Apple vs Apricot – Which is Healthier?
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Our Verdict
When comparing apple to apricot, we picked the apricot.
Why?
In terms of macros, there’s not too much between them; apples are higher in carbs and only a little higher in fiber, which disparity makes for a slightly higher glycemic index, but it’s not a big difference and they are both low GI foods.
Micronutrients, however, set these two fruits apart:
In the category of vitamins, apple is a tiny bit higher in choline, while apricots are higher in vitamins A, B1, B2, B3, B5, B6, B9, C, E, and K—in most cases, by quite large margins, too. All in all, a clear and easy win for apricots.
When it comes to minerals, apples are not higher in any minerals, while apricots are higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. There’s simply no contest here.
In short, if an apple a day keeps the doctor away, then an apricot will give the doctor a nice weekend break somewhere.
Want to learn more?
You might like to read:
Top 8 Fruits That Prevent & Kill Cancer
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Make Your Vegetables Work Better Nutritionally
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Most people know that boiling vegetables to death is generally not best for them, but raw isn’t always best either, and if we want to not sabotage our food, then there’s more to bear in mind than “just steam them, then”.
So, what should we keep in mind?
Water solubility
Many nutrients are water-soluble, including vitamin C, vitamin B-complex (as in, the collection of B-vitamins), and flavonoids, as well as many other polyphenols.
This means that if you cook your vegetables (which includes beans, lentils, etc) in water, a lot of the nutrients will go into the water, and be lost if you then drain that.
There are, thus, options;
- Steaming, yes
- Use just enough water to slow-cook or pressure-cook things that are suitable for slow-cooking, or pressure-cooking such as those beans and lentils. That way, when it’s done, there’s no excess water to drain, and all the nutrients are still in situ.
- Use as much water as you like, but then keep the excess water to make a soup, sauce, or broth.
- Use a cooking method other than water, where appropriate. For example, roasting peppers is a much better idea than roasting dried pulses.
- Consume raw, where appropriate.
Fat solubility
Many nutrients are fat-soluble, including vitamins A, D, E, and K, as well as a lot of carotenoids (including heavy-hitters lycopene and β-carotene) and many other polyphenols.
We’re now going to offer almost the opposite advice to that we had about water solubility. This is because unless they are dried, vegetables already contain water, whereas many contain only trace amounts of fat. Consequently, the advice this time is to add fat.
There are options:
- Cook with a modest amount of your favorite healthy cooking oil (our general go-to is extra-virgin olive oil, but avocado oil is great especially for higher temperature cooking, and an argument can be made for coconut oil sometimes)
- Remember that this goes for roasting, too. Brush those vegetables with a touch of olive oil, and not only will they be delicious, they’ll be more nutritious, too.
- Drizzle some the the above, if you’re serving things raw and it’s appropriate. This goes also for things like salads, so dress them!
- Enjoy your vegetables alongside healthy fatty foods such as nuts and seeds (or fatty animal products, if you eat those; fatty fish is a fine option here, in moderation, as are eggs, or fermented dairy products).
For a deeper understanding: Can Saturated Fats Be Healthy?
Do not, however, deep-fry your foods unless it’s really necessary and then only for an occasional indulgence that you simply accept will be unhealthy. Not only is deep-frying terrible for the health in a host of ways (ranging from an excess of oil in the resultant food, to acrylamide, to creating Advanced Glycation End-products*), but also those fat-soluble nutrients? Guess where they’ll go. And unlike with the excess vegetable-cooking water that you can turn into soup or whatever, we obviously can’t recommend doing that with deep-fryer oil.
*see also: Are You Eating AGEs?
Temperature sensitivity
Many nutrients are sensitive to temperature, including vitamin C (breaks down when exposed to high temperatures) and carotenoids (are released when exposed to higher temperatures). Another special case is ergothioneine, “the longevity vitamin” that’s not a vitamin, found in mushrooms, which is also much more bioavailable when cooked.
So, if you’re eating something for vitamin C, then raw is best if that’s a reasonable option.
And if it’s not a reasonable option? Well, then you can either a) just cope with the fact it’s going to have less vitamin C in it, or b) cook it as gently and briefly as reasonably possible.
On the other hand, if you’re eating something for carotenoids (especially including lycopene and β-carotene), or ergothioneine, then cooked is best.
Additionally, if your food is high in oxalates (such as spinach), and you don’t want it to be (for example because you have kidney problems, which oxalates can exacerbate, or would like to get more calcium out of the spinach and into your body, which which oxalic acid would inhibit), then cooked is best, as it breaks down the oxalates.
Same goes for phytates, another “anti-nutrient” found in some whole grains (such as rice and wheat); cooking breaks it down, therefore cooked is best.
This latter is not, however, applicable in the case of brown rice protein powder, for those who enjoy that—because phytates aren’t found in the part of the rice that’s extracted to make that.
And as for brown rice itself? Does contain phytates… Which can be reduced by soaking and heating, preferably both, to the point that the nutritional value is better than it would have been had there not been phytic acid present in the first place; in other words: cooked is best.
You may be wondering: “who is eating rice raw?” and the answer is: people using rice flour.
See: Brown Rice Protein: Strengths & Weaknesses
Want to know more?
Here’s a great rundown from Dr. Rosalind Gibson, Dr. Leah Perlas, and Dr. Christine Hotz:
Improving the bioavailability of nutrients in plant foods at the household level
Enjoy!
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How Healthy People Regulate Their Emotions
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Some people seem quite unflappable, while others are consistently on the edge of a breakdown or outburst. So, how does a person regulate emotions, without suppressing them?
Eight things mentally healthy people do
Doing these things is hardest when one is actually in a disrupted emotional state, so they are all good things to get in the habit of doing at all times:
- Recognize and label emotions: identify specific emotions like anxiety, excitement, frustration, and so forth. You can track them for better emotional management, but it suffices even to recognize in the moment such things as “ok, I’m feeling anxious” etc.
- Embrace self-awareness: acknowledge emotions without judgment, using mindfulness and meditation to enhance emotional awareness and reduce reactivity—view your emotions neutrally, with a detached curiosity.
- Reframe negative thoughts: use cognitive reappraisal to change your perspective on situations, viewing setbacks as opportunities for growth.
- Express emotions constructively: use outlets like writing, or talking to someone to process emotions, preventing emotional build-up. Creating expressive art can also help many.
- Seek social support: cultivate strong relationships that provide emotional support and perspective, helping to manage stress and emotions.
- Maintain physical health: exercise, sleep, and a balanced diet support emotional resilience by improving overall well-being and brain function. It’s harder to be in the best mental health if your body is collapsing from exhaustion.
- Use stress management techniques: practice deep breathing, meditation, or other (non-chemical) relaxation methods to reduce stress and calm the mind and body.
- Seek professional help when needed: when emotions become overwhelming, consider therapy to develop personalized coping mechanisms and emotional regulation strategies.
For more details 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:
- How Are You, Really? (Alexithymia & Emotional Regulation)
- How To Manage Chronic Stress
- How To Set Anxiety Aside
- A Selection Of CBT & DBT Tools For Emotional Regulation
Take care!
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The Oh She Glows Cookbook – by Angela Liddon
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Let’s get the criticism out of the way first: notwithstanding the subtitle promising over 100 recipes, there are about 80-odd here, if we discount recipes that are no-brainer things like smoothies, sides such as for example “roasted garlic”, or meta-ingredients such as oat flour (instructions: blend the oats and you get oat flour).
The other criticism is more subjective: if you are like this reviewer, you will want to add more seasonings than recommended to most of the recipes. But that’s easy enough to do.
As for the rest: this is a very healthy cookbook, and quite wide-ranging and versatile, with recipes that are homely, with a lot of emphasis on comfort foods (but still, healthy), though certainly some are perfectly worthy of entertaining too.
A nice bonus of this book is that it offers a lot of available substitutions (much like we do at 10almonds), and also ways of turning the recipe into something else entirely with just a small change. This trait more than makes up for the slight swindle in terms of number of recipes, since some of the recipes have bonus recipes snuck in.
Bottom line: if you’d like to broaden your plant-based cooking range, this book is a fine option for expanding your repertoire.
Click here to check out The Oh She Glows Cookbook, and indeed glow!
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Psychedelics and Psychotherapy – Edited by Dr. Tim Read & Maria Papaspyrou
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A quick note on authorship, first: this book is edited by the psychiatrist and psychotherapist credited above, but after the introductory section, the rest of the chapters are written by experts on the individual topics.As such, the style will vary somewhat, from chapter to chapter.
What this book isn’t: “try drugs and feel better!”
Rather, the book explores the various ways in which assorted drugs can help people to—even if just briefly—shed things they didn’t know they were carrying, or otherwise couldn’t put down, and access parts of themselves they otherwise couldn’t.
We also get to read a lot about the different roles the facilitator can play in guiding the therapeutic process, and what can be expected out of each kind of experience. This varies a lot from one drug to another, so it makes for very worthwhile reading, if that’s something you might consider pursuing. Knowledge makes for much more informed choices!
Bottom line: if you’re curious about the therapeutic potential of psychedelics, and want a reference that’s more personal than dry clinical studies, but still more “safe and removed” than diving in by yourself, this is the book for you.
Click here to check out Psychedelics and Psychotherapy, and expand your understanding!
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How do I handle it if my parent is refusing aged care? 4 things to consider
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It’s a shock when we realise our parents aren’t managing well at home.
Perhaps the house and garden are looking more chaotic, and Mum or Dad are relying more on snacks than nutritious meals. Maybe their grooming or hygiene has declined markedly, they are socially isolated or not doing the things they used to enjoy. They may be losing weight, have had a fall, aren’t managing their medications correctly, and are at risk of getting scammed.
You’re worried and you want them to be safe and healthy. You’ve tried to talk to them about aged care but been met with swift refusal and an indignant declaration “I don’t need help – everything is fine!” Now what?
Here are four things to consider.
1. Start with more help at home
Getting help and support at home can help keep Mum or Dad well and comfortable without them needing to move.
Consider drawing up a roster of family and friends visiting to help with shopping, cleaning and outings. You can also use home aged care services – or a combination of both.
Government subsidised home care services provide from one to 13 hours of care a week. You can get more help if you are a veteran or are able to pay privately. You can take advantage of things like rehabilitation, fall risk-reduction programs, personal alarms, stove automatic switch-offs and other technology aimed at increasing safety.
Call My Aged Care to discuss your options.
2. Be prepared for multiple conversations
Getting Mum or Dad to accept paid help can be tricky. Many families often have multiple conversations around aged care before a decision is made.
Ideally, the older person feels supported rather than attacked during these conversations.
Some families have a meeting, so everyone is coming together to help. In other families, certain family members or friends might be better placed to have these conversations – perhaps the daughter with the health background, or the auntie or GP who Mum trusts more to provide good advice.
Mum or Dad’s main emotional support person should try to maintain their relationship. It’s OK to get someone else (like the GP, the hospital or an adult child) to play “bad cop”, while a different person (such as the older person’s spouse, or a different adult child) plays “good cop”.
3. Understand the options when help at home isn’t enough
If you have maximised home support and it’s not enough, or if the hospital won’t discharge Mum or Dad without extensive supports, then you may be considering a nursing home (also known as residential aged care in Australia).
Every person has a legal right to choose where we live (unless they have lost capacity to make that decision).
This means families can’t put Mum or Dad into residential aged care against their will. Every person also has the right to choose to take risks. People can choose to continue to live at home, even if it means they might not get help immediately if they fall, or eat poorly. We should respect Mum or Dad’s decisions, even if we disagree with them. Researchers call this “dignity of risk”.
It’s important to understand Mum or Dad’s point of view. Listen to them. Try to figure out what they are feeling, and what they are worried might happen (which might not be rational).
Try to understand what’s really important to their quality of life. Is it the dog, having privacy in their safe space, seeing grandchildren and friends, or something else?
Older people are often understandably concerned about losing independence, losing control, and having strangers in their personal space.
Sometimes families prioritise physical health over psychological wellbeing. But we need to consider both when considering nursing home admission.
Research suggests going into a nursing home temporarily increases loneliness, risk of depression and anxiety, and sense of losing control.
Mum and Dad should be involved in the decision-making process about where they live, and when they might move.
Some families start looking “just in case” as it often takes some time to find the right nursing home and there can be a wait.
After you have your top two or three choices, take Mum or Dad to visit them. If this is not possible, take pictures of the rooms, the public areas in the nursing home, the menu and the activities schedule.
We should give Mum or Dad information about their options and risks so they can make informed (and hopefully better) decisions.
For instance, if they visit a nursing home and the manager says they can go on outings whenever they want, this might dispel a belief they are “locked up”.
Having one or two weeks “respite” in a home may let them try it out before making the big decision about staying permanently. And if they find the place unacceptable, they can try another nursing home instead.
4. Understand the options if a parent has lost capacity to make decisions
If Mum or Dad have lost capacity to choose where they live, family may be able to make that decision in their best interests.
If it’s not clear whether a person has capacity to make a particular decision, a medical practitioner can assess for that capacity.
Mum or Dad may have appointed an enduring guardian to make decisions about their health and lifestyle decisions when they are not able to.
An enduring guardian can make the decision that the person should live in residential aged care, if the person no longer has the capacity to make that decision themselves.
If Mum or Dad didn’t appoint an enduring guardian, and have lost capacity, then a court or tribunal can appoint that person a private guardian (usually a family member, close friend or unpaid carer).
If no such person is available to act as private guardian, a public official may be appointed as public guardian.
Deal with your own feelings
Families often feel guilt and grief during the decision-making and transition process.
Families need to act in the best interest of Mum or Dad, but also balance other caring responsibilities, financial priorities and their own wellbeing.
Lee-Fay Low, Professor in Ageing and Health, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Move – by Caroline Williams
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- Get 150 minutes of moderate exercise per week, says the American Heart Association
- There are over 10,000 minutes per week, says the pocket calculator
Is 150/10,000 really the goal here? Really?
For Caroline Williams, the answer is no.
In this book that’s practically a manifesto, she outlines the case that:
- Humans evolved to move
- Industrialization and capitalism scuppered that
- We now spend far too long each day without movement
Furthermore, for Williams this isn’t just an anthropological observation, it’s a problem to be solved, because:
- Our lack of movement is crippling us—literally
- Our stagnation affects not just our bodies, but also our minds
- (again literally—there’s a direct correlation with mental health)
- We urgently need to fix this
So, what now, do we need to move in to the gym and become full-time athletes to clock up enough hours of movement? No.
Williams convincingly argues the case (using data from supercentenarian “blue zones” around the world) that even non-exertive movement is sufficient. In other words, you don’t have to be running; walking is great. You don’t have to be lifting weights; doing the housework or gardening will suffice.
From that foundational axiom, she calls on us to find ways to build our life around movement… rather than production-efficiency and/or convenience. She gives plenty of tips for such too!
Bottom line: some books are “I couldn’t put it down!” books. This one’s more of a “I got the urge to get up and get moving!” book.
Get your get-up-and-go up and going with “Move”—order yours from Amazon today!
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