Summary

It's a fact: Not all carbohydrates are bad for you. Unlike Atkins, South Beach, and other diets, Dr. Douglas Markham's breakthrough health plan is a more comprehensive, sustainable, and satisfying program for weight loss and total-body health.Dr. Doug's signature Total Health Plan features the More Balanced Approach to low-carb meal programs, along with his 30-minute "Fat Burning" Circuit Training Workout. This groundbreaking book will allow you to discover:the safest, most effective way to follow a low-carbohydrate lifestyle how the kind of food you eat affects your body, your energy level, and your quality of life why fat does not make you fat how healthful eating can replace the need for prescription drugs to treat high blood pressure, high cholesterol, and adult-onset diabetes...and much more. This empowering resource can help you to both lose pounds and maintain your weight; improve your eating habits; enhance your self-image; and lead a healthy, balanced life.

Author Biography

A former chiropractor for the US Rugby Team and an all-American wrestler, Dr. Douglas Markham is the author of Total Health and the founder of TotalHealthDoc.com, an online weight loss and wellness management system.

Foreword by Larry King

xvii

Preface

xix

PART I Why the Total Health Plan Works

The Birth of Total Health

(1)

Why Other Diets Don't Work

(2)

The Low-Fat Diet Myth

(5)

How to Combine Foods Correctly

(3)

Why Fat Is the Key to Good Health

(7)

Heart Health

(14)

PART II Following the Total Health Plan

Overview

(4)

Reading Food Labels

(4)

Low-Carbohydrate and High-Protein Products

(1)

Micronutrients: Vitamins and Minerals

(10)

Got Water?

(2)

Fiber Facts

(3)

Sweeteners

(12)

PART III Eating Your Way to Total Health

Pulling It All Together

(3)

How to Use Your Total Health Menu Options

(7)

When You Reach Your Weight Goal

(1)

Macronutrient Units Lists

(4)

Total Health Protein-Rich, Favorable-Carbohydrate Menu Options

(26)

Powerful Tips for Reducing Holiday Food Cravings

112

(3)

PART IV Exercise: How to Get Started and Why

Why Exercise Is Important

115

(5)

Choosing a Health Club

120

(2)

How to Choose a Personal Trainer

122

(2)

The Principles Behind Circuit Training

124

(1)

The 30-Minute "Fat-Burning" Circuit Training Workout

125

(20)

PART V Mental Health: Helpful Hints for Happiness

Emotional and Social Well-Being

145

(1)

Intellectual Development

146

(1)

Spiritual Growth

146

(2)

One More Thing

148

(3)

PART VI Total Health Recipes

Protein-Rich Appetizers and Snacks

151

(7)

Salads and Soups

158

(10)

Salads

158

(6)

Dressings

164

(2)

Soups

166

(2)

Protein-Rich Entrees

168

(28)

Beef

168

(6)

Pork

174

(3)

Poultry

177

(8)

Fish and Seafood

185

(6)

Vegetarian Protein Entrees

191

(5)

Vegetable Side Dishes

196

(5)

Desserts

201

(4)

Appendix A: Commit to Health and Happiness

205

(2)

Appendix B: Recommended Products

207

(6)

Appendix C: Exercise Resources

213

(2)

Appendix D: HEALTH Across America Tour

215

(4)

Bibliography

219

(2)

Index

221

Supplemental Materials

What is included with this book?

The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.

The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.

Excerpts

Preface

The idea behind the Total Health program is that you have the absolute right to health and happiness. You work hard to provide for yourself and your loved ones. Compromise and sacrifice are part of life. Unfortunately, it's all too easy to compromise your physical and mental health along the way.

And that's a crime. Because if you've sacrificed your health, you'll end up spending your hard-earned resources on medical bills, trying to counteract a lifetime of poor health choices. It's hard to enjoy the fruits of your labor when the lifestyle you've worked so hard to achieve is limited by deteriorated health.

The Total Health program has inspired and enlightened individuals to achieve optimum health and wellness by combining a protein-rich, favorable-carbohydrate way of eating with regular physical exercise, intellectual development, and spiritual growth.

Thousands of people have participated in the Total Health program, with many of them no longer needing prescription medications for diseases such as high blood pressure, high cholesterol, and adult-onset diabetes.

It's my sincere belief that everyone has the absolute right to be both healthy and happy. People just need the right tools to help empower them to effect change.

In July 2002, John Schneider and I appeared together on CNN'sLarry King Live,where John shared his struggle with childhood obesity for the first time on national television. There I announced my plans to depart on my HEALTH Across America Tour, part of a national public education campaign on the prevention of obesity-related diseases. This tour will eventually take me to America's twenty-five "fattest" cities, as ranked byMen's Fitnessmagazine.

At age 16, with a 44-inch waist, a height of six feet, three inches, and weighing just under 250 pounds, John heeded the advice of his brother and began making lifestyle changes. Two years and 50 pounds later, John's acting career took him to the top when he was cast as heartthrob Bo Duke on television'sThe Dukes of Hazzard.John currently stars on the WB hit television seriesSmallvilleand subscribes to the Total Health weight loss and wellness management philosophy.

The idea for an expanded version of my first book,Total Health,resulted from the overwhelming response to John's inspirational story and my continued commitment to fighting childhood and adult obesity. The goal of this book is to enlighten the world with a simple, safe, and effective answer to gaining control of your weight loss, wellness, and fitness goals.

The solution to our present health and obesity epidemic will require effective collaboration among government, volunteer organizations (the American Heart Association, PTAs, etc.), and the private sector (media, TV, radio, print, etc.), as well as a commitment to action by parents, individuals, and communities to provide a simple approach through propereducation, implementation,andfollow-up.

Remember, it's your absolute right to be healthy and happy! It's my sincere and deepest desire that this book and the Total Health program helps you take your first steps toward taking control of your health and creating a lifetime of health and happiness!

Yours in Total Health,

Dr. Doug

P.S. Even though the Total Health program is a much more balanced approach to alow-carbohydrate way of eating,I must give thanks to the pioneers of protein-based diets -- people such as Dr. Stillman, Dr. Atkins, and others, who, despite the ridicule of their peers and the nutritional establishment, remained true to their beliefs. They were always on the right track, but their approaches were just not well balanced enough for a long-term health approach.

Excerpted from Beyond Atkins: A Healthier, More Balanced Approach to a Low Carbohydrate Way of Eating by Douglas J. Markham
All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.