Book Review: Let Them

The Let Them Theory by Mel Robbins
My rating: 5 of 5 stars

This book provides a framework that encourages readers to accept what they can’t control and to focus instead on their actions, growth, and well-being. It contains 20 chapters that cover the Let Them Theory (let them, and let me), exploring how it applies to you and those around you. Stop overthinking and trying to control things beyond your reach; instead, act on what you can influence.
This philosophy can be applied to improving nutrition and diet by shifting your mindset and behaviors around social pressures, progress, sustainable habits, and fostering a better relationship with food.

For instance, the poor dietary habits of family, friends, and colleagues should not influence your commitment to maintaining proper nutrition. Your mindset should be to let them eat whatever way; I’m choosing something different for my health. Don’t allow peer pressure or guilt to influence your actions. If others challenge your dietary choices or call you difficult, stay confident and set boundaries to protect your goals. Maybe some resist your change and say that life is too short not to eat dessert; let them. Don’t let your progress be limited by others’ stagnation. And while you may not be able to control every meal in family or group settings, that’s okay. Allow others to eat what they want, and you can make the best choices available to you. You don’t need full control to make better decisions; it is more important to focus on sustaining good, long-term habits. Prioritize habits that matter, such as meal prepping, eating anti-inflammatory foods, and practicing mindfulness. And lastly, let go of people-pleasing in social settings. You don’t have to say yes to food out of politeness or to fit in; your health goals are more important than temporary approval. This will build assertiveness and reduce emotional eating triggers.

This book is well-written in an approachable and relatable tone. You feel like she is talking to you as a friend. The author summarizes sections and reviews key concepts throughout to really drive the points home. Sharing her personal stories, struggles, and continued efforts to do better is inspiring.

The concepts may seem oversimplified or repetitive at times; the author shares many different scenarios and how the theory can be applied. Some readers may not appreciate that best-friend tone.

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Book Review: Shred Happens

Shred Happens: So Easy, So Good: 100+ Protein-Packed Mediterranean Favorites with a Low-Carb Twist; A Cookbook by Arash Hashemi
My rating: 5 of 5 stars

The author shares his journey to regaining his health and a better relationship with food. In addition to losing 100 pounds, he taught himself how to cook and shares 100+ recipes inspired by his Persian roots, Mediterranean favorites, and crave-able global cuisines.

Nine chapters cover shareable plates, spreads and dips, salads, mains, pasta and rice, power bowls, sauces and salsas, spice blends, and desserts.

Author’s Food Philosophy
1. Consistency versus intensity: Make small, sustainable changes that can be maintained
2. Continuous improvement: Minor improvements over time, compound and lead to profound positive change
3. Community: Celebrate and share food together
4. Bring on the flavor: Don’t settle for bland or boring meals, experiment with global cuisine, try new recipes from different cultures, and seek new produce
5. Make it easy and accessible: Fit it into your day-to-day lifestyle; have the essential ingredients on hand, and experiment with flexible and versatile recipes
6. Fuel right, feel good: Focus on nourishing foods; find the right balance between indulgence and taking care of your body

The author’s story is relatable for anyone who has struggled with their weight and yo-yo dieting. The recipes include prep time, cook time, and servings. While the author follows a low-carb lifestyle, he notes where regular rice and pasta can be substituted. You do not have to follow a low-carb diet in order to enjoy the recipes. The introduction for each recipe conveys his passion and kind spirit. The photographs are beautiful and inspirational.

This book is not for you if you do not like Mediterranean cuisine. And, if you are left wanting more recipes, you can follow him on Instagram, @shredhappens. I am not a foodie, but I thoroughly enjoy his posts on Instagram.

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Book Review: The New Rules of Aging Well

The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality by Frank Lipman
My rating: 4 of 5 stars

This book provides a practical, holistic approach to healthy aging in a digestible, easy-to-follow format. The guidelines cover physical, mental, and emotional well-being that applies to anyone looking to improve their quality of life in their later years.

The chapters are organized by levels: (1) The Essentials; (2) Easy Adds; (3) Focus on Food; (4) Fitness and Rest; (5) Deeper Wellness; (6) Everyday Habits; and (7) Inner Health.

This is a quick and easy read; the tone is encouraging and positive. While many concepts are covered, they don’t get too technical or deep to lose the reader. Specific recommendations and additional resources are provided. The case studies with questions to consider at the end of each level are relatable and reinforce the concepts covered.

Some recommendations may not resonate with the reader or are beyond what they might be willing to try or spend money on. Also, the author provides statistics and references “studies” without citations. The recommendations would carry more weight with supporting science behind them. I couldn't give the book 5 stars without the references.

The book is geared toward readers in their 40s and older; younger audiences may not feel the advice applies to them.

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Book Review: Eat to Beat Your Diet

Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer by William W. Li
My rating: 2 of 5 stars

This is a comprehensive book on what author Dr. William Li believes is the best way to improve and strengthen your metabolism, reduce excess body fat, and improve overall health through his MediterAsian approach. There are three parts: Part 1: How Fat Works; Part 2: Foods for Metabolism; and Part 3: A Plan for Life.

There are sample meal guides, recipes, and frequently asked questions. Many nutrition topics are covered; more information is offered through a QR code.

The author’s personal preference is Mediterranean and Asian cuisines. If you dislike these flavors, this is not the book for you. Dr. Li also avoids red meat (p. 125), excluding protein and nutrient-rich options. The abundance of information and personal stories is too much at times and may lend to skimming several sections.

This book was not for me; it was too long and tried to be all things to all people. It would have been better suited to just stick to the MediterAsian viewpoint.

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Book Review: Turn the Ship Around!

Turn the Ship Around!: A True Story of Turning Followers into Leaders by L. David Marquet
My rating: 4 of 5 stars

I don't normally read leadership books. If it had a section on applying these leader-leader principles to other areas, such as family, health, or nutrition, I would have given it a full 5 stars.

This is a leadership book that emphasizes the importance of empowerment, accountability, and proactive behavior. The author, a retired U.S. Navy captain, shares his experience of how he transformed one of the worst-performing ships in the fleet into one of the best. Marquet introduces a leadership model, “Leader-Leader,” instead of the traditional leader-follower approach. The practical insights on leadership and organizational change can be applied in your professional and personal life.

There are four parts of the book: Part I: Starting Over, Part II: Control, Part III: Competence, and Part IV: Clarity.

The story is captivating and inspiring. The questions to consider at the end of each chapter are thought-provoking, challenge widely held beliefs, and reinforce the concepts covered.

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Book Review: Eat Like a Girl

Eat Like a Girl: 100+ Delicious Recipes to Balance Hormones, Boost Energy, and Burn Fat by Mindy Pelz
My rating: 3 of 5 stars

The book is a guide for how a “girl” should eat based on hormones and health goals. There is a lot of information on the power of food and fasting, in addition to how fake foods, constant dopamine hits, toxins, and more can negatively affect your health. Dr. Pelz provides tips, guidelines, and resources on navigating this world with a 30-day plan and recipes.

There are four parts: Part I: Eating for Your Hormones, Part II: Using Food to Support Your Fasting Lifestyle, Part III: The Fasting Cycle, and Part IV: Recipes.

There are many strategies throughout the book. On page 96, the checklist for accelerated fat burning is a great guide that summarizes Dr. Pelz’s recommendations: follow your hormonal cycle, try longer fasts, eat fiber and good fat with every meal, eat enough protein, avoid liver agitators like alcohol, create an exercise variation plan, walk after large meals, minimize toxin load and obesogen exposure, detox, prioritize sleep, eat during daylight hours, and evaluate stress levels.

Some may be deterred by the choices you have to make in order to personalize the plan and make it work for you. You have to (1) decide a track—omnivore or plant-based; (2) choose the intensity—beginner or advanced determine the length of fasts; (3) choose how to cycle your reset—menstrual versus moon cycle; (4) choose an accountability buddy—friend, Facebook group, health coach, Reset Academy. Also, it is a lot of information to absorb, so you may want to focus on a few concepts initially before diving all in.

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Book Review: The New Whole30

The New Whole30: The Definitive Plan to Transform Your Health, Habits, and Relationship with Food by Melissa Urban
My rating: 4 of 5 stars

The Whole30 is a 30-day protocol that guides the reader through removing foods commonly associated with food intolerances and sensitivities and reintroducing them to see whether they tolerate them well. This book is an updated version of the program published in 2015. The author states that changes were made based on the latest science and seeks to eliminate the smallest number of foods while maximizing nutrition and health. The goal remains the same: food freedom.

There are five parts. Part 1: Welcome to the Whole30, which covers the program rules, the rule changes, a new plant-based version, checklists, planning instructions, and the Whole30 timeline. Part 2 covers the frequently asked questions (FAQ). Part 3, Cooking Whole30, provides the tools and cooking tips for success. Part 4 is dedicated to the original Whole30 program with rules, a meal template, a shopping list, and compliant recipes for breakfast, lunch, dinner, sides, sauces, snacks, and more. Part 5 covers the plant-based version with the same resources of rules, a template, a shopping list, and recipes.

An elimination diet and reintroduction protocol remain the gold standard for identifying food sensitivities. I highly recommend this book for those committed to finding their food freedom.

Goals of the plan
· Identify food sensitivities and adverse food reactions
· Create new tools to navigate stress and negative emotions
· Restore a healthy relationship with food and your body
· Create a personalized, sustainable, joyful diet based on your learnings (p. 19)

The Whole30 timeline provides a picture of what the journey will look and feel like based on the millions who have previously completed it. The FAQ section is thorough and helpful. Although I don’t enjoy cooking, I appreciate the variety of cuisines represented in the recipes and the valuable tips. If this is your first time trying an elimination diet and reintroduction protocol, this book has you covered.

The tone and rules of the new Whole30 are softer. Some might miss the tough love or disagree with the changes. If this is your first time trying an elimination protocol, don’t be overwhelmed by all the recipes—you can keep it simple.

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Book Review: Work

Work: How to Find Joy and Meaning in Each Hour of the Day by Thich Nhat Hanh
My rating: 2 of 5 stars

Our joy and happiness depend on how we live and the time we spend working. This book presents mindfulness as the key to positively impacting your life and the lives of those around you. Six short chapters cover the art of mindful living and working, beginning the day, mindfulness at work, coming home, a new way of working, and 30 ways to reduce stress at work.

This book is not for everyone. It may be a good introduction if you are unfamiliar with Buddhism or mindfulness. Most people would benefit from reading chapter six, which has 30 short tips on reducing stress at work.

If you struggle with mindfulness, applying the recommendations of mindful breathing, mindful eating, mindful walking, mindful meeting, etc., may be difficult. Personally, I struggled to get through this book. Even so, I was glad I persevered through it--there were some good nuggets.

For example, the five contemplations on mindful eating (p. 24): (1) Food is a gift. (2) Eat with mindfulness and gratitude. (3) Eat in moderation. (4) Eat to preserve living beings and our planet while reversing the effects of global warming. (5) Accept the food as nourishment for all.

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Book Review: Make It Easy

Make It Easy: A Healthy Meal Prep and Menu Planning Guide—A Cookbook by Danielle Walker
My rating: 4 of 5 stars

This book will guide you through the process of menu planning and prepping. It is full of general cooking tips, in addition to easy recipes that are free from grains, gluten, and lactose.

There are three parts. In part 1, Getting Started, discover which meal-prepping persona you are and how to navigate this new world of freezer meals, reheating tips, stocking your pantry, tools and appliances, and basic recipes. In part 2, 15 Weeks of Meal Plans, take advantage of shopping lists, ingredient combinations to reduce waste, and less time and stress in the kitchen. Part 3, More Recipes, offers back-pocket dinners and make-ahead meals.

If you are looking for a guidebook to teach you how to plan your meals to reduce your stress and time in the kitchen while still providing nourishing meals to your family, this book is for you.

There are many practical items, such as the stock your pantry and freezer checklist, shopping list QR codes, meal plan QR codes, notes, shortcuts, and make-ahead options. Her website also offers an updated list of her favorite and trusted brands.

The author mentions that her seasonings are Whole30-approved; the reader may not know what the Whole30 program or approval means. Also, if you are new to this author, she believes in grain-free and gluten-free living but doesn’t explain why.

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