Blood-Sugar-Friendly Ice Pops

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This generic food product has so many regional variant names that it’s difficult to get a universal name, but in N. America they’re also known by the genericized brand name of popsicles. Anyway, they’re usually very bad news for blood sugars, being merely frozen juice even if extra sugar wasn’t added. Today’s recipe, on the other hand, makes for a refreshing and nutrient-dense treat that won’t spike your blood glucose!

You will need

  • 1 cup fresh blueberries
  • 1 can (12oz/400g) coconut milk
  • ½ cup yogurt with minimal additives
  • 1 tbsp honey (omit if you prefer less sweetness)
  • Juice of ¼ lime (increase if you prefer more sourness)

Method

(we suggest you read everything at least once before doing anything)

1) Blend everything

2) Pour into ice pop molds and freeze overnight

3) Serve at your leisure:

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

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  • Heal Your Stressed Brain

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    Rochelle Walsh, therapist, explains the problem and how to fix it:

    Not all brain damage is from the outside

    Long-term stress and burnout cause brain damage; it’s not just a mindset issue—it impacts the brain physiologically. To compound matters, it also increases the risk of neurodegenerative diseases. While the brain can indeed grow new neurons and regenerate itself, chronic stress damages specific regions, and inhibits that.

    There are some effects of chronic stress that can seem positive—the amygdalae and hypothalamus are seen to grow larger and stronger, for instance—but this is, unfortunately, “all the better to stress you with”. In compensation for this, chronic stress deprioritizes the pre-frontal cortex and hippocampi, so there goes your reasoning and memory.

    This often results in people not managing chronic stress well. Just like a weak heart and lungs might impede the exercise that could make them stronger, the stressed brain is not good at permitting you to do the things that would heal it—preferring to keep you on edge all day, worrying and twitchy, mind racing and body tense. It also tends to lead to autoimmune diseases, due to the increased inflammation (because the body’s threat-detection system as at “jumping at own shadow” levels so it’s deploying every defense it has, including completely inappropriate ones).

    Notwithstanding the “Heal Your Stressed Brain” thumbnail, she doesn’t actually go into this in detail and bids us sign up for her masterclass. We at 10almonds however like to deliver, so you can find useful advice and free resources in our links-drop at the bottom of this article.

    Meanwhile, if you’d like to hear more about the neurological woes described above, 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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  • Strong At Every Age: 15 Habits To Level Up Your Health & Fitness

    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.

    Not every increase in health and fitness needs to look like a training montage from the “Rocky” movies!

    Making progress every day

    We’ll not keep the 15 habits a secret; they are:

    1. Follow the one-minute rule: commit to just one minute of action—this makes starting easier, and often you’ll end up doing more once you’ve got started.
    2. Make the habit exciting: add fun elements to make the habit more enjoyable, like using new gear or accessories.
    3. Do it first: prioritize new habits by doing them early in the day to ensure they get done.
    4. Share the love: pair new habits with activities you already enjoy, where practical, to do “temptation bundling”.
    5. Embrace the uncomfortable: get used to discomfort daily to grow and build resilience for bigger changes.
    6. Do as little as possible: start small with habits, to minimize resistance and focus on consistency.
    7. Think how to be lazy: simplify processes and use shortcuts; there are no extra prizes for it having been difficult!
    8. Make the appointment: schedule habits with set dates and times, to increase accountability.
    9. Let habits evolve: adapt habits to fit current circumstances; that way you can still stay consistent over time.
    10. Plan ahead: prepare in advance to avoid setbacks—what could stop you from succeeding, and how can you pre-empt that?
    11. Pause to reflect: regularly evaluate what works and what doesn’t, to adjust and improve.
    12. Shut off your brain: avoid overthinking and start taking action now, not later, to build momentum.
    13. Question and learn: stay curious and open to learning, or else you will plateau quickly!
    14. Ask why: understand the deeper reasons behind any resistance, and make clear for yourself the value of the habit.
    15. Love your failures: embrace any setbacks as learning opportunities and, as such, stepping stones to success.

    For more on all of each of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    How To Really Pick Up (And Keep!) Those Habits

    Take care!

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  • Treadmill vs Road

    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.

    Have a question or a request? We love to hear from you!

    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 😎

    ❝Why do I get tired much more quickly running outside, than I do on the treadmill? Every time I get worn out quickly but at home I can go for much longer!❞

    Short answer: the reason is Newton’s laws of motion.

    In other words: on a treadmill, you need only maintain your position in space relative the the Earth while the treadmill moves beneath you, whereas on the road, you need to push against the Earth with sufficient force to move it relative to your body.

    Illustrative thought experiment to make that clearer: if you were to stand on a treadmill with roller skates, and hold onto the bar with even just one finger, you would maintain your speed as far as the treadmill’s computer is concerned—whereas to maintain your speed on a flat road, you’d still need to push with your back foot every few yards or so.

    More interesting answer: it’s a qualitatively different exercise (i.e. not just quantitively different). This is because of all that pushing you’re having to do on the road, while on a treadmill, the only pushing you have to do is just enough to counteract gravity (i.e. to keep you upright).

    As such, both forms of running are a cardio exercise (because simply moving your legs quickly, even without having to apply much force, is still something that requires oxygenated blood feeding the muscles), but road-running adds an extra element of resistance exercise for the muscles of your lower body. Thus, road-running will enable you to build-maintain muscle much more than treadmill-running will.

    Some extra things to bear in mind, however:

    1) You can increase the resistance work for either form of running, by adding weight (such as by wearing a weight vest):

    Weight Vests Against Osteoporosis: Do They Really Build Bone?

    …and while road-running will still be the superior form of resistance work (for the reasons we outlined above), adding a weight vest will still be improving your stabilization muscles, just as it would if you were standing still while holding the weight up.

    2) Stationary cycling does not have the same physics differences as stationary running. By this we mean: an exercise bike will require your muscles to do just as much pushing as they would on a road. This makes stationary cycling an excellent choice for high intensity resistance training (HIRT):

    HIIT, But Make It HIRT

    3) The best form of exercise is the one that you will actually do. Thus, when it’s raining sidewise outside, a treadmill inside will get exercise done better than no running at all. Similarly, a treadmill exercise session takes a lot less preparation (“switch it on”) than a running session outside (“get dressed appropriately for the weather, apply sunscreen if necessary, remember to bring water, etc etc”), and thus is also much more likely to actually occur. The ability to stop whenever one wants is also a reassuring factor that makes one much more likely to start. See for example:

    How To Do HIIT (Without Wrecking Your Body)

    Take care!

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Related Posts

  • What is childhood dementia? And how could new research help?

    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.

    “Childhood” and “dementia” are two words we wish we didn’t have to use together. But sadly, around 1,400 Australian children and young people live with currently untreatable childhood dementia.

    Broadly speaking, childhood dementia is caused by any one of more than 100 rare genetic disorders. Although the causes differ from dementia acquired later in life, the progressive nature of the illness is the same.

    Half of infants and children diagnosed with childhood dementia will not reach their tenth birthday, and most will die before turning 18.

    Yet this devastating condition has lacked awareness, and importantly, the research attention needed to work towards treatments and a cure.

    More about the causes

    Most types of childhood dementia are caused by mutations (or mistakes) in our DNA. These mistakes lead to a range of rare genetic disorders, which in turn cause childhood dementia.

    Two-thirds of childhood dementia disorders are caused by “inborn errors of metabolism”. This means the metabolic pathways involved in the breakdown of carbohydrates, lipids, fatty acids and proteins in the body fail.

    As a result, nerve pathways fail to function, neurons (nerve cells that send messages around the body) die, and progressive cognitive decline occurs.

    A father with his son on his shoulders in a park.
    Childhood dementia is linked to rare genetic disorders. maxim ibragimov/Shutterstock

    What happens to children with childhood dementia?

    Most children initially appear unaffected. But after a period of apparently normal development, children with childhood dementia progressively lose all previously acquired skills and abilities, such as talking, walking, learning, remembering and reasoning.

    Childhood dementia also leads to significant changes in behaviour, such as aggression and hyperactivity. Severe sleep disturbance is common and vision and hearing can also be affected. Many children have seizures.

    The age when symptoms start can vary, depending partly on the particular genetic disorder causing the dementia, but the average is around two years old. The symptoms are caused by significant, progressive brain damage.

    Are there any treatments available?

    Childhood dementia treatments currently under evaluation or approved are for a very limited number of disorders, and are only available in some parts of the world. These include gene replacement, gene-modified cell therapy and protein or enzyme replacement therapy. Enzyme replacement therapy is available in Australia for one form of childhood dementia. These therapies attempt to “fix” the problems causing the disease, and have shown promising results.

    Other experimental therapies include ones that target faulty protein production or reduce inflammation in the brain.

    Research attention is lacking

    Death rates for Australian children with cancer nearly halved between 1997 and 2017 thanks to research that has enabled the development of multiple treatments. But over recent decades, nothing has changed for children with dementia.

    In 2017–2023, research for childhood cancer received over four times more funding per patient compared to funding for childhood dementia. This is despite childhood dementia causing a similar number of deaths each year as childhood cancer.

    The success for childhood cancer sufferers in recent decades demonstrates how adequately funding medical research can lead to improvements in patient outcomes.

    An old woman holds a young girl on her lap.
    Dementia is not just a disease of older people. Miljan Zivkovic/Shutterstock

    Another bottleneck for childhood dementia patients in Australia is the lack of access to clinical trials. An analysis published in March this year showed that in December 2023, only two clinical trials were recruiting patients with childhood dementia in Australia.

    Worldwide however, 54 trials were recruiting, meaning Australian patients and their families are left watching patients in other parts of the world receive potentially lifesaving treatments, with no recourse themselves.

    That said, we’ve seen a slowing in the establishment of clinical trials for childhood dementia across the world in recent years.

    In addition, we know from consultation with families that current care and support systems are not meeting the needs of children with dementia and their families.

    New research

    Recently, we were awarded new funding for our research on childhood dementia. This will help us continue and expand studies that seek to develop lifesaving treatments.

    More broadly, we need to see increased funding in Australia and around the world for research to develop and translate treatments for the broad spectrum of childhood dementia conditions.

    Dr Kristina Elvidge, head of research at the Childhood Dementia Initiative, and Megan Maack, director and CEO, contributed to this article.

    Kim Hemsley, Head, Childhood Dementia Research Group, Flinders Health and Medical Research Institute, College of Medicine and Public Health, Flinders University; Nicholas Smith, Head, Paediatric Neurodegenerative Diseases Research Group, University of Adelaide, and Siti Mubarokah, Research Associate, Childhood Dementia Research Group, Flinders Health and Medical Research Institute, College of Medicine and Public Health, Flinders University

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

    Don’t Forget…

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  • Hack Your Hunger

    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.

    When it comes to dealing with hunger, a common-sense way of dealing with it is “eat something”. However, many people find that they then eat the wrong things, in the wrong quantities, and end up in a cycle of overeating and being hungry.

    If this gets to the extreme, it can turn into a full-blown eating disorder:

    Eating Disorders: More Varied (And Prevalent) Than People Think

    …and even in more moderate presentations, the cycle of hunger and overeating is not great for the health. So, how to avoid that?

    Listen to your body (but: actually listen)

    Your body says: we’re running a little low on glycogen reserves so our energy’s going to start suffering in a few hours if we don’t eat some fruit, kill something and eat its fatty organs, or perhaps find some oily nuts.

    You hear: eat something bright and sugary, shout at the dog, eat some fried food, got it!

    Your body says: our water balance is a little off, we could do with some sodium, potassium, and perhaps some phosphorus to correct it.

    You hear: eat something salty, got it, potato chips coming right up!

    …and so on. Now, we know 10almonds readers are quite a health-conscious readership, so perhaps your responses are not quite like that. But the take-away point is still important: we need to listen to the whole message, and give the body what it actually needs, not what will just shut the message off the most quickly.

    Here’s how: Intuitive Eating Might Not Be What You Think

    Bonus: Interoception: Improving Our Awareness Of Body Cues

    About those cravings…

    As illustrated a little above, a lot of cravings might not be what they first appear, and in evolutionary terms, our body is centuries behind industrialization, in terms of adaptations, which means that even if we try to take the above into account, our responses can sometimes be inappropriate in the age of supermarkets.

    See also: The Science of Hunger, And How To Sate Cravings

    Natural appetite suppressants

    Eating more is not always the answer, not even if it’s more healthy food. And hunger pangs can be especially inconvenient if, for example, we are fasting at present, which is by the way a very healthful thing for most people:

    Learn more: Intermittent Fasting: What’s the truth?

    One way to suppress hunger is simply to trigger the stomach into sending “full” signals, which involves filling it. Since you do not want to overeat, the trick here is imply to use high-volume food.

    Consider for example: 30 grapes and 30 raisins have approximately the same calorie count (what with raisins being dried grapes, and the calories didn’t evaporate), but the bowl of fresh fruit is going to physically fill your stomach a lot more quickly than the tiny amount of dried fruit.

    More on this: Some Surprising Truths About Hunger And Satiety

    Protein is of course also an appetite suppressant, but it takes about 20 minutes for the signal to kick in. So a “hack” here is to snack on something proteinous at least 15 minutes before your main meal (for example, a portion of nuts while cooking, unless you’re allergic, or some dried fish unless you’re vegetarian/vegan; you get it, pick something high in protein and good for snacking, and have a small portion before your main meal).

    Nor is protein the only option!

    See also: 3 Natural Appetite Suppressants Better Than Ozempic

    Scale it down

    Related to the above, there is a feedback loop that occurs here. The more you eat, the more your stomach slowly grows to accommodate it; the less you eat, the more your stomach slowly shrinks because the body tries hard to be an efficient organism, and will not maintain something that isn’t being used.

    So, there’s a bit of a catch-22; sate your hunger by filling your stomach with high volume foods, but filling it will cause it to grow?

    The trick is: do the “eat until 80% full” thing. That’s full enough that you have had a nice meal and are not suffering, without stretching the stomach.

    Enjoy your food

    Seriously! Actually enjoy it. Which means paying full attention to it. Eating can and should be a wonderful experience, so it’s best savored rather than inhaling a bowl of something in 30 seconds.

    Have you seen those dog bowls that have obstructions to slow down how quickly a dog eats? We can leverage that kind of trick too! While you might not want to eat from a dog bowl, how about having a little bowl of pistachio nuts rather than ready-to-eat peanuts? Or any shelled nuts that we must shell as we go. If you’re allergic to nuts, there are plenty of other foods with a high work-to-food ratio. Take some time and enjoy that pomegranate, for instance!

    Not that we necessarily have to make things difficult for ourselves either; we can just take appropriate care to ensure a good dining experience. Life is for living, so why not enjoy it?

    See also: Mindful Eating: How To Get More Out Of What’s On Your Plate

    Enjoy!

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  • The Worst Way to Wake Up (and What to Do Instead)

    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.

    Not everyone is naturally inclined to be a morning person, but there are things we can do to make things go more easily for our brains!

    Cause for alarm?

    Dr. Tracey Marks, psychiatrist, explains the impact of our first moments upon awakening, and what that can do to/for us in terms of sleep inertia (i.e. grogginess).

    Sleep inertia is worse when waking from deep sleep—and notably, we don’t naturally wake directly from deep sleep unless we are externally aroused (e.g. by an alarm clock).

    Dr. Marks suggests the use of more gradual alarms, including those with soft melodies, perhaps birdsong or other similarly gentle things (artificial sunlight alarms are also good), to ease our transition from sleeping to waking. It might take us a few minutes longer to be woken from sleep, but we’re not going to spend the next hour in a bleary-eyed stupor.

    For more details on these things and more (including why not to hit “snooze”), enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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