Tag Archives: Diet

Food and Cooking, Health, Health and Diet, Lifestyle

Counting Calories to Slim Down? Here’s a Guide to Doing it Right

It’s that time again! After possible indulgence or even over indulgence it’s could be time for a change

Counting calories can be a useful tool for achieving and maintaining a healthy weight. However, it’s important to do so in a way that is sustainable and nourishing for your body. This guide will outline some key principles for counting calories the right way.

First, it’s important to understand that not all calories are created equal. While it’s true that a calorie is a unit of energy, the source of that energy matters. For example, a calorie from a piece of fruit will have different effects on your body than a calorie from a fried fast food snack.

This is because different types of foods have different nutrient profiles, and some provide more essential nutrients than others.

One way to ensure that you are getting the most nutritional value for your calories is to focus on whole, unprocessed foods. These types of foods are typically more nutrient-dense and have fewer added sugars and unhealthy fats. Additionally, they tend to be more filling, which can help with weight management.

Not necessarily what, but, when you eat

It’s also important to consider the timing and frequency of your meals and snacks. Eating smaller, more frequent meals throughout the day can help keep your metabolism running smoothly and prevent overeating. On the other hand, going long periods without eating and then indulging in a large meal can lead to overeating and weight gain.

Naturally, size matters too

In addition to the quality and timing of your meals, the portion sizes of the foods you eat are also important to consider when counting calories. It’s easy to underestimate how many calories we consume, especially when eating out or snacking on packaged foods. Using measuring cups and spoons, or even just paying attention to serving sizes on food labels, can help you get a better idea of how much you are actually eating.

And, yes, fat can be an issue, particularly certain types

Another important aspect of calorie counting is being mindful of the types of fats you are consuming. Not all fats are bad for you, and in fact, some types of fats are essential for good health. Monounsaturated and polyunsaturated fats, found in foods like avocados, nuts, and olive oil, are considered healthy fats and can actually help with weight management. Saturated and trans fats, on the other hand, should be limited as they can increase the risk of heart disease and other health problems.

It’s also important to remember that calorie needs can vary from person to person based on factors such as age, gender, weight, height, and activity level. The number of calories you need to maintain a healthy weight may be different from someone else’s needs. It can be helpful to use a calculator or speak with a healthcare professional to get a better idea of your specific calorie needs.

In conclusion, counting calories can be a useful tool for achieving and maintaining a healthy weight, but it’s important to do so in a way that is sustainable and nourishing for your body. This includes focusing on whole, unprocessed foods, paying attention to portion sizes, and being mindful of the types of fats you consume. It’s also important to consider the timing and frequency of your meals and to remember that calorie needs can vary from person to person.

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Books

Baking Bread can be a Great Comfort while in Self-isolation or just for the Taste of it Warm from the Oven

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During the first phase of the coronavirus “lock-down” there was, interestingly, a huge surge of interest in home cooking, and in particular, baking. And of all the baking of pies, cookies and cakes, baking bread was the a favorite. We know because our sister site cherrybooks.org saw a sudden rise is inquiries and orders for fantastic bread baking books like the ones featured below.

Likely a combination of lots of “free” time in the house and a natural human tendency to crave comfort food during a time of stress, the feelings of baking and having the ability to feed and care for oneself was probably a very strong motivator. And what is more comforting than freshly baked, nay, home baked bread with a little butter and jam to beautify an afternoon spent at home. Even if the reason for being inside is not an ideal one.

Oddly, in the US and some other nations, bread and wheat products have been cast in the role of villain due to gluten intolerance and related illnesses. In the UK alone, in 2017, there were a reported 10% of the population suffering from some form of intolerance. Such a percentage would translate into tens of millions in the US.

Is bread really the culprit or is there something else going on?

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As a disclaimer, let it be stated up-front that there are certainly many people who suffer from conditions such as Celiac Disease who have a very real, hereditary response to gluten which is very serious. Many of the rest of us, however, who are not in that category, may have a situation brought on by a completely different set of circumstances.

Regardless of exact statistics, intolerance to gluten is clearly a “thing”, particularly in the US. Many theories are out there as to the cause, including industrial bread manufacturing methods, suspect ingredients such as emulsifiers used in baking and pesticides on wheat farms. Some have even reported that when intolerant individuals travel to Europe, symptoms disappear, although they eat bread and other gluten containing foods.

An entirely different culture producing a drastically different result: German baking tradition

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While American Style bread is also available in Germany, it is rare and not commonly sold in Bakeries but rather only in SuperMarkets. They call it “Toast-Bread” as it’s primary advantage is being square and machine cut, therefore a better fit for a common toaster than the various shapes and sizes of slices cut from what they consider “normal” loaves.

What is considered normal bread is, for example, never sold more than eight hours after baking (except at “day old” scavenger prices). The number of real bakeries, ones that take very seriously the task of making “the daily bread”, per capita is large compared to any US city. This can be dug up in statistics, but is easier to realize by just walking down any street in a German city. Literally every other shop is a small bakery with a dozen different types of bread baked that same morning.

Photo / Adobe Stock

Bakers up at 4am all across every town and city

Another factor is the wide range of fresh ingredients included. A short list of the types of bread and various ingredients is vast, and varies from region to region. Six hundred main bread types are well known and this does not include many specialty breads and rolls.

In addition to wheat, bread is often made with rye, barley, potato, oat, spelt, soy and other lesser known grains. Added seeds, nuts and fruit often include one or more of the following (partial list):

  • sunflower seeds
  • pumpkin seeds
  • poppy seeds
  • fled seeds
  • walnuts
  • raisins
  • currants
  • sesame seeds
  • olives
  • linseed
  • hazelnuts
  • almonds
  • oat flakes
  • whole gain groats
  • whey

In Germany, at any common bakery on the street, most, if not all of the items described above would be available on any given day. No need to go to a special, overpriced “organic” or “gourmet” bakery in some high end neighborhood. Just any average bakery will do.

Oddly, these same ingredients are often touted in online health advice articles – implying that there are health benefits to adding these “special” ingredients to one’s diet, all while other countries have had them as daily menu items for centuries if not thousands of years.

Taking all of the above into account, it should come as little surprise that, in the US, obscure health issues due to the lack or misuse of heretofore standard food items would be on the rise. In the case of gluten intolerance, it rises to practically epidemic proportions. Fixing this for any individual, short of taking residence outside the US, would require extra efforts and involve a possible increase in the cost of nourishment. However, considering the alternatives (suffering with a condition without a cure), it might be well worth it.

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Food and Cooking, Health and Diet

Turmeric is more than just Spice: it’s really the Curcumin that holds All the Health Benefits

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Is the Yellow-Orange Spice – helpful or all hype?

Curcumin, Curcuma, Haldi, Yellow Saffron, Yellow Root, the Golden Spice, all these names are associated with Turmeric. Not familiar with the spice? Walking past Indian restaurants, grocery stores, vitamin shops or even juiceries, you have probably come across products that contain the product turmeric.

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Nowadays it comes in many different forms:  raw (produce department), powdered, in capsules, creams or even in teas.  Turmeric, the yellow spice and the plant in the ginger family that has a long history throughout Asia, particularly in curries, however there are also a whole host of other ways in which its utilized (cooking, dying fabric, skin care/cosmetics).

According to NIH (National Center for Complementary and Integrative Health) Historically Indian and Eastern Asian areas have used in medicinal healing for a plethora of disorders ranging from skin disorders, respiratory issues, joints and for digestion.   Below are just a few of the known health benefits turmeric touts besides being one of the main ingredients in delicious curry. 

If you aren’t familiar with turmeric, a spice plant, grown for its root. What makes the yellow color pigment is one of the primary compounds (curcuminoids) specifically Curcumin, that besides the vibrant color also contains a wide range of health benefits that include: anti-inflammatory, antioxidant, antibacterial and anti-microbial effects.   

Turmeric, a natural compound, can block the action of inflammatory molecules found in the body and has become popular as a remedy for a number of conditions including: arthritis, joint pain, irritable bowel syndrome (IBS), heartburn, kidney issues and colitis to name a few. 

In addition to its anti-inflammatory properties, the spice has also been used to ease pain. Studies in 2016 have found that 1,000 mg of curcumin can reduce pain/inflammation just as well as other over the counter anti-inflammatory bursts (NSAIDs) like ibuprofen. 

Its powerful antioxidant properties which has been shown to protect us from free radicals which cause damage to the body’s cells. 

Potential Risks / Adverse Effects

Turmeric and Curcumin have been found both safe and helpful to consume, however its noteworthy to include, that there are potential risks for large doses of turmeric. Since turmeric is an antioxidant, large doses may increase levels of urinary oxalate which could cause the formation of kidney stones. Also turmeric can thin the blood and should be avoided if you have a bleeding disorder. Other mild side effects can include headaches, upset stomach/diarrhea, dizziness and acid reflux. 

As always, its best to speak to a doctor/medical professional if you have health issues prior to starting to incorporate any supplements like turmeric into your diet. 

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Books, Food and Cooking, Health, Health and Diet, Lifestyle

Dukan Diet Attack Phase food list and the various Keto Alternatives

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Deconstructing “Ketogenic”, “Keto” and “Ketosis”…

The Ketogenic Diet, popularly referred to as simply “Keto”, is on top of the list of many well-known ways in which people have lost weight by eating food low in carbs. The ketogenic diet isn’t actually anything new and has been utilized for centuries, most commonly used to help diabetes. The diet was also introduced in the 1920’s as treatment for epilepsy in children, as well as tested with people who have cancer, polycystic ovary syndrome (POS) and Alzheimer’s. 

Yet, as a popular way to lose weight, Keto can’t take all the credit, since the rise in stature can be largely attributed to The Atkins Diet, which started around the 1970’s and commercialized the low-carb/high protein diet structure. Due to the initial success of The Atkins Diet, many other low carb diets and variations have been put on the map – such as Keto, Paleo, South Beach and The Dukan Diet to name just a few.

The four phases of the Dukan diet:

  1. Attack Phase (1–7 days): You start the diet by eating unlimited lean protein plus 1.5 tablespoons of oat bran per day.
  2. Cruise Phase (1–12 months): Alternate lean protein one day with lean protein and non-starchy veggies the next, plus 2 tablespoons of oat bran every day.
  3. Consolidation Phase (5 days for every pound lost in phases 1 and 2): Unlimited lean protein and veggies, some carbs and fats, one day of lean protein weekly, 2.5 tablespoons of oat bran daily.
  4. Stabilization Phase (indefinite): Follow the Consolidation Phase guidelines but loosen the rules as long as your weight remains stable. Oat bran is increased to 3 tablespoons per day.

The Attack Phase is primarily based on high-protein foods, as well as a few extras that provide low calorie options:

  • Lean beef, veal, venison, bison, and other game
  • Lean pork
  • Poultry without skin
  • Liver, kidney, and tongue
  • Fish and shellfish (all types)
  • Eggs
  • Non-fat dairy products (restricted to 32 ounces or 1 kg per day), such as milk, yogurt, cottage cheese, and ricotta
  • Tofu and tempeh
  • Seitan, a meat substitute made from wheat gluten
  • At least 6.3 cups (1.5 liters) of water per day (mandatory)
  • 1.5 tablespoons (9 grams) of oat bran daily (mandatory)
  • Unlimited artificial sweeteners, shirataki noodles, and diet gelatin
  • Small amounts of lemon juice and pickles
  • 1 teaspoon (5 ml) of oil daily for greasing pans

So what makes Keto different? The Keto diet stands out from the other low-carb diets because you eat a much higher fat content, which accounts for as much as 70-80% of your food intake and usually, in contrast to other low carb diets, involves also eating only a moderate amount of protein.

The general idea is for your eating plan to include more calories derived from proteins and fat and less from carbohydrates.  With a low-carb diet, your body will eventually run out of fuel, usually taken from blood sugar (glucose), which will result in your body starting to break down proteins and fat for energy instead and that will result in weight loss.  This metabolic process, described here in a nut-shell, is called ketosis.  

Whether you want to just dip your feet in the pooland try out some Keto recipes, or go full hog (pun intended), we have provided some book titles on the most popular books relating to Keto.

What to Eat

  • Meat (Fish, Beef, Poultry)
  • Leafy Green Vegetables (Spinach, Kale)
  • Eggs and Diary (Cheese, Cream, Butter)
  • Oils
  • Nuts and Seeds
  • Avocados
  • Broccoli and Cauliflower
  • Berries
  • Water

What NOT to Eat

  • Bread (Flour, Wheat, Rice, Cereal)
  • Pasta
  • Starches (like Potatoes and Yams)
  • Sugar
  • high Fructose Corn Syrup
  • Corn
  • Legumes and Beans
  • Fruit (exception is Berries)
  • Soda
  • Milk (has milk sugar)

Being on a ketogenic diet is meant for the short term, rather than permanent, with the main focus being on losing weight and should not be done as a long-term lifestyle diet. This is because there have been some noted and potentially unhealthy takeaways from the diet; one that the diet heavily relies on red meat and other fat-rich processed, high-salt foods that are not optimum for daily consumption.  In addition, there have not been enough long term studies to conclude if the the short-term results of weight loss will last or if, after resuming carb intake, the pound will be put right back on again. 

As always, whenever choosing a specific elating plan, diet, or weight loss approach, keep in mind that everyone’s body is different and results will vary.  Consulting an expert on the matter, like a registered dietitian or general practitioner, is highly recommended for the best guidance on what is best for you. 

Keto-Evolution: Non Meat Options

Since The Keto Diet has been around for a long time, there’s no shortage of books and cookbooks on the topic. However there are now many new and different ways to incorporate Keto, with an offshoot of systems for non-meat eaters, including vegan and vegetarian options.

This is surprising, since when Keto comes to mind, it is normal first to picture high-protein animal products like meat, eggs and cheese at the forefront of what can be eaten on the diet. Knowing that you can have plant-based alternatives to choose from and incorporate for Keto is refreshing, and just might remove some of the biggest potential drawbacks mentioned above.

Ketotarian includes more than 75 recipes that are vegetarian, vegan, or pescatarian, offering a range of delicious and healthy choices for achieving weight loss, renewed health, robust energy, and better brain function. Dr. Will Cole comes to the rescue with Ketotarian, which has all the fat-burning benefits without the antibiotics and hormones that are packed into most keto diets.

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Entertainment, Lifestyle, Observation

Billie Eilish Advocates for Plant-Based School Meals on Capitol Hill

Video

Above: Photo / Billie Eilish

“I’m proud to advocate for this legislation that will help to fight climate change, combat food insecurity, and promote health equity.”

Grammy Award-winning artist Billie Eilish and her mother Maggie Baird attended a Capitol Hill briefing Tuesday in support of legislation that would implement plant-based meals in the U.S. school system.

“I’m proud to advocate for this legislation that will help to fight climate change, combat food insecurity, and promote health equity,” said Eilish, singer, songwriter, and activist.  

The bill—the Healthy Future Students and Earth Pilot Program Act (H.R. 4108)—was introduced in June 2021 by Rep. Nydia Velázquez (D-N.Y.) and Rep. Jamaal Bowman (D-N.Y.) The climate group Friends of the Earth (FOE) said it “would create a pilot grant program to help school districts overcome barriers to serving healthy, climate-friendly meals.”

Demand for healthy, plant-based food has exponentially increased in recent years due to growing awareness of animal agriculture’s calamitous impacts on the planet.

Widespread calls to reduce consumption of meat and dairy products follow extensive reporting from environmental studies, including research publishedin Nature Food in September 2021 that found nearly 60% of all global greenhouse gas emissions from food production are attributed to animal-based food, including livestock feed.

Tuesday’s briefing featured a new video, created by a coalition of groups supporting the legislation—showcasing why students across the country are demanding more plant-based options at school.

Watch:

However, schools are having trouble meeting those demands due to policy barriers that prioritize animal-based foods, said FOE.

“By providing schools with the resources they need to serve healthy, plant-based meal options, the Healthy Future Students and Earth Act will help to alleviate food insecurity, improve health and educational outcomes for our children, and fight climate change,” FOE said in a statement.

Bowman said the bill represents an integral part of combating the climate crisis and could lead the way on sustainable food systems—while also advancing food justice in marginalized communities and supporting local farmers of color.

Eilish joined other food and environmental activists at the briefing, including Eloísa Trinidad, New York City chapter president for Hip Hop is Green and executive director of Chilis on Wheels, who noted how the roots of U.S. colonization helped to create the current food, health, and environmental disparities within Black, Indigenous, and minority communities.

“Black women experience the highest rates of chronic diseases, including heart disease, stroke, diabetes, and cancer, but most of these illnesses can be prevented and often reversed by eating healthy, plant-based foods,” said public health nutritionist Tracye McQuirter, bestselling author of Ageless Vegan and By Any Greens Necessary.

McQuirter said by ensuring all children have access to healthy, plant-based meals, the most vulnerable kids will acquire invaluable eating habits that will help shield them against preexisting inequities within their communities.

“Providing nourishing, plant-based school meals is crucial to improving the health of our kids and protecting the planet that they will inherit from us,” said Baird, founder of Support and Feed, a plant-based food justice organization. “With climate catastrophe looming and racial health disparities worsening, Congress must prioritize passing the Healthy Future Students and Earth Act.”

Originally published on Common Dreams by JENNA MCGUIRE and republished under a Creative Commons license (CC BY-NC-ND 3.0).

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Books, Health, Health and Diet, Lifestyle

Apple Cider Vinegar can help by cleansing to build a Stronger Immune System

Small short term sacrifices can bring big long term gains

It seems as if so many of us have less robust digestion than we would like. Perhaps due to the “modern” mix of food types, or the high percentage of processed foods we consume, almost everyone would like to digest more easily and completely. Bitters, traditionally, contained a mixture of herbs and spices along with some alcohol, which acted as a preservative and enhancing agent.

As far back as the ancient Egyptians, who appear to have added herbs thought to contain medicinal powers to batches of wine. By the Middle Ages, distilled alcohol was combined with concentrated herbs and tonics. In the east, such as in China and India the use of bitter herbs goes back thousands of years beyond any exact recorded date.

Holiday Feasts Meet “Bitter” Antidote

In a fitting connection to todays US Independence Day celebrations, it was in the America of 1806 that the first “Cocktails” became popular – which was at the time concocted out of “bitters”, spirits, sugar and water.

In the present day it is the digestive benefits of the herbs themselves that have become popular often without alcohol at all, but rather purely as a medicinal digestive aid. Both in Ayurvedic and Chinese herbal medicine, for over 3000 years, the benefits of herbal bitters was recognized and in wide usage.

Simply put, the herbs in digestive bitters aid digestion by stimulating bitter receptors on the tongue, stomach, gallbladder and pancreas. The internal reaction to these compounds is an improved digestive functioning through increased production of digestive juices such as stomach acid, bile and enzymes to breakdown food.

Digestive enzymes are essential to life and are naturally produced in our bodies and digestive system. Nutrients are processed into a state that allows us to absorb all the nutrients. Another role for enzymes is to protect us from pathogens in food.

Rather than adding to this process, for example by introducing additional enzymes, bitters stimulate the natural production that is already occurring in the body. In the case of our modern American diet, so lacking in traditional bitter tastes in general (the exception being the dill pickle in the hamburger, as the old joke goes) introducing these herbs, known for a bitter and yet somehow soothing effect, can actually produce far more natural stimulation of the digestive system than one might otherwise expect.

In a personal anecdote, an associate known to the author has a mild case of Pancreatitis, one variation of which can be a chronic inflammation of the pancreas. The symptoms are an inability to digest due to a lack of enzymes normally produced by a healthly pancreas. The inability to digest can cause severe pain and can reoccur anytime a meal is taken. Needless to say, this is a serious problem for those who suffer from it. Unfortunately, there are no simple treatments available and, short of risky surgical procedures, only pain medications and intravenous feeding in a hospital are available as treatment. There is no cure, and it can be fatal.

Interestingly, in the case of our colleague, the bitters we describe below elicited an immediate, seemingly miraculous, recovery. No pharmaceutical drugs of any kind were involved. The recovery was within 24 hours and there has been no return of symptoms, as long as the bitters are used regularly.

While this seems wild, even far fetched, the secret may lie more in typical “modern” eating habits rather than in any superpowers unknown to mankind (remember bitters have been known and revered for thousands of years). Our friend admitted to a stressful period of time, before his condition first arose, when fast food and generally unhealthy eating habits were the norm for him.

While this is an extreme example, the idea that any of us, for example, after a large and tasty 4th of July BBQ celebration, might find ourselves in need of a boosted digestive performance, is anything but unlikely.

As discussed from the historical synopsis above, most traditional bitters contain alcohol, and while for many, this may be neutral ingredient, our colleague is allergic to anything alcoholic, so he sought out one alternative product that was alcohol free (Cider Vinegar Bitters from Urban Moonshine).

Cider Vinegar Bitters add an additional zing to the herbal mix

While the concept is amazingly simple: bitter flavors stimulate better digestion and are an important part of the spectrum of the human palate, the ingredient combinations can vary greatly.

The examples shown below can be used as an example of two, not typical but very effective products.

Cider Vinegar Bitters

by Urban Moonshine Herbal Apothecary
  • Apple Cider Vinegar
  • Burdock Root Extract
  • Ginger Root Extract
  • Dandelion Root Extract
  • Gentian Root Extract
  • Artichoke Leaf Extract

Better Bitters (classic)

By Herb Pharm
  • Orange Peel
  • Burdock Root
  • Anise Seed
  • Artichoke Leaf
  • Ginger Rhizome
  • Gentian Rhizome with Root
  • Organic Cane Alcohol

Usage Tips for Happiness in the Real World

Once this “bitter” remedy is in your “go to” arsenal of healthy antidotes to real world stress and the challenges of overindulgence, the problems you might have been experiencing could soon be a thing of the past. Best taken shortly before meals, Digestive Bitters, can be used to aid in digesting on special occasions, or as a part of an every-day health regime to reduce inflammation and stimulate better nutrient assimilation.

Although the anecdote above related to a particular disease (Pancreatitis), many more common, and less serious, conditions are also often reduced or eliminated through use of bitters, according to Dr. Shannon Sarrasin, ND: heartburn, gas and bloating, constipation, reduction of food sensitivities, possible reduction in sugar craving, less blood sugar irregularities, liver detoxification, and more.

Bitters are not recommended if you suffer from gastritis, stomach ulcers, gallbladder disease or kidney disease. As with any medicine or herbal supplement please consult a doctor or practitioner before using.

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Food and Cooking, Health, Health and Diet, Lifestyle

Try these Easy Food Swaps to follow the Heart Healthy Mediterranean Diet

Above: Photo / Unsplash

The World’s Best Diet is not really a “Diet”

The US News And World Report proclaimed the Mediterranean diet the top rated and best overall diet for 2019 and 2020 among the total 41 other popular diets evaluated by a panel of experts in diet, health and nutrition.

A lot of us have been spending much more time at home due to the isolation safety measures and business restrictions due to  COVID-19. If you’re like me – that also means you’re eating much more than usual too (easy and fast access to the kitchen, right?). If you are looking for a change in your eating plan that is also heart-healthy, the Mediterranean diet might be right for you.

The diet traditionally has been meant for foods, flavors and cooking methods that are available and readily utilized in the countries that surround the Mediterranean Sea. There isn’t an exact meal plan or recipe that can pinpoint or pay homage to that which is “The Mediterranean Diet”, however most meals are known to be rich in fruits and vegetables, whole grains, beans and nuts, with olive oil used as the primary source of fat.

Meals are therefore more plant-based rather than meat-based; red meat is not eaten often and very infrequent if so, instead, seafood and poultry serve as principal protein sources, and even so in moderation. Dairy of cheese and yogurt are also often eaten daily. Even wine is customary in moderate amounts with each meal.

Mediterranean diet consists of  very minimal if any processed foods, utilizing fresh and locally grown sources that are in season, this could be seen as a stark contrast to some of the more Westernize meals where there is access to heavily processed, “fast foods” and imported goods. The Mediterranean diet does leave room for indulgence, so a little piece of cake, or soda isn’t off the table, however the key is in the moderation. 

The options for meals are plentiful and never boring, since the emphasis is on fresh, your plate will always be booming with color. 

Read More: Intermittent Fasting is not just a diet: it promotes weight-loss, detox and better health

 Do Like the Mediterraneans’ Do…

Implementing any type of food program is one parts eating the right foods, but also a big part on one’s mentality and attitude. This isn’t a type of diet where calories have to be counted, nor is overly restrictive in what you can or cannot eat, which can be extremely important for longevity and the desire to keep up healthy eating habits. 

There is also a lifestyle element attached to the Mediterranean “diet” that is also strongly associated with all the mental and physical benefits.  First, this includes having an active lifestyle, walking is central with many Mediterraneans’, however any daily physical activity will do.  In addition, creating social interactions with other is also core, this can mean having a family dinner, or meeting with friends and using meals as an occasion to share and engage with others. 

  • Eat fruits and vegetables daily
  • Use olive oil for healthy fats
  • Eat fish and poultry or beans and eggs versus red meat
  • Incorporate whole grains 
  • Reduce sugar intake 
  • Drink wine instead of beer or other liquor 
  • Add spices to add extra flavor to any dish without the need for too much salt

The Complete Mediterranean Cookbook

Bring the Mediterranean–from Italy and Greece, to Morocco and Egypt, to Turkey and Lebanon–into your kitchen with more than 500 fresh, flavorful recipes. This comprehensive cookbook translates the famously healthy Mediterranean diet for home cooks with a wide range of creative recipes, many fast enough to be made on a weeknight, using ingredients available at your local supermarket. 

The structure of the book follows the guidelines of the Mediterranean Diet Pyramid. You’ll find large chapters devoted to Beans and to Vegetables, the Seafood Chapter is larger than Poultry and Meat, and the Fruits and Sweets chapter, while shorter, is packed with recipes you can truly feel good eating. 

Recipes include Spiced Baked Rice with Potatoes and Fennel, Tagliatelle with Artichokes and Parmesan, Orzo with Shrimp, Feta, and Lemon, Za’atar-Rubbed Chicken, Greek-Style Braised Pork with Leeks, and Orange Polenta Cake. Also Available on Amazon. 

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Health and Diet, Lifestyle

Wanna get Really Healthy instead of just a six-pack? These Fitness and Diet Regimes are the Key”

Above: Photo Collage / Lynxotic / Book Publishers

So many unexpected life changes, now maybe a pivot to a new definition of health is needed

It’s no secret that 2020 was off the charts in challenges, to put it mildly. If you are like many that typically gear up to buy their annual memberships to gyms come January, you may be rethinking the decision.  This year, as you already know, gyms, along with many other establishments were subject to many sporadic closures, and now an almost total lockdown and the worst of the pandemic (hopefully) hits through the end of the year.

One bright spot: as a result of the restrictions, many of us were forced to find new and creative ways in order to get our fitness on.  

As we turn to a new year, it’s likely that a new perspective toward health, fitness and diet has become paramount, and demands a re-thinking of what our real goals should be coming off a terribly difficult year and searching for a better 2021.

Beauty and the beast are worthy goals, 2 B sure, but health and true strength are forever

Striving for that ripped, skinny, almost photoshopped physic, counting calories with restrictive diets may no longer be the end-all be-all and automatic go-to that it once appeared to be. Perhaps adding a renewed focus on health and resilience is a more appropriate path going forward.

Exercising and eating for strength, working towards performance and promoting restoration, prevention and optimal nutrition appear to be the best new trends for health and wellness.  

We have curated a list of realistic and smart-wellness centered books to jumpstart or continue on a path towards a better 2021. 

Feel-Good Fitness: Fun Workout Challenges to Inspire Your Fitness Streak

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Feel-Good Fitness from pro runner Alysia Montaño offers a year of fun and fresh fitness challenges that will build your strength and endurance. Alysia’s fitness challenges will make you smile while you sweat because Alysia’s not your typical fitness trainer. She’s a mom of two who knows real workouts don’t require a pricey gym membership.

With Alysia’s practical workout program, you can get fit in 30-60 minutes a day while tackling achievable fitness challenges. Each challenge takes on a different goal over 3-4 weeks, which means you’ll achieve new fitness with every new program and never get bored–all while building confidence. Click here to see “Feel-Good Fitness” and help Independent bookstores. Also available on Amazon.

Stretching to Stay Young: Simple Workouts to Keep You Flexible, Energized, and Pain Free

Click here to see “Stretching to Stay Young” and help independent bookstores. Also available on Amazon.

Increase your flexibility, strengthen your body, and stretch your youth. Our bodies were designed for movement, but as we age, our joints and muscles become tighter. Stretching is a gentle, simple activity that anyone can do to alleviate aches and pains, as well as improve range of motion and flexibility.

This book guides you step-by-step through each stretch, arming you with the confidence you need to progress into deeper levels of stretching for enhanced flexibility, reduced pain, decreased stiffness, and better quality of life for years to come. No matter your age or level of activity, this guide will help you ease into the wonders of stretching, to reduce stiffness and feel your best. Click here to see “Stretching to Stay Young” and help independent bookstores. Also available on Amazon.

The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter

Click here to see “The One Minute Workout” and help independent bookstores. Also available on Amazon.

Finally, the solution to the #1 reason we don’t exercise: time. Everyone has one minute. A decade ago, Martin Gibala was a young researcher in the field of exercise physiology–with little time to exercise. That critical point in his career launched a passion for high-intensity interval training (HIIT), allowing him to stay in shape with just a few minutes of hard effort. It also prompted Gibala to conduct experiments that helped launch the exploding science of ultralow-volume exercise.

Now that he’s the worldwide guru of the science of time-efficient workouts, Gibala’s first book answers the ultimate question: How low can you go? Including the eight best basic interval workouts as well as four microworkouts customized for individual needs and preferences (you may not quite want to go all out every time), The One-Minute Workout solves the number-one reason we don’t exercise: lack of time. Because everyone has one minute. Click here to see “The One Minute Workout” and help independent bookstores. Also available on Amazon.

Training for a Healthy Life: A Daily Food and Fitness Journal

Click to see “Training for a Healthy Life” and help independent bookstores. Also available on Amazon.

Set Yourself Up for Better Health!Open this fitness journal and start your journey to a healthy new you! This easy-to-use book will help you record your everyday stats in order to solidify healthy eating and exercise habits. Whether your goal is losing weight, exercising more, or changing your self-care routines, this handy journal will keep you on track as you set out on a healthy new path. 

Training for a Healthy Life features easy ways to: Record important daily stats. Write down your weight, what you ate, how much you exercised, and how well you took care of yourself every day. Review your progress. Weekly check-ins help you chart your progress and adjust your habits moving forward. Track your goals. Set your goals as you start your journey, record daily goals, and evaluate your success at the end of the book. Click to see “Training for a Healthy Life” and help independent bookstores. Also available on Amazon.

The Fitness Chef: Eat What You Like & Lose Weight for Life – The Infographic Guide to the Only Diet That Works

Click to see “Eat What you Like” and help independent bookstores. Also available on Amazon.

Discover how to lose weight for good. No gimmicks, no rules, no tough exercise regime. Just a straightforward, proven science-based method. Graeme Tomlinson, a.k.a. The Fitness Chef, has amassed over 600,000 instagram followers thanks to his myth-busting health-and-diet infographics. In this digestible infographic guide, you will discover: how to lose weight and keep it off forever and why you don’t need a complicated new diet, slimming-club rules or a personal trainer.

Empower yourself to make informed food choices and be inspired by Graeme’s 70 easy, lower-calorie versions of popular foods – including curries, fry ups and even fish and chips.ou can still eat your favourite biscuits and enjoy carbs, fats and sugar. After reading this book you will be able to make informed food choices for the rest of your life and succeed at any weight-loss goal. Click to see “Eat What you Like” and help independent bookstores. Also available on Amazon.

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Health and Diet

Do Keto Diets live up to the Radical Weight Loss Hype? The Basics of what you Need to Know

Deconstructing “Ketogenic”, “Keto” and “Ketosis”…

The Ketogenic Diet, popularly referred to as simply “Keto”, is on top of the list of many well-known ways in which people have lost weight by eating food low in carbs. The ketogenic diet isn’t actually anything new and has been utilized for centuries, most commonly used to help diabetes. The diet was also introduced in the 1920’s as treatment for epilepsy in children, as well as tested with people who have cancer, polycystic ovary syndrome (POS) and Alzheimer’s. 

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“Ketogenic Diet for Beginners“
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Yet, as a popular way to lose weight, Keto can’t take all the credit, since the rise in stature can be largely attributed to The Atkins Diet, which started around the 1970’s and commercialized the low-carb/high protein diet structure. Due to the initial success of The Atkins Diet, many other low carb diets and variations have been put on the map – such as Keto, Paleo, South Beach and The Dukan Diet to name just a few. So what makes Keto different? The Keto diet stands out from the other low-carb diets because you eat a much higher fat content, which accounts for as much as 70-80% of your food intake and usually, in contrast to other low carb diets, involves also eating only a moderate amount of protein.

Read More: The Mediterranean Diet : Easy Eating that promotes Life-long Health

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The general idea is for your eating plan to include more calories derived from proteins and fat and less from carbohydrates.  With a low-carb diet, your body will eventually run out of fuel, usually taken from blood sugar (glucose), which will result in your body starting to break down proteins and fat for energy instead and that will result in weight loss.  This metabolic process, described here in a nut-shell, is called ketosis.  

Whether you want to just dip your feet in the pooland try out some Keto recipes, or go full hog (pun intended), we have provided some book titles on the most popular books relating to Keto.

What to Eat

  • Meat (Fish, Beef, Poultry)
  • Leafy Green Vegetables (Spinach, Kale)
  • Eggs and Diary (Cheese, Cream, Butter)
  • Oils
  • Nuts and Seeds
  • Avocados
  • Broccoli and Cauliflower
  • Berries
  • Water

What NOT to Eat

  • Bread (Flour, Wheat, Rice, Cereal)
  • Pasta
  • Starches (like Potatoes and Yams)
  • Sugar
  • high Fructose Corn Syrup
  • Corn
  • Legumes and Beans
  • Fruit (exception is Berries)
  • Soda
  • Milk (has milk sugar)

Being on a ketogenic diet is meant for the short term, rather than permanent, with the main focus being on losing weight and should not be done as a long-term lifestyle diet. This is because there have been some noted and potentially unhealthy takeaways from the diet; one that the diet heavily relies on red meat and other fat-rich processed, high-salt foods that are not optimum for daily consumption.  In addition, there have not been enough long term studies to conclude if the the short-term results of weight loss will last or if, after resuming carb intake, the pound will be put right back on again. 

Read More: Summer 2020: Top Eight Books for Ultimate Health and Wellness

As always, whenever choosing a specific elating plan, diet, or weight loss approach, keep in mind that everyone’s body is different and results will vary.  Consulting an expert on the matter, like a registered dietitian or general practitioner, is highly recommended for the best guidance on what is best for you. 

Keto-Evolution: Non Meat Options

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“Ketotarian“
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Since The Keto Diet has been around for a long time, there’s no shortage of books and cookbooks on the topic. However there are now many new and different ways to incorporate Keto, with an offshoot of systems for non-meat eaters, including vegan and vegetarian options. This is surprising, since when Keto comes to mind, it is normal first to picture high-protein animal products like meat, eggs and cheese at the forefront of what can be eaten on the diet. Knowing that you can have plant-based alternatives to choose from and incorporate for Keto is refreshing, and just might remove some of the biggest potential drawbacks mentioned above.

Ketotarian includes more than 75 recipes that are vegetarian, vegan, or pescatarian, offering a range of delicious and healthy choices for achieving weight loss, renewed health, robust energy, and better brain function. Dr. Will Cole comes to the rescue with Ketotarian, which has all the fat-burning benefits without the antibiotics and hormones that are packed into most keto diets.

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Books, Health and Diet, Lifestyle

The Mediterranean Diet : Easy Eating that promotes Life-long Health

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The World’s Best Diet is not really a “Diet”

A lot of us have been spending much more time at home due to the isolation safety measures and business restrictions due to  COVID-19. If you’re like me – that also means you’re eating much more than usual too (easy and fast access to the kitchen, right?). If you are looking for a change in your eating plan that is also heart-healthy, the Mediterranean diet might be right for you.

The US News And World Report proclaimed the Mediterranean diet the top rated and best overall diet for 2019 and 2020 among the total 41 other popular diets evaluated by a panel of experts in diet, health and nutrition.

Read More: Summer 2020: Top Eight Books for Ultimate Health and Wellness

Click “The 30-Minute Mediterranean Diet Cookbook“
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The diet traditionally has been meant for foods, flavors and cooking methods that are available and readily utilized in the countries that surround the Mediterranean Sea. There isn’t an exact meal plan or recipe that can pinpoint or pay homage to that which is “The Mediterranean Diet”, however most meals are known to be rich in fruits and vegetables, whole grains, beans and nuts, with olive oil used as the primary source of fat. Meals are therefore more plant-based rather than meat-based; red meat is not eaten often and very infrequent if so, instead, seafood and poultry serve as principal protein sources, and even so in moderation. Dairy of cheese and yogurt are also often eaten daily. Even wine is customary in moderate amounts with each meal.

Mediterranean diet consists of  very minimal if any processed foods, utilizing fresh and locally grown sources that are in season, this could be seen as a stark contrast to some of the more Westernize meals where there is access to heavily processed, “fast foods” and imported goods. The Mediterranean diet does leave room for indulgence, so a little piece of cake, or soda isn’t off the table, however the key is in the moderation. 

The options for meals are plentiful and never boring, since the emphasis is on fresh, your plate will always be booming with color. 

Read More: Intermittent Fasting is not just a diet: it promotes weight-loss, detox and better health

 Do Like the Mediterraneans’ Do…

Implementing any type of food program is one parts eating the right foods, but also a big part on one’s mentality and attitude. This isn’t a type of diet where calories have to be counted, nor is overly restrictive in what you can or cannot eat, which can be extremely important for longevity and the desire to keep up healthy eating habits. 

There is also a lifestyle element attached to the Mediterranean “diet” that is also strongly associated with all the mental and physical benefits.  First, this includes having an active lifestyle, walking is central with many Mediterraneans’, however any daily physical activity will do.  In addition, creating social interactions with other is also core, this can mean having a family dinner, or meeting with friends and using meals as an occasion to share and engage with others. 

  • Eat fruits and vegetables daily
  • Use olive oil for healthy fats
  • Eat fish and poultry or beans and eggs versus red meat
  • Incorporate whole grains 
  • Reduce sugar intake 
  • Drink wine instead of beer or other liquor 
  • Add spices to add extra flavor to any dish without the need for too much salt

The Complete Mediterranean Cookbook

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Bring the Mediterranean–from Italy and Greece, to Morocco and Egypt, to Turkey and Lebanon–into your kitchen with more than 500 fresh, flavorful recipes. This comprehensive cookbook translates the famously healthy Mediterranean diet for home cooks with a wide range of creative recipes, many fast enough to be made on a weeknight, using ingredients available at your local supermarket. 

The structure of the book follows the guidelines of the Mediterranean Diet Pyramid. You’ll find large chapters devoted to Beans and to Vegetables, the Seafood Chapter is larger than Poultry and Meat, and the Fruits and Sweets chapter, while shorter, is packed with recipes you can truly feel good eating. 

Recipes include Spiced Baked Rice with Potatoes and Fennel, Tagliatelle with Artichokes and Parmesan, Orzo with Shrimp, Feta, and Lemon, Za’atar-Rubbed Chicken, Greek-Style Braised Pork with Leeks, and Orange Polenta Cake. Also Available on Amazon. 

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Health and Diet

Healthy Whole Grains and Bread Culture for Building Resilience

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In the US and some other nations, bread and wheat products have been cast in the role of villain due to gluten intolerance and related illnesses. In the UK alone, in 2017, there were a reported 10% of the population suffering from some form of intolerance. Such a percentage would translate into tens of millions in the US.

Is bread really the culprit or is there something else going on?

Click to Buy “Tartine Bread” and at the same time help Lynxotic and All Independent Local Bookstores. Also on Amazon.

As a disclaimer, let it be stated up-front that there are certainly many people who suffer from conditions such as Celiac Disease who have a very real, hereditary response to gluten which is very serious. Many of the rest of us, however, who are not in that category, may have a situation brought on by a completely different set of circumstances.

Regardless of exact statistics, intolerance to gluten is clearly a “thing”, particularly in the US. Many theories are out there as to the cause, including industrial bread manufacturing methods, suspect ingredients such as emulsifiers used in baking and pesticides on wheat farms. Some have even reported that when intolerant individuals travel to Europe, symptoms disappear, although they eat bread and other gluten containing foods.

An entirely different culture producing a drastically different result: German baking tradition

Click to Buy “Bread on the Table” and at the same time help Lynxotic and All Independent Local Bookstores. Also on Amazon.

While American Style bread is also available in Germany, it is rare and not commonly sold in Bakeries but rather only in SuperMarkets. They call it “Toast-Bread” as it’s primary advantage is being square and machine cut, therefore a better fit for a common toaster than the various shapes and sizes of slices cut from what they consider “normal” loaves.

What is considered normal bread is, for example, never sold more than eight hours after baking (except at “day old” scavenger prices). The number of real bakeries, ones that take very seriously the task of making “the daily bread”, per capita is large compared to any US city. This can be dug up in statistics, but is easier to realize by just walking down any street in a German city. Literally every other shop is a small bakery with a dozen different types of bread baked that same morning.

Photo / Adobe Stock

Bakers up at 4am all across every town and city

Another factor is the wide range of fresh ingredients included. A short list of the types of bread and various ingredients is vast, and varies from region to region. Six hundred main bread types are well known and this does not include many specialty breads and rolls.

In addition to wheat, bread is often made with rye, barley, potato, oat, spelt, soy and other lesser known grains. Added seeds, nuts and fruit often include one or more of the following (partial list):

  • sunflower seeds
  • pumpkin seeds
  • poppy seeds
  • fled seeds
  • walnuts
  • raisins
  • currants
  • sesame seeds
  • olives
  • linseed
  • hazelnuts
  • almonds
  • oat flakes
  • whole gain groats
  • whey

In Germany, at any common bakery on the street, most, if not all of the items described above would be available on any given day. No need to go to a special, overpriced “organic” or “gourmet” bakery in some high end neighborhood. Just any average bakery will do.

Oddly, these same ingredients are often touted in online health advice articles – implying that there are health benefits to adding these “special” ingredients to one’s diet, all while other countries have had them as daily menu items for centuries if not thousands of years.

Taking all of the above into account, it should come as little surprise that, in the US, obscure health issues due to the lack or misuse of heretofore standard food items would be on the rise. In the case of gluten intolerance, it rises to practically epidemic proportions. Fixing this for any individual, short of taking residence outside the US, would require extra efforts and involve a possible increase in the cost of nourishment. However, considering the alternatives (suffering with a condition without a cure), it might be well worth it.

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Esoteric, Fashion, Food and Cooking, Health and Diet, Lifestyle

Celery Juice: Fad or Cosmic Redemption?

©Adobe Stock

Looking for a way to kick-start your day? If social media is any indicator, it appears many are turning to an unlikely source: a cool cocktail of celery juice.

Best known as a very low calorie, high fiber, stalk for chomping while dieting, the juice option for celery is catching on as a healthy, refreshing drink option. 

Long known as a low-calorie vegetable, it is also high in vitamins such as Vitamin A, K and C as well as being a source of potassium and, of course, the aforementioned high dose of fiber (even in juice form, apparently).

Additionally, celery juice is said to be an anti-inflammatory agent and a contributor to gut health and ease of digestion. (And who doesn’t need that!).

Read More: Summer Books to Mark a Most Unusual Adventure and Unexpected Circumstance

Judging from numerous articles, books and posts on social media interest in the unusual beverage has had a spike in interest of late. Public figures and influencers attest to the many perceived benefits and confess to drinking a minimum daily dose, which many claim has lead to weight loss and improved feelings of well being and overall health.

One major reason for this increase of riders on the celery juice bandwagon may be due to the influence of Anthony Williams, self-proclaimed pioneer of the celery juice movement, also known as the Medical Medium.  

Read More: Nine Free e-Books for World Book Day 2020 Available Now

Williams is an author of four New York Times bestselling books with a strong celebrity following.  On his site, he layouts the “miracles” of celery juices and how drinking sixteen ounces daily on an empty stomach can promote, heal and reverse many health related issues.

So, skeptic or true believer, likely little harm can come from a dip in the celery juice oasis. Any testimonials or comments welcome.

Find books on Big Tech, Sustainable Energy, Economics and many other topics at our sister site: Cherrybooks on Bookshop.org

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