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Acknowledgments | |
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Author's Note | |
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Introduction | |
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Foreword | |
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Health and Well-Being Versus the "Civilized" Diet | |
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Aside From that, Mrs. Lincoln, How did You Enjoy the Play? | |
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Atherosclerosis | |
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Fat and Cholesterol | |
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The Public-Health Recommendations | |
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What Does this Mean? | |
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Fat | |
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Cholesterol | |
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Fiber | |
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Iron | |
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Sodium | |
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Sugar | |
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Primitive Man | |
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Exercise | |
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The Benefits | |
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Heart Disease | |
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Stroke, Aneurysms, Claudication | |
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Cancer | |
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The Low-Cholesterol Controversy | |
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Polyunsaturated Fat | |
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Blood Sludging | |
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Monounsaturated Fat and Omega-3 Fat | |
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Hypertension | |
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Type II Diabetes | |
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Protein | |
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Stress | |
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Weight Loss | |
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Immediate Benefits | |
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A Parable | |
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Habitability | |
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The "French Paradox" | |
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Children | |
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Exceptions | |
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Pregnancy | |
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Chemicals | |
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Doctors | |
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Misconceptions | |
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The 10% Solution | |
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Your Weight | |
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Ideal Weight | |
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Maintenance Calorie Level | |
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Keeping Track | |
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Other Approaches | |
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Your Goal | |
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Weight Plateaus | |
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How to Eat | |
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Fat | |
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Cholesterol | |
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Iron | |
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Sodium | |
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Grains | |
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Legumes and Vegetables | |
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Fruit and Dairy | |
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Meat and Fish | |
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Recipe Conversion | |
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Restaurants | |
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Parties | |
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Family Members | |
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How to Exercise | |
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Aerobic versus Anaerobic | |
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Training Heart Rate | |
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Walking | |
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Exercise Stress Test | |
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Benefits | |
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Amount of Exercise | |
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The Five Phases of Exercise | |
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Varieties of Low-Impact Aerobic Exercise | |
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Tips | |
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The Mind-Body Connection | |
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Stress | |
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Fight or Flight | |
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The Type A Personality Revisited | |
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The Four Cs: Challenge, Commitment, Curiosity, and Creativity | |
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The Stress Scale | |
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The Symptoms of Stress | |
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False Stress Relievers | |
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Food | |
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Tobacco | |
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Alcohol | |
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Caffeine | |
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Benzodiazepines (Tranquilizers and Sleeping Pills) | |
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Cocaine and Heroin | |
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Diet | |
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Drugs | |
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Aerobic Exercise | |
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Sleep | |
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Balance | |
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Vacations | |
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Talking | |
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Listening | |
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Time Management | |
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The Relaxation Response | |
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Yoga, Biofeedback, and Visualization | |
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Meditation | |
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The Kurzweil Challenge: Ten Easy Steps | |
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The Challenge | |
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Drug Dependencies | |
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Consult Your Physician | |
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Baseline Measurement | |
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Monitoring Current Life-style | |
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Gradual Transition | |
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Two-Month Trial | |
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Progress Measurement | |
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Permanent Commitment | |
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Another Assessment | |
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Write the Author | |
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The Second Fountain | |
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Caloric Restriction | |
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The Animal Experiments | |
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The Mechanisms | |
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The Number of Calories in a Lifetime | |
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A Cautionary Note | |
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The Guideline | |
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The Kurzweil Challenge to Society | |
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The Challenge | |
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The Medical Community | |
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Medical Schools | |
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The Health Insurance Industry | |
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Nutritionists | |
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The Food Industry | |
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The Media | |
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Government | |
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Schools | |
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Parents | |
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Everyone | |
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Guides to the 10% Solution | |
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The Ten-Minute Guide to the 10% Solution | |
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What It Is | |
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Benefits | |
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Who This Is For | |
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Nutritional Principles | |
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Caloric Restriction | |
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Exceptions | |
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Other Substances | |
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Exercise | |
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Stress | |
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Target Weight and Serum Lipid and Glucose Levels | |
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Weight Loss | |
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Review of Foods | |
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Tips | |
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How to Eat Revisited | |
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What's for Breakfast | |
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Let's Have Lunch | |
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It's Time for Dinner | |
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Snackin' It | |
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Frozen Foods | |
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How the Oils and Fats Compare | |
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Recipe Conversion | |
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10% Cooking Methods Made Simple | |
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The 10% Pantry | |
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Where Fat Lurks | |
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Dining Out | |
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Fast-Food Restaurants | |
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Lactose Intolerance and Other Food Sensitivities | |
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Quick-and-Lean Cuisine From the Kurzweil Kitchen | |
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The 10% Basics | |
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Breakfast | |
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Soups | |
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Salads | |
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Appetizers | |
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Side Dishes | |
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Entrees | |
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Desserts | |
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Ranking the Killers: How to Save a Million American Lives a Year | |
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Overview | |
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A Comment on the Title to Part One | |
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The United States | |
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Europe | |
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Japan | |
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China | |
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East Africa | |
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Appendixes | |
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Reference Notes | |
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Nutritional Content of Food | |
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Charts for the Kurzweil Challenge | |
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Baseline Chart | |
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Progress Chart | |
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Weekly Chart | |
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Body Fat Charts | |
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Glossary | |
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Index | |