Weight Solutions: The New Body-Mind-Spirit Approach
by Judith Valentine, Ph.D. and Janet Cunningham, Ph.D.

Table of Contents

Dedication
Acknowledgments
Preface

Introduction to Weight Solutions: The New Body-Mind-Spirit Approach

The Plan - Phase 1: A Boost to Your Metabolism, Creating Discipline & Structure (2 weeks)

The Plan

Daily Diary
Shopping List
My Progress Report
Carbohydrates
Making Vegetables More Fun
Protein 34
Protein Levels in Other Foods
Fats 39
Fruits, Snacks, & Beverages
Sample Meal Planner for Phase 1
Nutritional Supplements
Physical Exercise
Quick and Easy Recipes ~ Phase 1
Falling Off the Wagon ~ What to Do
Reward Program for Good Diet and Exercise Behavior
Q & A for Phase 1

The Plan - Phase 2: Sustaining Metabolism, Strengthening Willpower (4 weeks)

Changes to the Plan
Behavior Modification
Quick & Easy Recipes ~ Phase 2
Falling Off the Wagon ~ What to Do
Reward Program for Good Diet and Exercise Behavior
Q & A for Phase 2

A New Life Plan
Phase 3: Balancing Body, Mind and Spirit
Changes to the Plan
Slow, Moderate or Fast Metabolizer
Daily Diary for Life
Nutrition for Life

Your Body - Judith Speaks!
Your Body and Its Biochemistry
Your Body and Low-Fat Diets
Your Body and Carbohydrates Cravings
Easy Reference for Blood Sugar (Glycemic) Control

Your Mind - Janet Speaks!
Your Unconscious Mind
Your Mental Self
Body, Mind, Spirit Reflections ~ Your Body
Your Emotional Self ~ The Connection to Mind
Body, Mind, Spirit Reflections ~ Your Emotions
Your Spiritual Self ~ The Connection to Mind
Body, Mind, Spirit Reflections ~ Your Spirit

Your Spirit - We Speak!
Your Body as a Sacred Vessel
Your Mind is a Sacred Bridge
Repairing the Ancestral Bridge
Healthy Cycles of Change
Integrating Body-Mind-Spirit
A Practical Checklist to Alter Your Physical Journey

Appendix
Resources
Bibliography & Recommended Reading