
Make Change That Lasts – by Dr. Rangan Chatterjee
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We’ve reviewed Dr. Chatterjee’s other books before, and now it’s time to review his latest.
First, what this isn’t: another rehash of James Clear’s “Atomic Habits” ← which is excellent, but one version of it was enough already
What this actually is: a very insightful and thought-provoking book about what causes us to create our bad habits in the first place, and how to (as per Dr. Chatterjee’s usual methodology) address the cause itself, rather than just the symptom.
This is important, because oftentimes we get into habits unconsciously without realising, so it may take some unpacking later.
He talks about the various things that we need to let go of if we want to also drop habits that aren’t serving us, and devotes a chapter to each of these (they are the 9 items mentioned in the subtitle).
The style is personal and human (this soft-hearted reviewer cried when reading about the habits that he created while his father was dying, and what happened after that death), and yet at the same time practical and instructional; this really does give the reader the understanding and the tools to not just “break” habits, but to actually deconstruct them in such a fashion that we won’t accidentally pick them up again.
A note on pictures: the US edition of this book has black and white pictures, and some reviewers have complained about them being unclear and confusing. Please take it from this European reviewer (it’s me, hi) who read the European edition with color pictures, that you’re not missing out on anything. The pictures are unclear and confusing in color, too. They appear to be mostly random stock images that serve no obvious purpose. They don’t detract from the great value offered by the book, though!
Bottom line: if you sometimes find yourself stuck in a state of not improving, this book can absolutely help you to get out of that rut and moving in the direction you want to go.
Click here to check out Make Change That Lasts, and make change that lasts!
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The Subtle Art of Not Giving a F*ck – by Mark Manson
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You may wonder from the title: is this book arguing that we should all be callous heartless monsters? And no, it is not.
Instead, author Mark Manson advocates for cynicism, but less in the manner of Scrooge, and more in the manner of Diogenes:
- That life will involve struggle, so we might as well at least choose our struggles.
- That we will make mistakes, so we might as well accept them as learning experiences.
- That we will love and we will lose, so we might as well do it right while we can.
In short, the book is less about not caring… And more about caring about the right things only.
So, what are “the right things”? Manson bids us decide for ourselves, but certainly has ideas and pointers, with regard to what may or may not be healthy values to pursue.
The style throughout is casual and almost conversational, without being overly padded. It makes for very easy reading.
If the book has a weak point, it’s that when it briefly makes a suprisingly prescriptive turn into recommending we take up Buddhism, it may feel a bit like our friend who wants us to join in the latest MLM scheme. But, he’s soon back on track.
Bottom line: if you ever find yourself stressed with living up to unwanted expectations—your own, other people’s, and society’s—this book can really help streamline things.
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What will aged care look like for the next generation? More of the same but higher out-of-pocket costs
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Aged care financing is a vexed problem for the Australian government. It is already underfunded for the quality the community expects, and costs will increase dramatically. There are also significant concerns about the complexity of the system.
In 2021–22 the federal government spent A$25 billion on aged services for around 1.2 million people aged 65 and over. Around 60% went to residential care (190,000 people) and one-third to home care (one million people).
The final report from the government’s Aged Care Taskforce, which has been reviewing funding options, estimates the number of people who will need services is likely to grow to more than two million over the next 20 years. Costs are therefore likely to more than double.
The taskforce has considered what aged care services are reasonable and necessary and made recommendations to the government about how they can be paid for. This includes getting aged care users to pay for more of their care.
But rather than recommending an alternative financing arrangement that will safeguard Australians’ aged care services into the future, the taskforce largely recommends tidying up existing arrangements and keeping the status quo.
No Medicare-style levy
The taskforce rejected the aged care royal commission’s recommendation to introduce a levy to meet aged care cost increases. A 1% levy, similar to the Medicare levy, could have raised around $8 billion a year.
The taskforce failed to consider the mix of taxation, personal contributions and social insurance which are commonly used to fund aged care systems internationally. The Japanese system, for example, is financed by long-term insurance paid by those aged 40 and over, plus general taxation and a small copayment.
Instead, the taskforce puts forward a simple, pragmatic argument that older people are becoming wealthier through superannuation, there is a cost of living crisis for younger people and therefore older people should be required to pay more of their aged care costs.
Separating care from other services
In deciding what older people should pay more for, the taskforce divided services into care, everyday living and accommodation.
The taskforce thought the most important services were clinical services (including nursing and allied health) and these should be the main responsibility of government funding. Personal care, including showering and dressing were seen as a middle tier that is likely to attract some co-payment, despite these services often being necessary to maintain independence.
The task force recommended the costs for everyday living (such as food and utilities) and accommodation expenses (such as rent) should increasingly be a personal responsibility.
Aged care users will pay more of their share for cooking and cleaning.
Lizelle Lotter/ShutterstockMaking the system fairer
The taskforce thought it was unfair people in residential care were making substantial contributions for their everyday living expenses (about 25%) and those receiving home care weren’t (about 5%). This is, in part, because home care has always had a muddled set of rules about user co-payments.
But the taskforce provided no analysis of accommodation costs (such as utilities and maintenance) people meet at home compared with residential care.
To address the inefficiencies of upfront daily fees for packages, the taskforce recommends means testing co-payments for home care packages and basing them on the actual level of service users receive for everyday support (for food, cleaning, and so on) and to a lesser extent for support to maintain independence.
It is unclear whether clinical and personal care costs and user contributions will be treated the same for residential and home care.
Making residential aged care sustainable
The taskforce was concerned residential care operators were losing $4 per resident day on “hotel” (accommodation services) and everyday living costs.
The taskforce recommends means tested user contributions for room services and everyday living costs be increased.
It also recommends that wealthier older people be given more choice by allowing them to pay more (per resident day) for better amenities. This would allow providers to fully meet the cost of these services.
Effectively, this means daily living charges for residents are too low and inflexible and that fees would go up, although the taskforce was clear that low-income residents should be protected.
Moving from buying to renting rooms
Currently older people who need residential care have a choice of making a refundable up-front payment for their room or to pay rent to offset the loans providers take out to build facilities. Providers raise capital to build aged care facilities through equity or loan financing.
However, the taskforce did not consider the overall efficiency of the private capital market for financing aged care or alternative solutions.
Instead, it recommended capital contributions be streamlined and simplified by phasing out up-front payments and focusing on rental contributions. This echoes the royal commission, which found rent to be a more efficient and less risky method of financing capital for aged care in private capital markets.
It’s likely that in a decade or so, once the new home care arrangements are in place, there will be proportionally fewer older people in residential aged care. Those who do go are likely to be more disabled and have greater care needs. And those with more money will pay more for their accommodation and everyday living arrangements. But they may have more choice too.
Although the federal government has ruled out an aged care levy and changes to assets test on the family home, it has yet to respond to the majority of the recommendations. But given the aged care minister chaired the taskforce, it’s likely to provide a good indication of current thinking.
Hal Swerissen, Emeritus Professor, La Trobe University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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10 “Healthy” Foods That Are Often Worse Than You Think
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“This is healthy, it’s a…” is an easy mistake to make if one doesn’t read the labels. Here are 10 tricksters to watch out for in particular!
Don’t be fooled by healthy aesthetics on the packaging…
Notwithstanding appearances and in many cases reputations, these all merit extra attention:
- Yogurt: sweetened yogurts, especially “fruit at the bottom / in the corner” types, often have 15–30g of sugar per serving. Plain Greek yogurt is a better choice, offering 15–20g of protein with no added sugar. You can always add fresh fruits or spices like sweet cinnamon for flavor without added sugar.
- Oatmeal: prepackaged oatmeal can contain 12–15 grams of added sugar per serving, similar to a glazed donut. Additionally, finely milled oats (as in “instant” oatmeal) can cause blood sugar spikes by itself, due to the loss of fiber. Better is plain oats, and if you like, you can sweeten them naturally with sweet cinnamon and/or fresh fruit for a healthier breakfast.
- Sushi: while sushi contains nutritious fish, it often has too much white rice (and in the US, sushi rice is also often cooked with sugar to “improve” the taste and help cohesion) and sugary sauces. This makes many rolls much less healthy. So if fish (the sashimi component of sushi) is your thing, then focus on that, and minimize sugar intake for a more balanced meal.
- Baked beans: store-bought baked beans can have up to 25g of added sugar per cup, similar to soda. Better to opt for plain beans and prepare them at home so that nothing is in them except what you personally put there.
- Deli meats: deli meats are convenient but often are more processed than they look, containing preservatives linked to health risks. Fresh, unprocessed meats like chicken or turkey breast are healthier and can still be cost-effective when bought in bulk.
- Fruit juices: fruit juices lack fiber (meaning their own natural sugars also become harmful, with no fiber to slow them down) and often contain added sugars too. Eating whole fruits is a much better way to get fiber, nutrients, and controlled healthy sugar intake.
- Hazelnut spread: hazelnut spreads are usually 50% added sugar and contain unhealthy oils like palm oil. So, skip those, and enjoy natural nut butters for healthier fats and proteins.
- Granola: granola is often loaded with added sugars and preservatives, so watch out for those.
- Sports drinks: sports drinks, with 20–25g of added sugar per serving, are unnecessary and unhelpful (except, perhaps, in case of emergency for correcting diabetic hypoglycemia). Stick to water or electrolyte drinks—and even in the latter case, check the labels for added sugar and excessive sodium!
- Dark chocolate: dark chocolate with 80% or more cocoa has health benefits but still typically contains a lot of added sugar. Check labels carefully!
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:
From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?
Take care!
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Just One Thing – by Dr. Michael Mosley
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This is a collection of easy-to-implement changes that have good science behind them to show how they can benefit us. Some things are obvious (e.g: drink water); others, less so (e.g: sing, to reduce inflammation).
The book is divided thematically into times of the day, though in many cases it’s not a hard rule that a thing needs to be done at a certain time. Others are, like a cold shower in the morning and hot bath before bed—you might not want to switch those around!
The style is very pop-science, and does not have in-line citations for claims, but it does have a bibliography in the bag organized by each “one thing”, e.g. it might say “get some houseplants” and then list a number of references supporting that, with links to the studies showing how that helps. For those with the paper version, don’t worry, you can copy the URL from the book into your browser and see it that way. In any case, there are 2–6 scientific references for each claim, which is very respectable for a pop-sci book.
Bottom line: if you’re looking for evidence-based “one little thing” changes that can make a big difference, this book has lots!
Click here to check out Just One Thing, and improve your life!
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Cherries vs Elderberries – Which is Healthier?
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Our Verdict
When comparing cherries to elderberries, we picked the elderberries.
Why?
Both are great! But putting them head-to-head…
In terms of macros, cherries have slightly more protein (but we are talking miniscule numbers here, 0.34mg/100g), while elderberries have moderately more carbs and more than 4x the fiber. This carbs:fiber ratio difference means that elderberries have the lower glycemic index by far, as well as simply more grams/100g fiber, making this an easy win for elderberries.
In the category of vitamins, cherries have more of vitamins A, B9, E, K, and choline, while elderberries have more of vitamins B1, B2, B3, B6, and C. The margins of difference mean that elderberries have the very slightly better overall vitamin coverage, but it’s so slight that we’ll call this a 5:5 tie.
When it comes to minerals, cherries have more copper, magnesium, and manganese, while elderberries have more calcium, iron, phosphorus, potassium, selenium, and zinc. A nice easy win to top it off for elderberries.
On the polyphenols (and other phytochemicals) front, both are great in different ways, nothing that’d we’d consider truly sets one ahead of the other.
All in all, adding up the sections, an overall win for elderberries, but by all means enjoy either or both!
Want to learn more?
You might like to read:
- Cherries’ Very Healthy Wealth Of Benefits!
- Herbs for Evidence-Based Health & Healing ← one of them is elderberry, which hastens recovery from upper respiratory viral infections 😎
Take care!
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When “Normal” Health Is Not What You Want
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
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
❝When going to sleep, I try to breathe through my nose (since everyone says that’s best). But when I wake I often find that I am breathing through my mouth. Is that normal, or should I have my nose checked out?❞
It is quite normal, but when it comes to health, “normal” does not always mean “optimal”.
- Good news: it is correctable!
- Bad news: it is correctable by what may be considered rather an extreme practice that comes with its own inconveniences and health risks.
Some people correct this by using medical tape to keep their mouth closed at night, ensuring nose-breathing. Advocates of this say that after using it for a while, nose-breathing in sleep will become automatic.
We know of no hard science to confirm this, and cannot even offer a personal anecdote on this one. Here are some pop-sci articles that do link to the (very few) studies that have been conducted:
- Mouth taping may be a trending sleep hack, but the science behind it is slim
- Mouth Taping for Sleep: Does it Work? And What are the Side Effects?
This writer’s personal approach is simply to do breathing exercises when going to sleep and first thing upon awakening, and settle for imperfection in this regard while asleep.
Meanwhile, take care!
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