Daily Food Variety Chart
(I’m hoping that this PDF will allow you to modify the chart to suit your tastes and preferences. I’ll add a Word file if it doesn’t).
Resources List
Some of the wisdom from some of the people that I have read or listened to, and that I have found useful in developing an understanding of my need for change and how I might make that happen. They are mostly not “diet books” (although some fo them are prescriptive and Bright Line Eating definitely is) but about FOOD; healthy living whilst enjoying good food. Lots about the developing understanding of the microbiome.
Many of these are Amazon links. You don’t have to buy from Amazon, I’m trying not to buy direct from them as often as I can, as there are plenty of other small book sellers – but it’s an easy place to direct to a good range of book reviews!
Tim Spector
Professor at Kings College, London (Genetic epidemiologist – famous for his twins studies and more recently for the COVID-19 symptom tracker app). His first book had a big impact on my thinking and determination to change my habits and lifestyle.
The Diet Myth: The Real Science Behind What We Eat
https://www.amazon.co.uk/Diet-Myth-Real-Science-Behind/dp/1780229003/ref=sr_1_1?qid=1581073159&refinements=p_27%3AProfessor+Tim+Spector&s=books&sr=1-1&text=Professor+Tim+Spector
“Why do most diets fail? Why does one person eat a certain meal and gain weight, while another eating the same meal loses pounds? Why, despite all the advice about what to eat, are we all still getting fatter?”
https://youtu.be/6ZVkHB6jI4A. Lots of videos on line with him talking, but Rangan Chatterjee (the interviewer) is one of my heroes.
http://www.tim-spector.co.uk/. The Predict App looks very interesting for the future. Lots of research being done on using Machine Learning to predict what an individual may be able to tolerate eating, or not tolerate well. This is very likely going to be talked about a lot in the next ten years. I will blog about this at a later date.
http://britishgut.org/. Tim Spector and UK microbiome study. You have your gut flora evaluated by sample, by donation by crowd funding, and data added to study results. You get results as well but have to interpret yourself. Lots of data online to do that.
Michael Pollan
He is an author (best known for socio-cultural impacts of food), journalist and professor of journalism. I particularly recommend: ‘The Omnivore’s Dilemma’, ‘In Defence of Food’ and ‘Cooked’. Brilliant, intelligent and knowledgeable; very fascinating and enjoyable reading.
“Eat food, not too much, mostly plants.” (In Defence of Food) “You are what you eat eats”
In Defence of Food: The Myth of Nutrition and the Pleasures of Eating: An Eater’s Manifesto
Michael Pollan Food Rules – a summary PDF
The Omnivore’s Dilemma: The Search for a Perfect Meal in a Fast-Food World
https://www.amazon.co.uk/Omnivores-Dilemma-Perfect-Fast-Food-reissued/dp/1408812185/ref=sr_1_1?crid=30J7RA5PPDTFW&keywords=omnivores+dilemma&qid=1581074033&s=books&sprefix=Omnivores%2Cstripbooks%2C143&sr=1-1
Cooked: A Natural History of Transformation
https://www.amazon.co.uk/Cooked-Natural-Transformation-Michael-Pollan/dp/0141975628/ref=pd_sbs_14_4/260-0948690-2089112?_encoding=UTF8&pd_rd_i=0141975628&pd_rd_r=7da15ef0-5573-4c68-be3d-b556f9d9df43&pd_rd_w=4i4m4&pd_rd_wg=kV2Sc&pf_rd_p=b7f777ff-40e2-4a42-b29f-72417639c630&pf_rd_r=22J1ANBWS12K3H95SB90&psc=1&refRID=22J1ANBWS12K3H95SB90
Rangan Chatterjee
GP who is also a Functional Medicine Specialist. Lovely guy, have heard him speak. Enjoy his podcast interviews and good books stuffed with sensible practice advise regarding proactive attitude to maintaining health, body and mind.
https://drchatterjee.com
Michael Mosley
A qualified doctor and journalist. Good books, interesting to listen to, good apps. Invented 5:2 diet which has changed lives of many diabetics/ prediabetics. Often on TV. But he offers much more than that, including a very recently published book on the impact of improving sleep on over all health, including weight management.
http://www.michaelmosley.co.uk/
https://thefast800.com/time-restricted-eating-weight-loss/
Fast Asleep: How to get a really good night’s rest
https://www.amazon.co.uk/Fast-Asleep-really-good-nights/dp/1780724209
Alanna Collen
Evolutionary biologist. Writes about the microbiome.
10% Human: How Your Body’s Microbes Hold the Key to Health and Happiness
https://www.amazon.co.uk/10-Human-Microbes-Health-Happiness/dp/0007584032
Dr Assem Malhotra
Honorary Consultant Cardiologist. Wrote “The Pioppi Diet” book and documentary “The Big Fat Fix”. Developing an app.
The Pioppi Diet: A 21-Day Lifestyle Plan
https://www.amazon.co.uk/Pioppi-Diet-21-Day-Lifestyle-followed/dp/1405932635
Bee Wilson
Food historian and journalist
First Bite: How We Learn to Eat
https://www.amazon.co.uk/First-Bite-How-Learn-Eat/dp/0007549725
Harold McGee
Food Scientist. “An Encyclopedia of Kitchen Science, History and Culture Fascinating book”. I have used this resource for over 15 years!
McGee on Food and Cooking: An Encyclopedia of Kitchen Science, History and Culture
https://www.amazon.co.uk/McGee-Food-Cooking-Encyclopedia-Kitchen/dp/0340831499
Susan Pierce Thompson
Professor of Brain and Cognitive Sciences and creator of the Bright Line Eating programme. I formally signed up for this programme in 2017 and many of the principles of this programme have indeed shaped my ideas and was a significant catalyst for change. Fabulous if you like something very structured with identifiable boundaries and especially useful if you have food addictions. The core principles of Bright Line Eating plan are “clear, unambiguous boundaries we don’t cross … no matter what. The four Bright Lines are: Sugar, Flour, Meals, and Quantities”. The paid-for plan has a wealth of resources to help you learn other skills that help you to stick with a lifestyle change and to be more relaxed and happy inyourself. Many of the people in the Facebook group I belong to have lost huge amounts of weight, whilst remaining happy with their diet and maintained that loss. As a lifestyle it was too rigid for me as I want to think outside the box and I am a foodie. But if you need very rigid rules to start you off, it is well worth reading the book and even joining their introductory two week plan or the whole year’s subscription, as I did.
Bright Line Eating: The Science of Living Happy, Thin, and Free
https://www.amazon.co.uk/Bright-Line-Eating-Science-Living/dp/1401952534
The Conversation
The Conversation is: “an independent source of news and views, sourced from the academic and research community and delivered direct to the public. Professional editors work with university and research institute experts to unlock their knowledge for use by the wider public”. As an aside, I have found this a fantastic resource during the COVID-19 pandemic.
“How Hormones Make is Feel Hungry and Full” – in the series ‘Chemical Messengers’.
http://theconversation.com/chemical-messengers-how-hormones-make-us-feel-hungry-and-full-35545
Plants for a Future
Plants For A Future (PFAF) is an online free-to-use information database and associated website for those interested in edible and useful plants. The PFAF website (https://pfaf.org) and database now contains information on over 8000 plants.
Edible plant information – sourced from their website
There are over 20,000 species of edible plants in the world yet fewer than 20 species now provide 90% of our food. However, there are hundreds of less well known edible plants from all around the world which are both delicious and nutritious.
You can see our top rated edibles here
The articles below highlight some of the more unusual edible plants.
Relishing Life - Eating Well 