Book Review: The Lazy Genius Kitchen

The Lazy Genius Kitchen: Have What You Need, Use What You Have, and Enjoy It Like Never Before by Kendra Adachi
My rating: 4 of 5 stars

If you want to make your kitchen a more pleasant place for you and your family to spend time in, this book will help you become more strategic and intentional with what you do and don’t need and how to use it. After going through the process, the author shares resources on techniques, taste, tools, tasks, and general tips.

The author provides a brief summary of the Lazy Genius Principles from her first book and then refers to them throughout this book.

The book is packed with practical information that will help you to be more comfortable and confident in the kitchen. The author has a fun, down-to-earth tone. She provides ideas, prompts, and personal examples to get you started. I appreciated the repetition of going through the five-step framework in detail (part 1) and then applying them to each area in part 2.

Just reading the book will not solve all of your kitchen challenges; you must put in the time and effort to go through the steps and apply them to increase efficiency and ease. Some more skilled cooks or those with successful systems already in place may find this book oversimplified with little new information. I skimmed through some sections that I felt weren’t applicable or didn’t want to dissect and make changes around, e.g., area 6, the table.

I highly recommend this to everyone looking to become more efficient, effective, and joyful in their kitchen.

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Book Review: Ketogenic Bodybuilding

Ketogenic Bodybuilding: A Natural Athlete’s Guide to Competitive Savagery by Robert Sikes
My rating: 5 of 5 stars

This comprehensive book provides everything you need to know to prepare for a bodybuilding show utilizing a ketogenic lifestyle. It is exhaustive—441 pages of detailed information and resources. I am amazed at the level of effort, commitment, and sacrifice that is necessary to compete. I would highly recommend this book if you are new to bodybuilding.

There are three parts: preliminary groundwork, the prep, and appendices. The author also provides a free electronic companion guide.

Everything you ever wanted or needed to know about competing in a natural bodybuilding competition is included. Be prepared to be all in. You cannot pick and choose what to implement and think you will succeed.

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Book Review: Unlocking the Keto Code

Unlocking the Keto Code: The Revolutionary New Science of Keto That Offers More Benefits Without Deprivation by Steven R. Gundry
My rating: 3 of 5 stars

Steven Gundry, MD, presents a ketogenic diet program that focuses on creating ketones, rejuvenating the gut microbiome, and uncoupling mitochondria. He explains how readers can boost the process, from feasting on plant polyphenols and ketone-generating foods to implementing a timed eating schedule. The book has 11 chapters with detailed rules, food lists, and recipes.

Keys that Unlock the Keto Code (pp. 55-74):
1. Intermittent fasting or time-controlled eating
2. Polyphenols
3. Dietary fiber
4. Fermented foods
5. Polyamines
6. Cold temperatures
7. Hot temperatures
8. Red light therapy

Three Rules of the Plan (pp. 81-83):
1. Consume some of your fats in the form of MCTs
2. Follow a time-restricted eating plan
3. Feast on fermented foods and fiber

Dos and Don’ts of the Keto Program (pp.116-135)
• Do: Eat prebiotic fiber-rich plant foods
• Don’t: Eat lectin-rich plant foods
• Do: Eat whole foods
• Don’t: Eat frankenfoods loaded with frankenfats
• Do: Get your sweetness naturally
• Don’t: Eat sugar
• Do: Enjoy healthy fats
• Don’t: Overdo it on the protein
• Do: Eat postbiotic-producing foods
• Don’t: Eat foods that harm your gut buddies

If you like to follow a plan with rules, food lists, and recipes—this may be for you. Alternatively, the number of instructions, rules, dos/don’ts, and recommended servings for various foods may be overwhelming for some or even difficult to remember or keep straight. Dr. Gundry recommends canola oil for heart health, which I don’t agree with since it is a highly processed seed oil.

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Book Review: Book of Boundaries

The Book of Boundaries by Melissa Urban
My rating: 5 of 5 stars

This book is for you if you need assistance navigating pushback, peer pressure, and the minimization of your needs. The key is to establish boundaries—clear limits you set to protect your energy, time, and health—which leads to increased confidence, security, and more fulfilling connections with others.

Author Melissa Urban organizes the book by relationship categories, such as parents and in-laws, friends and neighbors, and bosses and romantic partners. The framework helps you identify where a boundary is needed, how to communicate your limit effectively, and thereby strengthen all your relationships.

There are three parts to this book, Part One: Boundary Beginnings, what are boundaries and how to use this book; Part Two: Your Boundary Practice, handling all sorts of situations by setting boundaries; and Part Three: Boundary Benefits, how to hold your own and everyone else’s benefits while reaping the magic it brings.

Once you determine what boundary you need to set, there are scripts you can practice and use. They are arranged into a color-coded system of green, yellow, and red, based on the level of threat and the corresponding response required. This approachable and practical book comes across as direct yet compassionate. I recommend this book to anyone who is looking for healthier, freer, and more rewarding relationships.

The book is user-friendly and written straightforwardly. There are over 130 scripts that you can use to establish boundaries with parents, in-laws, bosses, co-workers, romantic partners, co-parents, friends, family, neighbors, strangers, and yourself.

The author provides many examples, including her journey. I appreciate that she covers not only how to set boundaries but also how you should react when others set boundaries with you.

The book covers many situations that may or may not apply to the reader. Maybe you don’t have a boss or don’t co-parent with anyone; regardless, the scenarios, tips, and scripts are very interesting, and at some point, who knows—they may be applicable.

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Book Review: Fast. Feast. Repeat.

Fast. Feast. Repeat.: The Clean Fast Protocol for Health, Longevity, and Weight Loss--Including the 21-Day Quick Start Guide by Gin Stephens
My rating: 4 of 5 stars

This book provides a comprehensive overview of intermittent fasting, health benefits, testimonials, a quick-start 28-day guide, FAQs, and additional resource recommendations. It is an extension of the author’s first book, Delay Don’t Deny, with the addition of more scientific explanations and citations, anecdotes, and useful advice.

Basics of the plan: FAST Start: F = Fast Clean; A = Adapt; S = Settle in; T = Tweak (p. 116)

The author is a former teacher and does an excellent job of explaining complex concepts. There is a whole chapter dedicated to words of wisdom and inspiration from those that have fasted and what they wish they knew, chapter 25. The Frequently Asked Questions chapter is practical, thorough, and well organized by categories.

While the book cites many studies to back up the claims presented, a lot of the studies are done on mice, not humans. Also, the author is not a doctor—she is upfront about her qualifications—but the reader should keep this in mind. She is a retired elementary teacher; her tone and writing style may sometimes be patronizing.

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Book Review: Unfollow Your Passion

Unfollow Your Passion: How to Create a Life that Matters to You by Terri Trespicio
My rating: 4 of 5 stars

The book has three parts: unsubscribe, uncover, and unleash. In part one, the reader is encouraged to unsubscribe from limiting beliefs, biases, and expectations, both real and imagined. Uncover your skills, perspective, and talents in part two. Then, in part three, unleash—figure out how to have fun and fulfillment without control and learn to let go. The author provides insights into human nature, lessons she has learned, and exercises at the end of each chapter to prompt you to explore, connect, and move forward toward your own self-actualization and contentment. I would recommend this book to someone in their 20s or 30s or if you are soul searching about your own career choices.

Favorite bits:
Tips for Staying in Your Comfort Zone pp.29-30
• Define it
• Be unapologetic about it
• Process in the comfort zone
• Lean into what you’re good at
• Prevent hunger, nausea, and exhaustion
• Make your zone invite-only

How to Think like an Indispensable Person pp. 170-174
• Question what’s been done
• Have an opinion
• Explore your off-label uses
• Don’t apologize for not being a standard poodle
• Don’t be grabby
• Keep your options open
• Change how someone sees themselves or their work

The author shares her personal stories and opinions frankly and unapologetically. There are many practical takeaways—for someone of any age or time in their life—to ponder and act upon. At the end of each chapter are exercises and prompts to get the reader thinking. The way she flips conventions upside down, e.g., the bucket list mindset, is refreshing and thought-provoking.

Some parts of the book seemed too long, and I skimmed over some stories that were unrelatable to me. But overall, I liked the book.


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Book Review: Nature Wants Us to Be Fat

Nature Wants Us to Be Fat: The Surprising Science Behind Why We Gain Weight and How We Can Prevent-and Reverse-It by Richard J. Johnson
My rating: 5 of 5 stars

Learn what the “survival switch” is in nature and how we can prevent it from becoming a “fat switch” for us in this modern world. The evolution, history, animal studies, and clinical research tell why fructose drives insulin resistance and disease. Foods, salt, dehydration, umami flavors, and vitamin C all play a role in how this switch gets turned on and off.

There are three parts: Part I: Why Nature Wants Us to Be Fat; Part II: The Fat Switch and Disease; and Part III: Outfoxing Nature. I recommend this book to anyone who is struggling to lose weight.

Basics of the Switch Diet, pp. 189-190:

• Sugar: Reduce sugar intake to 5% of daily calories; eliminate sugary drinks entirely
• Carbohydrates: Reduce high-glycemic carbohydrates; emphasize low-glycemic vegetables and high-fiber foods; limit fruit to 3-4 servings daily, separated by half servings for high-glycemic varieties; avoid dried fruit, fruit juices, fruit syrups, and fruit concentrates
• Protein: Limit high-umami proteins (red meats, organ meats, and shellfish); emphasize fish, poultry, dairy, and vegetable proteins
• Fat: Emphasize monounsaturated and omega-3 fats; saturated fats can account for up to 10% of total caloric intake
• Salt: Reduce salt intake to 5-6 grams daily; limit processed foods
• Water: Drink 8 ounces of water 6-8 times a day
• Dairy: Generally recommended; butter and cheese OK if LDL cholesterol levels are controlled; limit high-umami cheese
• Coffee and Tea: Recommended
• Dark Chocolate: Encouraged
• Alcohol: Reduce or eliminate; if you must drink, sip slowly and alternate with water
• Vitamin C: Supplement daily

If you are looking to lose weight, the author provides a Switch-Informed Dietary Plan that will stimulate fat burning. The diet should be low-carb, avoid high-glycemic foods, and incorporate intermittent fasting.

The book is well-written and makes much sense. There is a glossary of terms, which is helpful. Studies and experiments are shared and explained. The Switch Diet is presented for optimum health, and you can follow a stricter version if you are trying to lose fat.

I can’t entirely get behind the recommendation to limit red meat; the author doesn’t share enough details to support this advice.

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