Integrative Nutrition: A Whole-Life Approach to Health and Happiness

506 Pages·2018·3.69 MB·English

by  Joshua Rosenthal

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.