Book Review: The Nordic Way

The Nordic Way
By Arne Astrup, Jennie Brand-Miller and Christian Bitz
Pam Krauss Books/Avery (2017)
Reviewed by Holly R. Layer, RD

Claims:

The Nordic Way, a Mediterranean-like diet, is based on the results of the 2010 Diet and Obesity Genes study in Europe. The ‘DiOGenes’ study followed more than 1,000 overweight adults and children who had recently lost weight. The study found that a small reduction in high-GI foods and a moderate increase in protein was able to curtail weight re-gain. The book asserts that the obesity epidemic has coincided with an increase in refined carbohydrates. While the diet structure is based on scientific research, the tone of the book is decidedly optimistic, stating that The Nordic Way is “the world’s best diet” and that by increasing intake of dairy protein, it “will help you get a flat stomach!” In no uncertain terms, the book declares that, “no matter what, you will lose weight more easily and achieve significant health benefits if you replace the high-GI foods in your diet with their low-GI counterparts” because low GI foods promote weight loss and prevent weight gain.

Synopsis of Diet Plan:

The Nordic Way promotes two guiding principles: the 2:1 ratio of carbohydrates to protein, and that lower-GI carbohydrates are better for weight loss and maintenance. Like the Mediterranean diet, The Nordic Way is heavy on fruits and veggies, emphasizes whole grains and highlights lean sources of protein. Fat is less of a player in The Nordic Way, but healthy sources from cold water fish, nuts and canola oil are recommended, as well as low-fat dairy. The book asserts that a “modestly higher protein and slightly lower amounts of carbs” will enhance satiety, reduce hunger and increase metabolism. The eating plan does not preclude any one food group or item, even if it is a high-GI carbohydrate, and many recipes feature higher-GI items, such as potatoes. The book provides a list of GI values for common foods, alternatives to high-GI foods, sample weekly meal plans and more than 80 recipes.

Nutritional Pros and Cons:

While the tone of the book may leave something to be desired, the eating plan itself does not. The book explains the difference between hunger and appetite, emphasizes the importance of satiety and the palatability of meals, and that ‘quick-fixes’ and deprivation diets don’t yield lasting results. It also doesn’t eliminate foods or food groups, including high-GI carbohydrates, but rather offers alternatives or to enjoy those items in moderation. The Nordic Way eating style relies heavily on lower-GI carbohydrates and lean sources of protein, such as rye breads, lowfat dairy and fish. It also introduces the reader to new foods, such as whole kernel rye bread (the dense, moist variety) and skyr, Icelandic yogurt. The diet does not advocate for counting calories or restricting, but challenges participants to learn to stop eating when they are satisfied, which may happen sooner with slower-digesting carbohydrates and sufficient protein at each meal.

Bottom Line:

The book may over-promise results, but adopting a ‘Nordic-style’ eating pattern is perfectly healthy. The book provides easy-to-understand explanations for the diet, as well as weekly meal plans and easy-to-prepare recipes with minimal ingredients. Some readers may have trouble trying to figure out the 2:1 ratio, but the concept is relatively simple. Because the eating pattern is based on the results of a study of overweight individuals, it may appeal to those who are trying to maintain weight loss in addition to those trying to lose more weight.

As a side note, I’ve incorporated full-fat cottage cheese and that dense, rye bread into my diet, and had already been eating full-fat Icelandic plain yogurt and find I’m satiated for longer periods of time. I also like the simple combinations of foods, at they are often things I already have in my kitchen, such as deli meat on whole grain bread with cottage cheese and vegetables.

Book Review: Unmasking Superfoods

Unmasking Superfoods: The Truth and Hype about Acai, Quinoa, Chia, Blueberries and More
By Jennifer Sygo, RD
HarperCollins (2014)
Reviewed by Holly R. Layer, RD

Claims:

This book isn’t as much a diet plan as it is a ‘user’s guide’ to the environment of over-hyped and under-performing ‘foods’ (as well as those that live up to the name) available to anyone with an Amazon account. Written by a Canadian Registered Dietitian, Unmasking Superfoods seeks to inform readers of the facts and give them her own ‘bottom line’ about each supposed ‘superfood.’

Synopsis of Diet Plan:

Sygo arranges the book into five chapters, beginning with the most mainstream and talked-about foods, such as acai and goji berries, to the classics, like almonds, and even those that fly under the radar, like oysters and pistachios. For each item discussed in the book, Sygo presents ‘the science’ behind its nutritional claims, often debunking them due to lack of actual scientific evidence. Additionally, Sygo includes the nutritional information for each food, a little background as to why it may be considered a superfood, and a ‘bottom line’ from a dietitian’s perspective. Her typical advice? Eat real food instead of supplements, practice portion control, and don’t believe everything you hear/read/see. She also addresses countless health- and nutrition-related concerns throughout the book, such as cholesterol and eggs, peanut allergies and caffeine intake.

Nutritional Pros and Cons:

Perhaps the best chapters of this book are those that remind readers of the ‘true’ superfoods, from the ones that have gotten a black eye recently, (beef, cheese, cocoa, eggs, peanut butter), the classics (almonds, avocados, beans, chickpeas, lentils, beets, blueberries, broccoli, green tea, oats, kale, strawberries, spinach, sweet potatoes, walnuts) and those that aren’t recognized as being ‘super’ (amaranth, collard greens, kiwi, oysters, mussels, pistachios, pumpkin seeds, sesame seeds). Readers are presented with unbiased information about each food and related health and nutrition concerns that are backed up with references for studies throughout.

Bottom Line:

There is so much to like about this book. If you’ve ever fallen into the trap of a ‘superfood,’ consider doing a little homework before buying expensive supplements or putting too much emphasis on one food over another. While some foods are certainly more nutritionally dense than others, ALL real food (I’m talking meat, fruits, vegetables, whole grains, some dairy) ARE super in their own right. Whole foods are packed with everything we need for our bodies to function: carbohydrates, healthy fat, protein, vitamins, minerals and fiber. It’s always best to eat a well-balanced diet full of variety in order to meet all your nutritional needs, rather than rely on pills, powders, smoothies or a single food with over-hyped health claims.

Book Review: It Starts with Food

It Starts with Food
By Dallas & Melissa Hartwig
(Victory Belt Publishing, 2012)
Reviewed by Holly R. Layer, RD

Claims:

Dallas and Melissa Hartwig debuted their ‘Whole30’ program in 2009, after they themselves ‘changed their lives in 30 days’ after adopting a strict Paleo diet, “no cheats, no slips.” Each chapter begins with a different Wholer30er’s testimonial of how the program has done everything from improving skin to controlling blood sugar to incredible weight loss, and everything in between. The Hartwigs base their approach on four ‘good food’ standards: that food should promote a healthy psychological response, a healthy hormonal response, support a healthy gut, and support immune function and minimize inflammation. According to the book, the program is based on scientific research (references are in the back), clinical experience (the ‘tens of thousands’ Whole30ers) and self-experimentation (the reader’s own findings while doing the program).

Synopsis of Diet Plan:

The Whole30 program is a Paleo eating pattern ‘on steroids.’ In addition to the usual Paleo no-no’s (grains, legumes, dairy), the Hartwigs also prohibit soy, alcohol, seed oils, artificial and added sugars, nor can you recreate ‘junk food’ with allowed ingredients. Weighing yourself is also not allowed, as the Hartwigs insist that the program is not for weight loss, but for becoming healthier and weighing oneself may cause participants to become discouraged if the result is not as they expected. Participants CAN eat meat, seafood, eggs, vegetables, fruit and natural fats; a recommended meal is made up of one to two ‘fistfuls’ of protein and a plateful of vegetables with a fat source, like avocado. Participants are expected to follow the rules even when eating at restaurants, which can be difficult.

The Hartwigs claim that much of our poor health is due to our food choices, especially that of sugar, which breaks all of their ‘good food’ standards by promoting overconsumption of certain foods, a hormonal imbalance, poor gut health and inflammation. Their program is an elimination diet of sorts, complete with a 10-day reintroduction period in order to assess your body’s response to the offending foods.

Nutritional Pros and Cons:

While the Whole30 program eliminates not one, but two food groups, there is a lot to like. First, it’s meant to be a short-term ‘reset’ to one’s diet by focusing on the most nutritious foods, despite the fact that the ‘diet’ itself is sustainable. Second, the program addresses readers’ addictions to problematic foods, even if those foods are ‘approved’ items. Third, the program promotes label reading and awareness of ingredients, a skill useful to anyone trying to eat healthily. Lastly, there are no complicated food lists of specific types of meats, fruits or vegetables. With very few exceptions all fruits, vegetables, meat and eggs are allowed, and there is no need to calorie-count. Recommended fat sources include coconut and olive oils, nuts, seeds and avocados. Unfortunately, the program’s ‘all or nothing’ approach and extreme restrictions may turn off many readers.

The Hartwigs’ main point is to get readers to eat only super-healthy food for 30 days; they see grains, dairy and legumes as ‘crowding out’ healthier options on your plate. They also promote the idea that gluten contributes to ‘leaky gut,’ and that legumes are poorly digested, leading to inappropriate immune responses, neither of which are supported by a preponderance of research. One of the reasons meat, seafood and eggs are recommended is that they are a complete protein (meaning they provide all the essential amino acids in the correct proportions), as well as being a good source of heme iron and B vitamins. Additionally, studies show that calcium from kale, greens, broccoli, bone broth, salmon, almonds, walnuts, oysters is better absorbed than calcium from milk.

Bottom Line:

The Whole30 isn’t for appropriate for many readers due to its restrictive nature, but the structure/challenge may appeal to others looking for or willing to make drastic changes. Because we can get everything we need nutritionally from meat, eggs, vegetables and fruit, the diet is appropriate for either a short-term reset or a longer-term eating pattern. By addressing readers’ unhealthy relationships with food and teaching label reading, the program empowers participants in a way other ‘diets’ do not. Additionally, the Whole30 program goes a step further by using online and social media resources to provide participants with support during a program. While it’s solidly in the ‘fad diet’ realm, participating in a Whole30 program once (or once a year) can help readers achieve long-term health and fitness goals and break bad food habits.

The book includes a 25-page Appendix of recipes, including ‘master’ recipes for each type of protein, as well as multiple variations for each.