7 Steps to Get Off Sugar and Carbohydrates – by Susan Neal
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We will not keep the steps a mystery; abbreviated, they are:
- decide to really do this thing
- get knowledge and support
- clean out that pantry/fridge/etc and put those things behind you
- buy in healthy foods while starving your candida
- plan for an official start date, so that everything is ready
- change the way you eat (prep methods, timings, etc)
- keep on finding small ways to improve, without turning back
Particularly important amongst those are starving the candida (the fungus in your gut that is responsible for a lot of carb cravings, especially sugar and alcohol—which latter can be broken down easily into sugar), and changing the “how” of eating as well as the “what”; those are both things that are often overlooked in a lot of guides, but this one delivers well.
Walking the reader by the hand through things like that is probably the book’s greatest strength.
In the category of subjective criticism, the author does go off-piste a little at the end, to take a moment while she has our attention to talk about other things.
For example, you may not need “Appendix 7: How to Become A Christian and Disciple of Jesus Christ”.
Of course if that calls to you, then by all means, follow your heart, but it certainly isn’t a necessary step of quitting sugar. Nevertheless, the diversion doesn’t detract from the good dietary change advice that she has just spent a book delivering.
Bottom line: there’s no deep science here, but there’s a lot of very good, very practical advice, that’s consistent with good science.
Click here to check out 7 Steps to Get Off Sugar, and watch your health improve!
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Swordfish vs Tuna – Which is Healthier?
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Our Verdict
When comparing swordfish to tuna, we picked the tuna.
Why?
Today in “that which is more expensive is not necessarily the healthier”…
Considering the macros first, swordfish has more than 8x more total fat, about 9x more saturated fat, and yes, more cholesterol. On the other hand, tuna has more protein. An easy win for tuna.
In terms of vitamins, swordfish has more of vitamins A, B5, D, and E, while tuna has more of vitamins B1, B2, B3, B6, and B12. A marginal win for tuna, unless you want to weight the other vitamins more heavily, in which case, more likely a tie, or maybe even an argument for swordfish if you have a particular vitamin deficiency on that side.
When it comes to minerals, swordfish has more calcium and zinc, while tuna has more iron, magnesium, manganese, phosphorus, potassium, and selenium. A clear win for tuna.
One other thing: they’re both very rich in mercury, and while tuna is bad for that, swordfish has nearly 3x as much.
In short, both have a good spread of vitamins and minerals, and both are quite tainted with mercury, but in relative terms, there’s a clear winner even before considering the very different macros, and the winner is tuna.
Want to learn more?
You might like to read:
Farmed Fish vs Wild Caught: Important Differences
Take care!
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Flexible Dieting – by Alan Aragon
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This is the book from which we were working, for the most part, in our recent Expert Insights feature with Alan Aragon. We’ll re-iterate here: despite not being a Dr. Aragon, he’s a well-published research scientist with decades in the field of nutritional science, as well as being a personal trainer and fitness educator.
As you may gather from our other article, there’s a lot more to this book than “eat what you like”. Specifically, as the title suggests, there’s a lot of science—decades of it, and while we had room to cite a few studies in our article, he cites many many more; several citations per page of a 288-page book.
So, that sets the book apart from a lot of its genre; instead of just “here’s what some gym-bro thinks”, it’s “here’s what decades of data says”.
Another strength of this book is how clearly he explains such a lot of science—he explains terms as they come up, as well as having a generous glossary. He also explains things clearly and simply without undue dumbing down—just clarity of communication.
The style is to-the-point and instructional; it’s neither full of fitness-enthusiast hype nor dry academia, and keeps a light and friendly conversational tone throughout.
Bottom line: if you’d like to get your diet in order and you want to do it right while also knowing which things still need attention (and why) and which you can relax about (and why), then this book will get you there.
Click here to check out Flexible Dieting, and take an easy, relaxed control of yours!
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Green Tea Allergies and Capsules
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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
❝Hey Sheila – As always, your articles are superb !! So, I have a topic that I’d love you guys to discuss: green tea. I used to try + drink it years ago but I always got an allergic reaction to it. So the question I’d like answered is: Will I still get the same allergic reaction if I take the capsules ? Also, because it’s caffeinated, will taking it interfere with iron pills, other vitamins + meds ? I read that the health benefits of the decaffeinated tea/capsules are not as great as the caffeinated. Any info would be greatly appreciated !! Thanks much !!❞
Hi! I’m not Sheila, but I’ll answer this one in the first person as I’ve had a similar issue:
I found long ago that taking any kind of tea (not herbal infusions, but true teas, e.g. green tea, black tea, red tea, etc) on an empty stomach made me want to throw up. The feeling would subside within about half an hour, but I learned it was far better to circumvent it by just not taking tea on an empty stomach.
However! I take an l-theanine supplement when I wake up, to complement my morning coffee, and have never had a problem with that. Of course, my physiology is not your physiology, and this “shouldn’t” be happening to either of us in the first place, so it’s not something there’s a lot of scientific literature about, and we just have to figure out what works for us.
This last Monday I wrote (inspired in part by your query) about l-theanine supplementation, and how it doesn’t require caffeine to unlock its benefits after all, by the way. So that’s that part in order.
I can’t speak for interactions with your other supplements or medications without knowing what they are, but I’m not aware of any known issue, beyond that l-theanine will tend to give a gentler curve to the expression of some neurotransmitters. So, if for example you’re talking anything that affects that (e.g. antidepressants, antipsychotics, ADHD meds, sleepy/wakefulness meds, etc) then checking with your doctor is best.
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The Liver Cure – by Dr. Russell Blaylock
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We’ve written before about How To Unfatty A Fatty Liver, but there’s a lot more that can be said in a book that we couldn’t fit into our article.
In this book, Dr. Blaylock looks at the causes and symptoms of liver disease, the mechanisms behind such, and how we can adjust our dietary habits (and other things) to do better for ourselves.
While the book’s primary focus is on diet, he does also look at medications (especially: those that hinder liver health, which are many, including simple/common stuff like Tylenol and similar), and the effects of different lifestyle choices, including ones that aren’t diet-related.
Because most people’s knowledge of liver disease starts and ends at “don’t drink yourself to death”, this book is an important tome of knowledge for actually keeping this critical organ in good order—especially since symptoms of liver disease can initially be subtle, and slow to show, often escaping notice until it’s already far, far worse than it could have been.
Many people find out by experiencing liver failure.
The writing style is… A little repetitive for this reviewer’s preference, but it does make sure that you won’t miss things. Also, when it comes to supplements, he repeatedly recommends a particular company, and it’s not clear whether he has a financial interest there. But the actual medical information is good and important and comprehensive.
Bottom line: if you’d like to keep your liver in good health, this is a book that will help you to do just that.
Click here to check out The Liver Cure, and keep yours working well!
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Rehab Science – by Dr. Tom Walters
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Many books of this kind deal with the injury but not the pain; some source talk about pain but not the injury; this one does both, and more.
Dr. Walters discusses in detail the nature of pain, various different kinds of pain, the factors that influence pain, and, of course, how to overcome pain.
He also takes us on a tour of various different categories of injury, because some require very different treatment than others, and while there are some catch-all “this is good/bad for healing” advices, sometimes what will help with one injury with hinder healing another. So, this information alone would make the book a worthwhile read already.
After this two-part theory-heavy introduction, the largest part of the book is given over to rehab itself, in a practical fashion.
We learn about how to make an appropriate rehab plan, get the material things we need for it (if indeed we need material things), and specific protocols to follow for various different body parts and injuries.
The style is very much that of a textbook, well-formatted and with plenty of illustrations throughout (color is sometimes relevant, so we recommend a print edition over Kindle for this one).
Bottom line: if you have an injury to heal, or even just believe in being prepared, this book is an excellent guide.
Click here to check out Rehab Science, to overcome pain and heal from injury!
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Fix Your Upper Back With These Three Steps
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When it comes to back pain, the lower back gets a lot of attention, but what about when it’s nearer the neck and shoulders?
Reaching for better health
In this short video, Liv describes and shows three exercises:
Exercise 1: Thoracic Pullover (Dumbbell Pullover)
Purpose: Improves overhead reach and shoulder mobility.
Equipment: light weight, yoga block, or foam roller.
Steps:- Lie on the floor with the foam roller/block beneath the upper back.
- Hold the weight in both hands, arms extended upward.
- Inhale deeply and reach the weight toward the ceiling.
- Exhale and arc your spine over the block, moving the weight backward.
- Keep core tension to maintain a neutral lower back position.
- Perform 10 repetitions.
Exercise 2: Rotational Mobility Stretch
Purpose: enhances torso rotation, core strength, and hip mobility.
Equipment: none (or a mat)
Steps:- Lie on your side with knees stacked at 90° and arms extended in front.
- Hold a weight in the top hand.
- Inhale and lift the top arm toward the ceiling, extending the shoulder blade.
- Exhale and twist your torso, allowing the arm to move toward the floor.
- Modify by extending the bottom leg for a deeper twist if needed.
- Perform 6 reps per side, switching legs and repeating on the other side.
Exercise 3: Doorway/Pole Side Stretch
Purpose: targets multiple areas for a deep, satisfying stretch.
Equipment: door frame, pole, or wall.
Steps:- Stand at arm’s length from the wall or frame.
- Cross the outer leg (furthest from the wall) behind the inner leg.
- Place the closest hand on the wall and reach the other arm overhead.
- Grip the wall or frame with the top hand, pressing away with the bottom hand.
- Lean into a banana-shaped curve and rotate your chest upward for a deeper stretch.
- Hold for 20–30 seconds per side and repeat 2–3 times.
For more on all of these, plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
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