Red Cabbage vs White Cabbage – Which is Healthier?
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Our Verdict
When comparing red cabbage to white cabbage, we picked the red.
Why?
Perhaps you guessed this one, based on the “darker and/or more colorful foods are usually more nutritionally dense” dictum. That’s not always true, by the way, but it is a good rule of thumb and it is correct here. In the case of cabbages, each type is a nutritional powerhouse, but red does beat white:
In terms of macros, they’re quite comparable. They’re both >90% water with just enough other stuff (carbs, fiber, protein) to hold them together, and the “other stuff” in question is quite similarly proportioned in both cases. Within the carbs, even the sugar breakdown is similar. There are slight differences, but the differences are not only tiny, but also they balance out in any case.
When it comes to vitamins, as you might expect, the colorful red cabbage does better with more of vitamins A, B1, B2, B3, B6, C, and choline, while white has more of vitamins B5, B9, E, and K. So, a 7:4 win for red.
In the category of minerals, it’s even more polarized; red cabbage has more calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. On the other hand, white contains a tiny amount more copper.
In short, both are great (red just makes white look bad by standing next to it, but honestly, white has lots of all those same things too, just not quite as much as red), and this writer will continue to use white when making her favorite shchi, but if you’re looking for the most nutritionally dense option, it’s red.
Want to learn more?
You might like to read:
Enjoy Bitter Foods For Your Heart & Brain
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Just Be Well – by Dr. Thomas Sult
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Firstly, what this is not: a “think yourself well” book. It’s not about just deciding to be well.
Rather, it’s about ensuring the foundations of wellness, from which the rest of good health can spring, and notably, an absence of chronic illness. In essence: enjoying chronic good health.
The prescription here is functional medicine, which stands on the shoulders of lifestyle medicine. This latter is thus briefly covered and the basics presented, but most of the book is about identifying the root causes of disease and eliminating them one by one, by taking into account the functions of the body’s processes, both in terms of pathogenesis (and thus, seeking to undermine that) and in terms of correct functioning (i.e., good health).
While the main focus of the book is on health rather than disease, he does cover a number of very common chronic illnesses, and how even in those cases where they cannot yet be outright cured, there’s a lot more that can be done for them than “take two of these and call your insurance company in the morning”, when the goal is less about management of symptoms (though that is also covered) and more about undercutting causes, and ensuring that even if one thing goes wrong, it doesn’t bring the entire rest of the system down with it (something that often happens without functional medicine).
The style is clear, simple, and written for the layperson without unduly dumbing things down.
Bottom line: if you would like glowingly good health regardless of any potential setbacks, this book can help your body do what it needs to for you.
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Yes, we still need chickenpox vaccines
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For people who grew up before a vaccine was available, chickenpox is largely remembered as an unpleasant experience that almost every child suffered through. The highly contagious disease tore through communities, leaving behind more than a few lasting scars.
For many children, chickenpox was much more than a week or two of itchy discomfort. It was a serious and sometimes life-threatening infection.
Prior to the chickenpox vaccine’s introduction in 1995, 90 percent of children got chickenpox. Those children grew into adults with an increased risk of developing shingles, a disease caused by the same virus—varicella-zoster—as chickenpox, which lies dormant in the body for decades.
The vaccine changed all that, nearly wiping out chickenpox in the U.S. in under three decades. The vaccine has been so successful that some people falsely believe the disease no longer exists and that vaccination is unnecessary. This couldn’t be further from the truth.
Vaccination spares children and adults from the misery of chickenpox and the serious short- and long-term risks associated with the disease. The CDC estimates that 93 percent of children in the U.S. are fully vaccinated against chickenpox. However, outbreaks can still occur among unvaccinated and under-vaccinated populations.
Here are some of the many reasons why we still need chickenpox vaccines.
Chickenpox is more serious than you may remember
For most children, chickenpox lasts around a week. Symptoms vary in severity but typically include a rash of small, itchy blisters that scab over, fever, fatigue, and headache.
However, in one out of every 4,000 chickenpox cases, the virus infects the brain, causing swelling. If the varicella-zoster virus makes it to the part of the brain that controls balance and muscle movements, it can cause a temporary loss of muscle control in the limbs that can last for months. Chickenpox can also cause other serious complications, including skin, lung, and blood infections.
Prior to the U.S.’ approval of the vaccine in 1995, children accounted for most of the country’s chickenpox cases, with over 10,000 U.S. children hospitalized with chickenpox each year.
The chickenpox vaccine is very effective and safe
Chickenpox is an extremely contagious disease. People without immunity have a 90 percent chance of contracting the virus if exposed.
Fortunately, the chickenpox vaccine provides lifetime protection and is around 90 percent effective against infection and nearly 100 percent effective against severe illness. It also reduces the risk of developing shingles later in life.
In addition to being incredibly effective, the chickenpox vaccine is very safe, and serious side effects are extremely rare. Some people may experience mild side effects after vaccination, such as pain at the injection site and a low fever.
Although infection provides immunity against future chickenpox infections, letting children catch chickenpox to build up immunity is never worth the risk, especially when a safe vaccine is available. The purpose of vaccination is to gain immunity without serious risk.
The chickenpox vaccine is one of the greatest vaccine success stories in history
It’s difficult to overstate the impact of the chickenpox vaccine. Within five years of the U.S. beginning universal vaccination against chickenpox, the disease had declined by over 80 percent in some regions.
Nearly 30 years after the introduction of the chickenpox vaccine, the disease is almost completely wiped out. Cases and hospitalizations have plummeted by 97 percent, and chickenpox deaths among people under 20 are essentially nonexistent.
Thanks to the vaccine, in less than a generation, a disease that once swept through schools and affected nearly every child has been nearly eliminated. And, unlike vaccines introduced in the early 20th century, no one can argue that improved hygiene, sanitation, and health helped reduce chickenpox cases beginning in the 1990s.
Having chickenpox as a child puts you at risk of shingles later
Although most people recover from chickenpox within a week or two, the virus that causes the disease, varicella-zoster, remains dormant in the body. This latent virus can reactivate years after the original infection as shingles, a tingling or burning rash that can cause severe pain and nerve damage.
One in 10 people who have chickenpox will develop shingles later in life. The risk increases as people get older as well as for those with weakened immune systems.
Getting chickenpox as an adult can be deadly
Although chickenpox is generally considered a childhood disease, it can affect unvaccinated people of any age. In fact, adult chickenpox is far deadlier than pediatric cases.
Serious complications like pneumonia and brain swelling are more common in adults than in children with chickenpox. One in 400 adults who get chickenpox develops pneumonia, and one to two out of 1,000 develop brain swelling.
Vaccines have virtually eliminated chickenpox, but outbreaks still happen
Although the chickenpox vaccine has dramatically reduced the impact of a once widespread disease, declining immunity could lead to future outbreaks. A Centers for Disease Control and Prevention analysis found that chickenpox vaccination rates dropped in half of U.S. states in the 2022-2023 school year compared to the previous year. And more than a dozen states have immunization rates below 90 percent.
In 2024, New York City and Florida had chickenpox outbreaks that primarily affected unvaccinated and under-vaccinated children. With declining public confidence in routine vaccines and rising school vaccine exemption rates, these types of outbreaks will likely become more common.
The CDC recommends that children receive two chickenpox vaccine doses before age 6. Older children and adults who are unvaccinated and have never had chickenpox should also receive two doses of the vaccine.
For more information, talk to your health care provider.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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Are You Stuck Playing These Three Roles in Love?
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The psychology of Transactional Analysis holds that our interpersonal dynamics can be modelled in the following fashion:
The roles
- Child: vulnerable, trusting, weak, and support-seeking
- Parent: strong, dominant, responsible—but also often exhausted and critical
- Adult: balanced, thoughtful, creative, and kind
Ideally we’d be able to spend most of our time in “Adult” mode, and occasionally go into “Child” or “Parent” mode when required, e.g. child when circumstances have rendered us vulnerable and we need help; parent when we need to go “above and beyond” in the pursuit of looking after others. That’s all well and good and healthy.
However, in relationships, often it happens that partners polarize themselves and/or each other, with one shouldering all of the responsibility, and the other willfully losing their own agency.
The problem lies in that either role can be seductive—on the one hand, it’s nice to be admired and powerful and it’s a good feeling to look after one’s partner; on the other hand, it’s nice to have someone who will meet your every need. What love and trust!
Only, it becomes toxic when these roles stagnate, and each forgets how to step out of them. Each can become resentful of the other (for not pulling their weight, on one side, and for not being able to effortlessly solve all life problems unilaterally and provide endlessly in both time and substance, on the other), digging in to their own side and exacerbating the less healthy qualities.
As to the way out? It’s about self-exploration and mutual honesty—and mutual support:
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Further reading
While we haven’t (before today) written about TA per se, we have previously written about AT (Attachment Theory), and on this matter, the two can overlap, where certain attachment styles can result in recreating parent/child/adult dynamics:
How To Leverage Attachment Theory In Your Relationship ← this is about understanding and recognizing attachment styles, and then making sure that both you and your partner(s) are armed with the necessary knowledge and understanding to meet each other’s needs.
Take care!
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How To Do HIIT (Without Wrecking Your Body)
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How To Do HIIT (Without Wrecking Your Body)
High-Intensity Interval Training, henceforth “HIIT”, is a well-researched and well-evidenced approach to exercise that gives powerful health benefits.
Specifically, health benefits that we don’t get from moderate exercise (as important as that is too) or endurance training.
Super-quick overview of the benefits first:
- Burns more calories than other forms of exercise
- Boosts your metabolic rate for hours afterwards
- …which means it actually works* for fat loss
- Reduces blood pressure (unless already healthy)
- Can promote muscle growth (depends on other factors)
*remember that most forms of exercise aren’t very good for fat loss, because our metabolism will slow afterwards to compensate. So HIIT flipping this one is quite a big deal.
What actually is it?
HIIT means exercise sessions in which one alternates between high intensity “maximum effort” bursts, and short recovery periods during which more moderate exercise is performed.
An example for runners could be switching between sprinting or jogging, changing mode each time one passes a street light.
❝A total of only two minutes of sprint interval exercise was sufficient to elicit similar responses as 30 minutes of continuous moderate intensity aerobic exercise❞
What did you mean about not wrecking your body? Is that… Likely?
Hopefully not, but it’s a barrier to some! We are not all twenty-something college athletes, after all, and our bodies aren’t always as durable as they used to be.
HIIT relies on intense exercise and short recovery periods, but what if our bodies are not accustomed to intense exercise, and need longer recovery periods? Can we still get the same benefits?
The trick is not to change the intensity or the recovery periods, but the exercise itself.
For HIIT to work the “intense” part has to be best-effort or approaching such. That part’s not negotiable. The recovery periods can be stretched a bit if you need to, but with the right tweaks, you ideally won’t have to do that.
Great! How?
First, note that you can do resistance interval training without impact. For example, if you crank up the resistance on an exercise bike or similar machine, you will be doing resistance training along with your cardio, and you’ll be doing it without the impact on your joints that you would if out pounding the pavement on foot.
(Running is fine if your body is used to it, but please don’t make HIIT your first running exercise in a decade)
Second, consider your environment. That exercise bike? You can get off it any time and you’re already at home (or perhaps your gym, with your car outside). Not so if you took up mountain biking or road racing.
Third, go for what is gentle in motion, even if it’s not resistance work per se. Swimming is a fabulous option for most people, and can absolutely be done with HIIT principles. Since vision is often obscured while swimming, counting strokes can be a good way to do HIIT. For example, ten strokes max effort, ten strokes normal, repeat. Do make sure you are aware of where the end of the pool is, though!
Fourth, make it fun! Ok, this one’s not about the safety quite so much, but it is about sustainability, and that’s critical for practical purposes too. You will only continue an exercise routine that you enjoy, after all.
- Could you curate a musical playlist that shifts tempo to cue your exercise mode intervals?
- Could you train with an exercise partner? Extra fun if this has a “relay race” feel to it, i.e. when one person completes a high intensity interval, the other person must now begin theirs.
Need some pointers getting started?
There are a lot of HIIT apps out there, so you can just search for that on your device of choice.
But!
We at 10almonds have recommended 7-Minute Workout before, which is available for iOS and for Android, and we stand by that as a great starting choice.
Enjoy!
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Sweet Cinnamon vs Regular Cinnamon – Which is Healthier?
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Our Verdict
When comparing sweet cinnamon to regular cinnamon, we picked the sweet.
Why?
In this case, it’s not close. One of them is health-giving and the other is poisonous (but still widely sold in supermarkets, especially in the US and Canada, because it is cheaper).
It’s worth noting that “regular cinnamon” is a bit of a misnomer, since sweet cinnamon is also called “true cinnamon”. The other cinnamon’s name is formally “cassia cinnamon”, but marketers don’t tend to call it that, preferring to calling it simply “cinnamon” and hope consumers won’t ask questions about what kind, because it’s cheaper.
Note: this too is especially true in the US and Canada, where for whatever reason sweet cinnamon seems to be more difficult to obtain than in the rest of the world.
In short, both cinnamons contain cinnamaldehyde and coumarin, but:
- Sweet/True cinnamon contains only trace amounts of coumarin
- Regular/Cassia cinnamon contains about 250x more coumarin
Coumarin is heptatotoxic, meaning it poisons the liver, and the recommended safe amount is 0.1mg/kg, so it’s easy to go over that with just a couple of teaspoons of cassia cinnamon.
You might be wondering: how can they get away with selling something that poisons the liver? In which case, see also: the alcohol aisle. Selling toxic things is very common; it just gets normalized a lot.
Cinnamaldehyde is responsible for cinnamon’s healthier properties, and is found in reasonable amounts in both cinnamons. There is about 50% more of it in the regular/cassia than in the sweet/true, but that doesn’t come close to offsetting the potential harm of its higher coumarin content.
Want to learn more?
You may like to read:
- A Tale Of Two Cinnamons ← this one has more of the science of coumarin toxicity, as well as discussing (and evidencing) cinnamaldehyde’s many healthful properties against inflammation, cancer, heart disease, neurodegeneration, etc
Enjoy!
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The Real Reason Most Women Don’t Lose Belly Fat
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Notwithstanding the title, this does also go for men too, by the way—while hormones count, they count differently. People with an estrogen-based metabolism (so usually: women) will usually have more body fat, which can make it harder to get visible muscletone, for those who want that. But people with a testosterone-based metabolism (so usually: men) will have different fat storage patterns, and belly-fat is more testosterone-directed than estrogen-directed (estrogen will tend to put it more to the thighs, butt, back, breasts, etc).
So the advice here is applicable to all…
Challenges and methods
The biggest barrier to success: many people give up when results are not immediate, especially if our body has been a certain way without change for a long time.
- “Oh, I guess it’s just genetics”
- “Oh, I guess it’s just age”
- “Oh, I guess it’s just because of [chronic condition]”
…and such things can be true! And yet, in each of the cases, persisting is still usually what the body needs.
So, should we give ourselves some “tough love” and force ourselves through discomfort?
Yes and no, Lefkowith says. It is important to be able to push through some discomfort, but it’s also important that whatever we’re doing should be sustainable—which means we do need to push, while also allowing ourselves adequate recovery time, and not taking unnecessary risks.
In particular, she advises to:
- remember that at least half the work is in the kitchen not the gym, and to focus more on adding protein than reducing calories
- enjoy a regular but varied core exercise routine
- stimulate blood flow to stubborn areas, which can aid in fat mobilization
- focus on getting nutrient-dense foods
- prioritize recovery and strategic rest
For more details on these things and more, enjoy:
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Want to learn more?
You might also like to read:
Visceral Belly Fat: What It Is & How To Lose It
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
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