
Peach vs Strawberries – Which is Healthier?
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Our Verdict
When comparing peaches to strawberries, we picked the strawberries.
Why?
In terms of macros, peaches have more carbs while strawberries have more fiber. The differences aren’t huge, but are at least compelling enough to call this round a nominal win for strawberries.
In the category of vitamins, peaches have more of vitamins A, B2, B3, and E, while strawberries have more of vitamins B6, B9, and C, making this round a marginal 4:3 win for peaches.
When it comes to minerals, peaches have more copper, potassium, and zinc, while strawberries have more calcium, copper, iron, magnesium, manganese, phosphorus, and selenium. A clear win for strawberries.
Looking at other properties, it’s worth noting that peaches have some anticancer properties that strawberries don’t (so far as we know), while strawberries have rather more polyphenols in general. We’re calling this round a tie.
Adding up the sections makes for an overall win for strawberries, but it was very close, so by all means enjoy either or both!
Want to learn more?
You might like:
Top 8 Fruits That Prevent & Kill Cancer
Enjoy!
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Ghanaian Red Bean & Sweet Potato Groundnut Stew
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This is a dish popular in principle throughout West Africa. We say “in principle” because that’s a big place, and there is a lot of regional variation. The archetypal peanut stew is from Senegal (as maafe) or Mali (as tigadèguèna), but for its more balanced nutritional profile we’ve chosen one from Ghana—and since there are regional variations within Ghana too, we should specify that this one is from the south.
If you are allergic to nuts, you can substitute a seed butter (or tahini) for the nut butter, and omit the nuts—this will work in culinary terms and be fine healthwise, but we can’t claim it would be the same dish, having lost its defining ingredient. If your allergy is solely to peanuts, then substituting with any oily nut would work. So, not almonds for example, but cashews or even walnuts would be fine.
You will need
- 1½ lbs sweet potatoes, peeled and cut into ½” cubes
- 2 cups low-sodium vegetable stock
- 2 cans kidney beans, drained, cooked, and rinsed (or 2 cups same; cooked, drained, and rinsed)
- 1 can chopped tomatoes
- ½ cup unsalted dry-roasted peanuts
- 1 onion, chopped
- 1 red bell pepper, deseeded and chopped
- ¼ bulb garlic, finely chopped
- 2 heaped tbsp unsalted peanut butter, minimal (ideally: no) additives
- 2 tsp white miso paste
- 2 tsp grated fresh ginger
- 1 tsp ground cumin
- 1 tsp cayenne pepper
- 1 tsp black pepper
- ½ tsp MSG or 1 tsp low-sodium salt
- ½ tsp coarsely ground nigella seeds
- Extra virgin olive oil
Method
(we suggest you read everything at least once before doing anything)
1) Heat some oil in a sauté pan, or other pan suitable for both frying and fitting the entire stew in. Fry the onions until softened, turn the heat down low, and add the garlic, ginger, red bell pepper, cumin, cayenne, black pepper, and MSG/salt.
2) Add ¼ cup of the vegetable stock, and the sweet potato, and turn the heat back up, on high for about 30 seconds to get it to temperature, and then take it down to a simmer.
3) Stir in the miso paste and chopped tomatoes.
4) Add most of the rest of the vegetable stock, keeping ¼ cup aside. Simmer for about 20 minutes.
5) Stir in the kidney beans, and simmer for about 30 minutes more—the sweet potato should be soft now; if it isn’t, let it simmer a while longer until it is.
6) Combine the peanut butter with the remaining ¼ cup vegetable stock, and blend until smooth. Stir it into the stew.
7) If the stew is looking more like a soup than a stew, take out 1 cup and blend this 1 cup to a purée, adding it back in.
8) Add half the peanuts unto the stew. Taste, and adjust the seasonings if necessary.
9) Crush the remaining peanuts using a pestle and mortar; not too much though; you want them broken into bits, not pulverised.
10) Garnish with the crushed nuts and nigella seeds, and serve.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Eat More (Of This) For Lower Blood Pressure
- Lycopene’s Benefits For The Gut, Heart, Brain, & More
- Our Top 5 Spices: How Much Is Enough For Benefits? ← we used 4/5 today!
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‘No compassion… just blame’: how weight stigma in maternity care harms larger-bodied women and their babies
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According to a study from the United States, women experience weight stigma in maternity care at almost every visit. We expect this experience to be similar in Australia, where more than 50% of women of reproductive age live in larger bodies.
Weight stigma can present as stereotyping, negative attitudes and discriminatory actions towards larger-bodied people.
It occurs in other areas of health care and in society at large. But our research is focused on weight stigma in maternity care, which can cause significant harm for larger-bodied women and their babies.
Kate Cashin Photography What does weight stigma look like in maternity care?
Sometimes weight stigma is explicit, or on purpose. Explicit weight stigma includes health-care professionals having negative attitudes towards caring for larger-bodied pregnant women. This might present, for instance, when health professionals make negative comments about weight or accuse women of dishonesty when they discuss their dietary intake.
Sometimes weight stigma is implicit, or unintentional. Implicit weight stigma includes maternity care providers avoiding physical touch or eye contact during consultations with larger-bodied women.
Policies, guidelines and environments also contribute to weight stigma. Women in larger bodies frequently report feeling stigmatised and unable to access the type of maternity care they would prefer. Lack of availability of adequately fitting hospital clothing or delivery beds are other notable examples.
In a review published last year, we looked at weight stigma from preconception to after birth. Our results showed larger-bodied women are sometimes automatically treated as high-risk and undergo extra monitoring of their pregnancy even when they have no other risk factors that require monitoring.
This approach is problematic because it focuses on body size rather than health, placing responsibility on the woman and disregarding other complex determinants of health. https://www.youtube.com/embed/RfGVKqYN6o8?wmode=transparent&start=0 Weight stigma is common in maternity care.
How does this make women feel?
Qualitative evidence shows women who experience weight stigma during their maternity care feel judged, devalued, shamed and less worthy. They may feel guilty about getting pregnant and experience self-doubt.
As one research participant explained:
One doctor told me I was terrible for getting pregnant at my weight, that I was setting up my baby to fail […] I was in tears, and he told me I was being too sensitive.
A 2023 Australian paper written by women who had experienced weight stigma in maternity care recounted their care as hyper-focused on weight and dehumanising, robbing them of the joy of pregnancy.
According to one woman, “there was no compassion or conversation, just blame”.
Beyond making women feel humiliated and disrespected, weight stigma in maternity care can affect mental health. For example, weight stigma is linked to increased risk of depressive symptoms and stress, disordered eating behaviours and emotional eating.
One of the key reasons why weight stigma is so damaging to pregnant women’s health is because it’s closely linked to body image concerns.
Society unfairly holds larger-bodied women up to unrealistic ideals around their body shape and size, their suitability to be a mother, and the control they have over their weight gain.
Self stigma occurs when women apply society’s stigmatising narrative – from people in the community, the media, peers, family members and health-care providers – to themselves.
Larger-bodied pregnant women can face stigma from health-care professionals and society at large. antoniodiaz/Shutterstock Impacts on mum and baby
Several adverse pregnancy and birth outcomes have been linked to weight stigma in maternity care. These include gestational diabetes, caesarean birth and lower uptake of breastfeeding.
While we know these things can also be linked to higher body weight, emerging evidence shows weight stigma may have a stronger link with some outcomes than body mass index.
There are a variety of possible reasons for these links. For example, weight stigma may result in delayed access to and engagement with health-care services, and, as shown above, poorer mental health and reduced confidence. This may mean a woman is less likely to initiate and seek help with breastfeeding, for example.
Experiencing weight stigma also leads to a stress response in the body, which could affect a woman’s health during pregnancy.
In turn, the adverse effects of weight stigma can also affect the baby’s health. For example, gestational diabetes has a range of potential negative outcomes including a higher likelihood of premature birth, difficulties during birth, and an increased risk of the child developing type 2 diabetes.
But the burden and blame should not fall on women. Pregnant and postpartum women should not have to accept experiences of weight stigma in health care.
Weight stigma in maternity care has been linked to a higher likelihood of caesarean birth. photosoria/Shutterstock What can we do about it?
While it’s essential to address weight stigma as a societal issue, health services can play a key role in undoing the narrative of blame and shame and making maternity care more equitable for larger-bodied women.
Addressing weight stigma in maternity care can start with teaching midwives and obstetricians about weight stigma – what it is, where it happens, and how it can be minimised in practice.
We worked with women who had experienced weight stigma in maternity care and midwives to co-design resources to meet this need. Both women and midwives wanted resources that could be easily integrated into practice, acted as consistent reminders to be size-friendly, and met midwives’ knowledge gaps.
The resources included a short podcast about weight stigma in maternity care and images of healthy, larger-bodied pregnant women to demonstrate the most likely outcome is a healthy pregnancy. Midwives evaluated the resources positively and they are ready to be implemented into practice.
There is a long road to ending weight stigma in maternity care, but working towards this goal will benefit countless mothers and their babies.
Briony Hill, Deputy Head, Health and Social Care Unit and Senior Research Fellow, Monash University and Haimanot Hailu, PhD Candidate, Health and Social Care Unit, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Science-Based Alternative Pain Relief
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When Painkillers Aren’t Helping, These Things Might
Maybe you want to avoid painkillers, or maybe you’ve already maxed out what you can have, and want more options as an extra help against the pain.
Today we’ll look at some science-backed alternative pain relief methods:
First: when should we try to relieve pain?
There is no such thing as “this pain is not too much”. The correct amount of pain is zero. Maybe your body won’t let you reach zero, but more than that is “too much” already.
You don’t have to be suffering off the scale to deserve relief from pain!
So: if it hurts, then if you can safely get relief from the pain, it’s already wise to do so.
A couple of things we covered previously
CBD and THC are technically drugs, but are generally considered “alternative” pain relief, so we’ll give a quick mention here:
Short version:
- CBD can treat some kinds of treatment-resistant pain well (others, not so much—try it and find out if it works for you)
- THC can offer some people respite not found from other methods—but beware, because there are many health risks to consider.
Acupuncture
Pain relief appears to be its strongest suit:
Pinpointing The Usefulness Of Acupuncture
Cloves
Yes, just like you can get from the supermarket.
In its medicinal uses, it’s most well-known as a toothache remedy, but it has a local analgesic effect wherever you put it (i.e., apply it topically to where the pain is), thanks to its eugenol content:
Boswellia (frankincense)
The resin of the Boswellia serrata tree, this substance has an assortment of medicinal properties, including pain relief, anti-inflammatory effect, and psychoactive (anxiolytic and antidepressant) effects:
Frankincense is psychoactive: new class of antidepressants might be right under our noses
And as for physical pain? Here’s how it faired against the pain of osteoarthritis (and other OA symptoms, but we’re focusing on pain today), for example:
Here’s an example product on Amazon, but feel free to shop around as there are many options, including for example this handy roll-on
Further reading
Intended for chronic pain, but in large part applicable to acute pain also:
Managing Chronic Pain (Realistically!)
Take care!
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Measles cases are rising—here’s how to protect your family
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.
The U.S. is currently experiencing a spike in measles cases across several states. Measles a highly contagious and potentially life-threatening disease caused by a virus. The measles-mumps-rubella (MMR) vaccine prevents measles; unvaccinated people put themselves and everyone around them at risk, including babies who are too young to receive the vaccine.
Read on to learn more about measles: what it is, how to stay protected, and what to do if a measles outbreak happens near you.
What are the symptoms of measles?
Measles symptoms typically begin 10 to 14 days after exposure. The disease starts with a fever followed by a cough, runny nose, and red eyes and then produces a rash of tiny red spots on the face and body. Measles can affect anyone, but is most serious for children under 5, immunocompromised people, and pregnant people, who may give birth prematurely or whose babies may have low birth weight as a result of a measles infection.
Measles isn’t just a rash—the disease can cause serious health problems and even death. About one in five unvaccinated people in the U.S. who get measles will be hospitalized and could suffer from pneumonia, dehydration, or brain swelling.
If you get measles, it can also damage your immune system, making you more vulnerable to other diseases.
How do you catch measles?
Measles spreads through the air when an infected person coughs or sneezes. It’s so contagious that unvaccinated people have a 90 percent chance of becoming infected if exposed.
An infected person can spread measles to others before they have symptoms.
Why are measles outbreaks happening now?
The pandemic caused many children to miss out on routine vaccinations, including the MMR vaccine. Delayed vaccination schedules coincided with declining confidence in vaccine safety and growing resistance to vaccine requirements.
Skepticism about the safety and effectiveness of COVID-19 vaccines has resulted in some people questioning or opposing the MMR vaccine and other routine immunizations.
How do I protect myself and my family from measles?
Getting an MMR vaccine is the best way to prevent getting sick with measles or spreading it to others. The CDC recommends that children receive the MMR vaccine at 12 to 15 months and again at 4 to 6 years, before starting kindergarten.
One dose of the MMR vaccine provides 93 percent protection and two doses provide 97 percent protection against all strains of measles. Because some children are too young to be immunized, it’s important that those around them are vaccinated to protect them.
Is the MMR vaccine safe?
The MMR vaccine has been rigorously tested and monitored over 50 years and determined to be safe. Adverse reactions to the vaccine are extremely rare.
Receiving the MMR vaccine is much safer than contracting measles.
What do I do if there’s a measles outbreak in my community?
Anyone who is not fully vaccinated for measles should be immunized with a measles vaccine as soon as possible. Measles vaccines given within 72 hours after exposure may prevent or reduce the severity of disease.
Children as young as 6 months old can receive the MMR vaccine if they are at risk during an outbreak. If your child isn’t fully vaccinated with two doses of the MMR vaccine—or three doses, if your child received the first dose before their first birthday—talk to your pediatrician.
Unvaccinated people who have been exposed to the virus should stay home from work, school, day care, and other activities for 21 days to avoid spreading the disease.
For more information, talk to your health care provider.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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6 Rules For Stronger Nails
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Dr. Sam Ellis advises how, and it’s not what most people think of first:
What makes the most difference
We won’t keep the six core things a mystery!
And, contrary to popular marketing, you’ll not find “skin, hair, and nails” supplements on this list.
Instead, Dr. Ellis recommends:
- Keep your hands, cuticles, and nail plates moisturized
- Use hand-shielding lotion for frequent washing
- Apply nail oils to nails and cuticles consistently
- Avoid harsh removers like prolonged acetone soaking
- Gently file and trim your nails to prevent snags
- Avoid using your nails as tools, and wear gloves for chores
For example, about not using your nails as tools… This writer has medium-length nails most of the time (I like the look of almond-shaped* nails, but over a certain size, they start interfering with my typing and must be trimmed), and/but if ever I need to open something (e.g. ring-pull on canned goods in the kitchen) I lift it up using a short and rather blunt knife that I keep for exclusively that purpose.
*appropriately enough, as a 10almonds team member!
Dr. Ellis also mentions nutrition, advising to ensure adequate protein intake, and to investigate iron deficiency causes before supplementing, if it looks like that might be needed (or else you may be treating a symptom rather than the problem, and might not even be successful at treating the symptom, if the cause of anemia is “can’t absorb iron properly”, for example). In terms of other supplements, collagen may help (being essentially a rather bioavailable protein), but biotin has mixed evidence and megadoses can interfere with certain blood tests, so be aware of that if supplementing.
She’s not a fan of beauty salon treatments, noting (as we have before at 10almonds) that removal of gels, acrylics, or dip powders often damages nails through acetone soaking and filing. Nor is she a fan of Russian manicures that cut away cuticles, as they increase risk of infections and irregular (read: in-growing) nail growth.
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Want to learn more?
You might also like:
The Counterintuitive Dos and Don’ts of Nail Health
Take care!
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Stop Overthinking – by Nick Trenton
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This book is exactly what it says on the tin. We are given twenty-three techniques to relieve stress, stop negative spirals, declutter your mind, and focus on the present, in the calm pursuit of good mental health and productivity.
The techniques are things like the RAIN technique above, so if you liked that, you’ll love this. Being a book rather than a newsletter, it also takes the liberty of going into much more detail—hence the 200 pages for 23 techniques. Unlike many books, it’s not packed in fluff either. It’s that perfect combination of “to the point” and “very readable”.
If you’ve read this far into the review and you’re of two minds about whether or not this book could be useful to you, then you just might be overthinking it
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