Salt Sugar Fat – by Michael Moss

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You are probably already aware that food giants put unhealthy ingredients in processed food. So what does this book offer of value?

Sometimes, better understanding leads to better movation. In this case, while a common (reasonable) view has been:

“The food giants fill their food with salt, sugar, and fat, because it makes that food irresistibly delicious”

…but that doesn’t exactly put us off the food, does it? It just makes it a guilty pleasure. Ah yes, the irresistible McDouble Dopamineburger. The time-honored tradition of Pizza Night; a happy glow; a special treat.

What Pulitzer-winning author Michael Moss brings to us is different.

He examines not just how they hooked us, but why. And the answer is not merely the obvious “profit and greed”, but also “survival, under capitalism”. That without regulation forcing companies to keep salt/sugar/fat levels down, companies that have tried to do so voluntarily have quickly had to u-turn to regain any hope of competitiveness.

He also looks at how the salt/sugar/fat components are needed to mask the foul taste of the substandard ingredients they use to maintain lower costs… Processed food, without the heavy doses of salt/sugar/fat, is not anywhere close to what you might make at home. Industry will cut costs where it can.

Bottom line: if you need a push to kick the processed food habit, this is the book that will do it.

Click here to check out Salt Sugar Fat, and reclaim your health!

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  • Blood-Sugar-Friendly Ice Pops

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    This generic food product has so many regional variant names that it’s difficult to get a universal name, but in N. America they’re also known by the genericized brand name of popsicles. Anyway, they’re usually very bad news for blood sugars, being merely frozen juice even if extra sugar wasn’t added. Today’s recipe, on the other hand, makes for a refreshing and nutrient-dense treat that won’t spike your blood glucose!

    You will need

    • 1 cup fresh blueberries
    • 1 can (12oz/400g) coconut milk
    • ½ cup yogurt with minimal additives
    • 1 tbsp honey (omit if you prefer less sweetness)
    • Juice of ¼ lime (increase if you prefer more sourness)

    Method

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

    1) Blend everything

    2) Pour into ice pop molds and freeze overnight

    3) Serve at your leisure:

    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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  • 3 Appetite Suppressants Better Than Ozempic

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    Dr. Annette Bosworth gives her recommendations, and explains why:

    What and how

    We’ll get straight to it; the recommendations are:

    • Coffee, black, unsweetened: not only suppresses the appetite but also boosts the metabolism, increasing fat burn.
    • Salt: especially for when fasting (as under such circumstances we may lose salts without replenishing them), a small taste of this can help satisfy taste buds while replenishing sodium and—depending on the salt—other minerals. For example, if you buy “low-sodium salt” in the supermarket, this is generally sodium chloride cut with potassium chloride and/or occasionally magnesium sulfate.
    • Ketones (MCT oil): ketones can suppress hunger, particularly when fasting causes blood sugar levels to drop. Supplementing with MCT oil promotes ketone production in the liver, training the body to produce more ketones naturally, thus curbing appetite.

    For more on these including the science of them, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Take care!

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  • Avoiding Razor Burn, Ingrown Hairs & Other Shaving Irritation

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    How Does The Video Help?

    Dr. Simi Adedeji’s incredibly friendly persona makes this video (below) on avoiding skin irritation, ingrown hairs, and razor burn after shaving a pleasure to watch.

    To keep things simple, she breaks down her guide into 10 simple tips.

    What Are The 10 Simple Tips?

    Tip 1: Prioritize Hydration. Shaving dry hair can lead to increased skin irritation, so Dr. Simi recommends moistening the hair by showering or using a warm, wet towel for 2-4 minutes before getting the razor out.

    Tip 2: Avoid Dry Shaving. Dry shaving not only removes hair but can also remove the protective upper layer of skin, which contributes to razor burn. To prevent this, simply use some shaving gel or cream.

    Tip 3: Keep Blades New and Sharp. This one’s simple: dull blades can cause skin irritation, whilst a sharp blade ensures a smoother and more comfortable shaving experience.

    Tip 4: Avoid Shaving the Same Area Repeatedly. Multiple passes over the same area can remove skin layers, leading to cuts and irritation. Aim to shave each area only once for safer results.

    Tip 5: Consider Hair Growth Direction. Shaving in the direction of hair growth results in less irritation, although it may not provide the closest shave.

    Tip 6: Apply Gentle Pressure While Shaving. Excessive pressure can lead to cuts and nicks. Use a gentle touch to reduce these risks.

    Tip 7: Incorporate Exfoliation into Your Routine. Exfoliating helps release trapped hairs and reduces the risk of ingrown hairs. For those with sensitive skin, it’s recommended to exfoliate either two days before or after shaving.

    Tip 8: Avoid Excessive Skin Stretching. Over-stretching the skin during shaving can cause hairs to become ingrown.

    Tip 9: Moisturize After Shaving. Shaving can compromise the skin barrier, leading to dryness. Using a moisturizer can be a simple fix.

    Tip 10: Regularly Rinse Your Blade. Make sure that, during the shaving process, you are rinsing your blade frequently to remove hair and skin debris. This keeps it sharp during your shave.

    If this summary doesn’t do it for you, then you can watch the full video here:

    How did you find that video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • How can I stop using food to cope with negative emotions?

    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.

    Have you ever noticed changes in your eating habits when you are sad, bored or anxious?

    Many people report eating either more, or less, as a way of helping them to cope when they experience difficult emotions.

    Although this is a very normal response, it can take the pleasure out of eating, and can become distressing and bring about other feelings of shame and self-criticism.

    Adding to the complexity of it all, we live in a world where diet culture is unavoidable, and our relationship to eating, food and body image can become complicated and confusing.

    Drazen Zigic/Shutterstock

    Emotional eating is common

    “Emotional eating” refers to the eating behaviours (typically eating more) that occur in response to difficult emotions.

    Research shows around 20% of people regularly engage in emotional eating, with a higher prevalence among adolescents and women. In a study of more than 1,500 adolescents, 34% engaged in emotional eating while sad and 40% did so while anxious.

    Foods consumed are often fast-foods and other energy-dense, nutrient-poor convenience foods.

    Stress, strong emotions and depression

    For some people, emotional eating was simply a habit formed earlier in life that has persisted over time.

    But other factors might also contribute to the likelihood of emotional eating. The physiological effects of stress and strong emotions, for example, can influence hormones such as cortisol, insulin and glucose, which can also increase appetite.

    Increased impulsivity (behaving before thinking things through), vulnerability to depression, a tendency to ruminate and difficulties regulating emotions also increase the likelihood of emotional eating.

    Man stands in kitchenette
    Depression increases the likelihood of emotional eating. TommyStockProject/Shutterstock

    So what do you do?

    First, know that fluctuations in eating are normal. However, if you find that the way you eat in response to difficult emotions is not working for you, there are a few things you can do.

    Starting with small things that are achievable but can have a huge impact, such as prioritising getting enough sleep and eating regularly.

    Then, you can start to think about how you handle your emotions and hunger cues.

    Expand your emotional awareness

    Often we label emotions as good or bad, and this can result in fear, avoidance, and unhelpful coping strategies such as emotional eating.

    But it’s also important to differentiate the exact emotion. This might be feeling isolated, powerless or victimised, rather than something as broad as sad.

    By noticing what the emotion is, we can bring curiosity to what it means, how we feel in our minds and bodies, and how we think and behave in response.

    Tap into your feelings of hunger and fullness

    Developing an intuitive way of eating is another helpful strategy to promote healthy eating behaviours.

    Intuitive eating means recognising, understanding and responding to internal signals of hunger and fullness. This might mean tuning in to and acknowledging physical hunger cues, responding by eating food that is nourishing and enjoyable, and identifying sensations of fullness.

    Intuitive eating encourages flexibility and thinking about the pleasure we get from food and eating. This style of eating also allows us to enjoy eating out with friends, and sample local delicacies when travelling.

    It can also reduce the psychological distress from feeling out of control with your eating habits and the associated negative body image.

    Friends eat dinner out
    Try to be flexible in thinking about the pleasure of food and eating with friends. La Famiglia/Shutterstock

    When is it time to seek help?

    For some people, the thoughts and behaviours relating to food, eating and body image can negatively impact their life.

    Having the support of friends and family, accessing online resources and, in some instances, seeing a trained professional, can be very helpful.

    There are many therapeutic interventions that work to improve aspects associated with emotional eating. These will depend on your situation, needs, stage of life and other factors, such as whether you are neurodivergent.

    The best approach is to engage with someone who can bring compassion and understanding to your personal situation, and work with you collaboratively. This work might include:

    • unpacking some of the patterns that could be underlying these emotions, thoughts and behaviours
    • helping you to discover your emotions
    • supporting you to process other experiences, such as trauma exposure
    • developing a more flexible and intuitive way of eating.

    One of the dangers that can occur in response to emotional eating is the temptation to diet, which can lead to disordered eating, and eating disorder behaviours. Indicators of a potential eating disorder can include:

    • recent rapid weight loss
    • preoccupation with weight and shape (which is usually in contrast to other people’s perceptions)
    • eating large amounts of food within a short space of time (two hours or less) and feeling a sense of loss of control
    • eating in secret
    • compensating for food eaten (with vomiting, exercise or laxatives).

    Evidence-based approaches can support people experiencing eating disorders. To find a health professional who is informed and specialises in this area, search the Butterfly Foundation’s expert database.


    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14, or the Butterfly Foundation on 1800 ED HOPE (1800 33 4673).

    Inge Gnatt, PhD Candidate, Lecturer in Psychology, Swinburne University of Technology

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

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  • Metabolical – by Dr. Robert Lustig

    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.

    The premise of this book itself is not novel: processed food is bad, food giants lie to us, and eating better makes us less prone to disease (especially metabolic disease).

    What this book does offer that’s less commonly found is a comprehensive guide, a walkthrough of each relevant what and why and how, with plenty of good science and practical real-world examples.

    In terms of unique selling points, perhaps the greatest strength of this book is its focus on two things in particular that affect many aspects of health: looking after our liver, and looking after our gut.

    The style is… A little dramatic perhaps, but that’s just the style; there’s no hyperbole, he is stating well-established scientific facts.

    Bottom line: very much of chronic disease would be a lot less diseasey if we all ate with these aspects of our health in mind. This book’s a comprehensive guide to that.

    Click here to check out Metabolical, and let food be thy medicine!

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  • Never Enough – by Dr. Judith Grisel

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    We’ve reviewed books about addiction before—specifically about alcohol, at least. This one’s more general in that it covers different addictions.

    On the other hand, it’s also more specific, in that it covers them from the author’s field: neuroscience.

    …and experience too. The author had a plethora of addictions (the serious kind), got sober, and then undertook to study neuroscience. Her hope was to help others avoid, or escape from the same as‚ what she went through.

    Dr. Grisel (as she now is) takes a methodical approach in this book. She works her way through the addictive mechanisms of a broad selection of common drugs, explaining each.

    The focus here is on neutral explanations, rather than the propagandizing scaremongering that failed at least one generation. Why each drug is alluring, what it really does do—and the neurological price it exacts, down to the molecular level.

    She also covers risk factors for addiction; genetic, epigenetic, and environmental. There’s no “if you were stronger”, or “these people made bad choices”, so much as… Many addicts were, in effect, sabotaged from before birth.

    That doesn’t mean that to become addicted or not is just fate, but it does mean… There but for the grace of factors completely outside of our control go we.

    Why is this useful to us, be we a reader without any meaningful addiction (we’re not counting coffee etc here)? Well, as this book illustrates and explains, many of us could be one (more) mishap away from a crippling addiction and not know it. Forewarned is forearmed.

    Bottom line: almost all of us are, have been, or will be touched by addiction in some way. Either directly, or a loved one, or a loved one’s loved one, or perhaps a parent who gave us an epigenetic misfortune. This book gives understanding that can help.

    Click here to check out “Never Enough” on Amazon today, and learn more about this important health issue!

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