No Time for Diets

© 2014 L. Raynes MS.RDN.CDE.. All rights reserved.

No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the author.

Published by AuthorHouse 08/29/2014

ISBN: 978-1-4969-3111-5 (sc)

ISBN: 978-1-4969-3079-8 (hc)

ISBN: 978-1-4969-3113-9 (e)

Library of Congress Control Number: 2014913750

Any people depicted in stock imagery provided by Thinkstock are models,

and such images are being used for illustrative purposes only.

Certain stock imagery © Thinkstock.

Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

TABLE OF CONTENTS

OUTLINE

CHAPTER 1: BLUEPRINT FOR SUCCESS;

CHECK YOUR MIND SET

First things first, motivation is a key ingredient in your quest for successful weight reduction. This chapter tests not only the reader’s desire, but the environment to get set for success. A mind set for success, cannot fail, when trained to stay on track. Motivational cueing is discussed, to be certain that you want to do exactly what it is you have set out to do. There are undeniable outside influences, and the timing must be right for success. Knowing thyself and your lifestyle can lead to the wonderful realization that today is the time to take control of your lifestyle.

CHAPTER 2: DIRECT YOURSELF TO WIN

To be successful, you must set a specific goal, and perhaps more importantly, see yourself reaching that specific weight goal. Visualization is a powerful tool that can be put to work. To set a goal you must have a specific aim in mind. Secondly, you must know exactly when you will reach your plateaus. Finally you must outline the steps that you will take to reach that goal. Steps to reach that final goal with the intermediate goals along the way are developed.

CHAPTER 3: WHAT YOU EAT YOU ARE;

Time in the counting house; carbohydrates, fat and protein

As the breadbasket of the world, we have too much food to choose from. Couple this with insufficient knowledge to make the most healthful choices, and the combination can add up to tons of excess fat and effective dietary suicide. Most weight reducers enormously underestimate the number of calories that they eat in a day. More, we tend to overestimate the number of calories that we burn up. Calorie concepts are explained in detail to set the groundwork for keeping in touch with the foods that make up the person. Food diaries with their pros and cons are introduced and detailed explanations of this tool and the use of group foods are discussed.

CHAPTER 4: PREPLANNING; AVOIDING

THE STUMBLING BLOCKS

This chapter concentrates on what you can do to avoid daily obstacles with preplans. No Time for Diets focuses on personal motivation, coupled with the appropriate preplanned choices, to enable you to set self selected goals while avoiding the stumbling blocks that discourage and frustrate. Focusing on what you can do, personally, today is the key.

CHAPTER 5: ACTIVITY: A LOOK AT

THE MASTER STROKE

You don’t have to join a health club, jog two miles a day, or swim laps in a pool to get the activity to help your new body look its best. What you do need to do is have a general idea of what is going to happen to you and what it will do to your planning. Exercise, as an adjunct to the loss of fat mass, is discussed, and a plan to increase exercise that is fun is outlined and encouraged.

CHAPTER 6: WORK PLACE WONDERS; POWER ON THE JOB;

Self Monitor and Stimulus Control

Armed with only good intentions isn’t’ enough. The take-charge arrangements must take place where you spend the most time. The work place is full of sabotage situations, and excuses for just this once. Successful people are able to keep a positive mental attitude to break down the barriers that are keeping you from your thin self. The role of a supporting cast is introduced and discussed with emphasis on the responsibility for weight management in today’s world. Food facts and alternate plans of attack will keep you on the road to success whether you want to lose that evasive ten pounds or one hundred.

CHAPTER 7: I’M LATE, I’M LATE…MEALS IN A RUSH;

Travel and Restaurant Management"

The sheer will power to say, no is never enough. Here are some practical suggestions when you have failed to plan or circumstances have not worked in your favor and as a result you are starving. These techniques are provided to give you ammunition when you have no time and all the good intentions. Safe snacks are also included.

CHAPTER 8: SUPERMARKET SURVIVAL; WHAT LABELS DON’T TELL YOU;

Tips for market basket goals.

It’s easy to be overwhelmed by the barrage of advertisements that claim miracle weight loss. Our automated society gets work done rapidly and without pain. We want the same magic in our own weight management. The American quest for slimness has led to over 30,000 methods of weight control, proliferated, in part, by the failure of most manufacturers to provide timely information. This is a practical guide to label reading that tells what to look for on a nutrition label, and what it tells you when the information is NOT there.

CHAPTER 9: HE WHO HESITATES LOSES WEIGHT;

Controlled Response to eating and sensitive eating

Think… before opening the refrigerator and your mouth trap. This chapter will help you learn to control your eating responses. The very learned responses to advertisements that sponsor count on, and the sight of food, can be unlearned too. This is how the media manages to promote junk foods. Learn to spot the cues. Then changing your channel will make YOU, not the advertiser, the winner.

CHAPTER 10: ENGINEERING A SKINNY ENVIRONMENT: POWER…

To continue to be successful, you must make it as easy as possible. What is easy for us, we will continue to do. Whatever is difficult, we will change. This chapter focuses on giving you power in your world. Placement of foods in the kitchen and safe snacks are important aspects of increasing your willpower. Sodium and its problems are elaborated upon, as well as the use of supplements, particularly calcium, fish oils, and cholesterol, binge foods, and health foods.

CHAPTER 11: CANDLELIGHT FOR TWO… VICTORY OVER RESTARUANT AND HOLIDAY TEMPTATIONS

Deprivation is your enemy. Just because you are losing weight, is no reason not to celebrate. Holidays and restaurant dining offer special challenges. Information and format activities for handling these special occasions make this a WIN-WIN situation. Alcohol, as a stumbling block is discussed as well as its use.

Linda A. Raynes Mahony, M.S.RDN. CDE.

http://www.notimefordiets.com/

Did you know that obesity is the greatest single preventable cause of death in the United States? Yet according to the CDC in 2014, 78.6 million adults are obese. Two thirds of Americans are either overweight or obese. One third of Americans are obese today compared to 23% in the 1980s. The average American male is 18% overweight, and the average American female is 27% overweight. Further obesity is becoming the new norm. The world has recently been introduced to the fatkini. The odds of you becoming obese rise to 57% if your friend is obese, and 40% if you have a sibling who is obese according to the New England Journal of Medicine in 2009. The internet, television, movies, and ads proclaim that thin is in. But nutrition education has never been one of the three R’s. So, health conscious, overweight Americans listen to any and all advice on how to make molehills out of their mountains, no matter whether the information is inaccurate, incomplete or totally erroneous. In fact, over 30,000 methods of weight control contribute to the multi-billion dollar diet industry. Sadly, however, over half of these methods are backed by nutrition fraud, misinformation, and fad diets. It’s time for a book on weight control that works!

It’s time for you to do something for the health of it! Here, at last is guidance flexible enough to work into any lifestyle, whether you have tried unsuccessfully to lose weight, again and again. If you have other health issues or your life is stress filled, have heart diseases or diabetes, no matter how hectic your lifestyle is, this will enable you to live a healthier life, and become the weight you want to be for now as well as tomorrow. Yes, No Time for Diets is not only a workable program but one that is nutritionally balanced and an economical alternative, adaptable to even the most sophisticated palate. To tell the world that there is no miracle solution or short cut is to destroy the American dream. To offer a workable solution that can be tailored to any individuals’ automated no time lifestyle can spell creative success.

Simple nutrition principles, accurately applied spell the difference between uncontrolled weight gain, and finally obesity, or healthy, effective weight control.

GENERAL COVERAGE:

No Time for Diets is less about diets and more about understanding what goals you want to set and how to achieve them to achieve permanent weight loss and control. It helps you understand your calorie budget. Then it shows you how to budget your calorie salary by offering practical, working knowledge of nutrition principles. This is vital for total weight management. It combines these principles with guidelines that are flexible enough to fit into any individual lifestyle for successful weight control.

CREDENTIALS:

I am a registered dietitian/nutritionist with a master’s of science degree in Food and Nutrition. I am also board certified as a diabetes educator. Currently, I am an active member of the Academy of Nutrition and Dietetics and have been registered since 1973. I have also been a member to the following specialty groups; Weight Management, Renal Specialty, Diabetes Care and Education Practice Group, Consultant Nutritionists in Private Practice, and have been a member of the National Kidney Foundation, American Diabetes Association, ASPEN, and the American Heart Association. In each of the settings I have worked closely with weight reduction in groups, and individuals with good success. I have developed and taught nutrition classes for the University of Maryland, Lawrence Memorial School of Nursing, in Massachusetts, Sarasota Memorial Hospital Weight Management Center, Manatee Junior College, and the Longboat Key Adult Education Center in Florida. Over the years, I have spoken at various forums and seminars on nutrition and weight management. I have appeared on television programs to discuss weight management and nutrition, have been interviewed, and written for newspapers, as well as contributing to a weekly newspaper column. I am a published author in both nonscientific publications as well as peer reviewed publication of the renal dietetics practice group. The most recent article was co-authored and published in the Renal Nutrition Forum Volume 32, Number 2, entitled Nutritional Consequences and Benefits of Alternatives to In-Center Hemodialysis.

Finally, what makes this most credible is the fact that I am currently the owner of a successful website, http://www.notimefordiets.com/. This website provides ongoing support to people interested in a healthy lifestyle. It helps you apply principles in this no time for a balanced diet world and do it for the health of it. Even in a high stress position, with virtually, no defined working hours, these principles work! I want to invite you too to do it for the health of it!

Chapter 1

Check Your Mind Set

Blueprint for Success

This is a game of mind over matter. What you think matters. In fact, motivation is the single most important ingredient in your successful weight management program. If you are interested in weight loss and permanent control it is you who must take the first and most important step in exerting control in your environment. This chapter will check your desire as well as the environmental role in your ultimate success.

Obesity has become the greatest single preventable cause of death in the United States. Well known consequences of obesity include hypertension, dyslipidemia, diabetes, cardiovascular disease, stroke, sleep apnea, osteoarthritis, respiratory problems, liver disease, as well as increased risk of endometrial, breast, prostrate and colon cancers. The total costs attributable to all obesity related diseases have continued to rise, and have approached $190.2 billion in the United States in the past years or 21% of our annual medical spending. In fact, childhood obesity costs alone are $14 billion dollars. Yet, according to the National Health and Nutrition Examination Survey more than two thirds of Americans either remain overweight or obese. According to the experts, obesity is not only an epidemic, in this country it is a global explosion! The cause of the obesity epidemic is not only because of our automated society, although that is part of it. We certainly use fewer Calories in physical activity then we did when we were a more agrarian society. We no longer milk cows by hand, nor plant fields and harvest them manually. We don’t chop woods or split it. We don’t have to build a fire to keep us warm or walk to town to pick up supplies. We don’t wash our clothes manually, nor do we even iron the clothes after laundering for the most part. We don’t have to know how to cook our food because everything is pre packaged, frozen, processed. All we really know how to do is press the quick start on the microwave, or go to a fast food restaurant or other eatery to be fed. The carrots are pre peeled. The vegetables can be purchased, all canned or frozen. We don’t have to carry water to the house, nor do we need to worry about even walking down to the mailbox for the most part, because of the internet and online everything! We watch television, or spend time on the computer, check our voice or email, and watch sports instead of participating in them. Our children don’t have to walk to school. There are buses for that, or their parents drive them. We are surrounded by mechanical and electronic inventions to assure that we do as little physical activity as possible. We don’t get up to change the channel of the television. We use a remote control. We seldom even wash the dishes. There are, after all dishwashers for that. We have even added powered golf carts to golf so we don’t have to walk the course. In fact, there are some golf courses that insist you rent a cart if you want to play golf or require that you pay for and use a caddy. And despite all of these automations, when I ask people what kind of activities they do, probably nine times out of ten the people will say, I’m active all day! But with a little more investigation less then 10% of the people will walk 10,000 steps in a day!

Today, in the bread basket of the world, we are under the intense marketing pressure from manufacturers, in a fiercely competitive war all vying for our dollars. We are inundated with slogans to purchase fast food that we can have, our way. But then, we have to decide if the burgers are better. Manufacturers are gambling with their advertising clout. They bet you can’t eat just one.

There are over thirty thousand methods of weight control, from total fasting, to gastric stapling, yet 95% of these dieters will regain their weight within one year. You know it and I know it. DIETS DON’T WORK!! The Grapefruit Diet, the Zone Diet, the South Beach Diet, the High Fiber Diet, the Scarsdale Diet, the Beverly Hills Diet, and the Cambridge Diet have all been widely acclaimed. Even the Aitkin’s Diet which advocates fasting and can actually be hazardous to your health will meet with some limited degree of success, but the key