Authors: Jillian Michaels
Slim for Life (34 page)
Knab, A. M., et al. “A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.”
Medicine and Science in Sports and Exercise
43, no. 9 (2011): 1643–48.
Kohler, J. J., et al. “Muscle Activation Patterns While Lifting Stable and Unstable Loads on Stable and Unstable Surfaces.”
Journal of Strength and Conditioning Research
24, no. 2 (2010): 313–21.
Kravitz, L. “Resistance Training: Adaptations and Health Implications.”
IDEA Today
14, no. 9 (1996): 38–46.
———. “New Insights Into Circuit Training.”
IDEA Fitness Journal
2, no. 4 (2005): 24–26.
———. “Aerobic and Resistance Training Sequence.”
IDEA Fitness Journal
4, no. 4 (2007): 20–21.
Melby, C., et al. “Effect of Acute Resistance Exercise on Post-Exercise Energy Expenditure and Resting Metabolic Rate.”
Journal of Applied Physiology
75 (1993): 1847–53.
Peterson, J. M., et al. “Ibuprofen and Acetaminophen: Effect on Muscle Inflammation After Eccentric Exercise.”
Medicine and Science in Sports and Exercise
35, no. 6 (2003): 892–96.
Samson, M., et al. “Effects of Dynamic and Static Stretching Within General and Activity Specific Warm-Up Protocols.”
Journal of Sports Science and Medicine
11 (2012): 279-85,
http://www.jssm.org/vol11/n2/11/v11n2-11pdf.pdf
.
Spennewyn, K. C. “Strength Outcomes in Fixed Versus Free-Form Resistance Equipment.”
Journal of Strength and Conditioning Research
22, no. 1 (2008): 75–81.
Tabata, I., et al. “Effects of Moderate-Intensity Endurance and High-Intensity Intermittent Training on Anaerobic Capacity and VO2max.”
Medicine and Science in Sports and Exercise
28, no. 10 (1996): 1327–30.
Talanian, J., et al. “Two Weeks of High-Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation During Exercise in Women.”
Journal of Applied Physiology
102, no. 4 (2007): 1439-47.
Trapp, E. G., et al. “The Effects of High-Intensity Intermittent Exercise Training on Fat Loss and Fasting Insulin Levels of Young Women.”
International Journal of Obesity
32, no. 4 (2008): 684–91.
Wilkin, L. D. “Energy Expenditure Comparison Between Walking and Running in Average Fitness Individuals.”
Journal of Strength and Conditioning Research
26, no. 4 (2012): 1039–44.
“The Best Diet Is the One You’ll Follow.” Harvard School of Public Health, November 11, 2012,
http://www.hsph.harvard.edu/nutritionsource/healthy-weight/best-weight-loss-diet/
.
Brody, Jane E. “An Oldie Vies for Nutrient of the Decade,” February 19, 2008,
http://www.nytimes.com/2008/02/19/health/19brod.html?_r=0
.
Carolyn_r. “Does Exercise Make You Eat Less or More?” Healthy Eating Blog on Calorie Count, May 2, 2012,
http://caloriecount.about.com/does-exercise-make-you-eat-less-b568816
.
“Confirmed Again: Statin Drugs Accelerate Cardiovascular Disease.”
Food Consumer,
October 15, 2012,
http://www.foodconsumer.org/newsite/Non-food/Drug/statin_drugs_accelerate_cardiovascular_disease_1015120825.html
.
Connealy, Leigh Erin, M.D. “Aspartame: Is the Sweet Taste Worth the Harm?”
Food Matters,
April 28, 2010,
http://www.foodmatters.tv/articles-1/aspartame-is-the-sweet-taste-worth-the-harm
.
“Exercise Reduces Hunger in Lean Women but Not Obese Women.” Endocrine Society, November 6, 2012,
http://www.endo-society.org/media/ENDO-08/research/Exercise-reduces-hunger-in-lean-women.cfm
.
“Fat Epidemic Linked to Chemicals Run Amok.” MSNBC, March 8, 2010,
http://www.msnbc.msn.com/id/35315651/ns/health-diet_and_nutrition/t/fat-epidemic-linked-chemicals-run-amok/#.UKAJy9UU-So
.
Gorman, Megan Othersen. “A New Study Found That Just as Food Odors Can Trigger Hunger, Food Odors Can Also Activate Areas of the Brain That Trigger the Feeling of Fullness.”
Rodale,
November 2011,
http://www.rodale.com/appetite-control
.
Haupt, Angela. “Food and Mood: 6 Ways Your Diet Affects How You Feel.”
U.S. News & World Report,
August 31, 2011,
http://health.usnews.com/health-news/diet-fitness/diet/articles/2011/08/31/food-and-mood-6-ways-your-diet-affects-how-you-feel
.
Hopf, Sarah-Marie.“You Are What You Eat: How Food Affects Your Mood.”
Dartmouth Undergraduate Journal of Science
, 2010,
http://dujs.dartmouth.edu/fall-2010/you-are-what-you-eat-how-food-affects-your-mood
.
“How the Smell of Food Affects How Much You Eat.”
Science Daily,
March 19, 2012,
http://www.sciencedaily.com/releases/2012/03/120321094137.htm
.
“Inflammatory Pathway Genes Belong to Major Targets of Persistent Organic Pollutants in Adipose Cells.”
Environmental Health Perspectives
120, no. 4 (2012): 508–14. doi: 10.1289/ehp.1104282, PMCID: PMC3339464. Epub January 19, 2012.
“Is There Any Nutritional Difference Between Wild-Caught and Farm-Raised Fish? Is One Type Better for Me than the Other?” George Mateljan Foundation, 2010,
http://www.whfoods.com/genpage.php?tname=george&dbid=96
.
Jennings, Trent. “Does Your Body Burn More Calories if You Are Hot or if You Are Cold?”
Livestrong,
August 24, 2011,
http://www.livestrong.com/article/526014-does-your-body-burn-more-calories-if-you-are-hot-or-if-you-are-cold/#ixzz2BxxBz5Y9
.
Krieger, Ellie. “Bigger Portions of the Right Foods Can Help Dieters.”
USA Today,
September 18, 2012,
http://usatoday30.usatoday.com/news/nation/story/2012/09/18/bigger-portions-of-the-right-foods-can-help-dieters/57802742/1
.
Larson, Nicole I., et al. “Making Time for Meals: Meal Structure and Associations with Dietary Intake in Young Adults.”
Journal of the American Dietetic Association
109, no. 1 (2009).
Leong, Kristie, M.D. “Does Drinking Cold Water Burn Calories,?”
Yahoo Voices,
May 10, 2010,
http://voices.yahoo.com/does-drinking-cold-water-burn-calories-5994106.html?cat=51
.
Main, Emily. “Your Allergy Meds Could Be Making You Fat.”
Women’s Health Magazine,
May 15, 2012,
http://www.womenshealthmag.com/health/allergy-side-effects
.
“Mood-food Connection: We Eat More and Less-Healthy Comfort Foods When We Feel Down, Study Finds,”
Cornell University Chronicle,
January 23, 2007,
http://www.news.cornell.edu/stories/Jan07/food.mood.sl.html
.
“Morning Workout Benefits Include Curbing Appetite and More,”
Huffington Post,
September 12, 2012,
http://www.huffingtonpost.com/2012/09/20/morning-workouts-curb-appetite_n_1900889.html
.
“New Almond Study Finds Chewing Is More than Meets the Mouth: Thorough Chewing,” Reuters, May 7, 2009,
http://www.reuters.com/article/2009/05/07/idUS212878+07-May-2009+PRN20090507
.
“NSAIDs (Ibuprofen, Acetaminophen/Paracetamol) for Runners, Impairs Healing and Interferes with Hydration,” August 19, 2011,
http://fellrnr.com/wiki/NSAIDs_and_Running
.
“Obesogens: An Environmental Link to Obesity.”
Environmental Health Perspectives,
U.S. National Library of Health, National Institutes of Health, February 2012,
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3279464/
.
O’Calaghan, Tiffany. “Study: Quick Weight Loss May Yield Lasting Results.”
Time,
May 6, 2010,
http://healthland.time.com/2010/05/06/study-quick-weight-loss-may-yield-lasting-results/#ixzz2ByKKZvDG
.
Parker-Pope, Tara. “The Risks and Rewards of Skipping Meals.”
New York Times,
December 26, 2007,
http://well.blogs.nytimes.com/2007/12/26/the-risks-and-rewards-of-skipping-meals/
.
“Research Summary: Dairy and Healthy Weight,” National Dairy Council, 2012,
http://www.nationaldairycouncil.org/Research/ResearchSummaries/Pages/DairyandHealthyWeightResearchSummary.aspx
.
Sawyers, Mary. “CHR Study Finds Keeping Food Diaries Doubles Weight Loss.” Center for Health Research, July 8, 2008,
http://www.kpchr.org/research//files/02/38/97/f023897/public/News.aspx?NewsID=3
.
“The Secrets to Weight Loss: Keep a Food Journal, Don’t Skip Meals, Eat In.”
Time
, July 13, 2012,
http://healthland.time.com/2012/07/13/the-secrets-to-weight-loss-keep-a-food-journal-dont-skip-meals-eat-in/#ixzz2BwmXeV7k
.
Shy, Leta. “Comment on ‘Why Exercise Makes You Eat More,’ ”
Fitsugar Blog,
April 18, 2012,
http://www.fitsugar.com/Why-Exercise-Makes-You-Eat-More-22721812#comments
.
Song, Sora. “What Does a Clean House Have to Do with Health?”
Time,
June 2, 2010.
Springen, Karen. “Pets: Good for Your Health?”
Daily Beast,
January 10, 2008,
http://www.thedailybeast.com/newsweek/2008/01/10/pets-good-for-your-health.html
.
“Vacations Provide Mental Health Benefits for Women,”
Marshfield Clinic,
November 28, 2005,
http://www.marshfieldclinic.org/patients/?page=newsreleases&id=2831
.
Warren, Ellen. “You’ll Buy Less Junk Food If You Pay in Cash.”
Chicago Tribune,
January 25, 2012,
http://articles.chicagotribune.com/2012-01-25/health/sc-health-0125-bit-of-fit-20120125_1_junk-food-credit-card-cash
.
“When 3,500 Calories Do Not Equal a Pound: New Study,”
Stone Hearth News,
August 26, 2011,
http://www.stonehearthnewsletters.com/when-3500-calories-do-not-equal-a-pound-new-study/exercise/
.
“A Widely Used, Understudied Chemical Alters Inflammation.”
Environmental Health News,
December 12, 2008,
http://www.environmentalhealthnews.org/ehs/newscience/a-widely-used-understudied-chemical-alters-inflammation
.
Wilcox, Christie. “Understanding Our Bodies: Serotonin, the Connection Between Food and Mood.”
Nutrition Wonderland,
June 24, 2009,
http://nutritionwonderland.com/2009/06/understanding-bodies-serotonin-connection-between-food-and-mood/
.
Woodward, M., and H. Tunstall-Pedoe. “Coffee and Tea Consumption in the Scottish Heart Health Study Follow Up: Conflicting Relations with Coronary Risk Factors, Coronary Disease, and All Cause Mortality.”
Journal of Epidemiological and Community Health
53 (1999): 481–87, doi:10.1136/jech.53.8.481.
“Yogurt Increases Fat Loss, UT Study Shows,”
Tennessee Today,
University of Tennessee, April 14, 2003,
http://www.utk.edu/tntoday/2003/04/14/yogurt-increases-fat-loss-ut-study-shows/
.
Zerbe, Leah. “Does This Chemical Make Me Look Fat? ‘Obesogens’ Lurk All Around Us,”
Rodale,
February 24, 2012,
http://www.rodale.com/obesogens
.
Special thanks to my incredible team of badasses at Empowered Media: Ray, Julie, Danny, Autumn, Brittany, and Erica. They work tirelessly to make the world a better place—especially my business partner Giancarlo Chersich. You are a dear friend and my most trusted comrade in arms.
To my tireless and extremely patient editor, Heather Jackson, who has guided me swiftly and successfully time and time again with truth and excellence.
To Crown Publishing and the Archetype and Harmony Books team for always having my back.
To my talented and wise consigliere and writing partner, Linda Shelton.
To my fearless lawyer, David Markman.
To my partners at Everyday Health who power
jillianmichaels.com
.
And of course to my beautiful family: Heidi, Lu, and Phoenix. Thank you for your love and support. You are my heart always.
Note: Page numbers in
italics
refer to recipes.
Add It Up, Drop It Off: