Dietetics and nutrition Books

Book SynopsisDrugs in Sport is the most comprehensive and accurate text on the emotive, complex and critical subject of performance enhancement and doping within sport. Thoroughly updated in light of the latest World Anti-Doping Code and taking into account the latest regulations, procedures and landmark cases, this 8th edition explores the science behind drug use in sport, as well as its ethical, social, political and administrative context. Introducing an increased focus on athletes with specific needs and on corrupt doping practices, the book covers key topics including:- an evaluation of the prevalence of doping in sport; - the latest doping control regulations stipulated by the World Anti-Doping Agency (WADA); - the science and side effects of each major class of drug used in sport;- cutting-edge issues such as drug use by transgender athletes; - medical and anti-doping considerations for athletes with an impairment;- governance and Table of ContentsSection 1: The Context and Regulation of Drug Use in Sport 1. Drugs and their Use in Sport2. The Evolution of Doping and Anti-doping in Sport3. Prevalence of Doping in Sport4. Regulation of Anti-doping in Sport – International and National Operational Frameworks5. Doping Control in Sport6. The Role of Athlete Support Personnel in Drug Use in Sport7. Medical and Pharmacy Services for International GamesSection 2: Substances and Methods Used and Misused in Sport8. Anabolic Agents9. Peptide Hormones, Growth Factors, Related Substances and Mimetics10. Beta-2 Agonists11. Hormone and Metabolic Modulators12. Diuretics and Masking Agents13. Manipulation of Blood and Blood Components14. Chemical and Physical Manipulation15. The potential for gene and cell doping in sport16. Stimulants17. Caffeine18. Cannabinoids19. Glucocorticoids20. Narcotics21. Non-narcotic analgesics and Non-steroidal Anti-inflammatory Drugs22. Beta Blockers23. Alcohol24. Sports Nutrition, Supplements and Herbal PreparationsSection 3: Evolving Issues Concerning Drug Use in Sport 25. Drug Use in Society and the Potential Impact on the Anti-doping Movement26: Inadvertent Use of Prohibited Substances in Sport27. Hormonal Treatments for Transgender Athletes and Athletes with aDifference of Sex Development 28. Medical and Anti-doping Consideration for Athletes with Disability 29. Governance and Corruption in Sport with Respect to Doping

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Book SynopsisChronic disease states of aging should be viewed through the prism of metabolism and biophysical processes at all levels of physiological organization present in the human body. This book connects these insights to what causes them to go awry in the context of unhealthy human behaviors and aging, aiming to buttress scientific creativity. It also provides links between the art and science of medicine that strengthens problem-solving in patient care. New and important discoveries in the area of metabolic health and metabolic diseases are discussed in exquisite detail.Key Features: Broad and up-to-date overview of the field of metabolic aspects of health and chronic disease development, especially connecting the spectrum of topics that range from molecular clocks to stress response to nuclear hormone receptors and the role of microbiota in human health Provides a deeper basic science and interdisciplinary understanding of biological systems that broaden the pe

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Book SynopsisYou already know how to give your children healthy food, but the hard part is getting them to eat it. After years of research and working with parents, Dina Rose discovered a powerful truth: when parents focus solely on nutrition, their kids - surprisingly - eat poorly. But when families shift their emphasis to behaviors - the skills and habits kids are taught - they learn to eat right. Every child can learn to eat well, but only if you show them how to do it. Dr. Rose describes the three habits - proportion, variety, and moderation - all kids need to learn, and gives you clever, practical ways to teach these food skills. With It's Not About The Broccoli you can teach your children how to eat and give them the skills they need for a lifetime of health and vitality.Trade Review“An innovative approach to children’s eating…Rose presents a thoughtfully crafted plan (the Teaching Approach) to form basic habits that focus on proportion, variety, and moderation. She helps parents identify their own eating hang ups when it comes to feeding their children (i.e. nurturer, food police, nutritionista) and then provides methods of helping children establish habits they can carry into adulthood…Rose walks readers through her Teaching Approach step-by-step, using scenarios that illustrate issues and hands-on solutions. Creative and clever, Rose comes to the table with a fresh perspective and a practical plan for teaching kids lifelong healthy eating habits.”—Publishers Weekly“I am constantly hearing from parents that they have no idea what their kids are supposed to eat or whether their kids are eating ‘right.’ [It's Not About the Broccoli] provides just what parents need to feed kids properly, stop worrying, and start enjoying mealtimes with kids. Dina Rose looks at feeding kids from a sociologist’s perspective. When the feeding behavior goes well, kids will get all the nutrients they need. This book ought to reassure parents that following a few simple principles will get their kids fed just fine.”--Marion Nestle, Paulette Goddard Professor in the Department of Nutrition, Food Studies, and Public Health and Professor of Sociology at New York University, and author of What to Eat “Few things are as important to parents as feeding their kids healthy foods. Dina Rose offers parents a whole new way to think about feeding kids. Her suggestions are completely practical, completely effective, and often a lot of fun. Two thumbs up from this Sneaky Chef!”--Missy Chase Lapine, author of The Sneaky Chef cookbook series“Dr. Dina Rose is one of my ‘go-to’ people on kids’ food issues. She provides practical, accessible, and science-based advice that should be of interest to all parents. Her approach, with its emphasis on behavioral strategies (and on the ‘whole family’ approach to children’s eating habits) is novel and important. Her ideas will spark useful debate on our approach to kids’ food, and she deserves the widest possible audience.”--Karen Le Billon, author of French Kids Eat Everything: How Our Family Moved to France, Cured Picky Eating, Banned Snacking, and Discovered 10 Simple Rules for Raising Happy, Healthy Eaters “Dina works hard to show parents how to get out of the nutrition trap in order to teach their kids to eat right, and her book provides parents with the “aha” moment they need to help their kids eat the real food that will help keep them both happy and healthy.”--Kate Adamick, co-founder of Cook for America and author of Lunch Money: Serving Healthy School Food in a Sick Economy “In fifteen years of writing about nutrition and health for magazines such as Parents, Family Circle, and Prevention, I have interviewed hundreds of experts. Dr. Dina Rose has some of the freshest, most interesting advice I've heard on the topic of feeding kids. She challenges long-held beliefs and goes much deeper than many leading nutrition authorities. Dina has helped me on a personal level (she coached me through my toddler's dinner strike) and caused me to reevaluate some of my own beliefs about children's eating habits. Her focus on habits is perfect for our time, when so many parents know exactly what they should be feeding their kids--but just can't figure out how to do it.”--Sally Kuzemchak, MS, RD, Freelance Writer & Registered Dietitian“Dina Rose will change how parents teach their children healthy eating habits. Her warmth and empathy shine through as she presents step-by-step practical solutions to worrisome issues such as picky eaters and kids with limited appetites. Combining scholarship with hands-on experience as a mother, Dina methodically analyzes what sabotages parents' best efforts to cope with challenging food issues. Dismissing the misplaced reliance on fuzzy nutritional data - as well as gimmicks and food fads - Dina highlights often ignored factors that significantly influence how our children view healthy eating.”--Leah Klungness, Ph.D., psychologist and co-author of The Complete Single Mother “As the managing editor at New Jersey Family magazine I'm exposed to a steady stream of tips for feeding picky eaters, but Dina's approach is different from the advice that typically comes my way. Dina's perspective is fresh, insightful, and thought-provoking. She makes me rethink the way I view children and their eating habits. I am always eager to share her posts with our readers and followers.”--Lucy Banta, Managing Editor and Director of Social Media, New Jersey Family

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Book SynopsisAn insightful look at the arguments for and against universal adoption of a vegan diet and lifestyle.Table of ContentsIntroduction, The Evolution of Veganism, Why Go Vegan Today?, The Challenges of Veganism, A Vegan Planet, Conclusion.

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Book SynopsisLosing weight feels great, but what happens when your weight loss comes to a screeching halt just five or ten pounds shy of the finish line?

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Book SynopsisFrom basic tenets of training to nutrition guidelines,this is the first resource for runners to fully integrate nutrition with training for a complete and systematic pre-race plan. A must for marathoners(Library Journal). Every year, roughly 2 million people participate in marathons and half marathons in the United States, and, no matter what level they are, every one of these runners has likely hit The Wall, running out of muscle fuel in the final miles and slowing down precipitously. This setback and other common running disappointments are nutritional (or metabolic) in nature. In The New Rules, renowned fitness journalist and training coach Matt Fitzgerald cuts through the myths,distilling the most up-to-date science to help runners overcome the universally experienced nutritional barriers that prevent success in the marathon and half marathon. Fitzgerald''s powerful and easy-to-use tools will enable runners of all levels to attain their ideal racing weight, calculate their precise daily energy needs, and formulate a custom nutrition plan.Trade ReviewLibrary Journal, March 2013 "Extremely well done... A must for marathoners!" Portland Book Review, 4/21/13 "You will gain valuable information and insight about how to fuel your body from this book." San Francisco / Sacramento Book Review (website), 5/9/13 "Written in a friendly and approachable manner and colored with many anecdotal stories from elite running history, this book is an easy and informative read that can help propel your runs to the next level." WomanAroundTown.com, 9/7/13 "Fitzgerald gives sound advice to conquer the obstacle that blocks many runners from finishing their race...If you know a marathoner, you'll make a fast--very fast--friend by gifting this book." RunnersWorld.com, 12/17/2013 "[Fitzgerald's] perspective on hotly contested topics in sports science is always well-informed, practical, and leavened with enough skepticism to avoid jumping on and off every passing bandwagon...He's entirely reasonable in differentiating between proven 'you must do this' tactics, and more speculative 'experiment with this if you're interested' tactics...A nice intro to endurance nutrition."

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Book SynopsisLosing weight is relatively easy with many ''fad'' diets; maintaining the loss with these diets is difficult and largely impossible to sustain. Health expert Rick Gallop has found the key to permanent weight loss with his Gi Diet. With over 40 new recipes and meal plans, this book is the first step to a healthy and happier life...''Forget Fads: Change your eating habits for life'' -- Daily Telegraph''Offers excellent advice for weight loss, based on healthy eating guidelines.'' -- The Times''For people who never want to diet again...the pounds will drop...only diet you''ll ever need'' -- The Sun''Life changing - simple to get great results'' -- ***** Reader review''Truly life changing!'' -- ***** Reader review''A way of life, not a diet'' -- ***** Reader review''Best diet book ever!!!!'' -- ***** Reader review''Easy to follow information with great recipTrade ReviewAnd the benefits are more than just weight loss! Changing your eating habits can also help prevent life-threatenting illnesses, like heart disease and diabetes."Losing weight is relatively easy with many "fad" Diets:; maintaining the loss with these diets is difficult and largely impossible to sustain. Rick Gallop has found the key to permanent weight loss" -- Edmund H. Sonnenblick, MD * Professor of Medicine at the Albert Einstein College of Medicine, New York City *Forget Fads: Change your eating habits for life. * Daily Telegraph *Offers excellent advice for weight loss, based on healthy eating guidelines. * The Times *For people who never want to diet again...the pounds will drop...only diet you'll ever need * The Sun *...you can stabilise your blood sugar levels, feel healthier and lose weight. * The Evening Standard *

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Book SynopsisPublic Health Nutrition is a comprehensive, practice-based textbook for graduate and upper undergraduate students and community nutrition and public health professionals. It provides readers with the principal understanding of how improving access to healthy foods at individual, local, regional and global levels as well as improving food security and sustainability can improve community health and combat noncommunicable diseases, infectious diseases, hunger and malnutrition, obesity, social injustice, and debilitating food environments. Across diverse communities, this book not only directs readers' attention towards key public health nutrition-related challenges that affect rural and urban populations across the globe, it also adds critical thinking exercises, cases, and engaging discussion topics to advance application of evidence-based practice in the real world.Using an interprofessional approach and supported with evidence-based research in public health, nutrit

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Book Synopsis Winners of the World Pizza Award 2018 and Best Pizza at the National Pizza Awards 2018. Purezza, founded in Brighton in 2015, was the first vegan pizzeria in the UK. Passionate about plant-based food, their aim was simple: to make their menu superior to the traditional alternatives, revolutionising Italian food by using cruelty-free ingredients.This book makes it possible to enjoy their authentic tasting pizza with at home. Discover your perfect crust (wholemeal, sourdough or gluten-free), choose yourfavourite sauce, from a classic San Marzano Tomato to a vibrant green Asparagus Sauce, create exciting nut cheeses, from deliciously melty Cashew Mozzarella to a punchy Almond Gorgonzola, and finish it all off with a range of tempting toppings, such as Beetroot Carpaccio, Smoked Carrot Pancetta and Funghi Trifolati. There are also Dips and Dressings to enjoy alongside your pizzas,and a selection of vegan-ised classic Italian dishes and desserts.

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Book SynopsisAn accessible guide to health and nutrition to encourage shifts in diet and lifestyle to a healthier, happier you 2 Weeks to Feeling Great is nutritionist Gabriela Peacock''s comprehensive guide to health and wellbeing aimed at busy people who may not have the time - or inclination - to commit to strict rules that are not compatible with real life and focuses on what is achievable. It includes two detailed 14-day programs on intermittent fasting, scientifically proven to be the most effective method of safely reaching a healthy weight. The book focuses on the 4:3 and 16:8 two-week plans - the two most effective and clinically researched weight-loss methods. It also includes quick and easy recipes to support the weight-loss plans. Covering everything from improving sleep to rebalancing hormones and increasing energy, the easy-to-remember tips and recommendations require minimal effort but deliver significant results. Gabriela also looks at other

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Book Synopsis  Stephanie Rose Bird is an expert in the field of alternative health and earth-based spirituality. Bird, is the author of five books: The Big Book of Soul: the Ultimate Guide to the African American Spirit: Legends and Lore, Music and Mysticism and Recipes and Rituals, (2010, Hampton Road Publishers), A Healing Grove: African Tree Medicine, Remedies and Rituals ( 2009, Chicago Review Press), Light, Bright, Damn Near White: Biracial and Triracial Culture in America (2009, Greenwood Publishers) Sticks, Stones, Roots and Bones Hoodoo, Mojo and Conjuring with Herbs (June 2004, by Llewellyn Worldwide Publishers) and “Four Seasons of Mojo: An Herbal Guide to Natural Living (Llewellyn, 2006). She holds a BFA cum laude from Temple University, Tyler School of Art and a MFA from University of California at San Diego where she was a San Diego Opportunity Fellow.  Sh

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Book SynopsisTable of ContentsContributors xi Foreword xvi Preface xvii About the companion website xviii Part 1 General topics 1 Section 1 Dietetic practice 3 1.1 Professional practice 5 1.2 Dietary modification 18 1.3 Changing health behaviour 23 Section 2 Nutritional status 37 2.1 Dietary reference values and food‐based dietary guidelines 39 2.2 Assessment of nutritional status 46 2.3 Dietary assessment 63 2.4 Food composition tables and databases 70 Section 3 Nutrition in specific groups 77 3.1 Women’s health 79 3.1.1 Polycystic ovary syndrome 79 3.1.2 Premenstrual syndrome 82 3.1.3 Menopause 85 3.2 Preconception and pregnancy 88 3.3 Older adults 96 3.4 People in low‐income groups 108 3.5 Working with minority ethnic groups 116 3.6 Vegetarianism and vegan diets 129 3.7 People with learning disabilities 140 3.8 Paediatric clinical dietetics and childhood nutrition 158 3.8.1 Introduction 158 3.8.2 Growth, nutritional assessment and nutritional requirements 159 3.8.3 Growth faltering 169 3.8.4 Nutritional care of the preterm infant 176 3.8.5 Community paediatric dietetics 179 3.8.6 Autism 180 3.8.7 Special needs 181 3.8.8 Paediatric general medicine 183 3.8.9 Paediatric oral nutritional support 184 3.8.10 Paediatric enteral tube nutrition 185 3.8.11 Paediatric parenteral nutrition 189 3.8.12 Paediatric gastroenterology 192 3.8.13 Cystic fibrosis 194 3.8.14 Paediatric liver disease 196 3.8.15 Paediatric nephrology 197 3.8.16 Neurology and the ketogenic diet 199 3.8.17 Inherited metabolic disorders 200 3.8.18 Paediatric food hypersensitivity 202 3.8.19 Paediatric human immunodeficiency virus 205 3.8.20 Paediatric diabetes 206 3.8.21 Cardiology 208 3.8.22 Paediatric cancers 210 3.8.23 Nutrition support in the critically ill child 212 3.8.24 Paediatric haematopoietic stem cell and bone marrow transplantation 215 3.8.25 Neurosurgery 216 3.8.26 Burns 219 3.8.27 General surgery 221 Section 4 Specific areas of dietetic practice 223 4.1 Freelance dietetics 225 4.2 Public health nutrition 233 4.3 Sports nutrition 252 4.4 Food service 260 4.4.1 Food service in hospitals and institutions 260 4.4.2 Prisons 270 4.4.3 Armed Forces 272 4.5 Food law and labelling 274 Section 5 Other topics related to practice 287 5.1 Genetics and nutritional genomics 289 5.2 Functional foods 298 5.3 Medicines management 303 5.4 Alternative and complementary therapies 311 Part 2 Clinical dietetic practice 319 Section 6 Nutrition support 321 6.1 Nutritional requirements in clinical practice 323 6.2 Malnutrition 332 6.3 Oral nutritional support 343 6.4 Enteral nutrition 351 6.5 Parenteral nutrition 364 6.6 Fluids and electrolytes 371 Section 7 Clinical dietetic practice 379 7.1 Respiratory disease 381 7.2 Dental disorders 391 7.3 Dysphagia 397 7.4 Gastrointestinal disorders 406 7.4.1 Disorders of the upper aerodigestive tract 406 7.4.2 Orofacial granulomatosis 407 7.4.3 Disorders of the stomach and duodenum 411 7.4.4 Gastroparesis 415 7.4.5 Disorders of the pancreas 421 7.4.6 Malabsorption 426 7.4.7 Coeliac disease 432 7.4.8 Inflammatory bowel disease 446 7.4.9 Intestinal failure and intestinal reSection 454 7.4.10 Irritable bowel syndrome 464 7.4.11 Other disorders of the colon and rectum 470 7.4.12 Liver and biliary disease 478 7.4.13 Cystic fibrosis 505 7.5 Renal disorders 518 7.5.1 Chronic kidney disease and acute kidney injury 518 7.5.2 Kidney stones 545 7.6 Neurological disease 554 7.6.1 Parkinson’s disease 554 7.6.2 Motor neurone disease 561 7.6.3 Rare neurological conditions 569 7.6.4 Multiple sclerosis 577 7.6.5 Chronic fatigue syndrome/myalgic encephalomyelitis 581 7.6.6 Neurorehabilitation 587 7.7 Refsum’s disease 595 7.8 Inherited metabolic disorders in adults 600 7.9 Musculoskeletal disorders 612 7.9.1 Osteoporosis 612 7.9.2 Arthritis 622 7.9.3 Gout 629 7.10 Mental health 633 7.10.1 Nutrition and mental health 633 7.10.2 Eating disorders 644 7.10.3 Dementias 656 7.11 Immunology and immune disease 663 7.11.1 Nutrition and immunity 663 7.11.2 Food hypersensitivity 668 7.11.3 Human immunodeficiency virus (HIV) 700 7.12 Diabetes mellitus 715 7.13 Obesity 731 7.13.1 General aspects and prevention of obesity 731 7.13.2 The management of obesity and overweight in adults 739 7.13.3 Bariatric surgery 751 7.13.4 Childhood obesity 755 7.14 Cardiovascular disease 761 7.14.1 General aspects of cardiovascular disease 761 7.14.2 Coronary heart disease 770 7.14.3 Dyslipidaemia 783 7.14.4 Hypertension 794 7.14.5 Stroke 803 7.15 Cancer 811 7.15.1 General aspects of cancer 811 7.15.2 Head and neck cancer 822 7.15.3 Cancer of the gastrointestinal tract 834 7.15.4 Breast cancer 842 7.15.5 Lung cancer 846 7.15.6 Gynaecological cancers 849 7.15.7 Prostate cancer 853 7.15.8 Haematological cancers and high‐dose therapy 857 7.15.9 Cancer cachexia 864 7.16 Palliative and end‐of‐life care 869 7.17 Trauma and critical care 875 7.17.1 Critical care 875 7.17.2 Traumatic brain injury 888 7.17.3 Spinal cord injury 898 7.17.4 Burn injury 905 7.17.5 Surgery 912 7.17.6 Wound healing, tissue viability and pressure sores 921 Appendices Appendix A1 Dietary reference values 927 Appendix A2 Dietary data 931 Appendix A3 Anthropometric and function data 934 Appendix A4 Predicting energy requirements 938 Appendix A5 Clinical chemistry 939 Appendix A6 Nutritional supplements and enteral feeds 941 Appendix A7 Nutrition screening tools 955 Index 961

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Book SynopsisTrade Review‘A well-recognised and widely used manual for professional dieticians and other health professionals involved with children requiring therapeutic diets…This manual gives a comprehensive overview of the field of paediatric dietetics, of which there are few other comparable texts.. It is highly recommended’ British Journal of Nutrition ‘A well-composed and well-written book…I have no hesitation in recommending this for reading not only by all paediatric dieticians but also by paediatricians and other caregivers’ Journal of Maternal and Child NutritionTable of ContentsList of Contributors vii Preface x Acknowledgements xi About the Companion Website xii 1 Principles of Paediatric Dietetics: Nutritional Assessment, Dietary Requirements and Feed Supplementation 1Vanessa Shaw and Helen McCarthy 2 Healthy Eating 18Judy More 3 Provision of Nutrition in a Hospital Setting 43Julie Royle 4 Enteral Nutrition 52Tracey Johnson 5 Parenteral Nutrition 64Joanne Louise Price 6 Nutrition in Critically Ill Children 80Rosan Meyer and Luise Marino 7 Preterm Infants 96Karen King and Lynne Radbone 8 Gastroenterology 113Sarah Macdonald and Joanne Louise Price 9 Surgery in the Gastrointestinal Tract 149Danielle Petersen and Tracey Johnson 10 The Liver and Pancreas 166Sara Mancell 11 Endocrinology 189S. Francesca Annan and Sarah Price 12 Cystic Fibrosis 216Carolyn Patchell and Katie Stead 13 Kidney Diseases 238Leila Qizalbash, Shelley Cleghorn and Louise McAlister 14 Congenital Heart Disease 287David Hopkins and Luise Marino 15 Food Hypersensitivity 315Rosan Meyer and Carina Venter 16 Prevention of Food Allergy 339Kate Grimshaw 17 Ketogenic Diets 344Julia Ackrill, Vanessa Appleyard and Victoria Whiteley 18 Childhood Cancers and Immunodeficiency Syndromes 371Evelyn Ward and James Evans 19 Eating Disorders 393Graeme O’Connor and Dasha Nicholls 20 Autism 405Zoe Connor 21 Feeding Children with Neurodisabilities 419Jennifer Douglas 22 Epidermolysis Bullosa and Rare Skin Disorders 438Natalie Yerlett 23 Burns 456Helen McCarthy and Jacqueline Lowdon 24 Faltering Weight 464Lisa Cooke and Julie Lanigan 25 Obesity in Childhood 472Laura Stewart and Chris Smith 26 Eating for Children from Minority Ethnic Groups 486Eulalee Green 27 Inherited Metabolic Disorders: Introduction and Rare Disorders 502Fiona J. White 28 Disorders of Amino Acid Metabolism, Organic Acidaemias and Urea Cycle Disorders 513Marjorie Dixon, Anita MacDonald and Fiona J. White 29 Disorders of Carbohydrate Metabolism 599Anita MacDonald, Marjorie Dixon and Fiona J. White 30 Disorders of Mitochondrial Fatty Acid Oxidation and Lipid Metabolism 640Marjorie Dixon, Rachel Skeath and Fiona J. White 31 Emergency Regimens for Inherited Metabolic Disorders 673Marjorie Dixon Index 681

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Book SynopsisTable of ContentsIntroduction 1 About This Book 1 Foolish Assumptions 2 Icons Used in This Book 3 Beyond the Book 3 Where to Go from Here 3 Part 1: Nutrition 101: The Basic Facts about Nutrition 5 Chapter 1: Nutrition Equals Life: Knowing What to Eat to Get What You Need 7 Discovering the First Principles of Nutrition 8 Breaking nutrients into two groups 9 Looking at essential nutrients 10 Protecting the Nutrients in Your Food 12 Knowing Your Nutritional Status 13 Fitting Food into the Medicine Chest 14 Finding Nutrition Facts 14 Nutrition people 14 Questions to ask about any study 15 Chapter 2: Digestion: The 24/7 Food Factory 21 Introducing the Digestive System 21 Digestion: One Step at a Time 23 Your brain, eyes, and nose 23 Your mouth 24 Your stomach 25 Your small intestine 25 Your large intestine 27 Chapter 3: How Much Nutrition Do You Need? 31 RDAs: Guidelines for Good Nutrition 31 Proteins, vitamins, and minerals: The essentials 32 Recommendations for carbohydrates, fats, dietary fiber, and alcohol 32 Different people, different needs 33 AIs: The Nutritional Numbers Formerly Known as ESADDIs 34 DRI: The Totally Complete Nutrition Guide 35 Chapter 4: Bigger But Not Better 41 The Obesity Epidemic 42 Observing the Obesity Map 42 Determining How Much You Should Weigh 44 Weight charts and tables 44 The BMI: Another way to rate your weight 46 Understanding What the Numbers Really Mean 48 Increasing the odds of accuracy 49 Seeing red flags on weight and health 49 Facing the Numbers When They Don’t Fit Your Body 50 Chapter 5: Calories: Powering Up the Body 53 Counting the Calories in Food 54 Empty calories 55 Every calorie counts 56 Determining How Many Calories You Need 57 Resting energy expenditure (REE) 57 Sex, glands, and chocolate cake 58 Energy for work 60 Calculating Your Daily Calorie Needs 61 Part 2: The Good Stuff in Your Food 63 Chapter 6: Protein Power 65 Understanding How Your Body Uses Proteins 65 Moving Proteins from Your Dinner Plate to Your Cells 67 Differentiating Dietary Proteins 68 Essential and nonessential proteins 68 Evaluating proteins 69 Figuring Out How Much Protein You Need 73 Calculating the correct amount 73 Dodging protein deficiency 74 Boosting your protein intake: Special considerations 74 Avoiding protein overload 75 Chapter 7: Facing Facts on Fat and Cholesterol 77 Discovering How Your Body Uses Fats 77 Understanding what fats do for you 78 Pulling energy from fat 78 Defining Fatty Acids and Their Relationship to Dietary Fat 80 Focusing on the Fats in Food 82 Looking at the fatty acids in food 82 Identifying the foods with fats 84 Getting the right amount of fat 84 Considering Cholesterol and You 87 Cholesterol and heart disease 87 Lipoproteins 88 Diet and cholesterol 90 Chapter 8: Carbohydrates: A Complex Story 93 Checking Out Carbohydrates 93 Simple carbohydrates 94 Complex carbohydrates 94 Dietary fiber 94 Carbohydrates and Energy: A Biochemical Love Story 95 How glucose becomes energy 96 How pasta ends up on your hips when too many carbs pass your lips 97 Other ways your body uses carbohydrates 97 Finding the Carbohydrates You Need 98 Some people have problems with carbohydrates 98 Some people need extra carbohydrates 99 Dietary Fiber: The Non-Nutrient in Carbohydrate Foods 101 Defining the two kinds of dietary fiber 101 Getting dietary fiber from food 102 Determining how much fiber you need 102 Chapter 9: Alcohol: Another Form of Grape and Grain 109 Creating Alcohol Beverages 110 Fermented alcohol products 110 Distilled alcohol products 110 The foods used to make beverage alcohol 111 Checking How Much Alcohol Is in That Bottle 112 Following Alcohol through Your Body 112 Understanding How Alcohol Affects Your Health 114 The physical effects of excessive drinking 115 Alcoholism: An addiction disease 116 Who shouldn’t drink 117 Alcohol and age 118 Advice from the Sages: Moderation 119 Chapter 10: Validating Vitamins 121 Understanding What Vitamins Your Body Needs 121 Fat-soluble vitamins 123 Water-soluble vitamins 126 Discovering Where to Get Your Vitamins 131 Too Much or Too Little: Avoiding Two Ways to Go Wrong with Vitamins 131 Vitamin deficiencies 132 Vitamin megadoses 133 Acceptable Exceptions: Taking Extra Vitamins as Needed 135 I’m taking medication 135 I’m a smoker 135 I never eat animals 135 I’m pregnant 135 I’m breast-feeding 136 I’m approaching menopause 137 I have very light skin or very dark skin 137 Chapter 11: Making Mineral Magic 139 Getting the Minerals You Need 140 The major minerals 141 The trace elements 144 Knowing What’s Too Much and What’s Too Little 148 Avoiding mineral deficiency 148 Understanding the risks of overdoses 149 Figuring Out When You May Need More than the RDA 151 You’re a strict vegetarian 151 You live inland, away from the ocean 152 You’re a man 152 You’re a woman 152 You’re pregnant or nursing 152 Chapter 12: The Wonder of Water 155 Investigating the Many Ways Your Body Uses Water 156 Maintaining the Right Amount of Water in Your Body 156 The electrolytes’ primary job 158 Other tasks electrolytes perform 159 Getting the Water You Need 159 Evaluating Electrolytes 161 Sodium 162 Potassium and chloride 162 When you need more 162 Dehydration: When the Body Doesn’t Get Enough Water 164 First signs 165 Worsening problems 165 Really bad trouble 165 The crash 165 Chapter 13: Added Attractions: Supplements 167 Introducing Dietary Supplements 167 Examining Two Reasons to Use Dietary Supplements 169 When food isn’t enough 169 Using supplements as insurance 170 Exploring Supplement Safety: An Iffy Proposition 172 Choosing the Most Effective Supplements 174 Getting Nutrients from Food Rather Than Supplements 178 Part 3: Hunger, Health, and Habits 179 Chapter 14: Why You Eat When You Eat 181 Underlining the Difference between Hunger and Appetite 181 Refueling: The Cycle of Hunger and Satiety 183 Recognizing hunger 183 Identifying the hormones that say, “I’m hungry” and “I’m full” 183 Beating the four-hour hungries 185 The better way: Five or six small meals 185 Maintaining a healthy appetite 186 Responding to Your Environment on a Gut Level .187 Baby, it’s cold outside 187 Exercising more than your mouth 188 Taking medicine that changes your appetite 188 Revealing Unhealthy Relationships with Food 189 Obesity 189 Anorexia nervosa 190 Bulimia nervosa 190 Binge eating disorder 191 Chapter 15: Why You Like the Foods You Like 193 Tackling Taste: How Your Brain and Tongue Work Together 193 The five basic flavors 194 Your health and your taste buds 195 Tricking your taste buds 197 Determining Deliciousness 197 Listening to your body 197 Loving the food you’re with: Geography and taste 198 Taking offense to food and flavors 200 Changing the Menu: Adapting to Exotic Foods 201 Learning to like unusual foods 202 Stirring the stew: The culinary benefits of immigration 202 Chapter 16: Building Your New and Improved Healthful Diet 207 Discovering the Dietary Guidelines for Americans 207 Finding What’s New in the 2020–2025 Edition 209 Factor in the fats 212 Subtract the added sugar 213 Get adequate essential nutrients 214 Go fish for good food 214 Bring on the veggies 214 Get up and go 215 Do the Guidelines Work? 218 Chapter 17: Choosing Wisely with Pyramids, Plates, and Patterns 221 Checking Out Basic Diet Pictures 221 The original USDA Food Guide Pyramid 222 From pyramid to plate: The evolution of the Food Guide 222 An assortment of pyramids and plates 224 Tracking Food Patterns 226 Understanding the Nutrition Facts Label 227 Getting the facts 228 Relying on labels: Health claims 230 Navigating the highs and lows 232 Listing other stuff 235 Using Pyramids, Plates, Patterns, and Labels to Choose Healthful Foods 235 Chapter 18: Eating Smart When Eating Out 237 Reading a Restaurant Menu 237 Apportion the portions 238 Ask for proof .239 Editing Your Menu Choices 239 Start simple 239 Elevate appetizers to entrees 240 Skip the fat on the bread 240 Undress the veggies 240 Minimize the main dish 241 Sideline sauces 242 Satisfy your sweet tooth 242 Writing Rules for Chain Restaurants 243 Exploring the Healthful Side of Fast Food 245 Choosing wisely at the drive-through 245 Finding a guilt-free, 300-calorie snack solution 246 Managing the Mechanical Menu 247 Part 4: Food Processing 249 Chapter 19: Praising Food Processing 251 Preserving Food: Five Methods of Processing 252 Temperature control 253 Removing the water 254 Controlling the air flow 254 Chemical warfare 255 Irradiation 255 Improving Food’s Appeal and Nutritional Value 256 Intensifying flavor and aroma 256 Adding nutrients 256 Combining benefits 257 Faking It: Food Substitutes 257 Alternative foods No 1: Fat replacers 258 Alternative foods No 2: Substitute sweeteners 261 A Last Word: Follow That Bird 264 Chapter 20: Healthful and Delicious Heat 265 Exploring Different Methods of Cooking 266 Cooking with fire 266 Cooking with electromagnetic waves 267 Understanding How Cooking Alters Food 267 Changing food’s texture 267 Enhancing flavor and aroma 270 Shading the color palette 271 Picking the Right Cooking Materials 272 Aluminum 273 Copper 273 Ceramics 274 Enamelware 274 Glass 274 Iron 275 Nonstick 275 Stainless steel 275 Plastic and paper 276 Protecting the Nutrients in Cooked Foods 276 Maintaining minerals 277 Keeping those volatile vitamins 277 Keeping Food Safe by Cooking 278 Naming the bad guys 279 Heating to the appropriate temperature 280 Chapter 21: How Freezing, Canning, Drying, and Zapping Protect Your Food 283 Cold Comfort: Chilling and Freezing 283 How freezing affects the texture of food 286 Thawing frozen food 287 Refreezing frozen food 287 Canned Food: Keeping Out Contaminants 288 Dried Food: No Life without Water 289 How drying affects food’s nutritional value 289 When dried fruit may be hazardous to your health 290 Irradiation: A Hot Topic 291 Chapter 22: Better Eating through Chemistry 295 Nature’s Beneficial Chemistry 295 Antioxidants 296 Hormonelike compounds .296 Sulfur compounds 297 Exploring the Natural and Synthetic Nature of Food Additives 298 Nutrient additives 298 Color additives 299 Flavor additives 301 Preservatives 302 Other additives in food 302 Determining the Safety of Food Additives 303 Defining toxins 303 Explaining carcinogens 303 Listing allergens 305 Beyond Additives: Foods Nature Never Made 306 Part 5: Food and Medicine 309 Chapter 23: When Food Fights Back 311 Diagnosing Food Allergies 312 Understanding how an allergic reaction occurs 312 Investigating two kinds of allergic reactions 314 Identifying food allergies 314 Coping with Food Allergies 315 Reading the food ingredient label 315 Avoiding unusual interactions 317 Practicing pragmatic protection 319 Recognizing Other Body Reactions to Food 319 Chapter 24: Brain Food 321 Nourishing the Developing Brain 321 Fats and the fetal brain 322 Fish and the teenage brain 322 Determining how much DHA a body needs 323 Avoiding malicious mercury 323 Protecting the Adult Brain 325 Introducing the natural enemies of thought and memory 326 Dieting to keep your brain in shape 327 Choosing foods that boost the brain 327 Minding your mind diet 328 Altering the Emotional Brain 329 Recognizing mood malfunctions 330 Seeing how food can affect your mood 331 Using food to manage mood 335 Healing the Injured Brain 336 The 5, 7, 2, 4, 100, 200 solution 337 Protein possibilities 338 The (eventual) official word 338 Eating to Benefit Your Brain and Your Body 339 Chapter 25: Food and Drug Interactions 341 Following Food and Drug Interactions 342 Listing the Reactions of Drugs and Certain Foods 343 Discovering Drug Interactions with Nutrients 345 Using Food to Improve a Drug’s Performance 346 Chapter 26: Using Food as Medicine 349 Defining Food as Medicine 349 Naming Diets with Absolutely, Positively Beneficial Medical Effects 350 Using Food to Prevent Disease 351 Battling deficiency diseases 352 Reviewing the evidence on anticancer diets 352 DASHing to healthy blood pressure 354 Conquering the common cold 355 Eating for a Better Body (And Brain) 356 The Last Word on Food versus Medicine 357 Part 6: The Part of Tens 359 Chapter 27: Ten Reliable Food and Nutrition Websites 361 U.S Department of Agriculture (USDA) Food Composition Website 362 U.S Food and Drug Administration (FDA) 362 Academy of Nutrition and Dietetics (AND) 363 The American Heart Association (AHA) 363 American Cancer Society (ACS) 364 Food Allergy Research & Education (FARE) 364 Mayo Clinic 364 Science Daily .365 WebMD 365 Food Safety News 365 Chapter 28: Ten Northern Nutrition Rules 367 Be Mindful of Your Eating Habits 367 Cook More Often 368 Enjoy Your Food 368 Eat Meals with Others 368 Eat Plenty of Vegetables and Fruits, Whole Grain Foods, and Protein Foods 368 Limit Highly Processed Foods 369 Make Water Your Drink of Choice 369 Use Food Labels 369 Be Aware That Food Marketing Can Influence Your Choices 369 Check the Guidelines for Updates 369 Chapter 29: Ten Superstar Foods 371 Avocado 371 Bananas 372 Beans 372 Celery 373 Cheese 373 Chocolate 373 Nuts 374 Sardines 375 White Tea 375 Whole Grains 376 Chapter 30: Ten Ways Coffee (and Tea) Make Life Better 377 Coffee Lights Up Your Brain 378 Coffee Chases the Blues 378 Coffee Powers Endurance Exercise 379 Coffee Is Cholesterol-Safe 379 Coffee Lowers Your Risk of Stroke 379 Coffee Lowers Your Risk of Some Cancers 380 Coffee May Ward Off Type 2 Diabetes 380 Coffee Doesn’t Keep Everyone Awake 381 Coffee Lowers a Man’s Risk of ED 381 Coffee Drinkers Live Longer 381 Chapter 31: Ten Terrific Foods Starting with the Letter P 383 Papaya 383 Pear 384 Peas 384 Pineapple 385 Plantain 386 Pork 386 Potato 387 Prawns 388 Prune 388 Pumpkin 389 Appendix: Glossary of Nutrition Terms 391 Index 401

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Book SynopsisThis is an unusual and unusually interesting exploration of diet, weight and health that touches on memoir but lands on practicality. It's a cut-to-the-chase book that makes you realize that not everything you know about dieting and weight loss no matter how much you''ve read or experienced before is true, and that way too much of your brain, your time and your pocketbook has been taken up with the endless (and futile) quest. The authors' two distinct voices thread and play off each other throughout the book as they cover these intensively-researched topics:MetabolismWhy Every Diet Works... and Then Doesn'tWhat Actually is Healthy Food?The (Almost) Magic Pill: ExerciseDetox Teas, Juice Cleanses, Supplements, & Waist TrainersThe Science of Fat LossSleep, Stress and Your WaistlineDisordered Eating or Eating Disorder?The History of DietingThe Biggest Key to Success - A Manifesto on Body ImageHow to Make This Your Last DietBeco

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Book SynopsisBiohacking meets molecular gastronomy in an all-new cookbook from the author of the Wall Street Journal bestseller Boundless, with 48 inspired recipes for longevity, health, and great eating. Ben Greenfield has been named America's top personal trainer by one prominent industry group, listed as one of the 100 most influential people in health and fitness by another, andmost important of allis highly acclaimed by the legions of fans and followers who love how he pushes the boundaries of wellness science. A certified nutritionist and New York Times best-selling author, dedicated biohacker and self-experimenter, and wildly creative cook, Ben brings his mad scientist chef approach right into your kitchen in this all-new cookbook. Readers will discover unconventional kitchen tools and tactics, ingredients both familiar and fringe (such as organ meats and colostrum), and detailed guidance for making food that boosts brain and body health,Trade Review“Ben brings his unique spin on health and performance through a collection of beautiful, healthy, and tasty recipes unlike most others you may have encountered previously. Despite all the debate and uncertainties that prevail in navigating the world of food, Ben helps readers restore logic and style to the everyday activity of eating.” — William Davis, M.D., #1 New York Times best-selling author of the Wheat Belly series, Undoctored, and Super Gut “For a mostly anti-foodie like me—that is, someone who still wants evidence-based maximum performance out of what I eat with completely minimal fuss—Ben has written a really tasty book. Great science. Great writing.” — Steven Kotler, New York Times best-selling author and executive director of the Flow Research Collective “Boundless means living without limits . . . If you are looking for limitless energy, health, and how to live your best life, this book is for you.” — JJ Virgin, triple-board certified nutrition expert and Fitness Hall of Famer “No one does a deep dive into human health and performance like Ben Greenfield. He leaves no stone unturned as he explores all the recent (and ancient) science surrounding optimal health.” — Mark Sisson, founder of Primal Kitchen foods, New York Times best-selling author, publisher of Mark’s Daily Apple “As someone who cares deeply about the quality of my food yet has zero interest in fad diets, Boundless Kitchen is the perfect recipe. It solves the dilemma of dogmatic eating, complicated cooking, and bland ‘healthy’ taste in one fell swoop. I couldn’t find a single subpar ingredient in the entire book. Plus, the gorgeous photography also serves as a mouth-watering appetite stimulant. If you want to prepare the healthiest and most delicious food in the comfort of your own home, this is the book for you.” — Luke Storey, writer, meditation and metaphysics teacher, lifestyle design expert, and host of The Life Stylist Podcast “Ben is the ‘pointy end of the spear’ when it comes to all things performance, health, and longevity. In addition to his encyclopedic theoretical base, Ben has the practical application of these topics dialed in, and this is perhaps best-represented by his new cookbook. Managing our nutrition is arguably the most important feature of our overall well-being and this is a phenomenal resource.” — Robb Wolf, former research biochemist and two-time New York Times and Wall Street Journal best-selling author of The Paleo Solution and Wired to Eat “Ben has magically brought his incredible knowledge of biohacking, supplementation, and physical and spiritual development to the field of nutrition with this awesome new cookbook. Reclaim the fun and functional in fueling with Boundless Kitchen!” — Mark Divine, founder & CEO, SEALFIT, New York Times best-selling author, and philanthropist “Boundless Kitchen could easily be called The Boundless Medicine Chest, for as Hippocrates said, ’Food is man’s best medicine.’ Free of diet dogmas, Ben Greenfield’s Boundless Kitchen opens us to a natural menu of ways to really enjoy food and let our meals be a source of nutrition, vitality, joy, and connection to nature and each other. When we treat nature with Love, she indeed offers us Her Boundless Kitchen.” — Paul Chek, holistic health practitioner, founder of the CHEK Institute “Prepare to have your perspectives on food entirely transformed as Boundless Kitchen redefines the very essence of how food can fuel not just the body but also life’s journey, igniting happiness along the way.” — Yuri Elkaim, nutrition, fitness, and fat loss expert, and New York Times best-selling author “If I was stuck on an island for the rest of my life and could only bring two things . . . One would be my wife . . . another would be Ben’s cookbook . . . ” — Joe De Sena, CEO and founder of Spartan and the Death Race, New York Times best-selling author of Spartan Up “Ben’s Boundless Kitchen cookbook offers amazing flavors and satisfying textures. Not only can these recipes transform your health, they will change your perception of what healthy eating can be . . . delicious!” — Elle Russ, #1 best-selling author of The Paleo Thyroid Solution “Ben has managed to make an original, delicious, and relatively simple cookbook for eating in a way that will make you feel Boundless. Just when you think you’ve tried it all, this cookbook offers a creative take on science-backed superfoods. I highly recommend adding it to your kitchen and savoring your new creations.” — Emily Fletcher, founder of Ziva and author of Stress Less, Accomplish More “Ben is always ahead of the game . . . Food first when it comes to investing in your longevity.” — Dr. Tamsin Lewis, founder and medical director of Wellgevity “Rather than giving you some dogmatic diet and strict food rules, Ben Greenfield instead shows you how to expertly weave together superfoods, little-known kitchen tactics, nutrition density, digestibility, and many other important concepts in one easy-to-read cookbook that makes healthy eating fun again!” — Dr. Daniel Pompa, global leader in health and wellness, author of Cellular Healing Diet and Beyond Fasting, and host of the Cellular Healing TV podcast and YouTube show “Ben masterfully combines biohacking, flavor, food, and nutrition science to make eating healthy, fun, and shockingly good.” — Michelle Norris, CEO of Paleo f(x)™ “This cookbook, Boundless Kitchen, will totally reinvent the way you think about how food fuels the body, fuels your life, and fuels your happiness.” — Jason Wachob, founder and co-CEO of mindbodygreen “WARNING: This recipe book will satisfy your tastebuds and make you healthier. LOL. All kidding aside . . . Ben is a foodie and a health nut and he’s combined the healthiest foods in the tastiest ways. Bravo, Ben!” — Matt Gallant, co-founder and CEO of BIOptimizers

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Book SynopsisTable of ContentsPrefaceI. Food and Diets1.. Essentials of nutrition: an evolutionary perspectiveThe discovery that certain fats are essential in the human dietHow nutrients become essential components of the diet:(i) vitamins: ascorbic acid as an example(ii) the building blocks of proteins: amino acidsBeing an animal2. Omega-balance of foods: seeds, leaves and meatsThe "omega-balance" conceptVegetable oils and their products are the dominant source of omega-6Nuts and grains provide omega-6 but negligible omega-3 fatsUnusual seeds: some beans provide both omega-3 and omega-6 fatsGreen-leaves are important sources of omega-3The difference between plant-based and animal-based foodsMeats are significant but variable sources of both omega-3 and omega-6Dairy foods and animal fats are sources of both omega-3 and omega-6Poultry and poultry products are low in omega-3 fatsSeafood is high in omega-3 and low in omega-6 fatsKey influence of 'seeds' and 'leaves' on omega-balance of animal foodsImportance of meals rather than individual foodsSome general principles3. Earlier diets: from paleo-times to the mid 20th centuryInsights from our anatomy and physiologyThe use of isotopes to determine past dietsPaleolithic diets: Neanderthals and early modern humansThe diet of recent hunter-gatherers: the ethnographic evidenceCharacteristics of a contemporary Paleolithic dietNeolithic and later diets: the beginnings of agriculture Isotopes in hair keratin: important evidence of early diets Pottery: what was stored or cooked in itThe emergence of milk and dairy in the adult dietCase study 1: PUFA in the U.S. food supply, 1910 to 19604. The omega story: diet changes over the last half-century The provision of fat in the world food supply: 1961-2018 The global commodity boom in vegetable oilsThe dramatic rise of ultra-processed foodCase Study 2: PUFA in U.S. food supply, 1961-2010Dietary surveys of different populationsChanges in traditional diets: Maasai and Inuit as examplesTrend I: the shift from animal fats to vegetable oilsTrend II: the grain feeding of livestockTrend III: the decline of full-fat dairyTrend IV: the rise of pork and poultry5. The importance of cell membranes and the link with dietVisible and invisible fatsMembrane composition: membrane fats and membrane proteinsSaturated, monounsaturated and polyunsaturated fatty acids: the differencesThe importance of membranes for being 'alive'Membranes and the cost of living: insights from different speciesThe behaviour of membrane fats: fluidity and membrane remodellingDiet fat and membrane composition: an experiment with ratsDiet omega-balance: an experiment on myselfOmega-3 and omega-6: different effects on membrane processesAn important membrane fatty acid: arachidonic acid, 20:4w-6The omega story so farII. CONSEQUENCES and SOLUTIONS6. . Obesity and diabetesThe obesity epidemic is not a morality taleLow energy expenditure, high food intake or something else?High-fat diets?Diet omega-balance and human obesityMembrane omega-balance and human obesityOmega-6 fats and the development of fat cells'Munchies' and the endocannabinoidsRole of PUFA in making fat from excess dietary carbohydratesThe diabetes epidemic: emergence of syndrome XMetabolic syndrome, insulin resistance and membranesDiet omega-balance and glucose tolerance: my own experimentA larger syndrome?7.. Cardiovascular disease and inflammationAncel Keys and the emergence of the diet-heart hypothesisA trip to Greenland: the Eskimo paradox and omega-3Diet omega-balance and cardiovascular diseaseThe French paradox: wine or cheese?The Israeli paradox: omega-6 and heart disease So, what is the cause of coronary heart disease?Inflammation: the role of omega-6 PUFAThe influence of diet omega-balance on inflammationChronic inflammation: linking the 'modern epidemics'8. Allergies, auto-immune diseases and cancerDiseases associated with chronic inflammationAsthma and allergiesRheumatoid arthritisType 1 diabetesMultiple sclerosisInflammatory bowel diseaseChronic obstructive pulmonary diseaseMacular degenerationChronic inflammation and cancer9. On the brain and on painThe importance of membrane 22:6w-3 in brain functionThe beginning: early fatty acid nutrition and brain developmentAvoiding the end: cognitive decline and dementiaThe middle: diet omega-balance and normal brain functionDiet omega-balance and chronic pain10. Mental Health and HappinessDiet omega-balance and emotion: anxiety, aggression and violenceDiet omega-balance and depression: "the inflamed mind"From a 'traditional' to a 'modern' diet: the Inuit example11. Of mice and menLessons from the Fat-1 mouse12. The omega story and solutions: food composition, labels and diet choices.Change without knowledge and understandingConsequences and co-morbiditiesOmega-balance not minimum requirementsThe rise of trans fatsA long life? A happy life?Food labels and databasesDietary guidelinesSome Final CommentsAcknowledgmentsAppendix I: List of foods: omega-balance and PUFA contentAppendix II: List of fatty acidsNotesIndex

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Book SynopsisDavid Higgins is a legend. He put me in my best physical shape and he educated me on stretching, strengthening and nutrition! --Margot RobbieWhen I met David, I was broken, physically. He patiently and caringly put me together again. His combinations of strength, Pilates, stretching and active release ... are nothing short of spectacular. --Samuel L. JacksonWorking with DH is always fantastic because of his expertise as a fully qualified trainer, personal fitness and in-depth knowledge of nutrition. --Rebecca FergusonDavid Higgins''s Hollywood-tested Hollywood Body Plan will transform your everyday movement and treat the aches and pains that have built up over years of sedentary living. Once you have regained control of your body, you can live without stiffness and pain and exercise without fear of injury.RESET your body with David''s 21-day workout. Just 21 mTrade ReviewLess than half an hour is all it takes to reset your posture, tone up and feel amazing! * Woman & Home *His unique approach taught me to be conscious of my postural habits and to control my movement so as to maximise strength and ability. I have incorporated David's methods into my daily routine (most of the time) and they continue to deliver results I'd never believed possible. * Colin Firth *David Higgins is a legend. He put me in my best physical shape and he educated me on stretching, strengthening and nutrition! * Margot Robbie *When I met David, I was broken, physically. He patiently and caringly put me together again. His combinations of strength, Pilates, stretching and active release ... are nothing short of spectacular. * Samuel L. Jackson *Stuck behind a desk all day? Fear not, the man who trains all the A-list wants to make a nation of smarter, fitter employees. David Higgins is the man who half of Hollywood seem to have on speed-dial: a personal trainer who works his magic on film sets. David is now bringing his programme to a wider audience, with a book that spills his secrets on achieving a 'Hollywood Body'. This isn't a diet book... but a guide to transforming your health for life. -- Rosamund Urwin * The Sunday Times *The book makes life very easy indeed. It is approachable... Higgins offers detailed but not difficult exercises to be done every day for 21 days, as well as delicious recipes. I'm the first to admit that if I can get my body looking even a fraction as good as Margot Robbie's, I'm well up for giving Higgins' new book a go. -- Cass Farrar * GQ Magazine *David Higgins...the Hollywood trainer who can take years off you (without breaking a sweat). The book - with its simple pictures, easy explanations, generous advice and health recipes - tells you pretty much all you need to know. If you want to make 2019 the year you finally get on top of all those annoying aches and pains, all those little niggles that have been bothering you and preventing you from enjoying a fit and active life, this is a great place to start. It will help you build the foundations for a stronger, healthier and more effective body. Oh, and it will also give you a very nice bottom! -- Sarah Vine * Daily Mail *Everything in the book is informed by Higgins's work with film stars. He has learnt how to get bodies - sometimes surprisingly knackered bodies - into shape fast. * Sunday Times Style *Margot Robbie's trainer David Higgins shares his A-list tricks - and they're totally not scary! * Heat *Higgins has written a book to help us mere mortals get a taste of the prehab regime he uses with the A-listers... Like the sound of that? Try some of his signature moves to help identify your imbalances and get your body working properly so you can get better results, faster! * Health & Fitness Magazine *[David Higgins] trains the Hollywood elite in the lead-up to and whilst filming blockbuster movies... he shares his secrets on exactly how he preps these phenomenal bodies. * Evening Standard *Shape up in three weeks! Follow his plan for three weeks and he claims "you will drop at least a dress size" as well as "feel better, sleep better and have more energy". * OK! Magazine *

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Book SynopsisThe Inflammation Spectrum, Dr Will Cole's follow up to Ketotarian, teaches us how inflammation is often the catalyst for most common health woes. Arriving at a time where issues of inflammation and gut health are becoming increasingly prominent within mainstream discourses, Dr Will Cole offers us a solution to this growing issue. The Inflammation Spectrum teaches us that ultimately how we feel is symbiotically linked to what we consume; indeed, food, in Cole's words, 'constantly and dynamically influences' our health. Subsequently he teaches readers how to do nutrition the right way, providing us with a personal guide which seeks to aid readers to find out which foods their bodies love, hate and need to feel great! Cole's book informs us to think twice before consuming pharmaceutical drugs to "fix" issues of inflammation and instead proposes that readers reassess their eating habits, using 'food as thy medicine'. This book, Dr Mark Hyman suggests, is for 'anyone who is fed up with fad diets' as Cole uses his years of experience in functional-medicine to teach us how to love our bodies enough to nourish it with delicious, healing foods. From personal quizzes to scientific breakdowns The Inflammation Spectrum offers empowering advice and puts readers on the path to achieving food freedom and optimal health.

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Book SynopsisLike our fingerprints, each of us has a unique metabolism. Your metabolism will change as you move through life, shaping your mental and physical capabilities. However, one in four of us will experience trouble with our metabolism. Dr. Noel Maclaren, an award-winning endocrinologist and Sunita Singh Maclaren, a medical anthropology expert, share their revolutionary new approach to mastering your metabolism that combines medical and behavioural insights in order to help balance your weight, boost your energy and improve your cognitive abilities. Imagine the metabolism as a beguiling jigsaw. We all fit into one of four 'metabolic personality' types, based on our bodies' levels of sensitivity to insulin. Maximize Your Metabolism offers a comprehensive self-assessment quiz to uncover yours. Drawing on pioneering data from a person's genetic legacies, appetite signals and mental resilience, this book will enable you to create a unique plan specific to your needs, and will help you achieve robust brain and body health, including: * Enhancing your cognitive abilities by limiting grains and fruits as the brain's ability to absorb glucose declines from your late 40's onwards * Optimizing your weight by identifying the simple vs. complex carbohydrates that work for your metabolic type * Overcoming insulin-related persistent fatigue and increasing your muscle's energy efficiency through resistance and aerobic exercise * Protecting yourself from disease-causing internal inflammation by opting for prebiotics found in artichokes, leeks and onions and avoiding certain "health" foodsDr. Noel Maclaren and Sunita Singh Maclaren have helped thousands of patients in their clinic for over fifteen years, by reversing these metabolic imbalances. Filled with specific time-tested guidance and over 30 healthy and delicious recipes, Maximize Your Metabolism is perfect for anyone who wants to be a champion of their own health, gain an overall sense of wellbeing in as little as six months, and to sustain it for a lifetime.

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Book SynopsisCOMPLETELY REVISED AND UPDATED BASED ON NEW MEDICAL RESEARCHBased on over 40 years of research and hundreds of leading studies, The Vitamin Cure is a comprehensive guide to improving overall health with vitamin and essential element therapies.Modern medicine has done much in the field of acute conditions such as trauma, infections, burn, and bone fractures, but it has limited success in treating chronic diseases, such as Alzheimer''s, Parkinson''s, cancer, and diabetes among others. At present, the root causes of most chronic diseases are still unknown, and the drugs developed by pharmaceutical companies to treat chronic diseases actually treat only the symptoms rather than causes. According to Dr. Monte Lai, a nutrient deficient diet and unhealthy lifestyle are by far the two most important environmental factors associated with the causes of a host of chronic diseases. The Vitamin Cure provides a comprehensive overview of how vitamin and essential element therapies are the key to treating and preventing many of the chronic conditions.While the internet is chock full of health related information about vitamins and essential elements, it is difficult to sort through all available information to build a reliable knowledge base to improve health. The aim of this book is to provide readers with easily accessible evidence-based knowledge about vitamins and essential elements for prevention and treatment of chronic diseases. The Vitamin Cure relies on a statistical method known as meta-analysis (combining data from multiple studies) that is currently the most reliable method for assessing the efficacy of vitamins or essential elements in preventing or treating chronic diseases.The Vitamin Cure brings clinically proven remedies to light for any reader looking to improve overall health and prevent debilitating disease. This book contains five parts: Part one contains a brief history of the discovery of each of the thirteen essential vitamins, namely, vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B7, vitamin B9, vitamin B12, vitamin C, vitamin D, vitamin E, and vitamin K. It also presents meta-analytic evidence of the efficacy of each vitamin in prevention and treatment of diseases, its recommended daily allowance and best food sources.  Part two covers essential elements, including the five essential elements, i.e., calcium, potassium, sodium, magnesium and phosphorous, and the eight essential trace elements, i.e., iron, zinc, manganese, copper, molybdenum, iodine, chromium and selenium. It also presents meta-analytic evidence of the efficacy of each essential element in prevention and treatment of diseases, its recommended daily allowance and best food sources.  Part three explains important secrets for staying healthy. These include explanation of how sugar makes you fat, why patients with autoimmune diseases should not eat meat, and how exercise benefits the brain?  Part four provides meta-analysis evidence of which vitamins and essential elements should be taken to prevent and/or treat seventy-five chronic diseases and conditions. These seventy-five chronic diseases and conditions include lung cancer, breast cancer, colorectal cancer, prostate cancer, endometrial cancer, blood cancer, bladder cancer, glioma, diabetes, stroke, heart disease, cataracts, hypertension, Alzheimer''s disease, osteoporosis, arthritis, hepatitis C, fatty liver disease, Parkinson''s disease, sleep apnea, and others.  Part five summarizes clinically proven remedies for preventing and treating the seventy-five chronic diseases and conditions presented in Part four. CLINICALLY PROVEN REMEDIES TO PREVENT AND TREAT 99 CHRONIC DISEASES AND CONDITIONS

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Book SynopsisTake heartcontrolling your blood pressure is easy with this beginner''s cookbook. If you''ve been diagnosed with high blood pressure, changing the way you eat can make all the difference. Reducing High Blood Pressure for Beginners can help you manageor even preventhypertension through delicious, nutritious recipes that you can cook at home with ease. Join the millions of Americans who have lowered their blood pressure through the DASH diet (Dietary Approaches to Stop Hypertension). Reducing High Blood Pressure for Beginners can transform your health and well-being with time-saving, budget-friendly meals you''ll love: Fireside Beef Stew, 30-Minute Marinara, and Chicken Curry in a Hurry, to name a few. Inside this essential blood pressure cookbook you''ll find: Beginners welcomeThis hypertension-centric cookbook is perfect for beginners who are starting the path to better living. Savor the flavorThese pages are packed with 75 quick, easy recipesincluding meat dishes, vegetarian dishes, and even gluten-free dishesthat taste great and help lower blood pressure long-term. Get the factsClear, easy-to-understand medical information about causes, treatments, and the impact of lifestyle changes will help guide you on your way to improved health. Now you can control your blood pressure and enjoy delicious food at the same time.

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Book SynopsisLeverage helps women who know that their binge eating must come to an end put a plan in motion to end it once and for all. Leverage dives into the frustration and complication that binge eating can create in daily life. Linda Vang outlines the tools and daily routines that are essential to breaking the habit of binge eating. Most importantly, she teaches women how to make an impact in the way they think, the choices they make, and the success that will follow. In Leverage, women learn: How to get themselves out of the endless cycle of binge eating How to stop giving into temptations and cravings How to get to a place where they don’t have to feel guilty for eating after every meal Why binge eating can constantly cause them to feel worn out and drained out Why they can’t seem to stay motivated and focused Why God doesn’t seem to hear them when willpower just isn’t enough

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Book SynopsisOh Mg! Is there anything magnesium can’t do? Often called the miracle macro- mineral, magnesium has been credited with healing everything from headaches and insomnia to depression and heart disease. Magnesium plays a crucial part in the synthesis of serotonin and dopamine, which are the important feel- good chemicals we all want in our brains. Almost everyone can benefit from more magnesium in their life, not only for their health, but also for relaxation, anti-anxiety and quality sleep. Thirty appealing recipes offer ideas to bring magnesium into your self- care routine, from foot rubs to indulgent Epsom salt baths to smoothies, for improved mood, better sleep and digestion, and optimised health.

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Book SynopsisWhether you are just curious about the keto craze or ready to fully embrace the keto lifestyle, The Complete Book of Ketones: A Practical Guide to Ketogenic Diets and Ketone Supplements is for you. The Complete Book of Ketones is your comprehensive guide to all things Keto, and can help you answer the question, why go keto? Stemming from her experience with how ketogenic dietary intervention dramatically improved her husband’s early onset Alzheimer’s disease, Dr. Mary Newport wrote this book as a practical approach for implementing ketones into our daily lives in order to improve the human condition. The Complete Book of Ketones is far more than recipes and diet tips. This book provides a breakdown of the science behind ketogenics and includes personal testimonies from people who have experienced the benefits of practicing a keto lifestyle first hand. This book also provides strategies for increasing ketone levels, an overview of the different types of ketogenic diets and their benefits, a list of ketone supplements, keto-friendly recipes and ingredients, sources for finding specialty foods, and much more.

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Book SynopsisYou’ve seen the claims: Give us six weeks and you’ll take off the weight! Lose weight without dieting or exercising! You may have even tried a fad diet or two, only to gain the weight back and feel like there’s no hope to achieve your goal. Simply stated, weight loss is complicated. There is no single solution that works for everyone. Diet Lies and Weight Loss Truths cuts through all the noise and provides real evidence and practical guidance on choosing a diet plan that will work for you to effectively and safely lose excess weight and keep it off. You’ll find answers to the following questions: What are the basic concepts of a successful weight loss plan? What difficulties might you encounter? How can you sift through the hype of popular diets to get the facts? With over 200 references, you’ll see the science that explains the biological, genetic, and psychological components that make weight loss difficult—without needing to be a scientist to understand it. Get the pros and cons of 12 popular diet styles like keto, low carb, raw food, and cleanses so you can decide if they are right for you. Implement realistic diet planning strategies as well as sample meal plans from a registered dietitian to create a solution for your lifestyle and goals. Hear from clients about the practical advice they received that helped them make lasting lifestyle changes to lose weight and keep it off. There is no magic diet scheme, meal plan, or one-size-fits-all workout that will help everyone achieve their weight loss goals, but Diet Lies and Weight Loss Truths is the trustworthy, evidence-based guidebook you need to find the approach that will work for you.Trade Review“Debunking misinformation is a Herculean task for any diet-book author. Fortunately, Melody Schoenfeld is our Hercules. In Diet Lies and Weight Loss Truths, she digs deep into myths, falsehoods, and conspiracy theories—in service of the simple facts about healthy, sustainable weight loss.”—Lou Schuler, Award-Winning Fitness Journalist and Author“There’s so much confusion out there in the diet and weight loss industry, with way too many fads and fallacies. Melody Schoenfeld is just the person you need to give you the facts—and do it in a way that’s easy to digest.”—James Krieger, MS, Weightology"I've been in the health and fitness industry for nearly two decades, and it's rare to find a professional as committed to providing high-quality, evidence-based, practical information as Melody Schoenfeld. She's the real deal, and I highly suggest learning from her."—Molly Galbraith, CSCS, Cofounder of Girls Gone Strong“Diet Lies and Weight Loss Truths by Melody Schoenfeld helps dispel much of the confusion surrounding the topic. Ms. Schoenfeld provides a mix of science and real-world experience such that the reader can glean truths, discard fiction, and find a viable path for all those seeking long-term weight loss.”—Jose Antonio, PhD, CEO of the International Society of Sports Nutrition Table of ContentsPart IChapter 1. Low-Carbohydrate DietChapter 2. Low-Fat DietChapter 3. Commercial Diet PlansChapter 4. Vegan DietChapter 5. Raw-Food DietChapter 6. Intermittent FastingChapter 7. Gluten-Free DietChapter 8. Blood Type DietChapter 9. Timed DietsChapter 10. Cleanses and DetoxesChapter 11. Mediterranean DietChapter 12. Three-Hour DietPart IIChapter 13. Regarding Some Other Lies You Might Have HeardChapter 14. So What’s the Best Diet?Chapter 15. What About Exercise?Part IIIChapter 16. Biology and Weight LossChapter 17. Psychology and Weight LossChapter 18. Other Commonly Asked QuestionsChapter 19. Goal SettingChapter 20. Other Important Things

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Book SynopsisThe relationship between nutrition and behaviour is bi-directional in nature, with nutritional factors able to affect activity and disposition, and behavior impacting diet and food intake. This book reviews these links, starting with their complex neurobiological basis, such as in the case of folate deficiency and cognitive decline. It also illustrates how behaviour may determine nutritional choices or status through peer modelling and poor dietary habits. Micronutrients and eating disorders are then critically addressed, with a review of current research methods and results, before extra-nutritional influencers on behaviour such as caffeine, herbal supplements and alcohol are discussed in the final section.Table of Contents1: Introduction 2: Concepts and Models in Nutrition and Behavior 3: Research Methods and Analytic Strategies 4: Direct Effects of Nutrition on Behavior: Brain–Behavior Connections 5: Short-term Effects of Nutrition on Behavior: Neurotransmitters 6: Effects of Chronic and Acute Forms of Undernutrition 7: B Vitamins, the Central Nervous System, and Behavior 8: Minerals, the Central Nervous System, and Behavior 9: Dietary Supplements and Mental Functioning 10: Bio-behavioral and Psychosocial Influences on Food Selection 11: Dietary Sugar and Behavior 12: Caffeine, the Methylxanthines, and Behavior 13: Alcohol, Brain Functioning, and Behavior 14: Eating Disorder Syndromes: Anorexia and Bulimia Nervosa 15: Behavioral Aspects of Overweight and Obesity

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Book SynopsisFood quality is an important issue for our modern world. There is an increasing awareness that empty calories and mass-produced food don't offer the quality nutrition that people need, and that smaller amounts of better-quality food could help combat the epidemic of obesity sweeping the western world.Karl König recognised the significance of human nutrition nearly one hundred years ago. In the 1920s he started lecturing on the subject as part of a programme of social help in deprived city areas, and in 1936 gave a course for physicians and educators. This book contains two essays and sixteen lectures ranging from the significance of nutrition in early childhood and during illness, and descriptions of the digestive process and the inner organs from a spiritual point of view, to his ideas about the future development of nourishment. König's work is introduced by three contemporary researchers into nutritional practice, and finishes with König's appreciation of the only mealtime grace given by Rudolf Steiner.Trade Review'Much has changed -- for both better and worse -- since König gave these lectures, but the importance of two streams of nutrition and of our relationship with the cosmos has not … There is much in these lectures that is thought-provoking'-- Paul Carline, New View'Karl König would have certainly embraced and carried forward these scientific findings […] This book will be apprecited by many sympathetic readers who want to deepen their grasp on the past elements that have informed the growth and development of the Camphill Movement.'--Simon Hanks, New ViewTable of ContentsNutrition and Healing by Erdmut SchädelAnthroposophical Research into Nutrition by Petra KühneNutrition from Cosmos and Earth: a Contemporary Question by Anita PedersenCosmic and Earthly Nutrition: The process of nutrition; meat or vegetarian? Nutrition for young children and infants, diets (four lectures 1936)The Cultural Task of Agriculture: Food, nourishment, digestion (three lectures 1943)Streams of Earthly and Cosmic Nutrition in Man and Plant (four lectures 1953)The Meteorological Organs of the Earth and Human Beings: Lung, liver, kidneys, heart (six lectures 1958)Intestines and Brain (Notes for farmers 1964)Nutrition and Healing (Notes of a lecture in Prague 1933)

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Book SynopsisForeword by Brendan Rodgers, Leicester City FC manager. Nutrition plays a crucial role in the match performance and recovery of the athlete. To apply the principles of sports nutrition in football, this book provides nutrition basics as well as insight into the physiological demands of the game itself by looking into what elite players eat and drink. Appropriate food choices and timing are also important for a player to perform hard, avoid illness, and recuperate from injury. This book uses the UEFA 2020 Expert Group Consensus Review on Nutrition in Elite Football to give evidence-based guidelines for optimizing football performance through appropriate nutrition and the latest comprehensive information on nutrition guidelines for professional players-also relevant to the amateur player. Included are the specific needs of female players and match officials and relevant issues such as eating during travel and food hygiene. Finally, the book provides some example meal plans and snacks for training, match, and recovery days. Meal recipes are provided by elite performance chefs, Rachel Muse and Bruno Cirillo, who regularly prepare meals for elite players. The science behind sports nutrition is evolving fast. Knowing what the top professional players are eating and drinking can help amateur players improve their own performance, recovery, and health.Trade Review"Nutrition for Top Performance in Football is a fantastic resource for anyone looking to improve their knowledge and understand the effect that nutrition can have on performance." Brendan Rodgers, Leicester City FC managerTable of ContentsCh 1 Does Nutrition Really Matter in Football? Ch 2 Some Things You Need to Know About Nutrition and Nutrients. Ch 3 Some Things You Need to Know About the Body's Metabolism. Ch 4 The Physiological and Nutritional Demands of Football. Ch 5 Nutrition for Training Days. Ch 6 Nutrition for Match Days. Ch 7 Recovery Nutrition. Ch 8 Body Weight and Composition. Ch 9 Injury and Rehabilitation Nutrition. Ch 10 Special Considerations. Ch 11 Football for Everyone .Ch 12 Meal Plans and Recipes for Footballers

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Book SynopsisBy combining evidence-based recommendations with practical, simple guidance, registered health and performance nutritionist, Laura Kealy, helps female team sport athletes improve their athletic performance and overall health. Whether a recreational or elite athlete, this book will show how to fuel and recover, ensuring the most is gained from training. For a team to win, players must be physically fit and strong. Games and matches demand high-intensity, repeated sprint work, and players must be strong enough to take tackles and make them in return. Players must remain mentally focused throughout games. Following evidence-based recommendations for a team sport athlete will significantly impact all of the above. An athlete's diet must be tailored to ensure it meets individual macro- and micronutrients, fueling, and recovery requirements. That's where this book comes in! Having spent more than eight years supporting female athletes across a range of team sports, Laura will use her expert advice to show how to balance nutrient intake and eat for specific performance goals. With Laura's professional guidance, the reader will also learn the fundamentals of health and performance nutrition, how to adequately fuel for training sessions and games, how to recover optimally, how the menstrual cycle may affect performance, and much more. With 80 delicious, healthy, and simple fueling and recovery recipes, sample training meal plans, practical advice, and specific guidance for the female team sport athlete, this book will help the reader eat to win!

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Book SynopsisOur skin is the one organ that most accurately reflects our inner health and wellbeing and yet it is rarely understood. Alexandra Soveral, one of the world’s most in-demand facialists, lifts the lid on everything you need to know – what the skin is, how it works, what affects it and, above all, how to make it as healthy as possible from the inside out and from the outside in.Perfect Skin will give you... ...expert nutrition advice and skin-friendly recipes...organic solutions to allergies and flare-ups...all-natural skin-care products that you can find in your kitchen...and uncover the myths, lies and pseudoscientific claims we are fed by brandsIt's time to discover the organic way to healthy, glowing skin from the beauty industry's best-kept secret.

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Book SynopsisThe complete guide to eating for everyday energy.Are you a regular victim of an afternoon slump? Is it a struggle to keep focused on your to-do list? Do you want to fit more into your day, but feel as if you just don't have the energy?Nutritionist Colette Heneghan and productivity expert Graham Allcott provide all the answers in How to Have the Energy, explaining how not only what, but how you eat can improve your focus, boost productivity and even give you more time in your day.Using the High-Energy Plan, they show how eating well can and should fit into your lifestyle, however busy it is. From how to put your shopping list together, to how to upgrade your breakfast, from how to be label-savvy to the importance of ditching the desk lunch, from the author of the bestselling How to be a Productivity Ninja, this the complete guide to eating smarter and boosting your everyday energy.

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Book SynopsisThis unique cookbook with downloadable PDFs of printable recipes looks beyond intervening in the symptoms of health problems and addresses the ways in which diet can be used to help correct underlying imbalances in the body.Dealing with a range of different issues, including gastro-intestinal, immune system and hormone imbalances, this book clearly explains the intricacies of each problem and offers useful tips on how to truly make a difference through diet. The recipes provided for each imbalance are easy to follow and are accompanied by detailed nutritional information. The information throughout the book, including the chapter on healthy ageing, is designed for clients who wish to optimise their health, whether or not they are currently facing health problems.With its focus on a personalised approach to helping people through diet, this book is an invaluable resource for nutritionists, health professionals and their clients.Trade ReviewDealing with a range of different issues, including gastro-intestinal, immune system and hormone imbalances, this book clearly explains the intricacies of each problem and offers useful tips and recipes on how to make a difference through diet. -- International TherapistThere's nothing I didn't like about the design or content of the book. Sure we are used to cookery books having lavish graphics and pictorial content - The Functional Nutrition Cookbook doesn't provide this, it is aimed at those who value substance over design. Our copy is up alongside Jamie, Lorraine, Anjum and Rick's books, but it'll be used to plan our family's meals just as often as the classic cook books. -- Donald ScottI am personally very delighted to find a book with so many useful and relevant recipes under one cover, I cannot be alone in spending far too much time hunting down suitable meal options for complex requirements... It will certainly get a lot of use in my practice and can highly recommend it for any practitioner's bookshelf. -- The Nutrition PractitionerThis unique cookbook with downloadable PDFs of printable recipes looks beyond intervening in the symptoms of health problem and addresses the ways in which diet can be used to help correct underlying imbalances in the body... designed for clients who wish to optimise their health, whether or not they are currently facing health problems... an invaluable resource for nutritionists, health professionals and their clients. -- Embody MagazineIn the transition from recommendation to action, people need a 'road map' to help them make relevant and meaningful changes. The authors of this book have pulled together fantastic systems-orientated therapeutic meal options that will complement or independently propel individuals towards their goal of nutrition-orientated optimal health.Practitioners of functional medicine and others will cherish this book, as it solves the question: so what CAN I eat, and how do I make it tasty, healthy and family friendly? -- Michael Ash BSc, DO, ND, F.DipION, osteopath, naturopath, nutritional therapist and managing director of Integrated Health Consultancy LtdIntegrating nutrition science with Functional Medicine through an evidence-based approach, this highly practical book is an excellent resource for any nutrition-oriented healthcare practitioner helping individuals make dietary changes to support their health. Combining simple advice with delicious, nutritious recipes suitable for all, it's certainly a book to reach for in the kitchen on a daily basis. -- Jane Nodder, senior lecturer, clinic tutor and nutritional therapistAll the foods we consume affect our function in a positive or negative way. This health promoting recipe book will be an invaluable tool for health practitioners and their patients to identify foods that have a positive function. It is full of delicious recipes which specifically target the nutritional imbalances associated with key body systems that are the underlying cause of many health conditions. This functional approach to eating and lifestyle deals with the root cause of disease, not just the symptoms. -- Ken Eddie, managing director of Nutri., leaders in the field of Functional Medicine educationThis is a cookbook that has just been waiting to happen. A great practitioner companion to Biochemical Imbalances in Disease. The well-referenced text helps practitioners to readily justify nutrition recommendations for their clients in an evidence-informed manner, and guide them towards reading specific chapters and key recipes to support their personalised plan. The brilliance of a functional nutrition cookbook is that as new data emerges it is relatively straightforward to update text and revise recipes in a highly relevant and practical way. Personalised healthcare is here to stay and this cookbook will likely be the first of many that truly attempts to address the importance of diets for the individual rather than the population. -- Kate Neil MSc (Nutritional Medicine) MBANT NTCC CNHC Registered Practitioner, managing director and Head of Quality Assurance, Centre for Nutrition Education & Lifestyle ManagementTable of Contents1. Why and How to Use This Book. 2. Improving Gastro-Intestinal Health. 3. Supporting Detoxification. 4. Supporting Essential Fatty Acid and Eicosonoid Balance. 5. Managing Blood Glucose Levels. 6. Supporting Adrenal and Thyroid Function. 7. Supporting Sex Hormone Function. 8. Immune Modulation: Anti-Inflammatory Support. 9. Reducing Oxidative Load. 10. Support for Balanced Brain Chemistry. 11. Healthy Ageing.

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Book SynopsisUnlock the key to rapid, sustained weight loss and lower blood sugar with a four-week cleanse that heals your liver and gives your metabolism new life. The liver holds the secret key to losing weight, increasing immune function and cognition, and even reversing diabetes. Through his work with thousands of patients, Alan Christianson has developed a fasting plan that resets and cleanses the liver so that it works optimally. If you've tried the classic diet routes of cutting down on sugar and carbs unsuccessfully then this book is for you. This tried-and-tested plan is constructed to give your liver the nutrients it needs without over-fuelling - supplying your body with healthy amounts of protein, fibre, micronutrients and phytonutrients. It includes: · guidance on which foods to eat and when · easy meal plans and delicious recipes · a 4-week liver cleanse to reset your liver health · advice on maintenance after weight loss With this clinically proven programme you'll have fewer food cravings, steady energy levels, better digestion and a metabolism that works efficiently.

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Book SynopsisA female-centric keto diet and jumpstart plan Have you tried going keto and found that it has made you feel worse rather than better? Does keto seem to make sense in theory yet somehow fails to work as promised? But what if it's not just you? What if keto as we know it simply fails to encompass the needs of the female body? Naomi Whittel, the New York Times bestselling author of Glow15, explores how the problem isn't keto, it's fibre. Ninety per cent of women are fibre deficient, and when women go down the standard keto route, they often lean into animal-based, high-fat, zero-fibre foods, leading to low energy, brain fog, and unnecessary weight gain. Whittel explores the fruits, vegetables, and prebiotic fibre sources that work within a keto framework to: - transform your metabolism - enhance your microbiome - balance your hormones - keep you satiated Whittel's 22-day plan includes delicious, easy-to-make recipes that combine both the nutrients and flavour you need to make a sustainable change, plus a day-by-day movement framework you can tailor to your own needs. With its encouraging and supportive tone, and the foundational science and research to back it up, High Fibre Keto provides the means to get on track with keto and for keto to get on track with you."For women seeking sustainable weight loss, balanced hormones, and increased energy, this is the book for you!" - Kellyann Petrucci, M.S., N.D., New York Times bestselling author of Dr. Kellyann's Bone Broth Diet

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Book SynopsisThe story of folate (vitamin B9) is one of outstanding achievements which have advanced major areas of medical practice and also of scandals of international significance. Folate was the only one of the 13 vitamins to have been discovered by a woman, Lucy Wills. She showed in1931 that the yeast extract Marmite could cure the anaemia of pregnant women in Bombay. The vitamin, first isolated from spinach, was subsequently shown not only to correct anemia but also to prevent the birth of babies with the severe defect spina bifida. The first effective anti-bacterial drugs and anti-cancer drugs were anti-folates. The scandals in the story of folate include the opposition, mainly by men, to women becoming doctors, the lack of any public recognition of Lucy Wills’s achievements, the vicious treatment the British Government gave to Waldemar Haffkine who had made for them the world’s first two anti-bacterial vaccines and saved millions of lives, and the incorrect use of folic acid to treat pernicious anaemia leading to irreversible paralysis. The most significant scandal, the failure of worldwide fortification of the diet with folic acid. This catastrophe allows thousands of babies to be born each year with the major birth defect spina bifida ,which could be prevented by this cheap, safe public health measure, already mandated for in over 80 countries, in North America since 1998.

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Book SynopsisWhy is HRT not working for me? Why is my digestive health so important for a healthy menopause? Why am I becoming allergic to everything I eat? How do I navigate my emotions around menopause?Many women''s questions and symptoms around the menopause have often been disregarded by traditional medical care. This pivotal guide calls upon the latest scientific and nutritional research to provide a demystified explanation to these questions and many others. It offers jargon-free insight into how women''s hormones interact with one another, and how to improve quality of life during and leading up to the menopause.This critical resource uses a unique model - the Triangle of Hormonal Health - which explains the interplay between hormone systems, creating a laser-like focus on how to approach the challenges peri to post menopausal women face.Speaking from years of clinical research and personal experience, Claire Snowdon-Darling and Laura Knowles take a holistic approach in this critical book to educate and empower women to understand their bodies and make informed decisions.

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Book SynopsisWhat is an allergy What does it mean to be vegan And how do people know what they can and can''t eat Whether you have a diverse diet or know someone that does find out about some of the smartest food swaps around in this series of clever cookbooks. Grab your apron and head to the kitchen - it''s time to cookWhat is an allergy What does it mean to be vegan And how do people know what they can and can''t eat Whether you have a diverse diet or know someone that does find out about some of the smartest food swaps around in this series of clever cookbooks. Grab your apron and head to the kitchen - it''s time to cook

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Book SynopsisWhat is an allergy What does it mean to be vegan And how do people know what they can and can''t eat Whether you have a diverse diet or know someone that does find out about some of the smartest food swaps around in this series of clever cookbooks. Grab your apron and head to the kitchen - it''s time to cookWhat is an allergy What does it mean to be vegan And how do people know what they can and can''t eat Whether you have a diverse diet or know someone that does find out about some of the smartest food swaps around in this series of clever cookbooks. Grab your apron and head to the kitchen - it''s time to cook

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Book SynopsisA proven plan to reverse prediabetes and type 2 diabetes with manageable changes to improve your life.If you are struggling with type 2 diabetes, obesity, or hypertension, you should know two important things: 1) It is not your fault. 2) It is your responsibility to turn things around. The truth is that the hardship caused by type 2 diabetes is fueled by profit-seeking food manufacturers. And while it is easy to place blame on the food industry, it is also important to understand our own roles in creating these circumstances. You might wonder why, if type 2 diabetes is reversible, it is commonly treated as a lifelong condition. The answer might shock you: It is being treated that way because it is profitable to treat it that way. It is a lot more profitable to sell drugs to treat lifelong conditions than to show people how to turn them around. But here''s the good news: it doesn''t have to be this way. In this

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Book SynopsisPainful bladder syndrome is a common and highly debilitating condition that Western medicine finds notoriously difficult to treat. Blending ancient and modern holistic medical traditions from both East and West, Philip Weeks guides the reader through the process of managing their symptoms effectively using a simple yet powerful combination of natural techniques, nutrition and herbal medicine. Applying his deep understanding of the principles of Ayurvedic and Chinese medicine, he provides holistic medical perspectives on the causes of PBS, as well as clear explanations of specific holistic methods and techniques for bringing symptoms under control, along with step-by-step instructions for introducing them to daily life. The book also looks in a holistic way at effective natural treatments for common co-existing conditions, including allergies, fibromyalgia, irritable bowel syndrome and chronic fatigue. The book ends with an easy-to-follow seven point protocol for recovery from PBS. This pragmatic and compassionate self-help guide will empower those with interstitial cystitis to gain control over their symptoms and achieve greater physical, emotional and spiritual wellbeing. It will also be of interest to complementary, alternative and mainstream health practitioners involved in treating or supporting those with the condition.Trade ReviewWeeks covers many subjects to show how interconnected our systems are... this book is complimentary to what a holistic pain service committed to self management would promote. -- Pain NewsThe possible contributory factors to PBS (painful bladder syndrome) are many and varied, meaning that no two cases are alike. In this book, Philip Weeks tackles this challenge head-on, adopting a personalised approach to treating PBS, one that is tailored to the unique circumstances of the individual... Split into 12 logical and easy to follow chapters, the text succinctly covers all the practitioner and patient needs to know in order to start on the road to recovery. There is comprehensive information on conventional diagnostics and medications, and on functional testing, diet, lifestyle, nutrient supplements, herbs and other complementary therapies. The information is punctuated with short case studies, enabling the reader to see instantly how the information can be applied to real life situations. This book will be a valuable tool for individuals suffering from the debilitating symptoms of PBS, as well as for the healthcare practitioners working with them. -- Lorraine Nicolle, MSc, MBANT, NTCC, CNHC, nutrition practitioner, educator and authorIn his latest book, Philip Weeks brings painful bladder syndrome (PBS) elegantly into the wider public and professional discussion. He shows us that this condition is widespread, often under-diagnosed and incorrectly managed, and that a much broader awareness is needed of the negative effects of modern lifestyles, hidden environmental toxins and over-stressed digestive system. In his convincing clinical cases he demonstrates that the successful treatment of PBS, or Interstitial Cystitis, requires a general understanding of mucous membrane health in order to heal the GAG layer of the urinary system and minimise the distress of this modern age condition. Without antagonising mainstream management of PBS, he explores with great skill its complex and multifactorial aspects and finds ways of simplifying its treatment at the same time, almost down to the level of self-help intervention and lifestyle adjustments which is what both the suffering patient and practitioners have been waiting for. -- Dr Siegfried Trefzer, Director of Hightree Medical Clinic and Associate Physician at the Royal London Hospital for Integrated Medicine, UKTable of ContentsIntroduction. Part I: Understanding Painful Bladder Syndrome. 1. What is Painful Bladder Syndrome? 2. Diagnosing Painful Bladder Syndrome. 3. Conventional Methods for Treating Painful Bladder Syndrome. 4. Holistic Medical Perspectives on Painful Bladder Syndrome. Part II: Managing Painful Bladder Syndrome. 5. Diet and the Gut. 6. Detoxification. 7. Nutrition. 8. Testing. 9. Taking the Fear Out of Flare Ups. 10. Acupuncture. 11. Adaptogens. 12. The Seven Point PBS Protocol - Your Route to Recovery. Conclusion. References. Index.

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Book SynopsisWithin the holistic framework of the Daoist way, Ronald H. Davis provides a comprehensive and straightforward guide to the principles and practice of actively living in harmony with the seasonal energetic changes throughout the year. The program focuses on the importance of Qigong, meditation, and diet to support good mental and physical health. The author includes clear explanations of the theory underlying this approach to a healthy life, including the Five Phases of Change (Five Elements) of Chinese Medicine, the body's Qi system of channels and reservoirs, and the concept of chronobiology. For each season he provides a Qigong specific for the season, meditations, herbal information, and dietary recommendations with simple recipes to support the functions of the organ in focus in that season.This accessible program of Qigong for the seasons will be of interest to anyone seeking a healthy life, students of Qigong at any level, and the seasonal emphasis makes this an excellent quick reference for Qigong teachers.Trade ReviewRon Davis's nutritional guidance and emphasis on whole simple foods is sound and timeless. Qigong through the Seasons adds a new dimension to the concept of eating seasonally as a way to support the flow of our internal energy by mimicking the circulation of qi in the natural world. This is an excellent resource with clear instructions for health practitioners, nutrition professionals and any individuals wanting to enhance their health. -- Alison Harmon PhD RD, Associate Professor of Food and Nutrition, Montana State UniversityThis book is a refreshing, elegant, and in-depth coverage of qigong for health. Accessible and yet profound, it is a complete joy to read. Good for seasoned practitioners or anyone interested in a healthy life, it translates ancient wisdom into a compelling and relevant model for health in today's world. -- Suzann Duquette, Daoist-Qigong InstructorLong before I had read any Chinese text or had even heard the word 'dao', I was searching for a book like this. With clear diagrams and simple, precise language, it illustrates how to harmonise our bodies and souls with the passing of the seasons using movement, self-tapping, diet and breathing, all tied in with gentle visualisations in the Chinese tradition. The transformative power of such practice is now well attested, and Ronald Davis, imbued as he is with many, many years practice, comes over as a consummate teacher. How much wiser to ensure, than insure our health! This book is a timely addition to Singing Dragon's growing library of accessible qigong manuals. The merit of this text is its clear and gentle coaxing - giving us no excuse not to get down to it right away! -- Richard Bertschinger, acupuncturist and author of several books including Everyday Qigong Practice and Essential Texts in Chinese Medicine: The Single Idea in the Mind of the Yellow EmperorTable of ContentsPreface. 1. Qigong. 2. Five Phases. 3. Meditation. 4. Food, Herbs and the Five Phases Diet. 5. Chronobiology. 6. Spring. 7. Summer. 8. Autumn. 9. Winter. Conclusion.

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Book SynopsisA practical reference and teaching book of case studies for nutrition practitioners and other healthcare professionals, demonstrating how to apply the latest evidence-informed principles of personalized nutrition.Covering a range of complex cases such as autoimmunity and inflammation, hormonal disruption, mental health concerns and more, this edited collection explains the most recent developments in nutrition science and how these can inform patient management. Complete with in-depth case histories, Q&As with the practitioner and explaining the clinical reasoning behind decisions, this is the most comprehensive guide to help put theoretical knowledge of personalized nutrition into practice.Trade ReviewAn innovative and much anticipated book that for the first time presents a range of nutritional therapy practitioner case studies to demonstrate a person-centred, personalised approach that informed their nutrition interventions and the progress and outcomes for each of their clients. Each case is presented from the perspective of the practitioner and should provide a rich resource for nutrition students and professionals. As the field of personalised nutrition advances we would expect to see more books of this kind that continues to demonstrate application in clinical practice. -- Kate Neil MSc (Nutritional Medicine), Managing Director Centre for Nutrition Education & Lifestyle Management

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Book SynopsisCAN HEALTHY EATING BECOME A DANGEROUS OBSESSION? ORTHOREXIA is an eating disorder that is hard to see. It's not about purging or cutting calories. But by excluding foods in pursuit of a "clean" or ideal diet, it can quickly turn into a compulsion - with serious consequences for mental and physical health. For the first time, dietician, nutritionist and eating disorder campaigner Renee McGregor reveals the true messages behind these dangerous diets. Packed with first-hand experiences and analysis, it provides the tools to guide sufferers back to a balanced, truly healthy way of eating.

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Book Synopsis'My concern is not to persuade people that they should stop eating. My hope is that they will begin to change their way of thinking, including the way they think about eating and drinking' - Michael Werner. In 1923, Therese Neumann, a nun in Southern Germany, stopped eating and drinking. Apart from the wafer given at Mass, she did not eat again, despite living for a further 35 years. Other similar cases have been reported over the years - often holy men from the East - and have taken on something of a mythical status. However, they remain obscure enough to be brushed aside by modern scientists. Michael Werner presents a new type of challenge to sceptics. A fit family man in his 50s, he has a doctorate in Chemistry and is the managing director of a research institute in Switzerland. In this remarkable account he describes how he stopped eating in 2001 and has survived perfectly well without food ever since. In fact, he claims never to have felt better! Unlike the people who have achieved this feat in the past, he is an ordinary man who lives a full and active life. Michael Werner has an open challenge to all scientists: 'Test me using all the scientific monitoring and data you wish!' In fact, he describes one such test here in which he was kept without food in a strictly monitored environment for ten days. Werner also describes in detail how and why he came to give up food, and what his life is like without it. This book features other reports from those who have attempted to follow this way of life, as well as supplementary material on possible scientific explanations of how one could 'live on light'.Trade Review'[What] can only be ignored with difficulty is the phenomenon itself, for it is crying out to be noticed. One wonders why mainstream science has paid so little attention to it...' - Harald Walach, Research Professor of Psychology, University of Northampton, and Director of the European Office of the Samueli Institute 'What Michael Werner wants is to demonstrate that the generally held view of the world being solely physical and solid cannot be the whole story' - Neue Luzerner Zeitung

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