Caesar Salad, Anyone? (Ides of March Edition!)

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The Mediterranean Diet: What Is It Good For?

More to the point: what isn’t it good for?

What brought it to the attention of the world’s scientific community?

Back in the 1950s, physiologist Ancel Keys wondered why poor people in Italian villages were healthier than wealthy New Yorkers. Upon undertaking studies, he narrowed it down to the Mediterranean diet—something he’d then take on as a public health cause for the rest of his career.

Keys himself lived to the ripe old age of 100, by the way.

When we say “Mediterranean Diet”, what image comes to mind?

We’re willing to bet that tomatoes feature (great source of lycopene, by the way), but what else?

  • Salads, perhaps? Vegetables, olives? Olive oil, yea or nay?
  • Bread? Pasta? Prosciutto, salami? Cheese?
  • Pizza but only if it’s Romana style, not Chicago?
  • Pan-seared liver, with some fava beans and a nice Chianti?

In reality, the diet is based on what was historically eaten specifically by Italian peasants. If the word “peasants” conjures an image of medieval paupers in smocks and cowls, and that’s not necessarily wrong, further back historically… but the relevant part here is that they were people who lived and worked in the countryside.

They didn’t have money for meat, which was expensive, nor the industrial setting for refined grain products to be affordable. They didn’t have big monocrops either, which meant no canola oil, for example… Olives produce much more easily extractable oil per plant, so olive oil was easier to get. Nor, of course, did they have the money (or infrastructure) for much in the way of imports.

So what foods are part of “the” Mediterranean Diet?

  • Fruits. These would be fruits grown locally, but no need to sweat that, dietwise. It’s hard to go wrong with fruit.
  • Tomatoes yes. So many tomatoes. (Knowledge is knowing tomato is a fruit. Wisdom is not putting it in a fruit salad)
  • Non-starchy vegetables (e.g. eggplant yes, potatoes no)
  • Greens (spinach, kale, lettuce, all those sorts of things)
  • Beans and other legumes (whatever was grown nearby)
  • Whole grain products in moderation (wholegrain bread, wholewheat pasta)
  • Olives and olive oil. Special category, single largest source of fat in the Mediterranean diet, but don’t overdo it.
  • Dairy products in moderation (usually hard cheeses, as these keep well)
  • Fish, in moderation. Typically grilled, baked, steamed even. Not fried.
  • Other meats as a rarer luxury in considerable moderation. There’s more than one reason prosciutto is so thinly sliced!

Want to super-power this already super diet?

Try: A Pesco-Mediterranean Diet With Intermittent Fasting: JACC Review Topic of the Week

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  • Sprout Your Seeds, Grains, Beans, Etc

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    Good Things Come In Small Packages

    “Sprouting” grains and seeds—that is, allowing them to germinate and begin to grow—enhances their nutritional qualities, boosting their available vitamins, minerals, amino acids, and even antioxidants.

    You may be thinking: surely whatever nutrients are in there, are in there already; how can it be increased?

    Well, the grand sweeping miracle of life itself is beyond the scope of what we have room to cover today, but in few words: there are processes that allow plants to transform stuff into other stuff, and that is part of what is happening.

    Additionally, in the cases of some nutrients, they were there already, but the sprouting process allows them to become more available to us. Think about the later example of how it’s easier to eat and digest a ripe fruit than an unripe one, and now scale that back to a seed and a sprouted seed.

    A third way that sprouting benefits us is by reducing“antinutrients”, such as phytic acid.

    Let’s drop a few examples of the “what”, before we press on to the “how”:

    Sounds great! How do we do it?

    First, take the seeds, grains, nuts, beans, etc that you’re going to sprout. Fine examples to try for a first sprouting session include:

    • Grains: buckwheat, brown rice, quinoa
    • Legumes: soy beans, black beans, kidney beans
    • Greens: broccoli, mustard greens, radish
    • Nuts/seeds: almonds, pumpkin seeds, chia seeds

    Note: whatever you use should be as unprocessed as possible to start with:

    • On the one hand, you’d be surprised how often “life finds a way” when it comes to sprouting ridiculous choices
    • On the other hand, it’s usually easier if you’re not trying to sprout blanched almonds, split lentils, rolled oats, or toasted hulled buckwheat.

    Second, you will need clean water, a jar with a lid, muslin cloth or similar, and a rubber band.

    Next, take an amount of the plants you’ll be sprouting. Let’s say beans of some kind. Try it with ¼ cup to start with; you can do bigger batches once you’re more confident of your setup and the process.

    Rinse and soak them for at least 24 hours. Take care to add more water than it looks like you’ll need, because those beans are thirsty, and sprouting is thirsty work.

    Drain, rinse, and put them in a clean glass jar, covering with just the muslin cloth in place of the lid, held in place by the rubber band. No extra water in it this time, and you’re going to be storing the jar upside down (with ventilation underneath, so for example on some sort of wire rack is ideal) in a dark moderately warm place (e.g. 80℉ / 25℃ is often ideal, but it doesn’t have to be exact, you have wiggle-room, and some things will enjoy a few degrees cooler or warmer than that)

    Each day, rinse and replace until you see that they are sprouting. When they’re sprouting, they’re ready to eat!

    Unless you want to grow a whole plant, in which case, go for it (we recommend looking for a gardening guide in that case).

    But watch out!

    That 80℉ / 25℃ temperature at which our sprouting seeds, beans, grains etc thrive? There are other things that thrive at that temperature too! Things like:

    • E. coli
    • Salmonella
    • Listeria

    …amongst others.

    So, some things to keep you safe:

    1. If it looks or smells bad, throw it out
    2. If in doubt, throw it out
    3. Even if it looks perfect, blanch it (by boiling it in water for 30 seconds, before rinsing it in cold water to take it back to a colder temperature) before eating it or refrigerating it for later.
    4. When you come back to get it from the fridge, see once again points 1 and 2 above.
    5. Ideally you should enjoy sprouted things within 5 days.

    Want to know more about sprouting?

    You’ll love this book that we reviewed recently:

    The Sprout Book – by Doug Evans

    Enjoy!

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  • What causes the itch in mozzie bites? And why do some people get such a bad reaction?

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    Are you one of these people who loathes spending time outdoors at dusk as the weather warms and mosquitoes start biting?

    Female mosquitoes need blood to develop their eggs. Even though they take a tiny amount of our blood, they can leave us with itchy red lumps that can last days. And sometimes something worse.

    So why does our body react and itch after being bitten by a mosquito? And why are some people more affected than others?

    Arthur Poulin/Unsplash

    What happens when a mosquito bites?

    Mosquitoes are attracted to warm blooded animals, including us. They’re attracted to the carbon dioxide we exhale, our body temperatures and, most importantly, the smell of our skin.

    The chemical cocktail of odours from bacteria and sweat on our skin sends out a signal to hungry mosquitoes.

    Some people’s skin smells more appealing to mosquitoes, and they’re more likely to be bitten than others.

    Once the mosquito has made its way to your skin, things get a little gross.

    The mosquito pierces your skin with their “proboscis”, their feeding mouth part. But the proboscis isn’t a single, straight, needle-like tube. There are multiple tubes, some designed for sucking and some for spitting.

    Once their mouth parts have been inserted into your skin, the mosquito will inject some saliva. This contains a mix of chemicals that gets the blood flowing better.

    There has even been a suggestion that future medicines could be inspired by the anti-blood clotting properties of mosquito saliva.

    A pale brown mosquito
    A common pest mosquito around the world, Culex quinquefasciatus. Cameron Webb (NSW Health Pathology), CC BY

    It’s not the stabbing of our skin by the mosquito’s mouth parts that hurts, it’s the mozzie spit our bodies don’t like.

    Are some people allergic to mosquito spit?

    Once a mosquito has injected their saliva into our skin, a variety of reactions can follow. For the lucky few, nothing much happens at all.

    For most people, and irrespective of the type of mosquito biting, there is some kind of reaction. Typically there is redness and swelling of the skin that appears within a few hours, but often more quickly, after just a few minutes.

    Occasionally, the reaction can cause pain or discomfort. Then comes the itchiness.

    Some people do suffer severe reactions to mosquito bites. It’s a condition often referred to as “skeeter syndrome” and is an allergic reaction caused by the protein in the mosquito’s saliva. This can cause large areas of swelling, blistering and fever.

    The chemistry of mosquito spit hasn’t really been well studied. But it has been shown that, for those who do suffer allergic reactions to their bites, the reactions may differ depending on the type of mosquito biting.

    We all probably get more tolerant of mosquito bites as we get older. Young children are certainly more likely to suffer more following mosquito bites. But as we get older, the reactions are less severe and may pass quickly without too much notice.

    How best to treat the bites?

    Research into treating bites has yet to provide a single easy solution.

    There are many myths and home remedies about what works. But there is little scientific evidence supporting their use.

    The best way to treat mosquito bites is by applying a cold pack to reduce swelling and to keep the skin clean to avoid any secondary infections. Antiseptic creams and lotions may also help.

    There is some evidence that heat may alleviate some of the discomfort.

    It’s particularly tough to keep young children from scratching at the bite and breaking the skin. This can form a nasty scab that may end up being worse than the bite itself.

    Applying an anti-itch cream may help. If the reactions are severe, antihistamine medications may be required.

    To save the scratching, stop the bites

    Of course, it’s better not to be bitten by mosquitoes in the first place. Topical insect repellents are a safe, effective and affordable way to reduce mosquito bites.

    Covering up with loose fitted long sleeved shirts, long pants and covered shoes also provides a physical barrier.

    Mosquito coils and other devices can also assist, but should not be entirely relied on to stop bites.

    There’s another important reason to avoid mosquito bites: millions of people around the world suffer from mosquito-borne diseases. More than half a million people die from malaria each year.

    In Australia, Ross River virus infects more than 5,000 people every year. And in recent years, there have been cases of serious illnesses caused by Japanese encephalitis and Murray Valley encephalitis viruses.

    Cameron Webb, Clinical Associate Professor and Principal Hospital Scientist, University of Sydney

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

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  • Voluntary assisted dying is different to suicide. But federal laws conflate them and restrict access to telehealth

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    Voluntary assisted dying is now lawful in every Australian state and will soon begin in the Australian Capital Territory.

    However, it’s illegal to discuss it via telehealth. That means people who live in rural and remote areas, or those who can’t physically go to see a doctor, may not be able to access the scheme.

    A federal private members bill, introduced to parliament last week, aims to change this. So what’s proposed and why is it needed?

    What’s wrong with the current laws?

    Voluntary assisted dying doesn’t meet the definition of suicide under state laws.

    But the Commonwealth Criminal Code prohibits the discussion or dissemination of suicide-related material electronically.

    This opens doctors to the risk of criminal prosecution if they discuss voluntary assisted dying via telehealth.

    Successive Commonwealth attorneys-general have failed to address the conflict between federal and state laws, despite persistent calls from state attorneys-general for necessary clarity.

    This eventually led to voluntary assistant dying doctor Nicholas Carr calling on the Federal Court of Australia to resolve this conflict. Carr sought a declaration to exclude voluntary assisted dying from the definition of suicide under the Criminal Code.

    In November, the court declared voluntary assisted dying was considered suicide for the purpose of the Criminal Code. This meant doctors across Australia were prohibited from using telehealth services for voluntary assisted dying consultations.

    Last week, independent federal MP Kate Chaney introduced a private members bill to create an exemption for voluntary assisted dying by excluding it as suicide for the purpose of the Criminal Code. Here’s why it’s needed.

    Not all patients can physically see a doctor

    Defining voluntary assisted dying as suicide in the Criminal Code disproportionately impacts people living in regional and remote areas. People in the country rely on the use of “carriage services”, such as phone and video consultations, to avoid travelling long distances to consult their doctor.

    Other people with terminal illnesses, whether in regional or urban areas, may be suffering intolerably and unable to physically attend appointments with doctors.

    The prohibition against telehealth goes against the principles of voluntary assisted dying, which are to minimise suffering, maximise quality of life and promote autonomy.

    Old hands hold young hands
    Some people aren’t able to attend doctors’ appointments in person.
    Jeffrey M Levine/Shutterstock

    Doctors don’t want to be involved in ‘suicide’

    Equating voluntary assisted dying with suicide has a direct impact on doctors, who fear criminal prosecution due to the prohibition against using telehealth.

    Some doctors may decide not to help patients who choose voluntary assisted dying, leaving patients in a state of limbo.

    The number of doctors actively participating in voluntary assisted dying is already low. The majority of doctors are located in metropolitan areas or major regional centres, leaving some locations with very few doctors participating in voluntary assisted dying.

    It misclassifies deaths

    In state law, people dying under voluntary assisted dying have the cause of their death registered as “the disease, illness or medical condition that was the grounds for a person to access voluntary assisted dying”, while the manner of dying is recorded as voluntary assisted dying.

    In contrast, only coroners in each state and territory can make a finding of suicide as a cause of death.

    In 2017, voluntary assisted dying was defined in the Coroners Act 2008 (Vic) as not a reportable death, and thus not suicide.

    The language of suicide is inappropriate for explaining how people make a decision to die with dignity under the lawful practice of voluntary assisted dying.

    There is ongoing taboo and stigma attached to suicide. People who opt for and are lawfully eligible to access voluntary assisted dying should not be tainted with the taboo that currently surrounds suicide.

    So what is the solution?

    The only way to remedy this problem is for the federal government to create an exemption in the Criminal Code to allow telehealth appointments to discuss voluntary assisted dying.

    Chaney’s private member’s bill is yet to be debated in federal parliament.

    If it’s unsuccessful, the Commonwealth attorney-general should pass regulations to exempt voluntary assisted dying as suicide.

    A cooperative approach to resolve this conflict of laws is necessary to ensure doctors don’t risk prosecution for assisting eligible people to access voluntary assisted dying, regional and remote patients have access to voluntary assisted dying, families don’t suffer consequences for the erroneous classification of voluntary assisted dying as suicide, and people accessing voluntary assisted dying are not shrouded with the taboo of suicide when accessing a lawful practice to die with dignity.

    Failure to change this will cause unnecessary suffering for patients and doctors alike.The Conversation

    Michaela Estelle Okninski, Lecturer of Law, University of Adelaide; Marc Trabsky, Associate professor, La Trobe University, and Neera Bhatia, Associate Professor in Law, Deakin University

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

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  • Strength training has a range of benefits for women. Here are 4 ways to get into weights

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    Picture a gym ten years ago: the weights room was largely a male-dominated space, with women mostly doing cardio exercise. Fast-forward to today and you’re likely to see women of all ages and backgrounds confidently navigating weights equipment.

    This is more than just anecdotal. According to data from the Australian Sports Commission, the number of women participating in weightlifting (either competitively or not) grew nearly five-fold between 2016 and 2022.

    Women are discovering what research has long shown: strength training offers benefits beyond sculpted muscles.

    John Arano/Unsplash

    Health benefits

    Osteoporosis, a disease in which the bones become weak and brittle, affects more women than men. Strength training increases bone density, a crucial factor for preventing osteoporosis, especially for women negotiating menopause.

    Strength training also improves insulin sensitivity, which means your body gets better at using insulin to manage blood sugar levels, reducing the risk of type 2 diabetes. Regular strength training contributes to better heart health too.

    There’s a mental health boost as well. Strength training has been linked to reduced symptoms of depression and anxiety.

    A woman lifting a weight in a gym.
    Strength training can have a variety of health benefits. Ground Picture/Shutterstock

    Improved confidence and body image

    Unlike some forms of exercise where progress can feel elusive, strength training offers clear and tangible measures of success. Each time you add more weight to a bar, you are reminded of your ability to meet your goals and conquer challenges.

    This sense of achievement doesn’t just stay in the gym – it can change how women see themselves. A recent study found women who regularly lift weights often feel more empowered to make positive changes in their lives and feel ready to face life’s challenges outside the gym.

    Strength training also has the potential to positively impact body image. In a world where women are often judged on appearance, lifting weights can shift the focus to function.

    Instead of worrying about the number on the scale or fitting into a certain dress size, women often come to appreciate their bodies for what they can do. “Am I lifting more than I could last month?” and “can I carry all my groceries in a single trip?” may become new measures of physical success.

    A young woman smiling in a gym change room.
    Strength training can have positive effects on women’s body image. Drazen Zigic/Shutterstock

    Lifting weights can also be about challenging outdated ideas of how women “should” be. Qualitative research I conducted with colleagues found that, for many women, strength training becomes a powerful form of rebellion against unrealistic beauty standards. As one participant told us:

    I wanted something that would allow me to train that just didn’t have anything to do with how I looked.

    Society has long told women to be small, quiet and not take up space. But when a woman steps up to a barbell, she’s pushing back against these outdated rules. One woman in our study said:

    We don’t have to […] look a certain way, or […] be scared that we can lift heavier weights than some men. Why should we?

    This shift in mindset helps women see themselves differently. Instead of worrying about being objects for others to look at, they begin to see their bodies as capable and strong. Another participant explained:

    Powerlifting changed my life. It made me see myself, or my body. My body wasn’t my value, it was the vehicle that I was in to execute whatever it was that I was executing in life.

    This newfound confidence often spills over into other areas of life. As one woman said:

    I love being a strong woman. It’s like going against the grain, and it empowers me. When I’m physically strong, everything in the world seems lighter.

    Feeling inspired? Here’s how to get started

    1. Take things slow

    Begin with bodyweight exercises like squats, lunges and push-ups to build a foundation of strength. Once you’re comfortable, add external weights, but keep them light at first. Focus on mastering compound movements, such as deadlifts, squats and overhead presses. These exercises engage multiple joints and muscle groups simultaneously, making your workouts more efficient.

    2. Prioritise proper form

    Always prioritise proper form over lifting heavier weights. Poor technique can lead to injuries, so learning the correct way to perform each exercise is crucial. To help with this, consider working with an exercise professional who can provide personalised guidance and ensure you’re performing exercises correctly, at least initially.

    A woman doing a lunge outdoors.
    Bodyweight exercises, such as lunges, are a good way to get started before lifting weights. antoniodiaz/Shutterstock

    3. Consistency is key

    Like any fitness regimen, consistency is key. Two to three sessions a week are plenty for most women to see benefits. And don’t be afraid to occupy space in the weights room – remember you belong there just as much as anyone else.

    4. Find a community

    Finally, join a community. There’s nothing like being surrounded by a group of strong women to inspire and motivate you. Engaging with a supportive community can make your strength-training journey more enjoyable and rewarding, whether it’s an in-person class or an online forum.

    Are there any downsides?

    Gym memberships can be expensive, especially for specialist weightlifting gyms. Home equipment is an option, but quality barbells and weightlifting equipment can come with a hefty price tag.

    Also, for women juggling work and family responsibilities, finding time to get to the gym two to three times per week can be challenging.

    If you’re concerned about getting too “bulky”, it’s very difficult for women to bulk up like male bodybuilders without pharmaceutical assistance.

    The main risks come from poor technique or trying to lift too much too soon – issues that can be easily avoided with some guidance.

    Erin Kelly, Lecturer and PhD Candidate, Discipline of Sport and Exercise Science, University of Canberra

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

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  • Beating Toxic Positivity

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    How To Get Your Brain On A More Positive Track (Without Toxic Positivity)

    There have been many studies done regards optimism and health, and they generally come to the same conclusion: optimism is simply good for the health.

    Here’s an example we’ve mentioned before, but it’s a good introduction to today’s main feature. It’s a longitudinal study, and it followed 121,700 women (what a sample size!) for eight years. It controlled for all kinds of other lifestyle factors (especially smoking, drinking, diet, and exercise habits, as well as pre-existing medical conditions), so this wasn’t a case of “people who are healthy are more optimistic as results. And, in the researchers’ own words…

    ❝We found strong and statistically significant associations of increasing levels of optimism with decreasing risks of mortality, including mortality due each major cause of death, such as cancer, heart disease, stroke, respiratory disease, and infection. Importantly, findings were maintained after close control for potential confounding factors, including sociodemographic characteristics and depression❞

    Read: Optimism and Cause-Specific Mortality: A Prospective Cohort Study

    And yet, toxic positivity can cause as many problems as it tries to fix.

    What is toxic positivity?

    • Toxic positivity is the well-meaning friend who says “I’m sure it’ll be ok” when you know full well it definitely will not.
    • Toxic positivity is the allegorical frog-in-a-pan saying that the temperature rises due to climate change are gradual, so they’re nothing to worry about
    • Toxic positivity is thinking that “good vibes” will outperform chemotherapy

    Sometimes, a dose of realism is needed. So, can we do that and maintain a positive attitude?

    The answer is: somewhat, yes! But first, a quick check-in:

    ❝I’m not a pessimist; I’m a realist!❞

    ~ every pessimist ever

    To believe self-reports, the world is divided between optimists and realists. But how does your outlook measure up, really?

    While like most free online tests, this is offered “as-is” with the usual caveats about not being a clinical diagnostic tool, this one actually has a fair amount of scientific weight behind it:

    ❝Empirical testing has indicated the validity of the Optimism Pessimism Instrument as published in the scientific journal Current Psychology: Research and Reviews.

    The IDRlabs Optimism/Pessimism Test (IDR-OPT) was developed by IDRlabs. The IDR-OPT is based on the Optimism/Pessimism Instrument (OPI) developed by Dr. William Dember, Dr. Stephanie Martin, Dr. Mary Hummer, Dr. Steven Howe, and Dr. Richard Melton, at the University of Cincinnati.❞

    Take This Short (1–2 mins) Test

    How did you score? And what could you do to improve on that score?

    First, it’s said that with a big enough “why”, one can overcome any “how”. So…

    An attitude of gratitude

    We know, we know, it’s very Oprah Winfrey. But also, it works. Take the time, ideally daily, to quickly list 3–5 things for which you feel grateful. Great or small, it can be anything from your spouse to your cup of coffee, provided you feel fortunate to have it.

    How this works: our brains easily get stuck in loops, so it can help to nudge them into a more positive loop.

    What about when we are treated unfairly? Are we supposed to be grateful?

    Sometimes, our less positive emotions are necessary, to protect us and/or those around us, and to provide a motivational force. We can still maintain a positive attitude by noting the bad thing and some good, but watch out! Notice the difference:

    • “How dare they take our healthcare away, but at least I’m not sick right now” (lasting impression: no action required)
    • “At least I’m not sick right now, but how dare they take our healthcare away!” (lasting impression: action required)

    It’s a well-known idea in neurolinguistic programming, that “but” negates whatever goes before it (think of “I’m sorry but”, or “I’m not racist but”, etc), so use it consciously and wisely, or else simply use “and” instead.

    Cognitive reframing: problem, or opportunity?

    Most problems can be opportunities, even if the problems themselves genuinely suck and are not intrinsically positive. A way of leveraging this can be replacing “I have to…” with “I get to…”.

    This not only can reframe problems as opportunities, but also calls back to the gratitude idea.

    • Instead of “I have to get my mammogram / prostate exam” (not generally considered fun activities), “I get to have the peace of mind of being free from cancer / I get to have the forewarning that will keep me safe”.
    • Instead of “I have to go to work”, “I get to go to work” (many wish they were in your shoes!)
    • Instead of “I have to rest”, “I get to rest”

    When things are truly not great

    Whether due to internal or external factors, whether you can control something or not, sometimes things are truly not great. The trick here is that in most contexts, one can replace negative talk, with verbally positive talk, no matter how dripping with scathing irony. You’ll still get to express the idea you wanted, but your brain will feel more positive and you’ll be in a positive loop rather than a negative one.

    This, by the way, is the inverse of talking to a dog with a tone of voice that is completely the opposite of the meaning of the words. Whereas the dog will interpret the tone only, your brain will interpret the words only.

    • You just spilled your drink over yourself at a social function? “Aren’t I the very model of grace and charm?”
    • You made a costly mistake in your business dealings? “I am such a genius”
    • You just got a diagnosis of a terrible disease? “Well, this is fabulous”

    None of these things involve burying your head in the sand, in the manner of toxic positivity. You’ll still learn from your business mistake and correct it as best you can, or take appropriate action regards the disease, for example.

    You’ll just feel better while you do it, and not get caught into a negative spiral that ruins your day, or even your next few months.

    Sympathetic/Somatic Therapy:

    Lastly, an easy one, leveraging the body’s tendency to get in sync with things around us:

    For when you do just need a mood change, have an uplifting playlist available at the touch of a button. It’s hard to be consumed with counterproductive feelings to the tune of “Walking on Sunshine”!

    Bonus tip: consider having the playlist start with something that is lyrically negative while musically upbeat. That way, your brain won’t resist it as antithetical to your mood, and by the second track, you’ll already be on your way to a better mood.

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  • The How Not to Die Cookbook – by Dr. Michael Greger

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    We’ve previously reviewed Dr. Greger’s “How Not To Die”, which is excellent and/but very science-dense.

    This book is different, in that the science is referenced and explained throughout, but the focus is the recipes, and how to prepare delicious healthy food in accordance with the principles laid out in How Not To Die.

    It also follows “Dr Greger’s Daily Dozen“, that is to say, the 12 specific things he advises we make sure to have every day, and thus helps us to include them in an easy, no-fuss fashion.

    The recipes themselves are by Robin Robertson, and/but with plenty of notes by Dr Greger; they clearly collaborated closely in creating them.

    The ingredients are all things one can find in any well-stocked supermarket, so unless you live in a food desert, you can make these things easily.

    And yes, the foods are delicious too.

    Bottom line: if you’re interested in cooking according to perhaps the most science-based dietary system out there, then this book is a top-tier choice.

    Click here to check out The How Not To Die Cookbook, and live well!

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