The Pegan Diet – by Dr. Mark Hyman

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First things first: the title of the book is a little misleading. “Pegan” is a portmanteau of “paleo” and “vegan”, making it sound like it will be appropriate for both of those dietary practices. Instead:

  • Dr. Hyman offers advice about eating the right grains and legumes (inappropriate for a paleo diet)
  • He also offers such advice as “be picky about poultry, eggs, and fish”, and “avoid dairy—mostly” (inappropriate for a vegan diet).

So, since his paleo vegan diet is neither paleo nor vegan, what actually is it?

It’s a whole foods diet that encourages the enjoyment of a lot of plants, and discretion with regard to the quality of animal products.

It’s a very respectable approach to eating, even if it didn’t live up to the title.

The style is somewhat sensationalist, while nevertheless including plenty of actual science in there too—so the content is good, even if the presentation isn’t what this reviewer would prefer.

He has recipes; they can be a little fancy (e.g. “matcha poppy bread with rose water glaze”) which may not be to everyone’s taste, but they are healthy.

Bottom line: the content is good; the style you may love or hate, and again, don’t be misled by the title.

Click here to check out The Pegan Diet, if you want to be healthy and/but eat neither paleo nor vegan!

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  • Blood and Water

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    Q&A with the 10almonds Team

    Q: I really loved the information about macular degeneration! I was wondering if you have any other advice about looking after eye health?

    A: We may well do a full feature on it sometime! Meanwhile, some top tips include:

    • Eat your greens (as you know from this last Tuesday’s edition of 10almonds)!
    • Exercise! Generally. We’re not talking about eye exercises here, we’re talking about exercises that will support:
      • Healthy heart rate
      • Healthy blood pressure
      • Healthy blood oxygenation
      • Healthy blood sugar levels
      • Healthy blood flow in general (so keep hydrated too! There’s a reason phlebotomists ask you to be well-hydrated before they take blood)

    Eye health is a good indicator for a lot of other things, and that’s because whether or not the eyes are the window to your soul, they’re definitely the window to what your blood’s like, and that affects (and is affected by) so many other things.

    • On that note, don’t smoke!
    • Protect your eyes physically, too. This means:
      • UV-blocking sunglasses when appropriate
      • Protective eye-wear when appropriate

    You think safety glasses are for laboratories and construction sites, then you go and do comparable tasks in your home? Your eyes are just as damageable in your kitchen or garden as they would be in a lab or workshop.

    Some bits and bobs that can help:

    • Safety sunglasses! Because a thing can do two jobs (useful in the garden now the days are brightening up!)
    • Pulse oximeter! Check your own heart rate, pulse strength, and blood oxygenation at home!
    • Blood pressure monitor! Because it’s so important for a lot of things and you really should have one.

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  • Kiwi Fruit vs Pineapple – Which is Healthier?

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    Our Verdict

    When comparing kiwi fruit to pineapple, we picked the kiwi.

    Why?

    In terms of macros, they’re mostly quite comparable, being fruits made of mostly water, and a similar carb count (slightly different proportions of sugar types, but nothing that throws out the end result, and the GI is low for both). Technically kiwi has twice the protein, but they are fruits and “twice the protein” means “0.5g difference per 100g”. Aside from that, and more meaningfully, kiwi also has twice the fiber.

    When it comes to vitamins, kiwi has more of vitamins A, B9, C, E, K, and choline, while pineapple has more of vitamins B1, B2, B3, B5, and B6. This would be a marginal (6:5) win for kiwi, but kiwi’s margins of difference are greater per vitamin, including 72x more vitamin E (with a cupful giving 29% of the RDA, vs a cupful of pineapple giving 0.4% of the RDA) and 57x more vitamin K (with a cupful giving a day’s RDA, vs a cupful of pineapple giving a little under 2% of the RDA). So, this is a fair win for kiwi.

    In the category of minerals, things are clear: kiwi has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while pineapple has more manganese. An overwhelming win for kiwi.

    Looking at their respective anti-inflammatory powers, pineapple has its special bromelain enzymes, which is a point in its favour, but when it comes to actual polyphenols, the two fruits are quite balanced, with kiwi’s flavonoids vs pineapple’s lignans.

    Adding up the sections, it’s a clear win for kiwi—but pineapple is a very respectable fruit too (especially because of its bromelain content), so do enjoy both!

    Want to learn more?

    You might like to read:

    Bromelain vs Inflammation & Much More

    Take care!

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  • Crispy Tofu Pad Thai

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    Easy to make, delicious to enjoy, and packed with phytonutrients, this dish is a great one to add to your repertoire:

    You will need

    • 10 oz ready-to-wok rice noodles, or 6 oz dry
    • 5 oz silken tofu
    • 5 oz firm or extra firm tofu, cut into small cubes
    • 1 oz arrowroot (or cornstarch if you don’t have arrowroot)
    • 4 scallions, sliced
    • ¼ bulb garlic, finely chopped
    • 1″ piece fresh ginger, grated
    • 1 red chili, chopped (multiply per your heat preferences)
    • 1 red bell pepper, deseeded and thinly sliced
    • 4 oz bok choi, thinly sliced
    • 4 oz mung bean sprouts
    • 1 tbsp tamari (or other, but tamari is traditional) soy sauce
    • 1 tbsp sweet chili sauce
    • Juice of ½ lime
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Avocado oil, or your preferred oil for stir-frying
    • To serve: lime wedges
    • Optional garnish: crushed roasted peanuts (if allergic, substitute sesame seeds; peanuts are simply traditional, that’s all)

    Method

    (we suggest you read everything at least once before doing anything)

    1) Scramble the silken tofu. For guidance and also additional seasoning pointers, see our Tasty Tofu Scramble recipe, but omit the thyme.

    2) Cook the noodles if necessary (i.e. if they are the dry type and need boiling, as opposed to “ready-to-wok” noodles that don’t), drain, and set aside.

    4) Prepare the tofu cubes: if the tofu cubes are dry to the touch, toss them gently in a little oil to coat. If they’re wet to the touch, no need. Dust the tofu cubes with the arrowroot and MSG/salt; you can do this in a bowl, tossing gently to distribute the coating evenly.

    4) Heat some oil in a wok over a high heat, and fry the tofu on each side until golden and crispy all over, and set aside.

    5) Stir-fry the scallions, garlic, ginger, chili, and bell pepper for about 2 minutes.

    6) Add the bean sprouts and bok choi, and keep stir-frying for another 2 minutes.

    7) Add everything that’s not already in the pan except the lime wedges and peanuts (i.e., add the things you set aside, plus the remaining as-yet-untouched ingredients) and stir-fry for a further 2 minutes.

    8) Serve hot, garnished with the crushed peanuts if using, and with the lime wedges on the side:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • STI rates are increasing among midlife and older adults. We need to talk about it

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    Globally, the rates of common sexually transmissible infections (STIs) are increasing among people aged over 50. In some cases, rates are rising faster than among younger people.

    Recent data from the United States Centers for Disease Control and Prevention shows that, among people aged 55 and older, rates of gonorrhoea and chlamydia, two of the most common STIs, more than doubled between 2012 and 2022.

    Australian STI surveillance data has reflected similar trends. Between 2013 and 2022, there was a steady increase in diagnoses of chlamydia, gonorrhoea and syphilis among people aged 40 and older. For example, there were 5,883 notifications of chlamydia in Australians 40 plus in 2013, compared with 10,263 in 2022.

    A 2020 study of Australian women also showed that, between 2000 and 2018, there was a sharper increase in STI diagnoses among women aged 55–74 than among younger women.

    While the overall rate of common STIs is highest among young adults, the significant increase in STI diagnoses among midlife and older adults suggests we need to pay more attention to sexual health across the life course.

    Fit Ztudio/Shutterstock

    Why are STI rates rising among older adults?

    STI rates are increasing globally for all age groups, and an increase among midlife and older people is in line with this trend.

    However, increases of STIs among older people are likely due to a combination of changing sex and relationship practices and hidden sexual health needs among this group.

    The “boomer” generation came of age in the 60s and 70s. They are the generation of free love and their attitude to sex, even as they age, is quite different to that of generations before them.

    Given the median age of divorce in Australia is now over 43, and the internet has ushered in new opportunities for post-separation dating, it’s not surprising that midlife and older adults are exploring new sexual practices or finding multiple sexual partners.

    A middle-aged couple cooking.
    People may start new relationships later in life. Tint Media/Shutterstock

    It’s also possible midlife and older people have not had exposure to sexual health education in school or do not relate to current safe sex messages, which tend to be directed toward young people. Condoms may therefore seem unnecessary for people who aren’t trying to avoid pregnancy. Older people may also lack confidence negotiating safe sex or accessing STI screening.

    Hidden sexual health needs

    In contemporary life, the sex lives of older adults are largely invisible. Ageing and older bodies are often associated with loss of power and desirability, reflected in the stereotype of older people as asexual and in derogatory jokes about older people having sex.

    With some exceptions, we see few positive representations of older sexual bodies in film or television.

    Older people’s sexuality is also largely invisible in public policy. In a review of Australian policy relating to sexual and reproductive health, researchers found midlife and older adults were rarely mentioned.

    Sexual health policy generally targets groups with the highest STI rates, which excludes most older people. As midlife and older adults are beyond childbearing years, they also do not feature in reproductive health policy. This means there is a general absence of any policy related to sex or sexual health among midlife or older adults.

    Added to this, sexual health policy tends to be focused on risk rather than sexual wellbeing. Sexual wellbeing, including freedom and capacity to pursue pleasurable sexual experiences, is strongly associated with overall health and quality of life for adults of all ages. Including sexual wellbeing as a policy priority would enable a focus on safe and respectful sex and relationships across the adult life course.

    Without this priority, we have limited knowledge about what supports sexual wellbeing as people age and limited funding for initiatives to engage with midlife or older adults on these issues.

    One man, working in a home office, talking happily to another man.
    Midlife and older adults may have limited knowledge about STIs. Southworks/Shutterstock

    How can we support sexual health and wellbeing for older adults?

    Most STIs are easily treatable. Serious complications can occur, however, when STIs are undiagnosed and untreated over a long period. Untreated STIs can also be passed on to others.

    Late diagnosis is not uncommon as some STIs can have no symptoms and many people don’t routinely screen for STIs. Older, heterosexual adults are, in general, less likely than other groups to seek regular STI screening.

    For midlife or older adults, STIs may also be diagnosed late because some doctors do not initiate testing due to concerns they will cause offence or because they assume STI risk among older people is negligible.

    Many doctors are reluctant to discuss sexual health with their older patients unless the patient explicitly raises the topic. However, older people can be embarrassed or feel awkward raising matters of sex.

    Resources for health-care providers and patients to facilitate conversations about sexual health and STI screening with older patients would be a good first step.

    To address rising rates of STIs among midlife and older adults, we also need to ensure sexual health promotion is targeted toward these age groups and improve accessibility of clinical services.

    More broadly, it’s important to consider ways to ensure sexual wellbeing is prioritised in policy and practice related to midlife and older adulthood.

    A comprehensive approach to older people’s sexual health, that explicitly places value on the significance of sex and intimacy in people’s lives, will enhance our ability to more effectively respond to sexual health and STI prevention across the life course.

    Jennifer Power, Associate Professor and Principal Research Fellow, Australian Research Centre in Sex, Health and Society, La Trobe University

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

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  • Understanding and Responding to Self-Harm – by Dr. Allan House

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    Whether it’s yourself, or (statistically much more likely) a loved one, it’s common to be faced with the deeply unpleasant reality of self-harm. This is a case where most definitely, “forewarned is forearmed”.

    Dr. House covers not just the “what” and “why” of self-harm, but also the differences between suicidal and non-suicidal self-harm, as well as the impulsive and the planned.

    Stylistically, the book is well-written, well-edited, and well-formatted. All this makes for easy reading and efficient learning.

    Much of the book is, of course, given over to how to help in cases of self-harm. More specifically: how to approach things with both seriousness and compassion, and how to help in a way that doesn’t create undue pressure.

    Because, as Dr. House explains and illustrates, a lot of well-meaning people end up causing more harm, by their botched attempts to help.

    This book looks to avoid such tragedies.

    Bottom line: if you’d rather know these things now, instead of wishing you’d known later, then this book is the one-stop guide it claims to be.

    Click here to check out Understanding and Responding to Self-Harm, and be prepared!

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  • How To Grow In Comfort

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    How To Grow (Without Leaving Your Comfort Zone)

    “You have to get out of your comfort zone!” we are told, from cradle to grave.

    When we are young, we are advised (or sometimes more forcefully instructed!) that we have to try new things. In our middle age, we are expected to be the world’s greatest go-getters, afraid of nothing and always pushing limits. And when we are old, people bid us “don’t be such a dinosaur”.

    It is assumed, unquestioned, that growth can only occur through hardship and discomfort.

    But what if that’s a discomforting lie?

    Butler (2023) posited an idea: “We never achieve success faster and with less effort than when we are in our comfort zone”

    Her words are an obvious callback to the ideas of Csikszentmihalyi (1970) in the sense of “flow”, in the sense in which that word is used in psychology.

    Flow is: when a person is in a state of energized focus, full involvement, and enjoyment of an activity.

    As a necessary truth (i.e: a function of syllogistic logic), the conditions of “in a state of flow” and “outside of one’s comfort zone” cannot overlap.

    From there, we can further deduce (again by simple logic) that if flow can be found, and/but cannot be found outside of the comfort zone, then flow can only be found within the comfort zone.

    That is indeed comforting, but what about growth?

    Imagine you’ve never gone camping in your life, but you want to get outside of your comfort zone, and now’s the time to do it. So, you check out some maps of the Yukon, purchase some camping gear, and off you go into the wilderness. In the event that you survive to report it, you will indeed be able to say “it was not comfortable”.

    But, did growth occur? Maybe, but… it’s a folly to say “what doesn’t kill us makes us stronger” as a reason to pursue such things. Firstly, there’s a high chance it may kill us. Secondly, what doesn’t kill us often leaves us incredibly weakened and vulnerable.

    When Hannibal famously took his large army of mostly African mercenaries across the Alps during winter to march on Rome from the other side, he lost most of his men on the way, before proceeding to terrorize Northern Italy convincingly with the small remainder. But! Their hard experience hadn’t made them stronger; it had just removed the weaker soldiers, making the resultant formations harder to break.

    All this to say, please do not inflict hardship and discomfort and danger in the hopes it’ll make you stronger; it will probably do the opposite.

    But…

    If, instead of wilderness trekking in the Yukon…

    • You start off with a camper van holiday, then you’ll be taking a fair amount of your comfort with you. In effect, you will be stretching and expanding your comfort zone without leaving it.
    • Then maybe another year you might try camping in a tent on a well-catered camping site.
    • Later, you might try “roughing it” at a much less well-catered camping site.
    • And so on.

    Congratulations, you have tried new things and undergone growth, taking your comfort zone with you all the way!

    This is more than just “easing yourself into” something

    It really is about taking your comfort with you too. If you want to take up running, don’t ask “how can I run just a little bit first” or “how can I make it easier” (well, feel free to ask those things too, but) ask yourself: how can I bring my comfort with me? Comfortable shoes, perhaps, an ergonomic water bottle, shade for your head, maybe.

    ❝Any fool can rough it, but a good soldier can make himself comfortable in any circumstances❞

    ~ British Army maxim

    This goes for more than just physical stuff, too

    If you want to learn a new skill, the initial learning curve can be anxiety-inducing, especially if you are taking a course and worried about keeping up or “not being good enough”.

    So, “secretly” study in advance, at your leisure, get yourself a head start. Find a degree of comfort in what you’ve learned so far, and then bring that comfort with you into your entry-level course that is now less intimidating.

    Discomfort isn’t a badge of honor (and impedes growth)

    Take that extra rest stop on the highway. Bring your favorite coffee with you. Use that walking stick, if it helps.

    Whatever it takes to bring your comfort with you, bring it.

    Trust us, you’ll get further that way.

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