“Beloved, I pray that you may prosper in all things and be in good health, just as your soul prospers.”  3 John 1:2 

I think we have all heard these statistics before.   In fact we have heard them so much I think we have become numb to them because being overweight has become normal.  7 out of every 10 Americans are overweight.  4 out of every 10 Americans are obese.  1 out of every 2 Americans has some type of chronic disease such as heart disease or diabetes.  Currently there are 30 million Americans living in the United States with diagnosed diabetes, costing the US healthcare system 245 billion dollars.   One of the main reasons that disease is so rampant in the United States is due to the over consumption of processed foods.   

I think most everyone knows that eating sugar and processed foods isn’t very good for them, but so many people continue to consume these foods.  One of the reasons for this is that processed foods are specifically designed to be addictive.    Processed and packaged foods are also readily available at the grocery store and heavily marketed to kids and adults alike.    As a nation these processed foods are being over consumed, but it is leaving our bodies literally starving for nutrients.   We have it backwards in this country.  We eat a lot of food, but get very little nutrition.  We actually don’t need a lot of food, but we do need a lot of nutrition. 

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That is where eating foods that are nutrient dense comes in.    Nutrient density refers to a food that is relatively rich in nutrients for the number of calories it contains.  It’s getting the most bang for your buck so to speak.  This is true both literally, getting the most nutrients and energy per calorie, and figuratively, spending your hard earned dollars on foods that leave you satisfied and sustain your metabolic needs.  It’s a fact that purchasing foods that keep you satiated and nourish every cell in the body keep you from wasting money on expensive packaged snacks, fast foods, and unhealthy foods that lack the ability to provide what the body needs.   

In order to get your hijacked taste buds back, start eating foods that are very nutrient dense.  Here is a list of some of the top nutrient dense foods you can consume.   

  • Kale 

  • Watercress 

  • Bok Choy

  • Spinach

  • Brussel Sprouts

  • Carrots

  • Broccoli

  • Cranberries 

  • Strawberries 

  • Raspberries 

  • Blueberries 

  • Flax Seeds 

  • Basil 

One suggestion that I like to make to people is try to eat at least one power salad a day.   Have a big bowl of greens such as spinach and kale and top it off with some berries, broccoli sprouts, peppers and other vegetables you enjoy.  Start gradually by replacing one meal that would normally be full of processed foods and eat a power salad instead.  Eventually replace all processed foods with real food that is nutrient dense.    You will get your health back and drop those extra pounds without starving yourself to death. 

According to Webster’s Dictionary, the original definition of the word diet is “the usual food and drink consumed by an organism.”  However in today’s society the word diet has become a nasty four letter word.  Most people associate the word “diet” with restricting food intake in order to lose weight.  The thought of restriction elicits all types of negative emotions setting most people up for failure before they have even begun to make changes.    My goal is to change this paradigm.   

Diet is what you do on a daily basis to nourish every cell in your body; it’s a lifestyle.  What you choose to put in your mouth moves you in one of two directions; the direction of health and nourishment or the direction of disease and degeneration.  The choice is yours.  You have the God given power and strength to decide.  The good news is that even small changes in your eating habits can yield big results! 

If there is an area that you struggle in, I would love to partner with you on your journey of better physical, mental and spiritual fitness.  Please send me an e-mail at troy@troyismir.com to get the conversation started of how you can live your best life.  

Troy Ismir, MS

Spiritual Warrior

Health Coach and Personal Trainer