Blueberries vs Grapes – Which is Healthier?
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Our Verdict
When comparing blueberries to grapes, we picked the blueberries.
Why?
Both have the merits, but there was a clear winner:
In terms of macros, blueberries have more than 2x the fiber, while grapes have slightly more carbs; an easy first-round win for blueberries.
In the category of vitamins, blueberries have more of vitamins B3, B5, B7, B9, C, E, and K, while grapes have more of vitamins A, B1, B2, and B6, yielding a 7:4 win to blueberries.
Looking at minerals next, blueberries have more copper, magnesium, phosphorus, and zinc, while grapes have more calcium, manganese, and potassium, giving blueberries a marginal 4:3 win in this round.
In other considerations, both are great for polyphenols, but blueberries have considerably more, so that’s another point in their favor.
Adding up the sections makes for a very clear overall win for blueberries, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
Can We Drink To Good Health? ← while there are polyphenols such as resveratrol in red wine that per se would boost heart health, there’s so little per glass that you may need 100–1000 glasses per day to get the dosage that provides benefits in mouse studies.
If you’re not a mouse, you might even need more than that!
To this end, many people prefer resveratrol supplementation ← link is to an example product on Amazon, but there are plenty more so feel free to shop around 😎
Enjoy!
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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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Longevity Uncovered – by Ethan Caldwell
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This is exactly what the subtitle claims it to be: a modern guide to slowing aging and building sustainable vitality. In other words, increasing healthspan.
The methods at hand are the usual ones: dietary patterns, exercise types, sleep quality and quantity, gut health, stress management, hormones, social connection, purpose, other Blue Zone learnings, supplements, drugs, and an array of tests (to inform us as we go along).
The style is mostly to-the-point and informational; easy-reading, and with a modest bibliography at the back.
Sometimes there is an interesting disconnect, such as for example on the topic of Blue Zone lifestyles, it is asked “Can we adapt their wisdom in a modern life?” as though the Blue Zone supercentenarians are not our contemporaries and aren’t living in the same modern day that we are. It’s a very American “wait, what do you mean Icelanders have access to the Internet, don’t they live in igloos?” energy.
Bottom line: regular 10almonds readers may not learn much (or, possibly, anything) new here, but it is nice to have it all in one book.
Click here to check out Longevity Uncovered, and enjoy an improved healthspan!
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What is aflatoxin, the toxic chemical behind Coles’ peanut butter recall?
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Coles is recalling two of its homebrand peanut butter products, over concerns they have been contaminated with aflatoxin, a toxic chemical linked to liver cancer.
The supermarket chain has issued the recall notice for Coles Smooth Peanut Butter 1kg and Coles Crunchy Peanut Butter 1kg, with the best before date of February 5 2027. They were sold in supermarkets and online nationally between May 1 and June 30 this year.
Aflatoxin can cause injury or illness if eaten, according to Australia’s food safety authority.
But what is aflatoxin? How does it get into food? And what is the risk if you eat it?
Helen Camacaro/Getty What is aflatoxin? Where does it occur?
Aflatoxins are a toxic chemical (a mycotoxin) produced by fungi. The mould-like fungi that produce aflatoxins belong to a large group called Aspergillus.
These fungi are found in all environments, for example in soils, compost, building surfaces and on crops and other plants, and can cause infections or poisoning in humans and animals.
Aspergillus flavus and Aspergillus parasiticus, which produce aflatoxins, thrive mainly in agricultural crops but also in soils, rotting food and compost. The fungi emerge as spores and form networks of microscopic filaments that can grow on products such as grains and nuts.
As these fungi grow they release a range of chemicals, including aflatoxins, that can lead to contamination of produce before and after harvest, or after processing.
Aflatoxins are some of the most poisonous types of mycotoxin.
Different kinds of aflatoxins usually affect contaminated food (aflatoxins B1, B2, G1), crops (G2) and milk (M1).
Which foods are most risky?
Crops produced and stored in warm, humid or moist tropical locations are most at risk, as toxin-producing moulds thrive in these conditions.
High-risk foods include peanuts, corn and tree nuts (such as brazil, walnut and pistachio nuts). The toxin-producing fungi can also grow on wheat, rice, sorghum and spice crops such as turmeric, chilli, ginger and coriander.
If animals graze on contaminated crops, their milk and meat can also become contaminated.
Internationally, the Joint Food and Agriculture Administration and World Health Organization is responsible for setting guidelines and monitoring standards for mycotoxins via its expert committee on food additives.
In Australia, aflatoxin food contamination is not common. In the past decade, there have only been a handful of recalls.
Why are aflatoxins dangerous?
Aflatoxins can damage your liver and cause cancer.
Eating a lot of contaminated foods over a short period of time can lead to aflatoxicosis, acute poisoning that immediately damages the liver. Symptoms can include nausea, vomiting, abdominal pain and convulsions, and may be life-threating.
Over a long period, smaller amounts of contaminated foods can lead to liver cancer, birth defects, kidney disease and immune system dysfunction.
There is no specific treatment for alfatoxins. Management after acute or long-term exposure focuses on addressing symptoms and monitoring liver health.
How can I stay safe?
There is not much individuals can do to control the presence of aflatoxin and other mycotoxins in foods, as contamination occurs during agriculture and processing.
You should store nuts and nut products in a way that stops mould growing. Use well-sealed containers kept in dry and cool conditions.
Freezing and cooking may kill the fungi, but the toxin can survive extreme temperatures.
Unfortunately, it is difficult to see the fungi with the naked eye. However you should avoid visibly mouldy foods and throw away nuts and grains that are shrivelled or discoloured.
What should I do if I’ve bought or eaten these products?
Coles has advised customers to return the products to stores and contact its hotline for more information (1800 061 562).
If you’re concerned you may have eaten contaminated peanut butter, speak to a health professional.
Thomas Jeffries, Senior Lecturer in Microbiology, Western Sydney University and Charles Oliver Morton, Senior Lecturer in Medical Microbiology, Western Sydney University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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If You Have 60 Days To Get Lean…
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…then this is how:
Getting it right
If you have 60 days in which to get lean… Then probably you don’t, really. There will be more time following those 60 days. Unless you’re going to die in 60 days, in which case, is getting lean really your priority?
But let’s say that, in 60 days, you pressingly want to look a certain way in a bikini, or slide under a certain body metric to access a certain gatekept-by-size medical treatment, that kind of thing.
How to do it?
First, understand that your expected rate of fat loss depends on how much body fat you currently have, with higher body fat allowing faster loss and lower body fat needing slower, smaller deficits.
On that note: since since 1 lb of fat ≈ 3,500 calories, a daily deficit of 500 calories typically leads to 1 lb/week loss, with smaller or larger deficits scaling proportionally, up to a point.
You reasonably might, for example, aim to lose around 0.5–1% of your body weight per week, with 0.75% being a good balance for preserving muscle while losing fat.
With that in mind, set a rough 12-week goal (e.g: 8–12 lb for a moderate starting point) but stay flexible if you reach a body composition you’re happy with earlier.
Some considerations as you go:
- Protein and food quality: base meals around protein (0.75–1 g per lb body weight) and include plenty of fruits and vegetables to improve fullness, fiber intake, and hunger control.
- Movement in general: fat loss comes from a calorie deficit, but adding activity like walking reduces how much you need to cut from food and thus improves sustainability.
- Cardio specifically: prioritize low-impact, consistent cardio, choosing forms you can realistically stick to (i.e. whether that’s HIIT or longer cardio; HIIT is technically better, but only if you actually do it!).
- Resistance training: include strength training to maintain or build muscle, which improves your metabolism overall and prevents a “skinny fat” situation.
- Track your progress: monitor changes using daily weigh-ins (averaged weekly), progress photos, measurements, and/or how your clothes fit to get a clearer picture than weight alone.
- Expect fluctuations: expect normal weight changes (e.g. due to hormonal cycles or water retention), so rely on looking at the bigger picture of your data trends, rather than day-to-day scale readings.
Speaking of the bigger picture: do note that if your goal weight isn’t maintainable, it’s better to settle at a slightly higher, sustainable weight than to rebound and stressfully despair.
Lastly, remember that effective fat loss should improve your health and quality of life, not come at the cost of it.
For more on all of this, enjoy:
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Want to learn more?
You might also like:
How To Lose Weight (Healthily!) ← our own main feature on this topic
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Brussels Sprouts vs Spirulina – Which is Healthier?
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Our Verdict
When comparing Brussels sprouts to spirulina, we picked the sprouts.
Why?
Pitting these two well-known superfoods against each other, we get the following:
Looking at the macros first, sprouts have nearly 10x the fiber and slightly more carbs, while spirulina has slightly more protein. So, we call this a win for sprouts.
In terms of vitamins, sprouts have a lot more of vitamins A, B6, B9, C, E, and K, while spirulina has a little more of vitamins B1, B2, and B3. An easy win for sprouts.
In the category of minerals, sprouts have more calcium, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while spirulina has more copper and iron. Another clear win for sprouts!
Adding up the sections makes the winner very clear: Brussels sprouts enjoy a well-earned victory, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
A Deeper Dive Into Seaweed ← there’s nothing here to knock Brussels sprouts off their throne, but seaweeds of various kinds do have some interesting properties worth knowing about 🙂
Enjoy!
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Stiff Hips? This Is What Will Change That
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Dr. Alyssa Lu shows us how:
It’s in your hips
Most adults lose up to half of their hip mobility, which makes everyday movements like squatting, standing, and walking feel harder.
If that’s you, then the bad news is that stretching alone won’t fix it, because your your hips need controlled movement and strength in multiple directions, not just passive stretching.
Self-test for hip mobility: sit and place your ankle over your opposite knee—if this feels stiff or uncomfortable, your hip external rotation is dangerously limited.
This is a problem, because your hips need both external rotation for positions like crossing your legs and internal rotation for walking, running, and squatting.
So, with that in mind, here are some exercises that cover those:
- External rotation incline drill: put the outside of your knee on a raised surface, and hinge your hips forwards while keeping your back tall, then press your knee down, and return to the start position using your glutes.
- Internal rotation band PNF drill: lie on your stomach with a band around your foot, pull your hip into internal rotation, hold, gently resist, relax, and repeat.
- Long lunge hip flexor drill: step into a long lunge, squeeze your back glute to open the front of your hip; you can lift your back knee slightly or leave it on the floor, per your preference.
- Wide-stance deep squat hold: take a wide stance with your toes slightly outward, sit down between your hips while keeping your torso tall; you can use support if you need to.
For more on all of this plus visual demonstrations, enjoy:
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Want to learn more?
You might also like:
Zero Experience Needed: The Beginner Hip Mobility Reset
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