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Dr. Anderson's High-Fiber Fitness Plan

Dr. Anderson's High-Fiber Fitness Plan

James W. Anderson
with Nancy J. Gustafson
Copyright Date: 1994
Pages: 264
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  • Book Info
    Dr. Anderson's High-Fiber Fitness Plan
    Book Description:

    This pioneering work by internationally known physician Dr. James W. Anderson is a quick and easy guide to a healthier lifestyle. Breaking the steps to healthful living into manageable units, Dr. Anderson shows how making the right choices in diet, exercise and relaxation can improve health and reduce risks of major disease.

    Dr. Anderson's High-Fiber Fitness Planis an essential handbook for those who want a hassle-free way to fitness and health. It has an enclosed spiral binding that lies flat on the counter with a wipeable cover and plenty of space for notes. The first half of the book is filled with suggestions for health-promoting foods and practices and packed with workbook exercises that allow users to personalize the plan. Practical chapters address topics including: using dietary fiber to fight disease, developing a lifetime plan, losing weight quickly & healthfully, cooking easily, dining out

    The second half of the book is filled with more than 150 recipes, most of which take less than fifteen minutes to prepare. Try "Gingered Fruit Dip" on apple wedges and kiwi slices for breakfast or "Unfried Beans" for lunch; savor "Orange Muffins" for a snack or "Homestyle Brisket" for dinner. Offerings include: appetizers, beverages, snacks; fruits and desserts; fish, chicken, and meat; vegetables; salads; soups and sandwiches.

    "I can do that!" sections help readers study their own habits and incorporate positive changes into daily life. Each chapter includes a "chapter action plan" to help readers put new information to use. A handy chart lists calories and fat content for restaurant foods.

    Through the use of "Jim's Diary," Dr. Anderson charts his own progress and improvement, and, through the success stories of those who have tried his diet and found their lives changed, he provides inspiration. His gentle, humorous style makes self-improvement nearly painless.

    eISBN: 978-0-8131-5918-8
    Subjects: Public Health

Table of Contents

  1. Front Matter
    (pp. i-vi)
  2. Table of Contents
    (pp. vii-viii)
  3. Preface
    (pp. ix-xii)
  4. Health-Promoting Foods and Practices

      (pp. 3-17)

      Bill* was only forty-one years old and just thirty-three pounds overweight when he came to see me as a patient. The week before he literally had run to my office after receiving results of routine blood tests ordered by his regular doctor. His blood values after twelve hours without food were: cholesterol, 278 mg/dl (milligrams per deciliter); triglycerides, 645 mg/dl; and glucose, 288 mg/dl. All these values were abnormally high, meaning Bill not only was flirting with a heart attack but also had diabetes.

      Bill considered himself to be very healthy and had no past medical problems. His blood test...

      (pp. 18-35)

      Mary was thirty-seven years old when she first came to see me five years ago about her high blood cholesterol problem. She was slender, physically active, and healthy, but she was concerned about her blood cholesterol because of her fatherʹs heart attack at age sixty-one. Her blood cholesterol was 257 mg/dl, and her LDL cholesterol (the ʺbad guyʺ) was 194 mg/dl. Her HDL cholesterol (the ʺgood guyʺ) was 48 mg/dl.

      Mary dived into our high-fiber prevention plan with enthusiasm. She started walking four to five miles per day and swimming a mile four times weekly. She adopted our nutrition plan...

      (pp. 36-49)

      Ann, a fifty-three-year-old housewife, came to see me because she had high blood cholesterol, high blood pressure, and she was overweight. She walked about five miles per week. She was 5 feet, 4 inches tall, weighed 210 pounds, and had a blood pressure of 160/100 and a blood cholesterol of 338 mg/dl. We counseled her to increase her walking and begin our quick loss plan with a goal of losing about one to two pounds per week.

      Ann eagerly adopted our recommendations and surprised us with a weight loss of nineteen pounds in the first month. Her blood pressure and...

      (pp. 50-69)

      Barry was a sixty-three-year-old college professor. He felt tired and worn out much of the time and attributed these feelings to his advancing age. He sometimes had difficulty concentrating and next found himself taking occasional catnaps at work.

      Barry thought it was time to retire. Then on an impulse Barry decided to try something new to him. Barry had never been a regular exerciser before, but he talked to his doctor and decided to start a walking program. Barry began slowly, since he hadnʹt done much more than routine yard work for several years. After a month or so of...

      (pp. 70-80)

      Recently Linda, a busy nursing supervisor, was in the supermarket. She studied a TV dinner carefully and then dropped it back in the freezer case saying, “No, I don’t want to cook tonight.” Linda, like 40 percent of Americans, doesn’t like the way she eats but thinks it’s too much work to change. Today’s cooks, women and men, usually have fifteen minutes or less to get a meal on the table. They need recipes that are easy, quick, convenient, and tasty. People want to eat healthy but don’t want to have to work hard at it.

      Fortunately, good food doesn’t...

      (pp. 81-95)

      The typical supermarket has over twenty-six thousand foods on the shelves. No wonder we often feel overwhelmed by our grocery shopping task. Yet the foods you bring into the house largely determine what you and your family eat. If you buy a lot of soft drinks, potato chips, candy, sweet rolls, and ice cream, you and your family will eat a lot of these foods. If you buy a lot of oranges, melons, strawberries, carrots, broccoli, salad greens, beans, whole-wheat rolls, whole-grain cereals, rice, pasta, and lean meats, you and your family will eat a lot of these foods.


      (pp. 96-116)

      A highlight of my week is meeting Gay for dinner on Fridays. You probably eat out frequently, as we do, for pleasure and practicality. Americans dine out an average of four times a week, eating 30 percent of all our meals away from home and 8 percent of all our meals in the car. We spend forty cents of every food dollar away from home including sixteen cents of each dollar at fast food restaurants.

      While many diet plans tell you to avoid eating out, we’d like you to eat out as often as you want and to enjoy doing...

  5. Recipes

  6. INDEX
    (pp. 239-252)