Pistachios vs Pecans – Which is Healthier?

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Our Verdict

When comparing pistachios to pecans, we picked the pistachios.

Why?

Firstly, the macronutrients: pistachios have twice as much protein and fiber. Pecans have more fat, though in both of these nuts the fats are healthy.

The category of vitamins is an easy win for pistachios, with a lot more of vitamins A, B1, B2, B3, B6, B9, C, and E. Especially the 8x vitamin A, 7x vitamin B6, 4x vitamin C, and 2x vitamin E, and as the percentages are good too, these aren’t small differences. Pecans, meanwhile, boast only a little more vitamin B5 (pantothenic acid, the one whose name means “it’s everywhere”, because that’s how easy it is to get it).

In terms of minerals, pistachios have more calcium, iron, phosphorus, potassium, and selenium, while pecans have more manganese and zinc. So, a fair win for pistachios on this one.

Adding up the three different kinds of win for pistachios means that *drumroll* pistachios win overall, and it’s not close.

As ever, do enjoy both though, because diversity is healthy!

Want to learn more?

You might like to read:

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  • Almond Butter vs Cashew Butter – Which is Healthier?

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    Our Verdict

    When comparing almond butter to cashew butter, we picked the almond.

    Why?

    It’s not just our pro-almonds bias! And of course exact nutritional values may vary depending on the recipe, but we’re using the USDA’s standardized figures which should represent a reasonable average. Specifically, we’re looking at the USDA entries for “[Nut] butter, plain, without salt added”.

    In terms of macros, almond butter takes the lead immediately with nearly 2x the protein and over 3x the fiber. In contrast, cashew butter has 1.5x the carbs, and the two nut butters are approximately equal on fat. An easy win for almond butter so far.

    When it comes to vitamins, almond butter has more of vitamins A, B2, B3, B5, E, and choline, while cashew butter has more of vitamins B1, B6, and K. Thus, a 6:3 win for almond butter.

    In the category of minerals, things are closer, but almond butter has more calcium, magnesium, manganese, phosphorus, and potassium, while cashew butter has more copper, iron, zinc, and selenium. So, a 5:4 win for almond butter.

    In short, these three wins for almond butter add up to one total win for almond butter, unless you have a pressing reason to have different priorities in what you’re looking for in terms of nutrition.

    Enjoy both, of course! Unless you are allergic, in which case, please don’t.

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

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  • Procrastination, and how to pay off the to-do list debt

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    Procrastination, and how pay off the to-do list debt

    Sometimes we procrastinate because we feel overwhelmed by the mountain of things we are supposed to be doing. If you look at your to-do list and it shows 60 overdue items, it’s little wonder if you want to bury your head in the sand!

    “What difference does it make if I do one of these things now; I will still have 59 which feels as bad as having 60”

    So, treat it like you might a financial debt, and make a repayment plan. Now, instead of 60 overdue items today, you have 1/day for the next 60 days, or 2/day for the next 30 days, or 3/day for the next 20 days, etc. Obviously, you may need to work out whether some are greater temporal priorities and if so, bump those to the top of the list. But don’t sweat the minutiae; your list doesn’t have to be perfectly ordered, just broadly have more urgent things to the top and less urgent things to the bottom.

    Note: this repayment plan means having set repayment dates.

    Up front, sit down and assign each item a specific calendar date on which you will do that thing.

    This is not a deadline! It is your schedule. You’ll not try to do it sooner, and you won’t postpone it for later. You will just do that item on that date.

    A productivity app like ToDoist can help with this, but paper is fine too.

    What’s important here, psychologically, is that each day you’re looking not at 60 things and doing the top item; you’re just looking at today’s item (only!) and doing it.

    Debt Reduction/Cancellation

    Much like you might manage a financial debt, you can also look to see if any of your debts could be reduced or cancelled.

    We wrote previously about the “Getting Things Done” system. It’s a very good system if you want to do that; if not, no worries, but you might at least want to borrow this one idea….

    Sort your items into:

    Do / Defer / Delegate / Ditch

    • Do: if it can be done in under 2 minutes, do it now.
    • Defer: defer the item to a specific calendar date (per the repayment plan idea we just talked about)
    • Delegate: could this item be done by someone else? Get it off your plate if you reasonably can.
    • Ditch: sometimes, it’s ok to realize “you know what, this isn’t that important to me anymore” and scratch it from the list.

    As a last resort, consider declaring bankruptcy

    Towards the end of the dot-com boom, there was a fellow who unintentionally got his 5 minutes of viral fame for “declaring email bankruptcy”.

    Basically, he publicly declared that his email backlog had got so far out of hand that he would now not reply to emails from before the declaration.

    He pledged to keep on top of new emails only from that point onwards; a fresh start.

    We can’t comment on whether he then did, but if you need a fresh start, that can be one way to get it!

    In closing…

    Procrastination is not usually a matter of laziness, it’s usually a matter of overwhelm. Hopefully the above approach will help reframe things, and make things more manageable.

    Sometimes procrastination is a matter of perfectionism, and not starting on tasks because we worry we won’t do them well enough, and so we get stuck in a pseudo-preparation rut. If that’s the case, our previous main feature on perfectionism may help:

    Perfectionism, And How To Make Yours Work For You

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  • What is childhood dementia? And how could new research help?

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    “Childhood” and “dementia” are two words we wish we didn’t have to use together. But sadly, around 1,400 Australian children and young people live with currently untreatable childhood dementia.

    Broadly speaking, childhood dementia is caused by any one of more than 100 rare genetic disorders. Although the causes differ from dementia acquired later in life, the progressive nature of the illness is the same.

    Half of infants and children diagnosed with childhood dementia will not reach their tenth birthday, and most will die before turning 18.

    Yet this devastating condition has lacked awareness, and importantly, the research attention needed to work towards treatments and a cure.

    More about the causes

    Most types of childhood dementia are caused by mutations (or mistakes) in our DNA. These mistakes lead to a range of rare genetic disorders, which in turn cause childhood dementia.

    Two-thirds of childhood dementia disorders are caused by “inborn errors of metabolism”. This means the metabolic pathways involved in the breakdown of carbohydrates, lipids, fatty acids and proteins in the body fail.

    As a result, nerve pathways fail to function, neurons (nerve cells that send messages around the body) die, and progressive cognitive decline occurs.

    A father with his son on his shoulders in a park.
    Childhood dementia is linked to rare genetic disorders. maxim ibragimov/Shutterstock

    What happens to children with childhood dementia?

    Most children initially appear unaffected. But after a period of apparently normal development, children with childhood dementia progressively lose all previously acquired skills and abilities, such as talking, walking, learning, remembering and reasoning.

    Childhood dementia also leads to significant changes in behaviour, such as aggression and hyperactivity. Severe sleep disturbance is common and vision and hearing can also be affected. Many children have seizures.

    The age when symptoms start can vary, depending partly on the particular genetic disorder causing the dementia, but the average is around two years old. The symptoms are caused by significant, progressive brain damage.

    Are there any treatments available?

    Childhood dementia treatments currently under evaluation or approved are for a very limited number of disorders, and are only available in some parts of the world. These include gene replacement, gene-modified cell therapy and protein or enzyme replacement therapy. Enzyme replacement therapy is available in Australia for one form of childhood dementia. These therapies attempt to “fix” the problems causing the disease, and have shown promising results.

    Other experimental therapies include ones that target faulty protein production or reduce inflammation in the brain.

    Research attention is lacking

    Death rates for Australian children with cancer nearly halved between 1997 and 2017 thanks to research that has enabled the development of multiple treatments. But over recent decades, nothing has changed for children with dementia.

    In 2017–2023, research for childhood cancer received over four times more funding per patient compared to funding for childhood dementia. This is despite childhood dementia causing a similar number of deaths each year as childhood cancer.

    The success for childhood cancer sufferers in recent decades demonstrates how adequately funding medical research can lead to improvements in patient outcomes.

    An old woman holds a young girl on her lap.
    Dementia is not just a disease of older people. Miljan Zivkovic/Shutterstock

    Another bottleneck for childhood dementia patients in Australia is the lack of access to clinical trials. An analysis published in March this year showed that in December 2023, only two clinical trials were recruiting patients with childhood dementia in Australia.

    Worldwide however, 54 trials were recruiting, meaning Australian patients and their families are left watching patients in other parts of the world receive potentially lifesaving treatments, with no recourse themselves.

    That said, we’ve seen a slowing in the establishment of clinical trials for childhood dementia across the world in recent years.

    In addition, we know from consultation with families that current care and support systems are not meeting the needs of children with dementia and their families.

    New research

    Recently, we were awarded new funding for our research on childhood dementia. This will help us continue and expand studies that seek to develop lifesaving treatments.

    More broadly, we need to see increased funding in Australia and around the world for research to develop and translate treatments for the broad spectrum of childhood dementia conditions.

    Dr Kristina Elvidge, head of research at the Childhood Dementia Initiative, and Megan Maack, director and CEO, contributed to this article.

    Kim Hemsley, Head, Childhood Dementia Research Group, Flinders Health and Medical Research Institute, College of Medicine and Public Health, Flinders University; Nicholas Smith, Head, Paediatric Neurodegenerative Diseases Research Group, University of Adelaide, and Siti Mubarokah, Research Associate, Childhood Dementia Research Group, Flinders Health and Medical Research Institute, College of Medicine and Public Health, Flinders University

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

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  • Body Scrubs: Benefits, Risks, and Guidance

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    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 was wondering whether I should be using a body scrub in the shower, rather than just soap.  What should guide me in the choice of a body scrub, and are there any risks to be aware of?❞

    Body scrubs are great for giving skin a healthy glow, but are best used sparingly—over-exfoliation leads to the opposite effect (unhappy skin, premature skin aging, etc).

    As for contents:

    • microplastics are now banned in most places, but you might want to check any products (and their containers!) are BPA-free, pthalate free, etc.
    • fragrances in body scrubs are usually a bad idea, and many essential oils have been shown to be endocrine-disruptors, which you do not want:

    About the microplastics, harmful artificial chemicals in general, and what constitutes “etc”:

    Consumer behavior and exposure to parabens, bisphenols, triclosan, dichlorophenols, and benzophenone-3: Results from a crowdsourced biomonitoring study

    About the fragrances’ (including “natural” essential oils’) endocrine-disrupting shenanigans:

    Endocrine-disrupting chemicals: an Endocrine Society scientific statement

    So, what might you want to use instead?

    If you’re feeling adventurous, you might like to try treating yourself to a pineapple-based mask instead (a muslin cloth soaked in pineapple juice will work just fine; please don’t waterboard yourself though), as the bromelain enzymes (found very generously in pineapple juice) break down dead cells without the need for scrubbing.

    Another option is a homemade salt- or sugar-scrub. Put your salt or sugar into a jar, add enough warm water to cover it, leave it for about a day, adding more water if it seems in danger of drying out, until it recrystallizes with a high water content keeping it malleable to the touch; congratulations, you now have a very simple scrub. This should still not be used more than, say, once per week, though.

    Last but not least, you might consider investing in a konjac sponge; they gently remove dead skin without damaging living skin. Here’s an example product on Amazon, for your convenience

    For more on gentle-yet-effective skincare, you might like to read:

    Clean: The New Science of Skin and the Beauty of Doing Less

    Enjoy!

    Don’t Forget…

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    Learn to Age Gracefully

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  • Be A Plant-Based Woman Warrior – by Jane Esselstyn & Ann Esselstyn

    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.

    Notwithstanding the title, this book is not about being a woman or a warrior, but let us share what one reviewer on Amazon wrote:

    ❝I don’t want to become a plant based woman warrior. The sex change would be traumatic for me. However, as a man who proudly takes ballet classes and Pilates, I am old enough not to worry about stereotypes. When I see a good thing, I am going to use it❞

    The authors, a mother-and-daughter team in their 80s and 50s respectively, do give a focus on things that disproportionally affect women, and rectifying those things with diet, especially in one of the opening chapters.

    Most the book, however, is about preventing/reversing things that can affect everyone, such as heart disease, diabetes, inflammation and the autoimmune diseases associated with such, and cancer in general, hence the dietary advice being good for most people (unless you have an unusually restrictive diet).

    We get an overview of the pantry we should cultivate and curate, as well as some basic kitchen skills that will see us well for the rest of the book, such as how to make oat flour and other similar mini-recipes, before getting into the main recipes themselves.

    About the recipes: they are mostly quite simple, though often rely on having pre-prepared items from the mini-recipes we mentioned earlier. They’re all vegan, mostly but not all gluten-free, whole foods, no added sugar, and as for oil… Well, it seems to be not necessarily oil-free, but rather oil-taboo. You see, they just don’t mention it. For example, when they say to caramelize onions, they say to heat a skillet, and when it is hot, add the onions, and stir until browned. They don’t mention any oil in the ingredients or in the steps. It is a mystery. 10almonds note: we recommend olive oil, or avocado oil if you prefer a milder taste and/or need a higher smoke point.

    Bottom line: the odd oil taboo aside, this is a good book of simple recipes that teaches some good plant-based kitchen skills while working with a healthy, whole food pantry.

    Click here to check out Be A Plant-Based Woman Warrior, and be a plant-based woman warrior!

    Or at the very least: be a plant-based cook regardless of gender, hopefully without war, and enjoy the additions to your culinary repertoire

    Don’t Forget…

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  • Undo It! – by Dr. Dean Ornish & Anne Ornish

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    Of course, no lifestyle changes will magically undo Type 1 Diabetes or Cerebral Palsy.But for many chronic diseases, a lot can be done. The question is,how does one book cover them all?

    As authors Dr. Dean Ornish and Anne Ornish explain, very many chronic diseases are exacerbated, or outright caused, by the same factors:

    • Gene expression
    • Inflammation
    • Oxidative stress

    This goes for chronic disease from heart disease to type 2 diabetes to cancer and many autoimmune diseases.

    We cannot change our genes, but we can change our gene expression (the authors explain how). And certainly, we can control inflammation and oxidative stress.

    Then first part of the book is given over to dietary considerations. If you’re a regular 10almonds reader, you won’t be too surprised at their recommendations, but you may enjoy the 70 recipes offered.

    Attention is also given to exercising in ways optimized to beat chronic disease, and to other lifestyle factors.

    Limiting stress is important, but the authors go further when it comes to psychological and sociological factors. Specifically, what matters most to health, when it comes to intimacy and community.

    Bottom line: this is a very good guide to a comprehensive lifestyle overhaul, especially if something recently has given you cause to think “oh wow, I should really do more to avoid xyz disease”.

    Click here to check out Undo It, and better yet, prevent it in advance!

    Don’t Forget…

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    Learn to Age Gracefully

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