| PART I: THE JOURNEY TO LIVING WELL |
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3 | |
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Chapter 1: A Body Transformed: My Three Epiphanies on the Road to Living Well |
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9 | |
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Chapter 2: The Dream of Living Well |
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28 | |
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Chapter 3: The Living Well Code |
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42 | |
| PART II: THE 21-DAY LIVING WELL PROGRAM |
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59 | |
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Week 1: Add in the Green Power |
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Day 1: Take a Self-Snapshot of Your Feelings and Goals |
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65 | |
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Day 2: Eat the Rainbow. The Top 10 Living Well Powerhouse Foods |
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76 | |
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Day 3: Pour on the Green Drinks |
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89 | |
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Day 4: Unleash the Raw Strength of Salads |
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97 | |
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Day 5: Fire Up the Power of Fish |
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106 | |
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Day 6: Tap the Energy of Whole Grains |
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115 | |
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Day 7: Meet the World's Healthiest Diet |
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123 | |
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Week 2: Energize Your Body |
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Day 8: Learn the Living Well Calorie Formula |
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141 | |
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Day 9: Feel the Joy of Regular Physical Activity |
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152 | |
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Day 10: Get Up, Get Out, and Power Walk |
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165 | |
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Day 11: Living Well Workout: Full-Body Exercises |
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177 | |
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Day 12: Living Well Workout: Upper-Body Exercises |
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185 | |
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Day 13: Living Well Workout: Lower-Body Exercises |
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191 | |
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Day 14: Living Well Workout: Flexibility Exercises |
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194 | |
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Week 3: Live Well for Life |
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205 | |
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Day 16: Be a Portion Controller |
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212 | |
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Day 17: Be a Label Sleuth |
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221 | |
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Day 18: Switch In the Living Well Habits |
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233 | |
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Day 19: Build a Protective Environment for Your Family |
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241 | |
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Day 20: Live Well on the Run |
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249 | |
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Day 21: Take the Living Well Pledge |
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257 | |
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266 | |
| Acknowledgments |
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283 | |
| Living Well Resources |
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285 | |
| Source Notes |
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295 | |