Michaels - Eat to live bible: the ultimate cheat sheet & 70 top eat to live diet recipes (with diet diary & wor

Eat To Live Bible

The Ultimate Cheat Sheet &

70 Top Eat To Live Diet Recipes

By: Samantha Michaels

TABLE OF CONTENTS

Publishers Notes

Disclaimer

This publication is intended to provide helpful and informative material. It is not intended to diagnose, treat, cure, or prevent any health problem or condition, nor is intended to replace the advice of a physician. No action should be taken solely on the contents of this book. Always consult your physician or qualified health-care professional on any matters regarding your health and before adopting any suggestions in this book or drawing inferences from it.

The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, from the use or application of any contents of this book.

Any and all product names referenced within this book are the trademarks of their respective owners. None of these owners have sponsored, authorized, endorsed, or approved this book.

Always read all information provided by the manufacturers product labels before using their products. The author and publisher are not responsible for claims made by manufacturers.

Digital Edition 2014

Manufactured in the United States of America

DEDICATION

This book is dedicated to people who desire to have a change of lifestyle through quick and easy dieting.

CHAPTER 1- EATING TO LIVE

Do you know that while food is the culprit for many diseases, food could also be the cure? You do not need to subject yourself to costly treatment and procedures when you can resolve your health problems such as obesity with nutritional intervention.

Diseases Traceable to Poor Nutrition and Excess Weight

Here are just some of the diseases and health conditions that you can trace from poor nutrition and excess weight:

• Acne
• Allergies
• Angina
• Arthritis
• Constipation
• Adult diabetes
• Gallstones
• Gout
• Headaches
• Hemorrhoids
• Hypertension or high blood pressure
• Indigestion
• Kidney stones
• Osteoporosis
• Sexual dysfunction
• Stroke

Nutritional intervention can reverse and prevent the occurrence of these diseases and more. When you eat to live and benefit from it, you can turn your back against costly medicines and procedures. Never underestimate the power of your body for self-healing. However, it needs to receive essential nutrients to activate and sustain this power. The primary and best source of nutrients is food, as long as you make the right choices.

CHAPTER 2- NUTRITION IS POWER

The diet plan believes that you main weapon to lose weight healthily is the wisdom you get from knowing your nutrition. Hence, the book provides you all the information you need so that you will learn to develop the healthy habit of eating to live. The benefit of that habit is sustainable weight loss results along with optimum health.

Here, you will find out why eating high nutrient-density food is favorable to sustainable and healthy weight loss results.

Unrefined Carbs

Carbohydrate is an essential nutrient. In fact, the body depends much on it more than any other nutrients. It is the source of energy. It does not make sense therefore to restrict its consumption, as you will deprive your body of the nutrient that it needs the most.

However, you must also understand that there are bad carbohydrates and good carbohydrates. Bad carbohydrates are rich in sugar and fats as well as empty calories. These are the refined carbohydrates, the ones causing your unnecessary weight, and endangering your health.

Good carbohydrates on the other hand are low in calories, rich in fiber and other nutrients. Unrefined carbs contain lower calories than fats do. You can increase your intake of carb-rich food without necessarily earning calories in excess, unlike fats.

Making your good carbs as the primary source of your calorie requirement is a healthy way to satisfy your hunger. These carbs are also rich in fiber that helps you to feel fuller longer. Therefore, you should not fear good carbs or stay away from it as if it is a plague. Just make sure that you are choosing unrefined carbs.

Examples of Unrefined Carbs

Here are some examples of unrefined carbs:

• Natural whole grains
• Fresh fruits
• Raw Vegetables
• Beans and Legumes

The book will discuss how you can easily distinguish good carbs from bad carbs. Bad carbs are the ones that are discrediting that good reputation of carbohydrates as a nutrient, and if you are to stay away from carbs, it should be bad carbs you are staying away from.

Calories from Carbs and Calories from Fats

It is better to get your calories from unrefined or good carbs than to get it from fats. For instance, eating huge amount of fresh fruits and raw vegetables and receive their calories are much better than consuming dairy products, oils, or meats.

Meats, oils, and dairies are calorie-rich food that it is extremely difficult for your body to resist excessive amount of calories before you can satiate your appetite. If these food types are calorie-dense, fruits and vegetables are nutrient-dense. You can readily satisfy your hunger without consuming excess calories.

Getting your calories from carbs allows your body to burn them efficiently for consumable energy. Calories from fats are more likely to turn into unnecessary body fats that go to the storage and show as bulges or excess weight.

Food Favorable to Weight Loss

Nutrient-dense food is the type that has multiple weight loss benefits. They can fill up your stomach easily without piling calories. These are the following:

• Green vegetables
• Fresh fruits
• Beans and Legumes

Making green vegetables your food base is a surefire way to drop the pounds. According to Dr. Fuhrman, the more greens you eat, the more weight you can lose. He suggests this golden rule in vegetable consumption: eat one pound of raw greens and one pound of cooked (preferably steamed) greens daily. Following this rule will lead you straight to losing your excess weight healthily and sustaining the healthy weight loss results.

Top Food Types According to their Density of Nutrients

Following is the list of food ranked according to the density of nutrients:

1. Raw leafy green vegetables the darker the color, the greater the density of nutrients
2. Green vegetables they can be raw, frozen, or steamed
3. Non-green but non-starchy vegetables like mushroom and onion
4. Beans and Legumes
5. Fresh fruits
6. Starchy vegetables like pumpkins and sweet potatoes
7. Whole grains
8. Raw nuts and seeds
9. Fish
10. Fat-free dairy
11. Meats from grass-fed cattle and poultry
12. Eggs

Not included here are food items that measure only a single digit nutrient density or none at all such as red meats (8%) and refined sweets (0%).

Eating vegetables is also beneficial to longevity as it delays the aging process, and prevents degenerative diseases. You can drop the risks by as much as 86% with increase in the consumption of your veggies.

The Importance of Good Fats

Good fats are essential to meet your dietary requirements, and can help your body to lose weight healthily. These essential fatty acids are important for your growth and development and in the treatment and prevention of chronic diseases.

Essential fatty acids are of two main types- Omega 3 fatty acids, and Omega 6 fatty acids. From these two main fatty acids, your body is able to produce other fatty acids or the non-essential fats. It is important that you have a good balance of Omega 3 and Omega 6 fatty acids.