A
The Alchemist (Coelho), 100, 164
almond flour, 180, 187, 190, 240–241
American Heart Association, 112
American Journal of Hypertension, on exercise, 113
annual well-woman exam, 74–75
antihistamines, 108
apple cider vinegar, 55, 107, 158, 173
apples, 21, 148, 240–241. See also fruits and berries
approved foods, 148–153, 156–158
artificial colors, flavors, and preservatives, 28, 85
artificial sweeteners, 23–24, 28, 66, 151
Asian-style restaurants and food, 45, 141, 212, 226–227
autoimmune symptoms, xiv, 17, 50, 75–76
avocados
Mango, Avocado & Cucumber Salad, 206
No-Bake Extra-Chocolatey Chocolate Avocado Mousse, 30, 236
salads, 204
Secret-Ingredient Tuna Boats, 230
Tropical Coconut Smoothie, 168
B
Baked Sweet Potato Fries, 196–197
bananas. See also fruits and berries
about: as conventional food substitute, 23, 152; as superfood, 21, 148
Bandura, Albert, 133
Basic Cashew Cream, 30, 170, 194, 221
beans. See legumes
beauty products, xvi, 81–82, 88–89
beer, 67. See also alcohol
belief systems
author’s personal experience, 103
food budgets and, 56
openness in, 100–101, 120–121, 126
berries. See fruits and berries
Better-Than-a-Bottle Homemade Ranch Dressing, 203, 205
beverages
about: added sugars in, 67; alcoholic, 53, 66–67, 141, 143; caffeinated, 66; hydration, 65–66, 101, 144, 158; not-allowed list, 151; substitutes, 153
Golden Milk, 173
Healthy Homemade Coffee Creamer, 170
“Make Me Sleepy” Elixir, 107, 173
The Big Leap (Hendricks), 100
birth, 88
black beans. See legumes
blood glucose levels, 20, 45–46, 68–69, 74. See also glycemic index
blood types, 56–57
blue light, 105–106
Blue Zone diet, 17–18
body mass index (BMI), 42–43
bone broth, 224–225
Bookend Method of self-care, 93–115
author’s personal routine, 97, 102, 112
evening routine, 103–108, 129, 130
examples of, 110
morning routine, 97–103, 129, 130, 144
self-care, explained, 93–96
tuning in, not tuning out, 104
weight loss and maintenance with, 43
worry and, 127
boundaries, 122–125
breads, 20–21, 151, 152–153, 190, 200–201
breakfast ideas
Flexible Veggie Frittata, 184–185
Healthy Homemade Granola, 178–179
Hemp & Chia Seed Overnight Oats, 176
Quiche, 186–187
Quinoa Berry Breakfast Bowl, 177
Reimagined Hashbrown Casserole, 182–183
Sweet Potato Waffles, 180–181
2-Ingredient Egg & Banana Pancakes, 174–175
breast self-examination, 70–71
breathing techniques, 100, 101
broth, 224–225
Buettner, Dan, 17
butter substitute, 152
C
caffeine tracking, 66–67
“Cake Batter” Smoothie, 169
candida overgrowth, 49, 50, 52
carbohydrates
blood glucose levels and, 45–46, 69
examples of, 145
exercise and, 115
cashews. See also nuts and seeds
Cashew Basil Mint Pesto, 195
cashew cream, 30, 170, 194, 221
cell signaling, 40
Centers for Disease Control and Prevention (CDC), 112
cervical cancer, 75
chemicals, toxic, xv–xvi, 16–17, 81–82
chia seeds. See nuts and seeds
Chicken Poblano Chili, 222–223
chickpeas. See legumes
Chinese medicine, 32
chocolate, 30, 152, 153, 155, 236, 238–239
cholesterol levels, 76–77
chronic inflammation, 16–17
circumference (waist), 69–70
citrus. See lemons; limes
cleaning products, 85–87
coconut and coconut milk
Hemp & Chia Seed Overnight Oats, 176
Homemade Coconut Yogurt, 55, 188–189
Homemade Thai Red Curry, 226–227
No-Bake Raspberry Cheesecake, 242–243
Tropical Coconut Smoothie, 168
coconut water, 66
collagen protein powder, 18, 50, 168, 169
condiments and sauces, 149, 192–195, 202–205
constipation, 64–65
cortisol levels, 73–74
couscous substitute, 152
cow’s milk substitute, 152, 170
Creamy Cauliflower & Leek Soup, 218–219
crouton substitute, 152
crust, for quiche, 186–187
D
daily steps, tracking of, 42–43, 67–68, 113
dairy products, 50–52, 139, 151, 152–153
dates, 151, 153, 154, 239, 243
decluttering, 80–81
depressive symptoms, 23
deprivation mode, 130
desired feelings, 6, 8–9, 10–13, 38, 43
detoxification
of body, 48. See also 28-Day Kick-Start Plan
of environment. See environmental detox
dinner. See also salads; soups
about: after-dinner options, 159; ideas, 156, 159; when to eat, 106–107
Chicken Poblano Chili, 222–223
Game-Day Chili, 234–235
Healthy Slow-Cooker Chicken Tacos, 232–233
Homemade Thai Red Curry, 226–227
Secret-Ingredient Tuna Boats, 230
10-Minute Maple Dijon Salmon, 231
Unfried Cauliflower “Fried Rice,” 228–229
dried fruits, 151, 153, 154, 239, 243
E
Easy Lentil Soup, 214–215
Easy Thai Peanut Slaw, 212–213
eating styles, 35–57. See also food
quality
blood type and, 56–57
budgeting and, 56
detoxing, 48
exercise and, 114
glycemic index and, 44–46
gut health and, 31, 43, 49–55, 64, 158
intermittent fasting, 43, 46–49, 114, 144, 159
labeling, 36–37
lifestyle commitments and, 57
low-carb vs. low-fat, 40–42
weight loss and weight maintenance, 37–43
eggs
about: healthy fats source, 106; in kick-start plan, 145–146, 148; as low-glycemic food, 44; substitutes, 152
Almond Flour Bread, 190
Flexible Veggie Frittata, 184–185
Sweet Potato Waffles, 180–181
2-Ingredient Egg & Banana Pancakes, 174–175
Unfried Cauliflower “Fried Rice,” 228–229
emotional cues (triggers), 5, 119. See also intangible factors
endocrine disruptors, 82
energy balls (recipe), 238–239
energy level, 154–155
environmental detox, 79–91
author’s personal experience, 80–81
beauty products, 88–89
cleaning products, 86–87
kitchen, 82–84
laundry, 85–86
period care, 89–90
toxic ingredients, xvi–xvii, 81–82
Environmental Protection Agency (EPA), 84
Environmental Working Group, 88, 89, 142
Epstein-Barr virus (EBV), 76
evening routine, 103–108, 129, 130
exercise
caffeine and, 66
in kick-start plan, 144
as self-care, 100–101, 102, 112–115
F
fermented foods, 43, 53–55, 66, 149
filtered water, 65–66
The 5 am Club (Sharma), 100
Flexible Veggie Frittata, 184–185
flours. See almond flour; whole grains
food habits
approach to, xvii
eating healthy, 35–57. See also eating styles
establishing, 3–13. See also goal setting
kick-start plan for, 139–165. See also 28-Day Kick-Start Plan
maintaining, 129–134
making the right food choices, 15–33. See also food quality
resources and recommendations, 244
food quality, 15–33. See also eating
styles
carbohydrates, 20–21
control of, 25–26
exercise and, 114
functional food, 37
healthy fats, 19–20
modern convenience help, 26
multivitamins and supplements, 25, 31–32
principles of, 17
processed food lies, 15–16. See also processed foods
proteins, 18–19
qualitarian, defined, 16
sea salt, 24–25
sugar and, 21–24
superfoods, 21
The Four Agreements (Ruiz), 100, 164
freedom, feeling of, 4, 36–37, 95
fried rice, 228–229
fries, 196–197
frozen foods, 30, 56, 142, 152
fructose, 23
fruits and berries
about: as conventional food substitute, 152; dried fruits, 151, 153, 154, 239, 243; frozen, 30, 56, 142, 152; glycemic index of, 44, 69; in kick-start plan, 148, 154; naturally occurring sugars in, 21, 23, 24, 63; portion size, 150
Curry Quinoa Salad, 210–211
Deliciously Healthy Apple Crisp, 240–241
Healthy Homemade Granola, 178–179
Hemp & Chia Seed Overnight Oats, 176
Mango, Avocado & Cucumber Salad, 206
No-Bake Key Lime Mousse, 237
No-Bake Raspberry Cheesecake, 242–243
Quinoa Berry Breakfast Bowl, 177
Stove-Top Chia Seed Jam, 191
Sweet Berry Smoothie, 168
functional food, 37
G
Game-Day Chili, 234–235
genetics, 39
ginger root, 171, 204, 205, 212–213, 228–229
glandulars, 73
Gluten-Free, Dairy-Free Quiche Crust, 186–187
glycemic index, 43, 44–46, 68–69, 101, 144
glycemic load, 44
goal setting, 3–13
mistakes with, 8–9
outcomes vs. goals, 6, 8, 10–13
perfectionism and, xv, xvii, 10
self-care and, 97
shaming and, 38
SMART goals, 9
Golden Milk, 171
grains. See whole grains
granola, 178–179
gratitude ritual, 100
Green Beauty Smoothie, 169
greens
about: conventional food substitute, 153; fiber source, 146; portion size, 150
Easy Lentil Soup, 214–215
Flexible Veggie Frittata, 184–185
Green Beauty Smoothie, 169
Healthy Homemade Granola, 232–233
salads, 204
Secret-Ingredient Tuna Boats, 230
gut health, 31, 43, 49–55, 64, 158
H
habit loops
goal-setting mistakes, 8–9
goal-setting process, 6, 11–13
intangible factors and, 118–119, 130, 134
for kick-start plan, 163
for self-care, 97. See also Bookend Method of self-care
Halvorson, Heidi Grant, 133
happiness
in career and purpose, 120, 126
Harvard Women’s Health Watch (newsletter), 72
hashbrown casserole, 182–183
Hashimoto’s thyroiditis, 76
health deficits, 40
health habit
approach to, xvii
author’s personal experience, xi–xiii, 3
eating healthy, 35–57. See also eating styles
establishing healthy food habits, 3–13. See also goal setting
importance of, xiii–xvii
kick-start plan for, 139–165. See also 28-Day Kick-Start Plan
knowing your health numbers, 61–77. See also health numbers
lifestyle habit triggers, 117–127. See also intangible factors
maintaining, 129–134
making the right food choices, 15–33. See also food quality
physical environment influences, 79–91. See also environmental detox
resources and recommendations, 244
self-care, 93–115. See also Bookend Method of self-care
health numbers, 61–77
annual well-woman exam, 74–75
autoimmune symptom check, 75–76
blood glucose levels, 20, 45–46, 68–69, 74
breast self-examination, 70–71
caffeine tracking, 66–67
cholesterol levels, 76–77
cortisol levels, 73–74
daily steps, 42–43, 67–68, 113
fiber tracking, 64–66
hemoglobin A1C, 74
protein formula, 18–19
sugar tracking, 63–64
thyroid-stimulating hormone levels, 72–73
vitamin D levels, 71–72
waist circumference, 69–70
healthy fats
blood glucose levels and, 46, 69
exercise and, 114
glycemic load and, 46
portion size, 150
Healthy Homemade Coffee Creamer, 170
Healthy Homemade Granola, 178–179
Healthy Honey Mustard Dressing, 202–203
Healthy Slow-Cooker Chicken Tacos, 232–233
hemoglobin A1C, 74
Hemp & Chia Seed Overnight Oats, 176
Hendricks, Gay, 100
herbal tea, 66
herbs
Better-Than-a-Bottle Homemade Ranch Dressing, 205
Cashew Basil Mint Pesto, 195
Magic Sauce, 192–193
Socca, 200–201
heredity, 39
high-fructose corn syrup, 23, 28
Homemade Thai Red Curry, 226–227
honey, 23, 40, 107, 153, 154, 173
hormone disruptors, 82
Huffington, Arianna, 127
hydration, 65–66, 101, 144, 158
Hyman, Mark, 40
hypothyroidism, 72
I
ice cream substitutes, 152
“I don’t” instead of “I can’t,” 129–130
infections, chronic, xi–xii, 76
inflammation, 16–17
intangible factors, 117–127
author’s personal experience, 122–125
boundaries, 122–125
career and purpose happiness, 120, 126
defined, 127
journal prompts for, 126
relationship contentment, 120, 123–124, 126
worry, 125–127
intermittent fasting, 43, 46–49, 114, 144, 159
iodine, 25
J
jam, 191
JAMA (Journal of the American Medical Association), on supplements, 31
journaling
goal setting, 10–13
intangibles check-in prompts, 126
kick-start plan prompts, 163
as self-care, 99–100
when stuck, 130–131
Journal of the American Medical Association (JAMA), on supplements, 31
K
kava, 108
kefir, 55
kick-start plan. See 28-Day Kick-Start Plan
kimchi, 54
kitchen detoxification, 82–84
L
lab tests. See health numbers
LaPorte, Danielle, 8
laundry detoxification, 85–86
legumes
about: as backup food, 29; canned, 142; carbohydrate source, 20, 41, 145–146; as conventional food substitute, 152; fiber source, 146; in kick-start plan, 145–146, 148; as low-glycemic food, 44; protein source, 18, 145; as superfood, 21
Black Bean & Quinoa Salad, 207
Black Bean & Sweet Potato Superfood Salad, 208–209
Chicken Poblano Chili, 222–223
Easy Lentil Soup, 214–215
Easy Thai Peanut Slaw, 212–213
Game-Day Chili, 234–235
Homemade Thai Red Curry, 226–227
Socca (chickpea flatbread), 200–201
Vegan Split Pea Soup, 216–217
lentils. See legumes
levothyroxine, 73
lifestyle habits
approach to, xvii
establishing, 3–13. See also goal setting
freedom and, 4
genes and, 39
importance of, xiii–xvii
kick-start plan for, 139–165. See also 28-Day Kick-Start Plan
knowing your health numbers, 61–77. See also health numbers
maintaining, 129–134
physical environment influences, 79–91. See also environmental detox
resources and recommendations, 244
self-care, 93–115. See also Bookend Method of self-care
triggers for, 117–127. See also intangible factors
light-emitting diodes (LEDs), 106, 107
light exposure, at night, 105–106, 107
low-carb vs. low-fat, 40–42
lunch ideas, 156, 159. See also dinner; salads; soups
Lyme disease, 76
M
maca, 32
Magic Sauce, 192–193
“Make Me Sleepy” Elixir, 107, 173
Mango, Avocado & Cucumber Salad, 206
Mayo Clinic, 112
mayonnaise substitute, 152
meats
about: healthy fat source, 20; in kick-start plan, 146, 148; as low-glycemic food, 44; not-allowed list, 151; portion size, 150; protein source, 18, 145
Chicken Poblano Chili, 222–223
Game-Day Chili, 234–235
Healthy Slow-Cooker Chicken Tacos, 232–233
Mom’s Homemade Chicken Stock, 224–225
Mediterranean diet, 17–18
melatonin, 107–108
microbiome, 49–55. See also gut health
Mom’s Homemade Chicken Stock, 224–225
monosodium glutamate (MSG), 24, 28
morning routine, 97–103, 129, 130, 144
motivational prompts, 163–165
multivitamins and supplements, 25, 31–32, 64, 108, 144
mushrooms, 184–185
mycotoxins, 76
N
National Institutes of Health (NIH), 70
negativity
freedom from, 4, 95–96. See also self-care
intangible factors and, 119
self-talk and, 6
9 Things Successful People Do Differently (Halvorson), 133
nitrates and nitrites, 28
No-Bake Chocolate Hazelnut Energy Bites, 238–239
No-Bake Extra-Chocolatey Chocolate Avocado Mousse, 30, 236
No-Bake Key Lime Mousse, 237
No-Bake Raspberry Cheesecake, 242–243
“noodles,” 198–199
numbers. See health numbers
nut butters, 153, 169, 212–213, 238–239
nuts and seeds
Black Bean & Quinoa Salad, 207
Cashew Basil Mint Pesto, 195
Cashew Cream, 30, 170, 194, 221
Curry Quinoa Salad, 210–211
Deliciously Healthy Apple Crisp, 240–241
Easy Thai Peanut Slaw, 212–213
Golden Milk, 171
Green Beauty Smoothie, 169
Healthy Homemade Coffee Creamer, 170
Healthy Homemade Granola, 178–179
Hemp & Chia Seed Overnight Oats, 176
No-Bake Chocolate Hazelnut Energy Bites, 238–239
No-Bake Key Lime Mousse, 237
No-Bake Raspberry Cheesecake, 242–243
Quinoa Berry Breakfast Bowl, 177
Stove-Top Chia Seed Jam, 191
Sweet Berry Smoothie, 168
Sweet Potato Waffles, 180–181
O
oats, 148, 176, 178–179, 240–241
omega-3 fish oil supplement, 31
Option B (Sandberg), 100
organic foods, 142
outcomes vs. goals, 6, 8, 10–13
P
packaged foods. See processed z
foods
paleo-style diet, 57
pancakes, 174–175
pasta substitutes, 153
peanut butter substitutes, 153
peas. See legumes; vegetables
Perfect Homemade Balsamic Dressing, 202–203
perfectionism, xv, xvii, 10, 43, 57, 98, 134
period care, 89–90
personal care products. See beauty products; period care
pesto, 195
pickles, 55
pie crust, 186–187
potato chip substitutes, 153
potatoes, 182–183
prayer, 98–99, 100. See also belief systems
processed foods
beverages, 66
fermented foods and, 53–54
kick-start plan and, 28, 140–141, 142, 151
lies about, 15–16
low-processed, 26–30
proteins, 18
sugar content, 17, 21–22, 63–64
weight gain and, xv–xvi
produce. See fruits and berries; vegetables
protein powders, 18, 30, 167, 168, 169
proteins
about, 18–19
examples of, 145
weight loss and, 43
Psychology Today, on visualization, 131
psyllium husk fiber, 64
pulses. See legumes
Q
qualitarian, defined, 16. See also food quality
quiche crust, 186–187
quinoa, 20, 145, 150, 152–153, 177, 207
R
Radical Responsibility for Self, 134
reading, as self-care, 100, 164
realistic optimism, 133–134
Recommended Dietary Allowances (RDAs), 31
Reimagined Hashbrown Casserole, 182–183
relationships, contentment in, 120, 123–124, 126
religion, 98–99, 100. See also belief systems
Rubin, Gretchen, 36
S
salads. See also greens
Black Bean & Quinoa Salad, 207
Black Bean & Sweet Potato Superfood Salad, 208–209
Curry Quinoa Salad, 210–211
Easy Thai Peanut Slaw, 212–213
Mango, Avocado & Cucumber Salad, 206
saline, 24
salt. See sea salt; sodium; table salt
Sandberg, Sheryl, 100
sauces and condiments, 149, 192–195, 202–205
sauerkraut, 53–54
sauté pan, 84
screen time, 104, 105, 112, 132
sea salt, 25
Secret-Ingredient Tuna Boats, 230
seeds, 148
self-awareness, 5, 95, 121, 133–134
self-belief, 133–134
self-care. See Bookend Method of self-care
Self-Care Salad Dressing, 203, 204
self-sabotage. See negativity
self-talk
author’s own, 122
Radical Responsibility for Self, 134
will power and, 132
senna tea, 64
Sharma, Robin, 100
slaws, 212–213
small intestinal bacterial overgrowth (SIBO), 49–50, 52
SMART goals, 9
Smith, Justin, 77
snacks, 106–107, 154, 156, 158–159
Socca, 200–201
social media feeds, 132
soda substitutes, 153
sodium benzoate, 24
sodium bicarbonate (baking soda), 24
sodium nitrate, 24
sorbates, 28
soups
about, 30
Chicken Poblano Chili, 222–223
Creamy Cauliflower & Leek Soup, 218–219
Easy Lentil Soup, 214–215
Ultimate Broccoli “Cheeze” Soup, 220–221
Vegan Split Pea Soup, 216–217
soy sauce substitutes, 152, 153
Spaghetti Squash “Noodles,” 198–199
spirituality. See belief systems
split pea soup, 216–217
squash, 198–199
Stanford University School of Medicine, 40–41
staples
Almond Flour Bread, 190
Baked Sweet Potato Fries, 196–197
Cashew Basil Mint Pesto, 195
Cashew Cream, 30, 170, 194, 221
Homemade Coconut Yogurt, 55, 188–189
Magic Sauce, 192–193
Socca (chickpea flatbread), 200–201
Spaghetti Squash “Noodles,” 198–199
Stove-Top Chia Seed Jam, 191
statin drugs, 77
Statin Nation (Smith), 77
steps-per-day tracking, 42–43, 67–68, 113
stools, 64–65
Stove-Top Chia Seed Jam, 191
stress, 69, 73–74, 121, 123–124
sugar
glycemic load and, 44
gut health and, 49–50
inflammation and, 16–17
naturally occurring, in fruits, 21, 23, 24, 63
other names for, 22
tracking, 63–64
weight loss and, 43
superfoods, 21
Sweet Berry Smoothie, 168
sweet potatoes, 180–181, 196–197, 208–209
T
tacos, 232–233
tampons, 89
Tan, Chade-Meng, 165
10-Minute Maple Dijon Salmon, 231
T4 hormone replacement, 73
Thai restaurants and food, 45, 141, 212, 226–227
therapy, 125
thyroid-stimulating hormone levels, xii, 43, 72–73
time-restricted eating, 43, 46–49, 114, 144, 159
tomatoes, 142
tortilla substitutes, 153
toxic ingredients, xv–xvi, 16–17, 81–82
Tropical Coconut Smoothie, 168
turmeric, 171, 204, 205, 210–211
28-Day Kick-Start Plan, 139–165
about, 139
adding food back in, 143
approved food, 148–153, 156–158
daily meal plan flow, 158–159
frequently asked questions, 154–155
guidelines, 144–146
Level 1 and Level 2 food options, 139–140, 144, 146
meal plan samples, 156–158, 160–162
modification, 157
motivation, 163–165
not-allowed list, 151
preparation for, 140–142
snack ideas, 156–158
substitutions, 152–153
2-Ingredient Egg & Banana Pancakes, 174–175
U
Ultimate Broccoli “Cheeze” Soup, 220–221
Unfried Cauliflower “Fried Rice,” 228–229
unrealistic optimism, 133–134
U.S. Food and Drug Administration (FDA), 25, 31, 88
V
vacuuming, 90
valerian root, 108
veganism, 56–57
Vegan Split Pea Soup, 216–217
vegetables
about: as backup food, 30; as conventional food substitute, 152–153; frozen, 30, 56, 142, 152; glycemic index of, 44, 69; in kick-start plan, 148; naturally occurring sugars in, 21, 23; portion size, 150
Black Bean & Quinoa Salad, 207
Chicken Poblano Chili, 222–223
Creamy Cauliflower & Leek Soup, 218–219
Curry Quinoa Salad, 210–211
Easy Lentil Soup, 214–215
Easy Thai Peanut Slaw, 212–213
Flexible Veggie Frittata, 184–185
Game-Day Chili, 234–235
Homemade Thai Red Curry, 226–227
Mango, Avocado & Cucumber Salad, 206
Mom’s Homemade Chicken Stock, 224–225
Reimagined Hashbrown Casserole, 182–183
Secret-Ingredient Tuna Boats, 230
Ultimate Broccoli “Cheeze” Soup, 220–221
Unfried Cauliflower “Fried Rice,” 228–229
Vegan Split Pea Soup, 216–217
vegetarianism, 57
vinegar, 55, 85–86, 107, 158, 173
vision boards, 131
vitamin D3, 31
W
waffles, 180–181
waist circumference, 69–70
walking. See steps-per-day tracking
Weaver, Libby, xv
weight loss, 37–43
white vinegar, 85–86
whole grains
about: glycemic index of, 44; in kick-start plan, 148; portion size, 150; processed grains vs., 20, 44; substitutes, 177, 228–229
Deliciously Healthy Apple Crisp, 240–241
Healthy Homemade Granola, 178–179
Hemp & Chia Seed Overnight Oats, 176
will power, 132
World Health Organization (WHO), 21, 24, 63, 75
worry, 125–127
X
xenoestrogens, 82
Y