Cabbage vs Cauliflower – Which is Healthier?

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Our Verdict

When comparing cabbage to cauliflower, we picked the cauliflower.

Why?

First, let’s note: these are two different cultivars of the same species (Brassica oleracea) and/but as usual (we say, as there are a lot of cultivars of Brassica oleracea, and we’ve done a fair few pairings of them before) there are still nutritional differences to consider, such as…

In terms of macros, cabbage has very slightly more carbs and fiber, while cauliflower has very slightly more protein. However, the numbers are all so close (and the glycemic index equal), such that we’re going to call the macros category a tie.

In the category of vitamins, cabbage has more of vitamins A, B1, E, and K, while cauliflower has more of vitamins B2, B3, B5, B6, B7, B9, C, and choline. Superficially, this is a clear 8:4 win for cauliflower; it’s worth noting though that the differences in amounts are mostly small, so this isn’t as big a win as it looks like. Still a win for cauliflower, though.

When it comes to minerals, it’s a similar story: cabbage has a little more calcium, iron, and manganese, while cauliflower has a little more copper, magnesium, phosphorus, potassium, and zinc. This time a 6:3 win for cauliflower, and again, the margins are small so there’s really not as much between them as it looks like. Still a win for cauliflower, though.

In short: enjoy either or both (diversity is good), but the most nutritionally dense is cauliflower, even if cabbage isn’t far behind it.

Want to learn more?

You might like to read:

What’s Your Plant Diversity Score?

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  • Running or yoga can help beat depression, research shows – even if exercise is the last thing you feel like

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    At least one in ten people have depression at some point in their lives, with some estimates closer to one in four. It’s one of the worst things for someone’s wellbeing – worse than debt, divorce or diabetes.

    One in seven Australians take antidepressants. Psychologists are in high demand. Still, only half of people with depression in high-income countries get treatment.

    Our new research shows that exercise should be considered alongside therapy and antidepressants. It can be just as impactful in treating depression as therapy, but it matters what type of exercise you do and how you do it.

    Walk, run, lift, or dance away depression

    We found 218 randomised trials on exercise for depression, with 14,170 participants. We analysed them using a method called a network meta-analysis. This allowed us to see how different types of exercise compared, instead of lumping all types together.

    We found walking, running, strength training, yoga and mixed aerobic exercise were about as effective as cognitive behaviour therapy – one of the gold-standard treatments for depression. The effects of dancing were also powerful. However, this came from analysing just five studies, mostly involving young women. Other exercise types had more evidence to back them.

    Walking, running, strength training, yoga and mixed aerobic exercise seemed more effective than antidepressant medication alone, and were about as effective as exercise alongside antidepressants.

    But of these exercises, people were most likely to stick with strength training and yoga.

    Antidepressants certainly help some people. And of course, anyone getting treatment for depression should talk to their doctor before changing what they are doing.

    Still, our evidence shows that if you have depression, you should get a psychologist and an exercise plan, whether or not you’re taking antidepressants.

    Join a program and go hard (with support)

    Before we analysed the data, we thought people with depression might need to “ease into it” with generic advice, such as “some physical activity is better than doing none.”

    But we found it was far better to have a clear program that aimed to push you, at least a little. Programs with clear structure worked better, compared with those that gave people lots of freedom. Exercising by yourself might also make it hard to set the bar at the right level, given low self-esteem is a symptom of depression.

    We also found it didn’t matter how much people exercised, in terms of sessions or minutes a week. It also didn’t really matter how long the exercise program lasted. What mattered was the intensity of the exercise: the higher the intensity, the better the results.

    Yes, it’s hard to keep motivated

    We should exercise caution in interpreting the findings. Unlike drug trials, participants in exercise trials know which “treatment” they’ve been randomised to receive, so this may skew the results.

    Many people with depression have physical, psychological or social barriers to participating in formal exercise programs. And getting support to exercise isn’t free.

    We also still don’t know the best way to stay motivated to exercise, which can be even harder if you have depression.

    Our study tried to find out whether things like setting exercise goals helped, but we couldn’t get a clear result.

    Other reviews found it’s important to have a clear action plan (for example, putting exercise in your calendar) and to track your progress (for example, using an app or smartwatch). But predicting which of these interventions work is notoriously difficult.

    A 2021 mega-study of more than 60,000 gym-goers found experts struggled to predict which strategies might get people into the gym more often. Even making workouts fun didn’t seem to motivate people. However, listening to audiobooks while exercising helped a lot, which no experts predicted.

    Still, we can be confident that people benefit from personalised support and accountability. The support helps overcome the hurdles they’re sure to hit. The accountability keeps people going even when their brains are telling them to avoid it.

    So, when starting out, it seems wise to avoid going it alone. Instead:

    • join a fitness group or yoga studio
    • get a trainer or an exercise physiologist

    • ask a friend or family member to go for a walk with you.

    Taking a few steps towards getting that support makes it more likely you’ll keep exercising.

    Let’s make this official

    Some countries see exercise as a backup plan for treating depression. For example, the American Psychological Association only conditionally recommends exercise as a “complementary and alternative treatment” when “psychotherapy or pharmacotherapy is either ineffective or unacceptable”.

    Based on our research, this recommendation is withholding a potent treatment from many people who need it.

    In contrast, The Royal Australian and New Zealand College of Psychiatrists recommends vigorous aerobic activity at least two to three times a week for all people with depression.

    Given how common depression is, and the number failing to receive care, other countries should follow suit and recommend exercise alongside front-line treatments for depression.

    I would like to acknowledge my colleagues Taren Sanders, Chris Lonsdale and the rest of the coauthors of the paper on which this article is based.

    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.The Conversation

    Michael Noetel, Senior Lecturer in Psychology, The University of Queensland

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

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  • The Minimum Method – by Joey Thurman

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    Trying to squeeze out an extra 0.5% from every effort in life can be exhausting, especially with diminishing marginal returns when it comes to linear increases in effort.

    Surely there must be a sweet spot of getting the best returns on the least effort and call it a day?

    That’s what this book is about. Thurman examines and explains how to get “the most for least” in various important areas of health, including diet, exercise, sleep, breathwork, recovery, and a chapter specifically on brain health, though of course all the aforementioned things do affect brain health too.

    An interesting feature of the book is that at the end of each chapter, he’ll give different advice for different levels of experience/commitment, so that essentially there’s an easy/medium/hard way to proceed each time.

    The style is light and personal, without much hard science. The advice given is nonetheless consistent with prevailing scientific consensus, and there are still occasional scientific references throughout, with links to appropriate studies. Mostly though, the focus is on being practical.

    Bottom line: if you’ve been looking for a “most for least” way of going about health, this is a fine option.

    Click here to check out The Minimum Method, and enjoy benefits disproportionate to your effort!

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  • Hanging Exercises For Complete Beginners & Older Adults

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    Hanging (not the kind with a gallows) is great for the heath, improving not just strength and mobility, but also—critically—looking after spinal health too. Amanda Raynor explains in this video how this exercise is accessible to anyone (unless you have no arms, in which case, sorry, this one is just not for you—though hanging by your legs will also give similar spinal benefits!).

    Hanging out

    Hanging can be done at home or at a park, with minimal equipment (a bar, a sturdy tree branch, etc).

    Note: the greater the diameter of the bar, the more it will work your grip strength, and/but the harder it will be. So, it’s recommend to start with a narrow-diameter bar first.

    Getting started:

    • Start with a “dead hang”: grip the bar with hands shoulder-width apart, thumb wrapped around.
    • Aim to hang without pulling up; build endurance gradually (10–30 seconds is fine at first).
    • Work up to holding for 60 seconds in three sets as a fitness goal.

    Progression:

    • If unable to hang at all initially, use a chair or stool to support some body weight.
    • Gradually reduce foot support to increase duration of free hanging.
    • Start with 10 seconds, progressing by small increments (e.g: 15, 20, 25 seconds) until reaching 60 seconds.

    Advanced variations:

    • Move the body while hanging (e.g., circles, knee lifts).
    • Experiment with different grips (overhand, underhand) for varied muscle engagement.
    • Try scapular pulls or one-arm hangs for additional challenge and strength-building.

    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:

    How To Get Your First Pull-Up

    Take care!

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    We’ve all read about the many, many, dangers of drinking. We’ve also probably all read about how to make the change to not drinking. Put things out of sight, tell your friends, have this rule, have this excuse (for not drinking) ready to give to people who challenge you, consider a support group, and so on.

    What Annie Grace offers in this #1 bestseller is different:

    A blend of mostly psychology and sociology, to examine the “liminal thinking” stages that funnel us to drink in the first place… and where that leads, and how to clamber back out of the pitcher plant we weren’t necessarily aware we were sliding into.

    While she kicks off citing Jung, from a psychological perspective more of this book is CBTish, as it pertains a lot to examining the process of:

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    • conclusion—drawn, often irrationally, from the…
    • experience—that we had upon acting on an…
    • observation—often mistaking an illusion for the underlying…
    • reality

    …and how we can and often do go wrong at each step, and how little of the previous steps we can perceive at any given time.

    What does this mean for managing/treating alcoholism or a tendency towards alchoholism?

    It means interrupting those processes in a careful, surgically precise fashion, so that suddenly… The thing has no more power over us.

    Whether you or a loved one struggle with a tendency to addiction (any addiction, actually, the advice goes the same), or are just curious about the wider factors at hand in the epidemiology of addiction, this book is for you.

    Get a copy of “This Naked Mind” from Amazon today!

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  • LGBTQ+ People Relive Old Traumas as They Age on Their Own

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    Bill Hall, 71, has been fighting for his life for 38 years. These days, he’s feeling worn out.

    Hall contracted HIV, the virus that can cause AIDS, in 1986. Since then, he’s battled depression, heart disease, diabetes, non-Hodgkin lymphoma, kidney cancer, and prostate cancer. This past year, Hall has been hospitalized five times with dangerous infections and life-threatening internal bleeding.

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    It’s a sentiment shared by many older LGBTQ+ adults — most of whom, like Hall, are trying to manage on their own.

    Of the 3 million Americans over age 50 who identify as gay, bisexual, or transgender, about twice as many are single and living alone when compared with their heterosexual counterparts, according to the National Resource Center on LGBTQ+ Aging.

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    Keep in mind, this generation grew up at a time when every state outlawed same-sex relations and when the American Psychiatric Association identified homosexuality as a psychiatric disorder. Many were rejected by their families and their churches when they came out. Then, they endured the horrifying impact of the AIDS crisis.

    “Dozens of people were dying every day,” Hall said. “Your life becomes going to support groups, going to visit friends in the hospital, going to funerals.”

    It’s no wonder that LGBTQ+ seniors often withdraw socially and experience isolation more commonly than other older adults. “There was too much grief, too much anger, too much trauma — too many people were dying,” said Vincent Crisostomo, director of aging services for the San Francisco AIDS Foundation. “It was just too much to bear.”

    In an AARP survey of 2,200 LGBTQ+ adults 45 or older this year, 48% said they felt isolated from others and 45% reported lacking companionship. Almost 80% reported being concerned about having adequate social support as they grow older.

    Embracing aging isn’t easy for anyone, but it can be especially difficult for LGBTQ+ seniors who are long-term HIV survivors like Hall.

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    Of 1.2 million people living with HIV in the United States, about half are over age 50. By 2030, that’s estimated to rise to 70%.

    Christopher Christensen, 72, of Palm Springs, California, has been HIV-positive since May 1981 and is deeply involved with local organizations serving HIV survivors. “A lot of people living with HIV never thought they’d grow old — or planned for it — because they thought they would die quickly,” Christensen said.

    Jeff Berry is executive director of the Reunion Project, an alliance of long-term HIV survivors. “Here people are who survived the AIDS epidemic, and all these years later their health issues are getting worse and they’re losing their peers again,” Berry said. “And it’s triggering this post-traumatic stress that’s been underlying for many, many years. Yes, it’s part of getting older. But it’s very, very hard.”

    Being on their own, without people who understand how the past is informing current challenges, can magnify those difficulties.

    “Not having access to supports and services that are both LGBTQ-friendly and age-friendly is a real hardship for many,” said Christina DaCosta, chief experience officer at SAGE, the nation’s largest and oldest organization for older LGBTQ+ adults.

    Diedra Nottingham, a 74-year-old gay woman, lives alone in a one-bedroom apartment in Stonewall House, an LGBTQ+-friendly elder housing complex in New York City. “I just don’t trust people,“ she said. “And I don’t want to get hurt, either, by the way people attack gay people.”

    When I first spoke to Nottingham in 2022, she described a post-traumatic-stress-type reaction to so many people dying of covid-19 and the fear of becoming infected. This was a common reaction among older people who are gay, bisexual, or transgender and who bear psychological scars from the AIDS epidemic.

    Nottingham was kicked out of her house by her mother at age 14 and spent the next four years on the streets. The only sibling she talks with regularly lives across the country in Seattle. Four partners whom she’d remained close with died in short order in 1999 and 2000, and her last partner passed away in 2003.

    When I talked to her in September, Nottingham said she was benefiting from weekly therapy sessions and time spent with a volunteer “friendly visitor” arranged by SAGE. Yet she acknowledged: “I don’t like being by myself all the time the way I am. I’m lonely.”

    Donald Bell, a 74-year-old gay Black man who is co-chair of the Illinois Commission on LGBTQ Aging, lives alone in a studio apartment in subsidized LGBTQ+-friendly senior housing in Chicago. He spent 30 years caring for two elderly parents who had serious health issues, while he was also a single father, raising two sons he adopted from a niece.

    Bell has very little money, he said, because he left work as a higher-education administrator to care for his parents. “The cost of health care bankrupted us,” he said. (According to SAGE, one-third of older LGBTQ+ adults live at or below 200% of the federal poverty level.) He has hypertension, diabetes, heart disease, and nerve damage in his feet. These days, he walks with a cane.

    To his great regret, Bell told me, he’s never had a long-term relationship. But he has several good friends in his building and in the city.

    “Of course I experience loneliness,” Bell said when we spoke in June. “But the fact that I am a Black man who has lived to 74, that I have not been destroyed, that I have the sanctity of my own life and my own person is a victory and something for which I am grateful.”

    Now he wants to be a model to younger gay men and accept aging rather than feeling stuck in the past. “My past is over,” Bell said, “and I must move on.”

    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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  • Take This Two-Minute Executive Dysfunction Test

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    Roll For Initiative

    Some of us struggle with executive dysfunction a lot; others, a little.

    What Is Executive Dysfunction?

    Executive function is a broad group of mental skills that enable people to complete tasks and interact with others.

    • Executive dysfunction can impair a person’s ability to organize and manage behavior

    • Executive dysfunction is not a specific stand-alone diagnosis or condition.

    • Instead, conditions such as depression and ADHD (amongst others) can affect a person’s executive function.

    Medical News Today

    Take This Two-Minute Executive Dysfunction Test

    How did you score? (8/16 here!)

    Did you do it? (it honestly is really two minutes and is quite informative)

    If not, here’s your cue to go back up and do it

    For almost all of us, we sometimes find ourselves torn between several competing tasks, and end up doing… none of them.

    For such times, compile yourself a “productivity buffet”, print it, and pin it above your desk or similar space.

    What’s a productivity buffet?

    It’s a numbered list of 6, 8, 10, 12 or 20 common tasks that pretty much always need doing (to at least some extent!). Doesn’t matter how important they are, just that they are frequently recurring tasks. For example:

    1. Tidy desk (including that drawer!)
    2. Reply to emails/messages
    3. Drink water
    4. Collect stray one-off to-dos into a list
    5. Stretch (or at least correct your posture!)
    6. Extend that Duolingo streak
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    Why 6, 8, 10, 12, or 20?

    Because those are common denominations of polyhedral dice that are very cheap to buy!

    Keep the relevant die to hand (perhaps in your pocket or on your desk), and when you know you should be doing something but can’t decide what exactly, roll the die and do the item corresponding to the number you roll.

    And if you find yourself thinking “damn, I got 12, I wanted 7!” then go ahead and do item 7—the dice aren’t the boss of you, they’re just there to break the ice between you and your to-do list!

    The Housekeeper In Your Pocket?

    If you found the tidying tips (up top) helpful, but don’t like cleaning schedules because you just can’t stick to them, this one’s for you.

    It’s easy to slip into just doing the same few easy tasks while neglecting others for far too long.

    The answer? Outsource!

    Not “get a cleaner” (though if you want to and can, great, go for it, this one won’t be for you after all), but rather, try this nifty little app that helps you keep on top of daily cleaning—which we all know is better than binge-cleaning every few months.

    Sweepy keeps track of:

    • What jobs there are that might need doing in each room (or type of room) in the house
    • How often those jobs generally need doing
    • How much of your energy (a finite resource, which it also takes into account!) those jobs will take
    • How much energy you are prepared to spend per day (you can “lighter/heavier” days, or even “off-days”, too)

    …and then it populates a small daily task list according to what needs cleaning and how much energy it’ll take.

    For example, today Sweepy gives me (your trusty writer, hi! ) the tasks:

    • Bathroom: clean sink (every 3 days, 1pt of energy)
    • Dining room: clean and tidy table (every day, 1pt of energy)
    • Bedroom: vacuum floor (every 7 days, 2pts of energy)
    • Kitchen: clean coffee machine (every 30 days, 2pts of energy)

    And that’s my 6pts of energy I’ve told Sweepy I’m happy to spend per day cleaning. There are “3 pts” tasks too—cleaning the oven, for example—but none came up today.

    Importantly: it does not bother me about any other tasks today (even if something’s overdue), and I don’t have to worry my pretty head about it.

    I don’t have to feel guilty for not doing other cleaning tasks; if they need doing, Sweepy will tell me tomorrow, and it will make sure I don’t get behind or leave anything neglected for too long.

    Check it out (available for both iOS and Android)

    PS: to premium or not to premium? We think the premium is worth it (unlocks some extra customization features) but the free version is sufficient to get your house in order, so don’t be afraid to give it a try first.

    Don’t Forget…

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    Learn to Age Gracefully

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