Small Pleasures – by Ryan Riley

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When Hippocrates said “let food be thy medicine, and let medicine be thy food”, he may or may not have had this book in mind.

In terms of healthiness, this one’s not the very most nutritionist-approved recipe book we’ve ever reviewed. It’s not bad, to be clear!

But the physical health aspect is secondary to the mental health aspects, in this one, as you’ll see. And as we say, “mental health is also just health”.

The book is divided into three sections:

  1. Comfort—for when you feel at your worst, for when eating is a chore, for when something familiar and reassuring will bring you solace. Here we find flavor and simplicity; pastas, eggs, stews, potato dishes, and the like.
  2. Restoration—for when your energy needs reawakening. Here we find flavors fresh and tangy, enlivening and bright. Things to make you feel alive.
  3. Pleasure—while there’s little in the way of health-food here, the author describes the dishes in this section as “a love letter to yourself; they tell you that you’re special as you ready yourself to return to the world”.

And sometimes, just sometimes, we probably all need a little of that.

Bottom line: if you’d like to bring a little more joie de vivre to your cuisine, this book can do that.

Click here to check out Small Pleasures, and rekindle joy in your kitchen!

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  • 80-Year-Olds Share Their Biggest Regrets

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    Notwithstanding the title, some of these people are a little younger than 80, but this adds to the interest a little as we see the different regrets / learned wisdoms at different stages of later life!

    If we could turn back the time…

    There are dozens of life regrets / wishes / retroactive advices shared in this video; here are some highlights:

    • “My regret was I had a dysfunctional family and I wish I would have learned not to take responsibility.”
    • “In my 30s, when I started drinking very heavily, I wish I hadn’t done that because it escalated to drug abuse.”
    • “When my parents were old ages, I was working very hard… I didn’t have time to take care of them, not even spend the time with them. That’s my biggest regret.”
    • “Live life to the fullest because none of us have any assurance on how old we’re going to be when we’re going to die.”
    • “If I could do it over, I would have called home more and realized what my brother was going through.”
    • “Spent a lot of years being concerned about what other people thought of me.”
    • “You got to be careful what you say to your children because it means a lot.”

    For the rest, enjoy:

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  • Securely Attached – 

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    A lot of books on attachment theory are quite difficult to read. They’re often either too clinical with too much jargon that can feel like incomprehensible psychobabble, or else too wishy-washy and it starts to sound like a horoscope for psychology enthusiasts.

    This one does it better.

    The author gives us a clear overview and outline of attachment theory, with minimal jargon and/but clearly defined terms, and—which is a boon for anyone struggling to remember which general attachment pattern is which—color-codes everything consistently along the way. This is one reason that we recommend getting a print copy of the book, not the e-book.

    The other reason to invest in the print copy rather than the e-book is the option to use parts of it as a workbook directly—though if preferred, one can simply take the prompts and use them, without writing in the book, of course.

    It’s hard to say what the greatest value of this book is because there are two very strong candidates:

    • Super-clear and easy explanation of Attachment Theory, in a way that actually makes sense and will stick
    • Excellent actually helpful advice on improving how we use the knowledge that we now have of our own attachment patterns and those of others

    Bottom line: if you’d like to better understand Attachment Theory and apply it to your life, but have been put off by other presentations of it, this is the most user-friendly, no-BS version that this reviewer has seen.

    Click here to check out Securely Attached, and upgrade your relationship(s)!

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  • Walk Like You’re 20 Years Younger Again

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    How fit, healthy, strong, and mobile were you 20 years ago? For most people, the answer is “better than now”. Physiotherapist Dr. Doug Weiss has advice on turning back the clock:

    The exercises

    If you already have no problems walking, this one is probably not for you. However, if you’re not so able to comfortably walk as you used to be, then Dr. Weiss recommends:

    • Pillow squat: putting pillow on a chair, crossing hands on chest, standing up and sitting down. Similar to the very important “getting up off the floor without using your hands” exercise, but easier.
    • Wall leaning: standing against a wall with heels 4″ away from it, crossing arms over chest again, and pulling the body off the wall using the muscles in the front of the shin. Note, this means not cheating by using other muscles, leveraging the upper body, pushing off with the buttocks, or anything else like that.
    • Stepping forward: well, this certainly is making good on the promise of walking like we did 20 years ago; there sure was a lot of stepping forward involved. More seriously, this is actually about stepping over some object, first with support, and then without.
    • Heel raise: is what it sounds like, raising up on toes and back down again; first with support, then without.
    • Side stepping: step sideways 2–3 steps in each direction. First with support, then without. Bonus: if your support is your partner, then congratulations, you are now dancing bachata.

    For more details (and visual demonstration) of these exercises and more, enjoy:

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Related Posts

  • The Power Foods Diet – by Dr. Neal Barnard
  • Ozempic’s cousin drug liraglutide is about to get cheaper. But how does it stack up?

    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.

    Fourteen years ago, the older drug cousin of semaglutide (Ozempic and Wegovy) came onto the market. The drug, liraglutide, is sold under the brand names Victoza and Saxenda.

    Patents for Victoza and Saxenda have now expried. So other drug companies are working to develop “generic” versions. These are likely be a fraction of current cost, which is around A$400 a month.

    So how does liraglutide compare with semaglutide?

    Halfpoint/Shutterstock

    How do these drugs work?

    Liraglutide was not originally developed as a weight-loss treatment. Like semaglutide (Ozempic), it originally treated type 2 diabetes.

    The class of drugs liraglutide and semaglutide belong to are known as GLP-1 mimetics, meaning they mimic the natural hormone GLP-1. This hormone is released from your small intestines in response to food and acts in several ways to improve the way your body handles glucose (sugar).

    How do they stop hunger?

    Liraglutide acts in several regions of the unconscious part of your brain, specifically the hypothalamus, which controls metabolism, and parts of the brain stem responsible for communicating your body’s nutrient status to the hypothalamus.

    Its actions here appear to reduce hunger in two different ways. First, it helps you to feel full earlier, making smaller meals more satisfying. Second, it alters your “motivational salience” towards food, meaning it reduces the amount of food you seek out.

    Liraglutide’s original formulation, designed to treat type 2 diabetes, was marketed as Victoza. Its ability to cause weight loss was evident soon after it entered the market.

    Shortly after, a stronger formulation, called Saxenda, was released, which was intended for weight loss in people with obesity.

    How much weight can you lose with liraglutide?

    People respond differently and will lose different amounts of weight. But here, we’ll note the average weight loss users can expect. Some will lose more (sometimes much more), others will lose less, and a small proportion won’t respond.

    The first GLP-1 mimicking drug was exenatide (Bayetta). It’s still available for treating type 2 diabetes, but there are currently no generics. Exenatide does provide some weight loss, but this is quite modest, typically around 3-5% of body weight.

    For liraglutide, those using the drug to treat obesity will use the stronger one (Saxenda), which typically gives about 10% weight loss.

    Semaglutide, with the stronger formulation called Wegovy, typically results in 15% weight loss.

    The newest GLP-1 mimicking drug on the market, tirzepatide (Mounjaro for type 2 diabetes and Zepbound for weight loss), results in weight loss of around 25% of body weight.

    What happens when you stop taking them?

    Despite the effectiveness of these medications in helping with weight loss, they do not appear to change people’s weight set-point.

    So in many cases, when people stop taking them, they experience a rebound toward their original weight.

    Person holds Saxenda pen
    People often regain weight when when they stop taking the drug. Mohammed_Al_Ali/Shutterstock

    What is the dose and how often do you need to take it?

    Liraglutide (Victoza) for type 2 diabetes is exactly the same drug as Saxenda for weight loss, but Saxenda is a higher dose.

    Although the target for each formulation is the same (the GLP-1 receptor), for glucose control in type 2 diabetes, liraglutide has to (mainly) reach the pancreas.

    But to achieve weight loss, it has to reach parts of the brain. This means crossing the blood-brain barrier – and not all of it makes it, meaning more has to be taken.

    All the current formulations of GLP-1 mimicking drug are injectables. This won’t change when liraglutide generics hit the market.

    However, they differ in how frequently they need to be injected. Liraglutide is a once-daily injection, whereas semaglutide and tirzepatide are once-weekly. (That makes semaglutide and tirzepatide much more attractive, but we won’t see semaglutide as a generic until 2033.)

    What are the side effects?

    Because all these medicines have the same target in the body, they mostly have the same side effects.

    The most common are a range of gastrointestinal upsets including nausea, vomiting, bloating, constipation and diarrhoea. These occur, in part, because these medications slow the movement of food out of the stomach, but are generally managed by increasing the dose slowly.

    Recent clinical data suggests the slowing in emptying of the stomach can be problematic for some people, and may increase the risk of of food entering the lungs during operations, so it is important to let your doctor know if you are taking any of these drugs.

    Because these are injectables, they can also lead to injection-site reactions.

    Doctor consults with patient
    Gastrointestinal side effects are most common. Halfpoint/Shutterstock

    During clinical trials, there were some reports of thyroid disease and pancreatitis (inflammation of the pancreas). However, it is not clear that these can be attributed to GLP-1 mimicking drugs.

    In animals, GLP-1 mimicking drugs drugs have been found to negatively alter the growth of the embryo. There is currently no controlled clinical trial data on their use during pregnancy, but based on animal data, these medicines should not be used during pregnancy.

    Who can use them?

    The GLP-1 mimicking drugs for weight loss (Wegovy, Saxenda, Zepbound/Mounjaro) are approved for use by people with obesity and are meant to only be used in conjunction with diet and exercise.

    These drugs must be prescribed by a doctor and for obesity are not covered by the Pharmaceutical Benefits Scheme, which is one of the reasons why they are expensive. But in time, generic versions of liraglutide are likely to be more affordable.

    Sebastian Furness, ARC Future Fellow, School of Biomedical Sciences, The University of Queensland

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

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  • Superfood Soba Noodle Salad

    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 Japanese dish is packed with nutrients and takes very little preparation time, involving only one cooked ingredient, and a healthy one at that!

    You will need

    • 8 oz dried soba noodles
    • ½ bulb garlic, finely chopped
    • 2 tbsp avocado oil
    • 2 tsp soy sauce
    • ¼ cucumber, cut into thin batons (don’t peel it first)
    • ½ carrot, grated (don’t peel it first)
    • 6 cherry tomatoes, halved (you wouldn’t peel these, right? Please don’t)
    • ½ red onion, finely sliced (ok, this one you can peel first! Please do)
    • 1 tbsp chia seeds
    • 1 tsp crushed red chili flakes
    • Garnish: fresh parsley, chopped

    Method

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

    1) Cook the soba noodles (boil in water for 10 mins or until soft). Rinse with cold water (which lowers the glycemic index further, and also we want them cold anyway) and set aside.

    2) Make the dressing by blending the garlic, avocado oil, and soy cauce. Set it aside.

    3) Assemble the salad by thoroughly but gently mixing the noodles with the cucumber, carrot, tomatoes, and onion. Add the dressing, the chia seeds, and the chili flakes, and toss gently to combine.

    4) Serve, adding the parsley garnish.

    Enjoy!

    Want to learn more?

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

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  • Easy Quinoa Falafel

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    Falafel is a wonderful snack or accompaniment to a main, and if you’ve only had shop-bought, you’re missing out. Plus, with this quinoa-based recipe, it’s almost impossible to accidentally make them dry.

    You will need

    • 1 cup cooked quinoa
    • 1 cup chopped fresh parsley
    • ½ cup wholewheat breadcrumbs (or rye breadcrumbs if you’re avoiding wheat/gluten)
    • 1 can chickpeas, drained
    • 4 green onions, chopped
    • ½ bulb garlic, minced
    • 2 tbsp extra virgin olive oil, plus more for frying
    • 2 tbsp tomato paste
    • 1 tbsp apple cider vinegar
    • 2 tsp nutritional yeast
    • 2 tsp ground cumin
    • 1 tsp red pepper flakes
    • 1 tsp black pepper, coarse ground
    • 1 tsp dried thyme
    • ½ tsp MSG or 1 tsp low-sodium salt

    Method

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

    1) Blend all the ingredients in a food processor until it has an even, but still moderately coarse, texture.

    2) Shape into 1″ balls, and put them in the fridge to chill for about 20 minutes.

    3) Fry the balls over a medium-high heat until evenly browned—just do a few at a time, taking care to not overcrowd the pan.

    4) Serve! Great with salad, hummus, and other such tasty healthy snack items:

    Enjoy!

    Want to learn more?

    For those interested in more of what we have going on today:

    Take care!

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