FitSugar

Book Review: The 5 Factor World Diet by Harley Pasternak

FitSugar — Wed, 03 Feb 2010 10:00:50 -0800

Celeb trainer Harley Pasternak has traveled the world while keeping A-list celebs in A-plus shape, and he took some notes on international eating habits while on the road. Harley has turned his studies into the 5 Factor World Diet ($25), equal parts cross-cultural study and cookbook. The book makes for an interesting read and some tasty meals.

Pasternak selected 10 countries with the lowest obesity rates and highest life expectancies and studied what they eat, how they eat it, and how they burn it off. His world diet includes chapters on each country's dietary staples and food philosophies, including Japan, Singapore, Sweden, France, and Israel. The chapters are peppered with tips from each nation, like in Japan there is an emphasis on food presentation as well as flavor. We also learn that Swedes practice lagom, which means "just enough," eating until they are satisfied but not full. We learn that cabbage is popular in both Japan and Sweden and that yogurt is a staple in France as well as Israel.

Harley has taken popular dishes from each country to create the recipe portion of the book as well as a month of meal planning. His diet philosophy centers on the number five: you eat five small meals a day (or three meals and two snacks) to stabilize insulin levels; all meals need to meet the following five nutritional criteria and contain protein, carbs (healthy whole grains of course), fiber (5 to 10 grams in every meal), healthy fats, and a low-calorie, sugar-free beverage. His recipes are simple, using only five main ingredients or less. You can learn about the ins and outs of his diet plan at his website.

I tested a recipe last night, the Chinese 5-Spice Halibut, since it pays tribute to the number five. To see the recipe, just read more.

Five-Spice Halibut
Harley Pasternak's 5 Factor World Diet

Ingredients

1 teaspoon finely grated lime zest
2 tablespoons fresh lime juice
1 teaspoon olive oil, divided
2 teaspoons peeled and minced ginger
1/2 teaspoon Chinese five-spice powder
2 halibut fillets (about five ounces each)
4 ounces sugar snap peas
2 cloves garlic, sliced
1 1/2 cups cooled brown rice, warmed

Directions

In a medium nonreactive bowl, combine the lime zest, lime juice, oil, ginger, and five-spice powder. Add halibut and turn to coat. Refrigerate for 30 minutes or up to two hours.
Coat a medium nonstick skillet with cooking spray. Add the fish; cook for four minutes per side, until just cooked through. Transfer to a platter; cover to keep warm.
In the same skillet over medium heat, cook the peas for 4 minutes, until tender-crisp, stirring often. Add the garlic; cook for one minute.
Serve the halibut and peas atop the rice.

Serves two.

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The meal was tasty (I will definitely be making it again) and the ingredient list is indicative of most of the others in the book: low in fat, low in salt, high in spice. The book is definitely a primer on clean cooking. I do wish there were photos of some of the dishes since I find them inspirational when perusing a cookbook. Harley is not into calorie counts, but I am still curious about the nutritional makeup of each of the dishes. There are a few details omitted from recipes, like how high the flame should be to cook the fish in the recipe above, and the ingredient olive oil is followed by the word "divided," which is confusing because the ingredient is listed once in the directions.

The recipe I prepared was easy to make, and many other recipes look enticing: Eggplant Caponata from Italy, Herb Falafel from Israel, and Swedish Pancakes with Raspberries. I like the idea of exploring other cultures' health habits in the kitchen, knowing I am not going to be racking up the calories while doing so since the recipes were prepared by healthy living guru.

Book Review: Core Performance Women

FitSugar — Wed, 06 Jan 2010 09:00:29 -0800

After dealing with a back injury, I was drawn to Pilates - it was the only thing that lessened the pain. Why? Because it was all about creating core strength. So of course the title Core Performance Women ($32.50) piqued my curiosity. Written by trainer Mark Verstegen and journalist Pete Williams, the book is much more than a fitness regimen. A little over a third of the book is dedicated to diet and nutrition. Verstegen, who has trained the likes of soccer star Mia Hamm and NFL quarterback Brett Favre, states early in the book, "The nutrients you decide to eat and the delivery form that you choose to eat them in will directly affect the way you think, feel, and act." Food fuels your everyday life, not just your workout. The Core Performance eating philosophy is a non-diet; it's not about deprivation, but "proper fuel for a hectic life." In fact, Verstegen even refers to meals as fueling times. He also offers simple-to-follow rules for eating, like focusing on lean protein and unprocessed carbs.

To hear about the fitness section of the Core Performance, read more.

While I can talk about food for hours, the movement section of the book got me seriously fired up - there's an entire section on foam rollers. The workouts consist of "pillar prep," which is essentially core work and variations on planks and bridges, followed by movement prep (lunges of all sorts and more) to warm up the body for strength and power training with dumbbells and cables. The strength training exercises build on the movement prep exercises by either adding weights to the exercise or by complicating the movement pattern. The book even contains a section on trigger-point self-massage with tennis balls, a great way to fend off overuse injury. There is even a section on what to massage when you have pain in different body parts - low back, knee, hip, etc. It's a weekend warrior's guide to incorporating fitness into the workweek.

If one of your New Year's resolutions was to train for a race or get back in shape, I suggest you invest in this book. It is a thoughtful eating and training regimen to help you obtain your goals and avoid injury. You can find the book on Amazon for $11 off the cover price.

Cookbook Review: The Art of Simple Food

FitSugar — Tue, 08 Dec 2009 14:09:58 -0800

Call her what you will, but it's undeniable that Alice Waters is a pioneer in sustainable cooking practices. I personally had never even heard of eating locally or organic until I had a conversation about Waters's famed northern California restaurant Chez Panisse, which opened in 1971. Today restaurants and grocery stores are filled with the words "local," "organic," and "sustainable," as well as a laundry list of farm-sourced ingredients.

If eating simply prepared food culled from fresh ingredients is your thing, The Art of Simple Food by Waters is a must-have cookbook. There's nothing revolutionary about the 200 recipes within its pages - sauces, pastas, soups, veggies, meats, seafood, desserts, and so on, but when prepared the familiar recipes seem almost perfect in flavor, texture, and presentation. I also love that it's geared to the home cook and that most of the meals are extremely easy to prepare. If any recipe is remotely challenging, Waters does a good job of explaining proper technique thoroughly.

To hear why I love this cookbook, read more.

Dishes familiar to an American palate share space with staples found in French and Italian cuisine, and all the recipes feel slightly comforting and rustic. Though this is not a cookbook advertised as being lowfat or light, I do think the philosophy behind it is both mindful and healthy: food is precious, eat locally and seasonally, don't waste, and cook and eat together. Waters also pushes the importance of gardening, composting, and recycling. To me The Art of Simple Food is much more than a cookbook; it helps alter the way you look at your food.

If you are looking for healthy, light recipes, I still think this is great cookbook to pick up. The book stresses the use of fresh produce, whole grains, and organic meats. In those times where butter or fat is called for, I've been able to cut down on the amount without sacrificing taste. Woven throughout the recipes are great tips too - how to roast and bake, tips on cooking the best polenta, baking secrets, and more. It's a great mix of how-to and recipes that is destined to be a go-to cookbook on anyone's shelf.

Also, the roast chicken from this cookbook is hands down the best I've ever tasted. Simple but amazing.

Must-Read: The End of Overeating

FitSugar — Tue, 23 Jun 2009 13:10:33 -0700

He took on big tobacco as the head of the FDA, then once out of the government Dr. David Kessler decided to take on America's growing obesity problem, focusing on the issue of overeating. His motivation was personal this time, having dieted on and off for years watching his scale yo-yo up and down.

In his new book The End of Overeating, Kessler explains why foods that takes you to your bliss point are not only preying on human biology, but these foods have also been engineered by the food industry to whet your appetite. Kessler lays out his arguments like a scientist, backing up almost every point. It is easy to get bogged down by these reports, but from them you learn how and why we crave sugar, fat, and salt. The author makes a point to reemphasize that eating more calories than you burn creates weight gain and that we wasted a couple of decades finger-pointing at specific macronutrients. Kessler also details the inner workings of the food scientist and research used to engineer food to ensure it not only tastes good, but will make you want to keep tasting until well beyond satiety. All in all, the book details why many Americans are obsessed and even addicted to food. To see what Kessler has to say about the actual process of ending overeating continue reading.

Weekend Reading: What I Talk About When I Talk About Running by Haruki Murakami

FitSugar — Sat, 06 Dec 2008 03:30:00 -0800

Reading about running inspires me to lace up my sneakers and hit the pavement. However, when I am curled around a book late at night in my PJs, a run isn't really a viable option. Setting my alarm, putting my running clothes out, and planning my route for the following morning - these are things I can do at 11 p.m. Reading What I Talk About When I Talk About Running, by one of my favorite novelists Haruki Murakami, definitely had me picking out sports bras and socks by the light of my bedside reading lamp. The tone of the book is considerably more contemplative than Dean Karnazes' book 50/50, but it still makes you want to get out and run.

Murakami is a solitary guy who began experimenting with running around the same time he began writing novels and explains how those separate activities influenced each other. He explains that he is not naturally a runner or a writer, but you can feel his pride at committing to both activities for years. I fully appreciate that he blows the hard drinking, cigarette smoking stereotype of novelists out of the water. He has run a marathon every year and has even started competing in triathlons. He explains that running keeps him healthy so he can keep writing. To him the endurance required to run 26.2 miles is not that much different from writing a novel. Murakami really enjoys running, even on the days he has to beat his leg muscles to start moving and you can feel his quiet love of running on each page.

I also appreciated that I could pick up this book, flip to any page, and find myself absorbed by Murakami's thoughts on running. He is a regular dude who runs. He just also happens to write really great novels too. This book would make a great gift for the runner your life, and you can put it on your wish list too.

Find it online or at your local bookstore. Enjoy the read, but keep your sneakers close!

Weekend Reading: 50/50 by Dean Karnazes

FitSugar — Sun, 28 Sep 2008 03:30:00 -0700

You might know Dean Karnazes as the Ultra Marathon Man. In fact that is the url to his fancy website. Not only can this man run, run and run, he also writes entertaining and motivating books.

The subtitle of Karnazes' latest book, 50/50 ($25), which he co-authored with Matt Fitzgerald, explains the book: "Secrets I Learned Running 50 Marathons in 50 Days-and How You Too Can Achieve Super Endurance." I will admit, I find the thought of running a single marathon daunting, let alone 50 races back to back, in 50 different states. The endurance I gained from this book can be measured in pages per night. I flew through this book and thoroughly enjoyed it.

The tone of the book is very chatty as Karnazes explains how the idea for doing 50/50 evolved and how it came to pass. He details every race and peppers his prose with helpful running tips like what to eat, what to wear, how to catch your second wind. Mostly, he wants you to get out and go for a run. Karnazes emphasizes the importance of listening to running advice and then experimenting with it to find out what works for you and your training regimen. After burning the midnight oil many nights reading, I always woke up inspired to lace up my sneakers and hit the road. As a runner who struggles with both speed and endurance, I appreciated his humble preface where he repeatedly states that he is just an average guy. His average-ness is our opening to create and meet our own challenges. I think both running newbies and old timers will enjoy this book. You can find it at Amazon, but why not just run down to your local running store to get your copy.

Weekend Reading: Chalked Up by Jennifer Sey

FitSugar — Sat, 02 Aug 2008 03:00:00 -0700

With the Summer games less than a week away and gymnastics on the top of my list of sports to watch, I was looking forward to reading Chalked Up by 1986 US Gymnastic Champion Jennifer Sey. Her memoir of the US gymnastic scene in the 80s is truly a page turner. This coming of age story is as much about the sport as Sey's overachieving, fiercely competitive personality. Although those traits might often be construed as negative, for a thirteen year old competitive gymnast they are essential.

The book is a bit repetitive, but the rhythm mirrors the relentless repetitions of "sticking" a complicated beam routine ten consecutive times. Her accounts of her injuries are particularly painful to read, and broken bones are celebrated as preferable injuries to career ending knee dislocations. Sey definitely delves into the darker side of gymnastics, how it denies a little girl childhood and denies a budding teenage womanly curves. Sey is berated for having three percent body fat at age 18 and this after abusing laxatives for years, and she states repeatedly that gymnastics is a sport for girls and at 17 she is over the hill.

There's more so read more.

Witnessing someone's struggle with her demons definitely holds a reader's interest, and to this story add the element of public competition of one of America's favorite women's sports and you have a page turner. Sey's demons are internal (perfectionism, body image) and external (the unforgiving apparatus like uneven parallel bars, four inch wide balance beam, the vault). Her internal struggles follow her into adulthood, but as a mother of two with a career in advertising she has definitely carved a life beyond gymnastics.

You can see clips of her performing feats in competition at her website and you can buy her book online or check your local bookstore. It is a quick read and you could definitely finish it by August 10th when the female gymnasts begin competing in Beijing.

Book Review: TravelFit London

FitSugar — Wed, 25 Jun 2008 11:00:00 -0700

Vacations and honeymoons are a great time to sit back and relax, but that does not mean you have to let all your healthy efforts go to waste. If you and your new spouse are heading to London for your honeymoon then you'll definitely want to bring along TravelFit London ($15).

This handy, little travel guidebook gives you the ins and outs on how to keep off holiday weight gain in a city that treasures its fish 'n' chips. From finding bike tours to health clubs that offer day passes, to health-food stores, to walking tours, you'll be sure to keep up with your health while still be able to take in the sights. I love that it's small enough to fit in your purse so you can take it on all your outings. After all, Ben may be big, but you don't have to be.

If the City of Lights is your destination, be sure to check out TravelFit Paris.

Book Review: Half-Assed by Jennette Fulda

FitSugar — Wed, 04 Jun 2008 14:30:00 -0700

The clever title and cover image of Half-Assed ($15.95) brought more than a delighted half-smirk to my face. After reading the tag line "Think the last 20 pounds are the hardest? Try the last 200," I realized that the author was standing in one of the pant legs of pants she used to fit into. Then I was amazed. I never thought a weightloss memoir would be a page turner, but this book certainly was. Fulda is funny and insightful, and the book is littered with gems like: "Being fat is like having a built-in asshole detector." She compares the process of building muscle by lifting weights, the destroy and rebuild cycles, to the many incarnations of Rome. And we all know that Rome wasn't built in a day.

Her path to losing weight is not a direct one. Muffins and hormones can create mundane detours, but she fights them off. What I enjoyed most about the book was Fulda's realization that she enjoyed cooking and exercising, that eating well and working out made her actually feel better. She experiments with star fruit and flax seeds. She starts running and takes up Pilates. She writes "Weight loss itself was a somewhat empty reward. All the cool things I could do because of my new fitness and health were the real prize."

At the beginning of Half-Assed, Fulda weight 372 pounds, and by the end she is down 200 pounds but still shy of her goal weight. Although the book is satisfyingly written, you do end up wanting more and because Fulda still writes her Half of Me blog, you can still keep up with her. Get her book here.

Source

Cookbook Review: Baking with Agave Nectar

FitSugar — Tue, 08 Apr 2008 07:30:00 -0700

I have tried many sugar substitutes in my day. Mostly out of curiosity and in a vain attempt to quell my sweet tooth. In my search I must say that agave nectar works the best for me. It is sweet, without being overly sweet and it is great in tea and salad dressing. I was curious to bake with it and found Baking with Agave Nectar ($15.95) and thought I would give it a whirl.

The cookbook contains over 100 recipes from cookies to ice cream – some vegan recipes and some that include milk, eggs and butter. Many of the recipes sound tasty and I appreciate the fact that the author, Ania Catalano, includes easy to find whole wheat pastry flour as a substitute for the not so easy to find sprouted spelt four. The directions are easy to follow and the photographs are lovely; I just wish there were more of them. If you are new to cooking with ingredients typically considered health food, Catalano includes a detailed glossary of terms with in depth explanations of things like carob and guar gum. The introduction is equally inspiring.

Since I had a vegan houseguest this weekend I whipped up a batch of vegan Linzer torte cookies. The recipe took well under an hour to make (super quick) and my daughters thoroughly enjoyed helping me make the cookies as well as eating the final product. These Linzer cookies (made with almonds and raspberry jam) are truly healthy cookies. I found myself eating them after running like I would an energy bar. Next on my list to make from this book is Skinny Vanilla Bean frozen yogurt, banana cream pie and the agave Margarita.

I liked the recipe so much I wanted to share it with you. To check out the Linzer cookie recipe just read more.

Vegan Raspbery Linzer Torte Cookies
Baking with Agave Nectar by Ania Catalano

This is as healthy as any cookie can get!

Ingredients

2 cups raw almonds
2 cups regular rolled oats (not quick cooking)
2 cups sprouted spelt four or whole wheat pastry flour
1 teaspoon cinnamon
1/3 cup light agave nectar
1 cup canola oil
1 cup juice-sweetened raspberry preserves

Directions

Preheat over to 350 degrees. Line 2 baking sheets with parchment paper.
Place almonds in a food processor and grind to a fine meal, about one minute. Remove and set aside.
Place the oats in the food processor and grind to a fine meal.
Return the almonds to the food processor along with the flour, cinnamon, agave nectar, and canola oil. Pulse to combine all the ingredients.
Roll the dough into walnut-size ball and place on the prepared baking sheets. Using your thumb, press an indentation into the center of each ball.
Fill the indentations with preserves.
Bake for 10 to 12 minutes on the baking sheets, then transfer to cooling racks to cool completely.

Reprinted with permission from Baking With Agave Nectar: Over 100 Recipes Using Nature's Ultimate Sweetener by Ania Catalano. Copyright (c) 2008 Celestial Arts Press, Berkeley, CA. www.tenspeed.com. Publisher retains all copyrights and the right to require immediate removal of this excerpt for copyright or other business reasons.

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You can buy the book here.