| Edition |
First edition. |
| Description |
v, 254 pages : color illustrations, 24 cm |
| Note |
Subtitle and statement of responsibility from cover. |
|
Includes index. |
| 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. |
| Contents |
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? |
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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 |
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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. |
| Subject |
Weight loss.
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Reducing diets.
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Nutrition.
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Self-care, Health.
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Exercise.
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Diet, Reducing -- Popular Works.
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Weight Loss -- Popular Works.
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Exercise -- Popular Works.
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Exercise Movement Techniques -- Popular Works.
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Nutritional Requirements -- Popular Works.
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| Added Author |
Mayo Clinic.
|
| ISBN |
9781561486762: $25.99 |
|
1561486760: $25.99 |
|
