BOOK REVIEW: The Collected Schizophrenias by Esmé Weijun Wang

The Collected Schizophrenias: EssaysThe Collected Schizophrenias: Essays by Esmé Weijun Wang
My rating: 5 of 5 stars

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Schizophrenia is ill-understood, and that’s just by psychiatrists and psychologists, the rest of us tend to downright misunderstand the condition. Wang’s book collects thirteen essays on her experience of living with schizo-affective disorder. I found Wang’s prose to be clever and engaging, though she does get into the weeds of technicality a bit in some of the early chapters. The book is not only well-written, it’s also brutally forthright. We hear a lot of how the author uses her alma mater (Yale) as a combination of sword and shield to combat the ever-present assumption she will be a stark-raving – not to mention dangerous — lunatic.

The book begins with discussion of diagnosis, but it doesn’t begin with her being diagnosed as Schizo-affective, but rather as Bipolar [formerly know as, manic-depressive.] There’s a great deal of discussion of the inexactitude of psychiatric science, and the fact that — to be fair — it’s not like every case is presents the same. The set of symptoms seen may create the potential to classify the same individual in different ways; hence, psychiatric diagnosis is often a long and winding road.

To list the essays with descriptions wouldn’t do them justice, so, instead, I’ll present some of the highlights. There’re a couple of chapters that look at how Wang tried to cope with, or counteract, the impression of people finding out she had schizophrenia. One of these involved the aforementioned repeated references to the Ivy-league institution that ultimately kicked her out and wouldn’t let her back in once she’d been treated and stabilized. Another was attachment to the label — and the idea — of “high-functioning,” which can be a hard sell for a condition like Schizophrenia. (Though not uniquely so. I once had a conversation with friend who didn’t understand that there could be such a thing as a “mild stroke.” This person believed that if one had any stroke one would surely be unable to talk correctly or have adult cognitive functioning. Though it occurs to me that my analogy is not entirely apt because anyone with a diagnosis of Schizophrenia will at some point experience severe symptoms – e.g. hallucination, delusion, etc. – otherwise they would be unlikely to be [rightly or wrongly] so diagnosed.)

There’s a chapter that deals with the question of having children. This brings up the twin questions of whether the schizophrenic can be a good parent throughout the development of the child, as well as how likely they are to pass on the trait through genes. [Those who’ve watched “A Beautiful Mind” will remember a scene in which the bathwater is rising on the baby because Nash is having an episode.]

Wang uses a number of sensationalist cases – e.g. murders – both to counteract the notion that all Schizophrenics are dangerous by contrasting with her own [more typical] experience, but also to let the reader know such extremes do exist. It should also be pointed out that one of these cases was the murder of a Schizophrenic by a family member who was living in terror that said schizophrenic (her brother) would ultimate kill her and her daughter, given the things he said and the auditory hallucinations he was said to have had.

One of the most interesting discussions for me was Wang’s description of leaving the Scarlett Johansson film “Lucy” asking her boyfriend whether what she saw was real. Everybody has that situation of being drawn into a film in an edge-of-the-seat fashion, but is fascinating to imagine a person who can’t disentangle from that state.

Chapter ten talks about the author’s experience with Cotard’s Syndrome. Cotard’s is a condition in which the individual believes they are deceased. I’ve read of Cotard’s in popular neuroscience books, but Wang’s first-hand account provides an extra level of connection to it.

The last essay discusses Wang’s pursuit of spirituality. It should be noted that in many tribal societies, Schizophrenics have been made shamans and are seen as having special powers. Wang doesn’t talk about this in great detail though she does a little [it is the premise of the series “Undone” on Amazon Prime], but it’s interesting to consider how religion and spirituality might influence the Schizophrenic mind.

I found this book fascinating and the writing to be elegant. I would highly recommend it for anyone with interests in the mind, mental illness, or just the experiences of other people.

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BOOK REVIEW: The Science of Meditation [also sold as Altered Traits] by Daniel Goleman and Richard Davidson

The Science of Meditation: How to Change Your Brain, Mind and BodyThe Science of Meditation: How to Change Your Brain, Mind and Body by Daniel Goleman
My rating: 5 of 5 stars

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This book has been sold under the title listed above as well as the less prosaic title, “Altered Traits.” The switch may represent a lack of confidence that the coined term “altered traits” would catch on, and / or a desire to market the book as broadly as possible.

“Altered Traits” is a play on the more well-known term “altered states [of consciousness.]” The idea being that meditation (as well as many other activities from consuming psychoactive drugs to having a shamanistic drum rave) create a change from the ordinary waking state of consciousness, but what the authors wanted to focus more upon is the long-term and sustained changes that result from extended meditation practice. (Hence, coining the term “altered traits.”) These sustained changes are a prevalent theme through out the book. This makes sense as one of the co-authors, Richard Davidson, is well-known for investigating the brains and brain activity of monks and yogis with extremely advanced practices (tens of thousands of hours in meditation.) Still, the prosaic title, “The Science of Meditation,” may make more than marketing sense because the book does discuss the scientific research on meditation pretty broadly.

Both Goleman and Davidson are long time meditators as well as being subject matter experts in psychology and brain science. This is a major strength of the book. Some scientists are dismissive of practices that have origins in spiritual practices and have blindsides or are prone to oversimplifications because of that bias. On the other hand, that bias isn’t helped by the fact that meditation experts often oversell meditation as a practice that will do everything from spontaneously cure your cancer to allow you to levitate six feet in the air. The authors of this book aren’t afraid to call out such spurious claims, but aren’t dismissive of practices of religious or spiritual origin. The authors also spend a fair amount of time criticizing past scientific investigations of meditation (including their own) on the basis of naivete about the nature of the practices. A major problem has always been an “apples and oranges” grouping together of practices that are different in potentially important ways. There have also been all the problems that plague other disciplines as well (small sample size, poor methodology, etc.) These discussions won’t mean much to most readers, but are helpful to those who want a better idea which studies are gold standard and which are weak. That said, the book doesn’t get bogged down in technical issues.

The book opens by laying out some of the important differences between various meditation practices and trying to educate readers who may either not know much about meditation or may know it only from the perspective of a single discipline. Goleman and Davidson suggest one way of thinking about different kinds of meditation is in terms of “the deep and the wide.” The former being sectarian practitioners who practice specific ritualized practices in an intense way. The latter being more secular practitioners whose practices may borrow from different domains. They present a more extensive classification scheme than this simple bifurcation, making it more of a continuum. Later in the book, they consider ways in which practices might be categorized (e.g. Attentional, Constructive, and Deconstructive) but it’s emphasized that there isn’t currently an agreed upon schema.

Throughout the book, one gets stories of the authors experience in investigating this subject. This included trying to get monks to allow themselves to be studied, even with a letter from the Dalai Lama. It also covers the challenge of trying to build interest in the subject in an academic setting that once thought of meditation as little more than voodoo.

The middle portion of the book has a number of chapters that address particular types of practices and the specific effects they have (and haven’t) been found to have. These include developing a more compassionate outlook and behavior (ch. 6), improved attention (ch. 7), negation of pain and physical ailments (ch. 8 & 9), and meditation / mindfulness as part of a psychotherapeutic approach. The authors repeatedly point out that these practices were never intended for the purpose of treating ailments (mental or physical,) though they do seem to show benefits in a number of domains outside of what the spiritual seekers who brought them to prominence intended of them.

The chapters toward the book’s end focus heavily on investigations into advanced meditators, and the altered traits and brain changes seen in them.

There are few graphics in the book, but it’s annotated and has an “additional resources” section in the back.

I’d highly recommend this book. The authors’ mixed background gives them a good vantage point to provide an overview of the subject, and also allows them to tap into stories of their experiences which make the book more interesting than it otherwise would be.

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BOOK REVIEW: The Art of Living by Epictetus; ed. by Sharon Lebell

The Art of Living: The Classical Manual on Virtue, Happiness and EffectivenessThe Art of Living: The Classical Manual on Virtue, Happiness and Effectiveness by Epictetus
My rating: 4 of 5 stars

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This thin volume is packed with the wisdom of Epictetus. Epictetus was a freed slave who made a name for himself as a philosopher in Rome about a century after the birth of Christ. While small-s “stoic” conjures an image of a dour automaton, the Stoics were philosophers who believed [he oversimplified] that there’s nothing worth getting broken up about. If you can do something to influence the outcome of an event, you just need to pick the virtuous course. And if you can’t do anything about it, getting mopey is futile. In many ways, Stoicism is the Western philosophy that is most in-line with Eastern philosophies in that it emphasizes that your internal mental state is independent of what is happening outside you; so, if you can rule your mind you can find your bliss. Lebell, the editor of this volume, heavily accentuates that similarity.

When I called this thin, I didn’t mean “thin” as a derogatory comment. That said, this book is even thinner than it’s 113-page count would suggest because (as with most poetry collections) there’s a lot of white space left under a few lines of text. I actually think it’s kind of nice that the publisher didn’t do what is usually done with such short books, which is to pad them out with various unnecessary ancillary material. That said, if you can get the e-book, you’ll save some trees from dying for blank space. If they would have placed more than one maxim per page, it would probably have been cut to about 60pp.

I found this book to be well-written and nicely presented, and would recommend it for someone who wants a simple and concise overview of Stoicism.

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BOOK REVIEW: Prana and Pranayama by Swami Niranjanananda Saraswati

Prana And PranayamaPrana And Pranayama by Swami Niranjananda
My rating: 5 of 5 stars

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This is the Bihar School of Yoga manual on pranayama, or yogic breathing exercises. The book is a one-stop reference for yoga students and teachers wishing to review the philosophy and physiology of breathing practices, as well as to put together lessons or a plan of action for practice that consists of both preparatory exercises and classical pranayama.

Students in the West may be more familiar with B.K.S. Iyengar’s “Light on Pranayama,” which offers a similar set of material and is this book’s main competitor for most readers. In my view, Swami Saraswati’s book is a bit more pragmatic and gets caught in the weeds less, but offers fewer detailed photos and is a little bit less precisely organized. If one is considering between the two books, I’d say the advantage of Iyengar is a 200-week course plan that some individuals may find a handy way to systematically advance their practice pranayama. The disadvantage of Iyengar is that he goes into vastly greater detail than most people will be able to take advantage of via book. (For example, there’s 22 pages of precise explanation of closing off one’s nostrils for digital pranayama.) In short, both books give the reader everything they’ll need in a pranayama reference, Swami Saraswati’s book is a bit more laid-back, and Iyengar’s a bit more oriented as a step-by-step instruction manual.

The twenty-one chapters of this book are organized into three parts, but we’ll call it four because the last part is divided in two sub-parts. The first part of the book is entitled, “Philosophy of Pranayama” and it dives into the definitions of prana, kosha (sheaths), chakra, nadi (channels), pranic fields, and discusses the connection between prana and chanting.

The second part of the book (ch. 8 – 13) explores the physiology of breath. This section explains the anatomy of the musculature that drives respiration (e.g. the diaphragm, intercostals, etc.), the processes of respiration and circulation, and the importance of the nose in breathing (which is more extensive than the average person could imagine.) This section also discusses the classical distinction between pranayama and rudimentary breath practices (i.e. whether there is breath retention, or kumbhaka), and has a separate chapter explaining retention. It also has a couple chapters that present the research on the benefits and effects of pranayama practice. (Full-disclosure: this isn’t up-to-date in the edition I read, and that was the 2016 — first digital — edition. So, I wouldn’t go here looking for information on the state of research because there’s been a virtual explosion of research that’s more recent than what is covered in the book. However, it will give one a gist what has been known for a while.)

Part III consists of two sub-parts. The first is called “Pre-Pranayama” and it includes many exercises to help one become familiar with one’s breath as well as to develop the foundational breaths (e.g. abdominal / diaphragmatic verses chest breathing) that are built upon in the final section. Part III.B presents the classic pranayama. The four chapters of this section are conveniently organized into: guidelines for practice (e.g. contraindications and general concepts to keep in mind), nadi shodhana (alternate nostril breathing), tranquilizing / calming breaths, and vitalizing / excitatory breaths.

There are five appendices as well as a glossary and two indexes (an index of practices and a general index.) The five appendices provide instruction on practices that are employed in pranayama, but are not pranayama themselves. These include supplementary practices, asana (seated postures for doing pranayama more than asana for opening the rib-cage, etc.,) mudra (“seals” postures of specific body parts), and bandha (locks). The presence of the first four appendices mean that one doesn’t have to buy other books (e.g. the APMB) to access this information. The fifth appendix gathers the sutra from “Hatha Yoga Pradipika” that deal with pranayama and provide an English translation. (HYP is a 15th century manual of Hatha Yoga that is much more detailed than Patanjali’s sutras.) There are graphics throughout the book as needed to convey information, mostly line drawings.

I found this book very useful and well presented. If there is one change that would improve the book it would be less crow-barring of science and traditional / philosophical beliefs about the body to be consistent with one another. I see the value of presenting both sets of information as both this book and the Iyengar book do, but a muddle is created by trying to force the explanations into consistency when they aren’t. (I think this book does it a bit more than Iyengar, but only because Iyengar puts much less emphasis on science than does this one.) The problem is that one ends up with low-quality pseudo-science amid the strong studies, and most readers won’t be able to tell scientific consensus and from the lunatic fringe. (e.g. The belief that kirlian photography is evidence of pranic fields or qi is far from scientifically supported.) That said, for most practitioners it doesn’t much matter as it doesn’t affect the nature of the practices, which are sound and well-described.

If you’re looking for a pranayama reference, this is a great option.

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BOOK REVIEW: Seven Samurai Swept Away in a River by Jung Young Moon

Seven Samurai Swept Away in a RiverSeven Samurai Swept Away in a River by Jung Young Moon
My rating: 5 of 5 stars

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Full-disclosure: I enjoy writing that’s quirky and rambling as long as it jettisons pretension and brings in some whimsicality. This book by Jung Young Moon plays into that wheelhouse. If you’re expecting a novel with a story arc and character development, you may not like what you find. Personally, I wouldn’t call this a novel (though the author does,) but it’s one of those books that defies neat categorization. I’d call it creative nonfiction, and – more specifically – an “essay of essays,” which is to distinguish it from an essay collection. [Comparing it to fiction, it would be more like a novel-in-short stories than a collection of stories.] The author’s own words about how the book was composed are more insightful than my own, he called it, “… a mixture of stream of consciousness technique, the paralysis of consciousness technique, and the derangement of consciousness technique…” [As far as I know, the latter two are his own designations.]

Saying the book is rambling (and “pointless” in the best sense of that word) isn’t to suggest that the book lacks a theme. It’s a Korean’s take on things Texan after having spent a substantial amount of time there. But that Korean take on Texas is given an added twist into interesting territory by this particular Korean’s off-beat worldview. So, while many writer’s have considered the psychology, motives, and possible conspiratorial links of Jack Ruby (the assassin of JFK assassin Lee Harvey Oswald), Jung focuses on the issue of Ruby leaving his dogs in the car while he went to shoot Oswald. The author discusses the book as though it – like the sit-com “Seinfeld” – is about nothing, but I think it’s more about a chain of somethings turned on their heads and viewed through a fun-house mirror.

While the Seven Samurai are referenced in the title and are discussed at various points throughout the book, it’s more as a reminiscence than a throughline. That is, if one is expecting any great insight into Akira Kurosawa’s masterwork – either its story or as a film – that’s not how Jung uses the reference. He does talk in detail about cowboys and cowboy-ness. That may seem like a rough segue, but film fans may see a connection. Kurosawa’s film was famously the basis for the Western, “The Magnificent Seven.” I think there’s a connection in the broad appeal of machismo that both samurai cinema and Texas draw upon. [But maybe it was just some sweet alliteration for use in the title.]

I enjoyed this book immensely and would highly recommend it – except for readers who require order or who insist a book make a point. It’s humorous by way of strange lines of thinking and an alien outlook on a singular culture.

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BOOK REVIEW: Crazy Wisdom by Chögyam Trungpa

Crazy WisdomCrazy Wisdom by Chögyam Trungpa
My rating: 4 of 5 stars

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This book collects the lessons of two seminars on crazy wisdom taught by Chögyam Trungpa in 1972. “Crazy Wisdom” is an awakened state of mind that was taught by Padmasambhava – the teacher who introduced Buddhism to Tibet from India. The two seminars consist of six and seven lessons, respectively. These thirteen lessons make up the chapters of the book. Each chapter consists mostly of a text discussion of the topic at hand, but with an interview at the end in which the teacher is asked to clarify points mentioned in the text or that are relevant to the topic under discussion.

The book starts with differentiating two approaches: trying to live up to what one would like to be (i.e. spiritual materialism), and trying to live what one is. While the former is a widespread phenomenon across many religions, it’s dismissed as not all that productive. Along the way, the book discusses how being childlike, ruthless, hopeless, fearless, and in touch with death can all have beneficial effects on the mind. Of course, one has to go about such things in a proscribed manner as it’s emphasized that crazy wisdom and being crazy aren’t identical states (even if they may share similar appearances in some instances.)

Like many books on wisdom, this one offers a mix of profound insight and a sort of double speak used to make profound-sounding but ineffable statements, or logically inconsistent statements, seem true and / or thought-provoking. A philosophizing style is employed rather than narrative style, and so it can read a bit blandly.

There are a few notes and several line-drawn artworks in the Tibetan Buddhist style, but otherwise it’s a straightforward text.

I found this book to be intriguing and to offer interesting food-for-thought. It’s a short book, but may be a bit challenging for a reader without a background in Tibetan Buddhism, or in Buddhism in general. If you’re interested in Vajrayana Buddhism, you should give it a read.

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BOOK REVIEW: Chloroform by Linda Stratmann

Chloroform: The Quest for OblivionChloroform: The Quest for Oblivion by Linda Stratmann
My rating: 4 of 5 stars

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Stratmann’s book tells the story of the rise, fall, and debauchment of the anesthetic known as chloroform. As such, most of the book — particularly in the first half — is a medical history that offers detailed discussion of the debates that went on between doctors as to whether chloroform was the best form of anesthesia available, or whether an alternative approach was superior. (Contenders include: ether, nitrous oxide, or the old-fashioned approach of no anesthesia whatsoever.) The book also discusses a number of cases in which chloroform was used in the commission of a crime, or was speculated to have been. On the topic of vice, the use of chloroform as a recreational drug is also described. For those who aren’t medical historians, the explorations of chloroform in crime, vice, and licentiousness are where the book gets intriguing, and they tend to take place in the latter half of the book. [That makes sense from a chronological perspective as it took some time before laypeople became aware of the range of uses of this substance.]

The book is well-written and follows the intrigue. That said, it’s definitely a niche work. I came at it from the strange direction of one who is interested in consciousness (and, by extension, how it is lost.) This book could appeal to those interested in the history of medicine, true crime, or recreational drugs, but, regardless, it’s a niche within those niche fields.

The book has graphics, annotations, a bibliography, and even an appendix that describes the chemistry of chloroform. It comes with all the bells-and-whistles one might expect of a scholarly book, but tells a story skillfully. The author is neither a journalist nor a scientist, but she seems to have done an extremely thorough job of research.

If you only read one book on the history of chloroform this year, make it this one. [Disclaimer: As far as I know, this is the only history of chloroform, and it’s certainly the only one that I’ve read to date.]

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BOOK REVIEW: The Science of The Big Bang Theory by Mark Brake

The Science of The Big Bang Theory: What America's Favorite Sitcom Can Teach You about Physics, Flags, and the Idiosyncrasies of ScientistsThe Science of The Big Bang Theory: What America’s Favorite Sitcom Can Teach You about Physics, Flags, and the Idiosyncrasies of Scientists by Mark Brake
My rating: 4 of 5 stars

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The good news is that this book is full of fascinating tidbits from the history of science, the history of science fiction, and the pop culture phenomena that is the television show, “The Big Bang Theory.” The bad news is that it may not at all be the book that you are expecting if you take the title literally. That it’s not the book it seems like it would be could be a good thing or a bad thing, depending on what your interests and science background are.

Let me explain. Say you are a super-fan of the show with an education in physics and you want to know something like: which Dutch researchers Sheldon thinks Leonard is ripping off and how, or: what the monopoles are that the four male leads go to the North Pole in search of [and why,] you won’t learn anything about those things in this book. You won’t have any more insight about what the scientists on the show – be it Raj Koothrappali to Leslie Winkle — are working on, or what those vaguely referenced scientific terms and discussions mean. You won’t learn about what any of the equations on those dry erase boards mean, and whether it’s gibberish or real science. As I mentioned, this may be a good thing because the topics that are mentioned off-hand on the show are often complex and difficult, e.g. Bose-Einstein Condensates, and most readers would be lost in such discussions. That said, if you are looking for such discussions and clarifications, you absolutely won’t find them in this book.

This book is aimed more at a reader with a high school science education, an interest in science fiction, and who would like to learn some quirky facts about science and science fiction while they are regaled and reminded of fun moments from their favorite episodes of the show. Truth be told, I wouldn’t be at all surprised to learn that this was a collection of essays written long ago, and then the author said something like, “Hey, I have this essay about volcanoes, in episode ___, _____ makes a random comment about volcanoes. I could put some dialogue from that episode at the front of the chapter, sprinkle in a few references to the show in the text of the chapter, and recycle a whole box of columns, putting together a science-pop culture crossover book.”

The 31 chapters are organized into four parts entitled, “Space,” “Time,” “Machine,” and “Monsters,” respectively. That said, organization isn’t the strong-suit of the book. The eight chapters in the “Time” section seem to have more to do with chemistry than time, per se. The “Machine” section does better, but discusses concepts like fire and volcano that are no more connected to that theme than to any of the others. It’s really a disparate collection of essays on various science and science fiction related topics.

I may sound like I’m panning this book, but I enjoyed it, overall. Now, if I’d have shelled out the cover price thinking I was getting the book that the title suggests, I’d be royally cheesed off. So, know what you’re getting and decide accordingly. If you have an interest in the history of science and science fiction, you’ll probably find the book intriguing and worth reading. If you have a high-level understanding of physics and want to learn about the physics they mention in “The Big Bang Theory” television series, you will be sorely disappointed.

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BOOK REVIEW: Book of Words by Abay Kunanbayev

Book of WordsBook of Words by Abay Kunanbayev
My rating: 4 of 5 stars

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Book of Words is a collection of 45 short essays by Abay Kunanbayev (1845 – 1904), one of Kazakhstan’s preeminent men of letters. Abay is known both as a poet and philosopher. This book includes more prose philosophy than poetry, though it does contain a few lines in verse.

I picked this book up while traveling in Kazakhstan. It should be noted that much of the book is a rant against the Kazakhs of Abay’s day. The book advocates for individuals to be both more scholarly, more virtuous, and more piously religious, and it skewers Kazakhs as simpletons who only care about the size and state of their livestock herds and the wealth that said herds can bring them. It’s eloquently written, but there’s not much more to it than that. With his Book of Words, Abay is trying to goad the Kazakh’s into being more virtuous and well-read. Judging from both the prominence of his name in Almaty (a huge statue, a major road, and one of the Metro stops named for him) and the success seen in Almaty, many Kazakhs probably took his words to heart.

There was a forward by someone named Nursultan Umbetov who is living, but far less famous (internationally, at least) than Kunanbayev. However, that front matter is the only ancillary matter for the edition I read. It does have explanatory footnotes where necessary to clarify something that wouldn’t make sense to non-Kazakhs.

If you want to gain insight into Kazakh culture, and how it’s changed since the 19th century, this book is worth reading. Much of the book may be viewed as trite truisms rather than earth-shattering wisdom, but it’s concise and well-articulated.

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BOOK REVIEW: Plant-Based Sports Nutrition by D. Enette Larson-Meyer & Matt Ruscigno

Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and PerformancePlant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance by D Enette Larson-Meyer
My rating: 5 of 5 stars

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This is an updated and revised edition of a book previously called “Vegetarian Sports Nutrition.” The name change not only reflects the rise of veganism and other more restrictive diets, but also an increase in “flexitarianism” — or the reduction (but not elimination) of animal-based foods that is driven by health factors, by environmental concerns, or by a combination of both. One of the things I like about this book is that it offers a balanced discussion of how to meet the nutritional needs of athletics through a diet that is mostly or entirely plant-based. That is to say, it’s not trying to sell the reader on a particular dietary approach, and, therefore, doesn’t fall into the trap of pretending that the move is purely upside. Those trying to persuade readers of a given diet tend to overemphasize the studies showing the benefits of plant-based diets while neglecting to discuss the challenges to meeting dietary needs without animal-based foods – particularly if one has the substantial needs incurred by athletes. [Which isn’t to say there aren’t health benefits — and even performance benefits — to be gained, but thinking that one can make the switch without giving thought to the details is a bit naive.]

The book consists of fifteen chapters that take one from an introduction to the various forms of plant-based diets through specific dietary considerations (i.e. meeting caloric requirements, macro-nutrient needs, and micro-nutrient needs) and – finally – to practical matters of what to eat and how to prepare it. After an opening chapter that lays forth background information, chapters two and three deal in the related topics of getting adequate calories and getting enough carbs. Vegetables, after all, aren’t typically calorically dense, and so salad and steamed vegetables – while a beneficial part of a diet — aren’t going to meet the needs of an athlete.

Chapter four delves into meeting fat requirements. While carbs have come to be wrongly villainized in current fitness environment, there are some who are still working under the old “fat is the enemy” paradigm. In truth, one needs a diet that includes all three macro-nutrients: carbohydrates, fats, and protein. Those on plant-based diets who don’t (or can’t) eat nuts and legumes can run into problems with getting enough fat. Chapter five rounds out the chapters focusing on macro-nutrients by exploring protein needs. This is the chapter many readers will be prone to make a beeline toward. Athletes who are considering a plant-based diet are most likely to be concerned that they can’t get enough protein. This is a contentious topic because vegan and vegetarian athletes often want to pull their hair out over what they feel is a great misconception. They say it’s no problem hitting protein targets on a plant-based diet, and — depending upon one’s sport and one’s body — that can be true. But for some it takes planning. (e.g. It’s true that one can get a complete protein by eating rice and lentils. The challenge is that if you do go about getting the 2 gms of protein per kg of body weight that some athletes require by just eating rice and lentils you are likely to find yourself becoming obese because those high-protein foods are even higher in carbs.)

Chapters six and seven shift into critical micro-nutrient considerations. Chapter six is about bone health, which is a greater concern with respect to some forms of plant-based diet than others. Chapter seven is about iron intake and absorption. One thing that I found very important and interesting in this book is the discussion of how foods and nutrients that one might think of only in terms of their positive effect can also have a negative effect. That is, some nutrients that we need in a given quantity will block the absorption of other nutrients if taken in excess quantities. Chapters eight and ten are about eliminating the need for multivitamins or other vitamin and mineral supplements. Another thing that I appreciate about this book is its emphasis on getting all of one’s nutritional needs through food. While it doesn’t take an iron-clad opposition to supplements, it suggests that one should first make great efforts to meet needs with food before considering any supplement.

Chapter nine is about timing of food and fluid intake for optimal performance. It’s one thing to know what to eat, but one must also know when to eat and when not to eat. Chapter eleven investigates common problems that are often attributed to food and fluid intake, namely cramps and inflammation. The part dealing with cramps was particularly informative, as I learned that much of what I’ve heard on the subject (and / or that is commonly believed) is either not well-established in the literature or is plain old poppycock.

Chapters twelve and thirteen are about building a meal plan to meet one’s requirements, and modifying the plan to cut or gain weight as necessary, respectively.

The last two chapters are about preparing meals to meet an athlete’s needs with plant-based foods. The penultimate chapter is more about the quick meals and snacks, and the last chapter provides a collection of recipes.

There are several appendices containing information about nutritional information and various approaches to building a balanced diet. There are also graphics including photographs, tables, and diagrams. I can’t speak to how effective these are as I read a review copy that was unformatted, but I do know they are frequent throughout the book.

I’d highly recommend this book for athletes, trainers, or coaches who are considering moving to a plant-based diet or who work with clients or athletes who are vegetarian, vegan, or otherwise eat a predominantly plant-based diet.

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