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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 | |