The Galveston Diet – by Dr. Mary Claire Haver
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.
We’ve previously reviewed “It’s Not You, It’s Your Hormones” by nutritionist Nikki Williams, and noted at the time that it was very similar to the bestselling “The Galveston Diet”, not just in its content but all the way down its formatting. Some Amazon reviewers have even gone so far as to suggest that “It’s Not You, It’s Your Hormones” (2017) brazenly plagiarized “The Galveston Diet” (2023). However, after carefully examining the publication dates, we feel quite confident that the the earlier book did not plagiarize the later one.
Of course, we would not go so far as to make a counter-accusation of plagiarism the other way around; it was surely just a case of Dr. Haver having the same good ideas 6 years later.
Still, while the original book by Nikki Williams did not get too much international acclaim, the later one by Dr. Mary Claire Haver has had very good marketing and thus received a lot more attention, so let’s review it:
Dr. Haver’s basic principle is (again) that we can manage our hormonal fluctuations, by managing our diet. Specifically, in the same three main ways:
- Intermittent fasting
- Anti-inflammatory diet
- Eating more protein and healthy fats
Why should these things matter to our hormones? The answer is to remember that our hormones aren’t just the sex hormones. We have hormones for hunger and satedness, hormones for stress and relaxation, hormones for blood sugar regulation, hormones for sleep and wakefulness, and more. These many hormones make up our endocrine system, and affecting one part of it will affect the others.
Will these things magically undo the effects of the menopause? Well, some things yes, other things no. No diet can do the job of HRT. But by tweaking endocrine system inputs, we can tweak endocrine system outputs, and that’s what this book is for.
The style is once again very accessible and just as clear, and Dr. Haver also walks us just as skilfully through the changes we may want to make, to avoid the changes we don’t want. The recipes are also very similar, so if you loved the recipes in the other book, you certainly won’t dislike this book’s menu.
In the category of criticism, there is (as with the other book by the other author) some extra support that’s paywalled, in the sense that she wants the reader to buy her personally-branded online plan, and it can feel a bit like she’s holding back in order to upsell to that.
Bottom line: this book is (again) aimed at peri-menopausal and post-menopausal women. It could also (again) definitely help a lot of people with PCOS too, and, when it comes down to it, pretty much anyone with an endocrine system. It’s (still) a well-evidenced, well-established, healthy way of eating regardless of age, sex, or (most) physical conditions.
Click here to check out The Galveston Diet, and enjoy its well-told, well-formatted advice!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Recommended
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Healing Cracked Fingers
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!
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
❝Question. Suffer from cracked (split) finger tips in the cold weather. Very painful, is there something I can take to ward off this off. Appreciate your daily email.❞
Ouch, painful indeed! Aside from good hydration (which is something we easily forget in cold weather), there’s no known internal guard against this*, but from the outside, oil-based moisturizers are the way to go.
Olive oil, coconut oil, jojoba oil, and shea butter are all fine options.
If the skin is broken such that infection is possible, then starting with an antiseptic ointment/cream is sensible. A good example product is Savlon, unless you are allergic to its active ingredient chlorhexidine.
*However, if perchance you are also suffering from peripheral neuropathy (a common comorbidity of cracked skin in the extremities), then lion’s main mushroom can help with that.
Writer’s anecdote: I myself started suffering from peripheral neuropathy in my hands earlier this year, doubtlessly due to some old injuries of mine.
However, upon researching for the above articles, I was inspired to try lion’s mane mushroom for myself. I take it daily, and have now been free of symptoms of peripheral neuropathy for several months.
Here’s an example product on Amazon, by the way
Enjoy!
Share This Post
-
HBD: The Human Being Diet – by Petronella Ravenshear
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.
We don’t often review diet books, so why did this one catch our attention? The answer lies in its comprehensive nature without being excessively long and complex.
Ravenshear (a nutritionist) brings a focus on metabolic balance, and what will and won’t work for keeping it healthy.
The first part of the book is mostly informational; covering such things as blood sugar balance, gut health, hormones, and circadian rhythm considerations, amongst others.
The second, larger part of the book is mostly instructional; do this and that, don’t do the other, guidelines on quantities and timings, and what things may be different for some people, and what to do about those.
The style is conversational and light, but well-grounded in good science.
Bottom line: if you’d like a “one-stop shop” for giving your diet an overhaul, this book is a fine choice.
Click here to check out the Human Being Diet, and enjoy the best of health!
Share This Post
-
Your Future Self – by Dr. Hal Herschfield
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.
How do you want to be, one year from now? Five years from now? Ten years from now?
Now, how would you have answered that same question one, five, ten years ago?
The reality, according to Dr. Hal Herschfield, is that often we go blundering into the future blindly, because we lack empathy with our future self. Our past self, we can have strong feelings about. They could range from compassion to shame, pride to frustration, but we’ll have feelings. Our future self? A mystery.
What he proposes in this book, therefore, is not merely the obvious “start planning now, little habits that add up”, etc, but also to address the underlying behavioral science of why we don’t.
Starting with exercises of empathy for our tomorrow-self (literally tomorrow, i.e. the day after this one), and building a mindset of “paying it forward”—to ourself.
By treating our future self like a loved one, we can find ourselves a lot more motivated to actually do the things that future-us will thank us for.
The real value of this book is in the progressive exercises, because it’s a “muscle” that most people haven’t exercised much. But when we do? What a superpower it becomes!
Bottom line: if you know what you “should” do, but somehow just don’t do it, this book will help connect you to your future self and work as a better team to get there… the way you actually want.
Click here to check out Your Future Self, and start by gifting this book to future-you!
Share This Post
Related Posts
-
What’s the difference between Alzheimer’s and dementia?
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.
What’s the difference? is a new editorial product that explains the similarities and differences between commonly confused health and medical terms, and why they matter.
Changes in thinking and memory as we age can occur for a variety of reasons. These changes are not always cause for concern. But when they begin to disrupt daily life, it could indicate the first signs of dementia.
Another term that can crop up when we’re talking about dementia is Alzheimer’s disease, or Alzheimer’s for short.
So what’s the difference?
What is dementia?
Dementia is an umbrella term used to describe a range of syndromes that result in changes in memory, thinking and/or behaviour due to degeneration in the brain.
To meet the criteria for dementia these changes must be sufficiently pronounced to interfere with usual activities and are present in at least two different aspects of thinking or memory.
For example, someone might have trouble remembering to pay bills and become lost in previously familiar areas.
It’s less-well known that dementia can also occur in children. This is due to progressive brain damage associated with more than 100 rare genetic disorders. This can result in similar cognitive changes as we see in adults.
So what’s Alzheimer’s then?
Alzheimer’s is the most common type of dementia, accounting for about 60-80% of cases.
So it’s not surprising many people use the terms dementia and Alzheimer’s interchangeably.
Changes in memory are the most common sign of Alzheimer’s and it’s what the public most often associates with it. For instance, someone with Alzheimer’s may have trouble recalling recent events or keeping track of what day or month it is.
We still don’t know exactly what causes Alzheimer’s. However, we do know it is associated with a build-up in the brain of two types of protein called amyloid-β and tau.
While we all have some amyloid-β, when too much builds up in the brain it clumps together, forming plaques in the spaces between cells. These plaques cause damage (inflammation) to surrounding brain cells and leads to disruption in tau. Tau forms part of the structure of brain cells but in Alzheimer’s tau proteins become “tangled”. This is toxic to the cells, causing them to die. A feedback loop is then thought to occur, triggering production of more amyloid-β and more abnormal tau, perpetuating damage to brain cells.
Alzheimer’s can also occur with other forms of dementia, such as vascular dementia. This combination is the most common example of a mixed dementia.
Vascular dementia
The second most common type of dementia is vascular dementia. This results from disrupted blood flow to the brain.
Because the changes in blood flow can occur throughout the brain, signs of vascular dementia can be more varied than the memory changes typically seen in Alzheimer’s.
For example, vascular dementia may present as general confusion, slowed thinking, or difficulty organising thoughts and actions.
Your risk of vascular dementia is greater if you have heart disease or high blood pressure.
Frontotemporal dementia
Some people may not realise that dementia can also affect behaviour and/or language. We see this in different forms of frontotemporal dementia.
The behavioural variant of frontotemporal dementia is the second most common form (after Alzheimer’s disease) of younger onset dementia (dementia in people under 65).
People living with this may have difficulties in interpreting and appropriately responding to social situations. For example, they may make uncharacteristically rude or offensive comments or invade people’s personal space.
Semantic dementia is also a type of frontotemporal dementia and results in difficulty with understanding the meaning of words and naming everyday objects.
Dementia with Lewy bodies
Dementia with Lewy bodies results from dysregulation of a different type of protein known as α-synuclein. We often see this in people with Parkinson’s disease.
So people with this type of dementia may have altered movement, such as a stooped posture, shuffling walk, and changes in handwriting. Other symptoms include changes in alertness, visual hallucinations and significant disruption to sleep.
Do I have dementia and if so, which type?
If you or someone close to you is concerned, the first thing to do is to speak to your GP. They will likely ask you some questions about your medical history and what changes you have noticed.
Sometimes it might not be clear if you have dementia when you first speak to your doctor. They may suggest you watch for changes or they may refer you to a specialist for further tests.
There is no single test to clearly show if you have dementia, or the type of dementia. A diagnosis comes after multiple tests, including brain scans, tests of memory and thinking, and consideration of how these changes impact your daily life.
Not knowing what is happening can be a challenging time so it is important to speak to someone about how you are feeling or to reach out to support services.
Dementia is diverse
As well as the different forms of dementia, everyone experiences dementia in different ways. For example, the speed dementia progresses varies a lot from person to person. Some people will continue to live well with dementia for some time while others may decline more quickly.
There is still significant stigma surrounding dementia. So by learning more about the various types of dementia and understanding differences in how dementia progresses we can all do our part to create a more dementia-friendly community.
The National Dementia Helpline (1800 100 500) provides information and support for people living with dementia and their carers. To learn more about dementia, you can take this free online course.
Nikki-Anne Wilson, Postdoctoral Research Fellow, Neuroscience Research Australia (NeuRA), UNSW Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Banana Bread vs Bagel – Which is Healthier?
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.
Our Verdict
When comparing banana bread to bagel, we picked the bagel.
Why?
Unlike most of the items we compare in this section, which are often “single ingredient” or at least highly standardized, today’s choices are rather dependent on recipe. Certainly, your banana bread and your bagels may not be the same as your neighbor’s. Nevertheless, to compare averages, we’ve gone with the FDA’s Food Central Database for reference values, using the most default average recipes available. Likely you could make either or both of them a little healthier, but as it is, this is how we’ve gone about making it a fair comparison. With that in mind…
In terms of macros, bagels have more than 2x the protein and about 4x the fiber, while banana bread has slightly higher carbs and about 7x more fat. You may be wondering: are the fats healthy? And the answer is, it could be better, could be worse. The FDA recipe went with margarine rather than butter, which lowered the saturated fat to being only ¼ of the total fat (it would have been higher, had they used butter) whereas bagels have no saturated fat at all—which characteristic is quite integral to bagels, unless you make egg bagels, which is rather a different beast. All in all, the macros category is a clear win for bagels, especially when we consider the carb to fiber ratio.
In the category of vitamins, bagels have on average more vitamin B1, B3, B5, and B9, while banana bread has on average more of vitamins A and C. A modest win for bagels.
When it comes to minerals, bagels are the more nutrient dense with more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while banana bread is not higher in any minerals. An obvious and easy win for bagels.
Closing thoughts: while the micronutrient profile quite possibly differs wildly from one baker to another, something that will probably stay more or less the same regardless is the carb to fiber ratio, and protein to fat. As a result, we’d weight the macros category as the more universally relevant. Bagels won in all categories today, as it happened, but it’s fairly safe to say that, on average, a baker who makes bagels and banana bread with the same levels of conscientiousness for health (or lack thereof) will tend to make bagels that are healthier than banana bread, based on the carb to fiber ratio, and the protein to fat ratio.
Enjoy!
Want to learn more?
You might like to read:
- Should You Go Light Or Heavy On Carbs?
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
- Wholewheat Bread vs Seeded White – Which is Healthier?
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Non-Alcohol Mouthwash vs Alcohol Mouthwash – Which is Healthier?
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.
Our Verdict
When comparing non-alcohol mouthwash to alcohol mouthwash, we picked the alcohol.
Why?
Note: this is a contingent choice and is applicable to most, but not all, people.
In short, there has been some concern about alcohol mouthwashes increasing cancer risk, but research has shown this is only the case if you already have an increased risk of oral cancer (for example if you smoke, and/or have had an oral cancer before).
For those for whom this is not the case (for example, if you don’t smoke, and/or have no such cancer history), then best science currently shows that alcohol mouthwash does not cause any increased risk.
What about non-alcohol mouthwashes? Well, they have a different problem; they usually use chlorine-based chemicals like chlorhexidine or cetylpyridinium chloride, which are (exactly as the label promises) exceptionally good at killing oral bacteria.
(They’d kill us too, at higher doses, hence: swill and spit)
Unfortunately, much like the rest of our body, our mouth is supposed to have bacteria there and bad things happen when it doesn’t. In the case of our oral microbiome, cleaning it with such powerful antibacterial agents can kill our “good” bacteria along with the bad, which lowers the pH of our saliva (that’s bad; it means it is more acidic), and thus indirectly erodes tooth enamel.
You can read more about the science of all of the above (with references), here:
Toothpastes & Mouthwashes: Which Help And Which Harm?
Summary:
For most people, alcohol mouthwashes are a good way to avoid the damage that can be done by chlorhexidine in non-alcohol mouthwashes.
Here are some examples, but there will be plenty in your local supermarket:
Non-Alcohol, by Colgate | Alcohol, by Listerine
If you have had oral cancer, or if you smoke, then you may want to seek a third alternative (and also, please, stop smoking if you can).
Or, really, most people could probably skip mouthwashes, if you’ve good oral care already by other means. See also:
Toothpastes & Mouthwashes: Which Help And Which Harm?
(yes, it’s the same link as before, but we’re now drawing your attention to the fact it has information about toothpastes too)
If you do want other options though, might want to check out:
Less Common Oral Hygiene Options ← miswak sticks are especially effective
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: