The Complete Anti-Inflammatory Diet for Beginners – by Dorothy Calimeris and Lulu Cook

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First, about the authors: notwithstanding the names, Calimeris is the cook, and Cook is the nutritionist (and an RDN at that).

As for the book: we get a good primer on the science of inflammation, what it is, why it happens, what things are known to cause/trigger it, and what things are known to fight it. They do also go outside of nutrition a bit for this, speaking briefly on other lifestyle factors too, but the main focus is of course nutrition.

As for the recipes: while distinctly plants-forward (as one might expect of an anti-inflammatory eating book), it’s not outright vegan or even vegetarian, indeed, in the category of main dishes, there are sections for:

  • Vegetarian and vegan
  • Fish and shellfish
  • Poultry and meat

…as well as, before and after those, sections for breakfast and brunch and snacks and sweets. As well as a not-to-be-underestimated section, for sauces, condiments, and dressings. This is important, because those are quite often the most inflammatory parts of an otherwise healthy meal! So being able to make anti-inflammatory versions is a real boon.

The recipes are mostly not illustrated, but the steps are very clearly described and easy to follow.

Bottom line: if inflammation is currently on your to-tackle list, this book will be an excellent companion in the kitchen.

Click here to check out The Complete Anti-Inflammatory Diet For Beginners, and give your immune system some care!

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Recommended

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  • Gut Feelings – by Dr Will Cole
    Uncover the powerful connection between gut health and mental health. Dr. Cole’s book offers tips, tricks, and a 21-day plan to improve your relationship with food and reduce inflammation.

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  • As The Summer Gets Hotter Still…

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    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    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

    ❝I would love to see an article about heat dehydrated illness….so much of the US is under hot conditions. I had an fainting sweating episode and now trying to recoup from it. What should we do? Drink water,rest…???❞

    We have done some of this, but it’s always a good one to revisit! Last summer (N. Hemisphere summer), we wrote this:

    Stay Safe From Heat Exhaustion & Heatstroke!

    …and this year, it’s getting hotter still (and is already the hottest summer on record), with certainly much of the US seriously affected, as you say. Next year, it will probably be worse again; climate change is getting predictable like that, and likely will continue until fixed. We are but a health science publication, so we can’t fix the world’s climate, but we can reiterate the above advice, and urge everyone to take it seriously.

    Note: heat exhaustion and heatstroke kill. Yes, we’re including heat exhaustion in that, because by the time you get heat exhaustion, you’re often not in the best state of mind to take the correct steps to avoid the heatstroke that follows.

    To think otherwise would be akin to thinking “falling never killed anyone; it’s only when you stop falling that it’s dangerous”.

    This summer, we did also write this more niche article:

    Surviving Summer While Fat

    …whose advice won’t apply to everyone, but will be helpful to some, and honestly, some of that advice does go for everyone.

    One thing we didn’t write about in those articles that we’ll add here:

    Humidity is dangerous:

    • Dry heat: you sweat, the sweat evaporates, cooling you. As well as losing heat, you’ve also now lost water and salts, which you’ll need to replenish, but your body is operating correctly.
    • Humid heat: you sweat, and now you are just sweaty until further notice. It doesn’t evaporate because the surrounding humidity doesn’t provide the physics for that. Not only are you not losing heat through evaporating sweat, but also, if you’re wearing clothes, that’s now an insulating layer you’re wearing.

    …so that means, watch the humidity as carefully as you watch the temperature, and when it’s high, get extra serious about finding ways to keep yourself cool (e.g. shade, rest, cooling showers etc if you can, that kind of thing).

    Take care!

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  • How can I stop using food to cope with negative emotions?

    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.

    Have you ever noticed changes in your eating habits when you are sad, bored or anxious?

    Many people report eating either more, or less, as a way of helping them to cope when they experience difficult emotions.

    Although this is a very normal response, it can take the pleasure out of eating, and can become distressing and bring about other feelings of shame and self-criticism.

    Adding to the complexity of it all, we live in a world where diet culture is unavoidable, and our relationship to eating, food and body image can become complicated and confusing.

    Drazen Zigic/Shutterstock

    Emotional eating is common

    “Emotional eating” refers to the eating behaviours (typically eating more) that occur in response to difficult emotions.

    Research shows around 20% of people regularly engage in emotional eating, with a higher prevalence among adolescents and women. In a study of more than 1,500 adolescents, 34% engaged in emotional eating while sad and 40% did so while anxious.

    Foods consumed are often fast-foods and other energy-dense, nutrient-poor convenience foods.

    Stress, strong emotions and depression

    For some people, emotional eating was simply a habit formed earlier in life that has persisted over time.

    But other factors might also contribute to the likelihood of emotional eating. The physiological effects of stress and strong emotions, for example, can influence hormones such as cortisol, insulin and glucose, which can also increase appetite.

    Increased impulsivity (behaving before thinking things through), vulnerability to depression, a tendency to ruminate and difficulties regulating emotions also increase the likelihood of emotional eating.

    Man stands in kitchenette
    Depression increases the likelihood of emotional eating. TommyStockProject/Shutterstock

    So what do you do?

    First, know that fluctuations in eating are normal. However, if you find that the way you eat in response to difficult emotions is not working for you, there are a few things you can do.

    Starting with small things that are achievable but can have a huge impact, such as prioritising getting enough sleep and eating regularly.

    Then, you can start to think about how you handle your emotions and hunger cues.

    Expand your emotional awareness

    Often we label emotions as good or bad, and this can result in fear, avoidance, and unhelpful coping strategies such as emotional eating.

    But it’s also important to differentiate the exact emotion. This might be feeling isolated, powerless or victimised, rather than something as broad as sad.

    By noticing what the emotion is, we can bring curiosity to what it means, how we feel in our minds and bodies, and how we think and behave in response.

    Tap into your feelings of hunger and fullness

    Developing an intuitive way of eating is another helpful strategy to promote healthy eating behaviours.

    Intuitive eating means recognising, understanding and responding to internal signals of hunger and fullness. This might mean tuning in to and acknowledging physical hunger cues, responding by eating food that is nourishing and enjoyable, and identifying sensations of fullness.

    Intuitive eating encourages flexibility and thinking about the pleasure we get from food and eating. This style of eating also allows us to enjoy eating out with friends, and sample local delicacies when travelling.

    It can also reduce the psychological distress from feeling out of control with your eating habits and the associated negative body image.

    Friends eat dinner out
    Try to be flexible in thinking about the pleasure of food and eating with friends. La Famiglia/Shutterstock

    When is it time to seek help?

    For some people, the thoughts and behaviours relating to food, eating and body image can negatively impact their life.

    Having the support of friends and family, accessing online resources and, in some instances, seeing a trained professional, can be very helpful.

    There are many therapeutic interventions that work to improve aspects associated with emotional eating. These will depend on your situation, needs, stage of life and other factors, such as whether you are neurodivergent.

    The best approach is to engage with someone who can bring compassion and understanding to your personal situation, and work with you collaboratively. This work might include:

    • unpacking some of the patterns that could be underlying these emotions, thoughts and behaviours
    • helping you to discover your emotions
    • supporting you to process other experiences, such as trauma exposure
    • developing a more flexible and intuitive way of eating.

    One of the dangers that can occur in response to emotional eating is the temptation to diet, which can lead to disordered eating, and eating disorder behaviours. Indicators of a potential eating disorder can include:

    • recent rapid weight loss
    • preoccupation with weight and shape (which is usually in contrast to other people’s perceptions)
    • eating large amounts of food within a short space of time (two hours or less) and feeling a sense of loss of control
    • eating in secret
    • compensating for food eaten (with vomiting, exercise or laxatives).

    Evidence-based approaches can support people experiencing eating disorders. To find a health professional who is informed and specialises in this area, search the Butterfly Foundation’s expert database.


    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14, or the Butterfly Foundation on 1800 ED HOPE (1800 33 4673).

    Inge Gnatt, PhD Candidate, Lecturer in Psychology, Swinburne University of Technology

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

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  • Blueberries vs Banana – 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 blueberries to banana, we picked the banana.

    Why?

    Surprise, that which is more expensive is not always commensurately more healthy! A lot of the price difference between bananas and blueberries comes down to:

    • ease of transport (unripe bananas can be transported quite easily without too much risk of bruising; unripe blueberries can’t even be usefully picked)
    • shelf-life (unripe bananas will take their time to ripen; the already-ripe blueberries will often go bad very quickly)

    For this reason, frozen blueberries are a great option for budget-friendly berries. But, onto the comparisons:

    In terms of macros, bananas have slightly more protein, carbs, and fiber, and the slightly lower glycemic index. Really, both are good, but by the numbers, bananas win.

    When it comes to vitamins, blueberries have more of vitamins B1, C, E, and K, while bananas have more of vitamins A, B2, B3, B5, B6, B9, and choline. Another win for bananas, though of course we could quibble which vitamins are most likely to be not found in sufficient abundance in the rest of one’s diet, but as it is, we just compared the nutrients head-to-head without trying to guess the rest of someone’s diet.

    In the category of minerals, blueberries have more calcium and manganese, while bananas have more copper, magnesium, phosphorus, potassium, and selenium. Another win for bananas.

    As for polyphenols, this is where blueberries shine, with a lot more than bananas (difficult to calculate exactly due to variations, but, in the order of hundreds of times more). A win for blueberries this time.

    Adding up the section gives us an overall win for bananas, but by all means enjoy either or both; perhaps even together!

    Want to learn more?

    You might like to read:

    Blueberry & Banana Collagen Baked Oats ← You will love this recipe! And… Good news for vegans/vegetarians: while we include an optional tablespoon of collagen powder in this recipe, the whole recipe is already geared around collagen synthesis, so it’s very collagen-boosting even with just the plants, providing collagen’s building blocks of protein, zinc, and vitamins C and D (your miraculous body will use these to assemble the collagen inside you).

    Enjoy!

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Related Posts

  • The Anti-Viral Gut – by Dr. Robynne Chutkan
  • Get The Right Help For Your Pain

    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.

    How Much Does It Hurt?

    Sometimes, a medical professional will ask us to “rate your pain on a scale of 1–10”.

    It can be tempting to avoid rating one’s pain too highly, because if we say “10” then where can we go from there? There is always a way to make pain worse, after all.

    But that kind of thinking, however logical, is folly—from a practical point of view. Instead of risking having to give an 11 later, you have now understated your level-10 pain as a “7” and the doctor thinks “ok, I’ll give Tylenol instead of morphine”.

    A more useful scale

    First, know this:

    Zero is not “this is the lowest level of pain I get to”.

    Zero is “no pain”.

    As for the rest…

    1. My pain is hardly noticeable.
    2. I have a low level of pain; I am aware of my pain only when I pay attention to it.
    3. My pain bothers me, but I can ignore it most of the time.
    4. I am constantly aware of my pain, but can continue most activities.
    5. I think about my pain most of the time; I cannot do some of the activities I need to do each day because of the pain.
    6. I think about my pain all of the time; I give up many activities because of my pain.
    7. I am in pain all of the time; It keeps me from doing most activities.
    8. My pain is so severe that it is difficult to think of anything else. Talking and listening are difficult.
    9. My pain is all that I can think about; I can barely move or talk because of my pain.
    10. I am in bed and I can’t move due to my pain; I need someone to take me to the emergency room because of my pain.

    10almonds tip: are you reading this on your phone? Screenshot the above, and keep it for when you need it!

    One extra thing to bear in mind…

    Medical staff will be more likely to believe a pain is being overstated, on a like-for-like basis, if you are a woman, or not white, or both.

    There are some efforts to compensate for this:

    A new government inquiry will examine women’s pain and treatment. How and why is it different?

    Some other resources of ours:

    Take care!

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  • A new emergency procedure for cardiac arrests aims to save more lives – here’s how it works

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    As of January this year, Aotearoa New Zealand became just the second country (after Canada) to adopt a groundbreaking new procedure for patients experiencing cardiac arrest.

    Known as “double sequential external defibrillation” (DSED), it will change initial emergency response strategies and potentially improve survival rates for some patients.

    Surviving cardiac arrest hinges crucially on effective resuscitation. When the heart is working normally, electrical pulses travel through its muscular walls creating regular, co-ordinated contractions.

    But if normal electrical rhythms are disrupted, heartbeats can become unco-ordinated and ineffective, or cease entirely, leading to cardiac arrest.

    Defibrillation is a cornerstone resuscitation method. It gives the heart a powerful electric shock to terminate the abnormal electrical activity. This allows the heart to re-establish its regular rhythm.

    Its success hinges on the underlying dysfunctional heart rhythm and the proper positioning of the defibrillation pads that deliver the shock. The new procedure will provide a second option when standard positioning is not effective.

    Using two defibrillators

    During standard defibrillation, one pad is placed on the right side of the chest just below the collarbone. A second pad is placed below the left armpit. Shocks are given every two minutes.

    Early defibrillation can dramatically improve the likelihood of surviving a cardiac arrest. However, around 20% of patients whose cardiac arrest is caused by “ventricular fibrillation” or “pulseless ventricular tachycardia” do not respond to the standard defibrillation approach. Both conditions are characterised by abnormal activity in the heart ventricles.

    DSED is a novel method that provides rapid sequential shocks to the heart using two defibrillators. The pads are attached in two different locations: one on the front and side of the chest, the other on the front and back.

    A single operator activates the defibrillators in sequence, with one hand moving from the first to the second. According to a recent randomised trial in Canada, this approach could more than double the chances of survival for patients with ventricular fibrillation or pulseless ventricular tachycardia who are not responding to standard shocks.

    The second shock is thought to improve the chances of eliminating persistent abnormal electrical activity. It delivers more total energy to the heart, travelling along a different pathway closer to the heart’s left ventricle.

    Evidence of success

    New Zealand ambulance data from 2020 to 2023 identified about 1,390 people who could potentially benefit from novel defibrillation methods. This group has a current survival rate of only 14%.

    Recognising the potential for DSED to dramatically improve survival for these patients, the National Ambulance Sector Clinical Working Group updated the clinical procedures and guidelines for emergency medical services personnel.

    The guidelines now specify that if ventricular fibrillation or pulseless ventricular tachycardia persist after two shocks with standard defibrillation, the DSED method should be administered. Two defibrillators need to be available, and staff must be trained in the new approach.

    Though the existing evidence for DSED is compelling, until recently it was based on theory and a small number of potentially biased observational studies. The Canadian trial was the first to directly compare DSED to standard treatment.

    From a total of 261 patients, 30.4% treated with this strategy survived, compared to 13.3% when standard resuscitation protocols were followed.

    The design of the trial minimised the risk of other factors confounding results. It provides confidence that survival improvements were due to the defibrillation approach and not regional differences in resources and training.

    The study also corroborates and builds on existing theoretical and clinical scientific evidence. As the trial was stopped early due to the COVID-19 pandemic, however, the researchers could recruit fewer than half of the numbers planned for the study.

    Despite these and other limitations, the international group of experts that advises on best practice for resuscitation updated its recommendations in 2023 in response to the trial results. It suggested (with caution) that emergency medical services consider DSED for patients with ventricular fibrillation or pulseless ventricular tachycardia who are not responding to standard treatment.

    Training and implementation

    Although the evidence is still emerging, implementation of DSED by emergency services in New Zealand has implications beyond the care of patients nationally. It is also a key step in advancing knowledge about optimal resuscitation strategies globally.

    There are always concerns when translating an intervention from a controlled research environment to the relative disorder of the real world. But the balance of evidence was carefully considered before making the decision to change procedures for a group of patients who have a low likelihood of survival with current treatment.

    Before using DSED, emergency medical personnel undergo mandatory education, simulation and training. Implementation is closely monitored to determine its impact.

    Hospitals and emergency departments have been informed of the protocol changes and been given opportunities to ask questions and give feedback. As part of the implementation, the St John ambulance service will perform case reviews in addition to wider monitoring to ensure patient safety is prioritised.

    Ultimately, those involved are optimistic this change to cardiac arrest management in New Zealand will have a positive impact on survival for affected patients.The Conversation

    Vinuli Withanarachchie, PhD candidate, College of Health, Massey University; Bridget Dicker, Associate Professor of Paramedicine, Auckland University of Technology, and Sarah Maessen, Research Associate, Auckland University of Technology

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

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  • The Coffee-Cortisol Connection, And Two Ways To Tweak It For Health

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    Health opinions on coffee vary from “it’s an invigorating, healthful drink” to “it will leave you a shaking frazzled wreck”. So, what’s the truth and can we enjoy it healthily? Dr. Alan Mandell weighs in:

    Enjoy it, but watch out!

    Dr. Mandell is speaking only for caffeinated coffee in this video, and to this end, he’s conflating the health effects of coffee and caffeine. A statistically reasonable imprecision, since most people drink coffee with its natural caffeine in, but we’ll make some adjustment to his comments below, to disambiguate which statements are true for coffee generally, and which are true for caffeine:

    • Drinking coffee caffeine first thing in the morning may not be ideal due to dehydration from overnight water loss.
    • Coffee caffeine is a diuretic, which means an increase in urination, thus further dehydrating the body.
    • Coffee contains great antioxidants, which are of course beneficial for the health in general.
    • Cortisol, the body’s stress hormone, is generally at its peak in the morning. This is, in and of itself, good and correct—it’s how we wake up.
    • Coffee caffeine consumption raises cortisol levels even more, leading to increased alertness and physical readiness, but it is possible to have too much of a good thing, and in this case, problems can arise because…
    • Elevated cortisol from early coffee caffeine drinking can build tolerance, leading to the need for more coffee caffeine over time.
    • It’s better, therefore, to defer drinking coffee caffeine until later in the morning when cortisol levels naturally drop.
    • All of this means that drinking coffee caffeine first thing can disrupt the neuroendocrine system, leading to fatigue, depression, and general woe.
    • Hydrate first thing in the morning before consuming coffee caffeine to keep the body balanced and healthy.

    What you can see from this is that coffee and caffeine are not, in fact, interchangeable words, but the basic message is clear and correct: while a little spike of cortisol in the morning is good, natural, and even necessary, a big spike is none of those things, and caffeine can cause a big spike, and since for most people caffeine is easy to build tolerance to, there will indeed consistently be a need for more, worsening the problem.

    In terms of hydration, it’s good to have water (or better yet, herbal tea) on one’s nightstand to drink when one wakes up.

    If coffee is an important morning ritual for you, consider finding a good decaffeinated version for at least your first cup (this writer is partial to Lavazza’s “Dek Intenso”—which is not the same as their main decaf line, by the way, so do hold out for the “Dek Intenso” if you want to try my recommendation).

    Decaffeinated coffee is hydrating and will not cause a cortisol spike (unless for some reason you find coffee as a concept very stressful in which case, yes, the stressor will cause a stress response).

    Anyway, for more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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    Learn to Age Gracefully

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