Sarah Raven’s Garden Cookbook – by Sarah Raven

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Note: the US Amazon site currently (incorrectly) lists the author as “Jonathan Buckley”. The Canadian, British, and Australian sites all list the author correctly as Sarah Raven, and some (correctly) credit Jonathan Buckley as the photographer she used.

First, what it’s not: a gardening book. Beyond a few helpful tips, pointers, and “plant here, harvest here” instructions, this book assumes you are already capable of growing your own vegetables.

She does assume you are in a temperate climate, so if you are not, this might not be the book for you. Although! The recipes are still great; it’s just you’d have to shop for the ingredients and they probably won’t be fresh local produce for the exact same reason that you didn’t grow them.

If you are in a temperate climate though, this will take you through the year of seasonal produce (if you’re in a temperate climate but it’s in for example Australia, you’ll need to make a six-month adjustment for being in the S. Hemisphere), with many recipes to use not just one ingredient from your garden at a time, but a whole assortment, consistent with the season.

About the recipes: they (which are 450 in number) are (as you might imagine) very plant-forward, but they’re generally not vegan and often not vegetarian. So, don’t expect that you’ll produce everything yourself—just most of the ingredients!

Bottom line: if you like cooking, and are excited by the idea of growing your own food but are unsure how regularly you can integrate that, this book will keep you happily busy for a very long time.

Click here to check out Sarah Raven’s Garden Cookbook, and level-up your home cooking!

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    Dr. Greger’s 21 Tweaks… We say 20, though! A collection of small adjustments for better health, including preloading with water, incorporating vinegar, and optimizing exercise timing.

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  • What is a virtual emergency department? And when should you ‘visit’ one?

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    For many Australians the emergency department (ED) is the physical and emblematic front door to accessing urgent health-care services.

    But health-care services are evolving rapidly to meet the population’s changing needs. In recent years, we’ve seen growing use of telephone, video, and online health services, including the national healthdirect helpline, 13YARN (a crisis support service for First Nations people), state-funded lines like 13 HEALTH, and bulk-billed telehealth services, which have helped millions of Australians to access health care on demand and from home.

    The ED is similarly expanding into new telehealth models to improve access to emergency medical care. Virtual EDs allow people to access the expertise of a hospital ED through their phone, computer or tablet.

    All Australian states and the Northern Territory have some form of virtual ED at least in development, although not all of these services are available to the general public at this stage.

    So what is a virtual ED, and when is it appropriate to consider using one?

    Shutterstock/Nils Versemann

    How does a virtual ED work?

    A virtual ED is set up to mirror the way you would enter the physical ED front door. First you provide some basic information to administration staff, then you are triaged by a nurse (this means they categorise the level of urgency of your case), then you see the ED doctor. Generally, this all takes place in a single video call.

    In some instances, virtual ED clinicians may consult with other specialists such as neurologists, cardiologists or trauma experts to make clinical decisions.

    A virtual ED is not suitable for managing medical emergencies which would require immediate resuscitation, or potentially serious chest pains, difficulty breathing or severe injuries.

    A virtual ED is best suited to conditions that require immediate attention but are not life-threatening. These could include wounds, sprains, respiratory illnesses, allergic reactions, rashes, bites, pain, infections, minor burns, children with fevers, gastroenteritis, vertigo, high blood pressure, and many more.

    People with these sorts of conditions and concerns may not be able to get in to see a GP straight away and may feel they need emergency advice, care or treatment.

    When attending the ED, they can be subject to long wait times and delayed specialist attention because more serious cases are naturally prioritised. Attending a virtual ED may mean they’re seen by a doctor more quickly, and can begin any relevant treatment sooner.

    From the perspective of the health-care system, virtual EDs are about redirecting unnecessary presentations away from physical EDs, helping them be ready to respond to emergencies. The virtual ED will not hesitate in directing callers to come into the physical ED if staff believe it is an emergency.

    The doctor in the virtual ED may also direct the patient to a GP or other health professional, for example if their condition can’t be assessed visually, or if they need physical treatment.

    The results so far

    Virtual EDs have developed significantly over the past three years, predominantly driven by the COVID pandemic. We are now starting to slowly see assessments of these services.

    A recent evaluation my colleagues and I did of Queensland’s Metro North Virtual ED found roughly 30% of calls were directed to the physical ED. This suggests 70% of the time, cases could be managed effectively by the virtual ED.

    Preliminary data from a Victorian virtual ED indicates it curbed a similar rate of avoidable ED presentations – 72% of patients were successfully managed by the virtual ED alone. A study on the cost-effectiveness of another Victorian virtual ED suggested it has the potential to generate savings in health-care costs if it prevents physical ED visits.

    Only 1.2% of people assessed in Queensland’s Metro North Virtual ED required unexpected hospital admission within 48 hours of being “discharged” from the virtual ED. None of these cases were life-threatening. This indicates the virtual ED is very safe.

    The service experienced an average growth rate of 65% each month over a two-year evaluation period, highlighting increasing demand and confidence in the service. Surveys suggested clinicians also view the virtual ED positively.

    yellow hard hat on ground. people are nearby sitting on ground after an accident
    The right advice could tell you whether you need to visit hospital in person or not. 1st footage/Shutterstock

    What now?

    We need further research into patient outcomes and satisfaction, as well as the demographics of those using virtual EDs, and how these measures compare to the physical ED across different triage categories.

    There are also challenges associated with virtual EDs, including around technology (connection and skills among patients and health professionals), training (for health professionals) and the importance of maintaining security and privacy.

    Nonetheless, these services have the potential to reduce congestion in physical EDs, and offer greater convenience for patients.

    Eligibility differs between different programs, so if you want to use a virtual ED, you may need to check you are eligible in your jurisdiction. Most virtual EDs can be accessed online, and some have direct phone numbers.

    Jaimon Kelly, Senior Research Fellow in Telehealth delivered health services, The University of Queensland

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

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  • Hanging Exercises For Complete Beginners & Older Adults

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    Hanging (not the kind with a gallows) is great for the heath, improving not just strength and mobility, but also—critically—looking after spinal health too. Amanda Raynor explains in this video how this exercise is accessible to anyone (unless you have no arms, in which case, sorry, this one is just not for you—though hanging by your legs will also give similar spinal benefits!).

    Hanging out

    Hanging can be done at home or at a park, with minimal equipment (a bar, a sturdy tree branch, etc).

    Note: the greater the diameter of the bar, the more it will work your grip strength, and/but the harder it will be. So, it’s recommend to start with a narrow-diameter bar first.

    Getting started:

    • Start with a “dead hang”: grip the bar with hands shoulder-width apart, thumb wrapped around.
    • Aim to hang without pulling up; build endurance gradually (10–30 seconds is fine at first).
    • Work up to holding for 60 seconds in three sets as a fitness goal.

    Progression:

    • If unable to hang at all initially, use a chair or stool to support some body weight.
    • Gradually reduce foot support to increase duration of free hanging.
    • Start with 10 seconds, progressing by small increments (e.g: 15, 20, 25 seconds) until reaching 60 seconds.

    Advanced variations:

    • Move the body while hanging (e.g., circles, knee lifts).
    • Experiment with different grips (overhand, underhand) for varied muscle engagement.
    • Try scapular pulls or one-arm hangs for additional challenge and strength-building.

    For more on all of this plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    How To Get Your First Pull-Up

    Take care!

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  • Taurine’s Benefits For Heart Health And More

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    Taurine: Research Review

    First, what is taurine, beyond being an ingredient in many energy drinks?

    It’s an amino acid that many animals, including humans, can synthesize in our bodies. Some other animals—including obligate carnivores such as cats (but not dogs, who are omnivorous by nature) cannot synthesize taurine and must get it from food.

    So, as humans are very versatile omnivorous frugivores by nature, we have choices:

    • Synthesize it—no need for any conscious action; it’ll just happen
    • Eat it—by eating meat, which contains taurine
    • Supplement it—by taking supplements, including energy drinks, which generally (but not always) use a bioidentical lab-made taurine. Basically, lab-made taurine is chemically identical to the kind found in meat, it’s just cheaper and doesn’t involve animals as a middleman.

    What does it do?

    Taurine does a bunch of essential things, including:

    • Maintaining hydration/electrolyte balance in cells
    • Regulating calcium/magnesium balance in cells
    • Forming bile salts, which are needed for digestion
    • Supporting the integrity of the central nervous system
    • Regulating the immune system and antioxidative processes

    Thus, a shortage of taurine can lead to such issues as kidney problems, eye tissue damage (since the eyes are a particularly delicate part of the CNS), and cardiomyopathy.

    If you want to read more, here’s an academic literature review:

    Taurine: A “very essential” amino acid

    On the topic of eye health, a 2014 study found that taurine is the most plentiful amino acid in the eye, and helps protect against retinal degeneration, in which they say:

    ❝We here review the evidence for a role of taurine in retinal ganglion cell survival and studies suggesting that this compound may be involved in the pathophysiology of glaucoma or diabetic retinopathy. Along with other antioxidant molecules, taurine should therefore be seriously reconsidered as a potential treatment for such retinal diseases❞

    Read more: Taurine: the comeback of a neutraceutical in the prevention of retinal degenerations

    Taurine for muscles… In more than sports!

    We’d be remiss not to mention that taurine is enjoyed by athletes to enhance athletic performance; indeed, it’s one of its main selling-points:

    See: Taurine in sports and exercise

    But! It’s also useful for simply maintaining skeleto-muscular health in general, and especially in the context of age-related decline and chronic disease:

    Taurine: the appeal of a safe amino acid for skeletal muscle disorders

    On the topic of safety… How safe is it?

    There’s an interesting answer to that question. Within safe dose ranges (we’ll get to that), taurine is not only relatively safe, but also, studies that looked to explore its risks found new benefits in the process. Specifically of interest to us were that it appears to promote better long-term memory, especially as we get older (as taurine levels in the brain decline with age):

    Taurine, Caffeine, and Energy Drinks: Reviewing the Risks to the Adolescent Brain

    ^Notwithstanding the title, we assure you, the research got there; they said:

    ❝Interestingly, the levels of taurine in the brain decreased significantly with age, which led to numerous studies investigating the potential neuroprotective effects of supplemental taurine in several different experimental models❞

    What experimental models were those? These ones:

    …which were all animal studies, however.

    The same systematic review also noted that not only was more research needed on humans, but also, existing studies have had a strong bias to male physiology (in both human and assorted other animal studies), so more diverse study is needed too.

    What are the safe dose ranges?

    Before we get to toxicity, let’s look at some therapeutic doses. In particular, some studies that found that 500mg 3x daily, i.e. 1.5g total daily, had benefits for heart health:

    Bottom line on safety: 3g/day has been found to be safe:

    Click here to see the findings of the risk assessment published in the Journal of Regulatory Toxicology and Pharmacology

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Related Posts

  • The Case Against Sugar – by Gary Taubes
  • Immunity – by Dr. William Paul

    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.

    This book gives a very person-centric (i.e., focuses on the contributions of named individuals) overview of advances in the field of immunology—up to its publication date in 2015. So, it’s not cutting edge, but it is very good at laying the groundwork for understanding more recent advances that occur as time goes by. After all, immunology is a field that never stands still.

    We get a good grounding in how our immune system works (and how it doesn’t), the constant arms race between pathogens and immune responses, and the complexities of autoimmune disorders and—which is functionally in an overlapping category of disease—cancer. And, what advances we can expect soon to address those things.

    Given the book was published 8 years ago, how did it measure up? Did we get those advances? Well, for the mostpart yes, we have! Some are still works in progress. But, we’ve also had obvious extra immunological threats in years since, which have also resulted in other advances along the way!

    If the book has a downside, it’s that sometimes the author can be a little too person-centric. It’s engaging to focus on human characters, and helps us bring information to life; name-dropping to excess, along with awards won, can sometimes feel a little like the book was co-authored by Tahani Al-Jamil.

    Nevertheless, it certainly does keep the book from getting too dry!

    Bottom line: this book is a great overview of immunology and immunological research, for anyone who wants to understand these things better.

    Click here to check out Immunity, and boost your knowledge of yours!

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  • Sweet Dreams Are Made Of Cheese (Or Are They?)

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    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝In order to lose a little weight I have cut out cheese from my diet – and am finding that I am sleeping better. Would be interested in your views on cheese and sleep, and whether some types of cheese are worse for sleep than others. I don’t want to give up cheese entirely!❞

    In principle, there’s nothing in cheese that, biochemically, should impair sleep. If anything, its tryptophan content could aid good sleep.

    Tryptophan is found in many foods, including cheese, which (of common foods, anyway), for example cheddar cheese ranks second only to pumpkin seeds in tryptophan content.

    Tryptophan can be converted by the body into 5-HTP, which you’ve maybe seen sold as a supplement. Its full name is 5-hydroxytryptophan.

    5-HTP can, in turn, be used to make melatonin and/or serotonin. Which of those you will get more of, depends on what your body is being cued to do by ambient light/darkness, and other environmental cues.

    If you are having cheese and then checking your phone, for instance, or otherwise hanging out where there are white/blue lights, then your body may dutifully convert the tryptophan into serotonin (calm wakefulness) instead of melatonin (drowsiness and sleep).

    In short: the cheese will (in terms of this biochemical pathway, anyway) augment some sleep-inducing or wakefulness-inducing cues, depending on which are available.

    You may be wondering: what about casein?

    Casein is oft-touted as producing deep sleep, or disturbed sleep, or vivid dreams, or bad dreams. There’s no science to back any of this up, though the following research review is fascinating:

    Dreams of the Rarebit Fiend: food and diet as instigators of bizarre and disturbing dreams

    (it largely supports the null hypothesis of “not a causal factor” but does look at the many more likely alternative explanations, ranging from associated actually casual factors (such as alcohol and caffeine) and placebo/nocebo effect)

    Finally, simple digestive issues may be the real thing at hand:

    Association between digestive symptoms and sleep disturbance: a cross-sectional community-based study

    Worth noting that around two thirds of all people, including those who regularly enjoy dairy products, have some degree of lactose intolerance:

    Lactose Intolerance in Adults: Biological Mechanism and Dietary Management

    So, in terms of what cheese may be better/worse for you in this context, you might try experimenting with lactose-free cheese, which will help you identify whether that was the issue!

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  • The Missing Links – by Drs Phillip Meade & Laura Gallagher

    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.

    This book looks at what goes wrong in projects, why it goes wrong, and how to fill in those “missing links” so that we don’t make the same mistakes that failed projects before us have made.

    Using the Columbia crash (and NASA’s subsequent investigation and organizational overhaul) as an example, Drs Meade and Gallagher take us through the steps to apply NASA’s resultant model to our own projects.

    The book is aimed squarely at business management, but the lessons within are applicable to any kind of project management, whether the project in question is a Fortune 500 merger or a new patio.

    Bottom line is as per the blurb: “you don’t have to be a rocket scientist to apply this model to your organization to create a culture of accountability, inclusivity, and productivity.”

    Get Your Copy of “The Missing Links” on Amazon Today!

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