Moore’s Clinically Oriented Anatomy – by Dr. Anne Argur & Dr. Arthur Dalley
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Imagine, if you will, Grey’s Anatomy but beautifully illustrated in color and formatted in a way that’s easy to read—both in terms of layout and searchability, and also in terms of how this book presents anatomy described in a practical, functional context, with summary boxes for each area, so that the primary concepts don’t get lost in the very many details.
(In contrast, if you have a copy of the famous Grey’s Anatomy, you’ll know it’s full of many pages of nothing but tiny dense text, a large amount of which is Latin, with occasional etchings by way of illustration)
Another way in which this does a lot better than the aforementioned seminal work is that it also describes and discusses very many common variations and abnormalities, both congenital and acquired, so that it’s not just a text of “what a theoretical person looks like inside”, but rather also reflects the diverse reality of the human form (we weren’t made identically in a production line, and so we can vary quite a bit).
The book is, of course, intended for students and practitioners of medicine and related fields, so what good is it to the lay person? Well, if you ask the average person where the gallbladder is and why we have one, they will gesture in the general direction of the abdomen, and sort of shrug sheepishly. You don’t have to be that person 🙂
Bottom line: if you’d like to know your acetabulum from your zygomatic arch, this is the best anatomy book this reviewer has yet seen.
Click here to check out Moore’s Clinically Oriented Anatomy, and prepare to be amazed!
PS: this one is expensive, but consider it a fair investment in your personal education, if you’re serious about it!
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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:
- Carbohydrate Mythbusting: Should You Go Light Or Heavy On Carbs?
- What’s The Real Deal With The Paleo Diet?
- Gluten Mythbusting: What’s The Truth? ← we didn’t mention it above, but couscous is by default gluten-free, and couscous, being made of wheat, is by default not gluten-free, which may be another reason for some to choose quinoa
Take care!
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Type 2 Diabetic Foot Problems
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It’s Q&A Day!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! 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
Q: I’d like to know more about type 2 diabetic foot problems
You probably know that the “foot problems” thing has less to do with the feet and more to do with blood and nerves. So, why the feet?
The reason feet often get something like the worst of it, is because they are extremities, and in the case of blood sugars being too high for too long too often, they’re getting more damage as blood has to fight its way back up your body. Diabetic neuropathy happens when nerves are malnourished because the blood that should be keeping them healthy, is instead syrupy and sluggish.
We’ll definitely do a main feature sometime soon on keeping blood sugars healthy, for both types of diabetes plus pre-diabetes and just general advice for all.
In the meantime, here’s some very good advice on keeping your feet healthy in the context of diabetes. This one’s focussed on Type 1 Diabetes, but the advice goes for both:
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Turkish Saffron Salad
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Summer is upon us, and we need salad options. Coleslaw’s all well and good, until you’re the 4th person to bring it to the pot luck. Tzatziki’s great—and healthier than a standard coleslaw, being based in yogurt rather than mayonnaise as most Western coleslaws are (Eastern European coleslaws, for example, more often use a vinaigrette), but today our tastebuds are traveling to Turkey for this gut-healthy, phytochemical-rich, delicious dish.
You will need
- 12 oz carrots, cut into very thin batons (alternatively: use a peeler to peel it into super-thin strips)
- 2 oz chopped nuts (pistachios are traditional, almonds are also used sometimes; many other nuts would work too e.g. walnuts, hazelnuts, etc; not peanuts though)
- 2 cups kefir yogurt (if unavailable, substitute any 2 cups plain unsweetened yogurt; comparable plant yogurt is fine if you’re vegan; those healthy bacteria love plant yogurts as much as animal ones)
- 1 bulb garlic, grated
- 1 tsp chili flakes
- 1 pinch saffron, ground, then soaked in 1 tbsp warm water for a few hours
- 2 tbsp olive oil for cooking; ideally Extra Virgin, but at least Virgin
Method
(we suggest you read everything at least once before doing anything)
1) Put the olive oil and carrots into a saucepan and heat gently, stirring. You want to soften the carrots just a little and absorb the olive oil, without actually fully cooking the carrots; this will probably only take 2–3 minutes at most. Take it off the heat and transfer it to a bowl to cool.
When the mixture has cooled…
2) Add the kefir yogurt, garlic, chili flakes, and saffron water into the carrots, mixing thoroughly.
3) Add the chopped nuts as a garnish
(after mixing thoroughly, you will probably see more of the yogurt mixture and less of the carrots; that’s fine and correct))
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Making Friends With Your Gut (You Can Thank Us Later)
- The Many Health Benefits Of Garlic
- Capsaicin For Weight Loss And Against Inflammation
- Why You Should Diversify Your Nuts!
- Saffron For The Brain (& More) ← do not underestimate saffron’s neuroprotective qualities, and many other beneficial properties!
Take care!
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Complete Guide To Fasting – By Dr. Jason Fung
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When it comes to intermittent fasting, the plethora of options can be daunting at first, as can such questions as what fluids are ok to take vs what will break the fast, what to expect in terms of your first fasting experience, and how not to accidentally self-sabotage.
Practised well, intermittent fasting can be a very freeing experience, and not at all uncomfortable. Practised badly, it can be absolutely miserable, and this is one of those things where knowledge makes the difference.
Dr. Fung (yes, the same Dr. Fung we’ve featured before as an expert on metabolic health) shares this knowledge over the course of 304 pages, with lots of scientific information and insider tips. He covers the different kinds of fasting, how each of them work and what they do for the body and brain, hunger/satiety hacks, lots of “frequently asked questions”, and even a range of recipes to help smooth your journey along its way.
The style is very well-written pop-science; it’s engaging and straightforward without skimping on science at all.
Bottom line: if you’re thinking of trying intermittent fasting but aren’t sure where/how to best get started, this book can set you off on the right foot and keep you on the right track thereafter.
Click here to check out The Complete Guide to Fasting, and enjoy the process as well as the results!
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What Too Much Exercise Does To Your Body And Brain
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“Get more exercise” is a common rallying-cry for good health, but it is possible to overdo it. And, this is not just a matter of extreme cases of “exercise addiction”, but even going much above certain limits can already result in sabotaging one’s healthy gains. But how, and where does the line get drawn?
Too Much Of A Good Thing
The famous 150 minutes per week of moderate exercise (or 75 minutes of intense exercise) is an oft-touted figure. This video, on the other hand, springs for 5 hours of moderate exercise or 2.5 hours intense exercise as a good guideline.
We’re advised that going over those guidelines doesn’t necessarily increase health benefits, and on the contrary, may reduce or even reverse them. For example, we are told…
- Light to moderate running reduces the risk of death, but running intensely more than 3 times a week can negate these benefits.
- Extreme endurance exercises, like ultra-marathons, may cause heart damage, heart rhythm disorders, and artery enlargement.
- Women who exercise strenuously every day have a higher risk of heart attacks and strokes compared to those who exercise moderately.
- Excessive exercise in women can lead to the “female athlete triad” (loss of menstruation, osteoporosis, and eating disorders).
- In men, intense exercise can lower libido due to fatigue and reduced testosterone levels.
- Both men and women are at increased risk of overuse injuries (e.g., tendinitis, stress fractures) and impaired immunity from excessive exercise.
- There is a 72-hour window of impaired immunity after intense exercise, increasing the risk of infections.
Exercise addiction is rare, though, with this video citing “around 1 million people in the US suffer from exercise addiction”.
For more on finding the right balance, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
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Daily Activity Levels & The Measurable Difference They Make To Brain Health
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Most studies into the difference that exercise makes to cognitive decline are retrospective, i.e. they look backwards in time, asking participants what their exercise habits were like in the past [so many] years, and tallying that against their cognitive health in the present.
Some studies are interventional, and those are most often 3, 6, or 12 months, depending on funding. In those cases, they make a hypothesis (e.g. this intervention will boost this measure of brain health) and then test it.
However, humans aren’t generally great at making short term decisions for long term gains. In other words: if it’s rainy out, or you’re a little pushed for time, you’re likely to take the car over walking regardless of what data point this adjusts in an overarching pattern that will affect your brain’s amyloid-β clean-up rates in 5–20 years time.
Nine days
The study we’re going to look at today was a 9-day observational study, using smartphone-based tracking with check-ins every 3½ hours, with participants reporting their physical activity as light, moderate, or intense (these terms were defined and exemplified, so that everyone involved was singing from the same songsheet in terms of what activities constitute what intensity).
The sample size was reasonable (n=204) and was generally heterogenous sample (i.e. varied in terms of sex, racial background, and fitness level) of New Yorkers aged 40–65.
So, the input variable was activity level, and the output variable was cognitive fitness.
As to how they measured the output, two brain games assessed:
- cognitive processing speed, and
- working memory (a proxy for executive function).
What they found:
- participants active within the last 3½ hours had faster processing speed, equivalent to being four years younger
- response times in the working memory (for: executive function) task reflected similar processing speed improvements, for participants active in the last 3½ hours
And, which is important to note,
❝This benefit was observed regardless of whether the activities they reported were higher intensity (e.g., running/jogging) or lower intensity (e.g., walking, chores).❞
Source: Cognitive Health Benefits of Everyday Physical Activity in a Diverse Sample of Middle-Aged Adults
Practical take-away:
Move more often! At least every couple of hours (when not sleeping)!
The benefits will benefit you in the now, as well as down the line.
See also:
The Doctor Who Wants Us To Exercise Less, & Move More
and, for that matter:
Do You Love To Go To The Gym? No? Enjoy These “No-Exercise Exercises”!
Take care!
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