Оглавление
Lorraine MD Maita M.D.. Vibrance for Life
Dedication
Acknowledgments
Preface
Introduction
Chapter 1: Get Motivated
What’s Motivating You?
Can You Relate?
The Pleasure Pain Principle
Getting Ready: Assess
Getting Set: Plan. Create a Vision
Conceive it and Create a Compelling Vision
Examples: Ready, Set Go!
Goal-Setting
SMART Goals
Go: Action! Assess: What’s Aging You?
Visit Your Doctor
Prioritize
Chapter 2: Food as Medicine
Can You Relate?
Quantity Quantified
Quality Quest
Glycation: Sugar Browns
Unload Your Glycemic Load
Know Your Numbers
Oxidation: Rust Less
Tips for choosing carbohydrate:
Put Out the Fire: Fat Facts
Tips for choosing fat and to restore Omega 6 to Omega 3 balance:
Protein Package
Food Allergy, Intolerance, and Sensitivity
Elimination Diet
Tips for choosing protein:
Eat to Live
Some ABCs of Weight Maintenance
Success Stories
Chapter 3: Supplement Savvy
Can You Relate?
Deficiencies Common
Vitamin D
Does a Multi a Day Keep the Doctor Away?
Quality Counts
Dose and Form Make a Difference
Better Form, Better Function
Choosing a Supplement Regimen
Multivitamin (MVA) Guidelines
You Are Unique
Success Stories
Chapter 4: Be FIT — Be SAFE
Can You Relate?
Exercise to BE SaFE. Balance
Endurance
Strength
and. Flexibility
Exercise Routine
Why Bother?
How to Develop Your Routine
How Much? How Often?
Balance
Endurance
Frequency
Intensity
Time
Know Your Numbers. Calculate your maximum heart rate (maximum heart rate = 220 minus your age)
Schedule it, or Squeeze it In
Strength
Know Your Numbers
Frequency
Intensity
Time
Exercises
Flexibility
Frequency
Intensity
Time
Stretches
Exercise Guidelines
Success Stories
Chapter 5: Hormone Harmony
Can You Relate?
Estrogen and Progesterone
Testosterone
Control Cortisol and Insulin to Age Less
Cortisol
Tips to Manage Cortisol
Insulin
Success Stories
Chapter 6: Stress Less, Age Less
Can You Relate?
Breathing
Tips:
Progressive Muscle Relaxation
Meditation
Exercise
Laughter
Music
Saying No
Yoga
Success Stories
Chapter 7: Beyond the Basics
Uniquely You
Metabolic and Disease Process
Metabolic Pathway
Metabolic Processes of Aging
Chapter 8: Customized Care
The Process of Plaque
Go With the Flow
What Is an Infarct?
What Is Ischemia?
Risk Factors for Cardiovascular Disease
Fat Facts and the Faces of Cholesterol
Particle Size or Density, and Number
Particle Type
Advanced Testing: Lipoprotein Particle Analysis
Customize Cholesterol Control and Other Factors
Beyond the Basics Biomarkers
Functional Micronutrient Testing
Cardiogenomics
Beyond the Basics Testing Recommendations
Appendix I: Workbook
Getting Ready: Assess
Getting Set: Plan. Create a Vision
SMART Goals (Specific, Measurable, Attainable, Realistic, Time Bound)
Go: Action!
Appendix II: Additional Reference Tables
Appendix III: Nutrition Tracking Worksheet
Appendix IV: Elimination Diet
Appendix V: Fitness
Calculate Your Heart Rate
Tracking Sheets
Appendix VI: Hormone Harmony
Managing Insulin and Cortisol Through Diet
Appendix VII: Stress Management
References
Chapter 1: Get Motivated
Chapter 2: Food as Medicine
Chapter 3: Supplement Savvy
Chapter 4: Be FIT–BE SaFE
Chapter 5: Hormone Harmony
Chapter 6: Stress Less, Age Less
Chapter 7: Beyond the Basics
Chapter 8: Customized Care
Appendices
About the Author
Testimonials
