Contents

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1. Happiness 

The happiness-health connection

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2. Principles of Nutrition

2.1.  What you and your food are made of

2.2.  How your body digests food

2.3.  Homeostasis

2.4.  You are what you absorb

2.5.  Gut health

2.6.  Macronutrients

2.7.  Fats

2.8.  Omega 3 and 6

2.9.  Micronutrients

2.10.  B vitamins

2.11.  B12

2.12.  Iron

2.13.  Magnesium

2.14.  Calcium

2.15.  Bone health

2.16.  Water

2.1.7. Phytonutrients

2.18.  Think in nutrients, not in calories

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3. Practical Guidelines 

3.1.  The compound effect of small habits

3.2. More unprocessed and whole foods

3.3.  Balanced meals and the shopping list

3.4.  Meal timing

3.5. Circadian ryhthym

3.6.  The healing power of sleep

3.7.  Regulating blood sugar levels

3.8.  Mind your gut health

3.9. How to understand food labels

3.10. Women cyclical living

3.11.  Daily practical tips

4. Modern Food Trends 

4.1.  Modern diets

4.2.  Vegan, vegetarian, and flexitarian

4.3.  Sugar and glycemic index

4.4.  How to deal with sweet cravings

4.5.  Intolerances: Dairy and gluten

4.6.  Intermittent Fasting

4.7.  Keto and low-carb diets

4.8. What are super foods?

4.9.  Nutrigenomics: You are not just your genes

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5. Food as Medicine 

5.1.  Natural remedies for parasites

5.2.  Acid reflux

5.3.  Sleeping difficulties

5.4.  Tips for inflammatory conditions

5.5.  Morning rituals

5.6.  Medicinal foods in world traditions

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6. Eco and Sustainable

6.1.  Laws of nature and interdependence

6.2.  Organic, natural, and eco

6.3.  Foods most worth buying organic

6.4.  Adapt your diet to the weather

6.5.  Adapt your diet to your age, body type, and lifestyle

6.6.  Shop for local and seasonal products

6.7.  The trend of sustainability: Why it is also for you

6.8.  Tips to be healthy and eco-friendly

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Last Thoughts

Don’t do it all, just do your best

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Contents

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1. Feeding your Brain 

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2. Nourishment for Joy

2.1.  Food for harmony

2.2.  Tendencies and habits

2.3.  What if ...

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3. Behind your Moods

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4. The Ten Commandments

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5. Inside your Thoughts

 

5.1. Neurotransmitters

5.2. Examples and factors

6. List of Brain Essentials

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7. Your Brain is Fat

7.1.  Types of fats

7.2.  Fatty acids and their role

7.3.  Tips for modern times

7.4. Omega 3 dossier

7.5. What does it mean in practice?

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8. The Energy Vitamins

8.1.  The main energy vitamins

8.2. The famous vitamin B12

8.3.  What does it mean in practice?

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9. Your Gut: The Second Brain

9.1.  Inside your second brain

9.2. Gut imbalances

9.3. The roles of good bacteria

9.4. What does it mean practice?

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10. Sugar & the Brain

10.1. Blood sugar levels

10.2. Sugar & your brain

10.3. Spikes & fatigue

10.4. Diabetes & other risks

10.5. What does it mean in practice?

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11. The Psychology of Eating

11.1. The reasons behind

11.2. Knowledge is surely not enough

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12. Mindfulness Eating

12.1. Mind full or mindful?

12.2. What does it mean in practice?

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13. Breathe, Sunshine, Balance

13.1. The quality of the breath

13.2. Sunlight and balancing techniques

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14. Recapitulation

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15. Smoothies & Salads

15.1. Preparation

15.2. Brainy smoothies

15.3. Joy salads

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16. Last Thoughts

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Contents

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1. Claim your energy

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2. Start the Challenge

1. You can feel better

2. Break habits

3. What if...

4. How you will do it 

5. A few tips

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3. The Golden Principles

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4. The Ten Commandments

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5. Question your Assumptions

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1. Feeling tired is normal

2. Change is not really possible

3. Genetics is the limiting factor

4. Enough calories is enough

5. Sugar gives energy

6. Fat makes you fat

7. Pain is inevitable as one gets older

8. Cravings are a sign of weakness

9. Healthy is boring, fast food is always unhealthy, and all organic is healthy

 

6. Possible Limiting Factors

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1. I work a lot; i don ́t have time,

2. It's challenging to deal with difficult emotions

3. Life is too short

4. I ́m traveling, i can ́t do it now

5. I ́m too lazy

6. I always eat out,

7. Social influence, judgment, and lack of support

8. Physical pain

9. Body weight, 

10. I don ́t really care

11. I lack self control

12. I ́m too old, or too young

13. Meanings to food

14. I love sweets

15. I get lost in the markets

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7. Your Limiting Factors

 

8. Body & Mind

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9. Breathing

1. Techniques

2. Rhythm and depth

3. Breathing exercise

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10. Mindful Living

1. How we think?

2. Creativity and art

3. Active mindfulness & concentration

4. Walking meditation

5. Mindfulness eating

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11. Recapitulation

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12. How you will do it 

1. Instructions

2. How to measure portions

3. Checklist

4. Day plan examples

5. Menus

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13. Initial Notes

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14. Your Journal

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15. Extra tips

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16. Last Thoughts

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