Flexible Dieting – by Alan Aragon
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This is the book from which we were working, for the most part, in our recent Expert Insights feature with Alan Aragon. We’ll re-iterate here: despite not being a Dr. Aragon, he’s a well-published research scientist with decades in the field of nutritional science, as well as being a personal trainer and fitness educator.
As you may gather from our other article, there’s a lot more to this book than “eat what you like”. Specifically, as the title suggests, there’s a lot of science—decades of it, and while we had room to cite a few studies in our article, he cites many many more; several citations per page of a 288-page book.
So, that sets the book apart from a lot of its genre; instead of just “here’s what some gym-bro thinks”, it’s “here’s what decades of data says”.
Another strength of this book is how clearly he explains such a lot of science—he explains terms as they come up, as well as having a generous glossary. He also explains things clearly and simply without undue dumbing down—just clarity of communication.
The style is to-the-point and instructional; it’s neither full of fitness-enthusiast hype nor dry academia, and keeps a light and friendly conversational tone throughout.
Bottom line: if you’d like to get your diet in order and you want to do it right while also knowing which things still need attention (and why) and which you can relax about (and why), then this book will get you there.
Click here to check out Flexible Dieting, and take an easy, relaxed control of yours!
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Maca Root’s Benefits For The Mood And The Ability
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Maca Root: What It Does And Doesn’t Do
Maca root, or Lepidium meyenii, gets thought of as a root vegetable, though it’s in fact a cruciferous vegetable and more closely related to cabbage—notwithstanding that it also gets called “Peruvian ginseng”.
- Nutritionally, it’s full of all manner of nutrients (vitamins, minerals, fiber, and a wide array of phytochemicals)
- Medicinally, it’s long enjoyed traditional use against a wide variety of illnesses, including respiratory infections and inflammatory diseases.
It’s also traditionally an aphrodisiac.
Is it really anti-inflammatory?
Probably not… Unless fermented. This hasn’t been studied deeply, but a 2023 study found that non-fermented and fermented maca root extracts had opposite effects in this regard:
However, this was an in vitro study, so we can’t say for sure that the results will carry over to humans.
Is it really an aphrodisiac?
Actually yes, it seems so. Here’s a study in which 45 women with antidepressant-induced sexual dysfunction found it significantly improved both libido and sexual function:
❝In summary, maca root may alleviate antidepressant-induced sexual dysfunction as women age, particularly in the domain of orgasm❞
~ Dr. Christina Dording et al.
Read in full: A Double-Blind Placebo-Controlled Trial of Maca Root as Treatment for Antidepressant-Induced Sexual Dysfunction in Women
As for men, well these mice (not technically men) found it beneficial too:
Effects of combined extracts of Lepidium meyenii and Allium tuberosum Rottl. on [e-word] dysfunction
(pardon the censorship; we’re trying to avoid people’s spam filters)
It did also improve fertility (and, actually in real men this time):
Does Lepidium meyenii (Maca) improve seminal quality?
Oh, to be in the mood
Here’s an interesting study in which 3g/day yielded significant mood improvement in these 175 (human) subjects:
And yes, it was found to be “well-tolerated” which is scientist-speak for “this appears to be completely safe, but we don’t want to commit ourselves to an absolutist statement and we can’t prove a negative”.
Oh, to have the energy
As it turns out, maca root does also offer benefits in this regard too:
(that’s not an added ingredient; it’s just a relevant chemical that the root naturally contains)
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon 😎
Enjoy!
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How To Really Look After Your Joints
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The Other Ways To Look After Your Joints
When it comes to joint health, most people have two quick go-to items:
- Stretching
- Supplements like omega-3 and glucosamine sulfate
Stretching, and specifically, mobility exercises, are important! We’ll have to do a main feature on these sometime soon. But for today, we’ll just say: yes, gentle daily stretches go a long way, as does just generally moving more.
And, those supplements are not without their merits. For example:
- Effect of omega-3 on painful symptoms of patients with osteoarthritis of the synovial joints: systematic review and meta-analysis
- Glucosamine sulfate in the treatment of knee osteoarthritis symptoms: a randomized, double-blind, placebo-controlled study using acetaminophen as a side comparator
Of those, glucosamine sulfate may have an extra benefit in now just alleviating the symptoms, but also slowing the progression of degenerative joint conditions (like arthritis of various kinds). This is something it shares with chondroitin sulfate:
Effect of glucosamine or chondroitin sulfate on the osteoarthritis progression: a meta-analysis
An unlikely extra use for the humble cucumber…
As it turns out, cucumber extract beats glucosamine and chondroitin by 200%, at 1/135th of the dose.
You read that right, and it’s not a typo. See for yourself:
Reduce inflammation, have happier joints
Joint pain and joint degeneration in general is certainly not just about inflammation; there is physical wear-and-tear too. But combatting inflammation is important, and turmeric, which we’ve done a main feature on before, is a potent helper in this regard:
See also: Keep Inflammation At Bay
(a whole list of tips for, well, keeping inflammation at bay)
About that wear-and-tear…
Your bones and joints are made of stuff, and that stuff needs to be replaced. As we get older, the body typically gets worse at replacing it in a timely and efficient fashion. We can help it do its job, by giving it more of the stuff it needs.
And what stuff is that?
Well, minerals like calcium and phosphorus are important, but a lot is also protein! Specifically, collagen. We did a main feature on this before, which is good, as it’d take us a lot of space to cover all the benefits here:
We Are Such Stuff As Fish Are Made Of
Short version? People take collagen for their skin, but really, its biggest benefit is for our bones and joints!
Wrap up warmly and… No wait, skip that.
If you have arthritis, you may indeed “feel it in your bones” when the weather changes. But the remedy for that is not to try to fight it, but rather, to strengthen your body’s ability to respond to it.
The answer? Cryotherapy, with ice baths ranking top:
- Effects of an Exercise Program and Cold-Water Immersion Recovery in Patients with Rheumatoid Arthritis (RA): Feasibility Study
- Effectiveness of home-based conventional exercise and cryotherapy on daily living activities in patients with knee osteoarthritis: A randomized controlled clinical trial
- Local Cryotherapy, Comparison of Cold Air and Ice Massage on Pain and Handgrip Strength in Patients with Rheumatoid Arthritis
Note that this can be just localized, so for example if the problem joints are your wrists, a washing-up bowl with water and ice will do just nicely.
Note also that, per that last study, a single session will only alleviate the pain, not the disease itself. For that (per the other studies) more sessions are required.
We did a main feature about cryotherapy a while back, and it explains how and why it works:
A Cold Shower A Day Keeps The Doctor Away?
Take care!
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Ex-Cyclone Alfred has left flooding in its wake. Here’s how floods affect our health
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Ex-Cyclone Alfred is bringing significant rainfall to southeast Queensland and the Northern Rivers of New South Wales. Flooding has hit Lismore, Ballina, Grafton, Brisbane and Hervey Bay, which received 150 mm of rainfall in two hours this morning.
Tragically, a 61-year-old man died after being swept away in floodwaters near Dorrigo in northern New South Wales.
More heavy rain and flash flooding is expected in the coming days as the weather system moves inland and weakens.
Climate change is making these weather events more intense and frequent. Earlier this year, far north Queensland experienced major flooding. As residents of the Northern Rivers, this latest disaster is especially tough because only three years ago we faced the catastrophic 2022 floods.
We’ve studied the impact of floods on human health and wellbeing, and found floods are linked to a range of physical and mental health effects in both the short- and long-term.
So what might you experience if you live in an area affected by these floods?
We reviewed the evidence
We recently reviewed research on the physical and mental health impacts of floods across mainland Australia. We included 69 studies in our review, published over 70 years. The majority were from the past ten years, examining the effects of floods in Queensland and NSW.
These studies suggest people can expect a range of health impacts. Immediate physical health effects of floods include drowning, falls and injuries.
Chronic diseases such as diabetes or renal disease can also worsen due to factors such as reduced access to transport, health-care services, medications and hospitals.
Exposure to contaminated floodwaters can lead to skin infections, while respiratory problems can occur due to mould and damp housing in the aftermath of floods.
Floods also create ideal conditions for mosquito borne infections such as Ross River virus and Murray Valley encephalitis, while also spreading infectious diseases including leptospirosis, a bacterial infection from contaminated soil.
There are mental health consequences too
Our review showed floods also affect mental health. The more you’re exposed to floodwaters in your home or business, the worse the mental health impacts are likely to be.
The After the Flood study examined mental health and wellbeing outcomes six months after the 2017 flood in the Northern Rivers. It found people who had floodwater in their home, yard or business, or who were displaced from their home for a more than six months, were much more likely to have probable post-traumatic stress disorder, anxiety or depression, compared to those who didn’t experience flooding or weren’t displaced.
Repeated natural disasters could compound these mental health consequences. Southeast Queensland and the Northern Rivers in NSW have experienced multiple disasters over recent years. The Northern Rivers faced major flooding in 2017, bushfires in 2020, further major floods in 2022, and now Cyclone Alfred in 2025. These repeated disasters have taken a toll on our community, creating a seemingly never-ending cycle of recovery, rebuilding and preparation for the next disaster.
Our understanding of the unique challenges faced by communities which experience multiple disasters is still growing. However, a recent Australian study showed exposure to repeated disasters has a compounding effect on people’s mental health, leading to worse mental health outcomes compared to people who experience a single disaster.
Mums and babies
The health effects of floods extend far beyond the initial emergency and beyond the infections and mental health consequences you might expect.
The Queensland Flood Study tracked pregnant women exposed to the 2011 Brisbane floods. Researchers assessed mothers’ stress related to the flood and tracked them and their children at six weeks old, six months, 16 months, 2.5 years, four and six years. It found some links between prenatal stress and developmental outcomes in children.
Some evidence suggests maternal stress from floods can affect children’s development. Nastyaofly/Shutterstock While the health effects after flooding are diverse, the research to date is not comprehensive. We need to learn more about how floods contribute to or exacerbate existing chronic illnesses, disability and long-term mental health issues.
The impacts are inequitable
Flooding exposes and worsens existing inequalities. Socially vulnerable groups are more likely to be exposed to flooding in their homes and have less access to resources to respond and recover from these events, putting some groups at higher risk of negative health impacts afterwards.
Some research has looked at the disproportionate impacts on people with disabilities and their carers, First Nations communities and people from disadvantaged backgrounds.
After the 2017 Northern Rivers floods, for example, people with disability and their carers were more likely than others to:
- experience disrupted access to food, support networks and essentials such as health care and social services
- continue to be distressed about the flood six months after it happened
- be at relatively high risk of post-traumatic stress disorder six months after the flood.
However, targeted flood research exploring the experiences of these vulnerable groups in Australia is limited.
Moving forward, it’s vital we examine the varied impacts of flood events for more vulnerable groups, so we can better support them in the wake of devastating events such as Cyclone Alfred.
If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.
Jodie Bailie, Senior Research Fellow, The University Centre for Rural Health and The Centre for Disability Research and Policy, University of Sydney; Jo Longman, Senior Research Fellow, The University Centre for Rural Health, University of Sydney; Rebecca McNaught, Research Fellow, Rural and Remote Health, University of Sydney, and Ross Bailie, School of Public Health, Honorary Professor, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Lost Connections – by Johann Hari
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Johann Hari had a long journey through (and out of!) depression, and shares his personal findings, including his disappointment with medical options, and a focus on the external factors that lead to depression.
And that’s key to this book—while he acknowledges later in the book that there are physiological factors involved in depression, he wants to look past things we can’t change (like genes accounting for 37% of depression) or things that there may be unwanted side-effects to changing (as in the case of antidepressants, for many people), to things we genuinely can choose.
And no, it’s not a “think yourself happy” book either; rather, it looks at nine key external factorsthat a) influence depression b) can mostly be changed.
If the book has a downside, it’s that the author does tend to extrapolate his own experience a lot more than might be ideal. If SSRIs didn’t help him, they are useless, and also the only kind of antidepressant. If getting into a green space helped him, a Londoner, someone who lives in the countryside will not be depressed in the first place. And so forth. It can also be argued that he cherry-picked data to arrive at some of his pre-decided conclusions. He also misinterprets data sometimes; which is understandable; he is after all a journalist, not a scientist.
Nevertheless, he offers a fresh perspective with a lot of ideas, and whether or not we agree with them all, new ideas tend to be worth reading. And if even one of his nine ideas helps you, that’s a win.
Bottom line: if you’d like to explore the treatment of depression from a direction other than medicalization or psychotherapy, then this is will be a good book for you.
Click here to check out Lost Connections, and reforge yours!
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Some women’s breasts can’t make enough milk, and the effects can be devastating
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Many new mothers worry about their milk supply. For some, support from a breastfeeding counsellor or lactation consultant helps.
Others cannot make enough milk no matter how hard they try. These are women whose breasts are not physically capable of producing enough milk.
Our recently published research gives us clues about breast features that might make it difficult for some women to produce enough milk. Another of our studies shows the devastating consequences for women who dream of breastfeeding but find they cannot.
Some breasts just don’t develop
Unlike other organs, breasts are not fully developed at birth. There are key developmental stages as an embryo, then again during puberty and pregnancy.
At birth, the breast consists of a simple network of ducts. Usually during puberty, the glandular (milk-making) tissue part of the breast begins to develop and the ductal network expands. Then typically, further growth of the ductal network and glandular tissue during pregnancy prepares the breast for lactation.
But our online survey of women who report low milk supply gives us clues to anomalies in how some women’s breasts develop.
We’re not talking about women with small breasts, but women whose glandular tissue (shown in this diagram as “lobules”) is underdeveloped and have a condition called breast hypoplasia.
Sometimes not enough glandular tissue, shown here as lobules, develop.
Tsuyna/ShutterstockWe don’t know how common this is. But it has been linked with lower rates of exclusive breastfeeding.
We also don’t know what causes it, with much of the research conducted in animals and not humans.
However, certain health conditions have been associated with it, including polycystic ovary syndrome and other endocrine (hormonal) conditions. A high body-mass index around the time of puberty may be another indicator.
Could I have breast hypoplasia?
Our survey and other research give clues about who may have breast hypoplasia.
But it’s important to note these characteristics are indicators and do not mean women exhibiting them will definitely be unable to exclusively breastfeed.
Indicators include:
- a wider than usual gap between the breasts
- tubular-shaped (rather than round) breasts
- asymmetric breasts (where the breasts are different sizes or shapes)
- lack of breast growth in pregnancy
- a delay in or absence of breast fullness in the days after giving birth
In our survey, 72% of women with low milk supply had breasts that did not change appearance during pregnancy, and about 70% reported at least one irregular-shaped breast.
The effects
Mothers with low milk supply – whether or not they have breast hyoplasia or some other condition that limits their ability to produce enough milk – report a range of emotions.
Research, including our own, shows this ranges from frustration, confusion and surprise to intense or profound feelings of failure, guilt, grief and despair.
Some mothers describe “breastfeeding grief” – a prolonged sense of loss or failure, due to being unable to connect with and nourish their baby through breastfeeding in the way they had hoped.
These feelings of failure, guilt, grief and despair can trigger symptoms of anxiety and depression for some women.
Feelings of failure, guilt, grief and despair were common.
Bricolage/ShutterstockOne woman told us:
[I became] so angry and upset with my body for not being able to produce enough milk.
Many women’s emotions intensified when they discovered that despite all their hard work, they were still unable to breastfeed their babies as planned. A few women described reaching their “breaking point”, and their experience felt “like death”, “the worst day of [my] life” or “hell”.
One participant told us:
I finally learned that ‘all women make enough milk’ was a lie. No amount of education or determination would make my breasts work. I felt deceived and let down by all my medical providers. How dare they have no answers for me when I desperately just wanted to feed my child naturally.
Others told us how they learned to accept their situation. Some women said they were relieved their infant was “finally satisfied” when they began supplementing with formula. One resolved to:
prioritise time with [my] baby over pumping for such little amounts.
Where to go for help
If you are struggling with low milk supply, it can help to see a lactation consultant for support and to determine the possible cause.
This will involve helping you try different strategies, such as optimising positioning and attachment during breastfeeding, or breastfeeding/expressing more frequently. You may need to consider taking a medication, such as domperidone, to see if your supply increases.
If these strategies do not help, there may be an underlying reason why you can’t make enough milk, such as insufficient glandular tissue (a confirmed inability to make a full supply due to breast hypoplasia).
Even if you have breast hypoplasia, you can still breastfeed by giving your baby extra milk (donor milk or formula) via a bottle or using a supplementer (which involves delivering milk at the breast via a tube linked to a bottle).
More resources
The following websites offer further information and support:
- Australian Breastfeeding Association
- Lactation Consultants of Australia and New Zealand
- Royal Women’s Hospital, Melbourne
- Supply Line Breastfeeders Support Group of Australia Facebook support group
- IGT And Low Milk Supply Support Group Facebook support group
- Breastfeeding Medicine Network Australia/New Zealand
- Supporting breastfeeding grief (a collection of resources).
Shannon Bennetts, a research fellow at La Trobe University, contributed to this article.
Renee Kam, PhD candidate and research officer, La Trobe University and Lisa Amir, Professor in Breastfeeding Research, La Trobe University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Three-Bean Chili & Cashew Cream
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A hearty classic with a twist! Delicious and filling and full of protein, fiber, and powerful phytonutrients (including heavy-hitters ergothioneine and lycopene), this recipe is also quite flexible, so you can always add in extra seasonal vegetables if you like (to get you started: cherry tomatoes in summer and sweet potato in fall are fine options)!
You will need
- 1 cup low-sodium vegetable stock (ideally you made it yourself from vegetable offcuts you kept in the freezer for this purpose, but if not, you should be able to find low-sodium stock cubes)
- 1 can kidney beans, drained and rinsed
- 1 can black beans, drained and rinsed
- 1 can chickpeas, drained and rinsed
- 2 cans chopped tomatoes
- 1 onion, finely chopped
- 1 carrot, diced
- 2 celery sticks, chopped
- 4 oz mushrooms, chopped
- ½ bulb garlic, crushed
- 2 tbsp tomato purée
- 1 red chili pepper, finely chopped (multiply per your heat preferences)
- 1 tbsp ground paprika
- 1 tbsp black pepper, coarse ground
- 2 tsp fresh rosemary (or 1 tbsp dried)
- 2 tsp fresh thyme (or 1 tbsp dried)
- 1 tsp ground cumin
- ½ tsp MSG or 1 tsp low-sodium salt
- Extra virgin olive oil
For the cashew cream:
- 6 oz cashews, soaked in kettle-hot water for at least 15 minutes
- 1 tbsp nutritional yeast
- 1 tsp lemon juice
To serve:
- Handful of chopped parsley
- Your carbohydrates of choice; we recommend our Tasty Versatile Rice recipe, and/or our Delicious Quinoa Avocado Bread recipe.
Method
(we suggest you read everything at least once before doing anything)
1) Heat some olive oil in a skillet and fry the onion for about 5 minutes, stirring as necessary.
2) Add the garlic and chili and cook for a further 1 minute.
3) Add the celery, carrot, and mushrooms and continue cooking for 1–2 minutes.
4) Add everything else from the main section, taking care to stir well to distribute the seasonings evenly. Reduce the heat and allow to simmer for around 20 minutes, stirring occasionally.
5) While you are waiting, drain the cashews, and add them to a high-speed blender with ½ cup (fresh) cold water, as well as the nutritional yeast and lemon juice. Blend on full power until smooth; this may take about 3 minutes, so we recommend doing it in 30-second bursts to avoid overheating the motor. You’ll also probably need to scrape it down the sides at least once. You can add a little more water if you want the cream to be thinner than it is appearing, but go slowly if you do.
6) Serve with rice, adding a dollop of the cream and garnishing with parsley, with bread on the side if you like.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- What’s Your Plant Diversity Score?
- Three Daily Servings of Beans?
- Kidney Beans or Black Beans – Which is Healthier?
- What Matters Most For Your Heart?
- “The Longevity Vitamin” (That’s Not A Vitamin)
- Lycopene’s Benefits For The Gut, Heart, Brain, & More
- Our Top 5 Spices: How Much Is Enough For Benefits?
Take care!
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Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
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