Book Review: Eat Your Heart Out

Eat Your Heart Out: All-Fun, No-Fuss Food to Celebrate Eating Clean by Daphne Oz
My rating: 4 of 5 stars

The author Daphne Oz shares her love of food and how she balances this with a “clean eating” reset every now and then. For two days, she eats whatever she wants, typically on the weekend, and for the remaining five days, she eats clean with three rules: no gluten, no refined sugar, and limited dairy.

The book has an introduction explaining the plan, followed by recipes categorized by breakfast and brunch; smoothies, juices, and milks; salads and other crunchy green things; soups and something like sandwiches; the main event; on the side; snacks and savory bites; flavor boosters; salad dressings; and sweet nothings.

Daphne is an award-winning television host and bestselling author. Her message and method may resonate with many. Daphne is not a nutritionist but is a certified holistic health counselor and natural foods chef. I would recommend this book if you are a fan of her work or looking for inspiration for better health.
The basics of the plan: Follow clean eating—no gluten, no refined sugar, limited dairy—for five days, then eat whatever you want for two days. Continue as long as you need to rebalance your body.

There is a good balance of straightforward recipes—oat milk (p. 63), collard green sandwich wraps (p. 99), roasted chickpeas (p. 232)—and more complicated ones. There are plenty of vegetarian and vegan options as well. I like how the recipes are presented and written—very esthetically pleasing. The photographs of Daphne, her family, and the food are all amazing. They add warmth to the book.

I thought her explanation of why she has these three rules is sound and makes sense. For example, many people struggle to digest gluten, causing an inflammatory response; additionally, it is often found in processed, simple carbohydrates that launch you into a vicious cycle of blood sugar highs and lows. [Hint: You may want to apply her rules seven days a week.]

The plan will not work as prescribed for those with certain diagnoses or intolerances, e.g., celiac disease or lactose intolerance. The two-day break could be modified for those with restrictions. If you are addicted to sugar, staying on the plan may be too challenging. Daphne allows date sugar on the plan, which may have a slight advantage of more nutrients than white, refined sugar; however, for the body, sugar is sugar. It will still spike insulin.


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Book Review: The Dietitian's Dilemma

The Dietitian's Dilemma: What would you do if your health was restored by doing the opposite of everything you were taught? by Michelle Hurn
My rating: 3 of 5 stars

Registered dietitian Michelle Hurn voices her frustration with how the health system is failing patients and shares how she regained her health following an unconventional diet. Hurn also shares the testimonials of others in their recovery to health, which is interesting. Nine chapters cover diabetes, mental illness, eating disorders, sarcopenia, heart disease, history of nutrition guidelines, plants versus animals, getting started, and her nutrition as an ultra-runner.

The highlight for me was reading the personal stories. Otherwise, I did not find much new information in the book. I wouldn’t recommend it as a self-help, wellness, or diet book. I was disappointed that there wasn’t more detail about her running career and how that has shaped her as a dietitian. This could have been a more focused way to talk about elimination diets, restoration of health, and exercise. I would not recommend this book for a person exploring the ketogenic or carnivore diet; better primer books are available.

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Book Review: Eat Dirt

Eat Dirt: Why Leaky Gut May Be the Root Cause of Your Health Problems and 5 Surprising Steps to Cure It by Josh Axe
My rating: 4 of 5 stars

Eat Dirt helps you to determine if you have a leaky gut, possible risk factors, and how to mitigate and restore optimal health. Natural prescriptions, good microbes, the eat dirt program, and recipes for the home and your gut are presented. There are four parts: Why we’re suffering; Five factors of gut health; Heal for your gut type, and Recipes. A lot of information and recommendations are presented; however, it is not all or nothing. You may want to start with your gut symptoms and how to address this or look at the home-care product recipes. I recommend this book if you have gut issues and want to explore the spectrum of changes you could try, from diet protocols and all-natural personal and home-care products to Chinese Medicine and alternative therapies.

Basics of healing the gut
1. Remove grains, milk, sugar, hydrogenated oils, GMO foods, toxic chemicals
2. Reseed by walking barefoot outside, shopping farmer’s markets, eating raw honey, gardening, swimming in the ocean and lakes, eating fermented foods and mushrooms
3. Restore with organic food, bone broth, raw dairy, fermented vegetables, fermented beverages, coconut products, wild-caught salmon, sprouted seeds, high-fiber foods
4. Release through massage, movement, chamomile tea, read, essential oils, magnesium, music, forest bathing
5. Reseal by ingesting probiotics, digestive enzymes, L-glutamine, licorice root, collagen, frankincense (pp. 161 – 176)

You don’t have to commit to all the recommendations in the book to see improvements in your gut. You can customize based on your symptoms and what you feel comfortable trying. The gut action plans are thorough with what to eliminate, therapeutic foods, supplements, lifestyle tips, a daily routine sample, and a list of nourishing foods. One of the best chapters is Recipes for Home and Body, which includes concoctions for shampoo, deodorant, crepes, bison burgers, vegan apple-fennel soup, blueberry pudding, and much more.

One major disadvantage of this book: If you take the gut quiz and don't identify with one of the five gut types, then you will not be able to optimize the advice offered.

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