Nutrition & Fitness Nutrition: Nutrition: Understanding The Basics & Fitness Nutrition: The Ultimate Fitness Guide

NUTRITION: Understanding The Basics GOOD NUTRITION IS IMPORTANT ? THIS IS A FACT. BUT HOW DO YOU REALLY GET STARTED TO ACHIEVING IT? PEOPLE SAY IT BEGINS WITH A BALANCED DIET, BUT HOW EXACTLY DO YOU ACHIEVE THAT BALANCE? If you are lost in the world of calories and kilojoules, this book is the perfect reference to help you! The contents of this book will help you focus on what?s important while getting rid of all the unnecessary fluff about dieting and healthy living that are just bound to confuse you. 2 BOOKS IN 1 FITNESS NUTRITION: The Ultimate Fitness Guide DO YOU WANT TO KNOW HOW YOU CAN LOSE WEIGHT AND BUILD MUSCLE FAST, STARTING RIGHT NOW? THIS BOOK WILL LET YOU IN ON THE SECRET! Everyone knows how important it is to maintain a healthy physique. Often, achieving the ideal body requires you to lose weight and build lean muscle. But how do you do that? Well, I?ve got good news for you. This book will teach you how your body works and what it needs to lose those extra pounds. Introduction 2 Chapter 1: The Basics of Nutrition 2 Vegetables 2 Protein 2 Grains 2 Fruits 2 Dairy 2 Oils 2 Chapter 2: Dietary Guidelines 2 Control Calorie Intake 2 On the Subject of Sugar 2 The Role of the Food Industries 2 It All Starts with the Kids 2 So Where Do We Go From Here? 2 Choose Macro-Nutrients 2 Go Easy on Sodium 2 It's Okay to Eat Fat 2 It's Okay to Have a Cheat Day 2 Don't Starve Yourself 2 Know More about the Glycemic Index 2 Read Nutrition Labels 2 Chapter 3: Reading Nutrition Labels 2 Number of Servings and Serving Sizes 2 Pay Attention to the Number of Calories 2 The %Dv is Your Friend 2 Look for Products that are Rich in Calcium, Iron, and Vitamins A and C 2 Choose Good Fats 2 Check the Sodium Content 2 Weight Management 2 Go for Healthy Carbohydrates 2 Protein May Be Essential, But You Should Still Go for Low-Fat 2 Look at the List of Ingredients 2 Chapter 4: The Right Vitamins and Minerals 2 Vitamin A 2 Vitamin B6 2 Vitamin B12 2 Vitamin C 2 Vitamin D 2 Vitamin E 2 Vitamin K 2 Calcium 2 Iron 2 Potassium 2 Fiber 2 Zinc 2 Chapter 5: Understanding Malnutrition 2 Types of Malnutrition 2 Signs and Symptoms of Malnutrition 2 Treatment and Prevention of Malnutrition 2 Statistics and Facts about Malnutrition 2 Chapter 6: Diseases Caused by Poor Diet 2 Diabetes 2 Anemia 2 Rickets (Osteomalacia) 2 Beriberi 2 Scurvy 2 Pellagra 2 Night blindness (xerophthalmia) 2 Goiter 2 Kwashiorkor 2 Depression 2 Osteoporosis 2 Cancer 2 Chapter 7: Obesity – An Issue for more than 35% of American Adults 2 Obesity and Lack of Micronutrients 2 Obesity and Vitamins 2 Obesity and Diabetes 2 Chapter 8: The Best Fat-Burning Foods 2 Walnuts 2 Water 2 Oatmeal 2 Ginger 2 Avocado 2 Soybeans 2 Salmon 2 Grapefruit 2 Flax Seeds 2 Peanut Butter 2 Honey 2 Broccoli 2 Chili Pepper Flakes 2 Eggs 2 Olive Oil 2 Berries 2 Low-Fat Dairy Products 2 Whey Protein 2 Green Tea 2 Chapter 9: Getting Started 2 Being Mindful of What We Eat 2 Don’t Beat Yourself Up 2 Chapter 10: Some Tips on Shopping and Recipes 2 Cutting Down Food Waste 2 Putting It into Practice 2 Breakfast Recipes 2 Easy Work Lunches 2 Dinner 2 Desserts 2 The Sensitive Subject of Snacks 2 Chapter 11: The Importance of Water 2 Tea and Coffee 2 Chapter 12: Healthy Living 2 Chapter 13: Final Eating Tips 2 Conclusion 2 Works Cited 2 Chapter 1: How Calories Work 2 What Calories Are 2 Breaking Down Calories in Food 2 Our Daily Caloric Needs 2 Basal Metabolic Rate (BMR) 2 Physical Activity 2 Thermic Effect of Food 2 Exercise and Calories 2 Nutrition and Calories 2 Chapter 2: Choose Carbohydrates Wisely 2 How Carbohydrates are Converted into Energy 2 The Importance of Quantity and Quality 2 The Glycemic Index of Foods 2 Counting Carbohydrates 2 Chapter 3: Good Fats for Weight Loss 2 Understanding the Good Fats 2 Good Fats from Plants 2 Good Fats from Meat and Dairy 2 Stay Away from Hydrogenated Oils 2 Chapter 4: The Lowdown on Lean Protein 2 Pick Your Protein 2 Protein Portions 2 Chapter 5: Vegetarian or Vegan? 2 Different Kinds of Vegetarian 2 One Type of Veganism 2 Properly Planned Diet 2 Specific Nutrients 2 It Can’t Slow You Down 2 Chapter 6: Meal Frequency 2 The Benefit of Frequent Small Meals 2 Chapter 7: Fitness Nutrition Tips 2 Chapter 8: Calculating Your Daily Calorie Needs to Lose Weight 2 Chapter 9: Best Upper Body Workouts for Lean Muscles 2 Chest Exercises 2 Shoulder Exercises 2 Forearm Exercises 2 Biceps Exercises 2 Triceps Exercises 2 Upper Back Exercises 2 CrossFit Training Regime 2 FRAN 2 Chapter 10: Best Lower Body Workouts for Lean Muscles 2 Abs Exercises 2 Thigh Exercises 2 Lower Leg Exercises 2 Hip Exercises 2 Butt Exercises 2 CrossFit Training 2 Chapter 11: Alternative Exercise Choices for Lean Muscles 2 Best Pilates Moves 2 Best Yoga Poses 2 Chapter 12: Six of the Best Lean Muscle-building Recipes 2 Easy Egg Breakfast 2 Cucumber Tartine 2 Beef Balls in Pasta 2 Chicken Breast Stuffed with Spinach, Tomato, and Feta Cheese, Served with Brown Rice 2 Chickpeas and Lentil Soup 2 Chicken Sausage with Peppers 2 Baked Fish with Sesame 2 Sesame and Ginger Tofu with Scallions 2 Mushroom Sandwiches 2 Body Cleansing Smoothie 2 Peanut Butter Granola Bites 2 Chapter 13: Best Natural Supplements for Lean Muscle Building 2 Chapter 14: What to Avoid – Food Edition 2 Chapter 15: What to Avoid – Exercise Edition 2 Chapter 16: The Importance of Water for the Human Body 2 Chapter 17: How Important is Motivation for Your Workout? 2 Chapter 18: Stay in Shape Even When You are on a Vacation 2 Key Highlights 2 Conclusion 2