Books > The Fiber35 Diet > Excerpts

Contents

Introduction:
The Fiber35 Diet -- Nature's Weight Loss Secret

Chapter 1:
The Miracle Ingredient
The Eight Reasons Fiber Is a Miracle,
My Journey to the Fiber35 Diet,
The Secret to a Lifetime of Ideal Weight,

Chapter 2:
Fiber -- The Amazing Weight Loss Solution
Weight Loss Math,
The Curb Appeal of Fiber,
The Fiber Flush Effect,
Biggest Bang for Your Calorie Buck,
Blood Chemistry Stability,

Chapter 3:
What Is Fiber?
Fiber Types and Sources,
The History of High-Fiber Foods,
How Much Fiber Do We Need?,

Chapter 4:
The Phases of the Fiber35 Diet Plan
The Fiber35 Diet Weight Loss Goal Formula,
The Fiber35 Diet Phases,
Putting the Fiber35 Diet Plan to Work for You,
What Are Calories?,
Calculating Your Caloric Requirements,

Chapter 5:
The Fiber35 Diet Optimum Nutrition Food Choices
Proteins + Fats + Carbs + Fiber,
Sample Daily Fiber Intake Options,

Chapter 6:
Getting Started with the Fiber35 Diet
Your Personal Mission Statement,
Putting Together Your High-Fiber Meal Plan,
Incorporating Metabolic Boosters,
Incorporating Supplements,
How to Avoid Problems When You Are Increasing Fiber,
Tips on Eating Out,

Chapter 7:
The Fiber35 Diet Metabolic Boosters
The Seven Components,
Getting to Know Your Metabolism Boosters,

Chapter 8:
The Fiber35 Diet Strength and Cardio Training Program
Before You Begin,
Resistance Bands,
The Workout,
Upper Body Program,
Lower Body Program,
Don't Forget Your Cardio!,

Chapter 9:
The Fiber35 Diet Detoxification Factor
What Are Toxins?,
Toxins and Obesity,
What Can You Do about Toxins?,
Seven Channels of Detoxification,
Jump-Start Your Weight Loss with a Cleanse,

Chapter 10:
Supplements to Support Vibrant Health
Health Maintenance Supplements,
"As Needed" Supplements,
Fiber Supplements,
Bars and Shakes,

Chapter 11:
Fiber and Disease Prevention
Fiber and Digestive Diseases,
Fiber and Cardiovascular Disease,
Fiber and the Fight against Diabetes,
Fiber and Cancer Prevention,
Fiber and Brain Health,
Fiber and Bone Health,
The Strength of Fiber,

Chapter 12:
The Power of Phytonutrients
Terpenes, Phenolics, Thioles,
Cancer Protection,
Heart Protection,
Phytoestrogens and Cancer,
Let Food Be Your Medicine,

Chapter 13:
Hormones, Stress, and Weight Gain
Cortisol and Stress,
The Fiber35 Diet Stress Formula,
Insulin,
Thyroid T3 and T4 Hormones,
Leptin,
Estrogen,

Chapter 14:
The Fiber35 RecipesvBreakfast Recipes,
Shake Recipes,
Salad Recipes,
Soup and Stew Recipes,
Meal Recipes,
Poultry Recipes,
Fish Recipes,
Vegetable Recipes,
Dessert Recipes,
Snack Ideas,
Drink Ideas to Get the Water You Need Daily,

Chapter 15:
Bringing Your Resources Together
The Shopping List,
Picking Your Market,
Sample Weekly Menus,

Acknowledgments

Appendix A: Personal Mission Statement

Appendix B: Daily Journal

Appendix C: Resource Directory

Notes

General Index

Recipe Index