, but that they were happening because they were eating a diet that was too stimulating, wearing down their metabolism, toxic and nutrient poor. I showed them that their current eating style was not the best way to lose weight and build muscle, and that there is more to health and fitness than diet and exercise alone.

This was an awesome group of Certified Natural Trainers, who are now primed to start helping people, not only get fit in a natural way, but to now help people eat in an normal and natural “nutrient-rich” way. What a gratifying week!

The Decision to Switch to Rich and Make a Nutrition Transition

You can’t always change the world, but you can certainly change yourself!

The “Nutrition Transition (in the wrong direction)” is a term used to describe the shift in dietary patterns away from a plant-based, whole foods pattern to that of increased meat, increased processed foods and “toward the higher fat and higher refined carbohydrate Western diet.”[i] In addition, these shifts are getting faster and faster.1 And, as a result, the level of obesity in increasing across the globe. No one “likes” obesity—no one “likes” the feeling of not being able to move, simply not feeling well, or feeling unable to do the things you’d like to be able to do. But, many people all across the world are feeling the effects of obesity. And, obesity is not just a matter of too much weight—it is linked to all sorts of chronic diseases including diabetes,[ii] heart disease,[iii],[iv] children’s diseases[v] and others.

Dr Joel Fuhrman discusses in his book, Eat for Health, some myths about obesity—two of these widely held myths are:

  • Genetics is your destiny—in other words, if your genetics is “bad” and your parents were obese, you are destined to be obese. Well, this is not true—your genetics may predispose you towards obesity, but it doesn’t determine all of it. Epigenetics is a new and emerging field in science and medicine—and the main point of it is that we CAN influence the way our genes express themselves—by what we eat, what we do and how we live.

  • Eat small meals frequently and you can lose weight more easily. This is not true either—it turns out that those who try this approach tend to get more calories than those who have fewer meals. One reason is that the body needs some time to digest, absorb and utilize the food—and if too much is eaten at any one time, the body’s response is to store it until it needs it—and, how does your body store energy—that’s right, as fat!
Only you can be the one to decide to change how you eat. Going back to the way our ancestors ate—and eating a 90% or More Plant Based Diet will lower your risks of obesity, diabetes, heart disease and cancer. Is that for you? Are you ready to make a Nutrition Transition in the right direction, to eat a plant-based diet and regain your health? You decide!

[i] Popkin, BM., The Nutrition Transition and Obesity in the Developing World, Journal of Nutrition. 2001;131:871S-873S.
[ii] Karpe F, Dickmann JR, Frayn KN. Fatty acids, obesity, and insulin resistance: time for a reevaluation.Diabetes. 2011 Oct;60(10):2441-9.
[iii] Mathai ML, Chen N, Cornall L, Weisinger RSThe role of Angiotensin in obesity and metabolic disease.Endocr Metab Immune Disord Drug Targets. 2011 Sep 1;11(3):198-205.
[iv] Pulakat L, DeMarco VG, Ardhanari S, Chockalingam A, Gul R, Whaley-Connell A, Sowers JR.
Adaptive mechanisms to compensate for overnutrition-induced cardiovascular abnormalities.Am J Physiol Regul Integr Comp Physiol. 2011 Oct;301(4):R885-95.
World J Gastroenterol. 2011 Jul 14;17(26):3082-91

A Nutrient-Rich Thanksgiving Including a Few Healthy Recipes

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.


  • 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!)


  • 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.