The Vice-Busting Diet: A 12-Week Plan to Break Your Worst Food Habits and Change Your Life Forever - Hardcover
Inhaltsangabe
Julia Havey has lost 130 pounds and kept it off for ten years. She's discovered the key to losing weight and keeping it off--small changes add up to big results. Unlike other diets that ask you to overhaul eating habits or eliminate food groups, The Vice-Busting Diet allows readers to discover what's getting in the way of weight loss. Whether it's soda, fast food, sweets or another temptation, Julia Havey teaches you how to eliminate it and replace it with a healthy alternative--with practical advice and a healthy dose of motivation.
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Über die Autorin bzw. den Autor
JULIA GRIGGS HAVEY, "Master Motivator" to fourteen million readers at eDiets.com, is the author of Awaken the Diet Within. She has been featured in Glamour, Woman's World, First for Women, and appeared on radio stations across the nation. J.PATRICK HAVEY, D.C. is the president of The Health & Wellness Institute, DC PC. They live in St. Louis, Missouri.
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If you change one bad eating habit, you can change your life. Julia Havey lost 130 pounds and has kept if off for ten years. Through her experience she has discovered the key to losing weight and keeping it off - one small change a day adds up to big results. Unlike other diets that ask you to overhaul eating habits or eliminate entire food groups, The Vice-Busting Diet allows you to discover what is getting in the way of weight loss. For some it's soda, others fast food, still others sweets - no matter what temptation lures you off the diet wagon, Julia Havey can teach you to eliminate that thing that trips you up. What's more she will help you to replace the unhealthy habit with a healthy alternative. At every step of the way Julia gives practical, time-tested advice laced with a healthy dose of motivation.
The 12-week program will take you by the hand and help you to gradually change the way you eat and teach you how to add exercise into your life. At the end of the 12 weeks you will have beaten at least one diet vice, lost weight, begun to exercise and feel much better about yourself.
You have the ability to make changes in the way you eat, Julia Havey will show you how.
The 12-week program will take you by the hand and help you to gradually change the way you eat and teach you how to add exercise into your life. At the end of the 12 weeks you will have beaten at least one diet vice, lost weight, begun to exercise and feel much better about yourself.
You have the ability to make changes in the way you eat, Julia Havey will show you how.
Aus dem Klappentext
“After years of helping others lose weight, I have come to the conclusion that the answer to our obesity problem in the United States lies with each of us overcoming our diet vices. This may sound too over simplified, but I truly believe, and will show you, that this is probably the biggest hurdle to getting a handle on the extra weight and the extra calories that you don’t need. It’s not that we haven’t had the right eating plan, or the correct food combinations, or an improper “points” system. I don’t believe that we lack the intelligence to discern between good and bad foods. I think it boils down to a few simple contributing factors. But I am also convinced that we have been conditioned to believe that dieting is complicated and that we must follow a diet in order to lose weight.
We have been sidetracked for so long on this topic of dieting, that I think what happened to me is what is happening to the entire country – we’re dieting ourselves to a state of obesity! If you think about it, you’ve probably tried at one time or another to radically change what you eat in order to follow the recommendations of some expert’s diet plan. I’m guessing that didn’t work out to well. If you are anything like I was, you couldn’t stick with those radical changes and you jumped back in (face first!) to the foods you ate before. That sums up how just about all of us have dieted – on and off for years.
Let’s be honest – there are plenty of foods out there I think you would agree that aren’t healthy. In fact, I’m willing to bet that you not only know what foods aren’t healthy, but which ones and how much of them you eat! See, I believe that we don’t need an expert to tell us how to diet. And since I’m speaking about ‘experts’ in the third person, I obviously don’t put myself in the ‘expert’ category. But I believe I know some things about the way to live in order to achieve a healthy weight. And the first thing you need to know is that identifying the diet vices in your life is the first step to gaining control of your life and your weight.”
---Julia Havey
We have been sidetracked for so long on this topic of dieting, that I think what happened to me is what is happening to the entire country – we’re dieting ourselves to a state of obesity! If you think about it, you’ve probably tried at one time or another to radically change what you eat in order to follow the recommendations of some expert’s diet plan. I’m guessing that didn’t work out to well. If you are anything like I was, you couldn’t stick with those radical changes and you jumped back in (face first!) to the foods you ate before. That sums up how just about all of us have dieted – on and off for years.
Let’s be honest – there are plenty of foods out there I think you would agree that aren’t healthy. In fact, I’m willing to bet that you not only know what foods aren’t healthy, but which ones and how much of them you eat! See, I believe that we don’t need an expert to tell us how to diet. And since I’m speaking about ‘experts’ in the third person, I obviously don’t put myself in the ‘expert’ category. But I believe I know some things about the way to live in order to achieve a healthy weight. And the first thing you need to know is that identifying the diet vices in your life is the first step to gaining control of your life and your weight.”
---Julia Havey
“After years of helping others lose weight, I have come to the conclusion that the answer to our obesity problem in the United States lies with each of us overcoming our diet vices. This may sound too over simplified, but I truly believe, and will show you, that this is probably the biggest hurdle to getting a handle on the extra weight and the extra calories that you don’t need. It’s not that we haven’t had the right eating plan, or the correct food combinations, or an improper “points” system. I don’t believe that we lack the intelligence to discern between good and bad foods. I think it boils down to a few simple contributing factors. But I am also convinced that we have been conditioned to believe that dieting is complicated and that we must follow a diet in order to lose weight.
We have been sidetracked for so long on this topic of dieting, that I think what happened to me is what is happening to the entire country – we’re dieting ourselves to a state of obesity! If you think about it, you’ve probably tried at one time or another to radically change what you eat in order to follow the recommendations of some expert’s diet plan. I’m guessing that didn’t work out to well. If you are anything like I was, you couldn’t stick with those radical changes and you jumped back in (face first!) to the foods you ate before. That sums up how just about all of us have dieted – on and off for years.
Let’s be honest – there are plenty of foods out there I think you would agree that aren’t healthy. In fact, I’m willing to bet that you not only know what foods aren’t healthy, but which ones and how much of them you eat! See, I believe that we don’t need an expert to tell us how to diet. And since I’m speaking about ‘experts’ in the third person, I obviously don’t put myself in the ‘expert’ category. But I believe I know some things about the way to live in order to achieve a healthy weight. And the first thing you need to know is that identifying the diet vices in your life is the first step to gaining control of your life and your weight.”
---Julia Havey
We have been sidetracked for so long on this topic of dieting, that I think what happened to me is what is happening to the entire country – we’re dieting ourselves to a state of obesity! If you think about it, you’ve probably tried at one time or another to radically change what you eat in order to follow the recommendations of some expert’s diet plan. I’m guessing that didn’t work out to well. If you are anything like I was, you couldn’t stick with those radical changes and you jumped back in (face first!) to the foods you ate before. That sums up how just about all of us have dieted – on and off for years.
Let’s be honest – there are plenty of foods out there I think you would agree that aren’t healthy. In fact, I’m willing to bet that you not only know what foods aren’t healthy, but which ones and how much of them you eat! See, I believe that we don’t need an expert to tell us how to diet. And since I’m speaking about ‘experts’ in the third person, I obviously don’t put myself in the ‘expert’ category. But I believe I know some things about the way to live in order to achieve a healthy weight. And the first thing you need to know is that identifying the diet vices in your life is the first step to gaining control of your life and your weight.”
---Julia Havey
Rezensionen
Havey, author of Awaken the Diet Within and who serves as eDiets.com's "Master Motivator," was once a self-described "290-pound unhappy single mother." Now, she's 130 pounds lighter—weight loss she has maintained for a decade—and is married to her coauthor, a doctor and president of Missouri's Health and Wellness Institute. Havey shares her own breaking point: the time at which she realized "Deprivation is not living without certain foods, but living with them and being deprived of your true health and happiness!" The key to adopting a healthier lifestyle and a healthier life is the recognition and eradication (busting) of vices that are getting in the way of weight loss. The most common ones are soft drinks, fast food and television; the book offers strategies, affirmations and action plans for eradicating the negative influences of these bad habits. The book's centerpiece is a 12-week plan with specific, manageable goals for each step. An exercise plan and healthy recipes round out this straightforward though simplistic plan for lifestyle change. (July)
Copyright © Reed Business Information, a division of Reed Elsevier Inc. All rights reserved.
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Chapter One
How Diet Vices Have Changed the Weight of America
Before we begin, I think we need to take time to look at what has led many of us to one of those things we do on a regular basis that can be considered a bad habit. You may know someone who smokes and refers to it as his or her one vice. Or how about someone's favorite indulgence? For example, you see someone eating some chocolate chip cookies and he or she says, somewhat apologetically, "Everyone has a vice, and this is mine."
By combining that with diet we come up with a very clear definition of a diet vice: any habitual action that is keeping you from reaching and maintaining a healthy weight. For example, if you eat a dozen chocolate chip cookies every day at noon, you can rest assured that cookies are your diet vice. If you drink a gallon of regular soda every day, that is definitely a diet vice. If you sit on the couch and are glued to the television for four hours a day, that is a diet vice. If you eat Big Macs every day, that is your diet vice. If your portions sizes are too large, that could also be considered a diet vice.
After years of helping others lose weight, I have come to the conclusion that the answer to the obesity problem in the United States lies with each of us overcoming our diet vices. This may sound oversimplified, but I truly believe, and will show you, that diet vices are probably the biggest hurdle to getting a handle on the extra weight and the extra calories that we don't need. It's not that we haven't had the right eating plan, or the correct food combinations, or an improper "points" system. I don't believe that we lack the intelligence to discern between good and bad foods. I am convinced that we have been conditioned to believe that dieting is complicated and that we must follow a complex diet in order to lose weight.
I think what happened to me is what is happening to the entire country---we're dieting ourselves into a state of obesity. If you think about it, at one time or another you've probably tried to radically change what you eat in order to follow the recommendations of some expert's diet plans. If you are anything like I was, you couldn't stick with those radical changes and you jumped back (face-first) to the foods you ate before. That sums up how just about all of us have dieted---on and off for years.
Let's be honest. I think you would agree that plenty of foods out there aren't healthy. In fact, I'm willing to bet that you not only know what foods aren't good for you, but also how much of them you eat! See, I believe that we don't need an expert to tell us how to diet. I also believe I know some things about the way to live in order to achieve a healthy weight. The first thing you need to know is that identifying the diet vices in your life is the first step to gaining control of your life and your weight.
I have identified the top three diet vices that have gotten in the way of many of my clients' weight loss and have also led to the weight problems of many subscribers to eDiets.com whom I have worked with. If your vice isn't in the top three, don't worry. I will help you to identify your individual vice and show you the way to break the bad habit (or habits) that is keeping you from your weight loss goals.
Top Three Diet Vices
The top three major diet vices that contribute most to obesity are sugary and/or soft drinks, fast food, and television. Again and again, I've seen them as the common denominator in so many people's weight loss struggles and I've also seen studies that have borne this out.
Soft Drinks
Soft drinks and beverages that are not "diet" are by far one of the single most important items making a major contribution to the obesity epidemic. In Eric Schlosser's Fast Food Nation (New York: Houghton-Mifflin, 2001), he explains that "during the 1950s the typical soft-drink order at a fast-food restaurant contained about eight ounces of soda." Mr. Schlosser goes on to describe the quantity of a typical size soft drink today: "a 'large' soda at McDonald's is 32 ounces." Thirty-two ounces is exactly four times the 8-ounce size. And that large size soda contains a whopping 310 calories. We are getting too many calories from soft drinks at fast-food restaurants. The majority of those calories come from refined sugar.
Refined Sugar---A Big Problem
According to the American Journal of Clinical Nutrition (1995), carbonated soft drinks "are the biggest source of refined sugars in the American diet." Many people drink soft drinks throughout every day. "The USDA [United States Department of Agriculture] recommends that the average person on a 2,000-calorie daily diet include no more than 40 grams of added sugars, which is about the amount of sugar in a 12-ounce soft drink." The ERS goes on to report that in the year 2000, each American consumed an average of 152 pounds of caloric sweeteners. These are the sweeteners you can read about on the side of any bottle or can of soda and juice drink.
The National Soft Drink Association's (NSDA) report in 2000 claims, "The average American consumed more than 53 gallons of soft drinks." That amounts to "$60 billion annually [spent] on carbonated soft drinks" according to the NSDA. You can see that about half of the 152 pounds per year of caloric sweeteners (and this is refined sugar) comes from soft drinks. In the 1950s, high-fructose corn syrup use was practically negligible, while in the year 2000 it accounted for almost 64 pounds per person (based on dry weight).
Terms like sucrose, fructose, glucose, maltose, and lactose may mean something to a scientist, but how are we supposed to understand what we're putting into our mouths?
Sucrose: More commonly known as white, refined, table sugar, it comes from sugar cane, sugar beets, and sugar maples, and is the most widely used form of sugar.
Fructose: Is found naturally in fruits and honey. It can also be commercially refined from corn, sugar beets, and sugar cane. Currently, the most popular form of refined fructose is corn syrup, which is added to hundreds of products. It is about 70 percent sweeter than sucrose.
As far as nutritional benefit to our bodies, all simple sugars are empty calories---about four per gram. As for their impact upon our bodies, sucrose is the worst. It demands the production of insulin by our pancreas, causes significant fluctuation in blood-sugar levels, and robs nutrients from various stores in our bodies in order to be digested.
These figures are intended to open your eyes to the fact that soft drinks alone are contributing enough to our extra weight to make a big difference!
The negative effects of soft drink consumption goes beyond too may "bad" calories. There is a physiological issue that has to do with how your body deals with or receives soft drinks. According to the International Journal of Obesity (June 2000) "the calories from liquids don't seem to register the same way as solid foods with the same 'bad' calories like candy." In other words, the calories from a liquid are worse than the same calories from a food. These unhealthy calories aren't processed in your body the same way as a food with the same number of calories.
Your body processes liquids much more quickly than solids, so a soft drink or high-calorie beverage won't fill you up the same way food can. Also, these types of sugars dehydrate your body.
The Caffeine Habit
An additional contributing factor to the increase in consumption of soda is caffeine. It's easy to get into the habit of having a caffeinated drink every day. It tastes good and can give you an energy boost. There may be some interesting news regarding that habit. It turns out that a study funded by the National Institute on Drug Abuse found that caffeine cannot be detected as a flavor (despite claims). Also, according to Dr. Roland Griffiths (in a Hopkins Medicine August 2000 press release), "the same is being said about caffeine that is said (and was said) about nicotine---that each is an addictive and mood-altering drug." This adds to the reason it may be so easy to become addicted to soft drinks and why there has been such an overwhelming increase in consumption over the past fifty years.
So whether it is soda or sweetened tea or juice drinks the increased consumption of the sugar (and sometime caffeine) has led to a dangerous habit that in turn has led to overweight for millions of Americans.
Fast Food
Fast food and soft drinks go hand in hand and they are the one-two punch that is keeping many of us from our healthy weight goals.
According to the U.S. Foodservice Industry, the number of fast-food restaurants more than doubled from 1972 to 1995, and there are about a quarter of a million nationwide. This doesn't include the small cafeterias, the vending machines, gas stations, quick shops, and so on that also have various high-calorie, high-fat foods. For the purposes of this discussion, we will focus only on the fast-food restaurants.
The most common item available at a fast-food restaurant is beef, and our consumption of beef has steadily increased over the last fifty years. In the 1950s we consumed an annual average of 53 pounds of beef per person, while in the year 2000 the annual average was 65 pounds per person, and from all indications, that number continues to rise today. What goes great on a hamburger? Right---cheese! Our cheese consumption has skyrocketed in this same time period. According to the Agricultural Fact Book, the average "annual consumption of cheese increased 287 percent" during those fifty years. That's an annual average per person of "7.7 pounds in the fifties to a 29.8-pound average in 2000." That's enough to make a few people overweight.
What Are You Eating?
It's time to grasp the forgotten truth about many fast foods---they're high-calorie, high-fat, unhealthy foods that don't belong in your diet.
Along with the advent of fast-food restaurants we have changed other eating habits. The consumption of milk ...
How Diet Vices Have Changed the Weight of America
Before we begin, I think we need to take time to look at what has led many of us to one of those things we do on a regular basis that can be considered a bad habit. You may know someone who smokes and refers to it as his or her one vice. Or how about someone's favorite indulgence? For example, you see someone eating some chocolate chip cookies and he or she says, somewhat apologetically, "Everyone has a vice, and this is mine."
By combining that with diet we come up with a very clear definition of a diet vice: any habitual action that is keeping you from reaching and maintaining a healthy weight. For example, if you eat a dozen chocolate chip cookies every day at noon, you can rest assured that cookies are your diet vice. If you drink a gallon of regular soda every day, that is definitely a diet vice. If you sit on the couch and are glued to the television for four hours a day, that is a diet vice. If you eat Big Macs every day, that is your diet vice. If your portions sizes are too large, that could also be considered a diet vice.
After years of helping others lose weight, I have come to the conclusion that the answer to the obesity problem in the United States lies with each of us overcoming our diet vices. This may sound oversimplified, but I truly believe, and will show you, that diet vices are probably the biggest hurdle to getting a handle on the extra weight and the extra calories that we don't need. It's not that we haven't had the right eating plan, or the correct food combinations, or an improper "points" system. I don't believe that we lack the intelligence to discern between good and bad foods. I am convinced that we have been conditioned to believe that dieting is complicated and that we must follow a complex diet in order to lose weight.
I think what happened to me is what is happening to the entire country---we're dieting ourselves into a state of obesity. If you think about it, at one time or another you've probably tried to radically change what you eat in order to follow the recommendations of some expert's diet plans. If you are anything like I was, you couldn't stick with those radical changes and you jumped back (face-first) to the foods you ate before. That sums up how just about all of us have dieted---on and off for years.
Let's be honest. I think you would agree that plenty of foods out there aren't healthy. In fact, I'm willing to bet that you not only know what foods aren't good for you, but also how much of them you eat! See, I believe that we don't need an expert to tell us how to diet. I also believe I know some things about the way to live in order to achieve a healthy weight. The first thing you need to know is that identifying the diet vices in your life is the first step to gaining control of your life and your weight.
I have identified the top three diet vices that have gotten in the way of many of my clients' weight loss and have also led to the weight problems of many subscribers to eDiets.com whom I have worked with. If your vice isn't in the top three, don't worry. I will help you to identify your individual vice and show you the way to break the bad habit (or habits) that is keeping you from your weight loss goals.
Top Three Diet Vices
The top three major diet vices that contribute most to obesity are sugary and/or soft drinks, fast food, and television. Again and again, I've seen them as the common denominator in so many people's weight loss struggles and I've also seen studies that have borne this out.
Soft Drinks
Soft drinks and beverages that are not "diet" are by far one of the single most important items making a major contribution to the obesity epidemic. In Eric Schlosser's Fast Food Nation (New York: Houghton-Mifflin, 2001), he explains that "during the 1950s the typical soft-drink order at a fast-food restaurant contained about eight ounces of soda." Mr. Schlosser goes on to describe the quantity of a typical size soft drink today: "a 'large' soda at McDonald's is 32 ounces." Thirty-two ounces is exactly four times the 8-ounce size. And that large size soda contains a whopping 310 calories. We are getting too many calories from soft drinks at fast-food restaurants. The majority of those calories come from refined sugar.
Refined Sugar---A Big Problem
According to the American Journal of Clinical Nutrition (1995), carbonated soft drinks "are the biggest source of refined sugars in the American diet." Many people drink soft drinks throughout every day. "The USDA [United States Department of Agriculture] recommends that the average person on a 2,000-calorie daily diet include no more than 40 grams of added sugars, which is about the amount of sugar in a 12-ounce soft drink." The ERS goes on to report that in the year 2000, each American consumed an average of 152 pounds of caloric sweeteners. These are the sweeteners you can read about on the side of any bottle or can of soda and juice drink.
The National Soft Drink Association's (NSDA) report in 2000 claims, "The average American consumed more than 53 gallons of soft drinks." That amounts to "$60 billion annually [spent] on carbonated soft drinks" according to the NSDA. You can see that about half of the 152 pounds per year of caloric sweeteners (and this is refined sugar) comes from soft drinks. In the 1950s, high-fructose corn syrup use was practically negligible, while in the year 2000 it accounted for almost 64 pounds per person (based on dry weight).
Terms like sucrose, fructose, glucose, maltose, and lactose may mean something to a scientist, but how are we supposed to understand what we're putting into our mouths?
Sucrose: More commonly known as white, refined, table sugar, it comes from sugar cane, sugar beets, and sugar maples, and is the most widely used form of sugar.
Fructose: Is found naturally in fruits and honey. It can also be commercially refined from corn, sugar beets, and sugar cane. Currently, the most popular form of refined fructose is corn syrup, which is added to hundreds of products. It is about 70 percent sweeter than sucrose.
As far as nutritional benefit to our bodies, all simple sugars are empty calories---about four per gram. As for their impact upon our bodies, sucrose is the worst. It demands the production of insulin by our pancreas, causes significant fluctuation in blood-sugar levels, and robs nutrients from various stores in our bodies in order to be digested.
These figures are intended to open your eyes to the fact that soft drinks alone are contributing enough to our extra weight to make a big difference!
The negative effects of soft drink consumption goes beyond too may "bad" calories. There is a physiological issue that has to do with how your body deals with or receives soft drinks. According to the International Journal of Obesity (June 2000) "the calories from liquids don't seem to register the same way as solid foods with the same 'bad' calories like candy." In other words, the calories from a liquid are worse than the same calories from a food. These unhealthy calories aren't processed in your body the same way as a food with the same number of calories.
Your body processes liquids much more quickly than solids, so a soft drink or high-calorie beverage won't fill you up the same way food can. Also, these types of sugars dehydrate your body.
The Caffeine Habit
An additional contributing factor to the increase in consumption of soda is caffeine. It's easy to get into the habit of having a caffeinated drink every day. It tastes good and can give you an energy boost. There may be some interesting news regarding that habit. It turns out that a study funded by the National Institute on Drug Abuse found that caffeine cannot be detected as a flavor (despite claims). Also, according to Dr. Roland Griffiths (in a Hopkins Medicine August 2000 press release), "the same is being said about caffeine that is said (and was said) about nicotine---that each is an addictive and mood-altering drug." This adds to the reason it may be so easy to become addicted to soft drinks and why there has been such an overwhelming increase in consumption over the past fifty years.
So whether it is soda or sweetened tea or juice drinks the increased consumption of the sugar (and sometime caffeine) has led to a dangerous habit that in turn has led to overweight for millions of Americans.
Fast Food
Fast food and soft drinks go hand in hand and they are the one-two punch that is keeping many of us from our healthy weight goals.
According to the U.S. Foodservice Industry, the number of fast-food restaurants more than doubled from 1972 to 1995, and there are about a quarter of a million nationwide. This doesn't include the small cafeterias, the vending machines, gas stations, quick shops, and so on that also have various high-calorie, high-fat foods. For the purposes of this discussion, we will focus only on the fast-food restaurants.
The most common item available at a fast-food restaurant is beef, and our consumption of beef has steadily increased over the last fifty years. In the 1950s we consumed an annual average of 53 pounds of beef per person, while in the year 2000 the annual average was 65 pounds per person, and from all indications, that number continues to rise today. What goes great on a hamburger? Right---cheese! Our cheese consumption has skyrocketed in this same time period. According to the Agricultural Fact Book, the average "annual consumption of cheese increased 287 percent" during those fifty years. That's an annual average per person of "7.7 pounds in the fifties to a 29.8-pound average in 2000." That's enough to make a few people overweight.
What Are You Eating?
It's time to grasp the forgotten truth about many fast foods---they're high-calorie, high-fat, unhealthy foods that don't belong in your diet.
Along with the advent of fast-food restaurants we have changed other eating habits. The consumption of milk ...
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