10 Healthiest Foods You Should Eat In The Morning

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For many of us, our creative minds aren’t their absolute best first thing in the morning, and it’s easy to reach for what’s available, if we haven’t planned ahead.

So here’s some inspiration for the coming week! If you’re a regular coffee-and-toast person, at least consider alternating some of these with that:

  • Oatmeal with fresh fruit: fiber, energy, protein, vitamins and minerals (10almonds tip: we recommend making it as overnight oats! Same nutrients, lower glycemic index)
  • Greek yogurt parfait: probiotic gut benefits, along with all the goodness of fruit
  • Avocado toast: so many nutrients; most famous for the healthy fats, but there’s lots more in there too!
  • Egg + vegetable scramble: protein, healthy fats, vitamins and minerals, fiber
  • Smoothie bowl: many nutrients—But be aware that blending will reduce fiber and make the sugar quicker to enter your bloodstream. Still not bad as an occasional feature for the sake of variety, though!
  • Wholegrain pancakes: energy, fiber, and whatever your toppings! Fresh fruit is a top-tier choice; the video suggests maple syrup; we however invite you to try aged balsamic vinegar instead (sounds unlikely, we know, but try it and you’ll see; it is so delicious and your blood sugars will thank you too!)
  • Chia pudding: so many nutrients in this one; chia seeds are incredible!
  • Quinoa breakfast bowl: the healthy grains are a great start to the day, and contain a fair bit of protein too, and served with nuts, seeds, and diced fruit, many more nutrients get added to the mix. Unclear why the video-makers want to put honey or maple syrup on everything.
  • Berries: lots of vitamins, fiber, hydration, and very many polyphenols

For a quick visual overview, and a quick-start preparation guide for the ones that aren’t just “berries” or similar, enjoy this short (3:11) video:

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

PS: They said 10, and we only counted 9. Where is the tenth one? Who would say “10 things” and then ostensibly only have 9? Who would do such a thing?!

About that chia pudding…

It’s a great way to get a healthy dose of protein, healthy fats, antioxidants, and a lot of other benefits for the heart and brain:

The Tiniest Seeds With The Most Value

Enjoy!

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  • Elon Musk says ketamine can get you out of a ‘negative frame of mind’. What does the research say?

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    X owner Elon Musk recently described using small amounts of ketamine “once every other week” to manage the “chemical tides” that cause his depression. He says it’s helpful to get out of a “negative frame of mind”.

    This has caused a range of reactions in the media, including on X (formerly Twitter), from strong support for Musk’s choice of treatment, to allegations he has a drug problem.

    But what exactly is ketamine? And what is its role in the treatment of depression?

    It was first used as an anaesthetic

    Ketamine is a dissociative anaesthetic used in surgery and to relieve pain.

    At certain doses, people are awake but are disconnected from their bodies. This makes it useful for paramedics, for example, who can continue to talk to injured patients while the drug blocks pain but without affecting the person’s breathing or blood flow.

    Ketamine is also used to sedate animals in veterinary practice.

    Ketamine is a mixture of two molecules, usually referred to a S-Ketamine and R-Ketamine.

    S-Ketamine, or esketamine, is stronger than R-Ketamine and was approved in 2019 in the United States under the drug name Spravato for serious and long-term depression that has not responded to at least two other types of treatments.

    Ketamine is thought to change chemicals in the brain that affect mood.
    While the exact way ketamine works on the brain is not known, scientists think it changes the amount of the neurotransmitter glutamate and therefore changes symptoms of depression.

    How was it developed?

    Ketamine was first synthesised by chemists at the Parke Davis pharmaceutical company in Michigan in the United States as an anaesthetic. It was tested on a group of prisoners at Jackson Prison in Michigan in 1964 and found to be fast acting with few side effects.

    The US Food and Drug Administration approved ketamine as a general anaesthetic in 1970. It is now on the World Health Organization’s core list of essential medicines for health systems worldwide as an anaesthetic drug.

    In 1994, following patient reports of improved depression symptoms after surgery where ketamine was used as the anaesthetic, researchers began studying the effects of low doses of ketamine on depression.

    Depressed woman looks down
    Researchers have been investigating ketamine for depression for 30 years.
    SB Arts Media/Shutterstock

    The first clinical trial results were published in 2000. In the trial, seven people were given either intravenous ketamine or a salt solution over two days. Like the earlier case studies, ketamine was found to reduce symptoms of depression quickly, often within hours and the effects lasted up to seven days.

    Over the past 20 years, researchers have studied the effects of ketamine on treatment resistant depression, bipolar disorder, post-traumatic sress disorder obsessive-compulsive disorder, eating disorders and for reducing substance use, with generally positive results.

    One study in a community clinic providing ketamine intravenous therapy for depression and anxiety found the majority of patients reported improved depression symptoms eight weeks after starting regular treatment.

    While this might sound like a lot of research, it’s not. A recent review of randomised controlled trials conducted up to April 2023 looking at the effects of ketamine for treating depression found only 49 studies involving a total of 3,299 patients worldwide. In comparison, in 2021 alone, there were 1,489 studies being conducted on cancer drugs.

    Is ketamine prescribed in Australia?

    Even though the research results on ketamine’s effectiveness are encouraging, scientists still don’t really know how it works. That’s why it’s not readily available from GPs in Australia as a standard depression treatment. Instead, ketamine is mostly used in specialised clinics and research centres.

    However, the clinical use of ketamine is increasing. Spravato nasal spray was approved by the Australian Therapuetic Goods Administration (TGA) in 2021. It must be administered under the direct supervision of a health-care professional, usually a psychiatrist.

    Spravato dosage and frequency varies for each person. People usually start with three to six doses over several weeks to see how it works, moving to fortnightly treatment as a maintenance dose. The nasal spray costs between A$600 and $900 per dose, which will significantly limit many people’s access to the drug.

    Ketamine can be prescribed “off-label” by GPs in Australia who can prescribe schedule 8 drugs. This means it is up to the GP to assess the person and their medication needs. But experts in the drug recommend caution because of the lack of research into negative side-effects and longer-term effects.

    What about its illicit use?

    Concern about use and misuse of ketamine is heightened by highly publicised deaths connected to the drug.

    Ketamine has been used as a recreational drug since the 1970s. People report it makes them feel euphoric, trance-like, floating and dreamy. However, the amounts used recreationally are typically higher than those used to treat depression.

    Information about deaths due to ketamine is limited. Those that are reported are due to accidents or ketamine combined with other drugs. No deaths have been reported in treatment settings.

    Reducing stigma

    Depression is the third leading cause of disability worldwide and effective treatments are needed.

    Seeking medical advice about treatment for depression is wiser than taking Musk’s advice on which drugs to use.

    However, Musk’s public discussion of his mental health challenges and experiences of treatment has the potential to reduce stigma around depression and help-seeking for mental health conditions.

    Clarification: this article previously referred to a systematic review looking at oral ketamine to treat depression. The article has been updated to instead cite a review that encompasses other routes of administration as well, such as intravenous and intranasal ketamine.The Conversation

    Julaine Allan, Associate Professor, Mental Health and Addiction, Rural Health Research Institute, Charles Sturt University

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

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  • Mung Beans vs Soy Beans – Which is Healthier?

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    Our Verdict

    When comparing mung beans to soy beans, we picked the soy.

    Why?

    Mung beans are great, but honestly, it’s not close:

    In terms of macronutrients, soy has more than 2x the protein (of which, it’s also a complete protein, containing significant amounts of all essential amino acids) while mung beans have more than 2x the carbs. In their defense, mung beans also have very slightly more fiber, but the carb:fiber ratio is such that soy beans have the lower GI by far.

    When it comes to vitamins, mung beans have more of vitamins A, B3, B5, and, B9, while soy beans have more of vitamins B2, B6, C, E, K, and choline, making for a moderate win for soy beans, especially as that vitamin K is more than 7x as much as mung beans have.

    In the category of minerals, soy wins even more convincingly; soy beans have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. On the other hand, mung beans have more sodium.

    In short, while mung beans are a very respectable option, they don’t come close to meaningfully competing with soy.

    Want to learn more?

    You might like to read:

    How To Sprout Your Seeds, Grains, Beans, Etc

    Take care!

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  • Edam vs Gouda – Which is Healthier?

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    Our Verdict

    When comparing edam to gouda, we picked the edam.

    Why?

    There’s not a lot between them, but there are some differences:

    In terms of macros, their numbers are all close enough that one may beat the other by decimal place rounding, so we’ll call this a tie. Same goes for their fat type breakdowns; per 100g they both have 18g saturated, 8g monounsaturated, and 1g polyunsaturated.

    In the category of vitamins, edam has slightly more of vitamins A, B1, B2, and B3, while gouda has slightly more of vitamins B5 and B9. A modest 4:2 win for edam.

    When it comes to minerals, edam has more calcium, iron, and potassium, while gouda is not higher in any minerals. A more convincing win for edam.

    In short, enjoy either or both in moderation, but if you’re going to choose one over the other, edam is the way to go.

    Want to learn more?

    You might like to read:

    Can Saturated Fats Be Healthy?

    Take care!

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  • The Well Plated Cookbook – by Erin Clarke

    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.

    Clarke’s focus here is on what she calls “stealthy healthy”, with the idea of dishes that feel indulgent while being great for the health.

    The recipes, of which there are well over 100, are indeed delicious and easy to make without being oversimplified, and since she encourages the use of in-season ingredients, many recipes come with a “market swaps” substitution guide, to make each recipe seasonal.

    The book is largely not vegetarian, let alone vegan, but the required substitutions will be second-nature to any seasoned vegetarian or vegan. Indeed, “skip the meat sometimes” is one of the advices she offers near the beginning of the book, in the category of tips to make things even healthier.

    Bottom line: if you want to add dishes to your repertoire that are great for entertaining and still super-healthy, this book will be a fine addition to your collection.

    Click here to check out The Well Plated Cookbook, and get cooking!

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  • If Your Adult Kid Calls In Crisis…

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    Parent(s) To The Rescue?

    We’ve written before about the very common (yes, really, it is common) phenomenon of estrangement between parents and adult children:

    Family Estrangement & How To Fix It

    We’ve also written about the juggling act that can be…

    Managing Sibling Relationships In Adult Life

    …which includes dealing with such situations as supporting each other through difficult times, while still maintaining healthy boundaries.

    But what about when one’s [adult] child is in crisis?

    When a parent’s job never ends

    Hopefully, we have not been estranged (or worse, bereaved) by our children.

    In which case, when crisis hits, we are likely to be amongst the first to whom our children will reach out for support. Naturally, we will want to help. But how can we do that, and where (if applicable) to draw the line?

    No “helicopter parenting”

    If you’ve not heard the term “helicopter parenting”, it refers to the sort of parents who hover around, waiting to swoop in at a moment’s notice.

    This is most often applied to parents of kids of university age and downwards, but it’s worth keeping it in mind at any age.

    After all, we do want our kids to be able to solve their own problems if possible!

    So, if you’ve ever advised your kid to “take a deep breath and count to 10” (or even if you haven’t), then, consider doing that too, and then…

    Listen first!

    If your first reaction isn’t to join them in panic, it might be to groan and “oh not again”. But for now, quietly shelve that, and listen to whatever it is.

    See also: Active Listening (Without Sounding Like A Furby)

    And certainly, do your best to maintain your own calm while listening. Your kid is in all likelihood looking to you to be the rock in the storm, so let’s be that.

    Empower them, if you can

    Maybe they just needed to vent. If so, the above will probably cover it.

    More likely, they need help.

    Perhaps they need guidance, from your greater life experience. Sometimes things that can seem like overwhelming challenges to one person, are a thing we dealt with 20 or more years ago (it probably felt overwhelming to us at the time, too, but here we are, the other side of it).

    Tip: ask “are you looking for my guidance/advice/etc?” before offering it. Doing so will make it much more likely to be accepted rather than rejected as unsolicited advice.

    Chances are, they will take the life-ring offered.

    It could be that that’s not what they had in mind, and they’re looking for material support. If so…

    When it’s about money or similar

    Tip: it’s worth thinking about this sort of thing in advance (now is great, if you have adult kids), and ask yourself nowwhat you’d be prepared to give in that regard, e.g:

    • if they need money, how much (if any) are you willing and able to provide?
    • if they want/need to come stay with you, how prepared are you for that (including: if they want/need to actually move back in with you for a while, which is increasingly common these days)?

    Having these answers in your head ready will make the conversation a lot less difficult in the moment, and will avoid you giving a knee-jerk response you might regret (in either direction).

    Have a counteroffer up your sleeve if necessary

    Maybe:

    • you can’t solve their life problem for them, but you can help them find a therapist (if applicable, for example)
    • you can’t solve their money problem for them, but you can help them find a free debt advice service (if applicable, for example)
    • you can’t solve their residence problem for them, but you can help them find a service that can help with that (if applicable, for example)

    You don’t need to brainstorm now for every option; you’re a parent, not Batman. But it’s a lot easier to think through such hypothetical thought-experiments now, than it will be with your fraught kid on the phone later.

    Magic words to remember: “Let’s find a way through this for you”

    Don’t forget to look after yourself

    Many of us, as parents, will tend to not think twice before sacrificing something for our kid(s). That’s generally laudable, but we must avoid accidentally becoming “the giving tree” who has nothing left for ourself, and that includes our mental energy and our personal peace.

    That doesn’t mean that when your kid comes in crisis we say “Shh, stop disturbing my personal peace”, but it does mean that we remember to keep at least some boundaries (also figure out now what they are, too!), and to take care of ourselves too.

    The following article was written with a slightly different scenario in mind, but the advice remains just as valid here:

    How To Avoid Carer Burnout (Without Dropping Care)

    Take care!

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  • Caffeine: Cognitive Enhancer Or Brain-Wrecker?

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    The Two Sides Of Caffeine

    Bar chart showing varying opinions on caffeine, with the largest number considering it a safe cognitive enhancer, and progressively fewer respondents viewing it as a moderately safe recreational drug, a substance with addictive properties that make

    We asked you for your health-related opinions on caffeine itself, not necessarily the coffee, tea, energy drinks, etc that might contain it.

    We have, by the way previously written about the health effects of coffee and tea specifically:

    As for our question about caffeine itself, though, we got the above-depicted, below-described, set of results:

    • About 59% said “caffeine is a safe stimulant and cognitive enhancer”
    • About 31% said “caffeine is a moderately safe recreational drug”
    • About 8% said “caffeine’s addictive properties make it de facto bad”
    • One (1) person said “caffeine will leave you a trembling exhausted wreck”

    But what does the science say?

    Caffeine is addictive: True or False?

    True, though one will find occasional academics quibbling the definition. Most of the studies into the mechanisms of caffeine addiction have been conducted on rats, but human studies exist too and caffeine is generally considered addictive for humans, for example:

    Caffeine addiction and determinants of caffeine consumption among health care providers: a descriptive national study

    See also:

    The caffeine dilemma: unraveling the intricate relationship between caffeine use disorder, caffeine withdrawal symptoms and mental well-being in adults

    Notwithstanding its addictive status, caffeine is otherwise safe: True or False?

    True-ish, for most people. Some people with heart conditions or a hypersensitivity to caffeine may find it is not safe for them at all, and for the rest of us, the dose makes the poison. For example:

    Can too much caffeine kill you? Although quite rare, caffeine can be fatal in cases of overdose; such circumstances are generally not applicable to healthy individuals who typically consume caffeine via beverages such as tea or coffee.❞

    ~ Dr. Jose Antonio et al.

    Read more: Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?

    this paper, by the way, also includes a good example of academics quibbling the definition of addiction!

    Caffeine is a cognitive enhancer: True or False?

    True, but only in the case of occasional use. If you are using it all the time, your physiology will normalize it and you will require caffeine in order to function at your normal level. To attain higher than that, once addicted to caffeine, would now require something else.

    Read more: Caffeine: benefits and drawbacks for technical performance

    Caffeine will leave you a trembling exhausted wreck: True or False?

    True or False depending on usage:

    • The famously moderate 3–5 cups per day will not, for most people, cause any such problems.
    • Using/abusing it to make up for lost sleep (or some other source of fatigue, such as physical exhaustion from exertion), however, is much more likely to run into problems.

    In the latter case, caffeine really is the “payday loan” of energy! It’ll give you an adrenal boost now (in return, you must suffer the adrenal dumping later, along with lost energy expended in the adrenaline surge), and also, the tiredness that you thought was gone, was just caffeine’s adenosine-blocking activities temporarily preventing you from being able to perceive the tiredness. So you’ll have to pay that back later, with interest, because of the extra time/exertion too.

    Want to make caffeine a little more gentle on your system?

    Taking l-theanine alongside caffeine can ameliorate some of caffeine’s less wonderful effects—and as a bonus, l-theanine has some nifty benefits of its own, too:

    L-Theanine: What’s The Tea?

    Enjoy!

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