Whole Life Freedom

Nutrient & Calorie DensityIn order to truly feel full & satisfied with the right foods, you simply need to understand BOTH caloric and nutrient density. These 2 work hand-in-hand.

Caloric & Nutrient density have been studied by many health professionals to be essential for healing the body and for weight loss.

In her research lab at Penn State University, where she studies human eating behavior, Dr. Rolls discovered that all people consistently eat pretty much the same weight of food every day. So, simply by changing the caloric density of the foods they ate, they could easily lose weight without the usual suffering associated with having to eat smaller portions of food.

Whole Life Freedom

CALORIC DENSITY IN FOODS

NUTRIENT DENSITY

According to Joel Fuhrman, MD, a nutritarian is an individual striving for nutritional quality in their diet/lifestyle.

Dr. Fuhrman’s a health formula: H = N/ C. (Health = Nutrients/ Calories)

Eating large quantities of high-nutrient foods is the secret to optimal health.

*Note: Nutrient density scoring should not be the only factor determining your health. By only consuming foods with high micronutrient scores, your diet may be too low in fat, vitamins D and B12, and omega-3 fatty acids. Ideally, you should mix up high nutrient dense foods with an overall healthy diet.

Whole Life Freedom

Plant Points “The single greatest predictor of a healthy gut microbiome

is the diversity of plants in one’s diet.” Dr Rob Knight, American Gut Project

Take your gut health to the next level by earning Plant Points at every meal.

The Plant Points will help you step your game up to supercharge your plant diversity. Over the course of the week, keep track of your Plant Points in your journal. Add them up at the end of the week. It’s totally okay if you start off on the low end of the spectrum.

Instructions: Plant Points are calculated by the number of plant foods included in the recipe. Every unique plant counts for one Plant Point. Fresh herbs count, too, but dried herbs and spices don’t. Liberally apply spices and enjoy the health benefits that ensue!

GOAL: 150-225+ / week.

A few acronyms to remember: GBOMBS: Greens, Berries, Onions, Mushrooms, Beans, and Seeds. F-GOALS: Fruit, Greens & Grains, Omega3s (chia, flax, hemp), Aromatics (onions, garlic), Legumes, Sulforaphanes (broccoli, sprouts, and cruciferous veggies)

Notes: This program was designed to optimize the gut, eliminate cravings, strengthen the immune system, improve energy levels, and resolve digestive issues.

Research shows that it takes twenty-eight days for the microbiome to adapt to dietary fiber, get the digestive enzymes necessary for fiber processing, and increase SCFA production. The major changes occur within twenty-eight days, and after that things stay fairly stable. We also know that after antibiotics it takes about four weeks for the microbiota to approximate its pretreatment state.

RECIPE EXAMPLES on Next Page. Stepping your plant diversity game up isn’t as hard as it may seem.

SMOOTHIE BOWL: • Bananas • Blueberries • Spinach • Broccoli sprouts • Ground flax • Walnuts 6 PLANT POINTS

But add in toppings... • Raspberries • Blackberries • Hemp seeds • Coconut shavings • Granola with: almonds, pecans, sunflower,

pumpkin 8 MORE PLANT POINTS! TOTAL PLANT POINTS: 14

DOWN N’ DIRTY KALE SALAD Serves 2 - 1 heaping cup kale (dinosaur is best) - 3 teaspoons low-sodium tamari - 1 heaping cup spinach - 2 tablespoons chives - ¼ teaspoon salt - ⅛ teaspoon freshly ground black pepper - ¼ mashed avocado - 2 tablespoons almond butter - ½ stalk celery, chopped - 2 tablespoons walnuts, roughly chopped

(optional) - ¼ cup chopped scallions, green parts only

(optional) TOTAL POINTS: 8

1. In a medium bowl, drizzle the kale with 1 teaspoon tamari and massage with your hands to soften and break down the kale. Add the spinach, chives, salt, and pepper and toss together once more. 2. In a separate small bowl, mash the avocado with the almond butter and whisk in the remaining 2 teaspoons of tamari to thin. 3. Pour the avocado mixture over the kale and combine thoroughly with your hands or with tongs, massaging to coat every piece. 4. Add the celery, walnuts, and scallions and serve.