Category: health and fitness

Cookbooks and Surviving the Low-Carb Life

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We are a house divided; nutritionally speaking. Two of us readily resist the pull of grains and carbs, while the rest of us eat what they like.

A while back I reviewed the book Keto Clarity after a friend asked my thoughts about it. We had a robust discussion here about the pluses and minuses of that lifestyle. At the end of the day, I rejected the plan for two reasons. The first is that I didn’t think I could sustain it long term, and the second is that I really enjoy eating fruit. Fruit is the thing that satisfies my desire for a little something sweet, and there’s very little margin in the keto life for regular servings of fruits, or many vegetables that I love, such as carrots.

Along the way to that conclusion, however, I ran across a lot of really great recipes in ketogenic cookbooks. These are helpful, for while I am not interested in living the keto life, I am fully committed to a lifestyle that restricts starchy, carbohydrate laden foods.

Among the keto cookbooks I most enjoyed were the wonderful Mark Sisson’s Keto Reset Diet Cookbook, as well as Dirty, Lazy, Keto. Both of these have great recipes, but most of my cooking and eating is more aligned with The Whole30 approach to nutrition than the keto approach. One thing from the ketogenic approach that I have really appreciated are the bread recipes. I have not embraced the rejection of bread the way many people seem to be able to do.

Last night’s dinner was a big salad topped with seared ahi tuna slices. Given that everyone in our house had been out for a run yesterday morning (and I’d done some weight training later in the day), I knew that the salad alone would be little light after a long, hard day. So I decided to make dinner rols to serve on the side and add a little heft.

For those who preferred the traditional bread option, there were yeast rolls:

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For those of us who didn’t want the yeast rolls (I wanted them but they are antithetical to my fitness goals), there were these keto rolls from a recipe I found at Kerbie’s Cravings:

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So everyone was able to enjoy a roll with their salads, and the inspiration for that came from my time perusing ketogenic cookbooks. One thing I have learned is that not all keto breads ar ecreated equal. Many taste very eggy, which I don’t like, but these rolls have a wonderful texture and mouth feel.

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I don’t often review cookbooks, and I don’t often use them despite having many on our bookshelves. However, switching from the standard American diet was a revelatory transition, as I’d never really considered how nutritionally sparse our diet had been until I began to give it more scrutiny about 8 years ago. Reading cookbooks during that time helped to spark my culinary creativity.

What role do cookbooks play in your cooking and eating life? None? Some? A lot?

 

 

The Great Prostate Hoax

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great prostate hoax

The Great Prostate Hoax: How Big medicine Hijacked the PSA Test and Caused a Public Health Disaster, by Richard J Ablin, Ph.D. and Ronald Piana. Originally published in 2014, 272 pages.

This is without a doubt the most controversial modern medical book I have ever read, bar none. The backlash against it was swift and strong, as I found out once I began barely scratching the surface to gain some insight into the author’s background. Before I offer my thoughts, here is the goodreads promotional blurb:

Every year, more than a million men undergo painful needle biopsies for prostate cancer, and upward of 100,000 have radical prostatectomies, resulting in incontinence and impotence. But the shocking fact is that most of these men would never have died from this common form of cancer, which frequently grows so slowly that it never even leaves the prostate. How did we get to a point where so many unnecessary tests and surgeries are being done? In The Great Prostate Hoax, Richard J. Ablin exposes how a discovery he made in 1970, the prostate-specific antigen (PSA), was co-opted by the pharmaceutical industry into a multibillion-dollar business. He shows how his discovery of PSA was never meant to be used for screening prostate cancer, and yet nonetheless the test was patented and eventurally approved by the FDA in 1994. Now, doctors and victims are beginning to speak out about the harm of the test, and beginning to search for a true prostate cancer-specific marker.

I started this book without a clear position on the subject either way. For certain, I am wary of big medicine, big pharma, and the scalpel-happy specialists who dominate western medical practice. But there have also been men in my life, whom I loved dearly, who battled prostate cancer. The rub in this book is based on a saying the author quoted at the very beginning of the book:

Some men die of prostate cancer. All men die with prostate cancer.

Of course he is referring to men who reach a certain milestone in life -approximately 70 years of age- and the rub is knowing the difference between men who can live perfectly fine and dandy never knowing if they have prostate cancer, and those for whom knowledge is a matter of life and death. The current urological standard of using PSA testing to make these determinations are what Dr. Amblin dissects in his book.

Based on the numbers of men left incontinent, impotent and otherwise impaired by what he feels are unwarranted biopsies and prostatectomies, Dr. Amblin comes down firmly on the minority side of the argument, concluding that using PSA to justify surgeries and biopsies which harm men is unacceptable. PSA is a naturally occurring antigen which can vary based on a number of factors, from horseback riding to an amorous night with one’s spouse right before the test the next morning and as such, Dr. Amblin cautions against the stock being put into it.

He also takes pains to explain the medicinal intricacies, which I found hard to follow at times. The sections where he outlines what he believes were profit driven motives to expand the use of PSA  testing into a must-have test for all men over 50 are quite interesting. All the conspiracy theory sections of my brain lit right up!

However, as the wife of a husband who is not only closing in on 50 years old in the next 5 years, and is also a member of a higher risk ethnic group where prostate cancer is concerned, I can’t say that Dr. Amblin convinced me. He did give us a lot to think about.

four out of five stars

…because I got a good education from this one.

 

 

 

What Your Doctor May NOT Tell You About Premenopause

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doctor may not tell you

What Your Doctor May NOT Tell You About Premenopause: Balance your hormones and your life from thrity to fifty by John Lee, M.D. and Jesse Hanley, M.D. Originally published in 1999. 395 pages.

‘Kay, folks. I read this one almost two months ago, and told myself that I wasn’t going to review it until I had tested the suggestions a bit. Then I tested the suggestions, found a couple of them were not only healthy but genuinely helpful, and still waffled on reviewing it.

Sunday, I handed it to a friend of mine who I thought might be helped by it, and realized that I was avoiding reviewing it because…well, it’s another public declaration of my stage of life. But it’s a great book, and the health improvement suggestions are not only very efffective, they align with my ideals as well. So I’m getting over myself long enough to recommend this book. It’s that good, and I want to share this information with other women.

If my hormones had started wigging out at 40, or I’d had time to process the gradual changes many women report experiencing starting at 35, I might have been better prepared for stuff. However, I was humming along like clockwork with nary the faintest hint of anything out of the ordinary for 45 years. Very recently, little things popped up here and there, and my desire to keep living my normal life in all respects sent me on a hunt for answers, and that hunt led me to this book.

People (ahem, like me) heard Suzanne Somers going on about not having life hindered by hormonal changes and laughed. If I met her today, I would offer her my apologies nd join her on a tour to tell every woman over 40 that you really don’t have to have your life, moods, and sex life turned upside down by the calendar. You can find what to do, how and why by reading this book.

One of the things I appreciated about it was that these are OB/Gyns who openly and defiantly advise women to ignore most of the conventional medical wisdom and toxic prescriptions offered by most gynecological professionals. A second thing I appreciated about them was that they had an entire chapter dedicated to the deadly and damaging nature of artificial birth control. They actually advocate the calendar method for those couples interested in child spacing.

They strongly discourage elective surgeries to handle issues caused by wild hormonal swings or conditions such as menorrhagia. They strongly discourage estrogen-like replacement alternatives as well, although they don’t spend much time on that since the book is written for women who are not yet menopausal. Perhaps in five years I’ll pick up the next book.

They go into great detail about how our hormones really work. For instance, that it’s not a decrease in estrogen but progestrone that is the culprit when pre-menopausal women first start to experience problems. That alone was very enlightening for me, as well as the less expensive, non drug, all natural, bioidentical hormonal supplements and replacements that work with a woman’s body rather than against it. In other words, unlike progestins or  ERT, natural hormones won’t make you gain weight or increase your risk of developing cancer later in life.

After making several of the adjustments outlined in the book, and probably because I got started working the problem at the first sign of trouble, I have seen a lot of success with every bit of the advice I tried. From greater ease of weight management, to an immediate return to regular cycles, to better sleep. It was actually quite remarkable, until I stopped to consider that the natural way, using the stuff that God created, should yield the best results.

I suppose my grade for this book is obvious, but for the sake of consistency, I’ll offer one.

Grade: A

The Gluten-free, Almond Flour Cookbook.

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GF Almond flour cookbook

The Gluten-free, Almond Flour Cookbook, by Elena Amsterdam. Published in 2009. 144 pages.

I stumbled upon this one in our local library and it couldn’t have come at a better time. I have finally accepted the reality that at this stage of life[1], the white sugar and white flour have to be forever banished. Or at least relegated to the odd special occasion. Since special occasions seem to occur with startling regularity in this house, I have to take the further step of figuring out which times I’m willing to throw caution to the wind and eat the cake.

I had been grappling with how to make this adjustment, given that baking is a very big part of my life. I even brought a decent supplemental income for a couple of years selling my home baked wares. Our eldest is also quite the baker and is on the cusp of developing quite the entrepreneurial enterprise as a baker herself. In other words, around here gluten is more than just the protein found in wheat that makes the bread chewy and the cake stay together. It’s a major part of kitchen life. Because we thoroughly enjoy working with it, I was a little sad to say goodbye to baking as much as anything else.

Enter this little book by Elena Amsterdam, and baking (at least baking I can actually eat) re-entered my life in a snap. I haven’t tried every recipe in the book yet, but I have tried 5 and not one has been disappointing. That was enough for me to go ahead and offer a review and endorsement of the book. The second reason I felt comfortable with it is that my husband thoroughly enjoyed the flavor of both the pancakes and the pecan shortbread cookies, and he is not easily impressed. Because he has become increasingly less tolerant of high levels of sweetness, these recipes are a good fit for him as well.

The natural sweetness of the almonds means that only few tablespoons of agave nectar are used as the sweetener in most of the recipes. I haven’t made one of the cakes yet, but I will this weekend -I hope, as we have quite a full one ahead- but the frostings will require confectioners sugar, making them recipes with a higher level of sweetness.

The caveat here is that almond flour is expensive. I paid $13.95 at our local warehouse club for a three-pound bag and felt like I was getting a real deal. However, because I am making adjustments to my diet which are permanent and not a temporary fix, I don’t have a problem with making the investment. As far as I am concerned, almond flour is equivalent to gluten free GOLD for someone who loves to bake but wants to keep the white flour in their diet to a minimum.

Grade: A

[1] The dietary changes are not related to weight loss, but rather hormone balancing, and by that I mean hormones of all sorts: adrenal and thyroid as well as estrogen and progesterone. I may review a good book I read on the subject at a later date. I am giving it 30 days to see if the positive changes I am experiencing are more than just a fluke.

 

Sitting Kills, Moving Heals.

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sitting kills book

Sitting Kills, Moving Heals. By Dr. Joan Vernikos. Published in 2011. 150 pages.

This is another one of those books I stumbled onto while perusing the shelves of the local library. Just as its title implies, this is a little book which explores the science of how gravity, and our use of it benefits our body in terms of health and longevity. I found it fascinating because it the findings of the studies Dr. Vernikos unveiled were an education of gravity that I was pleased to get a refresher on.

It’s not a secret to anyone that sedentary living is damaging to our health and vitality. This is as common to us as our knowledge that the sky is blue. What this life scientist from NASA found however, is that the commonly proposed solutions -30 minutes or more of exercise, 3-5 times per week- is ultimately not the long term answer to the dilemma.

It’s not that time in the gym is without benefit. It certainly is and even improves health metrics on a few levels, including weight and obesity related disorders. It just isn’t the magic elixir we’ve all been lead to believe when it comes to long term health and vigor. To achiever that, in addition to good genetic fortune, requires a life that is active more often than not, and takes advantage of the inherent benefits of gravitational pull on those who stand and move more than they sit and stew.

The gist of the book is that if you spend most of your time standing and acting with the effects of gravity in mind, you increase your chances of being able to do things like stand up from a chair on your own at 90, if you live to see 90, of course.

The interesting thing about this book is that a lot of the tips and tricks the author recommends -as a result of the studies they’ve done at NASA on the effects of gravity on the human body- are things that are easy to do but that many of us don’t do. I was shocked to realize how often, for example, I unconsciously use a small amount of leverage such as my hands to get up and down from a seated position until I started making a point of doing as the book suggests, and getting up and down without using any leverage at all.

A lot of the research overview in this book (because I don’t expect many of my 10 readers to actually read this) can be found here:

Sitting Kills, Moving Heals (pdf)

We have been fortunate in our life to have been surrounded by plenty of lifelong friends and family members who have lifestyles and mobility that defy what our culture has been conditioned to expect when we reach a certain age. As I read this I was almost immediately reminded of the couple who run the ministry to the homeless and needy at our church. Our entire family works alongside them so we get to spend a lot of time with them.

The wife is 61, the husband 71. They are on the move -physically- almost constantly. They can’t sit still if there is something to be done, even in their own house. Their energy level is something the average 40 year old American would envy. They are textbook examples of what Dr. Vernikos describes in this book. I am standing as I type this review, which is actually not unusual for me, but I am certainly inspired to make better use of the inherent work our bodies experience from gravity simply because we’re standing up.

Lots of science in this book. I liked it, but it’s not something everyone will want to sift through. Luckily the second half is an action plan any person can skip right to and begin to make use of.

Not a literary masterpiece, but that isn’t the point. I learned a lot.

Grade: B

 

 

 

 

Better Than Before

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Better Than Before: Mastering the Habits of Our Everyday Lives, by Gretchen Rubin. Published in 2015. 320 pages.

I am in the process of re-establishing good habits that I allowed to waver over the past year, while also (and probably more importantly) working to let go of some bad habits. As I have been contemplating and making some pretty big changes of late, I stumbled upon this book in our local library. I was curious enough about the possible research and information to pick it up and give it a look.

Gretchen Rubin is the author of the NYT best-selling book, The Happiness Project. I was not familiar with her work prior to stumbling upon this book. That’s a good thing. Had I been familiar with her claim to fame, I might have been inclined to skip picking up this book, which I found pretty insightful.

It wasn’t so much that Rubin broke any new ground here, as much as she put it all together in ways that made sense; to me at least. It is entirely possible that we are more open to and impressed by ideas that speak to where we are on a particular leg of life’s journey. However, even with that concession, I think this is a good book for anyone in the process of trying to establish new habits and break old ones.

The trick to breaking old habits, of course, is to replace them with something better and stick to that thing until it becomes a habit. What Rubin attempts to do here is assist her readers with identifying what strategies will work best for them as they embark on a new habit or attempt to break one.

There is, as there always are with these things, general standards offered by way of a quiz to help the reader categorize him or herself in ways that best narrow the strategies that will work for them.  In years past, I balked at these types of things mainly because the idea that I fit into a neat box offended my snowflake tendencies.

As I have grown older, however, I have come around to the conclusion that while none of us fit neatly into any particular category (an obsession with categories is unhealthy), human tendencies can indeed be roughly narrowed and quantified enough that we can all use some of this information to help us achieve the goals we wish to accomplish. What’s more, there isn’t anything innately wrong or ungodly about making allowance for the fact that we all have personalities within we much navigate as we set ourselves on solid paths in life. The problem comes in when we use this information as an excuse not to change we should rather than tools to help us change the things we need to address.

As I said at the beginning, this book isn’t groundbreaking. Since there is nothing new under the sun anyway, we could all save ourselves a lot of angst by understanding that people the saying the same things in what we perceive to be a new or more comprehensive way doesn’t make it new. It just means that they said it in a way we can identify with. Like Gretchen Rubin did.

You can read an excerpt of her book here.

What I figured out from this book:

  • Unlike my husband, and my father before him, it is not enough for me to be internally motivated to do better in an area of change course in another. I invariably run out of steam if I don’t set up the proper guardrails to keep me moving in the right direction. That reality doesn’t mean I’m a “bad Christian”, which is what I used to think.
  • I can use my husband’s (and to a lesser extent one of daughter’s) stronger internal push as a guardrail. For example, once I decided that potato chips with a side of tears are not the key to managing stress, I took a page from this book and said out loud, “I don’t eat chips.” If I pick up a bag, I can trust my husband to take it from me so as to help me not be a liar, which would make me a bad Christian.
  • Our kids saw a lot of themselves in the four archetypes. Even the 10-year-old rebel has shown some growth since we all took the opportunity to examine ourselves in light of some of the insights here
  • Habits are surprisingly tough, and habits are surprisingly fragile (p.160) I totally need to remember that. You’d think after a year of running faithfully and spending a crazy amount of money -at least for me- on a race, I’d turned into a runner for life. Didn’t happen, but the health gains I made as a runner were so startling that I am back at it, this time with the understanding of how fragile habits are.

What I didn’t like about the book:

  • Too much of it focused on eating and health issues when most people’s most entrenched habits are related to things other than diet and exercise. For instance, my hurdle at this point is managing my Internet time. Exercise and eating are quite frankly, secondary. I’m in decent health and my husband thinks I’m gorgeous even carrying 25 extra pounds. The mental and time drain lost online however…that’s worth addressing.
  • Given the time this book was written, I was surprised at the sparse amount of time given to some of the other things people deal with as habits.

The good far outweighed the bad, however, and even without specifically mentioning things like social media, smart phones, collecting clutter (NOT an issue of mine), mindless spending (also not an issue of mine) or other vices, the book’s tools are easily transferable to whatever one’s habit might be.

Grade: B

 

 

 

Dr. Susan Taylor’s Rx for Brown Skin

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brown skin book

Dr. Susan Taylor’s Rx for Brown Skin: Your prescription for flawless skin, hair, and nails. Published in 2008. 304 pages.

I stumbled on this one as I was doing my usual stroll through and perusal of our local library’s shelves. There is little about caring for our skin that we can’t readily find answers to online these days, but as a lover of books, I picked this one up anyway.

It’s a good, comprehensive book covering common skin problem women of Asian, Hispanic, and African ancestry have to deal with. As much as we enjoy the fact that our higher melanin content means few to no wrinkles for many years, there can also be problems associated with darker skin than can be bothersome if we don’t exercise due diligence with regards to skin care. In other words, there is no such thing as a free lunch.

What I liked about the book was the extensive coverage of all topics related to hair, skin, and nails. Because women of color tend to be more inclined to going the “extra mile” when it comes to beauty treatments, the admonitions against things such as over processing of hair -with heat and chemical treatments such as relaxers- and damaging the nails with the use of acrylic nails was important.

At one point, she alluded to the notion that what we eat has less importance with regard to our epidermis than the care we give it. I disagree strongly with that but later in the book she makes a point of noting that nutrition is an important part of maintaining a healthy appearance. I suspected the dermatologist in this author was loathe to concede that women can reverse many of their skin conditions through proper nutrition rather than dermatological intervention. I can understand the inclination, so I gave her a pass on that because the book overall was quite informative.

For instance, it has always been obvious to me that my skin tone varies greatly in photographs I have seen of myself. The difference in the winter and spring made perfect sense since most people tan in summer and lighten in winter, but  the fact that the change can be exaggerated simply by stepping from the shade into the sunlight was good information and demystified for me why I looking at photos makes me wonder, “Why is my skin a totally different shade than it was in an earlier photo?”

Dr. Taylor also offered sections for dealing with skin care during pregnancy, middle age, and the more mature stages of life. In short, she left no stone unturned, including referencing the safest and most effective over the counter products to use. She also included references to those products which should be avoided due to their harshness or incompatibility with darker skin.

It was a useful book.

Grade:  B