Table of Contents
Introduction 1
About This Book 1
Foolish Assumptions 2
Icons Used in This Book 3
Beyond the Book 3
Where to Go from Here 3
Part I Getting Started With the Total Body Diet 5
Chapter 1 Talking Total Body Wellness 7
The Whole Picture of You 8
Getting into a wellness state of mind 9
The Total Body Lifestyle 9
It's beyond dieting - it's about living 9
Making healthier food choices 10
Setting boundaries to create limitless possibilities 10
Clueing into Your Appetite 11
Getting intimate with hunger and fullness 12
Knowing when to start and when to stop eating 12
Understanding why you can't stop at one bite 13
Recharging with Rest 14
Recognizing the power of catnaps 15
Relishing your bedtime routine 15
Identifying the importance of a good night's sleep 16
Chapter 2 What Is the Total Body Diet? 19
The Principles of the Total Body Diet 19
Counting Calories without Forgetting about Quality 20
Qualifying your calories 20
Getting better-for-you calories 22
Checking in with yourself 23
Let's Get Physical! 24
Knowing how much movement you need 25
Reducing the time you spend on your keister 25
Stretching your way to good health 26
Getting Psyched: Keeping in Mind Your Mental Health 27
Ready, Set, Go! A Self-Assessment 28
Chapter 3 Managing Your Waistline and Beyond 31
Health in Numbers 32
Clearing Up Cholesterol Confusion 32
Differentiating the types of cholesterol 33
Focusing on food 34
Becoming Blood Sugar Savvy 35
Controlling blood sugar 36
Watching the added sugar 36
Keeping Your Blood Pressure in Check 37
Befriending potassium-rich foods 38
Limiting high-sodium foods 38
Putting a lock on stress and anxiety 39
Clamping down on alcohol 40
Keeping Tabs on Your Waistline 40
Making friends with your tape measure 40
Deciphering the story your waistline is revealing 42
Chapter 4 Designing a Total Body Diet-Friendly Kitchen 45
Ridding Your Kitchen of Not-So-Healthy Foods 45
Your fridge 46
Your freezer 49
Your pantry 52
Cooking Techniques for Your Total Body 53
Grilling 53
Roasting 54
Broiling 55
Sautéing 55
Steaming 55
Baking 56
Microwaving 56
Eating Well on a Budget 57
Healthy and cheap eats 57
Cook once, eat twice 57
Savvy grocery store shopping 58
Planning Your Meals for Success 59
Becoming a meal-planning pro 59
Set it and forget it 59
Navigating grocery store trips 60
Part II Total Body Diet Rules 61
Chapter 5 Foods for Total Body Balance 63
Identifying the Primary Players: Carbs, Protein, and Fat 64
Carbohydrates 64
Whole-grain goodness 65
Pulses: Beans, lentils, and peas 66
Fantastic fruits 67
Valuable veggies 69
A dose of dairy 71
Proteins 73
Plant protein power 73
Protein from land and sea 74
Fats 75
Oils 75
Nuts, seeds, and nut butters 77
Fatty fruits: Avocado and coconut 78
Knowing What to Keep in Check 79
Sugar 79
Protein 80
Fat 80
Salt 81
Chapter 6 Focusing on Calories and Portion Size 83
Getting the Inside Scoop on Calories 84
What are calories, anyway? 84
Figuring out your calorie needs for a day 85
Managing calories in and out 85
Becoming an Expert Portionist 87
Putting the Halt on Calorie Overload 88
Eat like a bird, not a bear 89
Check please! Leaving the table when you're done eating 89
Banishing the nighttime cravings 90
Chapter 7 Move, Move, Move: Understanding the Importance of Exercise 91
Reaping the Rewards of Fitness 92
Maintaining flexibility, strength, and posture 92
Elevating your mood 92
Thinking crystal clear 93
Getting a good night's sleep 94
Making Small Changes in Your Daily Life 95
Move More, Weigh Less 97
Chapter 8 Assembling Your Total Body Diet Team 101
Understanding the Importance of a Support Team 102
Assembling a good healthcare team 102
Shopping around 104
Leaning on your team 105
Looking at Your Support Options 107
Support groups: Becoming a groupie 107
Finding support online 108
One-on-one counseling 110
Tackling Behavior Change Head On 111
Cognitive behavioral therapy to the rescue 113
Do your homework 114
Being patient: Old habits the hard 114
Part III Total Body Diet Recipes 117
Chapter 9 Breakfasts 119
Cereals, Muffins, and Breads 120
Fruit and Vegetable Dishes 125
Nut, Egg, and Meat Dishes 129
Yogurt and Cheese Dishes 133
Chapter 10 Lunches 139
Soup's On! 140
Sandwich Time 145
Get Your Midday Salad Fix 149
Chapter 11 Dinners 153
Vegetable and Bean Dishes 154
Dishing Up Chicken and Turkey 159
Scrumptious Seafood 164
Chapter 12 Desserts and Snacks 169
Fruity and Sweet Treats 170
Chocolate Decadence 176
Yogurt Delights 181
Part IV Getting Mindful the Total Body Way 185
Chapter 13 The Ins and Outs of Mindful Eating 187
Mindful Eating 101 187
Minding what goes into your mouth 188
Savor, savor, savor 189
Looking in from the outside: The art of eating objectively 189
Developing Appetite Intimacy 191
Are you really hungry for food? 192
Appetite revelations: What your appetite is telling you 194
Mindful Eating and Your Total Body Diet 195
How to eat and drink mindfully every day 196
The benefits of mindful eating for your total body 198
Getting hands on with mindfulness exercises 199
Chapter 14 Mindful Eating for Every Occasion 203
Making Sure You're Never Caught Off Guard 203
Holding onto common sense on vacation 204
Keeping your head over the holidays 205
Planning before the party 206
Waking up to healthy eating on weekends 207
A Mindful Eating Toolbox for Total Body Wellness 208
Talking the mindful eating lingo 208
Rewarding yourself without food 209
Saying farewell to emotional triggers 209
Saying Goodbye to Saboteurs 210
Dining out smart 210
Creating a new work environment 211
Making healthier convenient choices 212
Craving Healthful Foods First 213
Turning food cravings into healthy food moments 213
Allowing small indulgences and moving on 214
Writing it down 214
Budgeting for Extras 215
Choosing healthful foods and less (unhealthy) extras 215
Budgeting your calories (with your finances) 216
Saving calories and money 216
Part V The Part of Tens 219
Chapter 15 Ten Tips for Sticking to the Total Body Diet for Life 221
Taking It One Day at a Time 221
Relishing the Small Successes 222
Visualizing Your Goal 222
Eating Healthful Food First 223
Bouncing Back from a Bump in the Road 224
Being Open to New Foods 224
Making Sure Your Hormones Don't Rule Your Life 225
Understanding Your Aging Body 226
Eating Well for Baby and You 227
Saying No When You Need To 228
Chapter 16 Ten Tech Tools for the Total Body Diet 229
SuperTracker 230
MyDietitian 231
Lose It! 231
Emeals 232
Lark 233
MyFitnessPal 233
Sleep Genius 234
Before I Eat, Moment in the Zone 234
HAPIfork 235
Meallogger 236
Chapter 17 Ten Ways to Stay Active 237
Running 238
Walking 238
Swimming 239
Bike Riding 240
Yoga 240
Pilates 242
Cross-Training 242
Skating 243
Climbing 243
Stretching 244
Chapter 18 Ten Tips for Keeping the Weight Off 245
Keep a Food Diary 246
Plan, Plan, Plan 246
Cook the Healthy Way 247
Steer Clear of Temptations 248
Establish a Supportive Structure 248
Check in with Yourself 249
Savor Good Foods and Flavors 250
Stay Active Every Day 250
Eat Balanced Meals and Snacks 251
Allow Small Indulgences 252
Appendix: Metric Conversion Guide 253
Index 257
