The Real Way To Eat More Veg If You Don’t Like Veg
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Let us start by assuming you’re aware you can blend them into a soup. Juicing is also an option.
Turning vegetables into a liquid will keep most of their nutrients, but be aware that soup-ifying will lose some fiber, and juicing will lose all (or nearly all) of the fiber.
See also: Can you drink your fruit and vegetables? How does juice compare to the whole food?
If you do opt for juicing, please have it alongside something that’s not juice, because otherwise it will wreak havoc on your gut:
3 Day Juice Fasting? Not So Fast!
…not to mention your blood sugar levels:
Fruit Is Healthy; Juice Isn’t (Here’s Why)
For a deeper dive into the physiology of why that happens, check out: Which Sugars Are Healthier, And Which Are Just The Same?
Ask yourself one question
No, this isn’t about whether you feel lucky. Rather, the question is:
Why don’t you like veg?
To be clear, this is not challenging you to justify your dislike. Your likes and dislikes require no justification; they simply are.
But! It is important, to be able to proceed with this, for you to understand what it is about veg that you don’t like.
- For some people it’s the flavors (in which case cooking vigorously will kill most flavors)
- For some it’s the lack of flavors (in which case, time to go light on the cooking, heavy on the seasoning)
- For some, it’s the textures (needing them to not be soft)
- For some, it’s the textures (needing them to not be varied)
- For some, it’s about needing to do too much prep (needing something easier)
With regard to “too much flavor”, as we say, that’s easy; just cook it more and the flavor will go. Yes, you’ll probably lose some nutrients too, but you’ll still get some.
With regard to “not enough flavor”, then by all means cook them less, where safely possible (for example, potatoes are poisonous raw, so please still cook those). See also:
Make Your Vegetables Work Better Nutritionally ← this is about which veg you should cook more or less or differently, for optimal nutrients
And to add the healthiest extra flavors of all: Our Top 5 Spices: How Much Is Enough For Benefits?
With regard to needing them to not be soft, most are good raw, e.g. carrots, celery, bell peppers, cucumber, as some top items.
Remember also that salad doesn’t have to have soft leaves! You can make it out of anything you want; nobody can stop you!
See for example: Supergreen Superfood Salad Slaw ← so very crunchy!
If you are cooking, though, remember that you can choose vegetables will stay crunchy if cooked lightly (for example just quickly stir-frying), such as sugarsnap peas, cabbage, water chestnuts, Brussels sprouts (slice them!), bamboo shoots, etc.
With regard to needing the textures to not be varied, that usually means making them soft, and simply means cooking them generously. It’s possible that you might not like the smell of some vegetables while cooking (cruciferous vegetables are a common one for this complaint), so you might want to just skip those ones.
There are also ways of getting in things that are soft and homogenous without cooking, so such hummus, guacamole, and other similar dips!
With regard to needing it to require less prep, buy things ready-prepped as much as you can! Get in that frozen veg, or canned, it’s all good. Or even just ready-prepared stir-fry veg that you just need to toss into a wok.
We’ll tell you an extra secret: you can even literally just order take-out of your favorite vegetable dishes. Yes, there’ll probably be a bit more salt and maybe even sugar than you might use at home, but you’re getting vegetables in, and a positive attitude to diet (i.e., focusing on what to include, rather than what to exclude) will almost always result in the heathiest balance.
Also, getting things ready mixed (e.g. mixed frozen veg over separate) also cuts down on prep time and things you need to do. similarly, some of the things we mentioned earlier are zero-prep if bought ready-made, e.g. the hummus, guacamole, etc.
Still not a fan of veg?
All is not lost. As it turns out, fruit and vegetable extracts are still beneficial even in supplement form!
See: Are Fruit & Vegetable Extract Supplements Worth It?
Take care!
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Banana vs Cherries – Which is Healthier?
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Our Verdict
When comparing bananas to cherries, we picked the bananas.
Why?
Both are great! But…
In terms of macros, bananas have nearly 2x the fiber and a little under 2x the carbs, winning this category.
In the category of vitamins, bananas have more of vitamins B1, B2, B3, B5, B6, B7, B9, and E, while cherries have more of vitamins A, C, and K, giving bananas an 8:3 victory here.
Looking at minerals, bananas have more magnesium, manganese, phosphorus, potassium, selenium, and zinc, while cherries have more calcium, copper, and iron, giving bananas a 6:3 win in this round.
In other considerations, cherries have more polyphenols, especially sour cherries which also have some other beneficial phytochemical qualities (see the “learn more” link below) that appear to be unique to cherries, so they win a round finally.
Adding up the sections makes for a clear overall win for bananas, but by all means enjoy either or both, as diversity is good!
Want to learn more?
You might like:
Cherries’ Very Healthy Wealth Of Benefits!
Enjoy!
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Spoon-Fed – by Dr. Tim Spector
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Dr. Spector looks at widespread beliefs about food, and where those often scientifically disproven beliefs come from. Hint, there’s usually some manner of “follow the money”.
From calorie-counting to cholesterol content, from fish to bottled water, to why of all the people who self-report having an allergy, only around half turn out to actually have one when tested, Dr. Spector sets the record straight.
The style is as very down-to-earth and not at all self-aggrandizing; the author acknowledges his own mistakes and limitations along the way. In terms of pushing any particular agenda, his only agenda is clear: inform the public about bad science, so that we demand better science going forwards. Along the way, he gives us lots of information that can inform our personal health choices based on better science than indiscriminate headlines wildly (and sometimes intentionally) misinterpreting results.
Read this book, and you may find yourself clicking through to read the studies for yourself, next time you see a bold headline.
Bottom line: this book looks at a lot of what’s wrong with what a lot of people believe about healthy eating. Regular 10almonds readers might not find a lot that’s new here, but it could be a great gift for a would-be health-conscious friend or relative
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Wouldn’t It Be Nice To Have Regenerative Superpowers?
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The Best-Laid Schemes of Mice and Medical Researchers…
This is Dr. Ellen Heber-Katz. She’s an internationally-renowned immunologist and regeneration biologist, but her perhaps greatest discovery was accidental.
Unlike in Robert Burns’ famous poem, this one has a happy ending!
But it did involve the best-laid schemes of mice and medical researchers, and how they did indeed “gang gagly“ (or in the English translation, “go awry”).
How it started…
Back in 1995, she was conducting autoimmune research, and doing a mouse study. Her post-doc assistant was assigned to punch holes in the ears of mice that had received an experimental treatment, to distinguish them from the control group.
However, when the mice were later checked, none of them had holes (nor even any indication there ever had been holes punched)—the experiment was ruined, though the post-doc swore she did her job correctly.
So, they had to start from scratch in the new year, but again, a second batch of mice repeated the trick. No holes, no wounds, no scarring, not disruption to their fur, no damage to the cartilage that had been punched through.
In a turn of events worthy of a superhero origin story, they discovered that their laboratory-made autoimmune disease had accidentally given the mice super-healing powers of regeneration.
In the animal kingdom, this is akin to a salamander growing a new tail, but it’s not something usually found in mammals.
Read: A New Murine Model for Mammalian Wound Repair and Regeneration
How it’s going…
Dr. Heber-Katz and colleagues took another 20 years of work to isolate hypoxia-inducible factor-1a (HIF-1a) as a critical molecule that, if blocked, would eliminate the regenerative response.
Further, a drug (which they went on to patent), 1,4-dihydrophenonthrolin-4-one-3-carboxylic acid (1,4-DPCA), chemically induced this regenerative power:
See: Drug-induced regeneration in adult mice
Another 5 years later, they found that this same drug can be used to stimulate the regrowth of bones, too:
And now…
The research is continuing. Here’s the latest, a little over a month ago:
Epithelial–mesenchymal transition: an organizing principle of mammalian regeneration
Regrowing nerves has also been added into the list of things the drug can do.
What about humans?
Superpowered mice are all very well and good, but when can we expect this in humans?
The next step is testing the drug in larger animals, which she hopes to do next year, followed eventually by studies in humans.
Read the latest:
Regrowing nerves and healing without scars? A scientist’s career-long quest comes closer to fruition
Very promising!
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Migraine is more than just a headache. A neurologist explains the 4 stages
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A migraine attack is not just a “bad headache”.
Migraine is a debilitating neurological condition which can cause nausea, vomiting, and sensitivity to light or sound, in addition to severe headaches.
Migraine affects roughly five million Australians, but few people understand the different stages of a migraine attack.
Knowing the four distinct phases can help you recognise the symptoms and manage pain at each stage.
Karolina Grabowska/Pexels Phase 1: Premonitory
The first phase of migraine development is the “premonitory” or “prodrome” phase. It functions like a warning period which begins 24 to 48 hours before a migraine attack fully sets in.
The premonitory phase has a lot to do with the hypothalamus. The hypothalamus is the part of the brain which regulates key functions such as body temperature, appetite, mood and sleep.
When a person experiences a migraine attack, their hypothalamus becomes abnormally activated. The hypothalamus is connected to other parts of the brain with different functions, so this abnormal activation can also disrupt how those parts function.
This can lead to symptoms such as poor concentration, food cravings, irritability and insomnia. If you notice these early signs, you’re more likely to “catch” the start of a migraine attack and be able to treat it early.
Phase 2: Aura
The second phase of a migraine attack is called “aura”. Aura refers to various neurological symptoms which affect your vision, speech or ability to feel sensations. Visual auras, which mainly affect your vision, are the most common kind.
Visual aura symptoms can include seeing flashing lights, swirling shapes or blind spots. A sensory aura can lead to numbness or tingling in your face or limbs. In severe cases, people may even have trouble speaking.
Research suggests a process called cortical spreading depression contributes to aura symptoms. During this process, a wave of electrical activity spreads very slowly through the brain and can impact how certain brain regions function.
Only 30% of people experience migraine with aura.
Phase 3: Headache
The third phase of a migraine attack is the headache. This is when people typically experience a throbbing or pulsating headache, alongside other symptoms like nausea and sensitivity to light and sound.
This phase usually lasts between four and 72 hours if untreated.
When different brain networks become activated during a migraine attack, other symptoms can develop in addition to headache.
When the medulla or “vomit centre” of the brain is abnormally activated, it can lead to nausea and vomiting.
The trigeminal nerve, the nerve which allows you to feel sensations on your face, can also become abnormally activated. This causes the release of chemicals which may be perceived by the brain as pain.
One of these chemicals is a protein called calcitonin gene-related peptide (CGRP). Some injectable types of migraine medication block this protein to reduce pain.
Phase 4: Postdrome
The fourth and final phase is the “postdrome”. It is also known as the “migraine hangover”.
During this recovery phase, your brain is working hard to return to its normal functioning. That is why you may feel even more fatigued or have difficulty concentrating after a migraine attack.
So, how can I manage a migraine attack?
It helps to know the symptoms and stages of migraine development.
If you have predictable symptoms, particularly during the premonitory phase, it’s best to carry pain medications or anti-nausea tablets with you. That way you can treat early symptoms as soon as they arise. It can also be a sign to rest, ideally before the headache phase sets in.
In the aura phase, taking migraine-specific pain medications such as triptans, aspirin or anti-inflammatory pain killers may stop the headache phase from starting.
If you have more than four migraine attacks each month, you may also consider taking preventive medications. These are usually daily tablets which help control the baseline level of head pain you experience. Injectable options are also available.
Finally, don’t ignore the postdrome phase. If you push yourself too hard during this recovery period, you may experience overlapping migraine attacks. This is when one migraine attack starts before the last one resolves itself. Overlapping migraine attacks are much harder to treat.
You may also experience other symptoms related to the migraine attack. These can include dizziness, neck pain, or ringing in the ears. If you have any of these additional symptoms, you should consult your neurologist to check they are not caused by a more serious underlying condition.
And if you are a woman who experiences migraine with aura, speak to your doctor before starting hormone-based contraception. This is because you may need different treatment than someone who does not experience aura symptoms.
By understanding the different phases and symptoms of migraine, you will be better equipped to tackle any future attacks that come.
Lakshini Gunasekera, PhD Candidate in Neurology, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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How Immunity Really Works & Why Certain People Keep Getting Sick
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Dr. Ashley Froese explains how it’s mostly not about “boosting” the immune system:
What makes the biggest difference
For most people most of the time, immune systems usually don’t fail because they are weak, but rather, they fail because they become confused, exhausted, or distracted. For this reason, “boosting” is usually the wrong framing.
In few words: immune dysfunction is more often about regulation, energy, and focus rather than raw strength.
- The first breakdown is immune confusion. Rather than being weak, the immune system can lose its ability to tell what is dangerous and what is harmless. Chronic stress signals such as elevated cortisol, poor sleep, and inflammatory eating patterns keep the system constantly activated, like a smoke alarm that goes off every time you so much as think about making toast. Over time, this incessant immune activation wastes resources, fuels chronic inflammation or autoimmune reactions, and makes the immune response less effective when a real infection appears.
- The second breakdown is immune exhaustion. Immune responses require large amounts of cellular energy, particularly ATP produced by your mitochondria. When energy is depleted by chronic stress and inflammation, infections linger, recovery slows, and dormant viruses can reactivate. Blood tests may even come back normal, but the immune system lacks the energy to deploy its strongest defenses, much like a phone that shuts down battery-heavy functions when its battery is nearly empty.
- The third breakdown is immune distraction. This one builds on from the previous two, and occurs because even with enough energy, the immune system can fail if it is constantly responding to background problems instead of true threats. A damaged gut barrier is a common example, allowing toxins, bacteria, and food fragments to leak into the bloodstream and continuously trigger immune activity. This constant cleanup diverts attention away from exogenous pathogens, allowing viruses and other infections to slip in and take hold, while the immune system is busy managing ongoing internal battles.
So, what to do about this?
- Reduce chronic inflammation to negligible (e.g. eat an anti-inflammatory diet, and don’t take recreational inflammatory substances like alcohol)
- Get adequate rest. Not just sleep, but also just relaxing downtime. This is important too, for your body to receive the signal “it is safe to spend some resources on maintenance, because we are not in crisis mode”.
- Look after your more general health, including prioritizing gut health, since a lot of things (good or bad) start there. We sometimes say you can’t have good brain health without good heart health, and that’s true, but you can’t have either without good gut health.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Why Some People Get Sick More (And How To Not Be One Of Them) ← for a very prophylactic approach
Take care!
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The Epigenetics Revolution – by Dr. Nessa Carey
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If you enjoyed the book “Inheritance” that we reviewed a couple of days ago, you might love this as a “next read” book. But you can also just dive straight in here, if you like!
This one, as the title suggests, focuses entirely on epigenetics—how our life events can shape our genetic expression, and that of our descendants. Or to look at it in the other direction, how our genetic expression can be shaped by the life experiences of, for example, our grandparents.
The style of this book is very much pop-science, but contains a lot of information from hard science throughout. We learn not just about longitudinal population studies as one might expect, but also about the intricacies of DNA methylation and histone modifications, for example.
Depending on your outlook, you may find some of this very bleak (“great, I am shackled by what my grandparents did”) or very optimism-inducing (“oh wow, I’m not nearly so constrained by genetics as I thought; this stuff is so malleable!”). This is also the same author who wrote “Hacking The Code of Life“, by the way, but we’ll review that another day.
Bottom line: this book is the best one-shot primer on epigenetics that this reviewer has read (you may be wondering how many that is, and the answer is… about seven or so? I’m not good at counting).
Click here to check out The Epigenetics Revolution, and learn how dynamic you really are!
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