How To Actually Start A Healthy Lifestyle In The New Year
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Dr. Faye Bate cuts through the trends to give advice that’ll last past January the 2nd:
What actually works
…and is actually easy to implement:
Avoid an All-or-Nothing Mindset
- Strict, perfectionist approaches often lead to failure and guilt.
- Small, balanced efforts can be imperfect without being failures!
- Sustainable habits should integrate seamlessly into daily life..
Focus on Unprocessed vs. Processed Foods
- Don’t worry overly about calorie counts unless you have a very specific medical reason to do so.
- Prioritize minimally processed, nutrient-dense foods over highly processed, empty-calorie-dense options.
- Moderation is key—processed foods don’t need to be eliminated entirely; taking things down by just one tier of processing is already an improvement.
Choose Enjoyable Exercise
- The best exercise is one you enjoy and can maintain long-term. If something’s not enjoyable, you’ll soon give it up.
- Trends in fitness shouldn’t dictate your routine—do what works for you.
- Same goes for “body goals”—fashions come and go, while you’re still going to have more or less the same basic body, so work with it rather than against it.
Prioritize Convenience
- Convenience plays a critical role in maintaining healthy habits, for similar reasons to the enjoyment (very few people enjoy inconvenience)
- Example from Dr. Bate: switching to a closer gym led to consistent workouts despite a busy schedule.
- Apply the same principle to food: plan ahead and stock convenient, healthy options (e.g. frozen vegetables etc).
Keep It Simple
- Do follow basic health advice: drink water, eat fruits and vegetables, move your body, and see a doctor if needed.
- Avoid being swayed by sensationalized health trends and headlines designed to sell products—if you want it for a good while first, then maybe you’ll actually use it more than twice.
- Stick to evidence-based, straightforward habits for long-term health. And check the evidence for yourself! Do not just believe claims!
In short: you will more likely tend to do things that are enjoyable and not too difficult. Start there and work up, keeping things simple along the way. It doesn’t matter if it’s not how everyone else does it; if it works for you, it works for you!
For more on all of these, enjoy:
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Want to learn more?
You might also like to read:
The Science Of New Year’s Pre-Resolutions
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Rehab Science – by Dr. Tom Walters
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Many books of this kind deal with the injury but not the pain; some source talk about pain but not the injury; this one does both, and more.
Dr. Walters discusses in detail the nature of pain, various different kinds of pain, the factors that influence pain, and, of course, how to overcome pain.
He also takes us on a tour of various different categories of injury, because some require very different treatment than others, and while there are some catch-all “this is good/bad for healing” advices, sometimes what will help with one injury with hinder healing another. So, this information alone would make the book a worthwhile read already.
After this two-part theory-heavy introduction, the largest part of the book is given over to rehab itself, in a practical fashion.
We learn about how to make an appropriate rehab plan, get the material things we need for it (if indeed we need material things), and specific protocols to follow for various different body parts and injuries.
The style is very much that of a textbook, well-formatted and with plenty of illustrations throughout (color is sometimes relevant, so we recommend a print edition over Kindle for this one).
Bottom line: if you have an injury to heal, or even just believe in being prepared, this book is an excellent guide.
Click here to check out Rehab Science, to overcome pain and heal from injury!
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Jackfruit vs Durian – Which is Healthier?
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Our Verdict
When comparing jackfruit to durian, we picked the durian.
Why?
Durian may look and smell like it has come directly from Hell, but there’s a lot of goodness in there!
First, let’s talk macros: jackfruit and durian are both unusually high in protein, for fruits. That said, jackfruit does have slightly more protein—but durian has more than 2x the fiber, for only slightly more carbs, so we call this section a win for durian.
Like most fruits, these two are an abundance source of vitamins; jackfruit has more of vitamins A and E, while durian has more of vitamins B1, B2, B3, B9, and C. Another win for durian.
When it comes to minerals, jackfruit has more calcium, while durian has more copper, iron, manganese, phosphorus, and zinc. We don’t usually measure this one as there’s not much in most foods (unless added in artificially), but durian is also high in sulfur, specifically in “volatile sulfur compounds”, which account for some of its smell, and are—notwithstanding the alarming name—harmless. In any case, mineral content is another win for durian.
These three things add up to one big win for durian.
There is one thing to watch out for, though: durian inhibits aldehyde dehydrogenase, which the body uses to metabolize alcohol. So, we recommend you don’t drink-and-durian, as it can increase the risk of alcohol poisoning, and even if alcohol consumption is moderate, it’ll simply stay in your system for longer, doing more damage while it’s there. Of course, it is best to simply avoid drinking alcohol regardless, durian or no durian, but the above is good to know for those who do imbibe.
A final word on durians: if you haven’t had it before, or had it and it was terrible, then know: much like a banana or an avocado, durian has a rather brief “ideal ripeness” phase for eating. It should be of moderate firmness; neither tough nor squishy. It should not have discolored spikes, nor should it have little holes in, nor be leaking fluid, and it should not smell of sweat and vinegar, although it should smell like sulfurous eggs, onions, and cheese. Basically, if it smells like a cheese-and-onion omelette made in Hell, it’s probably good. If it smells like something that died and then was kept warm in someone’s armpit for a day, it’s probably not. The best way to have a good first experience with a durian is to enjoy one with someone who knows and enjoys durians, as they will be able to pick one that’s right, and will know if it’s not (durian-sellers may not necessarily have your best interests at heart, and may seek to palm off over-ripe durians on people who don’t know better).
Enjoy!
Want to learn more?
You might like to read:
What’s Your Plant Diversity Score?
Take care!
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Easing Lower Back Pain
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Lower back pain often originates from an unexpected culprit: your pelvis. Similar to how your psoas can contribute to lower back pain, when your pelvis tilts forward due to tight hip flexors, it can misalign your spine, leading to discomfort and pain. As WeShape shows us in the below video, one simple stretch can help realign your pelvis and significantly ease lower back pain.
Why Your Pelvis Matters
Sitting for long periods causes your hip flexors to shorten, leading to an anterior pelvic tilt. This forward tilt puts pressure on your spine and SI joint, causing pain and discomfort in the lower back. To help resolve this, you can work on correcting your pelvic alignment, helping to significantly reduce this pressure and alleviate related pain. And no, this doesn’t require any spinal cord stimulation.
Easy Variations for All
A lot of you recognise the stretch in this video; it’s quite a well-known kneeling stretch. But, unlike other guides, WeShape also provides a fantastic variation for those who aren’t mobile enough for the kneeling variation
So, if you can’t comfortably get down on the ground, WeShape outlines a brilliant standing variation. So, regardless of your mobility, there’s an option for you!
See both variations here:
Excited to reduce your lower back pain? We hope so! Let us know if you have any tips that you’d like to share with us.
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Gut-Healthy Tacos
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Full of prebiotics and probiotics, healthy fats, colorful salad boasting vitamins and minerals aplenty, and of course satisfying protein too, these tacos are also boasting generous flavors to keep you coming back for more…
You will need
- 24 sardines—canned is fine (if vegetarian/vegan, substitute tempeh and season generously; marinade if you have time)
- 12 small wholewheat tortillas
- 1 14oz/400g can black beans, drained
- 1 ripe avocado, stoned and cut into small chunks
- 1 red onion, thinly sliced
- 1 little gem lettuce, shredded
- 12 cherry tomatoes, halved
- 1 bulb garlic, crushed
- 1 lemon, sliced
- 4 tbsp plain unsweetened yogurt (your choice what kind, but something with a live culture is best)
- 3oz pickled jalapeños, roughly chopped
- 1oz cilantro (or substitute parsley if you have the cilantro-tastes-like-soap gene), finely chopped
- 1 tbsp extra virgin olive oil
- 2 tsp black pepper
- 1 tsp smoked paprika
- Juice of 1 lime
- Optional: Tabasco sauce, or similar hot sauce
Method
(we suggest you read everything at least once before doing anything)
1) Preheat your oven to a low temperature; 200℉ or just under 100℃ is fine
2) Place the lemon slices on top of the sardines on top of foil on a baking tray; you want the foil to be twice as much as you’d expect to need, because now you’re going to fold it over and make a sort of sealed envelope. You could use a dish with a lid yes, but this way is better because there’s going to be less air inside. Upturn the edges of the envelope slightly so that juices won’t run out, and make sure the foil is imperfectly sealed so a little steam can escape but not much at a time. This will ensure it doesn’t dry out, while also ensuring your house doesn’t smell of fish. Put all this into the oven on a middle shelf.
3) Mix the lime juice with the onion in a bowl, and add the avocado and tomatoes, mixing gently. Add half the cilantro, and set aside.
4) Put the black beans in a sieve and pour boiling water over them to refresh and slightly warm them. Tip them into a bowl and add the olive oil, black pepper, and paprika. Mix thoroughly with a fork, and no need to be gentle this time; in fact, deliberately break the beans a little in this case.
5) Mix the yogurt, jalapeños, garlic, and remaining cilantro in a small bowl.
6) Get the warmed sardines from the oven; discard the lemon slices.
7) Assemble! We recommend the order: tortilla, lettuce, fish (2 per taco), black bean mixture, salad mixture, garlic jalapeño yogurt mixture. You can also add a splash of the hot sauce per your preference, or if catering for more people, let people add their own.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- We Are Such Stuff As Fish Are Made Of
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- Making Friends With Your Gut (You Can Thank Us Later)
- Our Top 5 Spices: How Much Is Enough For Benefits?
- Enjoy Pungent Polyphenols For Your Heart & Brain
Take care!
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Increase in online ADHD diagnoses for kids poses ethical questions
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In 2020, in the midst of a pandemic, clinical protocols were altered for Ontario health clinics, allowing them to perform more types of care virtually. This included ADHD assessments and ADHD prescriptions for children – services that previously had been restricted to in-person appointments. But while other restrictions on virtual care are back, clinics are still allowed to virtually assess children for ADHD.
This shift has allowed for more and quicker diagnoses – though not covered by provincial insurance (OHIP) – via a host of newly emerging private, for-profit clinics. However, it also has raised significant ethical questions.
It solves an equity issue in terms of rural access to timely assessments, but does it also create new equity issues as a privatized service?
Is it even feasible to diagnose a child for a condition like ADHD without meeting that child in person?
And as rates of ADHD diagnosis continue to rise, should health regulators re-examine the virtual care approach?
Ontario: More prescriptions, less regulation
There are numerous for-profit clinics offering virtual diagnoses and prescriptions for childhood ADHD in Ontario. These include KixCare, which does not offer the option of an in-person assessment. Another clinic, Springboard, makes virtual appointments available within days, charging around $2,600 for assessments, which take three to four hours. The clinic offers coaching and therapy at an additional cost, also not covered by OHIP. Families can choose to continue to visit the clinic virtually during a trial stage with medications, prescribed by a doctor in the clinic who then sends prescribing information back to the child’s primary care provider.
For-profit clinics like these are departing from Canada’s traditional single-payer health care model. By charging patients out-of-pocket fees for services, the clinics are able to generate more revenue because they are working outside of the billing standards for OHIP, standards that set limits on the maximum amount doctors can earn for providing specific services. Instead many services are provided by non-physician providers, who are not limited by OHIP in the same way.
Need for safeguards
ADHD prescriptions rose during the pandemic in Ontario, with women, people of higher income and those aged 20 to 24 receiving the most new diagnoses, according to research published in January 2024 by a team including researchers from the Centre for Addictions and Mental Health and Holland Bloorview Children’s Hospital. There may be numerous reasons for this increase but could the move to virtual care have been a factor?
Ontario psychiatrist Javeed Sukhera, who treats both children and adults in Canada and the U.S., says virtual assessments can work for youth with ADHD, who may receive treatment quicker if they live in remote areas. However, he is concerned that as health care becomes more privatized, it will lead to exploitation and over-diagnosis of certain conditions.
“There have been a lot of profiteers who have tried to capitalize on people’s needs and I think this is very dangerous,” he said. “In some settings, profiteering companies have set up systems to offer ADHD assessments that are almost always substandard. This is different from not-for-profit setups that adhere to quality standards and regulatory mechanisms.”
Sukhera’s concerns recall the case of Cerebral Inc., a New York state-based virtual care company founded in 2020 that marketed on social media platforms including Instagram and TikTok. Cerebral offered online prescriptions for ADHD drugs among other services and boasted more than 200,000 patients. But as Dani Blum reported in the New York Times, Cerebral was accused in 2023 of pressuring doctors on staff to prescribe stimulants and faced an investigation by state prosecutors into whether it violated the U.S. Controlled Substances Act.
“At the start of the pandemic, regulators relaxed rules around medical prescription of controlled substances,” wrote Blum. “Those changes opened the door for companies to prescribe and market drugs without the protocols that can accompany an in-person visit.”
Access increased – but is it equitable?
Virtual care has been a necessity in rural areas in Ontario since well before the pandemic, although ADHD assessments for children were restricted to in-person appointments prior to 2020.
But ADHD assessment clinics that charge families out-of-pocket for services are only accessible to people with higher incomes. Rural families, many of whom are low income, are unable to afford thousands for private assessments, let alone the other services upsold by providers. If the private clinic/virtual care trend continues to grow unchecked, it may also attract doctors away from the public model of care since they can bill more for services. This could further aggravate the gap in care that lower income people already experience.
This could further aggravate the gap in care that lower income people already experience.
Sukhera says some risks could be addressed by instituting OHIP coverage for services at private clinics (similar to private surgical facilities that offer mixed private/public coverage), but also with safeguards to ensure that profits are reinvested back into the health-care system.
“This would be especially useful for folks who do not have the income, the means to pay out of pocket,” he said.
Concerns of misdiagnosis and over-prescription
Some for-profit companies also benefit financially from diagnosing and issuing prescriptions, as has been suggested in the Cerebral case. If it is cheaper for a clinic to do shorter, virtual appointments and they are also motivated to diagnose and prescribe more, then controls need to be put in place to prevent misdiagnosis.
The problem of misdiagnosis may also be related to the nature of ADHD assessments themselves. University of Strathclyde professor Matthew Smith, author of Hyperactive: The Controversial History of ADHD, notes that since the publication of Diagnostic and Statistical Manual of Mental Disorders in 1980, assessment has typically involved a few hours of parents and patients providing their subjective perspectives on how they experience time, tasks and the world around them.
“It’s often a box-ticking exercise, rather than really learning about the context in which these behaviours exist,” Smith said. “The tendency has been to use a list of yes/no questions which – if enough are answered in the affirmative – lead to a diagnosis. When this is done online or via Zoom, there is even less opportunity to understand the context surrounding behaviour.”
Smith cited a 2023 BBC investigation in which reporter Rory Carson booked an in-person ADHD assessment at a clinic and was found not to have the condition, then had a private online assessment – from a provider on her couch in a tracksuit – and was diagnosed with ADHD after just 45 minutes, for a fee of £685.
What do patients want?
If Canadian regulators can effectively tackle the issue of privatization and the risk of misdiagnosis, there is still another hurdle: not every youth is willing to take part in virtual care.
Jennifer Reesman, a therapist and Training Director for Neuropsychology at the Chesapeake Center for ADHD, Learning & Behavioural Health in Maryland, echoed Sukhera’s concerns about substandard care, cautioning that virtual care is not suitable for some of her young clients who had poor experiences with online education and resist online health care. It can be an emotional issue for pediatric patients who are managing their feelings about the pandemic experience.
“We need to respect what their needs are, not just the needs of the provider,” says Reesman.
In 2020, Ontario opted for virtual care based on the capacity of our health system in a pandemic. Today, with a shortage of doctors, we are still in a crisis of capacity. The success of virtual care may rest on how engaged regulators are with equity issues, such as waitlists and access to care for rural dwellers, and how they resolve ethical problems around standards of care.
Children and youth are a distinct category, which is why we had restrictions on virtual ADHD diagnosis prior to the pandemic. A question remains, then: If we could snap our fingers and have the capacity to provide in-person ADHD care for all children, would we? If the answer to that question is yes, then how can we begin to build our capacity?
This article is republished from healthydebate under a Creative Commons license. Read the original article.
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Celeriac vs Celery – 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 celeriac to celery, we picked the celeriac.
Why?
Yes, these are essentially the same plant, but there are important nutritional differences:
In terms of macros, celeriac has more than 2x the protein, and slightly more carbs and fiber. Both are very low glycemic index, so the higher protein and fiber makes celeriac the winner in this category.
In the category of vitamins, celeriac has more of vitamins B1, B3, B5, B6, C, E, K, and choline, while celery has more of vitamins A and B9. An easy win for celeriac.
When it comes to minerals, celeriac has more copper, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while celery is not higher in any minerals. Another obvious win for celeriac.
Adding these sections up makes for a clear overall win for celeriac, but by all means enjoy either or both!
Want to learn more?
You might like to read:
What’s Your Plant Diversity Score?
Take care!
Don’t Forget…
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