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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Book Review: Four Thousand Weeks

Four Thousand Weeks: Time Management for Mortals 

By Oliver Burkeman
My rating: 2 of 5 stars

This is not your typical time management book. Life is short; in fact, about 4,000 weeks or 80 years. Decide how and what you want to focus your time and effort on. Consciously determine what you do not wish to accomplish.

This book has two parts: Part I: Choosing to Choose and Part II: Beyond Control. Topics include the limit-embracing life, the efficiency trap, facing finitude, becoming a better procrastinator, the watermelon problem, the intimate interrupter, measuring time, rest, impatience, aloneness, and irrelevance. The appendix contains 10 tools for embracing your finitude, which are helpful and practical. I would not recommend this book for the type A personality, looking for concrete tips to become more effective and efficient. If you are looking for a more philosophical, soft push toward using the time you have to the best of your ability, you might enjoy this.

The book excels at pointing out that your time on earth is limited. I enjoyed the practical appendix section the most.

This is not a self-help book in the traditional sense. It goes against everything you think a time management book would provide—until you get to the appendix. I had to refrain from skimming some of the chapters in part II.

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Book Review: Natural Menopause

This book explores the management of menopause through herbal remedies, aromatherapy, cognitive behavioral therapy, nutrition, exercise, and hormone replacement therapy. The underpinning message is to live a healthy lifestyle, which will impact not only the transition through menopause but also the quality of a long healthy life. I recommend the book to women in their late 40s as a resource to feel informed about choices to support the body physically and mentally.

This book is attractively organized with subtitles, boxed-out information, and illustrations. It serves as a great resource to learn more about various options that you hear about, your friend recommends, your doctor is considering, etc. Throughout, there are great tips that are easy to implement. For example, to save time and be less distracted, I was inspired to turn off alerts on my phone and unfollow many people on Twitter and Instagram. I also appreciate their general lifestyle advice: avoid highly processed foods, reduce sugar intake, cut out saturated fats found in manufactured foods, eliminate caffeine, cut out alcohol, and minimize stress (p. 130). There is a good explanation of the macronutrients: protein, fats, and carbohydrates.

Before trying herbal remedies, essential oils, and supplements, be sure to consult a professional on what to take, possible interactions with medications, etc. The book is a resource and should not be taken as medical advice.

I do not agree with some of their nutrition recommendations, e.g., “essential” good carbs (p. 136). Carbohydrates are not essential and should be limited to low-starch vegetables and low-sugar fruits to maintain glucose levels. There are also some contradictions. While they do not recommend highly processed food (p. 130), the authors do recommend high-fiber cereal (p. 137) and fortified bread and cereals (p. 140). Also, they promote soy (p. 149) but do not address concerns regarding genetically modified crops and pesticides.

Overall, a good resource that I would buy for my sister or girlfriend.

Natural Menopause: Herbal Remedies, Aromatherapy, CBT, Nutrition, Exercise, HRT by Anita Ralph

My rating: 3 of 5 stars 

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Book Review: The Shift: 7 Powerful Mindset Changes for Lasting Weight Loss

I'm not a fan of WW, (formerly Weight Watchers) but I thought this book was very informative and helpful regarding mindset. There are easy-to-implement ideas and practical advice throughout; it was a quick read. By the end of the book, I was tired of the WW references.

The Shift: 7 Powerful Mindset Changes for Lasting Weight Loss by Gary Foster
My rating: 3 of 5 stars; View all my reviews

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