As an overview:
Part 1 addresses the need for consistency
Part 2 deals with moving from dreams to goals
Part 3, today, discusses the need for proper nutrition
Part 4, will provide a meal plan that you can adopt for your own dietary needs
Previously, I said that it all begins with food and it does. Our bodies are systems and we get energy to do the things we want to (and even the things we don’t) from the foods we eat. We get a minimal amount of energy from sunlight but more so, the sun powers the energy change we need to convert food energy to calories and to absorb nutrients from our food.
So we need the right kinds of foods in the right quantities and at the right times in order to keep our bodies running at optimal condition. Fresh fruits and vegetables supply antioxidants to help protect our bodies from disease but also supply the trace elements we need to maintain our body composition. There are even foods we can eat to help counteract the harmful effect other foods can have on our systems.
Full Disclosure: I am not a medical doctor or nutritionist but I read a lot about food and nutrition and I am sharing tips I have learned from years of combing through a multitude of books and seeing the impact food has on my body.
I refer a lot to a book by Dr. Joel Fuhrman called The End of Dieting: How to Live for Life. This book changed the way I look at food and I think might help you also (Click the book title above to purchase your own copy at Amazon)
For a long time, I would read book after book that all seemed to say different things. There are books that list foods to avoid or foods to eat. There are books on diets that are meant to last a few days or a few weeks but what after that? But I could never find a comprehensive plan – the foods I need to eat everyday for a long time to ensure I am getting the proper nutrition.
Dr. Fuhrman introduced an acronym called G-BOMBS that I have adopted and that I’ve referenced several times on this blog.
G - Greens B- Beans O - Onions M - Mushrooms B - Berries S - Seeds and Nuts
- Greens, all greens, even lettuce have powerful antioxidant and promote healthy vision, prevent diabetes and have strong anti-cancer properties. Salads are a great way to load up on raw greens. Skip the dressing sometimes.
- Beans have high levels of fiber and resistant starch (the carbs that are not broken down by digestive enzymes). About one third of the calories in beans are not absorbed but they converted to fatty acids to help keep the colon healthy.
- Onions help to reduce inflammation but first they must undergo a chemical reaction to produce a sulfuric compound. This reaction starts when you chop or chew onions, which is why it’s important to chew properly. Also, if you cut onions, don’t leave them exposed overnight.
- Mushrooms bind to abnormal cells in our body and label them as “garbage” so the immune system can work to destroy them.
Cook Mushrooms before you eat them.
- Berries (and pomegranates) They taste good. Antioxidants that help block the growth of cancerous tumors. Berries and pomegranates have the highest nutrient-to-calorie ratio of any fruit.
- Seeds are fat magnets. They act like a sponge in the digestive tract, preventing fat from being absorbed, and pull bad fats out of the bloodstream and into our stools so they can be excreted. Hemp seeds, chia seeds, flaxseeds and walnuts also contain omega – 3 fatty acids (a deficiency in omega-3 fatty acid has been linked to depression and inability to deal with stress)
Like the construction of a building, the G-BOMBS are the bricks for the foundation. Anything else is extra, added after the building blocks have been laid. Meat is an extra, other fruits are extras, grains are extras.
Even if you eat the extras, you should try to eat these GBOMBS every day.
For additional info, see
Other posts I’ve written about GBOMBS are:
In the next installment, I’ll share a weeklong meal plan using GBOMBS in lots of deliciously-different ways.