Nutrient Rich whole foods will provide the body with consistent food energy that prevents over consumption and leads to natural weight loss, while processed foods can lead to depletion of energy, decreased mood, and may lead to certain diseases of the heart and digestive system… and of course, obesity.
Food is the fuel necessary for our body to run well, and what we eat directly affects the way we feel physically and emotionally. Weight loss or “fat loss” is not a basic need for each person, because being overweight is not a normal or natural condition. But if you are over weight, and want to lose weight naturally, eating nutrient rich snacks (meals), beverages and desserts can will result in natural weight loss.
Every person has unique dietary needs based on genetics, environment, and lifestyle, but that does not mean to lose weight naturally, one person needs to eat animal products vs another person needs to eat plant foods as some people learn on blood type diets.
Nutrient Rich foods come from plants, animal products (even some refined foods) are rich in some nutrients, but as a whole food, animal products which are missing whole categories of nutrients, are nutrient poor. Natural weight loss is a process that must be based on nutrient rich whole foods, otherwise, you will gain weight and get stuck in a yo yo (weight gain, weight loss) dieting cycle, because your body needs all the micro nutrients (phytochemicals), vitamins, minerals, water, and fiber, above and beyond carbohydrate, fat and protein, in order for hunger to shut off.
A diet based on animal products cannot offer that stable foundation.
Listed below are several suggestions for supplying your body with fuel that will provide the body with nourishment and please the palate.
Enjoy discovering what you like best, this is just a sample.
Sprouted Nuts and Seeds
- Sprouting (soaked in water overnight) helps the nuts to be easier to digest and increase availability of nutrients
- Healthy nuts can include almonds, pecans, walnuts, peanuts, and cashews
- Hummus and whole grain or sprouted breads and crackers
- The protein and fat found in hummus helps repair and build muscles and increases concentration
- Sprouted grains increase the content of vitamin c, and several B vitamins and helps with absorption of calcium, magnesium, iron, copper, and zinc.
Make water your beverage of choice each day
- Our body is made up mostly of water and our body needs it to thrive at all times and more so during stress and illness
- Mineral water can increase additional benefits of hydration by adding nutrients to the body
- Avoid sodas, especially those with artificial sweeteners
- Phosphoric acid in soft drinks blocks absorption of calcium and magnesium
- Artificial sweeteners, like aspartame, are neurotoxins and break down into poison in the body
Include Herbal Teas
- Provides nutrients and has soothing qualities
- Does not contain caffeine, which negatively impacts digestive health
- Yerba Mate
Avoid drinking beverages with meals
- Interrupts the digestive process
Natural sweeteners help control a dip or spike in blood sugar, stabilizing mood and physical energy.
- Avoid drinks, like diet sodas, that contain artificial sweeteners
- Aspartame breaks down into methanol, a known poison
- May cause dizziness, visual impairment, severe muscle aches, numbing of extremities, pancreatitis, seizures and depression
- Phosphoric acid in soft drinks blocks absorption of calcium and magnesium contributing to fractured bones in children and osteoporosis in adults and a compromised immune system
- Choose snacks that feature whole, natural ingredients and avoid white flours, refined sugars, or hydrogenated vegetable oils.
Choose desserts that contain natural fruit, whole grains, and vegetables (yes vegetables!)
* Bartholomy, P. (2008) Micronutrients and Water. Hawthorn University Lecture Series, Micronutrients.
* Bland, J. S. & Beenum, S H. Geenetic Nutritioneering. Lincolnwood: Keats Publishing.
* Fallon, S. (1999). Nourishing Traditions. Washington DC: New Trends Publishing, Inc.
* Margel, D. L. (20005). The Nutrient Dense Eating Plan. Laguna Beach: Basic Health Publications, Inc.