Making Sense of Nutrient Dense 1

Recently I spent a week in Southern California  and realized that Whole Foods Markets are about as common as Starbucks in the northwest. The general consciousness in this area is fascinating…  No wonder more people are active, happy, and generally healthier. AND I thought that it was pretty cool that you get fined for being caught smoking in Santa Monica. So all of these Whole food’s had me thinking, what a whole food was.  Diving in deeper to the idea, this refers to foods that are whole, fresh, unprocessed, and recognizable.

In the midst of discussing whole foods, there is a common term you hear, “nutrient dense”.  Nutrient Dense meaning a lot of micro nutrients (vitamins, minerals, antioxidants, etc…) compared to calories. This term makes a lot of sense… and it makes more sense to have a lifestyle of eating more “whole foods” rather than dieting. So for those of you that can’t choose what “diet” you want to be a part of this week, consider the nutrient dense approach. The solution to all of these diets only requires a little self-education and light detective work… in return gain more vibrant health and stress reduction through better nutrition.

Here’s a little Nutrient Density 101:

Just like anything with value in life, you must understand it for it to work. I think that it’s much more practical than people think. People ask me on a daily basis, what to eat? I always reply to eat more real food! I’m referring to these nutrient dense foods that are the cornerstone of an effective nutrition plan.

Some of these top choices include: Leafy greens full of chlorophyll like Kale, collard greens, spinach, and arugula, as well as some common veggies like broccoli, peppers, and carrots. And we have our fruits like blueberries and strawberries, to our healthy grains like lentils and quinoa!

Great thing about these top nutrient dense foods: you can fill up on them!!

Game plan:  fill in more greens , in Dr Joel Fuhrmans new book Eat to live, he suggests eating 1lb of leafy greens and 1lb of grilled veggies per day… and this is to lose weight. What other diets suggest you eating ponds of food!!
He says: Eat as much as you want: raw veggies, cooked greens, beans legumes, eggplant mushrooms, peppers!! Unlimited!

Limited: starchy veggies (potatoes, squash, etc.., nuts/seeds

Avoid: processed, high sugar, refined, man-made foods! (too much work and stress on your body without a return)

Junk food is temporary, bad investment, waste of time and energy.

“Poor nutrition = dis-ease”

Your Body is alive so feed it live based real foods… why put processed dead foods in your body?  When you eat processed, you neglect real food (removed of nutrients leading to a glucose surge – leading to the pancreas pumping more insulin- promoting body fat and storage, leads to diabetes and thus leading to more overweight malnourished people with an excess storage of waste (weight) Whoa!!!

Make the transition to a higher net gain food with more bang for your buck.  Make some educated investments and reap your awards!

What do we get when we eat and focus on nutrient dense eating?

  • Fewer hormone imbalances
  • Stronger immune system
  • Consistent energy
  • less risk of constipation (keeps you moving)
  • prevents diabetes
  • less cravings
  • Taste – The food is undeniably delicious!!
  • A Healthier Body – Eating meals that are nutritionally balanced will support lean mass while helping lose weight and shed body fat

Eating these “high net-gain” foods maximizes digestion and assimilation of nutrients and eliminates excess work for the body. As a large of nutritional stress is relieved, symptoms such as general fatigue and sugar and starch cravings will disappear. Remember “easy in, easy out” a net gain of energy conserved and energy gained from the nutrition of the food.

A bonus to this diet… you don’t need a cheat day to eat as much as you want! You get to Focus on inclusion rather than exclusion every day! Remember its all about crowding out. Take some time to make the REAL foods taste REAL good!!

Being properly nourished reduces stress and therefore builds a reservoir of willpower that is a chain reaction to healthier habits. Let’s start choosing nutrient density over calories!

Fill up on premium and bring your best out!





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