Reader Response
What I liked about this book was the short, easily readable chapters that were direct and to the point. I appreciated that Dr. Nicolai related to everyday life all his health rules and gave examples of how he works these rituals into his own life – from walking the dog to eating the anti-inflammatory diet to giving himself one day off a week to indulge. This is realistic and not totally life encompassing and strict. I also appreciated that for the most part these changes aren’t huge alterations that I would need to make in my life but very simple tweaks – listening to a good book in the car instead of the mindless radio, switching from my usual coffee to tea or changing my usual cardio based work out with an every other day strength training routine.
There were a few things that I did dislike about the book. The first is that at times I felt like I was in the middle of a sales pitch. I know he works for Miraval Resort and Spa and he believes that coming to the location will be beneficial as a health and wellness detox but a quick web search I find that it’s upwards of $600 a night for one guest. That is completely unattainable for me as a student and probably as a professional someday. However, I did feel like I can gain the same health and wellness by his usual life examples at to be done at home. He’s obviously a well off family man who lives in a beautiful area of the country and lives a seemingly life of perfection. Of course he can practice all these things daily, have a gym membership and buy the best and brightest veggies and supplements the word has to offer. I however am on a budget! The other thing I did dislike was his chapter “Give the Day to God” and I wouldn’t necessarily say I disliked this chapter more that I do not practice religion and would not participate in this chapter. However, he did redeem himself in the very next chapter “Get into Nature” where he describes his father walking in the woods as his version of church. This I can get behind since I do find peace and calm in nature as opposed to believing in God and going to church.
The topic I would like additional information on from the book was more information on mediation, though he was pretty thorough on the topic. I’ve always had trouble clearing my mind and trying to mediate. I’ve tried soothing music, dark rooms, yoga, walking and stretches but have such a hard time riding my mind of thoughts. I am going to try breathwalking on my daily dog walks because this could be the key to clearing my head.
If I had one opportunity to talk to Dr. Nicolai I would ask him about what kinds of certifications I could pursue in conjunction with my nursing degree to be able to consult on health and wellness without a degree in medicine. I would also bring my usual diet in writing to have him look over and evaluate as well as my supplement program that I take daily.
One health rule or strategy I currently use that I would add to the book would be instead of drinking a plain glass of water in the morning drinking a glad of hot water with a tablespoon of honey and the juice of ½ lemon. I drink this everyday and feel great! The hot water and zest of the lemon wake me up in the morning. I personally can’t just down a pint of cool water when I wake up so I would encourage hot or warm water with lemon and honey.
3 Health Goals
At the beginning of the semester (after our meeting) I wrote out three health goals that I wanted to continue throughout the semester – no matter how busy my schedule was!
1. My first goal was to drink 3 Nalgene sized water bottles daily. I am notoriously bad at consuming water throughout the day usually opting for lots of coffee. Using the SMART method the specific goal was drinking 3 Nalgene water bottles of water daily. I measured this intake of water by using the same container daily. This was an attainable goal as there are ample water fountains throughout school and work to refill and continue to take in water. This was a relevant goal since I was not drinking enough water and need to stay hydrated to keep my mind and body alert during long class days. This goal has a time frame that I wanted to start in the beginning of the semester and accomplish this goal (and continue drinking) by spring break. I have been drinking 3 nalgenes daily and keep the water bottle on my person all day!
2. My second goal was to take my multivitamin every day. I usually run out of the house and forget to take it. Since I was waking at the same time everyday for school I set out my vitamins the night before next to my mug that I would use for hot water, lemon and honey. This way I was never forgetting to take the vitamins. I will admit, weekends I sometimes forgot to take them in the morning but my habit is strong now and I’m complying much better with taking my multivitamin. Using the SMART method – specifically I wanted to take my vitamin daily and not forget. It’s measurable because I take the same amount daily. It’s attainable because I can work this into my morning routine easily. It’s relevant because I need to take a multivitamin for optimal health and I can set a time frame that in 100 days I will need a new multivitamin bottle because I have taken all 100 daily vitamins.
3. My third goal was to complete 3 cardio workouts weekly. I scheduled these workouts into my weekly planner and kept sneakers in my locker at school so I never had an excuse to go outside or to the gym. The goal was specific in that I will complete 3 cardio workouts of 30 minutes each per week. The goal is measureable because I used my watch to time the workout. The goal was attainable because it wasn’t too much time to take out of my schedule. The goal was relevant because I need to keep workouts in my routine despite being busy with school and the goal was in a time frame of weekly accomplishments of at least 3 30-minute workouts.

3 Favorite Health Rules or Strategies
My first favorite health rule is a new one I learned from the book called Breathwalking. I have some anxiety and have a hard time relaxing my mind at times. Since I already walk my dog daily and don’t listen to music while I do it I decided to try this routine. Now when I walk him I breathwalk and it calms me either to start my day or end my day. I can clear my head and focus on myself. I am like Dr. Nicolai in that I can’t just sit quietly and clear my head. This strategy works for me. My second favorite health rule is one that I do on my own daily and that is to drink a tablespoon of honey, juice of half a lemon and warm water. This is something I read and that I have decided to incorporate into my daily routine. I don’t leave the house without this in my travel mug and it wakes me up, makes me feel warm and gives me the burst I need. I don’t crave coffee like I used to and I save money by not purchasing a coffee daily! My third favorite health rule is “Eathing the Rainbow”. It’s in the book but this is also something I’ve practiced in my own life. I try to eat as colorful as a diet as I can. I love vegetables and love to make it colorful. This is a strategy I follow and so does my husband. It’s helpful to have a supportive and active partner to keep each other in line with exercise, diet, routines and vitamins.
E. Sample 1 day anti-inflammatory menu
My sample one day anti-inflammatory menu would begin with 1 cup of greek yogurt mixed with ½ cup of blueberries, 2 egg whites cooked with olive oil and a glass of almond milk. My mid morning snack would be 1/3 cup of hummus with a serving of either carrots, celery, cucumbers or a mix of the three and a slice of multigrain bread with ½ an avocado spread onto the bread. My lunch would be a 6oz grilled chicken breast on 3 cups of raw spinach, with sunflower seeds, sliced olives and olive oil for dressing. My mid afternoon snack would be 1 apple with ½ cup of natural peanut butter. My dinner would be 6oz salmon steak with 1 cup of sautéed kale and 1 cup of a mix of pinto beans, quinoa and brown rice with parsley, olive oil and lemon. For dinner I would also have a glass of red wine. I love sweets so like Dr. Nicolai I would also have a small piece of dark chocolate or ½ cup of chocolate gelato about 1 hour after dinner. This is actually a typical day of eating for me as I tried to follow the anti-inflammatory diet before I ever read this book. I generally eat with the seasons and grow many vegetables during the summer such as squash, cucumbers, kale, chard, tomatoes, asparagus, beans and many herbs. I also eat pasta and breads but always whole wheat and always in moderation. I only eat sweet potatoes and not regular potatoes and I try to eat my vegetables either raw or steamed only. I was lucky to have parents who exposed me to numerous vegetables and foods when I was younger and I can say honestly there is nothing I won’t try! Overall, I feel this book is a great read for anyone at any health level. You can always do something to improve your health no matter how conscious you already are. I already have plans to mail this book to my Dad and hopefully he will pass it off to someone else who could benefit as we