|
Page # |
| Foreword |
xiii |
| CHAPTER 1: Let’s Get Acquainted |
1 |
| Will You Succeed or Fail? |
4 |
| What Is Neuro-Linguistic Programming? |
5 |
| What to Expect from Healthy Habits |
13 |
| Keep a Healthy Habits Journal |
15 |
| Form a Healthy Habits Group |
16 |
| Healthy Habits Notice |
16 |
| CHAPTER 2: Our Stories |
17 |
| Your Story and A Meditation |
25 |
| CHAPTER 3: Your Commitment To Change |
28 |
| If You Answered Yes |
29 |
| If You Answered No |
30 |
| Put What You Want into Words |
30 |
| Commit Your Goals to Paper |
34 |
| Put Your Goals into Pictures with Treasure Mapping |
35 |
| Sacrifices or Tradeoffs? |
38 |
| Removing the Roadblocks to Success |
39 |
| Are You Committed to a Healthy Future? |
52 |
| A Meditation for Motivation |
52 |
| CHAPTER 4: Be Aware of Your Nutritional Habits |
55 |
| Habits Are Acquired through Associative Learning |
56 |
| First, Increase Awareness of Your Current Eating Habits |
60 |
| Evaluate Your Current Eating Habits |
61 |
| Do You Have a Dysfunctional Relationship with Food? |
64 |
| Your Weight Is Determined by Two Factors: Intake and Utilization |
66 |
| Replace Old Habits with New Behaviors |
68 |
| Get Started on New Habits Now! |
70 |
| Adopt Healthy Habits One at a Time |
71 |
| CHAPTER 5: Follow the Healthy Habits Formula
for Healthy Eating |
73 |
| Food Is Fuel for the Body |
75 |
| Learn the Healthy Habits Formula and Change
Your Relationship with Food |
76 |
| Drink Water |
79 |
| How Much Should You Eat from Each Food Group? |
79 |
| Daily Calorie Requirements |
81 |
| What Is a Serving? |
82 |
| Daily Servings in Each Food Group |
83 |
| How to Record Your Food Intake |
85 |
| How Will I Ever Learn All This??? |
86 |
| Test Your Knowledge |
90 |
| The NLP Naturally Slender Eating Strategy |
91 |
| Eat for Health and Nutrition |
93 |
| CHAPTER 6: Develop the Healthy Habit
of Regular Exercise |
95 |
| The Extraordinary Benefits of Regular Exercise |
96 |
| Myths about Exercise (For Women Only) |
99 |
| Break Through Your Roadblocks! |
100 |
| How to Get Started on an Exercise Routine |
107 |
| Invest in a Heart Rate Monitor |
110 |
| To Determine Maximum Heart Rate |
110 |
| To Burn Fat |
111 |
| To Improve Fitness |
111 |
| Let’s Burn Some Calories! |
111 |
| Get Excited about Exercising! |
112 |
| CHAPTER 7: Create Supportive Relationships |
116 |
| Tackle These Roadblocks |
119 |
| Communicate Your Wants and Needs to Others |
124 |
| Appreciate and Reciprocate |
127 |
| Resolve Conflicts Effectively |
128 |
| Put Yourself in Another Person’s Shoes |
132 |
| Cope with Criticism |
135 |
| Throwing in the Towel on a Bad Relationship |
138 |
| Consider Support Groups, Therapists, and Counselors |
139 |
| Social Support Exists All Around You |
141 |
| CHAPTER 8: Manage Your Stress |
142 |
| Identify Your Stressors |
145 |
| Maintain Good Health Practices |
145 |
| Manage Your Thoughts, Attitudes, and Beliefs |
147 |
| Manage Stress by Managing Your Emotions |
154 |
| Eliminate Your Stress Through Relaxation |
158 |
| You Don’t Have to be a Victim of Stress |
161 |
| CHAPTER 9: Manage Your Relationship with Time |
163 |
| Planning Is Essential |
164 |
| Establish Priorities as Part of Your Daily Planning |
168 |
| Analyze Your Use of Time |
171 |
| Identify Your Time-wasters |
173 |
| Find Ways to Save Time |
175 |
| Get Organized |
176 |
| Here’s the Solution to Procrastination |
179 |
| Keep Up Your Motivation |
182 |
| CHAPTER 10: Love Who You Are |
184 |
| Self-Esteem Is Learned |
185 |
| Self-Esteem and Self-Concept |
187 |
| Where Did Your Self-Esteem Come From? |
189 |
| Damaging Beliefs are Roadblocks to Positive Self-esteem |
191 |
| A Belief Change Process |
194 |
| List Your Qualities |
196 |
| Self-talk and Affirmations |
198 |
| Mirror Exercises |
200 |
| See Yourself with Loving Eyes |
201 |
| Keep Finding New Ways to Love Yourself |
203 |
| CHAPTER 11: Find Peace of Mind and Body |
204 |
| Define Your Spirituality |
205 |
| Live In Present Moments |
205 |
| Avenues for Personal Peace |
207 |
| The Importance of Symbols and Rituals |
209 |
| Practice Forgiveness |
212 |
| Cultivate Gratitude |
216 |
| Surrender and Acceptance |
217 |
| Values and Congruence |
219 |
| CHAPTER 12: Make Healthy Food Choices |
225 |
| Make Changes Gradually to Meals at Home |
226 |
| Be a Savvy Shopper |
227 |
| Dining Solo |
229 |
| Dining in Restaurants |
229 |
| Socializing with Friends |
232 |
| Eating at Work |
233 |
| Nutritious Low-Calorie Cooking |
233 |
| Modifying Recipes |
234 |
| Enjoy Cooking and Eating the Healthy Habits Way |
237 |
| Make Decisions Confidently |
239 |
| CHAPTER 13: Live Your Life As a Healthy
and Whole Person |
241 |
| Find Your Gift and Express It |
243 |
| Live Your Life With Balance |
248 |
| Evaluate The Balance in Your Life |
249 |
| Your Physical Life |
251 |
| Your Social Life |
251 |
| Your Emotional Life |
252 |
| Your Mental Life |
252 |
| Your Spiritual Life |
253 |
| Your Financial Life |
253 |
| Your Professional Life |
254 |
| Action Steps to Gain Balance |
255 |
| CHAPTER 14: Celebrate Successes |
258 |
| Ways to Celebrate |
259 |
| Let’s Say Goodbye |
260 |
| Bibliography |
264 |
| Appendix |
266 |
| Protein |
266 |
| Milk Group |
269 |
| Starch Group |
269 |
| Fruit Group |
271 |
| Vegetable Group |
272 |
| Fat Group |
273 |
| Alcohol Exchanges |
274 |
| The Authors |
275 |
