Season's guiltings

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New books on diet, health can help turn the page and provide motivation for change.

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Book publishers know what you're thinking this time of year and they take full advantage of their opportunities.

They know you feel guilty about not sticking to your promise to stay healthy this year. They know that you're worried about fitting into the swimsuit you plan to wear on your upcoming beach vacation. And they know the New Year is on its way and you're planning to start fresh with another set of health resolutions.

All of that means bookstore shelves are lined with titles about how you can shed pounds, live longer, feel great and change your life. Although these books often offer inflated promises, they can be motivational -- provided you take them for what they are: Information to add to your arsenal of health knowledge.

Here are a few of the more interesting health-themed titles on Winnipeg bookstore shelves:

WHEAT BELLY

By William Davis (Rodale, 292 Pages)

Premise: Cardiologist-author Dr. William Davis argues "the world's most popular grain is also the world's most destructive ingredient."

In a nutshell: Just when the war against carbohydrates appeared to be cooling down, Davis has rekindled the debate about them -- specifically, grains. He asserts that all modern-day grains are detrimental to human health, even the whole, brown variety. By observing his own patients, the doctor has found that carbohydrates degrade heart health, possibly even more than saturated fat. More grain-fuelled worries? Davis says two slices of bread send blood sugars spiking, even higher than two tablespoons of sugar would. Why is this bad? Wheat activates insulin production, which in turn, triggers fatty acids in the liver. This, in turn, sets off complex biochemical reactions that increase artery-narrowing blood fats, including triglycerides and LDL cholesterol. Also at fault: The wheat of today is genetically altered, which doesn't sit well with a lot of people. Davis says he's observed patients' cholesterol levels improve when they eliminate wheat from their diets. Wheat Belly comes with simple recipes, ways to eliminate wheat from your diet and alternatives to add to your diet.

THE PALEO SOLUTION: THE ORIGINAL HUMAN DIET

By Robb Wolf (Victory Belt, 320 Pages)

Premise: Eat like a caveman for good health. (Lean, preferably grass-fed meat, wild fish, produce and plant-based fats). Avoid bread, most grains and dairy.

In a nutshell: A research biochemist turned strength and conditioning coach, Wolf admittedly borrows from his mentor and teacher, Loren Cordain, author of The Paleo Diet. With no index, you'll have to find your way around the book, browsing through each chapter. A sample from his 30-day meal plan includes two to four poached eggs, almonds and fruit for breakfast; a chicken fajita salad for lunch; a snack of chicken, avocado and apple slices; and salmon, salad and green beans for dinner. Wolf argues against grains (which in bread, are processed). He promises his plan can reverse the signs of Type 2 diabetes and alleviate the symptoms of certain autoimmune diseases.

THE SLEEP DOCTOR'S DIET PLAN

By Michael Breus (Rodale, 254 pages)

Premise: Get enough quality sleep and your endocrine system (the glands that release hormones) will function better to allow you to shed excess pounds.

In a nutshell: Not really a diet book, but a collection of facts and research about how a lack of sleep can lessen your health and increase your waistline. The book is aimed at women, but men could probably find some interesting information in here as well. For example, Author Michael Breus, a clinical psychologist and sleep expert, talks about his role in a beauty magazine's sleep challenge feature in which he instructed participants to get 71/2 hours sleep at the same time each night while reducing caffeine and continuing with their normal eating and exercise habits. The results: After eight weeks, challengers lost an average of 10 pounds. One participant who could not stick to the sleep schedule failed to lose any weight. In his book, Breus offers sleep "rules" that promote better sleep. Also contains a fill-in sleep diary.

EAT TO LIVE

By Joel Fuhrman (Little, Brown, 380 pages)

New York physician Joel Fuhrman promises you can lose at least 20 pounds in six weeks if you follow his program, which is less about willpower and more about arming yourself with knowledge about disease-fighting, nutritionally-dense foods. He says eating foods lower in calories and higher in nutrients will minimize your cravings, forcing your body fat to disappear. His diet plan is aggressive and is based on eating 1,000 to 2,000 calories daily without actually counting calories. Week one is vegetarian and includes items such as fruit topped with hemp seeds, white beans and almond milk. Week two reintroduces animal products again, but in controlled quantities.

THE DUKAN DIET

By Dr. Pierre Dukan (Random House, 279 pages)

It's been a bestseller in France for years. The Dukan Diet began to get attention here in North America after reports that Kate Middleton used this protein-based plan to slim her already slender physique before slipping into her royal wedding dress. French physician Dr. Pierre Dukan divides his eating plan into four distinct phases: Introduction, attack, consolidation and cruise. Much like the introduction phase in the Atkins Diet, Dukan's intro eliminates nearly all carbohydrates. Instead, he prescribes unlimited amounts of lean protein, small amounts of oat bran and lots of water. "Attack," or phase two introduces unlimited amounts of non-starchy veggies. "Consolidation" (phase three) reintroduces small amounts of fruit, bread and hard cheese. The final "cruise" phase, Dukan says, will allow you to keep the weight off forever providing you follow his rules, which includes walking 20 minutes daily.

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Republished from the Winnipeg Free Press print edition December 5, 2011 D1