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This book is about change and we have filled the chapters with guidelines and information to boost your knowledge and assist you in achieving your goals and maximizing your potential!
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ACKNOWLEDGMENTS
WHY THIS IS THE ULTIMATE FAT LOSS BOOK
THE ROLE OF HEREDITY AND THE 'FAT GENE'
ABOUT THE AUTHORS
CANDACE BOOTH, ND, PHD, CNC
MAX WETTSTEIN
EVER WANTED TO LOOK LIKE A FITNESS COVER-MODEL?- AN INSIDE LOOK AT THE LIFESTYLE
DISCLAIMER
PART ONE: GETTING TO KNOW ME
HOW TO BEGIN YOUR FAT LOSS JOURNEY
BODY MASS INDEXTABLE
NINE MOST COMMON FAT LOSS ROADBLOCKS
STRESS ASSESSMENT FOR WEIGHT GAIN
ASSESSING YOUR MOTIVATION
PART TWO: FEEDING THE BODY
LEAN FOR LIFE EATING PLAN
FOOD GROUPS PIE CHART
HELPFUL HINTS REGARDING FOOD
HOW TO SHOP FOR FOOD
THE ROLE OF FOOD ENZYMES AND STOMACH ACID
FOOD COMBINING FOR BETTER DIGESTION
DEFINING SUPERIOR NUTRITION
BALANCING FOODS
20 SUPER FOODS
THE ENERGY OF FOOD
WHAT FOODS ARE MADE OF
GOOD FOOD - THE BUILDING BLOCKS OF WELLNESS
THE ROLE OF FAT IN YOUR BODY AND FAT IN YOUR FOODS
HOW TO COMBAT BELLY FAT
THE ROLE OF PROTEIN
AMINO ACIDS
THE ROLE OF CARBOHYDRATES AND INSULIN
CARBOHYDRATES AND DIABETES
CARBOHYDRATES AND EXERCISE
PH-BALANCING YOUR BODY
YOUR BODY'S pH CHEMISTRY
ALAKALINE FOODS-ACIDIC FOODS
MILK AS HUMAN FOOD
JUICING YOUR DIET
THERAPEUTIC JUICED DRINKS
HYDRATING THE BODY
HOW DOES THE BODY KNOW IT NEEDS WATER?
MAINTAINING FLUID BALANCE
ALCOHOL - MYTHS, METABOLISM, AND HEALTH BENEFITS
MYTHS - TRUE OR FALSE?
PART THREE: EXERCISING THE BODY
GET MOVING!
EVERYBODY CAN EXERCISE
STRETCHING AND FLEXIBILITY
KEEPING IT SIMPLE
DIFFERENCES BETWEEN MEN AND WOMEN
FINDING YOUR FLOW ACTIVITY
THE IMPACT OF AGING
HOW EXERCISE SLOWS BRAIN AGING
PART FOUR: BALANCING THE BODY
THE BALANCED BODY PYRAMID
CLEANSING THE BODY
HOW DOES A CLEANSE WORK?
THE HEALING CRISIS
THE ROLE OF HORMONES IN LEAN-BODY MASS
THE ROLE OF SLEEP
TUNING THE MIND
A PRESCRIPTION FOR LIFE
HEALING THE WHOLE SELF
BELIEF AND THE IMMUNE RESPONSE
PART FIVE: SUPPLEMENTING THE BODY
SUPPLEMENTS FOR FAT LOSS AND EXERCISE PERFORMANCE
PART SIX: APPENDIX
LIST OF LEGAL SNACKS/SMALL MEALS
MAX'S ULTIMATE SMOOTHIE RECIPE
GLYCEMIC INDEX FOOD CHART
PROTEIN CONTENT OF FOODS
CARBOHYDRATE CONTENT OF FOODS
DIETARY FIBER CONTENT OF FOODS
FAT CONTENT OF FOODS
GENERAL BODY FAT PERCENTAGE CATEGORIES
DAILY LOG SHEET
BIBLIOGRAPHY
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FAT LOSS! That's what "How Much Fat are you Carrying?" is about, and what makes it different from a thousand other diet books on the market today. When you only focus on dieting and losing weight, you may not be losing the right kind of stuff – FAT! Anyone can lose weight, but achieving a blissful state of 'skinny' will NOT guarantee that you are any leaner, nor in a better state of overall health. We use the words LEAN and Fat Loss because our purpose is to give you the steps necessary to achieve a lean body for life and ensure you are losing FAT not muscle. "How Much Fat are you Carrying?" also gives you lifestyle components so you WILL NOT gain the fat back! You won't have to count calories, or eliminate any food groups, but you will have to get up, start moving and get some exercise!
This book is about change and we have filled the chapters with guidelines and information to boost your knowledge and assist you in achieving your goals and maximizing your potential.
Section One, GETTING TO KNOW ME is designed to help you examine the values and beliefs that drive your ability to succeed on any path you set for yourself. It is important to remove any negative self doubts or self defeating behaviors which allow you create excuses and maintain a comfort zone of denial.
Section Two, FEEDING THE BODY teaches you about the role foods play in fat gain and loss. We provide you with a simple, but effective eating plan that works while minimizing your sugar cravings and boosting your metabolism.
Section Three, EXERCISING YOUR BODY explains why only cutting out calories is a sure fire way to inhibit your fat loss efforts. Exercise burns calories and ignites your metabolism. We provide information that will even inspire couch potatoes.
Section Four, BALANCING THE BODY teaches how balance and moderation in everything you do, both physically and mentally affect your ability to function. You cannot ignite the fire of metabolism in a body with clogged elimination systems, blood sugar imbalances or a body exhausted from lack of sleep or stress.
Section Five, SUPPLEMENTS FOR FAT LOSS provides information regarding supplements that are safe and beneficial in promoting fat loss. These tools help curb appetite, boost metabolism, stabilize blood sugar, promote muscle size, utilize glycogen more efficiently, absorb dietary fats removing them from body, and rid the body of toxins.
There is also an Appendix stuffed with all kinds of useful 'goodies' to support your lean-body/fat-loss efforts, including contact information so we can be available to support your journey. Thank you for buying "How Much Fat are you Carrying?"!
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Chapter 27
A PRESCRIPTION FOR LIFE
HEALING THE WHOLE SELF
All of us have heard the statement that we are what we eat. We are also the air we breathe, what we think and what we say, but do we surround ourselves with things that are good for us? In all holistic medicine, individuality and responsibility are crucial factors. We are each different and unique beings with the capacity for healing our own issues - that is, if we truly want to be well.
By now you probably recognize that we want you to understand that you are more than just your body. Your health encompasses so many other facets that involve practicing the art of living healthy every single day. It isn't as simple as getting energy, health, or vitality from a pill or even a cup of herbal tea, or doing a few sit-ups. Everyday radiant well-being, in mind, body, and soul, is a function of everyday self-care. It's a prescription for life! It's part of what you do, what you take into your body, and what you feed your mind. IT IS FINDING YOUR JOY IN LIFE! Exploring your passions. Getting up from your chair and moving your body. Eating good food. Giving love. Playing hard and resting well. Putting your mind to doing good work. Laughing. There is no greater benefactor to well-being than the satisfaction of a well-lived life.
If you have heavy-duty issues weighing down your mind, then it is going to be more challenging to rid your body of excess weight. There is a quote in the book, "The Secret," by Rhonda Byrne worth repeating here: "All stress begins with one negative thought. One thought that went unchecked and then more thoughts came and more, until stress manifested. The effect is stress, but the cause was negative thinking, and it all began with one little negative thought. No matter what you might have manifested, you can change it'with one small positive thought after another."
Thinking perfect health is something each of us has the power to do no matter what is happening around us. Yes, it takes practice, but what other choice do you have? Do not focus on your illnesses, your weaknesses - what you perceive as your imperfections. Why would you do that when what you want to create for yourself is health, abundance, and happiness? Ultimately, what you do with your mind affects your body. Your attitude is everything. Keeping the mind clear will put you in a better position to change the things that need changing.
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. "Max Wettstein certainly has kept his fat content down to enviable proportions for many years as evidenced in his many internationally published photographs in magazines and books around the world. This book provides many valuable tips to anyone who aspires to look like him."
Howard Flaks, M.D. - Beverly Hills Weight Control Expert
. "Candace and Max are a dedicated team helping clients achieve optimum health. With years of experience behind them, their personal lifestyle is an example for all of us to follow!"
Susan Adcock, BS, ND - The Nature of Healing, Valley Center, California
. "Max has competed in two of my natural -itness contests and I can tell you he has some of the best abs around...He definitely knows a thing or two about what it takes to be LEAN!"
Clark Bartram - America's Most Trusted Fitness Professional
www.clarkbartram.com
. "The passion and enthusiasm that Candace has for helping people achieve optimal health, coupled with her solid foundation of cutting-edge nutritional knowledge, have solidified her role as a critical member of my patients, healthcare team."
Dr. Jason A. Beuhler, D.C.
. "As an industry professional who treats my own patients from a holistic approach - by addressing the underlying cause and not just treating the symptoms - I can say this book is right in line with the naturalistic and holistic principles. This book not only teaches valuable tools to lose fat while maintaining muscle mass, it is also teaches an all around healthy lifestyle."
Dr. Chad Patrick, D.C.
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