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Index
Cover
Title Page
Copyright Page
Table of Contents
Acknowledgments
Introduction
Part 1: Organization for You and Your Kitchen
Chapter 1: The Organized Kitchen
Clear the Clutter
Timesaving Tools
Stock Your Kitchen with Good-for-You Foods
Chapter 2: The Organized Menu
Meal Planning
Get Comfortable in the Kitchen
Faster, Better, Smarter Cooking Techniques
Recipes on the Ready
Part 2: 50 Easy-to-Implement Strategies for Better Health
Chapter 3: Eat More
#1 Love the limas. Grab the great northerns.
#2 Punch up the flavor with phytochemical-packed herbs and spices.
#3 Sneak fruits and vegetables into the foods you already eat—every day.
#4 Don’t resist resistant starches.
#5 Drink brewed, not bottled, tea for a healthy heart.
#6 Go fish—at least twice weekly.
#7 Keep nutritious foods in view.
#8 Go vegetarian now and then.
#9 Join team lutein. Eat spinach, kale, and corn for healthy eyes and brain.
#10 Find (and eat) fermented foods.
#11 Replace some refined grains with whole grains.
#12 Take oats beyond the bowl.
Chapter 4: Eat Less
#13 Love the taste of water.
#14 Keep junk from your lips by storing tempting foods in hard-to-reach places.
#15 Ease your family into lower-sodium options.
#16 Pre-portion hard-to-resist sweets and snacks.
#17 Rethink the meaning of value.
#18 Use cues to help you stop eating.
#19 Reverse portions. Eat less by eating more.
#20 Let your dishes control your portions.
#21 Cook with moist heat and use other simple tactics to limit AGEs.
#22 Trade red meat in for other protein-rich foods.
#23 Squelch unhealthful snacking with a prewritten list.
#24 Plan for emergencies with emergency foods.
#25 Sit down, slow down, and savor every bite.
Chapter 5: Eat Better
#26 Chop garlic 10 minutes early.
#27 Balance your meals for sustained energy and good nutrition.
#28 Spread your protein out over the day.
#29 Use the glycemic index as an adjunct to other meal-planning techniques.
#30 Create a cheat sheet.
#31 Give up the all-or-nothing approach.
#32 Give yourself a treat allowance.
#33 Personalize your health plan.
#34 Replace unhealthy saturated and trans fats with unsaturated fats.
#35 Go halfsies.
#36 Don’t toss nutrients out in the cooking water.
#37 Wash before eating, peeling, or cutting.
#38 Cook it safe, and know when to toss it out.
#39 Take a minute to zap germs.
#40 Pack lunch—even when you eat at home.
Chapter 6: Beyond Food
#41 Make every step count.
#42 Strength train in less time with compound exercises.
#43 Rev up your exercise.
#44 Cue yourself to exercise.
#45 Give yourself white space.
#46 Snooze your way to better health.
#47 Stand, don’t sit.
#48 Don’t confuse urgent with important.
#49 Identify barriers to success. Then plan your attack.
#50 Move forward with a pro/con sheet.
Additional Reading
Appendix
Grocery List
Mix-and-Match Weekly Menu Planner
Detailed Weekly Menu Planner
Weekly Plate Method Planner
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