Eat Good, Look Good, Feel Great: Healthy Eating for Beginners - The Newbie Nutrition Handbook to Lose Weight, Feel Great, and Dine like a Dietician Without Giving Up the Flavors You Love

By Jane Kennedy

Are you tired of feeling sluggish and unsatisfied with your diet?

Imagine waking up each morning full of energy and confidence, ready to take on the day.

 

No more counting calories or restrictive diets. With "Eat Good, Look Good, Feel Great: Healthy Eating for Beginners," you can finally achieve your health and weight loss goals in a sustainable and enjoyable way.

 

Picture this: You're at a party, surrounded by delicious food and tempting treats. But instead of feeling anxious or restricted, you confidently choose the options that nourish your body and satisfy your taste buds.

 

You know the secrets to healthy eating and have the tools to make informed choices. No more guilt or deprivation. This book will empower you to take control of your health and transform your relationship with food.

 

In this comprehensive guidebook, you will discover:

 

• The importance of energy balance and how to achieve it through mindful eating and portion control
• The journey of food through your digestive system and how proper chewing can improve digestion and nutrient absorption
• The dangers of added sugars and practical tips for reducing sugar intake
• How to build a balanced plate with the right mix of fruits, vegetables, whole grains, lean proteins, and healthy fats
• The power of meal planning in making healthier choices and avoiding impulsive eating
• Simple strategies for incorporating regular exercise and physical activity into your daily routine
• The significance of quality sleep and tips for creating a bedtime routine that promotes overall health and well-being

 

With easy-to-understand explanations, practical tips, and expert advice, "Eat Good, Look Good, Feel Great: Healthy Eating for Beginners" is your go-to resource for transforming your diet and lifestyle. Whether you're just starting your healthy eating journey or looking to level up your nutrition game, this book has everything you need to make sustainable changes and achieve optimal health.

 

Take the first step towards a healthier, happier you. Grab your copy of "Eat Good, Look Good, Feel Great: Healthy Eating for Beginners" today and unlock the secrets to a vibrant life filled with delicious and nourishing food.

• Language: English
• Publisher: Jane Kennedy
• Release date: Sep 6, 2023
• ISBN: 9798223209904

Book preview

Jane Kennedy

© Copyright 2023 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

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Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

·  Table of Contents

Table of Contents..............................................................3

Introduction...................................................................6

Chapter 1: The Basics...........................................................8

Why Is Healthy Eating Important?.................................................8

Myths Related to Healthy Eating..................................................9

What Are Macronutrients?......................................................10

What Are Micronutrients?......................................................11

The Important Elements of Healthy Eating.........................................12

Practical Ways to Start Eating Healthy.............................................15

Be Intentional About It.........................................................15

Take Back Control............................................................15

Create a Lifestyle That Works for You.............................................17

Keep Things Simple and Realistic................................................18

Chapter 2: What Is Energy?.....................................................20

What Does Energy Mean?......................................................20

How Is Energy Measured?......................................................20

Energy Values of Various Nutrients...............................................21

What is Energy Density?.......................................................21

Understand Our Energy Requirements.............................................22

How Do I Receive Energy Through Food?.........................................22

Chapter 3: Understanding Digestion...............................................24

What Is Digestion?............................................................24

The Process of Digestion.......................................................24

The Role of the Pancreas in Digestion.............................................25

The Role of the Liver in Digestion................................................27

The Importance of Good Gut Health..............................................28

The Gut-Brain-Skin Connection..................................................28

The Role of Fiber in Maintaining Your Digestive Health..............................29

Common Digestive Issues......................................................29

Chapter 4: Sugary and Processed Foods............................................31

Simple Versus Complex Carbohydrates............................................31

Understanding the Glycemic Index...............................................32

What Is the Correct Amount of Sugar Intake?.......................................32

The Effect of Sugar on Our Overall Health.........................................33

Symptoms of Excessive Sugar Consumption........................................34

Reducing Our Sugar Consumption................................................35

Look for the Usual Suspects.....................................................35

Don’t Forget the Unusual Suspects...............................................36

Reduce Your Dependence on Sugar...............................................38

What Are Processed Foods?.....................................................38

Why Are Processed Foods Bad for You?...........................................39

Negative Effects of Highly Processed Food on Our Health.............................39

How to Reduce Your Consumption of Processed Foods...............................41

Chapter 5: Foods and Cravings...................................................42

Why Do Cravings Occur?.......................................................42

Factors That Affect Cravings....................................................43

The Bliss Point...............................................................44

Stress.......................................................................44

Hormonal Changes............................................................45

Medications..................................................................45

Exercise.....................................................................45

Are You Addicted to Highly Processed Foods?......................................46

How Do We Reduce Food Cravings?..............................................46

Foods That Commonly Trigger Cravings...........................................48

Chapter 6: Creating Your Own Food Guide.........................................50

Most Nutritious Foods to Choose From............................................50

Least Nutritious Foods.........................................................52

Nutrient Density Isn’t a Constant.................................................52

Eating More Nutritiously.......................................................53

Chapter 7: Healthy Meal Planning................................................55

What Is a Healthy Meal Plan?...................................................55

Tips for Creating a Successful Meal Plan...........................................55

Steps to Create a Healthy Meal Plan...............................................59

Chapter 8: Foods for Health.....................................................62

Understanding the Immune System...............................................62

Phytonutrients for Immune Health................................................63

The Connection Between Diet and Sleep...........................................64

A Diet That Supports Exercise...................................................66

Chapter 9: Creating Healthy Lifestyle Habits........................................69

Healthy Habit Formation.......................................................69

Habits to Avoid While Losing Weight.............................................71

Healthy Habits That You Should Build............................................71

Chapter 10: Move for Better Physical, Emotional, and Mental Health....................75

Strength Training for Beginners..................................................75

Things to Keep In Mind as a Beginner.............................................76

Cardio Training for Beginners...................................................77

Balance Training for Beginners..................................................78

Yoga for Beginners............................................................79

Conclusion..................................................................81

References...................................................................84

·  Introduction

Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open. –B.K.S. Iyengar

In the last few years, it has become almost impossible to ignore the importance of being healthy. However, that does not make it easier to understand what true health is. Indeed, health can mean different things to different people. For some, the ability to make it around a block or up a few flights of stairs (without expecting each next breath to be our last) can be an indicator of good health. For others, being able to complete challenging hikes every month is a testament to their good health. While there are certain standards that are touted as universal when it comes to health, the truth is that it can mean different things for different people. What does health mean to you? Do you associate it with the high you experience after completing a run or brisk walk in the morning? Or do you want to be more active and spend time with your children without getting tired? Do you want to enjoy your favorite meals without guilt? Or do you want to feel more calm and centered in your life?

Chances are, health means a mix of many things to you. Each of them is valid. The most important thing you need to do is be honest with yourself about the life that you’re seeking. Only when you know what your vision is can you take your first step toward making it a reality. As a beginner, one of the biggest challenges on your health journey might be to find the connection between physical, mental, and emotional health. For instance, you might struggle with mood swings but not understand how your eating habits could be contributing to them. Similarly, you might have sudden cravings but don’t know how your sleep schedule could be responsible for them. One of the main aims of this book is to help you understand how true health can only be achieved in a holistic manner.

Another challenge that beginners face on their health journey is the pressure to see drastic results as quickly as possible. This is closely related to the external and superficial nature of the health and fitness industry. While healthy weight loss can have an amazing impact on various aspects of our lives, the spotlight is often on how we look and on the impression we make on others. Therefore, it makes sense that most people want to lose weight as fast as possible. This leads to a reliance on crash diets and unsustainable eating routines. Even if weight loss is temporarily achieved, it’s neither sustainable nor healthy. It’s no surprise that people not only end up gaining back the weight they lost, but also get caught up in yo-yo dieting or weight cycling for most of their lives. This has a devastating impact on their physical, mental, and emotional health. This book aims to break this vicious cycle once and for all, helping you to achieve your health and fitness goals in a sustainable and healthy manner.

I’m Jane, and I’m passionate about making nutrition and healthy living accessible to all. I understand the deep impact that nutrition can have on every area of our lives, and I want to help people gain the knowledge and confidence required to make nutrition and health an essential part of their lives. Also, as someone who has spent a long time researching various aspects of healthy eating, I can understand how daunting it can be to deal with the barrage of information and the steady influx of diets that we’re confronted with. Therefore, my aim is to make it easier for you to start your health and wellness journey through this book.

Last but not least, you cannot rush your health journey, no matter how much you try. This requires a mindset shift as much as it requires patience. You need to understand that our relationships with our bodies and minds are for life. These relationships are forged over time, they endure a lot, and they’re fluid and dynamic. Like any solid relationship, they need less judgment and more curiosity. If you’re someone who’s tired of fad diets, or who’s perpetually confused over what your body really needs from you, this book is for you. In this book, we don’t put your physical, emotional, and mental health in separate compartments, nor do we overcomplicate different aspects of our health. The aim is to get in touch with the basic but important elements of our health.

Through this book, we’ll examine the relationship we have to food, as well as the effect this relationship has on our overall health. We’ll also receive the tools needed to improve our health. So much of mastering our health journey is related to making the right choices at the right times. Even if you know everything, you might still get overwhelmed or confused when you have to make a choice. For example, you might know that getting up early and indulging in mindful movement can really help your mind and body. That being said, it’s still a challenge to make that decision each day and develop a habit of moving your body. I understand that it’s difficult to achieve this mindset shift, but I hope that this book helps you get closer to the core of who you are. Once you get into the habit of having conversations with yourself, it’ll become much easier for you to make choices that benefit you in the long run.

Let’s take the first step toward changing your lifestyle and your life.

·  Chapter 1: The Basics

When we’re starting out on our healthy eating journey, it’s easy to get overwhelmed, confused, and even dejected by some of the advice that we encounter. For those of us who have a love-hate relationship with food, it can be even more difficult to begin this journey without feeling like we might have to give up on everything that brings us joy and comfort. The thing is, at any time, we’re seeing and hearing advice from well-intentioned friends and family members, exasperated doctors, and food companies that usually have an ulterior motive when asking us to purchase certain food items. It’s easy to lose sense of what’s real and important amidst this din, and to give up