Can I Eat That? – by Jenefer Roberts

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The answer to the question in the title is: you can eat pretty much anything, if you’re prepared for the consequences!

This book looks to give you the information to make your own decisions in that regard. There’s a large section on the science of glucose metabolism in the context of food (other aspects of glucose metabolism aren’t covered), so you will not simply be told “raw carrots are good; mashed potatoes are bad”, you’ll understand many factors that affect it, e.g:

  • Macronutrient profiles of food and resultant base glycemic indices
  • How the glycemic index changes if you cut something, crush it, mash it, juice it, etc
  • How the glycemic index changes if you chill something, heat it, fry it, boil it, etc
  • The many “this food works differently in the presence of this other food” factors
  • How your relative level of insulin resistance affects things itself

…and much more.

The style is simple and explanatory, without deep science, but with good science and comprehensive advice.

There are also the promised recipes; they’re in an appendix at the back and aren’t the main meat of the book, though.

Bottom line: if you’ve ever found it confusing working out what works how in the mysterious world of diabetes nutrition, this book is a top tier demystifier.

Click here to check out Can I Eat That?, and gain confidence in your food choices!

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  • Think Again – by Adam Grant

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    Warning: this book may cause some feelings of self-doubt! Ride them out and see where they go, though.

    It was Socrates who famously (allegedly) said “ἓν οἶδα ὅτι οὐδὲν οἶδα”—”I know that I know nothing”.

    Adam Grant wants us to take this philosophy and apply it usefully to modern life. How?

    The main premise is that rethinking our plans, answers and decisions is a good thing… Not a weakness. In contrast, he says, a fixed mindset closes us to opportunities—and better alternatives.

    He wants us to be sure that we don’t fall into the trap of the Dunning-Kruger Effect (overestimating our abilities because of being unaware of how little we know), but he also wants us to rethink whole strategies, too. For example:

    Grant’s approach to interpersonal conflict is very remniscent of another book we might review sometime, “Aikido in Everyday Life“. The idea here is to not give in to our knee-jerk responses to simply retaliate in kind, but rather to sidestep, pivot, redirect. This is, admittedly, the kind of “rethinking” that one usually has to rethink in advance—it’s too late in the moment! Hence the value of a book.

    Nor is the book unduly subjective. “Wishy-washiness” has a bad rep, but Grant gives us plenty in the way of data and examples of how we can, for example, avoid losses by not doubling down on a mistake.

    What, then, of strongly-held core principles? Rethinking doesn’t mean we must change our mind—it simply means being open to the possibility in contexts where such makes sense.

    Grant borrows, in effect, from:

    ❝Do the best you can until you know better. Then when you know better… do better!❞

    ~ Maya Angelou

    So, not so much undercutting the principles we hold dear, and instead rather making sure they stand on firm foundations.

    All in all, a thought-provokingly inspiring read!

    Pick up a copy of “Think Again” on Amazon today!

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  • How White Is Your Tongue?

    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.

    It’s Q&A Day at 10almonds!

    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

    ❝So its normal to develop a white sort of coating on the tongue, right? It develops when I eat, and is able to (somewhat) easily be brushed off❞

    If (and only if) there is no soreness and the coverage of the whiteness is not extreme, then, yes, that is normal and fine.

    Your mouth has a microbiome, and it’s supposed to have one (helps keep the conditions in your mouth correct, so that food is broken down and/but your gums and teeth aren’t).

    Read more: The oral microbiome: Role of key organisms and complex networks in oral health and disease

    The whiteness you often see on a healthy tongue is, for the most part, bacteria and dead cells—harmless.

    Cleaning the whiteness off with your brush is fine. You can also scrape off with floss is similar if you prefer. Or a tongue-scraper! Those can be especially good for people for whom brushing the tongue is an unpleasant sensation. Or you can just leave it, if it doesn’t bother you.

    By the way, that microbiome is a reason it can be good to go easy on the mouthwash. Moderate use of mouthwash is usually fine, but you don’t want to wipe out your microbiome then have it taken over by unpleasantries that the mouthwash didn’t kill (unpleasantries like C. albicans).

    There are other mouthwash-related considerations too:

    Toothpastes and mouthwashes: which kinds help, and which kinds harm?

    If you start to get soreness, that probably means the papillae (little villi-like things) are inflamed. If there is soreness, and/or the whiteness is extreme, then it could be a fungal infection (usually C. albicans, also called Thrush), in which case, antifungal medications will be needed, which you can probably get over the counter from your pharmacist.

    Do not try to self-treat with antibiotics.

    Antibiotics will make a fungal infection worse (indeed, antibiotic usage is often the reason for getting fungal growth in the first place) by wiping out the bacteria that normally keep it in check.

    Other risk factors include a sugary diet, smoking, and medications that have “dry mouth” as a side effect.

    Read more: Can oral thrush be prevented?

    If you have any symptoms more exciting than the above, then definitely see a doctor.

    Take care!

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  • What’s the difference between shyness and social anxiety?

    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.

    What’s the difference? is a new editorial product that explains the similarities and differences between commonly confused health and medical terms, and why they matter.

    The terms “shyness” and “social anxiety” are often used interchangeably because they both involve feeling uncomfortable in social situations.

    However, feeling shy, or having a shy personality, is not the same as experiencing social anxiety (short for “social anxiety disorder”).

    Here are some of the similarities and differences, and what the distinction means.

    pathdoc/Shutterstock

    How are they similar?

    It can be normal to feel nervous or even stressed in new social situations or when interacting with new people. And everyone differs in how comfortable they feel when interacting with others.

    For people who are shy or socially anxious, social situations can be very uncomfortable, stressful or even threatening. There can be a strong desire to avoid these situations.

    People who are shy or socially anxious may respond with “flight” (by withdrawing from the situation or avoiding it entirely), “freeze” (by detaching themselves or feeling disconnected from their body), or “fawn” (by trying to appease or placate others).

    A complex interaction of biological and environmental factors is also thought to influence the development of shyness and social anxiety.

    For example, both shy children and adults with social anxiety have neural circuits that respond strongly to stressful social situations, such as being excluded or left out.

    People who are shy or socially anxious commonly report physical symptoms of stress in certain situations, or even when anticipating them. These include sweating, blushing, trembling, an increased heart rate or hyperventilation.

    How are they different?

    Social anxiety is a diagnosable mental health condition and is an example of an anxiety disorder.

    For people who struggle with social anxiety, social situations – including social interactions, being observed and performing in front of others – trigger intense fear or anxiety about being judged, criticised or rejected.

    To be diagnosed with social anxiety disorder, social anxiety needs to be persistent (lasting more than six months) and have a significant negative impact on important areas of life such as work, school, relationships, and identity or sense of self.

    Many adults with social anxiety report feeling shy, timid and lacking in confidence when they were a child. However, not all shy children go on to develop social anxiety. Also, feeling shy does not necessarily mean a person meets the criteria for social anxiety disorder.

    People vary in how shy or outgoing they are, depending on where they are, who they are with and how comfortable they feel in the situation. This is particularly true for children, who sometimes appear reserved and shy with strangers and peers, and outgoing with known and trusted adults.

    Individual differences in temperament, personality traits, early childhood experiences, family upbringing and environment, and parenting style, can also influence the extent to which people feel shy across social situations.

    Shy child hiding behind tree
    Not all shy children go on to develop social anxiety. 249 Anurak/Shutterstock

    However, people with social anxiety have overwhelming fears about embarrassing themselves or being negatively judged by others; they experience these fears consistently and across multiple social situations.

    The intensity of this fear or anxiety often leads people to avoid situations. If avoiding a situation is not possible, they may engage in safety behaviours, such as looking at their phone, wearing sunglasses or rehearsing conversation topics.

    The effect social anxiety can have on a person’s life can be far-reaching. It may include low self-esteem, breakdown of friendships or romantic relationships, difficulties pursuing and progressing in a career, and dropping out of study.

    The impact this has on a person’s ability to lead a meaningful and fulfilling life, and the distress this causes, differentiates social anxiety from shyness.

    Children can show similar signs or symptoms of social anxiety to adults. But they may also feel upset and teary, irritable, have temper tantrums, cling to their parents, or refuse to speak in certain situations.

    If left untreated, social anxiety can set children and young people up for a future of missed opportunities, so early intervention is key. With professional and parental support, patience and guidance, children can be taught strategies to overcome social anxiety.

    Why does the distinction matter?

    Social anxiety disorder is a mental health condition that persists for people who do not receive adequate support or treatment.

    Without treatment, it can lead to difficulties in education and at work, and in developing meaningful relationships.

    Receiving a diagnosis of social anxiety disorder can be validating for some people as it recognises the level of distress and that its impact is more intense than shyness.

    A diagnosis can also be an important first step in accessing appropriate, evidence-based treatment.

    Different people have different support needs. However, clinical practice guidelines recommend cognitive-behavioural therapy (a kind of psychological therapy that teaches people practical coping skills). This is often used with exposure therapy (a kind of psychological therapy that helps people face their fears by breaking them down into a series of step-by-step activities). This combination is effective in-person, online and in brief treatments.

    Man working at home with laptop open on lap
    Treatment is available online as well as in-person. ImYanis/Shutterstock

    For more support or further reading

    Online resources about social anxiety include:

    We thank the Black Dog Institute Lived Experience Advisory Network members for providing feedback and input for this article and our research.

    Kayla Steele, Postdoctoral research fellow and clinical psychologist, UNSW Sydney and Jill Newby, Professor, NHMRC Emerging Leader & Clinical Psychologist, UNSW Sydney

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

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Related Posts

  • The Gift Of Aging − by Dr. Elizabeth Eckstrom & Marcy Houle
  • Radical Longevity – by Dr. Ann Gittleman

    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.

    Dr. Gittleman takes a comprehensive approach, advising us about avoiding AGEs, freeing up fascia, stimulating cellular rejuvenation, the mind-gut connection, keeping the immune system healthy, and more.

    The “plan” promised by the subtitle involves identifying the key factors of nutrition and lifestyle most impactful to you, and adjusting them accordingly, in a multistep, author-walks-the-reader-by-the-hand process.

    There’s also, for those who prefer it, a large section (seven chapters) on a body part/system by body part/system approach, e.g. brain health, heart health, revitalizing skin, reversing hair loss, repairing bones, muscles, joints, etc.

    The writing style is quite casual,butalso with a mind to education, with its call-out boxes, bullet-point summaries, and so forth. There is a “select references” section, but if one wants to find studies, it’s often necessary to go looking, as there aren’t inline citations.

    Bottom line: we’d love to see better referencing, but otherwise this is a top-tier anti-aging book, and a lot more accessible than most, without skimping on depth and breadth.

    Click here to check out Radical Longevity, and get rejuvenating radically!

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  • 5 Ways To Avoid Hearing Loss

    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.

    Hear Ye, Hear Ye

    Hearing loss is often associated with getting older—but it can strike at any age. In the US, for example…

    • Around 13% of adults have hearing difficulties
    • Nearly 27% of those over 65 have hearing difficulties

    Complete or near-complete hearing loss is less common. From the same source…

    • A little under 2% of adults in general had a total or near-total inability to hear
    • A little over 4% of those over 65 had a total or near-total inability to hear

    Source: CDC | Hearing Difficulties Among Adults: United States, 2019

    So, what to do if we want to keep our hearing as it is?

    Avoid loud environments

    An obvious one, but it bears stating for the sake of being methodical. Loud environments damage our ears, but how loud is too loud?

    You can check how loud an environment is by using a free smartphone app, such as:

    Decibel Pro: dB Sound Level Meter (iOS / Android)

    An 82 dB environment is considered safe for 16 hours. That’s the equivalent of, for example moderate traffic.

    Every 3 dB added to that halves the safe exposure time, for example:

    • An 85 dB environment is considered safe for 8 hours. That’s the equivalent of heavier traffic, or a vacuum cleaner.
    • A 94 dB environment is considered safe for 1 hour. That might be a chainsaw, a motorcycle, or a large sporting event.

    Many nightclubs or concert venues often have environments of 110 dB and more. So the safe exposure time would be under two minutes.

    Source: NIOSH | Noise and Hearing Loss

    With differences like that per 3 dB increase, then you may want to wear hearing protection if you’re going to be in a noisy environment.

    Discreet options include things like these -20 dB silicone ear plugs that live in a little case on one’s keyring.

    Stop sticking things in your ears

    It’s said “nothing smaller than your elbow should go in your ear canal”. We’ve written about this before:

    What’s Good (And What’s Not) Against Earwax

    Look after the rest of your health

    Our ears are not islands unaffected by the rest of our health, and indeed, they’re larger and more complex organs than we think about most of the time, since we only tend to think about the (least important!) external part.

    Common causes of hearing loss that aren’t the percussive injuries we discussed above include:

    • Diabetes
    • High blood pressure
    • Smoking
    • Infections
    • Medications

    Lest that last one sound a little vague, it’s because there are hundreds of medications that have hearing loss as a potential side-effect. Here’s a list so you can check if you’re taking any of them:

    List of Ototoxic Medications That May Cause Tinnitus or Hearing Loss

    Get your hearing tested regularly.

    There are online tests, but we recommend an in-person test at a local clinic, as it won’t be subject to the limitations and quirks of the device(s) you’re using. Pretty much anywhere that sells hearing aids will probably offer you a free test, so take advantage of it!

    And, more generally, if you suddenly notice you lost some or all of your hearing in one or more ears, then get thee to a doctor, and quickly.

    Treat it as an emergency, because there are many things that can be treated if and only if they are caught early, before the damage becomes permanent.

    Use it or lose it

    This one’s important. As we get older, it’s easy to become more reclusive, but the whole “neurons that fire together, wire together” neuroplasticity thing goes for our hearing too.

    Our brain is, effectively, our innermost hearing organ, insofar as it processes the information it receives about sounds that were heard.

    There are neurological hearing problems that can show up without external physical hearing damage (auditory processing disorders being high on the list), but usually these things are comorbid with each other.

    So if we want to maintain our ability to process the sounds our ears detect, then we need to practice that ability.

    Important implication:

    That means that if you might benefit from a hearing aid, you should get it now, not later.

    It’s counterintuitive, we know, but because of the neurological consequences, hearing aids help people retain their hearing, whereas soldiering on without can hasten hearing loss.

    On the topic of hearing difficulty comorbidities…

    Tinnitus (ringing in the ears) is, paradoxically, associated with both hearing loss, and with hyperacusis (hearing supersensitivity, which sounds like a superpower, but can be quite a problem too).

    Learn more about managing that, here:

    Tinnitus: Quieting The Unwanted Orchestra In Your Ears

    Take care!

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  • 7-Minute Face Fitness For Lymphatic Drainage & Youthful Jawline

    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.

    Valeriia Veksler is a registered nurse with a background in cosmetic medicine. She’s been practicing for 7 years, and on the strength of that, is going to teach us how to give our face some love for 7 minutes:

    The routine, step by step

    Preparation: clean your face and apply your usual moisturizer. Breathe deeply: Inhale through the nose, exhale to release tension.

    Neck massage: use fingertips in circular motion from the bottom of the neck to the hairline and back for 30 seconds. This helps promote blood flow to the face.

    Sternocleidomastoid massage: use knuckles to massage in circles from the sternal area up to the jawline and down to the collarbone for 30 seconds. Keep posture straight, shoulders down, and relax muscles.

    Collarbone pressure: apply and release pressure with fingertips above the collarbones for 30 seconds. This stimulates lymphatic flow and helps reduce puffiness.

    Under-chin massage: use knuckles to massage side-to-side under the chin for 30 seconds. Relax the under-chin area and promote lymphatic drainage.

    Jawline massage: with knuckles, massage from the chin towards the ears in circular motion for 30 seconds. Relax the jaw.

    Nasolabial fold and nose massage: place index fingers near nostrils and move mouth in a “O” shape, then massage around the nostrils and up the nose for 30 seconds.

    Smile line lift: press palms on the smile lines and slide hands up towards the temples for 30 seconds. This helps lift the face and sculpt cheekbones.

    Under-eye massage: use index fingers in a hook shape, massaging under the eyes along the bone structure for 30 seconds. This promotes blood flow and lymphatic drainage.

    Temple lift: use fingertips to lift the area near the left temple for 30 seconds, then assist with the opposite hand to lift further. Repeat on the other side. This reduces crow’s feet and lifts the corners of the eyes.

    Forehead lift: place hands on the forehead, lock fingers, and gently elevate the skin upwards. Glide fingers towards the hairline for 30 seconds. This promotes blood flow and smooths the forehead.

    Relax 11 Lines: place fingers at the center of the forehead, gently press into the tissue, and let them glide away from each other towards the eyebrows for 30 seconds.

    Bonus:

    • Ensure good posture throughout.
    • Relax, stay mindful, and breathe deeply during the exercises.
    • Feel the warmth and energy from improved circulation, after the routine.

    For more on all of this plus a visual demonstration of everything, enjoy:

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

    Want to learn more?

    You might also like to read:

    Top 10 Foods That Promote Lymphatic Drainage and Lymph Flow

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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