Tag: wellness

Oprah’s Latest Book Club Pick: Wellness by Nathan Hill

- Stephanie Leave a comment

Join Simply Held to have certain celebrity book club picks automatically put on hold for you: Reese Witherspoon, Jenna Bush Hager, and Oprah Winfrey. While Reese and Jenna generally announce a new title each month, Oprah’s selections are more sporadic. She has announced her newest selection: Wellness by Nathan Hill. Reminder that if you join Simply Held, you can choose to have these titles automatically put on hold for you.

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Oprah Winfrey has selected Wellness by Nathan Hill.

Curious what Wellness is about? Check out the following description provided by the publisher.

The New York Times best-selling author of The Nix is back with a poignant and witty novel about marriage, the often baffling pursuit of health and happiness, and the stories that bind us together. From the gritty ’90s Chicago art scene to a suburbia of detox diets and home-renovation hysteria, Wellness reimagines the love story with a healthy dose of insight, irony, and heart.

When Jack and Elizabeth meet as college students in the ’90s, the two quickly join forces and hold on tight, each eager to claim a place in Chicago’s thriving underground art scene with an appreciative kindred spirit. Fast-forward twenty years to married life, and alongside the challenges of parenting, they encounter cults disguised as mindfulness support groups, polyamorous would-be suitors, Facebook wars, and something called Love Potion Number Nine.

For the first time, Jack and Elizabeth struggle to recognize each other, and the no-longer-youthful dreamers are forced to face their demons, from unfulfilled career ambitions to painful childhood memories of their own dysfunctional families. In the process, Jack and Elizabeth must undertake separate, personal excavations, or risk losing the best thing in their lives: each other. – Knopf

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Join Simply Held to have Oprah, Jenna, and Reese’s adult selections automatically put on hold for you!

BRING NATURE IN

- Jill Leave a comment

BRING NATURE IN

As fall approaches and cooler weather settles in, we find fewer opportunities to enjoy the outdoors. Our routines shift toward indoor activities including the demands of school and work. In meeting these obligations, we naturally find ourselves less connected to nature. But, at this time of year, it is more important than ever to find ways to “bring nature in” so that we can continue to enjoy the beauty and benefits it brings to our lives.

Research shows that spending time in nature is a low-cost and highly effective way to improve various aspects of our psychological wellness. From increased happiness and a sense of well-being to decreased anxiety, stress, and depression, spending time in natural environments can have a huge impact on our lives.  In fact, by spending just 10 minutes in a natural setting, there is a significant and beneficial impact on mental health. It also gives us better focus and improved performance on our working memory, cognitive flexibility, and attention tasks. Because of these benefits, exposure to nature is a proven wellness therapy, called nature therapy or ecotherapy, and is based on the concept of using nature to help us heal, especially psychologically.  Several books on the topic are: The Well-Gardened Mind: the restorative power of nature, The Nature Fix: why nature makes us happier, healthier, and more creative, and The Nature of Nature: why we need the wild.

 

As September happens to be Self-Care Awareness Month, it is a great time to pause and make sure that your connection to nature remains solid, even when you can’t get outside. So, what do we do when, due to inclement weather, we can no longer be outside in our gardens, or on the hiking trails, or spending time at the lake? Consider bringing the outside in so as to continue to reap the healing powers of Mother Nature and gain a host of mental health benefits. When it’s not possible to get outside into nature we can carry out ecotherapy indoors in a number of easy ways. The books listed here, and that are on display this September at the Main and Eastern branch libraries, will give you lots of great ideas!

Plants

When winding down a backyard garden for the season, there are a few tasks you can do to bring nature in. Dig the herbs from your garden and plant them in pots to bring indoors for the winter including rosemary, parsley, chives, and thyme. You can take root cuttings from annuals, such as begonias, geraniums, and impatiens and plant them in a container and keep them in a sunny place indoors. And, begin moving houseplants inside. Plants not only remove toxins from the air, but research shows that people who spend time around plants have more concern, empathy, and compassion toward others as well as improved relationships. As September 17-23 is National indoor Plant Week, it’s the perfect time to introduce them into your home. There are some nearly indestructible varieties so don’t worry if you don’t have a green thumb. You can even opt for faux plants if you are worried about young children or pets. You won’t get the clean air effect, but you’ll still reap some benefit. Several books that can help you get started are Bring the Outside In: the essential guide to cacti, succulents, planters and terrariums, How to Make a Plant Love You: cultivate green space in your home and heart, The New Plant Parent: develop your green thumb and care for your house-plant family, How to Plant a Room and Grow a Happy Home.

 

Flower Arranging

If the maintenance of living plants is more than you desire, bring freshly cut flowers into your home or workspace as often as you can. It’s an easy alternative and you won’t feel bad when they wilt because they aren’t meant to last forever. To save on the cost, purchase discounted bunches and arrange them yourself. Here are some books to help you:  Seasonal Flower Arranging: fill your home with blooms, branches, and foraged materials all year round, and Flower Philosophy: seasonal projects to inspire and restore. You can even make paper blooms that bring bright color and cheer to your space. Take a look at these pretty makes: Bold and Beautiful Paper Flowers: more than 50 easy paper blooms and gorgeous arrangements you can make at home and Crepe Paper Flowers: making and arranging beautiful blooms. For more Nature DIY projects keep reading to the end of the post.

Designing and Decorating

There are so many ways to bring nature in through home décor and just as many books on the topic. If you are looking to bring elements of nature into your home, then you may be interested to learn more about biophilic design. Biophilic design is about creating human connectivity to nature. Through interior design, you can bring the outside in by using natural elements. Choose paintings or photographs of landscapes or opt for botanical prints. Select furniture with beautiful wood grains, or paint with soothing colors found in nature, like greens and blues, that can reduce stress levels. Introduce natural materials or patterns, and definitely bring in a variety of plants as this is one of the easiest ways to create a biophilic décor. It is important to have abundant natural light in your home and workspace as well. If you need more of that – especially in the winter – there are gadgets to solve that problem like the Circadian Optics Light Therapy Lamp that you can check out from our TECHKNOW collection of things. Ask for Techknow #78 at the Customer Service desk at the Fairmount branch library.  Or, ask for TECHKNOW #63 at our Eastern branch library to check out the Circadian Optics Lumos Light Therapy Lamp. And, if you’d like to see if any of these ways to bring nature in is helping your well-being, you can ask Customer Service at the Eastern branch library for TECHKNOW #66  an Omron 10 series blood pressure monitor with Bluetooth. Use it to track if using nature as therapy is reducing your stress levels and having a positive effect on your blood pressure.  A few books that will show you how to bring nature into your décor are: Design By Nature: creating layered lived-in spaces inspired by the natural world, Nature Style: cultivating wellbeing at home with plants, and Wild Interiors: beautiful plants in beautiful spaces.

Sounds and Smells of Nature

Don’t underestimate the power of listening to a waterfall or the sound of raindrops on the surface of a lake or even chirping crickets. The result isn’t just enhanced relaxation and a sense of calm, but include attention restoration and better cognitive performance. You can also mimic the forest smells with diffusers and essential oils. Introduce water features like an aquarium or a fountain where the sound of water can create a healing atmosphere and bring in a sense of relaxation. Use soundscapes of a rain forest or the seaside or download apps of soothing nature sounds. Check out these cd’s to give it a try: The Healing Garden and Sounds of Rainstorms and Nature.

Arts and Crafts

There are many more ways than I’ve listed here to bring nature in to enhance your life. But, I will cover one more that can encompass a wide range of things and also fits into many of the categories above. That is arts & crafts. Making art or crafts inspired by natural environments or made from natural elements not only leads to an end result that you can display in your home, but can be a very therapeutic handicraft or hobby. Instead of buying art or décor items, consider making some. There are so many great books to get you started. You just might find that drawing, painting, crafting, and other creative methods add to your sense of well-being and contentedness all on their own. Try something new by registering for one of our Adult DIY programs to make a Twig Vase, or String Art shaped like a Pumpkin. Or, check out the ideas in these books: Nature Art Workshop: tips, techniques, and step-by-step projects for creating nature-inspired art, Plant Craft: 30 projects that add natural style to your home, DIY Succulents, Watercolor Botanicals: learn to paint your favorite plants and florals, Botanical Line Drawing: 200 step-by-step flowers, leaves, cacti, succulents, and other items found in nature, and The Laws Guide to Nature Drawing and Journaling.

 

Wellness Resources @ Your Library

- Callen Leave a comment

Trying to improve your mental, physical, or emotional health? Your library provides a wide variety of resources to help you adjust your lifestyle, whatever your goals. Check out these recently published nonfiction books on wellness:

Set Boundaries, Find Peace by Nedra Glover Tawwab focuses on emotional wellness, and the ways we can improve our mental and emotional health by establishing reasonable boundaries for ourselves.

Eat to Beat Depression and Anxiety by Drew Ramsey describes the data that suggests dietary changes can impact mental health, as well as physical health.

The New Mediterranean Diet Cookbook by Martina Slajerova is all about the famous and well-recommended diet and lifestyle that supports physical health as well as emotional health by encouraging sociability.

The Dance Cure by Peter Lovatt suggests using dance to support not only your physical health but emotional and mental health as well.

Clean Mama’s Guide to a Healthy Home by Becky Rapinchuk suggests ways your home environment can affect your wellness, such as using natural cleaning products to avoid harsh and harmful chemicals.

Or browse our related Libguides, curated by our librarians:

Mental Health Guide

Learning Collection Resources

Things to Do While Social Distancing – Exercise and Meditation

You might also like these other wellness resources from credible sources:

Get a holistic picture with the 8 dimensions of wellness as defined by the American Library Association Allied Professionals Association

Make a customized wellness plan from the US Department of Health and Human Services Office of Disease Prevention and Health Promotion’s Move Your Way activity planner

However you do it, be sure to make time to take care of yourself!

 

 

Nutrition & Wellness Titles

- Anna Leave a comment

Over the course of the COVID-19 pandemic, one aspiring ambition I’ve had is to become a healthier person, both physically and mentally. One aspect of this ambition has been learning more about nutrition and how to eat healthier. With this in mind, I would like to share and recommend a few books I have recently read about food and nutrition, as well as highlight some similar titles in our library collection.

How to Eat: All Your Food and Diet Questions Answered by Mark Bittman & David L. Katz (2020)

Written in a Q&A format, this book essentially reads as a conversation between renowned food writer Mark Bittman and physician and health expert David L. Katz as they answer a myriad of health questions pertaining to food and nutrition. A sampling of these questions include the following:

  • Why do I crave salty foods?
  • Which is better, diet soda or the real thing?
  • Is breakfast really the most important meal of the day?
  • What is the microbiome?

This title is primarily broken down into sections detailing specific diets, such as the Mediterranean, Paleo, Keto, and Whole30 diets; dietary patterns and lifestyle; foods and ingredients; and basics about nutrition. While it was interesting to learn about several popular diets, one key takeaway for me was simply how they defined “diets” themselves: a lifestyle, or a dietary pattern that can be maintained in the long term. I admit, whenever I think of “dieting,” I think of a food regimen to engage in for a limited period of time to achieve a certain result before reverting back to “normal” eating habits, so this definition definitely provided a helpful perspective.

In addition to detailed information about diets and dietary patterns, Bittman and Katz also dive into information about several types of foods, as well as how their nutrients affect your body and overall health. An enlightening aspect of these sections for me was the authors’ framework of considering the “forest for the trees” when thinking about the impact of eating any given food, or acknowledging the food as a whole rather than obsessing over each and every nutrient within it. I personally tend to get stuck in the weeds when reading nutrition labels and, while it is still important to know what exactly is in your food, Bittman and Katz emphasize appreciating the overall benefits of the whole food as you work to improve your diet.

While I found that a little bit of background knowledge was needed at times during this read, I learned so much from this book and essentially read it in one sitting. I would highly recommend this for anyone looking to dip their toes into information about general food and nutrition.

How to Be a Conscious Eater: Making Food Choices That Are Good for You, Others, and the Planet by Sophie Egan (2020)

Filled with a plethora of information and interspersed with colorful graphics and images, this title considers ways in which we can make more conscious food choices in our lives. Sophie Egan, a renowned food and health journalist, as well as the former Director of Health and Sustainability Leadership at The Culinary Institute of America, contends there are three questions we should ask ourselves when making decisions about food:

  • Is it good for you?
  • Is it good for others?
  • Is it good for the planet?

These questions are asked throughout the entire book as Egan dives into four main areas of “stuff” to consider: stuff that comes from the ground, stuff that comes from animals, stuff that comes from factories, and stuff made in restaurant kitchens. Within each of these sections are several short, accessible chapters designed to help readers consciously make healthier choices, especially for the next time you go to the grocery store.

One aspect of this title separating it from the others in this post is Egan’s deep dive into the background, context, and processing of food. While this isn’t the first time I have tried to consciously eat healthier in my life, this is admittedly the first time I have truly stopped to consider the process of how the food on my plate gets there. These considerations span from water and carbon footprints; to animal, environmental, and social welfare; to the larger impact current practices have on our planet, especially those contributing to global warming. Not only was I enlightened by this knowledge, but also disheartened and disturbed by the ways in which the food industry works.

Overall, this is a solid read if you are looking for not only ways to eat healthier, but also to learn more about the bigger picture when it comes to food practices. I would also recommend this to anyone interested in the overall intersection of food, health, and climate in today’s world.

How to Be Well: The 6 Keys to a Happy and Healthy Life by Frank Lipman (2018)

While this title also includes information about nutrition and how to adopt healthier dietary patterns, bestselling author and doctor Frank Lipman takes a more holistic approach to wellness in general, encouraging the consideration of six “rings” to achieve a happier and healthier life: how to eat, sleep, move, protect, unwind, and connect. This approach, termed by Lipman as the Good Medicine Mandala, essentially puts you at the center of these rings and considers how changes made in each of these rings can, in turn, create healthier changes in other areas of your life. Divided into six primary sections devoted to these topics, Lipman presents practical ways in which we can improve the ways we eat, sleep, move, protect, unwind, and connect with easy-to-digest scientific background information.

While this book may not be as comprehensive on nutritional topics as the former two titles, it isn’t really meant to be; I would argue this is a major perk of the book! By engaging in the six different rings, Lipman introduces a diverse spectrum of topics beyond just nutrition, ultimately giving readers multifaceted options to improve their overall health. (On this note, it is important to mention that readers do not need to read this book all the way through or in order to benefit from its content.) There is also a really neat shorthand section at the end of the book noting and cross-referencing content in the text about what you can do to help yourself in certain scenarios, such as when you are frequently overwhelmed and anxious, always tired, or want to lose weight.

One overarching takeaway from this book for me was considering Lipman’s multiple metaphors for how the rings essentially work together to create healthy change. He illustrates the integration of the rings in three ways: (1) as an archery target, in which you practice your aim and allow your arrows to touch the rings you most wish to improve upon; (2) as the rings of a tree trunk, in which the rings form and evolve as it grows; and (3) as a ripple on a pond that spreads from a single pebble, in which one change you make will impact all of the other aspects of your life in a healthy way. In all of these scenarios, Lipman depicts how one small change today can lead to larger and more significant changes for your life tomorrow. So what better time to start getting healthy than today?

Overall, I would recommend this book to anyone who is looking for a more holistic way to tackle wellness (rather than exclusively focusing on nutrition), or for anyone who is looking for a blueprint of small actions to engage in to start their journey to wellness.

Read-Alikes available at the Davenport Public Library

If you enjoy any or all of these titles, here are some other similar reads in our collection that may interest you!

Animal, Vegetable, Junk: A History of Food from Sustainable to Suicidal by Mark Bittman (2021)

Food: What the Heck Should I Eat? by Mark Hyman (2018)

Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet – One Bite at a Time by Mark Hyman (2020)

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere (2018)

How We Eat With Our Eyes and Think With Our Stomach: The Hidden Influences that Shape Your Eating Habits by Melanie Muhl & Diana Von Kopp (2017)

The Great Outdoors: Spring Idea Books

- Callen Leave a comment

As the weather starts to get warmer, I start itching to get outside, not only to walk (you might remember I’ve rhapsodized about walking in the past) but also to take pictures (I especially love a good nature scene) and just frolic! I wouldn’t be surprised if you’re in the same boat, given the year we’ve all had. Today I’m recommending some books to how to enjoy the outdoors as spring dawns, and so my first pick is this 2020 book: Photo Basics by Joel Sartore. Published by National Geographic, it gives great ideas on how to capture great images indoors and out; perfect for flowers poking out of the melting snow or late afternoon sunlight.

If you’re like me and you take photos while walking out in nature try these: Great Iowa Walks, an oldie but a goodie, giving some ideas of walks you can take in the state; or, in the same spirit, try Biking Iowa for bike-friendly trail rides. For quick getaways, try Great Iowa Weekend Adventures by Mike Whye or the Iowa Curiosities guidebook, available both in print and on Overdrive. To find Quad City-specific trails and adventures, check out qctrails.org for an interactive map and robust search experience.

If you’re looking to branch out and take a backpacking trip, you might like Backpacker Hidden Gems: 100 Greatest Undiscovered Hikes Across America, highlighting less-known hiking trails all across the country, or the more local Best Easy Day Hikes Cedar Rapids: Including Iowa City and Cedar Falls/Waterloo. But either way, you may want to take along Be Prepared: Hiking and Backpacking by Karen Berger. More of a cyclist? Take your bike off-road with Mountain Bike Master by Mark Langton.

If you want to focus on an urban/suburban fitness aspect, you could try Walking for Fitness by Nina Barough, or Bicycling Bliss by Portia Masterson. Don’t feel your stamina is up to going outside just yet? Ease into the outdoors with a DVD walking workout like Walk Strong: Burn Fat and Have Fun. If you’re looking for a lifestyle overhaul focused on walking and the outdoors, try The Finnish Way by Katja Pantzar.

Get the whole family involved with 101 outdoor adventures to have before you grow up by Stacy and Jack Tornio. For a deeper dive into camping and fun outdoor skills, try How to Play in the Woods by Robin Blankenship, Born to Explore by Richard Wiese, or I Love Dirt by Jennifer Ward. You could also start a family garden with Plant, Sow, Make & Grow by Esther Coombs. Then, take it to the next level with The New Gardener’s Handbook by Daryl Beyers.

Whatever activity or method you choose, don’t forget to get outside this spring! Between the vitamin D in sunlight, energizing physical activity, and opportunities for togetherness, the benefits are many and the risks are few. Any of these titles will give you a place to start, but do whatever works for you and brings you joy.

When Less Becomes More : Making Space for Slow, Simple and Good by Emily Ley

- Michelle Leave a comment

Among the numerous books recently published on decluttering, minimalism and general advice on simpler living, When Less Becomes More is the latest entry in a long list of books with techniques and tips to make our lives more meaningful and simple.  I always seem to gravitate toward checking out these types of books, which all have practical information coupled with inspirational advice.  Emily Ley, who began creating planners and has expanded to books, has many helpful stories and antidotes that she has learned throughout her life and now is sharing with her readers.  She divides the book into multiple chapters each dealing with a certain issue and how to take small steps to enjoy things in moderation but without having them first and foremost in your life.  Below I’ve highlighted a few sections of the book and these include Ley’s personal stories peppered in between her advice.  She gleans a lot from her own life and how she built her business and other stories, which is helpful and makes her more relateable to her audience.  My only criticism of the book is that it would be more effective if she included more concrete tips of how to achieve these ideas / themes, no matter your personal situation.

Rush – With all the commitments that women have these days, Ley suggests saying a polite but firm, “no,” to things you are not passionate about and to question where you put your energy and priorities.

Technology  – Ley asks if there is beauty in a more analog existence and provides examples of times you may be able to turn off technology and do more connecting to the world and people around you.

Noise – Not only physical noise, but the noise you create with a busy life.

Wellness – Taking cues from your surroundings and yourself, focusing on what is best for you, both inside and out.

Chasing – Finding contentment with what is already around you and knowing when enough is enough.

As with many of these types of books, some of the suggestions and examples are clearly not for everyone.  In my opinion, these are good ideas but not everyone’s road to a simpler, more meaningful life will be the same.  Some of these tips are not feasible for everyone and some are easier to implement in your life.  When Less Becomes More has some good takeaways, similarly to other books in the genre, and are clearly the author’s take on this timely subject.  Even if you do not choose to do make every lifestyle change, this book is a good introduction to leading a not so hectic life.  If you are interested in jumping on board or if you are already familiar with the concept, When Less Becomes More is more reinforcement!

 

 

Let Food Be Your Medicine by Don Colbert

- Erin Leave a comment
Let Food Be Your Medicine: Dietary Changes Proven to Prevent or Reverse Disease

Physician-turned-journalist Don Colbert, MD offers intriguing and practical advice for optimum nutrition and wellness in Let Food Be Your Medicine: Dietary Changes Proven to Prevent and Reverse Disease. Early on, Colbert shares the deceptively simple insight that we catch colds but we develop chronic diseases like Type II Diabetes or Cardiovascular disease. That is not a coincidence, either. In Latin, “Dis” refers to being “apart”, disjointed, or having a negative or “reversing force.” Ease refers “freedom from pain” or being in a tranquil or peaceful state. In essence, disease signifies a breaking away from a peaceful or tranquil state. The process of developing and solidifying disease, however,  is complex and involves lifestyle & environmental factors, as well as the interplay of all systems of mind, body, and spirit.

I tend to gobble up books about food, nutrition, and wellness and am naturally obsessed with how the gut or the “microbiome”, i.e. the ecosystem living in the core of your body, is more powerful and influential over our general health & well-being than we once imagined. A discussion about the microbiome is another conversation entirely and is far beyond my scope of knowledge; but Colbert does not overlook discussing current research about the delicate ecosystem living between our brain and bowel. How curious that we may even begin to view our food cravings as tiny demands from the bacteria in our guts who have lives of their own? In essence, we are feeding them. You better believe they don’t always have your best interests in mind, either. The little “voices in your head” (or, gut, in this case) take on a whole new meaning. Read this book to dig in a little deeper as to how and why our microbiome is so influential and critical to our overall health.

Colbert mixes testimonial with current medical evidence to present a compelling argument for being mindful and deliberative when it comes to what we put into our bodies. Learn about his struggle with autoimmune disorders and how his quest to heal himself resulted in weeding nightshade foods (peppers, eggplants, tomatoes) out of his diet. Not all food is equal in its ability to nourish, heal, or harm, either, as you may know. We often take for granted that we do not innately know what foods are harmful or helpful. Many of us grew up in homes in which our parent(s) worked and perhaps did not have the time to prepare and cook whole, nourishing meals all week long. In short, eating “healthy” is not common sense. Failure to meet your daily nutrient requirements or to altogether make harmful dietary choices is not therefore some testament to your lack of willpower. Quite simply, many of us have to learn how to make better food choices, and that starts with education. If you have any curiosity whatsoever in how you can better yourself simply by changing what you put into your body, read this book.

This book is not a fix-all for all that ails you, nor does it substitute for the relationship you have with your primary care physicians or doctors. Part of what is working about healthcare is that we acknowledge that wellness involves the alignment of mind, body, and spirit or the non-physical part of a human being. Grey’s Anatomy sums up the dilemma well in one episode in which Dr. Preston Burke, esteemed neurosurgeon, argues with Dr. Cristina Yang that nurturing a  patient’s spiritual state is equally as important as the medical intervention being performed, for the reason that human beings are not merely physical bodies. The non-physical parts of us require care and respect, too. Though Colbert’s book does not discuss the role of spirituality in health in great depth, he no-doubt weaves his own faith into the book (but it is not oft-putting for non-Christians). I can most certainly recall a time in my lifespan of thirty-six years when the words “soul”, “spirituality” and “Ayurveda” would have never made an appearance in a discussion about disease, illness, or health & wellbeing. But today? We are becoming more interdisciplinary & holistic in how we not only view but “treat” illness — and how we care for whole human beings (not just symptoms).

If you are even the slightest bit curious about how food can harm or heal, read this book. If you would be amazed by the prospect of eating a diet that custom made to fight diabetes, Alzheimer’s, heart disease, cancer, auto-immune disorders — read this book. Believe it or not, one of the most powerful statements that Colbert makes in this book is this: cancer, depending upon the type and staging, can and  very well does constitute a chronic disease that can actually be managed like other chronic diseases not unlike COPD, heart disease, and diabetes. I don’t know about you, but aside from a cure that’s the very best next thing!  Bear in mind, Colbert is not claiming to have a cure for cancer; but he lays out, in one case, a diet plan that is tailored not only to the cancer patient but to the specific stage of cancer in order to increase the chances of putting the cancer into remission…and we can do this with vegetables, micronutrients, plants–with the plentitude of healing, delicious foods that are available to us should we be inclined.