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    Eat Well, Live Healthy: A Dietitian's Guide
    Eat Well, Live Healthy: A Dietitian's Guide
    Eat Well, Live Healthy: A Dietitian's Guide
    Ebook159 pages1 hour

    Eat Well, Live Healthy: A Dietitian's Guide

    By Nancy Meyer

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    About this ebook

    What if you could extend your life simply by walking and by eating healthy? Would you do it? Most folks admit that they probably wouldn’t do it if it took too much time out of their already busy day. The rates of diabetes and obesity are increasing at alarming rates in the United States. The Eat Well, Live Healthy Guide will provide you with some easy ways of incorporating walking and exercise and healthy living into your busy life without making a huge sacrifice. The menus and recipes are easy to follow.

    Research has shown that after doing something for 21 days, you begin to develop a habit. This guide will provide some ways that you can begin week by week to develop a healthy lifestyle and hopefully feel better, lose weight and extend your life. After doing these tasks for the next six weeks, you will hopefully begin new habits and enjoy these changes and feel better. As the saying goes, “You are what you eat!” You can change your eating habits and hopefully improve your health and change your life. We hope that this guide will assist you in achieving a new healthy lifestyle!

    LanguageEnglish
    PublisherNancy Meyer
    Release dateNov 8, 2014
    ISBN9781310337048
    Eat Well, Live Healthy: A Dietitian's Guide
    Author

    Nancy Meyer

    Author of Eat Well, Live Healthy: A Dietitian’s Guide to Transform Your Life and Potentially Improve Your Health! Nancy Meyer, MS, RD, CD has a Bachelor’s degree in Dietetics from College of St. Scholastica, Duluth, Minnesota and Master’s Degrees from UW-Madison in Food Science and Food Service Administration. Nancy is a Registered and Certified Dietitian. She recently retired as an Educational Administrator from Madison Area Technical College where she was Coordinator of the Continuing Education program for eight years. For the past five years, she worked with Part-Time Faculty in the College’s Center for Excellence in Teaching and Learning. Nancy continues to teach part-time for the College teaching General Nutrition and Going Green in Food Service. Nancy is now focusing on her writing career. Nancy serves on the Board of Directors of Horizon High School, Dane County’s only Recovery High School and is also Publicity Chair for University League. University League is a non-profit that provides scholarship funding for UW-Madison students.

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      Book preview

      Eat Well, Live Healthy - Nancy Meyer

      EAT WELL,

      LIVE HEALTHY

      A Dietitian’s Guide to Transform Your Life and Potentially Improve Your Health!

      By, Nancy J. Meyer, MS, RD, CD

      The information presented in this book is not intended to be an individualized medical plan or medical advice.  Please discuss your medical needs with your health care professional.

      Eat Well, Live Healthy:  A Dietitian’s Guide to Transform Your Life and Potentially Improve Your Health

      Copyright 2014 by Nancy J. Meyer, 47 Harvest Way, Fitchburg, WI  53711

      woodsedge5@gmail.com

      ISBN: 978-0-578-14993-6

      First Printing, September 2014

      No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, without the prior written permission of the author. 

      The information contained in this book is not intended to serve as a replacement for professional advice.  Any use of the information in this learning program is at the reader’s discretion.  The author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use of application of any information included in this book.

      Smashwords Edition

      Dedication

      This book is dedicated to CJ Norwell, William and Brittany Norwell.  We lost CJ on May 18, 2013, but he lives on in our hearts and is in our thoughts many times each day.   Our family is the most important thing in the world.  We hope that you can fulfill your goals and achieve your full potential by achieving a healthy lifestyle.  Life is busy, as documented by CJ’s Poem, "Just Another Day at the Office".  But, with planning, you can make time for eating healthy and planning fitness into your busy day.

      Just Another Day At The Office

      By, Charles J Norwell, 2003

      Already late you speed ahead faster,

      Wrestling with traffic you try to get past them,

      Lights are constantly fluxing from green,

      To yellow, then red,

      Dreams fueling the low pulsing beat,

      That shares my steady pace,

      Tension surrounding my flush, sweaty face,

      Darters and dashers flashing in and out,

      Crossing from left to right,

      Many working separately,

      Alone for the fight,

      A smooth thin tube of cotton,

      Engulfing my feet,

      Moisture forms on my armpits,

      The dispersion of heat.

      While peering into the rear view,

      The blue-gray checkered tie is tugged into place.

      Black leather belt loosened slowly,

      Yanked skywards,

      Then rejected by the waist,

      The wool blend is comforting,

      Press smooth it won’t lose its shape,

      With each arch of the hip,

      There is a bunch at the knee.

      Exposing heather triangles,

      On my black socks you will see,

      Making contact with the floor is a classic leather shoe,

      Which is a bit oversized flopping about,

      When feet spread apart taking a sturdy stance,

      A triangle of silver buckles is formed,

      From the polished shoes up the silver you shape against pants,

      The aroma of Columbian beans boiling.

      A crash and a squeak as I fall into my chair,

      Surrounded on three sides by short carpeted walls,

      My best friend and the PC now calls,

      Then check my email,

      Update on the news,

      Then maybe surf the net till my boss gets there,

      Then she will prance in at about half past eight,

      Saying good morning, what a day,

      And sorry for the wait.

      I manipulate handouts and make them look good,

      Clicking save on the mouse I sit patiently,

      Slowly the computer maps the tiny bits,

      I remain till work beckons me to go.

      So, I step back into the lot,

      Gravel scraping under toe,

      I open the door to the tan sedan,

      Still work isn’t over,

      Soon, I will return once again.

      Contents

      Chapter 1 - Time to Begin a Healthy Lifestyle

      Chapter 2 - Vitamins and Minerals Important for Health

      Chapter 3 - Menu Planning

      Chapter 4 - Cancer Prevention

      Chapter 5 - Healthy Beverage Consumption

      Chapter 6 - Super Foods and Functional Foods

      Chapter 7 - Portion Control

      Chapter 8 - Osteoporosis

      Chapter 9 - Let’s Move Campaign

      Chapter 10 - Caffeine

      Chapter 11 - Hidden Sugars

      Chapter 12 - Salt and Sodium

      Chapter 13 - Toxins and Pesticides in Our Food

      Chapter 14 - GMO’s

      Chapter 15 - Eating Disorders

      Chapter 16 - Putting It All Together

      Appendices

      About The Author

      Testimonial

      Foreword

      What if you could extend your life simply by walking and by eating healthy?  Would you do it?  Most folks admit that they probably wouldn’t do it if it took too much time out of their already busy day.  This guide will provide you with some easy ways of incorporating exercise and healthy living into your busy life without making a huge sacrifice.

      Research has shown that after doing something for 21 days, you begin to develop a habit.  This guide will provide some ways that you can begin week by week to develop a healthy lifestyle and hopefully feel better, lose weight and extend your life.  After doing these tasks for the next six weeks, you will hopefully begin new habits and enjoy these changes and feel better.  As the saying goes, You are what you eat!  You can change your eating habits and hopefully improve your health and change your life.  We hope that this guide will assist you in achieving a new healthy lifestyle!

      EAT WELL, LIVE HEALTHY

      BY, NANCY J. MEYER, MS, RD, CD

      Chapter 1

      Time to Begin a Healthy Lifestyle

      In a recent report from Medscape in August 2014, Dr. Henry Black of New York University Langone School of Medicine says, Diabetes is an epidemic in the United States.  He further states, The rates of diabetes and obesity are increasing, especially over the last thirty years.

      One of the goals of this book is to help prevent obesity and diabetes by recommending walking/fitness as well as healthy menu planning.

      I live in Wisconsin.  In September 2014, the Robert Wood Johnson Foundation annual study reported that 29.8% of Wisconsin residents are obese.  That number means that Wisconsin had the 22nd highest rate in the nation for adult obesity in 2013.  In 1990, the adult obesity rate in Wisconsin was just 11.8%.  Mississippi and West Virginia share the honors for the fattest states where 35.1% of adults in these states are obese.

      Obesity is defined by the Center for Disease Control (CDC) as an adult who has a body mass index (BMI) of 30 or higher.  For children and adolescents, obesity is defined as weight being at or above the 95th percentile for the same age and sex when using the CDC Growth Charts.

      Obese children are more likely to become obese adults.  Obese children have a greater risk of social and psychological problems such as discrimination and poor self-esteem that may carry into adulthood.

      On September 18, 2014, Medscape reported that Diabetes is a Major Public Health Crisis in China.  The number of people living with type 2 Diabetes in China is over 100 million people.  This is greater than any other country in the world.  Eleven percent of adults in China have diabetes, while 50% have pre-diabetes.  This is cause for concern because these adults will have major health problems which

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