The Mayo Clinic Diet

The Mayo Clinic Diet

eBook - 2010
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From Mayo Clinic, a leading authority on health and nutrition, comes The Mayo Clinic Diet, the last diet you'll ever need. Features a two-week quick-start program, meal planners, recipes, tips for overcoming challenges, starting an exercise plan, and much more.
Publisher: Intercourse, PA : Good Books, c2010.
Edition: 1st ed.
ISBN: 9780795323331
0795323336
9780795323348
0795323344
Characteristics: 1 online resource (v, 254 p.) : col. ill.
Additional Contributors: Mayo Clinic
Contents: pt. 3. All the extra stuff. 11. Finding your healthy weight : What's your BMI? ; Is your health at risk? ; Why am I overweight?
12. Understanding nutrition and weight control : Dietary sources of energy ; Your energy account
13. The Mayo Clinic healthy weight pyramid : Vegetables and fruits ; Carbohydrates ; Protein and dairy ; Fats ; Sweets ; Physical activity
14. How to change behaviors : Preparing for change ; Put the brakes on stress
15. So I slipped up: what do I do? : Breaking behavior chains ; How to stay motivated ; Getting family and friends on board
16. Making meals easy : Quick & healthy menu ideas ; Adapting recipes ; Smple menus
17. Sticking to the diet when eating out : Maneuvering the menu ; Your guide to healthy ethnic cuisine
18. Burning even more calories : Aerobics ; Strength training ; Calories burned in 1 hour
Action guide to weight-loss barriers
Pyramid servings at a glance
Recipes for weight loss.
pt. 2. Live it! 6. Preparing to live it : Setting your weight-loss goal ; Selecting your daily calorie goal ; Determining your daily servings ; Quick guide to serving sizes
7. Eating to the pyramid : If you're hungry, eat
8. No food scales or calculators needed : Breakfast, practicing portion control ; Lunch, taking apart a sandwich ; Dinner, unscrambling food jumbles ; Snacks, recognizing the best options
9. Burning calories : Start where you are ; Adding activities to your day
10. A quick review...and a look ahead : Reviewing the steps ; Your ultimate goal
pt. 1. Lose it! 1. Ready, set, go : Before you start ; Finding your inner motivation ; Are you ready? ; The Mayo Clinic healthy weight pyramid ; Quick reference guide to Lose it
2. Add 5 habits : Eat a healthy breakfast, but not too much ; Eat vegetables and fruits, at least 3 or 4 servings daily ; Eat whole grains, whole-grain bread, others ; Eat healthy fats, olive oil and vegetable oils, nuts ; Move! Walk or exercise for 30 minutes or more every day
3. Break 5 habits : No TV while eating, and no more TV time than exercise time ; No sugar, except vegetables and fruits ; Moderate meat and low-fat dairy, the size of a deck of cards ; No eating at restaurants, unless the meal fits the program
4. Adopt 5 bonus habits : Keep food records, write down everything you eat ; Keep activity records, type of activity, duration and intensity ; Move more! Walk or exercise for 60 minutes or more every day ; Eat "real food", mostly fresh, and healthy frozen or canned ; Write your daily goals, what motivates you every day
5. What have you learned? : Analyzing your results ; What worked and what didn't?
Summary: From Mayo Clinic, a leading authority on health and nutrition, comes The Mayo Clinic Diet, the last diet you'll ever need. Features a two-week quick-start program, meal planners, recipes, tips for overcoming challenges, starting an exercise plan, and much more.

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