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Tables of Contents for Marilu Henner's Total Health Makeover
Chapter/Section Title
Page #
Page Count
Acknowledgments
xvii
Introduction: Boys and My Weight
xxi
One Step at a Time
1
18
The Ten Steps---One at a Time
4
5
What Is Freedom?
9
1
A Workable Program
10
2
Excuses, Excuses, Excuses!
12
1
Marilu's Questions to Think About
13
2
Health
13
1
Food
13
1
Dieting
14
1
Body Image
15
1
What Is B.E.S.T.?
15
1
``Somewhere over the Rainbow...''---My Rainbow Theory
16
3
Balance
19
17
Understanding Extreme Foods
22
2
Balance in Your Diet
24
2
Food and Behavior
26
1
Changing Your Palate
27
2
The Art of Chewing
29
2
Food for Thought
31
2
Protein
31
1
Carbohydrates
32
1
Fat
33
1
Balancing/Centering Your Body
33
3
Taking the Plunge
36
10
Making the Commitment
36
4
Detoxification and Healing Crises
40
6
The Dangers of Chemicals, Additives, and Preservatives
46
12
Dangers of Food Additives and Preservatives
49
2
Acesulfame K
49
1
Artificial Colorings
49
1
Aspartame
50
1
Butylated Hydroxyanisole and Butylated Hydroxytoleuene (BHA and BHT)
51
4
Monosodium Glutamate (MSG)
51
1
Nitrites and Nitrates
52
1
Olestra
53
1
rBGH (Recombinant Bovine Growth Hormone)
54
1
Saccharin
54
1
Sulfites
54
1
Organic Food
55
3
Caffeine and Nicotine Breaking the Habit
58
9
A Stimulating Brew
58
2
Caffeine Overload
60
1
Are You a Java Junkie?
61
2
Caffeine Health Risks
63
2
Smoking
65
2
The Not-So-Sweet Bad News About Sugar and Aspartame
67
11
Get off the Sugar Treadmill
69
2
Sugar Substitutes
71
5
Brown Sugar
71
1
Saccharin
71
1
Aspartame
72
1
Acesulfame K
72
1
Honey
73
1
Sucrose and Fructose
73
1
Maltose
73
1
Cane Juice
74
1
Lactose and Fruit Juice Sweeteners
74
2
The Scoop on Sugar
76
2
The Health Risks of Meat
78
6
Seeing Red---How Animals Are Slaughtered
80
2
Good Nonmeat Sources of Protein
82
2
The Miracle of Dairy-Free
84
21
What's the Matter with Milk?
88
6
Bovine Slime
94
1
Dairy and the Cancer Connection
95
1
Dairy and Nutrient Deficiencies
96
1
Breast Feeding and Dairy
96
2
Fat and Dairy Products
98
3
Dairy Alternatives
101
4
Milk
101
1
Cheese
102
1
Eggs
102
1
Butter
103
1
Mayonnaise
103
1
Ice Cream
103
2
Food Combining-The Winning Combination
105
14
Why Food Combining?
106
1
How Food Combining Works
107
12
Fat-The Good, the Bad, and the Ugly
119
8
The Skinny on Fat
120
1
Lexicon of Fats
121
1
Cholesterol
122
2
Limiting--Not Eliminating-Fat
124
3
The Beauty of Exercise and Stress Reduction
127
20
Stress---What the Hell Is It and Why Is It Bugging Me?
134
1
The Effects of Stress on Your Body
135
1
Reducing Stress in Your Life
136
8
Exercise
138
1
Just Say NO!
139
1
Laughter Is the Best Medicine
140
1
Stress and Eating
141
1
Baths and More
142
2
Skin Brushing---Giving Your Body the Big Brush-off
144
1
How to Skin Brush
145
2
Sleep-The Cure-all
147
11
What Is Sleep?
148
1
The Body's Need to Sleep
149
1
Sleep and the Immune System
150
1
Sleep and the Brain
151
1
Insomnia
152
4
Natural Remedies
154
1
To Nap or Not to Nap---That Is the Question
155
1
Keeping a Sleep Journal
156
1
Sleep on This
157
1
Gusto-The Missing Ingredient in the Mind/Body Connection
158
10
Are You Ready for Gusto?
160
4
My ``Toy Box'' Theory
161
1
Looking Good, Feeling Good
162
2
Confidence and Self-Esteem
164
1
Gusto and Food
165
1
Setting Goals---A Road Map to Gusto
166
1
Imagery and Visualization
167
1
Why Certain Diets Work and Others Don't
168
17
Die-it
168
3
Live-it
171
1
Diet Roulette
172
2
Men Versus Women
174
4
Childhood Eating Habits
174
2
Overweight Men and Women
176
2
The No-Fat Explosion
178
2
Is There a Magic Pill?
180
1
What Is Obese?
181
2
Finding Your Ideal Weight
183
1
Readjusting Your Weight Set Point
184
1
Is Heredity Destiny? To See Your Future, You Must Know Your Past
185
15
Is Heredity Destiny?
186
4
Understanding Your Genes
190
10
Obesity
191
1
High Blood Pressure
191
1
Heart Disease
192
1
Depression
193
2
Cancer
195
1
Osteoporosis
195
3
Diabetes
198
2
Reading Your Face
200
9
How to Read Your Face
201
3
Getting Under Your Skin
204
3
Vitamins and Minerals That Help Your Complexion
207
2
What's the Poop?
209
23
Your Digestive System and How and it Works
210
3
The Poop on Poop
213
4
Frequency of Elimination
213
1
Stool Weight
214
1
Transit Time
215
1
Stool Consistency
215
1
Effort
216
1
Digestive Disorders
217
11
Gas
218
2
Constipation
220
2
Diarrhea
222
2
Irritable Bowel Syndrome/Inflammatory Bowel Disease
224
3
Heartburn
227
1
Fix It with Fiber
228
4
Listening to Your Body
232
13
How to Set Up and Keep a Lifestyle Journal
235
1
Tracking Your Weight
236
1
What to Put in Your Journal
236
1
Tracking Your Food
237
1
Food Allergies and Food Intolerances
238
3
What to Put in Your Journal
241
1
Tracking Your Exercise
241
1
What to Put in Your Journal
241
1
Tracking Your Bathroom Activity
242
1
What to Put in Your Journal
242
1
Tracking Your Sleep
242
1
What to Put in Your Journal
242
1
Tracking Your Menstrual Cycle
243
2
What to Put in Journal
243
2
Alternative/Preventive Medicine
245
11
East Versus West
247
1
Alternative Medicines and Treatments: Do They Work?
248
5
Acupuncture
248
1
Shiatsu and Acupressure
249
1
Homeopathic Medicine
249
2
Herbs/Supplements
251
2
Marilu's Secret Cure-alls
253
3
Cold Sores
253
1
Colds
253
1
Headaches
254
1
Jet Lag
254
1
Morning Sickness
254
1
Motion Sickness
255
1
PMS
255
1
Sprains
255
1
Practical Living in Your New Total Health Makeover World
256
19
How to Order in a Restaurant
257
7
T.G.I.Friday's
261
1
Chinese Restaurant
261
1
Josie's
262
1
Deli
262
1
Italian Restaurant
263
1
Stocking Your Pantry
264
4
Breakfast Items
264
1
Lunch and Dinner Items
265
1
Snacks
265
1
Cheese Substitutes
266
1
Condiments
266
1
Drinks
267
1
Eating at a Friend's Home
268
1
Flying
269
1
Marilu Henner 101
270
5
Things I Have Learned About Health
270
1
Things I Have Learned About Food
270
1
Beauty Tips
271
1
Things I Have Learned from Macrobiotics
272
1
Things I Have Learned from My Parents
272
1
Things My Therapist Says
272
1
Things My Life Has Taught Me
272
2
Things I Say to My Kids
274
1
Things My Kids Say
274
1
B.E.S.T. Advice
274
1
Some Final Thoughts
275
2
Appendix A: Rich Sources of Nutrients
277
6
Appendix B: Josie's Recipes
283
24
Bibliography
307
4
Index
311