The Procrastination Cure – by Jeffery Combs

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Why do we procrastinate? It’s not usually because we are lazy, and in fact we can often make ourselves very busy while procrastinating. And at some point, the bad feelings about procrastinating become worse than the experience of actually doing the thing. And still we often procrastinate. So, why?

Jeffery Combs notes that the reasons can vary, but generally fall into six mostly-distinct categories. He calls them:

  1. The neurotic perfectionist
  2. The big deal chaser
  3. The chronic worrier
  4. The rebellious rebel
  5. The drama addict
  6. The angry giver

These may overlap somewhat, but the differences are important when it comes to differences of tackling them.

Giving many illustrative examples, Combs gives the reader all we’ll need to know which category (or categories!) we fall into.

Then, he draws heavily on the work of Dr. Albert Ellis to find ways to change the feelings that we have that are holding us back.

Those feelings might be fear, shame, resentment, overwhelm, or something else entirely, but the tools are in this book.

A particular strength of this book is that it takes an approach that’s essentially Rational Emotive Behavior Therapy (REBT) repackaged for a less clinically-inclined audience (Combs’ own background is in marketing, not pyschology). Thus, for many readers, this will tend to make the ideas more relatable, and the implementations more accessible.

Bottom line: if you’ve been meaning to figure out how to beat your procrastination, but have been putting it off, now’s the time to do it.

Click here to check out The Procrastination Cure sooner rather than later!

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  • 5 Steps To Quit Sugar Easily

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    Sugar is one of the least healthy things that most people consume, yet because it’s so prevalent, it can also be tricky to avoid at first, and the cravings can also be a challenge. So, how to quit it?

    Step by step

    Dr. Mike Hansen recommends the following steps:

    • Be aware: a lot of sugar consumption is without realizing it or thinking about it, because of how common it is for there to be added sugar in things we might purchase ready-made, even supposedly healthy things like yogurts, or easy-to-disregard things like condiments.
    • Recognize sugar addiction: a controversial topic, but Dr. Hansen comes down squarely on the side of “yes, it’s an addiction”. He wants us to understand more about the mechanics of how this happens, and what it does to us.
    • Reduce gradually: instead of going “cold turkey”, he recommends we avoid withdrawal symptoms by first cutting back on liquid sugars like sodas, juices, and syrups, before eliminating solid sugar-heavy things like candy, sugar cookies, etc, and finally the more insidious “why did they put sugar in this?” added-sugar products.
    • Find healthy alternatives: simple like-for-like substitutions; whole fruits instead of juices/smoothies, for example. 10almonds tip: stuffing dates with an almond each makes it very much like eating chocolate, experientially!
    • Manage cravings: Dr. Hansen recommends distraction, and focusing on upping other healthy habits such as hydration, exercise, and getting more vegetables.

    For more on each of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

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    Take care!

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  • Hazelnuts vs Almonds – 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 hazelnuts to almonds, we picked the almonds.

    Why?

    It’s closer than you might think! But we say almonds do come out on top.

    In terms of macronutrients, almonds have notably more protein, while hazelnuts have notably more fat (healthy fats, though). Almonds are also higher in both carbs and fiber. Looking at Glycemic Index, hazelnuts’ GI is low and almonds’ GI is zero. We could call the macros category a tie, but ultimately if we need to prioritize any of these things, it’s protein and fiber, so we’ll call this a nominal win for almonds.

    When it comes to vitamins, hazelnuts have more of vitamins B1, B5, B6, B9 C, and K. Meanwhile, almonds have more of vitamins B2, B3, E, and choline. So, a moderate win for hazelnuts.

    In the category of minerals, almonds retake the lead with more calcium, magnesium, phosphorus, potassium, selenium, and zinc, while hazelnuts boast more copper and manganese. A clear win for almonds.

    Adding up the categories, this makes for a marginal win for almonds. Of course, both of these nuts are very healthy (assuming you are not allergic), and best is to enjoy both if possible.

    Want to learn more?

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  • Minimize Aging’s Metabolic Slump

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝I know that metabolism slows with age, are there any waypoints or things to look out for? I don’t know whether I should be eating less, or doing less, or taking some other approach entirely. What’s recommended?❞

    Age and sex count for a lot with this one! As metabolism is in large part directed by hormones:

    • For men, declining testosterone (often from around 45 onwards) can result in a metabolic slump
    • For women, declining estrogen with the menopause does have an effect, but progesterone is the bigger factor for metabolism in the sense you are talking about.

    In both cases, simply taking more of those hormones can often help, but please of course speak with an endocrinologist if that seems like a possible option for you, as your circumstances (and physiology) may vary.

    If you’d like to go to that conversation well-armed with information, here are some good starting points, by the way:

    And if you’re wondering about the natural vs pharmaceutical approaches…

    About your metabolic base rate

    We tend to think of “fast metabolism good, slow metabolism bad”, and that’s a reasonable general premise… but it’s not necessarily always so.

    After all, if you could double your metabolism and keep it there all the time, without changing anything else, well… You’ve heard the phrase “burning the candle at both ends”? So, having at least some downtime is important too.

    See for example: Sleep Deprivation & Diabetes Risk

    What’s critical, when it comes to base metabolic rate, is that your body must be capable of adequately processing what you are putting into it. Because if your body can’t keep up with the input, it’ll just start storing the excess chemical energy in the quickest and easiest way possible.

    …which is a fast track to metabolic disorder in general and type 2 diabetes in particular. For more on the science and mechanics of this, see:

    How To Prevent And Reverse Type 2 Diabetes

    As for portion sizes…

    Your body knows what you need, so listen to it. There is no external source of knowledge that can tell you how much food you need better than your own body itself can tell you.

    You may be wondering “how exactly do I listen to my body, though?”, in which case, check out:

    The Kitchen Doctor: Interoception & Mindful Eating

    As for exercise…

    When you exercise, your metabolic rate temporarily increases. After most kinds of exercise, your metabolism slumps again afterwards to compensate.

    There are two ways to avoid this:

    …which makes it pretty effective indeed

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Related Posts

  • The Mind-Gut Connection – by Dr. Emeran Mayer
  • Death by Sitting – by Carolyne Thompson

    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.

    You may be wondering: is this a lot of words to say “sit down less”?

    And the answer is: there’s a lot more in here than that. Of course, yes, “sit down less” is an important take-away, but there’s a lot about the specific problems caused by sitting in chairs, the health risks are that are increased and how, and the early warning signs to watch out for.

    After these chapters of woe, most of the book is given over to solutions; about taking standing and walking breaks, tying movement to productivity, why exercise alone is not enough to offset the damage of sitting, relearning ergonomic posture in the context of mitigating the harm, psychological shifts to break the habit of sitting, redefining social norms around sitting and socializing, rewiring one’s body and retraining better movements as well as postures to always immediately move out of if one finds oneself in, and much much more.

    The style is light and easy to read, while still including scientific research as appropriate along with practical, actionable advice.

    Bottom line: if you’d like to do better for your body than slowly killing it for however many hours a day, then this book has a wealth of advice far beyond the obvious (but important!) “sit less”.

    Click here to check out Death By Sitting, and get living!

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  • What causes the itch in mozzie bites? And why do some people get such a bad reaction?

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    Are you one of these people who loathes spending time outdoors at dusk as the weather warms and mosquitoes start biting?

    Female mosquitoes need blood to develop their eggs. Even though they take a tiny amount of our blood, they can leave us with itchy red lumps that can last days. And sometimes something worse.

    So why does our body react and itch after being bitten by a mosquito? And why are some people more affected than others?

    Arthur Poulin/Unsplash

    What happens when a mosquito bites?

    Mosquitoes are attracted to warm blooded animals, including us. They’re attracted to the carbon dioxide we exhale, our body temperatures and, most importantly, the smell of our skin.

    The chemical cocktail of odours from bacteria and sweat on our skin sends out a signal to hungry mosquitoes.

    Some people’s skin smells more appealing to mosquitoes, and they’re more likely to be bitten than others.

    Once the mosquito has made its way to your skin, things get a little gross.

    The mosquito pierces your skin with their “proboscis”, their feeding mouth part. But the proboscis isn’t a single, straight, needle-like tube. There are multiple tubes, some designed for sucking and some for spitting.

    Once their mouth parts have been inserted into your skin, the mosquito will inject some saliva. This contains a mix of chemicals that gets the blood flowing better.

    There has even been a suggestion that future medicines could be inspired by the anti-blood clotting properties of mosquito saliva.

    A pale brown mosquito
    A common pest mosquito around the world, Culex quinquefasciatus. Cameron Webb (NSW Health Pathology), CC BY

    It’s not the stabbing of our skin by the mosquito’s mouth parts that hurts, it’s the mozzie spit our bodies don’t like.

    Are some people allergic to mosquito spit?

    Once a mosquito has injected their saliva into our skin, a variety of reactions can follow. For the lucky few, nothing much happens at all.

    For most people, and irrespective of the type of mosquito biting, there is some kind of reaction. Typically there is redness and swelling of the skin that appears within a few hours, but often more quickly, after just a few minutes.

    Occasionally, the reaction can cause pain or discomfort. Then comes the itchiness.

    Some people do suffer severe reactions to mosquito bites. It’s a condition often referred to as “skeeter syndrome” and is an allergic reaction caused by the protein in the mosquito’s saliva. This can cause large areas of swelling, blistering and fever.

    The chemistry of mosquito spit hasn’t really been well studied. But it has been shown that, for those who do suffer allergic reactions to their bites, the reactions may differ depending on the type of mosquito biting.

    We all probably get more tolerant of mosquito bites as we get older. Young children are certainly more likely to suffer more following mosquito bites. But as we get older, the reactions are less severe and may pass quickly without too much notice.

    How best to treat the bites?

    Research into treating bites has yet to provide a single easy solution.

    There are many myths and home remedies about what works. But there is little scientific evidence supporting their use.

    The best way to treat mosquito bites is by applying a cold pack to reduce swelling and to keep the skin clean to avoid any secondary infections. Antiseptic creams and lotions may also help.

    There is some evidence that heat may alleviate some of the discomfort.

    It’s particularly tough to keep young children from scratching at the bite and breaking the skin. This can form a nasty scab that may end up being worse than the bite itself.

    Applying an anti-itch cream may help. If the reactions are severe, antihistamine medications may be required.

    To save the scratching, stop the bites

    Of course, it’s better not to be bitten by mosquitoes in the first place. Topical insect repellents are a safe, effective and affordable way to reduce mosquito bites.

    Covering up with loose fitted long sleeved shirts, long pants and covered shoes also provides a physical barrier.

    Mosquito coils and other devices can also assist, but should not be entirely relied on to stop bites.

    There’s another important reason to avoid mosquito bites: millions of people around the world suffer from mosquito-borne diseases. More than half a million people die from malaria each year.

    In Australia, Ross River virus infects more than 5,000 people every year. And in recent years, there have been cases of serious illnesses caused by Japanese encephalitis and Murray Valley encephalitis viruses.

    Cameron Webb, Clinical Associate Professor and Principal Hospital Scientist, University of Sydney

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

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  • Apples vs Carrots – 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 apples to carrots, we picked the carrots.

    Why?

    Both are sweet crunchy snacks, both rightly considered very healthy options, but one comes out clearly on top…

    Both contain lots of antioxidants, albeit mostly different ones. They’re both good for this.

    Looking at their macros, however, apples have more carbs while carrots have more fiber. The carb:fiber ratio in apples is already sufficient to make them very healthy, but carrots do win.

    In the category of vitamins, carrots have many times more of vitamins A, B1, B2, B3, B5, B6, B9, C, E, K, and choline. Apples are not higher in any vitamins.

    In terms of minerals, carrots have a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Apples are not higher in any minerals.

    If “an apple a day keeps the doctor away”, what might a carrot a day do?

    Want to learn more?

    You might like to read:

    Sugar: From Apples to Bees, and High-Fructose C’s

    Take care!

    Don’t Forget…

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