Quinoa vs Couscous – Which is Healthier?

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Our Verdict

When comparing quinoa to couscous, we picked the quinoa.

Why?

Firstly, quinoa is the least processed by far. Couscous, even if wholewheat, has by necessity been processed to make what is more or less the same general “stuff” as pasta. Now, the degree to which something has or has not been processed is a common indicator of healthiness, but not necessarily declarative. There are some processed foods that are healthy (e.g. many fermented products) and there are some unprocessed plant or animal products that can kill you (e.g. red meat’s health risks, or the wrong mushrooms). But in this case—quinoa vs couscous—it’s all borne out pretty much as expected.

For the purposes of the following comparisons, we’ll be looking at uncooked/dry weights.

In terms of macros, quinoa has a little more protein, slightly lower carbs, and several times the fiber. The amino acids making up quinoa’s protein are also much more varied.

In the category of vitamins, quinoa has more of vitamins A, B1, B2, B6, and B9, while couscous boasts a little more of vitamins B3 and B5. Given the respective margins of difference, as well as the total vitamins contained, this category is an easy win for quinoa.

When it comes to minerals, this one’s not even more clear. Quinoa has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Couscous, meanwhile has more of just one mineral: sodium. So, maybe not one you want more of.

All in all, today’s is an easy pick: quinoa!

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  • Do This For 10 Days To Unlock Stiff Joints

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    Contrary to the video thumbnail, this doesn’t require squats:

    Easy does it

    1. Sit-back hip opener: start on all fours (on your bed is fine, no need for discomfort on the floor) with your knees under your hips and the insides of your feet flat against the bed. Widen your knees slightly, then slowly sit your hips backwards as far as you can, then return to neutral. If it feels easy, widen your knees further and lie your feet flatter. This mobilizes your hips into flexion and external rotation, easing stiffness and supporting better joint movement. You can alternate between sitting backwards and leaning forwards to stretch both sides of your hip capsule. Do this for about one to two minutes, once or twice a day.
    2. Seated hip rotations: sit on a few folded towels against a backrest with your knees bent and feet flat. Let both legs drop to one side—one knee moves outwards while the other crosses inwards—then rotate to the opposite side. Keep your buttocks on the towels and move only from your hips. Remove the towels one by one as you improve. This improves hip capsule flexibility and strengthens your hip rotators. Do about one minute in the morning and one minute in the evening for 10 days.
    3. Ankle mobilization: place a chair with its back against a wall and rest one foot flat on the seat, heel down. With both hands on your knee, gently push your knee forwards over your toes without lifting your heel. You can move in and out for dynamic mobilisation or hold for 30 seconds as a static stretch. For a deeper stretch, hold the back of the chair and pull yourself closer. This improves ankle dorsiflexion, helping with walking, squatting, and reducing lower-body tightness.

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    Want to learn more?

    You might also like:

    The Secret To Better Squats: Foot, Knee, & Ankle Mobility ← if the above exercises are too easy for you, try these ones instead

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  • Apples vs Lemons – Which is Healthier?

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    Our Verdict

    When comparing apples to lemons, we picked the lemons.

    Why?

    It’s a straightforward one today! Apples are great, but…

    In terms of macros, apples have more carbs while lemons have more fiber and protein; a win for lemons, we say.

    In the category of vitamins, apples have more of vitamin A, while lemons have more of vitamins B1, B5, B6, B9, C, and choline. A clear win for lemons, even before we consider the amount by which they contain more vitamin C (10x more than apples have).

    When it comes to minerals, apples have a tiny touch more manganese, while lemons have a lot more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc.

    In short, if an apple a day keeps the doctor a way, then lemons could well be your doctor’s retirement plan.

    Of course, enjoy either or both though; diversity is good!

    You may be thinking: “but I’m not going to eat lemons like I eat apples; this is an unfair comparison”

    To that we say:

    1. you can if you want; nobody can stop you!
    2. apple slices and lemon slices can often go in similar things (drinks, desserts, etc)

    Want to learn more?

    You might like:

    The Best Foods For Collagen Production ← another reason to enjoy lemons

    Enjoy!

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  • Peas vs Green Beans – Which is Healthier?

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    Our Verdict

    When comparing peas to green beans, we picked the peas.

    Why?

    Looking at macros first, peas have nearly 6x the protein, nearly 2x the fiber, and nearly 2x the carbs, making them the “more food per food” choice.

    In terms of vitamins, peas have more of vitamins A, B1, B2, B3, B5, B6, B7, B9, C, and choline, while green beans have more of vitamins E and K. An easy win for peas.

    In the category of minerals, peas have more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while green beans have more calcium. Another overwhelming win for peas.

    In short, enjoy both (diversity is good), but there’s a clear winner here and it’s peas.

    Want to learn more?

    You might like to read:

    Peas vs Broad Beans – Which is Healthier?

    Take care!

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  • People are ‘microdosing’ weight-loss drugs. A GP explains what to watch out for

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    Injectable medications originally developed for the treatment of diabetes are also effective for weight loss, and have surged in popularity for this purpose around the world.

    In Australia, Ozempic is approved for the treatment of type 2 diabetes, while Wegovy is approved for weight management. Both are formulations of the drug semaglutide, which mimics the action of the naturally occurring GLP-1 hormone on GLP-1 receptors in the gut and the brain, helping regulate appetite and making you feel fuller for longer.

    However these medications are expensive, and sometimes hard to get. They also come with side effects. For these reasons, people are taking to “microdosing” weight-loss drugs, or using less than the dose recommended by the manufacturer.

    But is this effective, and is it safe? As a GP, people are asking me these questions. Here’s what we know – and what we don’t know yet.

    MillaF/Shutterstock

    Why are people microdosing weight-loss drugs?

    Microdosing usually refers to psychedelic medication, where people take a low dose of a psychedelic drug to enhance performance, or reduce symptoms of stress and anxiety.

    However, the term is increasingly being used to describe the use of weight-loss injectables at lower-than-recommended doses.

    Three common reasons come up when I ask patients why they microdose weight-loss drugs.

    Cost: injectables used for weight loss are not covered by the Pharmaceutical Benefits Scheme, so patients must pay for these out-of-pocket. Costs start from A$260 per month and increase from there.

    Availability: worldwide shortages of these injectable medications have led doctors and patients to seek alternative solutions.

    Side-effects: side-effects are common, and can include nausea, vomiting, bowel habit changes and reflux. Lower doses cause fewer side-effects, which is why the recommended dosing schedule starts low and gradually builds up.

    A woman on a couch clutching her stomach.
    Weight-loss drugs can cause a range of gastrointestinal side-effects. PeopleImages.com – Yuri A/Shutterstock

    How do people microdose weight-loss drugs?

    A standard dose of semaglutide is 2.4mg, but we start patients on much lower doses (0.25mg) and gradually build up to this by increasing the dose each month. This is because starting at the full dose invariably causes bad side-effects.

    Injectables come in an adjustable auto-injector pen which is twisted until the dose counter shows the prescribed dose in milligrams. There’s a click every time the dial is turned. Once the prescribed dose is showing, it’s injected under the skin.

    To microdose, patients simply turn the dial fewer times than recommended for the full dose. They estimate a microdose by “counting clicks”, which means they’re turning it according to the clicks they hear rather than until they see the dial showing the correct dose has been reached.

    A person preparing a semaglutide injection.
    Weight-loss drugs come in an adjustable auto-injector pen. myskin/Shutterstock

    Alternatively, they may inject the full recommended dose but do so less often than once per week.

    Is it safe?

    Using injectables in this way has not been researched, so the safety has not been established. However, it’s unlikely lower doses would lead to higher safety concerns.

    In fact, logically, lower doses are likely to mean fewer side-effects.

    But these drugs do expire after a few weeks, and microdosing could increase the risk of inadvertently using them after their expiration date. Injecting out-of-date medication can be a significant health risk. For example, it could cause infection if bacteria has started to grow.

    The biggest concern around the safety of microdosing is if patients are doing it without the knowledge of their treating team (such as their GP, dietitian and pharmacist).

    Because there are no clear guidelines around microdosing, patients should only try it with caution and under medical care. Their team can assist with issues such as accounting for the limited shelf-life of the medication.

    Is it effective?

    As lower doses than recommended for weight loss have not been tested, we cannot answer this question yet. However, reduced side-effects at lower doses make it likely there are also reduced therapeutic effects.

    In my experience there’s a reason patients increase their doses as recommended: they simply don’t lose enough weight on the starting doses.

    A man talks to a female doctor.
    It’s best to seek advice from your medical team before making any dose changes. AnnaStills/Shutterstock

    At the height of semaglutide shortages in 2023, experts from the American Diabetes Association published recommendations around how to prescribe lower doses for patients with diabetes. But these recommendations were for diabetes management, not for patients using the drug for weight loss.

    It’s also important to note that for patients using Wegovy to reduce heart attack and stroke risk – which Australia’s Therapeutic Goods Administration recently approved it for – there’s no evidence that cardiovascular benefits will be achieved at lower-than-recommended doses.

    Is there any role for microdosing weight-loss drugs?

    There may be a role for microdosing in a few scenarios:

    When side-effects are not manageable: when side-effects are intolerable for patients, even on the lowest introductory dose, there may be a role for individualised approaches. But this is best done with clear communication and regular monitoring, so patients are not under-treated.

    Supply disruption: if there’s a supply disruption, lowering the dose or lengthening the time between doses may be preferable to ceasing the medication altogether.

    Maintenance of weight loss: once therapeutic levels have helped patients achieve their goal weight, lowering the dose may be a helpful longer-term way of keeping them there. We know stopping these drugs altogether results in rebound weight gain. We await evidence for microdosing for weight maintenance.

    So what’s the take-home message?

    Patients who use injectables as part of their approach to weight loss should be under the care of an experienced team, including a GP, who can monitor their progress and ensure they achieve their weight loss in a safe and sustainable way.

    Microdosing weight-loss drugs currently has no clear evidence base, but if a person wants to attempt it, they should do so with the full knowledge of their treating team.

    Natasha Yates wishes to thank Dr Terri-Lynne South – a GP, dietician, and the chair of the Royal Australian College of General Practitioners’ specific interest group in obesity management – for providing feedback and peer review on this article.

    Natasha Yates, General Practitioner, PhD Candidate, Bond University

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

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  • What is HRT? HRT and Hormones Explained

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    In this short video, Dr. Sophie Newton explains how menopausal HRT, sometimes called just MHT, is the use of exogenous (didn’t come from your body) to replace/supplement the endogenous hormones (made in your body) that aren’t being made in the quantities that would result in ideal health.

    Bioidentical hormones are, as the name suggests, chemically identical to those made in the body; there is no difference, all the way down to the atomic structure.

    People are understandably wary of “putting chemicals into the body”, but in fact, everything is a chemical and those chemicals are also found in your body, just not in the numbers that we might always like.

    In the case of hormones, these chemical messengers are simply there to tell cells what to do, so having the correct amount of hormones ensures that all the cells that need to get a certain message, get it.

    In the case of estrogen specifically, while it’s considered a sex hormone (and it is), it’s responsible for a lot more than just the reproductive system, which is why many people without correct estrogen levels (such as peri- or post-menopause, though incorrect levels can happen earlier in life for other reasons too) can severely feel their absence in a whole stack of ways.

    What ways? More than we can list here, but some are discussed in the video:

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    Want to know more?

    You might like our previous main features:

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  • Parsley vs Spinach – Which is Healthier?

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    Our Verdict

    When comparing parsley to spinach, we picked the parsley.

    Why?

    First of all, writer’s anecdote: today’s choice brought to you by a real decision here in my household! You see, a certain dish I sometimes prepare (it’s just a wrap-based dish, nothing fancy) requires a greenery component, and historically I’ve used kale or spinach. Of those two, I prefer kale while my son, who lives (and dines) with me, prefers spinach. However, we both like parsley equally, so I’m going to use that today. But I was curious about how it performed nutritionally, hence today’s comparison!

    Ok, now for the stats…

    In terms of macros, the only difference is that parsley has more fiber and carbs, for an approximately equal glycemic index, so we’ll go with the one with the highest total fiber, which is parsley.

    In the category of vitamins, parsley has more of vitamins B3, B5, B7, B9, C, and K, while spinach has more of vitamins A, B2, B6, E, and choline. So, a marginal 6:5 win for parsley (and in the margins of difference are also in parsley’s favor, for example parsley has 13x the vitamin C, and 2x or 3x the other vitamins it won with, while spinach boasts 2x for some vitamins, and only 1.2x or 1.5x the others).

    When it comes to minerals, parsley has more iron, phosphorus, potassium, and zinc, while spinach has more copper, magnesium, manganese, and selenium. So, a 4:4 tie on these.

    In terms of phytochemicals, parsley has a much higher polyphenol content (that’s good) while spinach has a much higher oxalate content (that’s neutral for most people, but bad if you have certain kidney problems). So, another win for parsley.

    Adding up the sections makes a clear overall win for parsley, but by all means enjoy either or both, unless you are avoiding oxalates, in which case, the oxalates in spinach can be reduced by cooking, but honestly, for most dishes you might as well just pick a different greens option (like parsley, or collard greens if you want something closer to the culinary experience of eating spinach).

    Want to learn more?

    You might like:

    Invigorating Sabzi Khordan ← another great way to enjoy parsley as main ingredient rather than just a seasoning

    Enjoy!

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