The Glucose Goddess Method – by Jessie Inchausspé
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We’ve previously reviewed Inchausspé’s excellent book “Glucose Revolution”. So what does this book add?
This book is for those who found that book a little dense. While this one still gives the same ten “hacks”, she focuses on the four that have the biggest effect, and walks the reader by the hand through a four-week programme of implementing them.
The claim of 100+ recipes is a little bold, as some of the recipes are things like vinegar, vinegar+water, vinegar+water but now we’re it’s in a restaurant, lemon+water, lemon+water but now it’s in a bottle, etc. However, there are legitimately a lot of actual recipes too.
Where this book’s greatest strength lies is in making everything super easy, and motivating. It’s a fine choice for being up-and-running quickly and easily without wading through the 300-odd pages of science in her previous book.
Bottom line: if you’ve already happily and sustainably implemented everything from her previous book, you can probably skip this one. However, if you’d like an easier method to implement the changes that have the biggest effect, then this is the book for you.
Click here to check out The Glucose Goddess Method, and build it into your life the easy way!
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Bananas vs Grapes – Which is Healthier?
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Our Verdict
When comparing bananas to grapes, we picked the bananas.
Why?
In terms of macros, bananas have more fiber and carbs, the ratio of which gives them the (very slightly) lower glycemic index. The difference in GI is marginal enough that it’d be tied on that point alone, but looking at total fiber figures, we say that having nearly 3x the fiber counts for a win here.
In the category of vitamins, bananas have more of vitamins B2, B3, B5, B6, B7, B9, C, and choline, while grapes have more of vitamins A, B1, E, and K. Thus, an 8:4 win for bananas (and with considerable margins of difference, too).
When it comes to minerals, bananas have more copper, magnesium, phosphorus, potassium*, selenium, and zinc, while grapes have more calcium and manganese. Thus, a 6:2 win for bananas this time.
*because of some popular mentions in TV shows, people get hung up on bananas being a good source of potassium. Which they are, but they’re not even in the top 10 of fruits for potassium. Here’s a non-exhaustive list of fruits that have more potassium than bananas, portion for portion:
- Honeydew melon
- Papaya
- Mango
- Prunes
- Figs
- Dates
- Nectarine
- Cantaloupe melon
- Kiwi
- Orange
See also: The Other “Special K”: The Top Micronutrient Deficiency In High Blood Pressure
It’s worth mentioning polyphenols: black/red grapes do have more abundant polyphenols than bananas, and this is very much a point in their favor; however, we don’t think it’s enough to compensate for bananas beating them in every other category, so we still declare bananas the winner.
Of course, the solution to this dilemma is to enjoy both!
Want to learn more?
You might like to read:
Can We Drink To Good Health? ← while there are polyphenols such as resveratrol in red wine that per se would boost heart health, there’s so little per glass that you may need 100–1000 glasses per day to get the dosage that provides benefits in mouse studies.
If you’re not a mouse, you might even need more than that!
To this end, many people prefer resveratrol supplementation ← link is to an example product on Amazon, but there are plenty more so feel free to shop around 😎
Enjoy!
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Quercetin Quinoa Probiotic Salad
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This quercetin-rich salad is a bit like a tabbouleh in feel, with half of the ingredients switched out to maximize phenolic and gut-healthy benefits.
You will need
- ½ cup quinoa
- ½ cup kale, finely chopped
- ½ cup flat leaf parsley, finely chopped
- ½ cup green olives, thinly sliced
- ½ cup sun-dried tomatoes, roughly chopped
- 1 pomegranate, peel and pith removed
- 1 preserved lemon, finely chopped
- 1 oz feta cheese or plant-based equivalent, crumbled
- 1 tsp black pepper, coarse ground
- 1 tbsp capers
- 1 tbsp chia seeds
- 1 tbsp extra virgin olive oil
Note: you shouldn’t need salt or similar here, because of the diverse gut-healthy fermented products bringing their own salt with them
Method
(we suggest you read everything at least once before doing anything)
1) Rinse the quinoa, add the tbsp of chia seeds, cook as normal for quinoa (i.e. add hot water, bring to boil, simmer for 15 minutes or so until pearly and tender), carefully (don’t lose the chia seeds; use a sieve) drain and rinse with cold water to cool. Shake off excess water and/or pat dry on kitchen paper if necessary.
2) Mix everything gently but thoroughly.
3) Serve:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Tasty Tabbouleh with Tahini ← in case you want an actual tabbouleh
- Making Friends With Your Gut (You Can Thank Us Later)
- Fight Inflammation & Protect Your Brain, With Quercetin
Take care!
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Nasal Hair; How Far To Go?
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t’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
❝As a man in his sixties I find I need to trim my nasal hair quite frequently, otherwise it sticks out in an unsightly manner. But I’m never sure how severely I should cut the hairs back, or even how best to do it. Please advise.❞
As you might know, those hairs are really important for our health, so let’s start by mentioning that yes, trimming is the way, not plucking!
In an ideal world, we’d not trim them further back than the entrance to our nostrils, but given the constant nature of hair-growing, that could become a Sisyphean task.
A good compromise, if you’re not up for trimming when you get up and having visible hairs by evening, is to put the scissors away (if you haven’t already) and use a nasal hair trimmer; these are good at a) trimming nasal hairs b) abstaining from trimming them too far back.
By all means shop around, but here’s an example product on Amazon, for your convenience!
- Note 1: despite the product description, please do not stick this in your ear (or any other orifice that’s not your nose, for the love of all that is holey)
- Note 2: we chose that one for a reason; the shape of the head prevents overtrimming.
- In contrast, we do not recommend this cheaper one that has a different shape head for a closer trim, which in this case, is not what we want.
Enjoy!
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Elderberries vs Cranberries – Which is Healthier?
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Our Verdict
When comparing elderberries to cranberries, we picked the elderberries.
Why?
In terms of macros, elderberry has slightly more carbs and 2x the fiber, the ratio of which gives elderberries the lower glycemic index also. A win for elderberries, then.
Looking at the vitamins, elderberries have more of vitamins A, B1, B2, B3, B6, B9, and C, while cranberries have more vitamin B5. An easy win for elderberries in this category.
In the category of minerals, we see a similar story: elderberries have more calcium, copper, iron, phosphorus, potassium, selenium, and zinc, while cranberries have (barely) more magnesium. Another clear win for elderberries.
Both of these fruits have additional “special” properties, and it’s worth noting that:
- elderberries’ bonus properties include that they significantly hasten recovery from upper respiratory tract viral infections.
- cranberries’ bonus properties (including: famously very good at reducing UTI risk) come with some warnings, including that they may increase the risk of kidney stones if you are prone to such, and also that cranberries have anti-clotting effects, which are great for heart health but can be a risk of you’re on blood thinners or have a bleeding disorder.
You can read about both of these fruits’ special properties in more detail below:
Want to learn more?
You might like to read:
- Herbs for Evidence-Based Health & Healing ← elderberry is in the list. We haven’t, at time of writing, done a main feature just on elderberry. Maybe soon!
- Health Benefits Of Cranberries (But: You’d Better Watch Out)
Enjoy!
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The Magic of L-theanine
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All The Benefits Of Caffeine And More, Without The Drawbacks? What’s The Catch?
It just takes one extra supplement.
For many of us, our morning brew is practically a ritual, but caffeine can also cause all kinds of problems ranging from caffeine jitters to caffeine crashes to caffeine addiction and withdrawal. Surely, something could be better?
Well, yes it could! You doubtlessly know about green tea’s antioxidant properties, but its amino acid, l-theanine (which can be taken as a supplement with coffee, if you don’t enjoy green tea) has so much more to offer:
- L-theanine has been found to reduce stress responses—and let’s face it, when we most want/need a coffee is often when facing stress
- It also reduces anxiety, making it a very safe “downer” without the problems of, for example, alcohol—or other potentially addictive substances
- It’s far more than just that, though! Paradoxically, l-theanine also improves alertness (what other calming things promote alertness? Not so many)
- Part of its trick is that it also improves accuracy—whereas stimulants like caffeine may produce a twitchy, jumpy, responsiveness, l-theanine’s signature effect is a calm state of sharp readiness. Caffeine works by stimulating the adrenal gland and increasing blood pressure, while simultaneously blocking adenosine receptors so that your body doesn’t notice its own tiredness—which is why you’re likely to crash later, when the tiredness that had been masked, all hits at once. Instead, l-theanine taken with caffeine acts as a moderator of that, making for a longer, gentler curve. In terms of subjective experience, what this can mean for many people is: no more caffeine jitters!
- All this means that while l-theanine can boost all kinds of cognitive function, including alertness and accuracy, many like to take in the evening as it can also promote a good night’s sleep, ready to be at your best the next day.
- How much to take? 200mg is a commonly used dosage, which in supplement terms is usually a single capsule. A lot easier to take than the 40 cups of green tea that this dosage would otherwise be!
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Fitness Walking and Bodyweight Exercises – by Frank S. Ring
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A lot of exercise manuals assume that the reader has a “basic” body (nothing Olympian, but nothing damaged either). As we get older, increasingly few of us fall into the “but nothing damaged either” category!
Here’s where Ring brings to bear his decades of experience as a coach and educator, and also his personal recovery from a serious back injury.
The book covers direct, actionable exercise advice (with all manner of detail), and also offers mental health tips he’s learned along the way.
Ring, like us, is a big fan of keeping things simple, so he focusses on “the core four” of bodyweight exercises:
- Pushups
- Squats
- Lunges
- Planks
These four exercises get a whole chapter devoted to them, though! Because there are ways to make each exercise easier or harder, or have different benefits. For example, adjustments include:
- Body angle
- Points of contact
- Speed
- Pausing
- Range of motion
This, in effect, makes a few square meters of floor (and perhaps a chair or bench) your fully-equipped gym.
As for walking? Ring enjoys and extols the health benefits, and/but also uses his walks a lot for assorted mental exercises, and recommends we try them too.
A fine book for anyone who wants to gain and/or maintain good health, but doesn’t pressingly want to join a gym or start pumping iron!
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