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    Small Steps to Healthy Eating: Lose Weight, Have More Energy, Feel Better Eating the Foods You Love
    Small Steps to Healthy Eating: Lose Weight, Have More Energy, Feel Better Eating the Foods You Love
    Small Steps to Healthy Eating: Lose Weight, Have More Energy, Feel Better Eating the Foods You Love
    Ebook94 pages1 hour

    Small Steps to Healthy Eating: Lose Weight, Have More Energy, Feel Better Eating the Foods You Love

    By Lynn Johnston

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    About this ebook

    Lose Weight - Get More Energy - Look and Feel Better

    No radical changes, no throwing away half the food in your cupboards, no sugar withdrawal!

    Instead of punishing yourself with a restrictive diet plan, you can eat healthier by starting with the foods you already love and making small, simple adjustments toward a healthier diet.

    You'll learn:

    * The simple technique that makes the food you're already eating more nutritious, and can reduce how many calories you eat by up to 10%

    * Tricks for sneaking more fruits and vegetables into your diet

    * How to train your taste buds to like healthy foods

    * Suggestions for treating your vegephobia

    * How your cell phone can make you a healthier eater

    You'll also discover mental techniques for building willpower and staying motivated, behavioral techniques that make eating healthy easier, and lots of ways to eat well without sacrificing flavor.

    Whether you want to lose weight, boost your energy, or just feel better in general, improving your diet is the way to go.

    Small Steps to Healthy Eating will help you create a flexible, personalized plan to gently ease yourself into healthier eating habits.

    Buy it now and discover the stress-free path to healthy eating!

    LanguageEnglish
    PublisherLynn Johnston
    Release dateAug 4, 2011
    ISBN9781465734303
    Small Steps to Healthy Eating: Lose Weight, Have More Energy, Feel Better Eating the Foods You Love
    Author

    Lynn Johnston

    Lynn Johnston is the creator of one of the world's most popular comic strips, For Better or For Worse, which began in 1979 and is published in more than twenty countries. A Pulitzer Prize nominee, Lynn's many honors include the National Cartoonists Society's Reuben Award and the prestigious Order of Canada. Farley, the Old English Sheepdog from her comic strip, is based on a beloved dog—of the same name—she once owned. Lynn lives in Northern Ontario, Canada.

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      Suitable to any other goal, not only for your diet!

    Book preview

    Small Steps to Healthy Eating - Lynn Johnston

    Introduction

    Healthy eating did not come easy to me. I was raised in an authoritarian household, where I was expected to do what I was told immediately. At mealtimes, that meant if I complained about something on my plate, if I refused to eat something, or I ate too slowly, I would be force-fed.

    As you might guess, I became an expert at swallowing foods as quickly as possible without chewing them, to avoid tasting them, and at smushing the food around my plate to make it look like I'd eaten more than I had. I would fake illness before dinner to avoid eating foods I particularly despised, and occasionally would hide food in my napkin so I could throw it away after I'd left the table.

    I didn't like my mother's cooking, either: it was bland and mushy and it had weird flavors in it. Since asking what was in a dish fell into the category of complaining, I often found myself picking through the mystery dish du jour, trying to identify ingredients.

    Only last year did my mother casually reveal to me she'd lost her sense of smell after a terrible flu during pregnancy and the only flavor she could taste was salt. Wow, did that explain everything! But of course, I didn't know that at the time…back then, I thought she just hated me.

    Can't get worse, you're thinking?

    Sure it could. When I was in junior high, my father decided we weren't eating healthy enough, and put our family on the Pritikin diet. If you're not familiar with that one, here are the high points: no salt, no sugar, no fat. I was a teenager for whom hamburgers, pizza, and peanut M&Ms were off-limits.

    By the time I was a freshman in high school, I equated healthy eating with pure torture.

    Worse, as a result of the no-fat requirement, I wasn't getting any of the essential fatty acids that are so necessary for brain development. I began to suffer mood swings and anxiety that wouldn't go away. I craved nuts as much as I craved junk food.

    As you might guess, as soon as I was in college and in charge of what went in my mouth, my food choices swung to the other extreme. After years of craving oils, I indulged—but not in healthy oils. In onion rings and deep-fried shrimp and greasy pizza. Sugary cereals and sandwiches and potato chips were staples. The closest I got to eating healthy food was Chinese takeout. And I ate as many peanut M&Ms as I wanted. I was finally free: I had escaped the tyranny of healthy eating.

    After graduation, my diet got even worse. Half the time I didn't even manage to have a bowl of sugary cereal for breakfast—I'd pick up a brownie and a cup of Dr. Pepper on the way to work. Lunch would be fast food and dinner would be the cereal I never got around to eating for breakfast.

    In retrospect, I'm shocked that I even survived that period of my life. Between my diet, my stressful temp job, and my habit of getting about five hours sleep a night, the fact that I managed to work full-time and write on the side is a miracle.

    Then I fell in love with a vegetarian. It was wonderful and awful at the same time. Every time he'd offer me some healthy food or try to cook for me, I'd feel like I was a kid again being forced to eat, and I'd get defensive and upset. Thankfully, he was wise enough not to push harder. He did get me to eat a little bit better, but not much.

    Then came the straw that broke the camel's back. I developed fibromyalgia. I didn't know what it was at the time—for six years I went to doctors who told me I didn't really feel as terrible as I said I did, and if I would just get more sleep and more exercise, I'd be fine. I got more sleep. As my symptoms got worse, I reached a point where I slept for 14 hours each night and still felt exhausted. I tried to exercise too, but I could barely walk a few blocks before I'd be so sore and shaky I had to sit down and rest.

    For those of you who've never had fibromyalgia, it feels like having a bad flu virus—that lasts for years instead of 24 hours.

    When I finally was diagnosed correctly, I was so relieved I almost passed out. The doctor prescribed antidepressants and painkillers.

    How long before I'm cured? I asked.

    There is no cure for fibromyalgia, the doctor replied. You'll be taking antidepressants and painkillers for the rest of your life.

    I couldn't accept that.

    With the loving help of that vegetarian (who I'd since married), I read everything I could about fibromyalgia. At the time, the medical establishment knew very little about it, so a lot of my research fell into the alternative medicine category. Most of the suggested therapies for fibromyalgia were nutritional.

    I had no choice. I had to start eating healthy.

    It was a slow process. I was lucky my husband was not only supportive, but extremely knowledgeable about what constitutes a healthy diet. He cooked for me, he cajoled me into trying strange new vegetables, and he managed not to laugh when sometimes I literally had to plug my nose to get the healthy food down.

    Somewhere along the line, I discovered there were a couple of healthy foods I actually liked if they were cooked the right way. The more recipes I tried from different cuisines around the world, the more vegetables I wanted to eat. I gave up some of my junk food. The stuff I kept, I ate less

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