Total Body Diet For Dummies

Total Body Diet For Dummies


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Total Body Diet For Dummies by Victoria Shanta Retelny, Academy of Nutrition & Dietetics

Develop your own personal weight loss plan based on sound expert advice

Total Body Diet for Dummies is your expert-led guide to losing weight — and keeping it off — the healthy way. It's easy to fall into the trap of fad diets with their promises of fast results and little effort, but fad diets are often ineffective at best, or downright dangerous at worst. This book gives you the benefit of expertise instead, putting Academy of Nutrition and Dietetics guidelines right at your fingertips. You'll learn why physical activity, calorie counting, and psychological support are the cornerstones of successful and lasting weight loss, and why you should track your food intake, exercise, and sleep. You'll learn all about the various tools that can help you reach your goals, including mindful eating, wearable technology and mobile apps, and how to choose the right ones for you. Written by a registered dietitian nutritionist, these easy-to-follow and simple-to-apply tips will help you develop a customized weight loss plan without upending your day-to-day life or breaking your budget.

Conflicting guidance and questionable sources can make it that much harder to lose weight successfully without the help of a knowledgeable professional. This book cuts through the noise to bring you real guidance based on real research, with true expert advice to help you:

  • Lose weight for good in a mindful way
  • Become lean, strong, and healthy
  • Stay on track with wearable tech
  • Feel better and get energized

Losing weight is not about 'magical' foods or self-deprivation. It's about your overall pattern of food intake, and most foods can fit into a healthy pattern in moderation. You just need to learn how to do it mindfully. Total Body Diet for Dummies is the supportive, informative guide you need to get right on track to a healthier you.

Product Details

ISBN-13: 9781119110583
Publisher: Wiley
Publication date: 01/26/2016
Series: For Dummies Series
Pages: 312
Sales rank: 664,418
Product dimensions: 7.30(w) x 9.20(h) x 0.50(d)

About the Author

Victoria Shanta Retelny, RDN, LDN, and "The Lifestyle Nutritionist," is a nationally recognized lifestyle nutrition expert, author, and culinary and media consultant. Victoria has written dozens of nutrition-related articles for national publications and contributes her expertise to media outlets.

The Academy of Nutrition and Dietetics is the world's largest organization of food and nutrition professionals, with over 75,000 members committed to improving health and advancing the profession of dietetics through research, education, and advocacy.

Table of Contents

Introduction 1

About This Book 1

Foolish Assumptions 2

Icons Used in This Book 3

Beyond the Book 3

Where to Go from Here 3

Part I Getting Started With the Total Body Diet 5

Chapter 1 Talking Total Body Wellness 7

The Whole Picture of You 8

Getting into a wellness state of mind 9

The Total Body Lifestyle 9

It's beyond dieting - it's about living 9

Making healthier food choices 10

Setting boundaries to create limitless possibilities 10

Clueing into Your Appetite 11

Getting intimate with hunger and fullness 12

Knowing when to start and when to stop eating 12

Understanding why you can't stop at one bite 13

Recharging with Rest 14

Recognizing the power of catnaps 15

Relishing your bedtime routine 15

Identifying the importance of a good night's sleep 16

Chapter 2 What Is the Total Body Diet? 19

The Principles of the Total Body Diet 19

Counting Calories without Forgetting about Quality 20

Qualifying your calories 20

Getting better-for-you calories 22

Checking in with yourself 23

Let's Get Physical! 24

Knowing how much movement you need 25

Reducing the time you spend on your keister 25

Stretching your way to good health 26

Getting Psyched: Keeping in Mind Your Mental Health 27

Ready, Set, Go! A Self-Assessment 28

Chapter 3 Managing Your Waistline and Beyond 31

Health in Numbers 32

Clearing Up Cholesterol Confusion 32

Differentiating the types of cholesterol 33

Focusing on food 34

Becoming Blood Sugar Savvy 35

Controlling blood sugar 36

Watching the added sugar 36

Keeping Your Blood Pressure in Check 37

Befriending potassium-rich foods 38

Limiting high-sodium foods 38

Putting a lock on stress and anxiety 39

Clamping down on alcohol 40

Keeping Tabs on Your Waistline 40

Making friends with your tape measure 40

Deciphering the story your waistline is revealing 42

Chapter 4 Designing a Total Body Diet-Friendly Kitchen 45

Ridding Your Kitchen of Not-So-Healthy Foods 45

Your fridge 46

Your freezer 49

Your pantry 52

Cooking Techniques for Your Total Body 53

Grilling 53

Roasting 54

Broiling 55

Sautéing 55

Steaming 55

Baking 56

Microwaving 56

Eating Well on a Budget 57

Healthy and cheap eats 57

Cook once, eat twice 57

Savvy grocery store shopping 58

Planning Your Meals for Success 59

Becoming a meal-planning pro 59

Set it and forget it 59

Navigating grocery store trips 60

Part II Total Body Diet Rules 61

Chapter 5 Foods for Total Body Balance 63

Identifying the Primary Players: Carbs, Protein, and Fat 64

Carbohydrates 64

Whole-grain goodness 65

Pulses: Beans, lentils, and peas 66

Fantastic fruits 67

Valuable veggies 69

A dose of dairy 71

Proteins 73

Plant protein power 73

Protein from land and sea 74

Fats 75

Oils 75

Nuts, seeds, and nut butters 77

Fatty fruits: Avocado and coconut 78

Knowing What to Keep in Check 79

Sugar 79

Protein 80

Fat 80

Salt 81

Chapter 6 Focusing on Calories and Portion Size 83

Getting the Inside Scoop on Calories 84

What are calories, anyway? 84

Figuring out your calorie needs for a day 85

Managing calories in and out 85

Becoming an Expert Portionist 87

Putting the Halt on Calorie Overload 88

Eat like a bird, not a bear 89

Check please! Leaving the table when you're done eating 89

Banishing the nighttime cravings 90

Chapter 7 Move, Move, Move: Understanding the Importance of Exercise 91

Reaping the Rewards of Fitness 92

Maintaining flexibility, strength, and posture 92

Elevating your mood 92

Thinking crystal clear 93

Getting a good night's sleep 94

Making Small Changes in Your Daily Life 95

Move More, Weigh Less 97

Chapter 8 Assembling Your Total Body Diet Team 101

Understanding the Importance of a Support Team 102

Assembling a good healthcare team 102

Shopping around 104

Leaning on your team 105

Looking at Your Support Options 107

Support groups: Becoming a groupie 107

Finding support online 108

One-on-one counseling 110

Tackling Behavior Change Head On 111

Cognitive behavioral therapy to the rescue 113

Do your homework 114

Being patient: Old habits the hard 114

Part III Total Body Diet Recipes 117

Chapter 9 Breakfasts 119

Cereals, Muffins, and Breads 120

Fruit and Vegetable Dishes 125

Nut, Egg, and Meat Dishes 129

Yogurt and Cheese Dishes 133

Chapter 10 Lunches 139

Soup's On! 140

Sandwich Time 145

Get Your Midday Salad Fix 149

Chapter 11 Dinners 153

Vegetable and Bean Dishes 154

Dishing Up Chicken and Turkey 159

Scrumptious Seafood 164

Chapter 12 Desserts and Snacks 169

Fruity and Sweet Treats 170

Chocolate Decadence 176

Yogurt Delights 181

Part IV Getting Mindful the Total Body Way 185

Chapter 13 The Ins and Outs of Mindful Eating 187

Mindful Eating 101 187

Minding what goes into your mouth 188

Savor, savor, savor 189

Looking in from the outside: The art of eating objectively 189

Developing Appetite Intimacy 191

Are you really hungry for food? 192

Appetite revelations: What your appetite is telling you 194

Mindful Eating and Your Total Body Diet 195

How to eat and drink mindfully every day 196

The benefits of mindful eating for your total body 198

Getting hands on with mindfulness exercises 199

Chapter 14 Mindful Eating for Every Occasion 203

Making Sure You're Never Caught Off Guard 203

Holding onto common sense on vacation 204

Keeping your head over the holidays 205

Planning before the party 206

Waking up to healthy eating on weekends 207

A Mindful Eating Toolbox for Total Body Wellness 208

Talking the mindful eating lingo 208

Rewarding yourself without food 209

Saying farewell to emotional triggers 209

Saying Goodbye to Saboteurs 210

Dining out smart 210

Creating a new work environment 211

Making healthier convenient choices 212

Craving Healthful Foods First 213

Turning food cravings into healthy food moments 213

Allowing small indulgences and moving on 214

Writing it down 214

Budgeting for Extras 215

Choosing healthful foods and less (unhealthy) extras 215

Budgeting your calories (with your finances) 216

Saving calories and money 216

Part V The Part of Tens 219

Chapter 15 Ten Tips for Sticking to the Total Body Diet for Life 221

Taking It One Day at a Time 221

Relishing the Small Successes 222

Visualizing Your Goal 222

Eating Healthful Food First 223

Bouncing Back from a Bump in the Road 224

Being Open to New Foods 224

Making Sure Your Hormones Don't Rule Your Life 225

Understanding Your Aging Body 226

Eating Well for Baby and You 227

Saying No When You Need To 228

Chapter 16 Ten Tech Tools for the Total Body Diet 229

SuperTracker 230

MyDietitian 231

Lose It! 231

Emeals 232

Lark 233

MyFitnessPal 233

Sleep Genius 234

Before I Eat, Moment in the Zone 234

HAPIfork 235

Meallogger 236

Chapter 17 Ten Ways to Stay Active 237

Running 238

Walking 238

Swimming 239

Bike Riding 240

Yoga 240

Pilates 242

Cross-Training 242

Skating 243

Climbing 243

Stretching 244

Chapter 18 Ten Tips for Keeping the Weight Off 245

Keep a Food Diary 246

Plan, Plan, Plan 246

Cook the Healthy Way 247

Steer Clear of Temptations 248

Establish a Supportive Structure 248

Check in with Yourself 249

Savor Good Foods and Flavors 250

Stay Active Every Day 250

Eat Balanced Meals and Snacks 251

Allow Small Indulgences 252

Appendix: Metric Conversion Guide 253

Index 257

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