Nutrition

The Other Vegetable Cookbook Everyone is familiar with the four seasons – but chef and restaurateur Joshua McFadden expands on this classic classification to include two more: early summer and late summer. In this cookbook, he shows you how to prepare each vegetable at the optimal time so that it can develop its full flavour. The six seasons also form the chapters of the book, and each chapter begins with recipes that use fresh vegetables raw, for example in an artichoke salad with herbs, almonds and Parmesan. In the recipes that follow, heat comes into play – vegetables are grilled, steamed, braised, poached and sautéed. McFadden explores each type of vegetable in depth, highlighting its best qualities in each season, offers plenty of practical tips and thus encourages readers to try out the more than 200 wonderful recipes – some vegetarian, others featuring meat or fish – at home. About the authors Joshua McFadden runs the restaurants Ava Gene’s and Tusk in Portland, USA. Previously, he worked as a chef de cuisine in various restaurants. He spent some time in Rome, where he collaborated on a sustainability project led by organic pioneer Alice Waters. He also spent two years as a manager on a farm in Maine, where he focused on sustainable vegetable cultivation. Martha Holmberg is CEO of the International Association of Culinary Professionals. Previously, she was editor and food writer for Fine Cooking magazine and food writer for the Oregonian daily newspaper. She lives in Portland, USA.

Stop autoimmune diseases with the right diet and get well again  More than four million Germans suffer from an autoimmune disease, and the number is steadily rising. To this day, we do not know exactly what triggers these conditions, nor can we predict their exact course. Only one thing is certain: they cannot be cured. At best, medicine can help to alleviate the symptoms. But this is precisely what Sarah Ballantyne has achieved with the Paleo Therapy. Inspired by her own autoimmune disease, she has researched the subject extensively and shows how, with the help of a balanced diet, you can permanently alleviate the symptoms and live a life virtually free of discomfort. The book provides answers to the following questions: What are the triggers and how can they be avoided? Which foods can help heal the body? How can you regulate the immune system through the right diet? How can you optimally promote good health through proper management of sleep, stress and physical activity? Paleo Therapy is a comprehensive guide to managing autoimmune diseases through diet and lifestyle, which finally promises relief! About the author Sarah Ballantyne completed her PhD in Medical Biophysics at the University of Western Ontario. She then spent several years working in research before having to take a break due to health problems. She suffered from a variety of conditions, including the autoimmune skin condition lichen nodosus. She found relief through the paleo lifestyle. Today she lives symptom-free and, inspired by her success, has launched the award-winning health blog www.ThePaleoMom.com.Read an extract

Contents: After a long day at work, it’s nice to treat yourself to a fresh, warm meal. But it should be quick and easy to prepare. For people who, for health reasons, have to pay close attention to the ingredients in their food, this is usually a time-consuming task. With conventional recipes, it is often necessary to swap certain foods for others that are suitable, which is tedious and alters the flavour. This fully illustrated cookery book shows you how to prepare delicious meals quickly and easily – meals that are free from grains and gluten, and often dairy-free too, making them suitable for a paleo or Stone Age diet. Weekly meal plans and shopping lists, recipe overviews specifying preparation times as well as the presence of eggs, dairy products, nuts or nightshades, and recipe ideas for using up leftovers make cooking according to the Paleo method easier than ever before. What’s more, bestselling author and food blogger Danielle Walker shares personal anecdotes and offers tips for a perfectly organised kitchen.

It has never been easier to eat healthily and lose weight without counting calories, eating diet food or feeling hungry, and without feeling as though you’re missing out on anything. This book explains the link between looking healthy and achieving lasting weight loss, and how you can easily achieve both. The formula is simple: avoid industrially processed foods and products such as grains, pulses and pasteurised milk. What’s more, doing so increases your chances of alleviating or even completely eliminating the symptoms of common illnesses! This is the essence of the paleo diet, often referred to as the Stone Age diet. The Complete Guide to the Paleo Diet contains plenty of delicious recipes and answers to all your questions about the paleo diet, and is the definitive guide for anyone who has discovered this way of eating for themselves.  About the author : Diane Sanfilippo studied at Syracuse University; she is a scientist and a registered dietitian. She writes the popular health blog Balance Bites, runs a practice as a dietitian, gives seminars on the Paleo diet across the USA, and hosts a highly successful weekly podcast, *The Balanced Bites Podcast*, which is available free of charge on iTunes.

Over 100 healthy recipes to combat hidden inflammation Millions of people are affected by hidden inflammation in the body. This can manifest itself, for example, as reddened skin, pain or fatigue, and also plays a role in a great many conditions such as diabetes or arthritis. With the right diet, you can combat and prevent inflammation. The more than 100 delicious and balanced recipes in this book avoid foods such as sugar, wheat or pork, which contain substances that promote inflammation. Instead, they make generous use of anti-inflammatory foods such as various types of cabbage, spinach, berries, ginger, walnuts and cold-water fish rich in omega-3 fatty acids, which help prevent inflammation and related illnesses whilst strengthening the immune system. After all, with the right food, you can restore your body’s balance. About the author Anne Larsen is a lecturer specialising in healthy eating and the author of numerous cookbooks, including *The Anti-Inflammatory Diet* and *The Anti-Inflammatory Cookbook*. She also writes popular columns for Danish weekly newspapers.

ContentsTop sporting performance isn’t achieved through consistency and discipline alone. Proper nutrition is at least as important – this could include, for example, the paleo diet. The author pays particular attention to vitamins, minerals and trace elements. Each recipe contains precise details on protein, carbohydrates and fat. With over 100 recipes that are easy to prepare and absolutely delicious, they are particularly well-suited as a foundation for sporting performance. Whether the aim is weight loss, muscle building or general fitness, readers can use the numerous tables to put together their own personalised plan with the appropriate recipes. The guide is rounded off with personalised recommendations for those who train early or late in the day.About the authorStephanie Gaudreauis a nutritionist and the founder of Stupid Easy Paleo (Twitter). She is endorsed by leading paleo websites such as NomNomPaleo.com, Whole9Life.com and RobbWolf.com. She is a professional weightlifter and lives with her husband in San Diego, California.

The best recipes for bodybuilders and strength athletesThe right combination of training and nutrition is essential for strength athletes and bodybuilders. To support you on your journey to the perfect physique, Jil from Road to Glory, together with his team, has developed recipes that provide the body with all the essential nutrients, thereby promoting muscle growth. Whether it’s breakfast, lunch, dinner or a post-workout meal; whether low-carb or high-carb; whether steak, salad, soup, cake or other treats – the more than 150 recipes cater to every need and taste absolutely delicious, so you don’t have to miss out on enjoyment. Clear nutritional information and straightforward step-by-step instructions help you choose and recreate the dishes. Many of the dishes are also quick to prepare, making them easy to fit into a busy schedule of gym sessions and work – the perfect training companion on your Road to Glory!Read an extractJens IllgnerIn 2012, Jens Illgner launched his Facebook page ‘Road To Glory By JIL’, where he documents his journey towards the perfect bodybuilder’s physique. Shortly afterwards, he launched a YouTube channel, an Instagram account and his own website, where Jil offers training and nutrition programmes as well as personal coaching. Road to Glory now has more than 1.5 million fans, and his dedicated fitness recipes page on Facebook has over 100,000 followers.

Greater strength, endurance and performance through the right dietThe belief that athletes can only obtain the protein they need from animal products has been debunked, not least by the revolutionary Netflix documentary *The Game Changers*. After all, you don’t need meat or animal protein to be strong. This book illustrates the positive effects a vegan diet has on our strength and health, whilst also offering over 80 balanced recipes for an optimal plant-based diet, providing protein from sources such as pulses.Read an extractZuzana FajkusovaHealth consultants Zuzana Fajkusova and Nikki Lefler have been following a vegan diet for many years. They founded ActiveVegetarian.com and published their first book in 2017. The pair train celebrities, teach yoga and are vegan chefs. Their passion for a healthy lifestyle inspired them to help others achieve their health and fitness goals.

Featuring 60 recipes at different carbohydrate levels The Flexi-Carb Cookbook shows you how to incorporate a carbohydrate-adjusted Mediterranean diet into your everyday life. From A for artichoke to Z for lemon, Heike Lemberger and Franca Mangiameli introduce the most important and effective ingredients in the Mediterranean diet and incorporate them into delicious, quick recipes for breakfast, main meals and snacks. All dishes are available in different carbohydrate and calorie levels: whether you’re an office worker, a keen amateur sports enthusiast or a fitness fanatic; whether you want to lose a few kilos, stay healthy or get fitter – Flexi-Carb offers the right strategy for every personal goal. A lifestyle check reveals which Flexi-Carb type you are. The weekly plan, the matching shopping list and plenty of practical tips for at home will help you get off to a flying start with a new, ‘Mediterranean’ way of life – full of fun and flavour, without having to sacrifice any of the enjoyment. Speaker: Heike Lemberger Franca Mangiameli Dr oec. Troph. Nicolai WormNote: available in German only

Excess weight, digestive problems, mood swings – many people suffer from symptoms caused by malfunctions in the hormonal, digestive and detoxification systems. Functional nutrition may be the solution: rather than focusing on calorie restriction and a one-size-fits-all diet, it aims to correct individual imbalances within the body. With the help of self-tests, you can create your own physiological profile and learn how to optimise it through a diet strategy tailored to your specific type. Gut restoration, hormone regulation and detoxification help you to become slimmer, more energetic and healthier. Sebastian Dietrich is the founder of INEX, a graduate in Sports Science and holds a BA in Economics. He has gained years of experience as a performance coach through national and international training programmes and work in the fields of movement optimisation, pain reduction and performance enhancement, as well as in applied neurology, functional medicine and nutrition.

With 160 new recipes Do you want to eat well and lose weight? Then low-carb is just the thing for you. The creators of the incredibly successful Facebook page ‘Low Carb Kompendium’ present 160 new low-carb recipes in this book – including popular classics from the Facebook page as well as many exclusive recipes that haven’t been published yet, but have been specially developed and tested for this book. For breakfast, for example, there’s pecan and cinnamon porridge; for lunch, a ‘fake’ potato salad with egg and tomatoes; for dinner, a bacon and mozzarella bomb; and for a snack, hazelnut cream with mandarins. The authors also provide detailed information on the ‘Low-Carb High-Quality’ principle they have developed: which foods can you eat and which should you avoid? How many carbohydrates should you consume per day? And how can you successfully change your diet in the long term and live a healthier life? Follow in the footsteps of hundreds of thousands of fans of the ‘Low Carb Compendium’ and lose weight successfully! About the authors Andreas Meyhöfer, a self-employed business IT specialist (B.Sc.) who is currently studying for a Master’s degree in ‘Prevention and Health Psychology (M.Sc.)’, has been following a low-carb lifestyle for over 10 years. Together with his partner Diana Ludwig, he regularly develops recipes suitable for everyday use and publishes them on his blog ‘Low Carb Compendium’. With currently around 920,000 followers, the Facebook fan page of the same name is one of the most popular hubs for the low-carb community. Diana Ludwig works as a freelance media designer and has been an enthusiastic advocate of the low-carb diet for many years. Together with her partner Andreas Meyhöfer, she passionately creates content on the subject. She runs one of the most popular low-carb groups on Facebook, with over 170,000 members.Read an extract

Cut down on carbohydrates – lose weight – live betterA ‘low-carb’ lifestyle is the dietary trend of the future. In German-speaking countries, too, the view is becoming increasingly accepted within nutritional science that excessive amounts of sugar and starch are primarily responsible for widespread obesity. Many restaurants are now deliberately offering low-carbohydrate dishes, and instead of ‘low-fat’, millions of figure-conscious people are now opting for ‘low-carb’.Nutritionist and author Nicolai Worm, known for his LOGI method, recommends a diet based on vegetables, fruit and vegetable oils, supplemented with protein in the form of meat, fish and dairy products. Rice, pasta or potatoes are only permitted as small side portions.This gentle low-carb approach is ideal for anyone who wants to lose weight or simply eat more healthily and feel good.About the author:Dr oec. troph. Nicolai Worm is one of Germany’s leading nutritionists. He has written numerous books, brochures and specialist articles, and has become known to a wide audience through his radio and TV appearances on both private and public broadcasters. Many of his books, including those on the LOGI method he developed, have become bestsellers.

Apart from having dream bodies, actors Halle Berry, Christian Slater and Eva Mendes have one thing in common: they swear by personal trainer Harley Pasternak. His refreshingly simple and revolutionary training programme is based on the number 5: 5 weeks, 5 days a week, 25 minutes’ training a day. This is complemented by 5 meals a day, each of which takes just 5 minutes to prepare. Pasternak’s fitness programme is easy for anyone to follow and is illustrated with detailed diagrams and instructions. All you need in the way of equipment are dumbbells and a weight bench. A daily 5-minute cardio session rounds off the workout. The book also includes a well-thought-out 5-week training and nutrition plan, as well as a collection of recipes. Best of all: you’re allowed to treat yourself one day a week. About the author: Harley Pasternak holds a Master of Science from the University of Toronto in exercise physiology and nutritional sciences, and an honorary degree in kinesiology (the study of movement) from the University of Western Ontario. He has been honoured for his work by the American College of Sports Medicine and the Canadian Society of Exercise Physiology. Many prestigious sports and lifestyle publications, such as Redbook, Glamour, Fitness and Men’s Health, have recognised his work. The Canadian-born author is a frequent guest on TV talk shows and currently lives and works in Los Angeles.

The best foods for cancer patientsAnyone faced with a cancer diagnosis very soon begins to wonder what they can do about it themselves. What – in addition to treatment – can help slow the disease’s progression, aid recovery and strengthen the body? This book provides you with the key fundamentals. Scientific studies in recent years have shown that the metabolism of cancer patients differs significantly from that of healthy people. A diet low in carbohydrates and high in high-quality fats has been shown to inhibit tumour growth and support the body’s healing process. The authors explain, in an easy-to-understand way, the scientific principles behind the ketogenic diet and how to put the concept into practice in everyday life. The numerous recipes are also easy to follow, varied and appeal not only to patients.About the authorsProf. Dr. rer. biol. hum. Ulrike Kämmerer is a biologist and, together with her research group at the University Women’s Hospital in Würzburg, conducts research into immunological aspects of reproductive and tumour biology. She was a co-initiator of one of the very first clinical trials ever conducted on the ketogenic diet in cancer patients.PD Dr. rer. nat. Christina Schlatterer is a biologist. Her research focuses on the investigation of signalling processes in cells. She currently works as a research coordinator at the University of Konstanz and has also been active as a writer for many years.Dr. rer. nat. habil. Gerd Knoll is a biologist and scientific adviser. In addition, he has been writing on nutrition and cancer for many years. He is particularly interested in the role of mitochondria in cells.

What else can we eat? Our Food Under Scrutiny In an age of meat scandals, genetically modified maize, mass agricultural production and epidemics caused by contaminated food, we have lost our bearings and our trust in what we eat. What can we still eat? This book provides clear answers to this question that anyone can understand. It takes into account not only health considerations, but also environmental and ethical aspects. The book discusses all the foods commonly found in our diet – from fruit and vegetables, through bread, meat and fish, to ready meals and fast food. Tables show the respective properties and ingredients of the products at a glance. They enable the reader to find their way through today’s nutritional jungle and choose foods that are good for them and kind to the environment. Learn how to eat healthily and sustainably – your body and our environment will thank you for it. About the author Dr Dr Michael Despeghel is a sports scientist and specialist in sustainable lifestyle changes and healthy living. He is an experienced speaker on fitness, prevention and health topics and is well known for his numerous television appearances. Among other things, he co-authored the bestseller *Abnehmen mit dem inneren Schweinehund* and has published numerous other successful books, including *Was können wir noch essen?* and *2 Tage Diät sind genug*.

The Right Diet for Sportspersons - Optimal Energy for Maximum Performance  A balanced diet is essential for staying healthy and performing at your best. This is all the more true if you are physically active. Whether you are a competitive or recreational athlete, anyone who takes part in sport has higher energy requirements and needs the right nutrients to stay in shape and remain fit in the long term. Performance is significantly improved, not least by balancing training and nutrition. In this indispensable handbook on sports nutrition, nutritionist Prof. Dr Michael Hamm summarises the latest research in a way that is accessible even to non-specialists. He reveals which foods and nutrients can be ideally combined and how to sensibly supplement your diet with dietary supplements. This insightful information on the processes involved in energy metabolism helps you tap into new sources of energy even during periods of intense physical exertion, whilst also contributing to the protection of your health. With these valuable building blocks for success, you’ll be perfectly equipped to handle even the most demanding sporting challenges or competitive requirements. Readers can put together their own optimal meal plan using specific guidance on nutrition during training, competition and recovery phases, as well as calculation models – tailored to their sport and personal performance profile. Delicious recipes, written by nutritionist and former cyclist Achim Sam, round off the book. About the author Prof. Dr Michael Hamm is a nutritionist, lecturer at the Hamburg University of Applied Sciences, author of numerous books on nutrition and a consultant to various magazines, including *Fit for fun*. His previous diet guides have been bestsellers and have also received the highest acclaim from experts in the field. He lives in Hamburg.

The best supplements for improved performance and energy in sport and in lifeDietary supplements are more popular today than ever before. Even outside the world of sport, more and more people are turning to vitamins, minerals, plant extracts and other supplements to enhance their diet, feel fitter and healthier, or boost their performance in sport, at work or in everyday life. However, given the growing range of products on the market, it is becoming increasingly difficult to keep track of them all, to distinguish useful products from those that are useless or even harmful, and to make the right choice. Nutritionist and strength coach Philipp Rauscher describes the most important dietary supplements in detail and offers tips on how to use and dose them optimally to suit individual needs. He also debunks widespread myths about supplements. When used correctly, dietary supplements can achieve astonishing results.About the authorPhilipp Rauscher is a self-employed nutritionist, strength coach, author and lecturer at private educational institutions. His specialism is providing nutritional advice to fitness enthusiasts, as well as to patients with cancer or metabolic disorders. He has worked with athletes across a wide range of sports and prepares natural bodybuilders for competitions. His first book, *Optimal Nutrition for Bodybuilders and Strength Athletes*, was published by riva Verlag in 2018.Read an extract

Featuring daily meal plans, recipes and lots of extra tips hCG diets are currently all the rage. The hormone is said to suppress the feeling of hunger and has therefore been used by the well-off for years to support low-calorie fasting regimes. Now that it is also available in homeopathic or bio-energised form, everyone can finally benefit from its effects at an affordable cost. Weight-loss expert Carola Ralumi summarises the latest knowledge on hCG concisely and in an easy-to-understand way, discusses the various product forms available, and presents a highly effective 5-week programme that is optimally supported by taking hCG. Clear instructions, two complete 14-day plans and a wealth of illustrated recipes featuring fish and meat, as well as vegetarian and vegan options, ensure easy and rapid weight loss without starvation or having to sacrifice enjoyment. Author: Carola Ralumi Carola Ralumi is a nutritionist and diet expert. She discovered the hCG diet – at that time still an injection-based treatment available only in clinics – whilst studying in California in the mid-1980s. Ralumi subsequently developed special recipes and meal plans for weight loss with hCG whilst working with overweight patients.

Food as a LifesaverDrawing on the latest findings in food research, Jo Robinson takes you on a fascinating journey to the origins of plants in this book. She describes how and when we unwittingly rob them of their nutritional value through over-breeding and incorrect preparation. Each chapter focuses on a specific type of fruit or vegetable and offers plenty of tips on how to preserve and unlock their beneficial nutrients. You’ll learn how spinach can protect your eyes and reduce inflammation, and how garlic can lower your risk of thrombosis, boost strength and stamina, and help prevent cancer. The valuable nutrients in blueberries lower blood pressure, help with cardiovascular diseases and slow the progression of age-related dementia.This is a revised new edition of *Garlic Against Cancer* and *Blueberries for the Heart*.About the authorJo Robinson is a food activist and author. She became known for her research into the benefits of free-range animal husbandry. She has written 14 books on health and nutrition, some in collaboration with other authors. Robinson lives on Vashon Island in the US state of Washington, where she grows some of the most delicious fruits and vegetables she recommends in this book in her own garden.

For a long time, vitamin K1 and vitamin K2 were regarded as two largely identical forms of the same vitamin. We now know that the function and metabolism of these two K vitamins differ significantly and that they are found in different foods. Whilst vitamin K1 is found in green vegetables and leafy greens, vitamin K2 is found in meat, dairy products and fermented foods. Vitamin K2 plays a crucial role in calcium metabolism, as it helps ensure that calcium from our blood is directed to the right places in the body, strengthening bones and teeth rather than being deposited in soft tissues and causing arterial calcification. It is therefore also the most effective protection against osteoporosis, atherosclerosis, Alzheimer’s disease and coronary heart disease. This guide explains how you can meet your vitamin K2 requirements through a natural diet to protect your heart and bones, prevent chronic diseases and counteract the ageing process. If you are deficient, you can also specifically supplement your diet with a vitamin K2 supplement. This book also explains how to recognise high-quality, safe products and how to dose them.Petra Hirscher is an author and copywriter. She studied German language and literature, English literature and art education. For over 20 years, she has been devising and writing advertising copy, specialist books and guidebooks. Her books published by riva Verlag include *The Mitochondrial Method*, *Healthy and Slim with Matcha Tea* and *Anti-Ageing with OPC*.