Lime vs Starfruit – Which is Healthier?

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Our Verdict

When comparing lime to starfruit, we picked the starfruit.

Why?

In terms of macros, this one’s a tie with equal fiber, and similar carbs and minimal protein.

In the category of vitamins, lime has more of vitamins B1, B2, B6, and E, while starfruit has more of vitamins A, B3, B5, B7, B9, and C, winning in this round.

Looking at minerals next, lime has more calcium, iron, and phosphorus, while starfruit has more copper, magnesium, manganese, potassium, selenium, and zinc, winning another round.

Adding up the sections makes for an overall win for starfruit, but by all means enjoy either or both, as diversity is good!

Want to learn more?

You might like:

What’s Your Plant Diversity Score?

Enjoy!

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  • 3 Exercises To Recover Safely From Back Pain

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    If you’ve ever had serious back pain, you will know two things:

    • the road to recovery involves regaining your normal mobility, and your back’s inability to flex normally (something usually taken for granted) affects every little thing.
    • the idea of taking your back through any range of motion is a terrifying prospect, knowing that you could at any moment be flung into searing, paralysing pain.

    So, how to resolve this? How to address the former, while avoiding the consequences of the latter?

    Over-50s specialist physio, Will Harlow, gives us the 3 exercises he gave his mother (herself in her 60s) to successfully fix what was prognosed as a lifelong disability:

    Gently does it

    The key, he explains, is to exercise in a way that gently proves to your body that it’s safe to move again—as otherwise, you will have a subconscious psychological block stopping you allowing a return to full mobility, much as most people find it very difficult to deliberately give themselves a serious injury.

    As to how to do it, he gave her these three exercises, and recommends the same to us, should the need arise:

    1. Knee rolls: yes, knees. Not the most intuitive exercise for one’s back, but that’s the whole point: rolling one’s knees (description to follow in a moment) obliges one’s back to twist, just a little, while still being supported by whatever you’re lying on. As such, it’s done lying on your back with knees bent and lower back slightly flattened into the surface. Slowly roll both knees to one side, then return to center, starting with small movements to signal safety to the brain. Initially, the range should be limited—just a few inches side to side—to prevent spasms. Do 20 reps per side, repeat 3–4 times daily. Over time, range of motion improves, reducing stiffness and spasms. For Mrs. Harlow, it took six weeks to get the full range of motion.

    2. Seated forward flexion: an exercise that looks like it’s not remotely an exercise at all, but it’s actually a very important one*. Sit on a firm chair with hips and knees at 90°, feet flat, and legs slightly apart. With hands on thighs, slowly bend forward from the top of the spine, sliding hands down legs. Initially stop at the first sign of tightness or pain, then return. As flexibility improves, progress to touching the floor. This movement calms the central nervous system, proving to the brain that forward bending is safe. Do five reps, three to four times daily or when the back feels tight.

    3. The clam: lie on your side with the top leg to be worked, knees and hips bent at 90°, feet together. Roll slightly forwards, then lift the top knee without moving the rest of the body. Maintain strict form and stop if you feel the effort above the waistline (which means the back is working instead). This strengthens the gluteus medius and minimus—key for offloading the lower back. Continue until you feel a working ache below the waistline, then rest. Do multiple sets daily, together or spaced out.

    *it reminds this writer of last time I hurt my back, and I needed my son’s help to put my socks on, precisely because I could not perform this movement!

    For more on each of these, plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    How To Stop Pain From Spreading

    Take care!

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  • Quinoa vs Couscous – Which is Healthier?

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    Our Verdict

    When comparing quinoa to couscous, we picked the quinoa.

    Why?

    Firstly, quinoa is the least processed by far. Couscous, even if wholewheat, has by necessity been processed to make what is more or less the same general “stuff” as pasta. Now, the degree to which something has or has not been processed is a common indicator of healthiness, but not necessarily declarative. There are some processed foods that are healthy (e.g. many fermented products) and there are some unprocessed plant or animal products that can kill you (e.g. red meat’s health risks, or the wrong mushrooms). But in this case—quinoa vs couscous—it’s all borne out pretty much as expected.

    For the purposes of the following comparisons, we’ll be looking at uncooked/dry weights.

    In terms of macros, quinoa has a little more protein, slightly lower carbs, and several times the fiber. The amino acids making up quinoa’s protein are also much more varied.

    In the category of vitamins, quinoa has more of vitamins A, B1, B2, B6, and B9, while couscous boasts a little more of vitamins B3 and B5. Given the respective margins of difference, as well as the total vitamins contained, this category is an easy win for quinoa.

    When it comes to minerals, this one’s not even more clear. Quinoa has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Couscous, meanwhile has more of just one mineral: sodium. So, maybe not one you want more of.

    All in all, today’s is an easy pick: quinoa!

    Want to learn more?

    You might like to read:

    Take care!

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  • Three Daily Servings of Beans?

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    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

    ❝Not crazy about the Dr.s food advice. Beans 3X a day?❞

    For reference, this is in response to our recent article on the topic of 12 things to aim to get a certain amount of each day:

    Dr. Greger’s Daily Dozen

    So, there are a couple of things to look at here:

    Firstly, don’t worry, it’s a guideline and an aim. If you don’t hit it on a given day, there is always tomorrow. It’s just good to know what one is aiming for, because without knowing that, achieving it will be a lot less likely!

    Secondly, the beans/legumes/pulses category says three servings, but the example serving sizes are quite small, e.g. ½ cup cooked beans, or ¼ cup hummus. And also as you notice, dips/pastes/sauces made from beans count too. So given the portion sizes, you could easily get two servings in by breakfast (and two servings of whole grains, too) if you enjoy frijoles refritos, for example. Many of the recipes we share on this site have “stealth” beans/legumes/pulses in this fashion

    Take care!

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  • How To Pick the Right Cosmetic Surgeon

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    The debate over which doctors are best qualified to perform cosmetic surgery — and who gets the best results for patients — has raged for decades.

    Here’s why: A state-issued medical license grants a physician what a Federation of State Medical Boards policy statement called the “privilege of practicing the full breadth of medicine.”

    That policy leaves the door open for any licensed doctor to perform cosmetic surgery after scant training, such as a weekend course in liposuction, and some doctors have done just that.

    The federation adds that doctors “have a professional and ethical duty to put their patients’ best interests before their own and only offer treatments to patients that they are able to provide competently.”

    But what credentials surgeons should hold and be permitted to advertise — the use of the term “board-certified,” in particular — remains contentious. And, for patients, figuring out which of those credentials and marketing claims to trust, and how to steer clear of doctors with troubled pasts, can be a challenge.

    Here are tips for picking a cosmetic surgeon:

    Do a background check.

    The Federation of State Medical Boards operates an online site with information about a doctor’s practice history, including disciplinary actions. The federation also lists contacts for each state medical board. Many states compile profiles of doctors with details about their training and practice history. Some include medical malpractice payments to patients who filed suit.

    Understand board certification.

    In the field of cosmetic surgery, the American Board of Medical Specialties recognizes only the American Board of Plastic Surgery, which requires a minimum of three years training in plastic surgery as well as a written and oral exam.

    Board-certified members of the American Society of Plastic Surgeons decry what they see as doctors with less training infringing on their territory, by citing unrecognized certifying boards to buff their credentials, among other things. The society posts a directory of its members here.

    “A lot of people say they do plastic surgery,” said society president Scott Hollenbeck. “It’s confusing to patients.” The plastic surgery board “is the only one that is legitimate.”

    Not so fast, say more than 400 surgeons nationwide who are certified by an alternative board called the American Board of Cosmetic Surgery.

    The group says it accepts only doctors who have completed a residency training program in a surgical specialty, taken a one-year fellowship in cosmetic surgery, and passed a test of their competence and knowledge.

    Yet the group has struggled to gain broad acceptance, it says, because of pushback from the plastic surgeons.

    Jeffrey Swetnam, an Arkansas cosmetic surgeon and president of the American Board of Cosmetic Surgery, told KFF Health News that plastic surgeons have long sought to beat back competitors. Swetnam said that plastic surgery training focuses on a broad range of reconstructive operations, including cosmetic procedures, while members of his group focus exclusively on cosmetic operations.

    “This whole deal is a money grab, a turf war over money,” he said.

    In April, for example, Florida’s medical board rejected a request by cosmetic surgeons that they be permitted to advertise board certification without adding the caveat that their board is not recognized by the American Board of Medical Specialties.

    In some cases, state medical licensing boards have disciplined doctors for allegedly misstating their credentials.

    One was Kenneth Adams, a board-certified emergency medicine specialist, who opened Premier Liposuction in Las Vegas after taking a two-day course in liposuction and fat transfer, according to Nevada’s medical licensing board. In a civil complaint in April 2024, the board accused Adams of practicing “beyond the scope of his license.”

    The complaint alleged that Adams’ advertising “misleads the public that his certification in Emergency Medicine provides the necessary training to perform liposuction surgery to inflate his credentials and induce patients to seek his services.”

    Adams settled the case in November. The settlement prohibited him from performing liposuction, fined him $3,000, and issued him a letter of reprimand.

    The American Board of Medical Specialties runs a website for checking a doctor’s board certification in recognized specialties, including plastic surgery.

    Check for court action.

    Some jurisdictions have posted dockets online, which can be searched by name to find lawsuits, though many charge for access and copies, costs that can add up fast. Gerald Hickson, a physician researcher at Vanderbilt University and expert on medical malpractice cases, said a pattern of lawsuits is a red flag. He said that most doctors don’t get sued often, regardless of their specialties.

    Consider word of mouth.

    It may sound old-fashioned, but some experts, including Hickson, recommend checking with friends and neighbors when picking a doctor. He added that patients need to use “common sense” when interacting with a medical practice to make sure it is right for them.

    “Don’t shop for surgery like it’s a sale item,” adds cosmetic surgeon Swetnam. “Invest the time to choose a surgeon based on their training, outcomes, experience, and integrity — not just their title.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    This article first appeared on KFF Health News and is republished here under a Creative Commons Attribution-NoDerivatives 4.0 International License.

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  • Chickpeas vs Fava Beans – 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 chickpeas to fava beans, we picked the chickpeas.

    Why?

    Although both are great, it still wasn’t even close. It’s one of those instances of “a very nutritious food looks bad standing next to a truly top-tier superfood”:

    In terms of macros, chickpeas have more fiber, carbs, and protein, thus winning in this category.

    In the category of vitamins, chickpeas have more of vitamins A, B1, B5, B6, B7, B9, C, E, and K, while fava beans have more of vitamins B2 and B3, giving chickpeas a 9:2 victory in this round.

    Looking at minerals, chickpeas have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while fava beans are not higher in any minerals, giving chickpeas a total win here.

    To spare fava beans’ blushes at this point, we should mention that fava beans were hot on chickpeas’ heels for all of those minerals, except perhaps manganese, so really: fava beans do have plenty to offer, just, chickpeas have even more.

    Adding up the sections makes for a very clear overall win for chickpeas, but do enjoy either or both, since as we say, they’re both great, and diversity is good!

    Want to learn more?

    You might like:

    The High-Protein, High-Fiber Superfood Salad You’ll Want To Enjoy Daily

    Enjoy!

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  • The Immune System Recovery Plan – by Dr. Susan Blum

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    The subtitle of the book is “A Doctor’s 4-Step Program to Treat Autoimmune Disease”, so we’ll not keep the four steps a secret; they are:

    1. Using food as medicine
    2. Understanding the stress connection
    3. Healing your gut and digestive system
    4. Optimizing liver function

    Each of these sections gives a primer in the relevant science, worksheets for personalizing your own plan to your own situation, condition, and goals, and of course lots of practical advice.

    This is important and perhaps the book’s greatest strength, since there are dozens of possible autoimmune conditions, and getting a professional diagnosis is often a long, arduous process. So while this book can’t necessarily speed that up, what it can do is give you a good head-start on managing your symptoms based on things that are most likely to help, and certainly, there will be no harm trying.

    While it’s not primarily a recipe book, there are also recipes targeting each part of the whole, as well as an extensive herb and supplement guide, before getting into lots of additional resources.

    Bottom line: if you are, or suspect you are, suffering from an autoimmune condition, the information in this book can make your life a lot easier.

    Click here to check out The Immune System Recovery Plan, and help yours to help you!

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