10 Lessons For A Healthy Mind & Body

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Sadia Badiei, food scientist of “Pick Up Limes” culinary fame, has advice in and out of the kitchen:

Pick up a zest for life

Here’s what she picked up, and we all can too:

  1. “I can’t do it… yet”: it’s never too late to adopt a growth mindset by adding “yet” to your self-doubt, focusing on progress and the possibility of improvement.
  2. The spotlight effect: people are generally too absorbed in their own lives to focus on you, so don’t worry too much about others’ perceptions.
  3. Nutrition by addition: focus on adding healthier foods to your diet rather than eliminating the less healthy ones to avoid restrictive mindsets. You can still eliminate the less healthy ones if you want to! It just shouldn’t be the primary focus. Focusing on a conceptually negative thing is rarely helpful.
  4. It’s ok to change: embrace change as a sign of growth and evolution, rather than seeing it as a failure or waste of time.
  5. The way you do one thing is the way you do everything: be mindful of how you approach small tasks, regular tasks, boring tasks, unwanted tasks—you can either create a habit of enthusiasm or a habit of suffering (it’s entirely your choice which)
  6. Setting goals for success: set goals based on actions you can control (inputs) rather than outcomes that are uncertain. Less “lose 10 lbs”, and more “eat fiber before starch”, for example.
  7. You probably can’t have it all at once: you can achieve all your dreams, but often not simultaneously; goals and desires unfold in stages over time.
  8. The five-year rule: before adopting a new lifestyle or habit, ask yourself if you can realistically sustain it for five years to ensure it’s not just a short-term fix. If you struggle with this prognostic, look backwards first instead. Which healthy habits have you maintained for decades, and which were you never able to make stick?
  9. Are you afraid or excited?: reframe fear as excitement, as both emotions share similar physical sensations and signify that you care about the outcome.
  10. The voice you hear most: speak kindly to yourself in self-talk to create a softer, more compassionate tone. Your subconscious is always listening, so reinforce healthy rather than unhealthy thought patterns.

For more on each of these, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

80-Year-Olds Share Their Biggest Regrets

Take care!

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  • Eye Exercises That Measurably Improve Your Vision

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our eyesight, like most of the rest of our body’s functions, will decline if not adequately maintained. Modern lifestyles see most of us indoors for most of the day (which means a reduced maximum focal length) and often looking at screens (even further reduced focal length), which means that part of our eyes responsible for focus will tend to atrophy and wither. And if we want to see something better, we adjust the settings instead of adjusting our eyes. However, it is perfectly possible to recover our clear youthful vision:

    See the results for yourself (and see them clearly!)

    The exercises that gave him the results he showed between the two tests, are:

    1. Blink for 30 seconds
    2. Focus on something in front and (keeping your focus on that stationary point) move your head left & right, upwards & downwards, and diagonally
    3. Take a break and blink for 30 seconds
    4. Keep your head still while you move your eyes left & right, upwards & downwards, and diagonally
    5. Focus on something in front while you move move your head left & right, upwards & downwards, and diagonally

    This should temporarily improve your vision immediately, because of what has been going on in the capillaries in and around your eyes, but sustained results require sustained (i.e. daily) practice. This is because the vasculature is only part of the mechanism; it’s also a matter of improving the muscles responsible for focusing the eyes—and like any muscles, it’s not a case of “do it once and enjoy the results forever”. So, even just 2–3 minutes each day is recommended.

    For more on all of this plus a visual demonstration, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

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    or, if you are very serious about having excellent vision for life:

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    Take care!

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  • How Emotions Are Made – by Dr. Lisa Feldman Barrett

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve previously reviewed Dr. Barrett’s (also good) book Seven And A Half Lessons About The Brain, and this one is very different, and of more practical use:

    The main thrust of the book is: the bioessentialist model of emotions is flawed; there is also no Platonic perfect form of any given emotion, and in fact emotions are constructed by the brain as a learned adaptive response.

    She argues this from the dual vectors of on the one hand hard sciences of affective neuroscience and clinical psychology, and on the other hand sociology and anthropology.

    In the category of criticism: Dr. Barrett, a very well-known and well-respected cognitive neuroscientist, is not an expert on sociology and anthropology, and some of her claims there are verifiably false.

    However, most of the book is given over the psychophysiology, which is entirely her thing, and she explains it clearly and simply while backing everything up with mountains of data.

    The usefulness of this book is chiefly: if we understand that emotions are not innate and are instead constructed adaptive (and sometimes maladaptive) neurological responses to stimuli and associations, we can set about rewiring things a little in accord with what’s actually more beneficial to us. The book also outlines how.

    Bottom line: if you’d like to be able to not merely manage emotions as they are, but also prune and/or grow them from the stem up, then this book provides a robustly scientific approach for doing that.

    Click here to check out How Emotions Are Made, and get more discerning about yours!

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  • Farmed Fish vs Wild Caught

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    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small 😎

    ❝Is it good to eat farm raised fish?❞

    We’ll answer this as a purely health-related question (and thus not considering economy, ecology, ethics, or taste).

    It’s certainly not as good as wild-caught fish, for several reasons, some more serious than others:

    Farmed fish can have quite a different nutritional profile to wild-caught fish, and also contain more contaminants, including heavy metals.

    For example, farmed fish tend to have much higher fat content for the same amount of protein, but lower levels of minerals and other nutrients. Here are two side-by-side:

    Wild-caught salmon | Farmed salmon

    See also:

    Quantitative analysis of the benefits and risks of consuming farmed and wild salmon

    Additionally, because fish in fish farms tend to be very susceptible to diseases (because of the artificially cramped and overcrowded environment), fish farms tend to make heavy use of antibiotics, which can cause all sorts of problems down the line:

    Extended antibiotic treatment in salmon farms select multiresistant gut bacteria with a high prevalence of antibiotic resistance genes

    So definitely, “let the buyer beware”!

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  • What’s the difference between autism and Asperger’s disorder?

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    Swedish climate activist Greta Thunberg describes herself as having Asperger’s while others on the autism spectrum, such as Australian comedian Hannah Gatsby, describe themselves as “autistic”. But what’s the difference?

    Today, the previous diagnoses of “Asperger’s disorder” and “autistic disorder” both fall within the diagnosis of autism spectrum disorder, or ASD.

    Autism describes a “neurotype” – a person’s thinking and information-processing style. Autism is one of the forms of diversity in human thinking, which comes with strengths and challenges.

    When these challenges become overwhelming and impact how a person learns, plays, works or socialises, a diagnosis of autism spectrum disorder is made.

    Where do the definitions come from?

    The Diagnostic and Statistical Manual of Mental Disorders (DSM) outlines the criteria clinicians use to diagnose mental illnesses and behavioural disorders.

    Between 1994 and 2013, autistic disorder and Asperger’s disorder were the two primary diagnoses related to autism in the fourth edition of the manual, the DSM-4.

    In 2013, the DSM-5 collapsed both diagnoses into one autism spectrum disorder.

    How did we used to think about autism?

    The two thinkers behind the DSM-4 diagnostic categories were Baltimore psychiatrist Leo Kanner and Viennese paediatrician Hans Asperger. They described the challenges faced by people who were later diagnosed with autistic disorder and Asperger’s disorder.

    Kanner and Asperger observed patterns of behaviour that differed to typical thinkers in the domains of communication, social interaction and flexibility of behaviour and thinking. The variance was associated with challenges in adaptation and distress.

    Children in a 1950s classroom
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    Roman Nerud/Shutterstock

    Between the 1940s and 1994, the majority of those diagnosed with autism also had an intellectual disability. Clinicians became focused on the accompanying intellectual disability as a necessary part of autism.

    The introduction of Asperger’s disorder shifted this focus and acknowledged the diversity in autism. In the DSM-4 it superficially looked like autistic disorder and Asperger’s disorder were different things, with the Asperger’s criteria stating there could be no intellectual disability or delay in the development of speech.

    Today, as a legacy of the recognition of the autism itself, the majority of people diagnosed with autism spectrum disorder – the new term from the DSM-5 – don’t a have an accompanying intellectual disability.

    What changed with ‘autism spectrum disorder’?

    The move to autism spectrum disorder brought the previously diagnosed autistic disorder and Asperger’s disorder under the one new diagnostic umbrella term.

    It made clear that other diagnostic groups – such as intellectual disability – can co-exist with autism, but are separate things.

    The other major change was acknowledging communication and social skills are intimately linked and not separable. Rather than separating “impaired communication” and “impaired social skills”, the diagnostic criteria changed to “impaired social communication”.

    The introduction of the spectrum in the diagnostic term further clarified that people have varied capabilities in the flexibility of their thinking, behaviour and social communication – and this can change in response to the context the person is in.

    Why do some people prefer the old terminology?

    Some people feel the clinical label of Asperger’s allowed a much more refined understanding of autism. This included recognising the achievements and great societal contributions of people with known or presumed autism.

    The contraction “Aspie” played an enormous part in the shift to positive identity formation. In the time up to the release of the DSM-5, Tony Attwood and Carol Gray, two well known thinkers in the area of autism, highlighted the strengths associated with “being Aspie” as something to be proud of. But they also raised awareness of the challenges.

    What about identity-based language?

    A more recent shift in language has been the reclamation of what was once viewed as a slur – “autistic”. This was a shift from person-first language to identity-based language, from “person with autism spectrum disorder” to “autistic”.

    The neurodiversity rights movement describes its aim to push back against a breach of human rights resulting from the wish to cure, or fundamentally change, people with autism.

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    The movement uses a “social model of disability”. This views disability as arising from societies’ response to individuals and the failure to adjust to enable full participation. The inherent challenges in autism are seen as only a problem if not accommodated through reasonable adjustments.

    However the social model contrasts itself against a very outdated medical or clinical model.

    Current clinical thinking and practice focuses on targeted supports to reduce distress, promote thriving and enable optimum individual participation in school, work, community and social activities. It doesn’t aim to cure or fundamentally change people with autism.

    A diagnosis of autism spectrum disorder signals there are challenges beyond what will be solved by adjustments alone; individual supports are also needed. So it’s important to combine the best of the social model and contemporary clinical model.The Conversation

    Andrew Cashin, Professor of Nursing, School of Health and Human Sciences, Southern Cross University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Lime-Charred Cauliflower Popcorn

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Called “popcorn” for its appearance and tasty-snackness, this one otherwise bears little relation to the usual movie theater snack, and it’s both tastier and healthier. All that said, it can be eaten on its own as a snack (even with a movie, if you so wish), or served as one part of a many-dish banquet, or (this writer’s favorite) as a delicious appetizer that also puts down a healthy bed of fiber ready for the main course to follow it.

    You will need

    • 1 cauliflower, cut into small (popcorn-sized) florets
    • 2 tbsp extra virgin olive oil
    • 1 tbsp lime pickle
    • 1 tsp cumin seeds
    • 1 tsp smoked paprika
    • 1 tsp chili flakes
    • 1 tsp black pepper, coarse ground
    • ½ tsp ground turmeric

    Method

    (we suggest you read everything at least once before doing anything)

    1) Preheat your oven as hot as it will go

    2) Mix all the ingredients in a small bowl except the cauliflower, to form a marinade

    3) Drizzle the marinade over the cauliflower in a larger bowl (i.e. big enough for the cauliflower), and mix well until the cauliflower is entirely, or at least almost entirely, coated. Yes, it’s not a lot of marinade but unless you picked a truly huge cauliflower, the proportions we gave will be enough, and you want the end result to be crisp, not dripping.

    4) Spread the marinaded cauliflower florets out on a baking tray lined with baking paper. Put it in the oven on the middle shelf, so it doesn’t cook unevenly, but keeping the temperature as high as it goes.

    5) When it is charred and crispy golden, it’s done—this should take about 20 minutes, but we’ll say ±5 minutes depending on your oven, so do check on it periodically—and time to serve (it is best enjoyed warm).

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Bold Beans – by Amelia Christie-Miller

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We all know beans are one of the most healthful foods around, but how to include more of them, without getting boring?

    This book has the answer, giving 80 exciting recipes, divided into the following sections:

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    Click here to check out Bold Beans, and get your pulse racing (in a good way!)

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