Book Notes

February 10, 2011 at 3:05 pm

The Mayo Clinic Diet

Need a partner to help you lose weight?  Team up with The Mayo Clinic Diet book.  Get started quickly with a two-week plan that’s easy to read and understand.  No shuffling through formulas, buying food scales or deciphering calculators.

You don’t even have to read the whole book before getting started.  Lose weight by adding 5 habits, breaking 5 habits and adopting 5 bonus habits.  The plan is designed to help you initiate your weight-loss plan within the first few chapters.

Part 1 focuses on Lose It! This section details the 5 habits to add, 5 to break and 5 to adopt.  the Mayo Clinic Healthy Weight Pyramid is included for guidance.  After you have spent two weeks following the plan, congratulate yourself, assess what you’ve learned and analyze your results.

The second part serves up the Live It! chapters.  This portion of the diet plan puts you on the path to healthy eating, one that you can enjoy for a lifetime.  Now you set weight-loss goals, learn a pattern of eating to help meet those goals, figure out a proper serving size at a glance, and find ways to speed the calorie-burning process.

Along with the basics of healthy weight, daily calorie goals, daily serving recommendations and serving sizes, you learn to make healthy eating a habit.  Along with setting goals, you practice how to eat to the pyramid, how to burn those calories and improve your health.  Again you get a chance to review what worked and what didn’t.

The third part explains all the extra stuff: finding your healthy weight, understanding nutrition and weight control, how to change behaviors, making meals easy, tips for eating out, hurdling weight loss barriers and what to do if you slip up.  Healthy recipes for weight loss are included, such as Shrimp Stir-Fry with 10 minutes of prep time and 10 minutes cooking time that serves 4 at 156 calories per serving.  These recipes are a sampling of 400 recipes collected in the Fix-It and Enjoy-It! Healthy Cookbook from the New York Times besting-selling cookbook author Phyllis Pellman Good and Mayo Clinic.  These recipes have been analyzed by Mayo Clinic dietetians and fit well with the Mayo Clinic Healthy Weight Pyramid.

A handy companion is the Mayo Clinic Diet Journal for recording your progress with food lists and activity records.  It also offers motivation tips, such as exercise for 10 minutes three times a day in place of one 30-minute session.  Another helpful reminder: Every bit of food you eat doesn’t have to be an excellent source of nutrition.  Your main goal is to choose foods that promote health more often than choosing those that don’t.

Throw away the expectation to be perfect.  You already know to eat less and move more.  Now find your inner motivation and enlist the help of a friend, family member or colleague to cheer you on or if that doesn’t appeal to you, hold yourself accountable.  With The Mayo Clinic Diet, you can achieve this year’s resolution to lose weight and make healthy eating a habit.  Ready, set, go!

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