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Copyright  2010 All Rights Reserved Worldwide
Nutrient Rich is a registered trademark, the property of Custom Media Communications, Inc
The Legal Stuff
Published by:
John Allen Mollenhauer
The Lifestyle Coaching Center
209 E Northfield Rd
Livingston, NJ 07039
All rights reserved. No part of this book may be reproduced or transmitted in any
Formby any means, electronic or mechanical, including photocopying, recording
or by any information storage or retrieval system without written permission by
the author, except for the inclusion of brief quotations in a review.
The information provided in this manual is a general guidance only and is not
intended as a substitute for advice from a physician or other health care
professional. Do not use this information to diagnose or treat a health
problem or disease without consulting a qualified health care professional.
Any body using the information provided in this book or any corresponding
website is doing so at “his or her” own risk. Please consult your Doctor.
These pages are designed to provide authoritative information in the areas
of lifestyle and healthy living and are presented with the understanding that the
publisher, primary and contributing authors are not rendering medical advice. It
is the individual reader's obligation to evaluate their own medical needs, to
determine for themselves whether specific medical advice is required, and where
necessary to seek the services of a qualified health care professional. You should
consult with a healthcare professional before accepting any advice about diet,
exercise or any recommendation in this manual or its corresponding website,
It is not the purpose of this manual to reprint all the information that is otherwise
available to authors, printer and publisher but to compliment, amplify and
supplement other texts. For more information see the references throughout the
Every effort has been made to make this manual, as complete and accurate as
possible. However there may be mistakes, both typographical and in content.
Therefore this text should only be used as a general guide and not as the
ultimate source of published information. Furthermore, this manual contains
information, only up to the printing date.
The authors, advisers and publisher shall have neither liability nor responsibility
to any person or entity, with respect to any health condition, loss or damage
caused or alleged to be caused directly or indirectly by the information contained
in this manual. If you do not agree with the above, return this manual to the
Copyright  2010 All Rights Reserved Worldwide
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Table of Contents
The Legal Stuff ................................................................................................................... 2
Introduction ......................................................................................................................... 4
What is The Diet Trap? ....................................................................................................... 7
A few examples of potential diet traps ............................................................................. 10
You can get free of the diet traps. ..................................................................................... 12
Be very happy that you are here. ...................................................................................... 13
The benefits of eating The Nutrient Rich Way are many: ............................................ 13
Nutrient Rich vs. nutrient poor ......................................................................................... 14
DIET-TRAP ONE: Eating Less, On Purpose. ................................................................. 16
DIET-TRAP TWO: Believing “moderation in everything” ............................................ 17
DIET-TRAP THREE: Living on “Health Food” ............................................................ 20
DIET-TRAP FOUR: Falling for the protein and calcium myths, which promote the very
problems they’re supposed to solve. ................................................................................. 21
DIET TRAP FIVE: Living a low carb, “low performance” lifestyle, thinner but
essentially sick. ................................................................................................................. 23
DIET-TRAP SIX: Eating nutrient poor food and making up the difference with
expensive supplements...................................................................................................... 28
DIET-TRAP SEVEN: Using Food and Drink as Stimulants........................................... 31
DIET-TRAP EIGHT: Going Hungry the Low Cal – Low Fat Way ................................ 32
DIET-TRAP NINE: Being misled by association ........................................................... 34
DIET-TRAP TEN: Thinking you are not motivated when you are really just diet-trapped.
........................................................................................................................................... 36
The End of “Diet Thinking” ............................................................................................. 38
About the Author: ............................................................................................................. 39
Copyright  2010 All Rights Reserved Worldwide
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Diet thinking; it's thinking that keeps you stuck in a perpetual cycle of
limitation and defeat with just enough success to keep you hooked. We‟ve been
indoctrinated in diet thinking by the beverage, food, fitness, weight loss and
medical industries all of whom dispense carefully crafted ideas in the form of
marketing, that install problems and posture various products as “solutions”.
As a whole (not including certain individuals and companies) these
industries have a vested interest in perpetuating the never ending cycle of
overweight and health complications. That‟s the business.
Diet thinking is a mindset forged by a vocabulary, based on concepts that
don‟t make work when you subject them to even a little common sense, yet they
have become so much a part of the popular psyche, one might feel or sound like
a Zen Master, or a free “radical” if they didn‟t parrot them, including the
Diet thinking can become an identity and has become a business for
many. To break free, you need to change not only how you eat, but how you
think and live.
The Diet Trap is about helping you identify the diet “traps” that are holding
you back from having the vibrant health and peace of mind you seek. It will help
you break free of diet thinking and actually take the first step toward vibrant
health, for life which is eating nutrient rich foods.
When you start eating nutrient rich foods and learn how to eat for health,
performance and natural weight loss, you won‟t have to become a radical as so
many become, when they finally discover they have been living in a web of false
ideas for so long and finally start to get out.
Unfortunately, stuck in yet another unsuspecting diet trap, they get radical
to stay consistent and prove success with an approach that again, just won‟t
Ultimately, when do you do break free from diet thinking, which for many
can take years, you will feel a little Zen-like, a sort of enlightenment when you are
no longer under the control or “cookied” by marketing ideas and concepts that
keep you trapped eating foods and in ways that perpetuate your problem.
You will know you have arrived when you are eating nutrient rich foods as
part of a successful lifestyle.
Only 3-10% of the population lives a lifestyle that enables their bodies to
function and perform well; they eat nutrient rich foods.
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The rest, eat predominantly nutrient poor foods that inevitably lead to an
overweight condition and health complications. They are stuck in this diet trap,
and the thinking that supports it, that prevents them from living in balance, with
vibrant health and peace of mind while living at or near their ideal weight.
Most are trying harder than ever before. They are going on more diets,
eating less and exercising more, living hungry and even when they think they‟re
not dieting, they are trying to manage their weight. This is having a major
negative impact on the health and wellbeing (both physically and psychologically)
of the majority of the population and many just give up. No matter how hard they
try, they just can‟t break free of diet thinking that keep them trapped.
As a population we‟re giving it everything we‟ve got, and – overall -- we
are making little progress towards losing weight and keeping it off, because the
diet traps we are caught up in are designed to keep the pounds creeping up and
up and up as our health keeps plummeting.
In the 2010 Dietary Guidelines, Obesity has been described as our “Our
single biggest health threat“. They go on to say that “adopting healthy dietary
patterns, population- wide, is a daunting public health challenge because of the
powerful influences that currently promote unhealthy consumer choices,
behaviors and lifestyles.”
Let‟s face it, there are so many food choices today, and food is
everywhere. It‟s no wonder we‟re diet trapped; we are caught up in eating stuff
we‟re not even aware is hurting us, in volumes that we would never see in a
natural environment, compounded by other aspects of lifestyle that we don‟t
realize are affecting us, and then we are dealing with the seemingly perplexing
complexity of it all, with concepts that just don‟t cut it - like “eating less” of foods
that aren‟t healthy to begin with or “exercising more” to burning off the nutrient
poor calories that are compromising our bodies very ability to function right to
Complicate that by so much advice on the market that conflicts, even from
people we trust and the social pressures to fit in and at times, I don‟t blame or
shame people for just adopting the old saying “just enjoy your life”.
And if that weren’t enough, once you finally decide to eat for
health, and “lose weight naturally”, most people think that they have to
“eat like a rabbit”; like the woman on the cover of this ebook who is mindboggled at the very thought of eating a sparse salad just so she can lose
weight. It doesn‟t have to be like this or that, anymore. You have arrived at
eating Nutrient Rich!
Copyright  2010 All Rights Reserved Worldwide
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“Next to water, food and companionship, the need and desire for weight
loss may well be the next most common attribute of the homosapiens species.
For some it‘s a mere 5-10 pounds, for others 100 plus. For some it‘s about
vanity, others performance—to drop 10 to climb the hills stronger on my bike—
and for others it‘s nothing less than a matter of life and death.‖ – Shawn Phillips.
Pay attention to this overstated fact: Over two-thirds of American
adults are overweight, and half of that number (fully one-third of us) are obese.
Copyright  2010 All Rights Reserved Worldwide
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What is The Diet Trap?
First it‟s not one trap; it‟s the many myths the food and diet industries
have taught us – like "a calorie is a calorie."
All calories are not created equal, maybe in terms of energy released in a
calorimeter (the most common device for measuring the heat of combustion or
caloric value of a material). But our bodies treat them differently, depending on
their nutrient “packaging.”
Calorie theory doesn‟t account for what the human body cannot absorb, or
what is used in the digestive process or what the body can utilize in the first place
vs. what it will store as excess weight and be forced to eliminate from the body if
it can even do so, in an unhealthy state.
Calorie theory does not consider the impact empty, nutrient-poor calories
have on the body when they overwhelm and poison our bodies and compromise
our health.
Diet traps are popular “common-sense” answers (like “eat less” often
combined with “exercise more”) that seem innocuous and beneficial – and at face
value make sense as a solution to overweight, but not if your diet is nutrient poor
and your lifestyle is not balanced and healthy.
They’re false information we‟ve been fed all our lives – like the idea that
you have to eat meat and dairy everyday to lose weight, grow and build strong
bones and be healthy…
They’re short-term methods with negative long-term effects. Lowcarb, low-cal and low-fat diets, where we manipulate nutrient and caloric
concentrations in extreme ways, all fit into this category! Even if they
masquerade as “lifestyles,” they‟re still diet traps!
They’re tricks we think help us keep our weight down, but don’t – like
using caffeine as an appetite suppressant only to overeat later, because we‟ve
confused our hunger signals and made ourselves sick.
They’re beliefs that sabotage our quality of life and our success – like
thinking that weight is about willpower, motivation or self-control. You can‟t
measure anyone‘s will power or self-control by looking at their weight or when
they are under the influence of nutrient poor foods.
Diet traps are powerful food, weight and fitness beliefs and behaviors
that keep us overweight and obsessed with losing weight.
Diet Traps snare not only our health and our self-esteem, but our ability to
perform at a high level. They keep us stuck.
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They include commercial diets, but they’re not limited to them by any
They are rituals and tactics that induce unnatural weight loss or
promote unhealthy, unsustainable weight management, because in most cases
they keep us dependent on the nutrient-poor and barren foods that are at the root
of the problem.
And the consequences are clear:
sickness – and so many more.
weight gain, disease, depression,
They’re unsuccessful strategies because they don’t free us from our
food addictions or fulfill our complete nutrient needs. They promise success
and freedom, but rarely deliver.
Today, the “truth teller” approach is to point out all the “traps” and then sell
you right back into one. That is not going to happen here, especially when you
get free of the ultimate diet trap!
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The Ultimate Diet Trap
Eating Less, Not Better!
We are not overweight because there is a lack of diets on the market; or
because we are eating too much. Eating too much is actually an effect, not a
cause. One of the primary causes is that we eat nutrient poor foods that leave us
full but unfulfilled and driven to over consume, and then we are told to eat less of
those foods and that doesn‘t work!
We are overweight because too few of the diets on the market promote
eating the right quality foods. They are diets that appeal to people‟s addictions
and they promote eating less of those foods that aren‟t serving the nutrients we
need to succeed to begin with.
According to the World Health Organization we are obese because…
―diets high in refined carbohydrates give way to more varied diets with a higher
proportion of fats, saturated fats and sugars.‖
We get overweight (unhealthy) but instead of just improving the quality of
the food we eat, we try to change the quantity. We all know what happens then.
We lose weight by eating less (going hungry) but we inevitably gain it back
because eating less of foods that do not promote health will ultimately leave you
overweight anyway.
The 2010 DGAC report concludes that good health and optimal
functionality across the life span are achievable goals but require a lifestyle
approach including a total diet that is energy balanced and Nutrient Rich!
And that may just be the hardest thing for people to learn. That until they
start eating Nutrient Rich diets, they will always suffer from diet traps that
undermine their health and happiness.
Overfed and Undernourished.
Too many of us, are overfed and undernourished or just plain starving
ourselves as long as we can, and then give up in despair when our bodies revolt
and drive us to eat until we‟re sick – physically and emotionally. (Sound
melodramatic? It‟s not. It‟s called dieting!)
Others of us have actually managed to “conquer” our weight and beat our bodies
into submission. Others consider us “the lucky ones,” but we know better.
We‟ve arranged our schedules (and, by default, our lives) around our diet and
exercise programs, often subjugating our relationships, our career goals, and our
Copyright  2010 All Rights Reserved Worldwide
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other interests to our never-ending battle to stay thin – (notice I didn‟t say health
or “fit”).
Losing weight does not mean you are fit.
When we are diet-trapped, we find ourselves at times snapping at our partners,
frustrated with our children, deciding not to go out, not to take the class, not to
accept the blind date. Too often, we‟re lashing out, pulling away and withdrawing
because we don‘t feel good, and we don‘t feel good about how we look – we‘re
We‟ve compromised our health – and the wholeness of our lives – because of
our struggle with our weight, and we don‟t know what to do to remedy the
At the time of this writing, there are more than 300 weight-loss ―solutions‖ being
marketed on a national level in America. They all have ―the answer.‖ And
apparently, we‘re not getting it.
―Most of today‘s popular diets are based on flawed and absent nutritional science, or
take one small fact in a very complex science and magnify it to create a new approach
laden with false promises. At best they provide only short-term results‖
―It‘s not about losing weight – it‘s about producing a maximum state of health, for life.‖ –
Barbara Sarter Ph.D, R.N, F.N.P
A few examples of potential diet traps
Here‟s a “short list” of popular diets to choose from:
3- or 4- Day Diet, 7 Day Diet, 5 Day Miracle Diet, 6 Week Body Makeover, 8
Minutes in the Morning, Acutrim, Adiphen, Atkins Diet, Advocare, Algoxyll Alkaslim,
Anne Collins, Apple Cider Vinegar, Arnot Revolutionary Weight Loss, Dr. Atkins New
Diet Revolution, Axokine, Bariatric Surgery, Berry Trim Plus, The New Beverly Hills
Diet, BioSlim, Blood Type Diets, Body Solutions, Cabbage Soup Diet Cambridge,
Callogen protein diets, Calorad, Camp Shane, Carbohydrate Addict's LifeSpan, Carb
Away, Carb Blockers, Carb Cutter, Carb Eliminator, Carbojenics, Carbo Lock, Chasing
Freedom Chitosan, Chitosol, Chromaslim, Conjugated Linoleic Acid (CLA) Cortislim,
Curves for Women, Chromium Picolinate, Dexatrim, Dietsmart, Diet Center, Diet
Workshop, Diet Power Diet Teas, Dinomins, Dr. Phil McGraw “diet book”, Eat
Orgasmically and Still Lose Weight, Dotti’s Weight Loss Zone, DHEA Eat Great, Lose
Weight, Eat Right 4 Your Type, The Eclipse, eDiets, eFitness, Egg Diet, Ephedra
(Ephedrine), Escape Your Shape, Extreme Power Plus, Fat Binders, Fat Burners, Fat
Flush Plan, Flenfluramine/phentermine, Fen/Phen), Genicil, GlycoLEAN, Grapefruit
Diet, Grow Lean, Herbal Phen-Fen, Herbalife HMR, Herbal Supplements, Hollywood
48 Hour Miracle Diet, Home Exercise Machines Human Growth Hormone, Hydroxycut,
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Inhalers, Jenny Craig, Kashi Golean Shakes Ladies Workout Express, L-Carnitine, L.A.
Weight Loss Centers, Lipoban, Lipodrene, Loma Linda Diet, Low Carbohydrate Diets,
Maggie Drozd Spice Capsules, Marilu Henner, Natural Trim, Maker’s Diet, Medifast,
Metabolife, Metabo-Lite, MeTrim, Meridia (Sibutrimine), Miami Diet Miracle Tab,
Mommy Style, New Direction, Nutricounter, Nutrisystem, Optifast, Overeaters
Anonymous (OA), PACE, Patent Lean, Peel Away the Pounds, Pentabosol Physicians
Weight Loss Centers, Picture Perfect, Plant Macerat, Prism Diet,
Protein Power,
Puralin, Pyruvate, Jay Robb, Scan Diet, Scarsdale Diet, Scott & White Diet, Senna,
Shapefast, Richard Simmons, Shapedown Pediatric Obesity, Skinny Pill, Skinny Pill for
Kids, Sleep A-Weigh, Slim Down Solution, Slim Fast Slim in 6, Slimpatch, Smart
Technique, The Solution, South Beach Diet, Soy Protein Shakes Special K Diet, Spirulina,
Stacker 2, Subway Diet, Suddenly Slim, Sugar Busters, SureSlim, Suzanne Somers,
Synadrene, The Firm, Thermalean, Thermoburn, Thermocarb, Thermojetics, ThermoLift, Thermoslim, Thyro-Slim, Trim Life Trim Spa, TOPS Club, The Ultimate Weight
Solution, Ultra Carb, Ultra Lipo Lean, Ultimate Carb Phaser 1000, Xenadrine,
Xenical(Orlistat), Walk Away the Pounds, Weigh Down, Weight Watchers, Weight
Watchers FlexPoints, WW Winning Points Plan, WW Online, WW Canada, The Zone,
Zymax, Anorex, Leptoprin, Get with the Program by Bob Greene, Ultra et Slim Pastilles,
Isagenix, Avon Slim Well, Nutricise, Oxycise, Relora, The Business Plan for the Body,
Body Wraps, Anorex, Dermalin, Zotril (Zotrin), Hilton Head Diet, Ultimate Lean
Routine, Negative Calorie Diet, Catabolic Diet, Fat Trapper, Diet Fuel, Ice Cream Diet,
Peanut Butter Diet, Fit by Friday, First Place, Simply Weight Loss, Diet System 6,
Herbal Magic Lean for Life, Mentabo Patch, Biosculpt, Peal Away the Pounds, Aprinol,
Body Maxx AM PM Bio Trim, Slim Spa, Body RX, Luprinol, Laminaria Extract, T- Burn
Fat Attack Combo Lindora, Choose to Lose, The Diet Cure, Dr. Bernstein, The Laze Diet
System, 2 Day Slim Down Quick Weight Loss Centers, Almased, Lap-Band, Feature, Pro
Lean, Neanderthin, Montignac Hypnosis, Predator, Beautyvisions, Fibersol, Diet Fuel
Pills, Royal Jelly, Skinny Rules by Edita Kaye, Chromaslim, Seattle Sutton, Different
Bodies, Different Minds, Peak Performance Turbo Trim, Select Trim, Turbo Protein Diet,
Xenaplus, Don Lemmon, Micro Diet, 7 Step Diet, Gut Busters, Meta-Biological, Usana,
American Longevity, Almased, CRAN Diet, The Immune Power Diet, Body of
Confidence, Trim Factor, Inches-a-Weigh Fastrim, Phat Melaleuca, Accelerona-Carb
Trapper Plus, Slim Down Express, Hay Diet Thin-Within, Cookie Diet, Metabolic
Research, Scharzbein Principle, Metasystem Diet, Micro Diet, Mannatech, Biogenisis, Le
Marc de Raisins, EAT to Win, Oasis Inthinity, Estrolean, Fat Trapper, Infinity 2, Eat to
Win, The Fat Fallacy, Advantra Z, First Fitness, Fast Track Weight Perfect, Eat Yourself
Thin, GlycoLean, Loose the Bums Diet, Phosphosterine, Youthin Ideal Health, Equation
Diet, Vital Solutions, Carbo 14 Day Lifetime Diet Plan, Sun Slim Weight Loss, Bioflex,
Ana Bruce Diet, Metabo Ultra Max, Pulse Diet, Petrotrim, GR Diet, The Eat and Burn
Diet, The GI Diet Preditor, Beautyvisions, Fibersol, Diet Fuel Pills, Royal Jelly, Skinny
Rules by Edita Kaye, Chromaslim…
By the way, in the time it took you to read this page, several more
commercial diets were created!
Copyright  2010 All Rights Reserved Worldwide
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Some of them have some valuable information to offer, but a diet is a trap
by its very nature. You‟re not free; you‟re bound by complex rules and regulations
that give rise to flawed behavior.
Truth is, the minute you are told you can’t eat what you want, you
Diet –Trapped!
And what’s the result?
We are confused and overweight, then we get thin, then we get
overweight again and more confused and it‟s because we are diet-trapped,
doing things that we would never want to do for the rest of our lives,
engaged in rituals that most of the time, do not promote health.
Anything that is not a normal cause or condition of health will never enable
an overweight person to be healthy, or live at or near their ideal weight, and
remain that way.
(By the way a cause is what creates an effect that you want, such as fiber
helping you digest food successfully. A good example of a condition is an
organization that promotes a healthy environment such as no smoking, an
opportunity to take rest breaks, an ergonomic chair.
You can get free of the diet traps.
You can experience the health you always wanted without having to trade
your life for it.
You can do it without struggling, going hungry or depriving yourself. Do I
mean to imply there is another diet program that solves the problem?
No, not at a program at all, rather, an essential component to a
successful lifestyle is waiting for you – one that will promote your health,
performance and natural weight loss.
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Be very happy that you are here.
It‟s usually a very long road for most people to arrive at eating a Nutrient
Rich diet. They are consumed by all the quick fix diet that‟s that are not so quick,
and lead to a lifetime of dieting.
The benefits of eating The Nutrient Rich Way are many:
You will:
Live longer
Look and feel younger
Have more energy
Lose weight
Lower your blood cholesterol
Prevent and reverse heart disease
Lower your risk of prostate, breast and other cancers
Preserve your eyesight in your later years
Prevent and treat diabetes
Avoid surgery
Vastly decrease the need for pharmaceutical drugs
Keep your bones strong
Keep your baby from getting type-1 diabetes
Alleviate constipation
Lower your blood pressure
Avoid Alzheimer‟s
Beat arthritis
And more
T. Colin Campbell, Professor Emeritus, Nutritional Biochemistry Cornell University, Chief
Investigator, “The China Project” – The most comprehensive data base on the multiple
causes of disease ever compiled and Author, The China Study- Startling Implications
for Diet Weight Loss and Long Term Health.
When you start eating Nutrient Rich foods, you get free of the diet traps
and begin to engage in deliciously fulfilling ways to eat, free from hunger and
food addictions), while you adjust to our ideal weight range, normally and
Eating Nutrient Rich foods helps you develop strength and stamina to
meet and exceed the challenges in your lives – and to prepare for new and
greater opportunities.
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It shows in your appearance – your weight, physique, glowing eyes and
skin. It will show in the way you move and the way you enjoy life and get the
most out of every day knowing that the this new and exciting way of eating will
not come to an end.
It starts when you free yourself from diet traps that keep you stuck.
Breaking out of diet traps isn‟t hard, once you see them for what they are.
Once you learn how to eat Nutrient Rich, no one will ever be able to sell
you into another diet trap ever again!
(This eBook explains ten of the top most common and powerful diet traps.
As you read, you may find yourself reflecting on traps that aren‟t really addressed
here, but which have had, and perhaps continue to have, a profound effect on
your body and your health.)
We‟ll talk about them on the blog at
Nutrient Rich vs. nutrient poor
You will hear these terms allot throughout my explanation of these Top
Ten Diet Traps and always at Nutrient because the nutrient density of a
food is the determining factor when it comes to deciding if a food is really healthpromoting or disease causing. That‟s what diet traps do, they cause disease.
Foods that are health-promoting are the very foods that promote living at or near your
ideal weight when they are part of a successful lifestyle.
Now there is value in understanding the caloric density of various food
(but you never have to go overboard counting calories of specific foods), and the
reason is this -The more nutrient rich a food is, the fewer calories it tends to have.
The more calorically rich a food is the fewer nutrients it tends to have.
A nutrient rich food is a whole food, and it is plant-based. Some will say
that animal foods are whole foods but we think differently here at Nutrient The argument is simple:
What makes a whole food “whole”?
A Nutrient Rich whole food is a whole food because it has all the nutrient
categories represented even if it is low in some of them. A nutrient poor food is
missing whole categories of nutrients and includes stuff that we don‟t need from
dietary sources.
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Many consider animal foods to be whole foods. But what happens when
you eat half of a chicken wing? Is it still whole? No of course not, but that‟s not
the argument. The point is that you are not getting a food that represents all the
nutrient categories.
A nutrient poor food is animal based or a refined food with nutrients used
to fortify or enrich the food, after they‟ve been stripped out. We all called refined
foods, “nutrient barren”.
We aren‟t necessarily promoting a vegan or vegetarian diet when we are
promoting a Nutrient Rich diet, however, we are promoting a predominantly plant
based diet of 80-90% or more of Nutrient Rich foods.
Take it as far as you want, but get to 90% if you want to eat for health.
Even the government and the Nutrient Rich Foods Coalition promote
vegetables, fruits, beans, nuts and seeds. The reason is because this is where
the bulk of the nutrients are in a package that is wholly health promoting.
Calories come from the macronutrients we refer to as protein,
carbohydrates and fats. There are no calories in the micro nutrients which
consist of vitamins, minerals, water, fiber and phytochemicals.
Animal products and refined foods have fewer micronutrients compared to
plant foods and don‟t have phytochemicals. They are calorically rich but nutrient
poor, primarily because they don‟t have fiber, water, carbohydrate, or
phytochemicals and include saturated fat, and cholesterol. This is why they
cause health problems for you especially when they form the base or bulk of your
Plant-based foods, however, are loaded with a full compliment of
micronutrients (along with macronutrients, of course). They are the key to heath,
performance and living at or near your ideal weight all year round.
Are the foods you‟re eating predominantly nutrient rich or nutrient poor?
I know you may think that animal-foods are nutrient rich because they may
be rich in a macronutrient such as protein, but when you consider the full nutrient
compliment – protein, complex carbohydrates, essential fats, vitamins and
minerals, water, fiber and phytochemicals… – all of which play a big role in
successful nutrition (which is the growth, development and operations of your
body) -- animal products are nutrient poor.
You can eat them in small quantities, but they should never be the base of
your diet.
You‟ll learn more about this in greater detail when we get into how to eat
nutrient rich; for now, let‟s get into The Top Ten Diet Traps, Explained
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DIET-TRAP ONE: Eating Less, On Purpose.
Eating Less of foods that do not have the nutrients you need to succeed is a
failing strategy.
If a food does not have fiber it‟s going to cause problems with digestion and
elimination. If it does not have enough vitamins and minerals, essential fat, health
promoting protein, or real food carbohydrates to meet your development and
performance needs. you are going to be hungry.
If a food does not have phytochemicals you may not get hungry, but chances are
your body will get sick without the protection from these natural chemicals.
The real issue with this trap is that you can‟t sustainably eat less of foods that
aren‟t first meeting your nutrient needs.
The reason we say Eat Better, Not Less at Nutrient is this: The
better you eat, the faster you will get your nutrient needs met and the faster hunger
shuts off. Assuming you are eating for the right reasons, you will naturally eat less; you
don‟t have to proactively eat less as you would do in a diet.
Yes, you can eat too much of foods that are Nutrient Rich. If anyone tells you that
all Nutrient Rich foods are low calories they are not being accurate. 9 almonds can have
upwards of 180 calories or more and it‟s very easy to eat more than nine almonds. You
can gain weight eating nutrient rich foods if you are eating for the wrong reasons and
aren‟t aware of the basic caloric value of foods. You‟ll be healthier, eating Nutrient Rich
foods, but you can still get fat.
Eating less of Nutrient Rich foods, is different. In that regard (when you are
already eating Nutrient Rich foods) your nutrient needs have already been met and
eating less is easy. You just eat less. It‟s when you are eating less of a nutrient poor
diet, on purpose that you run into problems. Eating less when your basic nutrient needs
aren‟t being met equates to deprivation and a depleting diet and hunger will drive you
Wouldn‟t you rather eat better foods in great tasting ways, and until your
satisfied? And naturally use that food up as fuel for your metabolism and in activity?
Too many people have fallen for the ultimate diet trap and that is eating less of
foods they would not naturally be eating to begin with. You don‟t want to be in a position
where you have to proactively eat less; working against your natural drives.
Eat Better, Not Less!
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DIET-TRAP TWO: Believing “moderation in everything”
This trap is particularly effective at snaring the unwary eater because it‟s
regularly passed off as a principle.
“Moderation in everything” is uttered as though it were timelessly true and
applicable in every area of life. The phrase itself has actually been known to end
a dialogue on nutrition before it really begins, because it seems to carry the
weight of universal law. But this is simply not the case.
Each and every one of us knows that there are some substances that are
harmful, even when taken in moderation. In fact, you know there are substances
of which even a miniscule portion can kill you – arsenic, for example. Of course,
this is an extreme example, but it demonstrates – immediately and emphatically
– the inaccuracy of the phrase.
So, there you go. “Moderation in everything” is not a principle. It‟s an
untruth (what my mom would call a “LIE”). It‟s a rationalization promoted by
people who have a vested interest in maintaining the nutritional status quo, the
four food groups and addictions to junk foods.
When you apply moderation in everything to what you put in your body,
you may experience a number of negative consequences – of which the
overweight condition is only the most visible.
There are many, many things you can consume that don‟t produce such
immediately disastrous effects as arsenic, but which harm your body and
undermine your appearance or performance, even when you consume them in
small (not even moderate) amounts.
A little bit of coffee is only a little bit toxic and results in only a little bit of
increased blood pressure, and thus is responsible for only a little bit of an
increase in stroke probability. A little bit of refined flour is likely to be the cause of
only a little bit of excess body fat, and is therefore only a little bit aesthetically
displeasing, and is only associated with a little bit of an increase in all-cause
mortality. A little bit of alcohol only kills a little bit of the brain with each use, only
slightly reducing cognitive capacities, and results in only a small increased risk of
death from liver disease or hemorrhagic stroke.
Alan Goldhamer D.C. / Doug Lisle Ph.D
The Pleasure Trap
No one is saying you need to be some sort of idealist when it comes to
food and drink. You can have any level health achieve you choose to have.
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There will be plenty of times when you will have a beer, eat some refined
food, white flour, animal products etc. The idea is not to sweat the small stuff,
and focus on eating a diet that is 80-90% or more; predominantly, nutrient rich,
where the consumption of nutrient poor foods is the exception.
If you‟re eating 50-60%, 60-70%, 70-80% nutrient rich, that‟s all great too.
What you‟ll realize is that the more nutrient rich you eat the more nutrient rich
you‟ll eat, because over time, you‟ll want more of good thing, and only want those
first class foods.
You just won‟t second and third class foods like you used to.
See the Food Class System™ at
Don‟t delude yourself, so if you‟re going to have drink, acknowledge what
you‟re doing and then enjoy it. I make a point about the “little bit” above quote
because it is so powerful that you are aware of this. Going into the experience of
drinking alcohol for example, with the idea that it‟s harmless, will not serve you.
Being real about it fosters respect for you and what you‟re doing.
People live relatively long lives treating their bodies poorly. Their quality of
life suffers, and many are cut shorter than they would have been, but for the most
part, the body is quite resilient. If you do choose to eat a nutrient poor food, don‟t
worry about it. Chose to accept whatever consequences there may be and move
on. But why eat a nutrient poor food when you can eat its Nutrient Rich
equivalent. A predominantly nutrient rich diet will support your desire and
If you‟re eating a predominantly nutrient poor diet, and eating nutrient rich
food is the exception, that‟s a problem. You know the ole‟ “It‟s ok if I eat pastry,
muffins, bagels, Pepsi and drink coffee all day, I‟ll just make some attempt to
have a salad later to get my vitamins” type diet”?
You may be aware of this. Because your mind remembers the last thing
you ate and the “vegetable chaser” makes you feel better, you will justify that
your body doesn‟t still have to deal with the pastry….
We make these “little bit‖ decisions over and over each day, only to realize
that our diets are predominantly junk and not serving us and now we are fat and
have heart disease.
“I‟ll just exercise and burn those pastry calories off later.” Yeah sure you
will. Remember that burning calories to lose weight says nothing about the health
effect that eating junk food has on the body. As a matter of fact, nutrient poor
food compromises the very machinery (your body) that is supposed to be burning
the calories!
You‟re food choices matter big time.
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One of the central tenets of Four Food Groups nutrition training and the
food marketing practices in which almost all of us have been immersed since
kindergarten is the idea of “moderation in everything
This principle, packaged into the Four Food Groups model, is still the
basis of how schools are training our children today, and it continues to form the
basis of what most Americans believe about nutrition. This remains the rule of
the day despite the fact that thousands of studies have shown that consumption
of a balanced diet based on the Four Food Groups will do nothing for you, except
make you fat and more likely to die of heart disease, cancer or stroke.
The concept of eating a moderate amount of food from each of the Four
(so-called) Food Groups was created and promoted to the American public in the
last century for economic reasons, and members of powerful special interest
groups (the dairy and cattle industries) were working from misleading research
about calcium and protein needs. Animal products are not required for health,
growth or development.
“Moderation in Everything” (often called “a balanced diet”) is not a
successful way for you to eat unless you are striving for extra weight,
disease or early death.
I’m not saying that eating any animal products or refined foods will keep
you from living at or near your ideal weight and enjoying a healthy life. That‟s not
I am saying that if you choose to eat animal products and ultra-refined
foods (many healthy foods, can be somewhat processed), even a moderate
amount is going to set you up for greater health risks than eating small amounts
every now and then, on rare occasions (or never eating them at all). I think you
deserve to know that.
―The Findings from The China Study indicate that the lower the
percentage of animal- based foods that are consumed, the greater the health
benefits—even when that percentage declines from 10% to 0% of calories‖ – T
Colin Campbell, PhD, Author The China Study.
Thanks to this particular trap, half of the people who die in America this
year will die of a heart attack or stroke. Most of them would not be on this
“Preparing to Terminate” list if they weren‟t basing their diets on animal products
and refined foods.
You may want to consider these suggestions straight from the 2010 Dietary
‗Complementing the Total Diet chapter, this chapter describes the four major
findings that emerged from the DGAC‘s review of the scientific evidence and
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articulates steps that can be taken to help all Americans adopt health-promoting
nutrition and physical activity guidelines:
Reduce the incidence and prevalence of overweight and obesity of the US
population by reducing overall calorie intake and increasing physical activity.
Shift food intake patterns to a more plant-based diet that emphasizes
vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and
seeds. In addition, increase the intake of seafood and fat-free and low-fat milk
and milk products and consume only moderate amounts of lean meats, poultry,
and eggs.
Significantly reduce intake of foods containing added sugars and
solid fats because these dietary components contribute excess calories
and few, if any, nutrients. In addition, reduce sodium intake and lower intake of
refined grains, especially refined grains that are coupled with added sugar, solid
fat, and sodium.
Meet the 2008 Physical Activity Guidelines for Americans.
DIET-TRAP THREE: Living on “Health Food”
“Real foods are health foods. Health Foods are better junk foods. Junk
foods are garbage‖ – John Allen Mollenhauer, Founder and
Ah… “Health foods!”
Many, if not most, of the health foods on the market are refined foods.
Some should actually be classified as “junk food,” because they are merely
manufactured foodstuffs made from ingredients that were once organic, or were
originally whole and natural.
Now, there are refined foods that include health-promoting ingredients,
and there‟s no question that they‟re a choice preferable to many other more
impoverished, foods. But when they‟re promoted as healthy their value is
definitely misrepresented.
There are lots of unhealthy people living on health food!
A client once told me that she loved a popular “whole-grain” breakfast bar
(packed with refined fats and sugars), “because it tastes like pie, but it‟s good for
Sadly, I had to break the news to her that if her intention was to eat pie,
she was right on target. But if her intention was to eat healthfully, she was eating
pie – and she deserved to know that!
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Natural Nutrient Rich whole foods are health foods. Traditional
health foods are “typically” (not always) junk foods. And what we call junk
foods aren’t food… they’re out right junk!
A nutrient-rich whole food diet is the ultimate pathway to healthy,
performance and natural weight loss.
When Nutrient Rich foods are part of your lifestyle, and if you know how to
eat them successfully as part of a broader lifestyle, you will live healthy, at or
near your ideal weight able to perform better.
Eating this way is sustainable because you can eat predominantly
nutrient-rich all day, every day, without struggle, hunger or deprivation!
The best part is that nutrient-rich foods are delicious! Once you discover
how to eat nutrient rich, it is simple, quick and easy and you‟ll love it.
So next time you see a box of cereal that has puffed wheat, omega 3‟s,
blueberries covered in “honey”, baked at several hundred degree‟s and no longer
in its natural state, realize that it‟s not really promoting your health. Recognize
that it is NOT a “health” food but merely junk.
Truth be told, any time I have a real urge for a junk food? I just go to the
health foods isle or store. It‟s just better.
DIET-TRAP FOUR: Falling for the protein and
calcium myths, which promote the very problems
they‟re supposed to solve.
―I don‘t know any nutrition expert that can plan a diet of natural
foods resulting in a protein deficiency, so long as you‘re not
deficient in calories.‖ Nathan Pritikin.
Many of us believe we need the protein in animal products to be healthy
and lose weight effectively and permanently. We don‘t.
―Nature must have wanted us to have enough protein. For simply
following the instinct of hunger and eating enough natural food of
whatever kind, it is almost impossible to be deficient in this vital
nutrient.‖ John Robbins
Animal products are impoverished foods -- calorically-rich, but nutrient-poor –
and they‟re not required for optimal health, as physiology and nutritional
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biochemistry have well established. Eating more than small amounts in certain
situations increases your vulnerability to lifestyle diseases, such as heart
disease, cancer, stroke, and others.
There‟s no question that we need the protein and calcium we easily
acquire through eating a comfortable variety of nutrient-rich, whole plant foods for
building, growth, healing, and repair.
And we can certainly SMALL AMOUNTS eat animal products, survive and
But the protein and calcium found in animal products, including dairy
products is not health promoting in our bodies: ―Even small intakes of animal
products were associated with significant increases in chronic degenerative
diseases‖ T Colin Campbell, PhD. The China Study, the Most Comprehensive
Study of Nutrition Ever Conducted. – New York Times.
See: The China Study – The Most Comprehensive Study of Nutrition Ever
Conducted. Startling Implication for Diet, Weight Loss and Disease! On
All of the protein and calcium we need are abundantly ours in the
vegetables, legumes, whole grains, fruits, and nuts that make up the bulk of an
optimal diet packaged with a whole food compliment of thousands of other
nutrient that promote your health. And we don‟t have to sort, measure or combine
(or eat them in lean versions) to be sure we‟re getting all that our bodies require
– and more, without clogging our arteries!
It‟s almost impossible not to get enough protein or calcium or to develop a
deficiency of any nutrient in a nutrient-rich diet. You‟d have to work at it! (The
exceptions are vitamins D, which is lost when we don‟t get enough sunlight, and
B12, which is washed away when we over-polish our food and don‟t get the B12
produced by bacteria that would normally be on our vegetables and fruits – and
other rare situations.)
Where do you think that the animals are getting their B12? They get it
from what they are eating, and that is the bacteria produced sources they
consume when grazing and the B12 that was stored in the flesh of other animals.
There are many people who would happily and easily make the transition
to consuming less animal products if they hadn‟t been indoctrinated in the belief
that these products are necessary for our health – and for fast, “muscle-saving”
weight loss. They‟d lose a great deal of their excess weight by making that
change, alone. Are you one of them?
Cow‘s milk is a superbly-engineered fluid that will turn a 65-pound calf
into a 500-pound cow in a year. That‘s what cow‘s milk is for. Michael
Klaper, MD
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Do you want to gain weight? Do you want to gain it so much that you‟re
willing to multiply your risk of dying sooner rather than later? “Get Milk!”
DIET TRAP FIVE: Living a low carb, “low performance”
lifestyle, thinner but essentially sick, ready to gain weight
doing what‟s natural, eating foods with carbohydrate.
What‘s wrong with Carbohydrate?
If you mean what‘s wrong with a spear of broccoli or a bunch of spinach,
the answer is nothing, they‘re magnificent foods. When I speak negatively of
carbohydrates, I‘m referring to the unhealthy ones – those lurking in the sugar
bowl and the bin of white flour, along with milk, white rice, and processed and
refined foods of all kinds‖ Page 22, Robert Atkins M.D., Dr Atkins New Diet
Your body is an energy machine, never resting always metabolically
active—and it powers its operations mainly through the use of glucose in the
blood which is why glucose is interchangeably called blood sugar. - Robert Atkins
Dr Atkins took a beating in his heyday, but he really brought this issue of
refined carbohydrates into the forefront and this was good.
Since we are naturally carbohydrate eaters with sweet tasting buds at the
tip of our tongue, manufacturers were quick to realize that if they refined food and
made it ultra sweet, people would buy them in droves.
That‟s exactly what happened in westernized societies, we‟ve got refined
“junk” carbohydrates everywhere! Where the complex nutrient value of whole
food has been stripped out and both the pleasure stimulating chemicals and
concentrated refined carbohydrate, have been left in; and there you have it… the
perfect junk food.
These foods make you gain weight! Your body can‟t use them and they
compromise your health. Atkins was correct when he said “get rid of them and
the addiction that comes with it, ASAP.”
Where we agree to disagree is in the solution. Even though Atkins died
arguably of his own diet, the low carb / high protein diet is still in full force.
You don‟t get rid of carbohydrate foods, and simply supplant them with
high protein animal foods to solve a weight problem, especially when almost
everyone knows that eating animal products is not health promoting.
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If you want to eat high protein foods and solve your weight problem, eat
green protein and small amounts of animal products if you eat them. You‟ll lose
plenty of weight, fast, and promote your health at the same time, while you get
the whole food carbohydrates in the same meal.
High protein animal products may be rich in protein, but they are devoid of
almost everything else that promotes health. It is true that they are rich in some
nutrients, particularly protein and B12, zinc and others. Animals get these
nutrients ultimately from the earth, by eating other animals. For you to get these
nutrients from animal sources, you have to compromise your health eating
cholesterol, saturated fat and animal protein which does more to elevate your
own cholesterol production than consuming dietary cholesterol. It also creates a
host of other problems it creates.
See Revealing the Relationship Between Diet and Disease – T Colin
You will lose weight but you will compromise your health.
If you can get whole food, health-promoting protein (and plenty of it), in
real food carbohydrate, combined with the essential fats, vitamins, minerals,
fiber, water, the thousands of phytochemicals you need from broccoli and
spinach and the hundreds of other whole food plant based sources and amazing
dishes that Atkins acknowledges, that we have easy access to, then why don‟t
you just eat those?
We‟ve accepted a misconceived notion about fined carbohydrate
consumption, vs. animal protein consumption, and all because we are so focused
on losing weight. Neither camp is promoting nutrient rich food. Its all nutrient poor
food, regardless of whether you lose weight or not.
Nutrient poor food promotes over consumption.
What we talk about eating nutrient rich, we‟re transcending this whole
debate and the whole decade long debacle. By listening to professionals like Joel
Fuhrman M.D., T Colin Campbell Ph.D, and Suzanne Steinbaum M.D we see
that there is more to the story.…
For example: Dr Fuhrman‟s, Eat for Health, makes eating these foods that
are health promoting so amazingly convenient and delicious while revealing the
real facts about these foods. Eating Nutrient Rich foods is revolutionary and will
take your eating to a whole new level.
We‟re all acknowledging the same thing, when your diet is comprised
predominantly of whole food plant based nutrients – you lose weight, maintain
your natural weight and you get healthy.
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Dr Atkins was simply playing into America‟s love affair with over
concentrated, highly stimulating, rapid growth and aging promoting animal foods
when he simply projects his own love affair with high calorie, highly concentrated,
nutrient poor animal products as the only way to eat… he said right in his book ”I mean who would eat a diet comprised predominantly of plant food?”
-- I‟ve listened to Dr Atkins say this live at his seminars; as if to downplay
the enjoyment you would get out of eating a plant-based, nutrient rich diet.
Atkins Nutritionals made lots of money from diet trap #6, consuming
nutrient poor food and making up the difference with supplements.
You can still eat animal foods, ideally free range, organic animal foods, but
when they comprise the bulk of your diet, even the healthier animal foods, tend to
promote a world of problems if eaten in significant quantities.
Back to the low carb lifestyle -A low-carb lifestyle is dieting. It might be a lifestyle choice (an unhealthy
one), but it‟s also a diet. It was extremely popular in the media around 2005, and
once Atkins died, it seemed to die out, but has it really? Not really. I know people,
even those who eat healthy, who still believe in the power of eating animal foods
to lose weight, partly because it “works.” You can lose lots of weight on it.
Low-carb eating is a great way to trick your body into relying on fat for
energy, instead of carbohydrates, which are your natural primary energy source.
It thrusts you into a state of ketosis, which is not a well state. It‟s a response to
starvation, lack of your primary fuel source (whole food carbohydrate which the
body digests to store as glycogen and consume as glucose) or physical disease
that pushes you to conserve energy and recuperate, while it alleviates the
harshest (but not most debilitating) symptoms of hunger. It‟s not a way to live:
When people are ill, they need to be recuperating, not gathering and
preparing foods. Loss of appetite facilitates recovery. A kindness of nature for
starving people is to quiet the pain of hunger. After 3 days with no food, the body
enters a state of ketosis, and the pain of dying is relieved. John McDougall
Low-carb dieting peels pounds off of you while making your body
dysfunctional and compromising your systems. The weight loss is almost always
temporary (mostly water weight!), and it‟s extremely psychologically and
physically draining, especially at the start.
It will turn you into a slow-moving target for the variety of health problems
eating a high animal protein diet causes – only cranked up a notch or two,
especially during the most radical phase where you eat low to no carbohydrates
at all.
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Carcinogenesis, the development of cancer, is turned on by animal
protein and turned off by plant protein, even if cancer has already been
initiated. It appears that once the body has all the protein it needs –
which is gets at only about 8-10 percent of the entire diet – then the
excess protein begins to feed precancerous lesions and tumors.
T. Colin Campbell
Christine Cox
A low-carb high “animal protein” diet is a cancer-promoting diet. (And a
kidney damaging, heart disease-furthering, depression-inducing diet, as well)
The skewed facts, figures and quasi-scientific claims low-carb diet
promoters use to lead you to conclude that it‟s a healthy lifestyle choice doesn‟t
change the fact that vast, methodological research shows it‟s not.
Just look up the AMA, ADA, AHA, the NIH etc and you‟ll read the same
thing over and over again.
The Atkins Diet, The Zone, Protein Power, Sugar Busters and the Stillman
Diet all came under the attack of the Nutrition Committee of the American
Heart Association (AHA) in a report in the October 9, 2001 issue of the
journal Circulation (104:1869-74, 2001).1
The abstract of this article clearly condemns these diets, “High-protein
diets typically offer wide latitude in protein food choices, are
restrictive in other food choices (mainly carbohydrates), and provide
structured eating plans. They also often promote misconceptions about
carbohydrates, insulin resistance, ketosis, and fat burning as mechanisms
of action for weight loss … These diets are generally associated with higher
intakes of total fat, saturated fat, and cholesterol because the protein is
provided mainly by animal sources. In high-protein diets, weight loss is
initially high due to fluid loss related to reduced carbohydrate intake,
overall caloric restriction, and ketosis-induced appetite suppression.
Beneficial effects on blood lipids and insulin resistance are due to the
weight loss, not to the change in caloric composition … High-protein diets
are not recommended because they restrict healthful foods that
provide essential nutrients and do not provide the variety of foods
needed to adequately meet nutritional needs. Individuals who follow
these diets are therefore at risk for compromised vitamin and mineral
intake, as well as potential cardiac, renal, bone, and liver abnormalities
Advocates of high-protein diets say their approach reduces the risk of heart
disease. The Nutrition Council of the AHA says: “A diet rich in animal
protein, saturated fat, and cholesterol raises low-density lipoprotein (LDL)
cholesterol levels, an effect that is compounded when high-carbohydrate,
high-fiber plant foods that help lower cholesterol are limited or eliminated.”
“High-protein diets may also be associated with increased risk for coronary
heart disease due to intakes of saturated fat, cholesterol, and other
associated dietary factors.”
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Advocates of high-protein diets say their approach is especially good for
people with diabetes. The Nutrition Council of the AHA says: “A very-highprotein diet is especially risky for patients with diabetes, because it can
speed the progression, even for short lengths of time, of diabetic renal
COMMENT: by John McDougall M.D.
“Sure you can lose weight on a high-protein diet, but you are also
risking your health. The Nutrition Council of the AHA specifically links
these diets to heart disease, high blood pressure, gout, cancer, and
fatigue. If you look closely at the appearance of advocates of these highprotein diets you will notice most of them can be kindly described as
appearing somewhere between overweight and portly. This is clear
evidence to me that the diets they recommend are too difficult to follow –
even their founders can not stick to their own plans. Their personal
appearance should discourage anyone from following their
There is a good reason low carb dieting was under attack not long ago, by
the majority of the scientific health community, my friends! It‟s dangerous!
Low-carb dieting may enable you to lose weight, but it does not promote
your health, vitality or fitness. Those are outcomes of a fundamentallysuccessful lifestyle with a Nutrient Rich diet.
Dr. Atkins (originator and promoter of the Atkins Diet) shared with me,
personally, before he died, that bad breath and constipation were just two of the
diet‟s “side effects.” Those symptoms aren‟t coincidences or side issues. They
are signals from your body that low-carb, high “animal protein” diets are acidic,
and not health promoting.
Now, Dr. Atkins himself was well-intentioned -- especially to find an answer for
extremely obese people. His major contribution was exposing refined carbohydrates as
Change the fact that the “low-carb lifestyle” has missed the boat. You would be better
off controlling your energy intake relative to your activity levels. This would be a
controlled carb approach where you are having the bulk if not all of your foods be plant
Despite the new focus on promoting animal products and Veggies!, low
carb diets, which include most diets, are still based on high intake of animal
products and refined “low-carb” products (which are refined carbohydrates! and
Nutrient-poor foods. Weight Watcher is a classic example of serving these
nutrient poor “health” foods.
Low-carb dieting is not part of a healthy lifestyle, even when it contains
elements that are based on genuinely healthy lifestyle choices, like refusing
refined sugar and processed flours, etc. If you eat this way, you‟re likely to
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experience serious health consequences, including increased risk for heart
disease and cancer. (As if the noxious breath and constipation weren‟t enough!)
If you‟re “living a low-carb lifestyle” right now, I have to ask: Are you really
“dying” to lose weight?
DIET-TRAP SIX: Eating nutrient poor food and
making up the difference with expensive
Supplementation is both a simple and complex subject. But one thing is
clear: you cannot mediate the damaging (and overweight-promoting) effects of a
nutrient-poor diet with the use of supplements. Period.
Theoretically, if you are eating the way your body is designed to eat
(nutrient-rich), you won‟t have a substantial need for supplementation.
Amy Lanou, Ph.D., reporting on an interview with T. Colin Campbell,
Cornell‟s lauded nutritional biochemistry researcher, top health researcher and
Nutrient Rich Advisor, shares the following:
“All too often, scientists, health and fitness experts, and individuals like
you and me get excited about the potential healing action of a nutrient,
like an anti-oxidant or another natural substance and revise our
lifestyles to incorporate this latest finding into our personal quests for
health. More often than not, the clearest path to success seems to be
to take a pill or potion that has a high concentration of this desired
active substance.
But our bodies, our systems for digestion, absorption and
metabolism were designed to utilize nutrients in the amounts and
combination provided in food. And foods are made up of thousands
of different health-giving substances that are not in supplements,
substances that work better together to deliver their health-giving
gifts. It would seem that there is some wisdom behind the design of
the original „packages‟ for these nutrients. “
Joel Fuhrman M.D. agrees: “It is critical to recognize that all dietary
supplements are supplements to, and not substitutes for, a healthful diet. You
cannot make an unhealthy diet into a healthy one by consuming supplements.”
At the same time, Dr Fuhrman endorses supplementation to address
widespread practices that make a couple of nutrients unusually hard to come by.
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“Some people require more of certain nutrients than others.
example, it is not uncommon for some people to need extra vitamin D,
or extra B12, even when their diets contain typical amounts of these
vitamins. This is especially true regarding vitamin D because of the
depletion of the atmosphere‟s ozone layer and subsequent increase in
skin damage from the sun. Because of this, many people practice sun
avoidance and wear sunscreen, which decreases their vitamin D
production.” – Joel Fuhrman M.D.
But here‟s the trap: diet purveyors who promote nutrient poor diets and
then encourage you to “make up the difference” with nutritional shakes, pills,
powders and other potions are concerned primarily with their business model –
not your health.
They promote their foods and supplements by saying or implying that
they‟re “nutrient rich,” but the bottom line is that nothing could be further from the
Whole foods that are plant-based in their natural state are nutrient-rich.
“People are looking for a magic bullet to offset all their destructive habits
and fix the resulting bad health. One superficial solution for 70% of people in the
USA is to take supplements of vitamins and mineral blends. These concentrated
mixtures enter our bodies by way of pills, nutrition bars, “health” drinks, and
cereals. “Vitamania” intoxicates the modern world. Vitamin users are more likely
to be female, older, better-educated, affluent, non-smokers, light-drinkers,
frequent-exercisers, and to consume diets lower in fat and higher in fruits and
Vitamins are organic compounds that cannot be synthesized by the
human body and therefore must be consumed to prevent serious illnesses.
Fruits and vegetables are the main sources and primary manufacturers of most
vitamins (11 of 13 known vitamins are synthesized by plants – D comes from the
sun‟s actions on our skin and B12 from bacteria). Plants are also the most direct
source for minerals – all of which originate in the ground and enter into living
systems through the roots of plants – and then into animals. Unfortunately, only
20% to 30% of the people living in Western populations consume the 5 or more
servings recommended daily of fruits and vegetables. The elderly, alcoholics,
and those with chronic illnesses are also at higher risk of suffering real
deficiencies. But the solution is more plants, not pills.
Even your local supplement salesperson readily admits fruits and
vegetables are the ideal sources of these essential nutrients…BUT, they add,
“because of our depleted soils these sources are now inadequate and therefore
The depleted soil argument, may have some legs, but it‟s a primarily a
marketing pitch. We‟ll discuss this in depth on the blog at
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Now, I‟m not telling you not to take any vitamins. Listen to the experts like
Joel Fuhrman, M.D., if you want expertise on what you should do, as there are
situations where supplementation is justified.
If you need supplements to feel better, than go for it but don‟t get hung up
on this issue and major in minor things. Unless we‟re talking toxic consumption of
supplements, do what you‟re situation calls for in a mutual decision between you
and your physician.
I am telling you that no supplement (or battery of supplements) can
replace the abundant, perfectly-proportioned and optimally-packaged vital
nutrients contained in nutrient-rich foods – the winning combinations that satisfy
our appetites, fuel and strengthen our systems and enable our bodies to run as
they should (naturally shedding excess weight in the process).
See DrFuhrman‟s Healthy Vitamin Advisor at for
supplements you may need that optimize the proper balance of nutrient levels
and avoid potentially toxic ingredients, such as folic acid, vitamin A, beta
carotene, copper and iron. Ingredients are selected for optimal quality,
absorption, and gentleness. The balanced antioxidant protection offers
phytochemical (anthocyanins) and carotenoid concentrates from green food
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The above advertisement (which I couldn‘t save fully in tact) I found on the web from
years ago. It comes with the saying “Low Carb + High Protein = Need Vitamins”.
They‟re right, theoretically speaking, with this nutritional formula; you would need to
supplement to get all that you‟re missing in your food! Problem is, it‟s futile, and you can‟t make
up for poor eating with supplements, period.
The quality of the nutrients you‟re eating and their benefit to your body, comes down to
the package they come in.
DIET-TRAP SEVEN: Using Food and Drink as
One of the easiest ways to stimulate yourself is to eat or drink. We often
eat when we‟re tired -- not necessarily when we‟re hungry. Although we this for a
variety of reasons, the main reason is the toxin withdrawal in our systems. When
we‟re addicted to nutrient-poor foods and other stimulants like caffeine and
sugar, we easily interpret intense cravings and headaches as signs of “hunger.”
They‘re not. They‟re symptoms of withdrawal.
The more stimulating the foods and drinks we consume, the more
exhausted and overweight we become… and the more we want, and think we
need to eat and drink.
Leading nutrition expert Joel Fuhrman, M.D., discusses one of the
particular effects of caffeine in his renowned book, Eat to Live The
Revolutionary Nutrient Program for Fast and Sustained Weight Loss.
―Eating more frequently and eating more food suppresses caffeine withdrawal
headaches and other withdrawal symptoms… You are prodded to eat again,
eating more food than you would if you were not a caffeine addict. You will never
be in touch with your body‘s true hunger signals when you are addicted to
The craving cycle of sugar‟s glycemic swings and toxic seduction is more
than established, as well.
Stimulating foods and drinks (such as pastries, chips, coffee, and
soda) seem to give you more energy. What they actually do is pull it from
you and leave you needing more. They give you “energy boosts,” which aren‘t
infusions of energy at all. They are energy expenditures.
Whenever you put a toxic substance in your body, you‟re body has to put
forth energy to process and appropriate the food. Depending on how toxic the
substance is, your body puts for vital action (speeds up it‟s metabolism) to get rid
of the offending substance.
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Intoxication through alcohol is the primary example. You could be
tired, drink and all of a sudden be “up”. Then when the stimulation from the
intoxication is passed, you realize that you are more exhausted, and you‟re
What seemed to giving you energy was really robbing you of energy.
That‟s because stimulation with artificial substances gives you no return
on investment (like the one you would get from exercise) for the energy
expended and cost a lot in terms of your vital energy reserve.
Before long, this starts to take a toll on your weight, your performance, your
productivity, your sense of well being, your success in every area of your life – and even
your longevity.
If you want a sure-fire way to push your body into overeating, just drink coffee,
have a caffeinated soda (diet or regular), or a sugary “treat” (not such a “goodie”);
before long, you‟ll experience withdrawal and turn to food you wouldn‟t have otherwise
wanted to ease the symptoms.
The only way to experience consistent, abundant energy, with an increasing
capacity to make the most of it over time, is to balance activity with recuperation in a
body effectively nitrified through whole-food, nutrient-rich eating in a successful lifestyle.
Keep in mind, this diet trap applies to more than just nutrient poor food alone.
You can stimulate your way through the day with Nutrient Rich food too. The key is,
understanding when you need sleep… and when you need to eat.
DIET-TRAP EIGHT: Going Hungry the Low Cal –
Low Fat Way
The more you diet, the more efficient your body becomes at using food…
the more you diet, the harder it becomes to lose weight.
John McDougall
Some people starve themselves to lose weight. They simply eat less of
foods that have no place being in their bodies to begin with -- foods that were
already leaving them malnourished and hungry.
Their complete nutritive needs, which weren‟t being met before, become
desperate, driving needs, because they‟re getting even fewer nutrients than they
Beyond that, nutrient-poor foods also promote over-consumption,
because they’re addictive. Even when your diet contains enough nutrient
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density to keep your needs satisfied, they create conditions in your brain
that make you want more of them.
In nutrient-poor foods, the nutritional value is either stripped away, leaving
only the pleasure-stimulating chemicals, or the food is over-concentrated,
heightening the effect of those chemicals – or both. Therefore, it only makes
sense that if you‟re eating nutrient-poor foods, you‟ll want more and more of them
– regardless of your calorie intake.
Do you see?
When someone “fails” to stay on a low-cal diet, it‟s not a sign that they
don‟t have willpower, or that something is wrong with them. It‟s an inevitable
outcome of the way they‟re wired -- of the way I‘m wired -- of the way we‘re wired
– 100% of us.
And even for those who manage to “stick it out,” it‟s a recipe for failure:
―In periods of food shortage the body slows down the metabolism to conserve
energy. Just as a motorist who is running out of fuel tries to go easy on the
accelerator and drive very smoothly to conserve gas, the body does the same
sort of thing when food is in short supply. It turns down the metabolic flame to
save as much of the fat on your body as possible until the starvation period is
over… the more your food intake drops, the harder your body tries to keep from
losing fat‖. Neal Barnard M.D. PCRM – Physicians Committee for Responsible
Some of the people with the strongest willpower in the world are some of
the most overweight.
Low-calorie diets do nothing but get you to eat proportionately less of the
nutrient-poor foods that drove you to over-consume in the first place, turn down
your fat burning ability, and drive you to binge when food is again available.
And nutrient-poor low-fat diets get you to eat the very same foods – with
the fat stripped out and replaced with sugar or other chemicals.
People on most low-fat weight-loss programs are just as hungry or craving
driven as people on most low-calorie diets, because they‟re still eating nutrientpoor foods. And that‟s what nutrient-poor foods do: make you hungry and
unleash powerful addiction cycles in your body that drive you to eat to meet
legitimate nutritive needs or to alleviate the discomforts of withdrawal.
When people who have tried low-calorie and low-fat diets experience
feelings of guilt and shame about “falling off” their diets or “giving in to
temptation” and cheating,” or gaining back all the weight they lost, and more,
they‟re being victimized by this diet trap in a profoundly personal way.
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They‟re equating an ability to live in a state of ever-increasing hunger and
constant withdrawal with moral virtues like self-control and self-discipline.
They‟ve been encouraged to regard their inability to will themselves into
slenderness as weakness by the people who sell them their diet books or the
weight-loss centers to which they write their checks every week.
But such judgments just don‟t apply when the body‟s survival mechanisms
are in play. No psychologically healthy person‟s will is powerful enough to overrule the human body‟s drive to survive – long term.
In the final analysis, their bodies – and their hunger – just took over. They
were hungry for days or weeks or months – or even years. They were
malnourished and relentlessly manipulated by the effects of nutrient-poor foods,
until finally – they ate.
When they “cheated” or “gave in” (shame concepts promoted in the dieting
world), they simply ate what they knew to eat: more of the same foods they were
eating before – and their vicious cycle continued.
Had they known how to nourish their bodies with an abundance of
delicious nutrient-rich foods, their experiences and their outcomes would have
been quite different.
DIET-TRAP NINE: Being misled by association
When it comes to almost all weight and food products, the people paid to
promote them on television, in magazines and elsewhere are the least likely to
actually use them. That is one of the reasons they look so good!
(Wearing a milk mustache every day is one of the best ways to
ensure that you’ll never look your best!)
As Paul Zane Pilzer so incisively remarked in The Wellness Revolution:
“Imagine the hypocrisy of celebrities who sport milk mustaches in paid
advertisements, but themselves drink only soy milk based products.”
And if you don‟t think that‟s the case, think again.
Let’s talk about the “professionally-beautiful,” and the mythology
that surrounds and supports them.
“The Celebrity Milk Mustache” is just one extremely blatant example of
how eating behaviors that lead to overweight are consistently modeled in film and
on television by toned, slender actors who could not work in their profession if
they ate the way that their characters are portrayed to eat --the rail-thin actress
swallowing pizza and beer, the lean, well-developed actor drawing laughs as he
appears to consume piles of high-fat foods, the perfectly fit sitcom couple eating
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the standard American diet that, in real life, would make them overweight (but in
a together kind of way!)… The list goes on and on!
These visual statements are everywhere, and they send a message
to both our conscious and subconscious minds that overeating nutrientpoor foods, yet remaining in top physical condition, is not only possible,
but not uncommon. What‘s wrong with us, we wonder (even if only
subconsciously), that we can‘t eat the foods they do and look like that?
The situation is only made worse when, during interviews and other media
appearances, many of those same actors and their similarly buff celebrity peers
state that they eat whatever they want and never exercise, and then selfdeprecatingly detail their favorite food “sins,” while the rest of us wish we could
be so lucky.
It‟s probable that many do this out of a desire to connect with their
audience and a certain genuine, but misguided, humility. Or perhaps, in some
cases, they are being absolutely up-front, and they are genuinely genetically
(Of course, maybe, like all the rest of us, they have friends and loved ones
who struggle painfully with their weight, so they‟re sensitive to the issue.)
But make no mistake: the majority isn‟t as laid back about their weight or
physique as they portray themselves to be --for whatever reason.
They understand the rules of the game, and they‟re playing to win.
Along with the majority of their peers, they enjoy the knowledge privilege
that has belonged primarily to the wellness elite until now – eating, resting and
exerting their bodies in optimal ways.
They choose to avoid, or only rarely eat, animal products and processed
foods. Instead, they opt for diets rich with plant nutrients. In addition – for the
most part – the live in balance, because they know being overwhelmed and
exhausted do not make a body look, feel or perform well. And they exercise in
ways that are designed specifically for them, foregoing “one-size-fits-all”
They live in a different world than the one in which most of the rest of us
live, as Pilzer points out:
Movie stars, talk show hosts, entertainment professionals, and
many leading business executives, inhabit a secret world in which
the physical fundamentals of life (food, exercise, etc.) are seen
from a perspective radically different than that of most human
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To the ‗wellness elite,‘ each act of seeming pain or denial, from
sessions with their personal trainers, to navigating through menus
at exclusive restaurants, is a positive experience.
These people focus on how they will feel hours later because of
each laborious exercise, or they focus on how much stronger they
will feel that evening because of what they are not eating for lunch
or dinner. Thus, what may seem painful to others becomes to
them a euphoric experience with almost immediate rewards!
We‟ve been diet-trapped into rejecting our uniqueness and a healthy, balanced
approach to weight, health and fitness that would give us the firm, strong bodies we
want, thanks to marketing strategies that use the radiant, healthy looks of the wellness
elite to sell us products that won‟t get us there.
At, you‟ll learn the strategies that the wellness elite use
to stay thin, healthy, radiant, and energized – and implement them in your own
life, simply, sustainably, and enjoyably!
DIET-TRAP TEN: Thinking you are not motivated
when you are really just diet-trapped.
Can‟t get motivated to lose weight? Neither can I! Losing weight doesn‟t
motivate anyone on its own. Why? Because losing weight is not a human need; it‟s a
complication of a poor lifestyle. A compelling motivator is one that truly drives you.
Drives you.
We are motivated by:
Our sexuality
Our desire for love
Our desire to live
Our desire to protect ourselves
Our desire to experience pleasure
Our desire to avoid pain
When you‟re on the beach, you want to look buff or toned because you
want to feel attractive – your pride and your sense of your sexuality are at stake.
When you‟re in your wedding dress, you want to look beautiful because all eyes
will be on you.
When you have to compete against other consultants in your field for
business and you know that you are judged as less competent because of the
extra weight you‟re carrying, your pride, your desire to protect yourself, and your
desire for gain can drive you.
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When you don‟t have the energy to be the partner or parent you want to be, start
the business that you know will bring you financial success, or go dancing on
Friday night (and maybe meet your Mr. or Ms. Right!), you may find almost all of
these motivators driving you.
Now, chances are good that you‟ve punished your body with enough
extended stays in diet traps that your motivators (as powerful as they are) have
lost their ability to compel you to diet, or to ―stick with‖ a diet. This is a good
Don‟t even worry for a minute that this means you don‟t have the
“willpower” or “discipline” necessary for you to lose weight. All it means is that
you finally gave up on something that wasn‘t working. And if you ask me, that‟s a
sign of your intelligence and psychological health, not a sign of insufficient
There isn’t enough motivation in this world to make you successful
at eating less of foods that don’t serve you, promote your health, and make
you sick. Eventually they will get the best of you. Just ask the
But you have, or can become aware of all of the motivation you need to
make the changes that will cause you to look, feel and perform better every day –
the changes that will cause you to lose weight as a natural result of how you eat
think and live.
The motivation that has “failed you” when it came to dieting will fuel you as
you create a successful lifestyle and start making your health, not weight loss,
your goal.
Many people think that improving your lifestyle is difficult. The reality is,
being diet-trapped is difficult – whether or not you think you‟re dieting!
Living in diet traps is living a lifestyle that keeps you confused and
chronically overweight (or locked in battle with disordered eating). Dieting and
being overweight or obese are grueling. Developing a successful lifestyle is way
Now, initially, getting out of the diet traps and into a successful lifestyle
requires some effort, because there‟s a learning curve. But it‟s not a constant
test of will; it‟s an energizing, fulfilling process – because you‟re getting your
needs met. So, you benefit from increased energy right away, more than making
up for the effort you‟re investing!
We are designed to follow our instincts in this process, and to eat to
satiation as often as possible, without getting too little or too much.
The natural result is a body with adequate reserves but no excessive
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fat that results in physical compromise… But our mechanisms of
satiation can work properly only if we eat foods consistent with our
design… the solution is not to learn how to eat less than desired, but
rather to eat in a way that‟s appropriate for our species.
Alan Goldhamer
Doug Lisle
The Pleasure Trap
When you start eating a Nutrient Rich diet, and create a successful
lifestyle, you no longer fight your basic desires to eat and be fulfilled. You
transition from foods that stimulate and sabotage you to foods “consistent with
your design” that truly nourish and nurture your body and will naturally taste great
to you.
You find your weight naturally adjusting to a healthy level – while you‘re
living your life and accomplishing your other goals in life.
This is why you need much less motivation to change your lifestyle than
you need to persevere in a diet -- you and your body are finally on the same
The End of “Diet Thinking”
Originally we used to say “the end of dieting”, but let‟s face it; people who fall for
diet traps have thinking that reinforce the way they live.
It‟s the way you are thinking that matters. It‟s the concepts you buy into that
matters. To begin changing your thinking Go to and take The
Nutrient Rich Primer - The Introduction to Eating the Nutrient Rich Way and learn
The Most Successful Way to Eat for Health, Performance and Natural Weight Loss! …
And did I mention, eating the Nutrient Rich way is the only way to live at or
near your ideal weight, all year round without compromising your health as part
of a successful lifestyle?
We will help you steer clear of diet trap with daily tips and solid science
from Dr Fuhrman and other nutrition and lifestyle medical professionals that will
keep you eating for health, performance and natural weight loss and loving it!
Follow Nutrient Rich on:
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About the Author:
John Allen Mollenhauer, a lifetime member of the National Health Association, is
the founder of which was in part inspired by Joel Fuhrman MD
of, author of the bestselling books Eat to Live and now the book
series Eat for Health. Also, T. Colin Campbell, Professor Emeritus of Nutritional
Biochemistry at Cornell University who authored the most comprehensive study
of nutrition ever conducted. The China Study, which was funded by the National
Institutes of Health, revealed startling implications about the relationship between
diet, weight loss and long term health.
A leading authority in PerformanceLifestyle Training and Coaching John Allen
helps men and women around the world live in balance with vibrant health and
peace of mind while achieving even their most ambitious life goals.
He is the co-author of the book The Curse of the Capable, (Fall 2009) by Harvard
Psychology Instructor Arthur P Ciaramicoli PhD. He is a leading Personal Energy
Management Specialist, certified Health, Lifestyle Performance coach and trainer
and, founder of both and The Lifestyle Coaching
Center in Livingston, NJ.
His upcoming books include “The Nutrient Rich Revolution – Eat Better, Not
Less!” and “Lose Weight the Nutrient Rich Way!”, which focus on helping people
get free of diet traps and dieting schemes that keep people stuck and suffering
from weight and health issues. He asserts that eating foods that are low in
nutrients and high in calories and substances that the body does not need, throw
the body out of balance and are at the root of obesity and declining health trends.
Follow John Allen or “JAM” on:
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