Try The Nutritarian Lifestyle!

November 15, 2011 0 Comments

Today I’m featuring a guest post by Leah Lund. She is a holistic health coach with some excellent knowledge and advice to share with us as we embark on the Clean Food Challenge. Enjoy!


The best way to change a habit, especially when it comes to what you eat is by focusing on what you CAN eat instead of what you can’t.  No one responds to deprivation and let’s face it…will power only lasts so long.  As you embark on the Clean Food Challenge, I highly recommend that you use a concept created by Joshua Rosenthal, Founder/Director of The Institute for Integrative Nutrition called “Crowding Out.”  Crowding out is when you focus on adding delicious foods that bring you ultimate nutrition rather than focusing on eliminating any food in particular.  In other words, you start by eating foods high in nutritional content and chances are you will be completely satisfied and naturally crowd out the empty calories.  Dr. Joel Fuhrman, author of many bestselling books including “Eat to Live” defines this eating style as “Nutritarian.” A Nutritarian is a person whose food choices are influenced by nutritional quality. As you experience the journey of the Clean Food Challenge, shift your perspective to eating for nutrients, for energy, for good moods and for longevity.

What do you eat to receive the highest nutritional quality? Here are my top 3 choices for Nutritarian living.

Dark, Leafy Greens – This comes as no surprise, but do you know why?  Dark leafy greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phyto- (that’s plant) chemicals. This means that dark leafy greens purify your blood, improve your circulation, strengthen your immune system, improve liver, gall bladder and kidney function, contribute to the production of brain chemicals that prevent stress, anxiety and depression and perhaps most of all reduce oxidative stress – a process that can be compared to “rusting” on a cellular level.  Oxidative stress is the cause of our aging and all diseases of aging including cancer.

Whole Grains – 100% whole grains contain essential enzymes, iron, dietary fiber, Vitamin E and B-complex vitamins. You body absorbs these grains slowly so there is no spike to your blood sugar and you feel a sustained, stable energy. Just a note:  flour is not a whole grain!  Flour is a grain that has been smashed.  This means there is no outer layer to the grain and your digestive enzymes will rip through this food in no time leaving you feeling sleepy, low on energy and hungry for more. Use the Clean Food Challenge as a time to try a new whole grain like Quinoa, Brown Rice, Millet, Amaranth or Spelt.

Good Fats – I’m talking Omega 3’s and saturated (yes-saturated) fats!  Try to include a tablespoon with every meal. Your body is designed to be 18% fat if you’re a man and 28% fat if you’re a woman.  At least 60 percent of your brain should be composed of very particular fatty substances (Omega 3’s) that have to be constantly replaced.  The brain and body (including the heart!) require high quality fats to perform very complex tasks. To feel your best, you need to regularly eat the finest fatty foods. Great sources are avocado, walnuts, fish, flax, olive oil, beans, winter squash and cooking with saturated fats like coconut oil.

Eat meals and snacks full of these three foods, you will be amazed at how satisfied you are and you just may find yourself “forgetting” to long for refined sugar, alcohol, dairy and processed foods.

This article was written by Leah Lund, Holistic Health Coach, specializing in Neuro Nutrient Therapy and Founder of  Follow One Whole Health at  If you struggle with sticking to the Clean Food Challenge, your brain chemistry could be sabotaging your efforts.  Assess your addiction to food now! (

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