Real Superfoods – by Ocean Robbins & Nichole Dandrea-Russert

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Of the two authors, the former is a professional public speaker, and the latter is a professional dietician. As a result, we get a book that is polished and well-presented, while actually having a core of good solid science (backed up with plenty of references).

The book is divided into two parts; the first part has 9 chapters pertaining to 9 categories of superfood (with more details about top-tier examples of each, within), and the second part has 143 pages of recipes.

And yes, as usual, a couple of the recipes are “granola” and “smoothie”, but when are they not? Most of the recipes are worthwhile, though, with a lot of good dishes that should please most people.

Bottom line: this is half pop-science presentation of superfoods, and half cookbook featuring those ingredients. Definitely a good way to increase your consumption of superfoods, and get the most out of your diet.

Click here to check out Real Superfoods, and power up your health!

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  • Ikigai – by Héctor García and Francesc Miralles

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    Ikigai is the Japanese term for what in English we often call “raison d’être”… in French, because English is like that.

    But in other words: ikigai is one’s purpose in life, one’s reason for living.

    The authors of this work spend some chapters extolling the virtues of finding one’s ikigai, and the health benefits that doing so can convey. It is, quite clearly, an important and relevant factor.

    The rest of the book goes beyond that, though, and takes a holistic look at why (and how) healthy longevity is enjoyed by:

    • Japanese people in general,
    • Okinawans in particular,
    • Residents of Okinawa’s “blue zone” village with the highest percentage of supercentenarians, most of all.

    Covering considerations from ikigai to diet to small daily habits to attitudes to life, we’re essentially looking at a blueprint for healthy longevity.

    For a book whose title and cover suggests a philosophy-heavy content, there’s a lot of science in here too, by the way! From microbiology to psychiatry to nutrition science to cancer research, this book covers all bases.

    In short: this book gives a lot of good science-based suggestions for adjustments we can make to our lives, without moving to an Okinawan village!

    Click Here To Check Out Ikigai on Amazon Today!

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  • Unlock Your Air-Fryer’s Potential!

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    Unlock Your Air-Fryer’s Potential!

    You know what they say:

    “you get out of it what you put in”

    …and in the case of an air-fryer, that’s very true!

    More seriously:

    A lot of people buy an air fryer for its health benefits and convenience, make fries a couple of times, and then mostly let it gather dust. But for those who want to unlock its potential, there’s plenty more it can do!

    Let’s go over the basics first…

    Isn’t it just a tiny convection oven?

    Mechanically, yes. But the reason that it can be used to “air-fry” food rather than merely bake or roast the food is because of its tiny size allowing for much more rapid cooking at high temperatures.

    On which note… If you’re shopping for an air-fryer:

    • First of all, congratulations! You’re going to love it.
    • Secondly: bigger is not better. If you go over more than about 4 liters capacity, then you don’t have an air-fryer; you have a convection oven. Which is great and all, but probably not what you wanted.

    Are there health benefits beyond using less oil?

    It also creates much less acrylamide than deep-frying starchy foods does. The jury is out on the health risks of acrylamide, but we can say with confidence: it’s not exactly a health food.

    I tried it, but the food doesn’t cook or just burns!

    The usual reason for this is either over-packing the fryer compartment (air needs to be able to circulate!), or not coating the contents in oil. The oil only needs to be a super-thin layer, but it does need to be there, or else again, you’re just baking things.

    Two ways to get a super thin layer of oil on your food:

    • (works for anything you can air-fry) spray the food with oil. You can buy spray-on oils at the grocery store (Fry-light and similar brands are great), or put oil in little spray bottle (of the kind that you might buy for haircare) yourself.
    • (works with anything that can be shaken vigorously without harming it, e.g. root vegetables) chop the food, and put it in a tub (or a pan with a lid) with about a tablespoon of olive oil. Don’t worry if that looks like it’s not nearly enough—it will be! Now’s a great time to add your seasonings* too, by the way. Put the lid on, and holding the lid firmly in place, shake the tub/pan/whatever vigorously. Open it, and you’ll find the oil has now distributed itself into a very thin layer all over the food.

    *About those seasonings…

    Obviously not everything will go with everything, but some very healthful seasonings to consider adding are:

    Garlic and black pepper can go with almost anything (and in this writer’s house, they usually do!)

    Turmeric has a sweet nutty taste, and will add its color anything it touches. So if you want beautiful golden fries, perfect! If you don’t want yellow eggplant, maybe skip it.

    Cinnamon is, of course, great as part of breakfast and dessert dishes

    On which note, things most people don’t think of air-frying:

    • Breakfast frittata—the healthy way!
    • Omelets—no more accidental scrambled egg and you don’t have to babysit it! Just take out the tray that things normally sit on, and build it directly onto the (spray-oiled) bottom of the air-fryer pan. If you’re worried it’ll burn: a) it won’t, because the heat is coming from above, not below b) you can always use greaseproof paper or even a small heatproof plate
    • French toast—again with no cooking skills required
    • Fish cakes—make the patties as normal, spray-oil and lightly bread them
    • Cauliflower bites—spray oil or do the pan-jiggle we described; for seasonings, we recommend adding smoked paprika and, if you like heat, your preferred kind of hot pepper! These are delicious, and an amazing healthy snack that feels like junk food.
    • Falafel—make the balls as usual, spray-oil (do not jiggle violently; they won’t have the structural integrity for that) and air-fry!
    • Calamari (vegan option: onion rings!)—cut the squid (or onions) into rings, and lightly coat in batter and refrigerate for about an hour before air-frying at the highest heat your fryer does. This is critical, because air-fryers don’t like wet things, and if you don’t refrigerate it and then use a high heat, the batter will just drip, and you don’t want that. But with those two tips, it’ll work just great.

    Want more ideas?

    Check out EatingWell’s 65+ Healthy Air-Fryer Recipes ← the recipes are right there, no need to fight one’s way to them in any fashion!

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  • From immunotherapy to mRNA vaccines – the latest science on melanoma treatment explained

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    More than 16,000 Australians will be diagnosed with melanoma each year. Most of these will be caught early, and can be cured by surgery.

    However, for patients with advanced or metastatic melanoma, which has spread from the skin to other organs, the outlook was bleak until the advent of targeted therapies (that attack specific cancer traits) and immune therapies (that leverage the immune system). Over the past decade, these treatments have seen a significant climb in the number of advanced melanoma patients surviving for at least five years after diagnosis, from less than 10% in 2011 to around 50% in 2021.

    While this is great news, there are still many melanoma patients who cannot be treated effectively with current therapies. Researchers have developed two exciting new therapies that are being evaluated in clinical trials for advanced melanoma patients. Both involve the use of immunotherapy at different times and in different ways.

    The first results from these trials are now being shared publicly, offering insight into the future of melanoma treatment.

    Svitlana Hulko/Shutterstock

    Immunotherapy before surgery

    Immunotherapy works by boosting the power of a patient’s immune system to help kill cancer cells. One type of immunotherapy uses something called “immune checkpoint inhibitors”.

    Immune cells carry “immune checkpoint” proteins, which control their activity. Cancer cells can interact with these checkpoints to turn off immune cells and hide from the immune system. Immune checkpoint inhibitors block this interaction and help keep the immune system activated to fight the cancer.

    Results from an ongoing phase 3 trial using immune checkpoint inhibitors were recently published in the New England Journal of Medicine.

    This trial used two types of immune checkpoint inhibitors: nivolumab, which blocks an immune checkpoint called PD-1, and ipilimumab, which blocks CTLA-4.

    A woman's arm with a mole on it.
    More than 16,000 Australians are diagnosed with melanoma each year. Delovely Pics/Shutterstock

    Some 423 patients (including many from Australia) were enrolled in the trial, and participants were randomly assigned to one of two groups.

    The first group had surgery to remove their melanoma, and were then given immunotherapy (nivolumab) to help kill any remaining cancer cells. Giving a systemic (whole body) therapy such as immunotherapy after surgery is a standard way of treating melanoma. The second group received immunotherapy first (nivolumab plus ipilimumab) and then underwent surgery. This is a new approach to treating these cancers.

    Based on previous observations, the researchers had predicted that giving patients immunotherapy while the whole tumour was still present would activate the tumour-fighting abilities of the patient’s immune system much better than giving it once the tumour had been removed.

    Sure enough, 12 months after starting therapy, 83.7% of patients who received immunotherapy before surgery remained cancer-free, compared to 57.2% in the control group who received immunotherapy after surgery.

    Based on these results, Australian of the year Georgina Long – who co-led the trial with Christian Blank from The Netherlands Cancer Institute – has suggested this method of immunotherapy before surgery should be considered a new standard of treatment for higher risk stage 3 melanoma. She also said a similar strategy should be evaluated for other cancers.

    The promising results of this phase 3 trial suggest we might see this combination treatment being used in Australian hospitals within the next few years.

    mRNA vaccines

    Another emerging form of melanoma therapy is the post-surgery combination of a different checkpoint inhibitor (pembrolizumab, which blocks PD-1), with a messenger RNA vaccine (mRNA-4157).

    While checkpoint inhibitors like pembrolizumab have been around for more than a decade, mRNA vaccines like mRNA-4157 are a newer phenomenon. You might be familiar with mRNA vaccines though, as the biotechnology companies Pfizer-BioNTech and Moderna released COVID vaccines based on mRNA technology.

    mRNA-4157 works basically the same way – the mRNA is injected into the patient and produces antigens, which are small proteins that train the body’s immune system to attack a disease (in this case, cancer, and for COVID, the virus).

    However, mRNA-4157 is unique – literally. It’s a type of personalised medicine, where the mRNA is created specifically to match a patient’s cancer. First, the patient’s tumour is genetically sequenced to figure out what antigens will best help the immune system to recognise their cancer. Then a patient-specific version of mRNA-4157 is created that produces those antigens.

    The latest results of a three-year, phase 2 clinical trial which combined pembrolizumab and mRNA-4157 were announced this past week. Overall, 2.5 years after starting the trial, 74.8% of patients treated with immunotherapy combined with mRNA-4157 post-surgery remained cancer-free, compared to 55.6% of those treated with immunotherapy alone. These were patients who were suffering from high-risk, late-stage forms of melanoma, who generally have poor outcomes.

    It’s worth noting these results have not yet been published in peer-reviewed journals. They’re available as company announcements, and were also presented at some cancer conferences in the United States.

    Based on the results of this trial, the combination of pembrolizumab and the vaccine progressed to a phase 3 trial in 2023, with the first patients being enrolled in Australia. But the final results of this trial are not expected until 2029.

    It is hoped this mRNA-based anti-cancer vaccine will blaze a trail for vaccines targeting other types of cancer, not just melanoma, particularly in combination with checkpoint inhibitors to help stimulate the immune system.

    Despite these ongoing advances in melanoma treatment, the best way to fight cancer is still prevention which, in the case of melanoma, means protecting yourself from UV exposure wherever possible.

    Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, WEHI (Walter and Eliza Hall Institute of Medical Research) and John (Eddie) La Marca, Senior Research Officer, Blood Cells and Blood Cancer, WEHI (Walter and Eliza Hall Institute of Medical Research)

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

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Related Posts

  • Young Forever – by Dr. Mark Hyman
  • Things Many People Forget When It Comes To Hydration

    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.

    Good hydration is about more than just “drink lots of water”, and in fact it’s quite possible for a person to drink too much water, and at the same time, be dehydrated. Here’s how and why and what to do about it:

    Water, water, everywhere

    Factors that people forget:

    • Electrolyte balance: without it, we can technically have lots of water while either retaining it (in the case of too high salt levels) or peeing it out (in the case of too low salt levels), neither of which are as helpful as getting it right and actually being able to use the water.
    • Gastrointestinal health: conditions like IBS, Crohn’s, or celiac disease can impair water and nutrient absorption, affecting hydration
    • Genetic factors: some people simply have a predisposition to need more or less water for proper hydration
    • Dietary factors: high salt, caffeine, and alcohol intake (amongst other diuretics) can increase water loss, while water-rich foods (assuming they aren’t also diuretics) increase hydration.

    Strategies to do better:

    • Drink small amounts of water consistently throughout the day rather than large quantities at once—healthy kidneys can process about 1 liter (about 1 quart) of water per hour, so drinking more than that will not help, no matter how dehydrated you are when you start. If your kidneys aren’t in peak health, the amount processable per hour will be lower for you.
    • Increase fiber intake (e.g., fruit and vegetables) to retain water in the intestines and improve hydration
    • Consume water-rich foods (e.g., watermelon, cucumbers, grapes) to enhance overall hydration and support cellular function (the body can use this a lot more efficiently than if you just drink water).
    • Counteract the diuretic effects of caffeine and alcohol by drinking an additional 12 oz of water for every 8 oz of these beverages. Best yet, don’t drink alcohol and keep caffeine to a low level (or quit entirely, if you prefer, but for most people that’s not necessary).
    • If you are sweating (be it because of weather, exercise, or any other reasons), include electrolyte fluids to improve cellular hydration, as they contain essential minerals like magnesium, potassium, and in moderation yes even sodium which you will have lost in your sweat too, supporting fluid regulation.

    For more details 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:

    Take care!

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  • Eat to Your Heart’s Content – by Dr. Sat Bains

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    Making food heart-healthy and tasty is a challenge that vexes many, but it doesn’t have to be so difficult.

    Dr. Sat Bains, a professional chef with multiple Michelin stars to his name, is an expert on “tasty”, and after surviving a heart attack himself, he’s become an expert on “heart-healthy” since then.

    The book contains not only the recipes (of which there are 68, by the way), but also large sections of explanation of what makes various ingredients or methods heart-healthy or heart-unhealthy.

    There’s science in there too, and these sections were written under the guidance of Dr. Neil Williams, a lecturer in physiology and nutrition.

    You may be wondering as to why the author himself has a doctorate too; in fact he has three, none of which are relevant:

    1. Doctor of Arts
    2. Doctor of Laws
    3. Doctor of Hospitality (Honorary)

    …but we prefix “Dr.” when people are that and he is that. The expertise we’re getting here though is really his culinary skill and extracurricular heart-healthy learning, plus Dr. Williams’ actual professional health guidance.

    Bottom line: if you’d like heart-healthy recipes with restaurant-level glamour, this book is a fine choice.

    Click here to check out Eat To Your Heart’s Content, and look after yours!

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  • The Sugar Alcohol That Reduces BMI!

    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.

    Inositol Does-It-Ol’!

    First things first, a quick clarification up-front:

    Myo-inositol or D-chiro-inositol?

    We’re going to be talking about inositol today, which comes in numerous forms, but most importantly:

    • Myo-inositol (myo-Ins)
    • D-chiro-inositol (D-chiro-Ins)

    These are both inositol, (a sugar alcohol!) and for our purposes today, the most relevant form is myo-inositol.

    The studies we’ll look at today are either:

    • just about myo-inositol, or
    • about myo-inositol in the presence of d-chiro-inositol at a 40:1 ratio.

    You have both in your body naturally; wherever supplementation is mentioned, it means supplementing with either:

    • extra myo-inositol (because that’s the one the body more often needs more of), or
    • both, at the 40:1 ratio that we mentioned above (because that’s one way to help balance an imbalanced ratio)

    With that in mind…

    Inositol against diabetes?

    Inositol is known to:

    • decrease insulin resistance
    • increase insulin sensitivity
    • have an important role in cell signaling
    • have an important role in metabolism

    The first two things there both mean that inositol is good against diabetes. It’s not “take this and you’re cured”, but:

    • if you’re pre-diabetic it may help you avoid type 2 diabetes
    • if you are diabetic (either type) it can help in the management of your diabetes.

    It does this by allowing your body to make better use of insulin (regardless of whether that insulin is from your pancreas or from the pharmacy).

    How does it do that? Research is still underway and there’s a lot we don’t know yet, but here’s one way, for example:

    ❝Evidence showed that inositol phosphates might enhance the browning of white adipocytes and directly improve insulin sensitivity through adipocytes❞

    Read: Role of Inositols and Inositol Phosphates in Energy Metabolism

    We mentioned its role in metabolism in a bullet-point above, and we didn’t just mean insulin sensitivity! There’s also…

    Inositol for thyroid function?

    The thyroid is one of the largest endocrine glands in the body, and it controls how quickly the body burns energy, makes proteins, and how sensitive the body should be to other hormones. So, it working correctly or not can have a big impact on everything from your mood to your weight to your energy levels.

    How does inositol affect thyroid function?

    • Inositol has an important role in thyroid function and dealing with autoimmune diseases.
    • Inositol is essential to produce H2O2 (yes, really) required for the synthesis of thyroid hormones.
    • Depletion of inositol may lead to the development of some thyroid diseases, such as hypothyroidism.
    • Inositol supplementation seems to help in the management of thyroid diseases.

    Read: The Role of Inositol in Thyroid Physiology and in Subclinical Hypothyroidism Management

    Inositol for PCOS?

    A systematic review published in the Journal of Gynecological Endocrinology noted:

    • Inositol can restore spontaneous ovarian activity (and consequently fertility) in most patients with PCOS.
    • Myo-inositol is a safe and effective treatment to improve:
      • ovarian function
      • healthy metabolism
      • healthy hormonal balance

    While very comprehensive (which is why we included it here), that review’s a little old, so…

    Check out this cutting edge (Jan 2023) study whose title says it all:

    Inositol is an effective and safe treatment in polycystic ovary syndrome: a systematic review and meta-analysis of randomized controlled trials

    Inositol for fertility?

    Just last year, Mendoza et al published that inositol supplementation, together with antioxidants, vitamins, and minerals, could be an optimal strategy to improve female fertility.

    This built from Gambiole and Forte’s work, which laid out how inositol is a safe compound for many issues related to fertility and pregnancy. In particular, several clinical trials demonstrated that:

    • inositol can have therapeutic effects in infertile women
    • inositol can also be useful as a preventive treatment during pregnancy
    • inositol could prevent the onset of neural tube defects
    • inositol also reduces the occurrence of gestational diabetes

    Due to the safety and efficiency of inositol, it can take the place of many drugs that are contraindicated in pregnancy. Basically: take this, and you’ll need fewer other drugs. Always a win!

    Read: Myo-Inositol as a Key Supporter of Fertility and Physiological Gestation

    Inositol For Weight Loss

    We promised you “this alcohol sugar can reduce your BMI”, and we weren’t making it up!

    Zarezadeh et al conducited a very extensive systematic review, and found:

    • Oral inositol supplementation has positive effect on BMI reduction.
    • Inositol in the form of myo-inositol had the strongest effect on BMI reduction.
    • Participants with PCOS and/or who were overweight, experienced the most significant improvement of all.

    Want some inositol?

    As ever, we don’t sell it (or anything else), but for your convenience, here’s myo-inositol and d-chiro-inositol at a 40:1 ratio, available on Amazon!

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