Eat Move Sleep by Tom Rath (audio)

Eat Move Sleep: How Small Choices Lead to Big Changes
by Tom Rath
narrated by Tom Rath
Missionday, 2013
4 hours and 36 minutes
source: purchased (during audible's latest BOGO sale)

Publisher's summary:
From the author of StrengthsFinder 2.0, How Full Is Your Bucket?, Strengths Based Leadership, and Wellbeing comes a beautifully produced audiobook and accompanying online application that will improve your health for years to come. While Tom's bestsellers on strengths and well-being have inspired more than 5 million people in the last decade, Eat Move Sleep reveals his greatest passion and expertise. Quietly managing a serious illness for more than 20 years, Tom has assembled a wide range of information on the impact of eating, moving, and sleeping.

Written and narrated by Tom Rath in his classic conversational style, Eat Move Sleep features the most proven and practical ideas from his research. Eat Move Sleep will help you make good decisions automatic -- in all three of these interconnected areas. With every bite you take, you will make better choices. You will move a lot more than you do today. And you will sleep better than you have in years. More than an audiobook, Eat Move Sleep is a new way to live.

My thoughts:

Our life spans are determined by the sum of our habits, and Tom Rath believes most of us can live to ninety or beyond. The author is not a doctor or medical professional, but rather a researcher and patient determined to share the information he has gathered.

We've all heard it before: You need to make healthy food choices, exercise, and get enough sleep. But when you take that advice to heart and really try to make some changes, the process can seem overwhelming. Where do you begin?

This little book does not offer much new information to anyone already tuned into these topics, but it does offer readers a variety of quick and easy measures to make your overall lifestyle healthier. Set up as a 30 day challenge, the idea is to read a short chapter each day and implement one of the specific challenge ideas presented.

Some challenges are simple (leave serving dishes in the kitchen rather than bringing them to the table), some require a little thinking (each morning, plan ahead to add activity to your daily routine), and others require a bit more effort (aim for 10,000 steps every day or 70,000 per week). This last challenge has convinced me I need a fitbit - if you want to increase activity, it's important to measure how much you move.

Though meant to be read over the course of a month, I listening to the whole book in just a couple of days (while walking). Without a doubt, its primary value is motivation.

You can get more information, view the entire 30 days of challenges, and access other helpful tools at Eat Move Sleep.

A note on audio production:
The author may not be the greatest narrator, but he knows his stuff.

Bottom line:
A great motivational resource that is worth listening to a second time.

My rating:

Salt Sugar Fat by Michael Moss

Salt Sugar Fat: How the Food Giants Hooked Us
by Michael Moss
narrated by Scott Brick
Random House Audio, 2013
14 hours and 34 minutes
source: borrowed from library

Brief summary (from publisher):
From a Pulitzer Prize-winning investigative reporter at The New York Times comes the explosive story of the rise of the processed food industry and its link to the emerging obesity epidemic. Michael Moss reveals how companies use salt, sugar, and fat to addict us and, more important, how we can fight back.

My thoughts:
Listening to Cooked by Michael Pollan last spring (my review) triggered my latest foodie audiobook binge. Salt, Sugar, Fat was the perfect follow-up. It is an interesting contrast to Cooked  in that it tackles the opposite end of the eating spectrum - heavily processed foods and the food processing industry in general.

As the title suggests, the book is divided into three sections - salt, sugar, and fat - and offers an in-depth study of food science, market research, sales tactics, and daily operations of the industry giants.

Initially, I enjoyed the foodie nostalgia. Do you remember all the great breakfast cereals of the 60's and 70's? How about the "cola wars", or the novelty of a TV dinner? Nobody paid attention to salt, sugar, or fat back then. Who knew they would become such threats to public health?

The research and development aspect of the book was riveting. Scientists have actually studied and identified specific "bliss points" for salt, sugar, or fat. They have calculated the exact amount needed to keep you from eating just one potato chip.

Gradually my reaction turned to anger. Marketing tactics targeting "heavy users", deceptive labeling, manipulative advertising, and a blatant disregard for public health infuriated me! It's no wonder the highest level executives avoid their own products.

I could rant at great length, but will instead leave you with my main take-away: Knowledge is the best defense. Know what is in your food. Become aware of the sly marketing tactics employed by the food processing industry. This book has made me even more committed to home cooking. Michael Pollan would be proud.

A note on the audio production:
Scott Brick, as always, is a compelling voice for nonfiction. I think he is one of the best narrators in the business today.

Bottom line: 
If you eat, you must read this book.

My rating:

Weekend Cooking, hosted at Beth Fish Reads, is open to anyone who has any kind of food-related post to share: Book (novel, nonfiction) reviews, cookbook reviews, movie reviews, recipes, random thoughts, gadgets, quotations, photographs. If your post is even vaguely foodie, feel free to grab the button and link up anytime over the weekend. You do not have to post on the weekend. Please link to your specific post, not your blog's home page.

Wheat Belly by William Davis (audio)

Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health
by William Davis
narrated by Tom Weiner
Blackstone Audio, 2011
7 hours and 37 minutes
source: purchased

Motivation: Audible daily deal. How can you go wrong for $2.95?

One line summary (from publisher):
A provocative look at how eliminating wheat from our diets can help us lose weight, shrink unsightly bulges, and reverse a broad spectrum of health problems—from acne to diabetes to serious digestive disorders.

My thoughts:

Dr. Davis may be prone to hyperbole in stating that wheat products should carry health warnings similar to a pack of cigarettes, but he makes a lot of sense when talking about wheat's roller coaster effect on blood sugar, hunger, and food cravings. He asserts that "healthy" whole-grain breads, bagels, etc.  have virtually the same effect on our blood sugar levels (by virtue of their glycemic index) as a Snickers bar. We eat them, our blood sugar spikes, then falls, leaving us hungry and craving more in just a few hours. He claims that, in many cases, this  vicious cycle is responsible for weight gain, especially around our middles, and thwarts our best weight loss efforts. Additionally, the wheat we eat today bears little resemblance to what our ancestors consumed.

For those with Celiac disease, eliminating gluten is essential, but it seems even people without true gluten intolerance can reap significant health benefits from eliminating or drastically curtailing wheat intake. Davis cites various scientific studies, but also relays anecdotal results from his own personal experience and from patients seen in his office.

After just a few days of nearly complete wheat elimination, I am noticeably less hungry between meals. Perhaps it's the power of suggestion, or maybe it's purely coincidental, but I'm impressed. I'm also sleeping much more soundly. We'll see...

Although I was neutral on the audio production, I feel Wheat Belly  was well worth the time and money, and it provides plenty of food for thought.

My rating:

Weekend Cooking, hosted at Beth Fish Reads, is open to anyone who has any kind of food-related post to share: Book (novel, nonfiction) reviews, cookbook reviews, movie reviews, recipes, random thoughts, gadgets, quotations, photographs. If your post is even vaguely foodie, feel free to grab the button and link up anytime over the weekend. You do not have to post on the weekend. Please link to your specific post, not your blog's home page.

Cooked by Michael Pollan (audio)

Cooked: A Natural History of Transformation
by Michael Pollan
narrated by Michael Pollan
Penguin Audio, 2013
13 hours and 25 minutes
source: review copy provided by publisher

Summary (from Goodreads):

In Cooked, Michael Pollan explores the previously uncharted territory of his own kitchen. Here, he discovers the enduring power of the four classical elements—fire, water, air, and earth—to transform the stuff of nature into delicious things to eat and drink. Apprenticing himself to a succession of culinary masters, Pollan learns how to grill with fire, cook with liquid, bake bread, and ferment everything from cheese to beer.

Each section of Cooked tracks Pollan’s effort to master a single classic recipe using one of the four elements. A North Carolina barbecue pit master tutors him in the primal magic of fire; a Chez Panisse trained cook schools him in the art of braising; a celebrated baker teaches him how air transforms grain and water into a fragrant loaf of bread; and finally, several mad-genius "fermentos” (a tribe that includes brewers, cheese makers, and all kinds of picklers) reveal how fungi and bacteria can perform the most amazing alchemies of all. The reader learns alongside Pollan, but the lessons move beyond the practical to become an investigation of how cooking involves us in a web of social and ecological relationships. Cooking, above all, connects us.

The effects of not cooking are similarly far reaching. Relying upon corporations to process our food means we consume large quantities of fat, sugar, and salt; disrupt an essential link to the natural world; and weaken our relationships with family and friends. In fact, Cooked argues, taking back control of cooking may be the single most important step anyone can take to help make the American food system healthier and more sustainable. Reclaiming cooking as an act of enjoyment and self-reliance, learning to perform the magic of these everyday transformations, opens the door to a more nourishing life.

My thoughts:

Yes, I'm a Michael Pollan fan. Years ago, his book The Omnivore's Dilemma helped change the way I thought about food. I became more conscious of where my food came from and began cooking with local, organic ingredients whenever possible. A couple of years later, In Defense of Food further fueled my efforts. As a result, my family's diet is 'cleaner' and healthier than it was in 2006.

In this book, as the title suggests, Pollan examines cooking - an activity, he notes, which distinguishes humans from animals. Cooked chronicles his three-year adventure learning, and trying to perfect, techniques involved in barbecue, braising, bread baking, and fermenting. He regales his reader with tales of time spent alongside barbecue pit masters, in cheese caves, hanging out with "fermentos", and cooking away leisurely Sunday afternoons in his own kitchen. I especially enjoyed Pollan's obsession with baking the perfect loaf of bread, and I plan to experiment with braising techniques myself when cooler weather arrives.

As good as this book is, however,  it does nothing to refute the argument that Pollan is an elitist. I am fortunate to have readily available ingredients, financial resources, and enough time to prepare healthful meals for my family, and to experiment with the various techniques covered in this book. However, this is not necessarily the case for a majority of Americans. There is an excellent article in the latest issue of The Atlantic entitled "How Junk Food Can End Obesity" by David H. Freedman. It provides another interesting perspective on the issue... the food processing industry got us into this mess and they have the ability to get us out of it, too.

I enjoyed Cooked immensely and recommend it to anyone interested in food, cooking, or eating... so just about everyone. I'm also going to make a prediction: I think probiotics may be Pollan's next big thing. He seems poised to jump on that bandwagon. Kombucha, anyone?

A note on the audio production:
I loved Pollan's easy, conversational narration style. It was like listening to a friend tell you all about his adventures. Not to take anything away from Scott Brick, but I wonder why Pollan didn't start narrating his own books sooner.  In all honesty, I think I would have struggled a bit with Cooked in print, and remember thinking the same thing about The Omnivore's Dilemma, so I'm very glad I listened to this book. Micheal Pollan is definitely an audio author for me.

My rating: 

Highly recommended.

Weekend Cooking, hosted at Beth Fish Reads, is open to anyone who has a food-related post to share: Book (novel, nonfiction) reviews, cookbook reviews, movie reviews, recipes, random thoughts, gadgets, quotations, photographs. If your post is even vaguely foodie, feel free to grab the button and link up over the weekend.

Book Review: Drop Dead Healthy by A.J. Jacobs

This is a guest review from my daughter, Carrie (formerly known as Daughter #1), who blogs at Fitness and Frozen Grapes.

College students live for summer vacation—at least the ones I know—and once finals finish up and warm weather rolls around, these budding academics can read whatever they want.  Don’t get me wrong; I love reading about rhetorical analysis and composition theory as much as the next Writing and Rhetoric major—OK, maybe more—but it’s nice to treat the noggin to some fun reading.  Drop Dead Healthy by A.J. Jacobs has been on my reading list since it was published in April, but I knew between my Honors project and graduation preparation I wouldn’t get around to it until the summer.

Brief Summary (from amazon):

 “Hospitalized with a freak case of tropical pneumonia, goaded by his wife telling him, ‘I don’t want to be a widow at forty-five,’ and ashamed of a middle-aged body best described as ‘a python that swallowed a goat,’ A.J. Jacobs felt compelled to change his ways and get healthy.  And he didn’t want only to lose weight, or finish a triathlon, or lower his cholesterol.  His ambitions were far greater:  maximal health from head to toe.

“The task was epic.  He consulted an army of experts— sleep consultants and sex clinicians, nutritionists and dermatologists.  He subjected himself to dozens of different workouts—from Strollercize classes to Finger Fitness sessions, from bouldering with cavemen to a treadmill desk.  And he took in a cartload of diets: raw foods, veganism, high protein, calorie restriction, extreme chewing, and dozens more.  He bought gadgets and helmets, earphones and juicers.  He poked and he pinched.  He counted and he measured.

“The story of his transformation is not only brilliantly entertaining, but it just may be the healthiest book ever written.  It will make you laugh until your sides split and endorphins flood your bloodstream.  It will alter the contours of your brain, imprinting you with better habits of hygiene and diet.  It will move you emotionally and get you moving physically in surprising ways.  And it will give you occasion to reflect on the body’s many mysteries and the ultimate pursuit of health:  a well-lived life.”

(source)

Product Details
Publisher:  Simon & Schuster
Publication date:  4/10/2012
Pages:  402

My Review

Overall, Drop Dead Healthy was an easy and entertaining read, great for a fitness and healthy living fiend (like me!).  Not only did Jacobs employ a conversational tone, which helped him relay information in a lighthearted away, but he also let his voice and personality take center stage—there were several lines that had me laughing aloud!

In recent years, the demand and desire for healthy living has increased, and Jacobs becomes completely immersed in this trend.  As a journalist and writer, I was happy to see that he conducted extensive legwork—he referenced reputable books, interviewed appropriate individuals, and cited relevant studies.  There is so much data out there—and some studies and schools of thought contradict each other—and Jacobs did an excellent job of summarizing each side (when needed) and applying the information to common daily routines.

However, I would’ve liked Jacobs to delve further into his daily eats and sweat sessions.  Even though he included a “monthly checkup” at the end of each chapter, it would’ve been nice to see an itemized daily meal plan and workout schedule.  Also, as a buddy triathlete, I wanted to read more about Jacobs’ training, finishing times, and overall experience.  Yes, the book can only be so long, but I think these would’ve been worthwhile inclusions.  If you’re into working out, eating nutritiously, and living a healthy lifestyle, you will enjoy this book.  This memoir doesn’t attempt to share groundbreaking information—it’s all about Jacobs’ journey.

Carrie is hosting a giveaway of Drop Dead Healthy on her blog - click here for details.

Eat This, Not That!

Eat This, Not That!

by David Zinczenko with Matt Goulding

Rodale Inc, 2009

415 pages

I like food, I like books about food, and I like to cook. So, when Matt (A Guy's Moleskin Notebook) reviewed Eat This, Not That! late last summer, I knew I'd have to take a closer look. My library hold finally arrived - just in time for the holiday marathon of shopping, decorating, baking, and parties. As we spend more time at the food court, restaurants, and grocery stores, this slick little book aims to provide the information needed to make healthier choices.

Before blogging, I went on a food book binge with Michael Pollan's The Omnivore's Dilemma and In Defense of Food, Barbara Kingsolver's Animal, Vegetable, Miracle, and, of course, Fast Food Nation by Michael Schlosser. These books are full of general principles and good, practical information. They provided an excellent foundation of "food knowledge".

Eat This, Not That! goes one step further and names names.... lots of them! There are 24 short chapters all titled "The Best (&Worst) ...", each devoted to categories such as Salads, Burgers, Frozen Foods, Mall Foods, "Healthy" Foods, Sushi, and even Beer & Wine. They are full of charts and nutritional information, with photos of best and worst choices appearing side by side.

So, what did I learn? McDonald's Egg McMuffin was named the best breakfast in America with 300 calories, 12 g fat, 820mg sodium, and the extra advantage of protein.

What surprised me? Subway's foot long sweet onion chicken teriyaki was the worst "low-fat" sandwich. "... teriyaki sauce...covers this chicken like a blanket of briny syrup, simultaneously providing a day's worth of sodium and 4 Peanut Butter Twix bars' worth of sugar..."

Under the Best Healthy Food in America, I was happy to find Panera's Asian Sesame Chicken Salad.

Good grades for fast food and chain restaurants went to Subway, Chick-Fil-A, Red Lobster, and several others.

I enjoyed my browse through, but 16 year old Twin A poured over this for hours! She even noted the "worst" choices were photographed to look sloppier, with food often spilling or dripping off the side of a plate.

My recommendation: Save yourself $25 and borrow this from the library, or browse though it at the bookstore while you sip a Tall Starbucks Skinny Vanilla Latte + Protein (Best Coffee Drink in America).

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