Move and Eat PDF is one of the most popular e-books that teaches you how to eat healthily. In this free eBook, you will learn tips on how to have a proper diet and what kinds of foods are good for your body. In fact, the entire eBook can be considered a healthy diet manual!
The author of this very useful guide has been a professional chef for many years. Now she is sharing her knowledge about healthy eating through this very helpful eBook. You will learn why fruits and vegetables are good for you, how to get the most out of every meal you eat, and much more. With the help of this PDF, you will surely learn how to move and eat like a professional.
Moving on with this healthy lifestyle means having a proper balanced diet. It also means being aware of what you put inside your mouth. You need to know the different types of foods that can help you achieve that balance. Through this easy-to-read eBook, you will learn all of these basics. One of the main topics in this healthy eating PDF is about fruits and vegetables. It is not enough that you know what fruits and vegetables are because they have a lot more benefits.
You should know their nutritional values, so you will be able to choose which ones to eat more often. You will learn about their fiber content, vitamins, minerals, and antioxidants. With this, you will be able to determine which fruits and vegetables are better for your body type. Anyone with special dietary requirements or medical needs might want to check with a registered dietitian on how to adapt the Eatwell Guide to meet their individual needs. The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.
Between the ages of 2 and 5, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide. Read more about babies, toddlers and young children's nutritional needs in Your baby's first solid foods.
For more information, including details of which foods are included in the food groups, download Public Health England's booklet about the Eatwell Guide from GOV. Got a question about the Eatwell Guide? Fruit and vegetables are a good source of vitamins, minerals and fibre. There are also higher fibre versions of white bread and pasta. Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.
Remember all types of fat are high in energy and should be eaten sparingly. These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream. They're not needed in our diet, so should be eaten less often and in smaller amounts.
How does the Eatwell Guide work? The Eatwell Guide divides the foods we eat and drink into 5 main food groups. Combination foods Many foods, such as pizzas, casseroles, pasta dishes and sandwiches, are combinations of the food groups in the Eatwell Guide. Their diets varied greatly in the amounts and sodas and to drink plenty of good clean water, of protein and carbohydrates consumed. And finally, you must also identify your Metabolic Type.
Each of they consumed mainly whole foods. Processing was us has different nutritional needs. She was a help me determine your Metabolic Type. You may founding member of the British Soil Association, a have been eating the wrong foods or in the wrong farmer and lifetime student of nutrition while serving amounts for your type. Eating incorrectly for your as the director of the longest-run experiment compar- make-up will shift your body out of a balanced state ing conventional and organic farming methods.
She is and can eventually lead to disease. After a survey of Dr. Now, consider- the fat away, and you can eat red meats. K Practitioner who can get you started with the stress on any given body system.
As you can see, the stretching and exercise program that will benefit you natural tendency is for the body to share the stress the most. You may be surprised to find stress on the liver and other organ systems, leading to that some of the non-traditional approaches to exer- even more stress to be shared with the rest of the body.
Each of the stressors in your body has an accu- really beginning to understand my body. You and your body are a physical, emo- ginning to understand that maybe I need to take a look tional, mental and spiritual component of the Universe.
I want to surprise linked to each of the more subtle body systems such as my doctor when I come in for my next check-up. Einstein, My time with you has been very enlightening. How long do you think it will take me to get my body shape and my energy back?
But remember, you must make all these things a part of your new lifestyle to continue your quest for opti- mal health. Case History Emma Lane, C. I was a fitness professional, in my 20s and leading Just as I was getting back to work and felt like I what I thought was a very healthy life. I followed was making a bit of progress, I was in another car the WHO World Health Organization protocols accident—again someone ran into me.
This acci- for nutrition, was a vegetarian and exercised regu- dent left me in traction for two days. The doctors larly. Granted, I was quite busy, as I was running at first thought that I might have broken my back. I felt in a daze most of the time.
It began in , I would zone out, often losing hours at a time. I when I found out that I had cancer. I got dizzy frequently and experienced was cleared.
When the cancer came back in , pins and needles in my hands and feet, as well as I decided I wanted to try an alternative route, as numbness and total loss of sensation. I was experiencing severe pain in my knees, back and neck, as well as extreme fatigue. This physi- Also in , I was in a serious head-on car colli- cal fatigue was not due directly to damage from sion. The accident left me with numerous injuries: the second car accident, however; it was my body concussion, brain damage, whiplash, very bruised trying to tell me something!
Being hyper-mobile, I did not actually break any bones but was completely I had over six months off work. When I eventu- covered in bruises and was unable to walk for over ally returned, it was at a very reduced level. I still a week. My pain I followed a rehabilitation program at the hospi- symptoms were still as intense, but on an inter- tal and also worked with a physiotherapist several mittent level. The pain would be heightened and times a week privately. Eventually I followed my worse in different joints most days.
Some days own rehabilitation programs as I felt it would be my knees would hurt more, while other days it more effective. After about two and a half months, would be my back or my neck that felt worse. It I was gradually starting to get back to work. I still all seemed very strange to me. Because I had not sleeping pills. Even with all of these medications, received serious damage from the accident and I was in constant pain.
Therefore, I was told that I needed to see becoming frustrated. When I finally saw Paul in London, I was desper- typed when I initially saw Paul and came out as ate for help and information on my condition.
I a protein type—hence the steak in London. How- had given up on the medical community because I ever, I have changed metabolic types three times felt it had given up on me.
I had to change the fo- since I was so out of balance. I needed to do the cus of my business hugely in order to keep earning advanced level of the testing. I also needed huge a living. I was extremely unhappy and confused. I supplemental support to help my systems heal. Paul did! I totally changed my lifestyle and eating habits for In the two days I worked with him in London, he the better—getting to bed by p. These are just a back pain. He also educated me on my lifestyle few of the changes I was advised to make.
He made me eat a steak for the first time in 13 years. At the time, looking at the steak made Many of the changes I had to make in my lifestyle me feel sick, and it took me an hour to eat it, but I and diet were difficult to change and stick to in the did feel substantially better after.
However, you soon realize that when you do slip up, the consequences of your actions Paul insisted that I needed to go out to the C. K on how you feel are not worth the few minutes of Institute in California to work with several spe- pleasure you get from eating a muffin, for exam- cialists in the area so that I could start the healing ple. If I really fancy process. I was out in the States within two weeks. I accept that I will experience conse- wonder I felt so bad. I was in the States for two months this first visit, I am now able to apply these protocols to other working with the right people.
I made substantial people in pain and have helped many individuals improvements, thanks to a lot of hard work from to recover and regain their lives free from pain and everyone involved! I would like to thank Paul for giving at times, as my body was weak and very toxic.
I was metabolically help my clients regain a functional, fulfilled life. How to Use Your Eat, 2. Move and Be Healthy! Program Portions of this book may conflict with previous thoughts on nutrition and fitness. I urge you to consider the material presented here with an open mind. You may wish to conduct your own investigation. My goal is to lead you towards health and vitality. There are probably as many ways to get there using this book as there are individuals.
Your questionnaires will identify which sections to take on first. Follow the steps below to create a customized plan of action:. Complete the Nutrition and Lifestyle Ques- Take your time and questions as accurately and honestly as possible. To answer the questions as accurately as possible. Answer level, will determine the starting point for your the questions based on how you would prefer to eat exercise program.
Chart and total your scores using the Score Chart B. Stretches Core Function A. Perform the Core Function Tests on pages This chapter is a must read for everyone. There are many benefits to stretching. If you B.
If you do not pass any of these tests, perform the already enjoy stretching, you may learn which mus- test as an exercise until you can pass the test. Exercise Programs A. Go through the stretch tests on pages Choose the exercise program suited for your body B. Place a check mark by each of the stretches listed based on the total score from your Nutrition and on your Stretching Test Sheet on pages when Lifestyle Questionnaires. Begin your workouts, or even your day, with the ergizer Programs.
If you qualify for the Performance stretches you checked on your sheet. If time is Program, complete at least one Energizer and one limited, always choose stretches over exercises to Vitalizer Program from start to finish four circuits balance your body. If you do not feel sore after these workouts, proceed with the Per- Energy Building Exercises formance Program.
If you do feel sore, either imme- diately after or for up to two days after the workout, If you scored high in any of the sections on your stick with that program for a few weeks, or until you questionnaires in Step 1, immediately begin imple- no longer experience post-workout soreness, before menting exercises for the zone s that corresponds to progressing to the more advanced programs.
B Follow the sample workout schedule for your This is also a must-read for anyone who is not in- program on pages If you have dieted in the past, are a woman who has given birth, or if you have back pain, read the A.
Implement exercises for each zone that you scored appropriate sections of Chapter 9. If you wish to build your own program, read Prioritize your zone exercises by focusing on the Chapter Experiment with each of the exercises to find ones that you enjoy.
Step 4: Retest: Nutrition and Lifestyle 2 A. After following your eating, stretching and ex- Fine-tune diet and lifestyle issues to achieve optimal health.
Complete all of the Nutrition and Lifestyle A. Read the chapters recommended for each section Questionnaires again. If your total score has dropped into a lower zone on your questionnaires. Begin implementing the recommended strategies ness, you may safely increase your workout time immediately!
Focus on the highest scores, work- in circuits, frequency of workouts per week, or ing from left to right on your score sheet. If your score has not dropped into a lower zone, review the CHEK Points for each section in which you scored high, and work on fine tuning your eating and lifestyle.
Make sure to include Energy Building Exercises in your program as well. You can achieve anything you want in life if you have the courage to dream it, the intelligence to make a realistic plan, and the will to see that plan through to the end.
Sidney A. Friedman, Speaker and Author. When Jeff called to cancel his game with my weekends and stress at work, but then it spread husband, I could tell immediately there was like wildfire through my life.
It invaded my golf, something seriously wrong. Apparently, a severe attack of breathlessness had taken him to his doctor, Furthermore, answering the questionnaires who prescribed a course of steroid tablets and made me realise that my health must have been armed him with an inhaler.
Asthma, he was told. Let Sue take it from here. The four key the responsibility for maintaining health is priority lifestyle areas he wished to improve in placed with the individual. He was keen to give descending order were: his diet and nutrition it a try, so I immediately dispatched him a set programme; amount of quiet time and rest; of intake forms. Jeff can best fill you in on his exercise programme; and level of anxiety.
Then, just when my life seemed fluid intake, comprised of caffeinated beverages to be running on an even keel, having found my and little water. He also confessed to having a soul-mate, I was run aground. Completely out of serious sweet tooth, and he found himself con- the blue, I started having breathing problems. At stantly stopping at garages convenience stores first, I put it down to singing in smoky clubs on for sweets.
Armed with his metabolic type, which we ascer- I ought to admit at this point that my physical tained using the self-test in The Metabolic Typing shape had been giving me grief, too, especially Diet by William Wolcott, Jeff embarked on a my abs. I had it as 3 on my priority list, so Sue four-day food rotation. Gluten and dairy prod- and I had that next in line to tackle. I am beginning to see what she unchanged except for including dairy in the food means now.
Within the first few weeks of start- rotation. I had dropped just over half a for his regular caffeine intake. I am fired subsequent asthma attacks than anything else. I will leave football boots and decided to concentrate his en- Jeff to share the news with you.
He feels more in control of his health and has energy. Somehow I seemed more awake and a better understanding of his body, how it works alert. The neck tension I had been experiencing, and how he can take care of it.
You can, too! Answer each question with the response that best fits you. It is recommened that you either photocopy the questionnaires or record your answers on a separate piece of paper. You will hopefully be using them again to test your progress, and it will be easier if you do not have your previous answers in front of you at that point. It is extrememly important to answer the ques- tions as accurately and honestly as possible.
There are no right or wrong answers. Supply the response that most accurately describes you, not what you think you should answer. Answer the questions based on your gut instinct to how you would prefer to eat if you could eat what you innately desire. Total your scores for each questionnaire. There are numbers in parentheses after each answer. Add up the numbers corresponding to each of your responses to get your total score for the sec- tion.
Graph your scores on page Calculate your total score by adding up the scores for each section. You can take all these questionnaires online and have the score automatically added up for you. Visit www. You Are What You Eat 2.
Do you shop for food less 8. Do you eat quick-cook grains frequently than every four days? How often do you eat non-organic yogurts? Do you eat vegetables with fewer than two meals daily? Do you buy more non-organic Do you eat typical store-bought vegetables than organic eggs from cage-raised chickens vegetables? How often do you use a microwave Do you eat non-organic red meat oven?
Do you commonly eat meats beef, chicken, turkey from 7. Do you eat white bread more often sources other than a free-range than whole grain breads? Do you eat canned fish more Do you use standard white table frequently than fresh fish? How often do you use commercial Do you eat TV dinners or highly- salad dressings? How often do you eat from fast Do you eat nuts or seeds that How often do you eat snacks from are roasted or salted?
Do you drink tap water? How often do you eat some form How often do you use artificial of store-bought dessert such as sweeteners such as Sweet-n-Low, ice cream, cookies, donuts, cakes Equal or NutraSweet? Stress 2. Do you eat more or less when 9. Do you feel stressed due to lack of stressed than when not stressed? Do you worry over job, income or money problems? Are any of your relationships causing you stress? Do you take any form of medication prescribed by a 4.
Do you often feel anxious? Do you lash out at others? Do you feel your sex drive is lower than normal for you? Do you live in the same time zone 7. Has your sense of hunger changed you were born in? Do you travel across time zones frequently more than once a more than once a month? How often do you wake up feeling 8.
How often do you wake up at night un-rested and in need of more between a. Do you commonly go to bed after p. You Are When You Eat 2. Do you frequently skip meals? Have you tried diets to lose weight? How often do you skip breakfast? Do you have difficulty burning fat around your belly, hips or thighs 4. Do you avoid fats when eating? Do you frequently eat Do you eat your largest meal in carbohydrates i.
Do you often get hungry or crave sweets within two hours after eating a meal? How often do you experience 7. How often do you have a poor lower abdominal bloating? Do you frequently have loose stools or diarrhea? How often do you experience 9. Do you frequently more constipation or stools that are than twice a week experience compact or hard to pass? Do you find that you often burp How often do you have after meals? Do you frequently have gas? How often do you get a headache after eating?
Have you ever been given general 8. Do you have two different kinds of anesthesia? Have you ever taken antibiotics? In the past year, have you Do you suffer from any kind of skin condition? Do you experience muscle or joint including athletes foot, jock itch, aches on a regular basis? Score Chart 2. Zones 1, 2 and 3 You are When You are What. Zones 3 and 4. Total Score Digestion page Zone 3 81 90 50 81 High Priority.
Score your graph automatically when you complete the CHI Questionnaires online at www. For those of you not sure what a fat, protein or carbohydrate is, let me simplify that for you. If the food comes from something that has a set of eyes, it is going to be higher in fats and proteins; fats and proteins most often come together in nature.
Foods like vegetables, friuts and cereals do not come from a source that had a set of eyes and are generally much higher in carbohydrates and lower in fat and protein. There are a few exceptions to this rule such as nuts, seeds and avocados, which have no eyes, yet are high fat foods. When answering the questions, circle the answer that best describes the way you feel, not the way you think you should eat!
If the answer A suits you some of the time in the morning, but not the evening for example , and answer B suits you other times, you may circle both provided that the answers refer to how you may feel on any given day, not within a period of over 24 hours.
If I eat a rich desert that is not overly sweet, such as high-quality full-fat ice cream, I tend to sleep okay. After vigorous exercise, I feel best when I consume: 2. I do best—maintain mental clarity and a sense of well-being for up to 4 hours after a meal—when I eat:. If I am tired and consume sugar or sweet foods such as donuts, candy or sweetened drinks without significant amounts of fat or protein:.
I get a rush of energy, but then I am likely to crash and feel sluggish. I feel better and my energy levels are restored until my next meal. I love food and live to eat! I do not fuss over food and I eat to live. Which list of fish most appeals to you? Anchovy, caviar, herring, mussels, sardines, abalone, clams, crab, crayfish, lobster, mackerel, octopus, oyster, salmon, scallops, shrimp, snail, squid, tuna dark meat.
White fish, catfish, cod, flounder, haddock, perch, scrod, sole, trout, tuna white , turbot. I tend to do better when I snack between meals or eat more smaller meals throughout the day. Which describes the way you instinctively prefer to start your day in order to feel your best and to have the most energy?
A large breakfast that includes protein and fat, such as eggs with sausage or bacon. A light breakfast such as cereal, fruit, yogurt, breads and possibly some eggs. In general, I digest food well, have an appetite for proteins, feel good when eating fats or fatty foods, am more muscular or inclined to gain muscle or strength easily. I am more lithe of build, prefer light meats and lower fat foods, am more inclined toward endurance athletics. See pages There is not one diet that is right for everyone, therefore to achieve optimal health, you must determine what is right for you.
You may notice that the diet for a Polar Type is similar to the popular Zone Diet1, while the diet for an Equatorial Type is closer to the Ornish Diet2. This questionnaire is directly based on the work of Wil- liam L. T his could be the most important chapter of this unique and highly respected book outlined many of book for many readers. For example, Williams revealed that there are confusion and a lack of understanding regarding variances in the size, shape, location and capacity how to eat these days—much of it coming from the of virtually all of our internal organs.
He showed media. He found wide variations in wa- all sorts of pills, magic hormone supplements, genie ter content and in oxygen carrying capacity of the in a bottle shake drinks, even surgical procedures to blood from one person to the next. In short, just as help you reach your goal. The safest and most effec- we all look different on the outside, we also func- tion differently on the inside and have different nu- tive way to achieve such goals is to eat right for your tritional needs.
The Pioneering Studies of Dr. Price documents the most thorough in- for gasoline and expect it to run at peak performance. This was a pivotal time, as there were still tribes left The good news is that you can slim down with- to study that were untouched by civilization.
His out being hungry while feeding your body what it records were extensive in comparing the health of needs—and when it needs it—so that you have a natives who had deviated from their natural diets to fighting chance to deal with the social, economic those who continued with their traditional ways of and environmental stressors inherent in modern life. The notion of individuality in diet is the key. There can never be any one diet or product that works for Price identified some 16 diverse cultures whose di- everyone.
We must all discover which formula works ets varied greatly depending on where they lived for our biochemical and cultural individuality. Some groups, such as the Eskimos, ate diets high in fats and protein, A Breakthrough Concept: while other groups, such as the Quetchus Indians Biochemical Individuality of South America, ate a small amount of meat In , Roger Williams, a famous biochemist, pub- and mainly plant-based foods.
Food sources varied lished a book entitled Biochemical Individuality. In cold re-. Growing out of his experience, in which he had These diets did, however, share several underlying seen large numbers of the modernized Eskimos and characteristics—all contained organic foods, whole Indians attacked with tuberculosis, which tended foods minimally processed, if at all and animal to be progressive and ultimately fatal as long as the 3 products.
Indeed, he reported that a great food. Through the selective pressures of nature, na- majority of the afflicted recover under the primitive tive cultures ate what was ideal for their lineage and type of living and nutrition.
If these people were to single healthy tribe or group that existed on a diet qualify their concerns based on the status of our meat completely free of meat. One group that came close sources today, I believe their concerns might be rel- to being vegetarian was the Quetchus Indians of evant.
However, this is usually not their reason. How South America, who lived largely on a vegetable can the American Dietetic Association among oth- diet, not because they believed eating meat was bad, ers tell us to eat multiple servings of grains, cereals unethical or unhealthy, but because meat was scarce.
Price and others show that our ancestors Price found that all primitive diets contained at least thrived on a much different diet? Enig of the Weston A. Price Foundation, along with William Wolcott, author of The Metabolic Typing Price, along with other pioneering doctors who stud- Diet, emphasize the importance of eating balanced ied native cultures during the first half of the twenti- meals, both for improved nutrient availability and for eth century, found that many of these peoples enjoyed purposes of digestive efficiency.
A perfect example is the Eskimos and Indians tage, we need to return to a diet similar to the one of Alaska. Price wrote on what Dr. Josef Roming a that each of our systems is designed to eat. There are a number of factors that influence In his 36 years of contact with these people, he had your optimal macronutrient ratio at any given time. Our goal here is to quently occured when they became modernized.
He fine-tune your senses so that you become acutely found, similarly, that the acute surgical problems re- aware from meal to meal what your body needs to quiring operation on internal organs, such as the gall optimize your genetic potential and suppress your ge- netic weaknesses. The first step is to determine the optimal fuel ratio for your body. This will give you a Diet Type and look at your starting ratio.
As you see 3 starting point for proportioning your meals. The goal is not to turn eat- Proteins and fats usu- ing into a math class. The Tachometer Form on page 48 eyes. For example, cows will help you interpret some of the symptoms you are the source of beef may experience after an incorrectly proportioned and dairy products— meal. Birds have the first couple of weeks. Make notes on how you eyes and most of us feel immediately after you eat and for the period of love chicken or duck time up to your next meal.
When you eat the right and their eggs. You should not feel hungry again and fats. Exceptions to for another four hours or so, and your energy lev- the rule are avocados, els should remain stable. This corresponds to the seeds and nuts, which Power Zone on the Tachometer Form, page If you experience any of ancing your meals.
Re- Carbohydrates come member to make adjustments the next time you eat predominantly from to avoid feeling down. Yes, I realize that eating a specific food. These foods will start the process all over again. These foods may push your very careful of what they have for dessert and what body away from a balanced state.
An orange, time. For an Equatorial type, it is a good food that therapists for many seemingly unrelated, nagging will help balance the body, but the same orange may conditions for which they often get treated with an push a Polar type out of balance. When Polar types follow the sugar levels in Polar types, particularly at dinner and food pyramid or the dietary advice given in most before bed.
Since Polar types burn Polar types also need to be wary of performance bars through carbohydrates quickly, they must eat more and drinks.
Polar sucrose, dextrose or fructose that will cause prob- types also have a higher requirement for purines, a lems for a Polar type if not balanced by adequate type of amino acids prevalent in dark meats such as fat and protein.
The lack of quality fats, protein and chicken legs and thighs, red meat, fish roe, sardines sugars in most of these sports nutrition bars is of and anchovies. If table salt see page Vitamins are like nails, and your macro- nutrients are like the wood used to build a boat see 3. Figure 2.
In your case, they just go right not add sugar nor non- or low-fat milk. Remember, out your bottom! If you need bohydrates, the carbohydrates need to be composed to add something to your coffee, try an organic full- of real food, not junk food, no matter what kind of fat cream or even whipping cream raw if available.
Add sugar to caffeine and your poor little adrenal glands start doing back flips. Their appetite will often kick in enjoy your vice without taking a chain saw to your by lunch, particularly if they have exercised by then.
An alternative sweetener a day, which can lead to friends and family mem- is Stevia see page To Many Polar types, particularly those needing to lose achieve optimal health, the Equatorial type needs to body fat, will find that they do better eating small- focus on avoiding junk foods, even if they feel good er balanced meals more frequently. There is some after eating them. They must seek high-quality or- controversy in literature these days regarding how ganic foods and remember that they also need to in- much protein one can metabolize at any given time, clude some fats and proteins in each meal or snack.
Tips for Equatorial Types Equatorial types will fare best eating light meats like Equatorial types have the opposite challenge with chicken breast, leaner cuts of meat and light fish.
Variable types need to ately larger amount of carbohydrates to meter the read everything here with regard to Polar types and.
You basically feel good all over. In the top from meal to meal, week to week or month to month. As a responses of eating too many carbohydrates for your 3. The bottom right demonstrates intimate with the methods of fine-tuning meals as pre- the immediate response to too many fats and pro- sented on the Tachometer Form page Generally, the healthier you are, the sense each cell in your body is like a little engine.
If faster you get the information and the more infor- your cells run too fast, they become exhausted and mation you get. The cells of your body behave similarly if your fat and protein intake 1.
Eat fats and protein, is too great for your metabolic pathways—you feel 2. Drink water, clogged up and sluggish. The blue zone on the Tachometer Form is the Pow- 3. Eat carbohydrates high-glycemic if possible, such foods for your body. These Power Zone responses as below-ground veggies, fruits or grains , generally appear within minutes of beginning your meal or snack and should last three to four hours 2.
Consume fresh-squeezed juice or fresh fruit, or longer. Polar types may need to eat sooner than or, slow or Variable types. With an ideal meal the right 3. Take digestive enzymes containing protease and lypase. Grains ticularly in combination with leaner meats, such as and corn also have a high glycemic index. This in- chicken breast, can be helpful in maintaining your formation is particularly important to Polar types energy and sense of satiety.
For example, a ounce These are folks who are looking to rev the engines can of cola has 40 grams of carbohydrates, which is and keep from going into hibernation on the couch.
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