THE NEW HEALTH CLUB
STEP TWO:
TRY NEW FOOD
Humans all require the same basic food groups to thrive. But finding foods that you love, that fit your lifestyle, that keep you satisfied and help you feel great is more of a personal thing. Fortunately, nature provides us with an abundance of healthy food options, so you need never feel deprived. And although nutrition myths claim otherwise, GREEN-RATED foods provide the optimal balance of nutrients, with little need for supplementation.* The key is to think of it as a journey and do some exploring. Make a point to bring the foods below into your daily routine. With thousands of phytonutrients and a diverse array of flavors, these foods can satisfy any craving.
*Studies suggest that up to 40% of the population is deficient in vitamin B12, which is necessary for neurological health. Making sure you get adequate amounts of this inexpensive soil-borne supplement is especially important for people following a plant-based diet, as it is stripped away from produce and water through modern-day processing techniques.
GREEN-RATED TASTE GREAT, FILL YOU UP, AND HELP YOU HEAL
(click to learn more)
Go For The Green Leafies
These salad regulars are so potent, they should make appearances at every meal.
Arugula, Basil, Beetroot Greens, Bok Choy, Cabbage, Chard, Cilantro, Collard Greens, Dandelion Greens, Endive, Kale, Lettuce, Mustard Greens, Parsley, Romaine, Spinach, Turnip Greens, Watercress, etc.
Vary The Veggies
A colorful variety of GREEN-RATED veggies will give you a healthy helping of phytonutrients.
Artichokes, Asparagus, Beets, Broccoli, Brussel Sprouts, Carrots, Cauliflower, Celery, Cucmber, Mushrooms, Onions, Peppers, Potatoes, Pumpkins, Sea Vegetables, Squash, Sweet Potatoes, Yams, Zucchini, etc.
Factor in Fruit
These super sweet nutrition bombs are the most delicious medicine you can take.
Apples, Apricots, Bananas, Berries, Cherries, Citrus, Figs, Grapefruit, Grapes, Guava Fruit, Kiwi, Mangos, Melons, Papayas, Peaches, Pears, Persimmons, Pineapples, Plums, Pomegranates, Tangerines, Tomatoes, etc.
Help Yourself To Whole Grains
Unlike refined carbs, whole grains are high in pipe-cleaning fiber with excellent energy burn.
Amaranth, Barley, Brown Rice, Buckwheat, Bulgur Wheat, Farro, Millet, Oats, Popcorn, Spelt Berries, Sweet Corn, Quinoa, Rye, Teff, Wheat Berries, Wild Rice, etc.
Load Up On Legumes
Beans, peas and lentils provide more than enough protein for any human to thrive.
Adzuki Beans, Alfalfa Sprouts, Bean Sprouts, Black Beans, Black Eyed Peas, Canellini Beans, Edamame, French Lentils, Garbanzo Beans, Lima Beans, Mung Beans, Navy Beans, Peanuts, Pinto Beans, Red Lentils, Sweet Peas, etc.
Get Fat... Just Not Too Much
Why eat the oil when the plant gives you healthier fats in a package of nutrients and fiber?
Almonds, Avocados, Brazil Nuts, Cashews, Chia Seeds, Coconuts, Flax Seeds, Hemp Seeds, Hazelnuts, Macadamia Nuts, Olives, Peanuts, Pecans, Pine Nuts, Pistachios, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Walnuts, etc.
Try Probiotics
Probiotics don't just come from RED-RATED yogurt. Give fermented plants a try.
Ginger Bug, Kimchi, Kombucha, Miso, Natto, Live Sauerkraut, Tempeh, Live Pickled Cucumbers (Pickles) and other Pickled Veggies. Foods with living probiotic cultures are never pasteurized and only found in the refrigerated section.
Get Real With Raw Foods
Regularly eating fresh fruits and vegetables gives you an extra nutritional boost.
Discover the health benefits and unlimited flavor sensations that you can create using raw fruits, veggies, nuts and seeds to make meals, snacks, dressings, desserts, juices, smoothies and even ice cream.
Season With Herbs and Spices
Most of the flavors we crave come from healthful herbs and spices.
Allspice, anise, basil, bay leaf, caraway, cardamom, chives, chili powder, cinnamon, cilantro, cloves, coriander, cumin, curry, dill, fennel, garlic, ginger, hibiscus, horseradish, jasmine, lemongrass, mustard, nutmeg, oregano, paprika, peppercorns, rosemary, saffron, sage, thyme, turmeric, vanilla, etc.
Stay Satisfied With Starchy Foods
The starch in whole grains, legumes and potatoes keeps you satisfied longer.
Whole grains like rice, oats, quinoa and millet, starchy vegetables like potatoes, pumpkins, corn and squash, and legumes like beans, peas and lentils are a few of the many starchy foods that aren't just full of nutrients. They keep you satisfied for hours so you can get slim without ever feeling hungry.
Try Some Sea Vegetables
Loaded with omega 3's, protein, iron, iodine and more, sea vegetables are healthy and fun to try.
Agar, arame, dulse, hijiki, kelp, kombu, nori, sea palm and wakame all come from the sea. Offering unique textures and flavors, most are loaded with important vitamins and nutrients, including omega 3 fatty acids and iodine. They are low in calories, but can be high in sodium.
FINDING NEW RECIPES
The NEW Health Club's recommended food bloggers work either entirely or almost exclusively with GREEN-RATED ingredients. You can find over a thousand recipes on their websites alone, but sometimes an internet search is faster. When searching for recipes online, include the words "whole food plant-based", "vegan" or "raw" before the dish name. But before you do that, there are a couple things to remember: Vegan does not automatically equal healthy. There are plenty of highly processed RED-RATED vegan junk foods on the market and some vegan recipes go heavy on these unhealthy ingredients. While raw vegan foods are usually much healthier, they can also be high in YELLOW-RATED oils, which is not recommended for people battling certain types of health conditions. So, if you want to find a quick healthy recipe with an online search, your best bet is to search for "whole food plant-based (fill in the blank).
CHECK OUT OUR FAVORITE FOOD BLOGGERS
USING SUBSTITUTES
(click to learn more)
Butter and Margarine
RED-RATED FOOD
BUTTER AND
MARGARINE
YELLOW-RATED FOOD
BASIC SUBSTITUTES
> Vegetable Oil
> Olive Oil
> Coconut Oil
BAKING SUBSTITUTES
> Vegetable Oil
> Olive Oil
> Coconut Oil
> Organic Silken Tofu Puree
(better health option than oils)
STOVE TOP SUBSTITUTES (SAUTE)
> Vegetable Broth
(better health option than oils)
GREEN-RATED FOOD
BASIC SUBSTITUTES
> Hummus (oil-free)
> Avocado
> 100% Almond Butter
> 100% Peanut Butter
(avocados, nuts and seeds are high in calories and fat)
BAKING SUBSTITUTES
> 100% Applesauce
> Very Ripe Banana
> Ground Flax Seeds
STOVE TOP SUBSTITUTES (SAUTE)
> Water
Buttermilk
RED-RATED FOOD
BUTTERMILK
YELLOW-RATED FOOD
BASIC SUBSTITUTES
> Non-Dairy Milk +
Lemon Juice + Vinegar
GREEN-RATED FOOD
BASIC SUBSTITUTES
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Cheese
RED-RATED FOOD
CHEESE (HARD)
YELLOW-RATED FOOD
BASIC SUBSTITUTES
> Non-Dairy Cheese
(Read the ingredients lists
to find the healthiest options)
> Nutritional Yeast
(Red Star brand is good
source of vitamin B12)
GREEN-RATED FOOD
BASIC SUBSTITUTES
> Homemade Nut Cheese
Cream Cheese
RED-RATED FOOD
CREAM CHEESE
YELLOW-RATED FOOD
BASIC SUBSTITUTES
> Non-Dairy Cream Cheese
(Read the ingredients lists
to find the healthiest options)
GREEN-RATED FOOD
BASIC SUBSTITUTES
> Homemade Cashew
Cream Cheese
Egg (Whole)
RED-RATED FOOD
EGG (WHOLE)
YELLOW-RATED FOOD
BASIC SUBSTITUTES
> Scrambled Tofu
BAKING SUBSTITUTES
> Egg Replacer
> Potato Starch
> Organic Silken Tofu
> Tapioca
GREEN-RATED FOOD
BASIC SUBSTITUTES
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BAKING SUBSTITUTES
> Canned Pumpkin
> Canned Squash
> Mashed Potatoes
> Ripe Banana
> Ground Flaxseed + Water
> Fruit Puree + Baking Powder
Egg White
RED-RATED FOOD
EGG WHITE
YELLOW-RATED FOOD
BASIC SUBSTITUTES
> Agar Agar Powder +
Water
> Whipped Aquafaba
GREEN-RATED FOOD
BASIC SUBSTITUTES
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Gelatin
RED-RATED FOOD
GELATIN
YELLOW-RATED FOOD
STOVETOP SUBSTITUTES
> Agar Agar
> Arrowroot + Water
> Cornstarch
> Fruit Pectin
GREEN-RATED FOOD
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Ice Cream
RED-RATED FOOD
ICE CREAM
YELLOW-RATED FOOD
BASIC SUBSTITUTES
> Non-Dairy Ice Cream
(Read the ingredients lists
to find the healthiest options)
GREEN-RATED FOOD
BASIC SUBSTITUTES
> Frozen Bananas
whipped in a high-speed blender
(add cacao beans for chocolate)
Mayonnaise
RED-RATED FOOD
MAYONNAISE
YELLOW-RATED FOOD
BASIC SUBSTITUTES
> Vegan Mayonnaise
(Read the ingredients lists
to find the healthiest options)
> Organic Tofu Mayonnaise
GREEN-RATED FOOD
BASIC SUBSTITUTES
> Homemade Guacamole
> Hummus (oil free)
> Cauliflower Puree
(guacamole is high in fat and calories)
Meat
RED-RATED FOOD
MEAT
YELLOW-RATED FOOD
BASIC SUBSTITUTES
> Vegan Anything
(Read the ingredients lists
to find the healthiest options)
> Organic Tofu
GREEN-RATED FOOD
BASIC SUBSTITUTES
> Lentil Loaf
> Portobello Mushroom Burger
> Ground Mexican Nut
or Grain Tacos
> Mock Tuna Chickpea Salad
> Organic Baked Tempeh
(all above assume made from scratch with mostly whole ingredients)
Milk
RED-RATED FOOD
MILK
YELLOW-RATED FOOD
BASIC SUBSTITUTES
> Soy Milk
> Rice Milk
> Almond Milk
> Coconut Milk
> Hemp Milk
(read labels or better yet make it yourself for healthiest option)
GREEN-RATED FOOD
BASIC SUBSTITUTES
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Sour Cream
RED-RATED FOOD
SOUR CREAM
YELLOW-RATED FOOD
BASIC SUBSTITUTES
> Non-Dairy Sour Cream
(Read the ingredients lists
to find the healthiest options)
> Silken Organic Tofu + Lemon Juice
GREEN-RATED FOOD
BASIC SUBSTITUTES
> Homemade Cashew
Sour Cream
Yogurt
RED-RATED FOOD
YOGURT
YELLOW-RATED FOOD
BASIC SUBSTITUTES
> Non-Dairy Yogurt
(Read the ingredients lists
to find the healthiest options)
> Homemade Cultured Silken
Organic Tofu + Lemon Juice
GREEN-RATED FOOD
BASIC SUBSTITUTES
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READING LABELS
Did you know that there are over fifty different names for sugar? Although shopping in the produce and bulk aisles is healthiest, it's hard to avoid packaged food. Use these guidelines to help you make better decisions and remember to NEVER EVER believe what you read on the front of the box, bag or can.
CAUTION: The NEW Health Club promotes a lifestyle that naturally reverses numerous health conditions. If you are currently taking medications, make sure to talk to your doc before making major changes to your diet.
Copyright 2019 The NEW Health Club. All rights reserved.
The NEW Food Guide and NuCal are trademarks of The NEW Health Club.