Health: Diets and nutrition Books

Book Synopsis'GROUNDBREAKING' The TimesNEW YORK TIMES BESTSELLER - One month to reset your metabolism for lasting fat loss - One week to discover the carbs that are right for you- With weekly shopping lists and over 70 fully-anglicised recipes In WIRED TO EAT, superstar US diet expert, Paleo sensation and New York Times bestselling author of THE PALEO SOLUTION Robb Wolf will show you how to change your eating habits for good, tailor your diet to fit your personal needs and shed weight fast – and never put it back on!'A landmark guide for regaining and maintaining health.'David Perlmutter, MD, author of #1 New York Times bestseller, Grain Brain'You're not crazy, weak, or lacking willpower... it's the food! Wired to Eat digs into the science to show you how the "healthy" foods you've been eating are keeping you sick, tired, and overweight, and provides an effective, easy-to-follow action plan to help you look, feel, and live your best."'Melissa Hartwig, New York Times bestselling author and Whole30 co-founder 'Wired to Eat is a scientifically sound and very easy-to-understand road map to optimal health. Robb Wolf presents clear, concise tools and strategies you can use to lose weight, control blood sugar and inflammation, and customize your diet. I highly recommend this groundbreaking program for anyone who has struggled with weight or health issues or who simply wants to get to the next level of well-being.'Mark Sisson, author of The Primal Blueprint 'A cutting edge view that goes way beyond paleo and proves that resetting your metabolism is not about which foods you eat, it's about how your body responds to those foods. Robb Wolf offers readers an easy to follow, personal solution of how they can work with their bodies to finally find the foods that are right for them in order to achieve the optimal health they desire.'Amy Myers, MD, New York Times bestselling author of The Thyroid Connection and The Autoimmune Solution

Read more less

Book SynopsisThis book can change your life forever! Rediscover the magic of eating for pleasure and enjoy a life of balance with the freedom to eat the foods you want without dieting. Artful Eating will take you on a journey filled with stories, life lessons, practical tools and strategies all rooted in the most up to date scientific and psychological research. Learn how to reprogram your mind to lose weight and achieve the body you desire, by changing your thoughts, behaviours and approach to pleasure. Successful weight loss is not about what you eat, it's about why and how you eat. We are missing the most vital ingredient in the weight loss battle: the mind. It is our mind that fuels every decision we make about food and by focusing solely on the symptom, the excess weight, we have lost sight of the cause. There is no strenuous exercise regime, no food elimination, no strict meal plan, just powerful psychological tools and strategies which will create lasting change. You will be amazed at how easy it is to achieve the body you desire and truly deserve.

Read more less

Book SynopsisNever before have we had so much information available to us about food and health. There’s GAPS, paleo, detox, gluten-free, alkaline, the sugar conspiracy, clean eating... Unfortunately, a lot of it is not only wrong but actually harmful. So why do so many of us believe this bad science? Assembling a crack team of psychiatrists, behavioural economists, food scientists and dietitians, the Angry Chef unravels the mystery of why sensible, intelligent people are so easily taken in by the latest food fads, making brief detours for an expletive-laden rant. At the end of it all you’ll have the tools to spot pseudoscience for yourself and the Angry Chef will be off for a nice cup of tea – and it will have two sugars in it, thank you very much.Trade Review‘An entertaining exposé of the ‘bad science’ behind food fads.’ * Sainsbury’s Magazine *‘A terrific and…much-needed book: both heartfelt and thoughtful, often funny and, above all, utterly convincing.’ * James Walton, Daily Telegraph *‘One by one Warner demolishes popular food myths…this [is] a book that will allow you to enjoy food with less guilt; it might even save lives.’ * Guardian *‘If you’ve ever wondered why kale, avocado toast and sweet potatoes are ubiquitous, or if you tear your hair out over the “clean-eating” fad, then the Angry Chef is your man.’ * The Sunday Times *‘Funny and forensic.’ * Financial Times Summer Books 2017 *‘The Angry Chef deserves to be widely read. It covers all the bases with aplomb. The world needs a popular science book to help people tell the difference between science and opinion.’ * Spectator *‘Warner’s dismantling of the faddists’ fads, their gullibility and idiocy is precise, witty and more humane than I can find it in myself to be.’ * Michael Bywater, Literary Review *'As a restaurant critic, qualified chef and greedy person, I found the book fascinating...this is a thoughtful, forensically researched and referenced work on healthy eating and, more importantly, it's entertaining.' -- Lisa Markwell * Evening Standard *‘This is an important book, and a good one. It’s ambitious and well-researched and timely…Food science can be a dry topic, but Warner manages to make it an entertaining one.’ * Spectator *'Pragmatic, funny and most important of all, true.' -- Tom Parker Bowles * Mail on Sunday *‘Warner has simply and emphatically decided that the time has come to expose and question the false assertions and bogus science propounded by nutrition experts, dieticians and public-health gurus who, given half a chance, would force-feed us exclusively on kale smoothies, quinoa bowls, lemon water, green juices and coconut oil.’ * The Times *‘A tonic for those who’ve had their fill of the ‘clean-eating’ brigade.’ * Irish Independent *‘Paleo, GAPS, alkaline, detox… so many diets, but do any of them actually work? With scientific rigour and a generous helping of expletives, Warner takes on the food fads one by one, and asks why we’re so easily taken in by pseudoscience in the first place.’ * BBC Science Focus, 70 best science books you need to read in 2021 *‘The health food industry has gone mad, but finally there has been an awakening. The Angry Chef is at the forefront, spewing out facts and exploding the wellness bloggers’ “theories” with rock solid science.’ -- Gizzi Erskine‘The popular understanding of nutrition is clouded by superstitions, primitive intuitions, conspiracy theories, and old spouses’ tales. This irreverent and intelligent exposé brings sanity and good sense to one of life’s great pleasures.’ -- Steven Pinker, Johnstone Professor of Psychology, Harvard University, and author of How the Mind Works‘If it wasn’t for the fact that there is no God, I’d thank him for bringing us the Angry Chef. In this brilliant book he systematically demolishes every single piece of food-related faddery, hack science, nutritional fakery and clean-eating cobblers in a manner that should make every so-called “wellness” and “nutrition” guru hang their heads in shame.’ -- Jay Rayner, journalist and broadcaster‘A wonderfully bracing and funny tirade against the harm and nonsense of food fads. If you’ve ever been tempted to go on “a detox” or try clean eating, you need this book. Yes, Angry Chef is angry, but he is also trying to get us back to the point beyond the crazy “superfoods” and guilt where eating is actually a joy.’ * Bee Wilson, author of This Is Not A Diet Book and First Bite *‘Thank God for the outspoken, intelligent, well-informed Anthony Warner. Someone had to say it (the Clean Gut cult is tosh) and he does – forcefully, amusingly and, convincingly.’ -- Prue Leith‘The Angry Chef provides a refreshing insight into the importance of academic and scientific rigour in the interpretation and communication of nutrition. I will reference examples from this text when teaching both students and practitioners of nutrition and dietetics about the fickle, unquestioning nonsense appearing online and in the media.’ -- Kevin Whelan, professor of dietetics, King’s College London

Read more less

Book SynopsisWhat do people with a particularly long life-span eat? How can you lose weight efficiently? Are illnesses in old age avoidable? Can you ‘eat yourself young’? Discover the answers to these questions and more in this practical, science-based guide to eating well and living longer, which has sold over a million copies worldwide. When science journalist Bas Kast collapsed with chest pains, he feared he had ruined his health forever with a diet of junk food. So he set off on a journey to uncover the essentials of diet and longevity. Here, filtered from thousands of sometimes conflicting research findings, Kast presents the key scientific insights that reveal the most beneficial diet possible. From analysing how much sugar you should consume to looking at the impact of supplements, fasting, and even whether you should drink tea or coffee, Kast breaks down diet myths to present the key facts you need to know in clear, accessible language. Trade Review‘In The Diet Compass Kast sorts the wheat from the chaff.’ * The Times *‘Kast is one of the new breed of nutritional experts who are not interested in keeping waists trim, but helping us live longer.’ * The Herald *‘The most important non-fiction book of the year.’ * Der Spiegel *‘Science journalist Bas Kast is at the cutting edge of research on nutrition … Here he fascinatingly and clearly explains the essence of the latest findings.’ * Woman *‘Kast’s book provides exactly what it promises: a summary of the most recent nutritional findings in easily digestible morsels.’ * Berliner Morgenpost *

Read more less

Book Synopsis'Forthright and liberating. I want to press this book into the hands of every woman.'Turia PittOur constant fixation with losing weight is exhausting. We're stuck in a vicious diet cycle, gaining weight after each failed attempt and never feeling good enough. Diet culture and unattainable #bodygoals contribute to burnout, overwhelm and feeling out of control around food. It's time to embrace a new approach.In Your Weight is not the Problem, nutritionist and dietitian Lyndi Cohen offers a simple plan to break free from the dieting trap with small, doable healthy habits you can stick to no matter how busy life gets. Her evidence-based strategies will help you find freedom with food and build a trusting, healthy relationship with your body. Because health and happiness aren't about having a perfectly flat stomach or a cellulite-free tush. They're about feeling comfortable in your skin and having the energy to do the things you love. Liberate yourself from food guilt and self-blame with a new approach to health that doesn't rely on willpower or counting calories, because you can't live a full life on an empty stomach.Table of ContentsIntroduction: on the diet treadmillPart 1. Free Yourself From DietsChapter 1. You haven't failed at diets. Diets have failed youChapter 2. Get off the diet rollercoasterChapter 3. The BMI is BS (and how to actually measure health)Part 2. A Better Way To Be HealthyChapter 4. The hierarchy of healthy habitsChapter 5. Create your no-diet planChapter 6. Rebuild your energyChapter 7. Heal your relationshipwith foodChapter 8. Intuitive eating and thethree different types of hunger Chapter 9. Stress less, rest more andself-careChapter 10. The secret to habitsthat stick Chapter 11. Enrichment habits Chapter 12. Creating your ideal habits Part 3. Troubleshoot Common TrapsChapter 13. Defuse diet triggers Chapter 14. How to exist in the realworld and still like yourself Chapter 15. A guide for bad bodyimage days Chapter 16. Raising healthy kids wholike their bodies Action checklistReferencesIndexAcknowledgements

Read more less

Book Synopsis

Read more less

Book SynopsisA guide to support healthy weight management with lifestyle changes while using prescription weight-loss medications.

Read more less

Book Synopsis

Read more less

Book SynopsisSpend just 15 MINUTES in the kitchen for TASTY & SATISFYING MEALS under 600 caloriesSlimming has never been so easy. Discover 100+ new simple recipes which can be either prepped or cooked in just 15 minutes, so you don't have to spend your life in the kitchen.Packed with creative ways to save time cooking, you'll find recipes which are ready in a flash for breakfast on-the-go, or speedy midweek dinners for busy evenings. There are also life-changing ideas for 'speedy-prep, slow cook' meals which you can whack in a slow-cooker (or oven on low) in the morning, so you can come home to a delicious feast after a long day.And when you're in meal-prep mode there are plans for batch cooking at the weekend so you can cook once for speedy meals all week; and recipes which are perfect for popping in a freezer bag for quick reheating on another day.And for days when you're in need of a treat, you'll find brand new recipes for Latoyah's signature fakeaway fast-food recipes, and ideas for quick desserts, cakes and bakes to satisfy your sweet tooth in minutes.

Read more less

Book SynopsisA guide to optimising male and female fertility via a whole food plant-based diet and lifestyle interventions, drawing on the growing evidence that animal products and trans fats can have a detrimental impact on fertility and supporting the beneficial effects of plant-based eating. The role of macro- and micro-nutrients, the nutrients and fibre found only in whole plants, and the importance of tackling sleep and stress issues are explained together with guidance on how to harness the latest knowledge. Lisa Simon draws on her personal experience of overcoming fertility issues with a plant-based diet and on her professional work with many clients seeking a healthy and successful pregnancy.Table of ContentsIntroduction; What is the preconception period; What can reduce your chances of conceiving: animal protein, haem iron, saturated/trans fats, AGEs, fish-related pollutants; Macronutrients: carbs, fibre, protein, fat; Micronutrients: iron, calcium, zinc, iodine, folic acid, vitamin A, vitamin B12, vitamin D, vitamin E; Plant chemicals (phytonutrients); PCOS; Sleep; Stress; Avoiding risky substances: BPA, cleaning products, caffeine, alcohol, environmental; Supporting each other; Fertiity recipes

Read more less

Book Synopsis Kick sugar to the curb easily and deliciously—without feeling deprived—with Quick and Easy Low Sugar Recipes.Trying to avoid sugar in the modern diet can feel impossible. Sugar lurks in everything from condiments to deli meat. Combine that with the fact that many foods contain starches, fillers, and artificial ingredients that act like sugar in the body, and it can feel like sugar has you beat at every turn. What’s more, numerous studies have confirmed that sugar is a highly addictive substance with links to diabetes, heart disease, depression, and even cancer. It’s time to turn the tables. Filled with easy low-sugar, low-carb, gluten-free recipes—many of them with 5 or fewer ingredients or steps—this cookbook teaches you how to use whole foods, and naturally sugar-free ingredients to eat clean, crush your sugar/carb cravings, and get free of the sugars that are adding pounds

Read more less

Book Synopsis

Read more less

Book Synopsis

Read more less

Book SynopsisBestselling author and the nation's favourite PE teacher Joe Wicks, aka The Body Coach, has inspired thousands to transform their bodies by shifting unwanted fat and building lean muscle. In Lean in 15 – The Sustain Plan he reveals how to SUSTAIN incredible results while still seeing progress week on week. Fully illustrated and with a hundred quick-to-prepare meals and four workouts, the plan is perfect for busy people who don't have time to spend hours in the kitchen or gym. Joe gives advice on how to combine his tasty, nutritious recipes with a brand new training programme to make you leaner, fitter and healthier than ever before. It's time to make Lean in 15 part of your lifestyle forever.Trade ReviewWe love this man -- CosmopolitanThe trainer everyone's following -- The TimesHis philosophy is simple: train hard and fuel your body. It's perfect if you're looking for a combination of food and fitness inspiration -- Harpers BazaarTable of ContentsIntroduction - i: Introduction Chapter - 1: The Lean in 15 Sustain Plan Chapter - 2: Forming new habits Chapter - 3: Reduced-carbohydrate recipes Chapter - 4: Post-workout recipes Chapter - 5: Snacks and treats Chapter - 6: Pyramid resistance HIIT training Chapter - 7: My lean winners Index - ii: Index Acknowledgements - iii: Acknowledgements

Read more less

Book SynopsisEat to optimise your performance and reach your true potential no pain, all gains.

Read more less

Book SynopsisNational Bestseller “A must-read for anyone looking to optimize well-being…Kiki’s recipes and guidance are sure to set you up for success!” —From the Foreword by Dr. Uma Naidoo, author of This Is Your Brain on Food and Calm Your Mind With Food Reclaim your health with Kiki Nelson’s all-new super simple plant-based recipes and a 28-day meal plan that will kickstart new habits and enable you to maintain your health and weight loss.Whether you want to prevent diabetes and stroke, sleep better, heal PCOS, resolve any number of health concerns associated with weight, are trying to shed those last ten pounds, or you are simply in a maintenance stage, Plantifully Simple is for you. Kiki Nelson, who lost seventy pounds on a plant-based diet and eliminated her risk for diabetes and stroke, shares the recipes, meal plans, plate-building, and mindset she adopted to reclaim her hea

Read more less

Book SynopsisTable of Contents1. An Overview of Nutrition. Highlight 1, Nutrition Information and Misinformation. 2. Planning a Healthy Diet. Highlight 2, Vegetarian Diets. 3. Digestion, Absorption, and Transport. Highlight 3, Common Digestive Problems. 4. The Carbohydrates: Sugar, Starches, and Fibers. Highlight 4, Carbs, kCalories, and Controversies. 5. The Lipids: Triglycerides, Phospholipids, and Sterols. Highlight 5, High-Fat Foods���Friend or Foe? 6. Protein: Amino Acids. Highlight 6. Nutritional Genomics. 7. Energy Metabolism. Highlight 7, Alcohol in the Body. 8. Energy Balance and Body Composition. Highlight 8, Eating Disorders. 9. Weight Management: Overweight, Obesity, and Underweight. Highlight 9, The Latest and Greatest Weight-Loss Diet���Again. 10. The Water-Soluble Vitamins: B Vitamins and Vitamin C. Highlight 10, Vitamin and Mineral Supplements. 11. The Fat-Soluble Vitamins: A, D, E, AND K. Highlight 11, Antioxidant Nutrients in Disease Prevention. 12. Water and the Major Minerals. Highlight 12, Osteoporosis and Calcium. 13. The Trace Minerals. Highlight 13, Phytochemicals and Functional Foods. 14. Life Cycle Nutrition: Pregnancy and Lactation. Highlight 14, Fetal Alcohol Syndrome. 15. Life Cycle Nutrition: Infancy, Childhood, and Adolescence. Highlight 15, Childhood Obesity and the Early Development of Chronic Diseases. 16. Life Cycle Nutrition: Adulthood and the Later Years. Highlight 16, Hunger and Community Nutrition. 17. Nutrition Care and Assessment. Highlight 17, Nutrition and Immunity. 18. Nutrition Intervention. Highlight 18, Food Allergies. 19. Medications, Diet-Drug Interactions, and Herbal Products. Highlight 19, Complementary and Alternative Medicine. 20. Enteral Nutrition Support. Highlight 20, Inborn Errors of Metabolism. 21. Parenteral Nutrition Support. Highlight 21, Ethical Issues in Nutrition Care. 22. Metabolic and Respiratory Stress. Highlight 22, Multiple Organ Dysfunction Syndrome. 23. Upper Gastrointestinal Disorders. Highlight 23, Oral Health and Chronic Illness. 24. Lower Gastrointestinal Disorders. Highlight 24, Probiotics and Intestinal Health. 25. Liver Disease and Gallstones. Highlight 25, Anemia in Illness. 26. Diabetes Mellitus. Highlight 26, The Metabolic Syndrome. 27. Cardiovascular Diseases. Highlight 27, Coping with Feeding Disabilities. 28. Kidney Diseases. Highlight 28, Dialysis. 29. Cancer and HIV Infection. Highlight 29, Foodborne Illness. Appendix A: Cells, Hormones, and Nerves. Appendix B: Basic Chemistry Concepts. Appendix C: Biochemical Structures and Pathways. Appendix D: Measures of Protein Quality. Appendix E: Nutrition Assessment: Supplemental Information. Appendix F: Estimated Energy Needs. Appendix G: Choose Your Foods: Food Lists for Diabetes and Weight Management. Appendix H: Aids to Calculation [I���m not sure about these changes; need to double-check] Appendix I: WHO: Nutrition Recommendations. Appendix J: Healthy People 2020. Appendix K: Enteral Formulas Glossary. Index.

Read more less

Book SynopsisTrade Review“Surprising and disturbing, and also illuminating, and hopeful. Dr. Pizzorno, a world-renowned authority on natural medicine, presents cutting edge research that shows how the toxins in our environment and our food make us ill. He gives us clear guidelines for reversing the process and restoring our health.” — JAMES S. GORDON, M.D., former chair of the White House Commission on Alternative Medicine Policy and author of Unstuck: Your Guide to the Seven-stage Journey Out of Depression “Toxin exposure is a growing crisis. The Toxin Solution offers a practical solution to a complicated predicament with easy-to-follow steps that show readers how to avoid these deadly compounds and eliminate stored toxins. Essential reading for anyone wanting to avoid hidden poisons, highly recommended.” — Steven Masley, MD, FAHA, FACN, FAAFP, CNS bestselling author of Smart Fat and The 30-Day Heart Tune-Up. “TheToxin Solution is the definitive book linking the exploding burden of environmental toxins to chronic diseases including autoimmunity, obesity, and cancer. This book should be a mandatory part of medical school curriculums. And for any human seeking to improve their health, this book is essential reading.” — Mark Hyman, MD, Director, Cleveland Clinic Center for Functional Medicine; #1 New York Times Bestselling author of Eat Fat Get Thin “Dr. Joseph Pizzorno has crafted a welcome examination of the man-made world and its effects on our health and longevity. Of particular value is a gift that only a seasoned clinician can provide: An abundance of helpful and effective prescriptive advice.” — Peter D'Adamo, ND, Distinguished Professor of Clinical Sciences, University of Bridgeport; Author, Eat Right for Your Type “This is a must read for anyone seriously interested in how environmental toxins influence human health and what a person can do to reduce their body burden of these disease producing chemicals”. — Jeffrey Bland, Ph.D., FACN, President, Personalized Lifestyle Medicine Institute; Founder, Functional Medicine; Author, The Disease Delusion “The Toxin Solution is another seminal contribution from an enormously insightful healer and thought-leader. While provocative, it is also practical in providing answers to our biggest health challenges. It may also provide the tipping point leading to needed changes in food production, agriculture, and environmental policies.” — Michael T. Murray, N.D. “In The Toxin Solution, Dr. Pizzorno’s decades of experience create a powerful guide to reduce our exposure to substances that are now recognized as playing central roles in chronic diseases. Even more, he empowers the reader with strategies to offload the burden of toxins, allowing health to flourish.” — David Perlmutter, M.D., author, #1 New York Times bestseller Grain Brain and The Grain Brain Whole Life Plan

Read more less

Book SynopsisEvery day, we each make around 200 decisions about eating. But studies have shown that 90% of these decisions are made without any conscious choice. Dr Brian Wansink lays bare the facts about our true eating habits to show that awareness of our patterns can allow us to lose weight effectively and without serious changes to our lives. Dr Wansink's revelations include: · Food mistakes we all make in restaurants, supermarkets and at home · How we are manipulated by brand, appearance and parental habits more than price and our choices · Our emotional relationship with food and how we can overcome it to revitalise our diets. Forget calorie counting and starving yourself and learn the truth about why we overeat in this fascinating, innovative guide. Mindless Eating has become a breakout hit from the diet and fitness field and this fantastic new package will bring it to a new audience.Trade ReviewMindless Eating has become the biggest diet hit of the year. Grazia Magazine The key to weight loss is eating less - this book may make it easier to do. Essential preparation for a bikini beach holiday! -- Claire Nasir Now magazine Has radically changed how I think about food...more effective than any diet I've tried. -- Olivia Falcon Beauty Editor, Tatler The most fascinating book about weight I've read for ages. Perfect for intelligent dieters who want to make their own rules. -- Brigid Moss, Health Editor, Red Magazine The new plan that promises a pain-free way to shift the pounds. Daily Mail We need to think more about what we eat - but not go on a diet...Wansink's book is full of handy tips...Wansink has a refreshing take on the idea of cutting down, of portion control, mindful eating - dieting with no dodgy shake in sight. Daily Telegraph I'd be surprised if anyone could read this book and not be shamed into breaking old habits and making changes that will have long-lasting results. -- Jeff Archer Women's Fitness Enlightening Woman & Home The diet book of last year [2009]. -- Olivia Gordon allaboutyou.com With case studies and anecdotes this book could help cut 300 calories that mindless eating adds to our everyday diets. Easy Living Magazine Brilliant tips and real 'light-bulb' moments throughout. The Sun Think yourself thin...Food scientist tells why we need to use our brains before opening our mouths. Daily Record

Read more less

Book Synopsis

Read more less

Book SynopsisOvercome fatigue, brain fog and anxiety, and gain energy, clarity and peace of mind with Dr Izabella Wentz, internationally acclaimed thyroid specialist and #1 New York Times bestselling author.What were you doing in your life before you got sick? This is a common question Dr Izabella Wentz asks her clients when trying to get to the root cause of symptoms such as low energy, sleeplessness, caffeine dependency and poor memory. More often than not, she found they developed their symptoms after a period of acute or chronic stress: starting a new business, having a baby or living through a global pandemic - these can all destroy our once-resilient stress response.Since Dr Wentz was diagnosed with Hashimoto's thyroiditis at the age of twenty-seven, she has sought to help her clients eliminate symptoms of stress, fatigue and burnout, and manage problems that conventional medicine has failed to address. In Adrenal Transformation Protocol, Dr Wentz tackles adrenal dysfunction, the body's inability to produce essential hormones when it mismanages stress, and shows that by making a few small dietary and lifestyle changes, you can see profound improvement within weeks.In this simple four-week programme, Dr Wentz will help you identify your adrenal triggers, balance your stress response and build up resilience to prevent stress from overwhelming your adrenals in future.Trade ReviewIf you want to learn how to have the body and mind you want and even manage your stress like a boss, read this book right now. Izabella is a master of the many secrets of your adrenal glands. * Dave Asprey, father of biohacking and four-time New York Times bestselling author *Feeling tired, stressed-out, foggy, and just not like yourself? You don't have to feel this way! Dr. Wentz gives you the blueprint to reclaim your health in this groundbreaking book. * Dr. Kellyann Petrucci, New York Times-bestselling author and creator of the Bone Broth Lifestyle *Once again, Izabella translates complicated science into an actionable, research-supported, completely life-changing plan. Using the foundation of food as medicine, this book will help you overcome the debilitating symptoms of adrenal dysfunction and feel energized, clearheaded, and strong again. * Dr Mark Hyman, New York Times bestselling author of The Pegan Diet *Dr. Izabella Wentz is a thought leader and unparalleled researcher who is passionate about digging deeper to understand the true root of our health issues. In this book, she offers the most comprehensive look at adrenal dysfunction I've read, along with clear strategies to get us back on track. It's a must-have for anyone suffering. * Dr Jolene Brighten, author of Is This Normal? and Beyond the Pill *Adrenal dysfunction is a source of suffering among millions of people and yet remains poorly understood by both conventional and alternative medical practitioners. Dr. Wentz's book is an excellent resource that integrates the valid science behind adrenal dysfunction with evidence-based and safe lifestyle changes. She shows that hope is possible and has created an excellent protocol that can help guide people back to thriving. * Dr Alan Christianson, New York Times bestselling author of The Adrenal Reset Diet *

Read more less

Book SynopsisRevisit all the fun comfort foods you love with a healing twist—every recipe is autoimmune protocol compliant.The Autoimmune Protocol Comfort Food Cookbook features over 100 recipes that are free of gluten, grains, eggs, dairy, nightshades, legumes, seeds, and refined sugars—but still taste like the foods you crave. Including classics you know and love, like cupcakes, lasagna, and french toast, enjoy these amazing dishes with nostalgic family members, picky kids, or oblivious party guests that will be none the wiser! After an introduction to the autoimmune protocol that includes lists of foods to enjoy and avoid, you’ll find recipes for breakfasts, appetizers, soups and salads, crazy good sides, classic Sunday night dinners, holiday favorites, easy one-pan meals, decadent desserts, and more. The recipes are both delicious and easy to make for hard-working moms and busy families. Everyone will love: Blueberry Waffles Seafood Chowder Avocado Pesto Chicken Salad Salt and Vinegar Carrot Chips Cauliflower “Mac & Cheese” Swedish Meatballs Biscuits and Sausage Gravy Chicken Tikka Masala Gingerbread Cookies Glazed “Chocolate” Doughnut Holes Heal and nourish your body and eat the foods you love again.

Read more less

Book SynopsisStay healthy and achieve your ideal weight with the help of this portable and personal blood type guide. ___________It''s science! Different blood types mean different body chemistries. Eating foods that your blood type can process easily can help you lose weight and ward off illness - as well as giving you bags of energy.Based on your genetic make-up, EAT RIGHT 4 YOUR BLOOD TYPE means eating foods that are compatible with your individual chemistry. For example, if your blood type is A, then you will enjoy your best health on a vegetarian diet.Carry this handy checklist with you wherever you go, so you can make the right food choices in the supermarket, while eating out or on holiday. Inside are comprehensive listings of what''s right for Type A in all of the main food, drink and supplement categories, so you can avoid putting on those extra pounds or feeling unwell from eating the wrong thing.Soon you''ll be on your way t

Read more less

Book SynopsisDr. Hyman''s bestselling The Blood Sugar Solution 10-Day Detox Diet offers readers a step-by-step guide for losing weight and reversing disease. Now Dr. Hyman shares more than 150 delicious recipes so you can continue on your path to good health. With easy-to-prepare, delicious recipes for every meal - including breakfast smoothies, lunches like Waldorf Salad with Smoked Paprika, and Grass-Fed Beef Bolognese for dinner - you can achieve fast and sustained weight loss by activating your natural ability to burn fat, reducing insulin levels and inflammation, reprogramming your metabolism, shutting off your fat-storing genes, creating effortless appetite control, and soothing stress. Your health is a life-long journey. The Blood Sugar Solution 10-Day Detox Diet Cookbook helps make that journey both do-able and delicious.

Read more less

Book SynopsisIn The Mediterranean Zone, Dr Barry Sears, founder of The Zone Diet, shows you how to eat a delicious and sustainable diet that will: stop weight gain and strip away 'toxic' fat; free you from inflammation and hormonal chaos; reverse diabetes and protect you from Alzheimer's; lighten your mood as well as your body; allow you to break out of the diet-and-exercise trap for good! Incorporating the principles of the Zone diet and the fundamental benefits of the much-loved Mediterranean diet, the Mediterranean Zone offers an easy-to-follow guide to eating and living better, based on the latest scientific research.Table of ContentsThe Zone at a glance; Part I - Mastering the Mediterranean Zone: The coming reckoning; Inflammation - the real reason we gain weight, get sick and age at a faster rate; Mastering the Zone diet for a lifetime; The Mediterranean diet - facts and fiction; The Mediterranean Zone - the evolution of the Mediterranean diet; Anti-inflammatory supplements for the Mediterranean Zone; Part II - The science of polyphenols: Polyphenols - the next essential nutrients; Polyphenols and gut health; Polyphenols and oxidative stress; Polyphenols and longevity; Part III - The industrialisation of food and the rise of diet-induced inflammation; Chasing the wrong food villains; Part IV - The future of medicine: Epigenetics - opening Pandora's genetic box; Reclaiming our genetic future. Appendices

Read more less

Book SynopsisOprah Winfrey is one of the most celebrated women in the world - she's also one of the most notorious yo-yo dieters. "It has been the battle of my life," she has said, "... a battle I am still fighting every waking moment." Anyone who, like Oprah, has endured the vicious rollercoaster of losing, regaining and then putting on more weight knows that the advice we are being given doesn't work. So, what does? Dr Zoë Harcombe, PhD, experienced the misery of yo-yo dieting throughout her twenties and decided to use her scientific training to find a solution. She has spent the past 20 years studying diet, eating habits and the escalating obesity crisis and is now the go-to nutrition expert for some of the world's leading doctors. In The Diet Fix, Zoë reveals her 10-step plan for success. Using evidence-based analysis, she tells us how to lose weight without hunger, how to eat better rather than less and, most importantly, how to make it different this time.

Read more less

Book SynopsisThe anti-diet bible that calls time's up to poisonous beliefs about food, weight and worth.DIETING DOESN'T WORKNot long term. In fact, our bodies are hardwired against it. But each time our diets fail, instead of considering that maybe our ridiculously low-carb diet is the problem, we wonder what's wrong with us.But it's time we called a spade a spade: Constantly trying to eat the smallest amount possible is a miserable way to live, and it isn't even working. So f*ck it.Caroline Dooner tackles the inherent flaws of dieting and diet culture, and offers readers a simple path to healing their physical, emotional, and mental relationship with food. What's the secret anti-diet? Eat. Whatever you want. Trust that your body knows what it is doing. Oh, and don't forget to rest, breathe, and be kind to yourself.Irreverent and empowering, The F*ck It Diet is call to arms for anyone who feels guilt or pain over food, weight, or their body. It's time to give up the shame and start thriving. WelcomTrade Review‘The F*ck It Diet is not only hilarious, it is scientifically and medically sound. A must read for any chronic dieter.’ Christiane Northrup, MD, New York Times bestselling author of Women’s Bodies, Women’s Wisdom ‘There is only one Caroline Dooner. She is funny and wise and unafraid to call bullshit where she sees it. And diet culture is nothing but bullshit. That's why we're lucky to have someone like her, reminding us all that it is possible to break the diet cycle — and while it may be hard, it's not necessarily complicated. Sometimes it really is as simple as saying, 'f*ck it.’ Kelsey Miller, author of Big Girl: How I Gave Up Dieting and Got a Life

Read more less

Book SynopsisWe want to be healthy. We want to be lean. And we want to lose that annoying fat around our bellies. Now we can! The Lose Your Belly Diet is built around a very clear, research-based concept: eating food that nourishes and protects the microbes in your gut paves the way for weight loss and a slimmer middle. Most importantly, having great gut health is linked to good health and wellbeing throughout your body.Scientists in this rapidly growing field are finding connections between the gut microbiome and a healthy immune system and gastrointestinal system, as well as autoimmune diseases (such as rheumatoid arthritis and inflammatory bowel disease), allergies and asthma even cancer. And with every study that is published, they are convinced that a healthy gut leads to a healthy body. Indeed, when your gut is happy, your skin glows with health and you look and feel younger.The Lose Your Belly Diet includes meal plans, diet recommendations andTrade ReviewMore than a diet, this is a plan for feeling your best. I highly recommend it. -- Dr Phil McGraw

Read more less

Book SynopsisWhen I made my film Fat, Sick & Nearly Dead I literally was fat, sick and nearly dead. I was overweight, loaded up on steroids and suffering from an autoimmune disease. I knew I had to drastically change my lifestyle. So I traded in my typical junk food diet and vowed only to drink fresh fruit and vegetable juices for the next 60 days. By juicing fruits and vegetables, I successfully lost the weight and got myself off all prescription drugs and truly Rebooted my life. I live a happy and balanced life at a healthy weight and I could never imagine returning to my old ways again. And you know what? If I can do it, so can you!JOE CROSSJoe has distilled all he''s learned along his incredible journey into this book. Now you too can take control of your diet and improve your health by consuming more fruits and vegetables. It really is that simple.When you consume only juice, your system is flooded with an abundance of vitamins, minerals and nutrient

Read more less

Book SynopsisThe ultimate guide to the nutritional content, including GI (Glycaemic Index) and GL (Glycaemic Load) ratings, of over 1,900 favourite foods and drinks - essential information for anyone who follows a low-GI diet or has special dietary needs, such as diabetes. At-a-glance tables also show fat, calories, protein, fibre and carbohydrate content.

Read more less

Book SynopsisTHE HAIRY DIETERS'' FAST & FRESH is the brand-new collection of tasty, easy-to-prep, low-calorie dishes from the nation''s favourite cooking duo, The Hairy Bikers.Inspired by the ingredients of the Mediterranean, Si King and Dave Myers have developed over 80 delicious and nutritious recipes to help you move away from processed foods and ready meals to make the most of the fresh ingredients available throughout the year.With dishes including red pepper salad with feta, black bean soup, pulled chicken tacos, spinach & halloumi curry, beef ragù with mushrooms, chocolate & rye cookies and blueberry cheesecake, whether you''re looking for quick midweek meals, recipes with minimal prep or sweet treats, Si and Dave have it covered.Triple-tested, calorie-counted and packed full of flavour, FAST & FRESH is sure to become your go-to for healthy inspiration every day.The Hairy Bikers

Read more less

Book SynopsisThis revised and updated edition of The 150 Healthiest Foods on Earth reveals the best foods for your body and how to prepare them. Why get your nutrients from expensive supplements when you could simply enjoy delicious, nourishing foods instead? Highlighting everything from almonds to yucca, The 150 Healthiest Foods on Earth, Revised Edition presents you with: Nutrition information Which form contain the most nutrients The food's ability to combat diseases Where to find How to prepare Optimal amount to eat All of this, plus wonderful recipes using these sometimes obscure foods! Indexes by nutrient, by disease, and by food make finding what you need a snap. And the the at-a-glance format makes the information as easy to digest as the foods themselves. Whether you're looking for healthy beverages to enjoy after a workout, want to add beans and legumes to your diet, or are a pescatarian looking for new fare, The 150 Healthiest Foods on Earth has something for you.

Read more less

Book SynopsisThe Path to Longevity is a roadmap to living a long, healthy life. In it, Dr Luigi Fontana, Professor of Medicine and Nutritional Science, summarises more than 20 years of research on preventative medicine, clinical practice, and his accumulated knowledge on healthy longevity, using an evidence-based approach.The Path to Longevity is an easy-to-follow, comprehensive lifestyle plan integrating nutrition, diet, exercise, brain health and relationships. It doesn't advocate a single exclusion diet (though incorporates elements of 5:2, Keto and veganism); it offers holistic recommendations that, if implemented, will help you live longer, healthily.

Read more less

Book Synopsis Over 100 amazing recipes with guidance on following the pegan diet, a balanced, anti-inflammatory blend of the paleo and vegan diets. From the creator of SunkissedKitchen.com, Michelle Miller brings over 100 delicious pegan diet recipes to the table and introduces you to the eating philosophy that celebrates plant-based foods, limits sugar intake and focuses on a high fiber diet in The Beginner’s Pegan Diet Cookbook. ​This cookbook puts you on the path to a balanced, anti-inflammatory eating approach that provides you with the necessary vitamins, minerals, nutrients, and phytonutrients your body needs. The principles of the pegan diet are: Unlimited low-glycemic, and occasional high-glycemic, fruits and vegetables Limited dairy or inclusion of raw and fermented dairy product Minimally processed whole foods Small amounts of gluten-free grains, legumes, nuts, and seeds as well as meat and eggs No gl

Read more less

Book SynopsisNutritionist and intuitive eating counsellor Niamh Orbinski shows us how to leave dieting behind and rebuild a healthier, more sustainable relationship with food.Diets don't work. Over 95% of people who intentionally lose weight gain it back in the next five years.You don't fail the diet. The diet fails you.Why can't we break free of this cycle? This is diet culture. It doesn't just sell you a diet: it sells you the elusive promise of happiness, success, desirability and belonging.No Apologies is a guilt-free guide to help you learn to eat intuitively and leave diet culture in the dust. Live a life free from food and body-image obsession by listening to your internal cues, honouring your hunger, and challenging the status quo.So say goodbye to dieting, and hello to a healthier and happier you.

Read more less

Book SynopsisTrade Review“Dr. Mayer will not only open your eyes to the critical importance of the variety of microbes that inhabit our gut, but also to the broader picture of how food choices that support biodiversity can save lives, shield us from novel infections, and protect the planet. It is fascinating how choices to improve our personal health are connected to the preservation and creation of fertile soils, clean waterways and ultimately our mothership, Earth and our progeny." — Joel Fuhrman, M.D., seven-time New York Times bestselling author “In Medicine, the ‘Holy Trinity’ means something different: the brain, the gut, and the immune system. Each contributes to health through its effects on the others. We’re lucky, because Emeran Mayer is an expert in each. And he knows the only way to fix all three at once is to fix the food.” — Robert Lustig, MD., author of Fat Chance and The Hacking of the American Mind “Our entire world – the soil, the plants, even us humans – are bound together by networks of invisible microbes. In The Gut-Immune Connection, Dr. Emeran Mayer is a microbiome magician pulling back the veil on our interconnected world and then showing us how to harness nature’s healing energy. This is a life changing book by one of the great scientists of our generation. “ — Will Bulsiewicz, New York Times bestselling author of Fiber Fueled “We live in an environment dominated by ultra-processed, fast food, which is fueling disease and hurting the planet. In The Gut-Immune Connection, Dr. Emeran Mayer, draws important connections between the gut microbiome and our immune system, describing how individuals can take action to harness this powerful force to promote well-being. It is a must read for those searching for a path to better human and planetary health.” — Erica Sonnenburg, PhD, co-author of The Good Gut "Now more than ever we need to understand the critical connection between what we put in our body, and our resistance to disease. Focusing on the three foundational pillars of the gut endocrine system, immune system, and nervous system, Dr. Mayer breaks down the science and lays out a clear and attainable path to reclaim immunity, vitality, and health." — Robynne Chutkan, MD, FASG, author of Gutbliss, The Microbiome Solution & The Bloat Cure “In his new book, Dr. Mayer beautifully points out the close interconnectedness between our own health, and the health of the soil and the environment, and the crucial role that the trillions of microbes play in this planetary network. The book is both a unique collection of information, as well as an urgent call to action for everybody concerned about the deteriorating state of our universal health. “ — Yvon Chouinard, founder and owner of Patagonia, Inc. “Finally, a book that treats gut health, human health, and ecological health as one subject. A revelatory read from a doctor, writer and thinker we all need to hear from, now more than ever.” — Dan Barber, NYT Bestselling author of The Third Plate and chef of the 2 Michelin star restaurant Blue Hill and Blue Hill at Stone Barns “Dr. Mayer takes a fascinating deep dive into the microbial world that links the health of our bodies with the health of our environment, revealing the deep interconnections between the planet’s life support systems and our own.” — Liz Carlisle, PhD., author of Lentil Underground

Read more less

Book Synopsis

Read more less

Book SynopsisFollow the Dr Atkins'' Diet and forget counting calories. Watch the fat melt away as a healthier and firmer body emerges. Enjoy more energy as well as freedom from a range of ailments from diabetes to heart disease. Essentially a low carbohydrate plan, the Atkins'' Diet boosts your metabolic rate and once your metabolism is changed, your body adjusts to a new way of burning fat. Dieting can work, and with this medically proven regime you can lose weight without reducing - or counting - calories.On the Atkins'' Diet you can:-Eat luxuriously and feel completely satisfied-Experience the metabolic boost the Atkins'' Diet provides-Use a maintenance diet that will ensure you never become fat again-Enjoy mouth-watering, gourmet recipesIn this edition the world''s number one diet expert has updated his proven program to include: new low-carb recipes for breakfast, lunch and dinner; brand new case studies and the very latest scientific research.Trade ReviewThe most famous low-carb regime of all * The Times *Table of Contents 1: Preface 1: Why Atkins Works 1: The Promise 2: Understanding Some Basics 3: How You’ll Succeed 4: Is This You? Three Types Who Need to Control Their Carbohydrates 5: Understanding the Importance of Insulin 6: The Great Fat Meltdown 7: Is There a Metabolic Advantage? You Be the Judge 8: The Complexities of Carbohydrates 9: Facts and Fallacies About the Atkins Nutritional Approach 2: How to Do Atkins – Today and for Life 10: Before You Begin 11: And Away You Go: The Induction Phase 12: Time to Review Your Results 13: Are You Ready for Phase Two? 14: Ongoing Weight Loss: The Second Phase of Atkins 15: Engine Stalled? How to Get Past a Plateau 16: Pre-Maintenance: Prepare for Permanent Slimness 17: Lifetime Maintenance 18: A Regimen to Jump-Start Weight Loss 19: Eating in the Real World 3: Part Three – Understanding Health and Well-Being 20: Metabolic Resistance: Causes and Solutions 21: The Psychology of Weight Loss: Behavioral Changes for a Healthier Life 22: Exercise: It’s Non-Negotiable 23: Nutritional Supplements: Don’t Even Think of Getting Along Without Them! 4: Disease Prevention 24: The Perilous Path to Diabetes 25: Yeast Reactions 26: Food Intolerances: Why We Each Require a Unique Diet 27: Lifetime Protection for Your Heart 28: Spreading the Word 5: Food and Recipes 29: Food and Recipes to Help You Do Atkins 30: The Recipes 31: Carbohydrate Gram Counter 2: References 3: Index

Read more less

Book SynopsisThe bestselling New Atkins New You introduced a whole new way to do the classic Atkins diet, offering a more flexible, more effective and easier-to-maintain low-carb lifestyle. Now, The New Atkins New You Cookbook provides 200 delicious Atkins-friendly recipes for making Atkins-friendly breakfasts, lunches, dinners and desserts. Although low-carb, they are not carb free, which means you can indulge in delicious muffins, tasty Paninis and flavorsome pizzas - and still lose weight. The book also fully explains the Atkins diet and offers a clear plan for you to stay on track and reach your target weight. Recipes include:- Spicy Pecan Pancakes and Cheddar-Dill Scones- Thai Coconut Shrimp Soup and Chicken Teriyaki Burgers- Chocolate Pudding and Cherry Pie- Low-carb versions of muffins and smoothiesYou really can eat tasty food morning, noon and night and still shed pounds.

Read more less

Book Synopsis''Eating is pleasurable, eating is delicious, eating is sensual'' says Susie. But for so many of us eating is associated with anguish and abstinence. From the first page this little book shows us how to think and feel differently about what we eat. So that we eat when we are hungry, eat what we want to eat to satisfy us and stop when we are full. Each page contains an easily absorbed bite-sized statement to transform eating that hurts into eating that nourishes and calms. This book isn''t magic but it feels as if it is.Table of ContentsThe keys; first key - eat when you are hungry; second key -eat the food your body is hungry for; third key - find out why you eat when you aren't hungry; fourth key - taste every mouthful; fifth key - stop eating the moment you are full; eating to satisfy your hunger is the way to eat for the rest of your life; changing your eating and changing your body image; eating with your hunger is a guide to living; questions and answers.

Read more less

Book SynopsisStay healthy and achieve your ideal weight with the help of this portable and personal blood type guide. ___________It''s science! Different blood types mean different body chemistries. Eating foods that your blood type can process easily can help you lose weight and ward off illness - as well as giving you bags of energy.Based on your genetic make-up, EAT RIGHT 4 YOUR BLOOD TYPE means eating foods that are compatible with your individual chemistry. For example, if your blood type is O, then you will enjoy your best health on a high protein, low carbohydrate diet. Carry this handy checklist with you wherever you go, so you can make the right food choices in the supermarket, while eating out or on holiday. Inside are comprehensive listings of what''s right for Type O in all of the main food, drink and supplement categories, so you can avoid putting on those extra pounds or feeling unwell from eating the wrong thing.Soon you''ll be on your way to developing the perfect prescription plan for your type.

Read more less

Book SynopsisAs seen on TV''There''s something for everyone here... Brilliant recipes... A really clever book'' - Georgina Hayden, Sunday Brunch We all want to help do our bit to save the planet by moving towards a plant-based diet, but let''s face it: eating vegan can be expensive.With over 100 plant-based recipes using supermarket staples along with hints and tips for making your food go further, Broke Vegan will have you cooking meals time after time that save money and save the planet. From easy weeknight meals ready in 20 minutes to feeding a crowd on a budget or saving bags of time and money by batch cooking, Broke Vegan has got you covered.Whether you''re taking part in Veganuary for the first time, making the move from veggie to vegan or just trying to make your money go further, Broke Vegan will bring variety and flavour to your meals without having to spend a fortune.BREAKFAST & BRUNCH including

Read more less

Book SynopsisCheck the low GI values of all your favourite foods and shop, cook and eat low GI with confidence.Trade Reviewshop and cook with confidence * Australian Healthy Food Guide *

Read more less

Book SynopsisThis easy to follow diet still allows you to eat unlimited carbohydrates, and promises:Appetite reductionMetabolism boost No calorie counting No points to calculate Dr Neal Barnard has been at the forefront of cutting-edge research on what it takes to lose weight permanently and with his medically proven programme you will also lower cholesterol and blood pressure. With clear, simple guidelines, meal plans, more that 60 recipes, tips for supermarket shopping and help on how to navigate a restaurant menu, THE 21-DAY WEIGHT LOSS KICKSTART is a diet that will give you the body you have always dreamed of having.

Read more less

Book SynopsisCustomize Your Diet to Your Own Unique Body Chemistry For hereditary reasons, your metabolism is unique. Cutting-edge research shows that no single diet works well for everyone–the very same foods that keep your best friend slim may keep you overweight and feeling unhealthy and fatigued. Now, William Wolcott, a pioneer in the field of metabolic research, has developed a revolutionary weight-loss program that allows you to identify your metabolic type and create a diet that suits your individual nutritional needs. In The Metabolic Typing Diet, Wolcott and acclaimed science writer Trish Fahey provide simple self-tests that you can use to discover your own metabolic type and determine what kind of diet will work best for you. It might be a low-fat, high carbohydrate diet filled with pasta and grains, or a high-fat, high-protein diet focused on meat and seafood, or anything in between. By detailing exactly which foods and food com

Read more less

Book SynopsisBased on her bestselling book Made to Crave, but now distilled down for busy readers, Lysa TerKeurst offers a new perspective to all those stuck in the cycle of losing weight but then gaining it back, equipping readers with the deeper spiritual and emotional motivation they need to make lasting changes.

Read more less

Book SynopsisHanna Sillitoe - Winner Nourish Awards Gold for Best Beauty Product 2023 and Vegan Awards Vegan Brand of the Year 2023 When Hanna Sillitoe appeared on Dragons'' Den, every Dragon offered her investment. In her first book, Radiant, she shares the lifestyle changes and recipes that transformed her life.For more than 20 years, Hanna suffered from severe psoriasis, eczema and acne - sometimes so badly that the only way to stop herself scratching was to wrap her body in clingfilm. When her doctor suggested the only remaining course of treatment was chemotherapy, she took matters into her own hands and cured herself through a change in diet and lifestyle.Beginning with a juice cleanse, Hanna takes you through a range of delicious, skin-loving meals including Turmeric and Ginger Chia Pudding, Immunity Ramen, Beet Burgers and even Clean Tiramisu. She also shows you how to create homemade beauty products, including an Avocado and Honey Facemask and Rosemary and Lemon Salt Scrub, which have gone on to inspire the eponymous skincare range for which she secured funding on BBC 2''s Dragons'' Den. Uplifting and inspiring for those who have been searching for the answer to seemingly unsolvable skin complaints, Hanna''s programme is also suitable for those simply looking to improve their overall health and complexion. It''s a recipe for good health and clear skin, from the inside out.Hanna is also the author of Skin Healing Expert: Your 5 pillar plan for calm clear skin

Read more less