Top 10 Unhealthy Foods: How Many Do You Eat?

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The items on this list won’t come as a shocking surprise to you, but it can be a good opportunity to do a quick tally and see how many of these have snuck into your diet:

The things that take away health instead of adding it

Without further ado, they are…

  • Alcohol: not only is it high in empty calories, but also it’s bad for pretty much everything, especially increasing the risks of liver disease, high blood pressure, and stroke.
  • Processed snacks: low in nutrition; contain unhealthy fats, refined sugars, and artificial additives that often aren’t great.
  • Potato chips: get their own category for being especially high in fat, sodium, and empty calories; contribute to heart disease and weight gain.
  • Processed cheese: some kinds of cheese are gut-healthy in moderation, but this isn’t. Instead, it’s just loaded with saturated fats, sodium, and sugars, and is pretty much heart disease in a slice.
  • Donuts: deep-fried, sugary, and made with refined flour; cause blood sugar spikes and crashes, and what’s bad for your blood sugars is bad for almost everything else.
  • French fries & similar deep-fried foods: high in saturated fats and sodium; contribute to obesity and heart issues, are not great for blood sugars either.
  • White bread: made with refined flour; cause blood sugar spikes and metabolic woes.
  • Sodas: high in sugar or artificial sweeteners; can easily lead to weight gain, diabetes, and tooth decay.
  • Processed meats: high in calories and salt; strongly associated with heart disease and cancer.
  • Hot dogs & fast food burgers: get their own category for being the absolute worst of the above-mentioned processed meats.

This writer scored: no / rarely / no / no / no / rarely / rarely / rarely / no / no

How about you?

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  • Goat Milk Greek Yogurt vs Almond Milk Greek Yogurt – Which is Healthier?

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    Our Verdict

    When comparing goat milk yogurt to almond milk yogurt, we picked the almond milk yogurt.

    Why?

    Surprised? Honestly, we were too!

    Much as we love almonds, we were fully expecting to write about how they’re very close in nutritional value, but the dairy yogurt has more probiotics, but no, as it turns out when we looked into them, they’re quite comparable in that regard.

    It’s easy to assume “goat milk yogurt is more natural and therefore healthier”, but in both cases, it was a case of taking a fermentable milk, and fermenting it (an ancient process). “But almond milk is a newfangled thing”, well, new-ish…

    So what was the deciding factor?

    In this case, the almond milk yogurt has about twice the protein per (same size) serving, compared to the goat milk; all the other macros are about the same, and the micronutrients are similar. Like many plant-based milks and yogurts, this one is fortified with calcium and vitamin D, so that wasn’t an issue either.

    In short: the only meaningful difference was the protein, and the almond came out on top.

    However!

    The almond came out on top only because it is strained; this can be done (or not) with any kind of yogurt, be it from an animal or a plant. 

    In other words: if it had been different brands, the goat milk yogurt could have come out on top!

    The take-away idea here is: always read labels, because as you’ve just seen, even we can get surprised sometimes!

    seriously if you only remember one thing from this today, make it the above

    Other thing worth mentioning: yogurts, and dairy products in general, are often made with common allergens (e.g. dairy, nuts, soy, etc). So if you are allergic or intolerant, obviously don’t choose the one to which you are allergic or intolerant.

    That said… If you are lactose-intolerant, but not allergic, goat’s milk does have less lactose than cow’s milk. But of course, you know your limits better than we can in this regard.

    Want to try some?

    Amazon is not coming up with the goods for this one (or anything even similar, at time of writing), so we recommend trying your local supermarket (and reading labels, because products vary widely!)

    What you’re looking for (be it animal- or plant-based):

    • Live culture probiotic bacteria
    • No added sugar
    • Minimal additives in general
    • Lastly, check out the amounts for protein, calcium, vitamin D, etc.

    Enjoy!

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  • How To Unfatty A Fatty Liver

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    How To Unfatty A Fatty Liver

    In Greek mythology, Prometheus suffered the punishment of being chained to a rock, where he would have his liver eaten by an eagle, whereupon each day his liver would grow back, only to be eaten again the next day.

    We mere humans who are not Greek gods might not be able to endure quite such punishment to our liver, but it is an incredibly resilient and self-regenerative organ.

    In fact, provided at least 51% of the liver is still present and correct, the other 49% will regrow. Similarly, damage done (such as by trying to store too much fat there due to metabolic problems, as in alcoholic or non-alcoholic fatty liver disease) will reverse itself in time, given the chance.

    The difference between us and Prometheus

    In the myth, Prometheus had his liver regrow overnight every night. Ours don’t recover quite so quickly.

    Indeed, the science has good and bad news for us:

    ❝Liver recolonization models have demonstrated that hepatocytes have an unlimited regenerative capacity. However, in normal liver, cell turnover is very slow.❞

    ~ Michalopoulos and Bhusan (2020)

    Read more: Liver regeneration: biological and pathological mechanisms and implications

    If it regenerates, why do people need transplants, and/or die of liver disease?

    There are some diseases of the liver that inhibit its regenerative abilities, or (as in the case of cancer) abuse them to our detriment. However, in the case of fatty liver disease, the reason is usually simple:

    If the lifestyle factors that caused the liver to become fatty are still there, then its regenerative abilities won’t be able to keep up with the damage that is still being done.

    Can we speed it up at all?

    Yes! The first and most important thing is to minimize how much ongoing harm you are still doing to it, though.

    • If you drink alcohol, stop. According to the WHO, the only amount of alcohol that is safe for you is zero.
    • Consider your medications, and find out which place a strain on the liver. Many medications are not optional; you’re taking them for an important reason, so don’t quit things without checking with your doctor. Medications that strain the liver include, but are by no means limited to:
      • Many painkillers, including acetaminophen/paracetamol (e.g. Tylenol), and ibuprofen
      • Some immunosuppresent drugs, including azathioprine
      • Some epilepsy drugs, including phenytoin
      • Some antibiotics, including amoxicillin
      • Statins in general

    Note: we are not pharmacists, nor doctors, let alone your doctors.

    Check with yours about what is important for you to take, and what alternatives might be safe for you to consider.

    Dietary considerations

    While there are still things we don’t know about the cause(s) of non-alcoholic fatty liver disease, there is a very strong association with a diet that is:

    • high in salt
    • high in refined carbohydrates
      • e.g. white flour and white flour products such as white bread and white pasta; also the other main refined carbohydrate: sugar
    • high in red meat
    • high in non-fermented dairy
    • high in fried foods.

    So, consider minimizing those, and instead getting plenty of fiber, and plenty of lean protein (not from red meat, but poultry and fish are fine iff not fried; beans and legumes are top-tier, though).

    Also, hydrate. Most people are dehydrated most of the time, and that’s bad for all parts of the body, and the liver is no exception. It can’t regenerate if it’s running on empty!

    Read more: Foods To Include (And Avoid) In A Healthy Liver Diet

    How long will it take to heal?

    In the case of alcoholic fatty liver disease, it should start healing a few days after stopping drinking. Then, how long it takes to fully recover depends on the extent of the damage; it could be weeks or months. In extreme cases, years, but that is rare. Usually if the damage is that severe, a transplant is needed.

    In the case of non-alcoholic fatty liver disease, again it depends on the extent of the damage, but it is usually a quicker recovery than the alcoholic kind—especially if eating a Mediterranean diet.

    Read more: How Long Does It Take For Your Liver To Repair Itself?

    Take good care of yourself!

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  • Hearty Healthy Ragù

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    Ragù is a traditional Italian meaty sauce with tomato, and is the base for a number of other Italian dishes. It can be enjoyed as-is, or with very minor modifications can be turned into a Bolognese sauce or a lasagna filling or various other things. Our variations from tradition are mainly twofold here: we’re using nutrition-packed lentils instead of meat (but with a couple of twists that make them meatier), and we’re not using wine.

    Traditionally, red wine is used in a ragù (white wine if you want to make it into a Bolognese sauce, by the way), but with all we’re doing it’s not necessary. If you want to add a splash of wine, we’re not going to call that a healthy ingredient, but we’re also not the boss of you

    You will need

    • 1 large onion (or equivalent small ones), chopped roughly
    • 1 bulb garlic (or to your heart’s content), chopped finely or crushed
    • 4 large tomatoes, chopped (or 2 cans chopped tomatoes)
    • 1 tube (usually about 7 oz) tomato purée
    • 1 cup brown lentils (green lentils will do if you can’t get brown)
    • 1 tbsp chia seeds
    • 1 tbsp black pepper, cracked or coarse ground
    • 1 bunch fresh basil, finely chopped (or 1 tbsp, freeze-dried)
    • 1 bunch fresh oregano, finely chopped (or 1 tbsp, freeze-dried)
    • 1 tbsp nutritional yeast (failing that, 1 tbsp yeast extract, yes, even if you don’t like it, we promise it won’t taste like it once it’s done; it just makes the dish meatier in taste and also adds vitamin B12)
    • 1 tsp cumin, ground (note that this one was tsp, not tbsp like the others)
    • 1 tsp MSG, or 2 tsp low-sodium salt
    • 4 cups water
    • Olive oil for frying (ideally Extra Virgin, but so long as it’s at least marked virgin olive oil and not cut with other oils, that’s fine)
    • Parsley, chopped, to garnish

    Method

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

    1) Put the lentils in a small saucepan, or if you have one, a rice cooker (the rice cooker is better; works better and requires less attention), adding the chia seeds, MSG or low sodium salt, and nutritional yeast (or yeast extract). as well as the cumin. Add 4 cups boiling water and turn on the heat to cook them. This will probably take about 15–20 minutes; you want the lentils to be soft; a tiny bit past al dente, but not so far as mushy.

    2) Fry the onion in some olive oil in a big pan (everything is going in here eventually if the pan is big enough; if it isn’t, you’ll need to transfer to a bigger pan in a bit). Once they’re nearly done, throw in the garlic too. If the lentils aren’t done yet, take the onions and garlic off the heat while you wait. After a few times of doing this recipe, you’ll be doing everything like clockwork and it’ll all align perfectly.

    3) Drain the lentils (if all the water wasn’t absorbed; again, after doing it a few times, you’ll just use the right amount of water for your apparatus) but don’t rinse them (remember you put seasonings in here!), and add them to the pan with the onions and garlic; add a splash more olive oil if necessary, and stir until all the would-be-excess fat is absorbed into the lentils.

    Note: the excess fat to be absorbed by the lentils was a feature not a bug; we wanted a little fat in the lentils! Makes the dish meatier and tastier, as well as more nutrient-dense.

    4) add the tomatoes and tomato purée, stirring them in thoroughly; add the basil and oregano too and stir those in as well. Set it on a low heat for at least 10–15 minutes, stirring occasionally to let the flavors blend.

    (if you happen to be serving pasta with it, then the time it takes to boil water and cook the pasta is a good time for the flavors to do their thing)

    5) take it off the heat, and add the parsley garnish. It’s done!

    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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    Acid reflux, in its various forms (not all of which include heartburn as a symptom!), affects around 1 in 8 people. Often it takes the form of coughing or excess mucus after eating, and it can trigger ostensibly random sweats, for example.

    Don Daniels does an excellent job of demystifying the various kinds of acid reflux, explaining clearly and simply the mechanics of what is going on for each of them and why.

    Further, he talks about the medications that can make things worse (and how and why), and supplements that can make it better (and supplements that can make it worse, too!), and a multiphase plan (diet on, meds weaned off, supplements on, supplements weaned off when asymptomatic, diet adjust to a new normal) to get free from acid reflux.

    The writing style is simple, clear, and jargon-free, while referencing plenty of scientific literature, often quoting from it and providing sources, much like we often do at 10almonds. There are 50+ such references in all, for a 105-page book.

    So, do also note that yes, it’s quite a short book for the price, but the content is of value and wouldn’t have benefitted from padding of the kind that many authors do just to make the book longer.

    Bottom line: if you have, or suspect you may have, an acid reflux condition of any kind, then this book can guide you through fixing that.

    Click here to check out How I Cured My Silent Reflux, and put up with it no longer!

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  • Seed Saving Secrets – by Alice Mirren

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    We all know that home-grown is best, and yet many of us are not exactly farmers (this reviewer tries with mixed results—hardy crops survive; others, not so much). While it’s easy to blame the acidic soil, the harsh climate, or not having enough time and money (this reviewer blames all of the above), the fact remains that a skilled gardener can produce a good crop in any conditions.

    That’s where this book helps; right from the beginning, from the seeds. Have you ever bought a pack of seeds, excitedly sown them, and then had a germination rate of zero or something close to that (this reviewer has)?

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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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