Integrative Nutrition: A Whole-Life Approach to Health and Happiness

Description

There is no one-size-fits-all diet. Fad diets all promise miraculous results for your outward appearance – yet people continue to eat poorly, gain weight and depend on medications and operations to maintain their health. It's time for a reality check: there is no one-size-fits-all diet. Learn the secrets of intuitive eating and start building a new relationship with your body. Integrative Nutrition is loaded with valuable insights into nutritional theories, simple ways to nurture your body and holistic approaches to maximize health. Integrative Nutrition offers a play-by-play for proper nutrition and personal growth, and is packed with delicious, easy-to-follow recipes. What Integrative Nutrition can do for you: - Learn the truth about food corporations, ­pharmaceutical companies and obesity. - Weigh the strengths and weaknesses of many popular diets and cleanses. - Discover why your body craves certain foods and why you should listen to those cravings. - Explore the connection between food, ­sexuality, spirituality and work. - Find out how cooking at home can boost your health. - Add more to your diet rather than cut back. - Release your dependency on restaurant food, fast food and processed food. - Don't be a health food addict: enjoy your favorite foods without guilt. Title Page......Page 7 Copyright......Page 8 Dedication......Page 9 Acknowledgments......Page 10 Other Titles by Joshua Rosenthal......Page 11 Foreword......Page 12 How to Use This Book......Page 13 Introduction......Page 17 Chapter 1: Question What You’re Told......Page 20 The Global Health Crisis......Page 23 The USDA......Page 30 MyPyramid......Page 34 2010 Dietary Guidelines......Page 36 MyPlate......Page 37 Food Corporations......Page 40 Government Policies......Page 43 The Growing Drug Problem......Page 45 The Turning Point......Page 48 Exercises......Page 49 Chapter 2: What Is Integrative Nutrition?......Page 50 Bio-Individuality......Page 54 Primary Food......Page 58 The Laboratory of Your Body......Page 60 Food-Mood Connection......Page 62 Energy of Food......Page 65 Back to Basics......Page 68 Wellness Tips......Page 70 Exercises......Page 72 Chapter 3: The Ethics of Eating......Page 75 What We Eat......Page 78 When We Eat......Page 86 How We Eat......Page 89 Exercises......Page 93 Chapter 4: Dietary Theory......Page 94 The Diet Puzzle......Page 101 Joshua’s 90-10 Diet......Page 103 Traditional-Style Diets......Page 105 Modern Themes......Page 116 Finding the Right Diet for You......Page 127 Exercises......Page 128 Chapter 5: A Global Ripple Effect......Page 129 The Secrets to Longevity......Page 131 The Jungle Effect......Page 133 A Country Without McDonald’s......Page 135 The Healthiest Regional Cuisines......Page 136 Superfoods of the World......Page 141 Exercises......Page 146 Chapter 6: Deconstructing Cravings......Page 147 Sugar Addictions......Page 151 Simple and Complex Carbohydrates......Page 153 Hungry for Nutrition......Page 156 Contracting and Expanding Foods......Page 158 Hunger and Binging......Page 161 Crowding Out......Page 163 Cravings Are Not the Problem......Page 165 Trust Your Crazy Cravings......Page 167 Non-Food Cravings......Page 172 Your Body Loves You, Unconditionally......Page 174 Exercises......Page 175 Chapter 7: Primary Food......Page 177 Relationships......Page 182 Physical Activity......Page 191 Career......Page 193 Spirituality......Page 198 Exercises......Page 202 Chapter 8: Escape the Matrix......Page 205 Hungry? Why Wait?......Page 211 The Pressure to Be Thin......Page 214 Superwoman Syndrome......Page 216 Superman Syndrome......Page 217 The Self-Improvement Superhighway......Page 218 The Individual......Page 219 Fitting Out......Page 220 Exercises......Page 223 Chapter 9: 12 Steps to Better Health......Page 225 1. Drink More Water......Page 230 2. Practice Cooking......Page 233 3. Experiment with Whole Grains......Page 235 4. Increase Sweet Vegetables......Page 238 5. Increase Leafy Green Vegetables......Page 240 6. Experiment with Protein......Page 242 7. Eat Fewer Processed Foods......Page 244 8. Make a Habit of Nurturing Your Body......Page 246 9. Have Healthy Relationships......Page 249 10. Enjoy Regular Physical Activity......Page 251 11. Find Work You Love......Page 252 12. Develop a Spiritual Practice......Page 253 Exercises......Page 254 Chapter 10: Dealing with Food Triggers......Page 255 Sugar......Page 259 Dairy......Page 274 Meat......Page 285 Caffeine......Page 293 Unhealthy Fats......Page 303 Salt......Page 305 Chocolate......Page 307 Exercises......Page 309 Chapter 11: Cook Like Your Life Depends on It......Page 310 Homemade......Page 313 Freshly Made......Page 315 Made with Love......Page 317 Cooking with the Seasons......Page 319 Simplicity......Page 321 Joshua’s Keys to Healthy Cooking......Page 322 Healthy Restaurant Eating......Page 326 Be Flexible......Page 327 Exercises......Page 328 Chapter 12: Why Be Healthy?......Page 331 Authentic Self-Expression......Page 335 Unpredictable Futures......Page 337 Building Your Future......Page 340 Spiritual Beings......Page 341 This Is Your Life......Page 343 Exercises......Page 344 Chapter 13: The Health Coaching Revolution......Page 345 What Is a Health Coach?......Page 349 Making a Difference......Page 355 Health Coaches in Washington, D.C.......Page 369 Recipes......Page 371 breakfast......Page 374 vegetables......Page 380 meat & fish......Page 394 soup......Page 400 salads......Page 406 sauces & dressings......Page 412 savory snacks......Page 417 desserts......Page 424 Footnotes......Page 429 Index......Page 438 About the Author......Page 502