Mocktails – by Moira Clark
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We’ve reviewed books about quitting alcohol before (such as this one), but today’s is not about quitting, so much as about enjoying non-alcoholic drinks; it’s simply a recipe book of zero-alcohol cocktails, or “mocktails”.
What sets this book apart from many of its kind is that every recipe uses only natural and fresh ingredients, rather than finding in the ingredients list some pre-made store-bought component. Instead, because of its “everything from scratch” approach, this means:
- Everything is reliably as healthy as the ingredients you use
- Every recipe’s ingredients can be found easily unless you live in a food desert
Each well-photographed and well-written recipe also comes with a QR code to see a step-by-step video tutorial (or if you get the ebook version, then a direct link as well).
Bottom line: this is the perfect mocktail book to have in (and practice with!) before the summer heat sets in.
Click here to check out Mocktails: A Delicious Collection of Non-Alcoholic Drinks, and get mixing!
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10 Unexpected Benefits Of Slow Jogging
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Sometimes, less is more:
Slow and steady wins the race?
Here’s the rundown… Slowly:
- You burn more body fat: running at 50-60% of max heart rate primarily burns fat without having the usual compensatory metabolic slump afterwards, unless you go for a very long time.
- You can build more muscle: lower-intensity workouts improve muscle recovery, which is essential too.
- You can reduce muscle soreness: light jogging helps clear lactic acid faster (10almonds note: muscle soreness after exercise isn’t about lactic acid)
- You avoid injuries: less impact on joints reduces injury risk.
- You learn the proper form: running slowly allows better focus on technique.
- You can enjoy it more: slower pace lets you take in surroundings and boosts mood.
- You still improve your cardiorespiratory fitness: strengthens heart and lungs over time.
- You’ll burn more calories than you think: can burn 200–400 calories per 30 minutes.
- You’ll improve your mobility: gentle movement supports joint health and collagen production.
- You can improve your performance: builds endurance and strength for faster running
For more on each of these, enjoy:
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Want to learn more?
You might also like:
Take care!
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Dr. Suzanne Steinbaum’s Heart Book – by Dr. Suzanne Steinbaum
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The book is divided into three parts:
- What you should know
- What you should do
- All about you
This is a very useful format, since it lays out all the foundational knowledge, before offering practical advice and “how to” explanations, before finally wrapping up with personalizing things.
The latter is important, because while our basic risk factors can be assembled in a few lines of data (age, sex, race, genes, diet, exercise habits, etc) there’s a lot more to us than that, and oftentimes the data that doesn’t make the cut, makes the difference. Hormones on high on this list; we can say that a person is a 65-year-old woman and make a guess, but that’s all it is: a guess. Very few of us are the “average person” that statistical models represent accurately. And nor are social and psychological factors irrelevant; in fact often they are deciding factors!
So, it’s important to be able to look at ourselves as the whole persons we are, or else we’ll get a heart-healthy protocol that works on paper but actually falls flat in application, because the mathematical model didn’t take into account that lately we have been very stressed about such-and-such a thing, and deeply anxious about so-and-so, and a hopefully short-term respiratory infection has reduced blood oxygen levels, and all these kinds of things need to be taken into account too, for an overall plan to work.
The greatest strength of this book is that it attends to that.
The style of the book is a little like a long sales pitch (when all that’s being sold, by the way, is the ideas the book is offering; she wants you to take her advice with enthusiasm), but there’s plenty of very good information all the way through, making it quite worth the read.
Bottom line: if you’re a woman and/or love at least one woman, then you can benefit from this important book for understanding heart health that’s not the default.
Click here to check out Dr. Suzanne Steinbaum’s Heart Book, and enjoy a heart-healthy life!
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Okra vs Peas – Which is Healthier?
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Our Verdict
When comparing okra to peas, we picked the peas.
Why?
Both are great, but…
In terms of macros, peas have nearly 2x the fiber, 2x the carbs, and 3x the protein, winning this round.
In the category of vitamins, okra has more of vitmains B5, B6, E, and K, while peas have more of vitamins A, B1, B3, B3, B7, B9, C, and choline, winning another round.
Looking at minerals, okra has more calcium, magnesium, manganese, and potassium, while peas have more copper, iron, phosphorus, selenium, and zinc, for a marginal victory in the third round.
Adding up the sections makes for a clear overall win for peas, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
Enjoy!
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The Worry Trick – by Dr. David Carbonell
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Worry is a time-sink that rarely does us any good, and often does us harm. Many books have been written on how to fight anxiety… That’s not what this book’s about.
Dr. David Carbonell, in contrast, encourages the reader to stop trying to avoid/resist anxiety, and instead, lean into it in a way that detoothes it.
He offers various ways of doing this, from scheduling time to worry, to substituting “what if…” with “let’s pretend…”, and guides the reader through exercises to bring about a sort of worry-desensitization.
The style throughout is very much pop-psychology and is very readable.
If the book has a weak point, it’s that it tends to focus on worrying less about unlikely outcomes, rather than tackling worry that occurs relating to outcomes that are likely, or even known in advance. However, some of the techniques will work for such also! That’s when Dr. Carbonell draws from Acceptance and Commitment Therapy (ACT).
Bottom line: if you would like to lose less time and energy to worrying, then this is a fine book for you.
Click here to check out The Worry Trick, and repurpose your energy reserves!
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Blackberries vs Guava – 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 blackberries to guava, we picked the guava.
Why?
These are both excellent options, but…
In terms of macros, guava has slightly more fiber, carbs, and protein, scoring a marginal first-round win.
In the category of vitamins, blackberries have more of vitamins E and K, while guava has more of vitamins A, B1, B2, B3, B5, B6, B7. B9, and C, winning the second round by a country mile.
Looking at minerals, blackberries have more calcium, iron, manganese, and zinc, while guava has more copper, magnesium, phosphorus, potassium, and selenium, for a more modest win this time.
In other considerations, both are excellent for polyphenols, but blackberries have more, and thus win a round finally.
Adding up the sections makes for a clear overall win for guava, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
21 Most Beneficial Polyphenols & What Foods Have Them
Enjoy!
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25 Healthy Habits That Will Change Your Life
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Cori Lefkowith, of “Redefining Strength” and “Strong At Every Age” fame, has compiled a list of the simple habits that make a big difference, and here they are!
The Tips
Her recommendations include…
- The healthy activities you’re most prone to skipping? Do those first
- Create staple meals… Consciously! This means: instead of getting into a rut of cooking the same few things in rotation because it’s what you have the ingredients in for, consciously and deliberately make a list of at least 7 meals that, between them, constitute a healthy balanced diet, and choose to make them your staples. That doesn’t mean don’t eat anything else (indeed, variety is good!) but having a robust collection of healthy staples to fall back on will help you avoid falling into unhealthy eating traps.
- Schedule time for healthy activities that you love. Instead of thinking “it would be nice to…”, actually figure out a timeslot, plan in advance, making it recurring, and do it!
- Have (healthy!) no-spoil food options always available. No-spoil doesn’t have to mean “won’t spoil ever”, but does mean at least that it has a long shelf-life. Nuts are a good example, assuming you’re not allergic. Sundried fruits are good too; not nearly as good as fresh fruit, but a lot better than some random processed snack because it’s what in. If you eat fish, then see if you can get dried fish in; it’s high in protein and keeps for a very long time indeed.
- Stock up on spices! Not only do they all have great health-giving properties (at least, we can’t think of a refutation by counterexample, Arrakis be damned), but also, they literally spice up our culinary repertoire, and bring joy to cooking and eating healthy food.
If you like these, check out the rest:
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Further reading
For more about actually making habits stick quickly and reliably,enjoy:
How To Really Pick Up (And Keep!) Those Habits
Take care!
Don’t Forget…
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