Easily Digestible Vegetarian Protein Sources

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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

❝What could be easily digestible plant sources of protein for a vegetarian. My son is a gym holic and always looking for ways to get his protein from lentils other than eggs. He says to reach his protein requirement for the day, the amount of lentils he has to eat is sometimes heavy on the gut. Would really appreciate if you throw some light on this ❞

Unless one has IBS or similar (or is otherwise unaccustomed to consuming healthy amounts of fiber), lentils shouldn’t be at all problematic for the digestion.

However, the digestive process can still be eased by (speaking specifically for lentils here) blending them (in the water they were cooked in). This thick tasty liquid can then be used as the base of a soup, for example.

Soy is an excellent source of complete protein too. Your son probably knows this because it’s in a lot of body-building supplements as soy protein isolate, but can also be enjoyed as textured soy protein (as in many plant-based meats), or even just soy beans (edamame). Tofu (also made from soy) is very versatile, and again can be blended to form the basis of a creamy sauce.

Mycoproteins (as found in “Quorn” brand products and other meat substitutes) also perform comparably to meat from animals:

Meatless Muscle Growth: Building Muscle Size and Strength on a Mycoprotein-Rich Vegan Diet

See also, for interest:

Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults

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    • Beat Food Addictions!

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      When It’s More Than “Just” Cravings

      This is Dr. Nicole Avena. She’s a research neuroscientist who also teaches at Mount Sinai School of Medicine, as well as at Princeton. She’s done a lot of groundbreaking research in the field of nutrition, diet, and addition, with a special focus on women’s health and sugar intake specifically.

      What does she want us to know?

      Firstly, that food addictions are real addictions.

      We know it can sound silly, like the famous line from Mad Max:

      ❝Do not, my friends, become addicted to water. It will take hold of you and you will resent its absence!❞

      ~ “Immortan Joe”

      As an aside, it is actually possible to become addicted to water; if one drinks it excessively (we are talking gallons every day) it does change the structure of the brain (no surprise; the brain is not supposed to have that much water!) causing structural damage that then results in dependency, and headaches upon withdrawal. It’s called psychogenic polydipsia:

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      Food addictions are dopaminergic addictions (as is cocaine)

      If you are addicted to a certain food (often sugar, but other refined carbs such as potato products, and also especially refined flour products, are also potential addictive substances), then when you think about the food in question, your brain lights up with more dopamine than it should, and you are strongly motivated to seek and consume the substance in question.

      Remember, dopamine functions by expectation, not by result. So until your brain’s dopamine-gremlin is sated, it will keep flooding you with motivational dopamine; that’s why the first bite tastes best, then you wolf down the rest before your brain can change its mind, and afterwards you may be left thinking/feeling “was that worth it?”.

      Much like with other addictions (especially alcohol), shame and regret often feature strongly afterwards, even accompanied by notions of “never again”.

      But, binge-eating is as difficult to escape as binge-drinking.

      You can break free, but you will probably have to take it seriously

      Dr. Avena recommends treating a food addiction like any other addiction, which means:

      1. Know why you want to quit (make a list of the reasons, and this will help you stay on track later!)
      2. Make a conscious decision to genuinely quit
      3. Learn about the nature of the specific addiction (know thy enemy!)
      4. Choose a strategy (e.g. wean off vs cold turkey, and decide what replacements, if any, you will use)
      5. Get support (especially from those around you, and/but the support of others facing, or who have successfully faced, the same challenge is very helpful too)
      6. Keep track of your success (build and maintain a streak!)
      7. Lean into how you will better enjoy life without addiction to the substance (it never really made you happy anyway, so enjoy your newfound freedom and good health!)

      Want more from Dr. Avena?

      You can check out her column at Psychology Today here:

      Psychology Today | Food Junkie ← it has a lot of posts about sugar addiction in particular, and gives a lot of information and practical advice

      You can also read her book, which could be a great help if you are thinking of quitting a sugar addiction:

      Sugarless: A 7-Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Your Addiction

      Enjoy!

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    • An Important Way That Love Gets Eroded

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      It is unusual for a honeymoon period to last forever, but some relationships fair a lot better than others. Not just in terms of staying together vs separating, but in terms of happiness and satisfaction in the relationship. What’s the secret? There are many, but here’s one of them…

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      In this video, the case is made for a specific aspect of communication: airing grievances.

      Superficially, this doesn’t seem like a recipe for happiness, but it is one important ingredient—that it’s dangerously easy to let small grievances add up and eat away at one’s love and patience, until one day resentment outweighs attachment, and at that point, it often becomes a case of “checking out before you leave”, remaining in the relationship more due to inertia than volition.

      Which, in turn, will likely start to cause resentment on the other side, and eventually things will crumble and/or explode.

      In contrast, if we make sure to speak our feelings clearly (10almonds note, not in the video: we think that doing so compassionately is also important), the bad as well as the good, then it means that:

      • things don’t stack up and fester (there will less likely be a “final straw” if we are regularly removing straws)
      • there is an opportunity for change (in contrast, our partner would be unlikely to adjust anything to correct a problem they don’t know about)
      • all but the most inclined-to-anxiety partners can rest easy, because they know that if we had a problem, we’d tell them

      This is definitely only one critical aspect of communication; this video for example says nothing about actually being affectionate with one’s partner, or making sure to accept emotional bids for connection (per that story that goes “I knew my marriage was over when he wouldn’t come look at the tomatoes I grew”), but it is one worth considering—even if we at 10almonds would advise being gentle yet honest, and where possible balancing, in aggregate if not in the moment, with positive things (per Gottman’s ratio of 5:1 good moments to bad, being the magic number for marriages that “work”).

      For more on why it’s so important to be able to safely air grievances, see:

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

      Want to learn more?

      You might also like to read:

      Seriously Useful Communication Skills! ← this deals with some of the important gaps left by the video

      Take care!

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    • Oh, Honey

      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.

      The Bee’s Knees?

      If you’d like to pre-empt that runny nose, some say that local honey is the answer. The rationale is that bees visiting the local sources of pollen and making honey will introduce the same allergens to you in a non allergy-inducing fashion (the honey). The result? Inoculation against the allergens in question.

      But does it work?

      Researching this, we found a lot of articles saying there was no science to back it up.

      And then! We found one solitary study from 2013, and the title was promising:

      Ingestion of honey improves the symptoms of allergic rhinitis: evidence from a randomized placebo-controlled trial

      But we don’t stop at titles; that’s not the kind of newsletter we are. We pride ourselves on giving good information!

      And it turned out, upon reading the method and the results, that:

      • Both the control and test groups also took loratadine for the first 4 weeks of the study
      • The test group additionally took 1g/kg bodyweight of honey, daily—so for example if you’re 165lb (75kg), that’s about 4 tablespoons per day
      • The control group took the equivalent amount of honey-flavored syrup
      • Both groups showed equal improvements by week 4
      • The test group only showed continued improvements (over the control group) by week 8

      The researchers concluded from this:

      ❝Honey ingestion at a high dose improves the overall and individual symptoms of AR, and it could serve as a complementary therapy for AR.❞

      We at 10almonds concluded from this:

      ❝That’s a lot of honey to eat every day for months!❞

      We couldn’t base an article on one study from a decade ago, though! Fortunately, we found a veritable honeypot of more recent research, in the form of this systematic review:

      Read: The Potential Use Of Honey As A Remedy For Allergic Diseases

      …which examines 13 key studies and 43 scientific papers over the course of 21 years. That’s more like it! This was the jumping-off point we needed into more useful knowledge.

      We’re not going to cite all those here—we’re a health and productivity newsletter, not an academic journal of pharmacology, but we did sift through them so that you don’t have to, and:

      The researchers (of that review) concluded:

      ❝Although there is limited evidence, some studies showed remarkable improvements against certain types of allergic illnesses and support that honey is an effective anti-allergic agent.

      Our (10almonds team) further observations included:

      • The research review notes that a lot of studies did not confirm which phytochemical compounds specifically are responsible for causing allergic reactions and/or alleviating such (so: didn’t always control for what we’d like to know, i.e. the mechanism of action)
      • Some studies showed results radically different from the rest. The reviewers put this down to differences that were not controlled-for between studies, for example:
        • Some studies used very different methods to others. There may be an important difference between a human eating a tablespoon of honey, and a rat having aerosolized honey shot up its nose, for instance. We put more weight to human studies than rat studies!
        • Some kinds of honey (such as manuka) contain higher quantities of gallic acid which itself can relieve allergies by chemically inhibiting the release of histamine. In other words, never mind pollen-based inoculations… it’s literally an antihistamine.
        • Certain honeys (such as tualang, manuka and gelam) contain higher quantities of quercetin. What’s quercetin? It’s a plant flavonoid that a recent study has shown significantly relieves symptoms of seasonal allergies. So again, it works, just not for the reason people say!

      In summary:

      The “inoculation by local honey” thing specifically may indeed remain “based on traditional use only” for now.

      But! Honey as a remedy for allergies, especially manuka honey, has a growing body of scientific evidence behind it.

      Bottom line:

      If you like honey, go for it (manuka seems best)! It may well relieve your symptoms.

      If you don’t, off-the-shelf antihistamines remain a perfectly respectable option.

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        After several highly publicised alleged murders of women in Australia, the Albanese government this week pledged more than A$925 million over five years to address men’s violence towards women. This includes up to $5,000 to support those escaping violent relationships.

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        The use of alcohol and other drugs also increases the risk of domestic violence, including intimate partner violence.

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        Childhood trauma can leave its mark on adults years later. Roman Yanushevsky/Shutterstock

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        We can reduce intimate partner violence by addressing these overlapping issues and tackling the root causes and contributors.

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        Female psychologist or counsellor talking with male patient
        Early intervention and treatment of mental illness, trauma and drug use is important. Okrasiuk/Shutterstock

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        All these will be critical if we are to break the cycle of intimate partner violence and improve outcomes for victim-survivors.

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        If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14. In an emergency, call 000.

        Siobhan O’Dean, Postdoctoral Research Associate, The Matilda Centre for Research in Mental Health and Substance Use, University of Sydney; Lucinda Grummitt, Postdoctoral Research Fellow, The Matilda Centre for Research in Mental Health and Substance Use, University of Sydney, and Steph Kershaw, Research Fellow, The Matilda Centre for Research in Mental Health and Substance Use, University of Sydney

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

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      • The Art of Being Unflappable (Tricks For Daily Life)

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        The Art of Being Unflappable

        From Stoicism to CBT, thinkers through the ages have sought the unflappable life.

        Today, in true 10almonds fashion, we’re going to distil it down to some concentrated essentials that we can all apply in our daily lives:

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        These are like the rhetorical fallacies with which you might be familiar (ad hominem, no true Scotsman, begging the question, tu quoque, straw man, etc), but are about what goes on between your own ears, pertaining to your own life.

        If we learn about them and how to recognize them, however, we can catch them before they sabotage us, and remain “unflappable” in situations that could otherwise turn disastrous.

        Let’s take a look at a few:

        Catastrophizing / Crystal Ball

        • Distortion: not just blowing something out of proportion, but taking an idea and running with it to its worst possible conclusion. For example, we cook one meal that’s a “miss” and conclude we are a terrible cook, and in fact for this reason a terrible housewife/mother/friend/etc, and for this reason everyone will probably abandon us and would be right to do so
        • Reality: by tomorrow, you’ll probably be the only one who even remembers it happened

        Mind Reading

        • Distortion: attributing motivations that may or may not be there, and making assumptions about other people’s thoughts/feelings. An example is the joke about two partners’ diary entries; one is long and full of feelings about how the other is surely dissatisfied in their marriage, has been acting “off” with them all day, is closed and distant, probably wants to divorce, may be having an affair and is wondering which way to jump, and/or is just wondering how to break the news—the other partner’s diary entry is short, and reads “motorcycle won’t start; can’t figure out why”
        • Reality: sometimes, asking open questions is better than guessing, and much better than assuming!

        All-or-Nothing Thinking / Disqualifying the Positive / Magnifying the Negative

        • Distortion: having a negative bias that not only finds a cloud in every silver lining, but stretches it out so that it’s all that we can see. In a relationship, this might mean that one argument makes us feel like our relationship is nothing but strife. In life in general, it may lead us to feel like we are “naturally unlucky”.
        • Reality: those negative things wouldn’t even register as negative to us if there weren’t a commensurate positive we’ve experienced to hold them in contrast against. So, find and remember that positive too.

        For brevity, we put a spotlight on (and in some cases, clumped together) the ones we think have the most bang-for-buck to know about, but there are many more.

        So for the curious, here’s some further reading:

        Psychology Today: 50 Common Cognitive Distortions

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