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.
Author(s): Joshua Rosenthal
Publisher: Integrative Nutrition
Year: 2018
Language: English
Pages: 506
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
