Book Review: Ultra-Processed People

Ultra-Processed People: The Science Behind Food That Isn't Food by Chris van Tulleken
My rating: 5 of 5 stars

The author simplifies the definition of ultra-processed food (UPF) as something wrapped in plastic with at least one ingredient you wouldn’t find in your kitchen. To make good choices on what foods we consume—UPF or not—we need accurate information about the food, risks, and health implications. This book educates the consumer on what UPF is, how it is marketed, how it affects the economy, and how it impacts the environment. This book is recommended to everyone who eats.

There are five parts to this book. Part One: Wait, I’m Eating What?; Part Two: But Can’t I Just Control What I Eat?; Part Three: Oh, So This is Why I’m Anxious and My Belly Aches!; Part Four: But I Already Paid for This!; and Part Five: What the Hell Am I Supposed to do Then?

The author keeps the reader interested by weaving his experiment with embracing and quitting UPF, recounting interviews with experts, and unpacking valuable studies. He asks the hard questions. The book is informative and inspiring—at a minimum, most readers will start reviewing ingredient labels and become more mindful of purchases.

The book is well-researched and touches on addiction, microbiome, health, weight, environmental impact, sustainability, UPF manufacturers, activists, and policies and procedures (or what governments could do).

This is not a prescriptive, how-to book. The author is not trying to tell you how to eat. While many issues and questions are raised, there are no easy answers or a clear pathway to solutions. More needs to be done.

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Tulleken, C. van. (2023). Ultra-processed people: The science behind food that isn’t food. W.W. Norton & Company.

Book Review: Young Forever

Young Forever: The Secrets to Living Your Longest, Healthiest Life by Mark Hyman

This book is not a quick read. Dr. Mark Hyman presents the Young Forever Program, which looks at your seven core biological systems, addresses imbalances, and recommends ways to activate your body’s innate healing system to prevent and reverse disease. It is a practical guide to healthy aging--but will take some work to get through.

A quiz helps you identify what core biological system to target first. Then there are numerous diet, exercise, stress management, sleep, and social well-being practices you can choose from—he says to choose what resonates with you.

I particularly liked the section on protein: pp. 125-126, essential things to remember about protein, and the protein source chart on page 127. The chart shows that to get the recommended 30 grams of protein per meal, you would need 2 ½ cups of walnuts (1,308 calories), 4 ounces of red meat (285 calories), or 6 cups of brown rice (1,296 calories).

Due to the amount of information—and some complex biological systems described—it can be overwhelming to read. Some of the suggestions in bold text are often followed by explanatory text that almost negates his suggestions; don’t skim the text.

Be prepared for a few promotions of his company and what they can offer.

The Glossary (pp. 287 – 290) is helpful if you are unfamiliar with some of the terms used throughout the book.

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Book Review: Life in Five Senses

Life in Five Senses: How Exploring the Senses Got Me Out of My Head and Into the World by Gretchen Rubin
My rating: 3 of 5 stars

This is Gretchen Rubin’s journey of exploring the five senses to connect more with the world and the people around her. She shares experiments, observations, and relevant research. The goal was for her to (1) appreciate moments more fully; (2) get out of her head and into her life; and (3) deepen her knowledge of the world, other people, and herself (p. 8).

If you are a fan of Gretchen Rubin, then you will enjoy this opportunity to get to know her better. Her experiences, discoveries, and suggestions are entertaining and motivating. There is a whole chapter dedicated to jump-starting your quest to connect with your senses, Try This at Home.

This is not a self-help or scientific book. No ground-breaking concepts or ideas are presented.

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Book Review: Hot and Bothered

Hot and Bothered: What No One Tells You About Menopause and How to Feel Like Yourself Again by Jancee Dunn
My rating: 5 of 5 stars

This book is a guide for women in their 40s and 50s as their bodies transition through menopause. Author Jancee Dunn shares her personal experience, others’ stories, resources, and recommendations. She incorporates advice from experts backed by scientific studies. This book is recommended to all women so they can be informed, prepared, and navigate what’s ahead.

There are 10 chapters plus a conclusion covering various symptoms of perimenopause and menopause, treatment options, and survival tips. If you have symptoms that are affecting your quality of life, this book will help you identify, address, and move forward in the best possible way.

Dunn offers the following summary of the highlights:
· Be mindful of internalizing what’s known as “gendered ageism”
· Tell loved ones exactly what is going on
· Don’t cover up, minimize, or deny
· Do not randomly Google your symptoms
· Realize that your usual beauty routine may change
· Get moving
· Get support outside your doctor’s office
· Be aware that one treatment may address multiple symptoms
· See a menopause specialist (pp. 191-212)

The research-based, scientifically sound information is approachable. The author weaves her personal experiences with thoughtfulness and humor; the book is helpful and relatable. The recommendations are clear and easy to understand.

If you prefer a textbook or academic tone, you may be disappointed.

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Book Review: From Basic to Bougie

From Basic To Bougie: A Blueprint To Upgrade Your Pet's Diet Safely and Simply by Meghan Barrett
My rating: 5 of 5 stars

To better support your pet’s health and prevent disease, start by looking at their diet. This book presents three phases that you can move through from basic to bougie: (1) upgrade from the basic diet; (2) enhance meals with the better diet; and (3) optimize meals with the bougie diet.
There are seven chapters: background, master your mindset, upgrade from “the basic diet,” enhance meals with “the better diet,” optimize nutrition with “the bougie diet,” the bougie pet cookbook, and about the author. She offers a free additional resource guide on her website.

The blueprint guides the reader through the process. It is easy to understand, compelling, and inspiring to do better for your pet. I highly recommend this book to all pet owners.

There is eye-opening information about the pet food industry and great advice to go to FDA.gov and look at all the pet food and product recalls. The author’s tone is positive and encouraging. The recipes are not complicated. I appreciated her sharing her journey to better nutrition and health. She eats organic, non-GMO foods, limits processed foods and sugar, reads nutrition labels, and eats primarily home-cooked meals.

Self-published, so you may have to look past some missed edits and odd spacing. There is little information if you are trying to navigate the upgrade with multiple pets.

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Book Review: Seduced by Salmon

Seduced By Salmon: Showing You 69 Ways With Salmon... After Pre-Heating Your Oven! by GiGi Ashworth
My rating: 5 of 5 stars

Gigi has created an informative and inspirational book centered around salmon. After a brief introduction, there are three chapters. Chapter one provides information on the different types of salmon, their health benefits, and possible concerns. Chapter two dives into the different cuts, canned salmon, cooking methods, sources, tools, and pantry staples. Chapter three covers the basics of preparing salmon and creative recipes covering breakfast, appetizers, snacks, salads, entrees, and even one dessert recipe. All recipes are free of wheat, dairy, gluten, sugar, soy, fruit, and nuts.

This book is a must-have if you love salmon. And if you don’t think you like salmon, you need to try some of these delicious recipe creations.

This is more than a cookbook. I expected to be inspired by amazing recipes but didn’t expect to be educated on the types, cuts, health benefits, and more. The recipes are not complicated, and the light-heartedness tone is entertaining.

The author’s playful tone may not be for everyone, but don’t let it deter you from the quality of the book’s information and recipes.

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Book Review: The Galveston Diet

The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms by Mary Claire Haver
My rating: 2 of 5 stars

The Galveston Diet was formulated based on the author’s success in navigating menopause and refined through her patients’ experiences and later an online community. The plan’s pillars include intermittent fasting, anti-inflammatory foods, and fuel refocused toward healthy fats. The target audience is middle-aged women nearing perimenopause and menopause.

The book has three parts: Part I: The Promise, Part II: The Actions, and Part III: The Plan. I would not recommend this book. Better-written and scientifically backed books exist on how to navigate menopause.

Basics of the plan
1. Intermittent fasting: 16 hours of fasting, followed by an 8-hour eating widow
2. Anti-inflammatory nutrition: limiting pro-inflammatory, increasing anti-inflammatory foods
3. Fuel refocus: 70% healthy fats, 20% lean proteins, 10% carbohydrates

The testimonials are interesting and inspiring. The plan is not overly restrictive. The author provides weekly guidelines, grocery lists, meal plans, recipes, and macros (no calorie breakdowns). Or, if you would like a less prescriptive approach, she provides a framework with examples you can use to create your own menu.

The nutrition information seems conflicting. She states that traditional keto diets are “extremely inflammatory” (p. 29) but then says, “In fact, the proof is overwhelmingly in favor of limiting carbohydrates, increasing good fats, and eating moderate amounts of protein” (p. 102). Isn’t that the traditional ketogenic diet?

For a low carbohydrate diet, which is also anti-inflammatory, she allows many items that go against this: some high-sugar fruits (e.g., bananas) and moderate alcohol consumption. She states, “Fruits are a natural way to calm a sweet tooth…” (p. 127). I don’t think this will help readers manage sugar cravings or keep their carbohydrates low.

There are more contradictions. For example, on page 111, she says to swap mashed potatoes for mashed cauliflower. But on page 127, potatoes are listed as an allowed starchy vegetable. Why swap?

Also, it would have been helpful to have citations within the text to review her recommendations alongside the clinical studies rather than at the back of the book.

Overall, it is too middle of the road—allowing a bit of everything—with little scientific rigor.

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