Feta or Parmesan – Which is Healthier?

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Our Verdict

When comparing feta to parmesan, we picked the parmesan.

Why?

It’s close! Looking at the macros, parmesan has more protein and slightly less fat. Of the fat content, parmesan also has slightly less saturated fat, but neither of them are doing great in this category. Still, a relative win for parmesan.

In the category of vitamins, feta is a veritable vitamin-B-fest with more of vitamins B1, B2, B3, B5, B6, and B9. On the other hand, parmesan has more of vitamins A, B12, and choline. By strength of numbers, this is a win for feta.

Minerals tell a different story; parmesan has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Meanwhile, feta is not higher in any minerals. A clear win for parmesan.

Both cheeses offer gut-healthy benefits (if consumed regularly in small portions), while neither are great for the heart.

On balance, we say parmesan wins the day.

Want to learn more?

You might like to read:

Feta Cheese vs Mozzarella – Which is Healthier?

Take care!

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  • Super-Nutritious Shchi

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    Today we have a recipe we’ve mentioned before, but now we have standalone recipe pages for recipes, so here we go. The dish of the day is shchi—which is Russian cabbage soup, which sounds terrible, and looks as bad as it sounds. But it tastes delicious, is an incredible comfort food, and is famous (in Russia, at least) for being something one can eat for many days in a row without getting sick of it.

    It’s also got an amazing nutritional profile, with vitamins A, B, C, D, as well as lots of calcium, magnesium, and iron (amongst other minerals), and a healthy blend of carbohydrates, proteins, and fats, plus an array of anti-inflammatory phytochemicals, and of course, water.

    You will need

    • 1 large white cabbage, shredded
    • 1 cup red lentils
    • ½ lb tomatoes, cut into eighths (as in: halve them, halve the halves, and halve the quarters)
    • ½ lb mushrooms sliced (or halved, if they are baby button mushrooms)
    • 1 large onion, chopped finely
    • 1 tbsp rosemary, chopped finely
    • 1 tbsp thyme, chopped finely
    • 1 tbsp black pepper, coarse ground
    • 1 tsp cumin, ground
    • 1 tsp yeast extract
    • 1 tsp MSG, or 2 tsp low-sodium salt
    • A little parsley for garnishing
    • A little fat for cooking; this one’s a tricky and personal decision. Butter is traditional, but would make this recipe impossible to cook without going over the recommended limit for saturated fat. Avocado oil is healthy, relatively neutral in taste, and has a high smoke point for caramelizing the onions. Extra virgin olive oil is also a healthy choice, but not as neutral in flavor and does have a lower smoke point. Coconut oil has far too strong a taste and a low smoke point. Seed oils are very heart-unhealthy. All in all, avocado oil is a respectable choice from all angles except tradition.

    Note: with regard to the seasonings, the above is a basic starting guide; feel free to add more per your preference—however, we do not recommend adding more cumin (it’ll overpower it) or more salt (there’s enough sodium in here already).

    Method

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

    1) Cook the lentils until soft (a rice cooker is great for this, but a saucepan is fine); be generous with the water; we are making a soup, after all. Set them aside without draining.

    2) Sauté the cabbage, and put it in a big stock pot or similar large pan (not yet on the heat)

    3) Fry the mushrooms, and add them to the big pot (still not yet on the heat)

    4) Use a stick blender to blend the lentils in the water you cooked them in, and then add to the big pot too.

    5) Turn the heat on low, and if necessary, add more water to make it into a rich soup

    6) Add the seasonings (rosemary, thyme, cumin, black pepper, yeast extract, MSG-or-salt) and stir well. Keep the temperature on low; you can just let it simmer now because the next step is going to take a while:

    7) Caramelize the onion (keep an eye on the big pot, stirring occasionally) and set it aside

    8) Fry the tomatoes quickly (we want them cooked, but just barely) and add them to the big pot

    9) Serve! The caramelized onion is a garnish, so put a little on top of each bowl of shchi. Add a little parsley too.

    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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  • 12 Foods That Fight Depression & Anxiety

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    Food impacts mental health, and while it won’t magically cure mental illness, dietary changes can do a lot to improve mood. Here’s how:

    Nutraceuticals

    We’ll not keep the 12 nutraceutical foods a mystery; here’s what they are and a few words on how they work (in many cases, we could write whole articles about them; in some cases, we already have! You can find many of them by using the search function in the top-right of each page).

    • Walnuts are rich in omega-3s for brain health; arguably the best nut for depression relief.
    • Fermented foods because probiotics in foods like yogurt and sauerkraut support the gut-brain connection as well as serotonin production there, enhancing mood.
    • Cherry tomatoes are rich in lycopene, which helps combat both depression and mood swings.
    • Leafy greens reduce brain inflammation linked to depression.
    • Apples and other fruit are high in fiber and antioxidants that stabilize blood sugar and mood, reducing brain inflammation.
    • Beans are high in B vitamins, crucial for neurotransmitter production and mood regulation (without also being high in brain-harmful things, as red meat is).
    • Berries are super-high antioxidants and cortisol-lowering anthocyanidins, promoting calmness and reducing stress.
    • Oats contain the healthiest kind of fiber, β-glucan, and additionally help stabilize blood sugar and mood; they’re also rich in selenium, which boosts mood.
    • Mushrooms help regulate blood sugar and act as prebiotics, supporting serotonin production in the gut.
    • Avocados are famously rich in healthy fats, including omega-3s and oleic acid, which support brain health and combat depression.
    • Dark chocolate contains antioxidants, magnesium, and gut-healthy prebiotics that indirectly reduce mental stress and improve brain function. Also a famous comfort food for many, of course, and that factor’s not to be overlooked either.
    • Pumpkin seeds are rich in tryptophan, which boosts serotonin production. As a bonus, they also help some kinds of antidepressant to work better—check with your doctor or pharmacist to be sure in your case, though.

    For more on all of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    The 6 Pillars Of Nutritional Psychiatry

    Take care!

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  • Butternut Squash vs Pumpkin – Which is Healthier?

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    Our Verdict

    When comparing butternut squash to pumpkin, we picked the butternut squash.

    Why?

    Both are great! But the butternut squash manages a moderate win in most categories.

    In terms of macros, butternut squash has more of everything except water. Most notably, it has more protein and more fiber. Yes, more carbs too, but the fiber content means that it also has the lower glycemic index, by quite a bit.

    When it comes to vitamins, pumpkin does have a little more of vitamin B1 and a lot more of vitamin E, while butternut squash has more of vitamins B3, B5, B9, C, K, and choline. They’re about equal in the other vitamins they both contain. A fair win for butternut squash.

    In the category of minerals, butternut squash has more calcium, magnesium, manganese, and selenium, while pumpkin has more copper, iron, and phosphorus. They’re about equal in potassium and zinc. A marginal win for butternut squash.

    Adding up the strong win, the fair win, and the marginal win, makes for an easy overall win for butternut squash!

    Want to learn more?

    You might like to read:

    Superfood-Stuffed Squash Recipe

    Take care!

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  • How To Avoid Carer Burnout (Without Dropping Care)

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    How To Avoid Carer Burnout

    Sometimes in life we find ourselves in a caregiving role.

    Maybe we chose it. For example, by becoming a professional carer, or even just by being a parent.

    Oftentimes we didn’t. Sometimes because our own parents now need care from us, or because a partner becomes disabled.

    Philosophical note: an argument could be made for that latter also having been a pre-emptive choice; we probably at some point said words to the effect of “in sickness and in health”, hopefully with free will, and hopefully meant it. And of course, sometimes we enter into a relationship with someone who is already disabled.

    But, we are not a philosophy publication, and will henceforth keep to the practicalities.

    First: are you the right person?

    Sometimes, a caregiving role might fall upon you unasked-for, and it’s worth considering whether you are really up for it. Are you in a position to be that caregiver? Do you want to be that caregiver?

    It may be that you do, and would actively fight off anyone or anything that tried to stop you. If so, great, now you only need to make sure that you are actually in a position to provide the care in question.

    It may be that you do want to, but your circumstances don’t allow you to do as good a job of it as you’d like, or it means you have to drop other responsibilities, or you need extra help. We’ll cover these things later.

    It may be that you don’t want to, but you feel obliged, or “have to”. If that’s the case, it will be better for everyone if you acknowledge that, and find someone else to do it. Nobody wants to feel a burden, and nobody wants someone providing care to be resentful of that. The result of such is two people being miserable; that’s not good for anyone. Better to give the job to someone who actually wants to (a professional, if necessary).

    So, be honest (first with yourself, then with whoever may be necessary) about your own preferences and situation, and take steps to ensure you’re only in a caregiving role that you have the means and the will to provide.

    Second: are you out of your depth?

    Some people have had a life that’s prepared them for being a carer. Maybe they worked in the caring profession, maybe they have always been the family caregiver for one reason or another.

    Yet, even if that describes you… Sometimes someone’s care needs may be beyond your abilities. After all, not all care needs are equal, and someone’s condition can (and more often than not, will) deteriorate.

    So, learn. Learn about the person’s condition(s), medications, medical equipment, etc. If you can, take courses and such. The more you invest in your own development in this regard, the more easily you will handle the care, and the less it will take out of you.

    And, don’t be afraid to ask for help. Maybe the person knows their condition better than you, and certainly there’s a good chance they know their care needs best. And certainly, there are always professionals that can be contacted to ask for advice.

    Sometimes, a team effort may be required, and there’s no shame in that either. Whether it means enlisting help from family/friends or professionals, sometimes “many hands make light work”.

    Check out: Caregiver Action Network: Organizations Near Me

    A very good resource-hub for help, advice, & community

    Third: put your own oxygen mask on first

    Like the advice to put on one’s own oxygen mask first before helping others (in the event of a cabin depressurization in an airplane), the rationale is the same here. You can’t help others if you are running on empty yourself.

    As a carer, sometimes you may have to put someone else’s needs above yours, both in general and in the moment. But, you do have needs too, and cannot neglect them (for long).

    One sleepless night looking after someone else is… a small sacrifice for a loved one, perhaps. But several in a row starts to become unsustainable.

    Sometimes it will be necessary to do the best you can, and accept that you cannot do everything all the time.

    There’s a saying amongst engineers that applies here too: “if you don’t schedule time for maintenance, your equipment will schedule it for you”.

    In other words: if you don’t give your body rest, your body will break down and oblige you to rest. Please be aware this goes for mental effort too; your brain is just another organ.

    So, plan ahead, schedule breaks, find someone to take over, set up your cared-for-person with the resources to care for themself as well as possible (do this anyway, of course—independence is generally good so far as it’s possible), and make the time/effort to get you what you need for you. Sleep, distraction, a change of scenery, whatever it may be.

    Lastly: what if it’s you?

    If you’re reading this and you’re the person who has the higher care needs, then firstly:all strength to you. You have the hardest job here; let’s not forget that.

    About that independence: well-intentioned people may forget that, so don’t be afraid to remind them when “I would prefer to do that myself”. Maintaining independence is generally good for the health, even if sometimes it is more work for all concerned than someone else doing it for you. The goal, after all, is your wellbeing, so this shouldn’t be cast aside lightly.

    On the flipside: you don’t have to be strong all the time; nobody should.

    Being disabled can also be quite isolating (this is probably not a revelation to you), so if you can find community with other people with the same or similar condition(s), even if it’s just online, that can go a very, very long way to making things easier. Both practically, in terms of sharing tips, and psychologically, in terms of just not feeling alone.

    See also: How To Beat Loneliness & Isolation

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  • How community health screenings get more people of color vaccinated

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    U.S. preventive health screening rates dropped drastically at the height of the COVID-19 pandemic. They have yet to go back to pre-pandemic levels, especially for Black and Latine communities

    Screenings, or routine medical checkups, are important ways to avoid and treat disease. They’re key to finding problems early on and can even help save people’s lives. 

    Community health workers say screenings are also a key to getting more people vaccinated. Screening fairs provide health workers the chance to build rapport and trust with the communities they serve, while giving their clients the chance to ask questions and get personalized recommendations according to their age, gender, and family history.

    But systemic barriers to health care can often keep people from marginalized communities from accessing recommended screenings, exacerbating racial health disparities. 

    Public Good News spoke with Dr. Marie-Jose Francois, president and chief executive officer, and April Johnson, outreach coordinator, at the Center for Multicultural Wellness and Prevention (CMWP), in Central Florida, to learn how they promote the benefits of screening and leverage screenings for vaccination outreach among their diverse communities. 

    Here’s what they said. 

    [Editor’s note: This content has been edited for clarity and length.]

    PGN: What is CMWP’s mission? How does vaccine outreach fit into the work you do in the communities you serve?

    Dr. Marie-Jose Francois: Since 1995, our mission has been to enhance the health, wellness, and quality of life for diverse populations in Central Florida. At the beginning, our main focus was education, wellness, and screening for HIV/AIDS, and we continue to do case management for HIV screening and testing. 

    When the issue of COVID-19 came into the picture, we included COVID-19 information and education and stressed the importance of screening and receiving vaccinations during all of our outreach activities. 

    We try to meet the community where they are. Because there is so much misconception—and taboo—in regard to immunization. 

    April Johnson: So our job is to disperse accurate information. And how we do that is we go into rural communities. We build partnerships with local apartment complexes, hair salons, nail salons, laundromats, and provide a little community engagement, where people just hang out in different areas. 

    We build gatekeepers in those communities because you first have to get in there. You have to know that they trust you. Being in this field for about 30 years, I’ve [learned that] flexibility is key. Because sometimes you can’t get them from 9 to 5, or [from] Monday through Friday. So, you have to be very flexible in doing the outreach portion in order to get what you need. 

    I’ve built collaborations with senior citizen centers, community centers, schools, clinics, churches in Orlando and [in] different areas in Orange, Osceola, Seminole, and Lake counties. And we also partner with other community-based organizations to try to make it like a one-stop shop. So, partnership is a big thing. 

    PGN: How do you promote the importance of preventive screenings in the communities you serve?

    M.F.: We try to make them view their health in a more comprehensive way, for them to understand the importance of screening. [That] self care is key, and for them to not be afraid. 

    We empower them to know what to ask when they go to the doctor. We ask them, ‘Do you know your status? Do you know your numbers?’ 

    For example, if you go to the doctor, do you know your blood pressure? If you’re diabetic? Do you know your hemoglobin (A1C)? Do you know your cholesterol levels

    And now, [we also ask them]: ‘Have you received your flu shot for the year? Have you received all of your vaccine doses for COVID-19?’ We are even adding the mpox vaccine now, based on risk factors. 

    [We recommend they] ask their provider. For women, [we ask], ‘When do you need to have your mammogram?’ For the men, ‘You need to ask about your PSA and also about when and when to have your colonoscopy based on your age.’ 

    We also try to explain to the community that the more they know their family history, the more they can engage in their own health. Because sometimes you have mom and dad who have a history of cancer. They have a history of diabetes or blood pressure—and they don’t talk to their children. So, we try to [recommend they] talk to their children. Your own family needs to know what’s going on so they can be proactive in their screenings.

    PGN: What strategies or methods have you found most effective in getting people screened? 

    M.F.: Not everybody wants to be screened, not everybody wants to receive vaccines. 

    But with patience, just give them the facts. It goes right back to education, people have to be assured. 

    When you talk to them about COVID, or even HIV, you may hear them say, ‘Oh, I don’t see myself at risk for HIV.’  But we have to repeat to them that the more they get screened to make sure they’re OK, the better it is for them. ‘The more you use condoms, [the] safer it is for you.’ 

    In Haitian culture, they listen to the radio. So we use the radio as a tool to educate and deliver information [to] get vaccinated, wash your hands. ‘If you’re coughing, cover your mouth. If you have a fever, wear your masks. Call your doctor.’ 

    In our target population, we have people who have chronic conditions. We have people with HIV. So, we have to motivate them to receive the flu vaccine, to receive the COVID vaccine, to receive that RSV [vaccine], or to get the mpox vaccine. We have people with diabetes, high blood pressure, high cholesterol, depressed immune systems. We have people with lupus, we have people with sickle cell disease. 

    So, this is a way to [ensure that] whomever you’re talking to one-on-one understands the value of being safe. 

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Intermittent Fasting for Women Over 50 – by Emma Sanchez

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    Intermittent fasting is promoted as a very healthful (evidence-based!) way to trim the fat and slow aging, along with other health benefits. But, physiologically and especially metabolically, the average woman is quite different from the average man! And most resources are aimed at men. So, what’s the difference?

    Emma Sanchez gives an overview not just of intermittent fasting, but also, how it goes with specifically female physiology. From hormonal cycles, to different body composition and fat distribution, to how we simply retain energy better—which can be a mixed blessing!

    We’re given advice about how to optimize all those things and more.

    She also covers issues that many writers on the topic of intermittent fasting will tend to shy away from, such as:

    • mood swings
    • risk of eating disorder
    • impact on cognitive thinking

    …and she does this evenly and fairly, making the case for intermittent fasting while acknowledging potential pitfalls that need to be recognized in order to be managed.

    Lastly, the “over 50” thing. This is covered in detail quite late in the book, but there are a lot of changes that occur (beyond the obvious!), and once again, Sanchez has tips and tricks for holding back the clock where possible, and working with it rather than against it, when appropriate.

    All in all, a great book for any woman over 50, or really also for women under 50, especially if that particular milestone is on the horizon.

    Get your copy of Intermittent Fasting for Women over 50 from Amazon today!

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