The Mindful Body – by Dr. Ellen Langer

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Fear not, this is not a “think healing thoughts” New Age sort of book. In fact, it’s quite the contrary.

The most common negative reviews for this on Amazon are that it is too densely packed with scientific studies, and some readers found it hard to get through since they didn’t find it “light reading”.

Counterpoint: this reviewer found it very readable. A lot of it is as accessible as 10almonds content, and a lot is perhaps halfway between 10almonds content in readability, and the studies we cite. So if you’re at least somewhat comfortable reading academic literature, you should be fine.

The author, a professor of psychology (tenured at Harvard since 1981), examines a lot of psychosomatic effect. Psychosomatic effect is often dismissed as “it’s all in your head”, but it means: what’s in your head has an effect on your body, because your brain talks to the rest of the body and directs bodily responses and actions/reactions.

An obvious presentation of this in medicine is the placebo/nocebo effect, but Dr. Langer’s studies (indeed, many of the studies she cites are her own, from over the course of her 40-year career) take it further and deeper, including her famous “Counterclockwise” study in which many physiological markers of aging were changed (made younger) by changing the environment that people spent time in, to resemble their youth, and giving them instructions to act accordingly while there.

In the category of subjective criticism: the book is not exceptionally well-organized, but if you read for example a chapter a day, you’ll get all the ideas just fine.

Bottom line: if you want a straightforward hand-holding “how-to” guide, this isn’t it. But it is very much information-packed with a lot of ideas and high-quality science that’s easily applicable to any of us.

Click here to check out The Mindful Body, and indeed grow your chronic good health!

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    Break the loop of overthinking by acknowledging emotions, problem-solving, and letting go of the need for control. Manage stress and seek help if needed.

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  • The Brain’s Way of Healing – by Dr. Norman Doidge

    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.

    First, what this book isn’t: any sort of wishy-washy “think yourself better” fluff, and nor is it a “tapping into your Universal Divine Essence” thing.

    In contrast, Dr. Norman Doidge sticks with science, and the only “vibrational frequencies” involved are the sort that come from an MRI machine or similar.

    The author makes bold claims of the potential for leveraging neuroplasticity to heal many chronic diseases. All of them are neurological in whole or in part, ranging from chronic pain to Parkinson’s.

    How well are these claims backed up, you ask?

    The book makes heavy use of case studies. In science, case studies rarely prove anything, so much as indicate a potential proof of principle. Clinical trials are what’s needed to become more certain, and for Dr. Doidge’s claims, these are so far sadly lacking, or as yet inconclusive.

    Where the book’s strengths lie is in describing exactly what is done, and how, to effect each recovery. Specific exercises to do, and explanations of the mechanism of action. To that end, it makes them very repeatable for any would-be “citizen scientist” who wishes to try (in the cases that they don’t require special equipment).

    Bottom line: this book would be more reassuring if its putative techniques had enjoyed more clinical studies… But in the meantime, it’s a fair collection of promising therapeutic approaches for a number of neurological disorders.

    Click here to check out The Brain’s Way of Healing, and learn more!

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  • Broccoli vs Asparagus – 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 broccoli to asparagus, we picked the broccoli.

    Why?

    Both are great! But broccoli does distinguish itself:

    In terms of macros, broccoli has slightly more protein, carbs, and fiber. The two vegetables have the same glycemic index. We’ll call this a slight win for broccoli based mainly on the higher fiber, but it’s not by a huge amount.

    When it comes to vitamins, broccoli has more of vitamins B5, B6, B9, C, K, and choline, whereas asparagus has more of vitamins A, B1, B2, B3, and E. This would already be a 6:5 marginal win for broccoli, but it’s worth bearing in mind that broccoli’s margins are greater, especially with broccoli having around 15x the amount of vitamin C. So, a clear win for broccoli, respectable as asparagus may be.

    In the category of minerals, broccoli has more calcium, magnesium, manganese, phosphorus, potassium, and selenium, while asparagus boasts more copper, iron, and zinc. A 6:3 win for broccoli here.

    Both vegetables also contain generous amounts of antioxidant polyphenols and other beneficial phytochemicals, often a little different from each other, so that’s a case for enjoying both.

    Still, if you’re going to pick just one, we recommend the broccoli!

    Want to learn more?

    You might like to read:

    Take care!

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  • Quercetin Quinoa Probiotic Salad

    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 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:

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Related Posts

  • The Natural Facelift – by Sophie Perry
  • Thinking of trying a new diet? 4 questions to ask yourself before you do

    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 live in a society that glorifies dieting, with around 42% of adults globally having tried to lose weight. Messages about dieting and weight loss are amplified on social media, with a never-ending cycle of weight loss fads and diet trends.

    Amid often conflicting messages and misinformation, if you’re looking for diet advice online, it’s easy to become confused and overwhelmed.

    So before diving into the latest weight loss trend or extreme diet, consider these four questions to help you make a more informed decision.

    PeopleImages.com – Yuri A/Shutterstock

    1. Is the diet realistic?

    Have you considered the financial cost of maintaining the diet or lifestyle, and the time and resources that would be required? For example, do you need to purchase specific products, supplements, or follow a rigid meal plan?

    If the diet is coming from someone who is trying to sell you something – such as a particular weight-loss product you need in order to follow the diet – this could be a particular red flag.

    Many extreme diet recommendations come from a place of privilege and overlook food access, affordability, cooking skills, where you live, or even your culture and ethics.

    If the diet has these sorts of issues it can lead to frustration, stress, stigmatisation and feelings of failure for the person trying to adhere to the diet. But the problem may be with the diet itself – not with you.

    Man looks at flour at the supermarket
    Many diets promoted online will be expensive, or require a lot of time and resources. artem evdokimov/Shutterstock

    2. Is there evidence to support this diet?

    Self-proclaimed “experts” online will often make claims focused on specific groups, known as target populations. This might be 30- to 50-year-old men with diabetes, for example.

    In some cases, evidence for claims made may come from animal studies, which might not be applicable to humans at all.

    So be aware that if research findings are for a group that doesn’t match your profile, then the results might not be relevant to you.

    It takes time and a lot of high-quality studies to tell us a “diet” is safe and effective, not just one study. Ask yourself, is it supported by multiple studies in humans? Be critical and question the claims before you accept them.

    For accurate information look for government websites, or ask your GP or dietitian.

    3. How will this diet affect my life?

    Food is much more than calories and nutrients. It plays many roles in our lives, and likewise diets can influence our lives in ways we often overlook.

    Socially and culturally, food can be a point of connection and celebration. It can be a source of enjoyment, a source of comfort, or even a way to explore new parts of the world.

    So when you’re considering a new diet, think about how it might affect meaningful moments for you. For example, if you’re going travelling, will your diet influence the food choices you make? Will you feel that you can’t sample the local cuisine? Or would you be deterred from going out for dinner with friends because of their choice of restaurant?

    4. Will this diet make me feel guilty or affect my mental health?

    What is your favourite meal? Does this diet “allow” you to eat it? Imagine visiting your mum who has prepared your favourite childhood meal. How will the diet affect your feelings about these special foods? Will it cause you to feel stressed or guilty about enjoying a birthday cake or a meal cooked by a loved one?

    Studies have shown that dieting can negatively impact our mental health, and skipping meals can increase symptoms of depression and anxiety.

    Many diets fail to consider the psychological aspects of eating, even though our mental health is just as important as physical health. Eating should not make you feel stressed, anxious, or guilty.

    So before starting another diet, consider how it might affect your mental health.

    Moving away from a dieting mindset

    We’re frequently told that weight loss is the path to better health. Whereas, we can prioritise our health without focusing on our weight. Constant messages about the need to lose weight can also be harmful to mental health, and not necessarily helpful for physical health.

    Our research has found eating in a way that prioritises health over weight loss is linked to a range of positive outcomes for our health and wellbeing. These include a more positive relationship with food, and less guilt and stress.

    Our research also indicates mindful and intuitive eating practices – which focus on internal cues, body trust, and being present and mindful when eating – are related to lower levels of depression and stress, and greater body image and self-compassion.

    But like anything, it takes practice and time to build a positive relationship with food. Be kind to yourself, seek out weight-inclusive health-care professionals, and the changes will come. Finally, remember you’re allowed to find joy in food.

    Melissa Eaton, Accredited Practising Dietitian; PhD Candidate, University of Wollongong; Verena Vaiciurgis, Accredited Practising Dietitian; PhD Candidate, University of Wollongong, and Yasmine Probst, Associate Professor, School of Medical, Indigenous and Health Sciences, University of Wollongong

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

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  • Mango vs Pineapple – 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 mango to pineapple, we picked the pineapple.

    Why?

    It was close! Both of these tropical fruits have almost identical macros, and when it comes to vitamins and minerals, mango has slightly more vitamins while pineapple has slightly more minerals, so that balances out too. Their glycemic loads are 11 and 13 respectively, so: very low, and very similar.

    See also: Which Sugars Are Healthier, And Which Are Just The Same?

    In terms of what sets them apart:

    Mango has a lot of vitamin A, to the point that it can interfere with blood-thinners if you take those.

    Pineapple has bromelain, an enzyme with unique anti-inflammatory properties that we must devote a Research Review Monday to one of these days, because there’s a lot to say, but the short version is, it’s very powerful.

    Since bromelain is found only in pineapples, whereas vitamin A is easy to find in abundance in many foods, we went with the pineapple.

    Enjoy!

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  • Fitness Walking and Bodyweight Exercises – by Frank S. Ring

    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.

    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:

    1. Pushups
    2. Squats
    3. Lunges
    4. 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!

    Pick up “Fitness Walking and Bodyweight Exercises: Supercharge Your Fitness, Build Body Strength, and Live Longer” on Amazon today!

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