Chapter One  5
POWER OF 70%  5     Not-so-Common Sense Eating  6     The Food Parts  8     The Color of Food  9     Politics of Nutrition  11     Longevity from the 70%  14

 Chapter Two  15
PRIMER CHARTS  15     Fat-Related Compounds  18     STEROLS  189     Phospholipids  18

 Chapter Three  23
FAT  23     FATT – A four letter word?  23     Our Love of Fat  25     Learning to Un-fat  25     Cholesterol – ‘Never Mind’  28     The Slippery Fat Facts of Oil  29     Which Fats Fit Which?  30

 Chapter Four  33
THE PROTEIN SURPRISE (Dr. Jekyle and Mr. Hyde)  33     The Myths behind Protein Consumption  33     In what Way is Extra Protein a Health Threat?  34     The Other Protein Weakness  36     Acid / Base Balance  38     How Much Protein is Enough?  39     A Complete Protein – Over time  40     Animal Protein vs. Plant Protein  42   The Rare Non-Protein Diets  42

 Chapter Five  45
CARBOHYDRATES –– GOOD OR BAD  45     Those that Reign Supreme  45     Bad Carbos Versus Good Carbos  46     Carbohydrates at Work  48     Fiber (Where it fits in)  49

 Chapter Six  51
PLANT-BASED FOOD CHOICES  51     Vegetarians  51     Plant-Based Diets help the Environment?  53     Alternivores (Meatless Days)  55

 Chapter Seven  57
THE 5 NO-NO’S  57     Not-So-Often  57     Salt  58     Keeping down the NaCl  59     Sugar  59     Alcohol  61     Hosting a Party  62     Caffeine  63     Tea  66     Dangerous Decaffeination  66     Additives  67

 Chapter Eight  69
LEFTOVERS  69     The Organic Food Question  69     The Chinese 70% rule (the golden mean)  71     Nutrition Labels  71     COOKBOOKS  73

Part II Fat City

 Chapter Nine  75
FAT CITY IS NOT EASY LIVIN’  75     Change Your Life Or Stay Fat  77     Some generalizations pertaining to obesity and overweight  79     Problems of Obesity  81     Premature Death Directly Related to Weight  81     Are you an Apple or a Pear?  82     The Positive Side of Loosing  83

 Chapter Ten  85
ROTUND REASONS, CORPULENT CAUSES  85     How does fat work?  85     Mind over Platter  86     Testing Yourself - Are you overweight? (Pinch an Inch)  89     The Role of Activity  90

 Chapter Eleven  93
LIVING versus DIEting  93     Nutritional Schemes, Scams and Surprises  93     Living without DIEting  94     Members of the Diet Industry  97     Loosing It -- Money that Is  100     Fat Burners....or Bummers for the Fat? (Drugs and Natural Chemicals in the Weight War)  101     Fake Fat  106     Low Fat does not mean “All Bets are Off”  107

 Chapter Twelve  109
PLATEAUS, MAINTENANCE AND REWARDS  109     Planning for Success  109     I) Attitude  110     II) Gentle Commitment  111     III) Avoiding Hunger  112     IV) Rewards  112     Reward Suggestions  112     V) Plateau Planning  114

 Chapter Thirteen  115
RULES OF THE GAME – SMORGASBORD OPTIONS  115     Do-it-yourself Behavioral Modification Smorgasbord Menu Selections  116

Part III Caloric Restriction

 Chapter Fourteen  125
RESTRAINED CALORIES  125     Not Overweight......But Not Satisfied  125     Caloric Restriction  127     Longevity and Lighter Body Weights  129     Possible Benefits  133

 Chapter Fifteen  135
TIPS FOR A CALORIC RESTRICTED LIFESTYLE  135     Restraint without Rigor  135     Target Weight Chart  137

  KEY ACTIONS  139

  BIBLIOGRAPHY . . . and . . . READING REFERENCES  143
Eating Disorders - Bibliography  145

  INDEX  146