Health Nut: A Feel-Good Cookbook – by Jess Damuck

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The author is a classically trained chef (worked with Martha Stewart for a long time!), and while health is the focus here, it’s not the be-all-and-end-all, so there’s a lot of attention given to pleasure also. Which, after all, is not a zero-sum game—we can have both!

So, the title and subtitle together sum up the ethos of the book pretty well.

The recipes themselves are divided into categories by meal-type, snacks, desserts, etc. They’re varied enough to suit most moods and seasons, as well as being equally appropriate for cooking for one, or a family, or entertaining. Many (but not all) of the recipes are vegan, though where they’re not, the substitutions are mostly easy and obvious, or explained, or else alternative recipes are given (for example a vegan “tuna” recipe).

In terms of complexity, these are not very complex, yet include everything they need to to make things interesting. That said, the ingredients are also not obscure, and should be easy to find in any reasonably well-stocked supermarket.

One small downside is that many of the recipes are not illustrated, but the instructions are clear enough that this isn’t really a problem, in this reviewer’s opinion.

Bottom line: if you’d like to broaden your kitchen repertoire with plants-forward cooking from an accomplished chef, then this is a good book for that.

Click here to check out Health Nut, and enjoy the feel-good food!

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  • Crispy Tempeh & Warming Mixed Grains In Harissa Dressing

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    Comfort food that packs a nutritional punch! Lots of protein, fiber, vitamins, minerals, and healthy fats, and more polyphenols than you can shake a fork at.

    You will need

    • 1 lb cooked mixed whole grains (your choice what kind; gluten-free options include buckwheat, quinoa, millet)
    • 7 oz tempeh, cut into ½” cubes
    • 2 red peppers, cut into strips
    • 10 baby plum tomatoes, halved
    • 1 avocado, pitted, peeled, and diced
    • 1 bulb garlic, paperwork done but cloves left whole
    • 1 oz black olives, pitted and halved
    • 4 tbsp extra virgin olive oil
    • 2 tbsp harissa paste
    • 2 tbsp soy sauce (ideally tamari)
    • 1 tbsp nutritional yeast
    • 1 tbsp chia seeds
    • 2 tsp black pepper, coarse ground
    • 1 tsp red chili flakes
    • 1 handful chopped fresh flat-leaf parsley
    • ½ tsp MSG or 1 tsp low-sodium salt

    Method

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

    1) Preheat the oven to 400℉ / 200℃.

    2) Combine the red pepper strips with the tomatoes, garlic, 2 tbsp of the olive oil, and the MSG/salt, tossing thoroughly to ensure an even coating. Spread them on a lined baking tray, and roast for about 25 minutes. Remove when done, and allow to cool a little.

    3) Combine the tempeh with the soy sauce and nutritional yeast flakes, tossing thoroughly to ensure an even coating. Spread them on a lined baking tray, and roast for about 25 minutes, tossing regularly to ensure it is crispy on all sides. If you get started on the tempeh as soon as the vegetables are in the oven, these should be ready only a few minutes after the vegetables.

    4) Whisk together the remaining olive oil and harissa paste in a small bowl, to make the dressing,

    5) Mix everything in a big serving bowl. By “everything” we mean the roasted vegetables, the crispy tempeh, the mixed grains, the dressing, the chia seeds, the black pepper, the red chili flakes, and the flat leaf parsley.

    6) Serve warm.

    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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  • What’s the difference between autism and Asperger’s disorder?

    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.

    Swedish climate activist Greta Thunberg describes herself as having Asperger’s while others on the autism spectrum, such as Australian comedian Hannah Gatsby, describe themselves as “autistic”. But what’s the difference?

    Today, the previous diagnoses of “Asperger’s disorder” and “autistic disorder” both fall within the diagnosis of autism spectrum disorder, or ASD.

    Autism describes a “neurotype” – a person’s thinking and information-processing style. Autism is one of the forms of diversity in human thinking, which comes with strengths and challenges.

    When these challenges become overwhelming and impact how a person learns, plays, works or socialises, a diagnosis of autism spectrum disorder is made.

    Where do the definitions come from?

    The Diagnostic and Statistical Manual of Mental Disorders (DSM) outlines the criteria clinicians use to diagnose mental illnesses and behavioural disorders.

    Between 1994 and 2013, autistic disorder and Asperger’s disorder were the two primary diagnoses related to autism in the fourth edition of the manual, the DSM-4.

    In 2013, the DSM-5 collapsed both diagnoses into one autism spectrum disorder.

    How did we used to think about autism?

    The two thinkers behind the DSM-4 diagnostic categories were Baltimore psychiatrist Leo Kanner and Viennese paediatrician Hans Asperger. They described the challenges faced by people who were later diagnosed with autistic disorder and Asperger’s disorder.

    Kanner and Asperger observed patterns of behaviour that differed to typical thinkers in the domains of communication, social interaction and flexibility of behaviour and thinking. The variance was associated with challenges in adaptation and distress.

    Children in a 1950s classroom
    Kanner and Asperger described different thinking patterns in children with autism.
    Roman Nerud/Shutterstock

    Between the 1940s and 1994, the majority of those diagnosed with autism also had an intellectual disability. Clinicians became focused on the accompanying intellectual disability as a necessary part of autism.

    The introduction of Asperger’s disorder shifted this focus and acknowledged the diversity in autism. In the DSM-4 it superficially looked like autistic disorder and Asperger’s disorder were different things, with the Asperger’s criteria stating there could be no intellectual disability or delay in the development of speech.

    Today, as a legacy of the recognition of the autism itself, the majority of people diagnosed with autism spectrum disorder – the new term from the DSM-5 – don’t a have an accompanying intellectual disability.

    What changed with ‘autism spectrum disorder’?

    The move to autism spectrum disorder brought the previously diagnosed autistic disorder and Asperger’s disorder under the one new diagnostic umbrella term.

    It made clear that other diagnostic groups – such as intellectual disability – can co-exist with autism, but are separate things.

    The other major change was acknowledging communication and social skills are intimately linked and not separable. Rather than separating “impaired communication” and “impaired social skills”, the diagnostic criteria changed to “impaired social communication”.

    The introduction of the spectrum in the diagnostic term further clarified that people have varied capabilities in the flexibility of their thinking, behaviour and social communication – and this can change in response to the context the person is in.

    Why do some people prefer the old terminology?

    Some people feel the clinical label of Asperger’s allowed a much more refined understanding of autism. This included recognising the achievements and great societal contributions of people with known or presumed autism.

    The contraction “Aspie” played an enormous part in the shift to positive identity formation. In the time up to the release of the DSM-5, Tony Attwood and Carol Gray, two well known thinkers in the area of autism, highlighted the strengths associated with “being Aspie” as something to be proud of. But they also raised awareness of the challenges.

    What about identity-based language?

    A more recent shift in language has been the reclamation of what was once viewed as a slur – “autistic”. This was a shift from person-first language to identity-based language, from “person with autism spectrum disorder” to “autistic”.

    The neurodiversity rights movement describes its aim to push back against a breach of human rights resulting from the wish to cure, or fundamentally change, people with autism.

    Boy responds to play therapist
    Autism is one of the forms of diversity in human thinking, which comes with strengths and challenges.
    Alex and Maria photo/Shutterstock

    The movement uses a “social model of disability”. This views disability as arising from societies’ response to individuals and the failure to adjust to enable full participation. The inherent challenges in autism are seen as only a problem if not accommodated through reasonable adjustments.

    However the social model contrasts itself against a very outdated medical or clinical model.

    Current clinical thinking and practice focuses on targeted supports to reduce distress, promote thriving and enable optimum individual participation in school, work, community and social activities. It doesn’t aim to cure or fundamentally change people with autism.

    A diagnosis of autism spectrum disorder signals there are challenges beyond what will be solved by adjustments alone; individual supports are also needed. So it’s important to combine the best of the social model and contemporary clinical model.The Conversation

    Andrew Cashin, Professor of Nursing, School of Health and Human Sciences, Southern Cross University

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

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  • Ginkgo Biloba, For Memory And, Uh, What Else Again?

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    Ginkgo biloba, for memory and, uh, what else again?

    Ginkgo biloba extract has enjoyed use for thousands of years for an assortment of uses, and has made its way from Traditional Chinese Medicine, to the world supplement market at large. See:

    Ginkgo biloba: A Treasure of Functional Phytochemicals with Multimedicinal Applications

    But what does the science say about the specific claims?

    Antioxidant & anti-inflammatory

    We’re going to lump these two qualities together for examination, since one invariably leads to the other.

    A quick note: things that have antioxidant and anti-inflammatory properties, often also help guard against cancer and aging. However, in this case, there are few good studies pertaining to anti-aging, and none that we could find pertaining to anti-cancer potential.

    So, does it have antioxidant and anti-inflammatory properties, first?

    Yes, it has potent antioxidants that do fight inflammation; this is clear, from an abundance of in vitro and in vivo studies, including with human patients:

    In short: it helps, and there’s plenty of science for it.

    What about anti-aging effects?

    For this, there is science, but a lot of the science is not great. As one team of researchers concluded while doing a research review of their own:

    ❝Based on the reviewed information regarding EGb’s effects in vitro and in vivo, most have reported very positive outcomes with strong statistical analyses, indicating that EGb must have some sort of beneficial effect.

    However, information from the reported clinical trials involving EGb are hardly conclusive since many do not include information such as the participant’s age and physical condition, drug doses administered, duration of drug administered as well as suitable control groups for comparison.

    We therefore call on clinicians and clinician-scientists to establish a set of standard and reliable standard operating procedure for future clinical studies to properly evaluate EGb’s effects in the healthy and diseased person since it is highly possible it possesses beneficial effects.❞

    Translation from sciencese: “These results are great, but come on, please, we are begging you to use more robust methodology”

    ~ Zuo et al

    If you’d like to read the review in question, here it is:

    Advances in the Studies of Ginkgo Biloba Leaves Extract on Aging-Related Diseases

    Does it have cognitive enhancement effects?

    The claims here are generally that it helps:

    • improve memory
    • improve focus
    • reduce cognitive decline
    • reduce anxiety and depression

    Let’s break these down:

    Does it improve memory and cognition?

    Ginkgo biloba was quite popular for memory 20+ years ago, and perhaps had an uptick in popularity in the wake of the 1999 movie “Analyze This” in which the protagonist psychiatrist mentions taking ginkgo biloba, because “it helps my memory, and I forget what else”.

    Here are a couple of studies from not long after that:

    In short:

    • in the first study, it helped in standardized tests of memory and cognition (quite convincing)
    • In the second study, it helped in subjective self-reports of mental wellness (also placebo-controlled)

    On the other hand, here’s a more recent research review ten years later, that provides measures of memory, executive function and attention in 1132, 534 and 910 participants, respectively. That’s quite a few times more than the individual studies we cited above, by the way. They concluded:

    ❝We report that G. biloba had no ascertainable positive effects on a range of targeted cognitive functions in healthy individuals❞

    ~ Laws et al

    Read: Is Ginkgo biloba a cognitive enhancer in healthy individuals? A meta-analysis

    Our (10almonds) conclusion: we can’t say either way, on this one.

    Does it have neuroprotective effects (i.e., against cognitive decline)?

    Yes—probably by the same mechanism will discuss shortly.

    Can it help against depression and anxiety?

    Yes—but probably indirectly by the mechanism we’ll get to in a moment:

    Likely this helps by improving blood flow, as illustrated better per:

    Efficacy of ginkgo biloba extract as augmentation of venlafaxine in treating post-stroke depression

    Which means…

    Bonus: improved blood flow

    This mechanism may support the other beneficial effects.

    See: Ginkgo biloba extract improves coronary blood flow in healthy elderly adults

    Is it safe?

    Ginkgo biloba extract* is generally recognized as safe.

    • However, as it improves blood flow, please don’t take it if you have a bleeding disorder.
    • Additionally, it may interact badly with SSRIs, so you might want to avoid it if you’re taking such (despite it having been tested and found beneficial as an adjuvant to citalopram, an SSRI, in one of the studies above).
    • No list of possible contraindications can be exhaustive, so please consult your own doctor/pharmacist before taking something new.

    *Extract, specifically. The seeds and leaves of this plant are poisonous. Sometimes “all natural” is not better.

    Where can I get it?

    As ever, we don’t sell it (or anything else), but here’s an example product on Amazon

    Enjoy!

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  • SuperLife – by Darin Olien

    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.

    We mostly know more or less what we’re supposed to be doing, at least to a basic level, when it comes to diet and exercise. So why don’t we do it?

    Where Darin Olien excels in this one is making healthy living—mostly the dietary aspects thereof—not just simple, but also easy.

    He gives principles we can apply rather than having to memorize lots of information… And his “this will generally be better than that” format also means that the feeling is one of reducing harm, increasing benefits, without needing to get absolutist about anything. And that, too, makes healthy living easier.

    The book also covers some areas that a lot of books of this genre don’t—such as blood oxygenation, and maintenance of healthy pH levels—and aspects such as those are elements that help this book to stand out too.

    Don’t be put off and think this is a dry science textbook, though—it’s not. In fact, the tone is light and the style is easy-reading throughout.

    Bottom line: if you want to take an easy, casual, but scientifically robust approach to tweaking your health for the better, this book will enable you to do that.

    Click here to check out SuperLife and start upgrading your health!

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    Learn to Age Gracefully

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  • Just One Thing – by Dr. Michael Mosley

    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.

    This is a collection of easy-to-implement changes that have good science behind them to show how they can benefit us. Some things are obvious (e.g: drink water); others, less so (e.g: sing, to reduce inflammation).

    The book is divided thematically into times of the day, though in many cases it’s not a hard rule that a thing needs to be done at a certain time. Others are, like a cold shower in the morning and hot bath before bed—you might not want to switch those around!

    The style is very pop-science, and does not have in-line citations for claims, but it does have a bibliography in the bag organized by each “one thing”, e.g. it might say “get some houseplants” and then list a number of references supporting that, with links to the studies showing how that helps. For those with the paper version, don’t worry, you can copy the URL from the book into your browser and see it that way. In any case, there are 2–6 scientific references for each claim, which is very respectable for a pop-sci book.

    Bottom line: if you’re looking for evidence-based “one little thing” changes that can make a big difference, this book has lots!

    Click here to check out Just One Thing, and improve your life!

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  • Why We Remember – by Dr. Charan Ranganath

    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.

    As we get older, forgetfulness can become more of a spectre; the threat that one day it could be less “where did I put my sunglasses?” and more “who is this person claiming to be my spouse?”.

    Dr. Ranganath explores in this work the science of memory, from a position of neurobiology, but also in application. How and why we remember, and how and why we forget, and how and why both are important.

    There is a practical element to the book too; we read about things that increase our tendency to remember (and things that increase our tendency to forget), and how we can leverage that information to curate our memory in an active, ongoing basis.

    The style of the book is quite casual in tone for such a serious topic, but there’s plenty of hard science too; indeed there are 74 pages of bibliography cited.

    Bottom line: while filled with a lot of science, this is also a very human book, and a helpful guide to building and preserving our memory.

    Click here to check out “Why We Remember”, and learn how to hold on to what matters the most!

    Don’t Forget…

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    Learn to Age Gracefully

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