Integrative Nutrition: A Whole-Life Approach to Health and Happiness PDF
Preview Integrative Nutrition: A Whole-Life Approach to Health and Happiness
CONTENTS Title Page Copyright Dedication Acknowledgments Other Titles by Joshua Rosenthal Foreword How to Use This Book Introduction Chapter 1: Question What You’re Told The Global Health Crisis The USDA MyPyramid 2010 Dietary Guidelines MyPlate Food Corporations Government Policies The Growing Drug Problem The Turning Point Exercises Chapter 2: What Is Integrative Nutrition? Bio-Individuality Primary Food The Laboratory of Your Body Food-Mood Connection Energy of Food Back to Basics Wellness Tips Exercises Chapter 3: The Ethics of Eating What We Eat When We Eat How We Eat Exercises Chapter 4: Dietary Theory The Diet Puzzle Joshua’s 90-10 Diet Traditional-Style Diets Modern Themes Finding the Right Diet for You Exercises Chapter 5: A Global Ripple Effect The Secrets to Longevity The Jungle Effect A Country Without McDonald’s The Healthiest Regional Cuisines Superfoods of the World Exercises Chapter 6: Deconstructing Cravings Sugar Addictions Simple and Complex Carbohydrates Hungry for Nutrition Contracting and Expanding Foods Hunger and Binging Crowding Out Cravings Are Not the Problem Trust Your Crazy Cravings Non-Food Cravings Your Body Loves You, Unconditionally Exercises Chapter 7: Primary Food Relationships Physical Activity Career Spirituality Exercises Chapter 8: Escape the Matrix Hungry? Why Wait? The Pressure to Be Thin Superwoman Syndrome Superman Syndrome The Self-Improvement Superhighway The Individual Fitting Out Exercises Chapter 9: 12 Steps to Better Health 1. Drink More Water 2. Practice Cooking 3. Experiment with Whole Grains 4. Increase Sweet Vegetables 5. Increase Leafy Green Vegetables 6. Experiment with Protein 7. Eat Fewer Processed Foods 8. Make a Habit of Nurturing Your Body 9. Have Healthy Relationships 10. Enjoy Regular Physical Activity 11. Find Work You Love 12. Develop a Spiritual Practice Exercises Chapter 10: Dealing with Food Triggers Sugar Dairy Meat Caffeine Unhealthy Fats Salt Chocolate Exercises Chapter 11: Cook Like Your Life Depends on It Homemade Freshly Made Made with Love Cooking with the Seasons Simplicity Joshua’s Keys to Healthy Cooking Healthy Restaurant Eating Be Flexible Exercises Chapter 12: Why Be Healthy? Authentic Self-Expression Unpredictable Futures Building Your Future Spiritual Beings This Is Your Life Exercises Chapter 13: The Health Coaching Revolution What Is a Health Coach? Making a Difference Health Coaches in Washington, D.C. Recipes breakfast vegetables meat & fish soup salads sauces & dressings savory snacks desserts Footnotes Index About the Author Integrative Nutrition A Whole-Life Approach to Health and Happiness Joshua Rosenthal, MScEd FOUNDER AND DIRECTOR, INSTITUTE FOR INTEGRATIVE NUTRITION www.integrativenutrition.com Integrative Nutrition: A Whole-Life Approach to Health and Happiness ISBN: 978-1-941908-08-2 (hardcover) ISBN: 978-1-941908-09-9 (e-book) Copyright ©2018 by Integrative Nutrition, Inc., ©2014, 2011, 2007 Joshua Rosenthal Library of Congress Control Number: 2017954818 LOC record available at https://lccn.loc.gov/2017954818 Published by Integrative Nutrition, Inc., New York, NY www.integrativenutrition.com Notice: This book is not intended to replace recommendations or advice from physicians or other healthcare providers. Rather, it is intended to help you make informed decisions about your health and to cooperate with your healthcare provider in a joint quest for optimal wellness. If you suspect you have a medical problem, we urge you to seek medical attention from a competent healthcare provider. All rights reserved. No part of this book may be reproduced by any mechanical, photographic, or electronic process, or in the form of an audio recording; nor may it be stored in a retrieval system, transmitted, or otherwise be copied for public or private use—other than for “fair use” as brief quotations embodied in articles and reviews—without prior written permission of the publisher. Printed in China 10 9 8 7 6 5 4 3 2 1 Fourth Edition This book is dedicated to the health and happiness of people throughout the world and to the future of nutrition, which will offer new possibilities for everyone. Acknowledgments I am grateful for the work I do every day and the opportunity to interact with so many intelligent, motivated people who share a vision to improve health and happiness in the world. I would especially like to thank: Those who supported in the creation of this book: Suzanne Boothby, Tim Tate, Joline Seavey, Shannon Howard, Bonnie Brinegar, and Amie Olson The staff of Integrative Nutrition (IIN)—you all contribute to the mission of the school. Your vision, creativity, intelligence, love, and support consistently take the school to new levels The guest speakers who continue to inspire my students and offer new perspectives on the health and nutrition puzzle The students, graduates, and their clients who helped shape my view of things and have helped to spread health and happiness in the world The love of my life, Alexandra Anzalone, for her daily love and support My dear parents for their love and encouragement My friends who add love, laughter, and support to my life Anyone who has ever purchased my books, joined the school’s community, and everyone I’ve met along the way. This book could not have happened without you.
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