10,000 Steps, 30 Days, 4 Changes

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Ariel wasn’t the most active person, and took on a “30 day challenge” to do the commonly-prescribed 10,000 steps per day—without adjusting her diet or doing any other exercise. How much of a difference does it make, really?

Stepping onwards

The 4 main things that she found changed for her weren’t all what she expected:

  • Weight loss yes, but only marginally: she lost 3 lbs in a month, which did nevertheless make a visible difference. We might hypothesize that part of the reason for the small weight loss and yet visible difference is that she gained a little muscle, and the weight loss was specifically shifting away from a cortisol-based fat distribution, to a more healthy fat distribution.
  • Different eating habits: she felt less hungry and craved less sugar. This likely has less to do with calorie consumption, and more to do with better insulin signalling.
  • Increased energy and improved mood: these are going together in one item, because she said “4 things”, but really they are two related things. So, consider one of them a bonus item! In any case, she felt more energized and productive, and less reliant on caffeine.
  • Improved sleep: or rather, at first, disrupted sleep, and then slept better and stayed better. A good reminder that changes for the better don’t always feel better in the first instance!

To hear about it in her own words, and see the before and after pictures, enjoy:

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    • Collard Greens vs Kale – Which is Healthier?

      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 Verdict

      When comparing collard greens to kale, we picked the collard greens.

      Why?

      Once again we have Brassica oleracea vs Brassica oleracea, (the same species that is also broccoli, cauliflower, Brussels sprouts, various kinds of cabbage, and more) and once again there are nutritional differences between the two cultivars:

      In terms of macros, collard greens have more protein, equal carbs, and 2x the fiber. So that’s a win for collar greens.

      In the category of vitamins, collard greens have more of vitamins B2, B3, B5, B9, E, and choline, while kale has more of vitamins A, B1, B6, C, and K. Nominally a 6:5 win for collard greens, though it’s worth noting that while most of the margins of difference are about the same, collard greens have more than 10x the choline, too.

      When it comes to minerals, collard greens have more calcium, iron, magnesium, manganese, and phosphorus, while kale has more copper, potassium, selenium, and zinc. A genuinely marginal 5:4 win for collard greens this time.

      All in all, a clear win for collard greens over the (otherwise rightly) established superfood kale. Collard greens just don’t get enough appreciation in comparison!

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      What’s Your Plant Diversity Score? ← another reason it’s good to mix things up rather than just using the same ingredients out of habit!

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    • Sensitive – by Jenn Granneman and Andre Sólo

      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.

      This book is written for what is called the “Highly Sensitive Person”, which makes it sound like a very rare snowflake condition, when in fact the diagnostic criteria (discussed early in the book) yield a population bell curve of 30:40:30, whereupon 30% are in the band of “high sensitivity”, 40% “normal sensitivity” and the remainder “low sensitivity”. You may note that “high” and “low” together outnumber “normal”, but statistics is like that.

      So, if you’re one of the approximately one in three people who fall into the higher category, and/or you have a loved one who is in that category, then this book looks at the many advantages to a commonly stigmatized and (by cruel irony) criticized personality trait.

      Those advantages range from personal life to work and even public life (yes, really), and can be grown, positively highlighted, used, and enjoyed.

      In the category of criticism, the book does not usefully cover the benefit of psychological resilience. Resilience does not mean losing sensitivity, just, being able to also dry one’s tears and weather life’s slings and arrows when the world is harsher than one might like. But for the authors, they have stacked all their chips on “we must make the world a better place”. Which is a noble goal, if not always an immediately attainable one.

      Bottom line: if you are more sensitive than average and would like to use that to benefit yourself and those around you, then this is the book for you!

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    • Tasty Hot-Or-Cold Soup

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      Full of fiber as well as vitamins and minerals, this versatile “serve it hot or cold” soup is great whatever the weather—give it a try!

      You will need

      • 1 quart low-sodium vegetable stock—ideally you made this yourself from vegetable offcuts you kept in the freezer until you had enough to boil in a big pan, but failing that, a large supermarket will generally be able to sell you low-sodium stock cubes.
      • 2 medium potatoes, peeled and diced
      • 2 leeks, chopped
      • 2 stalks celery, chopped
      • 1 large onion, diced
      • 1 large carrot, diced, or equivalent small carrots, sliced
      • 1 zucchini, diced
      • 1 red bell pepper, diced
      • 1 tsp rosemary
      • 1 tsp thyme
      • ¼ bulb garlic, minced
      • 1 small piece (equivalent of a teaspoon) ginger, minced
      • 1 tsp red chili flakes
      • 1 tsp black pepper, coarse ground
      • ½ tsp turmeric
      • Extra virgin olive oil, for frying
      • Optional: ½ tsp MSG or 1 tsp low-sodium salt

      About the MSG/salt: there should be enough sodium already from the stock and potatoes, but in case there’s not (since not all stock and potatoes are made equal), you might want to keep this on standby.

      Method

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

      1) Heat some oil in a sauté pan, and add the diced onion, frying until it begins to soften.

      2) Add the ginger, potato, carrot, and leek, and stir for about 5 minutes. The hard vegetables won’t be fully cooked yet; that’s fine.

      3) Add the zucchini, red pepper, celery, and garlic, and stir for another 2–3 minutes.

      4) Add the remaining ingredients; seasonings first, then vegetable stock, and let it simmer for about 15 minutes.

      5) Check the potatoes are fully softened, and if they are, it’s ready to serve if you want it hot. Alternatively, let it cool, chill it in the fridge, and enjoy it cold:

      Enjoy!

      Want to learn more?

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

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      • A person in Texas caught bird flu after mixing with dairy cattle. Should we be worried?

        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.

        The United States’ Centers for Disease Control and Prevention (CDC) has issued a health alert after the first case of H5N1 avian influenza, or bird flu, seemingly spread from a cow to a human.

        A farm worker in Texas contracted the virus amid an outbreak in dairy cattle. This is the second human case in the US; a poultry worker tested positive in Colorado in 2022.

        The virus strain identified in the Texan farm worker is not readily transmissible between humans and therefore not a pandemic threat. But it’s a significant development nonetheless.

        Some background on bird flu

        There are two types of avian influenza: highly pathogenic or low pathogenic, based on the level of disease the strain causes in birds. H5N1 is a highly pathogenic avian influenza.

        H5N1 first emerged in 1997 in Hong Kong and then China in 2003, spreading through wild bird migration and poultry trading. It has caused periodic epidemics in poultry farms, with occasional human cases.

        Influenza A viruses such as H5N1 are further divided into variants, called clades. The unique variant causing the current epidemic is H5N1 clade 2.3.4.4b, which emerged in late 2020 and is now widespread globally, especially in the Americas.

        In the past, outbreaks could be controlled by culling of infected birds, and H5N1 would die down for a while. But this has become increasingly difficult due to escalating outbreaks since 2021.

        Wild animals are now in the mix

        Waterfowl (ducks, swans and geese) are the main global spreaders of avian flu, as they migrate across the world via specific routes that bypass Australia. The main hub for waterfowl to migrate around the world is Quinghai lake in China.

        But there’s been an increasing number of infected non-waterfowl birds, such as true thrushes and raptors, which use different flyways. Worryingly, the infection has spread to Antarctica too, which means Australia is now at risk from different bird species which fly here.

        H5N1 has escalated in an unprecedented fashion since 2021, and an increasing number of mammals including sea lions, goats, red foxes, coyotes, even domestic dogs and cats have become infected around the world.

        Wild animals like red foxes which live in peri-urban areas are a possible new route of spread to farms, domestic pets and humans.

        Dairy cows and goats have now become infected with H5N1 in at least 17 farms across seven US states.

        What are the symptoms?

        Globally, there have been 14 cases of H5N1 clade 2.3.4.4b virus in humans, and 889 H5N1 human cases overall since 2003.

        Previous human cases have presented with a severe respiratory illness, but H5N1 2.3.4.4b is causing illness affecting other organs too, like the brain, eyes and liver.

        For example, more recent cases have developed neurological complications including seizures, organ failure and stroke. It’s been estimated that around half of people infected with H5N1 will die.

        The case in the Texan farm worker appears to be mild. This person presented with conjunctivitis, which is unusual.

        Food safety

        Contact with sick poultry is a key risk factor for human infection. Likewise, the farm worker in Texas was likely in close contact with the infected cattle.

        The CDC advises pasteurised milk and well cooked eggs are safe. However, handling of infected meat or eggs in the process of cooking, or drinking unpasteurised milk, may pose a risk.

        Although there’s no H5N1 in Australian poultry or cattle, hygienic food practices are always a good idea, as raw milk or poorly cooked meat, eggs or poultry can be contaminated with microbes such as salmonella and E Coli.

        If it’s not a pandemic, why are we worried?

        Scientists have feared avian influenza may cause a pandemic since about 2005. Avian flu viruses don’t easily spread in humans. But if an avian virus mutates to spread in humans, it can cause a pandemic.

        One concern is if birds were to infect an animal like a pig, this acts as a genetic mixing vessel. In areas where humans and livestock exist in close proximity, for example farms, markets or even in homes with backyard poultry, the probability of bird and human flu strains mixing and mutating to cause a new pandemic strain is higher.

        A visual depicting potential pathways to a novel pandemic influenza virus.
        There are a number of potential pathways to a pandemic caused by influenza. Author provided

        The cows infected in Texas were tested because farmers noticed they were producing less milk. If beef cattle are similarly affected, it may not be as easily identified, and the economic loss to farmers may be a disincentive to test or report infections.

        How can we prevent a pandemic?

        For now there is no spread of H5N1 between humans, so there’s no immediate risk of a pandemic.

        However, we now have unprecedented and persistent infection with H5N1 clade 2.3.4.4b in farms, wild animals and a wider range of wild birds than ever before, creating more chances for H5N1 to mutate and cause a pandemic.

        Unlike the previous epidemiology of avian flu, where hot spots were in Asia, the new hot spots (and likely sites of emergence of a pandemic) are in the Americas, Europe or in Africa.

        Pandemics grow exponentially, so early warnings for animal and human outbreaks are crucial. We can monitor infections using surveillance tools such as our EPIWATCH platform.

        The earlier epidemics can be detected, the better the chance of stamping them out and rapidly developing vaccines.

        Although there is a vaccine for birds, it has been largely avoided until recently because it’s only partially effective and can mask outbreaks. But it’s no longer feasible to control an outbreak by culling infected birds, so some countries like France began vaccinating poultry in 2023.

        For humans, seasonal flu vaccines may provide a small amount of cross-protection, but for the best protection, vaccines need to be matched exactly to the pandemic strain, and this takes time. The 2009 flu pandemic started in May in Australia, but the vaccines were available in September, after the pandemic peak.

        To reduce the risk of a pandemic, we must identify how H5N1 is spreading to so many mammalian species, what new wild bird pathways pose a risk, and monitor for early signs of outbreaks and illness in animals, birds and humans. Economic compensation for farmers is also crucial to ensure we detect all outbreaks and avoid compromising the food supply.

        C Raina MacIntyre, Professor of Global Biosecurity, NHMRC L3 Research Fellow, Head, Biosecurity Program, Kirby Institute, UNSW Sydney; Ashley Quigley, Senior Research Associate, Global Biosecurity, UNSW Sydney; Haley Stone, PhD Candidate, Biosecurity Program, Kirby Institute, UNSW Sydney; Matthew Scotch, Associate Dean of Research and Professor of Biomedical Informatics, College of Health Solutions, Arizona State University, and Rebecca Dawson, Research Associate, The Kirby Institute, UNSW Sydney

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

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      • Feminist narratives are being hijacked to market medical tests not backed by evidence

        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.

        Corporations have used feminist language to promote their products for decades. In the 1980s, companies co-opted messaging about female autonomy to encourage women’s consumption of unhealthy commodities, such as tobacco and alcohol.

        Today, feminist narratives around empowerment and women’s rights are being co-opted to market interventions that are not backed by evidence across many areas of women’s health. This includes by commercial companies, industry, mass media and well-intentioned advocacy groups.

        Some of these health technologies, tests and treatments are useful in certain situations and can be very beneficial to some women.

        However, promoting them to a large group of asymptomatic healthy women that are unlikely to benefit, or without being transparent about the limitations, runs the risk of causing more harm than good. This includes inappropriate medicalisation, overdiagnosis and overtreatment.

        In our analysis published today in the BMJ, we examine this phenomenon in two current examples: the anti-mullerian hormone (AMH) test and breast density notification.

        The AMH test

        The AMH test is a blood test associated with the number of eggs in a woman’s ovaries and is sometimes referred to as the “egg timer” test.

        Although often used in fertility treatment, the AMH test cannot reliably predict the likelihood of pregnancy, timing to pregnancy or specific age of menopause. The American College of Obstetricians and Gynaecologists therefore strongly discourages testing for women not seeking fertility treatment.

        Woman sits in a medical waiting room
        The AMH test can’t predict your chance of getting pregnant.
        Anastasia Vityukova/Unsplash

        Despite this, several fertility clinics and online companies market the AMH test to women not even trying to get pregnant. Some use feminist rhetoric promising empowerment, selling the test as a way to gain personalised insights into your fertility. For example, “you deserve to know your reproductive potential”, “be proactive about your fertility” and “knowing your numbers will empower you to make the best decisions when family planning”.

        The use of feminist marketing makes these companies appear socially progressive and champions of female health. But they are selling a test that has no proven benefit outside of IVF and cannot inform women about their current or future fertility.

        Our recent study found around 30% of women having an AMH test in Australia may be having it for these reasons.

        Misleading women to believe that the test can reliably predict fertility can create a false sense of security about delaying pregnancy. It can also create unnecessary anxiety, pressure to freeze eggs, conceive earlier than desired, or start fertility treatment when it may not be needed.

        While some companies mention the test’s limitations if you read on, they are glossed over and contradicted by the calls to be proactive and messages of empowerment.

        Breast density notification

        Breast density is one of several independent risk factors for breast cancer. It’s also harder to see cancer on a mammogram image of breasts with high amounts of dense tissue than breasts with a greater proportion of fatty tissue.

        While estimates vary, approximately 25–50% of women in the breast screening population have dense breasts.

        Young woman has mammogram
        Dense breasts can make it harder to detect cancer.
        Tyler Olsen/Shutterstock

        Stemming from valid concerns about the increased risk of cancer, advocacy efforts have used feminist language around women’s right to know such as “women need to know the truth” and “women can handle the truth” to argue for widespread breast density notification.

        However, this simplistic messaging overlooks that this is a complex issue and that more data is still needed on whether the benefits of notifying and providing additional screening or tests to women with dense breasts outweigh the harms.

        Additional tests (ultrasound or MRI) are now being recommended for women with dense breasts as they have the ability to detect more cancer. Yet, there is no or little mention of the lack of robust evidence showing that it prevents breast cancer deaths. These extra tests also have out-of-pocket costs and high rates of false-positive results.

        Large international advocacy groups are also sponsored by companies that will financially benefit from women being notified.

        While stronger patient autonomy is vital, campaigning for breast density notification without stating the limitations or unclear evidence of benefit may go against the empowerment being sought.

        Ensuring feminism isn’t hijacked

        Increased awareness and advocacy in women’s health are key to overcoming sex inequalities in health care.

        But we need to ensure the goals of feminist health advocacy aren’t undermined through commercially driven use of feminist language pushing care that isn’t based on evidence. This includes more transparency about the risks and uncertainties of health technologies, tests and treatments and greater scrutiny of conflicts of interests.

        Health professionals and governments must also ensure that easily understood, balanced information based on high quality scientific evidence is available. This will enable women to make more informed decisions about their health.The Conversation

        Brooke Nickel, NHMRC Emerging Leader Research Fellow, University of Sydney and Tessa Copp, NHMRC Emerging Leader Research Fellow, University of Sydney

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

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      • Chickpeas vs Pinto Beans – Which is Healthier?

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        Our Verdict

        When comparing chickpeas to pinto beans, we picked the pinto beans.

        Why?

        Both are great! And an argument could be made for either…

        In terms of macros, pinto beans have slightly more fiber and slightly more protein, while chickpeas have slightly more carbs, and thus predictably higher net carbs. In the category of those proteins, they both have a comparable spread of amino acods, with pinto beans having very slightly more of each amino acid. All this adds up to a clear, but moderate, win for pinto beans.

        When it comes to vitamins, technically chickpeas have more of vitamins A, B3, B5, C, K, and choline, but the margins are so small as to be almost meaningless. Meanwhile, pinto beans have more of vitamins B1, B6, and E, and/but the only one where the margin is enough to really care about is vitamin E (a little over 2x what chickpeas have). So, an argument could be made either way, but we’re going to call this category a tie.

        The story with minerals is similar; chickpeas have more copper, iron, manganese, phosphorus, and zinc, all with small margins, while pinto beans have more potassium and selenium, and/but also less sodium. We’d call this either a tie, or a very slight win for chickpeas.

        Adding up the sections gives for a very modest win for pinto beans, but as we say, an argument could be made for either.

        Certainly, enjoy both!

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