
Artichoke vs Red Cabbage – Which is Healthier?
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Our Verdict
When comparing artichoke to red cabbage, we picked the artichoke.
Why?
Both are very much top-tier vegetables! However…
In terms of macros, artichoke has more than 2x the fiber, as well as more than 2x the protein, and slightly more carbs. An easy win for artichoke.
In the category of vitamins, artichoke has more of vitamins B1, B3, B5, B9, E, and choline, while red cabbage has more of vitamins A, B2, B6, C, and K. Thus, a marginal 6:5 win for artichoke.
When it comes to minerals, artichoke has more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while red cabbage has more calcium and selenium. Another win for artichoke.
Looking at phytochemicals, artichoke has a higher total mass of polyphenols, while red cabbage has more diversity of polyphenols. Perhaps a tie in this category is fair, though an argument could be made for either vegetable, subjectively. No matter what choice is made for this category, though…
Adding up the sections makes for a clear overall win for artichoke, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
Enjoy!
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Never Too Late To Start Over: Finding Purpose At Any Age
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Dana Findwell’s late 50s were not an easy time, but upon now hitting 60 (this week, at time of writing), she’s enthusiastically throwing herself into the things that bring her purpose, and so can you.
Start where you are
Findwell was already no stranger to starting again, having been married and divorced twice, and having moved frequently, requiring constant “life resets”.
Nevertheless, she always had her work to fall back on; she was a graphic designer and art director for 30 years… Until burnout struck.
And when burnout struck, so did COVID, resulting in the loss of her job. Her job wasn’t the only thing she lost though, as her mother died around the same time. All in all, it was a lot, and not the fun kind of “a lot”.
Struggling to find a new career direction, she ended up starting a small business for herself, so that she could direct the pace; pressing forwards as and when she had the energy. This became her new “ikigai“, the main thing that brings a sense of purpose to her life, but getting one part of her life back into order brought her attention to the rest; she realized she’d neglected her health, so she joined a gym. And a weightlifting class. And a hip-hop class. And she took up the practice of Japanese drumming (for the unfamiliar, this can be a rather athletic ability; it’s not a matter of sitting at a drum kit).
And now? Her future is still not clear, but that’s ok, because she’s making it as she goes, and she’s doing it her way, trusting in her ability to handle what may come up, and doing the things now that future-her will be glad of having done (e.g. laying the groundwork of both financial security and good health).
Change can sometimes be triggered by adverse circumstances, but there’s always the opportunity to find something better. For more on all of this, enjoy:
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Savory Protein Crêpe
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Pancakes have a bad reputation healthwise, but they don’t have to be so. Here’s a very healthy crêpe recipe, with around 20g of protein per serving (which is about how much protein most people’s body’s can use at one sitting) and a healthy dose of fiber too:
You will need
Per crêpe:
- ½ cup milk (your preference what kind; we recommend oat milk for this)
- 2 oz chickpea flour (also called garbanzo bean flour, or gram flour)
- 1 tsp nutritional yeast
- 1 tsp ras el-hanout (optional but tasty and contains an array of beneficial phytochemicals)
- 1 tsp dried mixed herbs
- ⅛ tsp MSG or ¼ tsp low-sodium salt
For the filling (also per crêpe):
- 6 cherry tomatoes, halved
- Small handful baby spinach
- Extra virgin olive oil
Method
(we suggest you read everything at least once before doing anything)
1) Mix the dry crêpe ingredients in a bowl, and then stir in the milk, whisking to mix thoroughly. Leave to stand for at least 5 minutes.
2) Meanwhile, heat a little olive oil in a skillet, add the tomatoes and fry for 1 minute, before adding the spinach, stirring, and turning off the heat. As soon as the spinach begins to wilt, set it aside.
3) Heat a little olive oil either in the same skillet (having been carefully wiped clean) or a crêpe pan if you have one, and pour in a little of the batter you made, tipping the pan so that it coats the pan evenly and thinly. Once the top is set, jiggle the pan to see that it’s not stuck, and then flip your crêpe to finish on the other side.
If you’re not confident of your pancake-tossing skills, or your pan isn’t good enough quality to permit this, you can slide it out onto a heatproof chopping board, and use that to carefully turn it back into the pan to finish the other side.
4) Add the filling to one half of the crêpe, and fold it over, pushing down at the edges with a spatula to make a seal, cooking for another 30 seconds or so. Alternatively, you can just serve a stack of crêpes and add the filling at the table, folding or rolling per personal preference:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- Three Daily Servings of Beans?
- Lycopene’s Benefits For The Gut, Heart, Brain, & More
- Our Top 5 Spices: How Much Is Enough For Benefits?
- Sea Salt vs MSG – Which is Healthier?
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Why is cancer called cancer? We need to go back to Greco-Roman times for the answer
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One of the earliest descriptions of someone with cancer comes from the fourth century BC. Satyrus, tyrant of the city of Heracleia on the Black Sea, developed a cancer between his groin and scrotum. As the cancer spread, Satyrus had ever greater pains. He was unable to sleep and had convulsions.
Advanced cancers in that part of the body were regarded as inoperable, and there were no drugs strong enough to alleviate the agony. So doctors could do nothing. Eventually, the cancer took Satyrus’ life at the age of 65.
Cancer was already well known in this period. A text written in the late fifth or early fourth century BC, called Diseases of Women, described how breast cancer develops:
hard growths form […] out of them hidden cancers develop […] pains shoot up from the patients’ breasts to their throats, and around their shoulder blades […] such patients become thin through their whole body […] breathing decreases, the sense of smell is lost […]
Other medical works of this period describe different sorts of cancers. A woman from the Greek city of Abdera died from a cancer of the chest; a man with throat cancer survived after his doctor burned away the tumour.
Where does the word ‘cancer’ come from?
Why does the word ‘cancer’ have its roots in the ancient Greek and Latin words for crab? The physician Galen offers one explanation. Pierre Roche Vigneron/Wikimedia The word cancer comes from the same era. In the late fifth and early fourth century BC, doctors were using the word karkinos – the ancient Greek word for crab – to describe malignant tumours. Later, when Latin-speaking doctors described the same disease, they used the Latin word for crab: cancer. So, the name stuck.
Even in ancient times, people wondered why doctors named the disease after an animal. One explanation was the crab is an aggressive animal, just as cancer can be an aggressive disease; another explanation was the crab can grip one part of a person’s body with its claws and be difficult to remove, just as cancer can be difficult to remove once it has developed. Others thought it was because of the appearance of the tumour.
The physician Galen (129-216 AD) described breast cancer in his work A Method of Medicine to Glaucon, and compared the form of the tumour to the form of a crab:
We have often seen in the breasts a tumour exactly like a crab. Just as that animal has feet on either side of its body, so too in this disease the veins of the unnatural swelling are stretched out on either side, creating a form similar to a crab.
Not everyone agreed what caused cancer
The physician Erasistratus didn’t think black bile was to blame. Didier Descouens/Musée Ingres-Bourdelle/Wikimedia, CC BY-SA In the Greco-Roman period, there were different opinions about the cause of cancer.
According to a widespread ancient medical theory, the body has four humours: blood, yellow bile, phlegm and black bile. These four humours need to be kept in a state of balance, otherwise a person becomes sick. If a person suffered from an excess of black bile, it was thought this would eventually lead to cancer.
The physician Erasistratus, who lived from around 315 to 240 BC, disagreed. However, so far as we know, he did not offer an alternative explanation.
How was cancer treated?
Cancer was treated in a range of different ways. It was thought that cancers in their early stages could be cured using medications.
These included drugs derived from plants (such as cucumber, narcissus bulb, castor bean, bitter vetch, cabbage); animals (such as the ash of a crab); and metals (such as arsenic).
Galen claimed that by using this sort of medication, and repeatedly purging his patients with emetics or enemas, he was sometimes successful at making emerging cancers disappear. He said the same treatment sometimes prevented more advanced cancers from continuing to grow. However, he also said surgery is necessary if these medications do not work.
Surgery was usually avoided as patients tended to die from blood loss. The most successful operations were on cancers of the tip of the breast. Leonidas, a physician who lived in the second and third century AD, described his method, which involved cauterising (burning):
I usually operate in cases where the tumours do not extend into the chest […] When the patient has been placed on her back, I incise the healthy area of the breast above the tumour and then cauterize the incision until scabs form and the bleeding is stanched. Then I incise again, marking out the area as I cut deeply into the breast, and again I cauterize. I do this [incising and cauterizing] quite often […] This way the bleeding is not dangerous. After the excision is complete I again cauterize the entire area until it is dessicated.
Cancer was generally regarded as an incurable disease, and so it was feared. Some people with cancer, such as the poet Silius Italicus (26-102 AD), died by suicide to end the torment.
Patients would also pray to the gods for hope of a cure. An example of this is Innocentia, an aristocratic lady who lived in Carthage (in modern-day Tunisia) in the fifth century AD. She told her doctor divine intervention had cured her breast cancer, though her doctor did not believe her.
Innocentia from Carthage, in modern-day Tunisia, believed divine intervention cured her breast cancer. Valery Bareta/Shutterstock From the past into the future
We began with Satyrus, a tyrant in the fourth century BC. In the 2,400 years or so since then, much has changed in our knowledge of what causes cancer, how to prevent it and how to treat it. We also know there are more than 200 different types of cancer. Some people’s cancers are so successfully managed, they go on to live long lives.
But there is still no general “cure for cancer”, a disease that about one in five people develop in their lifetime. In 2022 alone, there were about 20 million new cancer cases and 9.7 million cancer deaths globally. We clearly have a long way to go.
Konstantine Panegyres, McKenzie Postdoctoral Fellow, Historical and Philosophical Studies, The University of Melbourne
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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9 Little Habits To Have A Better Day
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Practically gift-wrapped, here are 9 key things to improve any day!
Mindfully does it
These are all things that seem obvious when you read them, but take a moment to consider: how many do you actually do on a daily basis, really? And could you implement the others?
- Remember to be thankful: train your brain to focus on the good in life, either in the morning to start the day positively or at night to unload stress. Or both!
- Change your scenery: visiting new places, even just a walk in the park, can refresh your mind and improve your mood.
- Do one thing at a time: multitasking leads to unfinished, low-quality work. Focusing on one task at a time all but ensures better results.
- Laugh: laughter releases feel-good hormones of various kinds, spreads joy, and relieves tension, making the day more enjoyable. It has longevity-boosting effects too!
- Help someone: helping others boosts happiness, enhances self-worth, and might even provide insights into your own problems. As a bonus, it actually helps the other person, too—so “pay it forward” and all that 🙂
- Prepare the night before: prepping ahead prevents morning stress, making for a smoother and more confident start to the day—which sets the tone of the rest of the day.
- Hype yourself up: even temporary self-belief can boost confidence and its effects are incrementally cumulative over time.
- Relaxation: establish an evening routine (like reading or listening to calming music) to de-stress and improve sleep quality.
- Take your time: being present in the moment enhances enjoyment, improves focus, and cultivates gratitude—which takes us back to #1!
For more on each of these, enjoy:
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Want to learn more?
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Are You Flourishing? (There’s a Scale)
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How to Eat to Change How You Drink – by Dr. Brooke Scheller
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Whether you want to stop drinking or just cut down, this book can help. But what makes it different from the other reduce/stop drinking books we’ve reviewed?
Mostly, it’s about nutrition. This book focuses on the way that alcohol changes our relationship to food, our gut, our blood sugars, and more. The author also explains how reducing/stopping drinking, without bearing these things in mind, can be unnecessarily extra hard.
The remedy? To bear them in mind, of course, but that requires knowing them. So what she does is explain the physiology of what’s going on in terms of each of the above things (and more), and how to adjust your diet to make up for what alcohol has been doing to you, so that you can reduce/quit without feeling constantly terrible.
The style is very pop-science, light in tone, readable. She makes reference to a lot of hard science, but doesn’t discuss it in more depth than is necessary to convey the useful information. So, this is a practical book, aimed at all people who want to reduce/quit drinking.
Bottom line: if you feel like it’s hard to drink less because it feels like something is missing, it’s probably because indeed something is missing, and this book can help you bridge that gap!
Click here to check out How To Eat To Change How You Drink, and do just that!
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Healthy Chocolate Fudge Energy Bites
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While these are quite high-calorie, they’re also high in protein, and the fiber and healthy fats flatten the blood sugar curve:
You will need
- 1 cup peanut butter
- 4 oz dark chocolate, melted (try to get dark chocolate with >80% cocoa, if you can; 85% is very respectable and 90% is perfect)
- ⅓ cup maple syrup (you can safely reduce this, or even omit it, if you prefer less sweetness)
- ¼ cup hazelnuts
- ¼ cup almond milk (or your preferred milk, but we recommend almond for taste and health)
- 1 tsp vanilla extract
- Topping: ¼ cup hazelnuts, roughly chopped
Method
(we suggest you read everything at least once before doing anything)
1) Combine all the ingredients (except the topping) in a food processor, and blend until smooth.
2) Line a container (5″x7″ is a good size) with baking paper and spread the mixture evenly into it, pressing down gently.
3) Sprinkle the topping onto it, press that even more gently into it.
4) Refrigerate overnight (or chill it for 2hrs in the freezer).
5) Cut into cubes to serve; they can be served frozen or thawed, per your preference:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Eating For Energy (In Ways That Actually Work)
- “Let Them Eat Cake”, She Said…
- Why You Should Diversify Your Nuts!
- Plant-Based Milks—What’s Best?
- Chocolate & Health: Fact or Fiction?
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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