AARP New American Diet , livre ebook

Turner Publishing Company - John Whyte

Découvre YouScribe en t'inscrivant gratuitement

Je m'inscris

Obtenez un accès à la bibliothèque pour le consulter en ligne
En savoir plus

141 pages

English

Vous pourrez modifier la taille du texte de cet ouvrage

Obtenez un accès à la bibliothèque pour le consulter en ligne
En savoir plus

A propos
Informations
Extrait

Description

Weight loss for grownups! Drawing on the NIH/AARP Diet and Health Study, the largest-ever survey of American diet and lifestyle

Complete with three prescriptive weight-loss plans, the AARP New American Diet helps you lose up to 10 pounds in 2 weeks while staying vital, happy, and healthy for a lifetime. Author John Whyte, MD, Chief Medical Expert for the Discovery Channel, reveals surprising new research insights, such as the fact that drinking diet soda and eating fat-free foods can actually lead to weight gain. Filled with practical advice and listing the top 25 diet busters and the top 25 diet boosters, this breakthrough book combines the best of the Mediterranean diet and the American diet and includes up-to-the-minute guidelines on meat, alcohol, fat, sugar, and fiber consumption.

Drawing on the NIH/AARP Diet and Healthy Study, the largest-ever research project on American diet and lifestyle
Packed with simple, practical advice you can put to work right away to help get healthy, stay vital, and lose weight
Includes three prescriptive weight-loss plans—a 7-day plan, 2-week plan, and 4-week plan
Published in conjunction with AARP, working on behalf of millions of members nationwide

Foreword by Albert R. Hollenbeck, PhD v

Preface ix

Acknowledgments xiii

Chapter 1 The Promise of Weight Loss and a Longer Life 1

Chapter 2 The Healing Power of Food 8

Chapter 3 AARP New American Diet Nutrition Basics 17

Chapter 4 You Don’t Have to Be Overweight 38

Chapter 5 Dealing with Emotional Eating and Cravings 53

Chapter 6 The AARP New American Diet Guidelines 75

Chapter 7 The Meal Plans: 7, 14, and 30 Days 91

Chapter 8 AARP New American Diet Recipes 122

Chapter 9 Reducing Your Risk of Disease: Cancer, Heart

Disease, and Diabetes 168

Chapter 10 Eat Well, Get Fit, Sharpen Your Brain 189

References 201

Resources 218

Index 221

Sujets

Santé et bien-être

Diététique

diététique

Nutrition

Fitness

Health

Diet

AARP

John Whyte

Diets

Informations

Publié par	Turner Publishing Company
Date de parution	27 novembre 2012
Nombre de lectures	0
EAN13	9781118235966
Langue	English

Informations légales : prix de location à la page 0,0650€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

Contents
Cover
Title Page
Copyright
Foreword
Preface
Acknowledgments
Chapter 1: The Promise of Weight Loss and a Longer Life
Chapter 2: The Healing Power of Food
You Really Are What You Eat
Three Things to Think About
Fad Diets and Why They Fail
Chapter 3: AARP New American Diet Nutrition Basics
AARP New American Diet: The Standard American Diet Meets the Mediterranean Diet
AARP Nutrition Guidelines
In This Diet, There's No Calorie Counting!
Chapter 4: You Don't Have to Be Overweight
But I'm Not Fat—I'm Muscular!
The Size of Your Waist
How Often Should You Weigh Yourself?
Weight Fluctuation
Weight, Sex, and Race
Weight and Age
“But My Genes Make Me Fat!”
Your Weight, Your Life Span
Can You Be Overweight and Still Be Fit?
Avoid Diet Soda!
Hormones Can Sabotage Weight Loss
Chapter 5: Dealing with Emotional Eating and Cravings
Why We Eat
Why Do You Want to Lose Weight?
Emotional Eating
Food Can Be Like a Drug
Food Addiction
Fighting Cravings
Is Occasional Cheating Okay?
The Magic of Twenty-One Days
Introducing New Foods
Stress, Cortisol, and Weight
Meditation and Weight Loss
Ten Steps to Help Your Brain Help You
The Importance of Setting Goals
Do You Feel More Powerful Now?
Chapter 6: The AARP New American Diet Guidelines
What to Include
What to Exclude
Out of Sight, Out of Mind
Build It and They Will Come
Fresh, Frozen, or Canned?
Healthy Food Is Not Necessarily More Expensive
Hide Unhealthy Foods You Still Like
The AARP New American Diet “Instead of” List
Advice for Meat Lovers
Chapter 7: The Meal Plans: 7, 14, and 30 Days
The First Two Weeks
Some Tools to Help You
Cooking Methods Matter
What about Coconut Oil?
Eating Out
What about Salt?
Read Food Labels
The Meal Plans—Ready, Set, Go!
Week 1: The 7-Day Plan
Week 2: The 14-Day Plan
Week 3 of the 30-Day Plan
Week 4 of the 30-Day Plan
Final Two Days of the 30-Day Plan
It's Not Just about Food
Chapter 8: AARP New American Diet Recipes
Breakfast
Lunch
Dinner
Side Dishes
Chapter 9: Reducing Your Risk of Disease: Cancer, Heart Disease, and Diabetes
Diet and Cancer
Diet and Heart Disease
Diet and Diabetes
Chapter 10: Eat Well, Get Fit, Sharpen Your Brain
Follow the AARP New American Diet
Move in Order to Lose Weight
How Much Exercise Is Enough?
How Much You Walk Affects How Long You'll Live
Exercise Your Brain, Too
Global Longevity
AARP New American Diet 6 Tips to Living Long
References
3. AARP New American Diet Nutrition Basics
4. You Don't Have to Be Overweight
5. Dealing with Emotional Eating and Cravings
6. The AARP New American Diet Guidelines
9. Reducing Your Risk of Disease: Cancer, Heart Disease, and Diabetes
10. Eat Well, Get Fit, Sharpen Your Brain
Resources
Index

Copyright © 2013 by AARP and John Whyte, MD. All rights reserved. AARP is a registered trademark.
Cover image: © nikamata/iStock Cover design: John Wiley & Sons, Inc.
Illustrations © 2012 by Seth Wise
Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com . Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions .
Limit of Liability/Disclaimer of Warranty: While the publisher, AARP, and the author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. The publisher, AARP, and the author shall not be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages. The fact that an organization or Website is referred to in this work as a citation and/or a potential source of further information does not mean that the author, AARP, or the publisher endorses the information the organization or Website may provide or recommendations it may make. Further, readers should be aware that Internet Websites listed in this work may have changed or disappeared between when this work was written and when it is read.
Consult with a physician before starting any diet or exercise program. Information presented is for educational purposes only and not meant as a substitute for the advice of your health care provider.
For general information about our other products and services, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002.
This and other AARP books are available in print and e-formats at AARP's online bookstore, aarp.org/bookstore, and through local and online bookstores.
Wiley also publishes its books in a variety of electronic formats and by print-on-demand. Some content that appears in standard print versions of this book may not be available in other formats. For more information about Wiley products, visit us at www.wiley.com .
ISBN 978-1-118-18511-7 (cloth); ISBN 978-1-118-22749-7 (ebk);
ISBN 978-1-118-23596-6 (ebk); ISBN 978-1-118-26513-0 (ebk)
Foreword
by Albert R. Hollenbeck, PhD
This book delivers really good news for your health. Here you ' ll find a diet that will help you to lose weight and keep it off. With this simple, practical diet, you will be able to live a vital life and may even stave off disease—specifically, heart disease, cancer, and diabetes. The best news is that it works, because it ' s based on science: the largest study of diet, lifestyle, and health ever conducted in the United States.
The research for this book started twenty-five years ago, when AARP and the National Cancer Institute, part of the National Institutes of Health (NIH), began studying the effects of dietary and lifestyle choices on the incidence of cancer among Americans fifty and older. The study continues to this day, and new data from the study are published in peer-reviewed journals on a regular basis. In the world of scientific research, the joint NIH-AARP Study is in a league of its own for one simple but highly significant reason: it ' s huge, based on more than half a million people. Many similar studies draw conclusions from as few as several hundred participants, concentrating on only a handful of variables.
The size of our sample allows us to draw reliable and specific conclusions about the links among nutrition, health, and longevity. Although no single study can prove anything definitively, this research allows us to settle some long-standing debates about diet and health issues that often leave people confused about what is actually good or bad for them. This study gives us a big picture of what we ' re eating and how we ' re living in the real world. It ' s not just a median or an average; it includes the full gamut of dietary and lifestyle patterns and how they affect our health.
In the world of dietary research, the NIH-AARP Study is exceptional in terms of its validity and comprehensiveness. You ' ve probably read account after account of health news, thinking, “Here they go again!” That ' s why it was time to write this book: to put it all together in one place to give the general public a one-stop shopping guide to the most current evidence available.
Perhaps the most significant factor about the size of the NIH-AARP Study on which this book is based is that the researchers have been able to look at an extremely broad range of dietary patterns. Smaller studies often lack statistically significant numbers of respondents at a variety of benchmark levels for categories such as fat intake or sugar consumption. The NIH-AARP Study has large numbers of participants across the board, allowing a much more detailed analysis of the effects of dietary patterns than is typically possible.
That ' s why we can help to clear up the confusion about many things in a field that ' s become notorious for its less-than-definitive conclusions. What ' s a person to do when coffee ' s good for you this week and bad for you next week? Looking at a big sample of the population goes a long way toward eliminating such contradictions. So we answer questions like these: Should you drink coffee? (The short answer is yes, and we tell you how much to drink.) What about red wine? Should you eat red meat, and if so, how much and how often? Fish is good, but is too much harmful? Are white sugars and processed foods taboo? Which fats are the good ones, and which are the bad ones? Do I need a multivitamin? What about other supplements? And how much exercise do I really need? Read on.
So here it is, a mountain of decades of research data about our diet, lifestyle, and health condensed into this very accessible and easy-to-use book. In a way, it ' s like the discovery of a great new vein of gold. Now, twenty-five years after the study ' s inception, the resulting riches have become available in the form of hundreds of research papers drawing new, more