Work Your Butt Off...

 Last week we featured books for brain health and overall health and wellness. This week we are featuring diet and exercise books to help you meet your goals.

"Sometimes it's the simple choices-like switching diet soda for regular; selecting a less-caloric sandwich at the fast food joint; stopping at just one dip into the candy bowl; filling up on salad rather than bread before your main course; or taking the kids for a bike ride instead of hanging out in front of the TV-that make the pounds melt away almost effortlessly. Whether you're a junk food junkie, an emotional eater, or even a mindless muncher, Good Housekeeping Drop 5 Pounds by Heather K. Jones offers hundreds of ideas for small and very doable changes in your diet that can add up to significant weight loss. The Diet Decoder quiz right at the start helps you pinpoint your particular eating patterns and food pitfalls, priming you for a transformation. Then, follow the icons to identify customized strategies that target your behavior. Plus you'll learn about diet destroyers like the hidden calories in “friendly” foods; simple substitutes that make both home-cooked and restaurant-bought foods less fattening; how to avoid holiday weight gain; and practical ways to incorporate exercise into your routine. Easy-to-follow charts identify “Diet Madness” meals and give you “Diet Makeover” alternatives, plus “Make This Swap” suggestions. Every chapter opens with “Drop 5 Top 5" strategies to ditch the pounds at home, at work, and at play. 

• Start with a self-quiz to diagnose your diet pitfalls
• Use our Diet Makeovers to end Diet Disasters
• Steal our Special Diet Tricks for Meal Skippers, Nonstop Nibblers, Liquid Calorie Lovers, Emotional Eaters, and Junk Food Junkies
• Mix and match our Drop 5 advice to change your diet according to your tastes and habits
• Choose from dozens of fat-blasting recipes to drop 5 pounds" (from Amazon.com)

"This completely revised and updated edition of the popular Mayo Clinic Diet is a practical, no-nonsense approach designed to help you lose weight and, most importantly, keep it off. The book includes step-by-step advice on key behavior changes to promote weight loss, plus four weeks of daily menus and all-new recipes. Based on years of experience with thousands of individuals trying to lose weight and research into the behaviors that do and don’t work, this guide establishes five habits to include in your daily routine, five habits to break, and five bonus habits to increase your chances of lasting success. The Mayo Clinic Diet includes: 

• A two week quick-start program designed to help you lose 6 to 10 pounds in a safe and healthy way

• A long-term maintenance plan in which you continue to lose 1 to 2 pounds a week until you reach your goal, and learn how to maintain a healthy weight for life

• Meal plans, recipes, food lists, tips on overcoming challenges, and much more" (from Amazon.com)

"Want to finally lose the weight and keep it off? Want to be able to eat the foods you love? Reaching your goals can only happen when you don't feel deprived and you continue to stay motivated. Now, celebrity trainer and star of the hit reality series The Biggest Loser, Dolvett Quince, tells you how to do all of that and more in his revolutionary program, The 3-1-2-1 Diet. This 21-day program works by manipulating your body's natural tendency to slow its metabolic rate in response to calorie restriction. It takes a new approach to getting lean-one scientifically based on changing up food and calories to tap into your body's potential to burn fat. This unconventional plan results in greater muscle and less fat than any other diet you've ever tried. Dolvett's effective eating plan is as easy as 3-1-2-1: three days of clean eating, one day of cheating, two more days of clean eating, and one final reward meal at the end of the week. No foods are off limits and you will never feel deprived because the plan is flexible enough to fit into any lifestyle. You'll lose weight fast-10 pounds or more in just 21 days-and you won't plateau. Dolvett's simple meal plans and delicious, easy-to-prepare recipes, together with his fast and effective workouts that combine cardio and body-shaping moves, will have you back in your skinny jeans in less than three weeks!" (from Amazon.com)

"A month from now, you'll wish you had started today. Yes, a month is all it takes to see long-term results. And seriously - even YOU can lose that weight! Food and exercise fads come and go, mainly because they just aren't sustainable. After a few days, you're hungry, bored, or hungry AND bored. That's why the Today Show's very first lifestyle and fitness correspondent, Jenna Wolfe, created her famous 30-Day Fitness Challenge for her viewers. The challenge was wildly successful because of its unprecedented and simple approach to everyday health and fitness - one small tip a day for 30 days. 

Now, in Thinner in 30, Jenna takes her foolproof program to the next level, giving you the tools and motivation you'll need to achieve your wellness goals with 30 small changes that add up to big results - in as few as 30 days. It's all possible without joining a gym, counting calories, or signing up for a trendy class you can't even pronounce. The perfect plan for busy men and women of all ages and fitness levels, Thinner in 30 puts the focus on small, bite-size tips which lead to long-term weight loss. Jenna blends athletic wisdom, laugh-out-loud humor, and easy-to-follow advice, like how many times to chew your food per bite, what the heck carbs are all about, and how to sneak in workouts without any time, money, equipment, or energy (pretty much covering any excuse you may have). Thinner in 30 will help you discover just how easy it is to get healthy without having to deprive yourself or work out 12 hours a day." (from Amazon.com)

Fitness expert and media icon John Basedow's body-transforming plan is literally Fitness Made Simple. After trying just about every fitness fad and gimmick with little success, John developed this multidimensional approach that is improving the bodies and lives of thousands of men and women, from teenagers to grandparents. Fitness Made Simple is not just about losing weight. It's about changing your entire body composition so that you increase lean muscle mass and decrease body fat. This easy-to-follow program eliminates all the guesswork for building the body of your dreams with John's comprehensive “Fitness Triangle”:

• Nutrition: By concentrating on natural protein sources, healthy fats, and slow-digesting carbs, you'll never be hungry, your junk food cravings will disappear, and fat will melt from your body.
• Exercise: Utilizing a combination of cardiovascular and weight training workouts, you'll look great, feel better, and strip away fat to reveal those six-pack abs!
• Supplementation: Not all supplements are created equal. John shows you which fat loss and muscle building products can actually produce cosmetically significant results, rather than just false hope and a depleted bank account.

Plus, John tells his own inspiring story of how he took control of his body and life, while accumulating years of health and fitness wisdom along the way. His signature “John-isms”--helpful quotes sprinkled throughout this book--will keep you motivated to stick with your new fitness lifestyle." (from Amazon.com)

"America’s favorite fitness expert presents a breakthrough program to win the war against aging–a battle she has personally fought and won. We all know that aging is inevitable–but how gracefully you age is up to you. Scientific research shows that we can turn back the clock and retain our youthful strength and energy through a targeted regimen of age-busting exercise and nutrition. Now, in Fit and Fabulous After 40, award-winning fitness expert Denise Austin presents her own revolutionary, sure-fire plan to help you stay healthy, strong, slim, and fabulous–no matter what your age. Built around Austin’s five-part pyramid plan of exercise, diet, health, beauty and attitude, Fit and Fabulous After 40 features a fat-blasting anti-aging regimen that helps you literally defy gravity (no more sagging body parts) and sculpt every inch of yourself, from chin to kneecaps with special “Stop-the-Clock” fitness routines. By exercising for just thirty minutes a day, and using cutting-edge fitness techniques such as yoga and Pilates-based exercises, you will build strength, shed extra pounds, improve flexibility and balance and look years younger. Austin then shows you how to eat for optimum health and vitality, with delicious slimming recipes that complement the vitamins and supplements she recommends. She also presents invaluable advice on common health concerns for women, such as menopause, breast cancer and heart disease, as well as special beauty tips–including anti-wrinkle exercises." (from Amazon.com)

The Exercise Bible is by Joanna Hall. "This is a guide to exercise and physical activity to help the reader achieve body wellbeing. It provides information on all types of exercise, whatever the reader's aims, fitness level, body shape, available time and budget. Each of the three exercises (cardiovascular, resistance and flexibility) necessary for whole body health are covered, with explanations of how they benefit the body, the types of sports that involve them and how to use them for maximum effect. Each of the chapters is supported by a number of practical exercise programs. Diet is also examined. Using scientific research, sample daily menus, recipes and advice on snacking and nutritional supplements, it shows how to eat and drink to optimize and boost energy." (from Amazon.com)

New Cookbooks for Those with Special Dietary Needs

     The library gets quite a few cookbooks every year and I must admit that I can't wait for them to arrive! Many of our patrons--myself included--love to try new recipes and we genuinely love to cook. Unfortunately, if you are like me, then there are some foods that just don't sit well on your stomach. What do you do when there are certain foods you absolutely can't (or won't) eat? Well, we have all sorts of cookbooks for people who have special dietary needs. Most recently we have acquired three new titles that have recipes to hit the spot with those who are vegetarian or those who have food allergies.

     The first book is the Idiot's Guide: Gluten-Free Eating by Elizabeth King Humphrey and Jeanette Hurt. It seems everywhere you turn these days someone is talking about going "gluten-free," but what does that really mean? If you are looking for the answer to that question (and many more), then this is the book to begin your journey. You will learn the difference between celiac disease, gluten allergy, and gluten intolerance. Included are tips for spotting glutenous foods at the market, at restaurants, and when traveling. The authors offer guidance on how to feed gluten-sensitive children--even picky eaters--as well as meal plans to help the whole family thrive on a gluten-free diet. Although this book doesn't have any color photographs of its more than ninety recipes, readers will enjoy them nonetheless. Personally, I have always had good luck with the books from Idiot's Guides, they are always informative and, for those who are just learning about a new subject, they are quite easy to follow and understand. Also included are lists of glossary of terms, product and shopping websites, delivery websites, communities, smartphone apps, support organizations, and other instructional sites. You will also find the shopping list and and food log pages helpful when you are just starting your gluten-free lifestyle.

     The next title in this group is from Good Housekeeping; it's called Vegetarian: Meatless Recipes Everyone Will Love. Before you get to the recipes, there is a short introduction about what a vegetarian diet is, which foods are featured, and tips to help busy people make the most of their time and dollars. With more than sixty recipes--each with a full color photo--this book is arranged into six informative chapters. You can choose from classic vegetarian dishes like Vegetarian Chile, Ratatouille Rigatoni, or Eggplant Parmesan. Perhaps you prefer a hearty bowl of soup or stew. Choose from recipes for Hot and Sour Soup, Chunky Vegetable Chowder, or a classic French Onion Soup. For those who crave the lighter fair that a salad offers, then why not choose one of the Main-Dish Salad recipes? Try the White Bean Panzanella Salad or the Toasted Ravioli Salad. Maybe you're pressed for time. Then you may want to try one of the Quick Dinners or One Dish Meals. Mouth-watering dishes like Broccoli Pesto Spaghetti, Fast Fried Rice, Vegetable Phyllo Pizza, and Cauliflower Mac and Cheese are contained in the last two chapters. Because these recipes come from Good Housekeeping, you know the recipes are fine tuned for flavor and ease of cooking.

     The final book I'll talk about is Cooking Allergy-Free by Jenna Short. This book of one hundred fifty recipes was developed for those who have food allergies. Each recipe is labeled wheat-free, dairy-free, gluten-free, etc., so that you will know which of these recipes will satisfy the sensitive tummies in your family. The author also offers simple substitutions to convert each recipe for an individual's food allergy. She also denotes whether a recipe is vegetarian or vegan. All of the recipes contained here are kosher. You will find dishes such as Kale and Barley Soup, Rosemary Skillet Chicken with Mushrooms and Potatoes, Edamame Sliders, and Blueberry Lemon Crumble Pie. The author also includes an entire chapter devoted to giving you the essential information about grocery shopping, stocking your pantry, and tricks for setting up your kitchen to be allergen-friendly. She also offers menu suggestions to make it quick to plan weeknight dinners or even a party!
     All three of these books (and many more) are available for check-out from the library. They can be found in the non-fiction section around the 641.563 call number. For non-fiction books, you may check out four of the same subject at one time and keep them for three weeks. If no one has requested any of your books, then you are more than welcome to renew them by coming in to the Circulation Desk or call us at (601) 636-6411. Bon Appetit!

It'll Be Thanksgiving Before You Know It!

It's hard to believe, but in one month, it will be time for Thanksgiving. A lot of people tend to sail through this holiday in favor of Christmas, but I love Thanksgiving because it's not about presents or fancy decorations. This is a time for coming together with family and friends and giving thanks for all the blessings of the previous year. And, of course, it's about the food! Whether you celebrate with the traditional turkey and sides or do your own thing, the meal is the centerpiece of the Thanksgiving gathering.
If you're like me, sometimes you want something a little different, but what to do? While most recipe sites on the internet have wonderful recipes, you often have to sift through dozens to find one that is right for you and your family. Here's an idea (an oldie but goodie) why not check out some of the holiday magazines here at the library? Even if the magazine you want cannot be checked out, you are certainly welcome to make a copy of any recipe you want for your personal use. We get a great many wonderful magazines with recipes galore: Better Homes & Gardens, Woman's Day, Family Circle, Good Housekeeping, Martha Stewart Living, Country Living, Southern Living, and, of course, Cooking with Paula Deen, Every Day with Rachael Ray, Cooking Light, Food Network Magazine, and Taste of Home. I encourage you to come in and thumb through the November 2013 issues of these magazines to see if you can find a new recipe or decorating idea for your holiday gathering.
My family is trying hard to eat healthier and Thanksgiving is no excuse to stop doing this. There are some wonderful lighter fair to be found. Instead of potato salad, why not try the pearled barley & corn salad found in Every Day with Rachael Ray (Nov. '13)? Rachael Ray also has a section of mix & match menus for the turkey, sides, and dessert.
Good Housekeeping has a section by Ina Garten - a.k.a. the Barefoot Contessa, which highlights a traditional, simple, delicious meal for Thanksgiving. It also boasts Ina's 10 simple steps for planning and enjoying your holiday. For example, Ina suggests making a game plan, writing out the menu and shopping list for each aisle of the grocery store. She also suggests prepping as much food as possible before the big day.
If you're not looking for lighter fair on your day, (I can't really blame you) then there are plenty of recipes, tips, and tricks in the November 2013 issue of Food Network Magazine. If you're a baker, how about trying the white chocolate-cranberry cheesecake on page 87? If you want to brush up on your kitchen skills before the big day, why not check out the section titled "Chefs' 50 Best Thanksgiving Tips"? I think I'll indulge for dessert and make the maple pumpkin pie with salted pecan brittle found on page 134 of Better Homes and Gardens (Nov. '13)!
Whatever you choose to do this Thanksgiving, remember that the library has magazines and cookbooks to help you with your holiday plans.