Wellness Days @ IUB

Experienced road cyclists and mountain bikers share the knowledge and tips they wish they had when they started out. They'll help you avoid the common mistakes that can cause frustration and setbacks, and they'll teach you what every new rider should know with skills you can put to use-- starting with your very first ride! Discover how to: * Choose the right bike by answering three basic questions. * Ride safely with traffic. * Prevent and treat ailments like saddle sores and stiff knees. * Avoid the most common mistakes of new cyclists. * Fit riding into the busiest of schedules. * Train for a century. * Fix flats fast and perform basic maintenance. * Become a better cyclist-- in one afternoon!

#1 New York Times Bestseller from the author of How to Change Your Mind, The Omnivore's Dilemma, and Food Rules  Food. There's plenty of it around, and we all love to eat it. So why should anyone need to defend it? Because in the so-called Western diet, food has been replaced by nutrients, and common sense by confusion--most of what we're consuming today is longer the product of nature but of food science. The result is what Michael Pollan calls the American Paradox: The more we worry about nutrition, the less healthy we see to become. With In Defense of Food, Pollan proposes a new (and very old) answer to the question of what we should eat that comes down to seven simple but liberating words: "Eat food. Not too much. Mostly plants." Pollan's bracing and eloquent manifesto shows us how we can start making thoughtful food choices that will enrich our lives, enlarge our sense of what it means to be healthy, and bring pleasure back to eating. "Michael Pollan [is the] designated repository for the nation's food conscience."--Frank Bruni, The New York Times " A remarkable volume . . . engrossing . . . [Pollan] offers those prescriptions Americans so desperately crave."--The Washington Post "A tough, witty, cogent rebuttal to the proposition that food can be redced to its nutritional components without the loss of something essential... [a] lively, invaluable book."--Janet Maslin, The New York Times "In Defense of Food is written with Pollan's customary bite, ringing clarity and brilliance at connecting the dots."--The Seattle Times Michael Pollan's most recent food book Cooked: A Natural History of Transformation--the story of our most trusted food expert's culinary education--was published by Penguin Press in April 2013, and in 2016 it served as the inspiration for a four-part docuseries on Netflix by the same name. Pollan is also the author of How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence 

"A persuasive and highly readable account." --President Barack Obama "Brilliant. . . . an important, fascinating read arguing that inequality creates a public health crisis in America." --Nicholas Kristof, New York Times "The Broken Ladder is an important, timely, and beautifully written account of how inequality affects us all." --Adam Alter, New York Times bestselling author of Irresistible and Drunk Tank Pink A timely examination by a leading scientist of the physical, psychological, and moral effects of inequality.  The levels of inequality in the world today are on a scale that have not been seen in our lifetimes, yet the disparity between rich and poor has ramifications that extend far beyond mere financial means. In The Broken Ladder psychologist Keith Payne examines how inequality divides us not just economically; it also has profound consequences for how we think, how we respond to stress, how our immune systems function, and even how we view moral concepts such as justice and fairness. Research in psychology, neuroscience, and behavioral economics has not only revealed important new insights into how inequality changes people in predictable ways but also provided a corrective to the flawed view of poverty as being the result of individual character failings. Among modern developed societies, inequality is not primarily a matter of the actual amount of money people have. It is, rather, people's sense of where they stand in relation to others. Feeling poor matters--not just being poor. Regardless of their average incomes, countries or states with greater levels of income inequality have much higher rates of all the social maladies we associate with poverty, including lower than average life expectancies, serious health problems, mental illness, and crime.   The Broken Ladder explores such issues as why women in poor societies often have more children, and why they have them at a younger a≥ why there is little trust among the working class in the prudence of investing for the future; why people's perception of their social status affects their political beliefs and leads to greater political divisions; how poverty raises stress levels as effectively as actual physical threats; how inequality in the workplace affects performance; and why unequal societies tend to become more religious. Understanding how inequality shapes our world can help us better understand what drives ideological divides, why high inequality makes the middle class feel left behind, and how to disconnect from the endless treadmill of social comparison.

"A deeply affecting work from one of the important and innovative voices in American health and medicine." -- Arianna Huffington In Well, physician Sandro Galea examines what Americans miss when they fixate on healthcare: health. Americans spend more money on health than people anywhere else in the world. And what do they get for it? Statistically, not much. Americans today live shorter, less healthy lives than citizens of other rich countries, and these trends show no signs of letting up. The problem, Sandro Galea argues, is that Americans focus on the wrong things when they think about health. Our national understanding of what constitutes "being well" is centered on medicine -- the lifestyles we adopt to stay healthy, and the insurance plans and prescriptions we fall back on when we're not. While all these things are important, they've not proven to be the difference between healthy and unhealthy on the large scale. Well is a radical examination of the subtle and not-so-subtle factors that determine who gets to be healthy in America. Galea shows how the country's failing health is a product of American history and character -- and how refocusing on our national health can usher enlightenment across American life and politics.

From the award-winning champion of conscious eating and author of the bestselling Food Matters comes The Food Matters Cookbook, offering the most comprehensive and straightforward ideas yet for cooking easy, delicious foods that are as good for you as they are for the planet. The Food Matters Cookbook is the essential encyclopedia and guidebook to responsible eating, with more than 500 recipes that capture Bittman's typically relaxed approach to everything in the kitchen. There is no finger-wagging here, just a no-nonsense and highly flexible case for eating more plants while cutting back on animal products, processed food, and of course junk. But for Bittman, flipping the ratio of your diet to something more virtuous and better for your body doesn't involve avoiding any foods--indeed, there is no sacrifice here. Since his own health prompted him to change his diet, Bittman has perfected cooking tasty, creative, and forward-thinking dishes based on vegetables, fruits, and whole grains. Meat and other animal products are often included--but no longer as the centerpiece. In fact the majority of these recipes include fish, poultry, meat, eggs, or dairy, using them for their flavor, texture, and satisfying nature without depending on them for bulk. Roasted Pork Shoulder with Potatoes, Apples, and Onions and Linguine with Cherry Tomatoes and Clams are perfect examples. Many sound downright decadent: Pasta with Asparagus, Bacon, and Egg; Stuffed Pizza with Broccoli, White Beans, and Sausage; or Roasted Butternut Chowder with Apples and Bacon, for example. There are vegetarian recipes, too, and they have flair without being complicated--recipes like Beet Tartare, Lentil "Caviar" with All the Trimmings, Radish-Walnut Tea Sandwiches, and Succotash Salad. Bittman is a firm believer in snacking, but in the right way. Instead of packaged cookies or greasy chips, Bittman suggests Seasoned Popcorn with Grated Parmesan or Fruit and Cereal Bites. Nor does he skimp on desserts; rather, he focuses on fruit, good-quality chocolate, nuts, and whole-grain flours, using minimal amounts of eggs, butter, and other fats. That allows for a whole chapter devoted to sweets, including Chocolate Chunk Oatmeal Cookies, Apricot Polenta Cake, Brownie Cake, and Coconut Tart with Chocolate Smear. True to the fuss-free style that has made him famous, Bittman offers plenty of variations and substitutions that let you take advantage of foods that are in season--or those that just happen to be in the fridge. A quick-but-complete rundown on ingredients tells you how to find sustainable and flavorful meat and shop for dairy products, grains, and vegetables without wasting money on fancy organic labels. He indicates which recipes you can make ahead, those that are sure to become pantry staples, and which ones can be put together in a flash. And because Bittman is always comprehensive, he makes sure to include the building-block recipes for the basics of home cooking: from fast stocks, roasted garlic, pizza dough, and granola to pots of cooked rice and beans and whole-grain quick breads. With a tone that is easygoing and non-doctrinaire, Bittman demonstrates the satisfaction and pleasure in mindful eating. The result is not just better health for you, but for the world we all share.

Take a breath.... Read slowly. How often in the course and crush of our daily lives do we afford ourselves moments to truly relish-to truly be present in-the act of preparing and eating food? For most of us, our enjoyment of food has fallen victim to the frenetic pace of our lives and to our increasing estrangement, in a complex commercial economy, from the natural processes by which food is grown and produced. Packaged, artificial, and unhealthful, fast food is only the most dramatic example of the degradation of food in our lives, and of the deeper threats to our cultural, political, and environmental well-being. In 1986, Carlo Petrini decided to resist the steady march of fast food and all that it represents when he organized a protest against the building of a McDonald's near the Spanish Steps in Rome. Armed with bowls of penne, Petrini and his supporters spawned a phenomenon. Three years later Petrini founded the International Slow Food Movement, renouncing not only fast food but also the overall pace of the "fast life." Issuing a manifesto, the Movement called for the safeguarding of local economies, the preservation of indigenous gastronomic traditions, and the creation of a new kind of ecologically aware consumerism committed to sustainability. On a practical level, it advocates a return to traditional recipes, locally grown foods and wines, and eating as a social event. Today, with a magazine, Web site, and over 75,000 followers organized into local "convivia," or chapters, Slow Food is poised to revolutionize the way Americans shop for groceries, prepare and consume their meals, and think about food. Slow Food not only recalls the origins, first steps, and international expansion of the movement from the perspective of its founder, it is also a powerful expression of the organization's goal of engendering social reform through the transformation of our attitudes about food and eating. As Newsweek described it, the Slow Food movement has now become the basis for an alternative to the American rat race, the inspiration for "a kinder and gentler capitalism." Linger a while then, with the story of what Alice Waters in her Foreword calls "this Delicious Revolution," and rediscover the pleasures of the good life.

The Autoimmune Protocol Comfort Food Cookbook revisits all of the fun comfort foods you love with a healing twist.

Imagine going to the supermarket, buying three bags of food, dropping one in the parking lot, and then driving away. We all do the equivalent of that every single week. Food waste is a huge global issue--we are not only wasting precious resources but also harming our planet. The Waste Not, Want Not Cookbook shows that you can shop, cook, and eat with zero waste.

Discovering one of her sons had a life-threatening allergy to nuts and eggs catapulted Alice Sherwood into the bewildering world of "food allergies." How can you make a birthday cake without flour? What happens to family meals when packaged foods, which may contain traces of nuts, along with pasta, bread, and peanut butter become forbidden? Suddenly it became crucial to find alternatives, but most "cooking without" recipes lacked taste or contained unfamiliar ingredients that were hard to find. So Alice, armed with a lifelong love of food, got to work in the kitchen and devised her own recipes. The Allergy-Free Cookbook is unique. There are no dismal, "special diet" versions of recipes, which don't work. Instead there are dishes from around the world that center on ingredients other than eggs, dairy, gluten, and nuts. Throughout, Alice gives several variations for each recipe. So a nut-free cake that uses butter, for example, may be adapted for the dairy-free crowd by using soy spread. The Allergy-Free Cookbook has more than 100 recipes for meals, snacks, and lunchboxes as well as for suppers and birthday parties. All the crowd-pleasing favorites are here. By experimenting with polenta and potato flour, for example, Alice has invented a gluten-free crunchy shortcrust pastry that's superb in apple tarts, while rice, potato, and tapioca flours combine to form a dough that works a treat for French bread. With the Allergy-Free Cookbook, everyone's invited to dinner!