Broccoli vs Cauliflower – Which is Healthier?

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Our Verdict

When comparing broccoli to cauliflower, we picked the broccoli.

Why?

This one is quite straightforward. Superficially, they’re very similar:

Both are great cruciferous vegetables with many health benefits to offer. Even for those keen to avoid oxalates, which cruciferous vegetables in general can be high in, these ones are quite low.

However, if you have IBS, you might want to avoid both, for their raffinose content that may cause problems for you.

For pretty much everyone else, unless you have a special reason why it’s not the case for you, both are a good source of abundant vitamins and minerals, and yet…

Anything cauliflower can do, broccoli can do better!

Broccoli contains more of the vitamins they both contain, and more of the minerals they both contain.

Broccoli also beats cauliflower on amino acids (except lysine), and contains a lot more lutein and zeaxanthin, carotenoids important for healthy eyes and brain.

So by all means enjoy both, but if you’re going to pick one, pick broccoli!

Want to know more?

Check out: Brain Food? The Eyes Have It!

Enjoy!

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  • Getting Your Messy Life In Order

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    Getting Your Messy Life In Order

    We’ve touched on this before by recommending the book, but today we’re going to give an overview of the absolute most core essentials of the “Getting Things Done” method. If you’re unfamiliar, this will be enough to get you going. If you’re already familiar, this may be a handy reminder!

    First, you’ll need:

    • A big table
    • A block of small memo paper squares—post-it note sized, but no need to be sticky.
    • A block of A4 printer paper
    • A big trash bag

    Gathering everything

    Gather up not just all your to-dos, but: all sources of to-dos, too, and anything else that otherwise needs “sorting”.

    Put them all in one physical place—a dining room table may have enough room. You’ll need a lot of room because you’re going to empty our drawers of papers, unopened (or opened and set aside) mail. Little notes you made for yourself, things stuck on the fridge or memo boards. Think across all areas of your life, and anything you’re “supposed” to do, write it down on a piece of paper. No matter what area of your life, no matter how big or small.

    Whether it’s “learn Chinese” or “take the trash out”, write it down, one item per piece of paper (hence the block of little memo squares).

    Sorting everything

    Everything you’ve gathered needs one of three things to happen:

    • You need to take some action (put it in a “to do” pile)
    • You may need it later sometime (put it in a “to file” pile)
    • You don’t need it (put it in the big trash bag for disposal)

    What happens next will soothe you

    • Dispose of the things you put for disposal
    • File the things for filing in a single alphabetical filing system. If you don’t have one, you’ll need to get one, so write that down and add it to the “to do” pile.
    • You will now process your “to dos”

    Processing the “to dos”

    The pile you have left is now your “inbox”. It’s probably huge; later it’ll be smaller, maybe just a letter-tray on your desk.

    Many of your “to dos” are actually not single action items, they’re projects. If something requires more than one step, it’s a project.

    Take each item one-by-one. Do this in any order; you’re going to do this as quickly as possible! Now, ask yourself: is this a single-action item that I could do next, without having to do something else first?

    • If yes: put it in a pile marked “next action”
    • If no: put it in a pile marked “projects”.

    Take a sheet of A4 paper and fold it in half. Write “Next Action” on it, and put your pile of next actions inside it.

    Take a sheet of A4 paper per project and write the name of the project on it, for example “Learn Chinese”, or “Do taxes”. Put any actions relating to that project inside it.

    Likely you don’t know yet what the first action will be, or else it’d be in your “Next Action” pile, so add an item to each project that says “Brainstorm project”.

    Processing the “Next Action” pile

    Again you want to do this as quickly as possible, in any order.

    For each item, ask yourself “Do I care about this?” If the answer is no, ditch that item, and throw it out. That’s ok. Things change and maybe we no longer want or need to do something. No point in hanging onto it.

    For each remaining item, ask yourself “can this be done in under 2 minutes?”.

    • If yes, do it, now. Throw away the piece of paper for it when you’re done.
    • If no, ask yourself:”could I usefully delegate this to someone else?” If the answer is yes, do so.

    If you can’t delegate it, ask yourself: “When will be a good time to do this?” and schedule time for it. A specific, written-down, clock time on a specific calendar date. Input that into whatever you use for scheduling things. If you don’t already use something, just use the calendar app on whatever device you use most.

    The mnemonic for the above process is “Do/Defer/Delegate/Ditch”

    Processing projects:

    If you don’t know where to start with a project, then figuring out where to start is your “Next Action” for that project. Brainstorm it, write down everything you’ll need to do, and anything that needs doing first.

    The end result of this is:

    • You will always, at any given time, have a complete (and accessible) view of everything you are “supposed” to do.
    • You will always, at any given time, know what action you need to take next for a given project.
    • You will always, when you designate “work time”, be able to get straight into a very efficient process of getting through your to-dos.

    Keeping on top of things

    • Whenever stuff “to do something with/about” comes to you, put it in your physical “inbox” place—as mentioned, a letter-tray on a desk should suffice.
    • At the start of each working day, quickly process things as described above. This should be a small daily task.
    • Once a week, do a weekly review to make sure you didn’t lose sight of something.
    • Monthly, quarterly, and annual reviews can be a good practice too.

    How to do those reviews? Topic for another day, perhaps.

    Or:

    Check out the website / Check out GTD apps / Check out the book

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  • In Crisis, She Went to an Illinois Facility. Two Years Later, She Still Isn’t Able to Leave.

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    Series: Culture of Cruelty:Inside Illinois’ Mental Health System

    State-run facilities in Illinois are supposed to care for people with mental and developmental disabilities. But patients have been subjected to abuse, neglect and staff misconduct for decades, despite calls for change.

    Kaleigh Rogers was in crisis when she checked into a state-run institution on Illinois’ northern border two years ago. Rogers, who has cerebral palsy, had a mental health breakdown during the pandemic and was acting aggressively toward herself and others.

    Before COVID-19, she had been living in a small group home; she had been taking college classes online and enjoyed going out with friends, volunteering and going to church. But when her aggression escalated, she needed more medical help than her community setting could provide.

    With few viable options for intervention, she moved into Kiley Developmental Center in Waukegan, a much larger facility. There, she says she has fewer freedoms and almost nothing to do, and was placed in a unit with six other residents, all of whom are unable to speak. Although the stay was meant to be short term, she’s been there for two years.

    The predicament facing Rogers and others like her is proof, advocates say, that the state is failing to live up to the promise it made in a 13-year-old federal consent decree to serve people in the community.

    Rogers, 26, said she has lost so much at Kiley: her privacy, her autonomy and her purpose. During dark times, she cries on the phone to her mom, who has reduced the frequency of her visits because it is so upsetting for Rogers when her mom has to leave.

    The 220-bed developmental center about an hour north of Chicago is one of seven in the state that have been plagued by allegations of abuse and other staff misconduct. The facilities have been the subject of a monthslong investigation by Capitol News Illinois and ProPublica about the state’s failures to correct poor conditions for people with intellectual and developmental disabilities. The news organizations uncovered instances of staff who had beaten, choked, thrown, dragged and humiliated residents inside the state-run facilities.

    Advocates hoped the state would become less reliant on large institutions like these when they filed a lawsuit in 2005, alleging that Illinois’ failure to adequately fund community living options ended up segregating people with intellectual and developmental disabilities from society by forcing them to live in institutions. The suit claimed Illinois was in direct violation of a 1999 U.S. Supreme Court decision in another case, which found that states had to serve people in the most integrated setting of their choosing.

    Negotiations resulted in a consent decree, a court-supervised improvement plan. The state agreed to find and fund community placements and services for individuals covered by the consent decree, thousands of adults with intellectual and developmental disabilities across Illinois who have put their names on waiting lists to receive them.

    Now, the state has asked a judge to consider ending the consent decree, citing significant increases in the number of people receiving community-based services. In a court filing in December, Illinois argued that while its system is “not and never will be perfect,” it is “much more than legally adequate.”

    But advocates say the consent decree should not be considered fulfilled as long as people with disabilities continue to live without the services and choices that the state promised.

    Across the country, states have significantly downsized or closed their large-scale institutions for people with developmental and intellectual disabilities in favor of smaller, more integrated and more homelike settings.

    But in Illinois, a national outlier, such efforts have foundered. Efforts to close state-operated developmental centers have been met with strong opposition from labor unions, the communities where the centers are located, local politicians and some parents.

    U.S. District Judge Sharon Johnson Coleman in Chicago is scheduled in late summer to decide whether the state has made enough progress in building up community supports to end the court’s oversight.

    For some individuals like Rogers, who are in crisis or have higher medical or behavioral challenges, the state itself acknowledges that it has struggled to serve them in community settings. Rogers said she’d like to send this message on behalf of those in state-operated developmental centers: “Please, please get us out once and for all.”

    “Living Inside a Box”

    Without a robust system of community-based resources and living arrangements to intervene during a crisis, state-operated developmental centers become a last resort for people with disabilities. But under the consent decree agreement, the state, Equip for Equality argues, is expected to offer sufficient alternative crisis supports to keep people who want them out of these institutions.

    In a written response to questions, Rachel Otwell, a spokesperson for the Illinois Department of Human Services, said the state has sought to expand the menu of services it offers people experiencing a crisis, in an effort to keep them from going into institutions. But Andrea Rizor, a lawyer with Equip for Equality, said, “They just don’t have enough to meet the demand.”

    For example, the state offers stabilization homes where people can live for 90 days while they receive more intensive support from staff serving the homes, including medication reviews and behavioral interventions. But there are only 32 placements available — only four of them for women — and the beds are always full, Rizor said.

    Too many people, she said, enter a state-run institution for short-term treatment and end up stuck there for years for various reasons, including shortcomings with the state’s discharge planning and concerns from providers who may assume those residents to be disruptive or difficult to serve without adequate resources.

    That’s what happened to Rogers. Interruptions to her routine and isolation during the pandemic sent her anxiety and aggressive behaviors into overdrive. The staff at her community group home in Machesney Park, unsure of what to do when she acted out, had called the police on several occasions.

    Doctors also tried to intervene, but the cocktail of medications she was prescribed turned her into a “zombie,” Rogers said. Stacey Rogers, her mom and legal guardian, said she didn’t know where else to turn for help. Kiley, she said, “was pretty much the last resort for us,” but she never intended for her daughter to be there for this long. She’s helped her daughter apply to dozens of group homes over the past year. A few put her on waitlists; most have turned her down.

    “Right now, all she’s doing is living inside a box,” Stacey Rogers said.

    Although Rogers gave the news organizations permission to ask about her situation, IDHS declined to comment, citing privacy restrictions. In general, the IDHS spokesperson said that timelines for leaving institutions are “specific to each individual” and their unique preferences, such as where they want to live and speciality services they may require in a group home.

    Equip for Equality points to people like Rogers to argue that the consent decree has not been sufficiently fulfilled. She’s one of several hundred in that predicament, the organization said.

    “If the state doesn’t have capacity to serve folks in the community, then the time is not right to terminate this consent decree, which requires community capacity,” Rizor said.

    Equip for Equality has said that ongoing safety issues in these facilities make it even more important that people covered by the consent decree not be placed in state-run institutions. In an October court brief, citing the news organizations’ reporting, Equip for Equality said that individuals with disabilities who were transferred from community to institutional care in crisis have “died, been raped, and been physically and mentally abused.”

    Over the summer, an independent court monitor assigned to provide expert opinions in the consent decree, in a memo to the court, asked a judge to bar the state from admitting those individuals into its institutions.

    In its December court filing, the state acknowledged that there are some safety concerns inside its state-run centers, “which the state is diligently working on,” as well as conditions inside privately operated facilities and group homes “that need to be addressed.” But it also argued that conditions inside its facilities are outside the scope of the consent decree. The lawsuit and consent decree specifically aimed to help people who wanted to move out of large private institutions, but plaintiffs’ attorneys argue that the consent decree prohibits the state from using state-run institutions as backup crisis centers.

    In arguing to end the consent decree, the state pointed to significant increases in the number of people served since it went into effect. There were about 13,500 people receiving home- and community-based services in 2011 compared with more than 23,000 in 2023, it told the court.

    The state also said it has significantly increased funding that is earmarked to pay front-line direct support professionals who assist individuals with daily living needs in the community, such as eating and grooming.

    In a statement to reporters, the human services department called these and other improvements to the system “extraordinary.”

    Lawyers for the state argued that those improvements are enough to end court oversight.

    “The systemic barriers that were in place in 2011 no longer exist,” the state’s court filing said.

    Among those who were able to find homes in the community is Stanley Ligas, the lead plaintiff in the lawsuit that led to the consent decree. When it was filed in 2005, he was living in a roughly 100-bed private facility but wanted to move into a community home closer to his sister. The state refused to fund his move.

    Today, the 56-year-old lives in Oswego with three roommates in a house they rent. All of them receive services to help their daily living needs through a nonprofit, and Ligas has held jobs in the community: He previously worked in a bowling alley and is now paid to make public appearances to advocate for others with disabilities. He lives near his sister, says he goes on family beach vacations and enjoys watching professional wrestling with friends. During an interview with reporters, Ligas hugged his caregiver and said he’s “very happy” and hopes others can receive the same opportunities he’s been given.

    While much of that progress has come only in recent years, under Gov. JB Pritzker’s administration, it has proven to be vulnerable to political and economic changes. After a prolonged budget stalemate, the court in 2017 found Illinois out of compliance with the Ligas consent decree.

    At the time, late and insufficient payments from the state had resulted in a staffing crisis inside community group homes, leading to escalating claims of abuse and neglect and failures to provide routine services that residents relied on, such as help getting to work, social engagements and medical appointments in the community. Advocates worry about what could happen under a different administration, or this one, if Illinois’ finances continue to decline as projected.

    “I acknowledge the commitments that this administration has made. However, because we had so far to come, we still have far to go,” said Kathy Carmody, chief executive of The Institute on Public Policy for People with Disabilities, which represents providers.

    While the wait for services is significantly shorter than it was when the consent decree went into effect in 2011, there are still more than 5,000 adults who have told the state they want community services but have yet to receive them, most of them in a family home. Most people spend about five years waiting to get the services they request. And Illinois continues to rank near the bottom in terms of the investment it makes in community-based services, according to a University of Kansas analysis of states’ spending on services for people with intellectual and developmental disabilities.

    Advocates who believe the consent decree has not been fulfilled contend that Illinois’ continued reliance on congregate settings has tied up funds that could go into building up more community living options. Each year, Illinois spends about $347,000 per person to care for those in state-run institutions compared with roughly $91,000 per person spent to support those living in the community.

    For Rogers, the days inside Kiley are long, tedious and sometimes chaotic. It can be stressful, but Rogers told reporters that she uses soothing self-talk to calm herself when she feels sad or anxious.

    “I tell myself: ‘You are doing good. You are doing great. You have people outside of here that care about you and cherish you.’”

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

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  • What Happens To Your Body When You Eat Raw Garlic Everyday

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    Garlic’s benefits are not all in its most talked-about active compound, allicin (some are in other parts of the garlic), but the allicin is certainly very potent. However, allicin breaks down easily, which means that cooking reduces its value greatly, meaning that for health purposes, it is best consumed raw. Pickled garlic cloves are great, by the way, and you should try them if you haven’t already.

    Garlic’s benefits (aside from being delicious)

    Benefits that can be expected include:

    1. Boosts immunity: allicin enhances white blood cell function, helping fight off colds and flu
    2. Supports heart health: lowers blood pressure, reduces cholesterol, and prevents blood clots, reducing the risk of heart disease and stroke
    3. Anti-cancer properties: it contains sulfur compounds that may inhibit cancer cell growth, particularly in the digestive system
    4. Improves digestion: stimulates digestive enzymes and promotes gut health, helping with better nutrient absorption and digestion
    5. Enhances brain function: antioxidants in garlic are neuroprotective, reducing cognitive decline
    6. Good for your skin: its antibacterial and anti-inflammatory properties can help improve skin health
    7. Regulates blood sugar levels: helps regulate blood sugar and improves insulin sensitivity
    8. Anti-inflammatory effects: contains compounds that reduce inflammation, helping to combat inflammatory diseases such as arthritis
    9. Supports weight loss: stimulates metabolism, suppresses appetite, and helps break down fats, aiding in weight management
    10. May protect against osteoporosis: increases estrogen levels in women, potentially reducing the risk of osteoporosis (no effect on estrogen levels if you don’t have ovaries)

    The daily dose that this video recommends is 1–2 cloves of garlic or 3600mg of aged garlic extract as a supplement.

    For more on all of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    The Many Health Benefits Of Garlic

    Take care!

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Related Posts

  • Blue Cheese vs Brunost – Which is Healthier?
  • How Likely Are You To Live To 100?

    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.

    How much hope can we reasonably have of reaching 100?

    Yesterday, we asked you: assuming a good Health-Related Quality of Life (HRQoL), how much longer do you hope to live?

    We got the above-depicted, below-described, set of responses:

    • A little over 38% of respondents hope to live another 11–20 years
    • A little over 31% hope to live another 31–40 years
    • A little over 7% will be content to make it to the next decade
    • One (1) respondent hopes to live longer than an additional 100 years

    This is interesting when we put it against our graph of how old our subscribers are:

    …because it corresponds inversely, right down to the gap/dent in the 40s. And—we may hypothesize—that one person under 18 who hopes to live to 120, perhaps.

    This suggests that optimism remains more or less constant, with just a few wobbles that would probably be un-wobbled with a larger sample size.

    In other words: most of our education-minded, health-conscious subscriber-base hope to make it to the age of 90-something, while for the most part feeling that 100+ is overly optimistic.

    Writer’s anecdote: once upon a time, I was at a longevity conference in Brussels, and a speaker did a similar survey, but by show of hands. He started low by asking “put your hands up if you want to live at least a few more minutes”. I did so, with an urgency that made him laugh, and say “Don’t worry; I don’t have a gun hidden up here!”

    Conjecture aside… What does the science say about our optimism?

    First of all, a quick recap…

    To not give you the same information twice, let’s note we did an “aging mythbusting” piece already covering:

    • Aging is inevitable: True or False?
    • Aging is, and always will be, unstoppable: True or False?
    • We can slow aging: True or False?
    • It’s too early to worry about… / It’s too late to do anything about… True or False?
    • We can halt aging: True or False?
    • We can reverse aging: True or False?
    • But those aren’t really being younger, we’ll still die when our time is up: True or False?

    You can read the answers to all of those here:

    Age & Aging: What Can (And Can’t) We Do About It?

    Now, onwards…

    It is unreasonable to expect to live past 100: True or False?

    True or False, depending on your own circumstances.

    First, external circumstances: the modal average person in Hong Kong is currently in their 50s and can expect to live into their late 80s, while the modal average person in Gaza is 14 and may not expect to make it to 15 right now.

    To avoid extremes, let’s look at the US, where the modal average person is currently in their 30s and can expect to live into their 70s:

    United States Mortality Database

    Now, before that unduly worries our many readers already in their 70s…

    Next, personal circumstances: not just your health, but your socioeconomic standing. And in the US, one of the biggest factors is the kind of health insurance one has:

    SOA Research Institute | Life Expectancy Calculator 2021

    You may note that the above source puts all groups into a life expectancy in the 80s—whereas the previous source gave 70s.

    Why is this? It’s because the SOA, whose primary job is calculating life insurance risks, is working from a sample of people who have, or are applying for, life insurance. So it misses out many people who die younger without such.

    New advances in medical technology are helping people to live longer: True or False?

    True, assuming access to those. Our subscribers are mostly in North America, and have an economic position that affords good access to healthcare. But beware…

    On the one hand:

    The number of people who live past the age of 100 has been on the rise for decades

    On the other hand:

    The average life expectancy in the U.S. has been on the decline for three consecutive years

    COVID is, of course, largely to blame for that, though:

    ❝The decline of 1.8 years in life expectancy was primarily due to increases in mortality from COVID-19 (61.2% of the negative contribution).

    The decline in life expectancy would have been even greater if not for the offsetting effects of decreases in mortality due to cancer (43.1%)❞

    Source: National Vital Statistics Reports

    The US stats are applicable to Canada, the UK, and Australia: True or False?

    False: it’s not quite so universal. Differences in healthcare systems will account for a lot, but there are other factors too:

    Here’s an interesting (UK-based) tool that calculates not just your life expectancy, but also gives the odds of living to various ages (e.g. this writer was given odds of living to 87, 96, 100).

    Check yours here:

    Office of National Statistics | Life Expectancy Calculator

    To finish on a cheery note…

    Data from Italian centenarians suggests a “mortality plateau”:

    ❝The risk of dying leveled off in people 105 and older, the team reports online today in Science.

    That means a 106-year-old has the same probability of living to 107 as a 111-year-old does of living to 112.

    Furthermore, when the researchers broke down the data by the subjects’ year of birth, they noticed that over time, more people appear to be reaching age 105.❞

    Pop-sci source: Once you hit this age, aging appears to stop

    Actual paper: The plateau of human mortality: demography of longevity pioneers

    Take care!

    Don’t Forget…

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  • Intuitive Eating Might Not Be What You Think

    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.

    In our recent Expert Insights main features, we’ve looked at two fairly opposing schools of thought when it comes to managing what we eat.

    First we looked at:

    What Flexible Dieting Really Means

    …and the notion of doing things imperfectly for greater sustainability, and reducing the cognitive load of dieting by measuring only the things that are necessary.

    And then in opposition to that,

    What Are The “Bright Lines” Of Bright Line Eating?

    …and the notion of doing things perfectly so as to not go astray, and reducing the cognitive load of dieting by having hard-and-fast rules that one does not second-guess or reconsider later when hungry.

    Today we’re going to look at Intuitive Eating, and what it does and doesn’t mean.

    Intuitive Eating does mean paying attention to hunger signals (each way)

    Intuitive Eating means listening to one’s body, and responding to hunger signals, whether those signals are saying “time to eat” or “time to stop”.

    A common recommendation is to “check in” with one’s body several times per meal, reflecting on such questions as:

    • Do I have hunger pangs? Would I seek food now if I weren’t already at the table?
    • If I hadn’t made more food than I’ve already eaten so far, would that have been enough, or would I have to look for something else to eat?
    • Am I craving any of the foods that are still before me? Which one(s)?
    • How much “room” do I feel I still have, really? Am I still in the comfort zone, and/or am I about to pass into having overeaten?
    • Am I eating for pleasure only at this point? (This is not inherently bad, by the way—it’s ok to have a little more just for pleasure! But it is good to note that this is the reason we’re eating, and take it as a cue to slow down and remember to eat mindfully, and enjoy every bite)
    • Have I, in fact, passed the point of pleasure, and I’m just eating because it’s in front of me, or so as to “not be wasteful”?

    See also: Interoception: Improving Our Awareness Of Body Cues

    And for that matter: Mindful Eating: How To Get More Out Of What’s On Your Plate

    Intuitive Eating is not “80:20”

    When it comes to food, the 80:20 rule is the idea of having 80% of one’s diet healthy, and the other 20% “free”, not necessarily unhealthy, but certainly not moderated either.

    Do you know what else the 80:20 food rule is?

    A food rule.

    Intuitive Eating doesn’t do those.

    The problem with food rules is that they can get us into the sorts of problems described in the studies showing how flexible dieting generally works better than rigid dieting.

    Suddenly, what should have been our free-eating 20% becomes “wait, is this still 20%, or have I now eaten so much compared to the healthy food, that I’m at 110% for my overall food consumption today?”

    Then one gets into “Well, I’ve already failed to do 80:20 today, so I’ll try again tomorrow [and binge meanwhile, since today is already written off]”

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

    It’s not “eat anything, anytime”, either

    Intuitive Eating is about listening to your body, and your brain is also part of your body.

    • If your body is saying “give me sugar”, your brain might add the information “fruit is healthier than candy”.
    • If your body is saying “give me fat”, your brain might add the information “nuts are healthier than fried food”
    • If your body is saying “give me salt”, your brain might add the information “kimchi is healthier than potato chips”

    That doesn’t mean you have to swear off candy, fried food, or potato chips.

    But it does mean that you might try satisfying your craving with the healthier option first, giving yourself permission to have the less healthy option afterwards if you still want it (you probably won’t).

    See also:

    I want to eat healthily. So why do I crave sugar, salt and carbs?

    Want to know more about Intuitive Eating?

    You might like this book that we reviewed previously:

    Intuitive Eating – by Evelyn Tribole and Elyse Resch

    Enjoy!

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • The Exercises That Can Fix Sinus Problems (And More)

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    Who nose what benefits you will gain today?

    This is James Nestor, a science journalist and author. He’s written for many publications, including Scientific American, and written a number of books, most notably Breath: The New Science Of A Lost Art.

    Today we’ll be looking at what he has to share about what has gone wrong with our breathing, what problems this causes, and how to fix it.

    What has gone wrong?

    When it comes to breathing, we humans are the pugs of the primate world. In a way, we have the opposite problem to the squashed-faced dogs, though. But, how and why?

    When our ancestors learned first tenderize food, and later to cook it, this had two big effects:

    1. We could now get much more nutrition for much less hunting/gathering
    2. We now did not need to chew our food nearly so much

    Getting much more nutrition for much less hunting/gathering is what allowed us to grow our brains so large—as a species, we have a singularly large brain-to-body size ratio.

    Not needing to chew our food nearly so much, meanwhile, had even more effects… And these effects have become only more pronounced in recent decades with the rise of processed food making our food softer and softer.

    It changed the shape of our jaw and cheekbones, just as the size of our brains taking up more space in our skull moved our breathing apparatus around. As a result, our nasal cavities are anatomically ridiculous, our sinuses are a crime against nature (not least of all because they drain backwards and get easily clogged), and our windpipes are very easily blocked and damaged due to the unique placement of our larynx; we’re the only species that has it there. It allowed us to develop speech, but at the cost of choking much more easily.

    What problems does this cause?

    Our (normal, to us) species-wide breathing problems have resulted in behavioral adaptations such as partial (or in some people’s cases, total or near-total) mouth-breathing. This in turn exacerbates the problems with our jaws and cheekbones, which in turn exacerbates the problems with our sinuses and nasal cavities in general.

    Results include such very human-centric conditions as sleep apnea, as well as a tendency towards asthma, allergies, and autoimmune diseases. Improper breathing also brings about a rather sluggish metabolism for how many calories we consume.

    How are we supposed to fix all that?!

    First, close your mouth if you haven’t already, and breathe through your nose.

    In and out.

    Both are important, and unless you are engaging in peak exercise, both should be through your nose. If you’re not used to this, it may feel odd at first, but practice, and build up your breathing ability.

    Six seconds in and six seconds out is a very good pace.

    If you’re sitting doing a breathing exercise, also good is four seconds in, four seconds hold, four seconds out, four seconds hold, repeat.

    But those frequent holds aren’t practical in general life, so: six seconds in, six seconds out.

    Through your nose only.

    This has benefits immediately, but there are other more long-term benefits from doing not just that, but also what has been called (by Nestor, amongst many others), “Mewing”, per the orthodontist, Dr. John Mew, who pioneered it.

    How (and why) to “mew”:

    Place your tongue against the roof of your mouth. It should be flat against the palate; you’re not touching it with the tip here; you’re creating a flat seal.

    Note: if you were mouth-breathing, you will now be unable to breathe. So, important to make sure you can breathe adequately through your nose first.

    This does two things:

    1. It obliges nose-breathing rather than mouth-breathing
    2. It creates a change in how the muscles of your face interact with the bones of your face

    In a battle between muscle and bone, muscle will always win.

    Aim to keep your tongue there as much as possible; make it your new best habit. If you’re not eating, talking, or otherwise using your tongue to do something, it should be flat against the roof of your mouth.

    You don’t have to exert pressure; this isn’t an exercise regime. Think of it more as a postural exercise, just, inside your mouth.

    Quick note: read the above line again, because it’s important. Doing it too hard could cause the opposite problems, and you don’t want that. You cannot rush this by doing it harder; it takes time and gentleness.

    Why would we want to do that?

    The result, over time, will tend to be much healthier breathing, better sinus health, freer airways, reduced or eliminated sleep apnea, and, as a bonus, what is generally considered a more attractive face in terms of bone structure. We’re talking more defined cheekbones, straighter teeth, and a better mouth position.

    Want to learn more?

    This is the “Mewing” technique that Nestor encourages us to try:

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