Food as Medicine (book)

One in three adults in Germany suffers from problems with their fascial, muscular and skeletal systems. To remain symptom-free in the long term, everyone must take proactive steps themselves. Cupping physiotherapy – a combination of cupping and fascial physiotherapy techniques – is an effective self-treatment method for relieving tension in muscles and fascia. Physiotherapist Gabriele Kiesling demonstrates, through more than 90 exercises, how cups can be used to specifically alleviate a range of complaints – from headaches and hip problems to the treatment of hallux valgus and cramps. This helps to strengthen the whole body and prevent pain. About the author: Gabriele Kiesling is a physiotherapist with her own practice and managing director of the German Institute for Quality in Physiotherapy. She publishes regularly in patient magazines and specialist media and runs continuing professional development courses for doctors and physiotherapists. She has been working in the field of fascial therapy for many years and is a member of the relevant research group at the University of Ulm. Read an extract

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*.

Bento for every day - Creative, healthy meals to prepare and take with you  Bento boxes are all the rage – this Japanese version of Tupperware, often featuring several compartments for different foods, offers a brilliant way to enjoy a healthy, home-made lunch every day. Bento for Every Day contains over 150 recipes, from which the author has put together 25 creative meals, and alongside classic Japanese bentos such as rice with panko-crusted prawns, it also shows how this concept can be adapted to our Western diet. Makiko Itoh also explores the different types of bento boxes, explains the basic cooking techniques and shows how to plan a whole week’s worth of bento meals in advance. *Bento for Every Day* places particular emphasis on creating meals that are both healthy and delicious, whilst also offering practical tips and tricks on how to prepare a fantastic menu with minimal effort. This book provides the basics for bento beginners, as well as plenty of new recipe ideas for experienced bento enthusiasts. About the author: Makiko Itoh was born in Tokyo and grew up in Japan, England and the USA. After many years in New York, she moved to Switzerland. Since 2003, she has been running the highly successful blog ‘Just Hungry’, which focuses on Japanese food, and since 2007, ‘Just Bento’, a blog dedicated specifically to bento boxes.

12 Minutes a Week (book) The scientific evidence for the unbeatable effectiveness of high-intensity strength training A scientifically based programme for strength and muscle building Building muscle has never been easier or faster than with this revolutionary programme, which involves just one training session per week. Sports scientist Dr Doug McGuff and strength training expert John Little have developed a groundbreaking new concept in which 12 minutes of strength training once a week is enough to achieve maximum muscle and strength gains. The trainee pushes themselves to their limits and then allows the muscles sufficient rest time so that they can rebuild. The effectiveness of this high-intensity, low-frequency strength training (HIT) has been proven by numerous clinical studies. This book explains in detail the mechanisms at work at a cellular level when the muscle is stressed, and what happens during the recovery phase when the muscle regenerates. The reader learns how modern science views strength training in terms of maintaining our health, and how this knowledge can be consistently put into practice. And last but not least, it turns some of the assumptions even experienced exercisers thought they knew about training on their head. Information about the authors: Dr Doug McGuff is a doctor and the owner of the state-of-the-art training facility Ultimate Exercise, where he works as a personal trainer, supporting clients and continually pushing the boundaries of fitness training. He gives talks worldwide on topics relating to sports science. Little, John is a bodybuilder and columnist for *Ironman* magazine. He has developed three revolutionary training concepts, including Max Contraction, and has published 12 books on fitness to date. Together with his wife, he runs the Nautilus North Strength & Fitness Centre, where they conduct training studies and apply the insights gained to benefit their clients.

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