Picture Taken By Rich Aguilar Photography
A lot of Americans have diets that are calorie rich and nutrient poor, meaning our food has an abundance of calories with very little or no nutrients. Have you ever finished eating a huge meal and an hour later you are still HUNGRY? That is because your body is TELLING you that it didn’t get the nutrients, phytochemicals, minerals and vitamins you need from your meal! Your body is CRAVING those things, so it tells you that you are hungry; which creates over-eating and weight gain.
You do not need to count calories and have strict portion control. If you are hungry, your body is telling you that it is missing nutrients from your food. Most diets don’t work because self control isn’t everlasting if your body is missing vital nutrients. If you cut out or extremely limit: fats, carbs, or protein. Your body will crave those things because…. IT NEEDS THEM!!! Essentially, it is robbing Peter to pay Paul. Typically, you will lose the 15 pounds and gain 20 back as a result. Ask yourself, is this diet healthy? If your diet allows you to eat an abundance of bacon and fried eggs in the morning, what effect do you think it is having on your body? You do not have to choose between health and weight loss.
Calories, Calories, Calories…..
According to thermodynamics, calories are defined by a unit of energy; so scientifically speaking, a calorie is a calorie, however, our bodies break down 100 calories of broccoli differently than 100 calories of candy. Do not be fooled by that little box of cookies that says “ONLY 100 Calories!!”
I NEVER questioned what I was putting in my body. I ate whatever I wanted: soda, chicken nuggets, candy and cereal. I was always SOOO TIRED. I felt horrible. I was always getting sick with ear infections, sore throats and I started to have health problems.
In college, my friend posted a picture of me and I was MORTIFIED, I put on 25 pounds… without even realizing it!!! I saw many of my friends try crazy diets, diet pills etc… Luckily, I was in a Plants and Society Class at the perfect time. (Never in my wildest dreams would I have EVER thought I would be interested in plants btw) The class ended up being life changing! I remember being in lab and looking at plant cells in a microscope and blurting out, “WOWWWW THIS IS AMAZING!” I awkwardly looked up while everyone staring at me… (true story) lol….
While I was researching, I came across Dr. Furhman, who advocates for a nutritarian diet. I decided to turn my nutritarian diet into a lifestyle, I lost 30 pounds (FAST), cleared my skin, got rid of my brain fog and I stopped getting sick all of the time!! It amazes me what our bodies can do when we eat the right foods.
To be completely honest, I am not super strict! I love my cake and donuts but I also try to follow the 90-10 rule. (Sometimes I pig out) Substituting better options is half the battle! I complied a list of grocery options, my favorite easy recipes, as well as some great tools to use! While I eat an abundance of fruits, vegetables, nuts and whole grains; here are some other items I eat often too.
This book has literally changed my life! If you are looking for fast and sustained weight loss. This book is a MUST! When I was working at a school, I let a coworker borrow this book. She worked out so much it would make her sick. She was so upset and couldn’t figure out WHY she wasn’t losing weight! She borrowed my book while I aided her with a nutrition plan. When she gave me the book back, she was in tears out of happiness! She had lost 25 pounds. Moments like that make it so worthwhile! Her husband, who had also changed his eating habits had to lower his dose of diabetes medication. I encourage EVERYONE and ANYONE to read this book.
Forks Over Knives is a documentary on Netflix. I HIGHLY recommend watching it. It is one of my favorite documentaries and I have watched it countless times. This book has great recipes for breakfast lunch and dinner. Forks Over Knives also focuses on high nutrient food!
Chopping & slicing made easy! This tool cuts down on so much time and it is so easy to use! I am a messy cook so this tool is a MUST for an easy clean up!
I love my spiralizer! It is a quick and easy tool to make vegetables into noodles, slices or whatever your heart desires.
Zucchini noodle recipe: I spiralize zucchini noodles then lightly sauté the noodles with a little bit of olive oil, spinach, chopped cherry tomatoes, sliced mushrooms and toss them in pesto. SUPER EASY!
My favorite recipe with rolled oats?
Overnight oats: The night before, put a cup of rolled oats in a mason jar. Add flax seeds, chia seeds, cinnamon, splash of pomegranate juice, fill it with almond milk and stick it in the fridge. I throw some blueberries on top for breakfast and voila!
I love this Granola! I mix it with Kite Hill Plain (non-dairy) Yogurt and add a banana and some blueberries in the morning. It is SOO hard to find granola that isn’t full of processed sugars and oils. The binding ingredient for the granola is apple sauce. I love Engine 2 brands!
I cannot reiterate enough how hard it is to find healthy snack bars. The most important thing to do is LOOK at the ingredients! Do not read what the label says, Food Companies are legally allowed to manipulate their labels.
These Apple Pie Lara Bars only have 6 ingredients (DATES, ALMONDS, UNSWEETENED APPLES, WALNUTS, RAISINS, CINNAMON).
Hummus is a spread made from chickpeas. I love eating hummus with cucumber slices, peppers and carrots. Perfect and easy snack!
Super Grains: Organic White Quinoa, Organic Millet, Organic Red Quinoa, Organic Buckwheat
Super grains are awesome for a side dish or to make vegan, veggie bowls. I typically put a splash of soy sauce for taste. They are a good source of iron and fiber!
I can’t say enough about how much I LOVE their bread. ALL of their bread. This is the only bread I have ever found that I know is actually good for you! I used to drive 45 minutes to Whole Foods to buy them but now I just purchase Silver Hills on Amazon.
Tip: When buying them in bulk, put them in the freezer and when ready to use put the loaf in the fridge. I lightly toast it when I am making a sandwich.
Healthy Version of Pulled Pork! YUMMM!! I LOVE this jackfruit BBQ and it is so EASY to make! First, sauté an onion and then toss in the BBQ Jackfruit. Throw it on a bun and you’re done!
Quick and easy dinner?! Spaghetti squash and tomato sauce. Spaghetti squash is a GREAT substitute for pasta. It is rich in potassium! Spaghetti squash is sooo easy to make. I usually add mushrooms…. minced garlic basil leaves.
Veggie Burgers are a quick easy dinner that is loaded with Calcium and Vitamin A. I toast Silver Hill’s bread and add spinach, tomatoes, onions and mustard.
Chia seeds are another superfood. Chia seeds are full of antioxidants, omega 3 fatty acids, fiber, iron and calcium. There are so many different ways to use them. I put a spoonful of water with a slice of squeezed lemon. Allow the chia seeds to absorb the water and drink it. I also add them to overnight oats as well as smoothies or acai bowls.
What I said in my Early morning smoothie post:
Flax seeds are my super weapon and you can literally put them in anything! Flax seeds are rich in fiber & will keep you feeling full, hence, why you NEED them in your smoothies. They have soluble fiber which prevents from absorbing fat and cholesterol that comes in your food. They also prevents sugar cravings and promote Weight Loss!!
I have helped countless friends change and advocate for their new lifestyle. I am a example that it really does work. I love hearing from you guys if you have any questions! Remember it doesn’t have to be overnight! One step at a time! Thank so much for reading!
Disclaimer: This information is solely intended to provide assistance to you in your personal healthy eating efforts. The information is not intended as a substitute for consultation, evaluation or treatment by a medical professional and/or registered dietitian or nutritionist.