Table of Contents
Foreword Jean Houston xvii
Preface xix
Dr. James's Story xix
Dr. Debras Story xxii
Introduction xxv
Your Complete Life Wellness xxvi
The Book xxviii
The TEMT Program xxix
Our Promise xxix
Part I Think 1
1 THINK Change 5
Become a Change Agent 5
Are You Coming From Love? 10
Change Becomes You 12
Intrinsic Versus Extrinsic Motivation 13
Your Personal Mission and Vision 17
2 THINK Confidence 25
I Am Enough 25
Fire Your Critic and Hire Your Coach 28
Kick But 32
Crafting Confidence 35
3 THINK Power 41
Neurotransmitters and How to Use Them 41
The Hormone Connection 46
Express Your Best 48
Be It to See It or See It to Be It 49
Life as Meditation 51
4 THINK Happy 55
The Happiness Factor 55
Laugh to a Longer Life 60
Moving from Me to We 62
Gratitude is the Gift that Keeps On Giving 63
THINK Summary 69
Part II Eat 71
5 Why EAT 75
Your Life as the First Course 75
Your Eating Personality 78
6 EAT Outcomes 85
The Inflammation Epidemic 86
Nutrient-Dense Eating 89
Eat Your Greens 92
Sugar and Aging 95
Do I Need to Detox? 98
7 EAT Habits 105
Right Size and Right Time 105
Breakfast Is Non-Negotiable 110
Feed Your Muscles 113
Fighting Fire with Fiber 115
8 EAT for Your Brain 121
Growing Your Brain 121
De-Stress Through Diet 123
Cravings Disarmed 129
Food for Thought 131
EAT Summary 133
Part III Move 135
9 MOVE Your Perspective 139
Heavy but Healthy 140
Thin but Not Thriving 142
Seeing Our Bodies for What They Are 143
10 MOVE Your Mindset 149
Move and Be Moved 149
Dress the Part 151
Efficiency Counts 154
Incidental Fitness 155
11 MOVE Your Routine 161
High-Intensity Interval Training (HIIT) 162
Embrace Resistance with Strength 166
Yoga, Nia, and Zumba 171
Your Moving Personality 175
12 MOVE Your Brain 181
Working Out and Working Within 182
Thriving Under the Influence of Exercise 184
Mental Fitness 185
Move with Confidence 187
MOVE Summary 191
Thrive 193
Acknowledgments 197
Appendix A The TEMT Program 201
A Day in the Life of TEMT 209
Portions 209
Snacks 210
Inflammatory and Anti-Inflammatory Foods 212
Appendix B Your Next 30 Days with TEMT 215
Appendix C Recipes 245
Notes 285
Glossary 297