Following last week’s Eat By Design Seminar several Practice Members have asked me to offer up a list of my favourite nutrition books.
And as I mentioned at the seminar, I too find it frustrating that there are so many diet and health books that continue to come out on a regular basis many of which completely contradict one another all written by seemingly intelligent and experienced “experts” in the field. Unfortunately, this will always be true no matter what, which is why I thought it would be important for me to post this list to help you cut through all of the hype.
In no particular order, here are 9 of the best books about nutrition and health that have helped to shape Eat By Design in one way or another.
1. Good Calories Bad Calories – Gary Taubes
In this groundbreaking book, the result of seven years of research in every science connected with the impact of nutrition on health, award-winning science writer Gary Taubes shows us that almost everything we believe about the nature of a healthy diet is wrong. For decades we have been taught that fat is bad for us, carbohydrates better, and that the key to a healthy weight is eating less and exercising more. Yet with more and more people acting on this advice, we have seen unprecedented epidemics of obesity and diabetes. Taubes argues persuasively that the problem lies in refined carbohydrates (white flour, sugar, easily digested starches) and sugars–via their dramatic and longterm effects on insulin, the hormone that regulates fat accumulation–and that the key to good health is the kind of calories we take in, not the number. There are good calories, and bad ones. This book can be tough to get through, but absolutely worth it.
2. Why We Get Fat – Gary Taubes
An eye-opening, myth-shattering examination of what makes us fat, again from acclaimed science writer Gary Taubes. Building upon Good Calories, Bad Calories and presenting fresh evidence for his claim, Taubes now revisits the urgent question of what’s making us fat – and how we can change. Taubes reveals the bad nutritional science of the last century, none more damaging or misguided than the “calories-in, calories-out” model of why we get fat, and the good science that has been ignored, especially regarding insulin’s regulation of our fat tissue. He also answers the most persistent questions: Why are some people thin and others fat? What roles do exercise and genetics play in our weight? What foods should we eat, and what foods should we avoid? A much easier read than his first book.
3. It Starts With Food – Dallas and Melissa Hartwig
It Starts With Food outlines a clear, balanced, sustainable plan to change the way you eat forever–and transform your life in unexpected ways. It Starts With Food shows you how certain foods may be having negative effects on how you look, feel and live – in ways that you’d never associate with your diet. More importantly, they outline their life-long strategy for Eating Good Food in a clear and detailed action plan designed to help you create a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food. Ok, I admit I haven’t read this one yet..but I can’t wait to! I have flipped through it and it looks great…if its anything like their blog posts I know its going to be really good!
4. The Paleo Solution – Robb Wolf
The Paleo Solution incorporates the latest, cutting edge research from genetics, biochemistry and anthropology to help you look, feel and perform your best. Written by Robb Wolf, a research biochemist who traded in his lab coat and pocket protector for a whistle and a stopwatch to become one of the most sought after strength and conditioning coaches in the world. With Robb’s unique perspective as both scientist and coach you will learn how simple nutrition, exercise and lifestyle changes can radically change your appearance and health for the better. Along with the Primal Blueprint this is one of my favourites – a nice mix of science and humour.
5. The Primal Blueprint – Mark Sisson
If I had to pick a book to read first, this would be it. The Primal Blueprint is a simple, flexible plan to help you look and feel your best without struggling or suffering, by adapting the simple lifestyle practices of our hunter-gatherer ancestors into modern life. Sisson presents the compelling premise that you can reprogram your genes in the direction of weight loss, health, and longevity by following 10 immutable Primal Blueprint lifestyle laws validated by two million years of human evolution.
6. Protein Power – Michael Eades
If smoked salmon and cream cheese omelettes, sautéed jumbo shrimp, and double-patty burgers suit your palate, belly up to the Protein Power diet: “Not a high protein diet” but “an adequate protein diet.” Doctors Michael R. and Mary Dan Eades make a persuasive case in favor of “the diet we were meant to eat.” One of the biggest mistakes people make in their diets is not eating enough protein, this book dives deep into why protein is so important.
7. The Vegetarian Myth – Lierre Keith
Part memoir, nutritional primer, and political manifesto, this controversial examination exposes the destructive history of agriculture—causing the devastation of prairies and forests, driving countless species extinct, altering the climate, and destroying the topsoil—and asserts that, in order to save the planet, food must come from within living communities. In order for this to happen, the argument champions eating locally and sustainably and encourages those with the resources to grow their own food. Further examining the question of what to eat from the perspective of both human and environmental health, the account goes beyond health choices and discusses potential moral issues from eating—or not eating—animals. Through the deeply personal narrative of someone who practiced veganism for 20 years, this unique exploration also discusses alternatives to industrial farming, reveals the risks of a vegan diet, and explains why animals belong on ecologically sound farms. Everyone should read this book, vegetarian and non-vegetarian alike.
8. Wheat Belly – William Davis
I just finished this one. A fascinating look into the harmful effects of wheat. A renowned cardiologist explains how eliminating wheat from our diets can prevent fat storage, shrink unsightly bulges, and reverse myriad health problems. Every day, over 200 million Americans consume food products made of wheat. As a result, over 100 million of them experience some form of adverse health effect, ranging from minor rashes and high blood sugar to the unattractive stomach bulges that preventive cardiologist William Davis calls “wheat bellies.” According to Davis, that excess fat has nothing to do with gluttony, sloth, or too much butter: It’s due to the whole grain wraps we eat for lunch.
9. The Paleo Diet – Loren Cordain
Dr. Loren Cordain demonstrates how, by eating your fill of satisfying and delicious lean meats and fish, fresh fruits, snacks, and non-starchy vegetables, you can lose weight and prevent and treat heart disease, cancer, osteoporosis, metabolic syndrome, and many other illnesses. One of the first books I ever read about “paleo”, and although I don’t agree 100% with Dr. Cordain’s recommendations, hence why Eat By Design was created, he provides a wonderful account of our ancestors nutritional habits.
What are your favourite books about food and nutrition? Please comment below with any you feel I’ve missed.
Dr. Michael Gibson has committed himself to helping others to live the best life possible. After graduating with a Bachelor of Kinesiology from the University of Western Ontario, he received his Doctor of Chiropractic Degree and Masters of Science in Chiropractic Sports Science from Life University. He is the co-creator of Life By Design, owner of The Wellness Group, and co-owner of CrossFit 613. His passion for empowering families runs deep. After experiencing the loss of his sister due to illness, Michael’s purpose became reaching and teaching as many as possible the foundational principles of an extraordinary life. Since that time he has passionately pursued and been successful in living out his dream. He maintains a busy family chiropractic practice, a full speaking schedule and finds time to implement the principles and practices of Life By Design in his own life.
