The Ultimate Carbohydrate Counter, Third Edition
- Description
- Product Details
- About the Author
- Read an Excerpt
An estimated 59 million Americans are following a low carbohydrate eating plan. Let the nutrition experts help you sort through the carbs that are best for you!
Carbs are blamed for everything from obesity and diabetes to heart disease and acne. Before writing them off completely, it's important to know that the kinds of carbs you eat, how much you eat, when you eat them, and what you eat them with, makes a huge difference. Nationally known nutritionists Natow and Heslin show you how to use the low carb trend to your advantage. Inside you'll find:
How different carbs—fiber, sugar and starch—affect your body differently
How to select a carbohydrate eating plan that is right for you
The difference between natural sugars and added sugars, how to recognize them, and why your body needs one and not the other
The Ultimate Carbohydrate Counter is your go-to guide to keeping an eye on your carb intake when you shop, eat out, or grab a quick snack.
ISBN-13: 9781416570370
Media Type: Paperback
Publisher: Pocket Books
Publication Date: 12-29-2009
Pages: 624
Product Dimensions: 4.10(w) x 6.70(h) x 1.20(d)
Series: Ultimate Carbohydrate Counter
Karen J. Nolan, PhD, holds advanced degrees in science and human anatomy. She is the coauthor of ten books on nutrition. For more information, visit: TheNutritionExperts.com. Jo-Ann Heslin, MA, RD, is a professionally trained, registered dietitian and also a regular columnist for HealthNewsDigest.com. She is the coauthor of more than thirty books on nutrition. For more information, visit: TheNutritionExperts.com.
Part I: My Truths
1. FREE YOUR MIND AND THE WEIGHT WILL FOLLOW
I want to tell you that no matter how insurmountable your problems may seem,
you can change your life for the better. If I can do it, so can you.
In many ways, I feel everything finally came together for me last summer, I
went to Washington, D.C., to receive the first Journal of Women's Health
award from Bernadine Healy, M.D., the well-respected editor of the
Journal and the former head of the National Institutes of Health. When I
went to the podium to receive the award, I was truly moved. Here I was, being
recognized for what I call my truths: to help others and speak out for those who
don't have a voice.
As many people know, I wasn't always so strong or sure of myself and much of
that insecurity had to do with my weight. I have had a weight problem
practically all my life and I always will. But now, things are different -- and
they can be for you, too.
When I look back, I can dearly see the real problem with my weight began at
an age when my world should have only revolved around riding my beloved horses.
At 12 years of age, the world should be a thrilling and exciting place, filled
with endless possibilities. Yet when I was 12, it was starting to crumble like a
house of cards. Mum had just left for Argentina. Although I always admired her
and never blamed her for following her heart, her absence left a tremendous
hole. I ate to compensate for that loss.
For years, I did the craziest things to lose weight, like the fad diets, the
vitamin pills, the fasts. By now, everyone has heard about the bizarre meat and
oranges diet, the one I lived on for weeks before my wedding to Andrew. On this
diet, I could eat all the meat and oranges I wanted, so I'd have my huge steak
night after night and think all was right with the world. In hindsight, I can
see that going on that diet was the act of a desperate woman, but at the time,
the only thing that filled my mind was my wedding and the fact that I'd be
walking down the aisle. Although I got great comfort from the thought of Dad
being there with me, I was terrified -- the entire world would be watching as
Sarah Ferguson become Sarah, wife of Prince Andrew and The Duchess of York. I
couldn't hide. I would be on display and I just had to look good.
Little did I know (I was only 26 after all) that the wedding was just the
start of life under the microscope. Despite being married to the man I loved, my
weight was still an issue and life at the Palace did little to make my world
seem more in control. There were endless events and meetings to attend, people
to report to. On top of this, my husband was frequently away at sea; Andrew and
I were together an average of 42 days out of the entire year. Needless to say, I
felt isolated and alone. Food (my favorite snacks were sausage rolls and egg
mayonnaise sandwiches) was my one constant comfort.
Being in the public eye, I couldn't simply fill up and then retreat from the
world. Others always noticed my weight. The press took great joy in reporting
the ups and downs of my size. When I had Beatrice, my weight hit an all-time
high; needless to say, after the birth the press was on a roll. "Great Fun
Fergie" became "Fat, Appalling Fergie."
The stress was overwhelming. It's terrible when you walk into a room and see
people nudge one another, wink and say, "Check out her backside," then give a
little laugh. I've always had a rebellious streak so my reaction to this
behavior was, "OK, fine, you don't like me like this, well, OK, then, I'll just
eat more." And I would eat and eat. On the outside I was defiant and headstrong.
On the inside I felt horrible and was terribly judgmental of my body and myself.
I was on this weight roller coaster for years. When my marriage
disintegrated, I truly thought I couldn't handle much more: the press was
unrelenting, the British establishment was watching my every move and I was
heavily in debt. Looking back, I can see I was at the end of my rope. I had
finally reached rock bottom.
When Weight Watchers approached me to act as a spokesperson I was surprised.
Here I was, a single working mother who certainly had her share of highs and
lows, in life as well as with my weight. How could I motivate others to take
control of their lives when I was still struggling with mine?
I had been on Weight Watchers before, when I was 19, and lost a good amount
of weight. I knew the program was safe, smart and effective. And I believed in
it. Truth is a big thing with me. I don't -- won't -- do anything I don't
believe in because it would be a lie. So, I thought if I do this, follow the
Weight Watchers 1*2*3 Success® Weight Loss Plan, people just might say,
"If she can do it, so can I." I said yes. That was two years ago.
What have I discovered about the world and myself in the last two years? I've
learned a good deal about good nutrition, eating well, exercising and the
importance of having a support network. I get great satisfaction out of helping
others, whether it's through my charity work or my role as a spokesperson for
Weight Watchers.
I now understand that in the past I derailed because people expected me to be
something I was not. They wanted me to be demure and sit quietly and do as I was
told. Now I know I can't -- I won't -- be someone I am not. I'm opinionated and
spontaneous and, at times, difficult. I'm a redhead with a bit of fire in her.
I'm living my life as I see fit, despite what others think or what the press say
about me. Today, I'm living my life according to my truth.
2. FOOD IS NOT THE ENEMY
When I did a promotional tour for my cookbook with Weight Watchers, Dining
with The Duchess: How to Make Everyday Meals a Special Occasion, I would
answer the first question that was on every interviewer's mind before he or she
asked it: "I don't cook," I would begin, "but I know what I like, I know what
tastes good and I'm a perfectionist when it comes to food." While many may say,
"She has it easy, she has a cook," the truth is I still have to sit down with
her and plan my family's meals. I also think it's amazing that at almost 40
years of age, I suddenly have found a healthier and more enjoyable way to eat.
Not surprisingly, one of the biggest changes in my life since I've lost
weight involves my eating habits. They had to change, otherwise I wouldn't have
the stamina to maintain the hectic pace of my schedule and be a good mother to
my girls. I realized that in the past I had been eating to fill a painful empty
space deep inside me. I did not want to look at my true feelings, so I
suppressed the pain by eating.
In the past, I would starve myself, shed a few pounds, then go straight back
to my old ways and regain the weight (plus some, more often than not!). Now,
I've learned that once you find a sensible eating plan, no food is off limits or
"bad." To lose weight, you mustn't be on a diet. You have to develop an eating
routine that can become a way of life for your life.
I've found a plan that's safe and sensible and works for me. I like real food
-- like the pastas and risottos in my cookbook, as well as cold ham with
chutney, baked potatoes with butter, and a glass of wine with dinner. In the
past I did what a lot of women who try to lose weight would do: I'd cut back
drastically during the week and go mad on the weekends, eating whatever I
wanted. I would then get "back on track" and go on a diet on Monday. Somehow, I
always felt sad because I thought I had to give up the foods I loved in order to
lose weight. Now I've found that's just not the case. I can follow my eating
plan anywhere in the world, at restaurants, and with my family and friends. Like
any parent, I'll occasionally take my girls out to a fast-food restaurant. We
sit on the toadstool chairs and have our fizzy drinks and burgers. I'll take a
handful of fries, knowing that I don't have to feel guilty -- and that I can
stop at that handful.
Of course, watching portion sizes and making smart choices on a regular basis
are also important. I know I can't have a huge plate of creamy risotto every
night. It comes back to the control issue: I needed to educate myself and learn
what a sensible portion of pasta or just a pat of butter looks like. I also
needed to learn when to stop, whether it's after one bite or one cookie. When
I'm traveling and just dying for a sweet, I might order it but take just one
spoonful -- like the time on a recent flight when the flight attendant on the
airline wheeled the cart of butterscotch sundaes down the aisle. I didn't have
to totally give in. A few spoonfuls satisfied me.
But like most women, controlling my eating habits isn't always so easy -- or
private. For example, sometimes I just say to myself, I'm going all out. For
example, one evening I went to a favorite restaurant with a group of friends and
decided it was my night off. I had my roll with butter, my favorite risotto and
my wine. It's natural and healthy to go off your eating plan once in a while.
However, with me, the difference is that the next day, it was written up in the
papers, suggesting I shouldn't be a spokesperson for Weight Watchers. Well, the
truth is, if they really knew anything about the Program, they'd know that you
can eat what you like, as long as you watch your portions and plan a big meal
into your whole day.
3. ONE STEP AT A TIME
I was an active child. I rode horses from a young age and was always the
first in line to be a part of any game. I still ride today and I love to ski or
play a game of squash or tennis.
Because I've always been so active, you'd think that exercising is an
integral part of my life. But I'm very much like most women when it comes to
working out: It's something I will constantly have to make an effort to do for
the rest of my life. Exercise is different from activity. Activity reminds me of
children playing: moving, jumping, running or just doing something that is fun
and spirited. Exercise, on the other hand, can be a chore. But it is imperative
for your well-being.
Through the years, I have learned to change my attitude toward exercise
because, ultimately, I know that exercise has helped me lose weight and provides
me with the stamina I need for my busy schedule. For instance, when I filmed my
television special, Adventures with The Duchess, I had to scuba dive,
mountain climb, even swing on a trapeze! Some of the things I did were fun (the
trapeze); others were terrifying (like the mountain climbing). Yet I know it
would have been impossible for me to do any of these activities if I didn't
exercise regularly.
My longtime trainer, Josh Salzmann, has been a big help with my exercise
program. We've been working together since the late 1980s and he's the one who
encourages me to push harder when I think I've had enough. Josh also knows when
to tell me to ease up. I can be very competitive with myself, but Josh reminds
me that there are times when I just have to, as he would say, "chill out."
Workout time with Josh is important to me. It's one of the few times I won't
allow myself to be interrupted. We have a schedule: Sometimes I ride the
exercise bike, other times I use the stair climbing machine. I'll do some
strength training and stretches. Our sessions vary because, as Josh has told me,
I need to listen to my body and respect its limits from day to day.
When I'm feeling trapped and can't even think about exercising, I remember
what Josh always tells me: "If you're really healthy and fit, you'll have a good
resistance to illness and a high energy level -- you'll also look your best."
I've also learned it is critical to make your workout appealing and
convenient. For instance, I prefer morning workouts at a health club or at my
home. I like listening to music when I work out; I'm a big Elton John fan. My
favorite part of the routine is when I'm pedaling on my bike, meditating and
listening to music; it's one of the few times I get to turn off my mobile phone!
The part I hate: push-ups!
4. IT TAKES SUPPORT TO SLIM DOWN
I have discovered that learning about sound nutrition is relatively easy
compared to using that information wisely. For me, using my head -- and not my
heart -- to make food decisions is always a challenge. One incident that I
clearly remember occurred recently after I had started the Program. Things were
going swimmingly until I was preparing for a trip to the States. I was feeling
anxious and suddenly found myself falling into my old habits, seeking out my
trusty "comfort" foods. I also had great difficulty controlling my portions: I
would have two croissants or a few more cookies than I really wanted. I didn't
know what was wrong, but clearly I felt like I was beginning to spin out of
control.
I immediately called my friend Sarah, a fellow Weight Watchers member, and
she came over. As we talked, I unearthed the nasty root of my sudden overeating:
I was anxious about leaving my girls to travel (this also was shortly after the
death of Princess Diana and the girls understandably didn't want me out of their
sight). Now I know that this is a trigger for me. I'm aware of it and try to
keep it in mind.
Discovering triggers helps you understand yourself better While I have been
working on my weight issues, I have discovered other interesting facts about
myself -- for instance, I now know I'm a people pleaser. I always want others to
like me and think well of me. I remember recently having to make an appearance
on an American television program. I wanted to pick up my girls from school
before I left, so I took a rather late flight from London to New York the day of
the show. I knew it was going to be tight, but I really wanted to spend the time
with my girls. Of course, things went wrong. We ended up taking off late because
the airplane had a major problem with its navigating system. We sat on the
runway for hours and I just kept thinking over and over, "What am I going to
do?" I couldn't be late. I was so nervous. I truly did not want to let the host
or the audience down. After several minutes of this, I realized I had to calm
down, telling myself to relax since there was nothing I would do to change the
situation. We eventually took off and I made it to the taping (although it was
close!).
When I go to a Weight Watchers meeting, there is always support. We are all
there for the same reason: primarily to lose weight, but also to understand how
we got ourselves into our predicaments. So if you gain a pound or two, everyone
knows what it's like and will try to help you figure out why.
A good support network should be a positive force in your life. At the
meetings I've attended, everyone is so up, it just lifts you. It's like a tonic.
I love the sense of support and friendship; it leaves you feeling you are not on
your own or isolated. This time around, I learned that you don't have to be an
island, all alone, when you're on a weight-loss program. Seek out support, be it
your spouse, a friend, family member, even your children. Use their shoulders;
you'll do the same for them at one time or another. If you find it might be too
difficult relying on close friends or family members for your weight support,
find a support group that makes you feel comfortable and welcome.
The day I reached my weight goal was one of the proudest of my life. Everyone
was so supportive and positive. Like most women, I will always want to lose a
few more pounds, but knowing that I reached my goal through my own sheer will
and the help of my friends was incredibly satisfying.
5. I CONTROL MY WEIGHT, IT DOESN'T CONTROL ME
Weight is not just a "fat issue." When I talk about weight, I know I'm
talking about a major health issue. I also am not afraid to say that dealing
with weight is a mood-altering experience. If you gain a pound or simply wake up
one morning feeling fat, it can leave you mad, frustrated, difficult, cranky. It
affects your marriage and your self-esteem; it causes problems at work. And it
can make you feel worthless.
How I feel about my body and my weight can dictate how I feel for the rest of
the day. For instance, even if someone says casually, "You look fine," I might
reply, "Thank you," but deep down I know I don't feel fine. Maybe I know I've
eaten too much and that the new black swimsuit I've bought for a family holiday
is a little too snug. I know I have pushed the suit back further and further
away in my drawer. Ultimately, I know I can only push the suit so far: Like my
weight issue, it's there and eventually I'll have to deal with it.
I also see that I need to keep my stress level down if I am going to stay in
control. I use my workouts to keep myself focused and in control. Josh always
tells me that fitness is more than muscle: I have to be physically, emotionally
and spiritually fit to be well. My workouts are about decompressing; they reduce
my stress and clear my head so I can concentrate on the important matters at
hand.
So when things get rough and the world seems insane, how do I get back on
track and in control? I keep the truth. I think one of the greatest things in
life is to be able to gather the courage in yourself, hold your head high and
ask yourself, "Am I being true to myself?" When you can answer with a resounding
yes, then you've reached your goal and you are a success. Read an Excerpt