Table of Contents
Introduction 1
Section I Choose Your Food Wisely
Chapter 1 Eating the Right Foods Will Improve Your Health and Give You More Energy 14
Chapter 2 Carbohydrate Intolerance and the Two-Week Test: Learning How to Move Past Low Energy, Fatigue, and Weight Gain 28
Chapter 3 Carbohydrate Foods: The Good, the Bad, and the Really Harmful 47
Chapter 4 Ignore the Big Fat Lie: Why Having the Right Balance of Fats in Your Diet Will Significantly Improve Your Health 67
Chapter 5 Chronic Inflammation: What You Can Safely Do to Eliminate It 84
Chapter 6 The Power of Protein: Are You Eating Enough? 92
Chapter 7 Eat Your Vegetables and Fruits: Understanding the Importance of Phytonutrients and Truly Going "Organic" 112
Chapter 8 Water: The Body s Most Important Nutrient 141
Chapter 9 Dietary Supplements: What You Don't Know Will Hurt You 152
Chapter 10 The Sun and Vitamin D: Why You Need Both to Stay Healthy 174
Chapter 11 Make Life a Moveable Feast with Healthy Eating, Snacking, and Cooking 184
Chapter 12 The Healthiest Diet: Follow Your Own Nutritional Intuition 199
Section II Physical Health and Fitness
Chapter 13 Understanding the Foundation of Fitness: Your Aerobic and Anaerobic Systems 212
Chapter 14 Heart Rate Training: Applying the Basic Principles of Aerobic Fitness 241
Chapter 15 The Hidden Dangers of Stretching 262
Chapter 16 The Feet Are Your Body's Foundation 274
Chapter 17 Footwear Made Simple: Finding the Right Pair of Shoes Is a Key Step to Better Health 302
Chapter 18 Every Runner Is Different: The Intimate Relationship Between Footwear and Gait, and What You Can Do to Improve Both 320
Section III Self-care
Chapter 19 Stress and Hormones: How They Affect Your Overall Health and Fitness 342
Chapter 20 Getting to Know Your Brain: Diet, Physical Activity, and Lifestyle All Play Important Roles 360
Chapter 21 Your Muscles: Keeping Them in Balance to Prevent Aches, Pains, and Even Serious Injuries 381
Chapter 22 The Gut: Your Gastrointestinal Tract Is the Gateway to Good Health 406
Chapter 23 Stopping Cancer Through Prevention and a Healthy Lifestyle 427
Chapter 24 Healthy Heart: Cardiovascular Disease Is Preventable 448
Chapter 25 Healthy Sex: For as Long as You Want 468
Chapter 26 Finding a Health Care Practitioner 485
Chapter 27 How to Age Gracefully: It's Much Easier Than You Think 496
Appendix A Healthy Meal Ideas 509
Index 525
