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Healthy Eating

The 8 Best Weight-Loss Books to Read in 2021



The best weight loss books are evidence-based, body positive, and food safe.

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Lots of people are constantly trying to lose a little weight, and books can be a really helpful resource if you are looking to trim your waistline. The problem is that many books focus solely on how to lose weight or what diet to try, rather than thinking of it as a holistic journey.

Too often, these books focus on weight loss as an aesthetic goal rather than encouraging you to change into a healthy lifestyle that will help you gradually lose weight and truly love the body you are in.

With this in mind, we asked some experts to recommend the best weight loss books for 2021 that follow the principles of self-love and self-care.

The best body positivity books

1. “Violent Self-Compassion” by Kristin Neff

Violent self-compassion from Kristin Neff, against a gray background

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“The book’s tagline says it all,” says Cassie Christopher, RD, a registered Body Positive Dietitian and founder of the Stress Less Weight Mastery. “It’s about how women can use kindness to raise their voices, claim their power, and thrive.”

Based on a wealth of research and her personal story, Neff’s book shows how taking control of your weight begins with restoring balance to your life.

“Make space in your life for the healthy behaviors you need [for weight loss] often requires a connection to deeper reasons and the setting of firm boundaries, “says Christopher.” Dr. Neff’s work shows us how we can use self-compassion to profoundly change our lives and the world. “

2. “Embodying: Learn to Love Your Unique Body” by Connie Sobczak

Embody: Learn to love your unique body from Connie Sobczak, against a gray background

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If you think that that critical inner voice telling you that you are just not good enough is helping you lose weight, then you can think again.

This book helps readers calm that voice by guiding them through five core competencies: regaining health, practicing intuitive self-care, cultivating self-love, explaining your own authentic beauty, and building community.

Christopher says this is a body positive book based on the Health-at-Every-Size (HAES) movement.

“It explains in detail why traditional diets are harmful to physical and mental health and provides a way forward with intuitive self-care,” she says. “I love the reflection exercises at the end of each chapter, which show specific ways to unlearn unhelpful patterns and beliefs.”

She adds that this is a great choice for anyone struggling with self-criticism, either on their body or when they don’t have “perfect” health routines.

The best books on science-based diets

3. Anti-Inflammatory Diet Meal Prep by Ginger Hultin

Anti-Inflammatory Diet Meal Prep by Ginger Hultin, against a gray background

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Inflammation has been linked to several chronic diseases and can also make weight loss difficult. With that in mind, this book offers 84 simple recipes for a six-week anti-inflammatory meal plan.

“With Hultin’s quick and easy recipes, you can prepare anti-inflammatory meals for a week during a weekend prep session,” says Christopher. “Her recipes are a great choice for anyone looking to balance blood sugar, lower cholesterol, or lose weight.”

4. ‘Fast This Way’ by Dave Asprey

Fast This Way by Dave Asprey against a gray background

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“This book is specifically designed for intermittent fasting and contains the latest research on timed eating,” says nutritionist Kayla Girgen, RD, founder of Nutrition Untapped. “Asprey does a wonderful job of discussing the physical and emotional benefits of intermittent fasting and being comfortable in your own skin.

5. “Feeding the Whole Family” by Cynthia Lair

Feeding the Whole Family by Cynthia Lair, against a gray background

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Losing weight on your own is hard enough. When you’re in charge of cooking and have a family to support, that’s a whole different challenge.

Fortunately, this iconic cookbook has tips and recipes that will get the whole family on board with healthy eating – yes, including the kids.

“Lair explains the benefits of whole foods, how to prepare them, and which foods to use for maximum nutrition,” says Christopher. “I have personally cooked almost every recipe in this book and can testify that they are all healthy winners. It has an entire section on child-specific topics, such as each recipe has slight modifications for babies and toddlers.”

Best psychological book

6. ‘Thinsanity’ by Glenn Mackintosh

Thinsanity by Glenn Mackintosh, against a gray background

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“Mackintosh is a psychologist specializing in body image and weight management,” says Girgen. “Thinsanity breaks nutritional culture along with social and medical ‘norms’ like BMI and our longing for ‘slimness’. It offers deep insights into personal reflection and how a person sees himself. “

This book contains various activities to promote positive body image and combat the art of comparison.

Best books with personal testimonials

7. “Embrace You: Your Guide to Converting Misconceptions About Weight Loss Into Lifelong Wellbeing” by Sylvia Gonsahn-Bollie

Embrace You: Your Guide to Converting Weight Loss Misconceptions into Lifelong Wellbeing by Sylvia Gonsahn-Bollie, against a gray background

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Author Sylvia Gonsahn-Bollie, MD, is a dual specialist in internal medicine and specialist in obesity medicine. She is also struggling with weight loss herself. After finally devising a plan that would help her lose 40 pounds in one year, she decided to write a book to help others achieve their own weight loss goals.

“This guide takes you on a journey to unearth old restrictive weight loss tools like general body mass index (BMI) charts, crash diets, and the ‘all or no’ mentality,” writes Dr. Gonsahn Bollie. “Instead, the reader pensively records your healthy weight, happy weight, sleep, and mindset on your positive individual weight and wellness journey so you can stop obsessing over the scales and other standards.”

8. “Eat what you love, love what you eat” by Michelle May

Eat What You Love, Love What You Eat by Michelle May, against a gray background

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“This is without a doubt the number one book I recommend to patients,” says Girgen. “First of all, Dr. May went the way, and since she struggled to control her own weight, this book is extremely relatable.”

Michelle May, MD, is a self-described “recovered yo-yo dieter” and the founder of Am I Hungry? Mindful eating programs and training. Based on her personal experiences, she helps readers solve their crash diet problems in favor of a more mindful use of food.

“I often hear from patients that they are connecting with the book,” says Girgen. “This book offers a series of actionable steps to avoid ‘dieting’ and to eat intuitively so that you can meet your long-term health goals.”

How to choose the right book for you

Ultimately, only you can decide which weight loss approach will work best for you and you will likely feel it in your stomach once you find the right approach. But here are a few things to consider when choosing a safe, sustainable weight loss book, according to Christopher:

Red flags to watch out for

1. Too restrictive advice:Cutting out whole food groups, for example. “Aside from missing out on important nutrients if you can’t just go on vacation and stick to the plan, you can’t stick to it in the long run,” she says.

2. All-or-nothing language:She also advises against books that don’t contain the type of food you like or books that contain all-or-nothing language, like Cheat Days.

“Long-term sustainability means learning to be satisfied and practicing moderate indulgence all the time, instead of skipping between restrictive diets and binge eating,” says Christopher.

Signs a Book could fit in nicely

1. Evidence-based:“The Mediterranean diet, the MIND diet, and the DASH diet are specific nutritional patterns that are based on good health science and are not too complicated,” says Christopher.

2. Body positive:She also advises sticking to books that have body positive language and will allow you to accept yourself and be nice to yourself even when you make changes.

3. Food forward:“Finally, make sure the writers seem to be enjoying the food,” says Christopher. “If you feel like you are going out to dinner, eating well, and having fun with the author, that is a good sign that her advice is a good fit for your lifestyle.”

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Healthy Eating

Shoppers Are Delighted Over 7 Costco Items They “Didn’t Know” Existed



That feeling, when you visit Costco for a small handful of grocery basics and a product you haven’t even looked for, just pops in your eye. Little did you know this brand you love made this! Or wait – how had you never noticed this meal before? This weekend, Costco members from across the country are touting new discoveries on social media that many say will likely become a staple of their grocery orders. Have you tried these Costco gemstones?

Read on to see which Costco products sparked curiosity and conversation at the end of the week. Even if you’re working on your weekend grocery list, don’t miss out on saying Costco members these are the best frozen meals out there.

Earlier this week u / 305golf announced to the Costco subreddit, “Lotus Biscoff Ice Cream.

If you’ve flown Delta, you may know these cookies that the brand says are still baked entirely at their facility in Belgium, just as they have been since 1932. Many fans of Lotus Biscoff love these toasted, sweet little biscuits made in Coffee are dipped. But ice cream parlors? We are fascinated too.

Sign up for the Eat This, Not That! Newsletter for current and trendy food news that is delivered daily.

Courtesy Burpy

On Friday u / shiant shared a trunk shot with the words: “My Costco haul today.”

That grocery order got people talking – and one of the most talked-about items was the Costco Meatloaf and Mashed Potatoes. U / Donkeyman Picklebutt asked, “How’s the meatloaf? I’ve tried to get it in the past.”

After a number of comments, the general consensus among these members is that this meatloaf is filling and filling, and that the mashed potatoes are actually real and not flakes.

RELATED: 13 Best Healthy Meatloaf Recipes For Weight Loss

U / shiant’s inclusion of Kirkland Signature Broccoli Cheddar Soup in the post also sparked discussion of Costco soups, with u / ChaserNeverRests commenting, “Oooh, I didn’t see that on my last visit. I hope we get it soon! “

Soup is this season – check out 23 cozy soup recipes that are perfect for weight loss this fall

Hot Pockets Sausage Egg Cheese Croissant Crust

u / TRX808 said, “I need a box of these hot pocket breakfast bags. I’ve never seen them in the local warehouses.”

U / discodawg02 announced on Friday that they have just joined the Costco subreddit. “Was wondering if anyone else has put together a large collection of these cool little tiramisu glasses?”

With 159 comments at the time of posting and counting, it is clear that many members are fans of these Italian sweet treats.

RELATED: Giada De Laurentiis just released the easiest fall appetizer

Earlier this week u / RiverRooted announced, “Pumpkin Spice Loaf spotted in the wild. Delicious.”

U / PM_MeYourAvocados cited nutrition facts indicating that 1/10 of this pumpkin bread weighs 420 calories, 21 grams of fat, and 35 grams of sugar.

Sounds hard, but using pumpkin in healthier ways can be amazing to you. If you’re craving the whole pumpkin right now, check out an important effect of eating pumpkin, says nutritionist.

Yes, amazing, but don’t get too excited. We need to precede this by stating that u / zebedeeAU called this a “New Offer in an Aussie Costco Food Court”.

But as some commentators noted, it’s definitely interesting to see what the Costco Food Court has to offer in other parts of the world. For some of the latest information on Costco Food Courts near your home, check out the Most Unhealthy Costco Food Court Orders, Say Dietitians.

For more information on Costco and grocery stores, please visit:

Editor’s Note: Some images have been used to depict the mentioned products and technical choices in user comments have been retained in order to preserve the original quote.

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Healthy Eating

How to use carobs in your diet



Carob is a very nutritious fruit that grows all over the Algarve with many health benefits – suitable for vegans, nut intolerants, among others.

If you’ve been to the Algarve before and been paying attention, you’ve likely seen carob trees in your neighborhood and carob trees fallen to the ground. After reading this article, the next time you see them on the ground, you will be looking at these fruits from a different perspective.

Cheryl Smith, a passionate cook who uses local ingredients to create great, healthy, natural vegetarian food, explained: The Portuguese news what are the main health benefits of this abundant fruit in the Algarve.

In the 1990s in South Africa, she began participating in many live demos at local health facilities and quickly fell in love with plant-based foods, raw foods and healthy eating.

“I learned about carob because some of the recipes presented live included the end product, carob, such as the carob flour and carob pieces. The carob chunks were large, irregular chunks of carob (looks like chocolate chunks) that were sold by weight that I didn’t see for sale in the Algarve, even though I saw carob seeds, ”said Cheryl Smith.

Nine health benefits

  • Carob is a source of B complex vitamins and contains B1, B2 and B3;
  • Is high in calcium for healthy bones and teeth;
  • Contains Vitamin A for Healthy Eyesight;
  • Is rich in antioxidants that can greatly reduce the risk of many types of diseases;
  • It is a way to include more fiber in your diet because it is high in insoluble fiber;
  • It’s caffeine-free, making it an ideal drink before bed;
  • Carob is Gluten-Free – “If you want to make gluten-free carob, use carob flour mixed with almond flour,” suggests Cheryl.
  • And is lower in sugar and fat than some chocolates, which makes them a good choice if you have diabetes.
  • Helps boost your immune system.

Cooking with carob

If you find all of this interesting and want to take advantage of all of these benefits, you may be wondering how to include it in your diet. Cheryl gives you some pointers.

“Carob is perfect at any time of day: First thing in the morning you can serve carob crumpets for breakfast, eat an oat and carob biscuit for your morning snack, enjoy carob and banana bread with tea, prepare a carob sandwich with brie, fig jam and celery , prepare a delicious vegan carob mousse for dessert after dinner or enjoy a carob night drink made with almond milk and cinnamon the last thing in the evening.

In her opinion, carob is “naturally sweet so you don’t need to add sugar or other sweeteners to use it in your favorite recipes.

In addition, “Carob powder can be substituted one for one with cocoa powder in recipes, but if you want to be careful, try swapping the halves first to get a taste of its unique taste. If you want a more intense carob flavor, increase your amount of carob, ”she said.

Workshop with figs on the Funcho

To celebrate the end of the carob harvesting season, which runs between July and the end of August each year, Cheryl hosted a workshop at Figs on the Funcho where she shared her ideas on how to introduce carob into people’s diets in a delicious way can .

For example, she showed the guests “how to make a healthy carob smoothie and add a handful of my favorite leafy vegetable, spinach, to the smoothie drink”.

On her property, Figs on the Funcho, Cheryl has carob trees that she hasn’t been able to harvest because she was gone during harvest time; However, she hopes to collect her carob pods next year.

If you’d like to learn more about carob cooking, contact Cheryl via email for the next Carob Cooking Workshop.




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Healthy Eating

41 Healthy Air Fryer Recipes That Are So Easy To Make



Thanks to your hot air fryer, these dishes taste absolutely delicious.

If you want a balanced, nutritious diet, investing in a hot air fryer is a good place to start. This handy device makes it easier (and tastier) than ever to prepare delicious dishes that really taste amazing. Here are some inspirations to get you started.

Sandhy Ahariharan / Via

Try serving this cauliflower steak as a filling main course on meatless Monday. It tastes fantastic with your favorite cereal or Israeli salad, served with hummus or tzatziki.

Recipe: Cauliflower steaks from the air fryer

Nutrition in the Kitchen / Via

In a sweet, savory and savory mixture of rice wine vinegar, honey, soy sauce, lime and garlic, these tofu bites taste great in stir-fries, over rice or simply dipped in your favorite spice.

Recipe: crispy tofu from the hot air fryer

Crews House / Via

These pork chops are marinated in avocado oil, Dijon mustard, thyme, salt and pepper for just an hour or even overnight. In the hot air fryer, they become wonderfully crispy on the outside and remain super tender on the inside.

Recipe: Dijon Pork Chops Air Fryer

JZ eats / Via

Steak in the air fryer? You bet. You can achieve a tender, perfectly cooked fillet without turning on your oven or stove.

Recipe: hot air fryer Filet Mignon

Keep the peas / Via

Save time for your dinner by frying spaghetti squash right in the air fryer. It takes about 30 minutes and is easy to crush with a fork. Throw it in your favorite pasta sauce and serve with olive oil, salt, pepper, and fresh herbs.

Recipe: air fryer spaghetti squash with fresh herbs

Food52 / Via

Air-fried with butter, lemon juice, garlic, paprika flakes and broth, this is the easiest shrimp scampi ever. Serve with pasta, orzo, rice, or your favorite cereal.

Recipe: air fryer shrimp scampi

Dash from Mandi / Via

Japanese sweet potatoes are more starchy and sweeter than the average sweet potato. Seasoned with salt, pepper, ground mustard and garlic powder, these are a delicious side dish that you will make time and time again.

and recipe: Air fryer Japanese sweet potato wedges

JZ eats / Via

This recipe calls for ground chicken, but you can try it with turkey, beef, pork, or even salmon. They are ready to eat after about 10 minutes in the air fryer. Try mixing them with pasta and your favorite sauce.

Recipe: Air Fryer Chicken Meatballs

Wanderlust and Wellness / Via

Turn canned tuna into a filling dinner with the help of eggs, breadcrumbs, a handful of spices, and most importantly, your hot air fryer.

Recipe: tuna cake from the air fryer

Thin Taste / Via

Whip up healthy homemade falafel made from chickpeas, flour, onions, herbs and spices … no deep-frying required.

Recipe: Falafel hot air fryer

Sweet C Designs / Via

Shishitos on the stove are delicious, but all that oil splash is agony. Try them on the air fryer for an easy-to-clean side dish. Then sprinkle them with sesame oil and sea salt.

Recipe: Air Fryer Shishito Peppers

Healthier Steps / Via

Breakfast, lunch or dinner, there is no wrong time of day for baked sweet potatoes. Top it off with maple syrup, tahini, peanut butter, or avocado for a filling meal that won’t break the bank.

Recipe: Air Fryer Baked Sweet Potato

Let the baking begin / Via

Winner, winner, steak dinner. Start with whatever meat you have on hand and dice it so that it cooks in the air fryer in no time.

Recipe: Air Fryer Steak Tips

Table For Two Blog / Via

Thanks to a simple marinade of olive oil, lime, coriander, and spices, this shrimp is possibly the fastest, tastiest, and easiest dinner ever. I love serving it over a bowl of rice with some Tex-Mex toppings like guacamole, pico de gallo, black beans, or corn.

Recipe: Air fryer Spicy coriander, lime and prawns

Pinch Me Good / Via

Sliced ​​eggplants are lightly dredged in beaten eggs and breadcrumbs and then air fried until golden brown and crispy. As soon as the eggplant is almost ready, top it with marinara and cheese and let it melt.

Recipe: Air Fryer Healthy Eggplant Parmesan

Sweet peas and saffron / Via

You only need three ingredients for this side dish: mushrooms, soy sauce and sesame oil. Take it to the next level by using a mixture of different mushrooms like maitakes, baby bellas, and shiitakes.

Recipe: Sesame Air Fryer Mushrooms

Walk into the kitchen / Via

This seafood dinner tastes and looks totally chic, but you will be shocked how easy it really is.

Recipe: Air Fryer Cod

Ccruff and Steph / Via

Turns out you can make this Chinese classic, barbecue pork (aka Char Siu) right in your own kitchen. The marinade is the most important part. Then your air fryer does the rest of the work.

Recipe: Air Fryer Chinese BBQ Pork


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