Kidney Beans vs Chickpeas – Which is Healthier?
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Our Verdict
When comparing kidney beans to chickpeas, we picked the chickpeas.
Why?
Both are great! But there’s a clear winner here today:
In terms of macros, chickpeas have more protein, carbs, and fiber, making them the more nutrient-dense option in this category.
In the category of vitamins, kidney beans have more of vitamins B1, B3, and K, while chickpeas have more of vitamins A, B2, B5, B6, B7, B9, C, E, and choline, taking the victory again here.
When it comes to minerals, it’s a similar story: kidney beans have more potassium, while chickpeas have more calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc. Another easy win for chickpeas.
Adding up the three wins makes chickpeas the clear overall winner, but of course, as ever, enjoy either or both; diversity is good!
Want to learn more?
You might like to read:
What’s Your Plant Diversity Score?
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5 Steps To Quit Sugar Easily
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Sugar is one of the least healthy things that most people consume, yet because it’s so prevalent, it can also be tricky to avoid at first, and the cravings can also be a challenge. So, how to quit it?
Step by step
Dr. Mike Hansen recommends the following steps:
- Be aware: a lot of sugar consumption is without realizing it or thinking about it, because of how common it is for there to be added sugar in things we might purchase ready-made, even supposedly healthy things like yogurts, or easy-to-disregard things like condiments.
- Recognize sugar addiction: a controversial topic, but Dr. Hansen comes down squarely on the side of “yes, it’s an addiction”. He wants us to understand more about the mechanics of how this happens, and what it does to us.
- Reduce gradually: instead of going “cold turkey”, he recommends we avoid withdrawal symptoms by first cutting back on liquid sugars like sodas, juices, and syrups, before eliminating solid sugar-heavy things like candy, sugar cookies, etc, and finally the more insidious “why did they put sugar in this?” added-sugar products.
- Find healthy alternatives: simple like-for-like substitutions; whole fruits instead of juices/smoothies, for example. 10almonds tip: stuffing dates with an almond each makes it very much like eating chocolate, experientially!
- Manage cravings: Dr. Hansen recommends distraction, and focusing on upping other healthy habits such as hydration, exercise, and getting more vegetables.
For more on each of these, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
- Which Sugars Are Healthier, And Which Are Just The Same?
- Mythbusting The Not-So-Sweet Science Of Sugar Addiction
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How To Fix Wrist Pain
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A wrist injury can make so many everyday activities difficult, so it’s natural to want it back in working order as quickly as possible, and pain-free. Here’s how:
Rest *And* Exercise (But: Correctly)
The key is both resting and exercising the wrist, in the right ways.
First let’s understand what goes wrong: pain on the outer side of the wrist is often due to a Triangular Fibro-Cartilage Complex (TFCC) injury, a structure that stabilizes wrist joints during movements like pronation, supination, and displacement (i.e. normal movements in various directions). Injury usually results from compressive loading during ulnar deviation, forceful wrist extension, or impact (e.g. falls, hits, or repetitive sports motions like batting).
Now for how the problem is diagnosed: physiotherapists perform the “Piano Key Test” (pressing down the ulna styloid to check for pain) and for extra fun, the “Pain Reproduction Test” (compression and rotation of the wrist). You can see both of these in the video. As for why these tests are done, it’s because tendonitis of the wrist extensors must also be ruled out before confirming a TFCC injury.
Initial treatment (0–6 weeks): in the first week after injury, brace, protect, and ice the wrist. Healing may take 2 days to 6 weeks. During this time, keep fingers moving (e.g., finger opposition) and lightly load the wrist only with the palm facing inward (i.e. classic groceries-carrying position, or “farmer’s walk”) to prevent stiffness, while avoiding positions that could worsen the injury.
Post-acute care and mobility: once the pain and swelling subside, remove the brace and start gentle wrist stretches (flexion, extension, radial and ulnar deviation), but avoid pronation and supination initially to prevent re-injury (see video if unsure about these terms). Apply gentle heat to increase blood flow and promote recovery.
Long-term recovery and strengthening: if the pain persists, gently massage the ulnar side to reduce scar tissue buildup—stop if the pain worsens. Begin strengthening exercises using weights, resistance bands, or bottles to work on flexion, extension, and deviations (10 reps, 3 sets). Gradually reintroduce pronation and supination using a hammer, increasing resistance by adjusting your grip position (i.e. near the weight or nearer the other end, to make it easier or harder, respectively). Finish with grip strength exercises using a squishy ball (10–15 reps) to strengthen wrist muscles and tendons.
For more on all of this plus visual demonstrations, enjoy:
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Want to learn more?
You might also like:
Yoga Wrist Strength – 5 Minute Wrist Exercise Routine ← for if your wrists are fine now and you’d like them to stay that way!
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‘I went out and I had a cry’: what aged-care staff say about their grief when residents die
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As our population ages, we’re living longer and dying older. End-of-life care is therefore an increasingly important part of aged care. In Australia, around 50% of people aged over 85 die in an aged care home.
But what does this mean for those who work in aged care? Research suggests aged-care staff experience a unique type of grief when residents die. However, their grief often goes unrecognised, and they may be left with insufficient support.
Maskot/Getty Images Forming relationships over time
Aged-care staff don’t just do tasks such as helping with showering or delivering meals, but engage actively and connect with residents.
In our own research we’ve spoken with aged-care staff who care for older people both in aged-care facilities and in their own homes.
Aged-care staff are aware many of those they look after will die, and that they have a role in supporting older people as they come to the end of their life. In their caring role, they will often form meaningful and rewarding relationships with the older people in their care.
As a result, when the older person dies, this can be a source of profound loss for aged-care workers. As one told us:
I know I cry over some of them that die […] You spend time with them and you love them.
Some aged-care workers we interviewed talked about being present with the older person, talking to them or holding their hands as they died. Others spoke of how they shed tears for the person who had died, but that the tears were also for their loss, because they have known the older person and been involved in their life.
I think what made it worse was when her breathing got very shallow, and I knew she was coming to the end. I did go out. I told her I was going out for a minute. I went out and I had a cry because I wish that I could have saved her, but I knew that I couldn’t.
Sometimes aged-care staff indicated there wasn’t an opportunity for them to say goodbye or be acknowledged as someone who had suffered a loss, even if they had been providing care to the person for a number of months or years. One aged-care worker noted:
If people die in hospital, that’s another grief. Because they don’t get to say goodbye. Often the hospital won’t tell you.
Aged-care staff often must also support families and loved ones as they come to terms with the death of a parent, relative or friend. This can add to the to the emotional toll for staff who may be experiencing their own feelings of grief.
Cumulative grief
Repeated experiences of death can lead to cumulative grief and emotional strain. While staff saw meaning and value in their work, they also found regular exposure to death challenging.
One staff member told us that with time and seeing multiple deaths, you can “feel a little robotic. Because you’ve had to become that way to manage”.
Organisational issues such as staff shortages or high workloads can also exacerbate these feelings of burnout and dissatisfaction. Staff highlighted the need for support in coping.
Sometimes all you want to do is talk. You don’t need someone to solve anything for you. You just want to be heard.
Supporting aged-care staff to manage their grief
Aged-care organisations must take steps to support the wellbeing of their workforce, including acknowledging the grief many feel when older people die.
Following the death of an older person, offering support to staff who have worked closely with that person and acknowledging the emotional bonds that existed are powerful ways of recognising and validating staff grief. Simply asking the staff member how they are going or giving them the chance to take some time to process that the person has died is a good place to start.
Workplaces should also encourage self-care more broadly, promoting activities such as taking scheduled breaks, connecting with colleagues, and prioritising time for relaxation and physical activities. Staff value workplaces that encourage, normalise, and support their self-care practices.
We also need to look at how we can normalise the ability to talk about death and dying within our families and communities. A reluctance to recognise death as part of life can add to the emotional load staff carry, especially if families see dying as a failure of care.
Conversely, aged-care staff have consistently told us how meaningful it is to receive positive feedback and acknowledgement from families. As one worker recalled:
We had a death over the weekend. A really long-term resident here. And the daughter drove in especially this morning to tell me what fantastic care she had. That makes me feel better, that what we’re doing is right.
As members of families and communities, we need to recognise aged-care workers are uniquely vulnerable to feelings of grief and loss, often having built relationships with those in their care over months or years. Supporting the wellbeing of this important workforce supports them to continue to care for us and our loved ones as we age and come to the end of our lives.
Jennifer Tieman, Matthew Flinders Professor and Director of the Research Centre for Palliative Care, Death and Dying, Flinders University and Priyanka Vandersman, Senior Research Fellow, College of Nursing and Health Sciences, Flinders University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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How to handle teen ‘big feelings’ as the social media ban kicks in
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Watching your teenager grieve the loss of their social media account can be confronting. Many are genuinely distressed or struggling with the change, and many parents are unsure how to respond.
Australia’s social media ban, which started this week, means teens under the age of 16, have lost accounts to platforms such as TikTok, Snapchat and Instagram.
These are the platforms they relied on to talk to friends, find support, follow interests, or decompress after school.
While some teens feel relieved or not fussed, many are feeling sad, worried, powerless, helpless, disappointed or angry.
These aren’t signs of entitlement. They’re signs your teen may need support. https://www.youtube.com/embed/u4KrMG6H0zg?wmode=transparent&start=0 A mixed bag: here’s what more than 17,000 teenagers think of the ban.
Maskot/Getty Why losing social media hits some teens hard
There’s a neurological reason why the loss of social media can hit teens so hard.
Adolescence is a period of enormous social, neurological and emotional change. Teen brains are wired for peer connection, and their brains become more sensitive to feedback from their peers. Meanwhile the brain regions responsible for impulse control, managing strong emotions and long-term planning are still developing.
When teens say losing social media feels like being “cut off”, they aren’t being dramatic. Their neurological systems are reacting to a loss of social reinforcement.
Connect and validate their feelings
If your teen is upset, the instinct might be to justify the government’s decision or to explain why life offline is healthier. However, advice lands badly when a young person feels unheard. Teens often perceive even well-meaning advice as criticism.
Accepting their feelings about the changes helps validate their experience. You can say:
Feeling angry or sad makes total sense. I know you used those sites to stay connected with your friends.
Losing your account feels huge. It’s a big change to deal with.
Then pause and listen.
Or you can sit with them without saying much. Some teens prefer parents to just listen sympathetically.
Supporting your teen doesn’t mean you agree with their perspective. It means you’re acknowledging their emotional reality. When teens feel understood, they become more open to talking – and eventually, to problem-solving.
The first two weeks may be the toughest. Some teens may experience grief and withdrawal-like symptoms: boredom, anxiety, irritability, restlessness and a powerful urge to “just check once”.
Help teens understand these reactions are normal. Social media platforms are designed to keep users hooked.
Understand the ‘why’ together
It might help to explore the governement’s concerns about social media with your teen – but not as a lecture. The ban isn’t about social media being inherently bad, but about how platforms are designed.
You can talk about algorithms maximising engagement using the same mechanisms as gambling to encourage dependence and addiction. Or you can talk about how feeds are personalised to keep users scrolling for longer.
Ask your teen what they think about these concerns. This isn’t about convincing them the ban is right, but developing their awareness of how digital platforms work. This prepares them for use when they’re older.
Help teens rebuild what social media gave them
To support your teen, it helps to understand the function social media played in their life. Was it to:
- connect with friends?
- find community around a niche interest or identity?
- share creative work, or find outlets for self-expression?
- de-stress after a busy day?
- know what others are talking about?
Once you understand this, you can help them find alternatives that genuinely meet their needs. They might be able to maintain:
- connection by organising a get-together, make FaceTime calls, join clubs, or have group chats on allowed platforms
- creativity by finding other outlets such as photography, video-making, music, writing, art, or gaming communities with safe age settings
- relaxation by reading, exercise, podcasts, nature time, shows you can watch together.
Many teens won’t immediately know what they want to try. They may need time and space to have their feelings first. Once they are ready, inviting them to brainstorm a few options (without pressuring them) can help.
Problem-solve together, notice efforts
Once emotions settle, gently shift to collaborative problem-solving. You can ask:
What’s been the hardest part this week?
How could we help you stay connected in ways that are allowed?
What would make this change even a tiny bit easier?
Let your teen lead. Young people are much more likely to follow through on strategies they helped design.
Even small signs of coping deserve acknowledgement. You can say:
I can see you’ve been finding other ways to talk to friends. That takes maturity.
I’m proud of how open you’ve been about how you’re feeling.
But if something doesn’t work, treat it like an experiment. You can say:
OK, that didn’t help as much as we hoped. What else could we try?
Check in later
For teens, losing social media isn’t simply losing an app. It can feel like losing a community, a creative outlet, or a place where they felt understood.
Keep an eye out and offer opportunities to check in with how they are going. This ensures teens don’t navigate this transition alone or become secretive – and that your relationship remains a source of support.
The eSafety Commissioner website explains why the rules were brought in and how they will work; youth mental health service headspace has seven tips for navigating the social media ban; the Raising Children’s website explains how teens use technology for entertainment; tips for digital wellness and how to draw up a “contract” for use of a child’s first phone are also available.
Christiane Kehoe, Senior Lecturer in Psychiatry, The University of Melbourne and Elizabeth Westrupp, Associate Professor in Psychology, Deakin University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Banana vs Plum – Which is Healthier?
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.
Our Verdict
When comparing bananas to plums, we picked the bananas.
Why?
Both are great! But…
In terms of macros, bananas have nearly 2x the fiber, as well as more carbs and protein, winning this round.
In the category of vitamins, bananas have more of vitamins B1, B2, B3, B5, B6, B7, and B9 (all those B vitamins; easy to remember, as it’s B for banana!), while plums have more of vitamins A, E, and K, giving bananas a 7:3 win here.
Looking at minerals, bananas have more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while plums have slightly more calcium, for an overwhelming win to bananas in this round.
In other considerations, plums do have some cancer-killing properties that bananas can’t boast, so that is a point in their favor.
Adding up the sections makes for a clear overall win for bananas, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
Top 8 Fruits That Prevent & Kill Cancer
Enjoy!
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Gut-Positive Pot Noodles
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Everything we consume either improves our health a little or worsens it. Pot noodles aren’t generally the healthiest foods, but these ones sure are! There’s quite a range of fiber in this, including the soluble fiber of the noodles themselves (which are, in fact, mostly fiber and water). As a bonus, the glucomannan in the noodles promotes feelings of fullness, notwithstanding its negligible carb count. Of course, the protein in the edamame beans also counts for satiety!
You will need
- ½ cup konjac noodles (also called shirataki), tossed in 1 tsp avocado oil (or sesame oil, if you don’t have avocado)
- 2 oz mangetout, thinly sliced
- 1 oz edamame beans
- ¼ carrot, grated
- 2 baby sweetcorn, cut in half lengthways
- 1 scallion, finely diced
- 1 heaped tsp crunchy peanut butter (omit if allergic)
- 1 tsp miso paste
- 1 tsp chili oil
- 1 tsp black pepper, coarse ground
- 1 tsp peeled-and-grated ginger
Method
(we suggest you read everything at least once before doing anything)
1) Layer a heat-resistant jar (mason jars are usually quite resistant to temperature changes) with the noodles and vegetables.
2) Combine the peanut butter, miso paste, and chili oil, black pepper, and ginger in a small bowl. Pour this dressing over the layered vegetables and noodles, and screw the lid on. Refrigerate until needed.
3) Add hot water to the jar and stir, to serve. If you prefer the vegetables to be more cooked, you can microwave (without the lid!) for a minute or two.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Making Friends With Your Gut (You Can Thank Us Later)
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
- 10 Ways To Balance Blood Sugars ← today’s recipe makes a perfect high-fiber, low-carb starter, per the hacks here
- Capsaicin For Weight Loss And Against Inflammation
- Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
- Ginger Does A Lot More Than You Think
Take care!
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