Blueberries vs Kiwi – Which is Healthier?
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Our Verdict
When comparing blueberries to kiwi, we picked the kiwi.
Why?
In terms of macros, kiwi has more fiber and protein, while the two fruits are equal on carbs, giving kiwi the win in this round.
In the category of vitamins, blueberries have more of vitamins B1, B2, and B3, while kiwi has more of vitamins A, B5, B6, B7, B9, C, E, K, and choline, winning here too.
Looking at minerals, blueberries have more manganese, while kiwi has more calcium, copper, magnesium, phosphorus, potassium, and selenium, winning its third round in a row.
When it comes to other considerations, blueberries have more polyphenols, and kiwi has anticancer properties unique to it; this could be swung either way depending on how you want to weight the relative importance of those, but we’ll call this round a tie.
Adding up the sections makes for a clear overall win for kiwi, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
Top 8 Fruits That Prevent & Kill Cancer
Enjoy!
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Strong Bones Forever − by Dr. Raymond Hinish
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This doctor of pharmacy would like for fewer people to take (or need to take) osteoporosis medications. Indeed, as the subtitle suggests, the focus here is on drug-free solutions.
And not just because “natural is better” as an argument without evidence, rather, he talks about the limitations and drawbacks of osteoporosis medications (which we wrote about previously, but he has more room to go into more detail), whereupon some osteoporosis meds may do more harm than good.
His method boasts improvements in bone density by 11% or more in two years, and covers such topics as:
- which calcium (and why no, dairy is not what you want; it contains things that inhibit calcium absorption, so the calcium will be stuck in your arteries instead of your bones)
- which minerals are more important than calcium, and why
- common mistakes that many people make that sabotage their bone density
It’s about more than just diet though; he does also talk about hormones, and not just other lifestyle factors, but also many “industry secrets” that aren’t really secrets per se, it’s just, people outside of the industry don’t usually know them—pertaining to things like how to get the most out of bone density tests (i.e. how to get better accuracy), how to meaningfully assess fracture risk, and, if choosing to take osteoporosis meds, how to minimize the risks and maximize the benefits.
The style is very direct and informational, very easy to read, remarkably jargon-free, and our only criticism is that there is no bibliography.
Bottom line: if you’d like to improve your bone density, this book can certainly help with that.
Click here to check out Strong Bones Forever, and have strong bones forever!
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Asparagus vs Peas – Which is Healthier?
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Our Verdict
When comparing asparagus to peas, we picked the peas.
Why?
Both have their merits! But…
In terms of macros, peas have more than 2x the fiber, carbs, and protein, winning this first round easily.
In the category of vitamins, asparagus has more of vitamins B5, E, and K, while peas have more of vitamins B1, B3, B6, B7, B9, and C, winning a second round tidily.
Looking at minerals, asparagus has more iron and selenium, while peas have more magnesium, manganese, phosphorus, potassium, and zinc, winning their third round in a row.
In other considerations, asparagus is richer in polyphenols, which is a point in its favor.
Adding up the sections makes for a clear overall win for peas, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
Your Daily Dose Of B12 From Just 15g Of Pea Shoots!
Enjoy!
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Why Mobility Beats Flexibility Every Time
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The thumbnail’s a little misleading; she stopped passive stretching and did mobility drills (active stretching) instead, but the important part is it gets much better results in much less time:
Let’s get active!
Five ways to do it:
- Deep squat to forward fold: sink into a deep squat with your hands on the floor, slowly straighten your legs into a forward fold, then lower yourself back into the squat, using yoga blocks under your palms if needed, to improve mobility in your ankles, knees, hips, and lower back while actively lengthening your calves, hamstrings, and glutes, and strengthening your legs and core.
- 90/90 hip mobility: sit with both knees bent at 90°, fold your torso forwards over your front shin, pause briefly, then return upright before repeating on both sides, to develop active control of hip internal and external rotation by strengthening your muscles throughout the range of motion.
- World’s greatest stretch: begin in a deep lunge with the opposite hand on the floor, rotate your torso to reach your front arm towards the ceiling, then return to the starting position, keeping your back knee down if needed, or lifted for a greater challenge, to improve mobility and strength through your hip flexors, groin, upper back, chest, and shoulders while integrating them into one coordinated movement.
- Inchworm to cobra: hinge forwards to place your hands on the floor, walk them into a high plank, lower your hips into cobra, then walk your hands back to standing in one continuous, controlled sequence, bending your knees if necessary, to mobilize your hamstrings, calves, ankles, spine, hip flexors, abs, chest, and shoulders, thus training your body as one connected system.
- Adductor stretch to side bend: kneel with one leg extended to the side, drive your bent knee forwards until you feel a stretch through your inner thigh and hip, return to the start, then reach your upper arm overhead and bend sideways towards your extended foot, to improve mobility in your adductors, hips, hamstrings, ankles, shoulder, and side body while strengthening your lateral chain from your foot to your fingertips.
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Why Stretching Doesn’t Work After 50 (Unless You Fix These 3 Mistakes)
Take care!
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Mind Your Body – by Nicole Sachs
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 psychotherapist, wants to be very clear about chronic pain: no, it’s not all in your head.
In fact, it’s all in your body, of which your head is one part, plugged into the rest. The pain is in your brain, the rest of your nervous system, and more. It’s in the microbes of your gut, the beating of your heart, and the changes in your breathing. It’s even in the composition of your blood (hello inflammation). It is, in short, embodied.
The brain is important though! She even gives us a whole chapter on the brain science (the chapter in question is called “A Whole Chapter On The Brain Science”).
What she wants is for you to feel better, which is all too often not a top concern of doctors.
To accomplish this, she first sets about diagnostics, inviting guided introspection into the reader’s own relationship with the pain and other relevant factors, and then retraining the brain and body to work better together than they probably have been doing.
For those who like to be taken by the hand through a process, there is a 28-day challenge.
The style is easy-reading pop-science, without padding, but with a definite human element—her deep and passionate care shines through from start to finish. Followed up by a sizeable bibliography because here be science (and empathy alone would not fix someone’s back).
Bottom line: if you or a loved one suffer from chronic pain, this book can surely help ease things a lot.
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Apricots vs Oranges – Which is Healthier?
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Our Verdict
When comparing apricots to oranges, we picked the apricots.
Why?
Both are great, and it was close!
In terms of macros, apricots have more protein while oranges have more carbs and fiber, the ratio of of which means that apricots have the slightly lower glycemic index, though really, nobody is getting metabolic disease from eating whole fruit. All in all, we’ll call this category a tie.
In the category of vitamins, apricots have more of vitamins A, B3, E, and K, while oranges have more of vitamins B1, B9, C, and choline, meaning another tie in this category.
When it comes to minerals, apricots have more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while oranges have more calcium and selenium. A win for apricots, then!
In terms of beneficial phytochemicals, apricots have more, and you can read about some of them in the link below.
Adding up the sections makes for an overall win for apricots, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
Top 8 Fruits That Prevent & Kill Cancer
Enjoy!
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Practical Programming for Strength Training – by Mark Rippetoe & Andy Baker
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Strength training is an important part of overall health maintenance, but it can be hard to find a good guide to progressive strength improvement that isn’t a bodybuilding book.
This one gives a ground-upwards approach, explaining small details to even quite basic things, before taking the reader through to more advanced progressions, and how to get the most strength-building out of each exercise over time.
As such, this is a good book for anyone of any level from beginner to quite experienced, and you can hop in at any point since there are always catch-up summaries and/or reiterations of the previous concepts that we’re now building on from.
The authors do also talk nutrition, hormones, and so forth, but most of it is about the exercises and the progressions thereof.
There is a slightly patronizing chapter towards the end, about “special populations”, for example offering “novice and intermediate training for women”, but it doesn’t take away from the majority of the book, as the exercises don’t care about your gender. Muscles are muscles, and we all start from wherever we are. Yes, testosterone boosts muscle mass, but let’s face it, there are a lot of women in the world who are stronger than a lot of men.
One thing to bear in mind is that a lot of this is barbell training, so you will need a barbell (or access to one at a gym). If purely bodyweight training is your preference, or perhaps some other form of weightlifting (e.g. kettlebells or such) then this isn’t the book for that.
Bottom line: if strength training is your focus and you like barbells, then this is a great book to take you quite a way along that road.
Click here to check out Practical Programming For Strength Training, and get stronger!
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