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healthy moms

 Walk  Trash the fridge

 Call or email your buddy with your steps, food diary, weight and waist measurements each week! If you do, this diet will be a lifestyle that will never fail you.


Achieve your own before & after with this fail-safe diet!

Science has just started to unlock the biological mysteries that explain why we store fat and gain weight. Having the medical evidence about food, appetite and satiety (satisfaction, that’s right!) means you can tackle your weight problem with the only weapon that works: knowledge. You can reprogram your body so that you can keep off extra weight forever.

Work smarter, not harder. On our plan, you can

expect to drop up to 2 inches from your waist (or a dress size) within 2 weeks. You’ll continue to see results steadily after that. You may be focused on the end goal, but we believe the path you choose to get there is what really determines whether you’ll make it or not.


Map your meal

strategy Eat 3 main meals plus snacks, so you’re never hungry. No eating within 3 hours of bedtime. Consider dessert an every-other- day treat at most. By incorporating snacks, you avoid hunger emergencies, for which apples, almonds, walnuts and edamame (soybeans) are good choices.

Automate 2 meals & 2 snacks

each day To help make eating automatic, pick at least 1 meal a day to alter and have the same few food choices every day for all other meals and snacks—alternate 1 or 2 breakfasts, 1 or 2 sets of snacks, and 1 or 2 lunches. Then, spice up dinner time with varied and interesting meal choices.

Simple sugars, syrups This includes brown sugar, dextrose, corn sweetener, fructose (as in high-fructose corn syrup), glucose, corn syrup, invert sugar, maltose, lactose, malt syrup, molasses, evaporated cane sugar, raw sugar, and sucrose. Keep a little table sugar, honey and maple syrup handy, because you’ll use them for recipes.

Saturated fats This includes most 4-legged animal fat, milk fat, butter or lard, 2-legged animal skin and tropical oils, such as palm and coconut.

Trans fats This includes partially hydrogenated fats, vegetable oil blends that are hydrogenated and many margarines and cooking blends. (If you must, use cholesterol-fighting sterol spreads, such as Promise and Benecol.)

Enriched flours and all flours other than 100% whole grain or 100%

whole wheat This includes enriched white flour, semolina, durum wheat and any of the acronyms for flour that is not whole wheat—they should not be in your kitchen.

T ink of your waist management plan a little like the way you’d drive to work. Maybe the fi rst day on a new job in a new city, you took the highway. But then you found out it was more clogged than Rapunzel’s shower drain. So you experimented with a few back roads, shortcuts and bypasses until you found the very best way to get to work. Now you don’t need a map; you do it automatically and don’t spend a single nanosecond worrying about what turn to take. It’s automatic—just the way your approach to eating should be. When you’re starting out on this plan, you’ll experiment with diff erent routes, get stuck in a few traffi c jams, and maybe even get a little lost along the way. But if you stick with it and fi nd the right course, you’ll automate your habits, regulate your body’s hormones, and make healthy eating the easiest trip you’ve ever made. It will take some eff ort at the start to retrain

your habits, palate and muscles, but this program is a lifelong eating, activity and behavior plan that will become as routine as going to the bathroom before bed.

MICHAEL F. ROIZEN, MD, is chief wellness officer and chair of the Wellness Institute at the Cleveland Clinic. MEHMET C. OZ, MD, is the host and executive producer of the Dr Oz TV show. He is also a professor and vice chairman of surgery, as well as director of the Cardiovascular Institute and Integrated Medical Center, at New York’s Presbyterian- Columbia University.

ISSUE 12 / Fall 2013 Healthy Mom&Baby 15


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