Dr. Anderson's High-Fiber Fitness Plan.
Başlık:
Dr. Anderson's High-Fiber Fitness Plan.
Yazar:
Anderson, James W.
ISBN:
9780813159188
Yazar Ek Girişi:
Fiziksel Tanımlama:
1 online resource (266 pages)
İçerik:
Cover -- Half-title -- Title -- Copyright -- Dedication -- Contents -- Preface -- Health-Promoting Foods and Practices -- 1. Fiber Fights the Famous Five -- SUCCESS STORY: Bill reverses diabetes and high blood fats -- The Famous Five -- An Unprecedented Consensus -- Focus on Fiber -- Fiber and Heart Disease -- Fiber and High Blood Pressure -- Fiber and Cancer -- Fiber and Obesity -- Fiber and Diabetes -- Fiber and hypoglycemia -- SUCCESS STORY: Marcie corrects low blood sugar -- Fiber and Other Diseases -- How to Use This Book -- 2. Your Lifetime Diet Plan -- SUCCESS STORY: Mary lowers her blood cholesterol -- The Essence of the Prevention Plan -- The 1, 2, 3, 4 Food Plan -- Unique Bean-if its -- An Overall Balance -- Don't Chew the Fat -- Gift from the Sea -- Emphasizing Soluble Fiber -- What about Supplements? -- Timing -- Chapter Action Plan -- 3. Your Quick Loss Plan -- SUCCESS STORY: Ann drops her weight and blood cholesterol -- SUCCESS STORY: Susan decreases weight and blood cholesterol -- SUCCESS STORY: Rick lowers weight and insulin needs -- What Is the Quick Loss Plan? -- Who Is the Quick Loss Plan For? -- Why Does the Quick Loss Plan Work? -- Calories In, Calories Out -- Why Are Records Important? -- Avoiding the Yo-Yo Syndrome -- A Daily Plan -- Chapter Action Plan -- 4. Healthful Living -- SUCCESS STORY: Barry is energized by jogging -- Why Exercise? -- The Good, Better, Best Exercise Plan -- Exercising Safely and Enjoyably -- Making the Most of Daily Activities -- Moderation -- Rest and Relaxation (R & R) -- Pacing Your Life -- Cigarettes and Other Harmful Substances -- SUCCESS STORY: John corrects an alcohol abuse problem -- How to Quit Smoking -- Tips to Stop Smoking -- Making the Changes -- Chapter Action Plan -- For More Help -- 5. Cooking Made Easy -- Menu Magic -- Quick and Simple Cooking Tips -- Menu Make-Over.
Sensational Snacks -- SUCCESS STORY: Judy improves family snacking habits -- Chapter Action Plan -- 6. Shopping Made Easy -- Flavor -- What to Buy and Why -- Food Labels at a Glance -- Chapter Action Plan -- 7. Eating Out Made Easy -- Brown Bag Lunches -- Traveling -- Vending Machines and Convenience Stores -- Salad Bars -- Delis and Cafeterias -- Fast Food Restaurants -- Full-Service Restaurants -- Chapter Action Plan -- I Can Do That! Worksheet -- Recipes -- Appetizers, Beverages, and Snacks -- Chili Bean Dip -- Gingered Fruit Dip -- Yogurt Vegetable Dip -- Zingy Apple Punch -- Tangy Tomato Drink -- Beans and Rice -- New Orleans Beans and Rice -- Jim's Spicy Baked Beans -- Beans and Cranberries -- Savory Black Beans with Tomatoes -- Curried Lentils -- Limed Beans with Green Chilies -- Unfried Beans -- Cajun Rice -- Fruit 'n' Rice -- Rice Mexicano -- Rapid Rice Pilaf -- Rice and Mushroom Pilaf -- Savory Brown Rice -- Breads and Muffins -- Parmesan Italian Bread -- Dijon French Bread -- Hearty Oat-Corn Bread -- Cinnamon Quick Loaf -- Blueberry Banana Bread -- Raw Apple Bran Muffins -- Applesauce Oat Muffins -- Blueberry Oat Muffins -- Blueberry Bran Muffins -- Quick & Easy Oatmeal Muffins -- Orange Muffins -- Gay's Pineapple Oat Bran Muffins -- Breakfast Foods -- Allison's French Toast -- Banana Pancakes -- Homemade Maple Syrup -- Cinnamon Bran Pancakes -- Orange 'n' Nut Waffles -- Quick Waffles with Peach Sauce -- Jim's Breakfast Burrito -- Fruits and Desserts -- Apricot Spread -- Jim's Ambrosia -- Blueberries in Snow -- Tangy Baked Fruit -- Wake-Up Fruit Cup -- Blueberry Soup -- Morning Fruit Kabobs -- Carol's Fruit and Yogurt -- Overnight Fruit Cup -- Gay's Fruit Salad -- Fruit with Gingered Yogurt Sauce -- Gingered Fruit in a Hurry -- Sugar-Glazed Grapefruit -- Frozen Peach Dessert -- Peaches with Cinnamon Top -- Watermelon Delight.
Apple Pie with Oatmeal Crust -- Emily's Applesauce Cake -- Easy Blueberry Crunch -- Mini-Cheesecakes -- Fish, Chicken, Meat, and Seafood -- Dijon Fish -- Orange Fish Fillets -- Picante Fish -- Tomato Flounder -- Steamed Red Snapper -- Marinated Swordfish Steaks -- Chicken a I'Orange -- Light Chicken Cacciatore -- Melt-in-Your-Mouth Chicken Kiev -- Peach and Ginger Chicken -- Italian Chicken and Artichokes -- Baked Lemon Chicken -- Mustard Chicken -- Sweet 'n' Sour Chicken -- Homestyle Brisket -- Dijon Flank Steak -- Tom's Marinated Round Steak -- Savory Steak Jardin -- Gingered Round Steak -- Mustard Glazed Pork Chops -- Scallops Supreme -- Shrimp Scampi -- Tropical Shrimp Kebabs -- Main Dishes -- Down-Home Beans and Beef -- Jalapeno Black-Eyed Peas with Rice -- Nancy's Five Bean Dinner -- Taco Salad -- Fast Hoppin' John -- Rapid Rice and Black Bean Meal -- Chicken-Broccoli Bake with Rice -- Chicken Cacciatore and Green Beans -- Jambalaya in a Hurry -- Kathy's Seafood Pasta Delight -- Classic Tuna Noodle Casserole -- Macaroni and Cheese Surprise -- Jim's Bean Burrit -- Enchilada Stack Up -- Crowd-Pleasing Black-Bean Enchiladas -- Tex-Mex Frijoles -- Salsa in a Flash -- Spinach Chicken Tacos -- Oriental Seafood Stir-Fry -- Oriental Surprise -- Chicken Lo Mein -- Pinto Bean Chow Mein -- Party Red Bean Lasagna -- Stuffed Manicotti -- Spicy Pasta with Broccoli -- Linguine Primavera -- Baked Rigatoni and Cheese -- Spinach Stuffed Shells -- Tortellini Salad -- Vegetarian Spaghetti -- Vegetables -- Hot Spiced Beets -- Sweet and Sour Beets -- Broccoli, Cauliflower, and Mushroom Medley -- Sunshine Carrots -- Pat's "Fried" Corn -- Herbed Green Beans -- Summer Mixed Greens -- Dilled Fresh Peas -- Jim's Succotash -- Summertime Ratatouille -- Vegetable Strudel -- Marinated Vegetable Medley -- Vegetable Saute -- Zucchini Tomato Pie -- Pizza Potatoes.
Cheesy Whipped Potatoes -- Colorful Mashed Potatoes -- Parmesan Oven Fries -- Salads -- Apple-Citrus Salad -- Carrot-Raisin Salad -- Anytime Coleslaw -- Fiesta Salad -- Minted Green Bean Salad -- Lettuce and Orange Salad -- Mandarin Spinach Salad -- Company Potato Salad -- Orange-Cucumber Marinated Salad -- Orange Delight -- Three Bean Salad -- Creamy Potato-Vegetable Salad -- Soups and Sandwiches -- Healthy Heros -- Chive Cheese Sandwich -- Mexican Chicken Sandwich -- California Club -- Veggie Pocket Sandwiches -- Crockpot Black Bean Soup -- Frances' Broccoli Soup -- Chili Delux -- Spanish-Style Gazpacho -- Hearty Bean Soup -- Quick & Easy Vegetable Soup -- Vegetable Stew -- Index.
Özet:
This pioneering work by internationally known physician Dr. James W. Anderson is a quick and easy guide to a healthier lifestyle. Breaking the steps to healthful living into manageable units, Dr. Anderson shows how making the right choices in diet, exercise and relaxation can improve health and reduce risks of major disease. Dr. Anderson's High-Fiber Fitness Plan is an essential handbook for those who want a hassle-free way to fitness and health. It has an enclosed spiral binding that lies flat on the counter with a wipeable cover and plenty of space for notes. The first half of the book is filled with suggestions for health-promoting foods and practices and packed with workbook exercises that allow users to personalize the plan. Practical chapters address topics including: using dietary fiber to fight disease, developing a lifetime plan, losing weight quickly & healthfully, cooking easily, dining out The second half of the book is filled with more than 150 recipes, most of which take less than fifteen minutes to prepare. Try "Gingered Fruit Dip" on apple wedges and kiwi slices for breakfast or "Unfried Beans" for lunch; savor "Orange Muffins" for a snack or "Homestyle Brisket" for dinner. Offerings include: appetizers, beverages, snacks; fruits and desserts; fish, chicken, and meat; vegetables; salads; soups and sandwiches. "I can do that!" sections help readers study their own habits and incorporate positive changes into daily life. Each chapter includes a "chapter action plan" to help readers put new information to use. A handy chart lists calories and fat content for restaurant foods. Through the use of "Jim's Diary," Dr. Anderson charts his own progress and improvement, and, through the success stories of those who have tried his diet and found their lives changed, he provides inspiration. His gentle, humorous style makes self-improvement
nearly painless.
Notlar:
Electronic reproduction. Ann Arbor, Michigan : ProQuest Ebook Central, 2017. Available via World Wide Web. Access may be limited to ProQuest Ebook Central affiliated libraries.
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