Retrain your Brain, Reshape Your Body:
The breakthrough brain-changing weight loss plan
By: Georgia D. Andrianopoulos, PHD
McGrawHill, 2007 $19.95

Andianopoulos, a physiologic psychologist, attempts to address the underlying emotional causes of eating, which can lead to obesity. She contends that certain brain patterns and brain “turbulence” can cause weight gain. Through her program of rebalancing and retraining the brain, food cravings that cause us to overeat can be eliminated.

PROSAn active lifestyle is promoted as part of the program. People are directed toward a mindful awareness and positive approach to losing weight: To quote the author: “To control your eating, you must invest your time & effort to increase the pleasure and satisfaction in your everyday life from non-eating experiences.”

CONS Andriopoulous sure knows her brain physiology, but the complex description of brain structures and processes is unnecessarily lengthy and overly technical for the lay reader (after reading the book, we still cannot pronounce “cingulate gyrus”, much less remember what it does.

The author stretches the truth in describing brain physiology and eating behaviours, such as suggesting that disregulated eating can develop in the womb (as if any of us need more Mother Guilt?!) and the potential to reconfigure one’s DNA through her program. A series of arbitrary step/activities is suggested to: “reframe” and “retrain” the brain, some of which are rather impractical. For example, the author suggests the “brain brake”: cooking meals slowly in an oven vs. a microwave and developing mindfulness by slowing down all your actions. She claims these steps to improve brain function will leave fewer reasons for the brain to trigger overeating?

The book contains a number of inaccuracies such as incorrectly classifying almonds as carbohydrate and an incorrect definition of nutrigenomics.

Bottom Line This book does attempt to look beyond the dieting approach to address obesity but there is no mention of testing or evidence that this program has actually been effective. We doubt that an individual reading this book could implement the complex strategies described to solve their eating problems.

Michael Pollan is now a well known writer, a contributing editor at The New York Times Magazine and a professor of journalism at Berkeley. In his fourth book, The Omnivore’s Dilemma, Pollan explores three food chain systems and the farm to table journey of four meals. The first of the four meals is from a fast food restaurant; the second is made from ingredients produced by big-industry organics; the third is from an all-natural grass farm; and the fourth and last meal, the most perfect one according to Pollan, is one that he hunted, gathered and cooked himself, like our human ancestors would have. Pollan’s premise is that many people lost their joie de vivre for food, and have given up trying to figure out what is good food for their body and the environment.

PROS We found Pollan’s colourful writing to be a fascinating blend of many disciplines especially agriculture and economics. His visual image of nature and food make words come to life, and wonderful to see in the minds’ eye.  Readers will be updated on the latest marketing terms such as organic, organic industrial and free range. Pollan exposes myths and reinforces the cultural heritage and food wisdom of past generations. We liked Pollan's message about the importance of understanding the seasonality of food and the need to know more about the origin of our food. Through the food and land connection he sheds light on a growing consumer trend from organic to local and fresh. After reading this book we have new questions to ask when we’re buying food.

CONS As the stories of the four meals are told, at times it seems the narrative goes off topic and it takes a long time to get to the point. Some insights may cause readers to fear mass food production, and leave them uncertain about what to do. The foods Pollan has chosen for his preferred meals are not readily available to all Canadians. As well, not all US farming practices and issues described in the book apply to Canadian agriculture. There is an element of fear mongering in this book that does not agree with our understanding of the Canadian food supply, and may undermine Canadians’ confidence in eating a well balanced affordable diet. Although Pollan consulted many knowledgeable experts, and cited scientific studies, we noticed the glaring absence of any health professional reviewers such as dietitians, nutritionists or physicians.

BOTTOM LINE The Omnivore's Dilemma is a powerful, well researched book and unlike any other we have read to date.  It offers a unique perspective on food science that is not warm and fuzzy, and at times made us feel helpless. Pollan revealed the 'inconvenient truth' but hasn’t provided any practical options for readers. Food lovers would enjoy reading the book for its visual, slow read. No reader will miss the importance of the food and land connections for our bodies and the environment and all will become more knowledgeable about what it takes to get food from the farm to our table.

After all of this however, we were left wondering how to implement any practical changes to families’ food habits. Pollan's sequel In Defense of Food may present some answers, and our review of this new book will be posted soon.

PROS Chemistry is dished up with lots of appeal and beautiful photos communicating a deep passion for food. The reader is taken beyond the Nutrition Facts Table to the mysteries of nutrition, with ample scientific facts supporting the connection between making wise food choices and reducing the risk of cancer. Well over 150,000 copies have been sold and this shows that consumers are hungry to learn about the foods that will prevent cancer.

The charts, layout of chapters, and summaries make this book easy to follow. It’s not often that a book with so much scientific background can be such a temptation to the senses. Through the use of solid evidence, the reader is motivated to see that food choices can make a difference to their health. A powerful chart of the risk factors for cancer shows that a poor diet is just as detrimental as smoking.

With a practical approach, the authors alleviate fears about genetic modification and the use of pesticides. Readers are given permission to enjoy produce by understanding that the benefits of eating fruits and vegetables outweigh any risks.

CONS The use of chemical structures and high level language like “organoleptic” seems overly complex for average consumers. Even though most of the book is very practical, there are times when the authors need to go further with facts to make it more useful, such as specific ingredients to look for when label reading, and how to incorporate the recommended foods into daily meals.

A few facts made us stop and ponder and want to look deeper, for example, the point about chewing your cruciferous vegetables thoroughly to fully release the active molecules. Some points are incorrect, for example, not all margarines have trans fat, as the author states.

Some statements need further explanation. For example, could a longer life expectancy among Americans be the reason for the huge disparities in rates of certain cancers in India versus the US? There also needs to be a better description of the type of peppers that have more health benefits. Finally, where guidance is given on how to choose the best soy beverages, we are left wondering if isolated soy proteins are a bad choice.

Occasionally we were skeptical, for example where the authors state that frozen vegetables are vastly inferior to fresh vegetables.

THE BOTTOM LINE It’s a keeper, a trusted source and a very good reference for health professionals and consumers. The flare in which chemistry and food are presented as art and the way that nutrition is portrayed as a fascinating discovery give this book strong consumer appeal. Even though the language and scientific terms are at times too high level, the take home message is as nutritionally sound as it is loud and clear.

Ending the Food Fight
By David Ludwig, M.D., PhD 2007 ($34.95)

PROS This book, designed as a nine-week weight loss program for obese children and their families, is written by Dr. David Ludwig, founder of the Optimal Weight for Life (OWL) program at Children’s Hospital Boston - one of the largest pediatric weight management centres in the US. Dr. Ludwig is also an Associate Professor in Pediatrics at the Harvard Medical School, and a highly respected researcher in the field of childhood obesity.

The book provides many practical and varied tips for caregivers and health professionals, including how to model good eating patterns, and even remembering to address the issue of jealousy among friends of the child who successfully loses weight. This book is well researched with an extensive reference list. Dr. Ludwig advises parents that they are “guiding their children” to a healthy weight and reminds them that it’s not the child, but rather the child’s behaviours which are good or bad. Dr. Ludwig’s compassion for his patients comes through in the book

CONS The book suffers from a poor lay out with many text boxes inserted awkwardly which makes following the weekly program cumbersome. Clumsy page breaks also make recipe and program sections difficult to read. The hard cover format is not consistent with the workbook approach that he lays out. The result of all of this makes following the weekly program cumbersome and an awkward cover-to-cover read.

At times, the writing could have been more concise. For example, information that isn’t a high priority for families dealing with obesity, such as different types of cookware, could be omitted. At other times, not enough detail is provided. For example, we felt that readers would have benefited from more practical instructions on several terms such as: “healthful proteins”, “concentrated sweets”, “natural granola” and “a balanced low GI diet”. We found the tendency to demonize foods such as milk as a possible cancer promoter and “fake” foods/fast foods to be extreme.

THE BOTTOM LINE Although the OWL program may be successful when delivered in a clinical setting with the support of a professional team, we weren’t convinced that the book alone could provide the results that are promised on the book jacket. The sheer number and type of weekly eating, activity and lifestyle goals may be too aggressive or unrealistic for a child/teenager. If a family is using this book, they would be more likely to achieve the desired results working closely with a registered dietitian and psychologist experienced in behavioral eating disorders, and at the very least stretching the nine-week program out over three to six months.

The Best Life Diet -- By: Bob Greene, 2006
Published by: Simon & Schuster, $29.99
Reviewed June 2007

PROS Imagine a diet book that starts off by telling you that you’re not going to lose weight for the first four weeks! That’s the kind of dieting reality and honesty that you’ll get as Greene, an exercise physiologist and certified personal trainer, unfolds his tips in The Best Life Diet.

Greene challenges you to be honest with yourself - why are you overweight, why do you want to lose weight, and why have you been unable to maintain your weight loss in the past? This process of self-discovery is quite often emotional, as attested to by Oprah Winfrey, who describes her own weight loss experiences in the book’s foreword.

Greene’s approach to weight loss is sensible. He first focuses on healthy habits such as quitting smoking (a must before you even attempt to lose weight), eating breakfast daily, and increasing physical activity. Once your meal patterns have improved, Greene encourages you to remove unhealthy foods from your diet, and add more wholesome foods such as vegetables, fruit, and whole grains.

CONS Greene’s nutrition criteria for his Best Life seal of approval logo on foods is only generally described and should be more clearly defined. We would have liked to see the rationale and references for questionable statements regarding lean tissue and bone, signs of body fat loss, and vitamin K recommendations. The information on calcium is incomplete, disjointed, and not well indexed. The concept of “Anything Goes Only” foods confused all of us. The amount of food in the sample meal plans does not always jive with the recommended number of servings in Canada’s Food Guide. The sample meal plans are poorly laid out, and recipe photos seem out of place, appearing a good fifty pages before the recipe section even begins.

While we strongly agree with the importance of physical activity, there is a clear gap in the activity levels prescribed by Greene. In his five levels of activity, there is no designated level for the average dieter (and non-dieter alike) who likes to work out 3-4 times a week participating in both cardiovascular and strength training exercises.

BOTTOM LINE The Best Life Diet is better than your average diet book. The mindful approach to eating is refreshing. The nutrition and exercise information is at times confusing and potentially inaccurate. Improving the overall flow and layout of the book would make this book a much easier and more enjoyable read. Because of the unclear criteria for his Best Life seal of approval, we are unable to advise consumers about the healthfulness of products bearing this sticker/logo.

Mindless Eating Why We Eat More Than We Think
Brian Wansink, Ph.D., Bantam Books, 2006, $33.00

PROS For most of us, our world is set up with “invisible” factors such as smells or even colours that invite us to eat more than we really need to satisfy our appetites. By uncovering these factors behind what and how much we eat, Mindless Eating provides practical everyday “re-engineering strategies” that may help you to eat less and better.

For example, if you stop eating when you are about 80% full, you won’t likely miss that extra 20% of food. Meal after meal and month after month that can really add up.

This easy “re-engineering strategy” can help you to eat better. Move your veggies out of the crisper, front and centre in a clear container in the fridge so you can easily spot them and you’ll likely eat more of them.

Concepts such as these and more are presented in this easy –to- read and understand book that does a good job of balancing research findings with entertaining and practical examples. As an affiliate member of the American Dietetic Association and a practicing food psychologist, the author is a credible source of information on this topic.

This book has a broad appeal and while not intended to be a “diet” book the tips and information are suitable for people who struggle with portion control or want to achieve a healthy body weight. Health professionals may find the insights into food marketing interesting as well.

CONS While the “re-engineering strategies” are insightful and practical, they seemed to get lost in the book. Listing them in an index or providing a summary of the strategies would be helpful. At one point, the author assumes that childrens’ favourite foods are empty-calorie foods. We felt that was an overgeneralization.

BOTTOM LINE We highly recommend this book. Healthy eating is about more than knowing what and how much to eat and this book helps to fill that gap. Being aware of the various cues from package and plate size to clever marketing tactics that influence our food choices is a powerful tool for anyone that wants to eat healthy.

Ultimate Foods for Ultimate Health…and don’t forget the chocolate
Liz Pearson and Mairlyn Smith, Whitecap Books 2007 $29.95

Pros Ultimate Foods for Ultimate Health is a very well researched book on healthy eating. In fact it is like getting two books in one – a nutrition update and great recipes. The nutrition insights will convince you that what you choose to eat can make a difference to your health. The recipes are delicious and show you how to incorporate a powerhouse of nutrients into everyday meals. The ‘kid friendly’ notation on family recipes is welcome. The layout features tips and highlights in an orange band at the bottom of the pages. The “question of the day” and “good advice” columns are particularly valuable, and like the rest of the book are written in down to earth and clear language.

Cons The authors recommend a couple of unique ingredients that may be difficult to find. One of them is non-alkalinized cocoa which is only available in the USA or in specialty health food stores. Also, more specific directions on label reading to find the recommended probiotic yoghurts would be helpful.

While the recipes we tried were tasty, the relatively small orange coloured font makes some of the measurements difficult to read. A different binding which allows the book to lie flat on the counter would be more user friendly.

Bottom line We learned a lot from reading this book and rate it head and shoulders above many other books we’ve read to date. Liz Pearson and Mairlyn Smith produced a trusted source of information that is practically a reference book for healthy eating. We strongly recommended this book as a resource for both nutrition professionals and the health-conscious public who are interested in the latest information on functional foods. In addition to the wealth of nutrition information food lovers will want to try some of the great new recipes.

The Mars & Venus Diet & Exercise Solution
By: John Gray, Ph.D; St. Martins Press, 2003, $36.95

Pros The author is a recognized expert in the fields of communication, relationships and personal growth. The “dieting” approach to weight loss is discouraged. Instead, he emphasizes listening to your body and developing healthy relationships with food.

Cons This author has attempted to fabricate a diet theory. The book is full of inaccuracies related to nutrition. It is contains no current references to support the author’s claims to improve brain chemistry through a proposed “diet”.

The information is unsound nutritionally and has not been substantiated by any known research. In fact, some advice is potentially dangerous, for example: he claims that water retention and frequent urination are symptoms of dehydration. This statement may lead people to discount these symptoms, which could be related to other serious health issues.

Food allergies are wrongly explained as the body’s rejection of foods due to overeating the particular food. After reading the 300 + pages of this book, the actual foods to eat on this “diet” remains unclear.

The Final Word We believe the author should stick to his area of expertise in relationship counseling.

The book is not a recommended nutrition reference.

Pros. This book reads with a very positive tone and includes some good timesaving tips. It has a good concept – like including recipes and handy charts providing lists of mains, fruits, vegetables and desserts that you can mix and match to create a meal. It also is realistic about day-to-day issues of kids trading their lunches and not arguing over leftovers. The tips for picky eaters were also helpful.

Cons. Although this book has some good ideas about what to be included, the actual content is disappointing. The recipes are not lunch box friendly and certainly don’t seem like something that could be prepared after dinner, homework and bath time for the next day’s lunch. In addition, the recipes didn’t seem particularly lunch-box friendly or kid friendly.

The recipes include an ‘exchange system’, again, a good idea, but nowhere is the exchange system defined and certainly cannot be figured out. For example: 0-12g of protein did not count as a ‘lean meat’ exchange, then 10-17g of protein was 1 “lean meat” and 21-22g of protein were 2 “lean meats” and 19-22 g were 3 ‘lean meat’ exchanges. The same inconsistencies exist for the other exchanges, which are: starch, carbohydrate, and fat. Which begs the question what is the difference between a starch and a carbohydrate exchange and why are there no fruit, vegetable or dairy exchanges?

Many of the recipes include fructose and “corn oil spread, tub” with a focus on low fat substitutions, the rationale for using these ingredients are not explained and in our opinion are not based on the latest evidence in nutrition. The authors attempts to meet the needs of gluten free readers is a feeble attempt to cover a very important and serious medical issue that deserves a more thoughtful approach to do it justice. We were surprised at the number of recipes including nuts and peanuts considering most elementary schools are nut free and this is a more common allergy than gluten. The grain group is mentioned only briefly and is considered part of the snack/ dessert group. The sweeping generalizations and questionable sources of the nutrition information make for shaky nutrition content and the book includes fallacies such as apples are “red” fruits, when in fact the carotenoid content of coloured fruits and vegetables is based on the colour of the flesh, not the skin.

Final word. Save your lunch money, this book is not worth the $16.95. Although, a great concept and a much-needed book, this one does not come close to making the grade. We will continue to look for other books covering this important topic.

Leslie Beck’s Nutrition Guide To Menopause
Natural Strategies with Diet, Vitamins and Herbs
Viking Canada Penguin Group 2003
$27.00

Pros. Leslie Beck’s Nutrition Guide To Menopause translates scientific findings into practical terms. It encompasses both wholistic and conventional approaches to nutrition and all recommendations for herbs, supplements and functional foods are based on scientific research, making it a credible guide to menopause.

For the general public, this book is very useful because of these features: clear explanations for terms such as omega 3 and antioxidants; easy reference charts for vitamins and minerals; a summary at the end of each chapter; meal ideas and handy check lists. These are all helpful in putting science into action.

The style is conversational and relaxed. It’s like having a chat with a friend and at the same time feeling confident that you’re reading well researched material. Leslie Beck’s approach to menopause is positive, and she encourages the reader to use this stage in life as a time to take a fresh look at nurturing your health. The quotes and comments help the reader empathize and learn from real life situations.

Cons. Leslie states that much has happened since she wrote her first menopause book in 2000. Research and developments in nutrition since 2003 now supersedes some of the information the book. Science is fast moving, for example, soy recommendations have moved on making some of the soy facts in the book over promising.

We question the suggestion to take B50 or B200 B vitamins, since the Upper Limit for Niacin is 35 mg, meaning that B50 would be beyond the Upper Limit. To make it easier to identify which chapter one is reading, it would be better to have larger chapter headings and place them at the top of the page, or colour code chapters. We suggest including more information on Satiety Values. There are conflicting statements about the wisdom of getting adequate calcium from vegetables or milk. With the explanation about protein there needs to be a point about avoiding extremes.

Final word. If the word “menopause” strikes a personal cord – get this book because it is packed with practical facts based on science.

However for health professionals who need to take into account the most recent evidence-based data it can be used as a reference and it would be necessary to check the research since 2003,

This book is targeted to an educated audience who can handle some complexity. More charts, graphs and visuals would make a lighter read.

10 Habits That Mess Up a Woman’s Diet:
Simple Strategies to Eat Right, Lose Weight, and Reclaim your Health
By Elizabeth Somer, M.A., R.D., McGraw-Hill, 2006 ($22.95 paperback edition)

Pros. Yes! Finally! With the plethora of wacky diet books out there, a registered dietitian comes out with one that makes sense and gets a double thumbs up. Being a dietitian, the author is a credible authority on food and nutrition issues. This book is well researched and thorough with insights from experts across the US and Canada while still being a quick read. The author does an excellent job of identifying common eating scenarios such as nibbling while cooking. There are many easy to understand and apply weight loss strategies based on what we know works. What’s more, they are realistic and fit into the bigger picture of work, life and kids. The reflective exercises such as quizzes offer a personalized approach to the content that many people would find helpful.

Cons. If you do read the book cover to cover there is some repetition of information and ideas. To be fair however, the book starts with a quiz allowing the reader to determine what chapters or habits are most relevant.

The final word. If you want to lose some weight, get yourself a copy of this book. We highly recommend it for consumers and even as a reference for health professionals.

Pros. We love the message that healthy eating is about great tasting food. The author is a registered dietitian, a credible authority on food and nutrition issues. She explores the how-to approach to enjoying flavourful foods with interesting recipes and sample meal plans that are a bit of an American twist on the Mediterranean diet. Guidance is given on how to proportion food on a plate rather than measuring or counting - a definite plus. The recipes are a step beyond the traditional fare and there is a good chance readers will be exploring new tastes and combinations of foods.

Cons. This book reads as more of a diet than a lifestyle approach. At times the advice about what to eat is overly restrictive such as eating no fruit for the first 10 days. More emphasis on the importance of exercise and smart dairy choices would have been good as well. The 3 waves or parts of the diet may add complexity that busy people may not be up to. While interesting, the recipes do not appear to be quick healthy fixes. Instead the recipes can be time consuming to prepare with many ingredients which may not be practical for those looking to get through their busy week.

The final word. If you are looking for structured guidance on what to eat, are highly motivated and enjoy taking time to cook this book may be a good fit for you. However, if your family won’t go along with throwing out all the junk food, you eat out often and cooking meals from scratch is not for you, you may want to skip your visit to Sonoma.

Pros: While many in the food world talk about what and how much we should eat, this book explores the concept of why we eat. The author encourages us to listen to our bodies to differentiate between physical and emotional hunger. The book’s unique approach was refreshing in that it was not prescriptive. The quotes from Buddha add a certain spiritual dimension to the book. The author stayed within her scope of practice and recognized the need to consult other health professionals.

Cons: While this book contains gems, the biggest drawback was the lack of practicality. The book could have been more practical if it was organized as a book of daily tips or daily meditations so that readers could focus on practising one skill each day − rather than having to read the entire book and then apply the skills, which is what the author suggests. Also, there were a number of places where more detail was needed to better understand the author’s recommendations. In addition, the book lacked overall structure − there were many sub-sections which made it hard to follow and it wasn’t clear why the author broached the subjects in the order she did. Scientific references and more up-to-date sources would have added more depth to the content.

The Final Word: While we appreciate the author’s passion for the subject, the book is most appropriate for people who know how to meditate. The lack of practical tips begs the questions: where do I go from here? And what do I do now? The book was an interesting read, and the book club will keep looking for other books in this genre.

Your Child’s Weight, Helping Without Harming
By Ellyn Satter, MS, RD, LCSW, BCD. Published by Kelcy Press, Madison, WI, 2005

Pros: This book provides a unique perspective in that it advocates a non-restrictive approach to feeding children. It emphasizes good parenting with respect to the provision of food, feeding dynamics and physical activity.
Ellyn Satter defines her signature “division of responsibility in feeding”:
• Parents are responsible for the what, when and where of feeding
• Children are responsible for the how much and whether of eatingThis approach focuses on positive relationships and developing trust in your children to learn to enjoy food in the amounts that will help them grow appropriately and have the bodies that nature intended for them. The book advocates for the importance of family meals as a means of providing structure and reassurance of adult support. Satter argues that a controlling parent who deprives a child of certain foods to help with weight control will cause harm and eventual weight problems. There are good examples of feeding problems and solutions, related through case studies based on the author’s experiences in her clinic. The book contains good information to help a parent understand when a child’s accelerated weight gain maybe problematic.

Cons: A basic understanding of the food groups and knowledge of the nutritional value of foods is necessary before anyone can use this book successfully. The author does not provide sufficient information to help a parent plan nutritious meals and snacks. Reading this book can create a sense of guilt in a parent, as many common “mistakes” in feeding are cited.

The Final Word: This is not a nutrition or “diet” book. This book is about “how” to feed not ”what” to feed. We recommend this book be read in age specific stages, as the text is lengthy and repetitive when read cover to cover. Health professionals such as dietitians and physicians and anyone who is involved in making decisions about children’s nutrition should own a copy of this book. As a prerequisite, the reader must have a good understanding of basic nutrition principles. For a simpler read on the same feeding principles plus nutrition tips, parents of toddlers and preschoolers could read Satter’s other title “Child of Mine, Feeding with Love and Good Sense”.