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American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss Paperback – December 26, 2006
"The Mediterranean Diet Plan" by Susan Zogheib MHS RD LDN
Learn the basics of mediterranean cooking and choose from included meal plans with four variations- traditional, meatless, seafood-free, and 30-Minute. Learn more
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About the Author
•The New American Heart Association Cookbook, 7th Edition
•American Heart Association Low-Fat, Low-Cholesterol Cookbook, 3rd Edition
•American Heart Association One-Dish Meals
•American Heart Association Low-Calorie Cookbook
•American Heart Association Low-Salt Cookbook, 2nd Edition
•American Heart Association Quick & Easy Cookbook
•American Heart Association Meals in Minutes Cookbook
The American Heart Association has affiliates that serve the entire United States. For more information, call 1-800-AHA-USA1 (1-800-242-8721).
From the Hardcover edition.
Excerpt. © Reprinted by permission. All rights reserved.
Serves 4; 3 ounces fish per serving
Mild-flavored tilapia, which blends so nicely with other foods, is complemented here with baby spinach leaves and a topping of crushed walnuts.
4 tilapia fillets (about 4 ounces each)
1/4 teaspoon salt
Pepper to taste
5 ounces fresh baby spinach leaves
1/2 cup shredded or grated Parmesan cheese
1 cup dry white wine (regular or nonalcoholic), plus more as needed
1/2 cup fat-free, low-sodium chicken broth or low-sodium
vegetable broth, plus more as needed
1 medium shallot, minced
2 tablespoons walnuts, crushed
Preheat the oven to 375°F.
Rinse the tilapia and pat dry with paper towels. Place the fish on a flat surface. Sprinkle the fish with the salt and pepper. Place the spinach on the fish. Sprinkle with the Parmesan. Starting at a short end, roll each fillet jelly-roll style. Secure each roll-up with a wooden toothpick. Place the fillets in a glass 13 x 9 x 2-inch baking dish.
Pour the wine and broth over the fish, using enough liquid to fill the dish to a depth of about 1/2 inch.
Sprinkle the shallot over the fish.
Bake, covered, for 30 minutes, or until the fish flakes easily when tested with a fork.
To serve, using a slotted pancake turner, transfer the roll-ups to plates. Sprinkle with the walnuts.
total fat 6.0 g
saturated 2.0 g
polyunsaturated 2.0 g
monounsaturated 1.0 g
cholesterol 50 mg
sodium 383 mg
carbohydrates 3 g
fiber 1 g
sugar 0 g
protein 22 g
1 vegetable; 3 lean meat
From the Hardcover edition.
Top Customer Reviews
I am a burnt out "Zoner". This summer I watched the scales go higher and higher, commensurate with my apathy for sensible eating. Unacceptable behavior but inevitable considering the five year stretch of in-the-Zone living I did.
I read an article in BOOM, a newpaper for baby boomers. The reporter was assigned the task of finding a "diet that worked". He had on his list the AMA NO FAD DIET. Intrigued, he and his wife decided to give it a try. He reported that within weeks he had lost inches and was experiencing that all important psychological feeling of wellness that comes along with a healthy balanced eating plan. It was good timing and I bought the book immediately.
I think it most important to have finally found some guidelines that are presented in a manner that really feels like new found knowledge, instead of a mixed up version of the same old same old. The first part of the book, which discusses three different eating plans and why and how to choose which works best for you somehow did a wonderful job of just "sticking" in my mind. It's rare in this kind of book to find that you actually feel satisfied in the reading of it and have knowledge retention afterwards.
As a final note - for those women out there whose boyfriend/husband is resistant to strict diets - this is the most reasonable choice.Read more ›
There is a lot of good advice about customizing your approach using 3 key concepts
1.Think before you eat
2. Eat well
3. Exercise more
These keys are the author's "circles of success" for weight loss. Take home message Fad diets don't work, eat less, eat healthily and exercise more.
Most Recent Customer Reviews
This is one of the better diet books I've tried. If you like following menus, this book is for you. After awhile, you'll learn what you should and should not eat.Published 18 days ago by Wyoming Anne
good book, gave it as a gift for someone wanting specifically this book.Published 15 months ago by Catherine H Murdaugh
This is a great educational cook book with simple recipes that are heart healthy. If you are looking for pratical weight loss tips using real food not fads or processed crap. Read morePublished 18 months ago by humboldt hanna
Personally Way more complicated than Weight watchers. Also I have an APP on my phone that tracks calories and exercise and water intake and at the end of the day shows what my diet... Read morePublished 22 months ago by Jen
I wanted more of an outline of everyday foods. this is great if you like to cook. It is mostly healthy recipes.Published on July 17, 2014 by Faith Page