Eat to Live Retreat In Sunny Southern California

It’s one thing to learn how to eat healthy through books and seminars, it’s wholly another to be able to spend a few months living in a new world, one that becomes your own and helps you establish new eating habits in the most direct and experiential way imaginable. Let alone in an oasis like the Eat to Live Retreat in sunny Southern California.

There is no better physical place in the world, to learn how to eat

Dr. Fuhrman

Dr. Fuhrman’s Eat to Live Retreat is a place of transformation. Of discovering the joy that comes from living in great health.

At the Eat to Live Retreat, your care will be under the supervision of Dr. Fuhrman and his highly-skilled staff. Together, they will utilize cutting-edge nutritional protocols and provide the services you need to recover your health naturally and completely – including delicious meals made from locally grown organic ingredients. We use the most nutrient-dense and biologically complete superfoods on the planet (many from our garden).

Dr. Fuhrman will custom-tailor a plan to meet your specific health needs in the following areas:

  • Shedding excess weight
  • Eliminating your need for statins and other drugs
  • Normalizing blood pressure
  • Reversing type 2 diabetes
  • Recovering from or reducing the risk of cancer
  • Recovering from cardiovascular disease
  • Recovering from autoimmune diseases
  • Resolving emotional eating
  • Recovering from chronic pain
  • Changing taste preferences and making healthy foods taste great.

Come to a place where you’ll be nourished in both body and mind. Where you will set aside life’s obligations and focus on yourself. Where you will take the vital first steps on your journey towards a life that is healthier, more vibrant, and more fulfilling than you ever imagined.

Dr. Fuhrman

Experience the many ways nutritional excellence can transform your health. At Dr. Fuhrman’s Eat to Live Retreat.

Choosing a Safe Multivitamin

Most multivitamins contain ingredients that can be harmful to your health.   Check the label to see if your supplement is doing more harm than good.

Joel Fuhrman MD knows Multivitamins. Here’s what his research shows.

Do Not take supplements that include:

VITAMIN E Supplemental E is shown in various studies to increase the risk of heart failure and all-cause mortality. Raw nuts and seeds supply complex Vitamin E forms in the healthiest fashion.

BETA CAROTENE May interfere with absorption of other carotenoids. A study was halted due to the significant increase of lung cancer in supplement users. Colorful fruits and vegetables supply hundreds of carotenoid compounds in complex forms supplying maximum disease protection.

VITAMIN A Studies suggest supplemental “A” causes loss of calcium in urine, weaker bones and increased risk of hip fracture. Excess can be dangerous, increasing the risk of death; the body can make all it needs from carotenoids in plants.

FOLIC ACID Folic acid is a synthetic compound made from petroleum; folate is the natural form, with a different biological structure, found in natural foods and especially in green vegetables and beans. Avoid folic acid as it’s associated with increased risks of breast, prostate and colorectal cancers. Pregnancy use of folic acid is the biggest health mistake of modern history as its use may increase the risk of childhood cancers, autism, and other serious health issues. Getting folate from natural produce before and after  conception is “a must” for a healthy baby.

Be  careful  if  supplementing with  these  minerals:

SELENIUM Helps regulate metabolism, but too much is linked to diabetes, elevated cholesterol, prostate cancer and cardiovascular disease.

COPPER High intake linked to increased risk of cancer, Alzheimer’s, dementia and all-cause mortality.

IRON Excess is linked to increased risk of cancer and heart disease.

IRON (for women) Needs vary widely among women and intake is best individualized according to ferritin levels. Pregnant women need sufficient iron for baby, but levels too high or too low can increase the risk of low birth rate, oxidative stress, and iron overload.

Make  sure  your  multi contains  these   ingredients

VITAMIN B12 – Low levels associated with increased risk of Alzheimer’s, depression, fatigue, digestive issues and nerve damage. The RDI is inadequate for many.  Vegans, flexitarians and the elderly may require 20 to 50 times more than the RDI.

ZINC Essential for immune function, growth, skin health, wound healing, reproduction, and insulin secretion. Phytates in plant foods bind zinc, making supplementation wise for vegans.

IODINE Necessary for thyroid function; body metabolism. Both too much and too little can suppress thyroid function. A supplement (not iodinated salt) is safest, steady source.

VITAMIN D Insufficient levels are linked with osteoporosis, cancer, diabetes, cardiovascular disease and depression. Vitamin D3 is most favorable form when supplementing.

VITAMIN K2 Essential for blood clotting and heart health; improves bone mineral density. K2 is not found in a vegan diet, or in typical American foods, so supplementing with K2 is wise.

Dr. Fuhrman

Less Meat, Less Heat, More Life!

“Less Meat, Less Heat, More Life!” That is what Arnold Schwarzenegger had to say with James Cameron along with China’s big announcement to cut meat consumption by 50% by 2030.

He didn’t say become a vegan or vegetarian, which may be the right thing for you; he said less meat and the driving force is that this is the #2 cause of greenhouse gases that are heating the planet.

Nutrient Rich Superfoods could not be more behind this message that came with the big announcement from China.

China’s health ministry released new dietary guidelines — with profound implications.

The guidelines encourage the nation’s 1.3 billion people to reduce their meat consumption by 50% between now and 2030.

If achieved, these guidelines would lead to a reduction in meat consumption that would be greater than all the meat currently consumed in the United States.

The Chinese communist party has found unusual allies. Former California Governor Arnold Schwarzenegger and Avatar producer James Cameron have produced a series of provocative videos aimed at supporting the cause.

Here’s a look behind the scenes of their efforts and to watch the above video.

"Less meat, less heat, more life!"
In the last 30 years, Chinese meat consumption has quadrupled.

As Dr. T. Colin Campbell documented in “The China Study,” the rapid rise in Chinese meat consumption has produced exploding rates of cancer, diabetes, obesity, and heart disease.

Tragically, more than 114 million people in China are now suffering from diabetes, according to a 2013 study published in the Journal of the American Medical Association. And 28% of men and 27% of women are overweight or obese, as found in a paper published in The Lancet.

The primary goal of these new guidelines is to improve the health of the Chinese people. But this dramatic change would also have an extraordinary impact on the world’s climate, water supplies, and food security. Millions of lives would be saved, and greenhouse gas emissions would be reduced by a billion tons per year.

A global switch to diets that rely less on meat and more on fruit and vegetables would have staggering benefits, researchers from the Oxford Martin School reported in March 2016. Such a shift could save up to 8 million lives by 2050 and reduce food-related greenhouse gas emissions by two-thirds, and lead to healthcare-related savings and avoided climate damages amounting to $1.5 trillion.

China’s new guidelines are a huge step in that direction.

Currently, the average Chinese person eats 63 kg of meat per year. The new guidelines call for reducing this to 14 kg to 27 kg per year — which would be the most rapid drop in meat consumption by a population even remotely near this large in world history.

For the last 30 years, China has been following the American example — with an explosion of restaurants like KFC and McDonald’s — and with a corresponding explosion in rates of a long list of diet-related diseases. But now, the nation is seeing where this path leads — and is beginning to change its course. Perhaps now, the United States will follow China’s lead.

The future of the planet may depend on it.

Ref: The Food Revolution.

Fitness Guru Eats in a Plant-Based Nutrient Rich Way

In 2004, Jon Hinds, founder of the Monkey Bar Gym chain and one of the leading trainers in the world, started to have extreme and debilitating pain in his hands. Prior to this, he had trained in Brazilian Jiu-Jitsu and was the gold medalist at the Pan Am Games. When Jon’s hand pain became so unbearable that he could no longer train the way he wanted to, he knew something had to be done.

Jon took the typical course of action and visited many doctors. They all told him the same thing—he had arthritis at the age of 40. There was no way Jon was going to accept this, so he continued to search for a better answer.

I had wanted to introduce myself to Jon for a long time. I knew his father Bobby, who was the founder of Lifeline USA, a popular line of portable training equipment that I’d used for many years. Jon had invented many of the products himself, and graced the front of every box sold, and I was very impressed with him and his career.

So, one day I called Jon. While we were talking, he told me about his hands. I immediately asked him if he was eating significant amounts of animal protein. At that time Jon was eating the typical “fitness” diet of chicken and vegetables with starches and a piece of fruit thrown in every once in a while. His animal protein intake was significant, large portions two to three times a day.

I told him point blank, “You are eating too much protein—animal protein in particular. Take it out of your diet completely or simply reduce it to only a few times per week, and your hand pain will likely go away.” I explained that the standard “fitness” diet, which most people rely on to maintain their weight and get “enough protein,” is nutrient-poor and does not have the nutrient levels needed for the body to stay healthy and perform well for long periods of time.

I also sent him an advanced copy of The China Study: The Most Comprehensive Study of Nutrition Ever Conducted. The Study was led by T. Colin Campbell, Ph.D., and offered startling implications for diet, weight loss and long-term health.

Jon decided to take my advice, as well as to read The China Study, which revealed the relationship  between his diet and his health condition. He eliminated animal protein, and within one month, his hand pain completely disappeared and has never returned! (Note: Jon wasn’t eating processed foods at the time, so he didn’t need to give that up as well; for some making the switch, that additional elimination challenge will also be necessary to reduce or eliminate acute or chronic symptoms.)

Jon did not know that his conversation with me would lead him to meeting one of the most influential scholars, researchers and humanitarians in the country— T. Colin Campbell, Ph.D., the author of the book I’d sent him. Campbell would further influence Jon to become a leader in the movement toward eating more plant-based nutrient-rich foods. Under Jon’s guidance, the Monkey Bar Gym franchise (MBG) became the first plant-based gym in the country.

I feel incredibly privileged to have had the opportunity to influence Jon and see the ripples this has created. Over the years we have conducted many events together to educate his members and trainers on the merits of making the switch to a 90% or more plant-based, nutrient-rich, genuinely healthy eating style that is great tasting. This partnership continues to this day as Jon and I spread the word.

But the really important part of Jon’s story is that he made the switch from a nutrient-poor diet (which was high in animal protein, saturated fat and cholesterol, and was focused on manipulating calories to maintain his weight and fitness), to a plant-based nutrient-rich diet. His new way of eating was high in phytochemicals, vitamins, minerals, fiber and water, and contained sufficient calories from appropriate amounts of protein, carbohydrates and fat—from natural plant sources.

This enabled him to maintain his weight and fitness—without having to endure painfully compromised health.

In the spirit of a true master, Jon has become an expert at eating a plant based nutrient rich diet. And because of his dedication and guidance, MBG members are healthier, more disease-resistant and are performing better than ever before. Those who take Jon’s 60-Day Challenge and eat a predominantly plant-based, nutrient-rich diet that is optimized for nutrient density average a 17-pound body fat loss and a 5.4-pound muscle gain—while improving their stability, strength and power. Now those are results I’m sure all of us would love to achieve!

Learn more about Jon’s now contemporary experience about what “plant-based” really means in an event with me later this year.

Join the Food Revolution

With all the promises out there of the latest greatest tips and hacks to increase your vitality and health, it turns out there’s one big thing to pay attention to that makes more of an impact than anything else:

Your food.

If you care about your health and the health of our planet, and if you want to know how certain foods can help you fight disease and increase vitality, I invite you to join me for this game-changing online event.

From April 30 – May 8, bestselling author John Robbins is personally interviewing 25 of the world’s top experts, scientists and celebrities in movements for healthy, sustainable, humane and delicious food.

You’ll hear from food revolutionaries like: Christiane Northrup, MD; Mark Hyman, MD; Joel Fuhrman, MD; Jane Goodall Ph.D; David Perlmutter, MD; Daniel Amen, MD; and Vani Hari.

You’ll also get the latest breakthrough health tips to feel your best, sleep deeply, increase mental focus and lose weight. All while you discover how to support the health and longevity of your family and loved ones with the one thing we all love: food!

Find out more about the Food Revolution Summit

I’m so excited about this important event. Will you join me?


P.S. The food you eat daily is either hurting or healing your body. Get the latest news and insights from the top 25 doctors and food researchers on how to get “dialed in” on healing your body with food. So you can enjoy massive shifts in how you feel, your energy level and even your sleep.

Get all the details here.

P.P.S. There’s a great special bonus when you sign up for the Food Revolution Summit: The Real Food Action Guide. It reveals medical breakthroughs the food industry hopes you never discover, and gives you the truth about GMOs and how to protect your family. You can download it immediately for free!


Inspired by Natural Hygiene—The Original Health Science

While all of us here at Performance Lifestyle, Inc are gearing up for our next phase of providing environmentally friendly, grab n’ go food solutions for people “on-the-go,” with our brand, Nutrient Rich Superfoods™ we will continue to share influential insights into why eating in a more plant-based, nutrient-rich way is not only awesome for you, but an imperative if we ever want to fix the food system we all depend on.

In this episode, we thought we would start with the health philosophy and science that inspired us to launch Nutrient Rich Superfoods to begin with.

Natural Hygiene.

What is that?

DEFINITION: “Hygiene is properly defined as that branch of biology which designates the conditions upon which health depends and the means by which it may be sustained in all its virtue and purity while we have it, and the means upon which its restoration rests when we have lost it.
— It is the scientific application of the principles of nature in the preservation and restoration of health.” “Hygienic means health preserving. Practically, it implies the observance of the laws of life.” H. Shelton, 1968, ch.10

At the time I discovered natural hygiene, though an organization called the American Natural Hygiene Society, whose history spans well over one hundred 100 years, and is known today as the National Health Association (NHA); I was 19 years old. That was 28 years ago.

Why you want to get to know the NHA. 

In the time since I was first introduced to this transformational health science, natural hygiene has transitioned from the principle-powered health philosophy it has been successfully for a very long time, with albeit imperfect science due to the limitations in technology in earlier times, to becoming THE science of health. It has been validated by the explosion in science around the world in recent decades, including the research by several esteemed modern day members of the Association itself; with practices, focused on fastingsleepnutritionresearch, and more.

If that weren’t enough, and I’m sure you don’t know this; it was the NHA that seriously influenced several of the world’s top luminaries and the writing of several of today’s biggest and best selling books in the world on health, nutrition and lifestyle. Such as: Fit for LifeLiving Health by Tony Robbins, Eat to Live The China StudyEngine 2 Diet and many more.

Not only did the NHA change my life in a big way, through reading and actually participating in the development of some of the works above; it’s the organization that ultimately inspired the emergence of Nutrient Rich Superfoods™— the nutrition and natural products brand of Performance Lifestyle, Inc. In our Performance Lifestyle® training we teach nutrient-rich nutrition as part of The 12 Lifestyle Routines You Need to Know to Live and Work Like a Pro, for a healthier, happier and more productive life.

Of course, by that logic the NHA played an inspirational role in the creation of Nutrient Rich Superfoods™.

All of the author / entrepreneurs above, including myself, were profoundly influenced by natural hygiene and the National Health Association.

In my view and in the view of thousands of others I’m sure; the National Health Association has done as much or more than any well-known medical organization in existence to influence not only health, but successful living.

I remember saying at that time, about the teachings of natural hygiene; “this is utterly amazing and literally life transforming… and way less than 3% of the world even knows this kind of health information exists. What would happen if the other 97%% understood this?”

And that was just the fundamentals of healthy living. The emergence of a healthy, performance lifestyle is only now coming into existence.

With that in mind, it’s became my mission ever since I became a member of the National Health Association, back in in 1988, to share and parlay what I’ve learned and continue to learn through the Health Science Journal to the rest of the world.

And that’s a big reason why I ultimately founded Performance Lifestyle Inc’ with a Nutrient Rich Superfoods™ product line. We call our company Performance Lifestyle Inc, because it’s based on the mindset, inspired by the world of elite athletics, that teaches people how to live a balanced and healthy lifestyle because it promotes their ability to function, perform well and succeed in life.

It’s also why I’ve become a Performance Lifestyle Advisor. It’s my assertion that ever since the information age kicked into gear in the 70’s, 80’s and subsequently exploded in the 90’s and 2000’s, prompting the pace of life to move into hyper drive, or what we like to call a “performance culture”; the need to understand the fundamentals of healthy, performance living has never been greater.

Had it not been for the influence of the NHA, I’m not sure I would be doing what I do today, in the way I AM doing it. I am seriously grateful for this influence.

Here’s how the story was told in a winter 2016 edition of Health Science. 

Live Like a Pro,

John Allen Mollenhauer, “JAM”

7 Flexible Guidelines For Fueling Your Body That Will Change the Way You Eat in 2016…

We hope your year is off to a great start!

In the New Year, we want to start with a theme that is all too important when it comes to food, and that is foods’ primary role in our lives.  

Let’s face it, we have an eating culture with an abundance of food that is more accessible than at any other time in history for every reason we can possibly imagine.    

Food is everywhere, on every corner, served at almost every hourly, daily, weekly, monthly, holiday, religious… occasion; occasions are created out of everything to create a draw and or promote consumption. It’s a social and an economic dynamic; and while most people are eating for energy (it’s only natural), they are eating anything but healthy energy. 

The food industry is nearly 6% of the GDP and is 13% of the average household food bill (1). It’s no wonder that we don’t have a mindset for “fueling” the body for forward movement, but rather “eating” for pleasure, social engagement, entertainment, stress management (in the form of coping) etc… And fueling is in last place! 

The thing is, fueling the body with healthy energy really needs to be in first place when it comes to why we eat. That’s not to say food shouldn’t be pleasurable, even entertaining from time to time. Eating as a method for coping with stress? Well, let’s just say there are better ways.  

So is there any question we need an entirely new mindset around eating?

If we’re going to start eating for the right reasons, at the right times, in 2016 and, to a much lesser extent, engage in eating based on today’s cultural norms that can make us fat and sick; we need some new guidelines. 

The following guidelines have fueling as objective number one; and which, by the way, are especially important if you’re eating predominantly nutrient-rich, healthy “superfoods.” It is really easy to overeat healthy foods once you’re eating beyond true hunger. 

Here are 7 Somewhat Flexible Rules of Fueling Your Body That Will Change the Way You Eat in 2016…   

1: Meet the body’s nutrient needs for the purpose of health and function first. These needs precede all other reasons to eat, including all those cooking shows you may watch, holidays, times of day, stress etc.   

2: Eat plant-based foods first, starting with leafy greens and green vegetables, which should be at the base of how YOU eat. They provide the body fuel (carbohydrate) and the building blocks for body maintenance, protein and fat. They also have the fiber, phytochemicals, vitamins, minerals and trace minerals for cleaning, catalyzing, protecting the health and function for all bodily systems. They need to be predominate in your diet if you want to stay healthy and perform well. 

3: Eating is always about fueling the body first, eating second. They are different mindsets. Why fueling? Because, the body’s’ greatest need, in terms of grams, is for healthy energy carbohydrate first, then protein and fat; and these macronutrients must come packed with micronutrients— fiber, phytochemicals, vitamins, minerals and trace minerals for health and satisfaction and a healthy immune system.  

4: The fueling mindset  always pays attention to true hunger. You wouldn’t fuel your car based on the time of day; you would fuel it as the gas tank is depleted and or based on upcoming needs. If the tank is full or it’s “nutrient needs” are met, unlike a car who’s tant would just overflow on the ground; in the case of the body, excess fuel will be stored as body fat.

4.5 Overeat even the healthiest foods, with the exception of leafy greens and green vegetables (since these nutrient rich foods are so low in calories at 100 calories per pound) and it is very easy to over eat. If you do overeat these foods beyond true hunger, you will put on weight.

That is largely why so many people eat macro and therefore micronutrient-poor dietsdesignated low in carbohydrate and animal based. They are trying to continue common eating patterns without over fueling the body. The problem with that logic and approach is that they put their health in jeopardy eating foods that are devoid of healthy carbohydrates, let alone all of the micronutrients mentioned above.   

4: Use of green drinks and protein powders (natural products) will always augment and change eating patterns (in terms of how much food you need). Each scoop of “food” has already been processed or “chewed” so to speak, and is readily available for digestion. You get more nutrients with less volume.   

The one thing natural products do is meet your nutritional needs without the usual volume of water, the bulky structure of the fiber and the chewing that accompanies the digestion of that fiber as well as the nutrients it contains. Meanwhile, water, fiber and chewing are all essential key factors in the satiety that foods in their natural state provide.

The value natural products bring (whole foods processed and packaged by man in or as close to their natural state as possible) is that very often fueling with foods that are already and carefully processed to a degree (not refined), in ways that combine foods that would otherwise be hard to get (value added), prevents conditions like bloating. They are also great when sitting down for a meal is not possible and / or you don’t want a full stomach or want your personal energy tied up in digestion.

That said, consuming natural products without the volume or fiber in the food or the sensation of chewing can lead to overeating when you do sit down for a meal or eat solid (not liquid or pureed) food. So you have to find the balance and learn how to effectively augment the way you eat when consuming natural products.

Nutrient Rich Superfoods helps you do that by 1} providing consumption strategies with every natural product we provide and 2] explaining how they fit with an otherwise healthy eating style that meets your fueling and eating objectives. 

6: When eating a nutrient-rich diet, the main benefit can also be its biggest issue to contend with in modern life. The food is “dense” with nutrients and therefore your needs will get met relatively fast. Naturally nutrient-rich foods have carbohydrates as their most abundant macronutrient as well. Hence, the more nutrient dense foods you eat the less you need to eat, so you have to be extra careful when it comes to your eating patterns so you don’t over fuel the body. 

7: Keep in mind that if you’ve been eating nutrient-rich foods for a significant period of time, your body becomes  “nutrient rich,” therefore, you’ve probably got well over a hundred thousand healthy “food” calories stored in the body already. And, the body recycles its protein to a significant degree. So, there is already “food in the fridge” (in the tank or on the body) so to speak. When eating, in many cases, you may simply need to “top off the tank” when you eat and may not actually need a full meal. Superfood Infusions and other natural product formats are great for these times. 

So there you have them; seven somewhat flexible rules of healthy fueling. Put them into practice, and notice how they will change the way you eat!

John Allen Mollenhauer “JAM” 


Fueling the body with healthy energy during the day will nourish, detoxify your body, stabilize and strengthen your immune system among others and ultimately optimize the way you eat.

Infuse Your Body With Superfoods in the New Year

Healthy & Easy Home Baked Vegetable Pizza

10 minutes
  • 4 large (100% whole grain) tortillas (I love Ezekiel sprouted wheat) or pitas
  • 2 cups pasta sauce, no salt added or low sodium
  • 1 garlic clove minced
  • 1/2 cup chopped shiitake mushrooms
  • 1/2 cup chopped red onion
  • 10 ounces frozen broccoli florets, thawed and finely chopped
  • 1/4 cup shredded nondairy mozzarella-type cheese * (optional)

Preheat the oven to 400 degrees (for super crisp). Place tortillas or pitas on two baking sheets and warm for 5-10 minutes. Once tortilla has started to slightly crisp on edges, remove from oven.Spoon on the pasta sauce and place the garlic on the crust first. Sprinkle evenly with the mushrooms, onion and broccoli. Add a light sprinkle of cheese. Bake for 30 minutes.

* Daiya brand is a good choice

How To Make Indian Vegetable Khichdi

This simple South Asian recipe is delicious, easy to cook and is easy to digest. This is a very good option if you want to cook something fast but do not have lot of options. The combination of herbs and spices will fill your kitchen with a wonderful fragrance, and reward your tongue with spiciness that isn’t overly hot.

Serves: 6 (makes 9 cups)


  • 3½ cups water
  • ¾ cup dry brown basmati rice
  • ¾ cup dry red lentils
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon red pepper flakes
  • ½ teaspoon turmeric powder
  • ¼ teaspoon ground cardamom seed
  • 1 teaspoon ground clove
  • 1 medium yellow onion, chopped (10 ounces/2 cups chopped)
  • ½ tablespoon minced garlic (2 large cloves)
  • 1 teaspoon freshly minced ginger
  • 3 cups water
  • 1 medium Yukon gold potato, diced into small cubes (8 ounces, about 1-1/4 cups)
  • 1 medium yam, diced into small cubes (8 ounces, about 1-1/2 cups)
  • 2 large ribs celery, diced (about 1 cup)
  • 1¼ cup green peas (thaw first if frozen)
  • 4 cups roughly chopped curly kale (about 3 large leaves)

1. In a large soup pot, stir together the water, rice, lentils, and spices (cumin, coriander, red pepper, turmeric, cardamom, clove). Bring to a boil. Reduce heat to low, cover, and cook for 45 minutes. While the rice and lentils are cooking, chop and prepare the remaining ingredients.
2. About 15 minutes before the rice and lentils are done cooking, place a large skillet or saucepan on high heat with 2 tablespoons of water. Once the water starts sizzling, add the chopped onion and sauté for 3 minutes (adding water as needed to prevent sticking). Add the garlic and ginger, and sauté for another 2 minutes, taking care not to burn the garlic, adding water as needed.
3. Add to the onions, garlic and ginger: 3 cups water, potatoes, yams, and celery, and return to a boil. Reduce heat to medium-low and cook covered for 7 minutes. Stir in the peas and kale and cook an additional 3 minutes (still covered). (The potatoes should now be tender.)
4. Add the onion-potato mixture to the pot of rice and lentils and stir well. Serve immediately.

Note: Instead of potatoes and yams, you can use beans, cauliflowers or carrots and if you want to replace brown rice, try Quinoa or Oats.

10 Tips to Optimize the Way You Eat for Performance Lifestyle Nutrition

Healthy athletes have developed a way of eating that optimizes performance and recovery. This is a method that applies to you, even if you’re not into sports or a fitness enthusiast. It’s built around 10 basic rules for optimizing the way you eat to achieve health and higher performance in your daily life.

To get started, don’t make it a goal to eat healthy by incorporating just one or two of these objectives into the way you eat. That will only delay the health you can begin experiencing today. Instead, recognize that the path and goal of healthy eating are the same.

Get Started on the Path to Healthy Eating

  1. Eat predominantly (up to 90% or more) plant-based, nutrient-rich, whole foods—vegetables, beans, fruits, raw seeds and nuts, and whole grains (optional).
  2. Eat high on the nutrient density chart, a useful chart that reveals clear information about the nutritional profile of foods you want to be eating, with examples of some of the best and healthiest foods—a value based on micronutrients, vitamins, minerals, and phytochemicals, as well as appropriate amounts of macronutrients like water, fiber, and health-promoting proteins, fats, and carbohydrates.
  3. Incorporate raw and cooked foods, with a smaller percentage of cooked foods. You can include a high proportion of raw foods (up to 50-75%) depending on your preferred ratio. Some foods increase in nutritional value when cooked conservatively, and in some foods—like soups—nutrients are neither lost nor destroyed through cooking.
  4. Eat small amounts of animal products. Ideally, choose wild, grass-fed, or farm-raised products, if you eat them at all. Many people feel better including small amounts of animal products in their diet for a variety of reasons, while many feel better not eating any. Eating animal food products is not essential for healthy eating and can have huge ethical and environmental implications (just to keep in mind).
  5. Reframe the idea of processed foods, as long as nutrient value and integrity are maintained. Smoothies, hummus, and chopped salads are all processed foods, but they can still be high in nutritional value. Instead focus on removing refined foods from your diet.
  6. Eliminate and/or limit refined foods, in which the nutrients are stripped out and pleasure-stimulating chemicals are either left in or added. These ingredients can cause addiction, over-consumption, and rapid increase of insulin levels, and they can lead to a host of health issues and diseases.
  7. Be creative in how you prepare whole foods, so you can experience similar pleasures to what you derive from traditional junk foods without the harmful result of overly refined products. You can actually have your cake and eat it too! (Cake and other enjoyable “extras,” while never an ideal dietary staple, can be made from whole, natural, nutrient-dense foods.)
  8. Customize the way you eat to your individual needs based on genetic predisposition, blood tests, and prior conditions (with the help of qualified nutrition experts and health care practitioners), as well as environment, present situation, preferences, and goals.
  9. Supplement essential nutrients in which you might be deficient. Whether it’s due to your previous diet or difficulties caused by age, gender, or life circumstances, supplementation may be essential. Vitamin D, B12, DHA, and EPA (Omega 3) are commonly recommended, but the necessary supplementation needed to bring your body to peak wellness should be determined by a qualified nutrition expert or health care practitioner.
  10. Include the use of natural products that are easy to consume on the go. Look for healthy, convenient products made from whole, natural, organic foods without refined or added salt, oil, or sugar in any significant quantities.

With these guidelines, you can develop an eating style that promotes health, fights disease, and works for you. One that enables you to eat to live and live to eat—healthfully, joyfully, and wisely—without sacrificing taste, health, or convenience.

Truly Optimize the Way You Eat

To further optimize the way you eat, incorporate these additional performance lifestyle nutrition guidelines into your daily habits. Note: There are nuances to every guideline. 

  • Eat when you are hungry. This could mean several small meals during the day. Or it could mean less than that depending on your activity levels and how you ate the day before. See the 5 golden rules of healthy eating.
  • Think of fueling your body first, not just eating. Most of us eat according to time of day, not based on hunger or for nutritional reasons. We just eat. If you filled your car on gas, would you fill it again just because it was mid-day? Or would you wait until you needed more gas? You get the idea. And, of course, you’d put in premium gasoline as often as possible.
  • Vegetables (in particular) and fruits should be the basis of your diet. Vegetables are the most nutrient rich food source. Plus, they are low in calories and you can eat them in large volume.
  • Time how you eat based on your needs. Also known as chrono-nutrition, this practice refers to the timing of your nutritional intake, especially as it relates to training activities, time of day, and fueling needs.
  • Eat a performance meal before bed (but not right before bed and not too much). Go to bed satisfied, but not on a full stomach, with the nutrients your body needs to heal and repair. Keep it light and nutrient-dense. This will enable you to wake up feeling powerful and rested, and it will increase the time between meals.
  • If you haven’t eaten enough the night before, you will be driven to eat more at breakfast is a common belief, but this seemingly time-tested rule is not actually true. Don’t break your fast until you are hungry. Also know that if you are exercising in the AM, you likely will eat breakfast sooner.
  • Drink water, but be careful about thinking you need to drink it constantly or with meals, which dilutes the digestive process. When you are eating a whole-foods, plant-based, nutrient-rich diet of your own making, you are “eating” water all day! These are foods with high water content. Most recommendations for drinking water are based on a high-sodium, refined, and animal-product-rich diet, which is why you need to drink a great deal of water to stay hydrated.