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National
Bestseller
2003 Independent Publisher Award Winner
(best book in the health/nutrition category)
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The
Ultimate Healthy Eating Plan
That
Still Leaves Room For Chocolate
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| "If
you only have space or time for one book on healthy eating
and lifestyle, The Ultimate Healthy Eating Plan is the
one to have. Liz Pearson has the unique (trust me on this)
ability to make nutrition sane and sensible. Pearson is
thorough in explaining the latest nutrition research but
in a very easy-to-read and uncomplicated manner. The Ultimate
Healthy Eating Plan doesn't just dispense advice, it puts
the advice into action with four complete Meal Plans -
for those who eat-on-the run; for weight loss; winter
and summer. Home economist Mairlyn Smith provides fabulous
recipes to help you get that advice and information on
the kitchen table. Smith's great taste and her witty comments
for each recipe makes you want to eat the page as well
as the recipe. Pearson cuts to the chase and Smith cuts
the fat. Read this book from cover to cover, incorporate
all that research and wisdom into your life and you'll
be healthier and wiser for it." |
| Barb
Holland, Home Economist & Food Writer, The Toronto
Star |
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| "This
book is loaded with first rate nutrition information and
lots of terrific recipes. There is a tremendous amount
of practical information packed into this book including
the latest research on antioxidants, soy, nuts and even
chocolate. The authors have made up meal plans for eating
on the run, weight loss, summertime and wintertime. This
is a book you’ll pick up again and again." |
| Fran
Berkoff, RD, Toronto Sun |
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| "This
book is engaging and understandable and it screams "Read
Me!" It’s basically a compilation of manageable
tips and recipes that are based entirely on scientific
evidence. The recipes are fantastic, fast and fun. Enjoy!" |
| Care
Healthy Living Magazine, U.S. |
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| "Wow!
Up-to-date research, easy reading and easy to follow,
yummy recipes made with everyday ingredients and of course
…chocolate! I am changing my and my family’s
eating habits. I have lost 20 pounds just eating well.
Thanks!" |
| Elisabeth
Disley, London, Ontario |
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| "I
must tell you how fabulous your book is. Each recipe I
prepared was met with skepticism from my husband and 2
teenage daughters until the food went into their mouths.
Their uncertainty melted away and they eagerly await a
new concoction each day." |
| Sheryl
Birenbaum, Montreal, Quebec |
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| "I
am one of the people who since the age of about 35 has
lost and gained the same 15 to 20 pounds. I had commented
to my husband that I was very tired of trying and of doing
such things as counting points, etc. The next day I was
in a bookstore in my city of Stratford and there was your
book. It made so much sense. I shopped for and ate the
Seven-Day-Weight-Loss week of menus. My husband and I
love the food. I have lost four pounds and that was over
Christmas and New Years. By eating the plan and looking
forward to the small quantities of snacks, I have lost
all desire to play "Miss Piggy" in life. It
is as if something has just shifted in my dietary self
and I am just eating as I remember eating in my twenties
without concentrating on not doing something bad as I
walk by the fridge. Thank you. Your efforts are most meaningful." |
| Diane
Hayden, Stratford, Ontario |
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| "Liz
Pearson and Mairlyn Smith know their stuff. This book
is filled with common sense nutrition backed up by reams
of sound scientific research. The recipes are fun, too.
Of course, I turned to the chocolate section first and
immediately felt better. It turns out dark chocolate is
great for your heart!" |
| June
Rogers, Health Editor, Chatelaine Magazine |
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| "As
a registered dietitian, I have counseled clients for over
20 years and I am very excited about The Ultimate Healthy
Eating Plan That Still Leaves Room For Chocolate.
Liz and Mairlyn make healthy eating fun, quick and easy.
The tips are based on documented current research and
adapted to fit into a fast-paced busy lifestyle. Many
myths are skillfully debunked and confusing topics are
made interesting and easy to understand. Congratulations!" |
Elizabeth
Snell, R.D.
Consulting Dietitian, Toronto |
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"Liz
and Mairlyn have done an outstanding job of bringing together
the latest nutrition research and information in a fun
and practical way. Consumers will gain a wealth of nutrition
knowledge and be able to easily act on the advice in their
daily lives." |
Lise
Smedmor, R.D.
Past Nutrition Month Campaign Manager for Dietitians of
Canada |
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| "In
The Ultimate Healthy Eating Plan Liz and Mairlyn
answer not just the ‘what’ and ‘why’
nutrition questions we all have but also the ‘how’
questions by providing menus and appealing, healthy recipes
you actually want to eat." |
Dana
McCauley,
Food Editor, Homemaker’s magazine |
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| "Which
dried fruit has the highest antioxidant punch? Is cream
cheese a good source of calcium? Should you eat butter
or margarine? In the bewildering world of conflicting
news on nutrition, Pearson provides solid answers to these
questions and much, much more, giving Canadians what they
need: easily digestible information in a tidy package,
packed with tips and the latest research. Mairlyn helps
put the advice into action with yummy recipes." |
Valerie
Berenyi,
Feature Writer for the Calgary Herald Vitality Section |
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| Introduction
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| If
you were to design the ultimate eating plan, what would
it look like? Would it be easy to follow? Would it be
based on the most up-to-date scientific research? Would
it include super nutritious, disease-fighting foods that
could significantly reduce your risk of heart disease,
cancer, diabetes, osteoporosis and more? Would the plan
be individualized to suit your busy lifestyle and your
own individual goals for weight loss or weight maintenance?
Would it include out-of-this-world delicious recipes that
are also quick and easy to make? Lastly, and perhaps most
important, would your plan leave room for chocolate? If
you answered yes to any or all of the above, this truly
is the ultimate plan for you. |
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| Ultimate
Health |
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| You’ve
read that certain foods are good for your health—foods
like flax, soy, broccoli, nuts and whole grains. Yet how
do you fit all these foods into your everyday diet? How
much or how little of these foods do you have to eat to
significantly reduce your risk of disease? Does it matter
if you eat them cooked, raw, chopped or peeled? The Ultimate
Healthy Eating Plan reviews the most current research
on foods and their incredible ability to ward off disease.
The plan tells you exactly how much of each food to eat
each day or each week and gives you endless tips and recipe
ideas on how to make it happen. It tells you which fats
are actually critical to good health and which fats you
should make every effort to eat less of. It ranks various
foods in terms of their overall nutrient contribution
as well as their ability to prevent disease. The plan
uncovers many nutrition myths and misconceptions and includes
an update on nutritional supplements. Are certain supplements
necessary to prevent disease? And what about beverages?
Is green tea better than black? Does a glass of red wine
deserve a place in your daily diet? Some of the answers
may surprise you. Most important, the ultimate plan is
geared to excite and motivate you to enjoy the healthiest
diet you can. |
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| Ultimate
Ease and Flexibility |
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It
simply doesn’t get any easier or better than this.
The Ultimate Healthy Eating Plan was designed with your
individual needs as top priority. Are you an eating-on-the-run
kind of person? Do you sometimes feel that packing a lunch
or putting dinner on the table is a major accomplishment?
Do you eat more meals at restaurants than at home? What
about your weight? Do you need to lose a few pounds or
maybe more than a few pounds?
The Ultimate Healthy Eating Plan is simple, easy and designed
to suit your lifestyle. In the Putting It All Together
section, you’ll find a variety of meal plans to choose
from. For example, the Summertime Meal Plan uses all the
wonderful vegetables and fruit that are available at that
time of year. It’s geared for hot days when you may
want to fire up the barbecue or simply not cook at all.
The Wintertime Meal Plan is designed around a more limited
selection of fresh produce and also includes lots of great,
hot meals for cold, wintry nights. The Weight-Loss Plan
clocks in at only 1600 calories per day and yet still
contains all the incredible foods and nutrients required
for fighting disease and being your best. We think it’s
the healthiest, tastiest and most practical weight-loss
plan ever developed! Lastly, there’s the Eating-on-the-Run
Meal Plan geared for life in the fast lane. It recommends
selections for everything from fast-food restaurants to
upscale dining to frozen dinners you pop in the oven.
Who could ask for more? It’s the ultimate plan for
your life and your needs. |
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| Ultimate
Taste |
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The
recipes in this book are exceptional. They’re not
just packed with super nutritious ingredients. They also
taste great. The Unbelievably Delicious Raspberry Salad
Dressing is, quite simply, unbelievably delicious. The
Super Quick Blender Shakes are truly super quick, super
tasty and loaded with good nutrition. The Chicken with
Mango and Apricots is easy to prepare, yet impressive
enough to be served to a king. And the Super Nutritious
Chocolate Chip Bran Muffins, made with whole grains, flax,
prunes and buttermilk, are a guaranteed hit for more reason
than one! Mairlyn tested, retested, tested again and fine-tuned
each of the recipes in this book until every one of them
was sure to get “two thumbs up”—way up!
There are kid-friendly recipes. There are easy, yet impressive,
recipes for entertaining (your friends will like them
so much, they’ll want to jump on the healthy eating
bandwagon). There are even recipes you can make in five
minutes flat. Best of all, with just a few exceptions,
all the recipe ingredients can be found at your local
supermarket. It’s the ultimate great-tasting eating
plan.
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| Leaving
Room for Chocolate |
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In
a recent survey, people were asked what words they would
use to describe chocolate—not surprisingly, people
used terms such as “awesome, calming, delectable,
heavenly, intoxicating, irresistible, sexy and sinful.”
Few would argue that chocolate is a food loved by many.
That’s why chocolate is an integral part of the plan
(including the weight-loss plan!). You get to enjoy a
bit of chocolate almost every day. Options include everything
from chocolate chip muffins to chocolate shakes to chocolate
pudding. You get to enjoy mini-treats like chocolate-covered
raisins and M&M’s Chocolate Candies. It was George
Bernard Shaw who said, “There is no love sincerer
than the love of food.”That’s why the Ultimate
Healthy Eating Plan leaves room for chocolate and the
pleasure it brings.
P.S. Recent research also shows that certain types of
chocolate may have potential health benefits (find out
more in the Leaving Room for Chocolate chapter). |
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| Body
in Motion |
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| The
Ultimate Healthy Eating Plan wouldn’t be complete
without a section on active living—an essential ingredient
for optimal health. What’s your greatest physical
activity challenge? Finding the time to be active? Getting
started? Sticking with it? Do you question whether you
are doing the right type or amount of exercise? This plan
has three goals in mind when it comes to working out—maximal
enjoyment, maximal benefit and minimal time. It’s
the ultimate plan for making active living a regular part
of your life. |
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| The
Plan |
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The
Ultimate Healthy Eating Plan is super nutritious and fights
disease. It’s realistic, achievable and the recipes
couldn’t taste better (especially the ones with chocolate).
It’s the best investment you can make in you! Here’s
to happy reading, happy tasting and to being the healthiest
you that you can be!
Have fun on your journey. |
| Liz
Pearson and Mairlyn Smith |
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