The Yoga of Breath – by Richard Rosen

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You probably know to breathe through your nose, and to breathe with your diaphragm. But did you know you’re usually only breathing through one nostril at a time, and alternate between nostrils every few hours? And did you know how to breathe through both nostrils equally instead, and the benefits that can bring?

The above is one example of many, of things that make this book stand out from the crowd when it comes to breathing exercises. Author Richard Rosen has a deep expertise in this topic, and explains everything clearly and comprehensively, without leaving room for ambiguity.

While most of the book focuses on the mechanics and physical techniques of breathing, he does also cover some more mindstate-related things too—without which, it wouldn’t be yoga.

If the book has a downside, it’s that its comprehensive nature could be off-putting to readers new to breathing work in general. However, since he does explain everything from the ground up, that’s no reason to be put off this book, iff you’re serious about learning.

Bottom line: if you’d like a deeper understanding of breathwork than “breathe slowly through your nose, using your diaphragm”, this book will teach you depths of breathing you probably didn’t know were possible.

Click here to check out The Yoga of Breath, and catch yours!

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  • Unlimited Memory – by Kevin Horsley
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    At 60, she rewrote her running story—inspiring tales of female runners up to their 90s, health science, and training tactics for seasoned athletes.

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  • Healthy Made Simple – by Ella Mills

    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.

    Often, cookbooks leave a gap between “add the beans to the rice, then microwave” and “delicately embarrass the green-shooted scallions with assiduous garlic before adding to the matelote of orrazata flamed in Sapient Pear Brandy”. This book fills that gap:

    It has dishes good for entertaining, and dishes good for eating on a Tuesday night after a long day. Sometimes, they’re even the same dishes.

    It has a focus on what’s pleasing, easy, healthy, and consistent with being cooked in a real home kitchen for real people.

    The book offers 75 recipes that:

    1. Take under 30 minutes to make*
    2. Contain 10 ingredients or fewer
    3. Have no more than 5 steps
    4. Are healthy and packed with goodness
    5. Are delicious and flavorful

    *With a selection for under 15 minutes, too!

    A strength of the book is that it’s based on practical, real-world cooking, and as such, there are sections such as “Prep-ahead [meals]”, and “cook once, eat twice”, etc.

    Just because one is cooking with simple fresh ingredients doesn’t mean that everything bought today must be used today!

    Bottom line: if you’d like simple, healthy recipe ideas that lend themselves well to home-cooking and prepping ahead / enjoying leftovers the next day, this is an excellent book for you.

    Click here to check out Healthy Made Simple, enjoy the benefits to your health, the easy way!

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  • Anti-Inflammatory Piña Colada Baked Oats

    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.

    If you like piña coladas and getting songs stuck in your head, then enjoy this very anti-inflammatory, gut-healthy, blood-sugar-balancing, and frankly delicious dish:

    You will need

    • 9 oz pineapple, diced
    • 7 oz rolled oats
    • 3 oz desiccated coconut
    • 14 fl oz coconut milk (full fat, the kind from a can)
    • 14 fl oz milk (your choice what kind, but we recommend coconut, the kind for drinking)
    • Optional: some kind of drizzling sugar such as honey or maple syrup

    Method

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

    1) Preheat the oven to 350℉ / 180℃.

    2) Mix all the ingredients (except the drizzling sugar, if using) well, and put them in an ovenproof dish, compacting the mixture down gently so that the surface is flat.

    3) Drizzle the drizzling sugar, if drizzling.

    4) Bake in the oven for 30–40 minutes, until lightly golden-brown.

    5) Serve hot or cold:

    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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  • Homeopathy: Evidence So Tiny That It’s Not there?

    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.

    Homeopathy: Evidence So Tiny That It’s Not There?

    Yesterday, we asked you your opinions on homeopathy. The sample size of responses was a little lower than we usually get, but of those who did reply, there was a clear trend:

    • A lot of enthusiasm for “Homeopathy works on valid principles and is effective”
    • Near equal support for “It may help some people as a complementary therapy”
    • Very few people voted for “Science doesn’t know how it works, but it works”; this is probably because people who considered voting for this, voted for the more flexible “It may help some people as a complementary therapy” instead.
    • Very few people considered it a dangerous scam and a pseudoscience.

    So, what does the science say?

    Well, let us start our investigation by checking out the position of the UK’s National Health Service, an organization with a strong focus on providing the least expensive treatments that are effective.

    Since homeopathy is very inexpensive to arrange, they will surely want to put it atop their list of treatments, right?

    ❝Homeopathy is a “treatment” based on the use of highly diluted substances, which practitioners claim can cause the body to heal itself.

    There’s been extensive investigation of the effectiveness of homeopathy. There’s no good-quality evidence that homeopathy is effective as a treatment for any health condition.❞

    The NHS actually has a lot more to say about that, and you can read their full statement here.

    But that’s just one institution. Here’s what Australia’s National Health and Medical Research Council had to say:

    ❝There was no reliable evidence from research in humans that homeopathy was effective for treating the range of health conditions considered: no good-quality, well-designed studies with enough participants for a meaningful result reported either that homeopathy caused greater health improvements than placebo, or caused health improvements equal to those of another treatment❞

    You can read their full statement here.

    The American FDA, meanwhile, have a stronger statement:

    ❝Homeopathic drug products are made from a wide range of substances, including ingredients derived from plants, healthy or diseased animal or human sources, minerals and chemicals, including known poisons. These products have the potential to cause significant and even permanent harm if they are poorly manufactured, since that could lead to contaminated products or products that have potentially toxic ingredients at higher levels than are labeled and/or safe, or if they are marketed as substitute treatments for serious or life-threatening diseases and conditions, or to vulnerable populations.❞

    You can read their full statement here.

    Homeopathy is a dangerous scam and a pseudoscience: True or False?

    False and True, respectively, mostly.

    That may be a confusing answer, so let’s elaborate:

    • Is it dangerous? Mostly not; it’s mostly just water. However, two possibilities for harm exist:
      • Careless preparation could result in a harmful ingredient still being present in the water—and because of the “like cures like” principle, many of the ingredients used in homeopathy are harmful, ranging from heavy metals to plant-based neurotoxins. However, the process of “ultra-dilution” usually removes these so thoroughly that they are absent or otherwise scientifically undetectable.
      • Placebo treatment has its place, but could result in “real” treatment going undelivered. This can cause harm if the “real” treatment was critically needed, especially if it was needed on a short timescale.
    • Is it a scam? Probably mostly not; to be a scam requires malintent. Most practitioners probably believe in what they are practising.
    • Is it a pseudoscience? With the exception that placebo effect has been highly studied and is a very valid complementary therapy… Yes, aside from that it is a pseudoscience. There is no scientific evidence to support homeopathy’s “like cures like” principle, and there is no scientific evidence to support homeopathy’s “water memory” idea. On the contrary, they go against the commonly understood physics of our world.

    It may help some people as a complementary therapy: True or False?

    True! Not only is placebo effect very well-studied, but best of all, it can still work as a placebo even if you know that you’re taking a placebo… Provided you also believe that!

    Science doesn’t know how it works, but it works: True or False?

    False, simply. At best, it performs as a placebo.

    Placebo is most effective when it’s a remedy against subjective symptoms, like pain.

    However, psychosomatic effect (the effect that our brain has on the rest of our body, to which it is very well-connected) can mean that placebo can also help against objective symptoms, like inflammation.

    After all, our body, directed primarily by the brain, can “decide” what immunological defenses to deploy or hold back, for example. This is why placebo can help with conditions as diverse as arthritis (an inflammatory condition) or diabetes (an autoimmune condition, and/or a metabolic condition, depending on type).

    Here’s how homeopathy measures up, for those conditions:

    (the short answer is “no better than placebo”)

    Homeopathy works on valid principles and is effective: True or False?

    False, except insofar as placebo is a valid principle and can be effective.

    The stated principles of homeopathy—”like cures like” and “water memory”—have no scientific basis.

    We’d love to show the science for this, but we cannot prove a negative.

    However, the ideas were conceived in 1796, and are tantamount to alchemy. A good scientific attitude means being open-minded to new ideas and testing them. In homeopathy’s case, this has been done, extensively, and more than 200 years of testing later, homeopathy has consistently performed equal to placebo.

    In summary…

    • If you’re enjoying homeopathic treatment and that’s working for you, great, keep at it.
    • If you’re open-minded to enjoying a placebo treatment that may benefit you, be careful, but don’t let us stop you.
    • If your condition is serious, please do not delay seeking evidence-based medical treatment.

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Related Posts

  • Unlimited Memory – by Kevin Horsley
  • Bath vs Shower – 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 bathing to showering, we picked the shower.

    Why?

    For the basic task of getting your body clean, the shower is better as it is an entirely one-way process. Clean water hits your body, dirty water leaves it, and no dirt is making its way back.

    Baths do not have this advantage, and if you enter a bath dirty, you will then be sitting in dirty water. You will leave it a lot cleaner than you entered it (because a lot of the dirt stayed in the bathwater to be drained away after the bath), but not as clean as if you had showered.

    One could argue soap or equivalent will prevent the dirt re-sticking, and that’s true, but it’s true for soap in the shower too, so it doesn’t offset anything.

    Additionally, being immersed in water for more than 15 minutes can start to have a (paradoxically) dehydrating effect on the skin; this happens not only because of losing skin oils to the water, but also because of osmosis, the resultant mild edema, the body’s homeostatic response to the mild edema, then getting out the bath and drying, leaving one with the response having now just caused dehydrated skin.

    Baths do have some health advantages! And these come primarily from the mental health benefits of relaxation in warm water and/or generally pampering oneself. Additionally, some bath oils or bath salts can be beneficial in a way that couldn’t be administered the same way in the shower.

    Best of both worlds?

    In some parts of the world (Thailand and Turkey come to mind; doubtlessly there are many others) there are traditions of first taking a shower to get clean, and then taking a bath for the rest of the bathing experience. As a bonus, the bathing experience is then all the more pleasant for the water remaining just as clean as it was to start with.

    However, if you do have to pick one (and for the purpose of our “This or That” exercise, we do), then it’s the shower, hands-down.

    Want to read more?

    You might want to also take into account how it’s still possible to have too much of a good thing:

    Enjoy!

    Don’t Forget…

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  • The Blood Sugar Solution – by Dr. Mark Hyman

    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 main purpose of this book is combating metabolic disease, the amalgam of what’s often prediabetes (sometimes fully-fledged diabetes) and cardiovascular disease (sometimes fully-fledged heart disease).

    To achieve this (after an introductory section explaining what the sociomedical problems are and why the sociomedical problems are happening), he offers a seven-step program; we’ll not keep those steps a mystery; they are:

    1. Boost your nutrition
    2. Regulate your hormones
    3. Reduce inflammation
    4. Improve your digestion
    5. Maximize detoxification
    6. Enhance energy metabolism
    7. Soothe your mind

    Thereafter, it’s all about leading the reader by the hand through the steps; he also offers a six-week action plan, and a six-week meal plan with recipes.

    The style is very sensationalist (too sensationalist for this reviewer’s personal taste) but nevertheless backed up with hard science when it comes to hard claims. So, if you don’t mind wading through (or skipping) some early chapters that are a bit “used car salesman” in feel, there’s actually a lot of good information, especially in the middle of the book, and useful practical guides in the middle and end.

    Bottom line: if you want a good comprehensive science-based practical guide to addressing the risk of metabolic disease, this is that.

    Click here to check out The Blood Sugar Solution, and look after yours!

    Don’t Forget…

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  • The Case Against Sugar – by Gary Taubes

    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 generally already know that sugar is bad for the health. Most people don’t know how bad.

    Taubes makes, as the title goes, “the case against sugar”. Implicated in everything from metabolic syndrome to cancer to Alzheimer’s, sugar is ruinous to the health.

    It’s hard to review this book without making a comparison to William Duffy’s 1975 bestseller, “Sugar Blues“. Stylistically it’s very similar, and the general gist is certainly the same.

    However! Where this book beats Sugar Blues is in content; Duffy’s book often makes bold claims without scientific backing. Some of those claims didn’t stand the test of time and are now disproven. Instead, Taubes’ book leans on actual up-to-date science, and talks more about what we actually know, than what we imagine.

    If this book has a weak point, it’s when it veers away from its main topic and starts talking about, for example, saturated fat. In this side-topic, the book makes some good points, but is less well-considered, cherry-picks data, and lacks nuance.

    On its main topic, though, the investigation of sugar, it is rather more thorough.

    Bottom line: if you want a next-level motivation to reduce or eliminate dietary sugar, this book may certainly provide that.

    Click here to check out The Case Against Sugar and reduce a lot of your health risks!

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