On Target Living: Your Guide to a Life of Balance, Energy, and Vitality

Energy and wellness are of ever increasing importance. Yet, a poor food environment and the demanding pace of modern-day life continue to contribute to a downward spiral in health. With the increased productivity and job satisfaction that come from living a healthier life, now is the time to get healthy and to inspire others to do the same. Author Chris Johnson has taught thousands how to live a life in balance. He shares his focused strategies for developing healthy eating habits, incorporating exercise into a daily routine, prioritizing rest and rejuvenation, and much more! Apply his invaluable insights to enhance performance, increase productivity, and achieve positive results in business and in life. "I believe On Target Living is an excellent health and wellness resource for individuals and organizations to achieve mental focus and overall well-being for peak performance." —Tom Izzo , Head Coach, Michigan State University men's basketball team "Whether you are a grizzled veteran health care professional or a layperson seeking the path toward a healthier future, this book has something to offer everyone. It is a must-read." —Pamela Wartian Smith, M.D., MPH, MS , Co-director, Master's Program in Medical Sciences with a Concentration in Metabolic and Nutritional Medicine, University of South Florida "I am a strong believer in the role nutrition plays in one's overall well-being. I am an even stronger believer in Chris Johnson and his knowledge on the subject. His principles have been and will be a major contributor to my successes both on and off the football field for years to come." —Kirk Cousins , National Football League (NFL) Quarterback "Chris Johnson and On Target Living have made a major impact on performance for many of our associates. A focus on rest and rejuvenation, nutrition, and exercise came as a by-product working with Chris and On Target Living." —David Patchen , Regional Director, Raymond James Financial Services

Acknowledgments v Introduction vii I Laying the Foundation for Optimal Health and Performance! 1 1 What’s Possible in Your Life? 3 2 The Elephant in the Room 12 3 Let Food Be Your Medicine 18 4 The World Is Flat? 22 5 Aging Well versus Anti–Aging! 26 6 Cellular Health 31 7 pH Balance—The Missing Link to Amazing Health 36 8 Laying the Foundation 46 II Rest and Rejuvenation 51 9 Life Balance 53 10 Is Stress Melting You Down? 59 11 Hormonal Harmony and Your Health 70 12 Building Your Rest and Rejuvenation Toolbox! 74 III EAT 87 13 So What Is Nutrition? 89 14 Read the Label 95 15 Going Organic 103 16 What Are We Drinking? 108 17 Macronutrients/Food Target: The Core of On Target Living Nutrition 119 18 Carbohydrates—Fuel Your Body! 122 19 Proteins—Build Your Body! 137 20 Fats—Heal Your Body! 152 21 Superfoods—Eat Like a Super Hero! 176 22 The Art and Science of Dieting 188 23 How to Feed Your Kids: Lessons Learned Living with the ‘‘Health Freak’’ 204 24 Creating a Healthy Food Environment 211 25 Recipes 218 IV Move 233 26 Let’s Get Moving 235 V Your Final Journey 261 27 Your Body Is Always Talking to You! 263 28 Know Your Numbers and Improving Your Numbers 273 29 Why and Why Not? 299 Index 303

CHRIS JOHNSON is a nationally recognized speaker and author. He is the founder and CEO of On Target Living, a wellness consulting company that helps organizations achieve fitness goals and increase efficiency. He regularly speaks to businesses on the health and wellness strategies needed to infuse energy into their lives and increase productivity in the office. Chris holds a master's degree in exercise physiology and certifications from the American College of Sports Medicine and the American Council on Exercise.