The Green Roasting Tin – by Rukmini Iyer
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You may be wondering: “do I really need a book to tell me to put some vegetables in a roasting tin and roast them?” and maybe not, but the book offers a lot more than that.
Indeed, the author notes “this book was slightly in danger of becoming the gratin and tart book, because I love both”, but don’t worry, most of the recipes are—as you might expect—very healthy.
As for formatting: the 75 recipes are divided first into vegan or vegetarian, and then into quick/medium/slow, in terms of how long they take.
However, even the “slow” recipes don’t actually take more effort, just, more time in the oven.
One of the greatest strengths of this book is that not only does it offer a wide selection of wholesome mains, but also, if you’re putting on a big spread, these can easily double up as high-class low-effort sides.
Bottom line: if you’d like to eat more vegetables in 2024 but want to make it delicious and with little effort, put this book on your Christmas list!
Click here to check out The Green Roasting Tin, and level-up yours!
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Dopamine Nation – by Dr. Anna Lembke
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We live in an age of abundance, though it often doesn’t feel like it. Some of that is due to artificial scarcity, but a lot of it is due to effectively whiting out our dopamine circuitry through chronic overuse.
Psychiatrist Dr. Anna Lembke explores the neurophysiology of pleasure and pain, and how each can (and does) lead to the other. Is the answer to lead a life of extreme neutrality? Not quite.
Rather, simply by being more mindful of how we seek each (yes, both pleasure and pain), we can leverage our neurophysiology to live a better, healthier life—and break/avoid compulsive habits, while we’re at it.
That said, the book itself is quite compelling reading, but as Dr. Lembke shows us, that certainly doesn’t have to be a bad thing.
Bottom line: if you sometimes find yourself restlessly cycling through the same few apps (or TV channels) looking for dopamine that you’re not going to find there, this is the book for you.
Click here to check out Dopamine Nation, and get a handle on yours!
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Blueberries vs Banana – Which is Healthier?
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Our Verdict
When comparing blueberries to banana, we picked the banana.
Why?
Surprise, that which is more expensive is not always commensurately more healthy! A lot of the price difference between bananas and blueberries comes down to:
- ease of transport (unripe bananas can be transported quite easily without too much risk of bruising; unripe blueberries can’t even be usefully picked)
- shelf-life (unripe bananas will take their time to ripen; the already-ripe blueberries will often go bad very quickly)
For this reason, frozen blueberries are a great option for budget-friendly berries. But, onto the comparisons:
In terms of macros, bananas have slightly more protein, carbs, and fiber, and the slightly lower glycemic index. Really, both are good, but by the numbers, bananas win.
When it comes to vitamins, blueberries have more of vitamins B1, C, E, and K, while bananas have more of vitamins A, B2, B3, B5, B6, B9, and choline. Another win for bananas, though of course we could quibble which vitamins are most likely to be not found in sufficient abundance in the rest of one’s diet, but as it is, we just compared the nutrients head-to-head without trying to guess the rest of someone’s diet.
In the category of minerals, blueberries have more calcium and manganese, while bananas have more copper, magnesium, phosphorus, potassium, and selenium. Another win for bananas.
As for polyphenols, this is where blueberries shine, with a lot more than bananas (difficult to calculate exactly due to variations, but, in the order of hundreds of times more). A win for blueberries this time.
Adding up the section gives us an overall win for bananas, but by all means enjoy either or both; perhaps even together!
Want to learn more?
You might like to read:
Blueberry & Banana Collagen Baked Oats ← You will love this recipe! And… Good news for vegans/vegetarians: while we include an optional tablespoon of collagen powder in this recipe, the whole recipe is already geared around collagen synthesis, so it’s very collagen-boosting even with just the plants, providing collagen’s building blocks of protein, zinc, and vitamins C and D (your miraculous body will use these to assemble the collagen inside you).
Enjoy!
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What are plyometric exercises? How all that hopping and jumping builds strength, speed and power
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If you’ve ever seen people at the gym or the park jumping, hopping or hurling weighted balls to the ground, chances are they were doing plyometric exercises.
Examples include:
- box jumps, where you repeatedly leap quickly on and off a box
- lateral skater hops, where you bound from side to side like a speeding ice skater
- rapidly throwing a heavy medicine ball against a wall, or to the ground
- single leg hops, which may involve hopping on the spot or through an obstacle course
- squat jumps, where you repeatedly squat and then launch yourself into the air.
Photo by cottonbro studio/Pexels There are many more examples of plyometric exercises.
What ties all these moves together is that they use what’s known as the “stretch shortening cycle”. This is where your muscles rapidly stretch and then contract.
Runners routinely practise plyometric exercises to improve explosive leg strength. WoodysPhotos/Shutterstock Potential benefits
Research shows incorporating plyometric exercise into your routine can help you:
- jump higher
- sprint faster
- reduce the chances of getting a serious sporting injuries such as anterior cruciate ligament (ACL) tears
- build muscle strength
- improve bone mineral density (especially when combined with resistance training such as weight lifting), which is particularly important for women and older people at risk of falls.
Studies have found plyometric exercises can help:
- older people who want to retain and build muscle strength, boost bone health, improve posture and reduce the risk of falls
- adolescent athletes who want to build the explosive strength needed to excel in sports such as athletics, tennis, soccer, basketball and football
- female athletes who want to jump higher or change direction quickly (a useful skill in many sports)
- endurance runners who want to boost physical fitness, run time and athletic performance.
And when it comes to plyometric exercises, you get out what you put in.
Research has found the benefits of plyometrics are significantly greater when every jump was performed with maximum effort.
Jumping can help boost bone strength. WoodysPhotos/Shutterstock Potential risks
All exercise comes with risk (as does not doing enough exercise!)
Plyometrics are high-intensity activities that require the body to absorb a lot of impact when landing on the ground or catching medicine balls.
That means there is some risk of musculoskeletal injury, particularly if the combination of intensity, frequency and volume is too high.
You might miss a landing and fall, land in a weird way and crunch your ankle, or get a muscle tear if you’re overdoing it.
The National Strength and Conditioning Association, a US educational nonprofit that uses research to support coaches and athletes, recommends:
- a maximum of one to three plyometric sessions per week
- five to ten repetitions per set and
- rest periods of one to three minutes between sets to ensure complete muscle recovery.
With the right guidance, jumps can be safe for older people and may help reduce the risk of falls as you age. Realstock/Shutterstock One meta-analysis, where researchers looked at many studies, found plyometric training was feasible and safe, and could improve older people’s performance, function and health.
Overall, with appropriate programming and supervision, plyometric exercise can be a safe and effective way to boost your health and athletic performance.
Justin Keogh, Associate Dean of Research, Faculty of Health Sciences and Medicine, Bond University and Mandy Hagstrom, Senior Lecturer, Exercise Physiology. School of Health Sciences, UNSW Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Six Ways To Eat For Healthier Skin
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Sadia Badiei, the nutritionist-chef of “Pick Up Limes” fame, has advice:
More than skin-deep:
We’ll not keep them a mystery; here are the six points of focus:
1. Collagen and skin elasticity
Collagen is the structural protein that provides firmness and elasticity to the skin, but its production decreases with age, resulting in about a 1% annual loss starting at age 20. To support collagen, a diet rich in protein is essential, including foods like beans, lentils, tofu, tempeh, nuts, and seeds. They can’t do their work alone though; vitamins C and E play a critical role in collagen production and repair, protecting against damage from sun exposure, pollution, and free radicals. Vitamin E can be found in almonds, sunflower seeds, leafy greens, peanuts, and avocados, while vitamin C is abundant in citrus fruits, bell peppers, and broccoli.
2. Skin healing and zinc
Zinc is critical for wound healing and reducing inflammation, making it particularly helpful in managing skin conditions such as acne, eczema, psoriasis, and rosacea. Great dietary sources of zinc include nutritional yeast, pumpkin, sesame, and hemp seeds, as well as legumes and whole grains. However, zinc absorption can be hindered by phytate levels in some foods. Soaking, sprouting, or fermenting foods where possible can correct for that and improve zinc absorption.
3. Dry skin and hydration
Dry skin can result from many things, including dry air, hot water, abrasive soaps, and certain medications. While moisturizers provide external hydration, dietary omega-3 fats are essential for improving the skin’s barrier function, helping it retain moisture. Plant-based sources of omega-3s include walnuts, hemp seeds, chia seeds, flax seeds, and algae-based supplements. Staying adequately hydrated also supports overall health of course (everything runs on water in one way or another, after all), which indirectly benefits skin hydration, although drinking additional water only helps if dehydration is present.
4. Sebum regulation
Sebum, an oily substance that lubricates the skin, can cause issues like acne and blackheads when overproduced. Hormonal fluctuations and diet both influence sebum levels (in either direction). High glycemic index foods, such as sweetened beverages, refined grains, and sugary snacks, can lead to spikes in insulin, which in turn stimulates excess sebum production. In contrast, low glycemic index foods like vegetables, whole grains, tofu, nuts, and seeds regulate blood sugar and help manage sebum production, promoting clearer skin without an excess or a shortage of sebum.
5. Gut health and skin
The gut-skin connection means that imbalances in gut bacteria can contribute to skin issues like acne, eczema, and psoriasis. Supporting gut health involves increasing the diversity of beneficial bacteria through probiotic-rich foods. Fermented options like plant-based yogurts, kimchi, miso, sauerkraut, and kombucha not only improve gut microbiome health but also positively impact skin health by reducing inflammation and improving overall skin conditions.
6. Inflammation and skin health
Chronic inflammation is associated with so many health issues, and when it comes to skin, that includes acne, rosacea, and even wrinkles. Anti-inflammatory foods, especially those rich in antioxidants, can mitigate these effects and improve skin elasticity, smoothness, and color. Diets centered around fruits, vegetables, and other plant-based foods provide the necessary nutrients to combat inflammation, showcasing the significant role of nutrition in promoting radiant, healthy skin.
For more on each of these, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Undo The Sun’s Damage To Your Skin
Take care!
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Apricots vs Peaches – Which is Healthier?
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Our Verdict
When comparing apricots to peaches, we picked the apricots.
Why?
Both are great! But there’s a clear winner:
In terms of macros, apricots have more fiber and, which is less important because the numbers are small, more protein. Apricots do also have more carbs, and/but carbs from whole fruit are not a problem for most people (especially because of the fiber), unless undertaking a very carb-controlled diet.
When it comes to vitamins, apricots sweep with more of vitamins A, B1, B2, B5, B6, B9, C, E, & K. Peaches meanwhile boast more vitamin B3, and that only marginally, as well as more choline.
In the category of minerals, apricots sweep again with more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. Peaches are not higher in any minerals.
Finally, if we consider polyphenols, apricots sweep yet again. The flavonols that peaches have, apricots have more of, and apricots have a long list of flavonols that peaches don’t.
Outside of flavonols, there is one (1) phenolic acid that peaches have more of (it’s 3-Caffeoylquinic acid), and it’s only slightly more, and it’s mostly in the skin which isn’t included if you buy your fruit ready-chopped. So in those cases, apricots would have the higher 3-Caffeoylquinic acid content anyway.
All in all, with their higher content of fiber, vitamins, minerals, and polyphenols, apricots easily win the day.
Enjoy both, though! Diversity is healthy!
Want to learn more?
You might like to read:
- Dried Apricots vs Dried Prunes – Which is Healthier?
- Which Sugars Are Healthier, And Which Are Just The Same? ← we know we link this one a lot, but we think it’s important for everyone to know how fruit is good and juice isn’t (and why, less that seem bizarrely arbitrary)
Take care!
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The Best Kind Of Fiber For Overall Health?
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The Fiber Of Good Health
We’ve written before about how most people in industrialized nations in general, and N. America in particular, do not get nearly enough fiber:
Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
Fiber’s important for many aspects of health, not least of all the heart:
What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure
As well, of course, as being critical for gut health:
Gut Health 101: Making Friends With Your Gut (You Can Thank Us Later)
But is all fiber “prebiotic fiber”, and/or are some better than others?
Beta-glucan
A recent study (it’s a mouse study, but promising in its applicability for humans) examined the health impacts of 5 different fiber types:
- pectin
- β-glucan
- wheat dextrin
- resistant starch
- cellulose (control)
As for health metrics, they measured:
- body weight
- adiposity
- indirect calorimetry
- glucose tolerance
- gut microbiota
- metabolites thereof
What they found was…
❝Only β-glucan supplementation during HFD-feeding decreased adiposity and body weight gain and improved glucose tolerance compared with HFD-cellulose, whereas all other fibers had no effect. This was associated with increased energy expenditure and locomotor activity in mice compared with HFD-cellulose.
All fibers supplemented into an HFD uniquely shifted the intestinal microbiota and cecal short-chain fatty acids; however, only β-glucan supplementation increased cecal butyrate concentrations. Lastly, all fibers altered the small-intestinal microbiota and portal bile acid composition. ❞
If you’d like to read more, the study itself is here:
If you’d like to read less, the short version is that they are all good but β-glucan scored best in several metrics.
It also acts indirectly as a GLP-1 agonist, by the way:
The right fiber may help you lose weight
You may be wondering: what is β-glucan found in?
It’s found in many (non-animal product) foods, but oats, barley, mushrooms, and yeasts are all good sources.
Is it available as a supplement?
More or less; there are supplements that contain it generously, here’s an example product on Amazon, a cordyceps extract, of which >30% is β-glucan.
As an aside, cordyceps itself has many other healthful properties too:
Cordyceps: Friend Or Foe? ← the answer is, it depends! If you’re human, it’s a friend.
Enjoy!
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