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HEALTHandFITNESS.com : 11/22/2017


Book Reviews By Joann Bally CSCS

How to Get Fit & Healthy Through Weight Training
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    William Evans, PhD and Irwin H. Rosenberg. Biomarkers Fireside, 1992. 297 pages, 6 x 9-1/4"

    Here's a book that shows you how to slow down the aging process, that is, how to keep from being physiologically as old as you are chronologically. No big deal, if you're 18. If you're over 40 (or feel that way), pay attention. The biomarkers are the factors associated with physiological aging. They are: lean body mass, strength, metabolism, body fat, aerobic capacity, blood pressure, insulin sensitivity, cholesterol, bone density, and body temperature regulation. This tells you what to do to positively affect those factors. Here's a hint: it has a lot to do with exercise. Bill Evans is one of the top researchers on the physiology of aging and sports performance. His suggestions are easy to understand and not that hard to implement. This is an important book that hasn't gotten the recognition it deserves. Do yourself a favor and read it. Staying young is cool.


    Biomarkers


    Nancy Clark's Sports Nutrition Guidebook
    Nancy Clark, MS, RD. Nancy Clark's Sports Nutrition Guidebook Human Kinetics, 1997. 454 pages, 6 x 9"

    This is an expanded 2d edition of a popular sports nutrition book from one of the best-known sports nutritionists. What do you want to know about? Eating for health? Eating to improve energy? What to eat before, after, and during a race or gaime? Losing or gaining weight? Supplements? Eating disorders? It's here. The information applies to both professional and amateur athletes and active people in general. It is especially useful for aerobic and endurance athletes and people who participate in team sports, although it has a good chapter on bulking up. If your focus is on weight training, Power Eating will better address your goals. Contains 131 recipes.


    Nancy Appleton, PhD. Lick the Sugar Habit Avery, 1996. 2nd edition. 256 pages, 5 x 7"

    Most of us eat too much sugar. That's no surprise. We are told by experts that it poses no risk, except for dental cavities. Nancy Appleton takes the opposite view: that sugar is a major contributor to chronic disease. And she tells us why, convincingly. At best sugar crowds out important nutrients by filling us with empty calories. At worst, who knows? If you have chronic physical problems, you may be reacting badly to sugar. Read this book and consider its advice seriously.


    Lick the Sugar Habit


    More Muscle
    Ken Sprague. More Muscle Human Kinetics, 1996. 238 pages, 8-1/2 x 11"

    Ken Sprague has 35 years of weight training experience, and is a writer, coach, and founder of the first Gold's Gym. He knows weight training. Here he starts with basic physiology, and covers motivation, genetic and aging factors, and nutrition. There are programs aimed toward increasing strength and power, gaining muscular endurance, and building mass, plus sports-specific programs. Exercise technique is explained and well-illustrated. This is an attractive book, illustrated with many photos and tables, that gives you everything you need to start or improve your program. This is a how-to book from one of the big names in weight training, who knows not only what works for him, but what will work for you.


    Bob Glover et al.. The Runner's Handbook Penguin, 1996. 641 pages, 5 x 7-3/4"

    Here's a new edition of a classic running book that was first printed in 1975, so we can say that generations of runners have used it to get started running, improve their running, and become racers and marathoners. Running style, schedules, diet, stress management, and advice for young and older runners are all here. Even if you have been running for years, you can always learn something new. Runners like to read about running. Read this one.


    Runner's Handbook: The Bestselling Classic Fitness Guide for Beginner & Intermediate Runners


    Green Pharmacy

     

    James A. Duke, PhD. The Green Pharmacy St. Martin's, 1997. 617 pages, 4-1/4 x 6-3/4"

    The cover of this book calls Dr. Duke the "world's foremost authority on healing herbs," and that is probably true. You can't spend much time reading about medicinal herbs without seeing his name. Dr. Duke spent 30 years as a researcher with the U.S. Dept. of Agriculture and has traveled the world over to study herbs. This is one book that you will be glad was written in the first person, because his experiences really are interesting. It is organized by medical condition, so it is easy to use as a reference to see what to use for what ails you, but you may also want to just read it for enjoyment as you sip your peppermint tea after a big meal.


    Dean Ornish, MD. Dr. Dean Ornish's Program for Reversing Heart Disease Ballantine, 1990. 631 pages, 6 x 9-1/4"

    Dean Ornish rocked the medical world by demonstrating that a program of diet, exercise, social support, and stress control, that is lifestyle changes, could actually reverse heart disease. After publishing his findings in medical journals, he wrote this book for the general public, and it is a best seller. This is a detailed description of Ornish's program, and how it can be used. He tells you how heart disease happens, and how it can be reversed. It has been said that Ornish's very low fat diet (10%) is too restrictive for most people, and it may be, but a heart attack changes a person's viewpoint. Menus and recipes for 21 days are included to try to convince you that a 10% fat diet sounds good. Even if you don't want to go to this extreme, this is an important book for anyone who wants to understand the subtle changes away from dependence on drugs and surgery that are taking place even in mainstream medicine.


    Dr. Dean Ornish's Program for Reversing Heart Disease without Drugs or Surgery

    Also by Dean Ornish: Eat More, Weigh Less Ornish specifically addresses the problems of obesity and weight loss by showing you how you can fill up on nutritious, low-calorie foods, and do your heart a favor as well. Good recipes.


    Eat More, Weigh Less: Dr. Dean Ornish's Life Choice Program for Losing Weight Safely


    Susan M. Kleiner, PhD, RD. Power Eating Human Kinetics, 1998. 232 pages, 6 x 9"

    Here it is--the nutrition book for weight trainees and power athletes. It tells how to decide how much protein, carbohydrate, and fat you need. It tells you what strength training supplements work and which ones do not. It tells you how to build muscle and how to burn fat. Kleiner explains that only recently has there been enough scientific information on the topic of nutrition for strength training and bodybuilding to make a book like this feasible. So if you can tear yourself away from the ads that tell you the physique of your dreams can be found in a particular bottle of pills, get the straight story from this book. The emphasis is on nutrition to support your workouts, so if you don't or won't strength train or are unwilling to train hard, this book isn't for you.


    Power Eating

    Jane Brody. Jane Brody's Nutrition Book Bantam,1988. 552 pages, 6 x 9"

    This book, by the noted New York Times health writer, is comprehensive enough to qualify as a reference. Besides explaining the macronutrients and discussing weight control, Brody deals with food additives, safe water, nutrition for athletes, pregnant women, kids, and the elderly. If you've been so inundated with (sometimes conflicting, sometimes bogus) information you don't know where to start to learn about good nutrition, start by reading this book.

    Jane Brody's Nutrition Book: A Lifetime Guide to Good Eating for Better Health and Weight Control


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