All About Olive Oil

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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 weโ€™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 tooโ€”thereโ€™s always more to say!

As ever: if the question/request can be answered briefly, weโ€™ll do it here in our Q&A Thursday edition. If not, weโ€™ll make a main feature of it shortly afterwards!

So, no question/request too big or small ๐Ÿ˜Ž

โSkip the video & tell more about olive oil please.โž

We love requests!

We can’t really do anti-requests (e.g. “skip the video”) because for every one person who doesn’t care for one particular element of the newsletter, there will be thousands who doโ€”and indeed, the video segment is a popular one, so it will certainly remain.

However! Let us reassure you that you personally are not obliged to watch the video if you don’t want to ๐Ÿ™‚ In fact, our general hope with 10almonds is that there will be at least one feature that is of value to each reader, each day.

Writer’s note: I’m a very bookish person, and in honesty do not love videos personally either. You know what I do love though? Olive oil. So let’s get onto that ๐Ÿ˜Ž

Why olive oil?

Let’s quickly address the taste/culinary side of things first, and then spend more time on the health aspects. Olive oil’s strong punchy flavor (as oils go, anyway) makes it a big winner with those of us who love strong punchy flavors. However, it does mean that it can overwhelm some more delicate dishes if one isn’t careful, meaning that it’s not perfect for everything all the time.

Healthwise, olive oil is one of the healthiest oils around, along with avocado oil. In fact, we compared them previously:

Avocado Oil vs Olive Oil โ€“ Which is Healthier?

…and it’s worth noting that their (excellent) lipids profiles are very similar, meaning that the main factor between them is that olive oil usually retains vitamins that avocado oil doesn’t.

Meanwhile, another popular contender for “healthy oil” is coconut oil, but this doesn’t have nearly as unambiguously good a lipids profile, because of coconut oil’s high saturated fat contentโ€”though lauric acid can have a cardioprotective effect, so the jury is out on that one:

Olive Oil vs Coconut Oil โ€“ Which is Healthier?

Interestingly, this article from The Conversation considered seed oils (canola, sunflower, sesame) to be next-best options:

I canโ€™t afford olive oil. What else can I use?

…but it’s worth noting that the way those seed oils are made varies a lot from country to country, and can affect their health impact considerably.

It’s not just about the fats

Olives, especially green olives with their stronger more pungent flavor, are rich in assorted polyphenols that have many health-giving properties:

Black Olives vs Green Olives โ€“ Which is Healthier

…and olive oil is almost always made from green olives. Note that while we picked black olives in the above comparison, that’s mainly because green olives are “cured” for longer and thus are much higher in sodium… Which, guess what, isn’t in olive oil, so with olive oil we can enjoy all of the polyphenols with almost none of the sodium!

Let’s talk virginity

When it comes to olive oil, definitely not everything labelled as olive oil in the supermarket is of the same quality. Mostly, however, it’s not whether it’s “extra virgin” (i.e. the oil from the first mechanical pressing) or not that actually makes the biggest health difference, so much as that olive oils are often adulterated with other cheaper oils, so it’s important to check labels for that, even when they say “extra virgin”, in case it’s something like:

a blend of
EXTRA VIRGIN OLIVE OIL
and other oils

We talk about this, and the various different levels of quality of olive oil and how you can tell them apart for yourself in the supermarket (and be wise to the ways they may try to trick you), here:

Is โ€œExtra Virginโ€ Worth It?

What to enjoy it with?

Olive oil is the single largest source of fat in the Mediterranean diet, and by that we mean not just “food that is eaten in the Mediterranean”, but rather, the well-defined dietary approach that has for a long time now been considered “the gold standard” of what a healthy diet looks like, scientifically. You can read more about what is and isn’t included in the definition, here:

Mediterranean Diet: What Is It Good For? โ† what isn’t it good for!

Enjoy!

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  • Peaceful Kitchen โ€“ by Catherine Perez

    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.

    The author, a keen cook and Registered Dietician with a Masterโ€™s in same, covers the basics of the science of nutrition as relevant to her recipes, but first and foremost this is not a science textbookโ€”itโ€™s a cookbook, and its pages contain more love for the art than citations for the (perfectly respectable) science.

    Mexican and Dominican cuisine are the main influences in this book, but there are dishes from around the world too.

    The recipes themselves areโ€ฆ Comparable in difficulty to the things we often feature in our recipes section here at 10almonds. Theyโ€™re probably not winning any restaurants Michelin stars, but theyโ€™re not exactly student survival recipes either. Theyโ€™re made from mostly non-obscure whole foods, nutritionally-dense ingredients at that, with minimal processed foods involved.

    That said, she does take a โ€œadd, donโ€™t subtractโ€ approach to nutrition, i.e. focussing more on adding in diversity of plants than on โ€œdonโ€™t eat this; donโ€™t eat thatโ€ mandates.

    If thereโ€™s any criticism to be levelled at the book, itโ€™s that in most cases weโ€™d multiply the spices severalfold, but thatโ€™s not a big problem as readers can always judge that individually; sheโ€™s given the basic information of which spices in which proportions, which is the key knowledge.

    Bottom line: if youโ€™re looking to expand your plant-based cooking repertoire, this one is a fine choice.

    Click here to check out Peaceful Kitchen, and try some new things!

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  • Honest Aging โ€“ by Dr. Roseanne Leipzig

    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.

    This book is mostly about what happens for most people between the ages of 60 and 80. Of course, individual experiences may vary, but broadly speaking, thereโ€™s usually a big difference (or rather, numerous big differences) between 60 and 80, so it can be worthwhile knowing about such, when a lot of medical advice out there is limited to โ€œunder the age of 65โ€ vs โ€œover the age of 65โ€.

    Two quick notes the formatting:

    • If you get the Kindle edition, be aware that the tables do not display very well
    • If you get the print edition, be aware that the print is very small, which is an astonishing choice for the publisher to have made for a book aimed at 60โ€“80-year-olds with a chapter about eyesight difficulties

    You may be wondering: how โ€œhonestโ€ is Honest Aging?

    If youโ€™ve ever noticed that people who pride themselves on being โ€œbrutally honestโ€ are often more focused on delivering brutality than honesty, thereโ€™s a little bit of that at play here.

    Dr. Leipzig delivers a rather comprehensive guide to the woes of aging, what to expect, and how to deal with the many new challenges that will come with older age. And the perspective of this book is certainly that it is a matter of โ€œwillโ€, not โ€œmayโ€. Every single part of age-related declined, we are told, is inevitable, so we might as well get used to it.

    While a lot of books about aging advocate for various strategies to remain biologically younger, this oneโ€™s more about what to do once weโ€™re not.

    For example,

    • it wonโ€™t tell you how to keep a youthful spring in your step, but
    • it will tell you how to calculate the correct length cane to use to help you walk

    โ€ฆand so on, for many other age-related issues.

    Bottom line: the information in this book will be useful when and if you or a loved one suffer various parts of age-related decline. Until that happens, though, we recommend other books to help avoid that outcome. Meanwhileโ€ฆ

    Click here to check out Honest Aging, and be prepared!

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  • How an Idaho vaccine advocacy org plans its annual goals

    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.

    The start of a new year means many nonprofits and community health workers are busy setting goals and reflecting on whatโ€™s worked and what hasnโ€™t. For those engaged in vaccine outreach, it also means reflecting on the tools and tactics that help them communicate better with their communities about why vaccines matter.

    Across the country, childhood vaccination rates have declined since the COVID-19 pandemic, resulting in a resurgence of preventable diseases like pertussis. 

    Also known as whooping cough, pertussis has surged in states like Idaho, said Karen Jachimowski Sharpnack, executive director of the Idaho Immunization Coalition, in a conversation with PGN about the organizationโ€™s 2025 priorities. 

    Sharpnack shared how spikes in infectious respiratory illnesses can create opportunities to listen better and understand the nuances of the communities they serve.

    Hereโ€™s more of what Sharpnack said.

    [Editorโ€™s note: The contents of this interview have been edited for length and clarity.]

    PGN: Whooping cough cases are up in your state. Can you share an example of how your organization is responding?

    Karen Jachimowski Sharpnack: If you look at Treasure Valley and Northern Idaho, the majority of those cases have been reported, and itโ€™s like five times as much as we had the previous year. 

    So, two things that the Coalition is doing in response: First, we put out radio public service announcements throughout those particular areas about what whooping cough is, how contagious it is, and what you should do if you think your child or anyone you know has it. 

    Second, we are contacting every school superintendent, principal, school nurse, with a letter from us at the Coalition [to warn about] the whooping cough outbreaks in schools right now. Hereโ€™s what the symptoms are, hereโ€™s what you can do, and then hereโ€™s how you can protect yourself and your families. 

    It doesnโ€™t mean the health district wouldnโ€™t do it, or the Department of Health and Welfare canโ€™t do it. But from our standpoint, at least we are bringing an awareness to the schools that this is happening. 

    PGN: How does your organization decide when outreach is needed? How do you take a pulse of your communitiesโ€™ vaccine attitudes?

    K.J.S.: We consistently hold listening sessions. We do them in English and Spanish if we need to, and we go aroundโ€”and I’m talking about the southern part of the stateโ€”and bring people together. 

    Weโ€™ve done adults, weโ€™ve done teenagers, weโ€™ve done college students, weโ€™ve done seniors, weโ€™ve done all age groups. 

    So, weโ€™ll bring eight or 10 people together, and weโ€™ll spend a couple of hours with them. We feed them and we also pay them to be there. We say, โ€˜We want to hear from you about what youโ€™re hearing about vaccines, what your views are if youโ€™re vaccinated.โ€™ Anytime, by the way, they can get up and leave and still get paid. 

    We want to hear what theyโ€™re hearing on the ground. And these sessions are extremely informational. For one, we learn about the misinformation that goes out there, like immediately. And two, weโ€™re able to then focus [on how to respond]. If weโ€™re hearing this, what kind of media campaign do we need to get together?

    PGN: How do these listening sessions inform your work?

    K.J.S.: So, a couple times a year we also pay a professional poller to do a poll. And when we get those results we check them against our listening sessions. We want to see: Are we on target? Are we ahead? 

    We just finished putting a one-pager together for legislators, so weโ€™re ready to go with the new [legislative] session. We do this poll every year in August-September to know how Idahoans are feeling about vaccines. We get the results in October, because weโ€™re getting ready for the next year. 

    We actually poll 19-to-64-year-olds, really honing in on questions like, โ€˜Do you believe vaccines are safe and effective?โ€™ โ€˜Do you believe that school vaccination rules should still be in place?โ€™

    And whatโ€™s pretty cool is that two-thirds of Idahoans still believe vaccines are safe and effective, want to keep school rules in place, and believe that the infrastructure systems that we have in place for our vaccine registry should remain the same. Those are important to hear, so this is really good information that we can pull out and do something with.

    PGN: Like what?

    K.J.S.: Hereโ€™s the bottom line. It takes money to do this work, so you have to be able to say what you are going to do with the results. 

    Doing a poll costs anywhere from $15,000 to $35,000. This is an expensive investment, but we know that the polling is so important to us, along with the time that I have my staff go out and do the listening sessions and get feedback. 

    We take those results to educate, to talk to our legislators, and advocate for vaccines. We actually do these high-level media campaigns around the state. So, we are actually doing something with the polling. Weโ€™re not just sharing the results out. 

    And then we actually ask, what can we do to make a change? What are we hearing that we need to focus on? 

    Thatโ€™s why itโ€™s really important, because we are actually pushing this out for 2025. We know where weโ€™re going in 2025 programmatically with marketing, and we know where weโ€™re going with advocacy work. 

    Weโ€™re not guessing. Weโ€™re actually listening to people. And then weโ€™re making really concrete decisions on how weโ€™re going to move the organization forward to be able to help our communities.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • I have a bit of a cold. Am I sick enough to take a day offย work?

    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.

    Whether itโ€™s your first or fourth cold of the season, many Australians are waking up at the moment with a sniffle, a sore throat or feeling more tired than usual.

    June to August is peak flu season in Australia. There are also high rates of COVID circulating, along with other respiratory viruses such as respiratory syncytial virus (RSV) and adenovirus.

    Sometimes itโ€™s clear when you need to spend the day in bed: you have a fever, aches and pains, and canโ€™t think clearly. If itโ€™s the flu or COVID, youโ€™ll want to stay away from others, and to rest and recover.

    But what about if your symptoms are mild? Are you sick enough to take the day off, or should you push through it? And what if you feel pressured to work?

    Hereโ€™s what to consider.

    Are you likely to spread it?

    While it may seem like a good idea to continue working, especially when your symptoms are mild, going to work when infectious with a respiratory virus risks infecting your co-workers.

    If you are in a client-facing role, such as a teacher or a salesperson, you may also infect others like students or customers.

    The risks may be even greater for those working with vulnerable communities, such as in aged care work, where the consequences can be severe.

    From an organisational perspective, you are likely less productive when you are not feeling well.

    So, whenever possible, avoid going into work when youโ€™re feeling unwell.

    Should I work from home?

    The COVID pandemic normalised working from home. Since then, more people work from home when theyโ€™re unwell, rather than taking sick leave.

    Some employees join Zoom or Teams meetings out of guilt, not wanting to let their co-workers down. Others โ€“ and in particular, some men โ€“ feel the need to maintain their performance at work, even if itโ€™s at the expense of their health.

    A downside of powering through is that workers may prolong their illness by not looking after themselves.

    Can you take leave when you need it?

    Employees in Australia can take either paid or unpaid time off when they are unwell.

    Most full-time employees get ten days of paid sick leave per year, while part-time employees get the equivalent pro-rata.

    Employers can ask for reasonable evidence from employees to show they are unwell, such as asking for a medical certificate from a pharmacy or GP, or a statutory declaration. The type of evidence required may differ from organisation to organisation, with some awards and enterprise agreements specifying the type of evidence needed.

    While taking a sick day helps many workers recuperate, a significant proportion of workers engaged in non-standard work arrangements do not receive these benefits. There are, for example, 2.6 million casual employees who donโ€™t have access to paid sick leave.

    Similarly, most self-employed people such as tradies and gig workers do not have any paid leave entitlements. Although these workers can still take unpaid leave, they are sacrificing income when they call in sick.

    Research from the Australian Council of Trade Unions has found more than half of insecure workers donโ€™t take time off when injured or sick.

    So a significant proportion of workers in Australia simply cannot afford to call in sick.

    Why pushing through isnโ€™t the answer

    โ€œPresenteeismโ€ is the phenomenon of people reporting for work even when they are unwell or not fully functioning, affecting their health and productivity.

    While exact figures are hard to determine, since most organisations donโ€™t systematically track it, estimates suggest 30%โ€“90% of employees work while sick at least once a year.

    People work while sick for different reasons. Some choose to because they love their job or enjoy the social side of work โ€“ this is called voluntary presenteeism.

    But many donโ€™t have a real choice, facing financial pressure or job insecurity. Thatโ€™s involuntary presenteeism, and itโ€™s a much bigger problem.

    Research has found industry norms may be shaping the prevalence of โ€œinvoluntary presenteeismโ€, with workers in the health and education sectors more likely to feel obligated to work when sick due to โ€œat workโ€ caring responsibilities.

    What can organisations do about it?

    Leaders set the tone, especially around health and wellbeing. When they role-model healthy behaviour and support time off, it gives others permission to do the same.

    Supportive leaders can help reduce presenteeism, while pressure from demanding leaders can make it worse.

    Your co-workers matter too. When teams step up and share the load, it creates a culture where people feel safe to take leave. A supportive environment makes wellbeing a shared responsibility.

    But for some workers, leave isnโ€™t an option. Fixing this requires policy change across industries and society more broadly, not just inside the workplace.

    Alex Veen, Senior Lecturer and University of Sydney Business School Emerging Scholar Research Fellow, University of Sydney; Hannah Kunst, Lecturer in Leadership, University of Sydney, and Nate Zettna, Lecturer in Leadership, University of Sydney

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

    Don’t Forget…

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  • Why Stretching Your Hamstrings Doesn’t Work (And What Does)

    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.

    Alisa Szyman, mobility coach, shows us how to get there, quickly:

    Calm your nerves

    Quick self-test: do a forward fold to note how far your hands reach, then check your posture sideways in a mirror to see whether your pelvis tilts forwards and your lower back is arched.

    If your pelvis indeed tilts forwards (an anterior pelvic tilt) your hamstrings are already under constant tension, so simply holding a stretch doesnโ€™t change the underlying mechanics or how your nervous system regulates range of motion.

    So here’s how to deal with that, step-by-step:

    • Nervous system reset drill: elevate one foot on a book or small block, and hinge into a good-morning position or half circles, so that your brain receives proprioceptive input that helps your nervous system allow more hamstring length.
    • Tissue mobilization with foam rolling: sit with a foam roller under your hamstrings, support yourself with your hands, and slowly roll from just below your glutes to just above your knees, focusing extra on tight spots.
    • Sciatic nerve flossing: lie on your back, raise one leg, point your foot away to increase the pull, then flex your foot towards your face, to release tension so that the sciatic nerve glides through the hamstring area.
    • PNF hamstring stretching: lie on your back with a band or towel around your foot, gently stretch your leg up, then push your foot against the band at about half effort, before relaxing and pulling deeper into the stretch.
    • Strengthen your hamstrings at long length: do either a Jefferson curl (by slowly rounding your spine while lowering a light weight from an elevated surface) or a single-leg Romanian deadlift (where you hinge at your hips while your standing hamstring lengthens under load).

    For more on all of this plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesnโ€™t Load Automatically!

    Want to learn more?

    You might also like:

    Tight Hamstrings? Hereโ€™s A Test To Know If Itโ€™s Actually Your Sciatic Nerve โ† in case you weren’t sure about your pelvic tilt, here’s a more conclusive test

    Take care!

    Don’t Forget…

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  • 3 Ways To Increase Your Push-Ups (In Just 30-Days!)

    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.

    Cori Lefkowitz, of โ€œStrong at Every Ageโ€, shows us how:

    Pushing it up

    A lot of people who struggle with push-ups will do make-it-easier modifications; doing them one one’s knees is a popular one, for example. However, more reps of a modified push-up only makes you stronger at that modification, not at the full push-up.

    So, how to get around this problem?

    Three ways:

    1. Cluster sets: do 3โ€“5 rounds at the start of your workout; set a target of 6โ€“10 total reps per round, and do 1โ€“3 reps of the hardest variation you can, resting 15โ€“30 seconds between mini-sets until the round is complete (rest for at least a minute between rounds).
    2. Slow eccentric push-ups: for 3โ€“5 seconds, focus only on lowering yourself down, then reset at the top. This lets you train harder variations and build control even if you canโ€™t push back up yet.
    3. Push-up holds: hold the push-up at weak points (e.g. bottom, halfway, or topโ€”whatever it is for you) to build slow-twitch tension and improve your form (so that you no longer find yourself wobbly). This helps develop mindโ€“muscle connection, which in turn helps pretty much all other parts of this endeavor.

    For an extra upwards push, you can combine these three ways with incline push-ups. As a very strong general rule, it’s almost always better to push towards harder variations rather than higher reps of the same easier version.

    Why “almost always”? Well, if you’re doing some push-up challenge and specifically want to do very many reps for the sake of it, then building rep count will be what you want. But for anything that’s not “high reps for the sake high reps”, the above method will stand you in better stead.

    Click Here If The Embedded Video Doesnโ€™t Load Automatically!

    Want to learn more?

    You might also like:

    How To Get Your First Pull-Up

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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