Pinch Of Nom, Everyday Light – by Kay Featherstone and Kate Allinson

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One of the biggest problems with “light”, “lean” or “under this many calories” cookbooks tends to be the portion sizes perhaps had sparrows in mind. Not so, here!

Nor do they go for the other usual trick, which is giving us something that’s clearly not a complete meal. All of these recipes are for complete meals, or else come with a suggestion of a simple accompaniment that will still keep the dish under 400kcal.

The recipes are packed with vegetables and protein, perfect for keeping lean while also making sure you’re full until the next meal.

Best of all, they are indeed rich and tasty meals—there’s only so many times one wants salmon with salad, after all. There are healthy-edition junk food options, too! Sausage and egg muffins, fish and chips, pizza-loaded fries, sloppy dogs, firecracker prawns, and more!

Most of the meals are quite quick and easy to make, and use common ingredients.

Nearly half are vegetarian, and gluten-free options involve only direct simple GF substitutions. Similarly, turning a vegetarian meal into a vegan meal is usually not rocket science! Again, quick and easy substitutions, à la “or the plant-based milk of your choice”.

Recipes are presented in the format: ingredients, method, photo. Super simple (and no “chef’s nostalgic anecdote storytime” introductions that take more than, say, a sentence to tell).

All in all, a fabulous addition to anyone’s home kitchen!

Get your copy of “Pinch of Nom—Everyday Light” from Amazon today!

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    Today’s edition of 10almonds brings you a blast from the past with a modern twist: an ancient Russian peasant food that became a Soviet staple, and today, is almost unknown in the West. Find out more about this famous Russian comfort food.

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  • What Weston Price Got Right (And Wrong)

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    Weston Price: What Stood The Test of Time?

    This is Dr. Weston Price, a dentist. You may guess from the photo, or perhaps already knew, his work is not new in 2023. We usually feature current health experts here, but we’re taking a day to do a blast from the past, because his ideas endure today, and inform a lot of people’s health views. So, he’s a good one to at least know about.

    What was his deal?

    Dr. Price (1870–1948) wanted to study focal infection theory—the idea that repairing root canals allowed bacterial infections that caused everything from heart disease to arthritis. His solution was that the teeth should be extracted instead.

    This theory was popular in the 1920s, was challenged in the 1930s, ignored in the 1940s (the world was a bit busy), and by broad medical consensus anyway, rejected in the 1950s. But, while it was being challenged in the 1930s, Dr. Price decided to find more evidence for its support.

    The result was his famous world tour of peoples living traditional lifestyles without the influence of “modern” diet. His findings, and the conclusions he drew from them, extended to far more than just dental health.

    What did he find?

    Dr. Price found that people living traditional lifestyles, with their traditional diets based on locally-sourced foods, had much better overall health. Of course, he was a dentist and not a general practitioner, so aside from examining their teeth, he largely relied on self-reported diagnoses of illness, or lack thereof.

    In short: he found that people in places without modern medical institutions had fewer diagnoses of disease. From this, he concluded that incidence of disease was much lower.

    There was also an unexamined element of survivorship bias—an undiagnosed disease is more likely to be fatal, and he questioned only living people, which skewed the stats rather. Nor did he examine infant mortality rate nor adult life expectancy, both of which were not great.

    Was it all useless, then?

    Actually no! He did hit upon some observations that have stood the test of time:

    • He correctly concluded that modern diets with sugar and white flour were ruinous to the health.
    • He correctly concluded that locally-sourced food, and grass-fed in the case of pastoral farming, tended to have much more nutritional value than the mass-produced results of intensive farming.
    • He correctly concluded that many modern preservation methods robbed foods of their nutrients.
    • He correctly concluded that many grains and seeds are more nutritions when fermented/soaked/sprouted.

    About that “locally-sourced food”: the reason locally-sourced food tends to be more nutritious is that it has required less in the way of preservation for a long trip around the world, and will also tend to be fresher.

    On the other hand, this does mean a lot of the foods that Dr. Price recommends are very much subject to availability. It may well be true that the Inuit people do not eat a lot of fruit and veg (which mostly do not grow there), but if you live in Nevada, maybe locally-sourced whale fat is just as difficult to find.

    One person’s “this fatty organ meat contains the vitamin C we need” may be another person’s “that’s great; I have an apple tree in my garden though”.

    Want to learn more?

    Dr. Price’s most influential work is his magnum opus, “Nutrition and Physical Degeneration”. It’s a fascinating book in its historical context, but do be warned, it was written by a rich white man in 1939 and the writing is as racist as you might expect. Even when making favourable comparisons, the tone is very much “and here is what these savages are doing well”.

    If you don’t fancy reading all that, here are two other sources about Weston Price’s work and conclusions, presented for balance:

    Enjoy!

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  • Mocktails – by Moira Clark

    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’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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  • A Supplement To Rival St. John’s Wort Against Depression

    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.

    Do You Feel The SAMe?

    S-Adeonsyl-L-Methionone (SAMe) is a chemical found naturally in the body, and/but enjoyed widely as a supplement. The main reasons people take it are:

    • Improve mood (antidepressant effect)
    • Improve joints (reduce osteoarthritis symptoms)
    • Improve liver (detoxifying effect)

    Let’s see what the science says for each of those claims…

    Does it improve mood?

    It seems to perform comparably to St. John’s Wort (which is good; it performs comparably to Prozac).

    Best of all, it does this with fewer contraindications (St. John’s Wort has so many contraindications).

    Here’s how they stack up:

    St. John’s wort and S-Adenosyl Methionine as “natural” alternatives to conventional antidepressants in the era of the suicidality boxed warning: what is the evidence for clinically relevant benefit?

    This looks very promising, though it’d be nice to see a larger body of research, to be sure.

    Does it reduce osteoarthritis symptoms?

    The good news: it performs comparably to ibuprofen, with fewer side effects!

    The bad news: it also performs comparably to placebo!

    Read into that what you will about ibuprofen’s usefulness vs OA symptoms.

    Read all about it:

    S-Adenosylmethionine for osteoarthritis of the knee or hip

    If you were hoping for something for OA or similar symptoms, you might like our previous main features:

    Does it help against liver disease?

    According to adverts for SAMe: absolutely!

    According to science: we don’t know

    The science for this is so weak that it’d be unworthy of mention if it weren’t for the fact that SAMe is so widely sold as good against hepatotoxicity.

    To be clear: maybe it really is great! Science hasn’t yet disproved its usefulness either.

    It is popularly assumed to be beneficial due to there being an association between lower levels of SAMe in the body (remember, it is also produced inside our bodies) and development of liver disease, especially cholestasis.

    Here’s an example of what pretty much every study we found was like (inconclusive research based mostly on mice):

    S-adenosylmethionine in liver health, injury, and cancer

    For other options for liver health, consider:

    How To Unfatty A Fatty Liver

    Is it safe?

    Safety trials have been done ranging from 3 months to 2 years, with no serious side effects coming to light. So, it appears quite safe.

    That said, as with anything, there are contraindications, such as:

    • if you have bipolar disorder, skip this unless directed by your health care provider, because it may worsen the symptoms of mania
    • if you are on SSRIs or other serotonergic drugs, it may interact with those
    • if you are immunocompromised, you might want to skip it can increase the risk of P. carinii growth in such cases

    As always, do speak with your doctor/pharmacist for personalized advice.

    Summary

    SAMe’s evidence-based qualities seem to stack up as follows:

    • Against depression: good
    • Against osteoarthritis: weak
    • Against liver disease: unknown

    As for safety, it has been found quite safe for most people.

    Where can I get it?

    We don’t sell it, but here is an example product on Amazon, for your convenience

    Enjoy!

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Related Posts

  • Atomic Habits – by James Clear
  • Reading At Night: Good Or Bad For Sleep? And Other Questions

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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

    ❝Would be interested in your views about “reading yourself to sleep”. I find that current affairs magazines and even modern novels do exactly the opposite. But Dickens – ones like David Copperfield and Great Expectations – I find wonderfully effective. It’s like entering a parallel universe where none of your own concerns matter. Any thoughts on the science that may explain this?!❞

    Anecdotally: this writer is (like most writers) a prolific reader, and finds reading some fiction last thing at night is a good way to create a buffer between the affairs of the day and the dreams of night—but I could never fall asleep that way, unless I were truly sleep-deprived. The only danger is if I “one more chapter” my way deep into the night! For what it’s worth, bedtime reading for me means a Kindle self-backlit with low, soft lighting.

    Scientifically: this hasn’t been a hugely researched area, but there are studies to work from. But there are two questions at hand (at least) here:

    1. one is about reading, and
    2. the other is about reading from electronic devices with or without blue light filters.

    Here’s a study that didn’t ask the medium of the book, and concluded that reading a book in bed before going to sleep improved sleep quality, compared to not reading a book in bed:

    Does reading a book in bed make a difference to sleep in comparison to not reading a book in bed? The People’s Trial-an online, pragmatic, randomised trial

    Here’s a study that concluded that reading on an iPad (with no blue light filter) that found no difference in any metrics except EEG (so, there was no difference on time spent in different sleep states or sleep onset latency), but advised against it anyway because of the EEG readings (which showed slow wave activity being delayed by approximately 30 minutes, which is consistent with melatonin production mechanics):

    Reading from an iPad or from a book in bed: the impact on human sleep. A randomized controlled crossover trial

    Here’s another study that didn’t take EEG readings, and/but otherwise confirmed no differences being found:

    Two hours of evening reading on a self-luminous tablet vs. reading a physical book does not alter sleep after daytime bright light exposure

    We’re aware this goes against general “sleep hygiene” advice in two different ways:

    • General advice is to avoid electronic devices before bedtime
    • General advice is to not do activities besides sleep (and sex) in bed

    …but, we’re committed to reporting the science as we find it!

    Enjoy!

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  • Codependency Isn’t What Most People Think It Is

    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.

    Codependency isn’t what most people think it is

    In popular parlance, people are often described as “codependent” when they rely on each other to function normally. That’s interdependent mutualism, and while it too can become a problem if a person is deprived of their “other half” and has no idea how to do laundry and does not remember to take their meds, it’s not codependency.

    Codependency finds its origins in the treatment and management of alcoholism, and has been expanded to encompass other forms of relationships with dependence on substances and/or self-destructive behaviors—which can be many things, including the non-physical, for example a pattern of irresponsible impulse-spending, or sabotaging one’s own relationship(s).

    We’ll use the simplest example, though:

    • Person A is (for example) an alcoholic. They have a dependency.
    • Person B, married to A, is not an alcoholic. However, their spouse’s dependency affects them greatly, and they do what they can to manage that, and experience tension between wanting to “save” their spouse, and wanting their spouse to be ok, which latter, superficially, often means them having their alcohol.

    Person B is thus said to be “codependent”.

    The problem with codependency

    The problems of codependency are mainly twofold:

    1. The dependent partner’s dependency is enabled and thus perpetuated by the codependent partner—they might actually have to address their dependency, if it weren’t for their partner keeping them from too great a harm (be it financially, socially, psychologically, medically, whatever)
    2. The codependent partner is not having a good time of it either. They have the stress of two lives with the resources (e.g. time) of one. They are stressing about something they cannot control, understandably worrying about their loved one, and, worse: every action they might take to “save” their loved one by reducing the substance use, is an action that makes their partner unhappy, and causes conflict too.

    Note: codependency is often a thing in romantic relationships, but it can appear in other relationships too, e.g. parent-child, or even between friends.

    See also: Development and validation of a revised measure of codependency

    How to deal with this

    If you find yourself in a codependent position, or are advising someone who is, there are some key things that can help:

    • Be a nurturer, not a rescuer. It is natural to want to “rescue” someone we care about, but there are some things we cannot do for them. Instead, we must look for ways to build their strength so that they can take the steps that only they can take to fix the problem.
    • Establish boundaries. Practise saying “no”, and also be clear over what things you can and cannot control—and let go of the latter. Communicate this, though. An “I’m not the boss of you” angle can prompt a lot of people to take more personal responsibility.
    • Schedule time for yourself. You might take some ideas from our previous tangentially-related article:

    How To Avoid Carer Burnout (Without Dropping Care)

    Want to read more?

    That’s all we have space for today, but here’s a very useful page with a lot of great resources (including questionnaires and checklist and things, in case you’re thinking “is it, or…?”)

    Codependency: What Are The Signs & How To Overcome It

    Don’t Forget…

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  • 7 Tips To Burn Fat & Build Muscle At The Same Time

    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.

    Cori Lefkowith, of “Redefining Strength” and “Strong At Any Age” fame, has her formula to share:

    Know your priorities

    We’ll not keep the 7 tips a mystery; they are:

    1. Determine your primary goal: decide whether your main focus is losing fat while building muscle or building muscle while trimming up. This choice will influence your calorie intake, macros, and cardio approach.
    2. Start tracking: spend 7–14 days logging your current food intake, including calories, protein, carbs, and fats, without taking any particular action to change them yet. Understanding your baseline will help tailor your diet and exercise plan.
    3. Prioritize strength training: focus on strength work over cardio to build muscle. Avoid turning strength sessions into cardio by rushing between sets—allow adequate rest for muscle progression.
    4. Center your meals on protein: adjust your protein intake based on your primary goal. For fat loss while gaining muscle, aim for 40-45% of calories from protein. For building muscle while losing fat, aim for 30-40% protein, with attention to maintaining sufficient carbs.
    5. Set your calories: after adjusting protein, fine-tune your calorie intake. However, make only small changes (e.g. 100 calories up or down) and reassess every 2–3 weeks to avoid extreme deficits or surpluses.
    6. Adjust your cardio: prioritize strength training but use walking as low-impact cardio. Avoid excessive cardio that may hinder muscle gains, and use strategic HIIT sessions if needed.
    7. Ditch the scale: avoid using the scale as your sole measure of progress. Instead, rely on measurements, progress photos, and how your clothes fit to track body recomposition effectively.

    For more on all of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Can You Gain Muscle & Lose Fat At The Same Time? ← we got this question in our Q&A day not long back, and here was our answer. We went for a less numbers-based approach, and a more principles-based approach. Both ways work, so by all means pick whichever method you personally find better suits how you like to do things!

    Take care!

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