The Standard North American Diet is broken beyond repair. Not to worry, though, because Maximized Living has spent years crafting the plans and the tools to help you escape the scary food and health trends we are facing.
Nutrition Fact vs. Fiction
Key Rules for Successful Shopping Adventures:
- Food must have an expiration date within a couple weeks of purchase. If it doesn’t break down soon you’re body won’t break it down soon either.
- It can’t come in a box.
- Stay on the perimeter of the grocery store. That’s where the fresh foods are. Consider the aisles to be “no fly zones”.
- Could your great grandparents make and eat it? While technology is awesome, the opposite may be the case for when it comes to our food.
- First and foremost, focus on the ingredients portion of the label.
- Look for a minimal number of ingredients — the less the better. You can dress it up once you buy it.
- Look for natural ingredients, such as the items included on the Core Plan. (Avoid ingredients you can’t read or pronounce because they were probably made in a laboratory).
- Buy more foods that aren’t required to have labels because what you see is what you get (i.e. fruits and vegetables).
- Make a habit of checking the label on each item you buy. It won’t be long before you will know exactly what to consider. Consequently, it will quickly become a habit and won’t add any extra time to your trip to the store.
- Spend less time looking at grams of fat, carbohydrates, proteins, calories, and serving size.
- Remember that the recommended daily values on this part of the label do not take into consideration age, gender, athletic activity, or specific dietary needs.
- Beware of boisterous advertising claims. Cereals have recently been under the microscope by the FDA for claiming outrageous health benefits, such as “low in fat” or “trans-fat free,” while clearly listing unhealthy, dangerous ingredients on the label. The advertisers want you to SEE “Low in Cholesterol,” (which doesn’t matter), and miss high-fructose corn syrup on the ingredients list.
- Being low in fat, low in carbohydrates or sugar-free does not make something healthy.
- Being organic or located in the health food section of the store, (i.e. organic sugar or organic potato chips), does not make something good for you.
Watch Out for the Following Common Hidden Ingredients:
- Various forms of sugar (foods ending in “-ose”)
- Monosodium Glutamate (MSG), a powerful stimulator of free radical production in the body
- Hydrolyzed or autolyzed ingredients (highly heated, addictive excitotoxins)
- Artificial sweeteners (sucralose/Splenda®, aspartame/Nutrasweet®, Equal® among others)
- Hydrogenated or partially-hydrogenated oils. These trans fats may still appear on the ingredients list, but if the quantity per serving is less than 500 mg, the food can boast “trans-fat free” on the label. You may notice the serving size has conveniently “shrunk” over the years.
- Refined flour touted as organic. If it isn’t “sprouted, whole grain, or stone-ground” it is refined.
- Additives, colorings, chemicals and preservatives.
Now That You Know What to Look for
You have the know-how to seek out all the best foods available to you, but your at-home menu can get stale no matter how fresh your ingredients are. At True Source, we host recipe nights that’ll help ensure your home cooking reaches restaurant quality taste.
Join your fellow Maximized Living patients for a night of delicious homemade recipes. Be sure to ask the front desk for time, location and other specific event details.
Healthy Chocolate Treat Recipes
Here are the much requested directions and healthy chocolate recipes from the recent event
- Chocolate Almond Power Bars
- Simple & Easy Black Bean Brownie Bites
Simple & Easy Black Bean Brownies
½ Cup Cacao Powder
4 Tbs. Coconut Oil
½ Cup swerve or Xylitol
1 Can (150z) Organic Black Beans
1 Tsp. Vanilla Extract
½ Cup Almond Flour
½ Tsp. Sea Salt
¼ Cup Water
1). Rinse & drain black beans
2). Heat the black beans on the stove top to soften
3). Blend all the ingredients together (in a blender is best)
4). Grease an 8×8 pan with coconut oil and bake for 30 min at 350.
Chocolate Almond Power Bars
2 cups almond flour
1 cup ground flax seed meal
½ cup unsweetened shredded coconut (optional)
2 Scoops grass fed whey protein (chocolate or vanilla)
½ cup swerve or xylitol (or ¾ tsp powder stevia)
¼ cup cacao powder
2oz (¼ cup) organic butter
¼ cup almond butter
3 squares unsweetened chocolate
½ tsp pure vanilla
4 squares unsweetened chocolate
2 tbsp of coconut oil
1 tbsp of organic butter
¼ cup of swerve or xylitol (or ¼ tsp of pure liquid stevia)
Place almond meal, flax meal, shredded coconut, Whey Protein, and swerve/xylitol (stevia) in a food processor.
Pulse until ground into meal
In a double boiler, melt coconut oil, butter and 3 squares of unsweetened chocolate.
Once melted add vanilla to melted chocolate/coconut mixture.
Mix liquid chocolate with dry ingredients in a bowl until turns into a paste
Press mixture into an 8 x 8 glass baking dish.
Chill in refrigerator for 1 hour, until mixture hardens.
In a double boiler, heat butter and coconut oil until liquid.
Add xylitol (stevia) and heat and stir until dissolved
Add 4 squares of unsweetened chocolate. Stir until melted.
Pour melted chocolate over pressed mixture in glass dish. Return to refrigerator for at least until chocolate hardens.
Remove from refrigerator, cut into bars and serve. (If chocolate cracks when cutting, let soften for 10 minutes first)