Think Again – by Adam Grant
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Warning: this book may cause some feelings of self-doubt! Ride them out and see where they go, though.
It was Socrates who famously (allegedly) said “ἓν οἶδα ὅτι οὐδὲν οἶδα”—”I know that I know nothing”.
Adam Grant wants us to take this philosophy and apply it usefully to modern life. How?
The main premise is that rethinking our plans, answers and decisions is a good thing… Not a weakness. In contrast, he says, a fixed mindset closes us to opportunities—and better alternatives.
He wants us to be sure that we don’t fall into the trap of the Dunning-Kruger Effect (overestimating our abilities because of being unaware of how little we know), but he also wants us to rethink whole strategies, too. For example:
Grant’s approach to interpersonal conflict is very remniscent of another book we might review sometime, “Aikido in Everyday Life“. The idea here is to not give in to our knee-jerk responses to simply retaliate in kind, but rather to sidestep, pivot, redirect. This is, admittedly, the kind of “rethinking” that one usually has to rethink in advance—it’s too late in the moment! Hence the value of a book.
Nor is the book unduly subjective. “Wishy-washiness” has a bad rep, but Grant gives us plenty in the way of data and examples of how we can, for example, avoid losses by not doubling down on a mistake.
What, then, of strongly-held core principles? Rethinking doesn’t mean we must change our mind—it simply means being open to the possibility in contexts where such makes sense.
Grant borrows, in effect, from:
❝Do the best you can until you know better. Then when you know better… do better!❞
So, not so much undercutting the principles we hold dear, and instead rather making sure they stand on firm foundations.
All in all, a thought-provokingly inspiring read!
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Skincare Habits To Stop
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Dr. Sam Ellis, dermatologist, explains:
Mistakes to avoid
There are quite a number of things that many people do that unintentionally sabotage their skin health; here’s what to do about that:
- stop overexfoliating your skin: many people exfoliate too often, leading to redness, breakouts, and dullness instead of the desired glow; Dr. Ellis recommends removing exfoliants and actives for at least two weeks, then reintroduce exfoliants just 1–2 times a week based on your skin’s needs.
- how to exfoliate properly: use gentler products like mandelic acid serums for sensitive skin, or stronger ones like glycolic acid peels less frequently; always balance with moisturizers and avoid combining with retinoids on the same night.
- stop constantly changing your skincare routine: your skin needs consistency to respond well; using the same few products long-term is more effective than always trying the latest thing—only make changes for major climate shifts.
- stop picking at your skin: picking causes scarring, red or brown marks, and prolongs healing; instead, use hydrocolloid pimple patches to protect and heal blemishes faster and reduce the urge to pick. She also advises that supplementing with n-acetyl cysteine (NAC) can help reduce compulsive skin picking behavior.
- stop smoking and reduce* alcohol: both accelerate skin aging, dullness, dehydration, and wrinkles; cutting back or stopping can make a visible difference in skin appearance.
- don’t sleep in your makeup: this prevents your skin from recovering overnight and can clog pores; even just removing makeup without applying other skincare is better than leaving it on—micellar water is gentler than makeup wipes and recommended.
- stop skimping on sunscreen: most people underapply it; aim for two full finger lengths or ¼ teaspoon for proper coverage; if textures bother you, try lightweight non-greasy oil-based sunscreens.
*She says “reduce”, we’d advise “stop”. The fact that drinking alcohol is still considered socially normal, while smoking is not, does not change the fact that just like smoking, the only safe amount of alcohol is zero.
For more on each of these things, enjoy:
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Want to learn more?
You might also like:
The Evidence-Based Skincare That Beats Product-Specific Hype
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Yoga Anatomy – by Leslie Kaminoff & Amy Matthews
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First and foremost this is what you would expect it to be from the title: a guide to human anatomy in the context of yoga.
What sets it apart from many books of its genre is its holistic approach, considering the importance of factors ranging from the tiny (e.g. how a nerve connects) to the huge (e.g. your body’s relationship to the gravitational field of the planet).
The illustrations throughout are very clear; ink drawings with color added to highlight parts, and often attention given to aspects that are commonly neglected—for example that we are made of more things than just muscles and bones, and what happens to the various internal organs is often relevant too!
Similarly, oft-forgotten muscles and joints get the attention they are due. For example, did you know the diaphragm affects over a hundred joints? It’s obvious when you think about it, but without a reason to do so, it’s easy to forget that the diaphragm even is a muscle, or that many of the joints near it are indeed joints. So, it takes on extra importance when the authors discuss how breathing affects the practice of a given posture—and conversely, how practice of a given posture affects breathing.
There is also discussion of the philosophy of yoga throughout, but the greatest value of the book is surely the better understanding of the biomechanics involved in yoga practice.
Bottom line: if you’re interested in yoga and would like to be better-informed with regard to what’s actually going on with your body, then this is a great book for you.
Click here to check out Yoga Anatomy, and get to grips with the anatomy of yoga!
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Cottage cheese is back and all over TikTok. Two dietitians explain why social media’s obsessed
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You might remember cottage cheese from your childhood. Back then, it was considered “diet food”. You ate it out of the tub, with celery or spread it on crackers for a low-calorie snack. Then cottage cheese went out of fashion.
But cottage cheese is having a resurgence. In recent months, Google searches for “cottage cheese” have risen to the highest levels since 2004.
Social media influencers have been promoting its benefits on TikTok and Instagram with hashtags such as #cottagecheese, #cottagecheeseforlife, and #cottagecheeserecipe. Sales of cottage cheese around the world have skyrocketed.
Let’s see why cottage cheese is having such a moment.
Karolina Kaboompics/Pexels What is cottage cheese?
Cottage cheese is a fresh dairy cheese product with a mild flavour and a slightly tangy taste. It is made by curdling cow’s milk, then draining the whey, leaving behind the curds. These curds are usually small and lumpy, and the texture can vary from creamy to dry, depending on the amount of whey left in the cheese.
The term “cottage cheese” is said to have originated because the cheese was generally made in cottage-type houses from leftover milk, after making butter.
Cottage cheese is cheap, costing about A$12 per kilogram in the supermarket, similar to ricotta cheese.
It’s also surprisingly simple to make at home using freely available recipes. All you need is milk, salt and a splash of vinegar.
We’re using cottage cheese in new ways
It’s difficult to know what started the latest cottage cheese trend. But the creativity of social media means people are sharing alternative ways to use cottage cheese, changing people’s views from it being boring and lacking flavour to it being versatile and healthy.
People are spreading cottage cheese on toast and using it to make dishes such as porridge, dips, salads, bread and flatbreads. They’re using it in cakes and scones, and in desserts such as mousse and ice cream.
Is cottage cheese healthy?
Compared with other cheeses, cottage cheese is low in fat and therefore energy (kilojoules or kJ). This makes it a smart choice for people looking to cut down on their daily energy intake.
For example, 100 grams of cottage cheese contains about 556kJ. The same amount of cheddar contains 1,254kJ and parmesan 1,565kJ.
Many cheeses are rich in protein but they often contain higher amounts of kilojoules due to their fat content. But cottage cheese has substantial amounts of protein with fewer kilojoules.
This makes cottage cheese an ideal option for people aiming to maximise their protein intake without eating large amounts of kilojoules.
Some 100g of cottage cheese provides 17g protein. This is about the same found in three eggs, 60g chicken breast or 320 millilitres (about 300g) full-fat yoghurt.
People are sharing images of their cottage cheese creations on TikTok and Instagram. New Africa/Shutterstock Cottage cheese also contains high levels of vitamin B12 (important for healthy brain function), riboflavin (supports healthy skin and eyes), phosphorus (helps build strong bones and teeth) and folate (essential for cell growth).
However, cottage cheese is lower in calcium compared with other cheeses. It contains just 89 milligrams per 100g. This compares with parmesan (948mg), haloumi (620mg) and ricotta (170mg).
You’ve convinced me. How can I use cottage cheese?
Beyond its excellent nutrition profile, the resurgence of cottage cheese is enabling people to experiment in the kitchen. Its neutral flavour and varied textures – ranging from smooth to chunky – makes it suitable for a range of dishes, from sweet to savoury.
TikTok and Instagram have some great recipes. You could start with an old faithful recipe of celery and cottage cheese, and work your way towards new options such as cottage cheese ice cream.
The healthiest recipes will be those that combine cottage cheese with wholefoods such as fruits, vegetables, nuts and seeds, and lean protein sources.
For instance, you can make a cottage cheese wrap then fill it with vegetables and a lean source of protein (such as chicken or fish).
Other combinations include cottage cheese salad dressings, vegetable dips and egg salads.
Cottage cheese’s rise in popularity is well deserved. Including more cottage cheese in your diet is a smart choice for getting a high dose of protein without adding processed ingredients or too much energy. Embrace the trend and get creative in the kitchen.
Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Apricot vs Cantaloupe – Which is Healthier?
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Our Verdict
When comparing apricots to cantaloupe, we picked the apricots.
Why?
In terms of macros, apricots have 2x the fiber, for slightly more carbs and protein, winning in this first category.
In the category of vitamins, apricots have more of vitamins B2, B5, B7, E, and K, while cantaloupe has more of vitamins A, B1, B6, B9, and C, which would be a 5:5 tie, but it’s worth noticing the outlier that is the huge margin of difference when it comes to apricots having nearly 17x more vitamin E, so we say apricots win this round.
Looking at minerals, apricots have more calcium, copper, iron, manganese, phosphorus, and zinc, while cantaloupe has more magnesium, potassium, and selenium yielding a tidy 6:3 win to apricots here.
In other considerations, apricots are much higher in polyphenols, and also have some specific anticancer properties that cantaloupe can’t boast, so that’s another round in apricots’ favor.
Adding up the sections makes for a clear overall win for apricots, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
Top 8 Fruits That Prevent & Kill Cancer
Enjoy!
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How To Keep Warm (Without Sweat Patches!)
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
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 saw an advert on the subway for a pillow spray that guarantees a perfect night’s sleep. What does the science say about smells/sleep?❞
That is certainly a bold claim! Unless it’s contingent, e.g. “…or your money back”. Because otherwise, it absolutely cannot guarantee that.
There is some merit:
❝Odors can modulate the latency to sleep onset, as well as the quality and duration of sleep. Olfactory modulation of sleep may be mediated by direct synaptic interaction between the olfactory system and sleep control nuclei, and/or indirectly through odor modulation of arousal and respiration.
Such modulation appears most heavily influenced by past associations and expectations about the odor, beyond any potential direct physicochemical effect❞
Source: Reciprocal relationships between sleep and smell
Translating that from sciencese:
Sometimes we find pleasant smells relaxing, and placebo effect also helps.
That “any potential direct physiochemical effect”, though, when it does occur, is things like this…
Read: Odor blocking of stress hormone responses
…but that’s a mouse study, and those odors may only work to block three specific mouse stress responses to three specific stressors: physical restraint, predator odor, and male–male confrontation.
In other words: if, perchance, those three things are not what’s stressing you in bed at night (we won’t make assumptions), and/or you are not a mouse, it may not help.
(and this, dear readers, is why we must read articles, and not just headlines!)
But! If you are going to go for a pillow fragrance, something well-associated with being relaxing and soporific, such as lavender, is the way to go:
- Effects of aromatherapy on sleep quality and anxiety of patients
- Effects of Aromatherapy on the Anxiety, Vital Signs, and Sleep Quality of Percutaneous Coronary Intervention Patients in Intensive Care Units
- Effect of lavender aromatherapy on vital signs and perceived quality of sleep in the intermediate care unit: a pilot study
tl;dr = patients found lavender fragrances relaxing, experienced less anxiety, got better sleep (significantly or insignificantly, depending on the study) and enjoyed lower blood pressure (significantly or insignificantly, depending on the study).
PS: this writer uses a pillow spray like this one
Enjoy!
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Easy Ways To Fix Brittle, Dry, Wiry Hair
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Dr. Sam Ellis, a dermatologist, specializes in skin, hair, and nail care—and she’s here with professional knowledge:
Tackling the problem at the root
As we age, hair becomes less shiny, more brittle, coarse, wiry, or gray. More concerningly for many, hair thinning and shedding increases due to shortened growth phases and hormonal changes.
The first set of symptoms there are largely because sebum production decreases, leading to dry hair. It’s worth bearing in mind though, that factors like UV radiation, smoking, stress, and genetics contribute to hair aging too. So while we can’t do much about genetics, the modifiable factors are worth addressing.
Menopause and the corresponding “andropause” impact hair health, and hormonal shifts, not just aging, drive many hair changes. Which is good to know, because it means that HRT (mostly: topping up estrogen or testosterone as appropriate) can make a big difference. Additionally, topical/oral minoxidil and DHT blockers (such as finasteride or dutasteride) can boost hair density. These things come with caveats though, so do research any possible treatment plan before embarking on it, to be sure you are comfortable with all aspects of it—including that if you use minoxidil, while on the one hand it indeed works wonders, on the other hand, you’ll then have to keep using minoxidil for the rest of your life or your hair will fall out when you stop. So, that’s a commitment to be thought through before beginning.
Nutritional deficiencies (iron, zinc, vitamin D) and insufficient protein intake hinder hair growth, so ensure proper nutrition, with sufficient protein and micronutrients.
While we’re on the topic of “from the inside” things: take care to manage stress healthily, as stress negatively affects hair health.
Now, as for “from the outside”…
Dr. Ellis recommends moisturizing shampoos/conditioners; Virtue and Dove brands she mentions positively. She also recommends bond repair products (such as K18 and Olaplex) that restore hair integrity, and heat protectants (she recommends: Unite 7 Seconds) as well as hair oils in general that improve hair condition.
For more on all of this, enjoy:
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