REVIEW: The SuperFoods Rx Diet by Wendy Bazilian & Steven Pratt

((NOTE: This book is still a diet, but it does talk about following your hunger signals, so I'm reviewing it here -- you can choose whether/not you want to get it and read it)). ;)

I found this book online, the other day, while searching for books about healthy eating & the Mediterranean-style of eating. It just so happened that my local library had a copy (at my branch, nonetheless), so I went and picked it up, and started reading it right away. I didn’t intend to read the whole thing, but it was quick and really interesting!

This book has an absolutely fascinating concept as far as a weight loss plan goes… it has the SlimDown, which is two weeks of more strict adherence to get you off to a good start, and then the FlexPlan to loosen things up a bit while still maintaining control. But, the most interesting part was the “Prep & Practice” week you do before the SlimDown. It’s where you start planning what you’ll do in your SlimDown, and you practice some of the meals & exercises. Very cool!

Now, when I talk about “strict adherence” for the SlimDown part, please don’t misunderstand me… this seems different than other diet books I’ve read where you have to give up all sorts of different foods and/or categories of foods. For this, it’s more about adding in the “superfoods”, and making sure you follow the plan. It’s not difficult, nor does it seem like too much.

Some of the “superfoods” listed are: Oats, Blueberries, Soy, Turkey, Oranges, Tomatoes, Broccoli, and Spinach… and a whole slew of “sidekicks” (other foods that are good for you, that you should add into your new plan).

I also liked that you basically make up your own meal plans, based off the SuperFoods categories (there are 3 main ones), and you can pick and choose what works best for you for exercise.

This plan is very flexible, and has some great ideas! The book even promotes listening to your hunger cues, so that was a big plus for me! (I’m a big fan of that!).

While there are still some points of this book that I don’t really agree with, overall I really like the concept, and think it’s a good thing to try out, especially coming into a new year! (the “Prep & Practice” week could be the last week of the year, and then you start the SlimDown come January 1st!)

Recommended. Rated B+

REVIEW: Diet Fads by Barbara A. Zahensky (for TEENS)

DIET FADS by Barbara A. Zahensky

Okay. Yes, I am once again reviewing a somewhat *diety* book. BUT, I am only doing so because this was a book written for TEENS, and it wasn't so *diety* after all. There were a few parts that mentioned watching calorie-intake, or avoiding a lot of high-fat foods.

But, overall, the book encouraged teens to stay away from fad diets (while explaining WHY), and encouraged them, instead, to listen to their hunger signals, to do some research into why they think they overeat, and to get more exercise.

I would recommend this book, definitely. I might give a word of "warning" along with it ((grin)), but only to say that we don't necessarily NEED to count calories, or avoid any foods so long as we're truly listening to our bodies' signals, paying full attention, and allowing any food in moderation. Moderation is key. ;o)

REVIEW: Safe Dieting for Teens

SAFE DIETING FOR TEENS, 2nd Edition
by Linda Ojeda
Hunter House publishers
ISBN: 0-89793-502-0

NOTE: I volunteered to read this for LibraryThing's "Early Reviewers" program. Don't be scared off by the term 'diet' in the title... read my review (below) for more!

Ms. Ojeda has written an excellent book on dieting for teens. It doesn't give you a food plan, or recommend cutting out any food groups, or counting calories. Instead, Ms. Ojeda suggests that teens make up their own "diet" using some guidelines she provides.

I appreciated the fact that she doesn't tell you that you have to do it "her way". I liked that she often encouraged the reader to "listen to your body", and to just make healthier changes.

One of the best parts I thought was where she says not to try to change everything all at once... you do one new thing for a while, until you're comfortable, and then move on to something else.

Even though I'm well past my 'teen' years, I found this book to be helpful, in some respects, even for me. So, while it's directed at teen readers, it's good for anyone looking for some quick tips on how to put together a working healthy-lifestyle plan.

The only 'issue' I had is that she still has a lot of focus on calories. Being a nutritionist, that's understandable. And, I'm somewhat biased, as I've been into "non-dieting" for the past 2 years, and will never diet again. ;o)

Overall, though, this book was very good, and if teens are going to look to "dieting", I'd recommend this book, as it's very 'safe', and very sensible.

Rated: B (enjoyable)

*** One more NOTE: While the book still focuses a lot on calories, the fact that the author still gives a lot of push toward the "non-dieting" style of changes makes me feel that this book is "okay". Hence, why I reviewed it here. ;o) ***

REVIEW: "The Best Life Diet" by Bob Greene

The Best Life Diet by Bob Greene

Much as I'm no longer into "dieting", I requested this book from the library because I read (in my book club flyer) that it supposedly talks of the "hunger scale", and "eating only when you're hungry". I was curious.

And, I hadn't intended to read this book. I'd only intended to skim it. But, it was an easy read, and there was lots of good & interesting information inside.

My problem with it is that it's still a diet -- he asks you to follow calorie-counts (but not necessarily to COUNT calories), and to cut out foods. But, otherwise, it's a decent program. He is only leading you to a healthier lifestyle, by choosing foods that don't have a lot of sugars, trans fats, or salts. Closer to "natural", I guess.

NOTES: "The Best Life Diet" by Bob Greene

THE BEST LIFE DIET by Bob Greene

Disclaimer: I know this is a *diet* book, but I thought some of what it had to say was relevant for our Intuitive Eating journey, and those are the parts I'm sharing with you here. :o)

*****************************************

p.xvii - "What kind of life do you want, and how close are you to living it?" - Oprah (in the introduction)

** Approach a challenge step-by-step, and success will come. **

p.3 - "...the fast and furious approach to weight loss is also the fastest route to FAILURE."

- "...your body ~ and your mind ~ both have a powerful ability to adapt to change when it comes at you in measured amounts... lasting change just takes time."

For example: Athletes train gradually ~ they don't go from running 2 miles one day, to 26 miles the next. They built up to it.

p.17-18 - "Weighing yourself too often in the beginning of any program can really wreak havoc with your emotions because, chances are, your weight will go up and down as your body adjusts to your new eating and activity patterns. The frustration that comes from watching these fluctuations causes many people to quit before they see real results...
Weigh yourself on the first day...then step off of the scale and stay off of it for four (4) weeks. No good can come from watching the numbers at this stage...how your clothes fit is a better indicator of what's really going on than the scale."

p.22-23 - "...weight loss alone cannot make you happy. Sure, losing weight will boost your confidence and self-esteem for a short time, but real joy is only going to come to you if you clear up the issues in your life that send you running to the refrigerator."

Three Questions:
1) Why are you overweight?
--> dig deep; no "surface answers" (like "I have to eat out a lot for business"; "My family/spouse isn't supportive"; "The holidays always trip me up")
--> be TRULY HONEST with yourself

2) Why do you want to lose weight?
--> "I want to look better" is another "surface answer"; dig deeper!
--> WHY do you want to look better?

3) Why have you been unable to maintain weight-loss in the past?
--> negative beliefs in the back of your mind?
--> any self-fulfilling prophecies? (subconsciously believing you'll never succeed)

p.75 - "...your brain is getting a variety of different signals from your body, urging you to eat. One of these signals comes from a hormone called GHRELIN, which is produced when your stomach empties."

p.76 - "Further input is received by a hormone called LEPTIN. Leptin clues your brain into how much body fat you're carrying; if it's high enough, it contributes to the symphony of messages telling you that you can leave the dinner table."

p.82 - "Scientists are finding that lack of sleep disrupts the balance of ghrelin and leptin -- the hunger On/Off switches -- and that people who are sleep-deprived have increased appetites."

p.84 - "By not doing what's best for yourself, you aren't doing you and your family and friends any favors, either. To be happy & the kind of person others want to be around, you need to attend to your own well-being."

p.85-86 - "...don't wait until you resolve everything in your life perfectly before allowing yourself to take pleasure in your accomplishments...Allow yourself to take satisfaction in your efforts every day that you take another small step toward improving your well-being. Each of those small steps is going to get you closer to your goal, and being able to feel good about the direction you're going in is going to motivate you to stick with it until you reach the end."

HUNGER SCALE

10 - STUFFED: so full that you feel nauseous
9 - VERY UNCOMFORTABLY FULL:
you need to loosen your clothes
8 - UNCOMFORTABLY FULL: you feel bloated
7 - FULL: you feel a little bit uncomfortable
6 - PERFECTLY COMFORTABLE: you feel satisfied
5 - COMFORTABLE: you're more/less satisfied,
but could eat a little more
4 - SLIGHTLY UNCOMFORTABLE: you're just
beginning to feel signs of hunger
3 - UNCOMFORTABLE: stomach is rumbling
2 - VERY UNCOMFORTABLE: you feel irritable
& unable to concentrate
1 - WEAK & LIGHT-HEADED: your stomach acid is churning


** Begin eating when you're at a 3 or 4
** Stop at 5, if you're trying to lose weight
** Stop at 6, if you're wanting to maintain your weight

** Learn to PAUSE --> stop after your first helping of food, and gauge where you are on the hunger scale. Get up and do something. (It takes 20 minutes for your stomach to signal your brain that you've had enough to eat).

p.152 - "Focus on the good things that happen in your life each day, rather than the bad. What went right today? What things did you do to benefit yourself?"

p.153 - "...take pleasure in persevering; that's what separates those people who keep pushing forward from those who throw in the towel."

- "Perseverance is born out of affirming each small accomplishment along the way to a larger goal. That's what's going to help you develop the optimism you need to succeed."

REVIEW: "You: On a Diet" by Dr. Oz and Dr. Roizen

Now, before you get freaked out, YES, I'm going to review --sort of-- a *diet* book. But, not to worry -- there are parts of this book that are helpful to the Intuitive Eater, and such is why I present the following information for your reading pleasure. ;o)

A while back, Dr. Mehmed Oz, and Dr. Roizen (authors of You, On a Diet) were featured on The Oprah Winfrey Show to promote this book. I watched the program --though I rarely watch TV -- because I wanted to see if there was anything that I, as an Intuitive Eater-in-the-making, could use. :o) And, voila! there was. :o)

I'm not going to mention the parts that were "diet-y", because that isn't the purpose of this blog. But, here were the parts that meshed well with IE:

* There is something in everyone called the Omentum. It's hooked to the bottom of the stomach.... it's function is to pump chemicals through. The omentum causes the hormones that make us feel hungry.

Two Hormones That Regulate Our Eating:

1) Ghrelin --> hormone that tells us we're hungry

2) Leptin --> sends the satiety signal... tells us we've had enough to eat

* Eat/chew your food slowly --> this allows the Leptin signal to be clearly 'heard'


I didn't take any further notes on these, so I will leave you with two links to more information:

Wikipedia: Ghrelin

Wikipedia: Leptin

NOTES from "The Secrets of Skinny Chicks"

p.106 - "While these women do clamp down hard on occasion for special jobs or events, they keep their bodies in pretty tip-top shape year-round. What they do, they do all the time. They don't diet."

p.106 - "I don't believe in diets. Instead, I eat well in small portions when I'm hungry. And I stop when I'm not hungry any more." ~ "Skinny Chick", Anna Wyatt

p.126 - "Skinny Chicks don't make excuses."

p.129 - "...eat slowly and listen to the cues from your body. I can't tell you how often I heard them say that they stop eating once they feel full, even if they haven't finished what's on their plate. So, listen to your body and put that extra food away to eat later."

p.134 - "...when it's time for your [meal], sit down, focus on the food, and really enjoy it!"

p.135 - "Some people like to write off these much smaller, appropriately-sized meals, but the truth is, it's the way human beings were designed to eat."

p.137 - "This is not about dieting, this is about changing the way you look at food and your perception of how much you need.

p.138 - "Because skinny chicks don't diet, there is no end to what they are doing, and so they make sure what they are doing is manageable over the long term."

p.139 - "Studies have shown that when the end of a diet is celebrated with a binge, it's more likely that people will go back to their old habits because they have suddenly broken with their healthier lifestyle and gone back to their old ways, even if they think it will be just for one day."

RE: Emotional Eating:

• * keep a journal and write down how you are feeling about things going on in your life. Think about strategies for resolving any issues you uncover.


• * note on paper what's going on in your life whenever you've "fallen off the wagon"... you can head off this self-destructive behaviour in the future.


• * direct yourself to new forms of comfort (instead of using food)
  example: exercise, clean, call a friend, read, etc.

p.? - "Skinny chicks don't allow their social outings to be an excuse to lose sight of their normal lifestyles (intuitive eating, exercising)

** Don't compare yourself to others! **

* Plan ahead for what you'll do if you find yourself back in your old patterns (eating outside of hunger/fullness)

* Recognize the triggers and habits that lead you back into old patterns

p.193 - "In truth, I am free to eat whatever I want... But it's all about moderation. The key is to learn how to stop at that one portion so you don't go overboard."

Secret #39: LEARN TO REALLY LISTEN TO YOUR BODY!

p.195 - "...the only good reason to eat is because we are hungry. We've got to learn to get back in touch with our bodies and let them direct us."

p.196 - "Just because something tastes good doesn't mean you have to finish it." ***

* make your plan realistic & manageable for LIFE

p.210 - "[Skinny chicks] always keep their eye on the ball... they focus on their successes and how those successes make them feel."

p.210 - "If they slip up, they don't focus on that. They focus on what they're doing RIGHT." **

p.213 - "Skinny is a state of mind." -- Have a "thin" mindset!

* start exercising more days than not

* start eating only when you're hungry & stopping at "satisfied"

** "Embrace this way of life, and really push away that old, unhealthy mindset ["diet mentality"] that will at times try to rear its ugly head." **

p.214 - "When you've done things one way for so long, you will often drift back to those old ways. It can be terribly hard to venture off onto a new path. But IT CAN BE DONE!... If your mind focuses on the old groove, sooner or later your body will follow it back."

p.12 - "Most Americans eat 10-30% more than they need to."

p.16 - "...an estimated 80% [of women] suffer from poor body image."

p.17 - "Unfortunately, for many women body image and self-esteem are so closely related that a negative body image steadily erodes the core of their self-esteem. For many of us, if we do not like our bodies, we do not like ourselves."

p.24 - "...a woman can be just as fit and fabulous in a size 12 or 14 jeans as she can be in a size 4. It's about being and feeling strong and healthy. It's about feeling good in your own skin, and choosing what is right for you."

p.222 - "...it's because we use food for so many things other than fueling our bodies that we can find it so hard to stay on track and eat the things we should in appropriate quantities."

p.261 - "Yes, many women do shift their mindset and find a way to enjoy food in moderation, and to eat healthfully most of the time." - Linda Craighead, Ph.D.

p.262 - "Pay attention to why you are eating to see if there are places you are willing to make other choices." - Linda Craighead, Ph.D.
[note when you are eating for reasons other than hunger]

p.262 - "The better strategy is to eat fairly frequently & focus more on when to stop - not overeating or getting stuffed." - Linda Craighead, Ph.D.
[instead of letting yourself go beyond hungry to the point where you're *ravenous*]

p.263 - "Fall off the wagon? Just get right back on! --> Don't make old patterns your 'norm' any more!"

p.264 - "We all know we should eat less and eat better. We all know we should exercise more. But when it comes down to it, all the best-laid plans can fall apart when our emotions take over. That's why it's so important to take a good, hard look at how emotions are affecting how and what we eat. By being aware of what we are doing and, more critically, what we are likely to do the next time we get upset, we can arm ourselves with plans, resolutions, and strategies to help us stay on track as much as possible." ***

p.87 - "Start today. 'Tomorrow' never comes." - "Skinny chick", Sherry Boudreau

REVIEW: "The Secrets of Skinny Chicks" by Karen Bridson

I recently read a book called "The Secrets of Skinny Chicks: How to Feel Great in Your Favorite Jeans When It Doesn't Come Naturally" by Karen Bridson. I got it out of the library thinking it would be a book about Intuitive Eating -- on the back, it talked of waiting for hunger, and eating just 'til satisfied. Well, upon reading it, I found that it's not *truly* a non-diet book... The author repeatedly encourages you to count calories. (True Intuitive Eaters know that you don't have to do this! You don't have to count anything!)

But, I continued to read, because she *did* talk about hunger/fullness on the back... there had to be *something*...

And, sure enough, there were many instances where the women profiled talked of only eating when hungry, and stopping just at satisfied. There was also almost a full chapter that talked of "mindful eating" (same thing as Intuitive Eating -- listening to your body's cues). And, I loved the parts where the author talked about loving your body for its uniqueness, and about loving yourself for YOU. She talked quite a bit about overcoming Emotional eating, too.

So, I am going to recommend this book! But, I will do so with a WARNING: ** This is STILL a "diet" book! Do not read it with the intention of a "quick fix"! No diet is going to work for you forever... they just don't. ONLY Intuitive Eating will keep you going for life because you don't have to count anything, you don't have to restrict anything ... it's something you can live with for the long haul! *** ;-)

STAY TUNED for more! I'll be posting my NOTES from the book next!

Quotes from "FIT FOR LIFE" by Harvey & Marilyn Diamond

[The following quotes were taken from "Fit for Life" by Harvey & Marilyn Diamond... While I don't recommend the book for weight-loss (it's basically a "diet" book, though it swears up & down that it's not!) I liked some of the ideas in it.]

:::::::::::::::::::::::::::::::::::::::::

* "Belief systems can be the biggest obstacle to one's progress." [p.44]

* "All animals in nature are naturally trim." [p.33]
(does not include pets & zoo animals)

* "There is nothing to feel guilty about. You have certain cravings that you have built up over the years. It's going to take a certain amount of time for you to overcome these cravings. The idea is not to upset the balance more often that you maintain it. You eat heavy one day, and then the next day comes. It's a brand-new day." [p.33]

* Set your own pace; don't try to switch over all at once. Baby steps!

* It took you X number of years to put the weight on, so it's not going to come off overnight ... "the important thing is to START" to make changes that move you TOWARD your goal!

* "You are on a journey; let it be fun, not an ordeal. You can drive from the West Coast to the East Coast in three days at breakneck speed and miss all of the sights & splendor this country has to offer; or you could take three weeks and enjoy yourself. Take your time, and be confident that you will reach your destination (goal) a happier, healthier person for the effort expended on your own behalf." [p.97]

*** "The practice that will help you eliminate that craving for sweets more than anything else is the correct consumption of FRUIT. The sugar in fruit is untampered with and supplies the body with the nutrients it craves." [p.98]
Emphasis mine ... this is my BIGGEST issue!

* "Whatever you have added (meat) to your salad will break down more quickly & pass through your system more easily due to its properly combined nature and the presence of all the fresh, raw vegetables." [p.139]

RE: Eating at buffets, etc:
-> "Before taking a plate, survey the offerings & decide
what your plan will be." [p.??]

---

Causes of OVEREATING: [p.146]

1) "When no nutrients are being absorbed by your intestines as a result of clogging, the body sets off an alarm that it has not been fed, and even though we have just eaten, we want to eat more."

2) "There is no better way to malnourish your body than to eat processed & junk foods excessively... If they are large quantities of junk food, the body experiences slow starvation. Our bodies set off the alarm, once again, for more food because they are literally starving ... NUTRITIONALLY!"

---

* "The key is DIRECTION, not speed." [p.224]

[from chapter 7]:
* "Fruit is the most important food we can put into the human body

* "Fruit has the highest water-content of any food ... all of it is 80-90% cleansing, life-giving water."

* "All of the vitamins, minerals, carbohydrates, amino acids, & fatty acids that the human body requires for its existence are to be found in fruit."

* "Fruit requires less energy to be digested than any other food."

* "By its nature, fruit affords the body the opportunity to cleanse built-up residue from the system." (p.50)

** "Fuel value should always be the foremost factor in determining the worth of any food." [chapter 7]

* Try different salads as meals ... add some meat to it, and lots of raw veggies. (ie: Chicken Caesar Salad)

**** "Calorie-counting is a very antiquated and ineffective means of trying to regulate one's weight. It looks viable in theory, but so does the theory that the sun orbits the earth. Calorie-counting is an unrealistic guage by which to measure one's progress. That is why so many calorie-counters do not find the results they are looking for, even though they diligently count their calories." [p.58] ****

* "Any time you alter your eating habits, your body has to adjust to that change, and in so doing, can initially leave you feeling out of sorts." [p.63]

* "You have the rest of your life, so don't put undo pressure on yourself." [p.66]

* "If the principles [of Intuitive Eating] make sense to you, and you're willing to try them, that's all it will take!" [p.66, in brackets mine]