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    Eating the Rainbow: Lifelong Nutritional Wellness Without Lies, Hype, or Calculus
    Eating the Rainbow: Lifelong Nutritional Wellness Without Lies, Hype, or Calculus
    Eating the Rainbow: Lifelong Nutritional Wellness Without Lies, Hype, or Calculus
    Ebook143 pages1 hour

    Eating the Rainbow: Lifelong Nutritional Wellness Without Lies, Hype, or Calculus

    By Dave Chong and Nicole Kerr

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    About this ebook

    Unlike the many nutrition books prioritizing image and personal appearance, Eating the Rainbow instead takes readers on an enlightening journey into practical wellness. Using a visual, non-math approach and a good sense of humor, the authors share insights about food science, human psychology, and the use of real-life dietary strategies for optimizing nutritional wellness.

    You'll learn to address not only the quantity and quality of the foods you eat, but also the underlying reasons for why you make those choices in the first place. You'll also learn practical strategies for dining and shopping in a wide variety of circumstances, and you can opt to take your education even further by reading the book's appendices on nutrients, dietary terminology, food journaling, and disordered eating and eating disorders.

    Overall, Eating the Rainbow is a remarkable example of how two experienced educators can translate a wealth of formal scientific knowledge into an easily readable book written in a casual, conversational tone.

    LanguageEnglish
    PublisherDave Chong
    Release dateSep 4, 2012
    ISBN9781476217826
    Eating the Rainbow: Lifelong Nutritional Wellness Without Lies, Hype, or Calculus
    Author

    Dave Chong

    * PhD - Health Promotion & Education * M.S. - Exercise & Wellness * Certifications - American College of Sports Medicine, Wilderness Medicine Institute, National Registry of Emergency Medical Technicians * UpstreamLiving at Gmail.com

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      Book preview

      Eating the Rainbow - Dave Chong

      Eating the Rainbow

      Lifelong Nutritional Wellness – Without Lies, Hype, or Calculus

      2nd Edition

      Published by Dave Chong and Nicole A. Kerr at Smashwords

      Copyright 2012 Dave Chong and Nicole A. Kerr

      Kendall-Hunt Publishing Company previously published the first edition of this book.

      Cornucopia illustration used with permission from Microsoft (in accordance with section 8.1 of the Microsoft Services Agreement).

      DEDICATION

      We sincerely dedicate this book to every single person who eats food.

      ABOUT THE AUTHORS

      Dave is a faculty member in health sciences, teaching courses in Wellness, Health Assessments, Anatomy & Physiology, Medical Terminology, Stress Management, and Research Methods. He holds a Ph.D. in Health Promotion & Education, a Master’s in Exercise & Wellness, and certifications from the American College of Sports Medicine, the Wilderness Medicine Institute, and the National Registry of Emergency Medical Technicians.

      Nicole is a nutrition and wellness consultant who believes in treating the whole person in order to make significant changes in one’s health. Currently serving as the Director of Wellness and Patient Advocacy at Castle Medical Center, Nicole continues her passion for a healthier Hawaii. Previously, Nicole was the Health Promotion Nutrition Manager for the United States Air Force’s Medical Headquarters in San Antonio, TX. She has worked in academia, non-profit, private, and government sectors, most notably at the Centers for Disease Control and Prevention (CDC) in Atlanta, GA, where she was a health communications specialist with the Division of Nutrition and Physical Activity. Nicole has been featured on CNN, PBS, the Food Channel and other news shows for her expertise in these areas. A graduate of the University of Minnesota’s School of Public Health, Nicole holds an MPH in Nutrition, a BA from Southern Methodist University in Public Relations and Business, and a Dietetics degree from Louisiana State University. She is a Registered Dietitian (RD) and a Veteran of the Armed Forces, having attended the U.S. Air Force Academy in Colorado Springs, CO. For more information on Nicole, check out her website at www.nicolekerr.com.

      Table of Contents

      Introduction to 2nd Edition

      Chapter 1: Eating for Wellness

      Chapter 2: The Psychology of Eating

      Chapter 3: Eating without Math

      Chapter 4: Visual Eating Strategies

      Chapter 5: In Case You Need A Manhole Cover

      Chapter 6: Chemistry Degree Food Labels

      Chapter 7: Add-Ons & Extras

      Chapter 8: Snacking Strategies & Situational Awareness

      Chapter 9: Putting It All Together

      Appendix A: Turning Science into Plain English

      Appendix B: Eating Disorders and Disordered Eating

      Appendix C: Food Journal

      Appendix D: Glossary

      Acknowledgements

      Introduction

      When we published the first edition of this book a few years ago, we were thrilled by the responses we received from our readers, many of whom had endured long, difficult journeys across a baffling dietary landscape. For them, it was deeply rewarding to finally learn nutrition fundamentals that were genuinely simple, safe, and effective, which is also why we’re so pleased to introduce this second edition of our book.

      In this new edition, we’ve maintained the same basic principles we used in our earlier text, because they work. As a result, you’ll be able to personally experience the same dietary successes as our other readers, simply by understanding and applying the following three, equally important, nutrition fundamentals:

      * the quantity of your intake (including foods & beverages)

      * the quality of your intake (as indicated by the natural colors present or absent in your dietary selections)

      * the reasons why you’re eating in the first place (since genuine physical hunger is only one of the many reasons why people choose the quantities and qualities of what they consume).

      In the meantime, we’re delighted that the success and durability of our dietary principles have been confirmed, and we’ve written this second edition in order to answer the most common questions from our readers, in addition to including updates from the latest findings in nutrition science. We’re also honored to enter the world of ebooks now, with this new edition being available in a variety of electronic formats.

      In the meantime, we gratefully thank all of our readers for sharing their successes with us, and we wish you a lifetime of peace, contentment, and well-being.

      Aloha, Dave & Nicole.

      CHAPTER 1

      EATING FOR WELLNESS

      WHAT IS HEALTH, ANYWAY?

      We’re not sure how many books start off with a quiz on the first page, but we’re going to try it. Seriously, we’d like you to take a moment right now to think about everything the word health means to you (and, by the way, feel free to close your eyes and do this mentally, or just set down this book for a minute and actually write your thoughts out).

      Of course, we realize this quiz might leave you wondering, Why are they asking me to do this? I may not be able to write out a full-length, official definition of ‘health,’ but I’d know a healthy person if I saw one. And you know what? A lot of other people actually think the exact same thing.

      In other words, when it comes to the casual, everyday use of language, most people don’t give much thought to each of the specific words they use, because it would be mentally exhausting to stop and think about a definition for every single word. Plus, there’s an unspoken assumption that often happens in communication, where each of us thinks our own word definitions are the same as everyone else’s. That’s a dangerous assumption, though, so we’re going to briefly look at some common language and word habits before even beginning to talk about food.

      Quick, true story: on a recent trip through a neighborhood bookstore, we couldn’t help but notice how many books supposedly offering dietary advice for health improvement were actually offering dietary advice for image enhancement, instead. Think about that. Many of those books’ marketing angles weren’t even all that far removed from the popular magazine headlines at your local newsstand, either, including urgent appeals for flat abs, sexy thighs, rapid weight changes, increased sex appeal, secret tips, miracle cures, and a variety of other attention-grabbers designed to appeal to the hottest image of the moment, and yet all supposedly within the context of health. Which leads us to our next question: what does image have to do with health, anyway?

      HEALTH, FITNESS, AND WELLNESS

      Without a doubt, there are three words you’ll often see used interchangeably in the media, even though they don’t actually mean the same thing. Those words are: health, fitness, and wellness.

      We mention this because many people have chosen to operationalize (define and measure) the concepts of health, fitness, and wellness in a variety of overlapping ways, resulting in a tremendous amount of confusion among consumers. For example, a friend of ours was recently talking about a relative who became ill, and our friend was very surprised about this illness, because he described his family member as being the perfect picture of good health.

      That comment immediately sparked our curiosity, because it implied that health and outward physical appearance were identical (or at least very similar). So to get a little more info, we asked, What do you mean, he’s the ‘perfect picture’ of good health? And our friend responded, Well, you know….he’s lean, athletic, muscular, and he does a lot of triathlons.

      Okay, wait a second. Did you notice in that description how our friend chose to operationalize health? According to him (and a lot of other folks today), someone who’s a competitive athlete with plenty of muscle mass and very little extra body fat is healthy. And yet, you’ve got to stop and wonder: is that really true?

      In other words, although there’s certainly a wealth of scientific research that links physical fitness to a decreased risk of premature death and various diseases, should we always assume that relationship is correct? For example, if a certain male athlete is preparing for a sports competition by using anabolic steroids to gain muscle mass and strength – even at the expense of damaging certain internal organs like his heart, liver, and kidneys – is that physically fit male also a healthy male? Likewise, if a

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