Superfood Nutrition - Nutritional Food Choices for Optimal Body Weight


Smart Meals from LivingFuelTV on Vimeo.



Smart Meals



• Eat a variety of salads, green vegetables and brightly-colored, above-ground vegetables.

Super choices include broccoli, spinach, kale, mustard greens, collard greens, mixed greens, asparagus, green beans, peppers, cucumbers, brussels sprouts, barley greens, radishes and onions. Cooking decreases the nutrient quality, therefore these vegetables deliver the most nutrition when they are raw, juiced or lightly steamed. Consider eating larger servings of these vegetables as a good protein source at each meal.

Add eggs to your diet.

Always eat eggs from organically raised, free-range or free-roaming hens that are not grain-fed. Look for high DHA on the label. Buying organic eggs is important, because in addition to pesticides and hormones, processed eggs are not as nutrient-dense. Eating eggs does not increase blood cholesterol levels. Be sure to eat eggs that have been prepared with low heat -- soft-boiled, poached, over-easy or raw. If your cooked eggs have been burned, do not eat them. And if they are not organic, never eat them raw!

Organic chicken, organic turkey and wild game contain essential omegas.

If you are not eating organic foods and grain-free/grass-fed meats and eggs because of their compromised omega 6 to 3 ratios, then it is even more critical that you take LivingFuel Rx’s companion product, Super Essentials Omega, in doses equivalent to eating a medium-sized piece of fish (see Super Essentials Omega—The Perfect Companion to Living Fuel Rx).

• Eat only certified mercury-free fish.

Testing shows that unsafe mercury levels and other pollutants contaminate most fish, including farm-raised fish. If you choose to minimize your fish intake, you may instead rely on LivingFuel Rx’s companion product, Omega 3 & E, which is the most sophisticated essential fatty acids supplement on the market. If you do eat fish, try Pacific Salmon, Summer Flounder, Tilapia, Haddock and Sardines. These contain higher levels of the essential fats EPA and DHA. Be sure to AVOID commercial farm-raised fish that tend to be fed pollutants and are virtually devoid of omega-3 EPA/DHA essential fats.

Great sources of protein provide needed sustenance.

Great sources of protein include beef (grain-free and grass-fed only; commercial beef should be minimized), bison (grain free/ grass-fed), lamb and LivingFuel SuperSmoothies (vegetarians can use Living Fuel SuperSmoothies or LivingProtein instead of meat).

• Cold broths, soups and stews cooked in low-heat are good choices.

These items are healthy as long as their ingredients are cooked in low-heat and contain ingredients consistent with the above.



Avoid desserts, soft drinks, sports drinks, fruit juices, sweet drinks, store-bought coffees and alcoholic beverages.

A 12-ounce glass of fruit juice can contain eight teaspoons of sugar. If you must have a soft drink, alcoholic beverage, juice or other “destructive carbohydrate,” then treat such as dessert and govern yourself accordingly. Artificial sweeteners such as Splenda and Equal should also be avoided.

Minimize high sugar and high glycemic foods that quickly turn into sugar.

Such items include all grains, syrups, pasta, potatoes, white rice, oatmeal and breads. A good rule when considering these types of carbohydrates: “If it's white, it ain't right.” This rule is generally accurate, but note there are exceptions such as cauliflower, radishes and onions. Regular consumption of sugar and high-glycemic foods can trigger chronic hyperinsulinemia, which is the root cause of most aging-related diseases.

Drastically minimize or avoid all pasteurized dairy products.

Pasteurization is beneficial in destroying dangerous germs. Unfortunately, it also kills off harmless and useful germs. When subjected to high temperatures, milk loses some of its nutritional benefits which is unfortunate since milk is one of the healthiest foods available prior to pasteurization. Raw organic butter and raw butter from grass-fed cows are very nutritious and are exceptions to the no-dairy rule. Note: Eggs are poultry, NOT dairy.

• Avoid unfermented soy products.

Because of its anti-nutritional properties, soy is unhealthy for most people. This holds true for most forms of soy EXCEPT for non-GMO and fermented soy such as soy sauce, miso or tempeh. Sadly, some 98% of the world’s soy crop is genetically modified and has been shown to have negative health consequences.

Keep junk food, french fries, fried foods, pizza and margarine away.

Some experts identify junk food as the prime contributor to the obesity epidemic. Rather than looking at junk food as a tasty reward, try thinking of it as extra calories that won’t do your body any good. It’s a concoction of chemicals and artificial flavors that are a waste of health and money. Minimize calorie-rich, nutrient-poor snacks and convenience foods at all costs.

• Minimize heat when preparing foods.

The healthiest cooking methods involve light steaming, stewing or using a slow crock cooker. Eat as few over-processed and over-cooked foods as possible. The body has a difficult time digesting fried, barbecued, pasteurized, dried and other over-processed and over-cooked foods. A few of the worst offenders include cake mixes, dried milk, dried eggs, pizza mixes, dairy products and other boxed and processed foods.

TIP: Most people overcome their unhealthy cravings and food addictions to coffee, dairy, grains, and sugar after only 1–2 weeks of Superfood Nutrition using Living Fuel and even faster on the LivingFuel Fast.

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