It’s On Me – by Dr. Sara Kuburic

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This isn’t about bootstrapping and nor is it a motivational pep talk. What it is, however, is a wake-up call for the wayward, and that doesn’t mean “disaffected youth” or such. Rather, therapist Dr. Sara Kuburic tackles the problem of self-loss.

It’s about when we get so caught up in what we need to do, should do, are expected to do, are in a rut of doing… That we forget to also live. After all, we only get one shot at life so far as we know, so we might as well live it in whatever way is right for us.

That probably doesn’t mean a life of going through the motions.

The writing style here is personal and direct, and it makes for quite compelling reading from start to finish.

Bottom line: if ever you find yourself errantly sleepwalking through life and would like to change that, this is a book for you.

Click here to check out It’s On Me, and take control of what’s yours!

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  • Body on Fire – by Dr. Monica Aggarwal and Dr. Jyothi Rao

    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.

    There are times when you do really need a doctor, not a dietician. But there are also times when a doctor will prescribe something for the symptom, leaving the underlying issue untouched. If only there were a way to have the best of both worlds!

    That’s where Drs. Rao and Aggarwal come in. They’re both medical doctors… with a keen interest in nutrition and healthy lifestyle changes to make us less sick such that we have less need to go to the doctor at all.

    Best of all, they understand—while some things are true for everyone—there’s not a one-size-fits all diet or exercise regime or even sleep setup.

    So instead, they take us hand-in-hand (chapter by chapter!) through the various parts of our life (including our diet) that might need tweaking. Each of these changes, if taken up, promise a net improvement that becomes synergistic with the other changes. There’s a degree of biofeedback involved, and listening to your body, to be sure of what’s really best for you, not what merely should be best for you on paper.

    The writing style is accessible while science-heavy. They don’t assume prior knowledge, and/but they sure deliver a lot. The book is more text than images, but there are plenty of medical diagrams, explanations, charts, and the like. You will feed like a medical student! And it’s very much worth studying.

    Bottom line: highly recommendable even if you don’t have inflammation issues, and worth its weight in gold if you do.

    Get your copy of Body on Fire from Amazon today!

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  • Savory Protein Crêpe

    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.

    Pancakes have a bad reputation healthwise, but they don’t have to be so. Here’s a very healthy crêpe recipe, with around 20g of protein per serving (which is about how much protein most people’s body’s can use at one sitting) and a healthy dose of fiber too:

    You will need

    Per crêpe:

    • ½ cup milk (your preference what kind; we recommend oat milk for this)
    • 2 oz chickpea flour (also called garbanzo bean flour, or gram flour)
    • 1 tsp nutritional yeast
    • 1 tsp ras el-hanout (optional but tasty and contains an array of beneficial phytochemicals)
    • 1 tsp dried mixed herbs
    • ⅛ tsp MSG or ¼ tsp low-sodium salt

    For the filling (also per crêpe):

    • 6 cherry tomatoes, halved
    • Small handful baby spinach
    • Extra virgin olive oil

    Method

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

    1) Mix the dry crêpe ingredients in a bowl, and then stir in the milk, whisking to mix thoroughly. Leave to stand for at least 5 minutes.

    2) Meanwhile, heat a little olive oil in a skillet, add the tomatoes and fry for 1 minute, before adding the spinach, stirring, and turning off the heat. As soon as the spinach begins to wilt, set it aside.

    3) Heat a little olive oil either in the same skillet (having been carefully wiped clean) or a crêpe pan if you have one, and pour in a little of the batter you made, tipping the pan so that it coats the pan evenly and thinly. Once the top is set, jiggle the pan to see that it’s not stuck, and then flip your crêpe to finish on the other side.

    If you’re not confident of your pancake-tossing skills, or your pan isn’t good enough quality to permit this, you can slide it out onto a heatproof chopping board, and use that to carefully turn it back into the pan to finish the other side.

    4) Add the filling to one half of the crêpe, and fold it over, pushing down at the edges with a spatula to make a seal, cooking for another 30 seconds or so. Alternatively, you can just serve a stack of crêpes and add the filling at the table, folding or rolling per personal preference:

    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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  • Women are less likely to receive CPR than men. Training on manikins with breasts could help

    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.

    If someone’s heart suddenly stops beating, they may only have minutes to live. Doing CPR (cardiopulmonary resusciation) can increase their chances of survival. CPR makes sure blood keeps pumping, providing oxygen to the brain and vital organs until specialist treatment arrives.

    But research shows bystanders are less likely to intervene to perform CPR when that person is a woman. A recent Australian study analysed 4,491 cardiac arrests between 2017–19 and found bystanders were more likely to give CPR to men (74%) than women (65%).

    Could this partly be because CPR training dummies (known as manikins) don’t have breasts? Our new research looked at manikins available worldwide to train people in performing CPR and found 95% are flat-chested.

    Anatomically, breasts don’t change CPR technique. But they may influence whether people attempt it – and hesitation in these crucial moments could mean the difference between life and death.

    Pixel-Shot/Shutterstock

    Heart health disparities

    Cardiovascular diseases – including heart disease, stroke and cardiac arrest – are the leading cause of death for women across the world.

    But if a woman has a cardiac arrest outside hospital (meaning her heart stops pumping properly), she is 10% less likely to receive CPR than a man. Women are also less likely to survive CPR and more likely to have brain damage following cardiac arrests.

    People cross a busy street in lined with trees in Melbourne.
    Bystanders are less likely to intervene if a woman needs CPR, compared to a man. doublelee/Shutterstock

    These are just some of many unequal health outcomes women experience, along with transgender and non-binary people. Compared to men, their symptoms are more likely to be dismissed or misdiagnosed, or it may take longer for them to receive a diagnosis.

    Bystander reluctance

    There is also increasing evidence women are less likely to receive CPR compared to men.

    This may be partly due to bystander concerns they’ll be accused of sexual harassment, worry they might cause damage (in some cases based on a perception women are more “frail”) and discomfort about touching a woman’s breast.

    Bystanders may also have trouble recognising a woman is experiencing a cardiac arrest.

    Even in simulations of scenarios, researchers have found those who intervened were less likely to remove a woman’s clothing to prepare for resuscitation, compared to men. And women were less likely to receive CPR or defibrillation (an electric charge to restart the heart) – even when the training was an online game that didn’t involve touching anyone.

    There is evidence that how people act in resuscitation training scenarios mirrors what they do in real emergencies. This means it’s vital to train people to recognise a cardiac arrest and be prepared to intervene, across genders and body types.

    Skewed to male bodies

    Most CPR training resources feature male bodies, or don’t specify a sex. If the bodies don’t have breasts, it implies a male default.

    For example, a 2022 study looking at CPR training across North, Central and South America, found most manikins available were white (88%), male (94%) and lean (99%).

    A woman's hands press down on a male manikin torso wearing a blue jacket.
    It’s extremely rare for a manikin to have breasts or a larger body. M Isolation photo/Shutterstock

    These studies reflect what we see in our own work, training other health practitioners to do CPR. We have noticed all the manikins available to for training are flat-chested. One of us (Rebecca) found it difficult to find any training manikins with breasts.

    A single manikin with breasts

    Our new research investigated what CPR manikins are available and how diverse they are. We identified 20 CPR manikins on the global market in 2023. Manikins are usually a torso with a head and no arms.

    Of the 20 available, five (25%) were sold as “female” – but only one of these had breasts. That means 95% of available CPR training manikins were flat-chested.

    We also looked at other features of diversity, including skin tone and larger bodies. We found 65% had more than one skin tone available, but just one was a larger size body. More research is needed on how these aspects affect bystanders in giving CPR.

    Breasts don’t change CPR technique

    CPR technique doesn’t change when someone has breasts. The barriers are cultural. And while you might feel uncomfortable, starting CPR as soon as possible could save a life.

    Signs someone might need CPR include not breathing properly or at all, or not responding to you.

    To perform effective CPR, you should:

    • put the heel of your hand on the middle of their chest
    • put your other hand on the top of the first hand, and interlock fingers (keep your arms straight)
    • press down hard, to a depth of about 5cm before releasing
    • push the chest at a rate of 100-120 beats per minute (you can sing a song) in your head to help keep time!)

    https://www.youtube.com/embed/Plse2FOkV4Q?wmode=transparent&start=94 An example of how to do CPR – with a flat-chested manikin.

    What about a defibrillator?

    You don’t need to remove someone’s bra to perform CPR. But you may need to if a defibrillator is required.

    A defibrillator is a device that applies an electric charge to restore the heartbeat. A bra with an underwire could cause a slight burn to the skin when the debrillator’s pads apply the electric charge. But if you can’t remove the bra, don’t let it delay care.

    What should change?

    Our research highlights the need for a range of CPR training manikins with breasts, as well as different body sizes.

    Training resources need to better prepare people to intervene and perform CPR on people with breasts. We also need greater education about women’s risk of getting and dying from heart-related diseases.

    Jessica Stokes-Parish, Assistant Professor in Medicine, Bond University and Rebecca A. Szabo, Honorary Senior Lecturer in Critical Care and Obstetrics, Gynaecology and Newborn Health, The University of Melbourne

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

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Related Posts

  • How to Be Your Own Therapist – by Owen O’Kane
  • Sleep Smarter – by Shawn Stevenson

    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.

    You probably know to avoid blue light before bed, put a curfew on the caffeine, and have fresh bedding. So, what does this book offer that’s new?

    As the subtitle suggests, it’s 21 tips for better sleep, so if even half of them are new, then it’ll still be adding value.

    This is a book review, not a book summary, but to give an idea of the kind of thing you might not already know: there’s a section on bedroom houseplants! For example…

    • Which plants filter the air best according to NASA, rather than “according to tradition”
    • Which plants will thrive in what will hopefully be a cool dark environment
    • Which plants produce oxygen even at night, rather than just during the day

    The writing style is personable without losing clarity or objectivity:

    • We read personal anecdotes, and we read science
    • We get “I tried this”, and we get “this sleep study found such-and-such”
    • We get not just the “what”, but also the “why” and the “how”

    We get the little changes that make a big differencesometimes the difference between something working or not!

    Bottom line: if you’d like to get better sleep and a blue light filter hasn’t wowed you and changed your life, this book will bring your sleep knowledge (and practice) to the next level.

    Click here to check out Sleep Smarter, and if those 21 ways improve your sleep 5% each, just think what that total can do for your life!

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  • 50 Ways To Rewire Your Anxious Brain – by Dr. Catherine Pittman & Dr. Maha Zayed-Hoffman

    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.

    The book is divided into sections:

    1. Calming the amygdala
    2. Rewiring the amygdala
    3. Calming the cortex
    4. Resisting cortex traps

    …each with a dozen or so ways to do exactly what it says in the title: rewire your anxious brain.

    The authors take the stance that since our brain is changing all the time, we might as well choose the direction we prefer. They then set out to provide the tools for the lay reader to do that, and (in that fourth section we mentioned) how to avoid accidentally doing the opposite, no matter how tempting doing the opposite may be.

    For a book written by two PhD scientists where a large portion of it is about neuroscience, the style is very light pop science (just a few in-line citations every few pages, where they couldn’t resist the urge), and the focus is on being useful to the reader throughout. This all makes for reassuringly science-based but accessibly readable book.

    The fact that the main material comes in the form of 50 very short chapters also makes it a lot more readable for those for whom sitting down to read a lot at a time can be off-putting.

    Bottom line: if you experience anxiety and would like to experience it less, this book will guide you through how to get there.

    Click here to check out 50 Ways To Rewire Your Anxious Brain, and rewire your anxious brain!

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  • Apples vs Figs – Which is Healthier?

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    Our Verdict

    When comparing apples to figs, we picked the figs.

    Why?

    These two fruits are both known for being quite rich in sugar (but also rich in fiber, which offsets it metabolically), and indeed their macros are quite similar. That said, figs have slightly more protein, fiber, and carbs. Both are considered low glycemic index foods. We can consider this category a tie, or perhaps a nominal win for apples, whose glycemic index is the lower of the two. But since figs’ GI is also low, it’s really not a deciding factor.

    In terms of vitamins, apples have more of vitamins C and E, while figs have more of vitamins A, B1, B2, B3, B5, B6, B9, and choline, with noteworthy margins of difference. A clear for figs here.

    When it comes to minerals, apples are not higher in any minerals, while figs are several times higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. An overwhelming win for figs.

    Of course, enjoy either or both, but if you want nutritional density, apples simply cannot compete with figs.

    Want to learn more?

    You might like to read:

    Which Sugars Are Healthier, And Which Are Just The Same?

    Take care!

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