Pinch Of Nom, Everyday Light – by Kay Featherstone and Kate Allinson
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.
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!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Recommended
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Does Eating Shellfish Contribute To Gout?
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? We love to hear from you!
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 😎
❝I have a question about seafood as healthy, doesn’t eating shellfish contribute to gout?❞
It can do! Gout (a kind of inflammatory arthritis characterized by the depositing of uric acid crystals in joints) has many risk factors, and diet is one component, albeit certainly the most talked-about one.
First, you may be wondering: isn’t all arthritis inflammatory? Since arthritis is by definition the inflammation of joints, this is a reasonable question, but when it comes to classifying the kinds, “inflammatory” arthritis is caused by inflammation, while “non-inflammatory” arthritis (a slightly confusing name) merely has inflammation as one of its symptoms (and is caused by physical wear-and-tear). For more information, see:
- Tips For Avoiding/Managing Rheumatoid Arthritis ←inflammatory
- Tips For Avoiding/Managing Osteoarthritis ← “non-inflammatory”
As for gout specifically, top risk factors include:
- Increasing age: risk increases with age
- Being male: women do get gout, but much less often
- Hypertension: all-cause hypertension is the biggest reasonably controllable factor
There’s not a lot we can do about age (but of course, looking after our general health will tend to slow biological aging, and after all, diseases only care about the state of our body, not what the date on the calendar is).
As for sex, this risk factor is hormones, and specifically has to do with estrogen and testosterone’s very different effects on the immune system (bearing in mind that chronic inflammation is a disorder of the immune system). However, few if any men would take up feminizing hormone therapy just to lower their gout risk!
That leaves hypertension, which happily is something that we can all (barring extreme personal circumstances) do quite a bit about. Here’s a good starting point:
Hypertension: Factors Far More Relevant Than Salt
…and for further pointers:
How To Lower Your Blood Pressure (Cardiologists Explain)
As for diet specifically (and yes, shellfish):
The largest study into this (and thus, one of the top ones cited in a lot of other literature) looked at 47,150 men with no history of gout at the baseline.
So, with the caveat that their findings could have been different for women, they found:
- Eating meat in general increased gout risk
- Narrowing down specific meats: beef, pork, and lamb were the worst offenders
- Eating seafood in general increased gout risk
- Narrowing down specific seafoods: all seafoods increased gout risk within a similar range
- As a specific quirk of seafoods: the risk was increased if the man had a BMI under 25
- Eating dairy in general was not associated with an increased risk of gout
- Narrowing down specific dairy foods: low-fat dairy products such as yogurt were associated with a decreased risk of gout
- Eating purine-rich vegetables in general was not associated with an increased risk of gout
- Narrowing down to specific purine-rich vegetables: no purine-rich vegetable was associated with an increase in the risk of gout
Dairy products were included in the study, as dairy products in general and non-fermented dairy products in particular are often associated with increased inflammation. However, the association was simply not found to exist when it came to gout risk.
Purine-rich vegetables were included in the study, as animal products highest in purines have typically been found to have the worst effect on gout. However, the association was simply not found to exist when it came to plants with purines.
You can read the full study here:
Purine-Rich Foods, Dairy and Protein Intake, and the Risk of Gout in Men
So, the short answer to your question of “doesn’t eating shellfish contribute to the risk of gout” is:
Yes, it can, but occasional consumption probably won’t result in gout unless you have other risk factors going against you.
If you’re a slim male 80-year-old alcoholic smoker with hypertension, then definitely do consider skipping the lobster, but honestly, there may be bigger issues to tackle there.
And similarly, obviously skip it if you have a shellfish allergy, and if you’re vegan or vegetarian or abstain from shellfish for religious reasons, then you can certainly live very healthily without ever having any.
See also: Do We Need Animal Products, To Be Healthy?
For most people most of the time, a moderate consumption of seafood, including shellfish if you so desire, is considered healthy.
As ever, do speak with your own doctor to know for sure, as your individual case may vary.
For reference, this question was surely prompted by the article:
Lobster vs Crab – Which is Healthier?
Take care!
Share This Post
-
Surgery is the default treatment for ACL injuries in Australia. But it’s not the only way
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 anterior cruciate ligament (ACL) is an important ligament in the knee. It runs from the thigh bone (femur) to the shin bone (tibia) and helps stabilise the knee joint.
Injuries to the ACL, often called a “tear” or a “rupture”, are common in sport. While a ruptured ACL has just sidelined another Matildas star, people who play sport recreationally are also at risk of this injury.
For decades, surgical repair of an ACL injury, called a reconstruction, has been the primary treatment in Australia. In fact, Australia has among the highest rates of ACL surgery in the world. Reports indicate 90% of people who rupture their ACL go under the knife.
Although surgery is common – around one million are performed worldwide each year – and seems to be the default treatment for ACL injuries in Australia, it may not be required for everyone.
What does the research say?
We know ACL ruptures can be treated using reconstructive surgery, but research continues to suggest they can also be treated with rehabilitation alone for many people.
Almost 15 years ago a randomised clinical trial published in the New England Journal of Medicine compared early surgery to rehabilitation with the option of delayed surgery in young active adults with an ACL injury. Over half of people in the rehabilitation group did not end up having surgery. After five years, knee function did not differ between treatment groups.
The findings of this initial trial have been supported by more research since. A review of three trials published in 2022 found delaying surgery and trialling rehabilitation leads to similar outcomes to early surgery.
A 2023 study followed up patients who received rehabilitation without surgery. It showed one in three had evidence of ACL healing on an MRI after two years. There was also evidence of improved knee-related quality of life in those with signs of ACL healing compared to those whose ACL did not show signs of healing.
Regardless of treatment choice the rehabilitation process following ACL rupture is lengthy. It usually involves a minimum of nine months of progressive rehabilitation performed a few days per week. The length of time for rehabilitation may be slightly shorter in those not undergoing surgery, but more research is needed in this area.
Rehabilitation starts with a physiotherapist overseeing simple exercises right through to resistance exercises and dynamic movements such as jumping, hopping and agility drills.
A person can start rehabilitation with the option of having surgery later if the knee remains unstable. A common sign of instability is the knee giving way when changing direction while running or playing sports.
To rehab and wait, or to go straight under the knife?
There are a number of reasons patients and clinicians may opt for early surgical reconstruction.
For elite athletes, a key consideration is returning to sport as soon as possible. As surgery is a well established method, athletes (such as Matilda Sam Kerr) often opt for early surgical reconstruction as this gives them a more predictable timeline for recovery.
At the same time, there are risks to consider when rushing back to sport after ACL reconstruction. Re-injury of the ACL is very common. For every month return to sport is delayed until nine months after ACL reconstruction, the rate of knee re-injury is reduced by 51%.
Historically, another reason for having early surgical reconstruction was to reduce the risk of future knee osteoarthritis, which increases following an ACL injury. But a review showed ACL reconstruction doesn’t reduce the risk of knee osteoarthritis in the long term compared with non-surgical treatment.
That said, there’s a need for more high-quality, long-term studies to give us a better understanding of how knee osteoarthritis risk is influenced by different treatments.
Rehab may not be the only non-surgical option
Last year, a study looking at 80 people fitted with a specialised knee brace for 12 weeks found 90% had evidence of ACL healing on their follow-up MRI.
People with more ACL healing on the three-month MRI reported better outcomes at 12 months, including higher rates of returning to their pre-injury level of sport and better knee function. Although promising, we now need comparative research to evaluate whether this method can achieve similar results to surgery.
What to do if you rupture your ACL
First, it’s important to seek a comprehensive medical assessment from either a sports physiotherapist, sports physician or orthopaedic surgeon. ACL injuries can also have associated injuries to surrounding ligaments and cartilage which may influence treatment decisions.
In terms of treatment, discuss with your clinician the pros and cons of management options and whether surgery is necessary. Often, patients don’t know not having surgery is an option.
Surgery appears to be necessary for some people to achieve a stable knee. But it may not be necessary in every case, so many patients may wish to try rehabilitation in the first instance where appropriate.
As always, prevention is key. Research has shown more than half of ACL injuries can be prevented by incorporating prevention strategies. This involves performing specific exercises to strengthen muscles in the legs, and improve movement control and landing technique.
Anthony Nasser, Senior Lecturer in Physiotherapy, University of Technology Sydney; Joshua Pate, Senior Lecturer in Physiotherapy, University of Technology Sydney, and Peter Stubbs, Senior Lecturer in Physiotherapy, University of Technology Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Share This Post
-
Latest Alzheimer’s Prevention Research Updates
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.
Questions and Answers 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!
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
I am now in the “aging” population. A great concern for me is Alzheimers. My father had it and I am so worried. What is the latest research on prevention?
One good thing to note is that while Alzheimer’s has a genetic component, it doesn’t appear to be hereditary per se. Still, good to be on top of these things, and it’s never too early to start with preventive measures!
You might like a main feature we did on this recently:
Share This Post
Related Posts
-
Do We Simply Not Care About Old People?
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 covid-19 pandemic would be a wake-up call for America, advocates for the elderly predicted: incontrovertible proof that the nation wasn’t doing enough to care for vulnerable older adults.
The death toll was shocking, as were reports of chaos in nursing homes and seniors suffering from isolation, depression, untreated illness, and neglect. Around 900,000 older adults have died of covid-19 to date, accounting for 3 of every 4 Americans who have perished in the pandemic.
But decisive actions that advocates had hoped for haven’t materialized. Today, most people — and government officials — appear to accept covid as a part of ordinary life. Many seniors at high risk aren’t getting antiviral therapies for covid, and most older adults in nursing homes aren’t getting updated vaccines. Efforts to strengthen care quality in nursing homes and assisted living centers have stalled amid debate over costs and the availability of staff. And only a small percentage of people are masking or taking other precautions in public despite a new wave of covid, flu, and respiratory syncytial virus infections hospitalizing and killing seniors.
In the last week of 2023 and the first two weeks of 2024 alone, 4,810 people 65 and older lost their lives to covid — a group that would fill more than 10 large airliners — according to data provided by the CDC. But the alarm that would attend plane crashes is notably absent. (During the same period, the flu killed an additional 1,201 seniors, and RSV killed 126.)
“It boggles my mind that there isn’t more outrage,” said Alice Bonner, 66, senior adviser for aging at the Institute for Healthcare Improvement. “I’m at the point where I want to say, ‘What the heck? Why aren’t people responding and doing more for older adults?’”
It’s a good question. Do we simply not care?
I put this big-picture question, which rarely gets asked amid debates over budgets and policies, to health care professionals, researchers, and policymakers who are older themselves and have spent many years working in the aging field. Here are some of their responses.
The pandemic made things worse. Prejudice against older adults is nothing new, but “it feels more intense, more hostile” now than previously, said Karl Pillemer, 69, a professor of psychology and gerontology at Cornell University.
“I think the pandemic helped reinforce images of older people as sick, frail, and isolated — as people who aren’t like the rest of us,” he said. “And human nature being what it is, we tend to like people who are similar to us and be less well disposed to ‘the others.’”
“A lot of us felt isolated and threatened during the pandemic. It made us sit there and think, ‘What I really care about is protecting myself, my wife, my brother, my kids, and screw everybody else,’” said W. Andrew Achenbaum, 76, the author of nine books on aging and a professor emeritus at Texas Medical Center in Houston.
In an environment of “us against them,” where everybody wants to blame somebody, Achenbaum continued, “who’s expendable? Older people who aren’t seen as productive, who consume resources believed to be in short supply. It’s really hard to give old people their due when you’re terrified about your own existence.”
Although covid continues to circulate, disproportionately affecting older adults, “people now think the crisis is over, and we have a deep desire to return to normal,” said Edwin Walker, 67, who leads the Administration on Aging at the Department of Health and Human Services. He spoke as an individual, not a government representative.
The upshot is “we didn’t learn the lessons we should have,” and the ageism that surfaced during the pandemic hasn’t abated, he observed.
Ageism is pervasive. “Everyone loves their own parents. But as a society, we don’t value older adults or the people who care for them,” said Robert Kramer, 74, co-founder and strategic adviser at the National Investment Center for Seniors Housing & Care.
Kramer thinks boomers are reaping what they have sown. “We have chased youth and glorified youth. When you spend billions of dollars trying to stay young, look young, act young, you build in an automatic fear and prejudice of the opposite.”
Combine the fear of diminishment, decline, and death that can accompany growing older with the trauma and fear that arose during the pandemic, and “I think covid has pushed us back in whatever progress we were making in addressing the needs of our rapidly aging society. It has further stigmatized aging,” said John Rowe, 79, professor of health policy and aging at Columbia University’s Mailman School of Public Health.
“The message to older adults is: ‘Your time has passed, give up your seat at the table, stop consuming resources, fall in line,’” said Anne Montgomery, 65, a health policy expert at the National Committee to Preserve Social Security and Medicare. She believes, however, that baby boomers can “rewrite and flip that script if we want to and if we work to change systems that embody the values of a deeply ageist society.”
Integration, not separation, is needed. The best way to overcome stigma is “to get to know the people you are stigmatizing,” said G. Allen Power, 70, a geriatrician and the chair in aging and dementia innovation at the Schlegel-University of Waterloo Research Institute for Aging in Canada. “But we separate ourselves from older people so we don’t have to think about our own aging and our own mortality.”
The solution: “We have to find ways to better integrate older adults in the community as opposed to moving them to campuses where they are apart from the rest of us,” Power said. “We need to stop seeing older people only through the lens of what services they might need and think instead of all they have to offer society.”
That point is a core precept of the National Academy of Medicine’s 2022 report Global Roadmap for Healthy Longevity. Older people are a “natural resource” who “make substantial contributions to their families and communities,” the report’s authors write in introducing their findings.
Those contributions include financial support to families, caregiving assistance, volunteering, and ongoing participation in the workforce, among other things.
“When older people thrive, all people thrive,” the report concludes.
Future generations will get their turn. That’s a message Kramer conveys in classes he teaches at the University of Southern California, Cornell, and other institutions. “You have far more at stake in changing the way we approach aging than I do,” he tells his students. “You are far more likely, statistically, to live past 100 than I am. If you don’t change society’s attitudes about aging, you will be condemned to lead the last third of your life in social, economic, and cultural irrelevance.”
As for himself and the baby boom generation, Kramer thinks it’s “too late” to effect the meaningful changes he hopes the future will bring.
“I suspect things for people in my generation could get a lot worse in the years ahead,” Pillemer said. “People are greatly underestimating what the cost of caring for the older population is going to be over the next 10 to 20 years, and I think that’s going to cause increased conflict.”
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
USE OUR CONTENT
This story can be republished for free (details).
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
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
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Exercising With Less Soreness!
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.
An Ancient Sports Drink & Healing Potion, Now With Modern Science?
Ginseng has many health benefits, we talked about 8 of them in this previous edition of 10almonds:
…but we’ve somehow never yet done a Monday’s Research Review for it! We must do one, one of these days. For now though, it’s Saturday’s Life Hacks, and we’re here with…
Speeding up recovery after muscle damage
We talked about this topic before too:
Overdone It? How To Speed Up Recovery After Exercise
…which gives very good advice (including some supplements that help), but was published before the latest science that we’re going to talk about today:
A team of researchers all so very recently found that ginseng also reduces muscular fatigue and, importantly, hastens recovery of muscle damage caused by exercise.
And that’s not all…
❝It should also be noted that, by reducing fatigue, taking ginseng on a regular basis may also help reduce the risk of injury, particularly in the case of muscles or ligaments, which can in turn improve athletic performance.❞
This means that it can be taken regularly and prophylactically, as they found:
❝taking ginseng systematically for a long time can mitigate the response of the biological markers, mainly creatine kinase (CK) and interleukin 6 (IL-6), responsible for exercise-induced muscle damage and inflammation.❞
You may be thinking “isn’t creatine good?” and yes, yes it is:
Creatine: Very Different For Young & Old People
…however, creatine kinase is not creatine. Creatine kinase (CK) is an enzyme that affects the creatine (to put it in few words, without getting into the fascinating biochemistry of this). Now, it’s necessary for us to have some CK (or else we wouldn’t be able to do what we need to with the creatine), but elevated levels often indicate some sort of problem going on:
Approach to asymptomatic creatine kinase elevation
…so ginseng keeping those things balanced is a good thing.
The study
We’ve talked a lot about the findings and what they mean, but if you’d like to read the paper for yourself, you can read it here:
Effect of Ginseng Intake on Muscle Damage Induced by Exercise in Healthy Adults
Where to get ginseng
If you’d like to take ginseng as a supplement, then there are many ways to do so, with the most common being capsules or ginseng tea, which has an interesting and distinctive taste, and is very refreshing. Here are examples on Amazon, for your convenience:
Enjoy!
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
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
How To Stop Binge-Eating: Flip This Switch!
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 Big Eating Therapist” Sarah Dosanjh has insights from both personal and professional experience:
No “Tough Love” Necessary
Eating certain foods is often socially shamed, and it’s easy to internalize that, and feel guilty. While often guilt is considered a pro-social emotion that helps people to avoid erring in a way that will get us excluded from the tribe (bearing in mind that for most of our evolutionary history, exile would mean near-certain death), it is not good at behavior modification when it comes to addictions or anything similar to addictions.
The reason for this is that if we indulge in a pleasure we feel we “shouldn’t” and expect we’d be shamed for, we then feel bad, and we immediately want something to make us feel better. Guess what that something will be. That’s right: the very same thing we literally just felt ashamed about.
So guilt is not helpful when it comes to (for example) avoiding binge-eating.
Instead, Dosanjh points us to a study whereby dieters ate a donut and drank water, before being given candy for taste testing. The control group proceeded without intervention, while the experimental group had a self-compassion intervention between the donut and the candy. This meant that researchers told the participants not to feel bad about eating the donut, emphasizing self-kindness, mindfulness, and common humanity. The study found that those who received the intervention, ate significantly less candy.
What we can learn from this is: we must be kind to ourselves. Allowing ourselves, consciously and mindfully, “a little treat”, secures its status as being “little”, and “a treat”. Then we smile, thinking “yes, that was a nice little thing to do for myself”, and proceed with our day.
This kind of self-compassion helps avoid the “meta-binge” process, where guilt from one thing leads to immediately reaching for another.
For more on this, plus a link to the study she mentioned, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
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
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: