On Target Living Nutrition : The Power of Feeling Your Best

by Johnson, Chris

• ISBN13: 9780972728140
• ISBN10: 0972728147
• Format: Paperback
• Copyright: 2007-11-15
• Publisher: On Target Living Intl

Summary

Thousands of people of all ages and life stages have attended Chris Johnson's On Target Living seminars. As a result, a better understanding of simple nutrition has not only improved their health, but changed their lives.

Table of Contents

Acknowledgements/Dedication	p. 6
Foreword	p. 7
Introduction: The Power of Feeling Your Best	p. 9
Diets don't work	p. 10
Changing your Life	p. 11
We've Been Led Astray	p. 12
Why is our health at risk?	p. 12
Help has arrived	p. 14
The bottom line	p. 14
Why Diets Don't Work	p. 16
Exchange/low-calorie diet	p. 17
Low-fat, low-protein, high-carbohydrate diet	p. 18
High-protein, high-fat, low-carbohydrate diet	p. 19
The 80/20 rule	p. 21
The bottom line	p. 22
Old Thinking-New Thinking	p. 23
Old Thinking: Skip meals to lose weight	p. 23
New Thinking: Eat small meals frequently	p. 24
Old Thinking: Cut calories to lose weight	p. 25
New Thinking: All calories are not created equal-quality counts	p. 26
Old Thinking: Eliminate fat from the diet	p. 27
New Thinking: Cut unhealthy fats and incorporate healthy fats	p. 27
Old Thinking: Eat anything and take supplements	p. 27
New Thinking: Focus on high-quality foods first	p. 28
Summary of old and new thinking	p. 29
Healthy Cells Are Happy Cells	p. 30
The cell membrane	p. 31
Mitochondria	p. 32
Nucleus of the cell	p. 33
The bottom line	p. 33
Alkaline/Acid: Balancing the Body's pH	p. 34
How do an acid-forming diet and high levels of stress lead to all of these health problems?	p. 35
What causes acid and alkaline to become unbalanced?	p. 38
What can I do to balance my acid and alkaline levels?	p. 39
The bottom line	p. 41
Going Organic	p. 43
What does "organic" mean?	p. 43
How do you know it's organic?	p. 43
How much does it cost?	p. 44
The bottom line	p. 45
Laying the Foundation	p. 46
Maslow's Hierarchy of Human Needs	p. 46
The three building blocks of your foundation	p. 47
The bottom line	p. 51
Let Food Be Your Medicine	p. 53
Bonnie's journey	p. 54
Medications can help	p. 56
The bottom line	p. 57
Aim for the Food Target	p. 59
USDA's Food Guidance-MyPyramid	p. 59
On Target Living Nutrition: Food Target	p. 61
The Core of on Target Living Nutrition	p. 63
Fuel Your Body with Carbohydrates	p. 66
Are carbohydrates healthy or unhealthy?	p. 66
Fiber	p. 68
Types of carbohydrates	p. 71
The carbohydrate continuum	p. 71
Carbohydrate chemistry	p. 71
The glycemic index	p. 73
Why do we crave carbohydrates?	p. 75
The lowdown on sweet stuff	p. 77
How many carbohydrates should you eat each day?	p. 79
The bottom line	p. 80
Build Your Body with Protein	p. 81
What is protein?	p. 81
Benefits of protein	p. 82
What kinds of protein should you eat?	p. 83
The protein continuum	p. 92
The bottom line	p. 94
Heal Your Body with Fats	p. 95
Medical research supporting healthy fats	p. 96
Where have we gone wrong?	p. 97
Why is eating healthy fats so essential to optimal performance and good health?	p. 99
The categories of fats	p. 100
Improving the quality of fat in your diet	p. 115
The bottom line	p. 116
Check Your Fluids	p. 119
Soda pop	p. 119
Coffee	p. 120
Tea	p. 120
Milk	p. 121
Juice	p. 122
Sports drinks	p. 122
Energy drinks	p. 124
Alcohol	p. 124
Water: Your body's drink of choice	p. 124
The bottom line	p. 127
The Key to Healthy Bones	p. 128
What weakens bones?	p. 129
What can you do to keep your bones healthy?	p. 130
The bottom line	p. 132
What Should You Feed Your Kids?	p. 133
Tips to get started	p. 134
The bottom line	p. 136
Steps to Success	p. 137
Putting It All Together	p. 138
Making the decision to change	p. 138
What do you want to change?	p. 139
Why do you want to change?	p. 139
Plan to succeed and succeed with a plan	p. 139
The bottom line	p. 143
Write It Down	p. 144
How to use the daily food log	p. 145
The bottom line	p. 145
How to Read a Label	p. 147
How long is the ingredient list?	p. 147
Do you recognize all the words in the ingredient list?	p. 148
What is the serving size?	p. 148
What kind of fat?	p. 149
What type of sweetener?	p. 150
What is the balance of carbohydrate, protein, and fat?	p. 151
How was the food or beverage grown or processed?	p. 152
The bottom line	p. 152
Shopping 101	p. 153
The bottom line	p. 155
The Three-Hour Rule	p. 156
The bottom line	p. 157
It's Quality, Quality, Quality	p. 158
Incremental changes	p. 158
Quantity-calories do count!	p. 162
Quick-pick food list	p. 166
The bottom line	p. 168
Balancing the "Big Three"	p. 169
Breakfast	p. 170
Lunch	p. 171
Dinner	p. 172
Snacks	p. 173
The bottom line	p. 174
Mindful Eating	p. 175
Increase your awareness	p. 177
Build your mindful eating action plan	p. 178
References	p. 182
The bottom line	p. 183
Healthy Eating on the Run	p. 184
Out-of-town travel	p. 184
Eating out	p. 185
The bottom line	p. 187
Make It Yours	p. 188
Exercise: The Fountain of Youth	p. 192
The bionic woman	p. 192
Why don't we exercise?	p. 193
Exercise and weight loss	p. 198
Posture alignment	p. 199
Getting started: How much exercise is enough?	p. 200
Equipment needs	p. 210
Sample exercise programs	p. 211
Frequently asked exercise questions	p. 211
Exercise considerations	p. 214
The bottom line	p. 214
Starting at Zero	p. 215
Taking It to the Next Level	p. 219
Taking-it-to-the-next-level plan	p. 220
You Can Do It!	p. 223
Final tips for success	p. 223
Enjoy the journey	p. 226
Appendices	p. 227
On Target Living Recipes	p. 227
On Target Living Exercises	p. 246
On Target Living Daily Logs	p. 287
Index	p. 291
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