American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss

American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss

by American Heart Association

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Overview

By now, you’ve heard of (and maybe tried) them all: the low-carb diet, the grapefruit diet, the miracle diet . . . the list goes on and on. Fad diets may promise a quick fix, but few deliver lasting results. If you’re like millions of other Americans, you’re still struggling to lose weight and get in shape—without harming your long-term health in the process.

It’s time to leave behind the one-size-fits-all approach to dieting. Now, the American Heart Association, the nation’s most trusted authority on heart-healthy living, introduces its first-ever comprehensive weight-loss book. No-Fad Diet helps you create a personalized plan to lose weight in a healthful way. After a simple assessment of your current habits, you choose the eating and exercise strategies that best fit your needs. You’ll learn how to set realistic goals, eat well to lose extra pounds safely, and add physical activity to keep the weight off for good.

This book offers more than 190 delicious, all-new recipes, including Cream of Triple-Mushroom Soup, Tilapia Cham-pignon, Chicken Pot Pie, Pumpkin-Cranberry Pancakes, and Vanilla Soufflé with Brandy-Plum Sauce. You’ll also find two weeks of sample menus, guidelines for meal planning, useful tips on dining out and food shopping, and sound advice for staying on track to reach your target weight.

If you’re fed up with fads and want a diet that can provide a lifetime of effective weight control, No-Fad Diet is the book for you.

Tired of losing weight and gaining it back?

Sick of fad diets and gimmicks?

Frustrated by crazy food restrictions?

Try the No-Fad Diet


What’s the only effective way to lose weight and keep it off? It’s simple: Calories in must be less than calories out. But since the factors that contribute to this not-so-magic formula are different for everyone, a one-size diet plan does not fit all.

The No-Fad Diet includes:

•Tips on turning negative thinking into positive rewards

•Simple quizzes to find the approach that’s best for you

•Diary pages to record and monitor your eating and activity habits

•Strategies to reduce calories and increase your activity levels

•Guidelines to help you prepare your own nutritious meals

•More than 190 delicious and healthful recipes

•Techniques to maintain your momentum

The weight-loss strategies in this book are based on reliable scientific research and are backed by respected medical professionals. The American Heart Association has the information you can trust.



Also available as a Random House Large Print Edition

Product Details

ISBN-13: 9780307347428
Publisher: Potter/Ten Speed/Harmony/Rodale
Publication date: 12/26/2006
Series: American Heart Association
Edition description: Reprint
Pages: 464
Sales rank: 316,176
Product dimensions: 6.10(w) x 9.20(h) x 0.99(d)

About the Author

The American Heart Association is the nation’s most trusted authority on cardiovascular health. Its bestselling library of cookbooks includes:

•The New American Heart Association Cookbook, 7th Edition

•American Heart Association Low-Fat, Low-Cholesterol Cookbook, 3rd Edition

•American Heart Association One-Dish Meals

•American Heart Association Low-Calorie Cookbook

•American Heart Association Low-Salt Cookbook, 2nd Edition

•American Heart Association Quick & Easy Cookbook

•American Heart Association Meals in Minutes Cookbook


The American Heart Association has affiliates that serve the entire United States. For more information, call 1-800-AHA-USA1 (1-800-242-8721).

Read an Excerpt

American Heart Association No-Fad Diet


By American Heart Association

Random House

American Heart Association
All right reserved.

ISBN: 1400051592


Chapter One

Tilapia and Spinach Roll-ups with Shallot and White Wine Sauce

Serves 4; 3 ounces fish per serving

Mild-flavored tilapia, which blends so nicely with other foods, is complemented here with baby spinach leaves and a topping of crushed walnuts.

Ingredients
4 tilapia fillets (about 4 ounces each)
1/4 teaspoon salt
Pepper to taste
5 ounces fresh baby spinach leaves
1/2 cup shredded or grated Parmesan cheese
1 cup dry white wine (regular or nonalcoholic), plus more as needed
1/2 cup fat-free, low-sodium chicken broth or low-sodium
vegetable broth, plus more as needed
1 medium shallot, minced
2 tablespoons walnuts, crushed

To Prepare

Preheat the oven to 375°F.

Rinse the tilapia and pat dry with paper towels. Place the fish on a flat surface. Sprinkle the fish with the salt and pepper. Place the spinach on the fish. Sprinkle with the Parmesan. Starting at a short end, roll each fillet jelly-roll style. Secure each roll-up with a wooden toothpick. Place the fillets in a glass 13 x 9 x 2-inch baking dish.

Pour the wine and broth over the fish, using enough liquid to fill the dish to a depth of about 1/2 inch.

Sprinkle the shallot over the fish.

Bake, covered, for 30 minutes, or until the fish flakes easily when tested with a fork.

To serve, using a slotted pancake turner, transfer the roll-ups to plates. Sprinkle with the walnuts.

Per Serving
calories  188
total fat  6.0 g
saturated  2.0 g
polyunsaturated  2.0 g
monounsaturated  1.0 g
cholesterol  50 mg
sodium  383 mg
carbohydrates  3 g
fiber  1 g
sugar  0 g
protein  22 g

Dietary Exchanges
1 vegetable; 3 lean meat


Excerpted from American Heart Association No-Fad Diet by American Heart Association Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents


Acknowledgments     vii
Preface     ix
Introduction: welcome to a no-fad way of life     x
Losing Weight and Keeping it Off     1
Think Smart: find a new start     2
Eat Well: a personal approach to a healthful weight     10
Move More: more fit and less fat     40
Maintaining Momentum: keep up the good work     63
Pass it on: food, fitness, and the family     72
Menu Planning and Recipes     81
Menus
1,200 calories     86
1,200 calories     93
1,600 calories     100
1,600 calories     107
2,000 calories     114
2,000 calories     121
Recipes
Appetizers, snacks, and beverages     138
Soups     154
Salads     172
Seafood     196
Poultry     230
Meats     272
Vegetarian entrees     314
Vegetables and side dishes     348
Breads and breakfast dishes     370
Desserts     380
Appendixes     409
Shopping     410
Cooking     416
Eating out     419
Common foods bycalorie count     423
Food diary page     426
Activity diary page     427
Equivalents     428
Health implications of overweight and obesity     429
American heart association national center and affiliates     435
Index     436

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American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss 3.5 out of 5 based on 0 ratings. 2 reviews.
Anonymous More than 1 year ago
Dissapointed.... who knew, publish date 2005!
Anonymous More than 1 year ago
We were looking for a sensible eating plan and this is it!! Great meal plans, and I can't say enough about the recipes! Everything we've had so far has been delicious! A must buy for anyone looking for guidance on eating right!