Book Recommendations

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Recommended Nutrition Books


New edition of the best selling book for America's #1 diet, buy online (with similar discounts) at Barnes & Noble and Amazon. Hardcover, ebook, and audible books now available.

The DASH Diet Action Plan, by Marla Heller, MS, RD

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 more energetic.

The DASH Diet Action Plan will help you with:

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28 days of DASH menus.

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Recipes.

bulletLosing weight with the DASH diet.
bulletEating at restaurants, fast food places, etc. and still staying on plan.
bulletStocking your kitchen to make it easy to follow the DASH diet.
bulletReading food labels for the DASH diet.
bulletAdding exercise and other lifestyle changes to help lower blood pressure.
bulletMaking 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.
bulletTracking your progress. Track blood pressure, weight, food intake, exercise, and overall well being. People are more successful when they track their actions.
bulletOver 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

and

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.
 

Strong Women Stay Young, Miriam E. Nelson, Ph.D.

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

 

  Thin for Life, Anne M. Fletcher, MS, RD

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).

Each of the masters found their own plan for losing and keeping off their weight. These strategies overlap and "10 Keys to Success" were identified.

bulletBelieve that you can become thin for life and forget the failed diet attempts of the past.
bulletTake control – who are you losing the weight for? Many of the masters experienced a change in their life that triggered the weight loss.
bulletDo 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.
bulletAccept the food facts. Don’t return to old eating habits once you get down to your goal weight.
bulletBreak 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.
bulletLearn the art of positive self talk. Focus on how far you have come, not how far you have to go.
bulletMove it or lose it. Exercise was the most common strategy used by the masters. Vary the exercise activity to avoid "burn-out".
bulletFace life head on. Don’t use food to resolve anger, loneliness, boredom, or depression.
bulletGet more out of life. Succeeding at maintaining weight loss can lead to new hobbies, interests and friendships.
bulletDon’t 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.

Dieting for Dummies

by Jane Kirby, RD

 

1999 - 2010 Transitions Nutrition Consulting

Northbrook IL, tel 888-794-0788.

If you have any comments or questions, email us at info@netRD.com. This page was last updated on November 05, 2011.

Original web design by Julie Wehmeyer, while she was a dietetic intern at UIC