Walk With the Doc Saturday June 17th, 7:00 am The Mayo Clinic Diet What do The world’s healthiest diets have in common? Celebrity trainer and nutritionist Harley Pasternak traveled to the healthiest countries to learn what made their diets outstanding. Pasternak discovered that while certain foods were part of the answer, lifestyle was a big factor. The differences included how people ate, how they socialized, how much they walked, etc. The most common overlapping feature was that people walked more than the average American. Pasternak’s book, “The 5 Factor World Diet” has the full story. For a condensed summary of his findings read a synopsis of the book in "What The World’s Healthiest Diets Have In Common.” At about the same time Pasternak was publishing his research; the staff of the Mayo Clinic had independently come to similar conclusions and published the first edition of the “Mayo Clinic Diet.” The “Mayo Clinic Diet” is far more than a diet book. It is a lifestyle modification program that summarizes clinical experience from the Mayo Clinic in an easy to understand book organized into 20 chapters. As an alternative, the Mayo Clinic Diet is available as an online subscription bundled with diet and exercise apps. In essence, the program is a guide for changing lifestyle with the objective of better long-term health and weight loss. The main focus is on how to choose healthy foods, choose correct portion sizes, and develop an exercise routine. The program is adaptable to individual needs. The optional subscription offers personalized meal plans with recipes, healthy habit tips, and motivational messages. To encourage healthy habits the offer includes access to apps for tracking weight, habits, a food and fitness journal with personalized workouts, and fitness tips for all levels including walking and running guides. Most will probably skip the subscription offer given that similar apps and information are available as free downloads. The program has two phases: 1. Lose It: This phase starts a two-week weight loss journey. The goal is to gain a quick success without getting bogged down in the details of lifestyle change. 2. Live It: This phase emphasizes the lifelong approach to health and lifestyle commitments. The key is techniques for helping stick with new healthy habits. In both phases the focus is on choosing fruits and vegetables as a large part of meals with select grains, legumes and fish in moderation. Almost any food is allowed providing portion sizes are in line with allowed calories. Suggested recipes range from vegetarian to dishes including pork, beef, etc. Bacon even shows up in some recipes. Of course, exercise is a vital part of the program with a goal of thirty minutes a day. The most compelling part of the program is guidance for developing lifelong lifestyle habit changes. Given the program was developed by medical professionals at the world famous Mayo Clinic and has been used for a decade, the program has a credibility advantage over much in the world of popular diet books. While the program has worked for many, be aware that no program is likely to succeed unless followed. The program encourages structured goal setting. While this is a sensible approach it may not be for everyone. The value of the book depends on where you are in your education process. If you have read a few books about lifestyle planning, diets and goal setting then much of what’s offered will be reminders and confirmation of basic principles. In the Mayo Clinic Diet you will not find gimmicks or quick fixes. What you will find is a straightforward structured plan for weight loss. What’s unique is a broad range of advice from experts about the challenges faced in adapting to a lifestyle that takes weight off and keeps it off with recipes you are likely to find filling and delicious. For more about the successes and failures of others that followed the Mayo Clinic approach read “Mayo Clinic Diet Review” and “The Mayo Clinic Diet.” Helping you discover a plan that’s right for you is where the Mayo Clinic approach excels. Getting started is easy. Just pick up a copy of the book at the local library. My goal is be your mentor as you discover an approach that works for you - and cheer you along the way. Perhaps you already have a plan in mind? Come share it with me on our morning walk around the lakes! Nancy Neighbors, MD Let’s take a walk Date: Saturday, June 17th Location: Jones Family Park (see map) Time: 7:00 am (Meet in front of Yogurt Mt.) Yogurt Mt. is the last store at the end of Valley Bend Shopping Center). If cloudy, bring an umbrella, we walk come rain or shine. Click here for Dr. Neighbors’ 2017 news page If you would prefer to discontinue receiving ideas about healthy living from Dr. Neighbors please phone (256) 882-6085. |
