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Authors: Linda Levy, Francine Grabowski
ISBN-13: 9781891105081, ISBN-10: 1891105086
Format: Paperback
Publisher: Lake Isle Press, Inc.
Date Published: June 2003
Edition: (Non-applicable)
In addition to 40 delicious starter recipes, the book offers many practical tips, based on Fran Grabowski's 20 years of nutritional counseling, on how to shed pounds and stay fit, once and for all.
Acknowledgments | 7 | |
Meet the Expert | 8 | |
The First Step | 10 | |
Lay the Groundwork for Successful Weight Loss | 14 | |
Introduction | 15 | |
The All-Purpose Diet | 16 | |
The Best Way to Eat | 21 | |
"Dash" Your Way to Health | 22 | |
Fast Forward: Ten Things You Can Do Right Now to Get Stated | 25 | |
1 | The Best Foods on Earth: Fruits and Vegetables | 27 |
Fruit | 29 | |
Vegetables | 33 | |
2 | Hi-Ho the Dairy-O, Do You Drink Milk? | 39 |
Leave the Fat Behind | 41 | |
Milk Problems | 42 | |
"Milk" | 42 | |
Milk Imposters | 44 | |
Dairy Every Day | 44 | |
3 | The Best Foods on Earth, Part II: Grains Grains Grains | 47 |
The "Whole" Story: Common Whole Grains | 49 | |
You and Your Bread | 50 | |
Fear of Bread | 51 | |
Beyond Wheat | 52 | |
The Breakfast Connection | 52 | |
By the Way ... | 53 | |
Measuring up | 53 | |
Patriotic Duty | 54 | |
4 | Focus on Fat | 55 |
Sat Fat--the Killer Fat | 56 | |
Change of Pace | 63 | |
A Posthumous Collaboration | 64 | |
5 | Add-on Fats | 65 |
Fats with a Good Reputation | 66 | |
Plants and Science: a Struggling Relationship | 67 | |
Fats and Weight Loss | 68 | |
A Low-Fat Day | 69 | |
Labels: Keeping Track of Fat in Packaged Foods | 70 | |
Low Fat Becomes Second Nature | 71 | |
6 | Snacking | 73 |
Eating Meals Instead of Snacking | 74 | |
Snacking: Getting the Best Bang for the Buck | 75 | |
Snacking As We Know It | 76 | |
Suspicious Health Messages | 77 | |
Snax Tax | 81 | |
It's up to You | 81 | |
7 | Patterns: the Key to Healthy Eating | 83 |
Down Memory Lane--Discovering Your Own Personal Food Pattern | 85 | |
A Healthy Pattern: Three Meals a Day | 86 | |
Pattern: Night Work | 89 | |
Pattern: Behind the Scenes | 92 | |
Pattern: Equipment | 98 | |
Pattern: "Dash" Dining for Dummies | 100 | |
Pattern: Creating Ambiance | 101 | |
Pattern: Company Coming | 102 | |
Pattern: Restaurants | 103 | |
Pattern: Get a Grip | 106 | |
Pattern: Families | 107 | |
Pattern: Exercise | 108 | |
8 | Graduate Level | 111 |
The Dash Diet | 112 | |
Health Markers | 115 | |
Gory Details of Serving Sizes | 119 | |
Starches and Weight Loss | 121 | |
Grapefruit Advice | 122 | |
9 | Staying on Track | 123 |
10 | Frequently Asked Questions ("FAQ's")--Answers, Too | 129 |
Food Record: What Did I Eat? When Did I Eat It? | 138 | |
11 | 14-Day Meal Plan with Meal Appeal | 141 |
12 | Preparing the Best Foods on Earth: Day-by-Day Recipes | 157 |
On Your Way to Healthier Days | 158 | |
Introduction | 159 | |
Day 1161 | ||
Day 2163 | ||
Day 3166 | ||
Day 4169 | ||
Day 5171 | ||
Day 6173 | ||
Day 7177 | ||
Day 8181 | ||
Day 9183 | ||
Day 10185 | ||
Day 11187 | ||
Day 12191 | ||
Day 13194 | ||
Day 14196 | ||
Endnotes | 206 | |
Index | 219 |