15 Minute Gentle Yoga
Author: Louise Grim
No time to exercise? No problem! DK's new 15-Minute Fitness series gives you all the tools you need to squeeze regular exercise into your life. This fantastic new format offers: four detailed gatefolds for easy, step-by-step instruction; a DVD to walk you through each routine; and a fully-illustrated, fully-annotated book to help you perfect your technique. Choose one of four complete mini-workouts each day to target a specific part of the body, and to strengthen, stretch, and build your way to a more toned, more healthy you.
Interesting textbook: Foundations of Financial Management or Eight Months in Illinois
The Volumetrics Weight-Control Plan: Feel Full on Fewer Calories
Author: Barbara Rolls
Dieters everywhere have the same complaint: they're hungry all the time. Now this revolutionary book, based on sound scientific principles, can help you lose weight safely, effectively, and permanently without those gnawing pangs of hunger.
The Volumetrics Weight-Control Plan introduces the concept of "energy density" -- concentration of calories in each portion of food. Here you'll learn how to avoid high energy -- dense foods, and how such different nutritional factors as fat, fiber, protein, and water affect energy density and satiety. You'll discover which foods, eaten under which circumstances, allow you to consume fewer calories and still be satisfied. And you'll get to know the hidden calorie traps, seemingly innocuous foods that can sneak unwanted calories into your body. Finally, the authors offer 60 sensible, tasty and easy recipes, plus an integrated program of exercise and behavior management that can be sustained over a lifetime.
Washington Post
Refreshing. . . .Honest—and honestly motivating.
Tufts University Health and Nutrition Letter
4-star—highly recommended.
Table of Contents:
| Acknowledgments | VIII | |
| Part 1 | What Is Volumetrics? | 1 |
| Introduction | 2 | |
| The Energy Density Breakthrough | 9 | |
| Part 2 | How to Lose Weight and Keep It Off | 24 |
| Creating Your Own Weight Management Program | 25 | |
| Part 3 | What We Eat and Drink | 39 |
| Fat | 41 | |
| Carbohydrates | 56 | |
| Protein | 76 | |
| Alcohol | 84 | |
| Water and Other Beverages | 91 | |
| Soup | 99 | |
| Part 4 | The Food Guide | 105 |
| Volumetrics and the Food Guide Pyramid | 110 | |
| The Energy Density Spectrum: Single Foods | 116 | |
| The Energy Density Spectrum: Beverages and Mixed Foods | 133 | |
| Part 5 | The Menu Plan | 149 |
| Menus | 154 | |
| Modular Food Lists | 173 | |
| Recipes | 190 | |
| Modifying Favorite Recipes | 253 | |
| Part 6 | An Active Life | 257 |
| The Exercise Prescription | 258 | |
| Part 7 | The Satiety Lifestyle | 268 |
| Are You Hungry? | 269 | |
| Variety | 281 | |
| Sizing Up Portions | 291 | |
| Meal Timing Myths: Questions and Answers | 295 | |
| Resources | 300 | |
| References | 304 | |
| Index | 315 |
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