My Favorite Books in 2016

Once again, reading was a rewarding and enriching aspect of my year. I am excited to share my second annual list, roughly, by the order in which I read the books listed in each genre, of my favorite books from a year of reading.

Memoir is one of my favorite genres, and it was interesting to note how many of the books I most enjoyed in 2016 came from that category. A number of them were about epic journeys of one type of another. I love the idea of a quest for personal growth and soul searching. Many of my bike rides become those in miniature for me. Vicariously, I learn and grow from the memoirists’ quests, and they inspire me to explore the idea of setting out on adventures of my own, whether geographic or metaphorical in nature.

These are the books that I gave four or five stars in Goodreads during 2016.

Business

Health

History

Memoir/Biography

Nutrition/Cooking

 

Personal/Professional Development

  • Retire Inspired: It’s Not an Age, It’s a Financial Number, by Chris Hogan—I felt motivated to take action toward improving my financial future after reading this book. Unfortunately, I haven’t followed through on everything that I planned at that time, but I do intend to refer back to this competent guide.
  • What I Know For Sure, by Oprah Winfrey—I just love Oprah, and this collection of her popular column, “What I Know for Sure,” in O Magazine is light, easy reading that imparts a lot of quotable wisdom.

Social Justice

True Crime & Justice

Writing

Walking on Sunshine: 52 Small Steps to Happiness, a Book Review

Walking on Sunshine, by British author Rachel Kelly, is a quick, easy read that is not really intended to be read through all at once. In a similar vein to Jon Cousins’ Nudge Your Way to Happiness, Walking on Sunshine provides bite-sized ideas for increasing happiness. In this case the happiness prescriptions are delivered one week at a time for one year, instead of one day at a time for one month, as was the case in Cousins’ book.

Kelly organized this book by seasons, beginning with spring, loosely defined as March, April and May. Personally, this organizational calendar did not appeal, for two primary reasons. The main one stems from one of my own happiness struggles—self-diagnosed Seasonal Affective Disorder. Just seeing the word “Autumn,” although less depressing than its alternative, “Fall,” causes me to feel heaviness in my body. In a book intended to promote happiness, that feels counterproductive. I recognize that is my own issue, and others may not have the same visceral reaction to the season that I do. The second reason that I would prefer a different structure is that it seems somewhat potentially difficult for someone to pick up the book and start at the “right” week, since the weeks are numbered, but begin with March, not January. Maybe there is no real “right” way to use the book, but for those of us who like order and logic, this feels a bit unnerving.

Those minor criticisms aside, I really like Kelly’s message, which, like Cousins’, is essentially that we have some power to help ourselves when we are feeling down. It does not always have to involve prescription medication or weekly therapy (although those things may have their places). Proactively brightening our own spirits can be as simple as a self-administered relaxation exercise, connecting with a beloved animal companion or volunteering for a worthwhile cause.

As someone who reads a lot of positive psychology and has made significant conscious effort to boost my own mood in a variety of ways, Kelly’s simple, accessible suggestions resonate with me. She makes references to poetry in several places. While it is not poetry, specifically, that centers me, words are extremely important to my mood management. My collections of quotes are some of my most powerful happiness boosts. Kelly seems to find some of her strongest boosts in poetry.

I recommend this book for its simplicity and accessibility. There is nothing Kelly suggests that can be harmful, and her easy-to-implement strategies may be just the spirit boosts someone needs.

Book Review: Nudge Your Way to Happiness, Jon Cousins

I initially read Nudge Your Way to Happiness, by Jon Cousins, all the way through because I wanted a feel for the entire book, but it is not really meant to be read that way. The book is designed to provide a customized, 30-day program for edging up one’s happiness. Reading it through initially, I found myself annoyed because Cousins frequently made statements such as, “Right now, when things are better . . .” and “Although you may be feeling well at the moment . . . .” I kept thinking, “How does he know how I am feeling right now?” Then, it dawned on me that the issue was with how I was reading the book vs. how it was meant to be read. Actually, a unique and interesting feature of the book is that Cousins provides three possible “nudges” each day. The reason he might make a statement about how the reader was feeling is that the particular nudge was designed for either a low-mood day, an average day or a high-mood day. Once that occurred to me, I was better able to appreciate the features of each exercise.

I read a lot of positive psychology and happiness literature, and Cousins utilizes strategies from many well-respected researchers and authors. The exercises he recommends are solid, practical and simple. They are brief enough and accessible enough that even someone experiencing depression could perform them.

After reading the book through once, I began my journey to work through the book day by day. Today is Day 21. Reading and utilizing the book as it was designed to be used is more rewarding than simply reading it as a typical book. Cousins suggests doing the exercises first thing in the morning, and that is what I am doing. I think the most important thing is to choose a consistent time.

I like the checklist that Cousins provides each day, creating an opportunity to check in with myself and see how I am feeling across 10 variables. As someone who is very introspective, I find myself looking forward to my morning assessment. Perhaps even more interesting or useful is the graph at the back of the book that provides an opportunity to plot the trends in my happiness score throughout the project. Each day, Cousins asks the question, “What happened?” This allows me to reflect on the reason for my current happiness score and to better understand the peaks and valleys in the graph.

Nudge Your Way to Happiness is a simple, but well-written and useful, book that draws from the existing happiness and positive psychology literature and translates it into a practical formula for thinking about our own level of positive vs. negative emotions and reflecting on the reasons for those levels. In addition to providing daily exercises that can serve as tools, not just during the 30 days of working through the book, but on an ongoing basis. The book’s value derives from both those tools and from the introspection the daily tracking inspires. Understanding more about the things that boost our mood and the things that drain us of energy and joy allows us to take action to incorporate into our lives more of the former and less of the latter.

I recommend this book for people who are seeking to enhance their happiness, ward off seasonal blues, push back a natural inclination toward the melancholy or to combat depression. It is a strategy that can do no harm and certainly can teach us something that may help us in both the short term and the long term.

A Strong Foundation for Cycling . . . and Life

Over several years, despite cycling consistently, my average speed had become lower than I wanted it to be—not particularly slow, but slower than it seemed like it should be. While a number of different factors probably contributed, one variable seemed to be a decreased ability to easily engage my hamstrings in the pedaling effort. This is not uncommon in cyclists, whose quadriceps often carry the load. The hamstrings are important, however, in knee flexion, the “pull-up” phase of the pedal stroke, and in hip extension, an aspect of the “push-down” phase of the pedal stroke. Those phases obviously take place every revolution, so I knew that I would benefit by regaining more hamstrings engagement in my cycling. What I had noticed over the years, though, was that consciously engaging and emphasizing my hamstrings on the upstroke was exhausting and not sustainable for long.

During the same time frame that my cycling speed diminished, I also experienced a troubling onset of hip and lower back symptoms. I have scoliosis, and an x-ray a few years ago showed spondylolisthesis (https://en.wikipedia.org/wiki/Spondylolisthesis), a condition where vertebrae are displaced and pushed forward. I also had quite a bit of pain consistent with piriformis syndrome (https://en.wikipedia.org/wiki/Piriformis_syndrome) and some sciatica (https://en.wikipedia.org/wiki/Sciatica). In short, my whole lower back and hip region, especially on my right side, had become a mess.

While I haven’t entirely eliminated these issues, I have found a resource that has given me significant relief and has also improved my cycling.

Over a year and a half ago, I incorporated Foundation Training (http://www.foundationtraining.com/) into my training program in the last few weeks of my cycling off-season. I had been having quite a bit of discomfort and was searching for exercises that would give me relief. I had tried yoga, self-myofascial release (http://www.mythrivemag.com/dont-be-a-tight-ass-self-myofascial-release/), with both a foam roller and massage balls, and stretching that targeted the piriformis and lower back. Short of cycling—the more I ride the better I feel—nothing really made a noticeable, sustainable difference. I ordered the Foundation Training book and did exercises from it for the first seven weeks. Within just about three weeks, I noticed a difference in both the way I felt and the way I rode. I ordered the DVD set and added to my Foundation repertoire. Since that time, Foundation Training has been a primary component of my fitness and training program. The latest book by Dr. Eric Goodman, True to Form, updated my understanding of Foundation Training and assisted me in further integrating it into my everyday life.

Foundation Training focuses on strengthening the posterior kinetic chain, the muscles on the back of our bodies that support our movements through daily life, including the lower back, glutes, hamstrings and calves. As the creator of Foundation Training explains in this video (http://www.foundationtraining.com/videos_and_blog/tedx-talk-remedy-for-back-pain/), back pain is frequently associated with improper movement patterns that increasingly weaken the posterior chain and prevent it from supporting our bodies the way it was intended to do. It is designed for everyone, from individuals with chronic back pain and conditions to elite athletes. All can benefit, and virtually anyone can do at least some of the exercises. People with chronic conditions may not be ready for all of them initially, but they can at least do the beginning exercises and build on those as their foundations grow stronger and more functional.

Foundation Training has noticeably improved my ability to engage my hamstrings, as well as to utilize my glutes more effectively, while cycling. I gained speed and had the perception of increased power (I do not have a power meter, so I don’t have objective evidence.) on my bike. I was able to ride faster and to sustain my speed for longer distances. These gains have persisted over time and across seasons. My sciatica is virtually gone, and my piriformis pain is dramatically reduced. I still have some hip pain, particularly some mornings or when I am sitting for long periods of time, but the pain is less, both in frequency and intensity.

I have given Foundation Training as gifts, and I have recommended it to others. I will continue to do so, and I will continue to practice it. I believe in its efficacy because I feel and experience the results daily. I have aspirations to get certified as a Foundation Trainer someday, so that I can share with more people the benefits of this unique form of fitness training.

A Bigger Yes

Lately, one of my favorite Stephen Covey quotes has been on my mind. In his terrific book The 7 Habits of Highly Effective People, he said, “You have to decide what your highest priorities are and have the courage—pleasantly, smilingly, nonapologetically, to say ‘no’ to other things. And the way you do that is by having a bigger ‘yes’ burning inside.”

The concept of a bigger yes translates for me to freedom earned through introspection to discover what really matters, awareness to recognize when something may jeopardize our priorities, focus to keep our yes in the front of our minds and self-discipline to say “no” to things that threaten what matters most.

I am at my most empowered when I honor my bigger yes.

Recently, the arena where a bigger yes has been most prominent is nutrition. For most of my life, I have lived a bigger yes when it comes to food. Because of my desire to live compassionately and my commitment to justice for all living beings, I have been vegetarian since 1982 and vegan since 2008. This was easy for me. The bigger yes was compassion. Ceasing my consumption of meat as a 12 year old required some creative maneuvering within my family, but it did not require willpower or sacrifice. I was clear that I cared more for animals than I did for eating their flesh.

For so many years, I wanted to believe that being vegetarian was enough to satisfy my ethics. I allowed myself to linger in blissful ignorance for too long after better information was readily available. It was easier not to know. Until it wasn’t. For a long time, I had told myself that chickens didn’t suffer for us to eat eggs and that milking relieved the cows of their burdens. Deep down, I feared that I was lying to myself in my ignorance. Finally, compassion and commitment to my ethics became a bigger yes than convenience. As soon as I allowed myself to learn the truth, I became vegan. Sure, it requires asking more questions and being a bit more resourceful, but the inner peace of prioritizing my bigger yes makes any inconvenience well worth it.

More recently, the nutritional bigger yes (coupled with my commitment to my ethics) is my long-term health. Toward that end, I have incorporated Dr. Michael Greger’s Daily Dozen app (See this post.) into my everyday life. That part was easy. It just meant some small modifications to my daily habits—adding beans to my morning smoothie to get a head start on my three servings; ensuring that I eat at least two servings of greens, plus a serving of cruciferous vegetables and including an eighth of a teaspoon of turmeric into my smoothies. These changes just meant eating even more of nature’s goodness. They weren’t difficult.

More challenging was recognizing that I needed to give up some of my (healthful!) extras in order truly to optimize my health and fitness and avoid gaining weight. After reading How Not to Die, by Dr. Greger, I became serious about making my long-term health and well-being my bigger yes, even more clearly and more boldly than it previously had been.

I have recognized in the past that I have had an addiction of sorts to dark chocolate and energy bars. During times of stress and anxiety, I have used these and other foods for comfort or security. Reading and internalizing Dr. Greger’s evidence-based, whole-food message, I recognized that my relationship to my comfort foods didn’t fit all that well with my nutritional objectives because of the added sugar and the processed nature of those products. Although the energy bars I ate were vegan and relatively healthful, my bigger yes is to maximize whole foods in my diet. So, I stopped a nearly daily habit of both the bars and the chocolate on January 1, when I started using the Daily Dozen app. (The date was coincidental—the day I learned about it—not by design.) In addition to added oil, which I had already largely eliminated, I also decided to avoid added sugar, even agave nectar and maple syrup, and to pay closer attention to the amount of sodium I consumed. Then, I increased my intake of some of the most healthful foods on the planet—dark, leafy greens; flax; beans and whole grains—but I kept a lot of my other little comforts.

They were nutritious additions—bonus foods—to the Daily Dozen. My son had broken our scale, so I focused on how great I felt and enjoyed the knowledge that I was putting good food into by body, without worrying about my weight. Several weeks into this cycle, I went to the doctor for an annual check-up. Stepping on the scale, I realized that even this good stuff was causing me to gain weight that would not maximize my cycling performance or optimize my long-term health.

Once again, it was time to acknowledge and honor a bigger yes. I decided to treat the Daily Dozen goals not as minimums, but as loose limits. By and large, I am consuming only the Daily Dozen now. This is not restrictive! There are so many wonderful, nourishing whole-food options. I am not automatically putting cacao nibs in with my nuts, eating nuts or nut butter several times a day or mixing vegan yogurt into my berries every single day. I still eat these things—nuts are part of the Daily Dozen—but I am eating just enough servings to meet the Daily Dozen goals, and cacao and vegan yogurt (one of the only processed foods in which I sometimes indulge) are truly occasional now. This allows me to honor my bigger yes.

I don’t feel deprived at all. Instead, I feel satisfied and peaceful because I am clear about what my priorities are, and I am living them. These are my comforts now.

Cycling is a bigger yes for me, too. It would be so easy to sleep in on a summer Saturday morning, but if I did, I might not get my long ride. The ride is a bigger yes than the leisurely start to the day. I know that I will feel better and happier with myself if I get up early to ride than if I don’t. Last Friday, I got up at 3 a.m. to take my mom for a medical procedure. Happily, it went well, and I was able to get her home by 1 p.m., avoiding the overnight hospital stay we had expected. When I got her settled at home, she suggested that I take a nap and then go for a bike ride (beautiful day in February!) before my son got out of school. I said, “I am going to go for a bike ride and then maybe take a nap because cycling is a higher priority.” It is not that sleep is not important; it just means that I had to make a choice, and that choice was to honor my bigger yes.

The bottom line is that there is only so much that fits into any one life. We have to make choices. When we say “yes” to one choice, it means that we are saying “no” to another. Conversely, saying “no” makes room for a “yes.” The key is being devoted to a bigger yes, so that the noisy distractions can’t overshadow it. I view this as freedom.

My biggest tormentors are my own feelings—anxiety, stress, disappointment, shame, disgust and guilt. I have found that one way of reducing the power these tormentors have over me is to honor my bigger yes in every situation. When I do that, I am free from disappointment in myself, as well as its previously mentioned conspirators. The key is to be self-aware enough to recognize the bigger yes. These questions may help us discover and honor our priorities:

  • What matters most to me in life?
  • What are my core, defining values for which I want to be known?
  • What do I most want in this situation?
  • What actions will help me to achieve my most important goals?
  • Which choice will bring me the most peace?
  • Where do I need to say “no” in order to make room for my bigger yes?

Reflection and journaling can assist in clarifying the answers to these questions. Then we must commit to the bigger yes. We must decide that we are worth the courage, effort, sacrifice or social backlash that may come with the actions necessary to honor our bigger yes.

As Johann Wolfgang von Goethe said in one of my all-time favorite quotes, “Things which matter most must never be at the mercy of things which matter least.” The bigger yes helps us hold on to what is most important and to resist the pull of distractions. I have often said that discipline is the reward for making a tougher choice, one that honors a bigger yes. With discipline comes freedom, which brings us closer to inner peace. The more I nurture my bigger yes, the freer and more peaceful I feel inside. That freedom is worth more to me than any taste, convenience, nap or social approval ever could be. The bigger yes often requires making the unconventional choice. That is okay. I choose integrity over convention any day. People don’t always understand or appreciate the choices we make to honor our bigger yes, but I have to live with myself one hundred percent of the time, so I choose to direct my behavior internally. As Covey said, it takes courage to do that, but the rewards are great.

Beans in My Smoothie and Other Life-Saving Habits

Beans_in_My_Smoothie“How can I add beans to this?” Dr. Michael Greger asks himself at every meal. This is just one of several simple tweaks I have adopted since reading his new book, How Not to Die.

I cannot overstate the value of this book and its companion app, Daily Dozen. Information about both is available at www.nutritionfacts.org. I absolutely loved the book and, although it was long, I was sad to see it end. This is a book that will stay with me for the long haul, however, because I have incorporated the lessons into my daily life.

I have eaten a generally healthful diet for a long time, but HNTD gave me so many good ideas for easy, evidence-based tweaks. Since January 1, 2016, I have further optimized my nutrition with the very handy, free Daily Dozen app, available through Google Play Store and the App Store.

Dr. Greger has dedicated his career to promoting health and wellness through nutrition. He introduces the book with the inspirational story of his grandma who was sent home in a wheelchair to die of heart disease when he was a child. She saw a 60 Minutes segment featuring Nathan Pritkin’s then-new lifestyle medicine center and traveled across the country to give herself one last chance by checking into it. After adopting Pritkin’s plant-based diet and beginning to exercise, she left death’s doorstep at age 65 to live a rich, full life, until she died at 96. Dr. Greger was so moved by his grandma’s amazing recovery that he vowed to become a physician and help people transform their own lives through the way they lived them.

This wonderful book is the most well-researched, comprehensive nutrition and lifestyle book I have ever read . . . and I have read quite a few.

Part One is a fascinating, detailed presentation of solid scientific evidence for using nutrition and lifestyle to prevent, fight and even reverse 15 leading causes of death: heart disease, lung disease, brain disease, digestive cancers, infection, diabetes, hypertension, liver disease, blood cancer, kidney disease, breast cancer, suicidal depression, prostate cancer, Parkinson’s disease and iatrogenic (caused by medical care) causes. Chapter by chapter, Dr. Greger highlights scientific studies in each of these areas and presents evidence illuminating the most health-promoting foods, as well as the riskiest ones, for each health condition.

Then, in Part 2, Dr. Greger introduces his Daily Dozen, from which the app was born, and explains chapter by chapter why he strives to include each component in his day. I love this app and am using it every day. I truly believe that the adjustments I have made to achieve the Daily Dozen goals have taken my largely whole-food, completely vegan, diet to a new level of wholesomeness and quality. I am not perfect, but I do my best to set myself up to achieve each Daily Dozen objective.

The components of his Daily Dozen are these:

Beans: Dr. Greger makes a compelling case for consuming three daily servings of beans (including tempeh or tofu, which are soy foods). Toward this end, I have adopted the practice of adding some variety of bean to my morning smoothie. I put so many good things in there anyway, and beans add a wonderful creaminess. I also have simplified the lunches I pack for work: a variety of bean, a large serving of greens (heated together at work) and guacamole. It may sound boring, but it is wonderful . . . and simple.

Berries: A daily serving of berries is easy and delicious to include in a smoothie or as a snack. They are so full of antioxidants and fiber that they are widely recognized as a “super food.”

Other Fruits: Dr. Greger cites studies indicating that increased fruit consumption is correlated with better weight management. This is just one of many reasons he recommends three additional fruit servings per day.

Cruciferous Vegetables: Sulforaphane is the component in cruciferous vegetables that earns them a separate category in the Daily Dozen. Dr. Greger presents persuasive evidence that sulforaphane is a cancer-fighter.  It has been shown to have potential benefits for vision, nasal allergies, type 2 diabetes and autism. Broccoli, cauliflower, kale, bok choy and Brussels sprouts are just some of the tasty routes to accomplishing the daily cruciferous vegetable serving goal.

Greens: I have added greens to my smoothies for years, and Dr. Greger presents many strong reasons to incorporate at least two servings of raw or cooked greens into our diets each day, on top of whatever cruciferous vegetable we are eating. I firmly believe, and Dr. Greger presents corroborating evidence, that these are some of the most healthful foods we can eat.

Other Vegetables: Besides a serving of cruciferous vegetables and two servings of greens, eating two more vegetable servings each day will add a variety of other valuable nutrients to our dietary profile. Most of us have heard the recommendation to “eat a rainbow.” Dr. Greger explains that richness of color matters not just in greens, but in other fruits and vegetables, too. For instance, red onions have more phytonutrients than white onions, and sweet potatoes are more nutritious than white potatoes.

Flaxseeds: Omega-3 fatty acids and lignans have been shown to be protective against cancer and to promote heart and brain health. Dr. Greger recommends a tablespoon of ground flaxseeds per day. I already made sure to include an Omega-3 source in my daily smoothie—flax, chia, hemp or walnuts—and now I include flax and possibly one of the others, but always flax, at minimum.

Nuts and Seeds: Sure, nuts and seeds have a high fat content, but it is health-promoting monounsaturated fat. Because these foods are satiating, one serving a day can nourish us with healthful fat and protein, while lessening the chance of overeating less healthful foods.

Herbs and Spices: Specifically, Dr. Greger recommends ¼ teaspoon daily of turmeric because of its documented ameliorative benefits for a host of conditions ranging from pulmonary disease to rheumatoid arthritis. This is easy to incorporate into my daily smoothie, if I am not going to be eating other foods that lend themselves to turmeric flavoring. Dr. Greger encourages the liberal use of most herbs and spices to add a range of phytonutrients, while minimizing the need for salt.

Whole Grains: Dr. Greger promotes the consumption of three servings daily of whole grains because of evidence that they are associated with reduced risk for stroke, obesity, type 2 diabetes and heart disease. There are so many from which to choose, and Dr. Greger recommends eating a variety of different grains.

Beverages: Water is high on Dr. Greger’s list, but he also presents evidence for drinking green, white, black and herbal teas. Green tea has particularly healing benefits. Dr. Greger acknowledges that hydration needs are quite individual and even vary within a given person, depending on weather and exercise conditions. However, he recommends five servings as a minimum each day.

Exercise: Although not a food, exercise is part of Dr. Greger’s Daily Dozen because of its well-documented benefits for physical and mental health. Rather than sell the public short with his recommendation, he prefers to provide evidence for a relatively high dose of exercise daily. Especially during the cold, dark off-season from cycling, it is difficult for me to meet Dr. Greger’s exercise recommendations every day, but I give it my best effort, within the confines of real life. I remember the mantra from my graduate Exercise Science program, “Any exercise is better than no exercise, and, to a point, more is better than less.” I have lived this for a long time. Even if I can’t go for a bike ride every day, I exercise daily, and I love (often to my son’s frustration) to build in opportunities for exercise, like parking as far as possible from a store, taking the long way to or from the bathroom at work or walking, instead of driving, to a basketball game here in my small town. It all adds up.

Besides his Daily Dozen, Dr. Greger promotes eating according to a “traffic light” system. Foods that get the green light—unprocessed plant foods—should be emphasized. Yellow-light foods are processed plant foods and unprocessed animal products. These foods should be minimized. Processed animal products and ultra-processed plant foods comprise the red-light category. These should be avoided completely.

Dr. Greger defines “unprocessed” as “nothing bad added, nothing good taken away.” Ultra-processed plant foods have no redeeming nutritional value.

His simple model is an easy way to make choices on a daily basis. He sees room for yellow-light foods to the extent that they promote consumption of more green-light foods. His example is his fondness for hot sauce that contains added salt. He eats more greens because he likes them with this hot sauce, so it has a place in his diet. While I have long emphasized unprocessed plant foods, I have taken that to a higher level after reading HNTD. For example, I am using dates in place of agave nectar or maple syrup when my smoothies need a sweetener. Dates are whole and unprocessed, while agave nectar and maple syrup are processed. Vegan yogurt (Daiya cherry!) is a treat for me. I eat more whole-grains and berries, as well as nuts and cacao nibs, when I eat it, so I have continued to eat it as an occasional treat, although it is a yellow-light food, since it is processed. The bulk of my daily food is unprocessed plant-based goodness, though, and this feels wonderful.

Dr. Greger states that he is not promoting a vegan diet, so much as he is promoting an “evidence-based” diet. It just so happens that the diet that promotes health and minimizes sickness is also one that increases compassion in our world. He entered the plant-based world because of its demonstrated health benefits, but he has become a strong supporter of the ethics behind veganism over the years.

I respected Dr. Greger’s work before reading HNTD, but I am a true fan now—so much so that I plan to become a regular donor to his foundation because it aligns with all of my most important core values: compassion, excellence, integrity and fitness.

I will end this post with the quote that Dr. Greger used to conclude his book. Dr. Kim Williams, upon assuming the post of president of the American College of Cardiology in 2015, explained his rationale for eating a completely plant-based diet this way, “I don’t mind dying. I just don’t want it to be my fault.” I love that. We all have so much power to maximize our chances for a long, healthy life. Yet, so many of us abdicate our responsibility for our own well-being, relinquishing this power to genetics or chance or fate. Yes, things happen. Yes, we will all die of something. Yes, sometimes people who lead apparently very healthful lives die prematurely of cancer or heart disease or stroke. These things are all true, but it is also true that many more deaths and so much suffering could be prevented if we all took the steps Dr. Greger recommends in How Not to Die. His book is a tremendous gift in an immensely readable and highly accessible package. Please read it, adopt this lifestyle and save yourself, the animals and the planet in the process.

My Favorite Books in 2015

Along with cycling, reading is one of my lifelines. It is an escape, a friend and means to lifelong learning. I read a lot, mostly while doing other things—folding laundry, washing dishes, brushing my teeth, etc.—and before I go to sleep. For several years, I have kept a log in Evernote of the books I have read during a given year, and I have also rated them on Goodreads. I thought it would be fun to post a list of the books I found most enjoyable, meaningful or informative in 2015. I present them here, roughly categorized by genre, mostly in the chronological order in which I read them within the genres. These are the books that I gave four or five stars in Goodreads.
Health
Talking Back to OCD: The Program That Helps Kids and Teens Say “No Way”—and Parents Say “Way to Go,” by John S. March—March explains practical, accessible advice for helping children help themselves cope with and conquer Obsessive Compulsive Disorder.
Being Mortal: Medicine and What Matters in the End, by Atul Gawande—Atul Gawande is one of my favorite authors. His latest book provides useful, provocative questions to assist loved ones facing end-of-life decisions or to make well-considered decisions about our own mortality.
Foundation: Redefine Your Core, Conquer Back Pain and Move With Confidence, by Eric Goodman—This book led to a life-enhancing daily practice for me. It has helped me significantly reduce hip and lower back pain, increase my cycling speed and efficiency and engage my hamstrings more effectively. I purchased the DVD set after several weeks of daily practice and have given the book/DVD package as gifts. I strongly recommend this book and this practice.
The Man Who Couldn’t Stop, by David Adam—Adam elucidates the suffering caused by OCD, using scientific information, anecdotal accounts and personal experience.
Do No Harm: Stories of Life, Death and Brain Surgery, by Henry Marsh—Henry Marsh writes an admirably candid account of his career—and especially his mistakes—as a neurosurgeon. I was in awe of his courageous honesty, which he asserts is critical to practicing good medicine.
The Dance of Connection: How to Talk to Someone When You’re Mad, Hurt, Scared, Frustrated, Insulted, Betrayed or Desperate, by Harriet Lerner—Lerner provides practical guidance for having tough conversations that can be critical to healthy relationships of all kind.
Annoying: The Science of What Bugs Us, by Joe Palca—As someone whose sensitivities have increased with age, I found this study of sensory irritation to be fascinating.
Memoir
The Road Less Taken: Lessons From a Life Spent Cycling, by Kathryn Bertine—Bertine’s memoir of women’s professional cycling life demonstrates the differences between men’s and women’s professional cycling, as well as the particular challenge of breaking into professional cycling past age 30.
The Wild Truth: The Untold Story of Sibling Rivalry, by Carine McCandless—In this story behind Into the Wild, by John Krakauer, Carine McCandless details the horrific and complex childhood that led to her brother’s disappearance.
The Real Doctor Will See You Shortly: A Physician’s First Year, by Matt McCarthy—This candid memoir was both entertaining and informative, as well a little scary.
It Was Me All Along, by Andie Mitchell—Mitchell’s courageous account of her battle with weight would be inspirational to anyone who has struggled with weight or body image.
Hiding From Myself, by Bryan Christopher—In this powerful memoir, Christopher openly shares his painful journey from self-loathing to self-acceptance, as someone who fiercely fought the realization that he was gay, while growing up and coming of age in an evangelical Christian environment.
A Beginner’s Guide to Paradise: 9 Steps to Giving Up Everything So You Too Can: Move to a South Pacific Island, Wear a Loincloth, Read a Hundred Books, Diaper a Baby Monkey, Build a Bungalow, by Alex Sheshunoff—This book was mostly just funny, but with an inspirational, wistful edge.
Nutrition/Cooking
The Campbell Plan: The Simple Way to Lose Weight and Reverse Illness, Using The China Study’s Whole-Food, Plant-Based Diet, by Thomas M. Campbell II—A follow-up to The China Study, by T. Colin Campbell, this book provides incredibly important information that is not always readily available through mainstream media. Whether or not you care about justice for non-human animals, there is critical health information here.
The 22-Day Revolution: The Plant-Based Program That Will Transform Your Body, Reset Your Habits, and Change Your Life, by Marco Borges—More great ideas for implementing the vegan lifestyle are presented in this book.
The PlantPure Nation Cookbook: The Official Companion Cookbook to the Breakthrough Film . . . With over 150 Plant-Based Recipes, by Kim Campbell—This has become my favorite cookbook! I have made many recipes from it and love them all.
Vegan for Her: The Woman’s Guide to Being Healthy and Fit on a Plant-Based Diet, by Ginny Messina—This is the woman-specific companion to Vegan for Life, by Jack Norris and Ginny Messina, which is also great. Here, Messina addresses different life stages and details nutrition and supplementation (minimal) for vegan women.
Cooked Raw, by Matthew Kenney—Although this is more memoir than nutritional guide, it made me want to incorporate even more raw food into my diet. I was also awed and encouraged by Kenney’s persistence in the face of struggle.
Personal/Professional Development
Are You Fully Charged?: The 3 Keys to Energizing Your Work and Life, by Tom Rath—I have been a fan of Tom Rath’s writing for several years. Here, he draws on incredible personal challenges to share what he has learned about living more fully right now.
Better Than Before: Mastering the Habits of Our Everyday Lives, by Gretchen Rubin—I have enjoyed Gretchen Rubin in the past, but I became an even bigger admirer after reading this smart memoir/how-to about instituting positive habits.
Start Something That Matters, by Blake Mycoskie—This book really lit a spark for me and was the beginning of the inspiration that led to this blog.
Grit to Great: How Perseverance, Passion, and Pluck Take You From Ordinary to Extraordinary, by Linda Kaplan Thaler & Robin Koval—Thaler and Koval share what they have learned about the value of perseverance to success in all aspects of life.
Rising Strong, by Brene Brown—Brown left me feeling encouraged and more confident in owning my whole story shamelessly.
The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work, by Shawn Achor—Achor provided a new (for me) take on positive psychology, one that posits that happiness may be the key to success, and not vice versa.
Before Happiness: How Creating a Positive Reality First Amplifies Your Levels of Happiness and Success, by Shawn Achor—I enjoyed Achor’s previous book so much that I read this one to gain a better understanding of the importance of emphasizing happiness before all else.
Happier at Home: How I Learned to Pay Attention, Cram My Day with What I Love, Hold More Tightly, Embrace Here, and Remember Now, by Gretchen Rubin—For some reason, I had resisted reading this book for quite a while, but reading Rubin’s latest book changed my mind. All of her books provide useful suggestions, presented in the context of engaging memoir.
SuperBetter: A Revolutionary Approach to Getting Stronger, Happier, Braver and More Resilient—Powered by the Science of Games, by Jane McGonigal—Totally out of character for me, the concept of living gamefully was presented in such a way that I was inspired to try several challenges and techniques. I just used one yesterday to divert my brain from a direction I didn’t want to go. I came away with useful strategies that I will continue to use, even if I am not playful by nature.
True Crime & Justice
The Innocent Killer: The True Story of a Wrongful Conviction and Its Astonishing Aftermath, by Michael Griesbach—A haunting true crime tale that illustrates how wrongful convictions can happen and how complicated the legal system can be.
2015 Serial Killers True Crime Anthology: Volume 2, by Peter Vronsky (Ed.)—A collection of recent true crime writing about fascinating, terrifying serial killers.
The Other Wes Moore: One Name, Two Fates, by Wes Moore—A young man recognizes how different his life could have been when he reads a news report about a man with his same name, who grew up very close to where he did, but who ended up in prison, instead of in college. Here, the author shares their dual histories and the story of the relationship he forged with the incarcerated Moore.
Just Mercy: A Story of Justice and Redemption, by Bryan Stevenson—Stevenson tells the stories of his career in social justice and the tragedy that can occur when innocent, indigent people are wrongly convicted.
The Short and Tragic Life of Robert Peace: A Brilliant Young Man Who Left Newark for the Ivy Leagues, by Jeff Hobbs—Hobbs does an outstanding job of telling the story of his friend who seemed to beat the odds, but ended up succumbing to his environment. It is a powerful story of the challenges so many people face in trying to carve a successful, meaningful life for themselves.
Writing
The Art of Memoir, by Mary Karr—Karr’s discussion of her love for nonfiction really resonated with me, and I came away from her memoir-writing guide with a strong appreciation for the critical importance of accuracy and clarity in writing memoir.

I always love suggestions for great nonfiction reads and hope you enjoy mine. If you have read a great book this year, please share it in Comments.