Making a selection of our preferences in bookstores around food and healthy habits is quite a challenge. There are many books whose reading and the learning that it entails that we would not miss for the world. We make a first choice. Our essentials. Surely this post with the best 12 books on nutrition and healthy habits will have a continuation. By the way, the books are arranged alphabetically by the name of their authors and are ideal to read accompanied by the best kombucha in the world: MUN Kombucha by Mūn Ferments.
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IT'S THE MICROBIOTA, IDIOT! Dr. Sari Arponen. Headaches, swelling after eating, allergies, atopic dermatitis, those extra kilos that are impossible to get rid of... Some of these problems may sound familiar to you, but did you know that all of them can be related to an imbalance in the microbiota? Dr. Sari Arponen has a PhD in Biomedical Sciences from the Complutense University of Madrid, a specialist in Internal Medicine, a university professor and an expert in microbiota. |
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ATOMIC HABITS . James Clear . As small as a particle and as powerful as a tsunami. We often think that to change our lives we have to think about making big changes. Nothing is further from reality. According to its author, a renowned habit expert, real change comes from the result of hundreds of small decisions: doing two push-ups a day, getting up five minutes earlier or making a short phone call. Clear is a specialist in long-term habit formation, a lecturer at universities around the world and a consultant to the NFL, NBA and MLB. |
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KETO COOKING . Laura Garat. Can the ketogenic diet help improve your life? Read this book from an expert on a high-fat, moderate-protein, low-carb diet. The book explains how to introduce yourself to the keto world. The most interesting contribution is the 100 easy, delicious recipes, for every day and, above all, adapted to the Mediterranean tradition that the author of @keto_con_laura offers and that always include nutritional values to guide us in this new lifestyle. |
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HAPPY FOOD THERAPY . Mareva Gillioz. We eat according to what we feel and we feel according to what we eat and digest, ourselves and our bacteria! Your well-being is ours, we are one. In this book, integrative dietitian Mareva Gillioz proposes undertaking a comprehensive path of self-knowledge to understand the relationship of the intestine with health and emotions. We talk extensively about the book in this live from Instagram that we encourage you to listen to. |
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BREATHE . James Nestor. We humans have been devolving for nearly two centuries. This has serious consequences on our physical and mental health. We will learn how we can reverse this situation and put an end to sleep problems, snoring and back pain forever, reduce stress, enjoy sex more and prevent aging. This book, which is a worldwide best seller, proposes solutions to learn to breathe well, the absolute basis for lost health. As simple and simple as this. Breathe. |
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KETOMEDITERRANEAN RECIPES . Marina Ribas. Vegetables, olive oil, goat and sheep dairy products, nuts, fish, eggs and poultry are the basis of the compilation of recipes high in fat, moderate in protein and low in carbohydrates that dietician Marina Ribas has compiled. . Recipes with a Mediterranean tint. based on seasonality, on the principles of sustainability and on km 0 foods. More than 80 recipes are included, including breads and doughs; soups, creams and dips; sauces and dressings; vegetables; eggs; fish and shellfish; meats; and desserts. Did you see the straight What did we do with Marina on Instagram? |
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LOSE FAT WITH REAL FOOD . Carlos Rios. The Realfooding movement has changed the lives of thousands of people. The dietitian Carlos Ríos is its creator and standard bearer. In his new book, Ríos offers all the information on how to lose weight healthily. The volume, based on the most recent scientific research, explains step by step what changes we must apply to our lifestyle and diet to lose weight in a prolonged and stable way. |
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THE SCIENCE OF THE MICROBIOTA . Cristina Sáez & Alícia Foundation. Be healthier and happier. This is the objective of the volume that explores how to feed intestinal bacteria to achieve this. And the more than 100 billion microorganisms that inhabit our body perform crucial functions for human survival, from digesting food and extracting vitamins and energy to training our immune system. Eating correctly is essential for maintenance of a healthy, balanced and diverse microbiota , crucial to maintaining the overall health of the body. |
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TURN OFF INSOMNIA . Marcello Soi. Our health, our well-being, our mood and our motivation depend on how we sleep. The pharmacist, dietician and PNI Marcello Soi has written this book where he exposes the dangers of sleeping poorly and the most common mistakes we make in our daily lives. In Turn off insomnia, 4 key tools are proposed: nutrition, supplementation, digestive health and stress reduction, to achieve proper sleep. Enjoy it and enjoy sleeping! We talked about longevity in our Instagram live with Marcello. Do not miss it . |
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THE BULLETPROOF COFFEE GUIDE . Carlos and Ricardo Stro. Did you know that what you have been told throughout your life about saturated fats or is cholesterol fake? This is one of the bases of this new volume by researchers specializing in diet and ancestral habits, Carlos and Ricardo Stro. Bulletproof coffee, or bulletproof coffee, that is, coffee with fat is an ancient concoction, not a new fad. In the volume, scientific studies are presented on saturated fats and the benefits they have for human cells. It also contains valid recipes to prepare it with coffee and also with tea. Learn more about Carlos Stro in this podcast from I Am How I Eat. |
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CHILDREN OF ADVERSITY . Antonio Valenzuela. How to strengthen your health through ancestral habits is the subtitle of the first book by PNI, physiotherapist and specialist in orthomolecular therapy, Antonio Valenzuela. And your health depends much more on your behavior than on genetics or luck. The proposal is to incorporate stimuli into our daily lives that our genes are prepared to respond to, since this has been the way of life we have followed for hundreds of thousands of years. This is what is called hormesis and is based on the old popular wisdom of "what doesn't kill you, makes you stronger." A plus? Reconnect with nature, eat real food and apply ancient breathing techniques. |
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FERMENTATION . Nerea Zorokiain. The Fermented probiotic foods, such as kombucha, are an ideal tool to regain health. Nerea, a true fermentation expert, has created this super guide, very visual, so that you can learn how to make them and so that you can easily incorporate them into your daily life. Just with some vegetables, salt, time and patience, you will create fantastic foods: simple, tasty and healthy. Loaded with probiotics. Key techniques, basic tools, practical tips and a ton of recipes that will make you no longer able to live without them. And, as Nerea says, "eating living foods will make you flourish inside and out." |
And these are the 6 books on healthy habits recommended for 2023
If you are thinking about how to nourish your brain and also your shelves, we make some proposals that, for us, are safe bets. Be careful, we remind you that we are healthy living geeks and that, although we could have suggested novels, entrepreneurship books or good comics, we have stuck to healthy recommendations.
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SURVIVE. Carlos and Ricardo Stro. A pleasant bet to make your life better and not just about survival. A guide to return to the origin and recover health through connection with nature and warding off illness. Because, since our appearance on earth, we have changed almost nothing and this is important to respect. |
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PUNK PSYCHOLOGY. Victor Amat. Clear and open-minded. The psychologist Víctor Amat is very clear when it comes to dismantling the myths of naive thinking one by one and shows us that we can claim our mental abilities and take advantage of them to our advantage. Because, who said that to be happy you have to think positively? |
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FIRST SLEEP, THEN DREAM. Néstor Sánchez and Bernardo Ortín. Sleeping is a natural process as important as eating or digesting, and something is wrong when it doesn't happen spontaneously or is interrupted more than necessary. Everything everything to sleep and dream peacefully, in this volume. |
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THE WORLD OF FERMENTATION. Sandor Katz. If there is a priest in the world of fermented wines, it is Sandor. In this new book, the New Yorker draws on the trips he has made over the last 20 years teaching and learning different fermentation techniques. Recipes, techniques and traditions from all over the planet in one book. |
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COOK WITH DOCTOR ARPONEN. You are what your microbiota does with what you eat! If you want to take care of yourself, here are 80 easy and delicious recipes that will not only feed your microbiota, they will also take care of your immune system. |
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THE BEST GLUTEN-FREE RECIPES by Lis Valera . Lis is super versatile and, among this multitude of skills, includes cooking delicacies that can only take you anywhere but finger-licking good. This digital book is, simply, a true delight. |
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BETWEEN FERMENTS: Discover fermented foods and how they can transform your life by Javi Maeztu In the exciting world of fermented foods, Javi Maeztu stands as an expert guide with his work “ Between ferments ”. This book is not just an exploration of fermentation, but a cultural and historical journey that leads us to rediscover everyday foods in a new light. Like Sandor Katz, who is considered a guru in the field of fermented foods, Maeztu immerses us in a universe where tradition and science intertwine in a fascinating way. |
Our favorite fermented books
Our introduction to the world of fermented , and the benefit that these probiotic foods bring to our health, started at home. Like many, we started experimenting by doing bread with sourdough . We were surprised by how easy it was to make it, basically it required patience. But also the few ingredients we needed to make the most delicious bread we had ever tasted.
Later, other fermented foods came into our lives. It was the turn of the sauerkraut and the pickles . Basic foods, sometimes stored senselessly in the refrigerator, became almost magically into a super interesting gastronomic proposal. We also experimented with cheese and the curd . And finally, with children at home, eager to try drinks other than water, we began to manufacture water kefir , which we always tasted different. It was almost impossible to wait to have it ready to consume!
One of the founders of Mūn Ferments , Jordi, was diagnosed with Gilbert syndrome At 13 years old. After years of searching for a solution for the ailments derived from this health problem, his therapist recommended the introduction of fermented foods to his diet to help with the liver detoxification that Gilbert requires. He told him about the kombucha and, with the experience in fermenting that he had acquired, he decided to make it first, for his own consumption. Afterwards, and so that everyone could experience the benefits Since this bubbly drink had helped him overcome his health problems, he created his own kombucha brewery from which he began to market his brand. Currently, they are already 10 varieties of this fermented tea that has been launched on the market.
On this path, there are many books that have influenced our path. We attach some to serve as inspiration.
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Wild fermentation . Sandor Elix Katz. For us it is like the best "novel" about fermented foods. Sandor, known among those close to him as Sandor-kraut, explains to us how to make any fermented product through anecdotes experienced with his friends around the world. |
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The art of fermentation . Sandor Elix Katz A true encyclopedia on fermentation, this book is an essential guide for anyone interested in the ancient art of fermenting foods. Sandor Elix Katz, a renowned expert on the subject, takes you on a journey through the history and processes of fermentation, revealing its deep ties to culture and tradition. The book covers everything from basic techniques to more advanced recipes, making it an indispensable resource for beginners and experts alike. |
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Hannah Crum, Alex LaGory. Considered the definitive kombucha manual, this book by Hannah Crum and Alex LaGory is a treasure trove of knowledge and practical advice. From the history and benefits of kombucha to detailed instructions for making it, the authors guide you step by step through the fascinating world of this fermented beverage. With creative and varied recipes, this book is a source of inspiration for all kombucha lovers, whether they are just starting out or looking to perfect their technique. |
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The Noma guide to fermentation . René Redzepi & David Zilber. From the kitchens of the famous Noma restaurant comes this impressive book that explores the world of fermentation. René Redzepi and David Zilber, two masters in the culinary art, share their secrets and techniques to create unique flavors through fermentation. This book is a gastronomic journey, full of innovative recipes and detailed techniques, that will allow you to take your culinary skills to a new level, exploring flavors and textures that only fermentation can offer. |
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Tartine Bread . Chad Robertson. This book is a gem for artisan bread lovers. Chad Robertson, a renowned baker, shares his methods and secrets for creating rustic, delicious breads. With a focus on simple but effective techniques, 'Tartine Bread' is for beginners and experienced bakers alike. The book not only teaches how to make bread, but also immerses the reader in the philosophy and passion behind this ancient art. With detailed recipes and inspiring photographs, this book will invite you to explore the world of homemade bread in the most authentic way. |
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Homemade bread . They were going Yarza. A perfect guide for those who want to enter the world of homemade bread. Iban Yarza, a bread enthusiast and connoisseur, offers in this book a mix of techniques, tips and recipes to create delicious breads in the comfort of your home. With a practical and accessible approach, 'Homemade Bread' is ideal for both novice and experienced bakers. Through its pages, you will learn the value of making bread with your own hands and you will discover the pleasure of enjoying freshly baked bread, made by yourself. |
And these are the recommended health books for 2024
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Born to run . Christopher McDougall. This is an excellent book to get started in the barefoot world. But if you want to go in with all the information necessary to enter the world of walking barefoot, We recommend these 5 books about the barefoot world and walking barefoot . |
