Red-dy For Anything Polyphenol Salad

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So, you’ve enjoyed your Supergreen Superfood Salad Slaw, and now you’re ready for another slice of the rainbow. Pigments in food aren’t just for decoration—they each contain unique benefits! Today’s focus is on some red foods that, combined, make a deliciously refreshing salad that’s great for the gut, heart, and brain.

You will need

  • 1 cup crème fraîche or sour cream (if vegan, use our Plant-Based Healthy Cream Cheese recipe, and add the juice of 1 lime)
  • ½ small red cabbage, thinly sliced
  • 1 red apple, cored and finely chopped
  • 1 red onion, thinly sliced
  • 10 oz red seedless grapes, halved
  • 10 oz red pomegranate seeds
  • 1 tsp red chili flakes

Method

(we suggest you read everything at least once before doing anything)

1) Combine all the red ingredients in a big bowl.

2) Add the crème fraîche and mix gently but thoroughly.

3) If you have time, let it sit in the fridge for 48 hours before enjoying, as its colors will intensify and its polyphenols will become more bioavailable. But if you want/need, you can serve immediately; that’s fine too.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

Take care!

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  • See what other 10almonds subscribers are asking!

    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!

    Q: I would be interested in learning more about collagen and especially collagen supplements/powders and of course if needed, what is the best collagen product to take. What is collagen? Why do we need to supplement the collagen in our body? Thank you PS love the information I am receiving in the news letters. Keep it up

    We’re glad you’re enjoying them! Your request prompted us to do our recent Research Review Monday main feature on collagen supplementation—we hope it helped, and if you’ve any more specific (or other) question, go ahead and let us know! We love questions and requests

    Q: Great article about the health risks of salt to organs other than the heart! Is pink Himalayan sea salt, the pink kind, healthier?

    Thank you! And, no, sorry. Any salt that is sodium chloride has the exact same effect because it’s chemically the same substance, even if impurities (however pretty) make it look different.

    If you want a lower-sodium salt, we recommend the kind that says “low sodium” or “reduced sodium” or similar. Check the ingredients, it’ll probably be sodium chloride cut with potassium chloride. Potassium chloride is not only not a source of sodium, but also, it’s a source of potassium, which (unlike sodium) most of us could stand to get a little more of.

    For your convenience: here’s an example on Amazon!

    Bonus: you can get a reduced sodium version of pink Himalayan salt too!

    Q: Can you let us know about more studies that have been done on statins? Are they really worth taking?

    That is a great question! We imagine it might have been our recent book recommendation that prompted it? It’s quite a broad question though, so we’ll do that as a main feature in the near future!

    Q: Is MSG healthier than salt in terms of sodium content or is it the same or worse?

    Great question, and for that matter, MSG itself is a great topic for another day. But your actual question, we can readily answer here and now:

    • Firstly, by “salt” we’re assuming from context that you mean sodium chloride.
    • Both salt and MSG do contain sodium. However…
    • MSG contains only about a third of the sodium that salt does, gram-for-gram.
    • It’s still wise to be mindful of it, though. Same with sodium in other ingredients!
    • Baking soda contains about twice as much sodium, gram for gram, as MSG.

    Wondering why this happens?

    Salt (sodium chloride, NaCl) is equal parts sodium and chlorine, by atom count, but sodium’s atomic mass is lower than chlorine’s, so 100g of salt contains only 39.34g of sodium.

    Baking soda (sodium bicarbonate, NaHCO₃) is one part sodium for one part hydrogen, one part carbon, and three parts oxygen. Taking each of their diverse atomic masses into account, we see that 100g of baking soda contains 27.4g sodium.

    MSG (monosodium glutamate, C₅H₈NO₄Na) is only one part sodium for 5 parts carbon, 8 parts hydrogen, 1 part nitrogen, and 4 parts oxygen… And all those other atoms put together weigh a lot (comparatively), so 100g of MSG contains only 12.28g sodium.

    Q: Thanks for the info about dairy. As a vegan, I look forward to a future comment about milk alternatives

    Thanks for bringing it up! What we research and write about is heavily driven by subscriber feedback, so notes like this really help us know there’s an audience for a given topic!

    We’ll do a main feature on it, to do it justice. Watch out for Research Review Monday!

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  • The Health Fix – by Dr. Ayan Panja

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    The book is divided into three main sections:

    • The foundations
    • The aspirations
    • The fixes

    The foundations are an overview of the things you’re going to need to know, about biology, behaviors, and being human.

    The aspirations are research-generated common hopes, desires, dreams and goals of patients who have come to Dr. Panja for help.

    The fixes are exactly what you’d hope them to be. They’re strategies, tools, hacks, tips, tricks, to get you from where you are now to where you want to be, health-wise.

    The book is well-structured, with deep-dives, summaries, and practical advice of how to make sure everything you’re doing works together as part of the big picture that you’re building for your health.

    All in all, a fantastic catch-all book, whatever your health goals.

    Get your copy of “The Health Fix” on Amazon today!

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  • How To Kill Laziness

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    Laziness Is A Scooby-Doo Villain.

    Which means: to tackle it requires doing a Scooby-Doo unmasking.

    You know, when the mystery-solving gang has the “ghost” or “monster” tied to a chair, and they pull the mask off, to reveal that there was no ghost etc, and in fact it was a real estate scammer or somesuch.

    Social psychologist Dr. Devon Price wrote about this (not with that metaphor though) in a book we haven’t reviewed yet, but will one of these days:

    Laziness Does Not Exist – by Dr. Devon Price (book)

    In the meantime, and perhaps more accessibly, he gave a very abridged summary for Medium:

    Medium | Laziness Does Not Exist… But unseen barriers do (11mins read)

    Speaking of barriers, Medium added a paywall to that (the author did not, in fact, arrange the paywall as Medium claim), so in case you don’t have an account, he kindly made the article free on its own website, here:

    Devon Price | Laziness Does Not Exist… But unseen barriers do (same article; no paywall)

    He details problems that people get into (ranging from missed deadlines to homelessness), that are easily chalked up to laziness, but in fact, these people are not lazily choosing to suffer, and are usually instead suffering from all manner of unchosen things, ranging from…

    • imposter syndrome / performance anxiety,
    • perfectionism (which can overlap a lot with the above),
    • social anxiety and/or depression (these also can overlap for some people),
    • executive dysfunction in the brain, and/or
    • just plain weathering “the slings and arrows of outrageous fortune [and] the heartache and the thousand natural shocks that flesh is heir to”, to borrow from Shakespeare, in ways that aren’t always obviously connected—these things can be great or small, it could be a terminal diagnosis of some terrible disease, or it could be a car breakdown, but the ripples spread.

    And nor are you, dear reader, choosing to suffer (even if sometimes it appears otherwise)

    Unless you’re actually a masochist, at least, in which case, you do you. But for most of us, what can look like laziness or “doing it to oneself” is usually a case of just having one or more of the above-mentioned conditions in place.

    Which means…

    That grace we just remembered above to give to other people?

    Yep, we should give that to ourselves too.

    Not as a free pass, but in the same way we (hopefully) would with someone else, and ask: is there some problem I haven’t considered, and is there something that would make this easier?

    Here are some tools to get you started:

    Take care!

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Related Posts

  • Healthy Harissa Falafel Patties
  • Shame and blame can create barriers to vaccination

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    Understanding the stigma surrounding infectious diseases like HIV and mpox may help community health workers break down barriers that hinder access to care.

    Looking back in history can provide valuable lessons to confront stigma in health care today, especially toward Black, Latine, LGBTQ+, and other historically underserved communities disproportionately affected by COVID-19 and HIV.

    Public Good News spoke with Sam Brown, HIV prevention and wellness program manager at Civic Heart, a community-based organization in Houston’s historic Third Ward, to understand the effects of stigma around sexual health and vaccine uptake. 

    Brown shared more about Civic Heart’s efforts to provide free confidential testing for sexually transmitted infections, counseling and referrals, and information about COVID-19, flu, and mpox vaccinations, as well as the lessons they’re learning as they strive for vaccine equity.

    Here’s what Brown said.

    [Editor’s note: This content has been edited for clarity and length.]

    PGN: Some people on social media have spread the myth that vaccines cause AIDS or other immune deficiencies when the opposite is true: Vaccines strengthen our immune systems to help protect against disease. Despite being frequently debunked, how do false claims like these impact the communities you serve?

    Sam Brown: Misinformation like that is so hard to combat. And it makes the work and the path to overall community health hard because people will believe it. In the work that we do, 80 percent of it is changing people’s perspective on something they thought they knew.

    You know, people don’t even transmit AIDS. People transmit HIV. So, a vaccine causing immunodeficiency doesn’t make sense. 

    With the communities we serve, we might have a person that will believe the myth, and because they believe it, they won’t get vaccinated. Then later, they may test positive for COVID-19. 

    And depending on social determinants of health, it can impact them in a whole heap of ways: That person is now missing work, they’re not able to provide for their family—if they have a family. It’s this mindset that can impact a person’s life, their income, their ability to function. 

    So, to not take advantage of something like a vaccine that’s affordable, or free for the most part, just because of misinformation or a misunderstanding—that’s detrimental, you know. 

    For example, when we talk to people in the community, many don’t know that they can get mpox from their pet, or that it’s zoonotic—that means that it can be transferred between different species or different beings, from animals to people. I see a lot of surprise and shock [when people learn this]. 

    It’s difficult because we have to fight the misinformation and the stigma that comes with it. And it can be a big barrier.

    People misunderstand. [They] think that “this is something that gay people or the LGBTQ+ community get,” which is stigmatizing and comes off as blaming. And blaming is the thing that leads us to be misinformed. 

    PGN: In the last couple years, your organization’s HIV Wellness program has taken on promoting COVID-19, flu, and mpox vaccines to the communities you serve. How do you navigate conversations between sexual health and infectious diseases? Can you share more about your messaging strategies?

    S.B.: As we promoted positive sexual health and HIV prevention, we saw people were tired of hearing about HIV. They were tired of hearing about how PrEP works, or how to prevent HIV

    But, when we had an outbreak of syphilis in Houston just last year, people were more inclined to test because of the severity of the outbreak. 

    So, what our team learned is that sometimes you have to change the message to get people what they need. 

    We changed our message to highlight more syphilis information and saw that we were able to get more people tested for HIV because we correlated how syphilis and HIV are connected and how a person can be susceptible to both. 

    Using messages that the community wants and pairing them with what the community needs has been better for us. And we see that same thing with COVID-19, the flu, and RSV. Sometimes you just can’t be married to a message. We’ve had to be flexible to meet our clients where they are to help them move from unsafe practices to practices that are healthy and good for them and their communities.

    PGN: You’ve mentioned how hard it is to combat stigma in your work. How do you effectively address it when talking to people one-on-one?

    S.B.: What I understand is that no one wants to feel shame. What I see people respond to is, “Here’s an opportunity to do something different. Maybe there was information that you didn’t know that caused you to make a bad decision. And now here’s an opportunity to gain information so that you can make a better decision.”

    People want to do what they want to do; they want to live how they want to live. And we all should be able to do that as long as it’s not hurting anyone, but also being responsible enough to understand that, you know, COVID-19 is here. 

    So, instead of shaming and blaming, it’s best to make yourself aware and understand what it is and how to treat it. Because the real enemy is the virus—it’s the infection, not the people. 

    When we do our work, we want to make sure that we come from a strengths-based approach. We always look at what a client can do, what that client has. We want to make sure that we’re empowering them from that point. So, even if they choose not to prioritize our message right now, we can’t take that personally. We’ll just use it as a chance to try a new way of framing it to help people understand what we’re trying to say. 

    And sometimes that can be difficult, even for organizations. But getting past that difficulty comes with a greater opportunity to impact someone else.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Sensitive – by Jenn Granneman and Andre Sólo

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    This book is written for what is called the “Highly Sensitive Person”, which makes it sound like a very rare snowflake condition, when in fact the diagnostic criteria (discussed early in the book) yield a population bell curve of 30:40:30, whereupon 30% are in the band of “high sensitivity”, 40% “normal sensitivity” and the remainder “low sensitivity”. You may note that “high” and “low” together outnumber “normal”, but statistics is like that.

    So, if you’re one of the approximately one in three people who fall into the higher category, and/or you have a loved one who is in that category, then this book looks at the many advantages to a commonly stigmatized and (by cruel irony) criticized personality trait.

    Those advantages range from personal life to work and even public life (yes, really), and can be grown, positively highlighted, used, and enjoyed.

    In the category of criticism, the book does not usefully cover the benefit of psychological resilience. Resilience does not mean losing sensitivity, just, being able to also dry one’s tears and weather life’s slings and arrows when the world is harsher than one might like. But for the authors, they have stacked all their chips on “we must make the world a better place”. Which is a noble goal, if not always an immediately attainable one.

    Bottom line: if you are more sensitive than average and would like to use that to benefit yourself and those around you, then this is the book for you!

    Click here to check out Sensitive, and make the most of your strengths!

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  • Anise vs Diabetes & Menopause

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    What A Daily Gram Of Anise Can Do

    Anise, specifically the seed of the plant, also called aniseed, is enjoyed for its licorice taste—as well as its medicinal properties.

    Let’s see how well the science lives up to the folk medicine…

    What medicinal properties does it claim?

    The main contenders are:

    • Reduces menopause symptoms
    • Reduces blood sugar levels
    • Reduces inflammation

    Does it reduce menopause symptoms?

    At least some of them! Including hot flashes and bone density loss. This seems to be due to the estrogenic-like activity of anethole, the active compound in anise that gives it these effects:

    Estrogenic activity of isolated compounds and essential oils of Pimpinella species

    1g of anise/day yielded a huge reduction in frequency and severity of hot flashes, compared to placebo*:

    *you may be wondering what the placebo is for 1g of a substance that has a very distinctive taste. The researchers used capsules, with 3x330g as the dose, either anise seed or potato starch.

    ❝In the experimental group, the frequency and severity of hot flashes before the treatment were 4.21% and 56.21% and, after that, were 1.06% and 14.44% at the end of the fourth week respectively. No change was found in the frequency and severity of hot flashes in the control group. The frequency and severity of hot flashes was decreased during 4 weeks of follow up period. P. anisum is effective on the frequency and severity of hot flashes in postmenopausal women. ❞

    See for yourself: The Study on the Effects of Pimpinella anisum on Relief and Recurrence of Menopausal Hot Flashes

    As for bone mineral density, we couldn’t find a good study for anise, but we did find this one for fennel, which is a plant of the same family and also with the primary active compound anethole:

    The Prophylactic Effect of Fennel Essential Oil on Experimental Osteoporosis

    That was a rat study, though, so we’d like to see studies done with humans.

    Summary on this one: it clearly helps against hot flashes (per the very convincing human study we listed above); it probably helps against bone mineral density loss.

    Does it reduce blood sugar levels?

    This one got a flurry of attention all so recently, on account of this research review:

    Review on Anti-diabetic Research on Two Important Spices: Trachyspermum ammi and Pimpinella anisum

    If you read this (and we do recommend reading it! It has a lot more information than we can squeeze in here!) one of the most interesting things about the in vivo anti-diabetic activity of anise was that while it did lower the fasting blood glucose levels, that wasn’t the only effect:

    ❝Over a course of 60 days, study participants were administered seed powders (5 g/d), which resulted in significant antioxidant, anti-diabetic, and hypolipidemic effects.

    Notably, significant reductions in fasting blood glucose levels were observed. This intervention also elicited alterations in the lipid profile, LPO, lipoprotein levels, and the high-density lipoprotein (HDL) level.

    Moreover, the serum levels of essential antioxidants, such as beta carotene, vitamin C, vitamin A, and vitamin E, which are typically decreased in diabetic patients, underwent a reversal.❞

    That’s just one of the studies cited in that review (the comments lightly edited here for brevity), but it stands out, and you can read that study in its entirety (it’s well worth reading).

    Rajeshwari et al, bless them, added a “tl;dr” at the top of their already concise abstract; their “tl;dr” reads:

    ❝Both the seeds significantly influenced almost all the parameters without any detrimental effects by virtue of a number of phytochemicals, vitamins and minerals present in the seeds having therapeutic effects.❞

    Full text: Comparison of aniseeds and coriander seeds for antidiabetic, hypolipidemic and antioxidant activities

    Shortest answer: yes, yes it does

    Does it fight inflammation?

    This one’s quick and simple enough: yes it does; it’s full of antioxidants which thus also have an anti-inflammatory effect:

    Review of Pharmacological Properties and Chemical Constituents of Pimpinella anisum

    …which can also be used an essential oil, applied topically, to fight both pain and the inflammation that causes it—at least in rats and mice:

    ❝Indomethacin and etodolac were treated reference drugs for the anti-inflammatory activity. Aspirin and morphine hydrochloride were treated reference drugs for the analgesic activity. The results showed that fixed oil of P. anisum has an anti-inflammatory action more than etodolac and this effect was as strong as indomethacin. P. anisum induces analgesic effect comparable to that of 100 mg/kg Aspirin and 10 mg/kg morphine at 30 th min. of the study❞

    Summary of this section:

    • Aniseeds are a potent source of antioxidants, which fight inflammation.
    • Anise essential oil is probably also useful as a topical anti-inflammatory and analgesic agent, but we’d like to see human tests to know for sure.

    Is it safe?

    For most people, enjoyed in moderation (e.g., within the dosage parameters described in the above studies), anise is safe. However:

    Where to get it?

    As ever, we don’t sell it (or anything else), but for your convenience, you can buy the seeds in bulk on Amazon, or in case you prefer it, here’s an example of it available as an essential oil.

    Enjoy!

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