Personal Nutritionist - Stop Eating Junk and Start Looking Fabulous

By Candice Malone

There is something great about A-list living and Personal Nutritionist, the sixth book of a twenty-one book series (The Insiders' Lifestyle Guides), is a fundamental step to looking fabulous. If you can detoxify from caffeine, alcohol and sugar, start eating healthy and drinking lots of water, you'll see the difference in two weeks and your makeup needs will adjust too.

Look Inside: Lifestyle Choice - Not a Diet; Eating Less Helps You Live Longer; Essential Vitamins and Minerals; Healthy Living; Dine in Luxury; Fine Wine and Cuisine; Setup Environment for Success; Staple Grocery Checklist; Gourmet Recipes; and Children's Recipes.

Personal Nutritionist - Stop Eating Junk and Start Looking Fabulous by Candice Malone is a fun and entertaining short read. Since jet setting is part of such a grand lifestyle, the Insiders' Lifestyle Guide series theme includes a cultural or travel experience with every book.

Information is Timeless: Everyone holds a secret desire to be part of the A-list seeking a confident, fashionable, and extraordinary life. These series guides make transformation routine to which all men and women will relate - The Complete Makeover Series.

Actionable Strategies: The Insiders' Lifestyle Guide series contains specific strategies in each book and edition that can transform lives. It details social skills of boosting confidence, replacing bad habits, and reinventing one's self. This book will appeal to professionals, parents, and generations of young adults.

Appeal of the Authors: The Insiders' Lifestyle Guides are written by a team of contributing authors, all with a witty, quirky, slapstick appeal.

Series Overview: The Insiders' Lifestyle Guides is a first, of a twenty-one book series, that will be revised and re-launched periodically with all new material. Each book features famous themed cities represented of the book covers and includes an introduction comprising a short story about its featured city.

• Language: English
• Publisher: Aauvi House Publishing Group
• Release date: Apr 30, 2013
• ISBN: 9781301124282

Candice Malone

Candice Malone is one of the contributing writers for the several Insiders' Lifestyle Guides book series (A Complete Makeover Series). See the several press releases below to learn more about each book. Author Backstory: Candice is a University of Phoenix graduate and chronic student having taken 30 graduate courses (and counting). Her 25 years in the health and fitness industry, the past 10 in holistic nutrition and functional medicine, have earned Candice recognition as the go-to weight loss expert who can unlock the door to lifelong weight management through her sensible, no-fail approach to nutrition and fitness. Smashwords Titles by Candice Malone: Personal Nutritionist - Stop Eating Junk and Start Looking Fabulous Personal Fitness Trainer - Mood, Confidence and Self-Esteem Press Releases at AauviHouse.com Press & Media: San Jose, CA (April 24, 2012) - Aauvi House Publishing Group, Rags to Riches Entertainment Division, Announces New Book Release - Personal Fitness Trainer - Mood, Confidence and Self-Esteem by Candice Malone San Jose, CA (April 17, 2012) - Aauvi House Publishing Group, Rags to Riches Entertainment Division, Announces New Book Release - Personal Nutritionist - Stop Eating Junk and Start Looking Fabulous by Candice Malone

Book preview

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Personal Nutritionist

Stop Eating Junk and Start Looking Fabulous

CANDICE MALONE

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Rags to Riches Entertainment Group

An imprint of Aauvi House Publishing Group

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Published by Aauvi House Publishing Group at Smashwords

Copyright 2013 Candice Malone

All rights reserved. By payment of the required fees, you have been granted the non-exclusive, non-transferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, down-loaded, decompiled, reverse engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of publisher.

E-ISBN: Smashwords Edition

Aauvi House Publishing Group, the portrayal of double-A’s formed in a broken circle, and the Aauvi name are registered trademarks of Aauvi Group, Inc.

Aauvi House books may be purchased for educational, business, or sales promotional use. Online editions are also available. For more information, contact us at [e-mail].

While every precaution has been taken in the preparation of this book, the publisher and author assume no responsibility for errors or omissions, or for damages resulting from the use of the information contained herein.

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Titles by Candice Malone

Personal Nutritionist – Stop Eating Junk and Start Looking Fabulous

Personal Fitness Trainer – Mood, Confidence and Self-Esteem

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Contents

Book Cover

Title Page

Copyright

Introduction

1 – Nutrition a Lifestyle Choice

2 – Eating Less Helps You Live Longer

3 – Essential Vitamins and Minerals

4 – Healthy Living

5 – Dine In Luxury

6 – Fine Wine and Cuisine

7 – Set Up Environment for Success

8 – Staple Grocery Checklist

9 – Gourmet Recipes

10 – Children’s Recipes

Closing Remarks

End of Book

About the Author

About the Publisher

Books by Aauvi House

Excerpts by Aauvi House

Credits

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Introduction

In its brief history, Aauvi House Publishing Group has become the new it marketers of information-based lifestyle solutions in the self-help and how-to markets for all age groups. Reinforcing a belief that living a planned extraordinarily fulfilled lifestyle is of paramount importance to its readers.

The Insiders’ Lifestyle Guides series is a first, of a twenty-one book series, that will be revised and re-launched periodically with all new material. These books feature famous themed cities represented by the book covers and include an introduction comprising a short story about its featured city. Annually, the series guides will be rolled up as chapter inserts into a single book and sold during the holiday season.

Anyone who desires the secrets to A-list living, values their appearance, is concerned about lifestyle or just needs more information can benefit from reading and continually referring back to the Insiders’ Lifestyle Guides series. Each book – practical in its approach – is full of facts that teach you how to make the most of your life, how to achieve peak performance, and how to maintain general health. In short, the Aauvi House Publishing Group, Rags to Riches Entertainment imprint’s ability to offer its readers a more complete and concise migration path to an extraordinary red carpet lifestyle, just got better.

Information Is Timeless

Everyone holds a secret desire to be part of the A-list seeking a confident, fashionable, and extraordinary life. These series guides make transformation routine to which all men and women will relate.

Actionable Strategies

The Insiders’ Lifestyle Guides series contains specific strategies in each book and edition that can transform lives. It details social skills of boosting confidence, replacing bad habits, and re-inventing one’s self. These books will appeal to professionals, parents, and generations of young adults.

About the Authors

The Insiders’ Lifestyle Guides series are written by a team of contributing authors, all of whom have a witty, quirky, slapstick appeal.

About Our Cover Story – Chicago, Illinois

Since jet setting is part of such a grand lifestyle, the Insiders’ Lifestyle Guides series theme includes a cultural or travel experience with every book. That is, between promotional junkets, film festivals and red carpet appearances, celebrities can rack up as many frequent-flyer miles as they do trips to rehab. And so can you, once you have an insider bird’s eye view of the possibilities.

Whether traveling by plane or virtually by way of these pages, our cover story, Chicago Illinois is highlighted by its historic Chicago River. The Chicago River showcases over forty landmarks of modern American architecture. Directly on the riverfront, you are within walking distance of Navy Pier, Millennium Park and Michigan Avenue. A great way to see the city and learn about the history, architecture, and the Chicago River is to take a river cruise.

Chicago is the largest city in Illinois and the third most-populous city in the United States. The city has approximately 2.7 million residences. It was incorporated as a city in 1837, near a portage between the Great Lakes and the Mississippi River watershed. Today, Chicago is listed as an alpha+ global city by the Globalization and World Cities Research Network, and ranks seventh in the world in the 2012 Global Cities Index.

The city is an international hub for finance, commerce, industry, telecommunications, and transportation, with O’Hare International Airport being the second-busiest airport in the world in terms of traffic movements. Among metropolitan areas, Chicago has the fourth-largest Gross Domestic Product in the world, just behind Tokyo, New York City, and Los Angeles. And it is one of the most important Worldwide Centers of Commerce and trade.

Chicago’s notability has found expression in numerous forms of popular culture, including novels, plays, movies, songs, various types of journals (for example, sports, entertainment, business, trade, and academic), and the news media. The city has many nicknames, which reflect the impressions and opinions about historical and contemporary Chicago: Chi-town, Windy City, Second City, and the City of Big Shoulders.

About Personal Nutritionist

There is something great about A-list living and Personal Nutritionist, the sixth book of a twenty-one book series, is a fundamental step to looking fabulous. If you can detoxify from caffeine, alcohol and sugar, start eating healthy and drinking lots of water, you’ll see a difference in two weeks, you’ll live longer, and your makeup needs will adjust too.

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Nutrition a Lifestyle Choice

There is truth in a healthy body being an expression of a healthy lifestyle, and it is easier to maintain weight once you’ve achieved healthy food and exercise habits.

The Insiders’ Lifestyle Diet

Let’s face it, model thin women aren’t the only ones who feel pressure to be thin, and fitting into a size two can sometimes feel like a job requirement. But a diet of coffee for breakfast and an energy bar for lunch is not only unhealthy; it isn’t going to get you through the day. And it takes more than a good pair of genes if you want to be thin.

Stick To Your Routines

Being tempted by choice is not the key to staying slim. The truth is that thin women, for the most part, eat exactly the same thing for breakfast and lunch – every single day. When you take the decision-making out of your meals, being healthy is so much easier.

Eat breakfast religiously – either fruit and yogurt or scrambled eggs. Lunch is vegetable soup or a colorful salad with grilled chicken and a handful of raw nuts. You may vary the details, like grilled tuna instead of chicken in your salad, but many have eaten this way for years. A big part of being slim is having a routine that makes eating the right things a habit rather than a daily battle.

Know How To Dine Out

Eating well during the day allows for a little wiggle room in the evenings. This is an especially reasonable point when you consider that dining out is a part of our lives. Eating an apple or a banana before you leave for dinner will make sure that you never arrive at a restaurant famished.

At the restaurant, skip dishes with starchy carbohydrates like pastas – it is basically white bread covered in sauce. What’s the point? You’re starving your body of nutrition and putting on pounds at the same time. While many diet-conscious women already know that ordering an appetizer as an entrée is a smart move, you can also take matters one step further. Ask your dining companions if they would like to share several small plates as the main meal, which means you all taste a few amazing dishes without really splurging.

Nonetheless, if you are dead set on ordering an entire entrée, eat just half of it and take home the other half for another meal. During the meal, take your time, so you finish your meal when everyone else does. Then, tell yourself that if you also leave food on your plate, you can have a few bites of chocolate cake for dessert.

Know How To Work a Party

An entire day’s allotment of calories can be packed into those sweet potato puffs that seem to follow you around the room at a cocktail party. Avoiding these morsels can be as simple as keeping your hands full. Navigate any party you attend with an evening clutch in one hand and a drink in the other. The food is easy to resist because you don’t have a free hand. Liquid calories will not add up if you follow a glass of wine (which you sip, slowly) with two glasses of mineral water. When making your water choices, consider sparkling water because the carbonation actually fills you up.

Finally, practice the art of polite refusal. Learn to say no politely. Now, when someone offers you food, just say, I just ate or No, I’m good, thank you. Two short phrases – and the memory of the excess baggage you came home with last year – will save you many times over.

Upgrade Travel Food

Traveling is another eating minefield, and thin women prepare for takeoff – and landing – well in advance. Book night flights whenever possible. That way, you can just take a melatonin and sleep all the way. Or stop at a restaurant on the way to the airport – ordering a turkey sandwich – and then stick to water with lemon while you are in the air.

After you make it through the security checkpoint, buy a bag of mixed dried fruit and an apple to snack on when the meal is served on board. Also, pack them in your suitcase, because you never known when you’ll stop and eat.

At the hotel, eat the breakfast you brought from home – a granola bar. That way, you’ll know you started your day well. Throw a packet of raw nuts into your bag each morning in case you get hungry during the day. And if you have to eat a late dinner in your room, order from the hotel’s spa menu whenever possible: The meals are often simple and healthy, the portions are smaller, and the calorie counts are usually listed.

Always Snack

Thin insiders also know the difference between snacking and overindulging – never let yourself get hungry. If hungry, that’s when you’ll start craving all the foods you know you shouldn’t eat. With that in mind, your handbag, desk drawer, and suitcase should all be packed with energy bars made with nuts, dried fruit, honey, and perhaps shredded coconut (about 170 calories each).

Then, only eat a half bar at a time: It takes a little while for your body to register that you’re full and satisfied, so even when you snack, you never rush. If you have to snack, reach for a piece of fruit, if available.

Exercise No Matter What

One reason thin women look so good in designer ensembles is that these women regularly wear a far less glamorous outfit: stretch pants, a sports bra, and sneakers. They all exercise regularly, and they don’t waste their time on workouts that don’t pay off. They’re up at 5:30 a.m. three mornings a week for boot-camp-style drills with a personal trainer at the gym. They also take up Yoga three times a week, where they notice a difference in their bodies. You may be in good shape, but Yoga changes you. You’ll become so much leaner.

Maybe you’ll lace up a pair of gloves at a boxing gym, several times a week. It’s an excellent cardio and strength workout, and an hour-and-a-half session will go by fast, because you’ll enjoy it so much. You’ll become obsessed. It’s like a Spinning class with an emotional component, because it encourages you to release mental stress. The calorie burn is amazing, and within weeks of starting, your body will be stronger and leaner.

When you can’t get to your treadmill in the morning, make your daily activities count: walk everywhere, and move quickly because you know it gets your heart rate up. Work up to carrying two 8- to 10-pound weights with you for an equivalent of six blocks to get your strength training in 3- to 5-days a week.

Never Skip Jogging

Perhaps the most popular form of exercise among thin women is running. Pounding the pavement not only keeps these women lean, it can be done anywhere. You don’t need access to a treadmill. Lace up your Nikes and cover four miles in your neighborhood 5-days a week.

Fitting in a workout when you’re traveling has other benefits: go for a run as soon as you arrive anywhere new. It’s a great way to reenergize after a long flight and to reset your internal clock when you change time zones. Just as with food, consistency is key.

Do Eat Sweets

Thin women do treat themselves to sweets. The only stipulation – aside from keeping the servings tiny – is to indulge only in foods that are truly worth it. When you really want dessert, don’t go for the low-calorie equivalent, because it never satisfies you. Instead, have a small portion of what you want, and enjoy yourself.

As with everything in life, you appreciate things most when they are experienced in moderation. And when the mood strikes – usually once a week – visit your favorite bakery for one of its famous desserts. But never buy more than one.

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Eating Less Helps You Live Longer

Eat as many meals as you want, but tally your calories. A woman should generally consume about 1,200 calories a day in order to slim down. If you find you’re gaining at that level or just above, don’t respond by starving yourself; just add a little exercise.

Eat late if you like, but don’t exceed your calorie count. Metabolism chugs along regardless of time. Eating at a certain time isn’t important, and there’s no rule about how long to wait between meals. But getting too hungry leads to overeating, so you should pace calories in a way that works for you.

We have to do a better job of weight control in this country. And one of the best ways to do this is to eat less and to eat a diet that’s high in fiber. But beware of foods with added fiber – there isn’t a lot of proof that the types of fibers typically used offer the same health benefits as fiber that occurs naturally.

Forego weight-loss shakes and bars with added vitamins and minerals or ice cream sandwiches boasting added fiber. Feast on fruits, vegetables and high-protein foods such as beans or legumes. Look for foods that are high in volume, that satisfy your appetite with fewer calories.

The Thin Crowd

They go to parties, eat at restaurants, and handle stress without packing on pounds. How do they do it?

When thin people dine out, they’ve usually trained themselves not to pay attention to the red meat on the menu, or the desserts.

They’ve made eating well a routine: It’s simply something they do day in and day out, in the interests of their health and appearance, like applying sunscreen or Retin-A.

By making positive lifestyle choices in the foods they eat and drink as opposed to going on diets, they’ll not only lose weight, but they’ll keep it off.

Eat a Smooth Skin Diet

The phrase, You are what you eat has become a cliché for a reason: A healthy diet does lead to a healthy body – and to radiant, youthful-looking skin. The four dietary components for good skin are: proteins, healthy fats, good carbohydrates, and fresh fruits and vegetables.

1. Protein is made up of amino acids, the building blocks that cells use to repair themselves.

2. Healthy fats, especially omega-3 fatty acids (in fish) and monounsaturated fat (in olive oil, avocados, and almonds), have a powerful anti-inflammatory effect, which helps keep skin supple.

3. Good carbs (e.g., whole grains like oatmeal) bolster cells’ water-retention abilities to aid hydration.

4. And fresh fruits and vegetables contain antioxidants that fight free radicals, aggressive molecules produced by your body and the environment, which attack and damage your cells.

Conversely, eating things that are unhealthy for your body can also harm your complexion. One of the worst is sugar. In a chain reaction called glycation, it binds to the collagen and elastin fibers in the skin, weakening them so that they’re more likely to crack and break. As this process occurs, the entire support structure of the skin begins to droop, making wrinkles more pronounced.

The amount of food you eat can also adversely affect your skin. At any age, drastically cutting back on calories or fat can make your skin appear saggy. But as you get older, the elasticity of your skin decreases, and it may not bounce back to its shape the way it used