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Happy New Year, The Mayo Clinic Diet Book Giveaway , and Ten in Ten

Happy New Year friends and readers. Hard to believe its back to the grind tomorrow at work. I have really enjoyed this last week just chilling with Certain Someone doing nothing really. Even my tweeting has decreased, although he would argue with that. Certain Someone gave me some great tools for the New Year. Kitchen Aid pasta rollers, and IPhone 3GS. I'm going crazy with the IPhone as I'm a Blackberry addict. I love all these apps, esp the recipe and fitness related ones. I have a lot of seeds and plans for this year. Certain Someone has surprised me the past few days with agreeing to some tiny changes in ways we eat. He didn't balk when I suggested whole wheat pizza dough for our New Years pizzas. I even got him to eat some greens and beans. Last night he made me dinner, a pizza with the whole wheat dough I made. It was good, but couldn't convince him to go totally meatless. Baby steps. If it wasn't 7 degrees right now we would be going for a walk. But There is the treadmill.
I was the lucky recipient of an advance copy of the Mayo Clinic Diet. I'm not really a dieter as I love food and life to much to deprive myself. However I need to put things in check. Many have claimed they had world renown Mayo Clinic certified diets before, but, this is the only official one ever released by them. In reading through the book and journal. its not a diet per say, but a way of life. Using the classic pyramid, the book educates you on proper serving within the food groups. Fitness and breaking of bad habits is emphasized as well. All nothing new and gimmicky, just clearly illustrated good practical sense. A few recipes and menus are given , but you really do the work in figuring it all out with the tools they give you. I like this as you can work with what you have and not have really expensive shopping lists of items you have and never will eat again like some diets.Although here is a whole link to Mayo Clinic Weight Loss Recipes.You can jump start your way with the Quick Start Plan designed to help you loose 6-10 lbs in 2 weeks. I love the tool they give, a journal to record your progress. If only they had that as a IPhone application.

About Donald Hensrud, M.D.
Donald Hensrud, M.D., M.P.H., is chair of the Division of Preventive, Occupational, and Aerospace Medicine and a consultant in the Division of Endocrinology, Metabolism and Nutrition at Mayo Clinic, Rochester, Minn. He is also an associate professor of preventive medicine and nutrition at the College of Medicine, Mayo Clinic. A specialist in nutrition and weight management, Dr. Hensrud advises individuals on how to achieve and maintain a healthy weight. He conducts research in weight management, and he writes and lectures widely on nutrition-related topics. He helped publish two award-winning Mayo Clinic cookbooks.
About Mayo Clinic
Mayo Clinic is the first and largest integrated, not-for-profit group practice in the world. Doctors from every medical specialty work together to care for patients, joined by common systems and a philosophy that the needs of the patient come first. Over 3,600 physicians and scientists and 50,000 allied staff work at Mayo, which has sites in Rochester, Minn.; Jacksonville, Fla.; and Scottsdale/Phoenix, Ariz. Collectively, Mayo Clinic treats more than 500,000 patients a year.For more than 100 years, millions of people from all walks of life have found answers at Mayo Clinic. Mayo Clinic works with many insurance companies, does not require a physician referral in most cases and is an in-network provider for millions of people.
For more information, please visit

I confess this will be hard with food blogging, recipe development for future projects, etc. But I can only try. I am giving away a copy of this book and journal to randomly picked commenter. Just leave a comment telling me what your Food or health related goals are this year .

Adapting recipes
If the recipe calls for
Butter Margarine Shortening Oil
Try Substituting
✚✚ For sandwiches, substitute tomato slices, catsup or mustard.
✚✚ For stove-top cooking, sauté food in broth or small amounts of healthy
oil like olive, canola or peanut or use non-stick spray.
✚✚ In marinades, substitute diluted fruit juice, wine or balsamic vinegar.
✚✚ In cakes or bars, replace half the fat or oil with the same amount of
applesauce, prune puree or commercial fat substitute.
✚✚ To avoid dense, soggy or flat baked goods, don’t substitute oil for butter
or shortening, or substitute diet, whipped or tub-style margarine for
regular margarine.
Meat Try Substituting
Keep it lean. In soup, chili or stir-fry, replace most of the meat with beans
or vegetables. As an entrée, keep it to no more than the size of a deck of
cards — load up on vegetables.
Whole milk (regular or
Try Substituting
Fat-free or 1% milk, or evaporated skim milk
Whole egg
(yolk and white)
Try Substituting
¼ cup egg substitute or 2 egg whites for breakfast or in baked goods
Sour cream
Try Substituting
Cream cheese
Fat-free, low-fat or light varieties in dips, spreads, salad dressings and toppings.
Fat-free, low-fat and light varieties do not work well for baking.
Try Substituting
In most baked goods, you can reduce the amount of sugar by one-half
without affecting texture or taste, but use no less than ¼ cup of sugar for
every cup of flour to keep items moist.
White flour
Replace half or more of white flour with whole grain pastry or regular flour.
Try Substituting
✚✚ Use herbs (1 tbsp. fresh = 1 tsp. dried = ¼ tsp. powder). Add towards the end of cooking and use sparingly — you can always add more.
✚✚ Salt is required when baking yeast-leavened items. Otherwise you may reduce salt by half in cookies and bars. Not needed when boiling pasta.

I have committed myself to Ten in Ten(10 weeks to Healthy 2010). I know its cliche to begin a new regime at New Years, but better now than never. I have found since I began food blogging,turning 40,change of job to more sedentary one, and co habitation, I have gained a significant amount of weight. I rarely work out like I used to. The Mayo Clinic Plan appeals to me because its its not a fad diet, but is just streamlining and actually practicing what basically I know and is not about deprivation, but just good common sense. I realistically plan to lose 2 lbs per week. I need that extra motivation to exercise and move.

My goals are realistic.
  • Try to stay within 1200 calories for at least 1 month
  • Exercise at least 2-3 times a week. I may join gym near office with pal and work out at lunch( undecided about the lunch time part).
  • Try to lower blood pressure
  • Lose 20-40 lbs this year.
  • Pay more attention to portion size.
So enter a comment on your food and health goals for the New Year. Be sure to spread the word via Twitter and Facebook too. Cutoff is January 10, 2010.

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RecipeGirl said...

That's great that CS is coming around to being positive about healthy changes in cooking. My hubs is on board for the challenge, which makes things a ton easier. I certainly wish you all the luck in the world w/ your diet, goals & this challenge. You know you can do it :)

Jen of A2eatwrite said...

I've challenged myself, too, Courtney! I've started Sparkpeople's January Boot Camp challenge, and I'm recording all my food stuffs, drinking at least 8 oz. of water a day, working on my yoga practice and staying within my calorie range to lose 1 - 2 lbs./week. My goal is to get healthier. Watching the scale seems to sabotage me. I'm setting a series of "healthy goals" each week and going from there...

Lori E said...

Okay I didn't see any wine in that pyramid. Gotta have wine.
This pyramid is the same as Canada's food guide.
I eat mostly unprocessed, healthy food but I just eat too darned much of it. The downside of being a good cook I guess. Toot, toot. That was the sound of my own horn.
I don't care if it is cliche to start this in January. Any time we make a change for the better is the right time.

Rosa's Yummy Yums said...

Although I love indulging in comfort food, I always follow a healthy diet... Thanks for the tips!



Luca and Sabrina said...

Dear Glamah, Happy New Year and lots of love!

Tiff said...

My goal is to eat less processed foods. And to try to cut down on carbs, if that is even possible ;)

Esi said...

I think it is wonderful so many people are doing this challenge. It is going to be difficult, but it will be great to have so much support. Happy new year!!!

dining room tables said...

Thanks for the good information you shared. I promised myself to live healthy this year and what you shared is a big help!

Megan said...

Great tips and substitutions! I'm on board for the 10in10 and I must admit, it's a little scary with the food blogging in the mix. Good luck with your goals and Happy New Year!

Rose&Thorn said...

You are so right about blogging killing a diet! I have had a wonderful holiday, which has centred around food.
This year I am focusing on :
1. Strengh - I am cutting down my cardio and increasing my strengh training.
2. Cravings - I would like to regulate my blood sugar so I can stop the sugar cravings I get.
3. Wholewheat and home grown organic - Make an effort to increase my family's intake of wholewheat foods and plant even more vegetables at home which will be organic.

I think that is about all I'll be able to handle for at least the next 6 months.

linda said...

As long as you don't give up tasty food ;)
Excersising more and eating less or on my list usual ;)

Happy New Year to you and CS!

Paz said...

good luck with your new lifestyle change.

happy, happy new year.


Natalie said...

love all the subs!

here are my food goals for the year:

happy new year :)

Bren said...

I'm glad you're participating in this even Lorrie is hosting! Good luck with your challenges and goals! I"m so sure you'll make them happen!!

My goals:

Get up at 6:30 every morning and pray/meditate before I do anything else.

Hit the gym for 60 mins before 9 am.

Drink WAY more water.

Been off caffeine for 3 months now and want to keep it that way

Faithfully do P90X! Have done one session and oh my goodness!! It's not joke!

Eat more apples and less chips!

Minimize my sushi night's out!

Put more passion into cooking for my clients!

Take over with pressure cooking! I want everyone to use one and really enjoy the benefits of it!

Get back to long distance cycling and kick-boxing!

Wish me luck!

~~louise~~ said...

What a GREAT review Courtney! I give you lots of credit for making realistic goals. You can do it!!! It's wonderful that CS is stepping on board. It sure does make it easier. Enjoy your cool new gifts:)

FYI: January is National Diet Month:)

Shewanna said...

Hi! The universal new year resolution - well this year I am getting married so it has to stick! It's all about proportion size this year!

Dee said...

Happy New Year, Courtney! Baby steps is right. I've got to cut down on sweeties because I have nothing to wear. But only 75 calories... HOW?

I'm glad you're going healthier this year... don't worry about the blogging so much, your well-being is much more important.

I had a tough time deciding between the 3Gs and the Bold 2, and went with the latter because of work. The Iphone is much cooler though :(

The Duo Dishes said...

Much success with the challenge. You aren't the only one though, so there's tons of support here! Good thing you have CS on board too.

perfectlittledreams said...

One of my goals is to spend more time with my family. Not just my husband and daughter, but also my parents and in-laws. This will contribute to my overall happiness and therefore my overall healthiness.

Jeanne said...

Sounds like you and CS had a perfect holiday season :) And you are right - the only achievable diet is one that is not based on some insane, out-there eating plan but common sense. I am impressed with your resolutions - I made no formal ones, but informally I aim to exercise 3 times a week (more in january as we are gong skiing at the end of the month!) and to maintain my weight (I miraculously SHED a few pounds after turning 40!). A very happy new year to you, my dear friend!

Eve said...

I want to eat less fast food and cook more. I also want to eat less fatty foods and lose five pounds too.

LaDue & Crew said...

Awesome to see you are in on the #10in10! Like you, I plan on sticking to common sense, and lowering my cholesterol and glucose levels. I'm looking forward to the journey with you ;)

we are never full said...

happy, 2010! don't look at our blog if you're trying to lose weight. we lasted about 3 days on our new year weight-loss challenge. but we're upping the exercise so we're still trying to balance. i can't wait till the ridiculous cold is over so i can get away from the gym and go outside!

Kate/Kajal said...

Hiya ... wish you a ver Happy New Year ...

I'm trying to loose my preggo pounds too ... :D

ellesquared2 said...

This sounds great, Courtney. You've inspired me. I need to shave a few pounds. I will see if the book's at the library. Good post!


Blog Princess G said...

Oh well done! You'll do it. I'm back on the bandwagon too!