Dr. Jean Harvey-Berino, Ph.D., R.D. http://www.eatingwell.com/taxonomy/term/845/food_news_origins en How to Eat Lower on the Glycemic Index http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/how_to_eat_lower_on_the_glycemic_index <div class="field field-type-text field-field-original-title"> <div class="field-items"> <div class="field-item odd"> 5 Rules of Thumb for Lowering the Glycemic Index </div> </div> </div> <p>All the carbohydrate foods we eat cause a release of glucose into the bloodstream—and a corresponding rise in insulin—but some raise glucose more than others. The glycemic index (GI) is a system of ranking foods containing equal amounts of carbohydrate according to how much they raise blood-glucose levels. Foods with a high GI value tend to cause a higher spike in blood sugar, and because high-GI foods are so quickly metabolized, they tend to make you hungry again sooner. By contrast, lower-GI foods are metabolized more slowly and are believed to keep your appetite on a more even keel.</p><div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> <div class="field-item even"> Joyce Hendley </div> <div class="field-item odd"> Rachel Johnson, Ph.D, M.P.H., R.D. </div> </div> </div> <div class="field field-type-text field-field-subtitle"> <div class="field-items"> <div class="field-item odd"> 5 tips for low-glycemic eating (and how it can help you lose weight). </div> </div> </div> <div class="field field-type-filefield field-field-image-large"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_large" width="625" height="225" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/oil_0.jpg?1314111136" /> </div> </div> </div> <div class="field field-type-filefield field-field-image-standard"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_standard" width="310" height="310" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/oil_2.jpg?1314111223" /> </div> </div> </div> <div class="field field-type-content-taxonomy field-field-publication"> <div class="field-items"> <div class="field-item odd"> The EatingWell Diet (2007) </div> </div> </div> <fieldset class="fieldgroup group-related1"><div class="field field-type-text field-field-relatedtitle1"> <div class="field-label">Related Content Title 1:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> More Health and Diet Information </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks1"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/diabetes/easy_tips_for_eating_low_on_the_glycemic_index">4 Easy Tips for Eating Low on the Glycemic Index</a> </div> <div class="field-item even"> <a href="/nutrition_health/nutrition_news_information/bad_foods_you_should_be_eating">Bad Foods You Should Be Eating</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/clean_up_your_diet_and_lose_weight">Clean Up Your Diet and Lose Weight</a> </div> </div> </div> </fieldset> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/how_to_eat_lower_on_the_glycemic_index#comments Dr. Jean Harvey-Berino, Ph.D., R.D. Joyce Hendley Rachel Johnson, Ph.D, M.P.H., R.D. The EatingWell Diet (2007) Diet, Nutrition & Health - Weight Loss & Diet Plans Tue, 23 Aug 2011 13:13:05 +0000 Erin McCormick 17624 at http://www.eatingwell.com Game Plan for Holidays and Parties http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/game_plan_for_holidays_and_parties <p>Many parties and holiday celebrations center on tempting foods and drinks—but with a game plan, you’ll be able to relax and enjoy them.</p> <p><strong>1. BYO - Offer to bring a dish to share</strong>—something that works with your eating plans, but that others will enjoy too. <a href="http://www.eatingwell.com/collections">Get some recipe ideas from our Healthy Recipe Collections.</a></p> <p><strong>2. Survey the offerings and decide on one or two “must-haves.”</strong> Take a modest portion of each and fill the rest of your plate with veggies.</p><div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> EatingWell Editors </div> <div class="field-item even"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> <div class="field-item odd"> Joyce Hendley </div> </div> </div> <div class="field field-type-text field-field-subtitle"> <div class="field-items"> <div class="field-item odd"> 5 quick tips for having fun without wrecking your resolve. </div> </div> </div> <div class="field field-type-filefield field-field-image-standard"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_standard" width="308" height="308" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/DS3091A.JPG?1259794012" /> </div> <div class="field-item even"> <img class="imagefield imagefield-field_image_standard" width="310" height="310" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/cocktail_party310_0.jpg?1257804518" /> </div> </div> </div> <div class="field field-type-content-taxonomy field-field-publication"> <div class="field-items"> <div class="field-item odd"> The EatingWell Diet (2007) </div> </div> </div> <fieldset class="fieldgroup group-related1"><div class="field field-type-text field-field-relatedtitle1"> <div class="field-label">Related Content Title 1:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> More Healthy Ways to Survive Holidays &amp; Parties: </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks1"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/diet_reports_information/beat_winter_weight_gain">Beat Winter Weight Gain</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/exercise_escape_plan">Exercise Escape Plan</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/3_antidotes_to_overeating">3 Antidotes to Overeating</a> </div> <div class="field-item even"> <a href="/nutrition_health/diabetes/healthy_holiday_eating_for_diabetes">Healthy Holiday Eating for Diabetes</a> </div> <div class="field-item odd"> <a href="/blogs/diet_blog/7_ways_to_stay_in_your_skinny_jeans_during_the_holidays">7 ways to stay in your “skinny jeans” during the holidays</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/keeping_the_lid_on_santas_cookie_jar">Keeping the Lid on Santa&#039;s Cookie Jar</a> </div> </div> </div> </fieldset> <fieldset class="fieldgroup group-related2"><div class="field field-type-text field-field-relatedtitle2"> <div class="field-label">Related Content Title 2:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> Healthy Recipes to Try </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks2"> <div class="field-items"> <div class="field-item odd"> <a href="/recipes_menus/recipe_slideshows/holiday_desserts_recipes">Holiday Dessert Recipes</a> </div> <div class="field-item even"> <a href="/recipes_menus/collections/holiday_collection_1">Healthy Holidays Recipes, Menus and Cooking Tips</a> </div> <div class="field-item odd"> <a href="/recipes_menus/collections/quick_healthy_appetizer_recipes">Quick and Healthy Appetizer Recipes and Menus</a> </div> </div> </div> </fieldset> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/game_plan_for_holidays_and_parties#comments Dr. Jean Harvey-Berino, Ph.D., R.D. EatingWell Editors Joyce Hendley The EatingWell Diet (2007) Diet, Nutrition & Health - Weight Loss & Diet Plans Tue, 01 Sep 2009 18:35:02 +0000 Penelope Wall 14894 at http://www.eatingwell.com Step 7. Have a Long-Term Plan http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_7_have_a_long_term_plan <p>As you reach your weight-loss goals, you’re ready for the final step: creating a long-term strategy that will help your successes stick. You’ve come a long way—but know that you will have lapses. Everyone does! The key is to get back on track quickly, and move on. Use our <a href="/sites/default/files/uploads/pdf/Long_Term_Success.pdf">Long-Term Success Plan Worksheet</a> (click to download pdf) to help you anticipate and plan for setbacks. Revise it regularly.</p> <div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> <div class="field-item even"> Joyce Hendley </div> <div class="field-item odd"> EatingWell Editors </div> </div> </div> <div class="field field-type-filefield field-field-image-standard"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_standard" width="310" height="310" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/step7_long_term_plan.jpg?1251747088" /> </div> </div> </div> <div class="field field-type-content-taxonomy field-field-publication"> <div class="field-items"> <div class="field-item odd"> The EatingWell Diet (2007) </div> </div> </div> <fieldset class="fieldgroup group-related1"><div class="field field-type-text field-field-relatedtitle1"> <div class="field-label">Related Content Title 1:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> 7 Steps to Permanent Weight Loss: </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks1"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_1_make_sure_youre_ready_for_change">Step 1. Make Sure You&#039;re Ready for Change</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_2_set_goals">Step 2. Set Goals</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_3_track_yourself">Step 3. Track Yourself</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_4_eat_mindfullly">Step 4. Eat Mindfully</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_5_commit_to_move_more">Step 5. Commit to Move More</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_6_get_support">Step 6. Get Support</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_7_have_a_long_term_plan">Step 7. Have a Long-Term Plan</a> </div> </div> </div> </fieldset> <fieldset class="fieldgroup group-related2"><div class="field field-type-text field-field-relatedtitle2"> <div class="field-label">Related Content Title 2:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> More from The EatingWell Diet </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks2"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet">The EatingWell Diet</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/eatingwell_diet_challenge">EatingWell Diet Challenge</a> </div> <div class="field-item odd"> <a href="/recipes_menus/collections/healthy_diet_recipes">Healthy Diet Recipes, Menus and Tips</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/diet_meal_plans">Diet Meal Plans</a> </div> </div> </div> </fieldset> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_7_have_a_long_term_plan#comments Dr. Jean Harvey-Berino, Ph.D., R.D. EatingWell Editors Joyce Hendley The EatingWell Diet (2007) Weight Loss/Diet Diet, Nutrition & Health - Weight Loss & Diet Plans Mon, 31 Aug 2009 18:36:43 +0000 Penelope Wall 14885 at http://www.eatingwell.com Step 6. Get Support http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_6_get_support <p><em>Excerpted from The EatingWell Diet Book.</em></p> <p>Losing weight is challenging—we can’t expect to do it alone. As you make your way through losing weight, you’ll need to cultivate a network of friends, family, coworkers, professionals and like-minded dieters. Use our <a href="/sites/default/files/uploads/pdf/Call_Troops.pdf">Call the Troops Worksheet</a> (click to download pdf) to think about the support you’ll need and where you’ll find it. </p> <h3>Know your saboteurs.</h3> <div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> <div class="field-item even"> Joyce Hendley </div> <div class="field-item odd"> EatingWell Editors </div> </div> </div> <div class="field field-type-text field-field-subtitle"> <div class="field-items"> <div class="field-item odd"> Losing weight is challenging—we can&#039;t expect to do it alone. </div> </div> </div> <div class="field field-type-filefield field-field-image-standard"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_standard" width="310" height="310" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/step6_get_support.jpg?1251746986" /> </div> </div> </div> <div class="field field-type-content-taxonomy field-field-publication"> <div class="field-items"> <div class="field-item odd"> The EatingWell Diet (2007) </div> </div> </div> <fieldset class="fieldgroup group-related1"><div class="field field-type-text field-field-relatedtitle1"> <div class="field-label">Related Content Title 1:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> 7 Steps to Permanent Weight Loss: </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks1"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_1_make_sure_youre_ready_for_change">Step 1. Make Sure You&#039;re Ready for Change</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_2_set_goals">Step 2. Set Goals</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_3_track_yourself">Step 3. Track Yourself</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_4_eat_mindfullly">Step 4. Eat Mindfully</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_5_commit_to_move_more">Step 5. Commit to Move More</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_6_get_support">Step 6. Get Support</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_7_have_a_long_term_plan">Step 7. Have a Long-Term Plan</a> </div> </div> </div> </fieldset> <fieldset class="fieldgroup group-related2"><div class="field field-type-text field-field-relatedtitle2"> <div class="field-label">Related Content Title 2:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> More from The EatingWell Diet </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks2"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet">The EatingWell Diet</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/eatingwell_diet_challenge">EatingWell Diet Challenge</a> </div> <div class="field-item odd"> <a href="/recipes_menus/collections/healthy_diet_recipes">Healthy Diet Recipes, Menus and Tips</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/diet_meal_plans">Diet Meal Plans</a> </div> </div> </div> </fieldset> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_6_get_support#comments Dr. Jean Harvey-Berino, Ph.D., R.D. EatingWell Editors Joyce Hendley The EatingWell Diet (2007) Weight Loss/Diet Diet, Nutrition & Health - Weight Loss & Diet Plans Mon, 31 Aug 2009 18:35:57 +0000 Penelope Wall 14884 at http://www.eatingwell.com Step 5. Commit to Move More http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_5_commit_to_move_more <p><em>Excerpted from The EatingWell Diet Book.</em></p> <p>Exercise makes weight loss much easier—but more importantly people who move more are more likely to keep the pounds off. No matter where you’re at now, you can become “an exercise person.”</p> <p>It’s all good: lifestyle exercise vs. programmed exercise. These two types of activity help you burn calories. While it’s important to get as much as you can in both categories, focus on making room for programmed activity daily. That way it will become a habit more easily.</p> <div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> <div class="field-item even"> Joyce Hendley </div> <div class="field-item odd"> EatingWell Editors </div> </div> </div> <div class="field field-type-text field-field-subtitle"> <div class="field-items"> <div class="field-item odd"> No matter where you’re at now, you can become &quot;an exercise person.&quot; </div> </div> </div> <div class="field field-type-filefield field-field-image-standard"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_standard" width="310" height="310" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/step5_move_more.jpg?1251746849" /> </div> </div> </div> <div class="field field-type-content-taxonomy field-field-publication"> <div class="field-items"> <div class="field-item odd"> The EatingWell Diet (2007) </div> </div> </div> <fieldset class="fieldgroup group-related1"><div class="field field-type-text field-field-relatedtitle1"> <div class="field-label">Related Content Title 1:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> 7 Steps to Permanent Weight Loss: </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks1"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_1_make_sure_youre_ready_for_change">Step 1. Make Sure You&#039;re Ready for Change</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_2_set_goals">Step 2. Set Goals</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_3_track_yourself">Step 3. Track Yourself</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_4_eat_mindfullly">Step 4. Eat Mindfully</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_5_commit_to_move_more">Step 5. Commit to Move More</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_6_get_support">Step 6. Get Support</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_7_have_a_long_term_plan">Step 7. Have a Long-Term Plan</a> </div> </div> </div> </fieldset> <fieldset class="fieldgroup group-related2"><div class="field field-type-text field-field-relatedtitle2"> <div class="field-label">Related Content Title 2:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> More from The EatingWell Diet </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks2"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet">The EatingWell Diet</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/eatingwell_diet_challenge">EatingWell Diet Challenge</a> </div> <div class="field-item odd"> <a href="/recipes_menus/collections/healthy_diet_recipes">Healthy Diet Recipes, Menus and Tips</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/diet_meal_plans">Diet Meal Plans</a> </div> </div> </div> </fieldset> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_5_commit_to_move_more#comments Dr. Jean Harvey-Berino, Ph.D., R.D. EatingWell Editors Joyce Hendley The EatingWell Diet (2007) Weight Loss/Diet Diet, Nutrition & Health - Weight Loss & Diet Plans Mon, 31 Aug 2009 18:34:40 +0000 Penelope Wall 14883 at http://www.eatingwell.com Step 4. Eat Mindfully http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_4_eat_mindfullly <p><em>Excerpted from The EatingWell Diet Book.</em></p> <p>Healthy eating means getting a variety of foods in moderation—not making any food forbidden, but not going overboard on those rich foods that were once special-occasion indulgences. <em><a href="http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet">The EatingWell Diet</a></em> is full of tips on how to make wise food choices. We even break it down by major food groups.</p> <div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> <div class="field-item even"> Joyce Hendley </div> <div class="field-item odd"> EatingWell Editors </div> </div> </div> <div class="field field-type-text field-field-subtitle"> <div class="field-items"> <div class="field-item odd"> Healthy eating means getting a variety of foods in moderation—not making any food forbidden. </div> </div> </div> <div class="field field-type-filefield field-field-image-standard"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_standard" width="310" height="310" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/step4_eat_mindfully.jpg?1251746735" /> </div> </div> </div> <div class="field field-type-content-taxonomy field-field-publication"> <div class="field-items"> <div class="field-item odd"> The EatingWell Diet (2007) </div> </div> </div> <fieldset class="fieldgroup group-related1"><div class="field field-type-text field-field-relatedtitle1"> <div class="field-label">Related Content Title 1:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> 7 Steps to Permanent Weight Loss: </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks1"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_1_make_sure_youre_ready_for_change">Step 1. Make Sure You&#039;re Ready for Change</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_2_set_goals">Step 2. Set Goals</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_3_track_yourself">Step 3. Track Yourself</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_4_eat_mindfullly">Step 4. Eat Mindfully</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_5_commit_to_move_more">Step 5. Commit to Move More</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_6_get_support">Step 6. Get Support</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_7_have_a_long_term_plan">Step 7. Have a Long-Term Plan</a> </div> </div> </div> </fieldset> <fieldset class="fieldgroup group-related2"><div class="field field-type-text field-field-relatedtitle2"> <div class="field-label">Related Content Title 2:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> More from The EatingWell Diet </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks2"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet">The EatingWell Diet</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/eatingwell_diet_challenge">EatingWell Diet Challenge</a> </div> <div class="field-item odd"> <a href="/recipes_menus/collections/healthy_diet_recipes">Healthy Diet Recipes, Menus and Tips</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/diet_meal_plans">Diet Meal Plans</a> </div> </div> </div> </fieldset> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_4_eat_mindfullly#comments Dr. Jean Harvey-Berino, Ph.D., R.D. EatingWell Editors Joyce Hendley The EatingWell Diet (2007) Weight Loss/Diet Diet, Nutrition & Health - Weight Loss & Diet Plans Mon, 31 Aug 2009 18:33:35 +0000 Penelope Wall 14882 at http://www.eatingwell.com Step 3. Track Yourself http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_3_track_yourself <p><em>Excerpted from The EatingWell Diet Book.</em></p> <p>Self-awareness is self-motivation; by keeping track of your behavior, you motivate yourself to change by becoming more accountable. Create a weight tracker to stay on top of your progress and keep yourself motivated. Our <a href="/sites/default/files/uploads/pdf/Weight_Tracker.pdf">Weight Tracker Chart</a> (click to download pdf) will help you put your progress in perspective.</p> <div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> <div class="field-item even"> Joyce Hendley </div> <div class="field-item odd"> EatingWell Editors </div> </div> </div> <div class="field field-type-text field-field-subtitle"> <div class="field-items"> <div class="field-item odd"> By keeping track of your behavior, you become more accountable. </div> </div> </div> <div class="field field-type-filefield field-field-image-standard"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_standard" width="310" height="310" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/step3_track_yourself.jpg?1251746533" /> </div> </div> </div> <div class="field field-type-content-taxonomy field-field-publication"> <div class="field-items"> <div class="field-item odd"> The EatingWell Diet (2007) </div> </div> </div> <fieldset class="fieldgroup group-related1"><div class="field field-type-text field-field-relatedtitle1"> <div class="field-label">Related Content Title 1:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> 7 Steps to Permanent Weight Loss: </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks1"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_1_make_sure_youre_ready_for_change">Step 1. Make Sure You&#039;re Ready for Change</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_2_set_goals">Step 2. Set Goals</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_3_track_yourself">Step 3. Track Yourself</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_4_eat_mindfullly">Step 4. Eat Mindfully</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_5_commit_to_move_more">Step 5. Commit to Move More</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_6_get_support">Step 6. Get Support</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_7_have_a_long_term_plan">Step 7. Have a Long-Term Plan</a> </div> </div> </div> </fieldset> <fieldset class="fieldgroup group-related2"><div class="field field-type-text field-field-relatedtitle2"> <div class="field-label">Related Content Title 2:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> More from The EatingWell Diet </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks2"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet">The EatingWell Diet</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/eatingwell_diet_challenge">EatingWell Diet Challenge</a> </div> <div class="field-item odd"> <a href="/recipes_menus/collections/healthy_diet_recipes">Healthy Diet Recipes, Menus and Tips</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/diet_meal_plans">Diet Meal Plans</a> </div> </div> </div> </fieldset> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_3_track_yourself#comments Dr. Jean Harvey-Berino, Ph.D., R.D. EatingWell Editors Joyce Hendley The EatingWell Diet (2007) Weight Loss/Diet Diet, Nutrition & Health - Weight Loss & Diet Plans Mon, 31 Aug 2009 18:32:11 +0000 Penelope Wall 14881 at http://www.eatingwell.com Step 2. Set Goals http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_2_set_goals <p><em>Excerpted from The EatingWell Diet Book.</em></p> <p>The next step on your weight-loss journey is to decide what kind of weight loss makes sense for you. Sketch out a long-term goal, based on a healthy weight range. Start with this <a href="/sites/default/files/uploads/pdf/BMI_Chart.pdf">Body Mass Index Chart</a> (click to download pdf). Don't forget to read "What Does Your BMI Mean" at the bottom of the page.</p> <div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> <div class="field-item even"> Joyce Hendley </div> <div class="field-item odd"> EatingWell Editors </div> </div> </div> <div class="field field-type-text field-field-subtitle"> <div class="field-items"> <div class="field-item odd"> What kind of weight loss plan makes sense for you? </div> </div> </div> <div class="field field-type-filefield field-field-image-standard"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_standard" width="310" height="310" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/step2_set_goals_310.jpg?1251745662" /> </div> </div> </div> <div class="field field-type-content-taxonomy field-field-publication"> <div class="field-items"> <div class="field-item odd"> The EatingWell Diet (2007) </div> </div> </div> <fieldset class="fieldgroup group-related1"><div class="field field-type-text field-field-relatedtitle1"> <div class="field-label">Related Content Title 1:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> 7 Steps to Permanent Weight Loss: </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks1"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_1_make_sure_youre_ready_for_change">Step 1. Make Sure You&#039;re Ready for Change</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_2_set_goals">Step 2. Set Goals</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_3_track_yourself">Step 3. Track Yourself</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_4_eat_mindfullly">Step 4. Eat Mindfully</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_5_commit_to_move_more">Step 5. Commit to Move More</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_6_get_support">Step 6. Get Support</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_7_have_a_long_term_plan">Step 7. Have a Long-Term Plan</a> </div> </div> </div> </fieldset> <fieldset class="fieldgroup group-related2"><div class="field field-type-text field-field-relatedtitle2"> <div class="field-label">Related Content Title 2:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> More from The EatingWell Diet </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks2"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet">The EatingWell Diet</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/eatingwell_diet_challenge">EatingWell Diet Challenge</a> </div> <div class="field-item odd"> <a href="/recipes_menus/collections/healthy_diet_recipes">Healthy Diet Recipes, Menus and Tips</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/diet_meal_plans">Diet Meal Plans</a> </div> </div> </div> </fieldset> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_2_set_goals#comments Dr. Jean Harvey-Berino, Ph.D., R.D. EatingWell Editors Joyce Hendley The EatingWell Diet (2007) Weight Loss/Diet Diet, Nutrition & Health - Weight Loss & Diet Plans Mon, 31 Aug 2009 18:31:10 +0000 Penelope Wall 14880 at http://www.eatingwell.com Step 1. Make Sure You're Ready for Change http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_1_make_sure_youre_ready_for_change <p>Take a moment to assess what you’ll gain by losing weight, and the sacrifices you’ll need to make. Weigh the balance to make sure you’re ready to commit before you start. </p> <p>This <a href="/sites/default/files/uploads/pdf/Plus_Minus_Checklist.pdf">Pluses & Minuses checklist</a> (click to download pdf) will help you get started. </p> <h3>Ready-for-Change Checklist</h3> <p><strong>(+) LIST PLUSES:</strong></p> <p>What will you gain by losing? </p> <p><strong>(-) LIST MINUSES:</strong></p> <p>What will you sacrifice? </p><div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> <div class="field-item even"> Joyce Hendley </div> <div class="field-item odd"> EatingWell Editors </div> </div> </div> <div class="field field-type-text field-field-subtitle"> <div class="field-items"> <div class="field-item odd"> Are you ready to lose weight? </div> </div> </div> <div class="field field-type-filefield field-field-image-standard"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_standard" width="310" height="310" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/step1_ready_for_change.jpg?1251745996" /> </div> </div> </div> <div class="field field-type-content-taxonomy field-field-publication"> <div class="field-items"> <div class="field-item odd"> The EatingWell Diet (2007) </div> </div> </div> <fieldset class="fieldgroup group-related1"><div class="field field-type-text field-field-relatedtitle1"> <div class="field-label">Related Content Title 1:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> 7 Steps to Permanent Weight Loss: </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks1"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_1_make_sure_youre_ready_for_change">Step 1. Make Sure You&#039;re Ready for Change</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_2_set_goals">Step 2. Set Goals</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_3_track_yourself">Step 3. Track Yourself</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_4_eat_mindfullly">Step 4. Eat Mindfully</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_5_commit_to_move_more">Step 5. Commit to Move More</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_6_get_support">Step 6. Get Support</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_7_have_a_long_term_plan">Step 7. Have a Long-Term Plan</a> </div> </div> </div> </fieldset> <fieldset class="fieldgroup group-related2"><div class="field field-type-text field-field-relatedtitle2"> <div class="field-label">Related Content Title 2:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> More from The EatingWell Diet </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks2"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet">The EatingWell Diet</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/eatingwell_diet_challenge">EatingWell Diet Challenge</a> </div> <div class="field-item odd"> <a href="/recipes_menus/collections/healthy_diet_recipes">Healthy Diet Recipes, Menus and Tips</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/diet_meal_plans">Diet Meal Plans</a> </div> </div> </div> </fieldset> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/step_1_make_sure_youre_ready_for_change#comments Dr. Jean Harvey-Berino, Ph.D., R.D. EatingWell Editors Joyce Hendley The EatingWell Diet (2007) Weight Loss/Diet Diet, Nutrition & Health - Weight Loss & Diet Plans Mon, 31 Aug 2009 18:29:37 +0000 Penelope Wall 14879 at http://www.eatingwell.com Staying Positive May Help You Get Healthier http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/staying_positive_get_healthier <div class="field field-type-text field-field-original-title"> <div class="field-items"> <div class="field-item odd"> Thinking Thin </div> </div> </div> <p>Many of us have a tendency to think about healthy behaviors in black-and-white extremes: chocolate is bad, carrots are good; missing a few daily walks means you’ve fallen off the wagon; a scale that won’t budge means your health is spiraling out of control. This distorted thinking pattern may harm your efforts to improve your health because small setbacks may cause you to feel defeated, down and ready to give up. Here are some tips for keeping a positive long-view perspective.</p><div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> <div class="field-item even"> Joyce Hendley </div> <div class="field-item odd"> EatingWell Editors </div> </div> </div> <div class="field field-type-filefield field-field-image-standard"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_standard" width="300" height="300" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/22100.jpg?1364408970" /> </div> </div> </div> <div class="field field-type-content-taxonomy field-field-publication"> <div class="field-items"> <div class="field-item odd"> The EatingWell Diet (2007) </div> </div> </div> <fieldset class="fieldgroup group-related1"><div class="field field-type-text field-field-relatedtitle1"> <div class="field-label">Related Content Title 1:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> Healthy Recipes to Try </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks1"> <div class="field-items"> <div class="field-item odd"> <a href="/recipes_menus/collections/healthy_diet_recipes">Healthy Diet Recipes, Menus and Tips</a> </div> <div class="field-item even"> <a href="/recipes_menus/collections/quick_healthy_low_calorie_recipes_menus">Quick and Healthy Low-Calorie Recipes and Menus</a> </div> <div class="field-item odd"> <a href="/recipes_menus/collections/eatingwell_diet_challenge_recipes">EatingWell Diet Challenge Recipes</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/diet_meal_plans">Diet Meal Plans</a> </div> </div> </div> </fieldset> <fieldset class="fieldgroup group-related2"><div class="field field-type-text field-field-relatedtitle2"> <div class="field-label">Related Content Title 2:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> More EatingWell Diet Tips </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks2"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/what_are_your_eating_triggers">What Are Your Eating Triggers?</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/8_tips_for_winning_the_food_fight">8 Tips for Winning the Food Fight</a> </div> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/7_steps_to_permanent_weight_loss">7 Steps to Permanent Weight Loss</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/quiz_are_you_obsessed_with_food">Quiz: Are You Obsessed with Food?</a> </div> </div> </div> </fieldset> <div class="field field-type-text field-field-body"> <div class="field-items"> <div class="field-item odd"> <p>The focus of The EatingWell Diet is on behavior change—permanent behavior change. It’s only through a systematic shaping of everyday common behaviors that you’ll be able to break old habits and learn new ones. In this section, we’ve gathered some of the best behavioral strategies for making permanent weight loss a reality. Take some time to master them, and they’ll become instinctual.</p> <p>Name Your Triggers<br /> What makes you eat? List your eating cues so you can learn to manage them better.<br /> - Certain places (e.g., Mom’s house)<br /> - Actions (coming home from work)<br /> - Seeing or smelling food<br /> - Boredom<br /> - Emotions (positive and negative)<br /> - Stress </p> <p>Behavior Modification 101. </p> <p>Here are some key behavior management techniques experts use to help bring about permanent change: They’ll work for you too!</p> <p>Behavior Management Techniques </p> <p> * Conditioning. When you practice two or more behaviors simultaneously—like watching TV and snacking—you can come to associate one with the other. So in order to break the behavior, you need to break the chain of events that lead from one situation to the other—say, outlawing food from the TV room.</p> <p> * Stimulus Control. Make the environment as conducive as possible to the behavior you’re seeking—e.g., make it easier to do the right thing. Put your sneakers by the front door so you won’t forget your daily walk, or store the ready-to-eat carrots in the front of the fridge so they’re easy to grab for snacking.</p> <p> * Compensation. Instead of trying to change a behavior that’s contributing to your weight problem change something else in your planning to make room for it. If you don’t want to give up having a regular popcorn fix at your family movie night, compensate by having fewer servings of starchy food earlier that day—or “bank” some extra calories during the week.</p> <p>Combat “All or Nothing” thinking. Many of us have a tendency to think it black-and-white extremes: chocolate is bad, carrots are good; one slip-up means you’ve fallen off the wagon. This distorted thinking pattern can ultimately harm your efforts to lose weight. Here are tips for getting out of the “all or nothing” thinking trap.</p> <p>The “All or Nothing” Thinking Trap</p> <p>Do you have these symptoms? </p> <p> * Outlawing “bad” foods. Sometimes you’re tempted by a food simply because you’ve sworn off it as “forbidden.” If you can’t resist taking a bite, it’s easy to slide into an all-out breakdown.</p> <p> * Using words like “always,” “must,” or “never.” Imperatives like this set impossible standards—and set you up for failure when you (inevitably) don’t live up to them. You can’t “always” avoid sweets.</p> <p>The best way to avoid these traps is to recognize them. Hearing yourself say words like “must” or “never” is a big clue. Make a conscious effort to replace them with more flexible words, like “sometimes.” The more you practice, the easier it will be. Here’s how you might rewrite the script:</p> <p>All or Nothing Thought: Counter Thought:</p> <p>I will never eat pizza again. I’ll try to choose alternatives to pizza most of the time,</p> <p> but when I do have some, I’ll just have one slice and enjoy it.</p> <p>Don’t beat yourself up. Your internal thoughts about yourself can have a huge impact on your weight loss process. If you treat yourself like a failure, it can become self-fulfilling prophecy. Here’s how to put a positive spin on your negative thinking. </p> <p>Put a positive spin on negative thinking</p> <p>If you work to replace negative thoughts with positive ones, you can turn a minor setback into a small victory. For example, instead of gnashing your teeth over gaining 2 pounds, focus on the 10 pounds you already lost and learn from the experience. You’ll need to:</p> <p> * Be conscious of potential problems</p> <p> * Identify negative thoughts, training yourself to listen for them</p> <p> * Counter the negative thoughts with positive counter thoughts.</p> <p>Use our worksheet, rewrite your script to practice countering negative thoughts with counter thoughts.</p> <p>Back to Diet main page</p> </div> </div> </div> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/staying_positive_get_healthier#comments Dr. Jean Harvey-Berino, Ph.D., R.D. EatingWell Editors Joyce Hendley The EatingWell Diet (2007) Weight Loss/Diet Diet, Nutrition & Health - Weight Loss & Diet Plans Fri, 21 Aug 2009 15:33:26 +0000 Nifer 10221 at http://www.eatingwell.com Getting Thin And Staying Thin Is Not An Impossible Dream http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/getting_thin_and_staying_thin_is_not_an_ <div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> </div> </div> <div class="field field-type-text field-field-subtitle"> <div class="field-items"> <div class="field-item odd"> Breaking old habits and learning new ones. </div> </div> </div> <div class="field field-type-text field-field-body"> <div class="field-items"> <div class="field-item odd"> <p>NEW! Excerpted from The EatingWell Diet book.</p> <p>Let me guess—you’ve tried them all: the grapefruit diet, the grapefruit juice diet, the grapefruit pill diet. Or perhaps it’s been the 400-calorie diet, the eat-all-you-want-as-long-as-it’s (protein, rice, bread, steak, name-your-food-any-food) diet. It could have been one of the many no-diet diets. Maybe you’ve eaten low-fat or high-fat, high-carb or low-carb, high-fiber or even low-fiber. It’s possible you’ve tried to eat like Miami socialites, Japanese fishermen, svelte French women, or even Neanderthal hunters. It could be that you’ve done the exercise clubs, the video workout routines, or the plastic-wrap spot-reducing plans.</p> <p>They might even have worked… until they didn’t.</p> <p>Even as myriad new weight-loss schemes appear, most of us already know the verdict: diets don’t work. In the vast majority of cases, people drop out of the diet within weeks and regain the weight. A significant percentage rebound from a diet to gain even more weight than they started with. You are probably suspicious of the word “diet,” and I don’t blame you.</p> <p>That’s why we’re going to give you a plan—much more than a weight-loss diet—where the odds of success, once you start, are truly in your favor.</p> <p>A weight-loss diet, by definition, is temporary—something you’re meant to go on, then off. You’re told what to eat and when to eat it—often based on some complicated scientific rationale that involves, say, hormone fluctuations, metabolic manipulations or maybe the phases of the moon. In truth, there are many approaches to eating and just as many exercise plans that can help you lose weight. There is no one correct way to go about it, although there are plenty of wrong methods. You can easily find an array of new diets on the supermarket tabloid rack every week—and they all sound so fast and so, so easy. So what can we offer that you haven’t tried already?</p> <p>In 15 years of weight-loss research and working with thousands of people trying to get trimmer and feel healthier, I have come to find that almost everyone knows the truth: to lose the weight, we need to eat less and move more. This book is about the missing link: how to do it.</p> <p>How do you start eating better foods, how do you stop skipping breakfast, how do you resist all those fast-food lunches, how you start a walking program and stick with it?</p> <p>Our focus is on behavior change—permanent behavior change. It’s only through a systematic shaping of everyday common behaviors that you will be able to break old habits and learn new ones. Drinking grapefruit juice until you scream is a behavior change, of course, but not the kind that you will sustain for very long.</p> <p>Here’s how the behavioral approach we have developed at the University of Vermont differs from traditional diet strategy: Say you get a lot of your calories at night, after dinner in front of the TV. A typical “diet” solution would be to substitute carrot sticks for the chips and ice cream you’d normally snack on. That might work for a time, but it doesn’t break the behavior of eating in front of the TV. We’ll show you how to change the behavior that got you to the weight gain in the first place—not just help you learn to love carrots.</p> <p>Back to Diet main page</p> </div> </div> </div> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/getting_thin_and_staying_thin_is_not_an_#comments Dr. Jean Harvey-Berino, Ph.D., R.D. The EatingWell Diet (2007) Weight Loss/Diet Diet, Nutrition & Health - Weight Loss & Diet Plans Fri, 21 Aug 2009 15:31:11 +0000 Nifer 10220 at http://www.eatingwell.com EatingWell Diet Recipes and Menus http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/eatingwell_diet_recipes_and_menus <p>Excerpted from The EatingWell Diet book. </p> <p>The EatingWell Mix &amp; Match Menus are designed to inspire newcomers to our weight-loss program—or to help recharge you anytime you need to come back for a boost. You’ll find sound ideas from EatingWell’s Test Kitchen and our recipe wizards for four weeks of great eating.</p> <p>The menus provide approximately 1,500 calories per day, with room for adjusting if your calorie goals are higher or lower.</p> <div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> </div> </div> <div class="field field-type-text field-field-subtitle"> <div class="field-items"> <div class="field-item odd"> What to eat? Try our mix-and-match sample menus and recipes for great meals and planning. </div> </div> </div> <div class="field field-type-filefield field-field-image-standard"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_standard" width="225" height="225" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/2177recipes_menus_225.jpg?1250868566" /> </div> </div> </div> <div class="field field-type-text field-field-body"> <div class="field-items"> <div class="field-item odd"> <p>Excerpted from The EatingWell Diet book. </p> <p>The EatingWell Mix &amp; Match Menus are designed to inspire newcomers to our weight-loss program—or to help recharge you anytime you need to come back for a boost. You’ll find sound ideas from EatingWell’s Test Kitchen and our recipe wizards for four weeks of great eating.</p> <p>The menus provide approximately 1,500 calories per day, with room for adjusting if your calorie goals are higher or lower.</p> <p>No matter which menus you choose, you’ll be eating well, with an abundance of whole-grains to provide extra fiber and micronutrients that help you feel, and stay, fuller longer.</p> <p> * Healthy Diet Recipes, Menus and Tips<br /> * Quick and Healthy Low Calorie Recipes and Menus<br /> * EatingWell Menu Planner: Plan. Shop. Cook. It's easy and free!<br /> * Get the full 28-day weight-loss meal plan in The EatingWell Diet</p> <p>MIX &amp; MATCH MENUS (samples)<br /> MEAL/COURSE</p> <p>Day 1</p> <p>cals.</p> <p>Day 2</p> <p>cals.</p> <p>Day 3</p> <p>cals.<br /> Breakfast Quick Breakfast Taco </p> <p>123<br /> Tomato &amp; Ham Breakfast Melt </p> <p>299<br /> EW Diet Breakfast Smoothie </p> <p>355<br /> Skim milk (1 cup) or nonfat plain yogurt (6 oz.)<br /> 95<br /> Tomato juice (1 cup)<br /> 50</p> <p>Orange (1 medium)<br /> 62</p> <p>Lunch The EatingWell Cobb Salad </p> <p>314<br /> Crackers and Tuna </p> <p>229<br /> Romaine Salad w/ Orange, Feta &amp; Beans </p> <p>242<br /> Whole-wheat toast (1 slice)<br /> 69<br /> The EatingWell Diet House Salad </p> <p>71<br /> Whole-wheat pita bread (1/2)<br /> 85<br /> Low-fat cheese (1.5 oz.)<br /> 95<br /> Banana (6-inch)<br /> 90<br /> Hummus &amp; Vegetables </p> <p>108</p> <p>Snack Hummus &amp; Vegetables </p> <p>108<br /> Low-fat vanilla yogurt (6 oz.)<br /> 145<br /> Ham &amp; Pepper Rollups </p> <p>100</p> <p>Dinner: Main Dish Almond-Crusted Chicken Fingers</p> <p>175<br /> Crab Cake Burgers<br /> 161<br /> Spicy Beef with Shrimp &amp; Bok Choy </p> <p>204<br /> Dinner: Side Whole-wheat couscous (1/2 cup)<br /> 140<br /> Skim milk (1 cup) or low-fat cheese (1.5 oz.)<br /> 95<br /> Brown Rice &amp; Greens </p> <p>113<br /> Dinner: Vegetable Mary's Zucchini </p> <p>83<br /> Oven Sweet Potato Fries </p> <p>122</p> <p>Dinner: Salad Cucumber Salad </p> <p>24<br /> Lemony Carrot Salad </p> <p>90<br /> Napa Cabbage Slaw </p> <p>93<br /> Dinner: Dessert or Drink Cinnamon Baked Apples </p> <p>138<br /> Berries or melon (1 cup)<br /> 60<br /> Broiled Mango </p> <p>69</p> <p>TOTAL DAILY CALORIES<br /> 1,426</p> <p>1,412</p> <p>1,369</p> <p>Back to Diet main page</p> </div> </div> </div> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/eatingwell_diet_recipes_and_menus#comments Dr. Jean Harvey-Berino, Ph.D., R.D. The EatingWell Diet (2007) Weight Loss/Diet Diet, Nutrition & Health - Weight Loss & Diet Plans Fri, 21 Aug 2009 15:29:43 +0000 Nifer 10219 at http://www.eatingwell.com Think Small - Portion-Control Savvy http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/think_small_portion_control_savvy <p>We’re eating more calories than ever, and a leading culprit is how often we eat prepared foods away from home. Whether they come from a restaurant, takeout or vending machine, the portions we’re being served are becoming larger and larger. Many of us have lost touch with what proper portions look like. </p><div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> <div class="field-item even"> Joyce Hendley </div> </div> </div> <div class="field field-type-text field-field-subtitle"> <div class="field-items"> <div class="field-item odd"> Here’s how to retrain your brain to recognize—and embrace—more realistic portion sizes. </div> </div> </div> <div class="field field-type-filefield field-field-image-standard"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_standard" width="310" height="310" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/portion_fruit_310_0.jpg?1258753349" /> </div> <div class="field-item even"> <img class="imagefield imagefield-field_image_standard" width="310" height="310" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/portion_fruit_310.jpg?1258753225" /> </div> </div> </div> <div class="field field-type-content-taxonomy field-field-publication"> <div class="field-items"> <div class="field-item odd"> The EatingWell Diet (2007) </div> </div> </div> <div class="field field-type-text field-field-body"> <div class="field-items"> <div class="field-item odd"> <p>We’re eating more calories than ever, and a leading culprit is how often we eat prepared foods away from home. Whether they come from a restaurant, takeout or vending machine, the portions we’re being served are becoming larger and larger. Many of us have lost touch with what proper portions look like. </p> <p>What is “one serving”? Learn techniques from successful weight “losers” on how to shrink the portions you eat, without feeling deprived. Measuring with your eyes is a great place to start. See the table below. The EatingWell Diet features a quick guide to determine sensible portion sizes from each food group in the USDA “My Pyramid” guidelines.</p> <p>MEASURING WITH YOUR EYES<br /> 1 teaspoon About the size of your fingertip (top to middle joint); fits into the screwcap of a water bottle<br /> 1 tablespoon About the size of your thumb tip (tip to middle joint)</p> <p>1/2 cup<br /> A fruit or vegetable that fits into the palm of your hand—about the size of a tennis ball<br /> 1/4 cup A golf ball<br /> 1 ounce nuts Fits into the cupped palm of a child's hand<br /> 1 cup cereal About the size of a woman's fist or a baseball<br /> 1 medium bagel A hockey puck<br /> 1 ounce cheese About the size of 2 dominoes or 4 dice<br /> 3 ounces meat About the size of a deck of cards or a cassette audiotape<br /> 1 medium potato About the size of a computer mouse</p> <p>Go to Diet Challenge Week 4<br /> Go to Diet Challenge Home</p> <p>Back to Diet main page</p> </div> </div> </div> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/think_small_portion_control_savvy#comments Dr. Jean Harvey-Berino, Ph.D., R.D. Joyce Hendley The EatingWell Diet (2007) Weight Loss/Diet Diet, Nutrition & Health - Weight Loss & Diet Plans Fri, 21 Aug 2009 15:27:49 +0000 Nifer 10217 at http://www.eatingwell.com Getting Support http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/getting_support <p>An exercise buddy who motivates you to show up for an early-morning walk…a neighbor who can watch your kids while you go for a run… a co-worker who’s also dieting to share healthy brown-bag lunches with. These are just some of the many sources of support you’ll need to call on as you take your weight-loss journey. And don’t forget to call on your most important supporter, the one person who knows you best: yourself. Take a few minutes to think about the kind of support you need as you face various weight-loss challenges—and how you’ll get it.</p><div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> <div class="field-item even"> Joyce Hendley </div> <div class="field-item odd"> EatingWell Editors </div> </div> </div> <div class="field field-type-text field-field-subtitle"> <div class="field-items"> <div class="field-item odd"> How to get the support you need to lose weight for good. </div> </div> </div> <div class="field field-type-filefield field-field-image-standard"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_standard" width="225" height="225" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/2175get_support_225.jpg?1250868302" /> </div> </div> </div> <div class="field field-type-content-taxonomy field-field-publication"> <div class="field-items"> <div class="field-item odd"> The EatingWell Diet (2007) </div> </div> </div> <fieldset class="fieldgroup group-related1"><div class="field field-type-text field-field-relatedtitle1"> <div class="field-label">Related Content Title 1:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> Healthy Recipes to Try </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks1"> <div class="field-items"> <div class="field-item odd"> <a href="/recipes_menus/collections/healthy_diet_recipes">Healthy Diet Recipes, Menus and Tips</a> </div> <div class="field-item even"> <a href="/recipes_menus/collections/quick_healthy_low_calorie_recipes_menus">Quick and Healthy Low-Calorie Recipes and Menus</a> </div> <div class="field-item odd"> <a href="/recipes_menus/collections/eatingwell_diet_challenge_recipes">EatingWell Diet Challenge Recipes</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/diet_meal_plans">Diet Meal Plans</a> </div> </div> </div> </fieldset> <fieldset class="fieldgroup group-related2"><div class="field field-type-text field-field-relatedtitle2"> <div class="field-label">Related Content Title 2:&nbsp;</div> <div class="field-items"> <div class="field-item odd"> More EatingWell Diet Tips </div> </div> </div> <div class="field field-type-nodereference field-field-relatedlinks2"> <div class="field-items"> <div class="field-item odd"> <a href="/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/8_tips_for_winning_the_food_fight">8 Tips for Winning the Food Fight</a> </div> <div class="field-item even"> <a href="/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/7_steps_to_permanent_weight_loss">7 Steps to Permanent Weight Loss</a> </div> <div class="field-item odd"> <a href="/blogs/diet_blog/6_ways_to_sneak_in_your_exercise">6 ways to sneak in your exercise</a> </div> <div class="field-item even"> <a href="/blogs/diet_blog/5_breakfasts_that_burn_fat">5 breakfasts that burn fat</a> </div> </div> </div> </fieldset> <div class="field field-type-text field-field-body"> <div class="field-items"> <div class="field-item odd"> <p>NEW! Excerpted from The EatingWell Diet Book. </p> <p>An exercise buddy who motivates you to show up for an early-morning walk…a neighbor who can watch your kids while you go for a run… a co-worker who’s also dieting to share healthy brown-bag lunches with. These are just some of the many sources of support you’ll need to call on as you take your weight-loss journey. And don’t forget to call on your most important supporter, the one person who knows you best: yourself. Take a few minutes to think about the kind of support you need as you face various weight-loss challenges—and how you’ll get it. With a support game plan in hand, you’re ready for just about anything!</p> <p>Support from Others:</p> <p> * Use our Call in the Troops worksheet (click to download pdf) to list your own sources of support—and how you can call on them when you need them. Reviewing the Seven Steps to Permanent Weight Loss will also help.</p> <p> * Get help from the pros.Connect to more information about weight management and health from organizations like the USDA (<a href="http://www.mypyramid.gov" title="www.mypyramid.gov">www.mypyramid.gov</a>) and The American Dietetic Association (<a href="http://www.eatright.org" title="www.eatright.org">www.eatright.org</a>).</p> <p> * Seek encouragement, fellow dieters! Pose your questions, successes and challenges with others on The EatingWell Diet on our Bulletin Board.</p> <p>Self-Support:</p> <p> * Become a problem-solver. When an obstacle challenges your weight loss resolve, try this simple four-step problem-solving technique. Then, with the skills you’ve learned, generate answers to your own weight loss issues; our Tackle a Tricky Problem worksheet can help you through the process.</p> <p>Four-step problem-solving technique :</p> <p> 1. Identify the problem by defining it.<br /> 2. Generate a list of possible solutions.<br /> 3. Choose what seems to be best solution. (It doesn’t have to be the perfect solution).<br /> 4. Implement the plan, then assess. Did it work? If not, don’t worry. Many problems require multiple attempts to solve. Just try another strategy.</p> <p>To put these steps in action, use our Tackle a Tricky Problem worksheet</p> <p>Back to Diet main page</p> </div> </div> </div> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/getting_support#comments Dr. Jean Harvey-Berino, Ph.D., R.D. EatingWell Editors Joyce Hendley The EatingWell Diet (2007) Weight Loss/Diet Diet, Nutrition & Health - Weight Loss & Diet Plans Fri, 21 Aug 2009 15:25:23 +0000 Nifer 10216 at http://www.eatingwell.com Expert Advice on Losing Weight and Keeping It Off http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/expert_advice <p>In this section, you’ll find answers to key questions about losing weight and keeping it off.</p> <h3>“Shouldn’t I be cutting out fat?” </h3> <p>When you’re trying to lose weight, it’s easy to cast fat in the role of the nutritional bad guy. After all, fat contains more than twice as many calories (9 per gram) as the other key food components we eat, protein and carbohydrates (both 4 calories per gram). So cutting fat from foods gives you more bang for your calorie-cutting buck. Why not just slash fat from the menu?</p><div class="field field-type-content-taxonomy field-field-author"> <div class="field-items"> <div class="field-item odd"> Dr. Jean Harvey-Berino, Ph.D., R.D. </div> <div class="field-item even"> EatingWell Editors </div> </div> </div> <div class="field field-type-text field-field-subtitle"> <div class="field-items"> <div class="field-item odd"> Your diet and weight-loss questions answered. </div> </div> </div> <div class="field field-type-filefield field-field-image-standard"> <div class="field-items"> <div class="field-item odd"> <img class="imagefield imagefield-field_image_standard" width="225" height="225" alt="" src="http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/2176jean-harvey-berino_nd08.jpg?1250868169" /> </div> </div> </div> <div class="field field-type-content-taxonomy field-field-publication"> <div class="field-items"> <div class="field-item odd"> The EatingWell Diet (2007) </div> </div> </div> <div class="field field-type-text field-field-body"> <div class="field-items"> <div class="field-item odd"> <p>NEW! Excerpted from The EatingWell Diet Book.</p> <p>In this section, you’ll find answers to key questions about losing weight and keeping it off.<br /> “Shouldn’t I be cutting out fat?” </p> <p>When you’re trying to lose weight, it’s easy to cast fat in the role of the nutritional bad guy. After all, fat contains more than twice as many calories (9 per gram) as the other key food components we eat, protein and carbohydrates (both 4 calories per gram). So Cutting fat from foods gives you more bang for your calorie-cutting buck. Why not just slash fat from the menu?</p> <p>It makes sense to be moderate with fat, but not to cut it out immoderately, either. Adding fat to a food slows its digestion, prolonging fullness and helping you feel satisfied. It also aids the absorption of fat-soluble vitamins like A, D, and E. But most importantly, fat helps make food delicious, and pleasure is a key element in a lifetime eating strategy. So don’t de-fat your food to the point of tastelessness. Just measure your fats and use a light touch.<br /> What about the Glycemic Index?</p> <p>You might have heard about this system of ranking foods by how quickly the carbohydrates in them are digested. It’s a terrific principle that can help steer you to healthy eating—but it can be confusing too. Here are the basics:</p> <p> 1. Don't eat refined foods such as white breads, cracker, potatoes, pastas; choose unrefined, whole-grains instead.<br /> 2. Make sure you are getting enough fiber.<br /> 3. When eating a carbohydrate-based meal, make sure you add at least a little protein.<br /> 4. Add some oil—fats mixes with carbohydrates tend to lessen glycemic impact.<br /> 5. Double check! Researchers at the University of Sydney, Australia, published an international table of glycemic index and glycemic load values (click to view page in another window).</p> <p>I’ve hit a plateau. Now what? </p> <p>Everyone does; it’s a natural part of the weight-loss process. Here are six ways to break through. Read more in The EatingWell Diet.</p> <p> 1. Review your food diary and activity log.<br /> 2. Get out of your rut.<br /> 3. Talk with someone who has been there.<br /> 4. Lower your calorie goal slightly.<br /> 5. Bump up your activity a little.<br /> 6. Get more out of your food diary: Use the "Notes" section to write down what's going on and how you're feeling.</p> <p>Will drinking more milk help me lose weight?</p> <p>Some intriguing studies suggest that weight-loss diets that include 3-4 daily servings of dairy foods are more effective in shedding pounds than conventional diets. But when co-author Jean Harvey-Berino and colleagues tried to recreate these findings at the University of Vermont, the results were disappointing.<br /> Where can I go for more information about losing weight/healthy eating/exercising?</p> <p>You’ll find extensive resources throughout eatingwell.com. See the Getting Support page for some of the resources from the book.</p> <p>Back to Diet main page</p> <p>**Photo Caption: Dr. Jean Harvey-Berino, Ph.D., R.D., author of The EatingWell Diet</p> </div> </div> </div> http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_eatingwell_diet/expert_advice#comments Dr. Jean Harvey-Berino, Ph.D., R.D. EatingWell Editors The EatingWell Diet (2007) Weight Loss/Diet Diet, Nutrition & Health - Weight Loss & Diet Plans Fri, 21 Aug 2009 15:23:23 +0000 Nifer 10215 at http://www.eatingwell.com