Bests & Worsts Reviews from Amazon

I read that being overweight is the greatest mortality factor--more than smoking, drinking excessively and not enough exercise. I went to a nutritionist some years ago to learn about eating healthy foods--and that was a worthwhile investment. She taught how to eat healthy foods that have a low glycemic index: foods that don't elevate your blood sugar. These skinny rules are similar to what she taught--eat primarily vegetables, low-fat protein 5x a day to deter hunger (protein carries the fat out of your body she said), and one serving of whole grains, lowfat dairy and fruit a day. Using that diet I reversed diabetes and dropped 30 pounds in the past 3 years. However, it's helpful to have continual reminders to focus on healthy eating. Felt I wanted a tune-up on healthy eating as I need to lose another 20-30 pounds as I'd put 10 back on, so bought this book to see what rules the author emphasizes. What should the focus be if you want to focus on only 20 primary rules? Here's the gist of what the book emphasizes regarding skinny rules in brief--recommend you buy the book for the explanations as to why these rules are the top 20 and how to apply them. The rationale and background information is instructive and motivating: 1. Drink large glass of water (16 oz.) before every meal and snacks--5 a day 2. Don't drink your calories--stay away from fruit juices and sodas that are high in sugar. 2 cups coffee okay 3. Eat lowfat protein at every meal--protein doesn't have to be animal based. Protein minimizes hunger 4. Slash intake of refined flour/grains--try brown rice, quinoa, barley, farro 5. Eat 30-50 grams of fiber--he lists fiber-rich foods: 1/2C sliced strawberries-9g;1C zucchini-8g;1C spinach-7g 6. Eat apples and berries each day 7. No carbs after lunch--eat lean and green at night. Protein and veggies are best 8. Read labels--stay away from artificial ingredients or foods that sound like bad chemistry experiments 9. Get portion size right--you can bag some portions ahead of time 10. No artificial sweeteners 11. No white potatoes--I cut sweet potatoes in strips or round slices, toss in olive oil/cumin/garlic pepper and oven roast at 400 for 20-30 minutes. We don't miss the white potato french fries. 12. One day a week meatless--eat more beans and nuts 13. No fast foods and fried foods 14. Eat a real breakfast: include protein, grains and fruit (lowfat plain yogurt is great protein source in fruit smoothie or mixed with fruit said the nutritionist for breakfast) 15. Make your own food and eat at least 10 meals a week at home 16. Banish high salt foods--use more herbs 17. Eat veggies--as much as possible 18. Go to bed hungry--try not to eat after 8 p.m. or 4 hours prior to bedtime 19. Sleep Right--get adequate sleep 20. Plan one splurge meal a week--but don't go crazy with the calories, fat and sugar in it The nutritionist also recommended eating fruit by noon. Your blood sugar is lowest in the morning so can handle the fruit sugar better, and your daily activity burns the sugar in the fruit off. She also said to think of sugar as poison--your body will burn the sugar off before fat because it wants to get rid of the sugar then it won't burn the fat. Eat less sugar, burn more fat. Read labels for sugar content in foods. She said try to stay under 8g of sugar in whole grain cereal. I have been doing this regimen since mid-May and have lost 5 pounds. About one pound a week. There's great menu plans at the back of the book and recipes. I tried the turkey bacon in an egg and veggie omelet and love it! You may find foods you haven't tried before. He includes the latest research on foods which is helpful. Liked his suggestion of making turkey meat balls ahead to keep in frig. Want to check out the Ezekiel Bread Bob recommends. Also like the recipe for roasting multiple chicken breasts at a time to have cold in frig to cut up for salads. The book is amazingly clear, easy to read and follow. It got me back on track. Although I don't use artificial sweeteners, the nutritionist recommended Stevia--a natural sweetener from a South American herb said the nutritionist-- which I put in my daily iced coffee with some almond milk and lowfat milk and a heaping tablespoon of dark cocoa. Shake it or put in blender with the ice. The combination tastes like Starbucks iced coffee-mocha (about 400 calories) but it is only 100 calories. It's a delicious treat for the day. I try to keep to 1200 calories a day and walk 30-60 minutes a day. Just found having these skinny rules uppermost in my mind as I plan menus is helpful. Other family members have lost weight, too, eating the foods I have been preparing based on this book. I like having this information in book form as it's easy to peruse the recipes and meal plans at the back. Skinny rules is a healthy way to eat for the rest of your life.