12 Books to Help You Get Healthy in 2014

Pondering your New Year’s resolutions? Here are 12 books that will help you get healthy in the new year and stay healthy for many, many more

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The Nutrition Twins’ Veggie Cure: Expert Advice and Tantalizing Recipes for Health, Energy, and Beauty

By Tammy Lakatos Shames, RD and Lyssie Lakatos, RD

 

If you’re bloated, stressed, tired, wrinkled, prone to heart disease or just famished—there’s a veggie for that, say sisters Tammy Lakatos Shames, RD, and Lyssie Lakatos, RD, aka The Nutrition Twins. For instance, if you want to take the edge off your hunger without ending up stuffed, the twins recommend vegetables “you can sink your teeth into, with a ‘meaty’ feel,” such as eggplants, mushrooms, beans and carrots. To help you jumpstart a healthy-eating routine, the book includes a 10-day menu and over 100 recipes. Glamour shots of produce will make you wonder why you ever preferred chocolate to chard.

 

Available in January 2014; preorder here.

Peruvian Power Foods: 18 Superfoods, 101 Recipes, and Anti-aging Secrets from the Amazon to the Andes

By Manuel Villacorta, MS, RD and Jamie Shaw

 

In case you didn’t get the memo—Peruvian cuisine, a blend of Incan, Spanish, Japanese, Italian and other tastes, is having a moment. San Francisco nutritionist (and Peru native) Manuel Villacorta helps explain why in a book devoted to supernutritious Peruvian foods that are familiar (avocados, cilantro and quinoa) as well as foreign (pichuberry, which is related to tomatillos, and lucuma, a subtropical fruit). Each lushly illustrated chapter provides information on the health merits of the18 superfoods Villacorta identifies, along with easy-to-follow recipes that show off the bold flavors.


Buy it here.

Live Long, Die Short: A Guide to Authentic Health and Successful Aging

By Roger Landry, MD

 

Don’t we all want to live a long healthy life that ends with no pain and no disability? Maybe with a heart attack while we’re sleeping? Landry, a former Air Force surgeon and preventive medicine physician, combed over findings from the long-term MacArthur Foundation of Aging in America to come up with a formula for successful aging, the kind that has what could be called a good ending. The key, he writes, is to understand that “70 percent of the physical difference and 50 percent of the intellectual difference between those who age in the usual way and those who age more successfully [is] due to lifestyle—the choices we make everyday.” In addition to the predictable advice to eat healthfully and exercise more, Landry says being engaged in life is a big part of aging better. For instance, Landry suggests you imagine your funeral. “What would make you feel proud of your life?... This one thing is something you should consider focusing on now.”

 

Available in January 2014; preorder here.

Dr. Suzanne Steinbaum’s Heart Book: Every Woman’s Guide to a Heart-Healthy Life

By Suzanne Steinbaum, MD, DO, with Eve Adamson

 

By age 60, half of American women will have heart disease. While rates for men under 55 are falling, those for women in the same age bracket are growing. In women with this condition, “the disease process didn’t start on the day of the heart attack. It started years, decades before,” writes Steinbaum, who is director of Women and Heart Disease at Lenox Hill Hospital in New York City. Steinbaum’s mission is to get women to make the lifestyle changes that will short circuit this disease process, especially exercise, diet and stress reduction. A handy series of quizzes helps determine your personal style—for instance, whether you are a minimalist or a scheduler when it comes to exercise—and how you can work that preference to your advantage (minimalists are best with routines that don’t wear them out and schedulers benefit from regular routines that can go on the calendar).

 

Buy it here.

Miraval’s Sweet & Savory Cooking

By Justin Cline Macy and Kim Macy

 

Spend some time at Miraval Resort & Spa in Arizona, and you’ll wonder how healthy, low-calorie food can taste so good. Now the spa’s executive chef and pastry chef, who are husband and wife, let you in on some of their secrets. The beautifully illustrated book provides shopping hints, a pantry list, information on kitchen tools and some handy cooking tips. (For instance, if you’re making balsamic vinegar reduction, you need to make sure the vinegar does not cook down too much. “When it coats the back of the spoon nicely, it’s done,” the authors advise.) Also included in the book are over 100 mouthwatering recipes, from sweet (strawberry pecan scones; 120 calories each) to savory (sear-roasted pork tenderloin with chipotle sauce; 170 calories a serving).

 

Available January 7, 2014; preorder here.

The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better

By Jonathan Bailor

 

It’s clear that the conventional wisdom about how to drop pounds—eat less, exercise more—works for only a very small portion of the population. If you’re in the market for an alternative point of view, The Calorie Myth summarizesthe unconventional wisdom that’s been emerging from obesity research in the last decade or so. For instance, some scientists now quarrel with the notion that all calories affect your body equally. What you eat seems to matter. So author Jonathan Bailor spells out the best foods for maintaining a healthy weight: non-starchy vegetables, nutrient-dense proteins (such as seafood, yogurt and grass-fed beef), low-fructose fruits, and nuts and seeds.  In addition, Bailor presents a 20-minute a week training program that incorporates, on different days, 10 minutes of high intensity exercise and 10 minutes of eccentric resistance work (you emphasize the negative portion of a movement, e.g., lowering weights rather than lifting them). Having trouble losing weight the usual way? Consider The Calorie Myth your Plan B.

 

Available December 31, 2013; preorder here.

Stretching Anatomy, Second Edition

By Arnold G. Nelson and Jouko Kokkonen

If you’re really serious about stretching, this book is for you. An update of a classic text, Stretching Anatomy, Second Edition offers detailed instructions for 86 positions (in beginner, intermediate and advanced versions) that boost flexibility and strength. Anatomical illustrations—think of them as virtual x-rays—show how the stretches affect your muscles and how small shifts in positioning change those effects. A new chapter shows how to do a dynamic (active) stretching routine as a warm up before exercising. Another chapter provides stretching routines appropriate for different activities such as golf, swimming and running. This chapter includes a set of stretches that has been—surprisingly—proven to reduce blood glucose, a big benefit for diabetics and prediabetics.

 

Buy it here.

Weeknight Wonders: Delicious, Healthy Dinners in 30 Minutes or Less

By Ellie Krieger, RD

 

Food Network star Krieger proves that fast food can, in fact, be good for you. Weeknight Wonders presents over 150 healthy recipes that you can whip up in 30 minutes or less after a long day at the office. Main course dishes, such as grilled lamb patties with herb sauce, mostly clock in at 500 calories or less, sometimes significantly less. Each recipe includes thorough nutrition information. A handy chapter gives tips on ways to cook quickly, such as using precooked whole grains that take only minutes to heat up. Useful advice is sprinkled throughout. For instance, Krieger warns against using fat-free salad dressings. “You need some fat to absorb all the valuable nutrients in produce,” she writes.

 

Available December 31, 2013; preorder here.

The Exercise Cure: A Doctor’s All-Natural No-Pill Prescription for Better Health and Longer Life

By Jordan D. Metzl, MD, with Andrew Hefferman

 

If you already think you’re not exercising enough, this book may make you feel like even more of a slug—but that’s a good thing. Metzl, a well-known New York City sports medicine doctor, presents a myriad of potential health problems—such as insomnia, PMS, type 2 diabetes, osteoarthritis, low thyroid function, high cholesterol and the tightness that comes from sitting at a desk all day—and provides easy-to-follow, research-backed exercise prescriptions that will significantly improve your life. He also offers three comprehensive workout routines—beginner, intermediate and advanced—that will whip anyone into top shape. Just in case you’re wondering, Metzl believes people should exercise seven days a week.

 

Buy it here.

The Silver Lining: A Supportive and Insightful Guide to Breast Cancer

By Hollye Jacobs, RN

 

Part memoir, part self-help book, The Silver Lining details, in a very candid fashion, the treatment and recovery of breast cancer patient Jacobs. A registered nurse, Jacobs provides the information she wishes she had had when she went through this ordeal. She tells women, for instance, that is it normal to feel letdown after treatment has ended as is questioning your survival when other people have died. Jacobs’ struggle was documented by her friend, well-known photographer Elizabeth Messina, whose romantic and luminous images appear throughout the book.  

 

Available March, 2014; preorder it here.

Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks Without Prescription Drugs

By Janet Bond Brill, PhD, RD, LDN

 

Almost one in three Americans over 20 has high blood pressure, which is considered one of the most treatable causes of heart disease and strokes. Yet a majority of people with the condition fail to keep their blood pressure under control, at least in part because hypertensive medications produce lots of side effects, like fatigue. Blood Pressure Down presents a credible plan to lower your blood pressure without medication via diet, exercise and stress reduction. Some key foods include kiwis (almost as much potassium as bananas but with half the calories), low-fat yogurt (tons of calcium), dark chocolate (packed with flavanols) and red wine (it combines the benefits of antioxidants and alcohol). The book also recommends a daily glass of low-sodium vegetable juice as a way to get a megadose of potassium.

 

Buy it here.

Disease Proof: The Remarkable Truth About What Makes Us Well

By David L. Katz, MD with Stacey Colino

 

Studies have shown that four factors—being physically active, eating a healthy diet, maintaining a normal weight and not smoking—can reduce our odds of developing a chronic disease by a whopping 80 percent. The problem, of course, is that most of us have a hard time making the necessary changes. That’s where Disease Proof comes in. In this encyclopedia tome, Katz and his coauthor Colino (a frequent More contributor) help you develop the skills needed to propel your health to a different level. For instance, they suggest a “taste bud rehab” program that includes pairing healthful foods you don’t like (such as beets) with those you do (such as blue cheese, walnuts and spinach salad). Result? Your liking for some foods rubs off on ones you initially didn’t enjoy. This is called “flavor-flavor” learning and it helps people develop a taste for a wider range of foods.

 

Buy it here.

Next: 7 Books for Food Lovers

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First Published Tue, 2013-11-26 22:55

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