Acid Reflux Diet Cookbook – by Dr. Harmony Reynolds
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Notwithstanding the title, this is far more than just a recipe book. Of course, it is common for health-focused recipe books to begin with a preamble about the science that’s going to be applied, but in this case, the science makes up a larger portion of the book than usual, along with practical tips about how to best implement certain things, at home and when out and about.
Dr. Reynolds also gives a lot of information about such things as medications that could be having an effect one way or the other, and even other lifestyle factors such as exercise and so forth, and yes, even stress management. Because for many people, what starts as acid reflux can soon become ulcers, and that’s not good.
The recipes themselves are diverse and fairly simple; they’re written solely with acid reflux in mind and not other health considerations, but they are mostly heathy in the generalized sense too.
The style is straight to the point with zero padding sensationalism, or chit-chat. It can make for a slightly dry read, but let’s face it, nobody is buying this book for its entertainment value.
Bottom line: if you have been troubled by acid reflux, this book will help you to eat your way safely out of it.
Click here to check out the Acid Reflux Diet Cookbook, and enjoy!
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Wholesome Threesome Protein Soup
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This soup has two protein– and fiber-rich pseudo-grains, one real wholegrain, and nutrient-dense cashews for yet even more protein, and all of the above are full of many great vitamins and minerals. All in all, a well-balanced and highly-nutritious light meal!
You will need
- ⅓ cup quinoa
- ⅓ cup green lentils
- ⅓ cup wholegrain rice
- 5 cups low-sodium vegetable stock (ideally you made this yourself from offcuts of vegetables, but failing that, low-sodium stock cubes can be bought in most large supermarkets)
- ¼ cup cashews
- 1 tbsp dried thyme
- 1 tbsp black pepper, coarse ground
- ½ tsp MSG or 1 tsp low-sodium salt
Optional topping:
- ⅓ cup pine nuts
- ⅓ cup finely chopped fresh mint leaves
- 2 tbsp coconut oil
Method
(we suggest you read everything at least once before doing anything)
1) Rinse the quinoa, lentils, and rice.
2) Boil 4 cups of the stock and add the grains and seasonings (MSG/salt, pepper, thyme); simmer for about 25 minutes.
3) Blend the cashews with the other cup of vegetable stock, until smooth. Add the cashew mixture to the soup, stirring it in, and allow to simmer for another 5 minutes.
4) Heat the coconut oil in a skillet and add the pine nuts, stirring until they are golden brown.
5) Serve the soup into bowls, adding the mint and pine nuts to each.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Give Us This Day Our Daily Dozen
- Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
- Why You Should Diversify Your Nuts!
Take care!
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The Modern Art and Science of Mobility – by Aurélien Broussal-Derval
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We’ve reviewed mobility books before, so what makes this one stand out?
We’ll be honest: the illustrations are lovely.
The science, the information, the exercises, the routines, the programs… All these things are excellent too, but these can be found in many a book.
What can’t usually be found is very beautiful (yet no less clear) watercolor paintings and charcoal sketches as anatomical illustrations.
There are photos too (also of high quality), but the artistry of the paintings and sketches is what makes the reader want to spend time perusing the books.
At least, that’s what this reviewer found! Because it’s all very well having access to a lot of information (and indeed, I read so much), but making it enjoyable increases the chances of rereading it much more often.
As for the rest of the content, the book’s information is divided in categories:
- Pain (what causes it, what it means, and how to manage it)
- Breathing (yes, a whole section devoted to this, and it is aligned heavily to posture also, as well as psychological state and the effect of stress on tension, inflammation, and more)
- Movement (this is mostly about kinds of movement and ranges of movement)
- Mobility (this is about aggregating movements as a fully mobile human)
So, each builds on from the previous because any pain needs addressing before anything else, breathing (and with it, posture) comes next, then we learn about movement, then we bring it all together for mobility.
Bottom line: this is a beautiful and comprehensive book that will make learning a joy
Click here to check out The Modern Art and Science of Mobility, and learn and thrive!
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The Blue Zones, Second Edition – by Dan Buettner
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Eat beans & greens, take walks, have a purpose; you can probably list off the top of your head some of the “advices from Blue Zones”, so what makes this book stand out?
This is perhaps one of the most thoughtful investigations; the author (a National Geographic researcher) toured and researched all the Blue Zones, took many many notes (we get details), and asked a lot of questions that others skipped.
For example, a lot of books about the Blue Zones mention the importance of community—but they don’t go into much detail of what that looks like… And they certainly don’t tend to explain what we should do about it.
And that’s because community is often viewed as environmental in a way that we can’t control. If we want to take supplements, eat a certain way, exercise, etc, we can do all those things alone if we want. But if we want community? We’re reliant on other people—and that’s a taboo in the US, and US-influenced places.
So, one way this book excels is in describing how exactly people foster community in the Blue Zones (hint: the big picture—the form of the community—is different in each place, but the individual actions taken are similar), with particular attention to the roles actively taken on by the community elders.
In a similar vein, “reduce stress” is good, but what mindsets and mechanisms do they use that are still reproducible if we are not, for example, Okinawan farmers? Again, Buettner delivers in spades.
Bottom line: this is the Blue Zones book that digs deeper than others, and makes the advices much more applicable no matter where we live.
Click here to check out The Blue Zones, and build these 9 things into your life!
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The DASH Diet Mediterranean Solution – by Dr. Marla Heller
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Sometimes, an author releases a series of books that could have just been one book, with various padding and rehashes. In some cases, naming no names
Dr. Mark Hyman, it means we have to carefully pick out the honestly very good and highly recommendable ones from the “you just republished for the extra income, didn’t you?” ones.In this case, today’s book is part of a series of books with very similar titles, and this one seems the most useful as a standalone book
The Mediterranean Diet is still the scientific world’s current “gold standard” in terms of most evidence-based diet for general health, and as we’ve written about, it can be tweaked to focus on being best for [your particular concern here]. In this case, it’s the DASH variant of the Mediterranean Diet, considered best for heart health specifically.
The style is repetitive, and possibly indicative of the author getting into a habit of having to pad books. Nevertheless, saying things too often is better than forgetting to say them, so hey. On which note, it is more of an educational book than a cookbook—it does have recipes, but not many.
Bottom line: if you’d like an introduction to the DASH variant of the Mediterranean Diet, this book will get you well-acquainted.
Click here to check out The DASH Diet Mediterranean Solution, and learn all about it!
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To Pee Or Not To Pee
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Is it “strengthening” to hold, or are we doing ourselves harm if we do? Dr. Heba Shaheed explains in this short video:
A flood of reasons not to hold
Humans should urinate 4–6 times daily, but for many people, the demands of modern life often lead to delaying urination, raising questions about its effects on the body.
So first, let’s look at how it all works: the bladder is part of the urinary system, which includes the kidneys, ureters, urethra, and sphincters. Urine is produced by the kidneys and transported via the ureters into the bladder, a hollow organ with a muscular wall. This muscle (called the detrusor) allows the bladder to inflate as it fills with urine (bearing in mind, the main job of any muscle is to be able to stretch and contract).
As the bladder fills, stretch receptors in that muscle signal fullness to the spinal cord. This triggers the micturition reflex, causing the detrusor to contract and the internal urethral sphincter to open involuntarily. Voluntary control over the external urethral sphincter allows a person to delay or release urine as needed.
So, at what point is it best to go forth and pee?
For most people, bladder fullness is first noticeable at around 150-200ml, with discomfort occurring at 400-500ml (that’s about two cups*). Although the bladder can stretch to hold up to a liter, exceeding this capacity can cause it to rupture, a rare but serious condition requiring surgical intervention.
*note, however, that this doesn’t necessarily mean that drinking two cups will result in two cups being in your bladder; that’s not how hydration works. Unless you are already perfectly hydrated, most if not all of the water will be absorbed into the rest of your body where it is needed. Your bladder gets filled when your body has waste products to dispose of that way, and/or is overhydrated (though overhydration is not very common).
Habitually holding urine and/or urinating too quickly (note: not “too soon”, but literally, “too quickly”, we’re talking about the velocity at which it exits the body) can weaken pelvic floor muscles over time. This can lead to bladder pain, urgency, incontinence, and/or a damaged pelvic floor.
In short: while the body’s systems are equipped to handle occasional delays, holding it regularly is not advisable. For the good of your long-term urinary health, it’s best to avoid straining the system and go whenever you feel the urge.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Keeping your kidneys happy: it’s more than just hydration!
Take care!
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How To Stop Binge-Eating: Flip This Switch!
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“The Big Eating Therapist” Sarah Dosanjh has insights from both personal and professional experience:
No “Tough Love” Necessary
Eating certain foods is often socially shamed, and it’s easy to internalize that, and feel guilty. While often guilt is considered a pro-social emotion that helps people to avoid erring in a way that will get us excluded from the tribe (bearing in mind that for most of our evolutionary history, exile would mean near-certain death), it is not good at behavior modification when it comes to addictions or anything similar to addictions.
The reason for this is that if we indulge in a pleasure we feel we “shouldn’t” and expect we’d be shamed for, we then feel bad, and we immediately want something to make us feel better. Guess what that something will be. That’s right: the very same thing we literally just felt ashamed about.
So guilt is not helpful when it comes to (for example) avoiding binge-eating.
Instead, Dosanjh points us to a study whereby dieters ate a donut and drank water, before being given candy for taste testing. The control group proceeded without intervention, while the experimental group had a self-compassion intervention between the donut and the candy. This meant that researchers told the participants not to feel bad about eating the donut, emphasizing self-kindness, mindfulness, and common humanity. The study found that those who received the intervention, ate significantly less candy.
What we can learn from this is: we must be kind to ourselves. Allowing ourselves, consciously and mindfully, “a little treat”, secures its status as being “little”, and “a treat”. Then we smile, thinking “yes, that was a nice little thing to do for myself”, and proceed with our day.
This kind of self-compassion helps avoid the “meta-binge” process, where guilt from one thing leads to immediately reaching for another.
For more on this, plus a link to the study she mentioned, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Take care!
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