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What is a Nutritarian?

 

There’s this new to us thing – Nutritarian.

Can we talk about this? Because I had no idea it was a thing until it’s recent appearance on social medias.

I had to do some reading to understand. I hope you will too.

A Nutritarian is someone who bases their dieting decisions on those foods that have the most micro-nutrients per calorie.

Okay but seriously, what does that mean? I asked the same thing.

So, there’s a distinction between macro and micro nutrients. Macro is bigger nutrients like carbs, fats and proteins. Micro nutrients are smaller nutrients like vitamins and minerals, fiber and phytochemicals.

 

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& there it is – Nutritarian’s put their nutritional emphasis on vitamins and minerals. That’s pretty cool actually. What that really means is that Nutritarian’s place more emphasis on the components that heal and repair – than they do on the elements we are taught about our whole lives.

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Let us pause and soak in these wonderful photographs. Ones I wish I could take credit for. In my research I came across a woman named, Kristen, who became a Nutritarian and documented her journey. Her website is extremely informational, with amazing nutritional facts and support.

Follow her at hellonutritarian.com & thanks for letting us share your photographs Kristen!

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The term Nutritarian comes from Dr. Furhman, the guy that distinguished the things that break this type of eating away from other fads. He’s written a book called “Eat to Live” that encompasses the nitty gritty of being a Nuritarian and what that really means. Often times, this book is huge inspiration for people who become Nutritarian’s. This type of eating is most closely related to Veganism. The diets are similar in most ways but differ in where they find most of their nutrients and what they each avoid.

This is what you’ve been waiting for…

What do Nutritarians eat:

Eat these as much as you want:

  • all raw vegetables (goal 1 lb.)
  • cooked green and non-green nutrient-rich vegetables (goal: 1 lb.)
  • beans, legumes, bean sprouts, and tofu (goal: 1 cup)
  • fresh fruit (min. 4 daily)

Limit:

  • cooked starchy vegetables and whole grains (max. 1 cup)
  • raw nuts and seeds (max 1 oz.)
  • avocado (max 2 oz.)
  • dried fruit (max 2 tbsp.)
  • ground flaxseeds (max 1 tbsp.)

Do Not Eat:

  • dairy
  • meat / Animal products
  • between-meal snacks
  • fruit juice
  • oils
  • added salt

 

Oil is the big kicker here. And for most of us that is a huge adjustment, learning to cook with oil substitutes can be hard for those of us who grew up with only oils. But it can be done and the health benefits are bountiful!

How does this compare with the Arize nutrition plan?

At Arize we’re here to get you started on your journey to better health. Our nutrition plan is also designed to help you lose weight so we suggest you stay away from dairies, alcohol and fatty foods (good and bad). Actually, we are very strict in our meal plans and to detox your body while rebooting your metabolism we limit you to only fresh fruits, veggies and lean meats. You can do our program as a Nutritarian and Vegan – we have substitutes for all the things you wouldn’t eat. When you transition into your maintenance phase and you learn how to incorporate some of the good foods we limited you on, you get to add back into your meals the good fats and dairies if you choose. Continuing with our meal plans and any that are Nutritarian or Vegan will help you sustain your weight loss and your gained health.

Let’s be clear here. Arize approved, Nutritarian or Vegan – these are all healthy ways to eat. The differences between them are fueled by personal preferences.

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Spring Newsletter.

Spring is in full swing!

We’re recovering from Easter, hoping all y’all enjoyed family fun festivities and that you loved yourself most importantly. After all, He died for us & has Risen!

Check out our Spring Newsletter here:

Winter Newsletter

Stay caught up on all the new things we’ve got going on & get excited as we move into summertime and bikinis!

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What it means to change your lifestyle.

So you want to lose weight.

You want to be healthier.

Really, you just want to be happier.

Our society is saturated with different ways to do these things. Unfortunately, we want someone else to lose the weight for us. We want to wake up 30lbs lighter. We want to be able to take a pill that makes us pee out all the fat we don’t want. Our lifestyles are not conducive to lose weight, be healthier or happier. Something’s got to change.

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 It takes 21 days of consistently eating healthy for those choices to become a habit. But it takes 90 days for those choices to become life style changes. I know you’ve heard it before. 3 months. That’s how long your body takes to realize what’s happening to it. For it to forget what you’ve previously taught it. But also, for it to heal.

But how do you do it? How do you transition to healthy choices? What are our healthy choices?

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The most important thing you can do to set yourself up for success in life is plan ahead. This decision is no different with your health. Find a nutritionist or do your research, decide what you need in your life to be healthy, set your goals and plan to reach them.

Grocery Shopping.

Make your meal plan and shop for each week. Pick a day you can do this every week. When you get home from grocery shopping, chop up your veggies and divide your meals up so they’re ready to go. Some people go so far as to do all the cooking that day and freeze their meals, if you have the time – that’s a great option! Groceries & prep are a big deal, you’re less likely to make bad decisions if the food you need is easily accessible.

Snack your heart away.

There is a huge misconception about weight and how to lose it. The best way to lose weight and to keep your metabolism functioning at optimum rates is to continually feed it with nutritious foods. Really, you should be eating about every 3 hours. But these meals aren’t huge and they should keep you satisfied. Again, talk to a nutritionist. Do your homework. Chips aren’t NOT a snack. Actually, you shouldn’t eat anything that comes prepackaged. Imagine that. Depending on your lifestyle goals your snack options will vary. But SNACK, if you feel hungry – your metabolism is slowing down.

H2O Baby.

Just drink it. It doesn’t really matter if you like it or not – your body thrives when you give it water. It’s just that simple. Water makes your skin look great, clears acne, replenishes your bodies ability to heal, helps every organ do it’s job. Water aids in digestion, helps prevent high blood sugar, strokes and heart attacks. Do I need to continue?

Accountability y’all.

Find someone to hold you accountable. Someone who has the same goals as you do, enjoy the same foods you do. Or who can at least encourage you to stick to your goals. Knowing that you’ll have to eat something not on your plan in front of someone who will know your cheating yourself is enough of a deterrent for most of us. But having someone to cheer you on is also a reason we excel in life. These people – your accountability partners- will help you make these new changes for life.

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What if I fail?

You’re going to trip and fall. You’re going to break and cheat. It’s not easy to transition away from addictive foods like SUGAR. But you can do it. Just remember, one mistake is a small set back. It’s not a failure. Pick yourself back up and give it another go around. The only time you’ll fail is when you stop trying. When you no longer care about your health. So, let’s get this show on the road!

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Meal Replacement 101

Do you use a meal replacement? Do you know whats in your meal replacement? Why do you use it? How does it work?

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Meal replacements are used for just that, to replace a meal. For my busy little bees, the ones that tend to put their own nutritional needs on the back burner. A meal replacement shake is intended to replace a meal that would other wise be unhealthy. If you’re like me and you wait too long to eat you tend to make bad choices. Find a meal replacement. If you have a hard time eating breakfast, find a meal replacement. See, there are so many people out there that think skipping this meal is helping them lose weight. So wrong. Your body has been working tirelessly all night to heal, replenish, and restart. If you don’t nourish your when you wake up, you’ll hinder your metabolism.

We don’t like to use the word ‘Diet’.

But for the sake of this conversation I’m going to use it.

DIETS DON’T WORK.

Diets fail because we associate this word with the restriction of food. Dieters restrict their intake of food, leaving themselves hungry. In my case, HANGRY. If you’re like me and you wait too long to eat you tend to make bad choices. You crave everything bad for you & you’re generally in a negative mood. Let’s say you lose the weight you intended through with your diet, which is possible. What happens? You go back to the eating habits your used to but you over eat. You binge eat. Because you’ve been starving your body the duration of your diet. And in the end you gain back what you lost and in most cases – more than what you lost.

Meal replacements can end that viscous cycle.

So, a meal replacement is intended to nourish your body when you’re hungry. Or if you don’t have time to cook. Or if your in between meals and you can’t go another second without sustenance. And here’s the deal meal replacements aren’t just protein in a glass.

Meal replacement shakes are NOT the same as protein shakes.

Protein shakes are intended to solely provide your body with protein. Meal replacement shakes can equate with protein but they are so much more than that. Meal replacement shakes have added vitamins and minerals – hello beautiful skin. & if it’s a good shake, it’ll have an appetite support to keep you fuller for longer. Great meal replacement meals are also versatile. Can you cook with your meal replacement? WE CAN!

There are a ton of replacement products on the market. So, how do you choose the right one for you? Read those labels!

Here’s why we think our meal replacement is top notch:

  1. 18 grams of protein – EIGHTEEN!
  2. Added vitamins + minerals
  3. Can be used to cook with – did someone say pancakes?
  4. Chocolate and Vanilla styles that don’t leave bad aftertastes.
  5. Appetite support via GREEN TEA – hollistic is the way to go.
  6. We’ll make you a sample so you know you’ll love it before you commit.

Deconstructing Cravings

cravingsThe body is an amazing organism. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream, or bread or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or too stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.

The Arize Clinic Weight Health Programs will guide you on a nutrient dense whole foods diet, along with how often to eat and how much to drink, so you can begin to get back in touch with your body’s natural responses. Over the longer term, awareness of your body and its needs can tell you what whole foods are best for you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body and increase your awareness:

  • Have a glass of water and wait 15 minutes.
  • Do something healthy that you love to, take a 5 minute walk, play or groom your pet, give a family member a long hug.
  • Eat a healthier version of what you crave. For example, if you crave sweets, try eating a fruit and sweet or root vegetables.
  • What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
  • Notice habits that you may have created which “ring the bell” that it’s time for a sweet.
  • When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.
  • Schedule your sweet indulgences for special occasions rather than in response to a life situation or habit.

Good health, like happiness, requires a little effort but the rewards far exceed the effort.

“Let food be thy medicine and medicine be thy food” ― Hippocrates

4 Ways to Stay Regular

Gastrointestinal issues such as constipation and irritable bowel syndrome (IBS) can often be successfully resolved with simple lifestyle changes. Try these natural approaches:

  1. Eat a fiber-rich diet. Include a high-fiber breakfast in your morning meal, add extra servings of vegetables to your lunch and dinner, and substitute whole organic fruit at snack time.
  2. Drink plenty of pure, filtered water.
  3. Get daily exercise – walking, swimming, yoga or whatever you enjoy.
  4. Utilize some type of daily relaxation technique, such as biofeedback, breathing exercises or yoga (stress can interfere with relaxation of the whole body, including the bowels).

If constipation is a problem for you, consider our Aloe Lax.

Asian Diet vs American Diet

Check out the following interesting facts comparing the Asian (Chinese) diet to the American diet.

  • FAT – Chinese eat half the fat of Americans
  • PROTEIN – Chinese eat about one third less protein than Americans
  • CARBOHYDRATES – Americans eat 30% less carbohydrates than people in China do
  • FIBER – Americans eat 70% less fiber , on average, than people in China
  • HEART DISEASE – WOMEN – American women have five times the risk of dying from heart disease than Chinese woman do
  • HEART DISEASE – MEN – Middle-aged men in America are 1700% more likely to die from heart disease than men of the same age in China

Now look at these additional facts regarding the differences in our cultural diets.

  • Approximately 90% of the protein consumed in China is plant based.
  • The nation with the lowest rate of breast cancer in the world is China.
  • The lowest rate of breast cancer in China were found where the least animal protein and the most fruit, vegetables and grains were consumed.
  • The average Chinese diet includes mammal meats just one or twice per month, poultry (including eggs) 2-3 times per week and fish whenever available.
  • American women consumer twice the calcium as Chinese women, but have much higher rates of bone loss. Very little dairy is consumed in China.
  • As Chinese adopt the western (American) diet, heart disease, obesity and diabetes are rising in cities

The Arize Clinic weight loss dietary recommendations are in line with an Asian diet, with emphasis on consuming vegetables, fruits and lean proteins. Call our clinic today to talk to a dietician or nurse about starting your weight loss journey. Our programs has helped thousands lose weight quickly and safely.(See our weight loss success stories.)

 

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Alarming Prediction for 2020

cylinderIn 1985 less than 24% of the total population was overweight or obese and type II diabetes was considered an adult-only disease! Scientists predict that by the year 2020, the obesity epidemic will be far more dire situation than it is today.

  • 83% of men and 72% of women will be overweight or obese by 2020 – that’s an average increase of 10%!
    11% for men and 9% for women, over today’s percentages
  • 77% of men and 53% of women will diabetic or pre-diabetic by 2020 – that’s a an average increase of 12%!
    14% for men and 10% for women, over today’s percentages

Here is  the health benefit of a weight loss of only 20lbs:

  • Reduce LDL levels by 15 percent.
  • Reduce triglyceride levels by 30 percent.
  • Increase HDL by eight percent.
  • Reduce total cholesterol levels by 10 percent.

Contact Arize Clinic for help with reaching your weight loss goals safely and effectively. Call 256-533-4700 for an appointment.