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BITE ME! Change Your Life One Bite at a Time

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Contents

Introduction................................................................................................xiiiChapter 1: One Bite at a Time...............................................................................1Chapter 2: Toni's Story of Reinvention......................................................................5The Wake-Up Call............................................................................................8The Real Journey Begins.....................................................................................11Life-Smart Changes and My Family............................................................................11The Ultimate Challenge......................................................................................15Sustainability and a Test of Fortitude......................................................................17Chapter 3: Lifestyle Changes for Life!......................................................................23What Is A Lifestyle Change?.................................................................................23Take The Lifestyle Assessment...............................................................................25Where Should I Start?.......................................................................................28Sustainable Lifestyle Change Examples.......................................................................29Chapter 4: Why Diets Don't Work.............................................................................31Chapter 5: Retraining Your Metabolism.......................................................................34Chapter 6: Blood Sugar—A Delicate Balance.............................................................37Lowering Your Glycemic Load.................................................................................42Good Sleep Hygiene..........................................................................................43Chapter 7: Your Positive Attitude Will Set You Free!........................................................46Your True Motivation........................................................................................48Chapter 8: Arm Yourself with Assertion Skills, a Fork and an Attitude.......................................51Societal Expectations.......................................................................................51Misinformation..............................................................................................56Food Industry Deceptions....................................................................................58Foods That Bite Back........................................................................................59Non-Stick Cooking Spray.....................................................................................59Fast Food InFATuation.......................................................................................60Chapter 9: Just Say "Bite Me!"..............................................................................63Top 10 Undermining (and horribly unattractive) Habits.......................................................63Daily Habits................................................................................................64Excuses, Excuses!...........................................................................................66Time Management.............................................................................................66Stress......................................................................................................67Persevere Through Your Past.................................................................................69Traumatic Events Called Life................................................................................74Aging and Appreciation......................................................................................76Chapter 10: Medical Issues and Living with Chronic Pain.....................................................79Establishing Your Wellness Benchmark........................................................................80Critical Health Numbers.....................................................................................83The Complexities of Medication..............................................................................85Chapter 11: Learn to Eat Clean..............................................................................8810 Quick Tips for Healthy, Clean Eating.....................................................................89Clean Meal Solutions........................................................................................90Benefits of Clean Eating—From the Inside, Out!........................................................90How to Select the Correct Foods.............................................................................91Building Your Meal..........................................................................................92Supplementation.............................................................................................96Chapter 12: Let's Get Organized!............................................................................99Sample Daily Menu—Based on 1500 Calories Per Day......................................................100Weekly To-Do List...........................................................................................100Five-Fork Rating............................................................................................101"Bite Me!" Grocery List.....................................................................................103Necessary Kitchen Tools.....................................................................................103The Perfect Pantry..........................................................................................103Chapter 13: The Only Reason I Have a Kitchen is it Came with the House When I Bought It.....................105No-Cooking-Required-Meal Solutions..........................................................................105Restaurant Ordering Tips....................................................................................106So You're Packing...........................................................................................108325 Calorie On-The-Go Meal Template.........................................................................108Chapter 14: Progress Reports from Inspirational People......................................................110Chapter 15: Ready, Get Set, Let's Eat!......................................................................125Understanding the Nutrient Profile..........................................................................126Recipes and Meal Solutions..................................................................................129Convert Your Favorite Recipe from Mean to Clean!............................................................234Journaling Foods............................................................................................236Chapter 16: The Eight Week "Bite Me!" Challenge.............................................................241Contestant Results..........................................................................................243Are You Ready for the...