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.  Your gut bacterias

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.  The water in you

2.17.  Think in nutrients, not in calories

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3. Practical Guidelines 

3.1.  The magic solution: Long term habits

3.2.  How to build meals, size portions

and make a shopping list

3.3.  Eat less more frequently

3.4.  How to look after your gut

3.5.  Foods your brain loves

3.6.  Why to include nuts everyday

3.7.  Package of daily practical tips

4. Modern Food Trends 

4.1.  Modern diets

4.2.  Guidelines: Vegan, vegetarian, and flexitarian

4.3.  Sugar and glycemic index

4.4.  Sugar free: How to replace white sugar and cravings

4.5.  Intolerances: Gluten and lactose

4.6.  Alkalinity and pH - (updated on second edition)

4.7.  What are super foods?

4.8.  Nutrigenomics: You are not just your genes

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. Natural Remedies 

5.1.  When you have parasites

5.2.  Acid reflux

5.3.  Sleeping difficulties

5.4.  Anti-inflammatory foods and tips

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.  Not another set of rules

2.3.  Tendencies and habits

2.4.  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 more 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.  Important for today

7.4. 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 & Brain

10.1. Blood sugar levels

10.2. 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 and joy salads

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16. Last Thoughts

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Contents

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1. Getting your energy up

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2. Start here the Challenge

1. Claim your energy

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 is bad

7. Pain is inevitable with getting older

8. Cravings are always 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. Lack of tools to deal with 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: shopping list

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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 and 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. Last Thoughts

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