This new book will help make it easy to follow the DASH diet.
The DASH diet is recommended by the National Institutes of Health for
lowering blood pressure (and cholesterol) without medication. And now, the
2005 Dietary Guidelines for Americans recommend the DASH diet for everyone! The book contains information on additional lifestyle changes (weight loss,
exercise, etc.) that can help lower blood pressure and make you feel younger and
The DASH Diet Action Plan will help
28 days of DASH menus.
Losing weight with the DASH diet.
Eating at restaurants, fast food places, etc. and still staying on plan.
Stocking your kitchen to make it easy to follow the DASH
Reading food labels for the DASH diet.
Adding exercise and other lifestyle changes to help lower blood pressure.
Making your personal action plan. At the end of each chapter, you make
your goals, and plan specific steps you will take to reach your goals.
Tracking your progress. Track blood pressure, weight, food intake,
exercise, and overall well being. People are more successful when they
track their actions.
Over 200 pages of DASH diet tips, information, and advice.
The Dish: On Eating Healthy and Being Fabulous!
Written by Carolyn O'Neil, RD, former reporter for CNN.
The Volumetrics Eating Plan
The Volumetrics Weight Loss Plan
These plans are based on the research of
Barbara Rolls, PhD, RD, at Penn State. The premise is that if you eat foods
that are filling, you are less likely to overeat. The focus is on foods that
are nutritious, without being overly high in calories.
Want to have more energy, strength, have a more youthful body, and reduce your risk of osteoporosis? A program developed by researchers at Tufts University, and published in the Journal of the American Medical Association can help you. Strong Women Stay Young shows you
how to increase bone mass, lose fat and gain muscle, and increase your energy level.
By doing 8 exercises 2 times a week, the postmenopausal women increased their bone
mass 1%, their bodies were 15 - 20 years more youthful, and their activity increased by
27% after one year. Similar research with people 85 years and older showed that even the most frail elderly
can benefit from increased strength, balance and energy with this program.
This book is tremendously motivating, with many testimonials from the women in the
study. This book can get you out of your inaction rut and into a new, younger body.
Strong Women Stay Slim, Miriam Nelson, PhD
Reinforcing the benefits of exercise for reaching and keeping a healthy weight
is the focus of this follow up to Strong Women Stay Young. Our ability to burn energy depends on how much muscle mass (lean body mass) we have.
People with more muscle burn more energy, even when they are sitting at their desk. Most
of us lose about 1% of our muscle every year, which slows down our metabolism.
Recent studies, including those conducted by Dr. Nelson, have
demonstrated that this slow down is not inevitable. By being more active,
including cardiovascular (aerobic) activity and adding strength
conditioning, we can boost our metabolism and not accept the inevitability
of mid-life weight gain.
This book teaches simple strengthening exercises that can be done with free weights.
Unlike the earlier book, the lower body exercises do not require hard-to-find ankle
weights. The bone strengthening benefits are still present in these easy to perform
exercises. Remember, weight loss has the potential to increase risk of osteoporosis.
Strength training helps to protect your bones.
Strong Women Stay Slim provides guidelines for a practical way to speed up your
metabolism, which will support your healthy eating plan. Exercise and nutrition will help
you get to a healthy weight
We have all heard that most people who go on a diet, regain the
weight. Rather than focus on the many failures in weight loss, Anne M. Fletcher, M.S, R.D,
author of Thin for Life, focuses on those people whom she calls "masters"
in weight loss (people who lost significant amounts of weight and kept it off).
the masters found their own plan for losing and keeping off their weight. These strategies
overlap and "10 Keys to Success" were identified.
Believe that you can become thin for life and forget the failed diet
attempts of the past.
Take control who are you losing the weight for? Many of the
masters experienced a change in their life that triggered the weight loss.
Do it your way. Figure out a weight loss plan that works for you.
Sometimes it ends up being a combination of a few different approaches.
Accept the food facts. Dont return to old eating habits once you
get down to your goal weight.
Break the relapse cycle. Even if a lapse of overeating occurs, recognize
it and move on. The goal is to prevent a lapse from turning into a relapse.
Learn the art of positive self talk. Focus on how far you have come, not
how far you have to go.
Move it or lose it. Exercise was the most common strategy used by the
masters. Vary the exercise activity to avoid "burn-out".
Face life head on. Dont use food to resolve anger, loneliness,
boredom, or depression.
Get more out of life. Succeeding at maintaining weight loss can lead to
new hobbies, interests and friendships.
Dont go it alone. Receiving support from family, friends or a
professional can be a helpful way to stay focused.
Eating Well for Optimum Health
This is a terrific book for anyone who is looking for a thoughtful discussion
of some current trends in nutrition. Although there is a lot of gratuitous dietitian
bashing in the book, Dr. Weil does a good job of presenting various sides of the
nutrition picture. There is a very in-depth chapter on human nutrition. He
covers the benefits of getting more fruits and vegetables, and other high fiber
foods. In addition, he includes an extensive recipe section at the end of the
book. (For those people who still take the time to cook.) The focus of the book
is on eating to protect your health.