
The Great Cholesterol Myth, Revised and Expanded – by Dr. Jonny Bowden and Dr. Stephen Sinatra
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The topic of cholesterol, and saturated fat for that matter, is a complex and often controversial one. How does this book treat it?
With strong opinions, is how—but backed by good science. The authors, a nutritionist and a cardiologist, pull no punches about outdated and/or cherry-picked science, and instead make the case for looking at what, statistically speaking, appear to be the real strongest risk factors.
So, are they advocating for Dave Asprey-style butter-guzzling, or “the carnivore diet”? No, no they are not. Those things remain unhealthy, even if they give some short-term gains (of energy levels, weight loss, etc).
They do advocate, however, for enjoying saturated fats in moderation, and instead of certain polyunsaturated seed oils that do far worse. They also advocate strongly for avoiding sugar, stress, and (for different reasons) statins (in most people’s cases).
They also demystify in clear terms, and often with diagrams and infographics, the various kinds of fats and their components, broken down in far more detail than any other pop-science source this reviewer has seen.
Bottom line: if you want to take a scientific approach to heart health, this book can help you to focus on what will actually make the biggest difference.
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Barley Malt Flour vs chickpea flour – Which is Healthier?
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Our Verdict
When comparing barley malt flour to chickpea flour, we picked the chickpea.
Why?
First, some notes:
About chickpea flour: this is also called besan flour, gram flour, and garbanzo bean flour; they are all literally the same thing by different names, and are all flour made from ground chickpeas.
About barley malt flour: barley is a true grain, and does contain gluten. We’re not going to factor that into today’s decision, but if you are avoiding gluten, avoid barley. As for “malt”; malting grains means putting them in an environment (with appropriate temperature and humidity) that they can begin germination, and then drying them with hot air to stop the germination process from continuing, so that we still have grains to make flour out of, and not little green sprouting plants. It improves the nutritional qualities and, subjectively, the flavor.
To avoid repetition, we’re just going to write “barley” instead of “barley malt” now, but it’s still malted.
Now, let’s begin:
Looking at the macros first, chickpea flour has 2x the protein and also more fiber, while barley flour has more carbs. An easy win for chickpea flour.
In the category of vitamins, chickpea flour has more of vitamins A, B1, B5, B9, E, and K, while barley flour has more of vitamins B2, B3, B6, and C. A modest 6:4 victory for chickpea flour.
When it comes to minerals, things are much more one-sided; chickpea flour has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while barley flour has more selenium. An overwhelming win for chickpea flour.
Adding up these three wins for chickpea flour makes for a convincing story in favor of using that where reasonably possible as a flour! It has a slight nutty taste, so you might not want to use it in everything, but it is good for a lot of things.
Want to learn more?
You might like to read:
- Grains: Bread Of Life, Or Cereal Killer?
- Gluten: What’s The Truth?
- Sprout Your Seeds, Grains, Beans, Etc
Take care!
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Exercises for Sciatica Pain Relief
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Jessica Valant is a physiotherapist and Pilates teacher, and today she’s going to demonstrate some exercise that relieve (and also correct the cause of) sciatica pain.
Back to good health
You will need a large strap for one of these exercises; a Pilates strap is great, but you can also use a towel. The exercises are:
Pelvic Rocking Exercise:
- Lie on your back, feet flat, knees bent.
- Gently rock your pelvis forwards and backwards (50% effort, no glute squeezing).
Leg Stretch with Strap:
- Straighten your left leg and loop the strap around the ball of your right foot.
- Gently straighten and bend your right leg while holding the strap.
- Perform a “nerve glide” by flexing and pointing your foot (not a stretch, just gentle movement).
- Repeat on the left leg.
Piriformis Stretch:
- Bend your right knee and place your left ankle over it (figure-four position).
- For a deeper stretch, hold your right thigh and pull your legs inwards.
Lower Back Release:
- Let your legs fall gently to one side after stretching each leg, opening the lower back.
Back Extension:
- Lie on your belly, placing your elbows down, palms flat.
- Optional: push up slightly into a back bend if it feels comfortable.
Seated Stretching:
- Finish by sitting cross-legged or on a chair.
- Inhale while raising your arms up, exhale while lowering them down, then reach sideways with your arms to stretch.
- Perform gentle neck stretches by tilting your ear to your shoulder on each side.
She recommends doing these exercises daily for at least a few weeks, though you should start to see improvement in your symptoms immediately. Nothing here should cause a problem or make things worse, but if it does, stop immediately and consult a local physiotherapist for more personalized advice.
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 to read:
6 Ways To Look After Your Back
Take care!
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How safe are the chemicals in sunscreen? A pharmacology expert explains
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Last week, the Therapeutic Goods Administration (TGA) released its safety review of seven active ingredients commonly used in sunscreens.
It found five were low-risk and appropriate for use in sunscreens at their current concentrations.
However, the TGA recommended tighter restrictions on two ingredients – homosalate and oxybenzone – to reduce how much can be used in a product. This is based on uncertainty about their potential effects on the endocrine system, which creates and releases hormones.
This news, together with recent reports some products may have inflated their claims of SPF coverage, might make Australians worried about whether their sunscreen products are working – and safe.
But it’s not time to abandon sunscreens. In Australia, all sunscreens must pass a strict approval process before going on the market. The TGA tests the safety and efficacy of all ingredients, and this recent review is part of the TGA’s continuing commitment to safety.
The greatest threat sunscreen poses to Australians’ health is not using it.
Australia has the highest incidence of melanoma and non-melanoma skin cancer worldwide, and approximately 95% of melanoma cases in Australia are linked to ultraviolet (UV) exposure.
Still, it’s understandable people want to know what’s in their products, and any changes that might affect them. So let’s take a closer look at the safety review and what it found.
aquaArts studio/Getty What are the active ingredients in sunscreen?
There are two main types of sunscreen: physical and chemical. This is based on the different active ingredients they use.
An active ingredient is a chemical component in a product that has an effect on the body – basically, what makes the product “work”.
In sunscreens, this is the compound that absorbs UV rays from the Sun. The other ingredients – for example, those that give the sunscreen its smell or help the skin absorb it – are “inactive”.
Physical sunscreens typically use minerals, such as titanium dioxide and zinc oxide, that can absorb the Sun’s rays but also reflect some of them.
Chemical sunscreens use a variety of chemical ingredients to absorb or scatter UV light, both long wave (UVA) or short wave (UVB).
The seven active ingredients in this review are in chemical sunscreens.
Why did the TGA do the review?
Our current limits for the concentrations of these chemicals in sunscreen are generally consistent with other regulatory agencies, such as the European Union and the US Food and Drug Administration.
However, safety is an evolving subject. The TGA periodically reexamines the safety of all therapeutic goods.
Last year, the TGA revised its method of estimating sunscreen exposure to more closely model how skin is exposed to sunscreens over time.
This model considers how much sunscreen someone typically applies, how much skin they cover (whole body versus face and hands, or just face) and how it’s absorbed through the skin.
Given this new model – along with changes in the EU and US approaches to sunscreen regulation – the TGA selected seven common sunscreen ingredients to investigate in depth.
Determining what’s safe
When evaluating whether chemicals are safe for human use, testing will often consider studies in animals – especially when there is no or limited data on humans. These animal tests are done by the manufacturers, not the TGA.
To take into account any unforeseen sensitivity humans may have to these chemicals, a “margin of safety” is built in. This is typically a concentration 50–100 times lower than the dose at which no negative effect was seen in animals.
The sunscreen review used a margin of safety 100 times lower than this dose as the safety threshold.
For most of the seven investigated sunscreen chemicals, the TGA found the margin of safety was above 100.
This means they’re considered safe and low-risk for long-term use.
However, two ingredients, homosalate and oxybenzone, were found to be below 100. This was based on the highest estimated sunscreen exposure, applied to the body at the maximum permitted concentration: 15% for homosalate, 10% for oxybenzone.
At lower concentrations, other uses – such as just the hands and face – could be considered low-risk for both ingredients.
What are the health concerns?
Homosalate and oxybenzone have low acute oral toxicity – meaning you would need to swallow a lot of it to experience toxic effects, nearly half a kilogram of these chemicals – and don’t cause irritation to eyes or skin.
There is inconclusive evidence about oxybenzone potentially causing cancer in rats and mice – but only at concentrations to which humans will never be exposed via sunscreens.
The key issue is whether the two ingredients affect the endocrine system.
While effects have been seen at high concentrations in animal studies, it is not clear whether these translate to humans exposed to sunscreen levels.
No effect has been seen in clinical studies on fertility, hormones, weight gain and, in pregnant women, fetal development.
The TGA is being very cautious here, using a very wide margin of safety under worst-case scenarios.
What are the recommendations?
The TGA recommends the allowed concentration of homosalate and oxybenzone be reduced.
But exactly how much it will be lowered is complicated, depending on whether the product is intended for adults or children, specifically for face, or the whole body, and so on.
However, some sunscreens would need to be reformulated or warning labels placed on particular formulations. The exact changes will be decided after public consultation. Submissions close on August 12.
What about benzophenone?
There is also some evidence benzophenone – a chemical produced when sunscreen that contains octocrylene degrades – may cause cancer at high concentrations.
This is based on studies in which mice and rats were fed benzophenone well above the concentration in sunscreens.
Octocrylene degrades slowly over time to benzophenone. Heat makes it degrade faster, especially at temperatures above 40°C.
The TGA has recommended restricting benzophenone to 0.0383% in sunscreens to ensure it remains safe during the product’s shelf life.
The Cancer Council advises storing sunscreens below 30°C.
The bottom line
The proposed restrictions are very conservative, based on worst-case scenarios.
But even in worst-case scenarios, the margin of safety for these ingredients is still below the level at which any negative effect was seen in animals.
The threat of cancer from sun exposure is far more serious than any potential negative effect from sunscreens.
If you do wish to avoid these chemicals before new limits are imposed, several sunscreens are available that provide high levels of protection with little or no homosalate and oxybenzone. For more information, consult product labels.
Ian Musgrave, Senior Lecturer in Pharmacology, University of Adelaide
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Stop Checking Your Likes – by Susie Moore
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You might think this one’s advice is summed up sufficiently by the title, that there’s no need for a book! But…
There’s a lot more to this than “stop comparing the worst out-takes of your life to someone else’s highlight reel”, and there’s a lot more to this than “just unplug”.
Instead, Susie Moore discusses the serious underlying real emotional considerations of the need for approval (and even just acceptance) by our community, as well the fear of missing out.
It’s not just about how social media is designed to hijack various parts of our brain, or how The Alogorithm™ is out to personally drag your soul through Hell for a few more clicks; it’s also about the human element that would exist even without that. Who remembers MySpace? No algorithm in those days, but oh the drama potential for those “top 8 friends” places. And if you think that kind of problem is just for young people 20 years ago, you have mercifully missed the drama that older generations can get into on Facebook.
Along with the litany of evil, though, Moore also gives practical advice on how to overcome those things, how to “see the world through comedy-colored glasses”, how to ask “what’s missing, really?”, and how to make your social media experience work for you, rather than it merely using you as fuel. ← link is to our own related article!
Bottom line: if social media sucks a lot of your time, there may be more to it than just “social media sucks in general”, and there are ways to meet your emotional needs without playing by corporations’ rules to do so.
Click here to check out Stop Checking Your Likes, and breathe easy!
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Science of HIIT – by Ingrid Clay
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We previously reviewed another book in this series, Science of Yoga. This one’s about HIIT: High Intensity Interval Training!
We’ve written about HIIT before too, but our article doesn’t have the same amount of room as a book, so…
This one lays out 90 key HIIT exercises that you can do at home without special equipment. By “without special equipment”, we mean: there are a few exercises that use dumbbells, but if you don’t want to get/use dumbbells, you can improvize (e.g. with water bottles as weights) or skip those. All the rest require just your body!
The illustrations are clear and the explanations excellent. The book also dives into (as the title promises) the science of HIIT, and why it works the way it does to give results that can’t be achieved with other forms of exercise.
Bottom line: if you’ve been wanting to do HIIT but have not yet found a way of doing it that suits your lifestyle, this book gives many excellent options.
Click here to check out Science of HIIT, and level-up yours!
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Health Shots − by Toby Amidor
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First a quick note on qualifications: while not a doctor, she’s a RD, CDN, FAND, and as such, this is a very nutrition-focused book.
As a general rule of thumb, juices are unhealthy because of being largely liquid sugar and no fiber, but in this case:
- even the juice-based tonics are very small portions, so even if some have a high glycemic index, they’ll still have a low glycemic load, which means that having one is unlikely to spike blood glucose and thus insulin
- many of the tonics have fiber in any case, due to how they are made.
The tonics are divided into sections per what one wants to focus on, e.g. anti-inflammatory, brain health, sleep, gut health, skin/nails/hair, etc.
That said, some of the recipes are a little optimistic about how much effect the dosage present will have. For example, we calculate an an average of 0.03mg of resveratrol in her grape-based shot boasting resveratrol benefits. For contrast, resveratrol supplements range from 500mg to 200mg. So, to get the equivalent of the least generous supplement, you’d need to drink 16,667 shots.
Bottom line: some of the the health claims in this book are overstated, but by and large, it’s hard to go wrong consuming more plants, and these “health shots” are not a bad way to get a good dose of phytonutrients without hitting glycemic problems.
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