Integrative Nutrition
Feed Your Hunger for Health & Happiness
Joshua Rosenthal runs a nutrition school my Goddess is attending and this is the best health and nutrition book I've ever read. It's packed with grounded wisdom and in the Note we'll check out some Big Ideas ranging from the importance of Primary Foods (Joshua tells us that our spirituality, career, exercise and relationships are far more important than what we eat— when's the last time you read *that* in a nutrition book?) to the power of following the basics rather than following the latest fad diet.
Big Ideas
- Startling Health StatsYowsers!
- The Integrative Nutrition Plan: 12 Steps12 steps plan.
- The Integrative Nutrition Food PyramidIntegrative Nutrition-style.
- The Basics Are SimpleSo rock ‘em.
- The “90-10 Diet”90% healthy, 10% splurge.
- You Drinking Water?Bottoms up!
- Primary FoodRelationships, career, exercise, spirituality.
- Time to Clean Out Your Friendship Closet?Time to clean it out?
- Do You Love Your Work?Do you love it?
- People Need to ExercisePeople need it.
- A Microscopic Part of the CosmosOf the cosmos.
- Fitting In vs. Fitting Outvs. Fitting out.
“The more I observed human behavior, the more convinced I became that the key to health is understanding each person’s individual needs, rather than following a set of predetermined rules. I saw plenty of evidence that having happy relationships, a fulfilling career, an exercise routine and a spiritual practice are even more important to health than a daily diet.”
~ Joshua Rosenthal from Integrative Nutrition
Imagine a book that gives us an overview of the politics surrounding the food industry, the challenges of breaking our conditioned eating habits plus a great look at the pros and cons of all the major diet/nutrition plans out there (from the Atkins and South Beach Diets to macrobiotics and raw food lifestyles).
Then throw in tools to help reclaim our connection to our body’s innate wisdom on what we should be eating and a comprehensive set of strategies on how we can nourish ourselves with not just the food we eat but also with the “primary food” of loving relationships, meaningful work, physical exercise, and a deep spiritual practice.
Mix all that together and you have a very cool book.
… And it’s called Integrative Nutrition. :)
I was introduced to Joshua Rosenthal and his great book by my Goddess, Alexandra, who’s currently enrolled at the Institute for Integrative Nutrition Joshua founded. (Learn more at IntegrativeNutrition.com.) I’m truly blown away by his wisdom—particularly the grounded way in which he shares the partial truths of various traditions while encouraging us to discover what works for us as we experiment with a set of 12 general guidelines.
We’re gonna start with some startling health stats and then take a quick peek at the 12 steps of Integrative Nutrition. Then we’ll explore some of my favorite Big Ideas on how to bring ‘em to life. If you’re interested in learning more about how to best nourish your (and your family’s) body (and mind and soul), I *HIGHLY* (!!!) recommend you get the book. It’s literally PACKED with dozens of Big Ideas and simply rocks.
Download MP3
Download PDF
Get the Book
Listen to the PodcastStartling Health Stats
Did you know that:
“In 2004, 66% of Americans were overweight or obese.”
“We spend an exorbitant amount of money on medications and operations while virtually nothing is spent on prevention, education and holistic health.”
“Overweight people now outnumber undernourished people in the world.”
“The average American now consumes more than 100 pounds of sugar and sweeteners per year. In contrast, Americans consume an average of 8 pounds of broccoli.”
Yikes, eh?!? As Joshua says, the ultimate question we need to be asking ourselves is: “What would it take to have a country full of healthy, happy people?” The first thing we may want to consider? How about:
Health is a vehicle, not a destination.
The Integrative Nutrition Plan: 12 Steps
Drink more water
Practice cooking
Increase whole grains
Increase sweet vegetables
Increase leafy green vegetables
Experiment with protein
Eat less meat, dairy, sugar and chemicalized, artificial junk foods; consume less coffee, alcohol and tobacco
Develop easy and reliable habits to nurture your body
Have healthy relationships that support you
Find physical activity you enjoy and do it regularly
Find work you love or a way to love the work you have
Develop a spiritual practice
You’ll wanna get the book for all the juicy details on the above. For now, remember this: “I say choose the things that you most want to do and leave the hardest ones for later. As you start doing the easier ones, your body’s energy will kick in and you will pick up momentum. You will then find yourself doing the hardest things with greater ease because you’re not starting from zero… know that each change you make has a tremendous impact on your present and your future.”
People are gaining weight today because they eat too much chemicalized, artificial junk food and consume too much caffeine, sugar, nicotine and alcohol. It’s not the carbohydrates.
Nutrition is a funny science. It’s the only field where people can scientifically prove opposing theories and still be right.
The Integrative Nutrition Food Pyramid
How’s this for a cool Food Pyramid?
I have been working in the field of nutrition for more than 25 years and what I’ve learned is that there is probably no one right way of eating.
The Basics Are Simple
“In spite of the enormous amount of confusing and contradictory information that regularly floods the world of nutrition, the basics are simple. Most people would be much better off consuming less meat, milk, sugar, chemicalized, artificial junk food, alcohol, caffeine and tobacco and increasing their consumption of water, whole grains and vegetables, especially dark leafy greens.”
Ah, I love love love the fundamentals.
After presenting the 12 steps of the Integrative Nutrition plan in detail, Joshua has a chapter on “Foods to Avoid or Minimize.” Great stuff.
One of his Big Ideas as we optimize our diet is to “crowd out” the less healthy stuff by focusing on the positive. Rather than try to get rid of some pesky item, focus on ADDING something we *know* is great for us. As we do that, we tend to naturally (and surprisingly quickly) “crowd out” the bad stuff.
So, what’s the #1 thing your Highest Self would love to add to your diet? Today a good day to start developing the habit? :)
The food we take into our mouth goes into our stomach, where it gets digested and eventually assimilates into the bloodstream. Our blood is what creates our cells, our tissues, our organs, our skin, our hair, our brains and even our thoughts and feelings. We are, at our most basic level, walking food.
The “90-10 Diet”
“Since I’m not very much into the rules, this diet has only one rule. And even that rule is flexible. The rule is that 90% of the time you eat what is healthy for you, and 10% of the time you eat whatever you feel like eating.”
I get a big smile even typing that. :)
Joshua presents his “90-10 Diet” in the beginning of the book after he’s gone through the pros and cons of all the leading diets out there. I love it.
I don’t know about you, but I’ve tended to get *EXTREME* (whether it’s when I became a fruitarian (for a month :) or raw (for a bit longer) or vegan (for a few years)). There’s something magical about chillaxing into the 90-10 that I like. A lot. You?
You Drinking Water?
“The body is 75% water, so it makes sense that this essential fluid must be continually replenished. We can go for a month without food, but we can live only two or three days without water… Considering the proven impact of water on human health, it amazes me that people remain so unaware and uneducated about this subject. They spend most of their lives dehydrated, needlessly suffering from low energy, cravings and symptoms, not realizing they could feel much better by merely drinking more water.”
You drinking plenty of water?
This is one of the quickest and easiest ways to boost our energy. The amount you need to drink is going to depend on a number of factors (including your size, physical activity, diet, etc.) but check in and if you KNOW you’re not getting enough, start fillin’ up!
Primary Food
“Primary food is more than what is on your plate. Healthy relationships, regular physical activity, a fulfilling career and a spiritual practice can fill your soul and satisfy your hunger for life. When primary food is balanced and satiating, your life feeds you, making what you eat secondary.”
Love that. One of my favorite concepts in Joshua’s teachings is the idea that we have what he calls “primary foods” and “secondary foods.” Interestingly, what we EAT is *secondary* to the four forms of primary “foods” (relationships, career, spirituality, physical activity) that either nourish or deplete us!
As Joshua says: “Sometimes we are fed not by food but by the energy in our lives. These moments and feelings demonstrate that everything is food. We take in thousands of experiences of life that can fulfill us physically, mentally, emotionally and spiritually. We hunger for play, fun, touch, romance, intimacy, love, achievement, success, art, music, self-expression, leadership, excitement, adventure and spirituality. All of these elements are essential forms of nourishment. The extent to which we are able to incorporate them determines how enjoyable and worthwhile our lives feel.”
I love this idea of primary food so much I say we take a quick peak at some Big Ideas from all four of ‘em!
If you are not getting the primary food you need, eating all the food in the world won’t satisfy your hunger.
You can eat all the broccoli and brown rice in the world, but if you feel isolated and lonely, you are not going to be living life at full capacity.
Time to Clean Out Your Friendship Closet?
“I invite you to look at your relationships the same way people look at their wardrobes. You’ve probably kept many clothes hanging in your closet that you haven’t worn for years. Maybe you are hoping they’ll come back into style, or maybe they don’t quite fit, but you keep them in the back for sentimental reasons.
It’s the same with friends. If you think of everyone you know, chances are you will find at least a few people from your past who don’t really belong in your present. In fact, if you’re honest with yourself, you’ll admit you find their company draining, but you keep them in your wardrobe of friends even if they have little to offer in return. Perhaps they are smokers, drinkers or drug users and you’ve moved on from that scene. They could be past lovers who keep hanging around, or people whose lives are always in crisis, requiring large amounts of time or energy from you, never to return the favor. Remember, you’re their friend, not their therapist.”
So, how’s your friendship closet looking?
Time to move some “doesn’t quite fit you”/”not quite your style any more” items out and maybe even go on a little shopping spree for some new friends? :)
We don’t realize the extent to which our lives would improve if we were doing work we loved.
Do You Love Your Work?
“In today’s society, most of us spend eight to 10 hours a day at work and very little time with our loved ones. While we are choosy about who we relate with intimately, we spend years doing work we can’t stand and that may be completely opposed to our personal values. Think about it for a moment. We have 24 hours each day. We sleep for eight hours, work for eight to 10 hours and have six to eight hours left for other activities. More than half our waking hours is spent working—even more if we include commuting. Work is a huge part of our daily routine, yet how many of us really enjoy it? How many of us complain constantly about what we do, but feel powerless to change it? This feeling of helplessness is not a nourishing lifestyle.”
Our career is clearly one of our most important primary foods. It’s INCREDIBLY important we love what we do if we wanna be living a vibrant life.
If you’re not loving your work, you’ll get 10x (1,000x?) the value of this book just by doing the exercises he has in this section. (Gotta love a nutrition book that gives you some really cool exercises on “Finding the work you love, loving the work you find,” eh?:)
For now, we’re gonna look at the importance of exercise:
Finding work you love is essential to living a healthy, balanced life.
People Need to Exercise
“People need to exercise. Our bodies thrive on movement, and quickly degenerate without it. The challenge is to find the types of exercise you enjoy most, and then build them into your life. Physical activity can take simple and modest forms, like getting off the subway or bus one stop earlier or walking to your destination. It can be taking the stairs, instead of the elevator, to your office or destination. It can be taking your dog for a walk or your children to the park. A 30-minute brisk walk every day may be all you need to keep yourself in shape. It’s good to find something you can do every day without altering your schedule too much. Making physical activity a simple, daily habit greatly increases your chances of staying active.”
Amen. I’m a huge exercise/activity evangelist and this makes me think of Dan Millman (see Notes on Body Mind Mastery) and Sonja Lyubomirsky, one of the leading positive psychologists who scientifically articulates The How of Happiness (see Notes).
First, Dan Millman: “Remember that vigor and vitality is a matter of activity, not necessarily formal exercise. I’m always amazed to see cars driving around and around, looking for the closest space to the health club so they can get on a treadmill and walk three miles! Park the car at the farthest point from the store. Use the stairs instead of the escalator or elevator. Carry your groceries, garden, and do other activities that keep you moving. You will add more years to your life and more life to your years.”
And now, Sonja Lyubomirsky: “An impressive study of physical activity was published in the Archives of Internal Medicine in 1999. The researchers recruited men and women fifty years old and over, all of them suffering from clinical depression, and divided them randomly into three groups. The first group was assigned to four months of aerobic exercise, the second group to four months of antidepressant medication (Zoloft), and the third group to both. The assigned exercise involved three supervised forty-five-minute sessions per week of cycling or walking/jogging at moderate to high intensity. Remarkably, by the end of the four-month intervention period, all three groups had experienced their depressions lift and reported fewer dysfunctional attitudes and increased happiness and self-esteem. Aerobic exercise was just as effective at treating depression as was Zoloft, or as a combination of exercise and Zoloft. Yet exercise is a lot less expensive, usually with no side effects apart from soreness. Perhaps even more remarkably, six months later, participants who had ‘remitted’ (recovered) from their depressions were less likely to relapse if they had been in the exercise group (six months ago!) than if they had been in the medication group.”
Exercise. Exercise. Exercise.
It’s HUGE!!! You couldn’t pay me enough to stop exercising.
How about you?
Are you exercising? How can you boost your activity level today?!?
I am a great believer in encouraging people to slow down... Courage is also required to stand up and say, “Okay, everyone. You can pass me on the fast track to success. I’ve tasted it, understood it, and I am no longer interested in keeping up because I know now that the price is too high. I want to stay true to myself, and I want to enjoy myself. These are my priorities.
Getting off this treadmill requires a willingness to stand on our own and disregard others’ opinions.
A Microscopic Part of the Cosmos
“For me, spirituality means seeing myself as a microscopic part of the cosmos. I believe that whatever force makes the day turn into night and night turn into day, and winter become spring and fall become winter; whatever keeps all the stars and planets going around perfectly in their orbits, creates new buds in spring and moves old leaves to drop away in autumn, can surely look after this one little life of mine. So I take steps to keep myself in harmony with the order of the universe. I eat naturally grown foods, spend time outside, rise when it is light, sleep when it is dark and adjust my activity level according to the season of the year. By doing this I tend to increasingly be in the right place at the right time, doing the right thing, just like all the other major elements in the universe.”
*Beautiful.*
Reminds me of Wayne Dyer’s wisdom that if we want to be good spiritual beings, first we need to be good animals.Are you in harmony with the order of the universe? What can you do to get more harmonized? Eat more naturally grown foods? Rise with the sun? Rest at night? Chillax more during the winter?
Here’s to being a happy, synchronized microscopic part of the universe and celebrating the joys and synchronicities that arise from that harmony! :)
The more we bring our individual lives into alignment with the whole of existence, the more we feel nourished and at peace.
Fitting In vs. Fitting Out
“Escaping the matrix is a key step to creating true health and happiness. Start by noticing the places in your life where you feel inauthentic. Are there certain people who you have difficulty expressing your true self around? In what circumstances do you try to fit into other people’s expectations? Without self-judgment, begin to notice when and where this occurs, and start building the confidence to express your true self at all times, to embrace what makes you different from the norm. By loving yourself completely, you will reach a new height of health that no food could ever give you. And by expressing your authentic self, your life force will soar, your heart will open, and the world will never look the same.”
That’s from a section all about “fitting in” vs. “fitting out” (and the need to lean to the latter).
Love it. We talk about this ALL THE TIME and I love the fact a nutrition expert is telling us just how important our own authentic expression is to our well-being and life force.
Vernon Howard (see Notes on The Power of Your Supermind) captures it this way: “Never sacrifice your inner integrity to anyone, anytime, anywhere.” And: “How true are you to yourself? That is the degree of your contentment.”
How true are YOU to yourself? Can you practice being more and more authentic as you honor the primary and secondary “foods” you consume and optimize your rockin’ life?!?
My father has a bumper sticker on the back of his car that says, ‘This is your life, not a dress rehearsal.’ Now is the time to take action toward accomplishing whatever dreams, ideas or aspirations may be lingering in the back of your mind.
About the author
