TABLE OF CONTENTS
Foreword by Pedro Valent, M.D - i
Introduction - iii
PART ONE – THE GRACIE DIET
Chapter 1: Your Diet IS Your Life
Origins of the Gracie Diet - 3
Your Diet Determines the Quality of Your Life - 4
Dietary Decisions - 5
Chapter 2: The Key to Good Health – Proper Food Combinations
The Food Industry Isn’t Interested in Your Health - 8
Stories of the Healing Powers of the Gracie Diet - 9
You Have Nothing to Lose and Everything to Gain - 10
It’s not What You Eat, It’s What You Eat It With - 11
Chapter 3: Where Are You Now?
Food is Everywhere! - 14
Establish a Base Point - 14
Chapter 4: The Hard Part – Changing Your Eating Habits
Make Healthy Eating a Habit - 23
Changing Habits Requires a Plan - 24
Current Weekly Food Routine - 25
Chapter 5: Getting Started
Three Steps to a Newer, Healthier, and Happier You - 29
Your First meal on the Gracie Diet - 31
PART TWO – USING THE GRACIE DIET
Chapter 6: A Family Affair
The Power of Personal Example - 36
A Quick and Simple Way to Kick the Junk food Habit - 37
What to Do When Kids Demand Junk Food - 37
How to win the Kids Over, One Bite at a Time - 38
How to Inspire Your Loved Ones - 38
Chapter 7: Beyond the First Three Phases of the Gracie Diet
Don’t be Afraid to Ask for the Best - 40
Your Guide to Food Combinations - 41
Fasting - 45
Chapter 8: The Gracie Diet on the Go
How to Eat Healthily When You’re on the Run - 48
Learn the Gracie Diet Food Selection Process - 49
How Well do You Know the Combinations? - 50
Real Life Examples Drawn from the Menus of Popular Restaurants - 52
Chapter 9: Tips for Losing Weight
How Dieting helps You to Acquire The Gracie “Iron Will” - 59
Calorie Control - 59
Play This game at Your Next meal - 60
A Surefire Way to Burn Fat - 60
Managing Your Carbohydrates - 61
Protein Sources - 61
Critical fat Facts - 61
How to Lose Weight and Still Occasionally Enjoy Alcohol - 62
Chapter 10: The Role of Exercise
Make it Fun - 65
Start Simple - 65
Keep Climbing - 66
Chapter 11: The Final Round
Tips and Reminders - 68
The Gracie Diet 14-Day Meal Plan - 70
Parting Comment - 71
Entrees Menu Index - 77
