On Target Living Nutrition: The Power of Feeling Your Best

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Overview

On Target Living means achieving a balanced life with increased energy and vitality by blending intelligent nutrition, balanced exercise, and restorative rest and recovery. In On Target Living Nutrition, health and fitness expert Chris Johnson cuts through the current landscape of dieting and deprivation. Chris blends just the right amount of nutritional and physiological information with a sensible program that anyone can begin immediately and follow for life, while feeling happy and highly satisfied. Chris ...

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Overview

On Target Living means achieving a balanced life with increased energy and vitality by blending intelligent nutrition, balanced exercise, and restorative rest and recovery. In On Target Living Nutrition, health and fitness expert Chris Johnson cuts through the current landscape of dieting and deprivation. Chris blends just the right amount of nutritional and physiological information with a sensible program that anyone can begin immediately and follow for life, while feeling happy and highly satisfied. Chris gives the reader powerful information centered around the On Target Living Food Target.

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Product Details

  • ISBN-13: 9780972728140
  • Publisher: On Target Living International
  • Publication date: 1/28/2008
  • Pages: 304
  • Product dimensions: 6.00 (w) x 9.00 (h) x 0.70 (d)

Table of Contents

Acknowledgements/Dedication     6
Foreword     7
Introduction: The Power of Feeling Your Best     9
Diets don't work     10
Changing your Life     11
We've Been Led Astray     12
Why is our health at risk?     12
Help has arrived     14
The bottom line     14
Why Diets Don't Work     16
Exchange/low-calorie diet     17
Low-fat, low-protein, high-carbohydrate diet     18
High-protein, high-fat, low-carbohydrate diet     19
The 80/20 rule     21
The bottom line     22
Old Thinking-New Thinking     23
Old Thinking: Skip meals to lose weight     23
New Thinking: Eat small meals frequently     24
Old Thinking: Cut calories to lose weight     25
New Thinking: All calories are not created equal-quality counts     26
Old Thinking: Eliminate fat from the diet     27
New Thinking: Cut unhealthy fats and incorporate healthy fats     27
Old Thinking: Eat anything and take supplements     27
New Thinking: Focus on high-quality foods first     28
Summary of old and new thinking     29
Healthy Cells Are Happy Cells     30
The cell membrane     31
Mitochondria     32
Nucleus of the cell     33
The bottom line     33
Alkaline/Acid: Balancing the Body's pH     34
How do an acid-forming diet and high levels of stress lead to all of these health problems?     35
What causes acid and alkaline to become unbalanced?     38
What can I do to balance my acid and alkaline levels?     39
The bottom line     41
Going Organic     43
What does "organic" mean?     43
How do you know it's organic?     43
How much does it cost?     44
The bottom line     45
Laying the Foundation     46
Maslow's Hierarchy of Human Needs     46
The three building blocks of your foundation     47
The bottom line     51
Let Food Be Your Medicine     53
Bonnie's journey     54
Medications can help     56
The bottom line     57
Aim for the Food Target     59
USDA's Food Guidance-MyPyramid     59
On Target Living Nutrition: Food Target     61
The Core of on Target Living Nutrition     63
Fuel Your Body with Carbohydrates     66
Are carbohydrates healthy or unhealthy?     66
Fiber     68
Types of carbohydrates     71
The carbohydrate continuum     71
Carbohydrate chemistry     71
The glycemic index     73
Why do we crave carbohydrates?     75
The lowdown on sweet stuff     77
How many carbohydrates should you eat each day?     79
The bottom line     80
Build Your Body with Protein     81
What is protein?     81
Benefits of protein     82
What kinds of protein should you eat?     83
The protein continuum     92
The bottom line     94
Heal Your Body with Fats     95
Medical research supporting healthy fats     96
Where have we gone wrong?     97
Why is eating healthy fats so essential to optimal performance and good health?     99
The categories of fats     100
Improving the quality of fat in your diet     115
The bottom line     116
Check Your Fluids     119
Soda pop     119
Coffee     120
Tea     120
Milk      121
Juice     122
Sports drinks     122
Energy drinks     124
Alcohol     124
Water: Your body's drink of choice     124
The bottom line     127
The Key to Healthy Bones     128
What weakens bones?     129
What can you do to keep your bones healthy?     130
The bottom line     132
What Should You Feed Your Kids?     133
Tips to get started     134
The bottom line     136
Steps to Success     137
Putting It All Together     138
Making the decision to change     138
What do you want to change?     139
Why do you want to change?     139
Plan to succeed and succeed with a plan     139
The bottom line     143
Write It Down     144
How to use the daily food log     145
The bottom line     145
How to Read a Label     147
How long is the ingredient list?     147
Do you recognize all the words in the ingredient list?     148
What is the serving size?     148
What kind of fat?     149
What type of sweetener?      150
What is the balance of carbohydrate, protein, and fat?     151
How was the food or beverage grown or processed?     152
The bottom line     152
Shopping 101     153
The bottom line     155
The Three-Hour Rule     156
The bottom line     157
It's Quality, Quality, Quality     158
Incremental changes     158
Quantity-calories do count!     162
Quick-pick food list     166
The bottom line     168
Balancing the "Big Three"     169
Breakfast     170
Lunch     171
Dinner     172
Snacks     173
The bottom line     174
Mindful Eating     175
Increase your awareness     177
Build your mindful eating action plan     178
References     182
The bottom line     183
Healthy Eating on the Run     184
Out-of-town travel     184
Eating out     185
The bottom line     187
Make It Yours     188
Exercise: The Fountain of Youth     192
The bionic woman     192
Why don't we exercise?      193
Exercise and weight loss     198
Posture alignment     199
Getting started: How much exercise is enough?     200
Equipment needs     210
Sample exercise programs     211
Frequently asked exercise questions     211
Exercise considerations     214
The bottom line     214
Starting at Zero     215
Taking It to the Next Level     219
Taking-it-to-the-next-level plan     220
You Can Do It!     223
Final tips for success     223
Enjoy the journey     226
Appendices     227
On Target Living Recipes     227
On Target Living Exercises     246
On Target Living Daily Logs     287
Index     291
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Sort by: Showing 1 Customer Reviews
  • Posted December 11, 2012

    A good nutrition book, not a diet book

    I've read a lot of diet books. A LOT. I like this one. Why? It's not really a diet book. While this book certainly does have food lists and testimonials, its primary goal is to educate you about food and how the body processes it. It maintains that cell health is the key to overall health and is the entire point of eating well. Topics like the glycemic index, cholesterol processes, amino acids, cell structure, fat formation, nutrient quality (whole vs processed, etc) and others are discussed. Rather than saying "Always eat this, never that" it encourages a more informed approach to general balance in what you eat, leaving the details up to you. This approach is very practical, because rather than hopping on the fad-wagons (don't eat carbs! Get slim on shakes! etc.) it arms the reader with a little more knowledge of how the body uses food. Despite the familiar diet-book-ish organization (which honestly didn't bother me too much), this book is a great introduction to the complex subject of nutrition. Highly recommended.

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