Bamboo Shoots vs Asparagus – Which is Healthier?

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Our Verdict

When comparing bamboo shoots to asparagus, we picked the asparagus.

Why?

Both are great! But asparagus does distinguish itself on nutritional density.

In terms of macros, bamboo starts strong with more protein and fiber, but it’s not a huge amount more; the margins of difference are quite small.

In the category of vitamins, asparagus wins easily with more of vitamins A, B2, B3, B5, B9, C, E, K, and choline. In contrast, bamboo boasts only more vitamin B6. A clear win for asparagus.

The minerals line-up is closer; asparagus has more calcium, iron, magnesium, and selenium, while bamboo shoots have more manganese, phosphorus, potassium, and zinc. That’s a 4:4 tie, but asparagus’s margins of difference are larger, and if we need a further tiebreaker, bamboo also contains more sodium, which most people in the industrialized world could do with less of rather than more. So, a small win for asparagus.

In short, adding up the sections… Bamboo shoots, but asparagus scores, and wins the day. Enjoy both, of course, but if making a pick, then asparagus has more bang-for-buck.

Want to learn more?

You might like to read:

Asparagus vs Eggplant – Which is Healthier?

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  • Paulina Porizkova (Former Supermodel) Talks Menopause, Aging, & Appearances

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    Are supermodels destined to all eventually become “Grizabella the Glamor Cat”, a washed-up shell of their former glory? Is it true that “men grow cold as girls grow old, and we all lose our charms in the end”? And what—if anything—can we do about it?

    Insights from a retired professional

    Paulina Porizkova is 56, and she looks like she’s… 56, maybe? Perhaps a little younger or a bit older depending on the camera and lighting and such.

    It’s usually the case, on glossy magazine covers and YouTube thumbnails, that there’s a 20-year difference between appearance and reality, but not here. Why’s that?

    Porizkova noted that many celebrities of a similar age look younger, and felt bad. But then she noted that they’d all had various cosmetic work done, and looked for images of “real” women in their mid-50s, and didn’t find them.

    Note: we at 10almonds do disagree with one thing here: we say that someone who has had cosmetic work done is no less real for it; it’s a simple matter of personal choice and bodily autonomy. She is, in our opinion, making the same mistake as people make when they say such things as “real people, rather than models”, as though models are not also real people.

    Porizkova found modelling highly lucrative but dehumanizing, and did not enjoy the objectification involved—and she enjoyed even less, when she reached a certain age, negative comments about aging, and people being visibly wrong-footed when meeting her, as they had misconceptions based on past images.

    As a child and younger adult through her modelling career, she felt very much “seen and not heard”, and these days, she realizes she’s more interesting now but feels less seen. Menopause coincided with her marriage ending, and she felt unattractive and ignored by her husband; she questioned her self-worth, and felt very bad about it. Then her husband (they had separated, but had not divorced) died, and she felt even more isolated—but it heightened her sensitivity to life.

    In her pain and longing for recognition, she reached out through her Instagram, crying, and received positive feedback—but still she struggles with expressing needs and feeling worthy.

    And yet, when it comes to looks, she embraces her wrinkles as a form of expression, and values her natural appearance over cosmetic alterations.

    She describes herself as a work in progress—still broken, still needing cleansing and healing, but proud of how far she’s come so far, and optimistic with regard to the future.

    For all this and more in her own words, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    The Many Faces Of Cosmetic Surgery

    Take care!

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  • The Best 4 Pool Exercises to Strengthen Your Core & Tone Up

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    A lot of people don’t love working on their core strength, but exercising in the pool can make it a lot more enjoyable, as well as minimizing risk of injury.

    Dr Alyssa Kuhn, arthritis specialist, also advises “being in the water also helps to control for balance and can offload the joints so they aren’t as painful”:

    The gentlest exercise

    The specific exercises she recommends are:

    Wood Chops

    Stagger your feet, clasp your hands, and submerge them in the water. Now, move your hands diagonally from one side to the other. This engages your core and balance using water resistance. Perform 10–20 reps per side, exhaling on the hardest part.

    Front Kick with Opposite Arm Press

    Kick one leg forward while pushing the opposite arm out or overhead—higher kicks increase difficulty by requiring more balance. If balance isn’t sufficient for you yet, hold onto the pool wall if needed. Either way, engage the core to lift the leg. Do 20–30 reps alternating sides.

    Wall Push-Ups

    Place your hands on the pool wall, shoulder-width apart. Keep feet together and hips slightly tucked for core engagement. Next, move your chest toward the wall and push back while maintaining a straight body—avoid arching your back. Do 10–20 reps.

    Arm Circles

    Stand with your feet wider than shoulder-width. Clasp your hands, extend your arms, and submerge them in the water. Make large circular motions for resistance training. This can be done with straight or bent arms for different difficulty levels. Do 10–20 circles in each direction.

    For more on each of these plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Osteoporosis & Exercises: Which To Do (And Which To Avoid)

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  • How To Avoid Self-Hatred & Learn To Love Oneself More

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    Alain de Botton gives a compassionate, but realistic, explanation in this video:

    The enemy within

    Or rather, the collaborator within. Because there’s usually first an enemy without—those who are critical of us, who consider that we are bad people in some fashion, and may indeed get quite colorful in their expressions of this.

    Sometimes, their words will bounce straight off us; sometimes, their words will stick. So what’s the difference, and can we do anything about it?

    The difference is: when their words stick, it’s usually because on some level we believe their words may be true. That doesn’t mean they necessarily are true!

    They could be (and it would be a special kind of hubris to assume no detractor could ever find a valid criticism of us), but very often the reason we have that belief, or at least that fear/insecurity, is simply because it was taught to us at an early age, often by harsh words/actions of those around us; perhaps our parents, perhaps our schoolteachers, perhaps our classmates, and so forth.

    The problem—and solution—is that we learn emotions much the same way that we learn language; only in part by reasoned thought, and rather for the most part, by immersion and repetition.

    It can take a lot of conscious self-talk to undo the harm of decades of unconscious self-talk based on what was probably a few years of external criticisms when we were small and very impressionable… But, having missed the opportunity to start fixing this sooner, the next best time to do it is now.

    We cannot, of course, simply do what a kind friend might do and expect any better results; if a kind friend tells us something nice that we do not believe is true, then however much they mean it, we’re not going to internalize it. So instead, we must simply chip away at those unhelpful longstanding counterproductive beliefs, and simply build up the habit of viewing ourselves in a kinder light.

    For more on all this, 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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  • Why do some young people use Xanax recreationally? What are the risks?

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    Anecdotal reports from some professionals have prompted concerns about young people using prescription benzodiazepines such as Xanax for recreational use.

    Border force detections of these drugs have almost doubled in the past five years, further fuelling the worry.

    So why do young people use them, and how do the harms differ to those used as prescribed by a doctor?

    Dragana Gordic/Shutterstock

    What are benzodiazepines?

    You might know this large group of drugs by their trade names. Valium (diazepam), Xanax (alprazolam), Normison (temazepam) and Rohypnol (flunitrazepam) are just a few examples. Sometimes they’re referred to as minor tranquillisers or, colloquially, as “benzos”.

    They increase the neurotransmitter gamma aminobutyric acid (GABA). GABA reduces activity in the brain, producing feelings of relaxation and sedation.

    Unwanted side effects include drowsiness, dizziness and problems with coordination.

    Benzodiazepines used to be widely prescribed for long-term management of anxiety and insomnia. They are still prescribed for these conditions, but less commonly, and are also sometimes used as part of the treatment for cancer, epilepsy and alcohol withdrawal.

    Long-term use can lead to tolerance: when the effect wears off over time. So you need to use more over time to get the same effect. This can lead to dependence: when your body becomes reliant on the drug. There is a very high risk of dependence with these drugs.

    When you stop taking benzodiazepines, you may experience withdrawal symptoms. For those who are dependent, the withdrawal can be long and difficult, lasting for several months or more.

    So now they are only recommended for a few weeks at most for specific short-term conditions.

    How do people get them? And how does it make them feel?

    Benzodiazepines for non-medical use are typically either diverted from legitimate prescriptions or purchased from illicit drug markets including online.

    Some illegally obtained benzodiazepines look like prescription medicines but are counterfeit pills that may contain fentanyl, nitazenes (both synthetic opioids) or other potent substances which can significantly increase the risk of accidental overdose and death.

    When used recreationally, benzodiazepines are usually taken at higher doses than those typically prescribed, so there are even greater risks.

    The effect young people are looking for in using these drugs is a feeling of profound relaxation, reduced inhibition, euphoria and a feeling of detachment from one’s surroundings. Others use them to enhance social experiences or manage the “comedown” from stimulant drugs like MDMA.

    There are risks associated with using at these levels, including memory loss, impaired judgement, and risky behaviour, like unsafe sex or driving.

    Some people report doing things they would not normally do when affected by high doses of benzodiazepines. There are cases of people committing crimes they can’t remember.

    When taken at higher doses or combined with other depressant drugs such as alcohol or opioids, they can also cause respiratory depression, which prevents your lungs from getting enough oxygen. In extreme cases, it can lead to unconsciousness and even death.

    Using a high dose also increases risk of tolerance and dependence.

    Is recreational use growing?

    The data we have about non-prescribed benzodiazepine use among young people is patchy and difficult to interpret.

    The National Drug Strategy Household Survey 2022–23 estimates around 0.5% of 14 to 17 year olds and and 3% of 18 to 24 year olds have used a benzodiazepine for non medical purposes at least once in the past year.

    The Australian Secondary Schools Survey 2022–23 reports that 11% of secondary school students they surveyed had used benzodiazepines in the past year. However they note this figure may include a sizeable proportion of students who have been prescribed benzodiazepines but have inadvertently reported using them recreationally.

    In both surveys, use has remained fairly stable for the past two decades. So only a small percentage of young people have used benzodiazepines without a prescription and it doesn’t seem to be increasing significantly.

    Reports of more young people using benzodiazepines recreationally might just reflect greater comfort among young people in talking about drugs and drug problems, which is a positive thing.

    Prescribing of benzodiazepines to adolescents or young adults has also declined since 2012.

    What can you do to reduce the risks?

    To reduce the risk of problems, including dependence, benzodiazepines should be used for the shortest duration possible at the lowest effective dose.

    Benzodiazepines should not be taken with other medicines without speaking to a doctor or pharmacist.

    You should not drink alcohol or take illicit drugs at the same time as using benzodiazepines.

    Person takes Xanax out of pack
    Benzodiazepines shouldn’t be taken with other medicines, without the go-ahead from your doctor or pharmacist. Cloudy Design/Shutterstock

    Counterfeit benzodiazepines are increasingly being detected in the community. They are more dangerous than pharmaceutical benzodiazepines because there is no quality control and they may contain unexpected and dangerous substances.

    Drug checking services can help people identify what is in substances they intend to take. It also gives them an opportunity to speak to a health professional before they use. People often discard their drugs after they find out what they contain and speak to someone about drug harms.

    If people are using benzodiazepines without a prescription to self manage stress, anxiety or insomnia, this may indicate a more serious underlying condition. Psychological therapies such as cognitive behaviour therapy, including mindfulness-based approaches, are very effective in addressing these symptoms and are more effective long term solutions.

    Lifestyle modifications – such as improving exercise, diet and sleep – can also be helpful.

    There are also other medications with a much lower risk of dependence that can be used to treat anxiety and insomnia.

    If you or someone you know needs help with benzodiazepine use, Reconnexions can help. It’s a counselling and support service for people who use benzodiazepines.

    Alternatively, CounsellingOnline is a good place to get information and referral for treatment of benzodiazepine dependence. Or speak to your GP. The Sleep Health Foundation has some great resources if you are having trouble with sleep.

    Nicole Lee, Adjunct Professor at the National Drug Research Institute (Melbourne based), Curtin University and Suzanne Nielsen, Professor and Deputy Director, Monash Addiction Research Centre, Monash University

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

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  • Amid Wildfire Trauma, L.A. County Dispatches Mental Health Workers to Evacuees

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    PASADENA, Calif. — As Fernando Ramirez drove to work the day after the Eaton Fire erupted, smoke darkened the sky, ash and embers rained onto his windshield, and the air smelled of melting rubber and plastic.

    He pulled to the side of the road and cried at the sight of residents trying to save their homes.

    “I could see people standing on the roof, watering it, trying to protect it from the fire, and they just looked so hopeless,” said Ramirez, a community outreach worker with the Pasadena Public Health Department.

    That evening, the 49-year-old volunteered for a 14-hour shift at the city’s evacuation center, as did colleagues who had also been activated for emergency medical duty. Running on adrenaline and little sleep after finding shelter for homeless people all day, Ramirez spent the night circulating among more than a thousand evacuees, offering wellness checks, companionship, and hope to those who looked distressed.

    Local health departments, such as Ramirez’s, have become a key part of governments’ response to wildfires, floods, and other extreme weather events, which scientists say are becoming more intense and frequent due to climate change. The emotional toll of fleeing and possibly losing a home can help cause or exacerbate mental health conditions such as anxiety, depression, post-traumatic stress disorder, suicidal ideation, and substance use, according to health and climate experts.

    Wildfires have become a recurring experience for many Angelenos, making it difficult for people to feel safe in their home or able to go about daily living, said Lisa Wong, director of the Los Angeles County Department of Mental Health. However, with each extreme weather event, the county has improved its support for evacuees, she said.

    For instance, Wong said the county deployed a team of mental health workers trained to comfort evacuees without retraumatizing them, including by avoiding asking questions likely to bring up painful memories. The department has also learned to better track people’s health needs and redirect those who may find massive evacuation settings uncomfortable to other shelters or interim housing, Wong said. In those first days, the biggest goal is often to reduce people’s anxiety by providing them with information.

    “We’ve learned that right when a crisis happens, people don’t necessarily want to talk about mental health,” said Wong, who staffed the evacuation site Jan. 8 with nine colleagues.

    Instead, she and her team deliver a message of support: “This is really bad right now, but you’re not going to do this alone. We have a whole system set up for recovery too. Once you get past the initial shock of what happened — initial housing needs, medication needs, all those things — then there’s this whole pathway to recovery that we set up.”

    The convention center in downtown Pasadena, which normally hosts home shows, comic cons, and trade shows, was transformed into an evacuation site with hundreds of cots. It was one of at least 13 shelters opened to serve more than 200,000 residents under evacuation orders.

    The January wildfires have burned an estimated 64 square miles — an area larger than the city of Paris — and destroyed at least 12,300 buildings since they started Jan. 7. AccuWeather estimates the region will likely face more than $250 billion in economic losses from the blazes, surpassing the estimates from the state’s record-breaking 2020 wildfire season.

    Lisa Patel, executive director of the Medical Society Consortium on Climate and Health, said she’s most concerned about low-income residents, who are less likely to access mental health support.

    “There was a mental health crisis even before the pandemic,” said Patel, who is also a clinical associate professor of pediatrics at Stanford School of Medicine, referring to the covid-19 pandemic. “The pandemic made it worse. Now you lace in all of this climate change and these disasters into a health care system that isn’t set up to care for the people that already have mental health illness.”

    Early research suggests exposure to large amounts of wildfire smoke can damage the brain and increase the risk of developing anxiety, she added.

    At the Pasadena Convention Center, Elaine Santiago sat on a cot in a hallway as volunteers pulled wagons loaded with soup, sandwiches, bottled water, and other necessities.

    Santiago said she drew comfort from being at the Pasadena evacuation center, knowing that she wasn’t alone in the tragedy.

    “It sort of gives me a sense of peace at times,” Santiago said. “Maybe that’s weird. We’re all experiencing this together.”

    She had been celebrating her 78th birthday with family when she fled her home in the small city of Sierra Madre, east of Pasadena. As she watched flames whip around her neighborhood, she, along with children and grandkids, scrambled to secure their dogs in crates and grabbed important documents before they left.

    The widower had leaned on her husband in past emergencies, and now she felt lost.

    “I did feel helpless,” Santiago said. “I figured I’m the head of the household; I should know what to do. But I didn’t know.”

    Donny McCullough, who sat on a neighboring green cot draped in a Red Cross blanket, had fled his Pasadena home with his family early on the morning of Jan. 8. Without power at home, the 68-year-old stayed up listening for updates on a battery-powered radio. His eyes remained red from smoke irritation hours later.

    “I had my wife and two daughters, and I was trying not to show fear, so I quietly, inside, was like, ‘Oh my God,’” said McCullough, a music producer and writer. “I’m driving away, looking at the house, wondering if it’s going to be the last time I’m going to see it.”

    He saved his master recording from a seven-year music project, but he left behind his studio with all his other work from a four-decade career in music.

    Not all evacuees arrived with family. Some came searching for loved ones. That’s one of the hardest parts of his shift, Ramirez said. The community outreach worker helped walk people around the building, cot by cot.

    A week in, at least two dozen people had been killed in the wildfires.

    The work takes a toll on disaster relief workers too. Ramirez said many feared losing their homes in the fires and some already had. He attends therapy weekly, which he said helps him manage his emotions.

    At the evacuation center, Ramirez described being on autopilot.

    “Some of us react differently. I tend to go into fight mode,” Ramirez said. “I react. I run towards the fire. I run towards personal service. Then once that passes, that’s when my trauma catches up with me.”

    Need help? Los Angeles County residents in need of support can call the county’s mental health helpline at 1-800-854-7771. The national Suicide & Crisis Lifeline, 988, is also available for those who’d like to speak with someone confidentially, free of charge.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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

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  • The Counterintuitive Dos and Don’ts of Nail Health

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    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’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 too—there’s always more to say!

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

    So, no question/request too big or small

    ❝I take a vitamin supplement for strengthening my nails (particularly one of my big toes!) – but they are running out! What do you recommend for strengthening nails? What is/are the key ingredient(s)?❞

    Vitamin-wise, biotin (vitamin B7) is an underrated and very important one. As a bonus, it’s really good for your hair too (hair and nails being made of fundamentally the same “stuff”. Because it has exceptionally low toxicity, it can be taken up to 10,000% of the NRV, so if shopping for supplements, a high biotin content is better than a low one.

    A lot of products marketed as for “skin, hair, and nails” focus on vitamins A and E, which are good for the skin but aren’t so relevant for nails.

    Nutritionally, getting plenty of protein (whatever form you normally take it is fine) is also important since keratin (as nails are made of) is a kind of protein.

    Outside of nutritional factors, a few other considerations:

    • Testosterone strengthens nails, and declining testosterone levels (as experienced by most men over the age of 45) can result in weaker nails. So for men over 45 especially, a diet that favors testosterone (think foods rich in magnesium and zinc) is good.
    • Because estrogen doesn’t do for women’s nails what testosterone does for men’s nails, increasing our magnesium and zinc intake won’t help our nails (but it’s still good for other things, including energy levels in the day and good sleep at night, and most people are deficient in magnesium anyway)
    • Those of us who enjoy painted nails would do well to let our nails go without polish sometimes, as it can dry them out. And, acrylic nails are truly ruinous to nail health, as are gel nails (the kind that use a UV lamp to harden them—which is also bad for the skin)
    • When nails are brittle, it can be tempting to soak them to reduce their brittleness. However, this is actually counterproductive, as the water will leech nutrients from the nails, and by the time you’ve been out of the footbath (for example) for about an hour, your nails will bemore brittle than before you soaked them.
      • Use a moisturizing lotion or nail-oil instead—bonus if it contains biotin, keratin, and/or other helpful nutrients.
      • Keep yourself hydrated, too! Hydration that comes to your nails from the inside will deliver nutrients, rather than removing them.

    About those supplements: we don’t sell them (or anything else) but for your convenience, here are some great ones (this writer takes pretty much the same, just a different brand because I’m in a different country):

    Magnesium Gummies (600mg) & Biotin Gummies (10,000µg)

    Enjoy!

    ❝I was wondering whether there were very simple, clear bullet points or instructions on things to be wary of in Yoga.❞

    That’s quite a large topic, and not one that lends itself well to being conveyed in bullet points, but first we’ll share the article you sent us when sending this question:

    Tips for Avoiding Yoga Injuries

    …and next we’ll recommend the YouTube channel @livinleggings, whose videos we feature here from time to time. She (Liv) has a lot of good videos on problems/mistakes/injuries to avoid.

    Here’s a great one to get you started:

    !

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