What We Don’t Talk About When We Talk About Fat – by Aubrey Gordon

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There are books aplenty to encourage and help you to lose weight. This isn’t one of those.

There are also books aplenty to encourage and help you to accept yourself and your body at the weight you are, and forge self-esteem. This isn’t one of those, either—in fact, it starts by assuming you already have that.

There are fair arguments for body neutrality, and fat acceptance. Very worthy also is the constant fight for bodily sovereignty.

These are worthy causes, but they’re for the most-part not what our author concerns herself with here. Instead, she cares for a different and very practical goal: fat justice.

In a world where you may be turned away from medical treatment if you are over a certain size, told to lose half your bodyweight before you can have something you need, she demands better. The battle extends further than healthcare though, and indeed to all areas of life.

Ultimately, she argues, any society that will disregard the needs of the few because they’re a marginal demographic, is a society that will absolutely fail you if you ever differ from the norm in some way.

All in all, an important (and for many, perhaps eye-opening) book to read if you are fat, care about fat people, are a person of any size, or care about people in general.

Pick Up Your Copy of “What We Don’t Talk About When We Talk About Fat”, on Amazon Today!

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  • Procrastination, and how to pay off the to-do list debt

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    Procrastination, and how pay off the to-do list debt

    Sometimes we procrastinate because we feel overwhelmed by the mountain of things we are supposed to be doing. If you look at your to-do list and it shows 60 overdue items, it’s little wonder if you want to bury your head in the sand!

    “What difference does it make if I do one of these things now; I will still have 59 which feels as bad as having 60”

    So, treat it like you might a financial debt, and make a repayment plan. Now, instead of 60 overdue items today, you have 1/day for the next 60 days, or 2/day for the next 30 days, or 3/day for the next 20 days, etc. Obviously, you may need to work out whether some are greater temporal priorities and if so, bump those to the top of the list. But don’t sweat the minutiae; your list doesn’t have to be perfectly ordered, just broadly have more urgent things to the top and less urgent things to the bottom.

    Note: this repayment plan means having set repayment dates.

    Up front, sit down and assign each item a specific calendar date on which you will do that thing.

    This is not a deadline! It is your schedule. You’ll not try to do it sooner, and you won’t postpone it for later. You will just do that item on that date.

    A productivity app like ToDoist can help with this, but paper is fine too.

    What’s important here, psychologically, is that each day you’re looking not at 60 things and doing the top item; you’re just looking at today’s item (only!) and doing it.

    Debt Reduction/Cancellation

    Much like you might manage a financial debt, you can also look to see if any of your debts could be reduced or cancelled.

    We wrote previously about the “Getting Things Done” system. It’s a very good system if you want to do that; if not, no worries, but you might at least want to borrow this one idea….

    Sort your items into:

    Do / Defer / Delegate / Ditch

    • Do: if it can be done in under 2 minutes, do it now.
    • Defer: defer the item to a specific calendar date (per the repayment plan idea we just talked about)
    • Delegate: could this item be done by someone else? Get it off your plate if you reasonably can.
    • Ditch: sometimes, it’s ok to realize “you know what, this isn’t that important to me anymore” and scratch it from the list.

    As a last resort, consider declaring bankruptcy

    Towards the end of the dot-com boom, there was a fellow who unintentionally got his 5 minutes of viral fame for “declaring email bankruptcy”.

    Basically, he publicly declared that his email backlog had got so far out of hand that he would now not reply to emails from before the declaration.

    He pledged to keep on top of new emails only from that point onwards; a fresh start.

    We can’t comment on whether he then did, but if you need a fresh start, that can be one way to get it!

    In closing…

    Procrastination is not usually a matter of laziness, it’s usually a matter of overwhelm. Hopefully the above approach will help reframe things, and make things more manageable.

    Sometimes procrastination is a matter of perfectionism, and not starting on tasks because we worry we won’t do them well enough, and so we get stuck in a pseudo-preparation rut. If that’s the case, our previous main feature on perfectionism may help:

    Perfectionism, And How To Make Yours Work For You

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  • 12 Foods That Fight Depression & Anxiety

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    Food impacts mental health, and while it won’t magically cure mental illness, dietary changes can do a lot to improve mood. Here’s how:

    Nutraceuticals

    We’ll not keep the 12 nutraceutical foods a mystery; here’s what they are and a few words on how they work (in many cases, we could write whole articles about them; in some cases, we already have! You can find many of them by using the search function in the top-right of each page).

    • Walnuts are rich in omega-3s for brain health; arguably the best nut for depression relief.
    • Fermented foods because probiotics in foods like yogurt and sauerkraut support the gut-brain connection as well as serotonin production there, enhancing mood.
    • Cherry tomatoes are rich in lycopene, which helps combat both depression and mood swings.
    • Leafy greens reduce brain inflammation linked to depression.
    • Apples and other fruit are high in fiber and antioxidants that stabilize blood sugar and mood, reducing brain inflammation.
    • Beans are high in B vitamins, crucial for neurotransmitter production and mood regulation (without also being high in brain-harmful things, as red meat is).
    • Berries are super-high antioxidants and cortisol-lowering anthocyanidins, promoting calmness and reducing stress.
    • Oats contain the healthiest kind of fiber, β-glucan, and additionally help stabilize blood sugar and mood; they’re also rich in selenium, which boosts mood.
    • Mushrooms help regulate blood sugar and act as prebiotics, supporting serotonin production in the gut.
    • Avocados are famously rich in healthy fats, including omega-3s and oleic acid, which support brain health and combat depression.
    • Dark chocolate contains antioxidants, magnesium, and gut-healthy prebiotics that indirectly reduce mental stress and improve brain function. Also a famous comfort food for many, of course, and that factor’s not to be overlooked either.
    • Pumpkin seeds are rich in tryptophan, which boosts serotonin production. As a bonus, they also help some kinds of antidepressant to work better—check with your doctor or pharmacist to be sure in your case, though.

    For more on all of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    The 6 Pillars Of Nutritional Psychiatry

    Take care!

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  • Breadfruit vs Custard Apple – Which is Healthier?

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    Our Verdict

    When comparing breadfruit to custard apple, we picked the breadfruit.

    Why?

    Today in “fruits pretending to be less healthy things than they are”, both are great, but one of these fruits just edges out the other in all categories. This is quite simple today:

    In terms of macros, being fruits they’re both fairly high in carbs and fiber, however the carbs are close to equal and breadfruit has nearly 2x the fiber.

    This also means that breadfruit has the lower glycemic index, but they’re both medium-low GI foods with a low insulin index.

    When it comes to vitamins, breadfruit has more of vitamins B1, B3, B5, and C, while custard apple has more of vitamins A, B2, and B6. So, a 4:3 win for breadfruit.

    In the category of minerals, breadfruit has more copper, magnesium, phosphorus, potassium, and zinc, while custard apple has more calcium and iron.

    In short, enjoy both, but if you’re going just for one, breadfruit is the healthiest.

    Want to learn more?

    You might like to read:

    Which Sugars Are Healthier, And Which Are Just The Same?

    Take care!

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  • How worried should I be about cryptosporidiosis? Am I safe at the pool?

    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.

    You might have heard of something called “cryptosporidiosis” recently, closely followed by warnings to stay away from your local swimming pool if you’ve had diarrhoea.

    More than 700 cases of this gastrointestinal disease were reported in Queensland in January, which is 13 times more than in January last year. Just under 500 cases have been recorded in New South Wales this year to-date, while other states have similarly reported an increase in the number of cryptosporidiosis infections in recent months.

    Cryptosporidiosis has been listed as a national notifiable disease in Australia since 2001.
    But what exactly is it, and should we be worried?

    What causes cryptosporidiosis, and who is affected?

    Cryptosporidiosis is the disease caused by the parasite Cryptosporidium, of which there are two types that can make us sick. Cryptosporidum hominis only affects humans and is the major cause of recent outbreaks in Australia, while Cryptosporidium parvum can also affect animals.

    The infection is spread by spores called oocysts in the stools of humans and animals. When ingested, these oocysts migrate and mature in the small bowel. They damage the small bowel lining and can lead to diarrhoea, nausea, vomiting, fever and abdominal discomfort.

    Most people develop symptoms anywhere from one to 12 days after becoming infected. Usually these symptoms resolve within two weeks, but the illness may last longer and can be severe in those with a weakened immune system.

    Children and the elderly tend to be the most commonly affected. Cryptosporidiosis is more prevalent in young children, particularly those under five, but the disease can affect people of any age.

    A 'pool closed' sign in front of a swimming pool.
    A number of public pools have been closed lately due to cryptosporidiosis outbreaks.
    LBeddoe/Shutterstock

    So how do we catch it?

    Most major outbreaks of cryptosporidiosis have been due to people drinking contaminated water. The largest recorded outbreak occurred in Milwaukee in 1993 where 403,000 people were believed to have been infected.

    Cryptosporidium oocysts are very small in size and in Milwaukee they passed through the filtration system of one of the water treatment plants undetected, infecting the city’s water supply. As few as ten oocysts can cause infection, making it possible for contaminated drinking water to affect a very large number of people.

    Four days after infection a person with cryptosporidiosis can shed up to ten billion oocysts into their stool a day, with the shedding persisting for about two weeks. This is why one infected person in a swimming pool can infect the entire pool in a single visit.

    Cryptosporidium oocysts excreted in the faeces of infected humans and animals can also reach natural bodies of water such as beaches, rivers and lakes directly through sewer pipes or indirectly such as in manure transported with surface runoff after heavy rain.

    One study which modelled Cryptosporidium concentrations in rivers around the world estimated there are anywhere from 100 to one million oocysts in a litre of river water.

    In Australia, cryptosporidiosis outbreaks tend to occur during the late spring and early summer periods when there’s an increase in recreational water activities such as swimming in natural water holes, water catchments and public pools. We don’t know exactly why cases have seen such a surge this summer compared to other years, but we know Cryptosporidium is very infectious.

    Oocysts have been found in foods such as fresh vegetables and seafood but these are not common sources of infection in Australia.

    What about chlorine?

    Contrary to popular belief, chlorine doesn’t kill off all infectious microbes in a swimming pool. Cryptosporidium oocysts are hardy, thick-walled and resistant to chlorine and acid. They are not destroyed by chlorine at the normal concentrations found in swimming pools.

    We also know oocysts can be significantly protected from the effects of chlorine in swimming pools by faecal material, so the presence of even small amounts of faecal matter contaminated with Cryptosporidium in a swimming pool would necessitate closure and a thorough decontamination.

    Young children and in particular children in nappies are known to increase the potential for disease transmission in recreational water. Proper nappy changing, frequent bathroom breaks and showering before swimming to remove faecal residue are helpful ways to reduce the risk.

    Two children playing in a body of water.
    Cryptosporidium can spread in other bodies of water, not just swimming pools.
    Yulia Simonova/Shutterstock

    Some sensible precautions

    Other measures you can take to reduce yours and others’ risk of cryptosporidiosis include:

    • avoid swimming in natural waters such as rivers and creeks during and for at least three days after heavy rain
    • avoid swimming in beaches for at least one day after heavy rain
    • avoid drinking untreated water such as water from rivers or springs. If you need to drink untreated water, boiling it first will kill the Cryptosporidium
    • avoid swallowing water when swimming if you can
    • if you’ve had diarrhoea, avoid swimming for at least two weeks after it has resolved
    • avoid sharing towels or linen for at least two weeks after diarrhoea has resolved
    • avoid sharing, touching or preparing food that other people may eat for at least 48 hours after diarrhoea has resolved
    • wash your hands with soap and water after going to the bathroom or before preparing food (Cryptosporidium is not killed by alcohol gels and sanitisers).

    Not all cases of diarrhoea are due to cryptosporidiosis. There are many other causes of infectious gastroenteritis and because the vast majority of the time recovery is uneventful you don’t need to see a doctor unless very unwell. If you do suspect you may have cryptosporidiosis you can ask your doctor to refer you for a stool test.The Conversation

    Vincent Ho, Associate Professor and clinical academic gastroenterologist, Western Sydney University

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

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  • What Curiosity Really Kills

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    Curiosity Kills The Neurodegeneration

    Of the seven things that Leonardo da Vinci considered most important for developing and maintaining the mind, number one on his list was curiosity, and we’re going to be focussing on that today.

    In case you are curious about what seven things made Leonardo’s* list, they were:

    1. Curiosità: an insatiably curious approach to life and an unrelenting quest for continuous learning
    2. Dimostrazione: a commitment to test knowledge through experience, persistence, and a willingness to learn from mistakes
    3. Sensazione: the continual refinement of the senses, especially sight, as a means to enliven experience
    4. Sfumato: (lit: “gone up in smoke”) a willingness to embrace ambiguity, paradox, and uncertainty
    5. Arte/Scienza: the curated balance of art and science, imagination and logic
    6. Corporalità: the cultivation of physical grace, ambidexterity, and fitness
    7. Connessione: a recognition of and appreciation for the interconnectedness of phenomena (systems-based thinking)

    *In case you are curious why we wrote “Leonardo” and not “da Vinci” as per our usual convention of shortening names to last names, da Vinci is not technically a name, in much the same way as “of Nazareth” was not a name.

    You can read more about all 7 of these in a book that we’ve reviewed previously:

    How to Think Like Leonardo da Vinci: Seven Steps to Genius Every Day – by Michael J. Gelb

    But for now, let’s take on “curiosity”!

    If you need an extra reason to focus on growing and nurturing your curiosity, it was also #1 of Dr. Daniel Levitin’s list of…

    The Five Keys Of Aging Healthily

    …and that’s from a modern-day neuroscientist whose research focuses on aging, the brain, health, productivity, and creativity.

    But how do we foster curiosity in the age of Google?

    Curiosity is like a muscle: use it or lose it

    While it’s true that many things can be Googled to satisfy one’s curiosity in an instant…

    • do you? It’s only useful if you do use it
    • is the top result on Google reliable?
    • there are many things that aren’t available there

    In short: douse “fast food information” sources, but don’t rely on them! Not just for the sake of having correct information, but also: for the actual brain benefits which is what we are aiming for here with today’s article.

    If you want the best brain benefits, dive in, and go deep

    Here at 10almonds we often present superficial information, with links to deeper information (often: scholarly articles). We do this because a) there’s only so much we can fit in our articles and b) we know you only have so much time available, and/but may choose to dive deeper.

    Think of it in layers, e.g:

    • Collagen is good for joints and bones
    • Collagen is a protein made of these amino acids that also requires these vitamins and minerals to be present in order to formulate it
    • Those amino acids are needed in these quantities, of which this particular one is usually the weakest link that might need supplementing, and those vitamins and minerals need to be within this period of time, but not these ones at the exact same time, or else it will disrupt the process of collagen synthesis

    (in case you’re curious, we covered this here and here and offered a very good, very in-depth book about it here)

    Now, this doesn’t mean that to have a healthy brain you need to have the equivalent knowledge of an anatomy & physiology degree, but it is good to have that level of curiosity in at least some areas of your life—and the more, the better.

    Top tips for developing a habit of curiosity

    As you probably know, most of our endeavors as humans go best when they are habits:

    How To Really Pick Up (And Keep!) Those Habits

    And as for specifically building a habit of curiosity:

    1. Make a deal with yourself that when someone is excited to tell you what they know about something (no matter whether it is your grandkid, or the socially awkward nerd at a party, or whoever), listen and learn, no matter the topic.
    2. Learn at least one language other than your native language (presumably English for most of our readers). Not only does learning a language convey a lot of brain benefits of its own, but also, it is almost impossible to separate language learning from cultural learning, and so you will learn a lot about another culture too, and have whole new worlds opened up to you. Again, more is better, but one second language is already a lot better than none.
    3. Make a regular habit of going to your local library, and picking out a non-fiction book to take home and read. This has an advantage over a bookshop, by the way (and not just that the library is free): since library books must be returned, you will keep going back, and build a habit of taking out books.
    4. Pick a skill that you’d like to make into a fully-fledged hobby, and commit to continually learning as much about it as you can. We already covered language-learning above, but others might include: gardening (perhaps a specific kind), cooking (perhaps a specific kind), needlecraft (perhaps a specific kind), dance (perhaps a specific kind). You could learn a musical instrument. Or it could be something very directly useful, like learning to be a first responder in case of emergencies, and committing to continually learning more about it (because there is always more to learn).

    And when it comes to the above choices… Pick things that excite you, regardless of how practical or not they are. Because that stimulation that keeps on driving you? That’s what keeps your brain active, healthy, and sharp.

    Enjoy!

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  • How To Reduce Or Quit Alcohol

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    Rethinking Drinking

    When we’re looking at certain health risks, there are often five key lifestyle factors that have a big impact; they are:

    • Have a good diet
    • Get good exercise
    • Get good sleep
    • Reduce (or eliminate) alcohol
    • Don’t smoke

    Today, we’re focussing the alcohol bit. Maybe you’d like to quit, maybe just cut down, maybe the topic just interests you… So, here’s a quick rundown of some things that will help make that a lot easier:

    With a big enough “why”, you can overcome any “how”

    Research and understand the harm done by drinking, including:

    And especially as we get older, memory problems:

    Alcohol-related dementia: an update of the evidence

    And as for fear of missing out, or perhaps even of no longer being relaxed/fun… Did you ever, while sober, have a very drunk person try to converse with you, and you thought “I wish that were me”?

    Probably not

    Know your triggers

    Why do you drink? If your knee-jerk response is “because I like it”, dig deeper. What events prompt you to have a drink?

    • Some will be pure habit born of convention—perhaps with a meal, for example
    • Others may be stress-management—after work, perhaps
    • Others may be pseudo-medicinal—a nightcap for better* sleep, for instance

    *this will not work. Alcohol may make us sleepy but it will then proceed to disrupt that very sleep and make it less restorative

    Become mindful

    Now that you know why you’d like to drink less (or quit entirely), and you know what triggers you to drink, you can circumvent that a little, by making deals with yourself, for example

    • “I can drink alcohol, if and only if I have consumed a large glass of water first” (cuts out being thirsty as a trigger to drink)
    • “I can drink alcohol, if and only if I meditate for at least 5 minutes first” (reduces likelihood of stress-drinking)
    • “I can drink alcohol, if and only if it is with the largest meal of the day” (minimizes total alcohol consumption)

    Note that these things also work around any FOMO, “Fear Of Missing Out”. It’s easier to say “no” when you know you can have it later if you still want it.

    Get a good replacement drink

    There are a lot of alcohol-free alcohol-like drinks around these days, and many of them are very good. Experiment and see. But!

    It doesn’t even have to be that. Sometimes what we need is not even an alcohol-like drink, but rather, drinkable culinary entertainment.

    If you like “punch-in-the-face” flavors (as this writer does), maybe strong black coffee is the answer. If you like “crisp and clear refreshment” (again, same), maybe your favorite herbal tea will do it for you. Or maybe for you it’ll be lemon-water. Or homemade ginger ale.

    Whatever it is… make it fun, and make it yours!

    Bonus item: find replacement coping strategies

    This one goes if you’ve been using alcohol to cope with something. Stress, depression, anxiety, whatever it may be for you.

    The thing is, it feels like it helps briefly in the moment, but it makes each of those things progressively worse in the long-run, so it’s not sustainable.

    Consider instead things like therapy, exercise, and/or a new hobby to get immersed in; whatever works for you!

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