Stop Making a Goal Out of Healthy Eating. The Path and the Goal Are One.

When it comes to any or all aspects of lifestyle, the spiritual saying ‘the path and the goal are one’ applies. For example, if you want to be healthy, eat healthy or “nutrient rich” food, and when you do, health inevitably shows up. ~JAM

It’s the last month of the year, and we’re reviewing 2015 goals and beginning to contemplate the goals we want to achieve in life, business, and sports in the upcoming year.

In that spirit, let’s consider whether health should be a goal. Though we’ve all read about “the journey” to wellbeing or “the journey to health,” is health really a goal? Are we aiming to achieve a healthy state in life or do we want to maintain a balanced and healthy state so we can achieve our goals in life?

Here at Nutrient Rich Superfoods, a Performance Lifestyle company, we think the latter makes much more sense as a mindset. Having the right mindset has big implications for your lifestyle and the results you experience in this life. Not only does it determine how healthfully you eat each day; it also has big implications for how you live your life as a whole.

When you make goals (objectives that take time to achieve) out of certain aspects of your lifestyle—like eating healthy—the implication is that you’re not eating well right now. Thus, maybe, if you’re successful at achieving your “goal,” you’ll be eating healthy in the near future. Meanwhile, if you’re not eating healthy now, you can expect that food disorders, weight problems, and other kinds of health complications are, or will soon be, distracting and holding you back from you real life goals.

At the core, your lifestyle is “how” you achieve your goals.

What’s interesting about this inquiry is that it begins to illuminate the saying above about the path and the goal being the same thing.

The concept of “the path is the goal” originated in spiritual circles and is usually spoken of when referring to meditation. Spiritually speaking, what this means is that the experience of freedom (liberation from the mind or separate self sense) and the practice of freedom (meditation or awakening) are one and the same.

The enlightened perspective is that you don’t meditate to get free. When you meditate, you are already free. On that path, you have already reached the goal of being free.

Will your experience of your authentic self become clearer, more stable, and be perceived more pervasively over time? Yes. But even if your mind is attempting to drive you a little crazy while you’re meditating or living in a state of awakening, YOU are still already free. That’s the practice. It’s immediate and ongoing.

In many respects, this is analogous to another aspect of lifestyle: eating. Many people are sold the mindset—through the marketing of various health programs—that they are on a journey to health by eating healthier. The problem with this perspective is that while you’re body will continue to get healthier over time by practicing the art and science of healthy eating, you need to be eating healthy now or being healthy will never really show up.

While you won’t necessarily experience the pinnacle of wellbeing after your first meditation, you are free right now. The same is true for eating a healthy meal. While you won’t necessarily experience optimal health immediately, you are healthy right now. As long as you start with that mindset, the path and the goal are one and the same. The minute you are eating a predominantly whole foods, plant-based, nutrient-rich diet, you are achieving the “goal” of health. And you can be confident your health will continue to improve. This is true of anything you practice. You just get better and better.

The big mindset shift is to put the lifestyle practices that promote what you want to experience into play immediately, so you are on the path and achieving your goal right now. Not later. You want to stop making goals out of healthy eating. Healthy eating helps you achieve your goals. It is not the goal!

Which is why want to learn how to fuel your body right and eat healthy, quickly. It’s why you want to get it and get on with your life, rather than thinking of it as something you are aiming for somewhere down the road. ~ JAM

We eat healthy so we can do something far bigger in our lives, with a body that’s fueled right, functioning well, and free of “disease.” This mindset works—ask any athlete.

Being healthy isn’t a real goal, even if you’ve lost the practice and need to regain it. I know that can be hard to see when you are suffering from diabetes or some other consequence of unhealthy eating and living. The mindset applies because it will get you eating healthy as best you can, right now, so that healthy eating becomes a given in your life, not an abstract goalThat’s the power of a lifestyle mindset. You need it working for you right now, so you manifest the experience of life you want over time. 

Doing so will enable you to get free of the hidden challenges that distract or hold most people back. This allows you to remove interferences (nutritionally speaking) caused by eating nutrient-poor foods and in ways that don’t maintain health.

If you want to focus on your real goals in life, business, or sport without the distraction of low energy, health challenges, or weight issues—and with the confidence that comes from being able to engage in the world at your full capacity—stop making a goal out of healthy eating. Just stop. Establish a healthy eating style as part of your lifestyle today so you can create a new normal.

This is why we created the whole idea of Performance Lifestyle nutrition. It is a healthy, performance lifestyle philosophy. We all know that wellness, health, and higher performance are not limited to nutrition alone, but our fueling and eating practices must fall into alignment as a lifestyle practice, not a diet you try or a goal you set. Rather, it’s about living in a way that promotes and maintains health and enables your body to function and perform well so you can pursue your biggest dreams.

To learn more about performance lifestyle nutrition, click here.

To learn 10 Tips to Optimize the Way You Eat (the basis of Performance Lifestyle Nutrition), click here.

The 5 Functions of Performance Lifestyle Nutrition

Did you know that eating “nutrient rich” is also known as Performance Lifestyle Nutrition? It’s a term that emphasizes the five core ways nutrient-rich foods are working for you the minute these healthy foods cross your lips. It’s comprehensive, and that’s why it works!

Hyper-focus on single-issue dietary changes does not produce the results everyone wants (supreme health, fitness, energy, fat loss, and enjoyment of food). It is not sufficient to merely lower calories, reduce fat or carbohydrate intake, consume foods with a low glycemic index, lower the intake of animal products, increase your intake of plant protein, or eat a diet of mostly raw foods.

Some or all of these steps are beneficial. But you must also make food choices that maximize the micronutrients per calorie. When you do, you’ll see and feel the difference. Nutrient-rich foods contain a wide array of micronutrients that perform five key functions in your body from the moment you eat them. The effects are especially noticeable when you are consuming a diet that is 90% or more plant-based, nutrient-rich foods.

The Western diet has been devoid of these micronutrients for a long time, and American health and human performance suffers as a result. The good news is that Performance Lifestyle Nutrition—knowledgeably, conveniently, and deliciously loading your eating choices with whole, nutrient-rich superfoods—supplies and/or replenishes the wide array of phytochemicals, vitamins, minerals, and fibers that are missing from so many people’s diets.

 Get that one aspect of nutrition right, and you’ll get almost every other function of nutrition right!

When life is simply too busy and fast-paced to sit down for a whole-foods, nutrient-dense meal (as it is for all of us at times), Nutrient Rich Superfoods has your back with great-for-you Superfood products like Superfood Infusions™, the powerhouse, on-the-go nutritional snack with premium ingredients, sophisticated flavors, and innovative packaging. With Superfood Infusions™, you get the nutrient-rich superfoods that are the cornerstones of Performance Lifestyle® Nutrition in a great-tasting, convenient, organic, grab n’ go flexible pouch.

Learn more about each of the 5 core functions of Performance Lifestyle Nutrition – Nutrient Rich!
The 5 core functions of Performance Lifestyle Nutrition by John Allen Mollenhauer

Nutrient Rich Recipe – Asparagus and Artichoke Hearts

Ramses Bravo

Prep time: 3-4 minutes
Total recipe time: 5-6 minutes

1 bunch asparagus, bottoms cut off
1 cup of artichoke hearts, rinsed and drained (canned or frozen will work)
1/2 cup sliced red onion
1 garlic clove sliced thin
1 orange, juiced and zested
Ground black pepper to taste (optional)

1. In a dry sauté pan cook the onions and garlic for 2 minutes over medium high
2. Add the asparagus and artichokes and cook for one minute.
3. Add the orange juice and zest and cover the pan for 1 minute.
4. Serve immediately (waiting to serve later will turn the asparagus a funky green

Chef’s Note
For a nicer presentation and mouth feel, peel the asparagus. This will remove the

6 No-Brainer Uses For Nutrient Rich Organic Grab N’ Go Nutrition

A big reason why people don’t eat fruits and vegetables is that they aren’t used to them. These days, much of the population is eating a diet of up to 40-50% animal products and 30-40% refined foods, with less than 20% of their total dietary intake from nutrient-rich produce.

There is also the issue of convenience. Even though vegetables and fruits are the original fast food, and they are actually quite convenient, when you’re at your desk or in the car between meetings, they can be messy. Who wants to risk a shirt stain in the middle of a high-performance day? During a busy day, you don’t.

Let’s use water as an example. It’s everywhere, but there is a time for bottled water in plastic, a time for water in a nice bottle, and a time to stick your head under the faucet or use your hands in the lake. And fresh, clean water is available in a variety of formats to suit all those different situations.

For this reason, we have launched Organic Grab N’ Go, foods to fuel your body when you don’t have convenient access to fresh produce. Not only are they made from fruits and vegetables, but they also include seeds and but they also include omega 3 rich seeds, and essential supplementation like vitamin D from whole food mushroom powder and vitamin B12. Try getting all of that from one piece of fruit.

At Nutrient Rich Superfoods, we are committed to making sure three things are true for our readers and customers. And they all roll up into what we call Performance Lifestyle nutrition.

  1. That you understand the benefits of eating a predominantly plant-based diet that nourishes, detoxifies, stabilizes, and strengthens your body, especially when you optimize your diet over time to give your body what it needs, no significant amount of what it doesn’t, and eat whole foods as close to their natural state as possible.
  2. That you have access to great-tasting, nutrient-rich, incredibly healthy meals and menus that are simple, quick, and easy.
  3. That you have flexible nutritional products so you don’t have to compromise your nutrition when you’re short on energy, time, and space and don’t have time to shop, prepare, clean up, or even eat out.

Our Superfood Infusions are Organic Grab N’ Go foods with no added sugar, preservatives, or any allergenic of any kind. They are pure food with the fiber—not just the juice—so you can fuel your body right.

You can easily enjoy Superfood Infusions throughout the day with these six no-brainer uses:

  1. As you head out the door in the morning, when you might not eat anything at all, let alone get fruits, vegetables, seeds, and essential vitamins.
  2. In the car, when you can’t risk a spill or a drip.
  3. At your desk, when the last thing you want is to reach into your desk drawer for an overripe banana or peach that didn’t last the night. Nutrient Rich Organic Grab ‘n Go Superfoods infuse your body with foods that won’t go bad nearly as fast, so you can be sure you always have a healthy snack.
  4. Pre- or post-workout, Superfood Infusions won’t leave you working out on a full stomach or sap energy from your desired recovery after you finish your workout. Our products are carefully processed, but not refined. This means we don’t strip out or add any nutrients other than what was in the original foods, with the exception of some essential supplementation—like vitamin B12—which you won’t get from whole foods.
  5. Traveling through unfamiliar territory, when you don’t know where to get the quality foods you want. Just put a Superfood Infusions in your luggage (mini sizes coming soon!), for a healthy snack while you wait for a taxi or drive to your destination after a long flight.
  6. At school or when studying. How nice is it to nurse a flexible squeeze pack filled with your favorite fruits, vegetables, and omega 3-rich seeds while you’re writing that term paper or preparing for an exam! Superfood Infusions provide a tasty, fortifying snack, and you won’t risk spilling it on your papers.

You can, and should, eat fruits and vegetable as they are. But when you can’t, Superfood Infusions Organic Grab N’ Go foods will keep you well fed and nutritionally balanced.

The Squeeze Pack for Adults

When Nutrient Rich Superfoods (formerly Nutrient Rich Life) decided to solve the fast healthy food challenge, we had to choose where we would enter the market. We were committed to making healthy eating easier than it had ever been and delivering on the true value proposition of organic grab n’ go foods. But where to start?

It was 2013, and we noted that baby food companies were completing a 4-5 year transition away from glass jars to flexible pouches or “squeeze packs.” Parents loved them because they were no longer needed to spoon feed their toddlers in messy experiences that required bibs, napkins, and a certified clean-up crew. Babies and toddlers loved them because they could suck the pureed food from a no-spill spout that mimicked their earliest experiences of liquefied food consumption.

This is how we all started eating—with liquid nutrition. In this case, we’re talking about a puree or smoothie texture, but nonetheless, when we mention liquid nutrition, we’re using the term to mean anything you drink, squeeze, suck, or infuse!

What really changed things is when parents started eating the baby food. How could you blame them? Having access to pure organic, non-GMO food is a beautiful thing. It fuels your body, is satisfying, and doesn’t require much energy to digest and use, leaving you in an energetic state.

Today, adult squeeze packs are one of the most convenient and nutritious ways to eat on the go. You get a mix of fruits, vegetables, and seeds that would otherwise take time to procure. And they taste great blended together. Plus there’s a lack of clean up, and you don’t have to worry about spilling or creating a mess with a spouted, flexible pouch.

The innovation doesn’t stop there. 

With products like Superfood Infusions, you get essential supplementation, larger sizes, and enough protein from plant foods to convert this into a mini-meal!

Today, you see athletes, kids, and parents all eating from pouches. Adult squeeze packs achieve a whole new level in terms of texture, sophisticated flavors, pouch size, calories, protein, and more. But don’t be surprised: kids like the adult flavors as much adults liked the kid flavors.

Give this new way to eat a try. You’ll fuel your body on the go and never have to compromise your nutrition again. And just imagine what innovations are coming down the pipeline. Healthy eating has never been easier!


A Great Way to Understand the Nutrient Density of What You Eat.

The 3 Classes of Food – Nutrient Density Chart

It is very important to understand how healthy or “nutrient rich” you are eating right now, and to be convinced that you are actually eating nutrient rich foods. The 3 Classes of Food Nutrient Density Chart will help you understand the nutrient density difference between nutrient rich and nutrient poor foods.

As you start eating More Plant-Based Nutrient Rich foods, and then optimize the way you eat for nutrient density, volume, variety and great taste (free of addictive substances) you’ll start eating the right amount of calories for you. This is guaranteed to help you get healthy, lose weight naturally and live longer.

Click the links below to see the nutrient density of 27 micronutrients for each class and category of food; the foods listed are only select samples of the nutrient rich foods that are available to you. See the nutritional profiles and soon you’ll begin to notice what happens when you transition from Third Class Foods to Second Class Foods to First Class Foods. To understand how this information was established, read the References Here.

The 3 Classes of Food, are based on USDA Data. They rank foods by class, and then by category as determined by their nutrient density–the cornerstone for making great food choices. We picked 7 popular foods for each category of food so you can see the nutrient density of first class, second class and third class foods.

Health=Nutrients/Calories (H=N/C) is the formula created by Joel Fuhrman M.D. stating that health (in terms of nutrition) is determined by the nutrient per calorie ratio of a food. The purpose of The 3 Classes of Food is not to drill down into the intricacies of ranking which food is higher in what individual nutrient, or which food is specifically better than another. That is more accurately handled by the ANDI (Aggregate Nutrient Density Index).

The 3 Classes of Food™, provide a higher level pattern view, showing you nutrient density by class and category of foods based on 27 of the most well known nutrients, including the most available data on phytochemicals ( the one category of nutrients that best determine a foods’ nutrient density) and represents both known and unknown phytochemicals. There are also deductions for saturated fat, cholesterol and added sodium.

Understanding The 3 Classes of Food will help you to determine where you want to get the bulk of your foods from and why, based on the “nutrient density,” or their “nutrient richness.”

This is the simplest way to determine the worlds best and healthiest foods, or “superfoods” and what you want to be eating for the best results.

The Truth About Sugar

Sugar often gets a bad rap. Treated like the big bad wolf in the corner just waiting to trigger diabetes, encourage weight gain, or cause a post-indulgence energy crash, sugar is commonly seen as a high-risk, low-reward ingredient that must be avoided at all costs.

This is not the whole truth. Sugar has a misleading reputation that is largely based on confusion about the biology of the body and the science of sugar. In actuality, sugar is a critical nutrient that we all need to supply our bodies and brains with essential energy for daily functioning.

Sugar 101

When you think of sugar, you probably picture gooey cinnamon rolls, fizzy soda, or the delicate white crystals you put in your coffee. But these products only represent one kind of sugar. There are actually two different types of sugar that make it into nearly everyone’s diet: added sugars and naturally occurring sugars.

Added Sugars

Cinnamon rolls and soda are examples of products with added sugars: any refined sugar or sweetening product that is added to food or drinks during preparation or processing. Added sugars often show up on ingredient lists as high fructose corn syrup, sucrose, honey, nectar, or pretty much any ingredient ending in “-ose” (the chemical suffix for sugar). These are the types of sugars you should minimize or avoid in your diet.

Naturally Occurring Sugars

Conversely, naturally occurring sugars are sugars that exist naturally in whole foods like fruits and vegetables. Naturally occurring sugars provide your body with simple, accessible fuel from real food. “These are healthful additions to your diet,” says Dr. Andrew Bremer, pediatrician and NIH expert on sweeteners. “When you eat an orange, for instance, you’re getting a lot of nutrients and dietary fiber along with the natural sugars.”

The Science of Sugar

Sugar is a carbohydrate, one of the key macronutrients your body needs for optimum health. Carbohydrates are the body’s preferred source of energy and the main source of fuel for all your activities, from a high-intensity workout to the simple act of breathing.

Carbohydrates are divided into two groups: simple and complex. Simple carbs include the naturally occurring sugars found in vegetables, and fruits, as well as the sugars that are added during food preparation or processing. Complex carbs come in the form of starch and fiber and are found in whole grains, cooked dry beans, nuts, seeds, vegetables, and fruits.

“Glucose is the number one food for the brain, and it’s an extremely important source of fuel throughout the body.”

– Dr. Kristina Rother, NIH pediatrician and expert on sweeteners

Both types of carbs are broken down into glucose during digestion. The glucose, also known as “blood sugar,” is then absorbed into your bloodstream, where it is used to power all your cells, tissues, and organs, including your brain. In fact, your brain requires glucose to function properly. Without out, you won’t think as clearly or react as quickly.

An Apple (or 10) a Day: Not Really Ten, But You’ll Get the Idea 😉

AppleSo how much sugar do you actually need in your diet? The Institute of Medicine recommends a daily intake of 225 grams of carbohydrates. When consumed from natural, whole-food sources, this should equal 45-65 percent of your daily calories. Let’s see what that looks like.

If you eat a 2,000 calorie diet, 900-1300 of your daily calories should come from a combination of the naturally occurring complex and simple carbs found in whole grains, fruits, vegetables, nuts, seeds and beans.

An apple averages 115 calories and 23 grams of sugar, while a Superfood Infusion™ averages 160 calories and 23 grams of sugar. As you can see, each serving provides 10% of your daily sugar needs and 10-15% of your daily carb-based calories. No one is saying eat 10 apples a day, but up to four pieces of fruit, yes!

The key to sugar consumption is to recognize that not all sugars are equal. When it comes to carbohydrates, the source matters! What type of sugar you eat is more important than the amount you consume. The carbs found in unprocessed, whole foods provide an array of health-promoting phytonutrients plus vitamins, minerals, and fiber, while the added sugars found in refined and processed foods are full of empty calories and provide no benefits to your health.

Where a Superfood Infusion™ Fits In

The only sugar you will find in a Superfood Infusion™ is what comes from the original fruits and/or vegetables included in the blend. Absolutely no additional sugar is included in our recipes.

On average, a Superfood Infusion™ includes 23 grams of naturally occurring sugar. This sugar content is consistent with an apple, a serving of grapes, or a typical fruit or vegetable smoothie, and it’s actually less than most high-pressure-processed juices. As an extra health benefit, a Superfood Infusion™ also contains the original fiber of the fruits and vegetables, promoting good digestive health, lowering cholesterol, and controlling blood sugar levels.

Key Takeaways

  • Carbs in general are not the enemy. It’s the unnecessary, added sugars you find in processed foods and sweet beverages that you want to avoid.
  • A balanced diet should include naturally occurring sugars as an essential source of fuel for your body and brain.
  • A Superfood Infusion™ is a healthy, convenient way to incorporate naturally occurring sugars, fiber, and protein from whole fruits, vegetables, and seeds into your diet. That’s why we made them!

Contie, Vicki, and Carol Torgan. “Sweet Stuff: How Sugars and Sweeteners Affect Your Health.” NIH News in Health. Oct 2014.
2 “USDA Nutrient Data Laboratory.” USDA National Agriculture Library. Web. 19 Oct 2015.
3 “Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients).” Institute of Medicine of the National Academies (2005). The National Academies Press. Web. 19 Oct. 2015.
4 “Carbohydrates: MedlinePlus.” U.S. National Library of Medicine. U.S. National Library of Medicine. Web. 19 Oct. 2015.

Vegan Mushroom and Green Peas Masala


• 2 tablespoons avocado oil or plain water
• 1 teaspoon cumin seeds
• 1 small red onion, grated (using the large side of the box grater)
• 2 cups of thickly sliced button mushrooms (about 8 oz.)
• 1/2 teaspoon powdered coriander
• 1/2 teaspoon powdered cumin
• 1/2 teaspoon red cayenne pepper
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup of green peas (I used frozen)
• Fresh cilantro to garnish


1. Heat the oil or plain water and add in the cumin seeds and wait until the seeds begin to sizzle.
2. Add in the grated onion and cook until the onion begins to turn softly golden.
3. Add in the the mushrooms and mix well.
4. Stir in a pinch of sea-salt (if needed), powdered coriander, cumin, red cayenne pepper and the black pepper with the green peas and mix well.
5. Cover and cook for five minutes.
6. Stir in the cilantro and serve.

Red Lentil Pumpkin Dal


• 1 cup red lentils
• 1 1/2 cup water
• 1 cup low sodium vegetable broth
• 2 tablespoons avocado or sesame oil
• 2 cloves garlic, minced
• 2 teaspoons garam masala
• 1 tablespoon curry powder
• 1/2 teaspoon cardamom
• 2 tablespoons tomato paste
• 1/2 cup pumpkin puree
• 1/3 cup coconut milk
• 1 teaspoon sea salt (optional)
• 1/4 cup fresh cilantro, minced

1. Rinse lentils to remove any debris. Place lentils, water, and broth in a stockpot over medium heat and bring to a boil. Reduce heat and simmer until cooked through, stirring occasionally. Lentils will break apart and get mushy as they cook.

2. Heat oil in a small skillet over medium-low heat. Add garlic and cook 30 seconds, until fragrant. Add spices and let them toast in the oil for 30 seconds.

3. Stir in tomato paste and pumpkin puree. Let mixture sit for a minute. Fold in coconut milk until combined and just heated through.

4. When lentils are cooked, add pumpkin mixture, salt, and cilantro Fold all ingredients together and let simmer for 5-10 minutes.

5. Serve alone or with quinoa or brown rice.

Nutrient Rich Recipe: Mushroom Soup

Mushroom Soup

This amazing recipe by our Chef Ramses Bravo has no added salt and will leave you nourished and satisfied for hours. Soups have a way of encouraging you to eat less at a sitting because they offer fully-contained nutrition (meaning all the nutrients were captured in the bowl during cooking), they are warm and soothing, and they encourage you to eat slowly, resulting in higher satisfaction with less food. Unlike many other ways of eating, nutritional research shows that liquid calories, when eaten slowly, can lead to natural weight loss.

This is one of the reasons why we recommend eating Superfood Infusions slowly. It’s also why we make them double the size of most other squeeze packs in flexible packaging, so they can be stored easily and fuel your body on the go throughout a 24-hour period without refrigeration.

Now back to the mushroom soup.

Prep time 5-10 minutes
Total recipe time 20-25 minutes


  • 4 cups sliced mushrooms
  • 1 large red onion, julienned
  • 2 tablespoons chopped garlic
  • 2 tablespoons red wine vinegar
  • 6 cups vegetable broth
  • Chopped basil for garnish (optional)

Cooking Instructions: 

  1. Sauté the mushrooms, onions, and garlic over medium high heat until they
    begin to brown at the bottom of the pot.
  2. Add the vinegar, and let it dry up.
  3. Add the vegetable broth, and cook for 15 minutes
  4. Garnish, and serve hot.

Chef Ramses BravoChef Ramses Bravo’s Notes

You can use a single type of mushroom, but a mixture of different varieties will enhance the flavor of this soup.