Book Review: Maybe You Should Talk to Someone

Everyone should read this book! Don't be intimidated by the 400+ pages--it is worth it and you'll have a hard time putting it down. The author shares stories from patients, as well as her own, that are relatable, familiar, and entertaining. You'll also learn about what it means to go to therapy, universal human truths, and how you can connect and grow on your own.

Check out my full review on LinkedIn.

Gottlieb, L. (2019). Maybe you should talk to someone: a therapist, her therapist, and our lives revealed. Boston: Houghton Mifflin Harcourt.

Book Review: The Carnivore Diet

The goal of this book is to make people aware of an all-meat diet as an option for better health and to share the successes that many have had with this approach. 

There is a lot of information to combat veganism, which seems excessive and overdone at times. Also, for some of the controversial topics, the author doesn’t provide strong evidence to support or refute a position and ultimately asks the reader to decide for themselves (e.g., eating raw versus cooked meat; nose-to-tail versus muscle meat; grass-fed versus grain-fed). The anecdotal stories are interesting but lack the scientific studies behind them.

The author provides historical accounts, scientific studies, personal triumphs, and personal stories. This book isn't for everyone but may be helpful if you are considering an elimination diet--consult a nutritionist!

Check out my full review on LinkedIn.

Baker, S. (2019). The carnivore diet. Las Vegas: Victory Belt Publishing, Inc.

Book Review: Cook Once, Eat All Week

If you have never tried batch cooking or meal planning before, this book is a  great introduction. The author is thorough, with step-by-step directions and various swaps and customizations to suit your needs. On prep day, you cook proteins, vegetables, and starches to be combined and reheated later in the week with minimal effort.

Check out my full review on LinkedIn.

Garcia, C. (2019). Cook once eat all week: 26 weeks of gluten-free, affordable meal prep to preserve your time and sanity. Las Vegas: Victory Belt Publishing Inc.

Book Review: Super Human

This book is for the person interested in biohacking and pushing the envelope. There are many ideas and recommendations presented; the reader has to be smart enough to know what to try and what may or may not work for his or her health. 

There is good information regarding diet, toxins, and hormones. I appreciated the simple, easy-to-try hacks. For the more extreme and unheard of hacks, I cannot imagine trying or ever recommending them as a nutritionist. Additionally, you would want your health provider to provide guidance before trying anything. 

Check out my review on LinkedIn for more details and nuggets. 

Asprey, D. (2019). Super Human: The bulletproof plan to age backward and maybe even live forever. New York: Harper Wave.

Book Review: The Defining Decade

This is a must-read book if you are just entering your 20s or know, love, work, or live with someone in their 20s. Well-written with client stories that will inspire and motivate, along with the science to back it up.

The author summarizes the point of the book succinctly, “The future isn’t written in the stars. There are no guarantees. So claim your adulthood. Be intentional. Get to work. Pick your family. Do the math. Make your own certainty. Don’t be defined by what you didn’t know or didn’t do. You are deciding your life right now” (p. 201). 

I highly recommend this book to any and everyone. Check out my review on LinkedIn.

Jay, M. (2012). The Defining Decade: Why your twenties matter—and how to make the most of them now. New York: Twelve, Hatchette Book Group, Inc.

Book Review: The Diabetes Code

If you are interested in preventing or reversing type 2 diabetes naturally, then this book is recommended for you. Dr. Fung simply states the plan: put less sugar in your body and burn off the remaining sugar. Then he goes into the history, epidemic, how not to treat it, and how to treat it--replete with examples, analogies, figures and graphs, scientific studies, and patient testimonials. Great book!

Check out my full review on LinkedIn: The Diabetes Code, by Dr. Jason Fung.

Fung, J. (2018). The diabetes code: Prevent and reverse type 2 diabetes naturally. Vancouver: Greystone Books.

Book Review: LIES My Doctor Told Me

Some advice from your doctor may be based on faulty research or broad generalizations. The author tackles several “lies” including fat, cholesterol, wheat, food pyramid, exercise, antibiotics, calories, kidney stones, thyroid, vitamin D, fiber, and many more. While additional resources are proposed for the reader to further explore, I wish all of the studies and references had been cited and included. It provides a good surface-level explanation on a wide-range of misconceptions.

Go to LinkedIn for my complete review. 

Berry, K., MD, FAAFP. (2019). Lies my doctor told me: Medical myths that can harm your health. Las Vegas: Victory Belt Publishing, Inc.

 

Book Review: Hangry

This book is a lot to handle...even for a nutritionist. I enjoyed the information about the five main hormones and I think the five-pillar solution is solid. It makes sense: (1) Find and commit to what works for you; (2) Opt-out of overwhelm; (3) Full-engagement living; (4) Be your best friend; (5) Be who you are. 

The hard part is implementing it via diet, exercise, meditation, sleep, and stress management. I don't agree with all of the suggestions, such as avoiding fatty meats, not weighing yourself, and the long list of supplement recommendations; however, starting with a paleo diet is great advice. The authors plainly state that this book covers it all--so be prepared for comprehensive and detailed chapters. It is a lot to get through and probably requires help from your doctor, nutritionist, health coach, therapist, etc. 

Go to LinkedIn for my complete review. 

Fragoso, S. and Kalanick, B. (2019). Hangry: 5 simple steps to balance your hormones and restore your joy. New York: St. Martin’s Press. 

Book Review: Craveable Keto Cookbook

This is more than a cookbook. Kyndra Holley shares her story and delivers information and resources in a way that is relatable and comprehensive. The amount of tips, tricks, and techniques that are packed into this book is impressive. I recommend this book for the keto newbie.

Check out my full book review on LinkedIn for an overview and golden nuggets.

Holley, K. (2018). Craveable keto cookbook: Your low-carb, high-fat roadmap to weight loss and wellness. Las Vegas: Victory Belt Publishing, Inc. 

Book Review: Feeding You Lies

Before you unwrap that food and ingest, you may want to ask yourself: what are the ingredients, are these ingredients nutritious, and where do these ingredients come from. I recommend this book and appreciate all of Vani Hari's efforts to make our food safer for our health and environment.

The book is full of well-documented research. You don’t have to read it cover-to-cover; you can skip around to the areas that interest you. The 48-hour toxin takedown is not complicated and thoroughly explained. The author (founder of FoodBabe.com) inspires you to do your part, vote with your wallet, and get involved where and when you can. The best resource is the Appendix, with all questionable ingredients identified and explained. 

Check out my full book review on LinkedIn for an overview and golden nuggets.


Hari, V. (2019). Feeding You Lies: How to unravel the food industry's playbook and reclaim your health. New York City: Hay House, Inc.

Book Review: What I Eat

Eighty people from around the globe share their narrative and what they typically eat on an ordinary day. The authors traveled to 30 countries and more than a dozen U.S. states to meticulously capture food intake, calories, age, activity level, height, weight, and most importantly, their stories.

I highly recommend this book for all nutritionists and foodies alike.

Check out my book review on LinkedIn for an overview and golden nuggets.

Menzel, P. and D’Aluisio, F. (2010). What I eat: Around the world in 80 diets. New York: Ten Speed Press.

Book Review: The Complete Ketogenic Diet for Beginners

This book is written for someone who is considering the ketogenic diet. It is easy-to-read and prescriptive without being overwhelming. If you are already following this keto lifestyle, you probably will not glean much new information. This is like a keto 101 book.

Check out my book review on LinkedIn for an overview and some golden nuggets.

Ramos, A. (2016). The complete ketogenic diet for beginners: Your essential guide to living the keto lifestyle. Berkeley: Rockridge Press.

Book Review: Outer Order, Inner Calm

Gretchen Rubin suggests that for most people, outer order contributes to inner calm. The book is replete with over 100 ideas to bring order and organization into our lives and make us happier. In essence, by getting rid of things we don’t use, need, or love, we make room for what we truly value. I highly recommend! Check out my book review on LinkedIn for an overview and some golden nuggets.

Rubin, G. (2019). Outer order, inner calm: declutter and organize to make more room for happiness. New York: Harmony Books.

Book Review: Spark Joy

This comprehensive guide to tidying up is chock full of detailed instructions, examples, and illustrations. Marie Kondo is delightful and her sincerity and kind spirit shine through with every step in helping readers on their journey to have a life full of joy.

I highly recommend this book (and her first one, The Life Changing Magic of Tidying Up).

Check out my full review of Spark Joy: An Illustrated Master Class on the Art of Organizing and Tidying Up, on LinkedIn.

Kondo, M. (2016). Spark joy: an illustrated master class on the art of organizing and tidying up. Berkley: Ten Speed Press.

Book Review: Primal Fat Burner

Healthy fats have been making a comeback. The author presents an evolutionary perspective on the benefits of a fat-based diet with modern science to back it up.

The basics boil down to a ketogenic plan: eliminate sugar and starch, consume moderate protein based on a formula, eat quality fats for satiety, eat fibrous vegetables and greens, and procure the best-quality food you can find and afford. I didn't find the meal plan or recipes that inspiring or helpful, but the rest of the book is excellent.

Check out my full review of Primal Fat Burner: Live Longer, Slow Aging, Super-Power Your Brain, and Save Your Life with a High-Fat, Low-Carb Paleo Diet, on LinkedIn.

Gedgaudas, N. (2017). Primal fat burner: live longer, slow aging, super-power your brain, and save your life with a high-fat, low-carb paleo diet. New York: Atria Books.

Carnivore Update 3: Still Not 100 Percent

Two mistakes this past week: bought ham hocks from local grocery store and ate coconut. I put the ham hocks in the slow cooker and made bone broth, plus ate all the meat off of the bones. I had a terrible reaction the next day (bloated weight gain of three pounds, cramping, nauseated, feeling meh, and eventual diarrhea). I proceeded to still drink the bone broth the following day--hello, what was I thinking?!?! This continued the miserableness. Also, over the weekend, I found frozen coconut pieces in my freezer and decided to make coconut butter from them. In the process, I ate quite a bit of it. Unfortunately, it did not cream very well, even after adding coconut oil and coconut flour--the coconut remained shredded. TMI warning: My intestines did not digest one bit of the coconut. The good news, since I was so nauseous, I cut my coffee consumption down to 16 oz.

Back on the saddle today: meat, seafood, eggs, electrolyte drink, coffee. My GI track is already thanking me.

Carnivore Update 2: 80/20 Rule Isn't Going to Work

For some reason, it has been difficult for me to stay 100% carnivore. Of course, I made the concession for coconut oil early on...but that led to allowing coconut butter/manna, which led to some sweet potatoes, onions, tomato sauce, and stevia. I should not have been surprised--but I was!!--when I felt the beginnings of a yeast infection. So, clearly I cannot just add any old starches or carbs--this is exactly why I gave them up. It is a good reminder and a incentive to commit 100% to the carnivore diet. I've been having a variety of protein; tried mussels from Whole Foods that were OK. Besides the usual sardines, smoked oysters, smoked salmon, ground beef, eggs, we had a really yummy ground sirloin, beef hot dogs, and roasted chicken from Wagshals. The hanger steak, brisket, and fully cooked shredded beef (nothing added) from Wellness Meats were all very tasty too.

No changes to report as far as weight or feeling amazing because I have NOT been consistent. Hopefully, we'll see some changes next week with my renewed efforts.

Carnivore Update - Butter is Out

Ten days of eating mostly an animal-based diet and I really miss my Whole Foods 365 French Vanilla stevia! I had become very liberal in using it in and on my egg waffles, mixed with coconut oil, and even in my coffee! The craving for it has not really decreased with time, but we'll see. As a treat and just to try it one more time, I consumed a ton of butter the first three days. Oh, how I love grass-fed, salted butter. Yet again, however, it caused quite a bit of puffiness around my eyes and cheeks. I had to take it out...and instead have been using coconut oil. I know this is not from an animal, but I need the extra fat and calories. I've also varied the protein with bone broth, sardines, smoked oysters, egg waffles, smoked salmon, ribeye, liverwurst (no fillers), turkey, beef baby back ribs, chicken wings, pork/beef meatballs, egg bake, hamburgers, etc.

I do not feel any different--no better, no worse--so I will continue for now.

Book Review: Keto

This book provides a thorough explanation of the science behind the ketogenic diet, along with the benefits and modifications for various health conditions, common myths and mistakes, and advice for maximizing exercise. There are 12 chapters covering the failures of modern nutrition, disease tree, how the body works, a well-formulated ketogenic diet, hormones, modifications for diseases, common mistakes, nutrients, fasting, exercise, meal plans, and accelerating healing.

Keto is for the reader interested in the science behind the diet. It may be too complicated for the newbie; it may be a goldmine for someone who has been enjoying this lifestyle for a while and would like to take it to the next level. Emmerich has several other keto books and this one provides new information and explanations that have not been shared before.

Check out my review of Keto: The Complete Guide to Success on the Ketogenic Diet, Including Simplified Science and No-Cook Meal Plans, on LinkedIn. 

Emmerich, M. and Emmerich, C. (2018). Keto: The complete guide to success on the ketogenic diet, including simplified science and no-cook meal plans. Las Vegas: Victory Belt Publishing, Inc.

Book Review: The Big FAT Surprise

This well-researched book will inform and educate you about why we face the crisis of obesity today, why we have dutifully followed the nutritional dogma, and how healthy fats can make it better. I recommend it to anyone and everyone who questions the benefits of fat in their diet--and also vegetable oils, cholesterol, and the Mediterranean diet. Check out my review of The Big Fat Surprise: Why Butter, Meat, and Cheese Belong in a Healthy Diet, on LinkedIn. 

Teicholz, N. (2014). The big FAT surprise: Why butter, meat, and cheese belong in a healthy diet. New York: Simon & Schuster.