In this lesson you'll learn how to embrace the power of natural, unprocessed foods.

One client learned about this strategy and commented:

"I switched to unprocessed foods for weight loss. Now, instead of looking at a nutrition label, I'm reading ingredients like 'broccoli' and 'chicken.' What a concept!"

It's a topic that's near and dear to my heart – getting a whopping 80% to 90% of your daily calories from delicious, whole foods that Mother Nature intended.

The key is to thrive, not just survive. And what better way to do that than by relishing in the joy of nutrient-dense, minimally processed foods that not only nourish your body but also tantalize your taste buds?

So, let's embark on this journey together, exploring how you can effortlessly achieve the 80/20 or even 90/10 balance with foods that you genuinely enjoy.

How to Get Your Calories from Unprocessed Foods

Before we dive into the nitty-gritty of food choices, let's revisit the basics of eating to slow the natural aging process. At its core, mindful nutrition is about eating real, unprocessed foods. We're talking about fresh veggies, high-quality meats, healthy fats, and a sprinkling of nuts and seeds.

The idea is simple: fuel your body with foods that promote optimal health, and steer clear of modern-day, processed pitfalls. By doing so, you not only nourish your body but also create a foundation for sustained energy, mental clarity, and overall well-being.

Unprocessed foods are great for weight loss; however, when you start your body may be confused... especially if it's used to ordering through a drive-thru, not a garden.

The 80/20 or 90/10 Rule – Finding Your Sweet Spot

Now, let's talk about that magical 80/20 or even 90/10 balance. It's all about making conscious choices to fill the majority of your plate with nutrient-dense, minimally processed foods while leaving a bit of room for indulgence. The key here is finding your sweet spot – the balance that works for your body, your goals, and your lifestyle.

Years ago I told my grandmother about the idea of eating unprocessed for weight loss. She said, "Back in my day, we just called it food."

Remember, this lifestyle isn't about rigid rules or deprivation; it's about embracing a sustainable, enjoyable way of eating that supports your health and happiness.

So, let's break down some practical steps to help you achieve that sweet spot effortlessly.

1. Prioritize Whole, Unprocessed Foods

The foundation of mindful eating lies in whole, unprocessed foods. Load up on colorful, non-starchy vegetables, organic and pasture-raised meats, and healthy fats like avocados, olive oil, and coconut oil. These foods are not only rich in essential nutrients but also incredibly satisfying, making it easier to stick to your goals.

When you're grocery shopping, focus on the perimeter of the store – that's where you'll find the fresh produce, meats, and dairy. Minimize your trips down the aisles with processed and packaged foods, as these often come with a laundry list of additives and preservatives that our ancestors wouldn't recognize.

2. Create a Healthy Pantry

Stocking your pantry with healthy staples ensures that you always have the right ingredients on hand. Opt for items like nuts, seeds, coconut flour, almond flour, and a variety of spices to add flavor to your meals. Having a pantry not only makes meal prep a breeze but also reduces the temptation to reach for processed alternatives.

3. Embrace the Art of Meal Prepping

One of the most effective ways to stay on track with your longevity goals is to embrace the art of meal prepping. Dedicate two days each week, Sundays and Wednesdays, to preparing meals in advance, ensuring that you have wholesome options readily available. Having a fridge stocked with pre-cooked proteins, roasted veggies, and homemade sauces makes it easy to assemble delicious, meals on the fly.

4. Know Your Farmer, Know Your Food

Quality matters, especially when it comes to your protein sources. Whenever possible, choose grass-fed, pasture-raised meats that are free from antibiotics and hormones. Not only does this support your health, but it also aligns with this philosophy of eating foods that are as close to their natural state as possible.

5. Get Creative with Recipes

Elevate your dining experience by getting creative with your recipes. Experiment with herbs, spices, and different cooking techniques to add variety and excitement to your meals. Explore the world of desserts using natural sweeteners like honey or maple syrup and indulgent treats made with almond flour or coconut flour.

6. Embrace the 20% – Indulge Wisely

Now, let's talk about the 20% or 10% – the portion of your diet where you have the flexibility to indulge in foods that might not be strictly on the menu. The key here is mindful indulgence. When choosing your treats, opt for high-quality options made with real ingredients. Dark chocolate, a glass of red wine, or a piece of artisanal cheese can be enjoyed in moderation without derailing your progress.

7. Listen to Your Body

Last but certainly not least, listen to your body. Pay attention to how different foods make you feel, both physically and mentally. The beauty of this lifestyle is that it allows for individualization. Some may thrive on a stricter 80/20 approach, while others may find balance with a more lenient 90/10.

Remember, the goal is to create a sustainable, enjoyable way of eating that supports your health and well-being. If you find yourself feeling restricted or deprived, reassess and make adjustments that align with your personal preferences and goals.

Summary:

Achieving the 80/20 or 90/10 balance with mostly-unprocessed foods is not about perfection; it's about progress. Embrace the journey, savor the flavors of real, whole foods, and revel in the joy of nourishing your body in a way that aligns with your instincts. By making conscious choices and finding your sweet spot, you'll discover a newfound vitality and well-being that transcends the plate.

So, go ahead – add life to your years by eating foods that make you feel alive, energized, and satisfied.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.