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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Cherry Blossom 10-Mile Blast

You don't often win the lottery. And, in this case, I entered thinking there was no way I would. Imagine my surprise when I received confirmation that I had won a free registration for the popular, Credit Union's Cherry Blossom 10-mile race. Game on. I had 6 weeks to get my butt into gear--no more leisurely 11-minute miles and walks. The goal would be to finish... and do so standing up and not via the caboose pickup bus (for runners/walkers too slow to finish before they need to reopen the roads).

The good news is I survived. I had forgotten how invigorating and fun a race could be. Thank you to the organizers, the Credit Union, and all the amazing volunteers.

Book Review: Drop Acid

Drop Acid: The Surprising New Science of Uric Acid—The Key to Losing Weight, Controlling Blood Sugar, and Achieving Extraordinary Health by David Perlmutter
My rating: 4 of 5 stars

Learn how high uric acid precedes and predicts the development of many cardiometabolic and kidney diseases. In part 1, Dr. Perlmutter presents the biology, history, physiology, and basics of the Lower Uric Values “LUV” rules. In part 2, he provides the action plan of reducing and maintaining a healthy uric acid level, instructions for a three-week metabolic rehabilitation program; and recipes to incorporate. I would recommend this book for those concerned about their uric acid level.
The basics:
• Uric acid comes from only three sources: fructose, alcohol, and purines
• Uric acid triggers fat production
• High levels of uric acid are strongly related to being overweight, obese, an increased risk of cardiovascular problems, cognitive decline, abnormal blood fats, and death from any cause (p. 20).

The author provides excellent scientific background on the role of uric acid and how to manage it. I was convinced enough to get my uric acid tested. There is a lot of basic nutrition explained with practical advice that should be applied regardless if you prescribe to the complete LUV program.

There are a lot of rules to follow the “LUV” plan, and a hefty commitment is required to see it through ultimately.

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Book Review: Salt Fat Acid Heat

Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking by Samin Nosrat
My rating: 5 of 5 stars

This book is practical, educational, and provides the essential principles you need to know to be a successful cook. The author’s passion and wisdom are evident. In part one, Samin Nosrat dedicates individual chapters to cover the four elements: salt, fat, acid, and heat. In part two, the focus is on kitchen basics and recipes. She also has a helpful index of the cooking lessons presented throughout the book, suggested menus, and tips for further reading.

The author is a natural teacher. She presents concepts with stories, easy how-to steps, examples, and inspiration to try and apply what you have learned. The chapters on the four elements of good cooking—salt, fat, acid, heat—are comprehensive and replete with useful information. The illustrations are amazing and perfectly demonstrate the concepts and information the author is conveying.

If you are not interested in how the author connects to ingredients, techniques, or recipes, you can skim over the stories. Additionally, there are explanations of the science behind reactions, methods, and tricks that may or may not be of interest. While the book covers a lot, it does not include information or recipes using air frying, pressure cooking, or slow cooking.

Overall, I loved this book and would recommend it to anyone that cooks.

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Nosrat, S. (2017). Salt Fat Acid Heat. New York: Simon & Schuster.

Book Review: Metabolical

Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine by Robert H. Lustig
My rating: 3 of 5 stars

This book's central message is to eat unprocessed food to protect your liver and feed your gut. The author, Dr. Lustig, tackles the issues of modern medicine, chronic diseases, Big Pharma, Big Food, and Big Government—proposing that by changing the way we eat, we can improve our health, the health care system, the economy, and the environment.

There are five parts to the book: debunking “modern medicine,” debunking “chronic disease,” notes from the nutritional battlefield, (processed) food fight, and where are the food police when you need them? There are 28 chapters. At the end of the book is a helpful glossary.

This book is overflowing with information. I found the most insightful and interesting chapters were in part IV, (Processed) Food Fight, on food adulterations, food subtractions, food additions, food addictions, and food fraud.

This was not an easy book to get through—it is long, and the explanations can become detailed and complicated for the average reader. I should read it through a second time (or at least the parts that I found most interesting). Some may take offense to the political overtones and statements.

Great takeaway: "If any form of sugar is one of the first three ingredients, it's a dessert (p. 373).

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