Table of Contents
A Note to the Reader ix
Acknowledgments xi
Foreword Alicia Silverstone xiii
Introduction 1
Part I Metabolically Active Foods
Chapter 1 Power on Your Plate 13
Chapter 2 Foods That Tame the Appetite Demons 22
Chapter 3 Understanding the Calorie-Burning Secret 39
Chapter 4 Cardioprotection: Health for Every Part of You 49
Chapter 5 A Healthy Menu 67
Part II The Three-Week Program
Chapter 6 On Your Marks, Get Set… 87
Chapter 7 Let's Go! 122
Day 1 Jump In! 123
Day 2 Beyond Meaty Diets 129
Day 3 Beyond Dairy Products 132
Day 4 Keeping It Low-Fat 137
Day 5 Quick Breakfast Ideas 139
Day 6 Mastering Social Situations 143
Day 7 Eating for Energy 149
Chapter 8 Getting in Gear 155
Day 8 Tackling Cravings and Destructive Eating Habits 156
Day 9 Heart Health 164
Day 10 Convenience Foods 167
Day 11 Travel 171
Day 12 Fighting Cancer with Food 176
Day 13 Our Friend, the Bean 182
Day 14 Choosing Good Carbohydrates 186
Chapter 9 Going to the Max 193
Day 15 Protecting Every Cell, and Slowing the Aging Process 194
Day 16 Foods That Conquer Pain 198
Day 17 Eating Your Way to a Good Night's Sleep 204
Day 18 Play with Your Food 208
Day 19 Extra Motivators: Environment and Animals 213
Day 20 Thinking About Our Loved Ones 217
Day 21 Graduation Day! 220
Part III Menus and Recipes
21 Days of Kickstart Menus 229
Recipes 239
Breakfasts 241
Soups and Stews 250
Salads 260
Wraps, Sandwiches, and Burgers 264
Main Dishes 271
Sides 286
Sauces 289
Spreads, Dips, and Snacks 299
Desserts 302
Appendix 1 Ingredients That May Be New to You 307
Appendix 2 A Primer of Basic Cooking Techniques 312
References 333
Index 339
About the Author 347