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• Cover
• Introduction
• About This Book
• Foolish Assumptions
• Icons Used in This Book
• Beyond the Book
• Where to Go from Here
• Part I: Getting Started with the Total Body Diet
• Chapter 1: Talking Total Body Wellness
• The Whole Picture of You
• The Total Body Lifestyle
• Clueing into Your Appetite
• Recharging with Rest
• Chapter 2: What Is the Total Body Diet?
• The Principles of the Total Body Diet
• Counting Calories without Forgetting about Quality
• Let’s Get Physical!
• Getting Psyched: Keeping in Mind Your Mental Health
• Ready, Set, Go! A Self-Assessment
• Chapter 3: Managing Your Waistline and Beyond
• Health in Numbers
• Clearing Up Cholesterol Confusion
• Becoming Blood Sugar Savvy
• Keeping Your Blood Pressure in Check
• Keeping Tabs on Your Waistline
• Chapter 4: Designing a Total Body Diet–Friendly Kitchen
• Ridding Your Kitchen of Not-So-Healthy Foods
• Cooking Techniques for Your Total Body
• Eating Well on a Budget
• Planning Your Meals for Success
• Part II: Total Body Diet Rules
• Chapter 5: Foods for Total Body Balance
• Identifying the Primary Players: Carbs, Protein, and Fat
• Knowing What to Keep in Check
• Chapter 6: Focusing on Calories and Portion Size
• Getting the Inside Scoop on Calories
• Becoming an Expert Portionist
• Putting the Halt on Calorie Overload
• Chapter 7: Move, Move, Move: Understanding the Importance of Exercise
• Reaping the Rewards of Fitness
• Making Small Changes in Your Daily Life
• Move More, Weigh Less
• Chapter 8: Assembling Your Total Body Diet Team
• Understanding the Importance of a Support Team
• Looking at Your Support Options
• Tackling Behavior Change Head On
• Part III: Total Body Diet Recipes
• Chapter 9: Breakfasts
• Cereals, Muffins, and Breads
• Fruit and Vegetable Dishes
• Nut, Egg, and Meat Dishes
• Yogurt and Cheese Dishes
• Chapter 10: Lunches
• Soup’s On!
• Sandwich Time
• Get Your Midday Salad Fix
• Chapter 11: Dinners
• Vegetable and Bean Dishes
• Dishing Up Chicken and Turkey
• Scrumptious Seafood
• Chapter 12: Desserts and Snacks
• Fruity and Sweet Treats
• Chocolate Decadence
• Yogurt Delights
• Part IV: Getting Mindful the Total Body Way
• Chapter 13: The Ins and Outs of Mindful Eating
• Mindful Eating 101
• Developing Appetite Intimacy
• Mindful Eating and Your Total Body Diet
• Chapter 14: Mindful Eating for Every Occasion
• Making Sure You’re Never Caught Off Guard
• A Mindful Eating Toolbox for Total Body Wellness
• Saying Goodbye to Saboteurs
• Craving Healthful Foods First
• Budgeting for Extras
• Part V: The Part of Tens
• Chapter 15: Ten Tips for Sticking to the Total Body Diet for Life
• Taking It One Day at a Time
• Relishing the Small Successes
• Visualizing Your Goal
• Eating Healthful Food First
• Bouncing Back from a Bump in the Road
• Being Open to New Foods
• Making Sure Your Hormones Don’t Rule Your Life
• Understanding Your Aging Body
• Eating Well for Baby and You
• Saying No When You Need To
• Chapter 16: Ten Tech Tools for the Total Body Diet
• SuperTracker
• MyDietitian
• Lose It!
• Emeals
• Lark
• MyFitnessPal
• Sleep Genius
• Before I Eat, Moment in the Zone
• HAPIfork
• Meallogger
• Chapter 17: Ten Ways to Stay Active
• Running
• Walking
• Swimming
• Bike Riding
• Yoga
• Pilates
• Cross-Training
• Skating
• Climbing
• Stretching
• Chapter 18: Ten Tips for Keeping the Weight Off
• Keep a Food Diary
• Plan, Plan, Plan
• Cook the Healthy Way
• Steer Clear of Temptations
• Establish a Supportive Structure
• Check in with Yourself
• Savor Good Foods and Flavors
• Stay Active Every Day
• Eat Balanced Meals and Snacks
• Allow Small Indulgences
• Appendix: Metric Conversion Guide
• About the Author
• Cheat Sheet
• Advertisement Page
• Connect with Dummies
• End User License Agreement