
Carrot vs Pumpkin – Which is Healthier?
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Our Verdict
When comparing carrots to pumpkin, we picked the carrots.
Why?
Both are great, but…
In terms of macros, carrots have 6x the fiber for slightly more carbs and (for what it’s worth, which isn’t much) slightly more protein, winning this round.
In the category of vitamins, carrots have more of vitamins A, B1, B3, B5, B6, B7, B9, E, K, and choline, while pumpkin has slightly more of vitamins B2, C, and E, giving a 9:3 win to carrots here.
Looking at minerals, carrots have more calcium and manganese, while pumpkin has more copper, iron, phosphorus, potassium, selenium, and zinc, finally winning a round.
In other considerations, both have a modest yet comparable array of polyphenols, for a tie in this round.
Adding up the sections makes for an overall win for carrots, but by all means enjoy either or both, as diversity is good!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
Enjoy!
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HBD: The Human Being Diet – by Petronella Ravenshear
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We don’t often review diet books, so why did this one catch our attention? The answer lies in its comprehensive nature without being excessively long and complex.
Ravenshear (a nutritionist) brings a focus on metabolic balance, and what will and won’t work for keeping it healthy.
The first part of the book is mostly informational; covering such things as blood sugar balance, gut health, hormones, and circadian rhythm considerations, amongst others.
The second, larger part of the book is mostly instructional; do this and that, don’t do the other, guidelines on quantities and timings, and what things may be different for some people, and what to do about those.
The style is conversational and light, but well-grounded in good science.
Bottom line: if you’d like a “one-stop shop” for giving your diet an overhaul, this book is a fine choice.
Click here to check out the Human Being Diet, and enjoy the best of health!
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As the definition of autism expands, are we losing sight of those with the greatest needs?
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Thinking about autism has evolved.
Just three decades ago, autism was a relatively rare and clearly defined condition, diagnosed in people with limited verbal language and highly repetitive behaviour.
Today, autism is diagnosed along a spectrum of a wide range of abilities, from people who may require 24-hour care to those able to live independently.
Around 290,900 Australians are diagnosed with autism, a 42% increase from an estimated 205,200 in 2018.
For many people and their families, this has been an overwhelmingly positive change that has meant recognition of difference, and access to support they previously didn’t have.
But expanding the diagnostic boundaries of autism has also had unintended consequences. Are we leaving those with the most profound disability behind?
Martin Adams/Unsplash An expanding definition
Few diagnoses have broadened their diagnostic boundaries as much or as quickly as autism. In the space of a generation, autism went from a narrowly defined clinical condition to one of the most expansive categories in medicine. We now understand someone can be autistic without having an intellectual disability or significant language difficulties.
Today, autism is diagnosed based on differences in social communication and restricted or repetitive behaviours that are significant enough to affect everyday functioning.
At one end of the spectrum are people who may live independently but experience difficulties with social interaction, managing changes and sensory sensitivities.
At the other end are those with profound disability. They may have minimal spoken language, intellectual disability and require lifelong, around-the-clock support.
While there is broad international agreement about the core features of autism, the boundaries of the diagnosis continue to evolve. This means more people meet the threshold for diagnosis.
For example, there is evidence that some children in the 1990s who may have been described as “socially awkward” – but had autism specifically ruled out as a diagnosis – would now meet modern diagnostic criteria.
Autism can be a difference – and a disability
For many people, this expanded definition of autism has been positive.
In addition to better access to support, diagnosis can give some people a way of thinking about and understanding their experiences of the world – and their interactions with others – which previously may have been confusing or misunderstood.
This is part of a broader shift towards viewing autism through a neurodiversity lens. Autism is seen by many not as a clinical condition, but as a natural variation in human thinking, communication and behaviour.
However, for other autistic people what they live with is more than difference – it is a profound disability that affects their capacity to live independently.
So, what are the downsides?
There is a worry from some parents, researchers and some autistic people themselves that increased focus on autistic people with milder presentations might have inadvertently impacted how we recognise and understand the needs of those with profound disability.
Visibility
Increasingly, autism is portrayed in traditional media – and particularly social media – through milder and more relatable experiences. This risks making those with more profound disability less visible in public consciousness.
Some parents have described their experiences of caring for autistic children with profound disability and the isolation they feel within a culture that increasingly views autism in a starkly different way to their lived reality.
Over-medicalisation
Broadening diagnostic boundaries also risks medicalising what are in fact broadly typical differences among developing children, meaning more children are viewed through a clinical lens.
Medicalisation can have unintended consequences. These include reducing expectations of the child and their development, and providing them therapeutic supports that may be unnecessary, inappropriate or harmful.
Resources
Historically, access to support in schools and disability systems such as the National Disabilty Insurance Scheme (NDIS) has been closely tied to whether someone has a diagnosis. As more people meet criteria for autism, it places more pressure on finite funding and clinical capacity.
When resources are stretched, it can be harder for those with the most complex needs to access the level of support they require for day-to-day life.
The government’s recently announced reforms for the NDIS recognise and respond to some of these tensions. Focus will shift towards providing funding support based on functional need, rather than diagnosis.
Research
With broader definitions, research has moved towards focusing almost exclusively on more cognitively able autistic individuals. While around 40% of autistic children have an intellectual disability, they make up only about 6% of research participants.
This means those who may stand to benefit the most from research that can improve quality of life are, often, the least represented in it.
Finding a balance between inclusion and precision
In many ways, the expansion of autism has been a story of progress. More people feel recognised. More individuals and their families have access to supports. And there is far greater community acceptance of difference.
But progress brings new challenges. As a concept for guiding research, evidence-based clinical practice and policy, the broadened definition of autism has been stretched to the point of breaking.
In response, some clinical and research experts have advocated for a separate diagnostic category of “profound autism” in order to better highlight the needs of these individuals. Others have warned this could undermine the social advances made, and force those with milder levels of disability back to the margins.
The challenge is to retain the gains of broader recognition while ensuring those with the most complex needs remain clearly in view. A spectrum can accommodate diversity. But it must have enough precision to guide action for those who need it the most.
Andrew Whitehouse, Deputy Director, The Kids Research Institute Australia, Professor of Autism Research, The University of Western Australia; David Trembath, Head of Autism Research and Senior Principal Research Fellow, The Kids Research Institute Australia, and Mirko Uljarevic, Professor/Senior Principal Research Fellow, The Kids Research Institute
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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3 Exercises For Pain-Free Knees
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There’s often a catch-22 with regard to knees:
- to have pain-free knees, one must make them strong
- making them strong is difficult when they already hurt
So, how to get past this? Rehab expert Marina Sarenac explains:
Ease for your knees
These three exercises should get your knees to where they need to be:
- Single-leg extension: use one leg at a time with your toes pointed up; extend your leg to roughly 45–60°. You should feel the effort in your quadriceps and patellar tendon, but without pain. Hold the top position for about 45 seconds.
- Note that while she does it on a machine in the video, you can start with just your own weight (e.g. sit on a kitchen counter, extend your leg with no additional weight yet) if that’s more appropriate for the current state of your knees, and then add weight later when you are able.
- Spanish squat hold: loop a resistance band behind your knees (just above your shins). Step backwards until there’s good tension in the band, then lower yourself to about 60°. Keep your shoulders, hips, and knees in a straight line, and ensure your knees stay behind your toes. Hold for 45 seconds; if it feels too easy, step further back. The goal is to feel your lower quads working with no pain in your patellar tendon.
- Goblet box squat: choose a surface to sit on that lets your knees form a 90° angle when sitting. Hold a small weight at your chest, keep your shoulders down and your upper back locked. As you lower yourself down, push your hips slightly back while maintaining a straight spine; pause briefly, then drive upwards.
For more on each of these plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
For a much deeper understanding of treating knee pain, here’s a great book that we reviewed a little while back:
Treat Your Own Knee – by Robin McKenzie ← he’s a physiotherapist and not a doctor, but with 40 years of practice to his name and 33 letters after his name (CNZM OBE FCSP (Hon) FNZSP (Hon) Dip MDT Dip MT), he seems to know his stuff. His work is very well-respected, and almost any English-speaking physiotherapist will have read his books.
Take care!
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Chickpeas vs Edamame – Which is Healthier?
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Our Verdict
When comparing chickpeas to edamame, we picked the edamame.
Why?
Both are great! But there are some important nutritional differences:
In terms of macros, chickpeas have slightly more fiber and 3x the carbs, while edamame has slightly more protein. We’ll call this category a tie, but subjectively you could swing it either way, depending on how you feel about the carbs, since they’re the main difference.
In the category of vitamins, chickpeas have slightly more vitamin B6, while edamame has a lot more of vitamins A, B1, B2, B3, B5, B7, B9, C, E, K, and choline. A very clear win for edamame here.
When it comes to minerals, chickpeas have more iron, selenium, and zinc, while edamame has more calcium, magnesium, and potassium. That’s a 3:3 tie, and they’re equal in the other minerals they both contain, so this round’s indeed tied.
Looking at phytochemicals, edamame is vastly superior for polyphenols (by several orders of magnitude), winning this round easily.
Adding up the sections makes for a clear overall win for edamame, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
Why You Can’t Skimp On Amino Acids
Enjoy!
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Brazil Nuts vs Peanuts – Which is Healthier?
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.
Our Verdict
When comparing Brazil nuts to peanuts, we picked the peanuts.
Why?
When it comes to nutrition, peanuts are often underrated!
In terms of macros, Brazil nuts have more than 2x the fat (a fairly even mix of saturated, monounsaturated, and polyunsaturated) while peanuts have more fiber, carbs, and a lot more protein, making them the more nutrient-dense option in this category.
In the category of vitamins, Brazil nuts are not higher in any vitamins, while peanuts have more of vitamins B1, B2, B3, B5, B7, B9, and E, winning a second round easily.
Looking at minerals next, Brazil nuts have more calcium, copper, magnesium, phosphorus, and selenium, while peanuts have more iron, manganese, and potassium. That’s a numerical win for Brazil nuts, but before we call it, let’s take a closer look at those selenium levels:
- A cup of peanuts contains 39% of the RDA of selenium. Your hair will be luscious and shiny.
- A cup of Brazil nuts contains 10,456% of the RDA of selenium. This is way past the point of selenium toxicity, and your (luscious, shiny) hair will fall out.
For this reason, it’s recommended to eat no more than 3–4 Brazil nuts per day.
We consider that a point against Brazil nuts.
Adding up the sections makes for a clear overall win for peanuts, but by all means enjoy either or both (unless you have an allergy, in which case please don’t), just, if you are going to enjoy Brazil nuts, moderation is key!
Want to learn more?
You might like:
Why You Should Diversify Your Nuts
Enjoy!
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What Your Skin Texture Says About Your Health
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Dr. Andrea Suarez, dermatologist, shows us what to watch out for:
To the touch
We (and videos that we share here!) talk a lot about the appearance of various skin conditions, but skin texture is more about the physical feel and surface quality of your skin—including roughness, flaking, bumpy follicular changes, thickening, thinning, crepey fragility, or a doughy or hardened feel—and while many changes are harmless, certain patterns in the certain contexts can be signs of disease, including of the kind that are more than skin-deep.
What different skin textures mean:
- Persistent roughness and flaking: ongoing dry, rough, flaky skin is usually due to barrier dysfunction from overexfoliation, harsh cleansers, hot water, low humidity, or aging, but in some cases is because of hypothyroidism or an essential fatty acid deficiency.
- Velvety dark thickened skin: velvety, dark, thickened plaques in skin folds such as the neck or underarms suggest acanthosis nigricans, a sign of insulin resistance commonly associated with type 2 diabetes, that can appear before blood sugar levels cross diagnostic thresholds.
- Sudden adult acne or oily skin: new-onset oily skin and acne in adulthood may relate to hormonal shifts such as polycystic ovary syndrome (PCOS), hyperandrogenism, perimenopause, or chronic stress affecting cortisol, especially if accompanied by irregular periods, hair changes, or metabolic warning signs.
- Waxy puffy doughy skin: thick, swollen, doughy skin—sometimes progressing to myxedema with mucopolysaccharide buildup—alongside fatigue, cold intolerance, and hair thinning suggests hypothyroidism and often improves with appropriate treatment.
- Fragile crepey easily bruised skin: thin, fragile, crepey skin known as dermatoporosis is most commonly due to cumulative sun damage but can also result from chronic glucocorticoid use, prolonged topical steroid application, or malnutrition.
- Keratosis pilaris: rough follicular bumps (keratosis pilaris) are common and often genetic, but can also be associated with atopic dermatitis, asthma, allergic rhinitis, ichthyosis vulgaris, type 2 diabetes, insulin resistance, Down syndrome, or (rarely) certain medications.
- Phrynoderma: larger, hyperpigmented, hard follicular bumps called phrynoderma are generally linked to vitamin A deficiency and can occur with malabsorption, chronic illness, or severe dietary restriction.
- Skin tags: a few skin tags are common and harmless, but numerous tags—especially alongside acanthosis nigricans—can be a sign of insulin resistance due to elevated insulin-like growth factor stimulating epidermal proliferation (i.e. too many skin cells being made in one place).
- Scleredema: non-pitting, woody skin thickening on the upper back and neck is called scleredema has three variants (post-streptococcal, monoclonal gammopathy–associated, and diabeticorum); the diabetic form most often seen in long-standing, poorly controlled diabetes.
Some quick myths to bust, while we’re at it: textural changes don’t indicate toxin buildup, liver failure, candida overgrowth, or leaky gut, as these claims are common online myths often used to market unnecessary products.
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:
Take care!
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