The 30 Day Ketogenic Cleanse

The 30 Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans
By Maria Emmerich
Victory Belt Publishing
Retail Price: $34.95
Amazon Price: $20.78

Book Description:

For those who are brand-new to keto and those who are getting back on track after falling off the wagon, the first 30 days on a ketogenic diet can be challenging. As the body adapts to burning fat (ketones) rather than sugar for fuel, cravings can arise, and some people find that they just don’t feel so great. Many fall victim to the temptation to give up before they can truly experience the benefits of being keto-adapted. The 30-Day Ketogenic Cleanse isn’t like most juice or other cleanses where you starve throughout the entire process. Keto expert Maria Emmerich offers tasty whole-food recipes—all dairy-free and nut-free—that are filling and satisfying and keep cravings at bay. Plus, she offers helpful tips and tricks for making it through the adjustment period.

The 30-Day Ketogenic Cleanse is a guidebook for healing the body from the inside out. Most people attempting a keto diet do it completely wrong. Maria Emmerich, on the other hand, bases this cleanse on a true, well-formulated ketogenic diet, helping readers reset their metabolism, regain health, lose weight, and tap into increased energy levels. This book includes:

  • A detailed explanation of how sugar causes inflammation and leads to disease
  • 30-day meal plans to kick-start ketosis, with corresponding shopping lists
  • 30-day Whole30-compliant meal plans, with corresponding shopping lists
  • A wide variety of amazing recipes, with suggestions for combining those recipes into delicious and satisfying ketogenic meals
  • Easily accessible lists of approved keto foods and foods that hold people back from ketosis
  • Tips on how to eat to balance hormones, sleep better, feel better, and lose weight while following a ketogenic diet
  • Guidance for maintaining ketosis after a successful 30-day cleanse
  • Recommendations for supplements to help heal from poor eating habits
  • A bonus slow cooker chapter to help make life easier!

Review

This is a fantastic primer to the Ketogenic  diet.  Author Maria Emmerich certainly knows her stuff and is prepared to share it in this book.   It is quite a large book, but is easily managed because it is broken down into 5 parts:  Heal Your Body, The Ketogenic Kitchen, Meal Plan and Shopping Lists, Cleansing ketogenic Recipes, and Resources.  Depending on where you are on your journey into the keto lifestyle, you can pick wherever you would like to begin reading.  The author’s explanations of this diet and the tips to help get you started are very good and easy to apply to your life  The meal plans and shopping lists that are included are very helpful and a great resource.   There may be some  ingredients you cannot find easily, but you always can substitute with what you can find.  The recipes look great and are easy to prepare and are great for leftovers.  I was very impressed by this book and recommend it to others who wish to learn about the Keto lifestyle.

~Reviewed by Tricia C.

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    Deskbound

    Product DetailsDeskbound: Standing Up to a Sitting World
    By Kelly Starrett
    Victory Belt
    Retail Price: $39.95
    Amazon Price: $24.95

    Book Description:  You’d better stand up for this bit of news.

    Sitting can wreak havoc on your health, and not just in the form of minor aches and pains. Recent studies show that too much sitting contributes to a host of diseases—from obesity and diabetes to cancer and depression. The typical seated office worker suffers from more musculoskeletal injuries than those workers who do daily manual labor. It turns out that sitting is as much an occupational risk as is lifting heavy weights on the job. The facts are in: sitting literally shortens your life. Your chair is your enemy, and it is murdering your body.

    In this groundbreaking new book, Dr. Kelly Starrett—renowned physical therapist and author of the New York Times and Wall Street Journal bestseller Becoming a Supple Leopard—unveils a detailed battle plan for surviving our chair-centric society. Deskbound provides creative solutions for reducing the amount of time you spend perched on your backside, as well as strategies for transforming your desk into a dynamic, active workstation that can improve your life.

    You will learn how to:

    Easily identify and fix toxic body positions

    Eradicate back, neck, and shoulder pain

    Mitigate carpel tunnel syndrome forever

    Organize and stabilize your spine and trunk

    Walk, hinge, squat, and carry with peak skill

    Perform daily body maintenance work using 14 mobility templates for resolving pain and increasing range of motion

    Whether your goal is to maximize your performance in or out of the workplace, lose weight, or simply live pain-free, Deskbound will work for you. It is a revolutionary cure for death-by-desk.

    Review

    I work at my computer all day and I do notice the effects that it has on my body.  I was looking for a way to add mobility into my work day and this book not only gave me ideas, but the strategies to actually implement them into my daily life. It is well illustrated and broken down in such a way that it can put use immediately. I am feeling the difference already! The book is quite large, but you don’t need to read it cover to cover at once.  It is easy to navigate and find the sections that apply to your own situation.  I feel that everyone with a desk job needs to get a copy of this book to improve their quality of life.

    ~Reviewed by Dave H.

    Giveaway
    For a chance to win a copy of this book email us by May 15 with a tip on how you stay mobile at work!

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      Hungry Girl Clean and Hungry

      Product DetailsHungry Girl Clean & Hungry
      By Lisa Lillien
      St. Martins
      Retail Price: $19.99
      Amazon Price: $11.99

      Book Description: 

      Hungry Girl Clean & Hungry: Healthy Recipes for Clean Eating in the Real World

      Complete with full-color photos of EVERY recipe, Hungry Girl Clean & Hungry combines the best of Hungry Girl with the best of clean eating. The food is still guilt-free, and the portions are still huge…but now Lisa Lillien is highlighting CLEAN ingredients and doing away with artificial and processed foods. This book gives mainstream America delicious, satisfying, and clean recipes, using healthy ingredients found in supermarkets everywhere. The best part? The recipes are so easy, anyone can make ’em!

      Featuring…
      90 vegetarian recipes
      108 gluten-free recipes
      56 recipes in 30 minutes or less
      43 recipes with 5 ingredients or less

      Recipes like…
      PB&J Waffles (203 calories)
      BBQ Meatloaf (196 calories)
      Hawaiian Shrimp Fried Rice with Pineapple (229 calories)
      Fudgy Flourless Chocolate Cake (100 calories)

      Finally… a real-world (and DELICIOUS) approach to clean eating!

      Book Review

      I have been following the work of Lisa and her Hungry Girl for years.  I have always been intrigued with her high energy and creativity when it comes to preparing food.  I used a lot of her earlier books, then when I moved to a less processed diet, I had to rethink using most of her recipes.  However, with her latest book Hungry Girl Clean & Hungry, I am back to using her cookbook on a regular basis.  This book is full of clean, easy, and satiating recipes that make my life so much easier when it comes to time in the kitchen.  There are so many things to choose from and all are delicious and good for you.  To me the whole point of Ms. Lillien’s approach to cooking is just start cooking. Don’t rely on take out, fast food or sticking some cardboard box in the microwave. It’s cooking, not nuclear physics. Homemade meals are less expensive and better for your health.  I highly recommend this cookbook to get you started.

      ~Reviewed by Rosie B.

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        The Effect Of Weight Loss On Heart Health

        Being overweight can result in an increased risk of heart disease. In order to know if you are overweight, you need to check your body mass index or BMI. This can be done using a BMI calculator on the internet or by calculating it yourself, which means taking your weight in pounds and dividing it by your height in inches squared. You then multiply that number by 703 to get your body mass index.

        A body mass index of between 18 and 25 is considered normal. A body mass index of 25 to 30 means you are overweight and a body mass index of above 30 means you are obese.

        If you are overweight or obese, you need to do what you can to get your BMI values into the normal range. It means getting in shape through regular exercise and eating foods that are lower in calories and fat.

        You don’t have to lose a ton of weight in order to lessen your risk of heart attacks and strokes.

        A weight loss of just 5 to 10% will greatly lessen your risk of the various types of heart disease, including stroke, heart attacks, or peripheral vascular disease. 

        The Results of a Recent Study

        Researchers who published a study in the New England Journal of Medicine found that when you reduce the number of calories you take in, the actual type of diet you choose isn’t as important. It means you can eat a low fat diet, a low carb diet, or a high protein diet, as long as the total calorie count is below that which sustains your weight.

        An average person needs between 2000 and 2500 calories per day to sustain their weight. If you can reduce the number of calories you take in per day to 500 calories less than your baseline, you can lose up to a pound of body weight per day, regardless of where you choose to reduce those calories.

        It isn’t as much about a specific balance of carbs, protein, or fat but depends on the total caloric count per day. Also, keep in mind that if you become very physically active you can actually eat more calories daily and still lose weight.

        Weight Statistics

        According to the organization that takes measurements of our health (the Centers for Disease Control and Prevention or the CDC) about 66% of adults in the US are considered to be overweight while as many as 1/3 of us are to be considered obese.

        If you fall into either of these categories, you will be able to lose weight through calorie reduction and will not become one of the statistics at risk for heart disease.

        The Role of Exercise

        Besides decreasing your calorie count by 500 calories per day, you can increase your level of exercise.

        You can do this by running, brisk walking, cycling, swimming, or any other activity you enjoy that raises your heart rate and respiratory rate. This is called aerobic exercise and should be done about thirty minutes a day 3 to 4 times per week.

        On the other days of the week, you can do anaerobic exercise, which means lifting weights or using specialized weight machine. Anaerobic exercise can increase your muscle mass, which makes it easier to lose weight because your basal metabolic rate will be higher allowing you to burn more fat even when at rest.

        Between aerobic exercise and anaerobic exercise, you will be exercising thirty minutes a day every day of the week. It’s just thirty minutes and won’t take up too much time for the benefit it gives you.

        How Does The Heart Respond To Weight Loss?

        If you lose just ten percent of your body weight (which is twenty pounds for those who weigh 200 pounds already), your heart will respond accordingly and these things will happen:

        • Your blood vessels will be more elastic. The blood vessels will be less narrow and will be more elastic when you exercise. This reduces the workload on your heart and will take the stress away so your heart can function more effectively. There will be less fat in your arteries, which collects on the lining of blood vessels, forming plaques that narrow the arteries and can increase the chances that a blood clot will close off the arteries, causing strokes, peripheral vascular disease, and heart attacks.
        • Your blood pressure will be lower. There is a direct connection between your weight and blood pressure. The lower your weight, the lower is the risk of developing hypertension, which can lead to heart disease. Exercise also lowers blood pressure, which is another reason to include exercise as part of your weight loss program. You can also take medications for hypertension that might need to be reduced if you can successfully lose some weight.
        • Your blood lipids will be lower. The amount of lipids in your blood will be lower when you lose weight. Losing weight can decrease your triglyceride level, can raise your HDL cholesterol (the good cholesterol), and can lower your LDL cholesterol (the bad cholesterol. All of these changes will improve your heart health.
        • Blood clots will diminish. If you lose weight, it is less likely that you will develop blood clots, which means that your chances of having a blood clot close off an artery will decrease and the chance that a blood clot in your leg could break off, resulting in it travelling to your lungs, brain, and heart.
        • Your belly fat will go down. It turns out that the amount of fat you retain around your belly greatly increases the risk of heart disease. In a study out of the journal, Cardiology showed that belly fat could contribute to heart disease, even in people who are otherwise of a normal weight. Weight loss around the belly can reduce your risk of developing this complication.
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          The Daniel Fast for Weightloss

          Product DetailsThe Daniel Fast for Weight Loss
          by Susan Gregory
          Tyndale Momentum
          Retail Price:  $15.99
          Amazon Price: $9.02

          Book Description:  If you’re tired of chasing the latest diet fad only to find that you’ve gained weight, it’s time to try an entirely different approach. The Daniel Fast for Weight Loss succeeds where other programs fail because it focuses on your relationship with God as well as on your relationship with food. Once you discover the pleasures of eating the food God has provided for optimum health, you will not want to turn back. The Daniel Fast for Weight Loss offers a strategic, biblically based plan backed by solid research that will eliminate your cravings and help you to drop those unwanted pounds once and for all.

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          Ditch the Wheat

          Product DetailsDitch the Wheat
          By Carol Lovett
          Victory Belt Publishing
          Retail Price:  $34.95
          Amazon Price:  $19.22

          Book Description: 

          Ditch the Wheat. Three words and a cookbook that will forever change your life.

          Carol Lovett delivers a culinary masterpiece that will leave you satisfied and feeling terrific, while enabling you to happily break free of grains, gluten, legumes and dairy. Ditch the Wheat offers over 120 paleo-friendly recipes that are perfect for anyone looking to change their diet or just diversify their existing recipe box.

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          Goodbye Parkinson’s, Hello Life

          Product DetailsGoodbye Parkinson’s, Hello Life!: The Gyro–Kinetic Method
          for Eliminating Symptoms and Reclaiming Your Good Health
          by Alex Kerten and David Brinn
          Divine Arts
          Retail Price:  $18.95
          Amazon Price: $14.57

          Book Description:  Parkinson’s Disease, a disorder of the central nervous system, affects 1 million people in America and 10 million worldwide. In Goodbye Parkinson’s, Hello Life! Alex Kerten presents his breakthrough holistic technique that combines dance therapy, behavior modification, and martial arts, to prove that there is life beyond the diagnosis of PD. Goodbye Parkinson’s, Hello life! received “Recommended Reading” status by the Michael J. Fox Foundation and listings on the National Parkinson’s Association social media sites.
          Those who follow Kerten’s techniques and are committed to becoming “Parkinson’s warriors” can succeed in eliminating many, if not most, of their symptoms and return to a productive and fulfilling life. Instead of viewing themselves as Parkinson’s victims, the methods in Goodbye Parkinson’s, Hello life! will lead them to become healthy people with Parkinson’s. Includes 20 easy-to-follow exercises.

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          Healthy Fats Low-Cholesterol Cookbook

          Product DetailsAmerican Heart Association Healthy Fats, Low-Cholesterol Cookbook: Delicious Recipes to Help Reduce Bad Fats and Lower Your Cholesterol
          By American Heart Association
          Harmony
          Retail Price:  $18.00
          Amazon Price:  $12.75

          Book Description:   The classic cookbook for achieving heart health and wellbeing through a diet that is low in cholesterol and saturated fat–updated and revised with 200 recipes (including 50 new to this edition)

          Lose the bad fats, but not the flavor.

          Now in its fifth edition, American Heart Association Healthy Fats, Low-Cholesterol Cookbook provides the most up-to-date information on heart health and nutrition. Good-for-you food should also be satisfying, and the American Heart Association reveals how easy it is to replace the bad fats in your diet with healthier ones.

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          The Recipe Hacker

          Product DetailsThe Recipe Hacker
          By Diana Keuilian
          Cedar Fort
          Retail Price: $21.199
          Amazon Price: $15.19

          Book Description:  Break the recipe code for your favorite foods! Free of grains, gluten, dairy, cane sugar, and soy, The Recipe Hacker is a mouthwatering collection of your favorite comfort foods with a healthy twist. Learn to use easy ingredient substitutions to transform traditional dishes into real, healthy comfort food masterpieces, without sacrificing any of the flavor! Enjoy healthier, whole-food versions of Key Lime Pie Crispy Orange Chicken and Banana Pancakes Step-by-step photos, dozens of recipes, and delicious flavors will keep you coming back for more. Enjoy all the comfort foods you crave and keep your body (and skinny jeans) happy at the same time!

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          Paleo Home Cooking

          Product DetailsPaleo Home Cooking
          By Sonia Lacasse
          Victory Belt Publishing
          Retail Price: $34.94
          Amazon Price:  $19.61

          Book Description:

          A quick flip through the pages of this elegantly designed cookbook will convince you that eating healthy, wholesome food doesn’t mean that you have to sacrifice pleasure or flavor, and that making delicious food from scratch doesn’t have to be complicated. In fact, you’ll probably find that eating healthy is quite fun and rewarding! Every recipe in the book is brilliantly illustrated, and the photos won’t fail to make your mouth water.

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