The only sustainable lifestyle and meal solution with attitude! "I've had the opportunity to meet and interview a lot of local authors and personalities. But rarely do I find someone as passionate and true to their cause as Toni! She is an individual who leads by example and truly cares about helping others change their lives. It is her compassion that has led her to successfully transform the lives of hundreds of people! Toni is true to her word, a follower of her own advice, and a force to be reckoned with. A contagious positive attitude and genuine passion for health and fitness make her one of the best in the industry" Ramona Gwargis, Times Media, Inc. "This book and my determination have changed me for the better, for life. I will always incorporate style of eating in my life, and my future family's life. I've had numerous people ask me, "what are doing, what is different, you are shrinking" All I can do is forward them the link to this book, and smile because I know what lies behind the first turned page - a change to your life forever if you are ready to take that leap of faith" Heather Buchholz, client and 2010 recipient of the BITE ME! "Best Buns" Award In this book you will find: An Inspirational Story of Reinvention by the Author; A Lifestyle Assessment; Tools to Make Healthy Foods your New Convenience Foods; How to Overcome Societal Expectations, Misinformation and Fast Food InFATuation; Over 50 Delicious, Nutritious and Simple Meal Solutions; 10 Quick Tips for Healthy, Clean Eating; How to Convert Your Favorite Recipe from Mean to Clean! Complete Nutrient Breakdown for Each Recipe; How to Eat Healthy While On-the-Go; 325 Calorie Meal Template; Success Stories from Real People Like You; The Official Eight Week "BITE ME" Challenge

BITE ME! Change Your Life One Bite at a Time

An Inspirational Journey of Re-Invention to a Sustainable, Healthy LifestyleBy Toni Julian

AuthorHouse

Copyright © 2011 Toni Julian
All right reserved.
ISBN: 978-1-4634-1938-7

Contents

Introduction................................................................................................xiiiChapter 1: One Bite at a Time...............................................................................1Chapter 2: Toni's Story of Reinvention......................................................................5The Wake-Up Call............................................................................................8The Real Journey Begins.....................................................................................11Life-Smart Changes and My Family............................................................................11The Ultimate Challenge......................................................................................15Sustainability and a Test of Fortitude......................................................................17Chapter 3: Lifestyle Changes for Life!......................................................................23What Is A Lifestyle Change?.................................................................................23Take The Lifestyle Assessment...............................................................................25Where Should I Start?.......................................................................................28Sustainable Lifestyle Change Examples.......................................................................29Chapter 4: Why Diets Don't Work.............................................................................31Chapter 5: Retraining Your Metabolism.......................................................................34Chapter 6: Blood Sugar—A Delicate Balance.............................................................37Lowering Your Glycemic Load.................................................................................42Good Sleep Hygiene..........................................................................................43Chapter 7: Your Positive Attitude Will Set You Free!........................................................46Your True Motivation........................................................................................48Chapter 8: Arm Yourself with Assertion Skills, a Fork and an Attitude.......................................51Societal Expectations.......................................................................................51Misinformation..............................................................................................56Food Industry Deceptions....................................................................................58Foods That Bite Back........................................................................................59Non-Stick Cooking Spray.....................................................................................59Fast Food InFATuation.......................................................................................60Chapter 9: Just Say "Bite Me!"..............................................................................63Top 10 Undermining (and horribly unattractive) Habits.......................................................63Daily Habits................................................................................................64Excuses, Excuses!...........................................................................................66Time Management.............................................................................................66Stress......................................................................................................67Persevere Through Your Past.................................................................................69Traumatic Events Called Life................................................................................74Aging and Appreciation......................................................................................76Chapter 10: Medical Issues and Living with Chronic Pain.....................................................79Establishing Your Wellness Benchmark........................................................................80Critical Health Numbers.....................................................................................83The Complexities of Medication..............................................................................85Chapter 11: Learn to Eat Clean..............................................................................8810 Quick Tips for Healthy, Clean Eating.....................................................................89Clean Meal Solutions........................................................................................90Benefits of Clean Eating—From the Inside, Out!........................................................90How to Select the Correct Foods.............................................................................91Building Your Meal..........................................................................................92Supplementation.............................................................................................96Chapter 12: Let's Get Organized!............................................................................99Sample Daily Menu—Based on 1500 Calories Per Day......................................................100Weekly To-Do List...........................................................................................100Five-Fork Rating............................................................................................101"Bite Me!" Grocery List.....................................................................................103Necessary Kitchen Tools.....................................................................................103The Perfect Pantry..........................................................................................103Chapter 13: The Only Reason I Have a Kitchen is it Came with the House When I Bought It.....................105No-Cooking-Required-Meal Solutions..........................................................................105Restaurant Ordering Tips....................................................................................106So You're Packing...........................................................................................108325 Calorie On-The-Go Meal Template.........................................................................108Chapter 14: Progress Reports from Inspirational People......................................................110Chapter 15: Ready, Get Set, Let's Eat!......................................................................125Understanding the Nutrient Profile..........................................................................126Recipes and Meal Solutions..................................................................................129Convert Your Favorite Recipe from Mean to Clean!............................................................234Journaling Foods............................................................................................236Chapter 16: The Eight Week "Bite Me!" Challenge.............................................................241Contestant Results..........................................................................................243Are You Ready for the...