Ebook The 90/10 Weight Loss Cookbook, by Joy Bauer, Rosemary Black
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The 90/10 Weight Loss Cookbook, by Joy Bauer, Rosemary Black
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Joy Bauer, New York City's hottest nutrition guru, has taken the nation by storm with The 90/10 Weight-Loss Plan. Now, Joy reveals the secrets to creating meals that will help you lose weight and keep it off. Following the 90/10 plan--an easy, balanced diet of 90% nutritious food and 10% Fun Food--Cooking with Joy is the perfect book for those looking to create healthy at-home meals. Only Cooking with Joy features:
*Over 100 recipes for breakfast, lunch, dinner, AND DESSERT!
*Joy's Guide to Navigating the Grocery Store
*Kids in the Kitchen--a chapter devoted to kid-friendly meals and snacks.
- Sales Rank: #113646 in Books
- Published on: 2005-02-01
- Released on: 2005-01-27
- Original language: English
- Number of items: 1
- Dimensions: 9.25" h x .70" w x 7.50" l, 1.37 pounds
- Binding: Paperback
- 336 pages
Features
- : Paperback: 322 pages
- Publisher: St. Martin's Griffin Copyright 2004
- Language: English, ISBN-10: 0312336020, ISBN-13: 978-0312336028
- Product Dimensions: 9.2 x 7.5 x 0.8 inches, Shipping Weight: 1.4 pounds (View shipping rates and policies)
- Average Customer Review: 3.5 out of 5 stars See all reviews (6 customer reviews), Amazon Bestsellers Rank: #357,123 in Books (See Top 100 in Books
From the Inside Flap
LIFE IS HARD. FOOD SHOULD BE EASY!
"Her message, as well as her frank, encouraging attitude, will be a breath of fresh air to frustrated dieters . . . Those who want to drop a few pounds quickly but maintain healthy eating habits for the long haul have a wise guide in Bauer."
- Publishers Weekly on The 90/10 Weight-Loss Plan
"Bravo!"
- Fitness on The 90/10 Weight-Loss Plan
About the Author
Joy Bauer M.S., R.D., C.D.N., has been named Best Nutritionist in New York City by New York Magazine. Joy counts high-profile professionals, celebrity actors, models and Olympic athletes among her clientele. Furthermore, Joy regularly appears on national television shows, including Good Morning America, The View, and VH1.
Rosemary Black is the food editor at the New York Daily News, the nation's eight largest newspaper. She is the author of The Kids' Holiday Baking Book (SMP, Oct. '03).
Excerpt. © Reprinted by permission. All rights reserved.
COOKING WITH JOY: THE 90/10 COOKBOOK (Chapter One)
As you know all too well if you've tried one diet after another in your quest to lose weight--from a pill-popping regimen to a protein-to-carb ratio--there is no magic formula for effortlessly shedding unwanted pounds. The only genuine, time-tested principle of healthy, long-term weight loss is to take in fewer calories than your body burns. That said, the best way to sustain a calorie-controlled diet is through portion control and cravings satisfaction. These must be perfectly balanced in order for a plan to be successful--portion control doesn't work in the long run if you constantly feel hungry and deprived.
To come up with a plan that would guarantee weight-loss success without that starved, weak feeling that frequently goes hand in hand with a "restrictive" diet, I created a weight-reduction regimen that would meet my clients' health needs while simultaneously satisfying their appetites. This is also a highly workable, satisfying plan to follow even if you don't need to lose weight. All of us, whether or not we want to lose weight, should take pride in what we put into our bodies. And if you are trying to coax your family into eating more healthfully, this may be just the inspiration you need to start cooking nutritious, delectable meals your partner and your children will love.
An Overview of the 90/10 Weight-Loss Plan
My original book, The 90/10 Weight-Loss Plan, was written for those who want to lose weight. The book presented three solid meal plans that promote fast, effective, long-term weight loss. Each plan was calculated to include all types of food in a healthy balance so you wind up feeling satisfied--and motivated to stick with it.
Many trendy fad diets focus on omitting entire food groups or on simply counting fat and/or carbohydrate grams. But 90/10 is a scientifically designed, flexible plan that allows for a substantial amount of personal choice. Each daily menu is calculated to provide generous amounts of nutrition, while still keeping the total calories low enough so that you will lose weight. Here's where my fun foods come in. About 10 percent of the calories in a typical day come from fun food choices, though the ratio can vary. In fact, it can vary from 0 to 20 percent, depending on which plan you follow and which fun foods you choose or don't choose to plug in. Fun foods are all portion controlled at 250 calories or fewer and include favorites such as chocolate, ice cream, potatoes, cookies, and more. Furthermore, each day I give the option of forgoing the fun food and instead adding 250 calories of healthier options. The choice is yours. You'll also note that some fun foods offer not just fun but nutrition as well. Frozen yogurt, cheese, nuts, and peanut butter are some of these foods that offer a double bonus. In this new book, packed with all types of delicious recipes, I also present healthier fun food options that offer nutrition along with indulgence--for example, homemade guacamole, a good source of monounsaturated fat as well as beta-carotene, and low-fat, low-sugar chocolate mousse, packed with calcium.
My food philosophy doesn't focus on exact math; instead it promotes an overall weight-loss strategy. It's a realistic food plan, one that works beautifully because it concentrates on the behavioral changes that are so important for permanent weight loss--changes that will indeed transform your life. Thanks to a balance of the foods you crave and the foods you need to be healthy and feel good, followers of the 90/10 plan feel satisfied both physically and emotionally. No matter what your dieting history, you'll soon discover that this is a plan you can commit to for life. The original meal plan (now with the recipes in this book) enables you to get all the nutrients your body needs and is designed to provide you with the most vitamins and minerals possible for the controlled amount of calories consumed.
The menus in The 90/10 Weight-Loss Plan are low in dietary cholesterol and saturated fat, and high in fiber, antioxidants, and phytochemicals, all of which can help reduce your risk of heart disease and some cancers, promote healthy digestion, and improve circulation. Of course, the recipes in Cooking with Joy all follow suit. Once you start to follow the 90/10 plan, you'll most likely feel more positive and energetic. That's because you're feeding your body with the right mix of food, and you're in complete control. No more bouncing from restrictive plans to bingeing on "forbidden" foods. All the foods you need and crave are part of the program.
With the recipes in this book, I've done all the calorie crunching, so that every recipe is presented in portion-controlled servings. What's more, all the breakfast portions within a specific plan are calorie-equivalent, as are the lunches, dinners, and snacks. Thus, you never have to eat anything you don't like and you can certainly repeat recipes as often as you like. These recipes are all interchangeable with the menus and recipes in the fourteen-day meal plan outlined in my original book, as well as any other calorie-controlled plan you may be following. They are all healthy, delicious, and satisfying dishes to add to your repertoire of mealtime fare.
Because success is based on maximizing nutrition and controlling calories, you need to know the right amount of calories for your personal weight-loss goals. If you've followed my plan in the past, you're set. For newcomers, determine your appropriate caloric level by considering the following criteria.
How Many Calories Do You Need?
The fewest amount of calories recommended for good health is 1,200 per day. My 1,200-calorie plan is for women who either don't exercise or exercise two hours or fewer per week and don't work in a physically demanding job. Also, if you are postmenopausal and over age fifty, you might want to consider this plan as well. Short women, five foot two or less, with a small amount of weight to lose should also consider starting on this plan.
My 1,400-calorie plan works well for nearly all women. Consider this one if you have a moderately active lifestyle, if you are between the ages of eighteen and fifty, and/or if you have from two to fifty pounds to lose. The 1,600-calorie plan works well for nearly all men, although it may not be enough food for men taller than five foot six. Women above five foot six may also choose this plan, as taller people automatically have additional lean body mass and thus a higher baseline metabolism (more calories to play with). Even if you are shorter, if you are a diligent exerciser who works out at least five times per week, you may want to follow this plan, as it will help to fuel and optimize your vigorous workouts. My 1,800-calorie plan is for active men, and my 2,000-calorie plan is for tall men who are very active, as well as for other 90/10 followers who've already lost the weight and are determined to keep the pounds off but want a more liberal eating plan.
No matter which plan you opt to follow, remember that the 90/10 philosophy is not written in stone! Obviously, there will be days when you will go off your plan completely, either at a meal or at snacktime. My advice is: Don't give up on the entire day! Just count the excessive food as a "meal plus your fun food." Then carry on with healthful food choices. In fact, throw in some extra exercise to rid yourself of those extra calories and clear your head of any guilt or remorse.
What if you feel hungry or hypoglycemic while following the 90/10 plan? Certainly you can spread out your meals or add an extra snack when your body requires it. A small additional snack should not impede your weight-loss effort. Suggestions for reasonably sized snacks include a serving of fruit or a vegetable, a nonfat yogurt, or a slice of reduced-calorie whole wheat bread with a teaspoon of peanut butter or a slice of low-fat cheese. If you consistently feel hungry and light-headed, you may need to be eating more. Some people start at one calorie level and move to another, depending on their weight loss and hunger. Remember, this is not a race. It's a lifelong way of eating.
Often it can be helpful to know the exact calorie breakdown for each plan, so check out the box below that presents the math for each of the five plans. This can help when certain foods are not available or practical. For example, say you are in a situation where you can't cook a 90/10 meal from scratch and your only alternative is a frozen entrée from the supermarket. This is perfectly okay, provided that the substituted meal falls within the correct caloric range. So long as you stay within these caloric guidelines, you may alter a few 90/10 meals to fit your personal tastes. Of course try to keep these substitutions to a minimum. I designed these menus to provide well-balanced nutrition, and to replace nutritious meals with less-than-healthy alternatives is counterproductive.
Calorie Breakdowns for 90/10 Weight Loss Plan
1,200-CALORIE PLAN
Breakfast: 200 calories
Lunch: 300 calories
Snack: 100 calories
Dinner: 350 calories
Fun food: 250 calories (or fewer)
1,400-CALORIE PLAN
Breakfast: 250 calories
Lunch: 350 calories
Snack: 100 calories
Dinner: 450 calories
Fun food: 250 calories (or fewer)
1,600-CALORIE PLAN
Breakfast: 250 calories
Lunch: 400 calories
Snack: 150 calories
Dinner: 550 calories
Fun food: 250 calories (or fewer)
1,800-CALORIE PLAN
Breakfast: 300 calories
Lunch: 500 calories
Snack: 200 calories
Dinner: 550 calories
Fun food: 250 calories (or fewer)
2,000-CALORIE PLAN
Breakfast: 350 calories
Lunch: 500 calories
Snack: 250 calories
Dinner: 650 calories
Fun food: 250 calories (or fewer)
Some Things to Keep in Mind
Beverages
You may drink unlimited plain coffee or tea throughout the day, but if you are caffeine-sensitive, limit your consumption. (If you're taking medication or have a preexisting medica...
Most helpful customer reviews
1 of 1 people found the following review helpful.
A Best seller.
By Ilse Billings
I followed her instructions and lost weight. Easy to use recipes, which are also delicious.
6 of 7 people found the following review helpful.
The best cookbook for healthy eating
By Lou Lou
The best cookbook for healthy eating. Our daughter bought this book & we got hooked on it as well. There are a lot of recipes that are awesome. Sometimes cookbooks only have a couple of good recipes. It is good healthy cooking. The preparation & shopping are simple. It does not require previous cooking experience. Easy to follow the recipes
0 of 0 people found the following review helpful.
Four Stars
By lori mcreynolds
I Like this book it has been a big help to me so far.
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