No Bad Parts – by Dr. Richard Schwartz

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We’ve previously reviewed Dr. Schwartz’s “You Are The One You’ve Been Waiting For” and whereas that book doesn’t require having read this one, this one would be an excellent place to start, as it focuses on perhaps the most important core issues of IFS therapy.

We all have different aspects that have developed within us for different reasons, and can generally “become as though a different person when…” and some condition that is met. Those are our “parts”, per IFS.

This book makes the case that even the worst of our parts arose for reasons, that they often looked after us when no other part could or would, and at the very least, they tried. Rather than arguing for “so, everything’s just great”, though, Dr. Schwartz talks the reader through making peace with those parts, and then, where appropriate, giving them the retirement they deserve—of if that’s not entirely practical, arranging for them to at least take a seat and wait until called on, rather than causing problems in areas of life to which they are not well-suited.

Throughout, there is a good balance of compassion and no-bullshit, both of which are really necessary in order to make this work.

Bottom line: if there are parts of you you’re not necessarily proud of, this book can help you to put them peacefully to rest.

Click here to check out No Bad Parts, and take care of yours!

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  • Brussels Sprouts vs Spirulina – Which is Healthier?

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    Our Verdict

    When comparing Brussels sprouts to spirulina, we picked the sprouts.

    Why?

    Pitting these two well-known superfoods against each other, we get the following:

    Looking at the macros first, spirulina has a little more protein, while sprouts have more carbs and nearly 10x the fiber. So, we call this a win for sprouts.

    In terms of vitamins, sprouts have a lot more of vitamins A, B6, B9, C, E, K, and choline, while spirulina has a little more of vitamins B1, B2, and B3. An easy win for sprouts.

    In the category of minerals, sprouts have more calcium, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while spirulina has more copper and iron. Another clear win for sprouts.

    Adding up the sections makes the winner very clear: Brussels sprouts enjoy a well-earned victory.

    Want to learn more?

    You might like to read:

    A Deeper Dive Into Seaweed

    Take care!

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  • Pregnant women can now get a free RSV shot. What other vaccines do you need when you’re expecting?

    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.

    From today, February 3, pregnant women in Australia will be eligible for a free RSV vaccine under the National Immunisation Program.

    This vaccine is designed to protect young infants from severe RSV (respiratory syncytial virus). It does so by generating the production of antibodies against RSV in the mother, which then travel across the placenta to the baby.

    While the RSV vaccine is a new addition to the National Immunisation Program, it’s one of three vaccines provided free for pregnant women under the program, alongside ones for influenza and whooping cough. Each offers important protection for newborn babies.

    voronaman/Shutterstock

    The RSV vaccine

    RSV is the most common cause of lower respiratory infections (bronchiolitis and pneumonia) in infants. It’s estimated that of every 100 infants born in Australia each year, at least two will be hospitalised with RSV by six months of age.

    RSV infection is most common roughly between March and August in the southern hemisphere, but infection can occur year-round, especially in tropical areas.

    The vaccine works by conferring passive immunity (from the mother) as opposed to active immunity (the baby’s own immune response). By the time the baby is born, their antibodies are sufficient to protect them during the first months of life when they are most vulnerable to severe RSV disease.

    The RSV vaccine registered for use in pregnant women in Australia, Abrysvo, has been used since 2023 in the Americas and Europe. Real-world experience there shows it’s working well.

    For example, over the 2024 RSV season in Argentina, it was found to prevent 72.7% of lower respiratory tract infections caused by RSV and requiring hospitalisation in infants aged 0–3 months, and 68% among those aged 0–6 months. This research noted three deaths from RSV, all in infants whose mothers did not receive the RSV vaccine during pregnancy.

    This was similar to protection seen in a large multinational clinical trial that compared babies born to mothers who received this RSV vaccine with babies born to mothers who received a placebo. This study found the vaccine prevented 82.4% of severe cases of RSV in infants aged under three months, and 70% under six months, and that the vaccine was safe.

    A young baby sleeping under a yellow blanket with a toy bunny.
    Vaccinating mothers during pregnancy protects the newborn baby. StoryTime Studio/Shutterstock

    In addition to the maternal vaccine, nirsevimab, a long-acting monoclonal antibody, provides effective protection against severe RSV disease. It’s delivered to the baby by an intramuscular injection, usually in the thigh.

    Nirsevimab is recommended for babies born to women who did not receive an RSV vaccine during pregnancy, or who are born within two weeks of their mother having received the shot (most likely if they’re born prematurely). It may also be recommended for babies who are at higher risk of RSV due to a medical condition, even if their mother was vaccinated.

    Nirsevimab is not funded under the National Immunisation Program, but is covered under various state and territory-based programs for infants of mothers who fall into the above categories.

    But now we have a safe and effective RSV vaccine for pregnancy, all pregnant women should be encouraged to receive it as the first line of prevention. This will maximise the number of babies protected during their first months of life.

    Flu and whooping cough

    It’s also important pregnant women continue to receive flu and whooping cough vaccines in 2025. Like the RSV vaccine, these protect infants by passing antibodies from mother to baby.

    There has been a large whooping cough outbreak in Australia in recent months, including a death of a two-month-old infant in Queensland in November 2024.

    The whooping cough vaccine, given in combination with diphtheria and tetanus, prevents more than 90% of whooping cough cases in babies too young to receive their first whooping cough vaccine dose.

    Similarly, influenza can be deadly in young babies, and maternal flu vaccination substantially reduces hospital visits associated with influenza for babies under six months. Flu can also be serious for pregnant women, so the vaccine offers important protection for the mother as well.

    COVID vaccines are safe in pregnancy, but unless a woman is otherwise eligible, they’re not routinely recommended. You can discuss this with your health-care provider.

    When and where can you get vaccinated?

    Pregnant women can receive these vaccines during antenatal visits through their GP or in a specialised antenatal clinic.

    The flu vaccine is recommended at any time during pregnancy, the whooping cough vaccine from 20 weeks (ideally before 32 weeks), and the RSV vaccine from 28 weeks (before 36 weeks).

    It’s safe to receive multiple vaccinations at the same clinic visit.

    A pregnant woman sitting on a couch using a laptop.
    The RSV vaccine is now available for pregnant women under the National Immunisation Program. Olga Rolenko/Shutterstock

    We know vaccination rates have declined in a variety of groups since the pandemic, and there’s evidence emerging that suggests this trend has occurred in pregnant women too.

    A recent preprint (a study yet to be peer-reviewed) found a decrease of nearly ten percentage points in flu vaccine coverage among pregnant women in New South Wales, from 58.8% in 2020 to 49.1% in 2022. The research showed a smaller drop of 1.4 percentage points for whooping cough, from 79% in 2020 to 77.6% in 2022.

    It’s important to work to improve vaccination rates during pregnancy to give babies the best protection in their first months of life.

    We know pregnant women would like to receive information about new and routine maternal vaccines early in pregnancy. In particular, many pregnant women want to understand how vaccines are tested for safety, and their effectiveness, which was evident during COVID.

    GPs and midwives are trusted sources of information on vaccines in pregnancy. There’s also information available online on Sharing Knowledge About Immunisation, a collaboration led by the National Centre for Immunisation Research and Surveillance.

    Archana Koirala, Paediatrician and Infectious Diseases Specialist, University of Sydney; Bianca Middleton, Senior Research Fellow, Menzies School of Health Research; Margie Danchin, Professor of Paediatrics and vaccinologist, Royal Childrens Hospital, University of Melbourne and Murdoch Childrens Research Institute (MCRI); Associate Dean International, University of Melbourne, Murdoch Children’s Research Institute; Peter McIntyre, Professor in Women’s and Children’s Health, University of Otago, and Rebecca Doyle, Adjunct Research Fellow, School of Nursing, Midwifery and Social Work, The University of Queensland

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

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  • 5 Steps To Beat Overwhelm

    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.

    Dealing With Overwhelm

    Whether we live a hectic life in general, or we usually casually take each day as it comes but sometimes several days gang up on us at once, everyone gets overwhelmed sometimes.

    Today we’re going to look at how to deal with it healthily.

    Step 1: Start anywhere

    It’s easy to get stuck in “analysis paralysis” and not know how to tackle an unexpected large problem. An (unhealthy) alternative is to try to tackle everything at once, and end up doing nothing very well.

    Even the most expert juggler will not successfully juggle 10 random things thrown unexpectedly at them.

    So instead, just pick any part of the the mountain of to-dos, and start.

    If you do want a little more finesse though, check out:

    Procrastination, And How To Pay Off The To-Do List Debt

    Step 2: Accept what you’re capable of

    This one works both ways. It means being aware of your limitations yes, but also, of your actual abilities:

    • Is the task ahead of you really beyond what you are capable of?
    • Could you do it right now without hesitation if a loved one’s life depended on it?
    • Could you do it, but there’s a price to pay (e.g. you can do it but it’ll wipe you out in some other life area)?

    Work out what’s possible and acceptable to you, and make a decision. And remember, it could be that someone else could do it, but everyone has taken the “if you want something doing, give it to someone busy” approach. It’s flattering that people have such confidence in our competence, but it is also necessary to say “no” sometimes, or at least enlisting help.

    Step 3: Listen to your body

    …like a leader listening to an advisory council. Your perception of tiredness, pain, weakness, and all your emotions are simply messengers. Listen to the message! And then say “thank you for the information”, and proceed accordingly.

    Sometimes that will be in the way the messengers seem to be hoping for!

    Sometimes, however, maybe we (blessed with a weighty brain and not entirely a slave to our limbic system) know better, and know when it’s right to push through instead.

    Similarly, that voice in your head? You get to decide where it goes and doesn’t. On which note…

    Step 4: Be responsive, not reactive

    We wrote previously on the difference between these:

    A Bone To Pick… Up And Then Put Back Where We Found It

    Measured responses will always be better than knee-jerk reactions, unless it is literally a case of a split-second making a difference. 99% of our problems in life are not so; usually the problem will still be there unchanged after a moment’s mindful consideration, so invest in that moment.

    You’ve probably heard the saying “give me six hours to chop down a tree, and I’ll spend the first four sharpening the axe”. In this case, that can be your mind. Here’s a good starting point:

    No-Frills, Evidence-Based Mindfulness

    And if your mental state is already worse than that, mind racing with threats (real or perceived) and doom-laden scenarios, here’s how to get out of that negative spiral first, so that you can apply the rest of this:

    The Off-Button For Your Brain

    Do remember to turn it on again afterwards, though

    Step 5: Transcend discomfort

    This is partly a callback to step 3, but it’s now coming from a place of a clear ready mind, so the territory should be looking quite different now. Nevertheless, it’s entirely possible that your clear view shows discomfort ahead.

    You’re going to make a conscious decision whether or not to proceed through the discomfort (and if you’re not, then now’s the time to start calmly and measuredly looking at alternative plans; delegating, ditching, etc).

    If you are going to proceed through discomfort, then it can help to frame the discomfort as simply a neutral part of the path to getting where you want. Maybe you’re going to be going way out of your comfort zone in order to deal with something, and if that’s the case, make your peace with it now, in advance.

    “Certainly it hurts” / “Well, what’s the trick then?” / “The trick, William Potter, is not minding that it hurts”

    (lines from a famous scene from the 1962 movie Lawrence of Arabia)

    It’s ok to say to yourself (if it’s what you decide is the right thing to do) “Yep, this experience is going to suck terribly, but I’m going to do it anyway”.

    See also (this being about Radical Acceptance):

    What’s The Worst That Could Happen?

    Take care!

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Related Posts

  • Remember – by Dr. Lisa Genova
  • Why We Sleep – by Dr Matthew Walker

    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.

    • We all know sleep is important.
    • We all know that without it, we’ll suffer rapid cognitive decline.
    • We all know approximately what we’re supposed to do to get good sleep.

    So what does this book bring to the table? Mostly, deep understanding (written from the perspective of a career in sleep science) presented in such a way as to be applicable, by you, in your life. Stop sabotaging yourself before you even get out of your bed in the morning!

    Hustle culture champions early mornings and late nights, and either or both of those might be difficult to avoid. But to make what you’re doing sustainable, you’re going to have to make some informed decisions about looking after your #1 asset—you!

    Dr. Walker writes in a clear and accessible fashion, without skimping on the hard science, and always with practical application in mind. All in all, we can’t recommend this one enough.

    Pick Up Your Bedtime Reading From Amazon

    Don’t Forget…

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    Learn to Age Gracefully

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  • Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)

    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.

    Why You’re Probably Not Getting Enough Fiber (And How To Fix It)

    First things first… How much fiber should we be eating?

    *This one is also a great read to understand more about the “why” of fiber

    Meanwhile, the average American gets 16g of fiber per day.

    So, how to get more fiber, without piling on too many carbs?

    Foods that contain fiber generally contain carbs (there’s a limit to how much celery most people want to eat), so there are two key ideas here:

    • Getting a good carb:fiber ratio
    • Making substitutions that boost fiber without overdoing (or in some case, even changing) carbs

    Meat → Lentils

    Well-seasoned lentils can be used to replaced ground beef or similar. A cup of boiled lentils contains 18g of fiber, so you’re already outdoing the average American’s daily total.

    Meat → Beans

    Black beans are a top-tier option here (15g per cup, cooked weight), but many kinds of beans are great.

    Chicken/Fish → Chickpeas

    Yes, chicken/fish is already meat, but we’re making a case for chickpeas here. Cooked and seasoned appropriately, they do the job, and pack in 12g of fiber per cup. Also… Hummus!

    Bonus: Hummus, eaten with celery sticks.

    White pasta/bread → Wholewheat pasta/bread

    This is one where “moderation is key”, but if you’re going to eat pasta/bread, then wholewheat is the way to go. Fiber amounts vary, so read labels, but it will always have far more than white.

    Processed salty snacks → Almonds and other nuts

    Nuts in general are great, but almonds are top-tier for fiber, amongst other things. A 40g handful of almonds contains about 10g of fiber.

    Starchy vegetables → Non-starchy vegetables

    Potatoes, parsnips, and their friends have their place. But they cannot compete with broccoli, peas, cabbage, and other non-starchy vegetables for fiber content.

    Bonus: if you’re going to have starchy vegetables though, leave the skins on!

    Fruit juice → Fruit

    Fruit juice has had most, if not all, of its fiber removed. Eat an actual juicy fruit, instead. Apples and bananas are great options; berries such as blackberries and raspberries are even better (at around 8g per cup, compared to the 5g or so depending on the size of an apple/banana)

    Processed cereals → Oats

    5g fiber per cup. Enough said.

    Summary

    Far from being a Herculean task, getting >30g of fiber per day can be easily accomplished by a lentil ragù with wholewheat pasta.

    If your breakfast is overnight oats with fruit and some chopped almonds, you can make it to >20g already by the time you’ve finished your first meal of the day.

    Enjoy!

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  • Turkish Saffron Salad

    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.

    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:

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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