Cover image for The overworked person's guide to better nutrition : simple steps you can take to eat well, reduce stress, and improve your health
Title:
The overworked person's guide to better nutrition : simple steps you can take to eat well, reduce stress, and improve your health
Author:
Weisenberger, Jill, author.
Personal Author:
Publication Information:
Alexandria, Virginia : American Diabetes Association, Inc., [2014]

©2014
Physical Description:
v, 149 pages : illustrations ; 23 cm
Language:
English
ISBN:
9781580405416
Format :
Book

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Summary

Summary

The Overworked Person's Guide to Better Nutrition offers bite-sized tips for busy people who want to make time for good nutrition, but feel trapped by their hectic schedules. Responding to the number-one obstacle she hears from clients who have trouble staying healthy -- "I don't have time!" --dietitian, Certified Diabetes Educator, and healthy lifestyle coach, Jill Weisenberger built this busy-person's guide to nutrition and health to show that everyone feels busy, but healthy habits can fit into any schedule. Tokeep things quick and accessible, the book is built around 50 fun and informative tips, covering everything from resistant starches to the glycemic index. Designed to be picked up and read from anywhere in the book, every page is packed with interesting tips that will improve nutrition and relieve stress and guilt. Whether you want to lose those extra pounds, tell stress to "take a hike," or simply feel refreshed every day, this book, filled with weight loss strategies and tips for ahealthier day (and night), can help anyone, on any schedule, eat and feel better.


Author Notes

Jill Weisenberger, MS, RDN, CDE, FAND, has helped thousands of individuals develop healthier habits and live healthier lives. She is the author of Diabetes Weight Loss-Week by Week and contributes articles to a variety of publications including Environmental Nutrition, Diabetic Living, and Kids Eat Right. Jill lives in Yorktown, Virginia, and has a private practice in nearby Newport News.


Table of Contents

Acknowledgementsp. vi
Introductionp. 1
Part 1 Organization for You and Your Kitchenp. 5
Chapter 1 The Organized Kitchenp. 6
Clear the Clutter
Timesavins Tools
Stock Your Kitchen with Good-for-You Foods
Chapter 2 The Organized Menup. 22
Meal Planning
Get Comfortable in the Kitchen
Faster, Better, Smarter Cooking Techniques
Recipes on the Ready
Part 2 50 Easy-to-Implement Strategies for Better Healthp. 45
Chapter 3 Eat Morep. 48
Health-Boosting Strategies
#1 Love the limas. Grab the great northerns.
#2 Punch up the flavor with phytochemical-packed herbs and spices.
#3 Sneak fruits and vegetables into the foods you already eat-every day.
#4 Don't resist resistant starches.
#5 Drink brewed, not bottled, tea for a healthy heart.
#6 Go fish-at least twice weekly.
#7 Keep nutritious foods in view.
#8 Go vegetarian now and then.
#9 Join team lutein. Eat spinach, kale, and corn for healthy eyes and brain.
#10 Find (and eat) fermented foods.
#11 Replace some refined grains with whole grains.
#12 Take oats beyond the bowl.
Chapter 4 Eat Lessp. 73
Health-Boosting Strategies:
#13 Love the taste of water.
#14 Keep junk from your lips by storing tempting foods in hard-to-reach places.
#15 Ease your family into lower-sodium options.
#16 Pre-portion hard-to-resist sweets and snacks.
#17 Rethink the meaning of value.
#18 Use cues to help you stop eating.
#19 Reverse portions. Eat less by eating more.
#20 Let your dishes control your portions.
#21 Cook with moist heat and use other simple tactics to limit AGEs.
#22 Trade red meat in for other protein-rich foods.
#23 Squelch unhealthful snacking with a prewritten list.
#24 Plan for emergencies with emergency foods.
#25 Sit down, slow down, and savor every bite.
Chapter 5 Eat Betterp. 92
Health-Boosting Strategies;
#26 Chop garlic 10 minutes early.
#27 Balance your meals for sustained energy and good nutrition.
#28 Spread your protein out over the day.
#29 Use the glycemic index as an adjunct to other meal-planning techniques.
#30 Create a cheat sheet.
#31 Give up the all-or-nothing approach.
#32 Give yourself a treat allowance.
#33 Personalize your health plan.
#34 Replace unhealthy saturated and trans fats with unsaturated fats.
#35 Go halfsies.
#36 Don't toss nutrients out in the cooking water.
#37 Wash before eating, peeling, or cutting.
#38 Cook it safe, and know when to toss it out.
#39 Take a minute to zap germs.
#40 Pack lunch-even when you eat at home.
Chapter 6 Beyond Foodp. 113
Health-Boosting Strategies:
#41 Make every step count.
#42 Strength train in less time with compound exercises.
#43 Rev up your exercise.
#44 Cue yourself to exercise.
#45 Give yourself white space.
#46 Snooze your way to better health.
#47 Stand, don't sit.
#48 Don't confuse urgent with important.
#49 Identify barriers to success. Then plan your attack.
#50 Move forward with a pro/con sheet.
Additional Readingp. 129
Appendixp. 131
Grocery List
Mix-and-Match Weekly Menu Planner
Detailed Weekly Menu Planner
Weekly Plate Method Planner
Indexp. 140