Absolute Beginner's Guide to a Lite and Healthy Lifestyle

Absolute Beginner’s Guide to a Lite and Healthy Lifestyle......Page 2
Copyright © 2005 by Que Publishing......Page 3
Contents at a Glance......Page 4
Table of Contents......Page 6
About the Author......Page 12
We Want to Hear from You!......Page 13
To the Reader......Page 14
CHAPTER 1 Are You Ready?......Page 16
Dimensions of Wellness......Page 17
Assessing Your Readiness......Page 19
Your Current Health Status......Page 22
The Individual Fitness Assessment......Page 25
CHAPTER 2 The Stages of Change— What to Expect......Page 28
Precontemplation: Who, Me? Change? No Way!......Page 29
Contemplation: Maybe I Should Think About It…......Page 30
Preparation: I Think I Can, I Think I Can…......Page 31
Action: Just Do It!......Page 39
Maintenance: A Habit Is Formed......Page 42
CHAPTER 3 Uncover the Natural Eater......Page 46
Natural Eating Is Not a Diet......Page 47
Evaluate Your Current Eating Pattern......Page 51
Respond to Hunger and Respect Natural Boundaries: Taming the Beast......Page 53
Mindfulness: The Art of Eating......Page 55
Understand and Meet Your Other Needs......Page 56
CHAPTER 4 Balanced Nutrition......Page 60
Energy Balance: An Enigmatic Equation......Page 61
Macronutrients: Fuel for Working Bodies......Page 63
Micronutrients Keep the Machine Running Smoothly......Page 70
Water: The Beverage of Champions......Page 75
CHAPTER 5 Putting It Together— Real Food for Real People......Page 76
What Is a Food Pyramid?......Page 77
Making the Most of Your Meals......Page 89
CHAPTER 6 The Savvy Shopper......Page 94
Decoding the Food Label......Page 95
Smart Shopping Tips......Page 100
Navigating Miles of Aisles......Page 101
CHAPTER 7 Healthy Eating on the Go......Page 110
Fast Food Follies......Page 111
Fine Dining Reminder—S.T.O.P.......Page 113
Nutrition Tips for Travelers......Page 120
CHAPTER 8 Health Is a Family Affair......Page 124
Your Role in Feeding a Family......Page 125
Become an Active Family!......Page 132
CHAPTER 9 In the Kitchen 101......Page 138
Keep Food Safe......Page 139
Be a Boy Scout......Page 142
Know Your Terms—Cooking Vocabulary......Page 146
Flavor Your Foods Well......Page 147
Modifying Recipes......Page 149
CHAPTER 10 Fitness for Every Body......Page 154
Ditch the Excuses and Make It Work for You......Page 155
Make Your Mantra “Move More”......Page 157
Injury Prevention and Damage Control......Page 161
CHAPTER 11 Cardiovascular Training—The Foundation of an Exercise Program......Page 178
Cardiovascular Training—What Is It?......Page 179
F Is for Frequency—How Often Should You Train?......Page 181
I Is for Intensity—How Hard Should You Train?......Page 182
T Is for Type of Activity—Which Exercises Are Right for You?......Page 185
CHAPTER 12 Strength Training 101......Page 190
Why Bother?......Page 191
Terms, Tips, and Tools of the Trade......Page 192
Developing a Strength Training Program......Page 194
Common Myths and Misconceptions......Page 200
CHAPTER 13 Exercising at Home and on the Road......Page 202
Building a “Home Gym”......Page 203
Maintaining Motivation......Page 206
Fitness on the Go......Page 208
APPENDIX A Worksheets and Additional Resources......Page 224
Blood Pressure (BP) Classifications (mm/Hg)**......Page 225
Worksheets......Page 226
Recommended Reading......Page 229
Index......Page 230