
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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The Plant-Based Athlete – by Matt Frazier and Robert Cheeke
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If you’re already a seasoned plant-based athlete yourself, you can probably skip this book; the 60 recipes at the end would still provide value, but there is the “No Meat Athlete Cookbook” that you could hop straight to, in any case.
For most readers, there will be plenty of value from start to finish. We get a quick ground-up tour of nutrition basics, before getting into restructuring diet to optimize it for performance.
There is less in the way of “Vegans struggle with…” and more in the way of “People think vegans struggle with…” and explanations of what vegan athletes actually eat. The book does include science, but isn’t too science-heavy, and relies more on modelling what plant-based superathletes enjoy on a daily basis.
To that end,if the book has a weak point, it’s perhaps that it could have stood to include more science. The book comes recommended by Dr. Michael Greger, whose nutritional approach is incredibly science-heavy and well-referenced, and this book is obviously compatible with that (so they could have!), but in this case Frazier and Cheeke leave us to take their word for it.
Nevertheless, the science is good whether they cite it or not, and this book is quite a comprehensive primer of plant-based athleticism.
Bottom line: if you’re wondering how to optimize the two goals of “eating plants” and “being a powerful athlete”, then this one’s the book for you.
Click here to check out The Plant-Based Athlete and upgrade your health and athletic performance!
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‘Free birthing’ and planned home births might sound similar but the risks are very different
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The death of premature twins in Byron Bay in an apparent “wild birth”, or free birth, last week has prompted fresh concerns about giving birth without a midwife or medical assistance.
This follows another case from Victoria this year, where a baby was born in a critical condition following a reported free birth.
It’s unclear how common free birthing is, as data is not collected, but there is some evidence free births increased during the COVID pandemic.
Planned home births also became more popular during the pandemic, as women preferred to stay away from hospitals and wanted their support people with them.
But while free births and home births might sound similar, they are a very different practice, with free births much riskier. So what’s the difference, and why might people opt for a free birth?
What are home births?
Planned home births involve care from midwives, who are registered experts in childbirth, in a woman’s home.
These registered midwives work privately, or are part of around 20 publicly funded home birth programs nationally that are attached to hospitals.
They provide care during the pregnancy, labour and birth, and in the first six weeks following the birth.
The research shows that for women with low risk pregnancies, planned home births attended by competent midwives (with links to a responsive mainstream maternity system) are safe.
Home births result in less intervention than hospital births and women perceive their experience more positively.
What are free births?
A free birth is when a woman chooses to have a baby, usually at home, without a registered health professional such as a midwife or doctor in attendance.
Different terms such as unassisted birth or wild pregnancy or birth are also used to refer to free birth.
The parents may hire an unregulated birth worker or doula to be a support at the birth but they do not have the training or medical equipment needed to manage emergencies.
Women may have limited or no health care antenatally, meaning risk factors such as twins and breech presentations (the baby coming bottom first) are not detected beforehand and given the right kind of specialist care.
Why do some people choose to free birth?
We have been studying the reasons women and their partners choose to free birth for more than a decade. We found a previous traumatic birth and/or feeling coerced into choices that are not what the woman wants were the main drivers for avoiding mainstream maternity care.
Australia’s childbirth intervention rates – for induction or augmentation of labour, episiotomy (cutting the tissue between the vaginal opening and the anus) and caesarean section – are comparatively high.
One in ten women report disrespectful or abusive care in childbirth and some decide to make different choices for future births.
Lack of options for a natural birth and birth choices such as home birth or birth centre birth also played a major role in women’s decision to free birth.
Publicly funded home birth programs have very strict criteria around who can be accepted into the program, excluding many women.
In other countries such as the United Kingdom, Netherlands and New Zealand, publicly funded home births are easier to access.
It can be difficult to access home birth services in Australia.
Ink Drop/ShutterstockOnly around 200 midwives provide private midwifery services for home births nationally. Private midwives are yet to obtain insurance for home births, which means they are risking their livelihoods if something goes wrong and they are sued.
The cost of a home birth with a private midwife is not covered by Medicare and only some health funds rebate some of the cost. This means women can be out of pocket A$6-8,000.
Access to home birth is an even greater issue in rural and remote Australia.
How to make mainstream care more inclusive
Many women feel constrained by their birth choices in Australia. After years of research and listening to thousands of women, it’s clear more can be done to reduce the desire to free birth.
As my co-authors and I outline in our book, Birthing Outside the System: The Canary in the Coal Mine, this can be achieved by:
- making respectful care a reality so women aren’t traumatised and alienated by maternity care and want to engage with it
- supporting midwifery care. Women are seeking more physiological and social ways of birthing, minimising birth interventions, and midwives are the experts in this space
- supporting women’s access to their chosen place of birth and model of care and not limiting choice with high out-of-pocket expenses
- providing more flexible, acceptable options for women experiencing risk factors during pregnancy and/or birth, such as having a previous caesarean birth, having twins or having a baby in breech position. Women experiencing these complications experience pressure to have a caesarean section
- getting the framework right with policies, guidelines, education, research, regulation and professional leadership.
Ensuring women’s rights and choices are informed and respected means they’re less likely to feel they’re left with no other option.
Hannah Dahlen, Professor of Midwifery, Associate Dean Research and HDR, Midwifery Discipline Leader, Western Sydney University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Anti-Inflammatory Diet Slow Cooker Cookbook – by Madeline Given
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The author, a nutritionist, has a strongly reactionary take on what’s inflammatory or not, so we see some interesting choices such as including red meat and excluding soy beans, but for the most part, the recipes are from ingredients generally considered at least non-inflammatory, if not anti-inflammatory (which many are, especially the herbs, spices, berries, and leafy greens).
For those who do wish to avoid specific foods due to allergies or intolerances, they are marked as being, for example, dairy-free, nut-free, nightshade-free, and so forth.
By default, she does give us mostly dairy-free recipes, by the way, usually swapping any unfermented dairy for plant-based alternatives. Of course, not every plant-based alternative will be right for every reader, but a degree of common sense can be assumed with regard to substitutions (e.g. maybe don’t go with the recommendation of a nut milk if you have a nut allergy, etc).
The recipes themselves, of which there are 90, are pleasant and clearly described, and (consistent with what one would expect from a book of slow cooker recipes) involve an absolute minimum of preparation time.
Bottom line: this one will go best if you are already aware of what’s inflammatory or not for you personally; aside from that, it’s a mostly very respectable book of tasty slow cooker recipes.
Click here to check out The Anti-Inflammatory Diet Slow Cooker Cookbook, and go slow!
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Artichoke vs Brussels Sprouts – Which is Healthier?
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Our Verdict
When comparing artichoke to Brussels sprouts, we picked the sprouts.
Why?
Finally, a vegetable that beats artichoke—after it previously beat many healthy high-scorers including cabbage and even broccoli! It was still close though, which is impressive for artichoke, considering what a nutritional powerhouse Brussels sprouts are:
In terms of macros, the only meaningful difference is that artichoke has slightly more carbs and fiber, so artichoke gets the most marginal of nominal wins in this category.
In the category of vitamins, however, artichoke has only more of vitamins B3, and B9, while Brussels sprouts have more of vitamins A, B1, B2, B6, C, E, and K, giving sprouts the clear victory here, especially with much higher margins of difference (e.g. 58x more vitamin A, as well as 7x more vitamin C, and 10x more vitamin K).
When it comes to minerals, artichoke has more copper, magnesium, phosphorus, and zinc, while Brussels sprouts have more iron, manganese, potassium, and selenium, resulting in a 4:4 tie, and the small margins of difference are mostly comparable, with the exception that sprouts have 8x more selenium. So, Brussels sprouts win this category very marginally on that tie-breaker.
In other considerations, artichoke has more polyphenols, while the sprouts have sulforaphane, to we’re calling this round a tie on balance.
Adding up the sections we see that most recent tie, while macros and minerals gave a small win each to artichoke and sprouts respectively, while the vitamins category was an overwhelming win for sprouts, so—with this deciding factor in mind—sprouts win the day today.
Want to learn more?
You might like to read:
Sprout Your Seeds, Grains, Beans, Etc
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After Decades Of Mobility Training, This Is What Works
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Alex Lorenz has 30+ years of experience in movement disciplines like Taekwondo, parkour, and calisthenics, with mobility and flexibility being the key to progress, recovery, and injury prevention.
Here’s what he has to say:
The most “bang for buck” exercises
The core mobility exercises he recommends learning and practising daily include:
- Pancake stretch (focus on pelvic tilt, not just forward reach)
- Hip pendulum kicks (improve balance, hip mobility, and leg strength)
- Wrist mobility drills (wrist circles and figure 8s to combat stiffness and support hand-heavy training)
- Jefferson curls (develop spinal control and hamstring flexibility safely with progression)
- Neck and upper back drills like sternum squares and chin circles (relieve tension from prolonged sitting)
In case some of them seem a little out-of-reach to start off with, fear not, there are progressions available, such as using supports in the first instance until you’re ready to do it solo (see video).
He also has some favorite mobility flows, namely to archer squat flow and the dancing dog flow, to mobilize multiple joints and improve overall fluidity. For these, he recommends to focus on slow, controlled movement and adjusting difficulty to personal levels.
For how to do these things (and visual demonstrations), enjoy:
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Yoga Teacher: “If I wanted to get flexible (from scratch), here’s what I’d do”
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Does “A Little Dirt” Help Or Harm, vs Allergies?
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We’re not talking about exposure to the allergen in question, by the way.
But first let’s mention that yes, that can help (albeit should be done under very controlled conditions only with appropriate medical professionals, in the case of things that can cause anaphylactic shock and death).
If you’re interested in that, see: Peanut Allergy Diagnoses Have Been Halved: What Did They Do?
But no, we really are talking about “a little dirt” where the dirt in question is not, itself, allergenic.
Natural inoculation
Researchers (Dr. Ruslan Medzhitov et al.) have found that early-life exposure to diverse microbes and proteins builds broad immune memory that shifts responses away from allergy-driving IgE antibodies, and towards protective IgG antibodies, reducing later allergic reactions (to anything).
About that “anything”…
Yes, it gives cross-reactive immune memory: exposure to many microbes and antigens created immune memory that protected against new, previously unseen allergens.
No, that doesn’t mean it’ll definitely prevent all and any allergies, it simply means it reduces the risk of all and any allergies.
How it works: cross-reactive adaptive immunity suppressed type II immune responses and reduced IgE-mediated mast cell activation.
Or, translating that from sciencese:
Why it works: immune systems trained by real-world environments respond to harmless real-world allergens in a balanced way, instead of overreacting.
You can read the paper in full, here: Environmentally driven immune imprinting protects against allergy
You may be wondering about general hygiene, and isn’t handwashing, use of sanitizer, etc, important to protect against disease? And yes, yes it is.
See also: The Truth About Handwashing
However, in the words of Dr. Medzhitov,
❝But the tradeoff is that our immune system is in this untrained, unprepared state, and otherwise harmless exposures trigger a pathological allergic response❞
So, does this “natural inoculation” mean we should skip vaccines?
No.
This is about encountering harmless microbes in order to train the immune system to respond in a balanced fashion to something that is neither wanted nor a serious threat.
With this kind of well-trained reaction, the body is more likely to be able to one day encounter a peanut and not immediately kill itself in response.
However, that’s about things that are not in and of themselves a serious threat (except insofar as the body might have overreacted to them)
There is an important difference between a peanut and a deadly virus that has evolved to take over the cells of your body until you die:
- In the case of a peanut, the ideal bodily response is “don’t worry about it”
- In the case of a deadly virus or bacterium, the ideal bodily response is “destroy it by any means necessary”
For more on that, see: Why Some People Get Sick More (And How To Not Be One Of Them)
Want to learn more?
For much more detail than we can go into here, check out this excellent book that we reviewed a while back:
It’s worth noting that with regard to the first-named author there, the bio begins:
❝Kari Nadeau, MD, PhD, is the director of the Sean N. Parker Center for Allergy and Asthma Research at Stanford University and is one of the world’s leading experts on food allergy❞
We mention this, because there’s a lot of quack medicine out there [in general, but especially] when it comes to things such as food allergies. So let’s be clear up front that Dr. Nadeau is actually a world-class professional at the top of her field 😎
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