Table of Contents
Part I The Journey to Living Well
Introduction 3
Chapter 1 A Body Transformed: My Three Epiphanies on the Road to Living Well 9
Chapter 2 The Dream of Living Well 28
Chapter 3 The Living Well Code 42
Part II The 21-Day Living Well Program
Introduction 59
Week 1 Add in the Green Power
Day 1 Take a Self-Snapshot of Your Feelings and Goals 65
Day 2 Eat the Rainbow: The Top 10 Living Well Powerhouse Foods 76
Day 3 Pour on the Green Drinks 89
Day 4 Unleash the Raw Strength of Salads 97
Day 5 Fire Up the Power of Fish 106
Day 6 Tap the Energy of Whole Grains 115
Day 7 Meet the World's Healthiest Diet 123
Week 2 Energize Your Body
Day 8 Learn the Living Well Calorie Formula 141
Day 9 Feel the Joy of Regular Physical Activity 152
Day 10 Get Up, Get Out, and Power Walk 165
Day 11 Living Well Workout: Full-Body Exercises 177
Day 12 Living Well Workout: Upper-Body Exercises 185
Day 13 Living Well Workout: Lower-Body Exercises 191
Day 14 Living Well Workout: Flexibility Exercises 194
Week 3 Live Well for Life
Day 15 Watch the Salt 205
Day 16 Be a Portion Controller 212
Day 17 Be a Label Sleuth 221
Day 18 Switch In the Living Well Habits 233
Day 19 Build a Protective Environment for Your Family 241
Day 20 Live Well on the Run 249
Day 21 Take the Living Well Pledge 257
More Living Well Recipes 266
Acknowledgments 283
Living Well Resources 285
Source Notes 295