The old calorie myth of “a calorie is a calorie” or “calories in, calories out” for weight loss purposes needs to be put to rest once and for all. Instead of looking at the caloric content of foods, we need to shift our focus to the nutritional value of the foods we consume. Specifically, the ratios of protein, fat, and carbohydrates ingested are far more important than calorie counting. We also need to significantly limit the amount of sugar we eat. Optimizing your nutrition by replacing those empty calories and processed foods with nutrient-dense ones is the answer! This approach will help to rapidly reduce many disease states, including obesity, cardiovascular disease, and cancer.
Some nutrient-rich foods include:
- Wild caught salmon – wild salmon have a more complete nutritional profile – they contain important micronutrients, omega-3 fats, vitamins, minerals, and antioxidants. Avoid farm-raised salmon.
- Bone broth (made from scratch) – has gut healing properties and contains easily-absorbable valuable nutrients, including calcium, phosphorus, glucosamine and chondroitin sulfate, and amino acids which are anti-inflammatory.
- Kale – the “king of greens”, kale is nutritionally loaded vitamins, minerals, amino acids, omega-3’s, and indole-3-carbinol, which has been shown to have anti-cancer properties.
- Garlic – boosts your immune system and reduces inflammation.
- Sprouts – sprouted seeds increase their nutritional value (protein, vitamin, and mineral content is significantly higher than organic vegetables). Sprouts also contain valuable enzymes that enable your body to absorb and utilize the nutrients of other foods you consume.
- Organic pastured egg yolks – a rich source of healthy fats, vitamins, minerals, and antioxidants.
- Sardines – very high in heart-healthy omega-3s, small, oily fish like sardines are usually eaten whole, which includes the organs, bones, brains and other nutritious parts. They contain a little bit of almost every nutrient we need.
Be sure to include these foods regularly in your diet!