The Plant-Based Diet Revolution – by Dr. Alan Desomond

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Is this just another gut-healthy cooking guide? Not entirely…

For a start, it’s not just about giving you a healthy gut; it also covers a healthy heart and a healthy brain. There’s lots of science in here!

It’s also aimed as a transitional guide to eating more plants and fewer animal products, if you so choose. And if you don’t so choose, at least having the flexibility to cook both ways.

The recipes themselves (organized into basics, breakfasts, lunches, mains, desserts) are clear and easy while also being calculated to please readers (and their families) who are used to eating more meat. There are, for instance, plenty of healthy proteins, healthy fats, and comfort foods.

The “28 days” of the title refers to a meal plan using the recipes from the book; it’s not a big feature of the book though, so use it or don’t, but the cooking advice itself is more than worth the price of the book and the recipes are certainly great.

Bottom line: if you’re thinking of taking a “Meatless Mondays” approach to making your diet healthier, this book can help you do that in style!

Click here to check out The Plant-Based Diet Revolution, and upgrade your culinary repertoire!

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    Dive into the keto-leaning, anti-inflammatory recipes of the Galveston Diet Cookbook – simple, adaptable, with a colorful beginning if you choose wisely.

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  • Celery vs Lettuce – Which is Healthier?

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    Our Verdict

    When comparing celery to lettuce, we picked the lettuce.

    Why?

    Let us consider the macros first: lettuce has 2x the protein, but of course the numbers are tiny and probably nobody is eating this for the protein. Both of these salad items are roughly comparable in terms of carbs and fiber, being both mostly water with just enough other stuff to hold their shape. Nominally this section is a slight win for lettuce on account of the protein, but in realistic practical terms, it’s a tie.

    In terms of vitamins, celery has more of vitamins B5 and E, while lettuce has more of vitamins A, B1, B2, B3, B6, B7, B9, C, K, and choline. An easy win for lettuce here.

    In the category of minerals, celery has more calcium, copper, and potassium, while lettuce has more iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. So, a fair win for lettuce.

    Adding up the sections makes for an overall win for lettuce; of course, enjoy both, though!

    Want to learn more?

    You might like to read:

    Why You’re Probably Not Getting Enough Fiber (And How To Fix It)

    Take care!

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  • Neuroaffirming care values the strengths and differences of autistic people, those with ADHD or other profiles. Here’s how

    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’ve come a long way in terms of understanding that everyone thinks, interacts and experiences the world differently. In the past, autistic people, people with attention deficit hyperactive disorder (ADHD) and other profiles were categorised by what they struggled with or couldn’t do.

    The concept of neurodiversity, developed by autistic activists in the 1990s, is an emerging area. It promotes the idea that different brains (“neurotypes”) are part of the natural variation of being human – just like “biodiversity” – and they are vital for our survival.

    This idea is now being applied to research and to care. At the heart of the National Autism Strategy, currently in development, is neurodiversity-affirming (neuroaffirming) care and practice. But what does this look like?

    Unsplash

    Reframing differences

    Neurodiversity challenges the traditional medical model of disability, which views neurological differences solely through a lens of deficits and disorders to be treated or cured.

    Instead, it reframes it as a different, and equally valuable, way of experiencing and navigating the world. It emphasises the need for brains that are different from what society considers “neurotypical”, based on averages and expectations. The term “neurodivergent” is applied to Autistic people, those with ADHD, dyslexia and other profiles.

    Neuroaffirming care can take many forms depending on each person’s needs and context. It involves accepting and valuing different ways of thinking, learning and experiencing the world. Rather than trying to “fix” or change neurodivergent people to fit into a narrow idea of what’s considered “normal” or “better”, neuroaffirming care takes a person-centered, strengths-based approach. It aims to empower and support unique needs and strengths.

    girl sits on couch with colourful fidget toy
    Neuroaffirming care can look different in a school or clinical setting. Shutterstock/Inna Reznik

    Adaptation and strengths

    Drawing on the social model of disability, neuroaffirming care acknowledges there is often disability associated with being different, especially in a world not designed for neurodivergent people. This shift focuses away from the person having to adapt towards improving the person-environment fit.

    This can include providing accommodations and adapting environments to make them more accessible. More importantly, it promotes “thriving” through greater participation in society and meaningful activities.

    At school, at work, in clinic

    In educational settings, this might involve using universal design for learning that benefits all learners.

    For example, using systematic synthetic phonics to teach reading and spelling for students with dyslexia can benefit all students. It also could mean incorporating augmentative and alternative communication, such as speech-generating devices, into the classroom.

    Teachers might allow extra time for tasks, or allow stimming (repetitive movements or noises) for self-regulation and breaks when needed.

    In therapy settings, neuroaffirming care may mean a therapist grows their understanding of autistic culture and learns about how positive social identity can impact self-esteem and wellbeing.

    They may make efforts to bridge the gap in communication between different neurotypes, known as the double empathy problem. For example, the therapist may avoid relying on body language or facial expressions (often different in autistic people) to interpret how a client is feeling, instead of listening carefully to what the client says.

    Affirming therapy approaches with children involve “tuning into” their preferred way of communicating, playing and engaging. This can bring meaningful connection rather than compliance to “neurotypical” ways of playing and relating.

    In workplaces, it can involve flexible working arrangements (hours, patterns and locations), allowing different modes of communication (such as written rather than phone calls) and low-sensory workspaces (for example, low-lighting, low-noise office spaces).

    In public spaces, it can look like providing a “sensory space”, such as at large concerts, where neurodivergent people can take a break and self-regulate if needed. And staff can be trained to recognise, better understand and assist with hidden disabilities.

    Combining lived experience and good practice

    Care is neuroaffirmative when it centres “lived experience” in its design and delivery, and positions people with disability as experts.

    As a result of being “different”, people in the neurodivergent community experience high rates of bullying and abuse. So neuroaffirming care should be combined with a trauma-informed approach, which acknowledges the need to understand a person’s life experiences to provide effective care.

    Culturally responsive care acknowledges limited access to support for culturally and racially marginalised Autistic people and higher rates of LGBTQIA+ identification in the neurodivergent community.

    open meeting room with people putting ideas on colourful notes on wall
    In the workplace, we can acknowledge how difference can fuel ideas. Unsplash/Jason Goodman

    Authentic selves

    The draft National Autism Strategy promotes awareness that our population is neurodiverse. It hopes to foster a more inclusive and understanding society.

    It emphasises the societal and public health responsibilities for supporting neurodivergent people via public education, training, policy and legislation. By providing spaces and places where neurodivergent people can be their authentic, unmasked selves, we are laying the foundations for feeling seen, valued, safe and, ultimately, happy and thriving.

    The author would like to acknowledge the assistance of psychologist Victoria Gottliebsen in drafting this article. Victoria is a member of the Oversight Council for the National Autism Strategy.

    Josephine Barbaro, Associate Professor, Principal Research Fellow, Psychologist, La Trobe University

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

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  • Pistachios vs Pine Nuts – Which is Healthier?

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    Our Verdict

    When comparing pistachios to pine nuts, we picked the pistachios.

    Why?

    First looking at the macros, pistachios have nearly 2x the protein while pine nuts have nearly 2x the fat. The fats are healthy in moderation (mostly polyunsaturated, a fair portion of monounsaturated, and a little saturated), but we’re going to value the protein content higher. Also, pistachios have approximately 2x the carbs, and/but nearly 3x the fiber. All in all, we’ll call this section a moderate win for pistachios.

    When it comes to vitamins, pistachios have more of vitamins A, B1, B5, B6, B9, and C, while pine nuts have more of vitamins B2, B3, E, K, and choline. All in all, pistachios are scraping a 6:5 win here, or we could call it a tie if we want to value pine nuts’ vitamins more (due to the difference in how many foods each vitamin is found in, and thus the likelihood of having a deficiency or not).

    In the category of minerals, pistachios have more calcium, copper, potassium, and selenium, while pine nuts have more iron, magnesium, manganese, and zinc. This would be a tie if we just call it 4:4, but what’s worth noting is that while both of these nuts are a good source of most of the minerals mentioned, pine nuts aren’t a very good source of calcium or selenium, so we’re going to declare this section a very marginal win for pistachios.

    Adding up the moderate win, the scraped win, and the barely scraped win, all adds up to a win for pistachios. However, as you might have noticed, both are great so do enjoy both if you can!

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

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Related Posts

  • Science of Yoga – by Ann Swanson
  • The 5 Resets – by Dr. Aditi Nerurkar

    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.

    What this book isn’t: an advice to go on a relaxing meditation retreat, or something like that.

    What this is: a science-based guide to what actually works.

    There’s no need to be mysterious, so we’ll mention that the titular “5 resets” are:

    1. What matters most
    2. Quiet in a noisy world
    3. Leveraging the brain-body connection
    4. Coming up for air (regaining perspective)
    5. Bringing your best self forward

    All of these are things we can easily lose sight of in the hustle and bustle of daily life, so having a system for keeping them on track can make a huge difference!

    The style is personable and accessible, while providing a lot of strongly science-backed tips and tricks along the way.

    Bottom line: if life gets away from you a little too often for comfort, this book can help you keep on top of things with a lot less stress.

    Click here to check out “The 5 Resets”, and take control with conscious calm!

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  • Does Ginseng Increase Testosterone Levels?

    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.

    ❓ Q&A With 10almonds Subscribers!

    Q: You talked about spearmint as reducing testosterone levels, what about ginseng for increasing them?

    A: Hormones are complicated and often it’s not a simple matter of higher or lower levels! It can also be a matter of…

    • how your body converts one thing into another
    • how your body responds (or not) to something according to how the relevant hormone’s receptors are doing
    • …and whether there’s anything else blocking those receptors.

    All this to say: spearmint categorically is an anti-androgen, but the mechanism of action remains uncertain.

    Panax ginseng, meanwhile, is one of the most well-established mysteries in herbal medicine.

    Paradoxically, it seems to improve both male and female hormonal regulation, despite being more commonly associated with the former.

    But it also…

    Bottom line: Panax ginseng is popularly taken to improve natural hormone function, a task at which it appears to excel.

    Scientists are still working out exactly how it does the many things it appears to do.

    Progress has been made, and it clearly is science rather than witchcraft, but there are still far more unanswered questions than resolved ones!

    Don’t Forget…

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  • Moore’s Clinically Oriented Anatomy – by Dr. Anne Argur & Dr. Arthur Dalley

    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.

    Imagine, if you will, Grey’s Anatomy but beautifully illustrated in color and formatted in a way that’s easy to read—both in terms of layout and searchability, and also in terms of how this book presents anatomy described in a practical, functional context, with summary boxes for each area, so that the primary concepts don’t get lost in the very many details.

    (In contrast, if you have a copy of the famous Grey’s Anatomy, you’ll know it’s full of many pages of nothing but tiny dense text, a large amount of which is Latin, with occasional etchings by way of illustration)

    Another way in which this does a lot better than the aforementioned seminal work is that it also describes and discusses very many common variations and abnormalities, both congenital and acquired, so that it’s not just a text of “what a theoretical person looks like inside”, but rather also reflects the diverse reality of the human form (we weren’t made identically in a production line, and so we can vary quite a bit).

    The book is, of course, intended for students and practitioners of medicine and related fields, so what good is it to the lay person? Well, if you ask the average person where the gallbladder is and why we have one, they will gesture in the general direction of the abdomen, and sort of shrug sheepishly. You don’t have to be that person 🙂

    Bottom line: if you’d like to know your acetabulum from your zygomatic arch, this is the best anatomy book this reviewer has yet seen.

    Click here to check out Moore’s Clinically Oriented Anatomy, and prepare to be amazed!

    PS: this one is expensive, but consider it a fair investment in your personal education, if you’re serious about it!

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