CHAPTER 1
The Keys to Sensible Eating
Registered Dietitians
The most common obstacles and how to deal with them
I’m never hungry
I’m an emotional eater
I don’t have time to plan
“What should I weigh?”
“How do I change my way of thinking?”
Checklist to healthy eating
CHAPTER 2
Easy Weight Management Goals
Your healthy meal plan
Goal Setting
My food diary
CHAPTER 3
I Still Don’t Understand Fat in Foods
Your fat tooth
Low fat action
Should I aim for no fat?
Where do I find fat?
Which kind of fat is okay?
How harmful is too much fat?
Table: Fat content of foods
CHAPTER 4
Fabulous Fiber
Why all the fuss about fiber?
Where to find fiber?
Types of fiber
Disease prevention
Increasing your fiber intake while keeping your friends
Checklist: preventing constipation
An example of a high fiber day
Table: fiber content of foods
CHAPTER 5
Unnecessary Vitamin Supplements
“I feel great afterwards” or “the placebo effect”
Multi-level marketers
Health food stores
The danger of self-prescribing
Mega doses
Vitamins
Minerals
Recommended supplements
Vitamin and mineral labeling
Recommended supplements
Calcium content of foods
CHAPTER 6
Water, Caffeine, Alcohol
Water
Caffeine - should I avoid it?
Alcohol - good or bad?
CHAPTER 7
How to read labels
All those long names!
Take the fear out of food labels
Additives include preservatives, sweeteners, flavors...
Regulations to protect us
Consumer beware
Beware “Alternative nutritionists”
Natural
Organic
MSG
Sweeteners
Sugar
Salt
Biotechnology - the food of the future
CHAPTER 8
Eating Out, Entertaining, Traveling
Your dining out plan
Portion control
Common sense cuisine
Be fussy at food courts
Fast foods needn’t be junk foods
Salad bar
Vegetarian restaurants
Buffets
Careful at cafeterias
Prepare for parties
Entertaining
Barbecuing bravely
Time for traveling
Healthy holiday
CHAPTER 9
Stop Bad Habits - Stress and Smoking
Daily steps to reduce stress goals
Daily steps to quit smoking goals
Part Two: FITNESS
CHAPTER 10
Exercising - Getting Started
Any time, any place
Activity - what, when and where?
How does exercise affect the body?
The bottom line is “exercise makes you feel great”
Checklist: The benefits of being active
CHAPTER 11
Exercise Goals
Your personal activity diary
Fluid intake and exercise
Snacks
Carbo-loading
A multitude of activity ideas
What to eat before and after a workout
Daily steps to exercise goals
My personal activity diary
Part Three: CHAPTER 12 – SELF-ESTEEM
Feeling Fantastic About Your Body
Body Image
Take positive action
Create an exciting first impression
Improve your sex life
CHAPTER 13
Feeling Good Goals
Keep healthy
Start a new hobby
Start a new job search
Broaden your circle of friends
Find your talents
Be optimistic
Increase your self-esteem
Daily steps to my self-esteem goals
Part Four: CHAPTER 14 - APPEARANCE
Looking Great
Looking great
Wardrobe for men and women
Skincare for men and women
Makeup for women
Hair care
Nail care
CHAPTER 15
Goals for Improving Appearance
Daily steps to my appearance goals
APPENDIX A - GLOSSARY
APPENDIX B - SEVEN DAYS OF EASY MEALS
