Healthy Made Simple – by Ella Mills
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Often, cookbooks leave a gap between “add the beans to the rice, then microwave” and “delicately embarrass the green-shooted scallions with assiduous garlic before adding to the matelote of orrazata flamed in Sapient Pear Brandy”. This book fills that gap:
It has dishes good for entertaining, and dishes good for eating on a Tuesday night after a long day. Sometimes, they’re even the same dishes.
It has a focus on what’s pleasing, easy, healthy, and consistent with being cooked in a real home kitchen for real people.
The book offers 75 recipes that:
- Take under 30 minutes to make*
- Contain 10 ingredients or fewer
- Have no more than 5 steps
- Are healthy and packed with goodness
- Are delicious and flavorful
*With a selection for under 15 minutes, too!
A strength of the book is that it’s based on practical, real-world cooking, and as such, there are sections such as “Prep-ahead [meals]”, and “cook once, eat twice”, etc.
Just because one is cooking with simple fresh ingredients doesn’t mean that everything bought today must be used today!
Bottom line: if you’d like simple, healthy recipe ideas that lend themselves well to home-cooking and prepping ahead / enjoying leftovers the next day, this is an excellent book for you.
Click here to check out Healthy Made Simple, enjoy the benefits to your health, the easy way!
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How To Regrow Receding Gums
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One of the problems with the human form is that our teeth evolved to last us for the whole of our life, with plenty of room to spare before our eventual death at the ripe old age of about 35 on average. Dr. Ellie Phillips advises those of us who might be a bit older than that, on how we can avoid becoming “too long in the tooth”—in other words, how to keep our gums, and thus our teeth, in place and healthy.
Getting to the root of the problem
The single biggest cause of gum recession is an acidic environment in the mouth, which harms teeth and gums alike. This acidic environment is produced not merely by consuming acid foods or drinks, but also (and much more often, and more problematically) by sugary foods and drinks, which are not necessarily themselves acidic, but they feed bacteria that release acids as a by-product of their metabolism. If we consume an acidic food or drink, it’s there for a moment, but if we then salivate and/or take a drink of water, it’s pretty much gone in a few seconds. But those bacteria when we feed them sugar? They are there to stay unless we do something more about them than just drink some water.
Other contributing factors to gum recession include teeth grinding, and (ironically) certain oral care products, especially many artificial teeth whiteners.
In case you were wondering: no, brushing will not* generally cause or even worsen gum recession, but flossing can exacerbate it if it’s already underway.
*unless, of course, you are using one of the whiteners we mentioned above
What to do about it: Dr. Phillips recommends:
- use a moderately firm toothbrush to massage gums and promote blood flow
- avoid acidic oral products and homemade remedies even if they’re not acidic but can be caustic, such as baking soda
- rebuild your gums’ and teeth’s protective biofilm (yes, there are “good bacteria” that are supposed to be there) with proper brushing
- avoid cleanings that are more intensive than brushing—skip flossing until your gums have recovered, too
- adjust your diet to avoid acids and (especially) sugars
10almonds note: she also recommends the use of xylitol to promote a healthy oral environment; we don’t recommend that, as while it may be great for the teeth, studies have found it to be bad for the heart.
For more on all of her advices and a bit more of the science of it, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
- Toothpastes & Mouthwashes: Which Help And Which Harm?
- Flossing Without Flossing?
- Less Common Oral Hygiene Options ← including the miswak “chewing stick”, which even outperformed toothbrushes in clinical trials, by biochemically altering the composition of the saliva while gently cleaning like a toothbrush.
- Fluoride Toothpaste vs Non-Fluoride Toothpaste – Which is Healthier?
- Non-Alcohol Mouthwash vs Alcohol Mouthwash – Which is Healthier?
- Xylitol vs Erythritol – Which is Healthier?
Take care!
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Body Scrubs: Benefits, Risks, and Guidance
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.
It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
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
❝I was wondering whether I should be using a body scrub in the shower, rather than just soap. What should guide me in the choice of a body scrub, and are there any risks to be aware of?❞
Body scrubs are great for giving skin a healthy glow, but are best used sparingly—over-exfoliation leads to the opposite effect (unhappy skin, premature skin aging, etc).
As for contents:
- microplastics are now banned in most places, but you might want to check any products (and their containers!) are BPA-free, pthalate free, etc.
- fragrances in body scrubs are usually a bad idea, and many essential oils have been shown to be endocrine-disruptors, which you do not want:
About the microplastics, harmful artificial chemicals in general, and what constitutes “etc”:
About the fragrances’ (including “natural” essential oils’) endocrine-disrupting shenanigans:
Endocrine-disrupting chemicals: an Endocrine Society scientific statement
So, what might you want to use instead?
If you’re feeling adventurous, you might like to try treating yourself to a pineapple-based mask instead (a muslin cloth soaked in pineapple juice will work just fine; please don’t waterboard yourself though), as the bromelain enzymes (found very generously in pineapple juice) break down dead cells without the need for scrubbing.
Another option is a homemade salt- or sugar-scrub. Put your salt or sugar into a jar, add enough warm water to cover it, leave it for about a day, adding more water if it seems in danger of drying out, until it recrystallizes with a high water content keeping it malleable to the touch; congratulations, you now have a very simple scrub. This should still not be used more than, say, once per week, though.
Last but not least, you might consider investing in a konjac sponge; they gently remove dead skin without damaging living skin. Here’s an example product on Amazon, for your convenience
For more on gentle-yet-effective skincare, you might like to read:
Clean: The New Science of Skin and the Beauty of Doing Less
Enjoy!
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Dodging Dengue In The US
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Dengue On The Rise
We wrote recently about dengue outbreaks in the Americas, with Puerto Rico declaring an epidemic. Cases are now being reported in Florida too, and are likely to spread, so it’s good to be prepared, if your climate is of the “warm and humid” kind.
If you want to catch up on the news first, here you go:
- UN health agency cites tenfold increase in reported cases of dengue over the last generation
- Puerto Rico has declared an epidemic following a spike in dengue cases
- Dengue fever confirmed in Florida Keys as US on watch for rise in mosquito illness
Note: dengue is far from unheard of in Florida, but the rising average temperatures in each year mean that each year stands a good chance of seeing more cases than the previous. It’s been climbing since at least 2017, took a dip during the time of COVID restrictions keeping people at home more, and then for the more recent years has been climbing again since.
What actually is it?
Dengue is a viral, mosquito-borne disease, characterized by fever, vomiting, muscle pain, and a rash, in about 1 in 4 cases.
Which can sound like “you’ll know if you have it”, but in fact it’s usually asymptomatic for a week or more after infection, so, watch out!
What next, if those symptoms appear?
The good news is: the fever will usually last less than a week
The bad news is: a day or so after that the fever subsided, the more serious symptoms are likely to start—if they’re going to.
If you’re unlucky enough to be one of the 1 in 20 who get the serious symptoms, then you can expect abdominal cramps, repeat vomiting, bleeding from various orifices (you may not get them all, but all are possible), and (hardly surprising, given the previous items) “extreme fatigue and restlessness”.
If you get those symptoms, then definitely get to an ER as soon as possible, as dengue can become life-threatening within hours of such.
Read more: CDC | Symptoms of Dengue and Testing
While there is not a treatment for dengue per se, the Emergency Room will be better able to manage your symptoms and thus keep you alive long enough for them to pass.
If you’d like much more detail (on symptoms, seriousness, at-risk demographics, and prognosis) than what the CDC offers, then…
Read more: BMJ | Dengue Fever
Ok, so how do we dodge the dengue?
It sounds flippant to say “don’t get bitten”, but that’s it. However, there are tips are not getting bitten:
- Use mosquito-repellent, but it has to contain >20% DEET, so check labels
- Use mosquito nets where possible (doors, windows, etc, and the classic bed-tent net is not a bad idea either)
- Wear clothing that covers your skin, especially during the day—it can be light clothing; it doesn’t need to be a HazMat suit! But it does need to reduce the area of attack to reduce the risk of bites.
- Limit standing water around your home—anything that can hold even a small amount of standing water is a potential mosquito-breeding ground. Yes, even if it’s a crack in your driveway or a potted bromeliad.
Further reading
You might also like to check out:
Stickers and wristbands aren’t a reliable way to prevent mosquito bites. Here’s why
…and in case dengue wasn’t bad enough:
Mosquitoes can spread the flesh-eating Buruli ulcer. Here’s how you can protect yourself
Take care!
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You Are the One You’ve Been Waiting For – by Dr. Richard Schwartz
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 self-therapy approaches go, the title here could be read two ways: as pop-psychology fluff, or a suggestion of something deeper. And, while written in a way to make it accessible to all, we’re happy to report the content consists of serious therapeutic ideas, presented clearly.
Internal Family Systems (IFS) is a large, internationally recognized, and popular therapeutic approach. It’s also an approach that lends itself quite well to self-therapy, as this book illustrates.
Dr. Schwartz kicks off by explaining not IFS, but the problem that it solves… We (most of us, anyway) have over the course of our lives tried to plug the gaps in our own unmet psychological needs. And, that can cause resentment, strain, and can even be taken out on others if we’re not careful.
The real meat of the book, however, is in its illustrative explanations of how IFS works, and can be applied by an individual. The goal is to recognize all the parts that make us who we are, understand what they need in order to be at peace, and give them that. Spoiler: most what they will need is just being adequately heard, rather than locked in a box untended.
One of the benefits of using this book for self-therapy, of course, is that it requires a lot less vulnerability with a third party.
But, speaking of which, what of these intimate relationships the subtitle of the book referenced? Mostly the benefits to such come from a “put your own oxygen mask on first” angle… but the book does also cover discussions between intimate partners, and approaches to love, including what the author calls “courageous love”.
Bottom line: this is a great book if you want to do some “spring-cleaning of the soul” and live a little more lightly as a result.
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Superfood Broccoli Pesto
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Cruciferous vegetables have many health benefits of their own (especially: a lot of anticancer benefits). But, it can be hard to include them in every day’s menu, so this is just one more way that’ll broaden your options! It’s delicious mixed into pasta, or served as a dip, or even on toast.
You will need
- 4 cups small broccoli florets
- 1 cup fresh basil leaves
- ½ cup pine nuts
- ¼ bulb garlic
- 3 tbsp extra virgin olive oil
- 2 tbsp nutritional yeast
- 1 tbsp lemon juice
- 2 tsp black pepper, coarse ground
- 1 tsp red pepper flakes
- ½ tsp MSG or 1 tsp low-sodium salt
Method
(we suggest you read everything at least once before doing anything)
1) Steam the broccoli for 3–5 minutes. Allow to cool.
2) Blend the pine nuts, garlic, lemon juice, and nutritional yeast.
3) Add the broccoli, basil, olive oil, black pepper, red pepper, and MSG or salt, and blend in the food processor again until well-combined.
4) Serve:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Broccoli vs Cauliflower – Which is Healthier?
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- Herbs for (Evidence-Based) Health & Healing ← Basil features here! It’s easy to think that medicinal herbs have to be some kind of arcane obscurity, but it’s often not so.
- Our Top 5 Spices: How Much Is Enough For Benefits? ← Black pepper, red pepper, and garlic all feature here
- All About Olive Oil: Is “Extra Virgin” Worth It?
- Monosodium Glutamate: Sinless Flavor-Enhancer Or Terrible Health Risk?
Take care!
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Nanotechnology vs Alcohol Damage!
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.
One Thing That Does Pair Well With Alcohol…
Alcohol is not a healthy thing to consume. That shouldn’t be a controversial statement, but there is a popular belief that it can be good for the heart:
Red Wine & The Heart: Can We Drink To Good Health?
The above is an interesting and well-balanced article that examines the arguments for health benefits (including indirectly, e.g. social aspects).
Ultimately, though, as the World Health Organization puts it:
WHO: No level of alcohol consumption is safe for our health
There is some good news:
We can somewhat reduce the harm done by alcohol by altering our habits slightly:
How To Make Drinking Less Harmful
…and we can also, of course, reduce our alcohol consumption (ideally to zero, but any reduction is an improvement already):
And, saving the best news (in this section, anyway) for last, it is almost always possible to undo the harm done specifically to one’s liver:
Nanotechnology to the rescue?
Remember when we had a main feature about how colloidal gold basically does nothing by itself (and that that’s precisely why gold is used in medicine, when it is used)?
Now it has an extra bit of nothing to do, for our benefit (if we drink alcohol, anyway), as part of a gel that detoxifies alcohol before it can get to our liver:
Gold is one of the “ingredients” in a gel containing a nanotechnology lattice of protein fibrils coated with iron (and the gold is there as an inert catalyst, which is chemistry’s way of saying it doesn’t react in any way but it does cheer the actual reagents on). There’s more chemistry going on than we have room to discuss in our little newsletter, so if you like the full details, you can read about that here:
Single-site iron-anchored amyloid hydrogels as catalytic platforms for alcohol detoxification
The short and oversimplified explanation is that instead of alcohol being absorbed from the gut and transported via the bloodstream to the liver, where it is metabolized (poisoning the liver as it goes, and poisoning the rest of the body too, including the brain), the alcohol is degraded while it is still in the gastrointestinal tract, converted by the gel’s lattice into acetic acid (which is at worst harmless, and actually in moderation a good thing to have).
Even shorter and even more oversimplified: the gel turns the alcohol into vinegar in the stomach and gut, before it can get absorbed into the blood.
But…
Of course there’s a “but”…
There are some limitations:
It doesn’t get it all (tests so far found it only gets about half of the alcohol), and so far it’s only been tested on mice, so it’s not on the market yet—while the researchers are sufficiently confident about it that a patent application has now been made, though, so it’ll probably show up on the market in the near future.
You can read a pop-science article about it (with diagrams!) here:
New gel breaks down alcohol in the body
Want to read more…
…about how to protect your organs (including your brain) from alcohol completely?
We’ve reviewed quite a number of books about quitting alcohol, so it’s hard to narrow it down to a single favorite, but after some deliberation, we’ll finish today with recommending:
Quit Drinking – by Rebecca Dolton ← you can read our review here
Take care!
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