Category: clean eating book of the month

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Mar. 2017 Book of the Month – Eat the Yolks

On my first day of nutrition consultant classes at Bauman College, as we were going around and introducing ourselves, one of my classmates had mentioned that Diane Sanfilippo had attended Bauman College and wrote the forward to the book Eat the Yolks. I was still a bit of a newbie in the Paleo/ Nutrition world, at least when it came to “celebrities”, so I hadn’t heard of the book yet, but I added it to my ever growing “to read” list on Goodreads. At some point, I was able to find enough time to read Eat the Yolks by Liz Wolfe, and boy was I glad that I did!

First, Liz is funny! No seriously funny! She has a section titled, “Let’s talk about fat, baby!”. I mean talk about a girl after my own heart. How wouldn’t I love a book with references to 90’s R&B culture!?!? Liz does an amazing job of breaking down the complicated science of nutrition into easy to understand chunks and incorporating humor into it all the while.

She goes over the three macronutrients in DETAIL, dedicating a chapter to each. In the chapter on fat (and therefore cholesterol), she states, “This is me beating a dead horse: Lower cholesterol doesn’t prevent heart disease, because cholesterol doesn’t cause heart disease (Wolfe, 2013, p. 59)”. Wolfe debunks the myth that animal proteins are bad for us in the chapter on protein. She refutes The China Study,  that is often used to argue against the consumption of animal foods.

Then, Wolfe details important nutrients that we can only get from animals. If you’re a vegan, she gets it. I get it. But the science of why we need animals in our diets for optimal nutrition is clear. She goes on to illustrate many of the lies of the nutrition industrial complex. Wolfe teaches that Vitamin A can only be obtained from animals. I know, you’re thinking, wait what?? Hello, um, carrots??  The thing is that plants contain beta-carotene, which is a precursor to vitamin A. As Wolfe explains, “…it can, in some circumstances, through a series of chemical conversions within the human body, be converted into true vitamin A (Wolfe, 2013, p.202)”. There are many more mind-blowing gems like this one throughout this book.

Needless to say, I HIGHLY recommend this book. It’s actually one of the the few books that I recommend to nearly all my private nutrition clients. It’s just THAT GOOD. Oh and it’s on Audible. 😉

 

 

 

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Sept. 2016 Book of the Month – Gut

September’s Clean Eating Book of the Month is Gut by Giulia Enders. After Eat Dirt, Brain Maker, and Gulp, you may begin to think that I’m obsessed with the digestive system. And well, I guess I am. I am a nutrition consultant, after all.

Enders takes a unique scientific approach to teaching us about our gut. A microbiologist by trade and currently enrolled in a gastroenterologgut-imagey PhD program, Enders infuses humor throughout her book and her sister creates simple and enlightening illustrations like this one of how to properly use the toilet to go poop (Ender, 2015, p.19).

I hear from many people that like to debate the existence of gluten intolerances. Enders does a wonderful job of clearing up the confusion for folks. Celiac disease is what Enders terms a genetic intolerance to gluten. Here is how she explains a gluten intolerance: All grains (and all plants for that matter) have a small amount of toxins in them. These toxins exist to ensure the survival of the species. Compared to other grains, wheat produces more toxins. Because of the high level of toxins in the proteins in wheat, gluten (and gliadin), can pass through the small intestines into the bloodstream, undigested. In turn, it can weaken the junctions between the cell lining the small intestines (microvilli). When those junctions are weakened, food particles (like gluten) can pass through unregulated and cause the immune system to go on overdrive. The job of the microvilli is to keep out large (undigested) food particles and toxins, so when food particles are allowed to pass through and the immune system is on overdrive, many other health problems occur, resulting in an intolerance.

In addition to clearing up confusion around food intolerances, Enders also discusses poop, acid reflux, constipation, vomiting, the brain-gut connection, the HUGE role of bacteria in our lives, and much more. This is a fascinating poop book. I actually did type poop there first, so I thought I should leave it. 😉 I highly recommend it for all homo sapiens. 5/5 Strawberries!5:5 Strawberries

 

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Aug. 2016 Book of the Month – Brain Maker

After reading Grain Brain, by Dr. David Perlmutter, when Brain Maker came out, I knew that I would have to read it too. At Paleo F(x) this year, Dr. Perlmutter was the keynote speaker, promptly reminding me that I needed to read his book.

As a nutrition consultant, gut health is one of my main passions, because as Hippocrates said, “All disease begins in the gut.” A neurologist by trade, Dr. Perlmutter goes even further to discuss the links between an unhealthy gut and Autism, ADHD, allergies skin issues, elevated blood pressure, anxiety, depression, chronic fatigue, inflammation, and many, many, more.

Out of the trillions of cells that are housed in your sack of skin that we call a body, 90% of them are bacteria. You read that correctly; you are 90% bacteria. Now don’t freak out. Without all of that bacteria, you literally wouldn’t be living. Dr. Perlmutter helps us to get acquainted with those bacteria and help us see just why we need all of those friendly little buggars. He then helps us to know what factors can throw our delicate ecosystem off balance. Some of those factors include: antibiotics, nsaid use, oral contraceptives, the chemical laden agri-business food system, among others.

Dr. Perlmutter gives action steps to help preserve and maintain a thriving colony of gut bacteria. The book is also equipped with recipes that include probiotics and help to maintain the gut colony. This book is hi5:5 Strawberriesghly recommend for those interested in improving their gut health or just like to nerd out on science and healthy living.

 

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July 2016 Book of the Month – Gulp

The July 2016 Book of the Month is Gulp: Adventures on the Alimentary Canal by Mary Roach. While attending Bauman College, for my Nutrition Consultant certification, one of my teachers recommended this book to me. It was fascinating! I give Gulp *5 strawberries*. 5:5 Strawberries

Roach begins the book at the beginning of the digestive system, or alimentary canal, as she refers to it, and works her way to end of the alimentary canal, detailing the function of each organ along the way. She interweaves anecdotal stories and humor throughout the book making it delightful, funny, and thoroughly educational.

Is it weird to admit that the chapter that sticks with me the most is the chapter on fecal transplants? This book was the first time that I had heard of them, but since reading it, I have heard of the idea in several other books and podcasts. Roach illustrates that in our current society, we have demonized all bacteria and become a culture sanitizing madmen. And while bacteria can be harmful, bacteria also makes up 90% of all the cells in our body and we wouldn’t be living without bacteria. Currently, fecal transplants are mainly used to cure C. diff  infections, but doctors and researchers are finding that there could be a greater need for fecal transplants due to the overuse
of antibiotics and sanitizing efforts. Roach states “Rarely does medical science come up with a treatment so effective, inexpensive, and free of side effects” (Roach, 2013, p.321). The main side effect is probably the “ick factor”.  😉 I finished the book thinking that this might possibly the way of the future.

I highly recommend Gulp to anyone that is fascinated by the amazing human body.

 

 

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July 2014 Book of the Month – AntiCancer

July’s Clean Eating book of the the month: Anticancer: A New Way of Life by David Servan-Schreiber, MD, PHD. In the wake of my Breast Cancer diagnosis in 2014, I read as many books on cancer as I could get my hands on. I’m sure I’m not alone here. Anticancer was by far my favorite.  In this *five strawberry* book, Servan-SchreibScreen Shot 2016-06-24 at 5.28.40 PMer tells readers what they can do to help keep cancer at bay, keep it from coming back, or to surpass a not-so-optimistic prognosis.

Dr. Servan-Schreiber helps to bridge the gap between what the oncologists are telling patients and what they aren’t telling patients – like what cancer patients can do to help themselves. This is what people diagnosed with a disease want desperately to hear – give them some control and power when they feel like they have no control and no power over this situation. He is an MD and a PHD and a two-time brain cancer survivor– so this isn’t quackery here!

In Anticancer, Dr. Servan-Schreiber details his cancer story (or stories, I should say), studies about patients, and several main recommendations. Those recommendations are: 1) eat a diet that includes lots of plants, high-quality meats, low in sugar, low in refined carbs, and low in poor-quality fats, 2) supporting a healthy state of mind through meditation, 3) avoiding the fear hamster wheel by attending support groups, and lastly 4) getting enough exercise.
Servan-Schreiber tells readers that “[c]ancer lies dormant in all of us. Like all living organisms, our bodies are making defective cells all the time. That’s how tumors are born. But our bodies are also equipped with a number of mechanisms that detect and keep such cells in check.” This quote instills a bit a fear in me, knowing that cancer can be happening to all of us, all the time, BUT it also inspires hope because it empowers each of us to know that we have the power to make changes in our bodies and our futures.

A great read for anyone working to avoid cancer in their lifetime, anyone with cancer, cancer survivors, or caregivers. Anticancer gives readers the feeling of some control and power in battling this disease. Highly recommended for everyone!

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March 2014 Book of the Month – Cooked

The March Clean Eating book of the month is Cooked: A Natural History of Transformation by Michael Pollan. I give this book 5 out of 5 Strawberries!

5:5 Strawberries

It’s no secret that I have a food crush on Michael Pollan. I often call him my food guru. I write about how he convinced me to try eating meat again in The Omnivore’s Dilemma: A Natural History of Four Meals in this post. I realize that it’s not much of a surprise that I liked his most recent book, as I have liked all of his books. Although the picture of pasta on the cover did make me question whether or not this would be the first of Pollan’s books that I would not like ;-).  Allow me to share the reasons why I really liked Cooked.

The goal of this book is to help you see the value of cooking food for yourself in a world of short cuts, fast food restaurants, and microwaves. The book is organized into four parts: Fire, Water, Air, Earth. Part of what I love about Cooked is that Pollan takes a historical and cultural look into how humans have fed themselves since the beginning. Additionally he takes what he has learned and then tries it out for himself in his own kitchen. You gotta love a guinea pig!

The section on Air is really a section on fermentation and bacteria. He discusses the work of Sandor Katz [pretty much the godfather of fermentation, his bible is The Art of Fermentation: An In-Depth Exploration of Essential Concepts and Processes from around the World] and he discusses the work of Sister Noella Marcellino, a raw cheesemaker and holds a Ph.D. in microbiology. perhaps I found this section the most fascinating because of my studies and work as a nutrition consultant. Here is quote showing the immense importance and need for probiotics in our diet: “Probiotics-beneficial bacteria ingested either in fermented foods or in supplements- have been shown to: calm the immune system and reduce inflammation; shorten the duration and severity of colds in children; relieve diarrhea and irritable bowl syndrome; reduce allergic responses, including asthma; stimulate the immune response; possibly reduce the risk of certain cancers; reduce anxiety; prevent yeast infections; diminish levels of E. coli 0157:H7 in cattle and salmonella in chickens; and improve the health and function of the gut epithelium. (Pollan, 2013, p.335)”.

I hope you’ll check out this book and the Cooked four part series on Netflix.

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Feb. 2014 Book of the Month -Grain Brain

February’s Clean Eating Book of the Month is Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers by David Perlmutter. Amazing book! I give this book 5 out of 5 strawberries!Screen Shot 2016-06-24 at 5.28.40 PM

Dr. Perlmutter, author of Grain Brain, is a neurologist. Most people probably think, “what does being a neurologist have to do with writing a book about diet?”. Well, just as we don’t live in a bubble, our bodies’ organs don’t exist in isolation. What we put in our bodies have an impact on how our organs function. Dr. Permutter reviews cutting edge science to demonstrate that diet does play a significant role in the health of our brain and our entire neurological system.

“Gluten is our generation’s tobacco.” This quote resonates with me because I have “heard it” all from well meaning family and friends as to why “everything in moderation” should be the mantra by which we live our lives. It also resonates with me because of the backlash the “gluten free” movement has gotten. Further, I can see so many parallels of doctors that once recommended cigarettes for “stress” and are now recommending “healthy whole grains” as a part of a “balanced diet”.

Through years and years of work with patients, Dr. Perlmutter has seen Alzheimer’s disease destroy many lives. He notes that chronic inflammation is at the root of the disease and that chronically high blood sugar is the main source of the inflammation. In Grain Brain, he calls Alzheimer’s disease Type III Diabetes for this reason.

In addition to his work with Alzheimer’s patients, he treats many patients with ADHD, Autism, MS, and more. Going grain free and refined sugar free is of great help to all of his patients.

This book is amazing and life changing. If you aren’t already gluten free, or if you are gluten free, Grain Brain restates the multitude of reasons why avoiding gluten is the way to go for a healthy body.

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Aug. 2014 Book of the Month – Eating on the Wild Side

The Clean Eating August 2014 Book of the Month is Eating on the Wild Side: The Missing Link to Optimum Health by Jo Robinson. I give this book FIVE strawberries- an absolutely fascinating book.Screen Shot 2016-06-24 at 5.28.40 PM

Robinson examines the varieties of foods to determine which foods and which varieties are the healthiest. She also looks at the healthiest methods for preparation and when certain food need to be prepared in order to obtain the most nutrients.

When I first worked at the farmer’s market for Tomatero Organic Farms I remember learning about the three varieties of strawberries that we sold, Albion, Seascape, and Chandler. Each day customers would come up and ask about the berries and be shocked to learn that there was more than one type of strawberry. I would always explain that just like apples, all produce has multiple varieties. However, when we shop at the grocery store they generally only have one type of variety. The varieties that are chosen for grocery stores are varieties that ship and travel well, last a fairly long time, and that look appealing to customers. You might think that all produce should look appealing, and I agree, but let me give you one example. The Rosas variety of strawberry (another variety that Tomatero has sold over the years) is a pink berry. Most customers think it is underripe because it is pink, but that isn’t the case, that is just the characteristics of that variety type. That is just one example of how certain produce doesn’t fit our “standards” of looking appealing. [These are my very favorite Strawberry variety, by the way. If you find them, I highly recommend that you try them.]

In Eating on the Wild Side, You’ll learn that sweet potatoes aren’t in the potato (nightshade) family but in the morning glory family, that drinking a glass of beet juice before a run will help you run longer (due to the naturally occurring nitrates), that the outer leaves on lettuces are the most healthy because they make the most chlorophyll, and that broccoli loses most of it’s phytonutrients within 24-hours of harvest – so grow your own or shop at the farmer’s market and look for it on ice.

There’s about million more gems like these in the book, so take a look for yourself and learn how to eat on the wild side.

Want to know what else I’m loving (not loving)?? Let’s connect on Goodreads!

Hugs & Health <3,

Katie

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June 2016 Book of the Month – Eat Dirt

I just finished Dr. Josh Axe’s book, Eat Dirt: Why Leaky Gut May Be the Root Cause of Your Health Problems and 5 Surprising Steps to Cure It. This was a fascinating read for nutrition nerds like myself, but also for anyone that would like to improve their digestive function. Axe takes an in depth look into the factors in modern life that have caused the perfect conditions for leaky gut syndrome to proliferate.

“Leaky gut is at ground zero of many of this country’s most confounding health crises” (Axe, 2016, p.10). Axe argues that leaky gut leads to systemic inflammation and inflammation is at the root of all of our Western diseases.

Eat Dirt is filled with a mixture interesting anecdotal testimonials and cutting edge science. Axe goes over the various types of gut issues and explores the options for how to heal the gut. A comprehensive discussion of the various types of probiotic strains and how ensure that you’re getting enough probiotics to sustain a thriving colony in your gut. Axe includes dietary and lifestyle factors that help to bring the body back into balance. Screen Shot 2016-06-24 at 5.28.40 PM

This book gets 5 out of 5 strawberries! A must read!

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July 2015 Book of the Month – The Candida Cure

Hello!

On my flight to Europe this past month, I read The Candida Cure: Yeast, Fungus & Your Health – The 90-Day Program to Beat Candida & Restore Vibrant Health by Ann Boroch. Before I review the book, let me back up a little… When I was about 17, I was seeing a dermatologist for acne on my face, chest, and back. Among the things she put me on was amoxicillin. This was supposed help clear up my acne. Um, I have no idea how, and can’t remember her reasoning then, but I was 17, so I just went with it. I’m not sure that it helped much, but I was on it for 1-2 years. (I can’t really remember exactly how long). What I do know, is that ever since then, I have had a systemic candida albicans overgrowth. I know this now, but I didn’t know it then. I knew that I was prone to vaginal yeast infections (getting an infection every time I take a course of antibiotics). In recent years I would combat my post antibiotic yeast infection with a high dose of probiotics (500 billion everyday for about a week would do the trick).

It wasn’t until I was in my Bauman College nutrition classes over the past few months that I learned that I have a systemic Candida overgrowth. After taking the Candida Health Questionnaire, it was clear to me, that I needed to treat myself for a Candida overgrowth (BTW, my score is about 280!! yikes). Besides the antibiotics that I was in my late teens, I have been on a least one course of antibiotics per year, throughout my 20’s, pair that with chemotherapy and radiation, and I have no doubt that I’ve stumbled upon a major key to my road back to health.

Boroch recommends that you follow her program for 90 days, and I will. But I have concerns that since I have had this issue, untreated for at least 12 years, that I may need to continue this for up to 6 months.

REVIEW

The Candida Cure is a well-researched and thorough guide to helping yourself overcome a Candida overgrowth. Boroch states, “Conservatively speaking, one in three people suffers from yeast-related symptoms or conditions” (2009, p. 3). In the book, she explains how this has become such a pervasive problem, the symptoms that are associated with candida overgrowth, and the she provides you with a step-by-step guide on how to fix it. I asked my doctor for lab testing to identify if I have a candida overgrowth and she told me that the lab does not perform those tests, which supports Boroch’s claim that “… western medicine does not recognize intestinal and systemic candidiasis as a health condition” (Boroch, 2009, p. 15). She provides lists of the foods to eat and the foods to avoid and even provides a “slow-start” version for those people that need to make more gradual changes. Lists of supplements are provided in addition to two-week sample menus, and 40 pages of recipes and food brands to help make this as easy as possible. If you suspect you may also have a candida overgrowth, I highly recommend checking out her book.

I have not yet started the 90-day cleanse. I’ve been back from Europe for about a week now and I have ordered the supplements that she recommends, and I have been working on detoxing from the yummy vacation food (goodbye gelato, buffalo mozzarella, and rice!). We have a wine tasting trip planned for the last weekend in August (Napa Valley Wine Train here we come!) so I will start after that. It’s a family trip that we’ve been planning for about a year, so one last time to live it up! Until then, I will be phasing out dairy, sugar, forbidden fruits, and carbs. Wish me luck!!

Want to know what else I’m loving (or not loving)?? Let’s connect on Goodreads!

Health & Hugs <3,

Katie