Margarine vs Butter – Which is Healthier

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Our Verdict

When comparing margarine to butter, we picked the butter.

Why?

Once upon a time, when margarines were filled with now-banned trans fats, this would have been an easy win for butter.

Nowadays, the macronutrient/lipid profiles are generally more similar (although margarine often has a little less saturated fat), except one thing that butter has in its favor:

More micronutrients. What exactly they are (and how much) depends on the diet and general health of the cows from whom the milk to make the butter came, but they’re not something found in plant-based butter alternatives at this time.

Nevertheless, because of the saturated fat content, it’s not advisable to use more than a very small amount of either (two tablespoons of butter would put one at the daily limit already, without eating any other saturated fat that day).

Read more: Butter vs Margarine

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  • Tasty Hot-Or-Cold Soup

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    Full of fiber as well as vitamins and minerals, this versatile “serve it hot or cold” soup is great whatever the weather—give it a try!

    You will need

    • 1 quart low-sodium vegetable stock—ideally you made this yourself from vegetable offcuts you kept in the freezer until you had enough to boil in a big pan, but failing that, a large supermarket will generally be able to sell you low-sodium stock cubes.
    • 2 medium potatoes, peeled and diced
    • 2 leeks, chopped
    • 2 stalks celery, chopped
    • 1 large onion, diced
    • 1 large carrot, diced, or equivalent small carrots, sliced
    • 1 zucchini, diced
    • 1 red bell pepper, diced
    • 1 tsp rosemary
    • 1 tsp thyme
    • ¼ bulb garlic, minced
    • 1 small piece (equivalent of a teaspoon) ginger, minced
    • 1 tsp red chili flakes
    • 1 tsp black pepper, coarse ground
    • ½ tsp turmeric
    • Extra virgin olive oil, for frying
    • Optional: ½ tsp MSG or 1 tsp low-sodium salt

    About the MSG/salt: there should be enough sodium already from the stock and potatoes, but in case there’s not (since not all stock and potatoes are made equal), you might want to keep this on standby.

    Method

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

    1) Heat some oil in a sauté pan, and add the diced onion, frying until it begins to soften.

    2) Add the ginger, potato, carrot, and leek, and stir for about 5 minutes. The hard vegetables won’t be fully cooked yet; that’s fine.

    3) Add the zucchini, red pepper, celery, and garlic, and stir for another 2–3 minutes.

    4) Add the remaining ingredients; seasonings first, then vegetable stock, and let it simmer for about 15 minutes.

    5) Check the potatoes are fully softened, and if they are, it’s ready to serve if you want it hot. Alternatively, let it cool, chill it in the fridge, and enjoy it cold:

    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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  • Mineral-Rich Mung Bean Pancakes

    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.

    Mung beans are rich in an assortment of minerals, especially iron, copper, phosphorus, and magnesium. They’re also full of protein and fiber! What better way to make pancakes healthy?

    You will need

    • ½ cup dried green mung beans
    • ½ cup chopped fresh parsley
    • ½ cup chopped fresh dill
    • ¼ cup uncooked wholegrain rice
    • ¼ cup nutritional yeast
    • 1 tsp MSG, or 2 tsp low-sodium salt
    • 2 green onions, finely sliced
    • 1 tbsp extra virgin olive oil

    Method

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

    1) Soak the mung beans and rice together overnight.

    2) Drain and rinse, and blend them in a blender with ¼ cup of water, to the consistency of regular pancake batter, adding more water (sparingly) if necessary.

    3) Transfer to a bowl and add the rest of the ingredients except for the olive oil, which latter you can now heat in a skillet over a medium-high heat.

    4) Add a few spoonfuls of batter to the pan, depending on how big you want the pancakes to be. Cook on both sides until you get a golden-brown crust, and repeat for the rest of the pancakes.

    5) Serve! As these are savory pancakes, you might consider serving them with a little salad—tomatoes, olives, and cucumbers go especially well.

    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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  • The 4 Best Stretches To Do Before Bed (And Even: To Do In Bed!)

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    Contrary to the stereotype of early morning yoga sessions, the evening is actually the best time to improve flexibility.

    Not only that, but there are benefits to stretching on a soft surface, such as your bed, rather than the floor—in few words, it reduces the nervous feedback that limits your flexibility.

    The most comfortable yoga session

    Here are three great stretches to do of an evening:

    Frog pose:

    • Spread your knees wide, forming 90° angles at your ankles, knees, and hips.
    • Press your hips downward and experiment with tilting your tailbone upwards.
    • Hold for 1–3 minutes, breathing calmly.

    Half straddle stretch:

    • This stretch is done with one leg extended, and your other leg bent with foot against your inner thigh.
    • Keep your lower back elongated while folding forward.
    • Adjust the stretch’s focus by moving towards the middle or towards the extended leg, to stretch your inner thighs more or your hamstrings more, respectively.
    • Hold for 1–2 minutes per leg.

    Tabletop chest stretch:

    • From a tabletop position, walk/slide your hands forward and drop your chest down.
    • Hold for at least 1 minute, breathing deeply.
    • Variations:
      • Turn thumbs upward to engage side muscles.
      • Cross arms to stretch the ribs.

    Cross-legged forward fold:

    • Start in a cross-legged seated position and slightly shift your hips backwards.
    • Fold forward, allowing the spine to round.
    • Hold for 1–3 minutes, breathing calmly.

    This latter is especially good despite its simplicity, as it provides a deep stretch in the outer hips and lower back.

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

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

    Want to learn more?

    You might also like:

    Over 50? Do These 3 Stretches Every Morning To Avoid Pain

    Take care!

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  • 7 things you can do if you think you sweat too much

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    Sweating is our body’s way of cooling down, a bit like an internal air conditioner.

    When our core temperature rises (because it’s hot outside, or you’re exercising), sweat glands all over our skin release a watery fluid. As that fluid evaporates, it takes heat with it, keeping us from overheating.

    But sweating can vary from person to person. Some people might just get a little dewy under the arms, others feel like they could fill a swimming pool (maybe not that dramatic, but you get the idea).

    So what’s a normal amount of sweat? And what’s too much?

    ERIK Miheyeu/Shutterstock

    Why do some people sweat more than others?

    How much you sweat depends on a number of factors including:

    • your age (young kids generally sweat less than adults)
    • your sex (men tend to sweat more than women)
    • how active you are.

    The average person sweats at the rate of 300 millilitres per hour (at 30°C and about 40% humidity). But as you can’t go around measuring the volume of your own sweat (or weighing it), doctors use another measure to gauge the impact of sweating.

    They ask whether sweating interferes with your daily life. Maybe you stop wearing certain clothes because of the sweat stains, or feel embarrassed so don’t go to social events or work.

    If so, this is a medical condition called hyperhidrosis, which affects millions of people worldwide.

    People with this condition most commonly report problematic armpit sweating, as you’d expect. But sweaty hands, feet, scalp and groin can also be an issue.

    Hyperhidrosis can be a symptom of another medical condition, such as an overactive thyroid, fever or menopause.

    But hyperhidrosis can have no obvious cause, and the reasons behind this so-called primary hyperhidrosis are a bit of a mystery. People have normal numbers of sweat glands but researchers think they simply over-produce sweat after triggers such as stress, heat, exercise, tobacco, alcohol and hot spices. There may also be a genetic link.

    OK, I sweat a lot. What can I do?

    1. Antiperspirants

    Antiperspirants, particularly ones with aluminium, are your first line of defence and are formulated to reduce sweating. Deodorants only stop body odour.

    Aluminum chloride hexahydrate, aluminium chloride or the weaker aluminum zirconium tetrachlorohydrex glycinate react with proteins in the sweat glands, forming a plug. This plug temporarily blocks the sweat ducts, reducing the amount of sweat reaching the skin’s surface.

    These products can contain up to 25% aluminium. The higher the percentage the better these products work, but the more they irritate the skin.

    Woman with antiperspirant in one hand, reading the lid in the other
    Make sure you’re buying antiperspirant and not deodorant. Okrasiuk/Shutterstock

    2. Beat the heat

    This might seem obvious, but staying cool can make a big difference. That’s because you have less heat to lose, so the body makes less sweat.

    Avoid super-hot, long showers (you will have more heat to loose), wear loose-fitting clothes made from breathable fabrics such as cotton (this allows any sweat you do produce to evaporate more readily), and carry a little hand fan to help your sweat evaporate.

    When exercising try ice bandanas (ice wrapped in a scarf or cloth, then applied to the body) or wet towels. You can wear these around the neck, head, or wrists to reduce your body temperature.

    Try also to modify the time or place you exercise; try to find cool shade or air-conditioned areas when possible.

    If you have tried these first two steps and your sweating is still affecting your life, talk to your doctor. They can help you figure out the best way to manage it.

    3. Medication

    Some medications can help regulate your sweating. Unfortunately some can also give you side effects such as a dry mouth, blurred vision, stomach pain or constipation. So talk to your doctor about what’s best for you.

    Your GP may also refer you to a dermatologist – a doctor like myself who specialises in skin conditions – who might recommend different treatments, including some of the following.

    4. Botulinum toxin injections

    Botulinum toxin injections are not just used for cosmetic reasons. They have many applications in medicine, including blocking the nerves that control the sweat glands. They do this for many months.

    A dermatologist usually gives the injections. But they’re only subsidised by Medicare in Australia for the armpits and if you have primary hyperhidrosis that hasn’t been controlled by the strongest antiperspirants. These injections are given up to three times a year. It is not subsidised for other conditions, such as an overactive thyroid or for other areas such as the face or hands.

    If you don’t qualify, you can have these injections privately, but it will cost you hundreds of dollars per treatment, which can last up to six months.

    Health worker administering Botox injection to man's armpit
    Injections are available on Medicare in some cases. Satyrenko/Shutterstock

    5. Iontophoresis

    This involves using a device that passes a weak electrical current through water to the skin to reducing sweating in the hands, feet or armpits. Scientists aren’t sure exactly how it works.

    But this is the only way to control sweating of the hands and feet that does not require drugs, surgery or botulinum toxin injections.

    This treatment is not subsidised by Medicare and not all dermatologists provide it. However, you can buy and use your own device, which tends to be cheaper than accessing it privately. You can ask your dermatologist if this is the right option for you.

    6. Surgery

    There is a procedure to cut certain nerves to the hands that stop them sweating. This is highly effective but can cause sweating to occur elsewhere.

    There are also other surgical options, which you can discuss with your doctor.

    7. Microwave therapy

    This is a newer treatment that zaps your sweat glands to destroy them so they can’t work any more. It’s not super common yet, and it is quite painful. It’s available privately in a few centres.

    Michael Freeman, Associate Professor of Dermatology, Bond University

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

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  • How To Stay A Step Ahead Of Peripheral Artery Disease

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    Far less well-known than Coronary Artery Disease, it can still result in loss of life and limb (not in that order). Fortunately, there are ways to be on your guard:

    What it is

    Peripheral Artery Disease (PAD) is the same thing as Coronary Artery Disease (CAD), just, in the periphery—which by definition means “outside of the heart and brain”, but in practice, it starts with the extremities. And of the extremities, it tends to start with the feet and legs, for the simple reason that if someone’s circulation is sluggish, then because of gravity, that’s where’s going to get blocked first.

    In both CAD and PAD, the usual root cause is atherosclerosis, that is to say, the build-up of fatty material inside the arteries, usually commensurate to LDL (“bad”) cholesterol, especially in men (high LDL is still a predictor of cardiovascular disease in women though, just more modestly so, at least pre-menopause or in cases of treated menopause whereby HRT has returned hormones to pre-menopause levels).

    See also: Demystifying Cholesterol

    And for that about sex differences: His & Hers: The Hidden Complexities of Statins and Cardiovascular Disease (CVD)

    Why it is

    This one’s straightforward, as it’s the same things as any kind of cardiovascular disease: high blood pressure, high cholesterol, older age, obesity, smoking, drinking, diabetes, and genetic factors (so, a risk factor is: family history of heart disease).

    However, while those are the main causes and/or risk factors, it absolutely can still strike other people, so it’s as well to be watch out for…

    What to look out for

    Many people first notice signs and symptoms that turn out to be PAD when they experience pain or numbness in the foot or feet, and/or a discoloration of the feet (especially toes), and slow wound healing.

    At that stage, chances are you will need to go urgently to a specialist, and surgery is a likely necessity. With a little luck, it’ll be a minimally-invasive surgery to unblock an artery; failing that, an amputation will be in order.

    At that stage, under 50% will be alive 5 years from diagnosis:

    Cardiovascular and all-cause mortality in patients with intermittent claudication and critical limb ischaemia

    You probably want to avoid those. Good news is, you can, by catching it earlier!

    What to look out for before that

    The most common test for PAD is one you can do at home, but enlisting a nurse to do it for you will help ensure accurate readings. It’s called the Ankle-Brachial Index (ABI) test, and it involves comparing the blood pressure in your ankle with the blood pressure in your arm, and expressing them as a ratio.

    Here’s how to do it (instructions and a video demonstration if you want it):

    Do Try This At Home: ABI Test For Clogged Arteries

    If you need a blood pressure monitor, by the way, here’s an example product on Amazon.

    • A healthy ABI score is between 1.0 and 1.4; anything outside this range may indicate arterial problems.
    • Low ABI scores (below 0.8) suggest plaque is likely obstructing blood flow
    • High ABI scores (above 1.4) may indicate artery hardening

    Do note also that yes, if you have plaque obstructing blood flow and hardened arteries, your scores may cancel out and give you a “healthy” score, despite your arteries being very much not healthy.

    For this reason, this test can be used to raise the alarm, but not to give the “all clear”.

    There are other tests that clinicians can do for you, but you can’t do at home unless you have an MRI machine, a CT scanner, an x-ray machine, a doppler-and-ultrasound machine, etc. We’ll not go into those in detail here, but ask your doctor about them if you’re concerned.

    What to do about it

    In the mid-to-late stages of the disease, the options are medication and surgery, respectively, but your doctor will advise about those in that eventuality.

    In the early stages of the disease, the first-line recommend treatment is exercise, of which, especially walking:

    Lower Extremity Peripheral Artery Disease: Diagnosis and Treatment

    Given that this more often happens when someone hasn’t been walking so much, it can be a walk-rest-walk approach at first (a treadmill on a low setting can be very useful for this):

    See also: Exercise Comparison Head-to-Head: Treadmill vs Road

    Take care!

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  • Safe Effective Sleep Aids For Seniors

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    Safe Efective Sleep Aids For Seniors

    Choosing a safe, effective sleep aid can be difficult, especially as we get older. Take for example this research review, which practically says, when it comes to drugs, “Nope nope nope nope nope, definitely not, we don’t know, wow no, useful in one (1) circumstance only, definitely not, fine if you must”:

    Review of Safety and Efficacy of Sleep Medicines in Older Adults

    Let’s break it down…

    What’s not so great

    Tranquilizers aren’t very healthy ways to get to sleep, and are generally only well-used as a last resort. The most common of these are benzodiazepines, which is the general family of drugs with names usually ending in –azepam and –azolam.

    Their downsides are many, but perhaps their biggest is their tendency to induce tolerance, dependence, and addiction.

    Non-benzo hypnotics aren’t fabulous either. Z-drugs such as zolpidem tartrate (popularly known by the brand name Ambien, amongst others), comes with warnings that it shouldn’t be prescribed if you have sleep apnea (i.e., one of the most common causes of insomnia), and should be used only with caution in patients who have depression or are elderly, as it may cause protracted daytime sedation and/or ataxia.

    See also: Benzodiazepine and z-drug withdrawal

    (and here’s a user-friendly US-based resource for benzodiazepine addiction specifically)

    Antihistamines are commonly sold as over-the-counter sleep aids, because they can cause drowsiness, but a) they often don’t b) they may reduce your immune response that you may actually need for something. They’re still a lot safer than tranquilizers, though.

    What about cannabis products?

    We wrote about some of the myths and realities of cannabis use yesterday, but it does have some medical uses beyond pain relief, and use as a sleep aid is one of them—but there’s another caveat.

    How it works: CBD, and especially THC, reduces REM sleep, causing you to spend longer in deep sleep. Deep sleep is more restorative and restful. And, if part of your sleep problem was nightmares, they can only occur during REM sleep, so you’ll be skipping those, too. However, REM sleep is also necessary for good brain health, and missing too much of it will result in cognitive impairment.

    Opting for a CBD product that doesn’t contain THC may improve sleep with less (in fact, no known) risk of long-term impairment.

    See: Cannabis, Cannabinoids, and Sleep: a Review of the Literature

    Melatonin: a powerful helper with a good safety profile

    We did a main feature on this recently, so we won’t take up too much space here, but suffice it to say: melatonin is our body’s own natural sleep hormone, and our body is good at scrubbing it when we see white/blue light (so, look at such if you feel groggy upon awakening, and it should clear up quickly), so that and its very short elimination half-life again make it quite safe.

    Unlike tranquilizers, we don’t develop a tolerance to it, let alone dependence or addiction, and unlike cannabis, it doesn’t produce long-term adverse effects (after all, our brains are supposed to have melatonin in them every night). You can read our previous main feature (including a link to get melatonin, if you want) here:

    Melatonin: A Safe Natural Sleep Supplement

    Herbal options: which really work?

    Valerian? Probably not, but it seems safe to try. Data on this is very inconsistent, and many studies supporting it had poor methodology. Shinjyo et al. also hypothesized that the inconsistency may be due to the highly variable quality of the supplements, and lack of regulation, as they are provided “based on traditional use only”.

    See: Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis

    Chamomile? Given the fame of chamomile tea as a soothing, relaxing bedtime drink, there’s surprisingly little research out there for this specifically (as opposed to other medicinal features of chamomile, of which there are plenty).

    But here’s one study that found it helped significantly:

    The effects of chamomile extract on sleep quality among elderly people: A clinical trial

    Unlike valerian, which is often sold as tablets, chamomile is most often sold as a herbal preparation for making chamomile tea, so the quality is probably quite consistent. You can also easily grow your own in most places!

    Technological interventions

    We may not have sci-fi style regeneration alcoves just yet, but white noise machines, or better yet, pink noise machines, help:

    White Noise Is Good; Pink Noise Is Better

    Note: the noise machine can be a literal physical device purchased to do that (most often sold as for babies, but babies aren’t the only ones who need to sleep!), but it can also just be your phone playing an appropriate audio file (there are apps available) or YouTube video.

    We reviewed some sleep apps; you might like those too:

    The Head-To-Head Of Google and Apple’s Top Apps For Getting Your Head Down

    Enjoy, and rest well!

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