Dark Calories – by Dr. Catherine Shanahan

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You may be wondering: do we really need a 416-page book to say β€œdon’t use vegetable oils”?

The author, who was a biochemist before becoming a family physician, takes a lot of care to explain in ways the non-chemists amongst us can understand (with molecular diagrams very well-labelled), exactly why certain seed/vegetable oils (both of those names being imprecise and unhelpful as umbrella terms) cause metabolic problems for us, when in contrast olive oil, avocado oil, and even peanut oil, do not.

Understanding is, for many, the root foundation of compliance. We are more likely to abide by rules we understand the logic behind, than seemingly arbitrary β€œthou shalt not…” proclamations.

So that’s an important strength of the book, demystifying various fats and how our body responds to them on a biochemical level, not just β€œis associated with such-and-such, based on observational population studies”. This kind of explanation clears up why, for example, seed oils correlate with obesity more than calories, sugar, wheat, or beefβ€”having as it does to do with affecting our body’s ability to generate and use energy.

She also offers practical tips/reminders throughout, such as how β€œorganic” does not necessarily mean β€œhealthy” (indeed, many poisonous plants can be grown β€œorganically”), and nor does β€œorganic” mean β€œunrefined”, it speaks only for the conditions in which the raw product was first made, before other things were done to it later.

We learn a lot, too, about the processes of oxidation, the biochemistry behind that (more diagrams!), and of course the inflammatory response to same (an important factor in most if not all chronic disease).

The style is mostly very easy-to-read pop-science, though if you’re not a chemist, you’ll probably need to slow down for the biochemistry explanations (this reviewer certainly did).

Bottom line: this is more than just a litany against vegetable oils; it’s a ground-upwards education in metabolic biochemistry for the layperson, and what that means for us in terms of chronic disease risks.

Click here to check out Dark Calories, and learn what’s going on with these oils!

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  • How Useful Is Peppermint, Really?

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    Peppermint For Digestion & Against Nausea

    Peppermint is often enjoyed to aid digestion, and sometimes as a remedy for nausea, but what does the science say about these uses?

    Peppermint and digestion

    In short: it works! (but beware)

    Most studies on peppermint and digestion, that have been conducted with humans, have been with regard to IBS, but its efficacy seems quite broad:

    ❝Peppermint oil is a natural product which affects physiology throughout the gastrointestinal tract, has been used successfully for several clinical disorders, and appears to have a good safety profile.❞

    ~ Dr. Chumpitazi et al.

    Read more: The physiologic effects and safety of Peppermint Oil and its efficacy in irritable bowel syndrome and other functional disorders

    However, and this is important: if your digestive problem is GERD, then you may want to skip it:

    ❝The univariate logistic regression analysis showed the following risk factors: eating 1–2 meals per day (OR = 3.50, 95% CI: 1.75–6.98), everyday consumption of peppermint tea (OR = 2.00, 95% CI: 1.14–3.50), and eating one, big meal in the evening instead of dinner and supper (OR = 1.80, 95% CI: 1.05–3.11).

    The multivariate analysis confirmed that frequent peppermint tea consumption was a risk factor (OR = 2.00, 95% CI: 1.08–3.70).❞

    ~ Dr. Jarosz & Dr. Taraszewska

    Source: Risk factors for gastroesophageal reflux disease: the role of diet

    Peppermint and nausea

    Peppermint is also sometimes recommended as a nausea remedy. Does it work?

    The answer is: maybe

    The thing with nausea is it is a symptom with a lot of possible causes, so effectiveness of remedies may vary. But for example:

    Summary

    Peppermint is useful against wide variety of gastrointestinal disorders, including IBS, but very definitely excluding GERD (in the case of GERD, it may make things worse)

    Peppermint may help with nausea, depending on the cause.

    Where can I get some?

    Peppermint tea, and peppermint oil, you can probably find in your local supermarket (as well as fresh mint leaves, perhaps).

    For the β€œheavy guns” that is peppermint essential oil, here’s an example product on Amazon for your convenience

    Enjoy!

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  • Some women’s breasts can’t make enough milk, and the effects can beΒ devastating

    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.

    Many new mothers worry about their milk supply. For some, support from a breastfeeding counsellor or lactation consultant helps.

    Others cannot make enough milk no matter how hard they try. These are women whose breasts are not physically capable of producing enough milk.

    Our recently published research gives us clues about breast features that might make it difficult for some women to produce enough milk. Another of our studies shows the devastating consequences for women who dream of breastfeeding but find they cannot.

    Some breasts just don’t develop

    Unlike other organs, breasts are not fully developed at birth. There are key developmental stages as an embryo, then again during puberty and pregnancy.

    At birth, the breast consists of a simple network of ducts. Usually during puberty, the glandular (milk-making) tissue part of the breast begins to develop and the ductal network expands. Then typically, further growth of the ductal network and glandular tissue during pregnancy prepares the breast for lactation.

    But our online survey of women who report low milk supply gives us clues to anomalies in how some women’s breasts develop.

    We’re not talking about women with small breasts, but women whose glandular tissue (shown in this diagram as β€œlobules”) is underdeveloped and have a condition called breast hypoplasia.

    Anatomical diagram of the breast
    Sometimes not enough glandular tissue, shown here as lobules, develop.
    Tsuyna/Shutterstock

    We don’t know how common this is. But it has been linked with lower rates of exclusive breastfeeding.

    We also don’t know what causes it, with much of the research conducted in animals and not humans.

    However, certain health conditions have been associated with it, including polycystic ovary syndrome and other endocrine (hormonal) conditions. A high body-mass index around the time of puberty may be another indicator.

    Could I have breast hypoplasia?

    Our survey and other research give clues about who may have breast hypoplasia.

    But it’s important to note these characteristics are indicators and do not mean women exhibiting them will definitely be unable to exclusively breastfeed.

    Indicators include:

    • a wider than usual gap between the breasts
    • tubular-shaped (rather than round) breasts
    • asymmetric breasts (where the breasts are different sizes or shapes)
    • lack of breast growth in pregnancy
    • a delay in or absence of breast fullness in the days after giving birth

    In our survey, 72% of women with low milk supply had breasts that did not change appearance during pregnancy, and about 70% reported at least one irregular-shaped breast.

    The effects

    Mothers with low milk supply – whether or not they have breast hyoplasia or some other condition that limits their ability to produce enough milk – report a range of emotions.

    Research, including our own, shows this ranges from frustration, confusion and surprise to intense or profound feelings of failure, guilt, grief and despair.

    Some mothers describe β€œbreastfeeding grief” – a prolonged sense of loss or failure, due to being unable to connect with and nourish their baby through breastfeeding in the way they had hoped.

    These feelings of failure, guilt, grief and despair can trigger symptoms of anxiety and depression for some women.

    Tired, stress woman with hand over face
    Feelings of failure, guilt, grief and despair were common.
    Bricolage/Shutterstock

    One woman told us:

    [I became] so angry and upset with my body for not being able to produce enough milk.

    Many women’s emotions intensified when they discovered that despite all their hard work, they were still unable to breastfeed their babies as planned. A few women described reaching their β€œbreaking point”, and their experience felt β€œlike death”, β€œthe worst day of [my] life” or β€œhell”.

    One participant told us:

    I finally learned that β€˜all women make enough milk’ was a lie. No amount of education or determination would make my breasts work. I felt deceived and let down by all my medical providers. How dare they have no answers for me when I desperately just wanted to feed my child naturally.

    Others told us how they learned to accept their situation. Some women said they were relieved their infant was β€œfinally satisfied” when they began supplementing with formula. One resolved to:

    prioritise time with [my] baby over pumping for such little amounts.

    Where to go for help

    If you are struggling with low milk supply, it can help to see a lactation consultant for support and to determine the possible cause.

    This will involve helping you try different strategies, such as optimising positioning and attachment during breastfeeding, or breastfeeding/expressing more frequently. You may need to consider taking a medication, such as domperidone, to see if your supply increases.

    If these strategies do not help, there may be an underlying reason why you can’t make enough milk, such as insufficient glandular tissue (a confirmed inability to make a full supply due to breast hypoplasia).

    Even if you have breast hypoplasia, you can still breastfeed by giving your baby extra milk (donor milk or formula) via a bottle or using a supplementer (which involves delivering milk at the breast via a tube linked to a bottle).

    More resources

    The following websites offer further information and support:

    Shannon Bennetts, a research fellow at La Trobe University, contributed to this article.The Conversation

    Renee Kam, PhD candidate and research officer, La Trobe University and Lisa Amir, Professor in Breastfeeding Research, La Trobe University

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

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  • Black Coffee vs Orange Juice – Which is Healthier?

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    Our Verdict

    When comparing black coffee to orange juice, we picked the coffee.

    Why?

    While this one isn’t a very like-for-like choice, it’s a choice often made, so it bears examining.

    In favor of the orange juice, it has vitamins A and C and the mineral potassium, while the coffee contains no vitamins or minerals beyond trace amounts.

    However, to offset that: drinking juice is one of the worst ways to consume sugar; the fruit has not only been stripped of its fiber, but also is in its most readily absorbable state (liquid), meaning that this is going to cause a blood sugar spike, which if done often can lead to insulin resistance, type 2 diabetes, non-alcoholic fatty liver disease, and more. Now, the occasional glass of orange juice (and resultant blood sugar spike) isn’t going to cause disease by itself, but everything we consume tips the scales of our health towards wellness or illness (or sometimes both, in different ways), and in this case, juice has a rather major downside that ought not be ignored.

    In favor of the coffee, it has a lot of beneficial phytochemicals (mostly antioxidant polyphenols of various kinds), with no drawbacks worth mentioning unless you have a pre-existing condition of some kind.

    Coffee can of course be caffeinated or decaffeinated, and we didn’t specify which here. Caffeine has some pros and cons that at worst, balance each other out, and whether or not it’s caffeinated, there’s nothing in coffee to offset the beneficial qualities of the antioxidants we mentioned before.

    Obviously, in either case we are assuming consuming in moderation.

    In short:

    • orange juice has negatives that at least equal, if not outweigh, its positives
    • coffee‘s benefits outweigh any drawbacks for most people

    Want to learn more?

    You might like to read:

    Take care!

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Related Posts

  • Stress Resets – by Dr. Jennifer Taitz
  • Superfood Energy Balls

    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.

    They are healthy, they are tasty, they are convenient! Make some of these and when you need an energizing treat at silly o’clock when you don’t have time to prepare something, here they are, full of antioxidants, vitamins and minerals, good for blood sugars too, and ready to go:

    You will need

    • 1 cup pitted dates
    • 1 cup raw mixed nuts
    • ΒΌ cup goji berries
    • 1 tbsp cocoa powder
    • 1 tsp chili flakes

    Naturally, you can adjust the spice level if you like! But this is a good starter recipe.

    Method

    (we suggest you read everything at least once before doing anything)

    1) Blend all the ingredients in a good processor to make a dough

    2) Roll the dough into 1″ balls; you should have enough dough for about 16 balls. If you want them to be pretty, you can roll them in some spare dry ingredients (e.g. chopped nuts, goji berries, chili flakes, seeds of some kind, whatever you have in your kitchen that fits the bill).

    3) Refrigerate for at least 1–2 hours, and serve! They can also be kept in the fridge for at least a good whileβ€”couldn’t tell you how long for sure though, because honestly, they’ve never stayed that long in the fridge without being eaten.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Spirulina vs Nori – 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 spirulina to nori, we picked the nori.

    Why?

    In the battle of the seaweeds, if spirulina is a superfood (and it is), then nori is a super-dooperfood. So today is one of those “a very nutritious food making another very nutritious food look bad by standing next to it” days. With that in mind…

    In terms of macros, they’re close to identical. They’re both mostly water with protein, carbs, and fiber. Technically nori is higher in carbs, but we’re talking about 2.5g/100g difference.

    In the category of vitamins, spirulina has more vitamin B1, while nori has a lot more of vitamins A, B2, B3, B5, B6, B9, C, E, K, and choline.

    When it comes to minerals, it’s a little closer but still a clear win for nori; spirulina has more copper, iron, and magnesium, while nori has more calcium, manganese, phosphorus, potassium, and zinc.

    Want to try some nori? Here’s an example product on Amazon 😎

    Want to learn more?

    You might like to read:

    21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!) ← nori was an important part of the diet enjoyed here

    Take care!

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  • Stop Self-Sabotage – by Dr. Judy Ho

    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.

    A lot of books of this genre identify one particular kind of self-sabotage, for example, they might pick one out of:

    • Bad habits
    • Limiting self-beliefs
    • Poor goal-setting
    • Procrastination

    …etc, slap a quick fix on whatever they chose to focus on, and call it a day. Not so with Dr. Ho!

    Here we have a much more comprehensive approach to tackling the problem of unintentional self-sabotage. With a multi-vector method, of which all angles can be improved simultaneously, it becomes much less like “whack-a-mole”… And much more like everything actually getting into order and staying that way.

    The main approach here is CBT, but far beyond what most pop-psychology CBT books go for, with more techniques and resources.

    On which note…

    There are many great exercises that Dr. Ho recommends we do while reading… So you might want to get a nice notebook alongside this book if you don’t already have one! And what is more inspiring of optimism than a new notebook?

    Bottom line: this is a great, well-organized guide to pruning the “why am I still doing this to myself?” aspects out of your life for a much more intentional, purposeful, effective way of living.

    Click here to check it out on Amazon today, and stop sabotaging yourself!

    Don’t Forget…

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