In Praise of Slowness – by Carl Honoré

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This isn’t just about “taking the time to smell the roses” although yes, that too. Rather, it’s mostly about looking at what drives us to speed everything up in the first place, and correcting where appropriate.

If your ancestors had time to eat fruit and lie in the sun, then why, with all of modern technology now available, are you harangued 16+ hours a day by the pressures of universally synchronized timepieces?

Honoré places a lot of the blame squarely on the industrial revolution; whereas previously our work would be limited by craftsmen who take a year to complete something, or the pace of animals in a field, now humans had to keep up with the very machines that were supposed to serve us—and it’s only got worse from there.

This book takes a tour of many areas affected by this artificial “need for speed”, and how it harms not just our work-life balance, but also our eating habits, the medical attention we get, and even our love lives.

The prescription is deceptively simple, “slow down”. But Honoré dedicates the final three chapters of the book to the “how” of this, when of course there’s a lot the outside world will not accommodate—but where we can slow down, there’s good to be gained.

Bottom line: if you’ve ever felt that you could get all of your life into order if you could just pause the outside world for a week or two, this is the book for you.

Click here to check out In Praise of Slowness, and make time for what matters most!

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    Feast on plant diversity with our recipe: savory tofu balls in fragrant coconut sauce, a phytochemical powerhouse coupled with crunchy nuts and herbs.

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  • Build Strong Feet: Exercises To Strengthen Your Foot & Ankle

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    A lot depends on the health of our feet, especially when it comes to their strength and stability. But they often get quite neglected, when it comes to maintenance. Here’s how to help your feet keep the rest of your body in good condition:

    On a good footing

    The foot-specific exercises recommended here include:

    1. Active toe flexion/extension: curl and extend your toes
    2. Active toe adduction/abduction: use a towel for feedback this time as you spread your toes
    3. “Short foot” exercise: create an arch by bringing the base of your big toe towards your heel
    4. Resisted big toe flexion: use resistance bands; flex your big toe while controlling the others.
    5. Standing big toe flexion (isometric): press your big toe against an inclined surface as forcefully as you can
    6. Foot bridge exercise: hold your position with the front part of your feet on an elevated surface, to strengthen the arch.
    7. Heel raises: which can be progressed from basic to more advanced variations, increasing difficulty
    8. Ankle movements: dorsiflexion, inversion, etc, to increase mobility

    It’s important to also look after your general lower body strength and stability, including (for example) single-leg deadlifts, step-downs, and lunges

    Balance and proprioceptive exercises are good too, such as a static or dynamic one-leg balances, progressing to doing them with your eyes closed and/or on unstable surfaces (be careful, of course, and progress to this only when confident).

    For more on all of these, an explanation of the anatomy, some other exercises too, and visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like to read:

    Steps For Keeping Your Feet A Healthy Foundation

    Take care!

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  • Glucose Revolution – by Jessie Inchauspé

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    While we all know that keeping balanced blood sugars is important for all us (be we diabetic, pre-diabetic, or not at all), it can be a mystifying topic!

    Beyond a generic “sugar is bad”…

    • What does it all mean and how does it all work?
    • Should we go low-carb?
    • What’s the deal with fruit?
    • Carbs or protein for breakfast?
    • Is “quick energy” ever a good thing?
    • How do starches weigh in again?

    It’s all so confusing!

    Happily, Jessie Inchauspé has the incredible trifecta of qualifications to help us: she’s a biochemist, a keen cook, and a great educator. What we mean by this latter is:

    Instead of dry textbook explanations, or “trust me” hand-waives, she explains biochemistry in a clear, simple, digestible (if you’ll pardon the pun) way with very helpful diagrams what things cause (or flatten) blood sugar spikes and how and why. If you read this book, you will understand, without guesswork or gaps, exactly what is happening on a physical level, and why and how her “10 hacks” work.

    Her “10 hacks” are explained so thoroughly that each gets a chapter of its own, but we’ll not keep them a mystery from you meanwhile, they are:

    1. Eat foods in the right order
    2. Add a green starter to your meals
    3. Stop counting calories
    4. Flatten your breakfast curve
    5. Have any type of sugar you like—they’re all the same
    6. Pick dessert over a sweet snack
    7. Reach for the vinegar before you eat
    8. After you eat, move
    9. If you have to snack, go savoury
    10. Put some clothes on your carbs

    She then finishes up with a collection of handy cheat-sheets and some of her own recipes.

    Bottom line: this isn’t just a “how-to” book. It gives the how-to, yes, but it also gives such good explanations that you’ll never be confused again by what’s going on in your glucose-related health.

    Get your copy of Jessie Inchauspé’s #1 international bestseller, “Glucose Revolution”, from Amazon today!

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  • Big Think’s #1 Antidote To Aging

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    Why This Video Is Important

    A lot of what we talk about here at 10almonds is focused on healthy aging. We want you – our lovely readers – to not only live for a long time, but also be healthy enough to enjoy that “long time”.

    We’ve talked about anything from Dr. Greger’s eight anti-aging interventions, to the specific benefits of resveratrol or metformin in combatting aging, to even reducing stress-induced aging.

    So, why is this video important? It goes beyond just talking about what we know about living longer, but also focuses on how we should live longer; there’s a big difference between living a long life but never leaving your house vs. living a long life beyond your front door.

    The Takeaways

    The core message that Big Think wants to convey is that our lifestyle is our best bet in slowing the aging process. Our bodies are adaptive systems, responding positively to healthy lifestyle choices. They focus on exercise: regular physical activity increases healthspan, consequently extending lifespan.

    A key takeaway is the difference between physical activity and exercise. While any movement counts as physical activity, exercise is a deliberate, health-focused activity. It benefits the brain by releasing growth factors that strengthen critical areas like the hippocampus and prefrontal cortex.

    The video encourages embracing physical activity in any form available to you, from gardening to walking. The goal isn’t to hit a specific number of steps but to stay active in a way that suits your lifestyle.

    Science may not solve death. Yet. But focusing on maintaining a healthy, functioning state for as long as possible is the real victory in the battle against aging. And, at the moment, exercise seems to be our best bet:

    How did you find that video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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Related Posts

  • The Polyvagal Theory – by Dr. Stephen Porges
  • Caramelized Caraway Cabbage

    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.

    Cabbage is an underrated vegetable for its many nutrients and its culinary potential—here’s a great way to make it a delectable starter or respectable side.

    You will need

    • 1 medium white cabbage, sliced into 1″ thick slabs
    • 1 tbsp extra-virgin olive oil
    • 1 tbsp caraway seeds
    • 1 tsp black pepper
    • ½ tsp turmeric
    • ¼ tsp MSG or ½ 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 non-cabbage ingredients in a small bowl, whisking to mix thoroughly—with a tiny whisk if you have one, but a fork will work if necessary.

    3) Arrange the cabbage slices on a lined baking tray and brush the seasoning-and-oil mixture over both sides of each slice.

    4) Roast for 20–25 minutes until the cabbage is tender and beginning to caramelize.

    5) 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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  • Using the”Task Zero” approach

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    Jonathan Frakes Asks You Things” Voice:

    • Do you ever find yourself in a room and wonder what you’re doing there?
    • Or set about a to-do list, but get quickly distracted by side-quests?
    • Finally get through to a person in a call center, they ask how they can help, and your mind goes blank?
    • Go to the supermarket and come out with six things, none of which were the one you came for?

    This is a “working memory” thing and you’re not alone. There’s a trick that can help keep you on track more often than not:

    Don’t try to overburden your working memory. It is very limited (this goes for everyone to a greater or lesser degree). Instead, hold only two tasks at once:

    • Task zero (what you are doing right now)
    • Task one (your next task)

    When you’ve completed task zero, task one becomes the new task zero, and you can populate a new task one from your to-do list.

    This way, you will always know what you’re doing right now, and what you’re doing next, and your focus will be so intent on task zero, that you will not get sidetracked by task seventeen!

    Happy focusing

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  • Drug companies pay doctors over A$11 million a year for travel and education. Here’s which specialties received the most

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    Drug companies are paying Australian doctors millions of dollars a year to fly to overseas conferences and meetings, give talks to other doctors, and to serve on advisory boards, our research shows.

    Our team analysed reports from major drug companies, in the first comprehensive analysis of its kind. We found drug companies paid more than A$33 million to doctors in the three years from late 2019 to late 2022 for these consultancies and expenses.

    We know this underestimates how much drug companies pay doctors as it leaves out the most common gift – food and drink – which drug companies in Australia do not declare.

    Due to COVID restrictions, the timescale we looked at included periods where doctors were likely to be travelling less and attending fewer in-person medical conferences. So we suspect current levels of drug company funding to be even higher, especially for travel.

    Monster Ztudio/Shutterstock

    What we did and what we found

    Since 2019, Medicines Australia, the trade association of the brand-name pharmaceutical industry, has published a centralised database of payments made to individual health professionals. This is the first comprehensive analysis of this database.

    We downloaded the data and matched doctors’ names with listings with the Australian Health Practitioner Regulation Agency (Ahpra). We then looked at how many doctors per medical specialty received industry payments and how much companies paid to each specialty.

    We found more than two-thirds of rheumatologists received industry payments. Rheumatologists often prescribe expensive new biologic drugs that suppress the immune system. These drugs are responsible for a substantial proportion of drug costs on the Pharmaceutical Benefits Scheme (PBS).

    The specialists who received the most funding as a group were cancer doctors (oncology/haematology specialists). They received over $6 million in payments.

    This is unsurprising given recently approved, expensive new cancer drugs. Some of these drugs are wonderful treatment advances; others offer minimal improvement in survival or quality of life.

    A 2023 study found doctors receiving industry payments were more likely to prescribe cancer treatments of low clinical value.

    Our analysis found some doctors with many small payments of a few hundred dollars. There were also instances of large individual payments.

    Why does all this matter?

    Doctors usually believe drug company promotion does not affect them. But research tells a different story. Industry payments can affect both doctors’ own prescribing decisions and those of their colleagues.

    A US study of meals provided to doctors – on average costing less than US$20 – found the more meals a doctor received, the more of the promoted drug they prescribed.

    Someone lifting a slice of pizza
    Pizza anyone? Even providing a cheap meal can influence prescribing. El Nariz/Shutterstock

    Another study found the more meals a doctor received from manufacturers of opioids (a class of strong painkillers), the more opioids they prescribed. Overprescribing played a key role in the opioid crisis in North America.

    Overall, a substantial body of research shows industry funding affects prescribing, including for drugs that are not a first choice because of poor effectiveness, safety or cost-effectiveness.

    Then there are doctors who act as “key opinion leaders” for companies. These include paid consultants who give talks to other doctors. An ex-industry employee who recruited doctors for such roles said:

    Key opinion leaders were salespeople for us, and we would routinely measure the return on our investment, by tracking prescriptions before and after their presentations […] If that speaker didn’t make the impact the company was looking for, then you wouldn’t invite them back.

    We know about payments to US doctors

    The best available evidence on the effects of pharmaceutical industry funding on prescribing comes from the US government-run program called Open Payments.

    Since 2013, all drug and device companies must report all payments over US$10 in value in any single year. Payment reports are linked to the promoted products, which allows researchers to compare doctors’ payments with their prescribing patterns.

    Analysis of this data, which involves hundreds of thousands of doctors, has indisputably shown promotional payments affect prescribing.

    Medical students on hospital grounds
    Medical students need to know about this. LightField Studios/Shutterstock

    US research also shows that doctors who had studied at medical schools that banned students receiving payments and gifts from drug companies were less likely to prescribe newer and more expensive drugs with limited evidence of benefit over existing drugs.

    In general, Australian medical faculties have weak or no restrictions on medical students seeing pharmaceutical sales representatives, receiving gifts, or attending industry-sponsored events during their clinical training. They also have no restrictions on academic staff holding consultancies with manufacturers whose products they feature in their teaching.

    So a first step to prevent undue pharmaceutical industry influence on prescribing decisions is to shelter medical students from this influence by having stronger conflict-of-interest policies, such as those mentioned above.

    A second is better guidance for individual doctors from professional organisations and regulators on the types of funding that is and is not acceptable. We believe no doctor actively involved in patient care should accept payments from a drug company for talks, international travel or consultancies.

    Third, if Medicines Australia is serious about transparency, it should require companies to list all payments – including those for food and drink – and to link health professionals’ names to their Ahpra registration numbers. This is similar to the reporting standard pharmaceutical companies follow in the US and would allow a more complete and clearer picture of what’s happening in Australia.

    Patients trust doctors to choose the best available treatments to meet their health needs, based on scientific evidence of safety and effectiveness. They don’t expect marketing to influence that choice.

    Barbara Mintzes, Professor, School of Pharmacy and Charles Perkins Centre, University of Sydney and Malcolm Forbes, Consultant psychiatrist and PhD candidate, Deakin University

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

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