If you’re interested in the keto diet, looking for good information on gut care, or what you might achieve on the popular 10:10 diet, you may want to dive into these books.
CSIRO Gut Care Guide, Michael Conlon, Pennie Taylor, Dr Cuong D Tran and Megan Rebuli
Did you know that there’s a strong connection between your gut and your immune system?
Recent research shows that a healthy gut environment can lead to a decreased risk in diseases such as bowel cancer, type 2 diabetes and obesity. Our gut is actually our body’s first line of defence in our immune system. Apart from its role in digestion and helping absorb nutrients, our gut acts as a physical barrier, preventing pathogens and toxins from entering our system. Eating the right type of foods, especially those high in dietary fibre and resistant starch, can support a healthy population of gut microbes and benefit our overall health.
In their latest book CSIRO Gut Care Guide, leading CSIRO research scientists and dieticians share their latest findings on gut health, including:
- the essential role of fibre in creating a diverse and resilient gut microbiome;
- how the gut barrier and microbiome changes as we age
- the influence of gut microbes on the rest of the body, including our mood;
- and the potential benefits of probiotics, prebiotics and fermented foods
Included in the book are go-to lists of good fibre choices for your pantry, fridge and freezer; simple tips and sample meal plans; and 60 delicious fibre-fuelled recipes. Try the Banana nut granola, Tahini banana blizzard, and Pea falafels with brussels sprouts slaw – all really tasty and so good for your gut.
Unlocking the Keto Code – The Revolutionary New Science of Keto That Offers More Benefits Without Deprivation, Steven R Gundry, MD
There seem to be more and more conversations in my networks about the Keto Diet and most are really pleased with the results. In a nutshell, the keto diet entails eating little to no carbs, a small amount of protein and high amounts of fat, all of which puts our body into a state of fat-burning ketosis.
New York Times bestselling author, Dr Steven Gundry, reveals in his latest book, Unlocking The Keto Code, how everything we thought we knew about ketones is wrong and over the long term, a very low carb diet can lead to muscle wasting and poor cognitive health.
Unlocking the Keto Code is a great book for those just starting out on a keto diet and for those on a vegetarian or vegan diet. It’s for those who want to go keto but aren’t sure what food combinations work best.
The book is practical and insightful and explains many ways you can ignite ketosis including eating plant-based foods, enjoying ketone generating foods such as goat and sheep milk products, and implementing a timed eating schedule, Dr Gundry also goes on to explain how superfoods such as Apple Cider Vinegar work their magic.
The Keto Chef’s Kitchen, Nerys Whelan
Whilst we’re on the Keto theme, here’s a great cookbook that you’ll love. Winning second place in the ‘Diet’ category in the prestigious Gourmand and World Cookbook Awards 2022, Chef Nerys has created easy-to-follow recipes for followers of the keto diet. In early 2019, she adopted the keto diet and started adapting and creating recipes which led to this debut cookbook. She’s a firm believer that following a keto lifestyle should be easy, indulgent and sustainable.
The hard cover cookbook, filled with gorgeous imagery, is full of wholesome tasty recipes that are keto, low-carb, sugar-free, gluten-free, diabetes-friendly, and calorie conscious. Each recipe includes a breakdown of the nutritional components and symbols on each recipe indicate if the recipe is sugar-free, gluten- free, egg-free, etc. Chef Nerys also includes tips on making keto more affordable, preventing keto flu (I didn’t know there was such a thing – it’s associated with your body adapting to a keto diet), and testing for ketosis.
Try the Bacon Brussels – grilled with garlic, bacon and Parmesan – delish! The Chicken and Prawn Laksa is so easy to make and went down a treat with the family; and the Chocolate Brownie Bombs are great if you want a sweet treat at the end of the day.
The 10:10 Diet: The Healthy Way to Lose 10 Kilos in 10 Weeks, Sarah Di Lorenzo
Want to lose 10 kilos in 10 weeks and keep the weight off forever? Then this book is for you.
Sarah Di Lorenzo is a qualified clinical nutritionist with over 20 years’ experience in the wellness industry and dedicated to overhauling the health of her clients.
The 10:10 Diet outlines an easy-to-follow 10-week meal and exercise planto lose 10 kilos and goes behind the program to explain the science and logic used to create it. The author explains, in easy to understand terms, the roles that stress, lack of sleep, unhealthy food options, and mental and societal roadblocks, play in weight gain.
Rejecting the idea of fad diets, Sarah has crafted a manageable, achievable program aimed at people with busy lifestyles who will feel the benefit of a new commitment to their health by the conclusion of the 10-week program.
The book doesn’t have too many recipes but the good news is that Sarah has just released her recipe book for this program (see below).
The 10:10 Diet Recipe Book, Sarah Di Lorenzo
ollowing on from The 10:10 Diet: The Healthy Way to Lose 10 Kilos in 10 Weeks,Sarah Di Lorenzo has compiled a recipe book featuring 150 recipes to help you lose weight and keep it off.
The 10:10 Diet Recipe Book is aimed at people with busy lifestyles and contains loads of delicious recipes using quality unprocessed ingredients and, importantly, don’t require hours of laborious prep work. You’ll also learn portion sizes and even the time you should eat certain things.
Not all the recipes come with full colour images which, for me, was a downside. I did, however, persevere and tried some of her pictureless recipes – the Cauliflower soup recipe is a winner for these chilly winter evenings; the Rejuvenating detox smoothie is delish ; and the Salmon patties were most enjoyable.
