Food and Nutrition – by Dr. P.K. Newby

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The “What Everyone Needs To Know” part of the title is the name of a series of books, of which this one, “Food and Nutrition”, is one.

In this case, the title is apt, and/or could have been “What Everyone Really Should Know”, or “What Everyone Would Like To Think They Know But Have Often Just Been Bluffing Their Way Through The Supermarket Aisles”.

The chapter and section headings are all in the forms of questions, such that all-together in such volume in the table of contents, they’re reminiscent of the “Jonathan Frakes Asks You Things” meme.

But, this serves a dual purpose—for one, it makes the whole book one big FAQ, which is a very convenient format. Furthermore, it prompts a little thought on the part of the reader before each section, if we indeed question for ourselves:

  • Are fertilizers in farming friend or foe?
  • How have the Digital Revolution and Information Age impacted our diet?
  • Are canned and frozen foods inferior to fresh?
  • Does snacking or meal timing matter?
  • What are cereal grains and “pseudograins”?

…And so many more. But what’s best about this is:

Dr. Newby doesn’t reference her own preferences, or even have a particular way of eating she’d like us to adopt. She just lays out the science to answer each question, as discovered by high-quality studies and a general weight of evidence.

Bottom line: this book can level-up your nutritional knowledge from bluffing to really knowing! A worthy addition to anyone’s bookshelf.

Click here to check out Food and Nutrition on Amazon, to make the most informed decisions going forwards!

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  • Exercises for Sciatica Pain Relief

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    Jessica Valant is a physiotherapist and Pilates teacher, and today she’s going to demonstrate some exercise that relieve (and also correct the cause of) sciatica pain.

    Back to good health

    You will need a large strap for one of these exercises; a Pilates strap is great, but you can also use a towel. The exercises are:

    Pelvic Rocking Exercise:

    • Lie on your back, feet flat, knees bent.
    • Gently rock your pelvis forwards and backwards (50% effort, no glute squeezing).

    Leg Stretch with Strap:

    • Straighten your left leg and loop the strap around the ball of your right foot.
    • Gently straighten and bend your right leg while holding the strap.
    • Perform a “nerve glide” by flexing and pointing your foot (not a stretch, just gentle movement).
    • Repeat on the left leg.

    Piriformis Stretch:

    • Bend your right knee and place your left ankle over it (figure-four position).
    • For a deeper stretch, hold your right thigh and pull your legs inwards.

    Lower Back Release:

    • Let your legs fall gently to one side after stretching each leg, opening the lower back.

    Back Extension:

    • Lie on your belly, placing your elbows down, palms flat.
    • Optional: push up slightly into a back bend if it feels comfortable.

    Seated Stretching:

    • Finish by sitting cross-legged or on a chair.
    • Inhale while raising your arms up, exhale while lowering them down, then reach sideways with your arms to stretch.
    • Perform gentle neck stretches by tilting your ear to your shoulder on each side.

    She recommends doing these exercises daily for at least a few weeks, though you should start to see improvement in your symptoms immediately. Nothing here should cause a problem or make things worse, but if it does, stop immediately and consult a local physiotherapist for more personalized advice.

    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 to read:

    6 Ways To Look After Your Back

    Take care!

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  • Bird Flu Is Bad for Poultry and Dairy Cows. It’s Not a Dire Threat for Most of Us — Yet.

    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.

    Headlines are flying after the Department of Agriculture confirmed that the H5N1 bird flu virus has infected dairy cows around the country. Tests have detected the virus among cattle in nine states, mainly in Texas and New Mexico, and most recently in Colorado, said Nirav Shah, principal deputy director at the Centers for Disease Control and Prevention, at a May 1 event held by the Council on Foreign Relations.

    A menagerie of other animals have been infected by H5N1, and at least one person in Texas. But what scientists fear most is if the virus were to spread efficiently from person to person. That hasn’t happened and might not. Shah said the CDC considers the H5N1 outbreak “a low risk to the general public at this time.”

    Viruses evolve and outbreaks can shift quickly. “As with any major outbreak, this is moving at the speed of a bullet train,” Shah said. “What we’ll be talking about is a snapshot of that fast-moving train.” What he means is that what’s known about the H5N1 bird flu today will undoubtedly change.

    With that in mind, KFF Health News explains what you need to know now.

    Q: Who gets the bird flu?

    Mainly birds. Over the past few years, however, the H5N1 bird flu virus has increasingly jumped from birds into mammals around the world. The growing list of more than 50 species includes seals, goats, skunks, cats, and wild bush dogs at a zoo in the United Kingdom. At least 24,000 sea lions died in outbreaks of H5N1 bird flu in South America last year.

    What makes the current outbreak in cattle unusual is that it’s spreading rapidly from cow to cow, whereas the other cases — except for the sea lion infections — appear limited. Researchers know this because genetic sequences of the H5N1 viruses drawn from cattle this year were nearly identical to one another.

    The cattle outbreak is also concerning because the country has been caught off guard. Researchers examining the virus’s genomes suggest it originally spilled over from birds into cows late last year in Texas, and has since spread among many more cows than have been tested. “Our analyses show this has been circulating in cows for four months or so, under our noses,” said Michael Worobey, an evolutionary biologist at the University of Arizona in Tucson.

    Q: Is this the start of the next pandemic?

    Not yet. But it’s a thought worth considering because a bird flu pandemic would be a nightmare. More than half of people infected by older strains of H5N1 bird flu viruses from 2003 to 2016 died. Even if death rates turn out to be less severe for the H5N1 strain currently circulating in cattle, repercussions could involve loads of sick people and hospitals too overwhelmed to handle other medical emergencies.

    Although at least one person has been infected with H5N1 this year, the virus can’t lead to a pandemic in its current state. To achieve that horrible status, a pathogen needs to sicken many people on multiple continents. And to do that, the H5N1 virus would need to infect a ton of people. That won’t happen through occasional spillovers of the virus from farm animals into people. Rather, the virus must acquire mutations for it to spread from person to person, like the seasonal flu, as a respiratory infection transmitted largely through the air as people cough, sneeze, and breathe. As we learned in the depths of covid-19, airborne viruses are hard to stop.

    That hasn’t happened yet. However, H5N1 viruses now have plenty of chances to evolve as they replicate within thousands of cows. Like all viruses, they mutate as they replicate, and mutations that improve the virus’s survival are passed to the next generation. And because cows are mammals, the viruses could be getting better at thriving within cells that are closer to ours than birds’.

    The evolution of a pandemic-ready bird flu virus could be aided by a sort of superpower possessed by many viruses. Namely, they sometimes swap their genes with other strains in a process called reassortment. In a study published in 2009, Worobey and other researchers traced the origin of the H1N1 “swine flu” pandemic to events in which different viruses causing the swine flu, bird flu, and human flu mixed and matched their genes within pigs that they were simultaneously infecting. Pigs need not be involved this time around, Worobey warned.

    Q: Will a pandemic start if a person drinks virus-contaminated milk?

    Not yet. Cow’s milk, as well as powdered milk and infant formula, sold in stores is considered safe because the law requires all milk sold commercially to be pasteurized. That process of heating milk at high temperatures kills bacteria, viruses, and other teeny organisms. Tests have identified fragments of H5N1 viruses in milk from grocery stores but confirm that the virus bits are dead and, therefore, harmless.

    Unpasteurized “raw” milk, however, has been shown to contain living H5N1 viruses, which is why the FDA and other health authorities strongly advise people not to drink it. Doing so could cause a person to become seriously ill or worse. But even then, a pandemic is unlikely to be sparked because the virus — in its current form — does not spread efficiently from person to person, as the seasonal flu does.

    Q: What should be done?

    A lot! Because of a lack of surveillance, the U.S. Department of Agriculture and other agencies have allowed the H5N1 bird flu to spread under the radar in cattle. To get a handle on the situation, the USDA recently ordered all lactating dairy cattle to be tested before farmers move them to other states, and the outcomes of the tests to be reported.

    But just as restricting covid tests to international travelers in early 2020 allowed the coronavirus to spread undetected, testing only cows that move across state lines would miss plenty of cases.

    Such limited testing won’t reveal how the virus is spreading among cattle — information desperately needed so farmers can stop it. A leading hypothesis is that viruses are being transferred from one cow to the next through the machines used to milk them.

    To boost testing, Fred Gingrich, executive director of a nonprofit organization for farm veterinarians, the American Association of Bovine Practitioners, said the government should offer funds to cattle farmers who report cases so that they have an incentive to test. Barring that, he said, reporting just adds reputational damage atop financial loss.

    “These outbreaks have a significant economic impact,” Gingrich said. “Farmers lose about 20% of their milk production in an outbreak because animals quit eating, produce less milk, and some of that milk is abnormal and then can’t be sold.”

    The government has made the H5N1 tests free for farmers, Gingrich added, but they haven’t budgeted money for veterinarians who must sample the cows, transport samples, and file paperwork. “Tests are the least expensive part,” he said.

    If testing on farms remains elusive, evolutionary virologists can still learn a lot by analyzing genomic sequences from H5N1 viruses sampled from cattle. The differences between sequences tell a story about where and when the current outbreak began, the path it travels, and whether the viruses are acquiring mutations that pose a threat to people. Yet this vital research has been hampered by the USDA’s slow and incomplete posting of genetic data, Worobey said.

    The government should also help poultry farmers prevent H5N1 outbreaks since those kill many birds and pose a constant threat of spillover, said Maurice Pitesky, an avian disease specialist at the University of California-Davis.

    Waterfowl like ducks and geese are the usual sources of outbreaks on poultry farms, and researchers can detect their proximity using remote sensing and other technologies. By zeroing in on zones of potential spillover, farmers can target their attention. That can mean routine surveillance to detect early signs of infections in poultry, using water cannons to shoo away migrating flocks, relocating farm animals, or temporarily ushering them into barns. “We should be spending on prevention,” Pitesky said.

    Q: OK it’s not a pandemic, but what could happen to people who get this year’s H5N1 bird flu?

    No one really knows. Only one person in Texas has been diagnosed with the disease this year, in April. This person worked closely with dairy cows, and had a mild case with an eye infection. The CDC found out about them because of its surveillance process. Clinics are supposed to alert state health departments when they diagnose farmworkers with the flu, using tests that detect influenza viruses, broadly. State health departments then confirm the test, and if it’s positive, they send a person’s sample to a CDC laboratory, where it is checked for the H5N1 virus, specifically. “Thus far we have received 23,” Shah said. “All but one of those was negative.”

    State health department officials are also monitoring around 150 people, he said, who have spent time around cattle. They’re checking in with these farmworkers via phone calls, text messages, or in-person visits to see if they develop symptoms. And if that happens, they’ll be tested.

    Another way to assess farmworkers would be to check their blood for antibodies against the H5N1 bird flu virus; a positive result would indicate they might have been unknowingly infected. But Shah said health officials are not yet doing this work.

    “The fact that we’re four months in and haven’t done this isn’t a good sign,” Worobey said. “I’m not super worried about a pandemic at the moment, but we should start acting like we don’t want it to happen.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Vodka vs Beer – Which is Healthier?

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    Our Verdict

    When comparing vodka to beer, we picked the vodka.

    Why?

    As you might have guessed, neither are exactly healthy. But one of them is relatively, and we stress relatively, less bad than the other.

    In the category of nutrients, vodka is devoid of nutrients, and beer has small amounts of some vitamins and minerals—but the amounts are so small, that you would need to drink yourself to death before benefiting from them meaningfully. And while beer gets touted as “liquid bread”, it really isn’t. A thousand years ago it will have been a lot less alcoholic and more carby, but even then, it wasn’t a health product aside from that it provided a way of making potentially contaminated water safer to drink.

    In the category of carbohydrates, vodka nominally has none, due to the distillation process, and beer has some. Glycemic index websites often advise that the GI of beers, wines, and spirits can’t be measured as their carb content is not sufficient to get a meaningful sample, but diabetes research tells a more useful story:

    Any alcoholic drink will generally cause a brief drop in blood sugars, followed by a spike. This happens because the liver prioritises metabolizing alcohol over producing glycogen, so it hits pause on the sugar metabolism and then has a backlog to catch up on. In the case of alcoholic drinks that have alcohol and carbs, this will be more pronounced—so this means that the functional glycemic load of beer is higher.

    That’s a point in favor of vodka.

    Additionally, in terms of the alcohol content, correctly-distilled vodka’s alcohol is pure ethanol, while beer will contain an amount of methanol that will vary per beer, but an illustrative nominal figure could be about 16mg/L. Methanol is more harmful than ethanol.

    So that’s another point in favor of vodka.

    Once again, neither drink is healthy; both are distinctly unhealthy. But unit for unit, beer is the least healthy of the two, making vodka the lesser of two evils.

    Want to learn more?

    You might like to read:

    Take care!

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Related Posts

  • Thinner Leaner Stronger – by Michael Matthews
  • Getting Your Messy Life In Order

    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.

    Getting Your Messy Life In Order

    We’ve touched on this before by recommending the book, but today we’re going to give an overview of the absolute most core essentials of the “Getting Things Done” method. If you’re unfamiliar, this will be enough to get you going. If you’re already familiar, this may be a handy reminder!

    First, you’ll need:

    • A big table
    • A block of small memo paper squares—post-it note sized, but no need to be sticky.
    • A block of A4 printer paper
    • A big trash bag

    Gathering everything

    Gather up not just all your to-dos, but: all sources of to-dos, too, and anything else that otherwise needs “sorting”.

    Put them all in one physical place—a dining room table may have enough room. You’ll need a lot of room because you’re going to empty our drawers of papers, unopened (or opened and set aside) mail. Little notes you made for yourself, things stuck on the fridge or memo boards. Think across all areas of your life, and anything you’re “supposed” to do, write it down on a piece of paper. No matter what area of your life, no matter how big or small.

    Whether it’s “learn Chinese” or “take the trash out”, write it down, one item per piece of paper (hence the block of little memo squares).

    Sorting everything

    Everything you’ve gathered needs one of three things to happen:

    • You need to take some action (put it in a “to do” pile)
    • You may need it later sometime (put it in a “to file” pile)
    • You don’t need it (put it in the big trash bag for disposal)

    What happens next will soothe you

    • Dispose of the things you put for disposal
    • File the things for filing in a single alphabetical filing system. If you don’t have one, you’ll need to get one, so write that down and add it to the “to do” pile.
    • You will now process your “to dos”

    Processing the “to dos”

    The pile you have left is now your “inbox”. It’s probably huge; later it’ll be smaller, maybe just a letter-tray on your desk.

    Many of your “to dos” are actually not single action items, they’re projects. If something requires more than one step, it’s a project.

    Take each item one-by-one. Do this in any order; you’re going to do this as quickly as possible! Now, ask yourself: is this a single-action item that I could do next, without having to do something else first?

    • If yes: put it in a pile marked “next action”
    • If no: put it in a pile marked “projects”.

    Take a sheet of A4 paper and fold it in half. Write “Next Action” on it, and put your pile of next actions inside it.

    Take a sheet of A4 paper per project and write the name of the project on it, for example “Learn Chinese”, or “Do taxes”. Put any actions relating to that project inside it.

    Likely you don’t know yet what the first action will be, or else it’d be in your “Next Action” pile, so add an item to each project that says “Brainstorm project”.

    Processing the “Next Action” pile

    Again you want to do this as quickly as possible, in any order.

    For each item, ask yourself “Do I care about this?” If the answer is no, ditch that item, and throw it out. That’s ok. Things change and maybe we no longer want or need to do something. No point in hanging onto it.

    For each remaining item, ask yourself “can this be done in under 2 minutes?”.

    • If yes, do it, now. Throw away the piece of paper for it when you’re done.
    • If no, ask yourself:”could I usefully delegate this to someone else?” If the answer is yes, do so.

    If you can’t delegate it, ask yourself: “When will be a good time to do this?” and schedule time for it. A specific, written-down, clock time on a specific calendar date. Input that into whatever you use for scheduling things. If you don’t already use something, just use the calendar app on whatever device you use most.

    The mnemonic for the above process is “Do/Defer/Delegate/Ditch”

    Processing projects:

    If you don’t know where to start with a project, then figuring out where to start is your “Next Action” for that project. Brainstorm it, write down everything you’ll need to do, and anything that needs doing first.

    The end result of this is:

    • You will always, at any given time, have a complete (and accessible) view of everything you are “supposed” to do.
    • You will always, at any given time, know what action you need to take next for a given project.
    • You will always, when you designate “work time”, be able to get straight into a very efficient process of getting through your to-dos.

    Keeping on top of things

    • Whenever stuff “to do something with/about” comes to you, put it in your physical “inbox” place—as mentioned, a letter-tray on a desk should suffice.
    • At the start of each working day, quickly process things as described above. This should be a small daily task.
    • Once a week, do a weekly review to make sure you didn’t lose sight of something.
    • Monthly, quarterly, and annual reviews can be a good practice too.

    How to do those reviews? Topic for another day, perhaps.

    Or:

    Check out the website / Check out GTD apps / Check out the book

    Don’t Forget…

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  • Anti-Inflammatory Khichri & Tadka

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    This is halfway between a daal and a risotto; it’s delicious and it’s full of protein, fiber, heathy fats, and flavors. And those flavors? Mostly from health-giving phytochemicals of one kind of another.

    You will need

    For the khichri:

    • 1 oz chana dal
    • 1 oz red lentils
    • 1 oz brown lentils
    • 1 oz quinoa
    • 4 oz wholegrain basmati rice
    • 1 tbsp chia seeds
    • 1 tsp ground turmeric
    • ½ tsp MSG or 1 tsp low-sodium salt

    For the tadka:

    • 2 tbsp avocado oil (or other oil suitable for high temperatures—so, not olive oil on this occasion!)
    • ¼ bulb garlic, thinly sliced
    • 1 fresh red chili (adjust per heat preferences)
    • 1 fresh green chili (adjust per heat preferences)
    • 1 tsp cumin seeds
    • 6 curry leaves
    • 12 twists of freshly ground black pepper

    To serve:

    • Optional: flatbreads or poppadoms
    • Optional: lemon wedges or lime wedges
    • Optional: chopped cilantro or parsley

    Method

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

    1) Simmer the khichri ingredients in 5 cups of water, stirring occasionally if necessary, until it has a risotto-like consistency; this will probably take about 30–40 minutes. This time can be greatly reduced by using a pressure cooker, but obviously you won’t be able to check or stir, so do that only if you know what you’re doing cooking those grains and pseudograins in there, and what settings/timings to use for your specific device.

    2) Make the tadka when the khichri is nearly ready, by heating the 2 tbsp of avocado oil in a skillet until very hot but not smoking, Add the rest of the ingredients from the tadka section, and cook until the garlic is nice and golden.

    3) Pour the tadka over the khichri to serve, with any of the optional accompaniments we mentioned.

    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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  • These Signs Often Mean These Nutrient Deficiencies (Do You Have Any?)

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    These are not a necessary “if this then this” equation, but rather a “if this, then probably this”, and it’s a cue to try upping that thing in your diet, and if that doesn’t quickly fix it, get some tests done:

    • White bumps on the skin: vitamin A, omega 3
    • Craving sour foods: vitamin C
    • Restless leg syndrome: iron, magnesium
    • Cracked lips: vitamin B2
    • Tingling hands and feet: vitamin B12
    • Easy bruising: vitamin K and vitamin C
    • Canker sores: vitamin B9 (folate), vitamin B12, iron
    • Brittle or misshapen nails: vitamin B7 (biotin)
    • Craving salty foods: sodium, potassium
    • Prematurely gray hair: copper, vitamin B9 (folate), vitamin B12
    • Dandruff: omega 3, zinc, vitamin B6
    • Craving ice: iron

    Dr. LeGrand Peterson has more to say about these though, as well as a visual guide to symptoms, so do check out the video:

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

    Want to know more?

    You might like this previous main feature about supplements vs nutrients from food

    Do We Need Supplements, And Do They Work?

    Enjoy!

    Don’t Forget…

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

    Learn to Age Gracefully

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