How To Get Unstuck
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At 10almonds we sometimes say “mental health is also simply health”, and in this video, we get an examination of how one’s state of mind affects physical health and life in general—for better or for worse—and how to shift out of the wrong mental gear and into a better one:
Inside out
Zuzka notes that feeling stuck is often a result of fear and limited perspective, not an actual lack of options. Now, this does not mean that external circumstances don’t exist, or that we go through life without limitations. But it does mean we must start by asking ourselves the right questions, such as in this case, “Am I being resourceful right now?”
For her, she considers that being resourceful means seeking solutions and seeing possibilities, even in difficult situations—and that it’s a skill that can be trained like a muscle.
To that end, she champions trying things even if we think we may fail (indeed, she acknowledges that experiencing failure is inevitable and/but ultimately, however, learning from short-term failure increases chances of long-term success).
In the case of being afraid (of failure, or more specifically, trying hard and failing anyway, which can feel worse than not trying at all), she recommends that small actions (which she calls actions of “micro-bravery”) can break the cycle and reduce fear—which is important, because otherwise, fear only grows over time if we avoid taking actions to challenge it.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
The Most Anti-Aging Exercise ← this same YouTuber’s most well-known video (and our discussion of it). She is, by the way, in her early 40s at time of writing. So, rather younger than the average 10almonds reader, but also rather older than the average fitness influencer!
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Reinventing Your Life – by Dr. Jeffrey Young & Dr. Janet Klosko
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This book is quite unlike any other broadly-CBT-focused books we’ve reviewed before. How so, you may wonder?
Rather than focusing on automatic negative thoughts and cognitive distortions with a small-lens focus on an immediate problem, this one zooms out rather and tackles the cause rather than the symptom.
The authors outline eleven “lifetraps” that we can get stuck in:
- Abandonment
- Mistrust & abuse
- Vulnerability
- Dependence
- Emptional deprivation
- Social exclusion
- Defectiveness
- Failure
- Subjugation
- Unrelenting standards
- Entitlement
They then borrow from other areas of psychology, to examine where these things came from, and how they can be addressed, such that we can escape from them.
The style of the book is very reader-friendly pop-psychology, with illustrative (and perhaps apocryphal, but no less useful for it if so) case studies.
The authors then go on to give step-by-step instructions for dealing with each of the 11 lifetraps, per 6 unmet needs we probably had that got us into them, and per 3 likely ways we tried to cope with this using maladaptive coping mechanisms that got us into the lifetrap(s) we ended up in.
Bottom line: if you feel there’s something in your life that’s difficult to escape from (we cannot outrun ourselves, after all, and bring our problems with us), this book could well contain the key that you need to get out of that cycle.
Click here to check out “Reinventing Your Life” and break free from any lifetrap(s) of your own!
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Finish What You Start – by Peter Hollins
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For some people, getting started is the problem. For others of us, getting started is the easy part! We just need a little help not dropping things we started.
There are summaries at the starts and ends of sections, and many “quick tips” to get you back on track.
As a taster: one of these is “temptation bundling“, combining unpleasant things with pleasant. A kind of “spoonful of sugar” approach.
Hollins also discusses hyperbolic discounting (the way we tend to value rewards according to how near they are, and procrastinate accordingly). He offers a tool to overcome this, too, the “10–10–10 rule“.
Also dealt with is “the preparation trap“, and how to know when you have enough information to press on.
For a lot of us, the places we’re most likely to drop a project is 20% in (initial enthusiasm wore off) or 80% in (“it’s nearly done; no need to worry about it”). Those are the times when the advices in this book can be particularly handy!
All in all, a great book for seeing a lot of things to completion.
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Healthy Chocolate Fudge Energy Bites
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While these are quite high-calorie, they’re also high in protein, and the fiber and healthy fats flatten the blood sugar curve:
You will need
- 1 cup peanut butter
- 4 oz dark chocolate, melted (try to get dark chocolate with >80% cocoa, if you can; 85% is very respectable and 90% is perfect)
- ⅓ cup maple syrup (you can safely reduce this, or even omit it, if you prefer less sweetness)
- ¼ cup hazelnuts
- ¼ cup almond milk (or your preferred milk, but we recommend almond for taste and health)
- 1 tsp vanilla extract
- Topping: ¼ cup hazelnuts, roughly chopped
Method
(we suggest you read everything at least once before doing anything)
1) Combine all the ingredients (except the topping) in a food processor, and blend until smooth.
2) Line a container (5″x7″ is a good size) with baking paper and spread the mixture evenly into it, pressing down gently.
3) Sprinkle the topping onto it, press that even more gently into it.
4) Refrigerate overnight (or chill it for 2hrs in the freezer).
5) Cut into cubes to serve; they can be served frozen or thawed, per your preference:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Eating For Energy (In Ways That Actually Work)
- “Let Them Eat Cake”, She Said…
- Why You Should Diversify Your Nuts!
- Plant-Based Milks—What’s Best?
- Chocolate & Health: Fact or Fiction?
Take care!
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There’s a new COVID variant driving up infections. A virologist explains what to know about NB.1.8.1
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 enter the colder months in Australia, COVID is making headlines again, this time due to the emergence of a new variant: NB.1.8.1.
Last week, the World Health Organization designated NB.1.8.1 as a “variant under monitoring”, owing to its growing global spread and some notable characteristics which could set it apart from earlier variants.
So what do you need to know about this new variant?
VioletaStoimenova/Getty Images The current COVID situation
More than five years since COVID was initially declared a pandemic, we’re still experiencing regular waves of infections.
It’s more difficult to track the occurrence of the virus nowadays, as fewer people are testing and reporting infections. But available data suggests in late May 2025, case numbers in Australia were ticking upwards.
Genomic sequencing has confirmed NB.1.8.1 is among the circulating strains in Australia, and generally increasing. Of cases sequenced up to May 6 across Australia, NB.1.8.1 ranged from less than 10% in South Australia to more than 40% in Victoria.
Wastewater surveillance in Western Australia has determined NB.1.8.1 is now the dominant variant in wastewater samples collected in Perth.
Internationally NB.1.8.1 is also growing. By late April 2025, it comprised roughly 10.7% of all submitted sequences – up from just 2.5% four weeks prior. While the absolute number of cases sequenced was still modest, this consistent upward trend has prompted closer monitoring by international public health agencies.
NB.1.8.1 has been spreading particularly in Asia – it was the dominant variant in Hong Kong and China at the end of April.
Lara Herrero, created using BioRender Where does this variant come from?
According to the WHO, NB.1.8.1 was first detected from samples collected in January 2025.
It’s a sublineage of the Omicron variant, descending from the recombinant XDV lineage. “Recombinant” is where a new variant arises from the genetic mixing of two or more existing variants.
The image to the right shows more specifically how NB.1.8.1 came about.
What does the research say?
Like its predecessors, NB.1.8.1 carries a suite of mutations in the spike protein. This is the protein on the surface of the virus that allows it to infect us – specifically via the ACE2 receptors, a “doorway” to our cells.
The mutations include T22N, F59S, G184S, A435S, V445H, and T478I. It’s early days for this variant, so we don’t have much data on what these changes mean yet. But a recent preprint (a study that has not yet been peer reviewed) offers some clues about why NB.1.8.1 may be gathering traction.
Using lab-based models, researchers found NB.1.8.1 had the strongest binding affinity to the human ACE2 receptor of several variants tested – suggesting it may infect cells more efficiently than earlier strains.
The study also looked at how well antibodies from vaccinated or previously infected people could neutralise or “block” the variant. Results showed the neutralising response of antibodies was around 1.5 times lower to NB.1.8.1 compared to another recent variant, LP.8.1.1.
This means it’s possible a person infected with NB.1.8.1 may be more likely to pass the virus on to someone else, compared to earlier variants.
What are the symptoms?
The evidence so far suggests NB.1.8.1 may spread more easily and may partially sidestep immunity from prior infections or vaccination. These factors could explain its rise in sequencing data.
But importantly, the WHO has not yet observed any evidence it causes more severe disease compared to other variants.
Reports suggest symptoms of NB.1.8.1 should align closely with other Omicron subvariants.
Common symptoms include sore throat, fatigue, fever, mild cough, muscle aches and nasal congestion. Gastrointestinal symptoms may also occur in some cases.
COVID is continuing to evolve. Joannii/Shutterstock How about the vaccine?
There’s potential for this variant to play a significant role in Australia’s winter respiratory season. Public health responses remain focused on close monitoring, continued genomic sequencing, and promoting the uptake of updated COVID boosters.
Even if neutralising antibody levels are modestly reduced against NB.1.8.1, the WHO has noted current COVID vaccines should still protect against severe disease with this variant.
The most recent booster available in Australia and many other countries targets JN.1, from which NB.1.8.1 is descended. So it makes sense it should still offer good protection.
Ahead of winter and with a new variant on the scene, now may be a good time to consider another COVID booster if you’re eligible. For some people, particularly those who are medically vulnerable, COVID can still be a serious disease.
Lara Herrero, Associate Professor and Research Leader in Virology and Infectious Disease, Griffith University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Pumpkin Protein Crackers
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.
Ten of these (give or take what size you make them) will give you the 20g protein that most people’s body’s can use at a time. Five of these plus some of one of the dips we list at the bottom will also do it:
You will need
- 1 cup chickpea flour (also called gram flour or garbanzo bean flour)
- 2 tbsp pumpkin seeds
- 1 tbsp chia seeds
- 1 tsp baking powder
- ¼ tsp MSG or ½ tsp low-sodium salt
- 2 tbsp extra virgin olive oil
Method
(we suggest you read everything at least once before doing anything)
1) Preheat the oven to 350℉ / 180℃.
2) Combine the dry ingredients in a mixing bowl, and mix thoroughly.
3) Add the oil, and mix thoroughly.
4) Add water, 1 tbsp at a time, mixing thoroughly until the mixture comes together and you have a dough ball. You’ll probably need 3–4 tbsp in total, but do add them one at a time.
5) Roll out the dough as thinly and evenly as you can between two sheets of baking paper. Remove the top layer of the paper, and slice the dough into squares or triangles. You could use a cookie-cutter to make other shapes if you like, but then you’ll need to repeat the rolling to use up the offcuts. So we recommend squares or triangles at least for your first go.
6) Bake them in the oven for 12–15 minutes or until golden and crispy. Enjoy immediately or keep in an airtight container.
Enjoy!
Want to learn more?
For those interested in some things to go with what we have going on today:
- Muhammara ← this is a very nutritionally-dense dip (not to mention tasty; seriously, check out these flavors)
- Hero Homemade Hummus ← a classic
- Plant-Based Healthy Cream Cheese ← also a very respectable option
Take care!
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How To Do A Forward Fold For The First Time
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Often considered to be an important test of flexibility (“can you touch your toes?”), here’s how to do it:
Step by step…
The purpose of the forward fold, aside from showing off “look I can do it”, is to stretch both the hamstrings and the entire back, including the lower spine. On the way to being able to do such, you can also do a half fold (halfway lift), which elongates the spine and actively engages the muscles that will be needed for the full fold:
- Set your feet and knees: place your feet hip-distance apart for comfort and balance; keep your knees softly bent to allow your torso to come close to your thighs and the back of your pelvis to shift backwards
- Fold from the hips: hinge forwards while maintaining bent knees and a tight torso-to-thigh connection—this ensures getting a proper stretch in your hamstrings and lower back
- Choose an arm variation: let your arms hang ragdoll-style, then hold your elbows, place hands on floor (or on blocks, or feet, or ankles—wherever you can get to, for now)
- Intensify mindfully: push your hips upwards while keeping your belly close to your thighs (for an extra stretch you can pull on your feet or ankles while imagining lifting your heels but not actually doing so)
- Enter the pose: you can fold from standing, from a crouch (with torso-thigh contact already in place), or by stepping forwards from down dog in vinyasa sequences if that’s your thing
- Transition to a half forward fold: from your fold, inhale and lift your body halfway—straighten your spine, push your pelvis backwards, and extend your chest forwards; your hands can rest on the floor, your shins, or even your thighs depending on your flexibility
- Activate your muscles: in the half fold, engage your core to hold your torso up, draw your shoulders away from your ears, and lift your kneecaps to activate your quads—this creates a strong, active hamstring stretch
For more on all of this plus visual demonstrations that make it much easier, enjoy:
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Want to learn more?
You might also like:
Tight Hamstrings? Here’s A Test To Know If It’s Actually Your Sciatic Nerve
Take care!
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
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
