Author Elizabeth Somer doesn’t cover new ground for those of us who know a fair amount about health and nutrition, but her presentation was effective and I really enjoyed reading the quotes from folks who’d applied these principles in their lives and reaped the rewards. Before and after stories are always appealing to me and there are many scattered throughout the book.
Her 11 secrets to “improve your mood, curb your cravings, and keep the pounds off” are:
- Eat Real 75% of the Time: The basic whole foods vs. processed garbage manifesto
- Follow the 1-2-3 Rule: A chapter mainly about the importance of breakfast and making sure you combine foods optimally (1-3 services of a quality, high-fiber carb), 2 servings of fruits or vegetables, and one protein)
- Choose Quality Carbs
- Adopt the 6% Solution: A chapter about sugar and how 6% of your calories should come from sugars
- Sprinkle It with Super Mood Foods: A chapter listing super mood foods we’ve all heard of like dark, colorful vegetables and fruits, nuts, some dairy, broth soups, legumes, wheat germ, and antioxidants.
- Embrace the Good Fat
- Get Smart with Supplements
- Choose the Right Thirst Quenchers
- Indulge the Right Vices: Yay for dark chocolate! Boo for alcohol except red wine in moderation!
- Eat Right at Night: How to get better sleep
- The One Habit You Must Embrace to Be Happy, Fit and Healthy: Exercise
Then she includes a 14-day Kick-Start Diet, recipes, and a list of 100 products that meet most of the real-food guidelines.
The biggest adjustments I made after reading this book were to add some foods back into my diet, like 100% fruit juice (my previous attitude was that juice was empty calories) and more carbs (I’d been limiting these to the point of unhappiness) and I have a clearer picture of the vitamins and minerals I need to ingest and how to tackle getting the optimal amounts.
There are a few bones I’d pick with Somer: her overall tone was sometimes condescending (“You and everyone within a million-mile radius knows moving is absolutely critical to mood, health and a reasonable waistline” – really? Million-mile radius?) and some of her food suggestions seemed hypocritical. She has an entire chapter on eating “real” foods, yet in her recipe section includes fat-free dairy products, artificial sweeteners, and soy. I have no idea what’s in fat-free half-and-half but somehow I doubt it qualifies as a “real” food. The diets currently in vogue (primal/paleo) would disagree, saying fats from animals are ok but soy and processed carbs are not. Who is right? I’m certainly not an expert so I’m not going to weigh in on that debate – just surfacing it.
In all I think it’s a pretty good book, especially if you don’t know much about nutrition and are just starting out on a quest for better health, or you need a little inspiration along your journey.