Look Hot, Live Long , livre ebook

Turner Publishing Company - Christine Lydon

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167 pages

English

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The best way to cure illness is to prevent it. And, according to nutritionist Dr Christine Lydon, illness prevention begins with good nutrition, weight management and fitness. Her book offers simple, proven prescription for women who want to look their best, feel their best and live a long, healthy life. Combining scientifically backed dietary guidelines and cutting-edge training techniques, this is an effective approach to total well-being.

Sujets

Grooming

Health

Beauty

Fitness

Informations

Publié par	Turner Publishing Company
Date de parution	01 mars 2003
Nombre de lectures	1
EAN13	9781591206286
Langue	English
Poids de l'ouvrage	1 Mo

Informations légales : prix de location à la page 0,0750€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

The information contained in this book is based upon the research and personal and professional experiences of the author. It is not intended as a substitute for consulting with your physician or other healthcare provider. Any attempt to diagnose and treat an illness should be done under the direction of a healthcare professional.
The publisher does not advocate the use of any particular healthcare protocol but believes the information in this book should be available to the public. The publisher and author are not responsible for any adverse effects or consequences resulting from the use of the suggestions, preparations, or procedures discussed in this book. Should the reader have any questions concerning the appropriateness of any procedures or preparation mentioned, the author and the publisher strongly suggest consulting a professional healthcare advisor.
IMPORTANT: If you have been diagnosed with or are currently undergoing treatment for any medical condition including pregnancy, please consult your healthcare provider before embarking on this or any other diet and exercise program.

Basic Health Publications, Inc.
28812 Top of the World Drive • Laguna Beach, CA 92651
949-715-7327 • www.basichealthpub.com

Library of Congress Cataloging-in-Publication Data
Lydon, Christine.
Look hot, live long : the prescription for women who want to look their best, feel their best, and enjoy a long and healthy life / Christine Lydon.
p. ; cm.
Includes bibliographical references and index.
ISBN-13: 978-1-59120-628-6
ISBN-10: 1-59120-024-5
1. Women—Health and hygiene.
[DNLM: 1. Nutrition—Popular Works. 2. Diet—Popular Works.
3. Exercise—Popular Works. 4. Movement—Popular Works. QU 145 L983L 2003] I. Title: Prescription for women who want to look their best, feel their best, and enjoy a long and healthy life. II. Title.
RA778.L96 2003
613’.04244—dc21
2003001867
Copyright © 2003 Christine Lydon, M.D.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written consent of the copyright owner.
Editor: Nancy Ringer • Typesetter: Gary A. Rosenberg • Cover: Mike Stromberg Photographs: Randy Fauteux Photography • Illustrations: Karla Antonio
Printed in the United States of America
10 9 8 7 6 5 4 3 2
Contents
Acknowledgments
Introduction
P ART I Good Nutrition Is Strong Medicine
1. Feed Your Nutrition IQ
2. The Lean and Lovely Diet
3. The Diet Survival Guide
4. Eat Your Way to a Ripe Old Age
P ART II Prescription for a Strong and Shapely Self
5. Muscle Up on Your Training IQ
6. Designing Your Routine
7. Refining Your Routine
8. The Happy, Healthy Approach to Exercise
P ART III The Movements
9. A Bodacious Back and Beautiful Biceps
10. Spectacular Pectorals, Shapely Shoulders, and Terrific Triceps
11. Awesome Abdominals
12. Gorgeous Gams and Glutes
P ART IV Appendices
A. Healthy Choice Food Lists
B. Glycemic Index of Common Carbohydrates
C. Exercise Routines
D. Exercises for Specific Muscle Groups
About the Author
Acknowledgments

To Bill Bush, Thank you for your friendship and undying support. And thank you for putting me in contact with Basic Health; your intervention allowed me to write the book I wanted!
To Norman Goldfind and Nancy Ringer, Thanks for your patience, your flexibility, and your talented guidance. Most of all, thank you for trusting my vision.
To Paul, Terry, Martin, Steve, Jason, Scott, Stewart, and all the rest of the gang at MuscleTech, Your generosity and encouragement over the past three years made this book possible.
Wardrobe provided by LuluLemon Athletica. Visit them at www.lululemon.com 2113 West 4th Avenue Vancouver, BC V6K 1N6 Tel: 604-732-6111
Location provided by Kitsilano Workout. Open 6:00 A.M. to midnight, seven days a week: 1923 West 4th Avenue Vancouver, BC V6J 1M7 Tel: 604-734-3481
Introduction
T
ake a deep breath. This is not going to be as hard as you think. Contrary to popular belief, “eating right” is not synonymous with “deprivation and suffering.” Likewise, “staying active” does not entail long hours devoted to a human hamster wheel. If that were the case, I sure wouldn’t be able to pull it off. But even with a notoriously voracious appetite, an overflowing plate (literally and figuratively), and the attention span of a traffic light, I’ve always managed to develop diet and exercise strategies that enabled me to eat sizable portions of good-tasting foods while enjoying a lean, toned physique and excellent physical health. I wrote this book so you could do the same. Look Hot, Live Long is my magnum opus, representing the fruits of more than a decade and a half of medical training, health journalism, and direct involvement with the sportsfitness industry.
Working as a personal trainer, I discovered two distinct species of client. The first group surrendered completely to me through every aspect of diet and exercise. They put their trust in my expertise, rarely questioned anything, and proceeded through training with moderate success. In contrast to the first group, the second group questioned my methods, sometimes quoting books or articles that contradicted me. This group made real progress. And I learned something as well: People are far more likely to follow a prescribed eating plan or exercise program if they have a basic understanding of how and why the routine works to help them meet their particular training goals.
Hence, in writing Look Hot, Live Long, I have made every effort to explain the logic behind my recommendations in reasonable detail. Many basic concepts recur throughout the book or are expanded gradually to provide an emerging awareness of the “big picture” of healthy living. At times, for the sake of completeness, I have included some rather involved scientific concepts. If you find the complexity of certain material too overwhelming to grasp in one sitting, skip over it. This information is not intended to confuse or frustrate, nor were these chapters designed to be memorized. If necessary, you can always come back to clarify elements that may have eluded you on the first pass.
At the end of each chapter (or subchapter), you will find a brief list of key points distilled from the chapter (or subchapter). These summations are included to reinforce important concepts and help facilitate positive lifestyle choices. For example:
REVIEW Key Points of the Introduction
1. Don’t try to memorize the contents of this book; you can always refer back to specific topics.
2. Key points are listed at the end of chapters (or subchapters) to reinforce important concepts and help you implement specific lifestyle choices.

Live well, die old, and leave a beautiful corpse!

Feed Your Nutrition IQ
I
ronically, just about everything I know about nutrition I learned well after graduating from medical school. The sad truth of the matter is that traditional Western medical training tends to gloss over the concept of disease prevention and place inordinate emphasis on the concept of disease treatment. Unfortunately, many treatments offer little more than symptomatic relief and the promise of a protracted demise. Although this approach is far from optimal, it enables pharmaceutical corporations (which fund the vast majority of medical research performed in North America) to maintain a steady expansion of their multibillion-dollar industry.
Regardless of the politics behind this paradox, in the real world, the only completely reliable way to “cure” disease is to stop it from happening in the first place. Thanks to the growing influence of Eastern medical traditions (combined with the demands for better doctor-patient communication from Internet-savvy, surprisingly knowledgeable patients), the Western medical establishment has been obliged to shift gears. These days, many American medical students are exposed to the basic tenets of nutrition before they take the Hippocratic oath.
MACRONUTRIENTS
Macronutrients are the fundamental components of the foods we eat: carbohydrates, proteins, and fats. Let’s start with a review of these basic macronutrients and the role they play in a healthy diet. Rest assured, you will not need an advanced degree in nutrition to grasp these concepts.
Carbohydrates
Carbohydrates contain 4 calories per gram and are the main source of energy for the body. Carbohydrates are subclassified according to their molecular size. A sugar that exists as a single 6-carbon sugar molecule is known as a monosaccharide. A pair of 6-carbon sugar molecules linked together is known as a disaccharide. Monosaccharides and disaccharides comprise “simple sugars.” When three or more 6-carbon sugar molecules are joined, the resulting molecule is known as an oligosaccharide, or “complex carbohydrate.” Complex carbohydrates are further subclassified as either starchy complex carbohydrates or fibrous complex carbohydrates. These various types of carbohydrates interact very differently with human physiology.
During the process of digestion, carbohydrates are broken down into smaller components and converted to the simple sugar known as glucose before they are able to enter the bloodstream. Most simple sugars you might ingest, including sucrose, dextrose, and glucose, are rapidly digested, rapidly absorbed, and rapidly assimilated. Their rate of entry into the bloodstream often surpasses the body’s immediate need for fuel; those sugars that “spill over” wind up being stored in the body as fat. However, not all simple sugars are created equal: Fructose, the simple sugar found in fruit, is digested and absorbed very slowly. This is why it is virtually impossible to get fat on a high-fruit diet.
Unrefined complex carbohydrates tend to be digested and absorbed more slowly than simple sugars, providing a constant and susta