incredible-healthy-nutrient-dense-variety-of-food
Incredible Healthy Nutrient-Dense Variety Of Food

It is important to take care of both your mind and your body, and learning about the Easy Weight Loss Diet when you are trying to loose weight, will allow you to achieve and maintain overall health and well being, and you’ll  be rewarded in many ways.  It will allow you to take charge of your life and feel good about the choices you make.

You will improve your physical health, gain strength, stamina, and feel more fit, avoid negative health issues and crippling diseases, by eating healthy nutrient-dense foods, like the ones found in the Mediterranean diet, per a 2017 Nutrition Today study reviewed by the National Institutes of Health (NIH). The Mediterranean Diet was chosen by the U.S. News and World report as the number 1 overall diet for 2019.

Will the Mediterranean Diet repeat as the number 1 overall diet in 2020? On January 4, 2020, U.S. News and World Report released its new ranking of 35 popular diets, with the Mediterranean Diet coming in ranked as the No. 1 overall diet for 2020. The Mediterranean Diet is followed by the DASH Diet and the Flexitarian Diet as top overall diets.

You will be mentally stronger and also gain a more positive attitude, by avoiding mental health issues like anxiety and depression, experiencing more enjoyment in your life, per a 2008 Indian Journal of Psychiatry study (NIH).  You will become a role model and become a leader for your family and friends and be more enjoyable to be around.  A 2018 Association for Psychological Science “Social Pursuits Linked With Increased Life Satisfaction” study determined that and we quote….

Our research showed that people who came up with ‘well-being’ strategies that involved other people were more satisfied with their lives one year later, even after taking into account that they were marginally happier to begin with.

In a large 20-year 2008 “Dynamic Spread of Happiness in a Large Social Network: Longitudinal Analysis Over 20 Years in the Framingham Heart Study” research published in the British Medical Journal (BMJ) it was determined that people’s happiness depends on the happiness of others with whom they are connected and the dynamic spread of happiness in a large medical-social network can be the result.   This provides further justification for seeing happiness, like health, as a collective phenomenon diet required for human nutrition.

Lifestyle changes

Any changes in your lifestyle should be a work in progress.  Remember, it takes an estimated 66 days to break an old habit and form a new one, according to a 2009 European Journal of Social Psychology “How Are Habits Formed: Modeling Habit Formation in the Real World” study.  Lasting changes take time.

healthy-nutrient-dense-food-variety
Healthy Nutrient-Dense Food Variety

So, when trying to loose weight, begin by setting small achievable goals that can be easily added to your busy schedule, and that you can control and not be overwhelmed by.  A good model to set new goals is setting “SMART” goals that means clarifying your ideas, focus your efforts, use your time and resources productively, and increase your chances of achieving what you want in life.

According to Wikipedia research, SMART stands for S-specific, M-measurable, A-achievable, R-relevant, and T-time bound.   Health and well being involves being aware and making positive changes in all the life dimensions so they remain in balance with each other.  The most obvious and most basic place to start making these changes is by making healthy choices about diet and exercising, per a 2006 CMAJ (NIH) study; getting enough sleep, per a 2016 NIH “A Good Night Sleep” study; and maintaining a positive attitude, as covered in our “How To Change Your Thoughts To Change Your Life” article.

Making changes in these areas is the most important investment you can make in your life.  Strive for the best health and wellness you can achieve by making positive changes and mindful healthy choices for lifestyle changes that last, as confirmed in a American Psychological Association (APA) 2010 “Making Lifestyle Changes That Last” study.

Adopt A Proven Path

According to a 2019 NIH “Health Tips For Adults” study, there is a proven path to both overall health and well being, and it all starts with diet and proper nutrition and physical activity.  In most of our articles we have stressed the importance of choosing fresh organic foods over store-bought foods, and it’s as important for you to understand why.

Foods on your grocery shelves are not as fresh as they appear because of chemical preservatives applied to the food, as discussed in a 2015 ResearchGate “Shelf-Life Study of Fresh-Cut Fruits Using Chemical Preservatives” research . Sure, they look fresh, but, in reality, it’s very likely, these fresh-looking foods, have been on a path to your grocery shelves taking maybe weeks from harvest to grocery shelves, traveling in refrigirated trucks, even thousands of miles.

During this transportation time it is estimated that foods loose as much as 50 percent of their nutritional value.  According to a 2008 International Journal of Food Science and Nutrition (NIH) “Nutritional Quality of Organic, Conventional, and Seasonally Grown Broccoli Using Vitamin C as a Marker” study, vitamin C content of broccoli was cut in half when shipped out of the country instead of eaten locally.

high-micronutrient-dense-healthy-foods
High Micronutrient Dense Healthy Foods

It is why we have always recommended you find a local small farmer, or a roadside farmer’s stand, selling fresh organic non-GMO (non-genetically modified) fruits and veggies, to buy from, or, even better, plant your own backyard garden, as covered in our “What To Plant In Vegetable Garden” article.

And, besides, according to research, like a 2017 Preventive Medicine Report study reviewed by the NIH study, gardening is very healthy not only physically but mentally.  A regular dose of gardening is good for public health.  You should also locate a small local butcher where you can buy fresh lean grass-fed beef, pork, and free-range poultry, or purchase them through the links furnished in this article.  And, locate a local fish market source where you can buy fresh fish and seafood or through these article links.

According to a 2017 Environmental Health study reviewed by the NIH, just as important as freshness, is buying certified organic and non-GMO foods, because organic foods will be free of perservatives, chemical fertilizers, antibiotic residuals and antibiotic-resistant bacteria infestation, food dyes, and other chemical additives, which is much more healthier for you.  Quoting the study:

Of greater concern is the prevalent use of antibiotics in conventional animal production as a key driver of antibiotic-resistant-disease in society; antibiotic use is much less intensive in organic production.

mediterranean-diet-wild-caught-seafood-veggies
Mediterranean Diet Wild-Caught Seafood Veggies

One other thing about being fresh, besides having the full nutritional value, it tastes so much better, full of flavor, and tenderness or firmness, depending on what it is.  For example, in a fresh tomato, you want the bursting tangy flavor, but also firmness when you slice it.

Or, a fresh ear of Silver Queen corn, you want the sweet flavor of the natural sugars and the tenderness of the kernels, when you bite into it.  There is a huge difference in biting into a freshly washed tomato off the vine, and biting into a refrigerated store-bought tomato, isn’t there?  Make an effort to have more home-cooked nutritious meals for you and your family, per a 2017 International Journal of Behavioral Nutrition and Physical Activity (NIH) study.  Not only does it encourage healthier eating, but, also to spend more constructive healthy social family time together.

That important home-cooked meal should be breakfast, which will allow you and your family to get a jump start on the busy day ahead, by providing the nutrition needed early to enhance energy levels for the day ahead, and the ability to think faster and clearer mentally.

According to a 2018 Nutrition Bulletin study reviewed by the NIH, eating a nutritious breakfast is better because evidence supports morning‐loaded energy distribution as a beneficial strategy for weight control, as well.  Eating Breakfast is a key element of an Easy Weight Loss Diet.  Let your family (children) participate in meal planning.  Here is what this one 2010 Adolescent Health Medicine Therapy (NIH) study said about children involvement family cooking:

Increasing youth involvement in mealtime, tailoring interventions to family characteristics, and providing support for families experiencing time-related barriers are suggested strategies for future research.

healthy-wild-caught-shrimp-veggies-and-olive-oil
Healthy Wild-Caught Shrimp Veggies and Olive Oil

First of all, kids love being involved in making fun meals and snacks.  Speaking of snacks, keep more healthy snacks on hand such as fresh fruits and veggies, raw nuts, and whole grains, and do away with chips and addictive sweets.  Be a good example and show your kids to eat when they are really hungry, not when they’re emotionally upset, bored, angry, or sad, in order to stay at a healthy weight, as confirmed in a 2018 Mayo Clinic “Weight Loss: Gain Control of Emotional Eating” study, emotional eating connected to weight gain..

Enjoy variety from all the four major food groups, such as fresh fruits and veggies, lean sources of protein, low-fat diary, and whole grains.  More on these four nutrient-dense food groups a little later.  Do you find yourself racing to the pantry when you’re feeling down or otherwise upset? Finding comfort in food is common, and it’s part of a practice called emotional eating. People who emotionally eat reach for food several times a week or more to suppress and soothe negative feelings according to a 2010 Eating Orderly study reviewed by the NIH.

They may even feel guilt or shame after eating this way, leading to a cycle of excess eating and associated issues, like weight gain. Eat when you are actually hungry, not when you’re stressed or feeling emotional, and eat in moderation by focusing on feeling comfortable after you eat.  According to the American Psychological Association (APA) 2013 “Stress and Eating” study , thirty-eight percent of adults say they have overeaten or eaten unhealthy foods in the past month because of stress.

Half of these adults report engaging in these behaviors weekly or more.  Practice the technique of “putting your fork  down”, after taking a bite of food, lay your fork down in your plate, chew your food slowly and savoring it, and even start up a healthy conversation.  Being positive and optimistic is essential to your overall healthy lifestyle and well being, per this 2015 NIH “Positive Emotions and Your Health” review.  Choose your free-time activities by things thet interest you and you enjoy, whatever that might be.  Learn to relax, reducing stress and anxiety, an  re-center yourself, by meditation, deep breathing exercise (1), yoga, listening to music or dancing, singing, or whatever works for you.

foods-high-in-essential-amino-acids
Foods High In Essential Amino Acids

In one 2009 Cambridge Core study reviewed by the NIH, participants were asked to engage in eight weeks of yoga. They were then assessed on their mindfulness and insightful understanding involving basically their understanding of themselves and of situations surrounding them. The results showed that regular yoga may be a useful preventative measure to help diffuse emotional states such as anxiety and depression.

Give yourself credit for accomplishing small goals, and actually award yourself with a piece of dark chocolate for your acomplishments along the way.  Oh, you didn’t know that dark chocolate, as long as it’s eaten in moderation, that is, is very healthy for you, as confirmed in a 2011 Antioxidant and Redox Signaling (NIH) study. Be flexible and open-minded because sometimes life just gets in the way.  Sometimes life happens when you’re making plans or when you’re not making plans.

Don’t fear change because change will happen regardless of what you do and research has confirmed this theory.  According to a 2010 Elsevier “Longer Is Better” study published in the Journal of Experimental Social Psychology a group of people were required to view a painting that they were told was done in 1905. The next group viewed the same painting but this group was told that the painting was done in 2005. The 1905 group rated the painting much more aesthetically pleasing than the other group. Do you know why?

Because of humans resistance to change, the longer something is thought to exist, the better it is evaluated and perceived to have more value. Neuroscience research through the Neuroleadership Institute in 2014 research, teaches us that uncertainty registers in our brain much like an error or fear does and it needs to be corrected before we can feel comfortable again, so we’d rather not have that hanging out there if we can avoid it.

Don’t fear negative events either by developing “psychological resilience” which is the ability to bounce back from negative events by using positive emotions to cope, according to a 2008 Journal of Perspective reviewed by the NIH.  Have you ever heard of the saying, “the only thing constant in life is change”?

fresh-wild-caught-salmon
fresh wild-caught salmon

Spend time with family and close friends, and avoid overly negative or depressed people, if it can be avoided.  Remember negativity is contagious and it’s best to stay away from it, according to a 2007 University of Chicago Press Journals “Negativity Is Contagious, Study Finds” study.  The study offered that negative opinions cause the greatest attitude shifts, not just from good to bad, but also from bad to worse.

Read an inspirational book or listen to a positive motivational CD, or to a motivational speaker, or enroll in a positive thinking class.  Volunteer some of your free time to your church, or charitable, or worthwhile causes in your community.  By helping others in need, it will go a long way of fulfilling the need in you to be wanted and appreciated, which will improve your emotional outlook and health.

A 2017 Mayo Clinic “Helping People, Changing Lives: The 6 Health Benefits of Volunteering” study found 6 healthy benefits in volunteering: reduce depressive symptoms, a sense of purpose and value, remain active physically and mentally, reduce stress levels, develop social ties, and longer happier life.

Strive for balance in both your personal and work life, by making time for important relationships in your life.  A 2016 Frontier Pediatrics study reviewed by the NIH called for a work-life balance but it’s also about priorities.  What is your priority?  Don’t hesitate to call on family and close friends when you are struggling with something, or need support.  Embrace the opportunity to meet new people when you can, and expand your social circle, according to a 2019 Mayo Clinic Friendships: Enrich Your Life and Improve Your Health”study on friendships.

Easy Weight Loss Diet Is To Choose Fresh Nutritious Foods

So, what is all the hype about “nutrient-dense foods”?   Healthy foods or nutrient-rich foods, like found in the Mediterranean diet (2), contain micronutrients. These micronutrients include all the important vitamins and minerals, and trace elements, essential and non-essential amino acids, antioxidants, and omega 3 fatty acids, which are found in fresh organic fruits, vegetables, raw nuts, and edible flower seeds.

Foods that have nutritious calories, low in sugar, saturated fats, sodium (salt), and starches are the ones we’re talking about.  Foods that are naturally nutrient-rich include fruits, vegetables, raw nuts, and edible flower seeds, lean meats, dairy, and eggs, and fish, whole grains and complex carbohydrates, legumes, natural fermented foods, herbs and spices, and antioxidant drinks.

You may not be getting all the micronutrients your body requires to function efficiently and effectively if you’re not using this particular weight loss diet.  Not all weight loss diets are high-in-nutrition as the Mediterranean Diet. According to a 2015 Nutrients study reviewed by the NIH, increased intake of foods with high nutrient density can help to break the intergenerational cycle of malnutrition and obesity.  Americans tend to eat fast-foods that are high in calories and low in micronutrients (empty calories), found a 2015 Health Promotion Perspectives (NIH).

Americans also tend to eat more unhealthy processed or refined foods, which increases cancer risk, per a 2018 BMJ (NIH) study; or precooked foods, per a 2015 British Journal of Nutrition study, resulting in obesity; high-sugar, and higher risk of chronic disease, per a 2016 Nutrients (NIH) study; processed meats, per a 2018 BMJ (NIH) study resulting in higher cancer risk; or high-sodium foods, causing high blood pressure and other cardiovascular issues, per a 2016 American College of Cardiology (NIH) study; fried foods, increasing the risk of heart disease per a 2012 BMJ (NIH) study; or microwavable foods, per a 2015 Harvard Health “Microwave Cooking and Nutrition” study, that are full of hormones, perservatives, additives, flavoring, food coloring, and no telling what else, all of which are unhealthy, nutrient-deficient, and hard to digest.

healthy-medicinal-incredible-spices-for-seasoning
Healthy Medicinal Incredible Spices For Seasoning

Some studies show using microwaves are not safe, per this 2016 Journal of Neuroanatomy (NIH) study on microwaves and depression, that found that various non-thermal microwave EMF exposures produce diverse neuropsychiatric effects, including depression. Low nutrient foods usually contain more sugar, sodium and soluble-fats, and contribute to weight gain and poor health, as well.

These types of food increase your risk of health issues such as Type 2 Diabetes and heart disease, and many other chronic diseases.  According to the U.S. 2015-2020 Dietary Guidelines “Executive Summary” adult Americans are most likely deficient in the following micronutrients:

    • Mineral Calcium–food sources include non-fat diary, broccoli, dark leafy greens, and sardines.
    • Mineral Potassium–food sources include bananas, cantaloupe raisons, nuts, fish, spinach, and other dark greens.
    • Fiber–food sources include legumes, beans, peas, bran, whole grain, seeds, apples, strawberries, carrots.
    • Mineral Magnesium–food sources include spinach, black beans, peas, and almonds.
    • Vitamin A–food sources include eggs, milk, carrots, sweet potatoes, cantaloupe.
    • Vitamin C–food sources include oranges, strawberries, tomatoes, kiwi, broccoli, red and green bell pepper.
    • Vitamin E–food sources include avocados, nuts, seeds, whole grains, spinach, and dark greens.

    Nutrient-Rich Food Groups Is Best Weight Loss Diet

    healthy-antioxidant-rich-fruits-and-vegetables
    Healthy Antioxidant-Rich Fruits and Vegetables

    Organic Unrefined Grains and Complex Carbohydrates. (A)  Whole grain foods are low in fats, high in fiber, and complex carbs, preventing overeating because you feel fuller longer.  Always look for ingredient “whole” on the label, such as “whole wheat flour,” and have at least three grams of fiber per serving.

    Choose the following whole grains:  rolled oats, whole wheat pasta, whole wheat tortillas, whole grain wheat or rye crackers and breads, brown and wild rice, barley, quinca, buckwheat, whole corn, and cracked wheat.

    Organic Fruits, Vegetables, Nuts, and Seeds. (A)  Fruits and veggies are naturally low in fats.  Always buy FRESH certified organic and non-GMO foods.  Orange and dark green are the best skin colors in relation to being the healthiest fruits and vegetables, as confirmed in a Harvard Health “Vegetables and Fruits” study.Choose the following fruits and veggies:  broccoli, cauliflower, Brussell sprouts, leafy greens such as Swiss chard, cabbage, romaine, or bok choy, dark leafy greens such as spinach and kale, squash, carrots, and sweet potatoes. turnips and pumpkin, snap peas, green beans, bell peppers and asparagus; and in fruits, apples plums mangos, papaya, pineapples, bananas, blueberries, strawberries, cherries, pomegranates, and grapes.  Citrus fruits grapefruit and oranges, peaches, pears, melons, tomatoes, and avocados.

    Organic Lean Grass-Fed Finished or Free-Range Meats. (A) Beef; bison; poultry like chicken, duck, and turkey; veal; lamb; wild-game; and pork . Choose low-fat lean cuts of beef, or pork, veal, or lamb.  Look for “round”, or “loin”, or “leg” cuts on the packaging.  Trim other fat off before cooking, cooking by broiling, baking, or roasting.

    Limit the use of lean beef to not more than three times a week, found the American Institute of Cancer Research “Limit Red and Processed Meat” study. Chicken breasts are the best cut of poultry, being low in fat and high in protein.  Always remove skin and excess fat before cooking, either baking, broiling, grilling, or roasting.  Other healthy substitute meats include turkey bacon, ground chicken or turkey.  Protein non-meats sources include beans, peanut butter, raw nuts, edible flower seeds, legumes, lentils, and chick peas.

    Wild-Caught Fish and Shellfish .(A)  Fish and shellfish should be fresh cold-water, or wild-caught fish, clean and clear in color with firm springy flesh.  If you can’t buy fresh, purchase frozen or low-salt canned fish.  Wild-caught oily fish are best source of Omega 3 fatty acids, which include wild caught salmon, wild-caught tuna, mackerel, sturgeon, sardines, halibut, oysters, shrimp, mussels, clams, scallops, and lobster.

    Grass-Fed Finished Dairy, as cheese, milk, butter, and Dairy Substitutes and Brown Eggs. (A) Choose skim milk or low-fat milk, or enriched milk substitutes.

    certified-organic-grass-fed-or-free-range-finished-meats
    Certified Organic -Grass-Fed Or Free-Range Finished Meats

    Replace cream with evaporated skim milk for cooking and coffee.  Also use low-fat or fat-free grass-fed finished cheeses.  Brown eggs should come from grass-fed, free-range, cage-free hens, per a 2017 U.S.D.A. “USDA Graded Cage-Free Eggs: All They’re Cracked Up To Be” research.  Use the following forms: low-fat, skim, nut or enriched milk, like soy or rice, skim ricotta instead of cream cheese, low-fat cottage, string cheese, and plain low-fat fermented yogurt in place of sour cream.

    Natural Organic Fermented Foods. (A) Natural fermentation is the breakdown of carbs like starch and sugar by bacteria and yeast and an ancient technique of preserving food. Cultured foods aid in restoring the “good bacteria” or microflora in the human gut and aids digestion per a 1018 Foods study reviewed by the NIH.

    Common fermented foods include kimchi, sauerkraut, miso, kefir, tempeh, kombucha, fermented red wine, homemade beer, olives, and yogurt. These fermented foods may reduce heart disease risk and aid digestion, immunity, and weight loss, determined a 2018 Harvard Health “Fermented Foods Can Add Depth to Your Diet” study .

    Fresh Organic Herbs and Spices. (A) Spices are the flowers, fruit, seeds, bark, and roots typically of tropical plants and range from brown to black to red in color containing bioactive plant polyphenols with high antioxidant properties and excellent for human health.  There is now ample evidence according to a study done in March 2019 by Journal of AOAOC International reviewed by the NIH that spices and herbs possess antioxidant, anti-inflammatory, anti-tumorigenic, anti-carcinogenic, and glucose and cholesterol-lowering activities as well as properties that affect cognition and mood.

    In general, spices have a more pungent flavor than herbs. It is possible for one plant to provide an herb and a spice. Examples are cayenne, peppercorn, turmeric, cardamom, cinnamon, allspice, cloves, nutmeg, pepper, ginger, mace, saffron, vanilla, cumin, dill. Herbs are derived from the leafy and green parts of a plant, such as its leaves. Some examples include basil, oregano, rosemary, thyme, mint, and parsley.

    Antioxidant Drinks, Infused Water, and Fruit Smoothies. (A) Coffee or espresso used in moderation is good for your health because of it’s antioxidants and bioactive plant compounds, as confirmed in a 2015 Elsevier “Coffee in Health and Disease Prevention” book. Infused water is made from filtered water and various fresh fruits. Fruit or veggie smoothies are also very healthy. Checkout this blueberry-Peruvian Maca smoothie, as illustrated in our “What to eat For Health” article.

    gut-health-fermented-foods-for-wellness
    Gut Health Fermented Foods For Wellness

    Supplement Your Diet With A Natural Adaptogen Whole Food

    To effectively loose weight and the added nutritional benefits and assurance of eating fresh nutritious foods, supplement your diet with a natural, organic, non-GMO, healing whole food Adaptogen Peruvian Maca (A), which will provide you with all the benefits of fresh nutritional whole foods, per this 2012 Evidence Based Complementary Alternative Medicine study reviewed by the NIH.

    Adaptogens are a unique class of natural-growing plants (only a few recognized world-wide), that have the ability to assist the human body to “adapt” and naturally function properly, by providing a “normalizing effect”, or balancing effect, to harmful stressors, oxidation, inflammation, and other harmful substance.

    For example, According to another 2015 Evidence Based Complementary Alternative Medicine study (NIH), P Maca has been shown to be effective in treating anti-depressant-induced sexual dysfunction in postmenstrual women. Another NIH “Maca Reduces Blood Pressure and Depression, in a Pilot Study in Postmenopausal Women” study of post-menopausal Chinese women showed P Maca reduced blood pressure and depression.

    P Maca is a natural, non-toxic, nutritionally balanced, whole food containing 60 percent carbs, 11 percent protein, 9 percent fiber, 18 amino acids (one short of essential amino acids), 20 free fatty acids, vitamins thaimin (B1), riboflavin (B2), ascorbic acid (C), and niacin (great for healthy circulation), according to a 2017 Hindawi Journal of Food Quality. Minerals and trace elements such as calcium, phosphorus, magnesium, sodium, copper, zinc, manganese, iron, selenium, and boron. P Maca contains five different sterols (lowers colesterol), naturally occuring fruit sugar, and phytonutrients glucosinolates and polyphenols (plant bioactive compounds) believed to have anti-cancer properties, as confirmed in a 2002 ResearchGate “Antioxidant Activity of the Cruciferous Vegetable Maca (Lepidium Meyenii)” study

    One ounce (28 grams) of P Maca contains:  91 calories, 20 grams of carbs, 4 grams of protein, 2 grams of fiber, 1 gram of fat (fatty acids), 133 percent of RDI of vitamin C, 85 percent of RDI of copper, 83 percent of RDI of iron, 16 percent of RDI of potassium, 15 percent of RDI of vitamin B6, 30 percent of RDI of manganese.

    fresh-powder-capsule-Maca-root-plant
    fresh, powder, capsule Maca root plant

    Look back at the USDA study showing the various micronutrient deficienceies of most Americans.  Even if you didn’t eat fresh nutritious foods as we recommend, you could still supplement with P Maca, and go a long way in correcting those deficiencies outlined by the USDA, assuring you at least some hope of restoring and maintaining overall health and well being.

    Now that you are now aware of the Easy Weight Loss Diet, being the Mediterranean Diet, and you can make the effort to promote better overall health and well being for you and your family, do you feel like you’re better prepared to maintain a healthy weight?   Are you ready to take action? You’ll most likely want to read our “What Is the Best Diet 2020” article, as well. We know you probably have questions, so please address them below, and we will get back to you as soon as possible.  For more in depth information on the many and wide-ranging benefits of this incredible Adaptogen Maca, please read the following reviews:

    Maca Powder Health Benefits
    Manage For Stress
    What Is In Maca Root?

    (A) Follow these links for more in depth information, more documented research, and to purchase all of these incredible nutrient-rich foods.

    (1)  City of Hope Video
    (2) Doctor Oz Video