Here is a list of books, in alphabetical order, that I use for everyday healthy living--Enjoy!
The Flat Belly Diet
By Liz Vaccariello and Cynthia Sass
Liz and Cynthia discuss causes of belly fat, offer remedies for belly fat which include healthy delicious recipes, and an action plan.
They first define for us what is belly fat which is divided into 2 categories. Subcutaneous fat and visceral fat which lies deep within the body tissues and is the “deadly” fat. “ Visceral fat lies deep near the heart, liver, and other vital organs.
A main reason visceral fat is so deadly is its role in the inflammation process. High blood pressure, diabetes, breast cancer, and dementia have been linked to hidden visceral fat.”
Liz and Cynthia go into detail about the importance of MUFA’s or monounsaturated fat--which is found in olive oils, nuts, avocados, and dark chocolate. These are healthy “fats” and assist in losing the visceral fat.
“The MUFA’s can slip and slide through the bloodstream without stopping and causing a build-up of sticky substances that cling to the artery walls.”
There is so much history with nutrition and healthy fats to study. The Flat Belly Diet book will help to understand the history.
The authors discuss an important element about the emotional component and attitudes that influence the food we eat and the way we eat food.
There is a 4-day plan to start with and then advice on how to continue to use nutrition to rid the body of the visceral fat.
Something else I want to share and that is I have been focusing my website on women over age 40. The book discusses how after age 40 it is easier for our bodies to put on belly fat. Hormones change. Estrogen decreases and our bodies want to keep a balance. Our bodies turn to body fat--which is used in manufacturing estrogen. Fat becomes harder to get rid of and our bodies tend to place the fat around our middle or belly area.
A health tidbit from The Flat Belly Diet I want to leave you with is: “If the word hydrogenated appears in the ingredient list avoid the food. It is a trans fat-even if trans fats are listed at zero. Trans fats created from vegetable oils uses a process called partial hydrogenation.”
I have found this book, in particular, to be extremely useful and easy- to-understand.
The Flat Belly Diet Cookbook
This cookbook coordinates with “Flat Belly Diet” written by Liz Vaccariello, editor in chief, with Cynthia Sass, MPH, RD.
This cookbook is great fun to read and follow. I will share some items that may strike your interest and curiosity.
A few guidelines offered from The Flat Belly Cookbook about how to lose belly flat for good are:
Rule #1. Eat a MUFA (monounsaturated fatty acids) at every meal. When these MUFA foods are combined with a fruit and yogurt for example digestion is slowed and hunger is managed better. Also insulin and blood sugar levels remain more controlled.
Rule #2. Stick to 400 calories per meal (based on a 1600 calorie plan). There is a detailed plan offered in the cookbook.
Rule #3. Never go more than 4 hours without eating. This helps to prevent cravings. Eating more frequently and in smaller amounts eases cravings.
Rule #4. Making the flat belly diet work for you. The information offered in the cookbook allows you to set up your own flat belly meals.
All meals and snacks include measurements and numerous examples from the food groups listed. There is a 14 day plan to begin the transition to a healthier eating plan. Also a section of 7 strategies for success in detail to assist and support each individual.
Of course there are over 200 recipes offered. There are numerous ideas and examples that can be used or substituted with each recipe.
A success story shared by a woman who said she never felt deprived because of the varieties and amounts of foods. Everything tasted so good. She experienced weight loss and discovered a healthier journey with the ideas offered from the book.
The Gorgeously Green Diet
The author, Sophie Uliano, gives down to earth basic ways to create healthy meals to eat well without spending a fortune.
There are good suggestions for simple ways to eat less and enjoy the “real” food you are eating without the added toxic residues and hormone-disrupting chemicals.
Also, discover easy and simple ways to make/cook your own food and not succumb to the huge artificial food and diet industry.The author states that “having got caught up in the calorie/carb/fat paranoia we’ve lost our ability to savor unadulterated moments of sweet-tasting ecstasy. The author promises to bring all this back to you, served on a guiltless platter and show you how to cook the best meal you’ve ever tasted--the kicker being that it won’t harm you, the planet, or your budget. She will show you how easy it is to lose the weight and the waste in your life without having to compromise in the pleasure department.”
The Kind Diet
Alicia Silverstone’s “The Kind Diet” has been the best book I have encountered for nutritional awareness and health.
This awareness includes looking at how our attitudes of what is “good nutrition” is possibly doing the reverse to our bodies and environment. The author states how we have been taught that meat and dairy products are the gift for good health. She is able to demonstrate by adopting a plant-based diet we would be a healthier planet. Heart disease and cancer would decrease immensely. Weight loss, better digestion, more energy, less allergies are a few of the increased benefits for ingesting more plants and less meat and dairy.
The author also discusses how to begin to gradually include more plant-based foods in our diet to becoming totally meat and dairy free if one so chooses to do so.
Alicia includes a whole array of wonderful, delicious plant-based recipes one can choose from. She also lists and defines the spices, proteins, and sweeteners that she uses in her vegan recipes.
I found this book to be truly enlightening, informative, and a delight to read. I took the information to make transformations with nutrition in my own life and the lives of my 2 dogs.
“Whether your goal is to drop a few pounds, boost your energy and metabolism, or simply save the world, Alicia provides the encouragement, the information, and the tools you need to make the transition to a plant-based diet deliciously empowering.”This quote was taken from the cover of “The Kind Diet” and I could not have made a statement any more complimentary than that.
"Many All Natural Foods Are Actually Heavily Processed"
Dr. Joseph Mercola, Osteopathic Physician, talks about this controversial topic,
Click Here for the Link to Dr. Mercola's article