Foods That Defend: First Contact with the Enemy Within

By Dean Johnson

In a world in which poor nutrition has become the norm, diet-related illnesses continue to rise. Coffee shops and fast food restaurants dot every corner, mixing up sugary drinks and frying up the cheapest bits of meat, making dietary inflammation all too easy to access. While you may have already noticed that sluggish, icky feeling after finishing your order of extra-large fries, this non-nutrient dense food is causing more than just a brief period of gastrointestinal discomfort. 
    Nutritional diseases are defined as diseases or conditions that cause illness in humans, related to deficiencies or excesses in a person's diet (1). A few examples of these conditions are: 
●    Obesity. 
●    Heart disease. 
●    Cancer. 
●    Diabetes. 
  

Many of these conditions can cause lifelong complications, lower quality of life and a shorter lifespan if not addressed and treated. 

But did you know that, while what you eat can cause these issues, it can also fight these very problems? In this book, we will cover what exactly constitutes a healthy diet and how you can achieve the optimum balance of nutrients to improve your health, energy levels and overall quality of life. I will teach you exactly how to activate your body's defense systems, to keep you safe from nutrition diseases and so much more; all with just food! 
 

• Language: English
• Publisher: Dean Johnson
• Release date: May 10, 2020
• ISBN: 9781393451020

Dean Johnson

Dean Johnson's career in advertising began as an intern at an ad agency upon graduation from high school in 1950. He worked at the agency while attending art school at night where he studied design. During six years of evening school on the GI Bill he focused on Business and Marketing. During his 60+year business career, 40 years were spent operating his own successful ad agency.

Book preview

Introduction

Chapter 1: Macronutrients

Chapter 2: Micronutrients

Chapter 3: Fruit

Chapter 4: Vegetables

Chapter 5: Fish

Chapter 6: Nuts & Seeds

Chapter 7: Herbs & Spices

Chapter 8: What is an alkaline diet?

Chapter 9: Ketogenic Diet

Chapter 10: Bringing it All Together

Bonus Chapter: Recipes

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Introduction

In a world in which poor nutrition has become the norm, diet-related illnesses continue to rise. Coffee shops and fast food restaurants dot every corner, mixing up sugary drinks and frying up the cheapest bits of meat, making dietary inflammation all too easy to access. While you may have already noticed that sluggish, icky feeling after finishing your order of extra-large fries, this non-nutrient dense food is causing more than just a brief period of gastrointestinal discomfort. In fact, junk food can directly contribute to what are known as nutritional diseases.

Nutritional diseases are defined as diseases or conditions that cause illness in humans, related to deficiencies or excesses in a person’s diet (1). A few examples of these conditions are:

●  Obesity.

●  Heart disease.

●  Cancer.

●  Diabetes.

Many of these conditions can cause lifelong complications, lower quality of life and a shorter lifespan if not addressed and treated. But did you know that, while what you eat can cause these issues, it can also fight these very problems? One of the most effective ways to reverse the damage caused by poor nutrition will not come as a surprise: change your diet. Dietary changes provide a host of benefits, even for those not yet suffering from a nutrition-related illness (2). Some of these benefits include:

●  Heart health.

●  Improving gut health.

●  Stronger bones and teeth.

●  Better quality sleep.

So, whether for the sake of an illness in progress or to maintain your health, a healthy diet is paramount. In my experience as a personal trainer, I’ve found that many of my clients are more resistant to dietary changes than they are to adjustments in activity. There seems to be a widespread misconception that healthy eating is hard, expensive and less satisfying in regards to taste; which is, quite simply, untrue.

In this book, we will cover what exactly constitutes a healthy diet and how you can achieve the optimum balance of nutrients to improve your health, energy levels and overall quality of life. I will teach you exactly how to activate your body’s defense systems, to keep you safe from nutrition diseases and so much more; all with just food! While changes in eating behavior isn’t necessarily the easiest shift to make, I can tell you from personal experience just how beneficial it really is.

I grew up an athlete, which is how I made my way into the world of personal training. Despite meticulously planned training programs, I could never seem to get the results I was hoping for. Aesthetics undeniably play a role in the fitness world, but it was more than just a sleek six pack I was after. My muscles never seemed to recover fast enough. My energy levels were dragging, it never got any easier to wake up to teach my 6:00 A.M. kickboxing class.

You may be just like me, confused after seeing the seemingly-constant parade of posts online about people losing weight; getting fit and changing their lives, wondering why I couldn’t make that happen for myself. I finally had to come to terms with the fact that just because my diet was protein-dense did not mean I was eating healthy or meeting all my dietary needs.

Making those changes, focusing on a healthier balance of macronutrients and micronutrients, was a complete game changer. Those last few stubborn pounds melted away, those early wake-ups got substantially easier, and I just generally felt better. Since that time, it has become my mission to educate my clients, and the world, on how exactly to feed