Breaking Bad Behaviors
Calcium Fact Sheet
Colors of Health
Eating For Optimal Health
Eating on the Run
Have the Last Lapse
Heart Smart Nutrition
How Many Servings Do You Need...
Nutrition for Women
Pack a Healthy Grocery Cart
Sizing Up a Serving
Smart Choices for Dining Out
Smart Snacking Ideas
Sports Nutrition - Just Do It
The Fiber Factor
The Food-Mood Connection
The Lowdown on Low-Carb
Tiny Tastes Can Add Up
Defy Holiday Weight Gain
Win at Losing
Witty Weightloss Tips
Exercise/Fitness Related Books
Anderson, Bob, Stretching: 30th Anniversary Edition, Shelter Publications 2010. This is the book that people tell their friends about, that trainers suggest for virtually every sport and activity, and that medical professionals recommend to people just starting to get back in shape. Stretching first appeared in 1980 as a new generation of Americans became committed to running, cycling, aerobic training, and workouts in the gym — all of which are commonplace now. It features stretching routines specific to a variety of people, including sports enthusiasts, travelers, children, gardeners, and people in wheelchairs. There is also an abbreviated version of each routine for people in a hurry, new information on the stretching vs. warming up debate, and new and improved drawings. This 30th anniversary edition features two-color inks to better define the muscle groups helped by each stretching exercise. A new section focuses on office fitness exercises, helpful for both home
Boyle, Mike. Advances in Functional Training. (2010): On Target Publications- Learn the most current methods of fitness in this exciting book. Discover how specific exercises will improve your health via back and knee pain prevention.
Boyle, Mike. Designing Strength Training Programs & Facilities. (2009)- Learn how to structure your own exercise regimen as well as discover what home equipment works best in this easy-to-follow guide by one of the world’s top strength & conditioning coaches.
Forsythe, Cassandra. The New Rules of Lifting for Women. (2008): Avery Trade Publishing- This book presents a comprehensive strength, conditioning, and nutrition plan destined to revolutionize the way women work out. All the latest studies prove that strength training provides the key to losing fat and building a fit, strong body.
National Strength & Conditioning Association. Essentials of Personal Training. (2003): Human Kinetics Publishing- This book includes more than 250 photographs and contributions from leading personal training experts who provide the scientific principles, concepts, and theories of personal training as well as practical applications for health and fitness.
Nelson, Miriam. The Strong Women’s Guide to Total Health. (2010): Rodale Books- This practical and interactive guide shows women how to optimize their potential for health and well-being through in-depth information, self-assessment quizzes, and checklists to determine individual risk factors for common ailments and more serious diseases. Dr. Miriam Nelson shares the preventative measures that can be taken now to avoid such health problems down the road.
Nelson, Miriam, Strong Women Stay Young, Bantam 2005. Miriam E. Nelson's research created news worldwide when the results were published in the Journal of the American Medical Association. After a year of strength training twice a week, women's bodies were 15 to 20 years more youthful. Without drugs, they regained bone, helping to prevent osteoporosis. They became stronger—in most cases even stronger than when they were young. Their balance and flexibility improved. They were leaner and trimmer, without changing what they ate. What's more, the women were so energized, they became 27 percent more active. No other program—whether diet, medication, or aerobic exercise—has ever achieved comparable results. Strong Women Stay Young shows women how to get the same remarkable benefits at home or in the office, working out just twice a week. Individualized instructions get couch potatoes started—and help exercise buffs break through plateaus. Significant improvements are seen after just four weeks.
Nelson, Miriam, Strong Women, Strong Bones, Updated, Perigee 2006. Osteoporosis develops invisibly. Starting around age thirty-five (or even earlier) women lose up to one percent of their bone mass each year. Often symptoms don't appear for decades. And then a bone breaks. Many women experience problems not obviously associated with fragile bones: chronic back pain, dowager's hump, a protruding tummy. But the cause is osteoporosis and twenty-eight million Americans are affected. Now we know that osteoporosis afflicts women as young as twenty--and it is preventable. In this comprehensive, user-friendly book, Nelson details steps to fortify bones and avoid this debilitating disease. Strong Women, Strong Bones features a self-test to assess risk; the most accurate bone-density tests; nutrition recommendations that go beyond calcium and vitamin D; bone-boosting workouts, with illustrated instructions; medications that offer new hope; and a special chapter for men (who develop osteoporosis, too). Based on the latest scientific information, and including up-to-the-minute practical advice on the best nutrition, exercise, and medication, Strong Women, Strong Bones is the guide for the prevention and treatment of osteoporosis.
Remedios, Robert. Men’s Health Power Training. (2007): Rodale Books- Discover ways to double your fitness results in half the time with this book. There are several exercise design templates laid out with photographs that are easy to follow and produce top results.
Versetegen, Mark. Core Performance Women. (2009): Avery Publishing- Packed with full-color photographs detailing each exercise, along with full workout routines and integrated meal plans, Core Performance Women takes every woman to the top of her game.
Nutrition Related Books
American Heart Association, American Heart Association Low-Salt Cookbook, 4th Edition: A Complete Guide to Reducing Sodium and Fat in Your Diet, Clarkson Potter 2011.Encompassing everything from appetizers and soups to entrées and desserts, the American Heart Association Low-Salt Cookbook, 3rd Edition, is a wonderful collection of more than 200 scrumptious low-sodium recipes—50 of them brand-new to this edition. Whether you’re in the mood for a beloved classic dish or an up-to-the-minute future favorite, you’ll find just the thing to please your palate—and you’ll learn that shaking the salt habit is easier than ever before.
Bradley, Bill, RD, Foods of Crete: Traditional Recipes from the Healthiest People in the World, In the winter of 2005, Registered Dietitian Bill Bradley traveled to the island of Crete to research the "healthiest diet in the world." After months of speaking with restaurant owners, guides and natives from the villages he met Koula Barydakis a chef from Hania, Crete. By utilizing Koula's traditional recipes and Bill's nutrition knowledge they wrote this best selling Mediterranean cookbook.
Goudling, Matt and Zinczenko, Dave, Eat This Not That! Supermarket Survival Guide: The No-Diet Weight Loss Solution, Rodale 2011. Building on the popular approach of the Eat This, Not That! book series, co-authors Dave Zinczenko and Matt Goudling have scoured the aisles of the supermarkets of America, and in so doing they’ve discovered that two seemingly similar packages can house foods with vastly different nutritional profiles. They’ve also folded in all-new material that will help you pick the most nutrient-packed produce; the leanest, tastiest cuts of meat; and the least contaminated seafood at the fish counter.
Grimes, Karlyn, The Everything Anti-Inflammation Diet Book (Everything Series), Adams Media 2011. Why live with chronic pain when the remedy can be as simple as changing the foods you eat? Diets high in processed, fatty, and sugary foods are the main cause of chronic inflammation, which wreaks havoc on your body and contributes to heart disease, diabetes, Alzheimer's--and even cancer. But with this easy-to-use guide, you will learn how to modify your diet to reduce your risk of developing these serious, life-threatening conditions.
Guiliano, Mireille, French Women Don't Get Fat, Vintage 2007. Stylish, convincing, wise, funny, and just in time: the ultimate non-diet book, which could radically change the way you think and live – now with more recipes. French women don’t get fat, even though they enjoy bread and pastry, wine, and regular three-course meals. Unlocking the simple secrets of this “French paradox” – how they enjoy food while staying slim and healthy – Mireille Guiliano gives us a charming, inspiring take on health and eating for our times. For anyone who has slipped out of her Zone, missed the flight to South Beach, or accidentally let a carb pass her lips, here is a positive way to stay trim, a culture’s most precious secrets recast for the twenty-first century. A life of wine, bread – even chocolate – without girth or guilt? Pourquoi pas?
Guiliano, Mireille, French Women Don't Get Fat Cookbook, Atria 2011. The #1 New York Times bestselling author of French Women Don’t Get Fat offers a long-awaited collection of delicious, healthy recipes and advice on eating well without gaining weight. Organized around Mireille’s three favorite pastimes—breakfast, lunch, and dinner—these recipes emphasize pure flavors, balanced ingredients, and easy cooking methods. Eating pleasurably is just as important as eating healthfully, and Mireille does not neglect dessert and chocolate (essential components of any French woman’s diet) and incorporates advice on entertaining, menu planning, and wine selection. And once again, Mireille offers tips and tricks to reduce one’s waistline (including a secret family recipe from Mireille’s beloved Tante Berthe for a delicious breakfast that melts away pounds effortlessly).
Jenkins, Nancy Harmon, The New Mediterranean Diet Cookbook: A Delicious Alternative for Lifelong Health, Bantam 2008. Spanning the Mediterranean from Spain to France, Italy, and Greece, with side trips to Lebanon, Cyprus, and North Africa, this revised and updated edition of Nancy Harmon Jenkins’s acclaimed cookbook offers ninety-two mouthwatering new dishes plus the latest information about the nutritional benefits of one of the world’s healthiest cuisines. But best of all are the recipes—bursting with flavor, easy to prepare, and sure to please everyone at your table, whether you’re cooking for yourself, your family, or your friends.
Katzen, Mollie and Willet, Walter, Eat, Drink, and Weigh Less: A Flexible and Delicious Way to Shrink Your Waist Without Going Hungry, Hyperion 2007.Here’s the dream team for healthy eating: Mollie Katzen is the author of the landmark Moosewood Cookbook and one of Health magazine’s five "Women Who Changed the Way We Eat;" Dr. Walter Willett is the head of the Harvard School of Public Health’s Department of Nutrition. Together they’ve created a weight-loss plan that’s not only easy to implement -- with gradual shifts rather than quick fixes -- but filled with delicious, enjoyable foods and more than one hundred of Mollie’s fabulous recipes.
Kessler, David The End of Overeating, Rodale Books, 2009)
Kessler describes how, since the 1980s, the food industry, in collusion with the advertising industry, and lifestyle changes have short-circuited the body's self-regulating mechanisms, leaving many at the mercy of reward-driven eating. Through the evidence of research, personal stories and examinations of specific foods produced by giant food corporations and restaurant chains, Kessler explains how the desire to eat—as distinct from eating itself—is stimulated in the brain by an almost infinite variety of diabolical combinations of salt, fat and sugar. Although not everyone succumbs, more people of all ages are being set up for a lifetime of food obsession due to the ever-present availability of foods laden with salt, fat and sugar. Kessler's book provides a simple food rehab program to fight back against the industry's relentless quest for profits while an entire country of people gain weight and get sick.
Nestle, Marion. What to Eat. (2007): North Point Press- Nestle walks readers through every supermarket section--produce, meat, fish, dairy, packaged foods, bottled waters, and more--decoding labels and clarifying nutritional and other claims (in supermarket-speak, for example, "fresh" means most likely to spoil first, not recently picked or prepared), and in so doing explores issues like the effects of food production on our environment, the way pricing works, and additives and their effect on nutrition.
Pollan, Michael. In Defense of Food: An Eater’s Manifesto. (2009): Penguin Publishing- Pollan provides another shocking yet essential treatise on the industrialized Western diet and its detrimental effects on our bodies and culture.
Pollan, Michael. Food Rules: An Eater’s Manual. (2005): Penguin Publishing- Whether at the supermarket or an all-you-can-eat-buffet, this handy, pocket-size resource is the perfect guide for anyone who would like to become more mindful of the food we eat.
Reinagel, Monica, The Inflammation-Free Diet Plan, McGraw-Hill 2007. The Inflammation-Free Diet Plan will help you achieve your ideal weight--without fad dieting--while also reducing pain and allergies, slowing the aging process, and dramatically reducing your risk for dozens of medical problems. This flexible, easy to-follow program is the ideal nutritional solution for every member of the family. At the heart of the program is the revolutionary IF Rating system that, for the first time, tells you the inflammatory or anti-inflammatory effects of all of the foods you eat. The IF Rating integrates more than twenty different nutritional factors, including essential fatty acids, glycemic index, vitamins, minerals, antioxidants, and anti-inflammatory compounds into a single rating which guides your food choices for the day. You no longer have to worry about choosing the right types of carbs or fats, or even counting calories--the IF Rating combines all those factors into a simple, holistic system for healthy eating! And unlike other programs that focus only on carbohydrates or fats, the IF Rating system also shows you which proteins are healthy and which provoke inflammation.
Robbins, John, Healthy at 100: The Scientifically Proven Secrets of the World's Healthiest and Longest-Lived Peoples, Ballantine 2007. In this revolutionary book, bestselling author John Robbins presents us with a bold new paradigm of aging, showing us how we can increase not only our lifespan but also our health span. Through the example of four very different cultures that have the distinction of producing some of the world’s healthiest, oldest people, Robbins reveals the secrets for living an extended and fulfilling life in which our later years become a period of wisdom, vitality, and happiness. From Abkhasia in the Caucasus south of Russia, where age is beauty, and Vilcabamba in the Andes of South America, where laughter is the greatest medicine, to Hunza in Central Asia, where dance is ageless, and finally the southern Japanese islands of Okinawa, the modern Shangri-la, where people regularly live beyond a century, Robbins examines how the unique lifestyles of these peoples can influence and improve our own.
Roth, Geneen, Breaking Free from Emotional Eating, Plume 2003. There is an end to the anguish of emotional eating -- and this book explains how to achieve it. Geneen Roth, whose Feeding the Hungry Heart and When Food Is Love have brought understanding and acceptance to tens of thousands of readers over the last two decades, here outlines her proven program for resolving the conflicts at the root of overeating. Using simple techniques developed in her highly successful seminars, she offers reassuring,practical advice.
Shulman, Martha Rose, Mediterranean Light: Delicious Recipes from the World's Healthiest Cuisine, William Morrow Cookbooks 2000The cuisines of the Mediterranean are famous for taking humble ingredients and transforming them into savory masterpieces. Finding inspiration in every region of the Mediterranean basin, from the ever-popular dishes of France, Italy, and Spain to the more exotic fare of North Africa and the Middle East, Martha Rose Shulman offers innovative recipes that use less olive oil and other high-fat ingredients while retaining every drop of sun-drenched flavor. The results: meatless yet hearty pasta sauces; refreshing salads of beans, grains, and vegetables; sizzling grilled fish dishes; aromatic chicken stews; refreshing fresh fruit desserts; virtually fat-free renditions of ratatouille and hummus; and updated, slimmed-down versions of traditional classics like paella, salade Nicoise, and lasagne. These satisfying recipes will become the cornerstone of a long-lasting commitment to healthful eating.
St. Paul's Greek Orthodox Church, The Complete Book of Greek Cooking, William Morrow Cookbooks 1991. One of the most famous and authentic Greek/Mediterranean cookbooks. More than 200 unique and intriguing recipes for all kinds of Greek dishes.
Wansick, Brian, Ph.D. Mindless Eating: Why We Eat More Than We Think, Bantam 2010. In this illuminating and groundbreaking new book, food psychologist Brian Wansink shows why you may not realize how much you’re eating, what you’re eating–or why you’re even eating at all. • Does food with a brand name really taste better? • Do you hate Brussels sprouts because your mother did? • Does the size of your plate determine how hungry you feel? • How much would you eat if your soup bowl secretly refilled itself? • What does your favorite comfort food really say about you? • Why do you overeat so much at healthy restaurants? Mindless Eating will change the way you look at food, and it will give you the facts you need to easily make smarter, healthier, more mindful and enjoyable choices at the dinner table, in the supermarket, in restaurants, at the office–even at a vending machine–wherever you decide to satisfy your appetite.
Willcox, Bradley and Craig, The Okinawa Diet Plan: Get Leaner, Live Longer, and Never Feel Hungry, Three Rivers Press 2005. In their New York Times bestseller The Okinawa Program, Drs. Bradley and Craig Willcox and Makoto Suzuki explained why the Okinawans are the longest-lived people on earth. Now, they offer a practical diet program rooted in Okinawan traditions so that you too can have a leaner, more “metabolically efficient” body that will stay healthier and more youthful. Conveniently divided into three dietary tracks—western, eastern, and a fusion plan that combines both—their program will help you achieve healthy weight loss without deprivation. With more than 150 recipes, an eight-week phase-in plan, and other unique resources, The Okinawa Diet Plan is an easy-to-follow breakthrough concept in healthy weight loss.
Willett, Walter. Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating. (2005): Free Press- This book also explains how to read the latest health headlines and interpret the studies they are based on in the future. The lessons are summarized into a Healthy Eating Pyramid that you will find easy to understand, apply, and remember.
Emotional Well Being and Stress Reduction
Benson, Herbert, Dr., Wellness Book: The Comprehensive Guide to Maintaining Health and Treating Stress-Related Illness, Scribner 1993. Millions of readers are familiar with the work of Dr. Herbert Benson and the Mind/Body Medical Institute from the mega-bestselling book The Relaxation Response. Now, in The Wellness Book, Dr. Benson, Eileen Stuart, and their colleagues at the Institute have created the definitive resource that shows you how to maintain your health and treat stress-related illnesses, including: high blood pressure cardiovascular disease chronic pain infertility insomnia women's health concerns anxiety symptoms of HIV and cancer The Wellness Book reflects the cutting edge of health care, giving you the opportunity to gain more control over your own well-being. Use of the book, in combination with modern medical treatments, will aid in prevention and treatment of a number of illnesses and, according to USA Today, "legitimizes the mind/body connection in traditional medicine."
Borysenko, Joan, Minding the Body, Mending the Mind, Da Capo 2007. Based on Dr. Borysenko's groundbreaking work nearly twenty years ago at the Mind/Body Clinic in Boston, Minding the Body, Mending the Mind continues to be a classic in the field, with time-tested tips on how to take control of your own physical and emotional wellbeing. The clinic's dramatic success with thousands of patients--with conditions ranging from allergies to cancer—offers vivid proof of the effectiveness of the mind/body approach to health and its power to transform your life. Here are tips on how to elicit the mind's powerful relaxation response to boost your immune system, cope with chronic pain, and alleviate symptoms of a host of stress-related illnesses. Updated with the recent developments in the field, the new edition is a must-have for anyone interested in taking an active role in healing himself or herself.
Buettner, Dan, The Blue Zones, National Geographic 2010. Longevity expert Dan Buettner draws on his research from extraordinarily long-lived communities-Blue Zones-around the globe to highlight the lifestyle, diet, outlook, and stress-coping practices that will add years to your life and life to your years.
Chodron, Pema, When Things Fall Apart: Heart Advice for Difficult Times, Shambhala 2002. There is a fundamental opportunity for happiness right within our reach, yet we usually miss it—ironically while we are caught up in attempts to escape pain and suffering. Drawn from traditional Buddhist wisdom, Pema Chödrön's radical and compassionate advice for what to do when things fall apart in our lives goes against the grain of our usual habits and expectations. There is only one approach to suffering that is of lasting benefit, Pema teaches, and that approach involves moving toward painful situations with friendliness and curiosity, relaxing into the essential groundlessness of our entire situation. It is there, in the midst of chaos, that we can discover the truth and love that are indestructible.
Kabat-Zinn, Jon, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness, Delta 1990 Jon Kabat-Zinn, founder of the Stress Reduction Clinic at the University of Massachusetts Medical Center, is perhaps the best-known proponent of using meditation to help patients deal with illness. But this book is also a terrific introduction for anyone who has considered meditating but was afraid it would be too difficult or would include religious practices they found foreign. Kabat-Zinn focuses on "mindfulness," a concept that involves living in the moment, paying attention, and simply "being" rather than "doing." While you can practice anything "mindfully," from taking a walk to cleaning your house, Kabat-Zinn presents several meditation techniques that focus the attention most clearly, whether it's on a simple phrase, your breathing, or various parts of your body. The book goes into detail about how hospital patients have either improved their health or simply come to feel better despite their illness by using these techniques, but these meditations can help anyone deal with stress and gain a calmer outlook on life. "When we use the word healing to describe the experiences of people in the stress clinic, what we mean above all is that they are undergoing a profound transformation of view," Kabat-Zinn writes. "Out of this shift in perspective comes an ability to act with greater balance and inner security in the world."
Seaward, Brian Luke, The Art of Calm, Based on years of experience, author, speaker and renowned stress management expert Brian Luke Seaward wrote The Art of Calm, a compendium of practical and powerful ways to bring a sense of peace into readers' lives almost instantaneously. Each calming tip is conveniently organized into the various senses of touch, taste, smell, sight and hearing as well as the divine sense. At any time during the day, readers can turn to a page and practice a particular calming method. From practical to playful, sensuous to sublime, each idea is doable and eloquently written. By practicing an idea every day, this book will help people identify and deal with their life's stressors and establish healthy, calming routines to help them stay focused on their goals.
Jacobs, Gregg Dr, Say Good Night to Insomnia, Holt Paperbacks 2009. The bestselling guide to curing insomnia without drugs by "a pioneer" of the field, now updated with the latest research (The Wall Street Journal) For the past ten years, sleep-deprived Americans have found natural, drug-free relief from insomnia with the help of Dr. Gregg D. Jacobs’s Say Good Night to Insomnia. Jacobs’s program, developed and tested at Harvard Medical School and based on cognitive behavioral therapy, has been shown to improve sleep long-term in 80 percent of patients, making it the gold standard for treatment. He provides techniques for eliminating sleeping pills; establishing sleep-promoting behaviors and lifestyle practices; and improving relaxation, reducing stress, and changing negative thoughts about sleep. In this updated edition, Jacobs surveys the limitations and dangers of the new generation of sleeping pills, dispels misleading and confusing claims about sleep and health, and shares cutting-edge research on insomnia that proves his approach is more effective than sleeping pills.
Consumerism and Medical Self Care
Oz, Mehmet and Roizen, Michael, YOU: The Smart Patient: An Insider's Handbook for Getting the Best Treatment, Free Press 2006. Everyone needs to become a smart patient. In fact, in the worst cases, your life may even depend on it. Number one bestselling authors and doctors Michael Roizen and Mehmet Oz have written this indispensable handbook to help everyone to get the best health care possible -- by making everyone into their own medical detective. Accessible, humorous, and filled with information that you need, You: The Smart Patient is a book for every patient and all those dealing with a loved one's medical issues.