
What the Most Successful People Do Before Breakfast – by Laura Vanderkram
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First, what this is not:this is not a rehash of “The 5AM Club”, and nor is it a rehash of “The Seven Habits of Highly Effective People”.
What it is: packed with tips about time management for real people operating here in the real world. The kind of people who have non-negotiable time-specific responsibilities, and frequent unavoidable interruptions. The kind of people who have partners, families, and personal goals and aspirations too.
The “two other short guides” mentioned in the subtitle are her other books, whose titles start the same but instead of “…before Breakfast”, substitute:
- …on the Weekend
- …at Work
However, if you’re retired (we know many of our subscribers are), this still applies to you:
- The “weekend” book is about getting the most out of one’s leisure time, and we hope you have that too!
- The “work” book is about not getting lost in the nitty-gritty of the daily grind, and instead making sure to keep track of the big picture. You probably have this in your personal projects, too!
Bottom line: if, in the mornings, it sometimes seems like your get-up-and-go has got up and gone without you, then you will surely benefit from this book that outstrips its competitors in usefulness and applicability.
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What Health Difference Does Pasture-Raised Beef Actually Make?
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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 😎
❝How much healthier is pasture-raised beef?❞
Interesting question, interesting answer!
We’ll assume you mean healthier to a person eating it, and not an enquiry about the cow’s health, although the two are linked.
The bad news
So, we’ll start with the bad news: there are some things that are bad that aren’t going to get better no matter what is done or not done to the cows:
- Red meat consumption, cardiovascular diseases, and diabetes: a systematic review and meta-analysis
- Red Meat Consumption (Heme Iron Intake) and Risk for Diabetes and Comorbidities?
- Red meat intake and risk of type 2 diabetes in a prospective cohort study of United States females and males
- Meat consumption: Which are the current global risks? A review of recent (2010-2020) evidences
- Health Risks Associated with Meat Consumption: A Review of Epidemiological Studies
- Associations of Unprocessed Red Meat, Poultry, or Fish Intake With Incident Cardiovascular Disease and All-Cause Mortality
- Red and processed meat consumption and cancer outcomes: Umbrella review
…and that’s just a top few papers of 4,078 that came up quickly in a PubMed search.
The “neutral-but-watch-out” news
Generally speaking, labels will make the strongest claim that they’re legally allowed to make, while farms will generally do whatever is cheapest, to whatever degree they legally can while still using those labels (and sometimes less than that, but that’s not something that can be controlled for by the consumer).
So, “pasture-raised” beef, as per the question, will indeed be from cows (steers, in fact, usually—male offspring are the mostly sold-off byproducts of the dairy industry; cows do not, of course, just spawn with the 99:1 sex ratio commonly found on dairy farms) who were raised in a pasture environment, with access to the outdoors at least a certain number of hours per day. They’ll generally not be there for long, but it will be their whole life, so what you’re getting is what is being paid for: “pasture-raised beef”.
However… If separate claims are not also made for such things as “without antibiotics” or “without added hormones” etc, then you can assume those things were used.
With regard to “grass-fed” beef, jurisdictions will vary on whether that has to be for all of their life, or just for the last part of it (called “grass-finished”, in some jurisdictions, but this is rarely seen on packaging; often grass-finished beef is sold as “grass-fed” because sure enough, they were fed grass at some point).
About those antibiotics, by the way, antibiotics in food (such as from farmed animals, including fish as well as terrestrial animals) is the main cause of antibiotic resistance in humans. A lot of people assume that the problem is doctors handing out prescriptions for antibiotics on a whim, but it’s mostly not that, these days (most doctors know better, and do better). Mostly it’s about antibiotics in the food chain.
See also: Farmed Fish vs Wild Caught: Some Important Differences
The Good News
While the things we listed up top still stand, pasture-raised beef will indeed have more of certain nutrients.
Namely, it’ll have a better fatty acid profile in the fat:
❝These composition differences ultimately impact nutrient supply to consumers of conventional, organic and grass-fed meat.
For this review, predicted fatty acid supply from three consumption scenarios were modelled: i. average UK population National Diet and Nutrition Survey (NDNS) (<128 g/week) red meat consumption, ii. red meat consumption suggested by the UK National Health Service (NHS) (<490 g/week) and iii. red meat consumption suggested by the Eat Lancet Report (<98 g/week).
The results indicate average consumers would receive more of the beneficial fatty acids for human health (especially the essential omega-3, alpha-linolenic acid) from pasture-fed beef, produced either organically or conventionally.❞
Source: Nutritional Benefits from Fatty Acids in Organic and Grass-Fed Beef
Note that this means that it being organic does not make a meaningful difference to the nutritional quality—it “just” means you’re not getting some of the same additives used in most modern farming.
However, it being grass-fed (here meaning: for life) does make a difference.
See also: Is Better Nutrition a Justification for Choosing Pasture Raised Animals?
As that last paper notes, the benefits are also reflected in dairy produce. So, if you are vegetarian (obviously the asker today doubtlessly isn’t, but we know some readers are), then that’s something to bear in mind.
For more about butter in particular, check out: Butter vs Margarine ← notwithstanding the title, this wasn’t a “This or That” article, it was a mythbusting edition article
Enjoy!
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Healthy Harissa Falafel Patties
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You can make these as regular falafel balls if you prefer, but patties are quicker and easier to cook, and are great for popping in a pitta.
You will need
For the falafels:
- 1 can chickpeas, drained, keep the chickpea water (aquafaba)
- 1 red onion, roughly chopped
- 2 tbsp chickpea flour (also called gram flour or garbanzo bean flour)
- 1 bunch parsley
- 1 tbsp harissa paste
- Extra virgin olive oil for frying
For the harissa sauce:
- ½ cup crème fraîche or plant-based equivalent (you can use our Plant-Based Healthy Cream Cheese recipe and add the juice of 1 lemon)*
- 1 tbsp harissa paste (or adjust this quantity per your heat preference)
*if doing this, rather than waste the zest of the lemon, you can add the zest to the falafels if you like, but it’s by no means necessary, just an option
For serving:
- Wholegrain pitta or other flatbread (you can use our Healthy Homemade Flatbreads recipe)
- Salad (your preference; we recommend some salad leaves, sliced tomato, sliced cucumber, maybe some sliced onion, that sort of thing)
Method
(we suggest you read everything at least once before doing anything)
1) Blend the chickpeas, 1 oz of the aquafaba, the onion, the parsley, and the harissa paste, until smooth. Then add in the chickpea flour until you get a thick batter. If you overdo it with the chickpea flour, add a little more of the aquafaba to equalize. Refrigerate the mixture for at least 30 minutes.
2) Heat some oil in a skillet, and spoon the falafel mixture into the pan to make the patties, cooking on both sides (you can use a spatula to gently turn them), and set them aside.
3) Mix the harissa sauce ingredients in a small bowl.
4) Assemble; best served warm, but enjoy it however you like!
Enjoy!
Want to learn more?
For those interested in more of what we have going on today:
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
- Capsaicin For Weight Loss And Against Inflammation
- Hero Homemade Hummus ← another great option
Take care!
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How To Avoid Age-Related Macular Degeneration
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Avoiding Age-Related Macular Degeneration
Eye problems can strike at any age, but as we get older, it becomes a lot more likely. In particular, age-related macular degeneration is, as the name suggests, an age-bound disease.
Is there no escaping it, then?
The risk factors for age-related macular degeneration are as follows:
- Being over the age of 55 (can’t do much about this one)
- Being over the age of 65 (risk climbs sharply now)
- Having a genetic predisposition (can’t do much about this one)
- Having high cholesterol (this one we can tackle)
- Having cardiovascular disease (this one we can tackle)
- Smoking (so, just don’t)
Genes predispose; they don’t predetermine. Or to put it another way: genes load the gun, but lifestyle pulls the trigger.
Preventative interventions against age-related macular degeneration
Prevention is better than a cure in general, and this especially goes for things like age-related macular degeneration, because the most common form of it has no known cure.
So first, look after your heart (because your heart feeds your eyes).
See also: The Mediterranean Diet
Next, eat to feed your eyes specifically. There’s a lot of research to show that lutein helps avoid age-related diseases in the eyes and the rest of the brain, too:
See also: Brain Food? The Eyes Have It
Do supplements help?
They can! There was a multiple-part landmark study by the National Eye Institute, a formula was developed that reduced the 5-year risk of intermediate disease progressing to late disease by 25–30%. It also reduced the risk of vision loss by 19%.
You can read about both parts of the study here:
Age-Related Eye Disease Studies (AREDS/AREDS2): major findings
As you can see, an improvement was made between the initial study and the second one, by replacing beta-carotene with lutein and zeaxanthin.
The AREDS2 formula contains:
- 500 mg vitamin C
- 180 mg vitamin E
- 80 mg zinc
- 10 mg lutein
- 2 mg copper
You can learn more about these supplements, and where to get them, here on the NEI’s corner of the official NIH website:
AREDS 2 Supplements for Age-Related Macular Degeneration
Take care of yourself!
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Why eating disorder recovery is about more than what you eat or weigh
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Recovering from an eating disorder can be long and complex.
Treatment typically focuses on reducing the unhelpful behaviours and thoughts that characterise these disorders. These include extreme dieting, binge eating, purging, negative body image, and – in some (but not all) cases – having a very low body weight.
But when recovery focuses on a clinical checklist of symptoms, such as reaching a healthy weight, it may ignore other important aspects of getting better.
Eating disorders are not just physical. They are complex mental health conditions that severely disrupt people’s relationship with themselves, their bodies and other people. So the psychological aspects of recovery, and the way people feel about it, also plays an important role.
Our new research shows when people’s broader wellbeing improves – such as developing a sense of self-acceptance or hope – they are more likely to report a “personal” recovery from an eating disorder, even if they still have some clinical symptoms.
A.C./Unsplash How is recovery measured?
There is no one definition of eating disorder recovery.
But most research has focused on clinical symptoms. This means an absence of diagnostic criteria (for example, no binge eating or purging) over a specific timeframe, such as a 12-month period, to meet the definition of recovery.
Emerging research points to the importance of “personal recovery” meaning that dimensions of psychological wellbeing are essential.
For example, a 2020 review of studies focusing on perspectives of people with eating disorders showed supportive relationships, hope, identity, meaning and purpose, empowerment, and self-compassion were central to their recovery process.
People with eating disorders also report that including these as goals (rather than just focusing on clinical symptoms) feels relevant and empowering, while emerging research shows this can improve long-term outcomes and improve quality of life, meaning people may be less likely to relapse.
But there still hasn’t been much research on how both personal and clinical aspects can be incorporated into treatment and recovery.
Understanding how to include these aspects in treatment is urgent, given eating disorders are among the most life-threatening psychiatric disorders, and recovery is often slow.
What we did and what we found
Our new study surveyed 234 adults who have lived through or are currently experiencing an eating disorder. Most identified as female (89%), and the average age was 28.
Overall, we found less than a quarter of participants (22.6%) met the criteria for clinical improvement, meaning many were still dieting or preoccupied with food and body image.
But more than half (52.1%) felt they had achieved personal recovery. This included experiencing self-acceptance, positive relationships, personal growth, reduced eating disorder behaviours, resilience and greater autonomy.
Clinical improvement in symptoms did make personal recovery more likely. But nearly two-thirds (63.9%) of those who self-identified as personally recovered did not meet the clinical definition, meaning they still experienced some eating disorder symptoms.
This points to a possible disconnect between definitions of recovery that focus on symptoms and what recovery actually means to the people living it.
We also explored whether personal recovery looked different depending on someone’s eating disorder diagnosis.
All participants had a past or current diagnosis of anorexia nervosa (68.4%), bulimia nervosa (8.5%) or binge eating disorder (8.1%).
But, we found no meaningful differences in personal recovery rates across these diagnoses. This suggests the experience of personal recovery may be broadly similar regardless of the specific eating disorder a person has faced.
Why does this matter?
When treatment success is measured almost entirely through symptom checklists and clinical criteria, we risk missing – and failing to celebrate – the progress that may matter the most to the person in front of us.
We suggest people seeking recovery from an eating disorder should be asked early on about what recovery looks like to them, not just what the clinical guidelines say it should look like. This might also improve the currently low rates of people seeking help for eating disorders. It may help clinicians set goals that are meaningful and better reflect the psychological nature of eating disorders, not just the physical aspects.
If there’s something that feels important to your recovery, it’s worth raising with your treatment team. Recovery can look different for everyone, and your personal goals matter.
For example, wellbeing goals could involve reconnecting with relationships, rebuilding a sense of identity, or simply feeling more in control of daily life, alongside improving clinical symptoms.
This is also significant because funding for eating disorder services and policy decisions still often lean heavily on clinical benchmarks. If these don’t capture aspects of personal recovery, we are likely underestimating how many people are getting better, and potentially designing services around a narrower picture of recovery than the evidence actually supports.
If you have a history of an eating disorder or suspect you may have one, you can contact the Butterfly Foundation’s national helpline on 1800 334 673, or via online chat.
Catherine Houlihan, Senior Lecturer in Clinical Psychology, University of the Sunshine Coast; Andrew Allen, Senior Lecturer in Clinical Psychology, University of the Sunshine Coast; Dan Fassnacht, Associate Professor in Psychology, University of the Sunshine Coast, and Kathina Ali, Senior Lecturer in Clinical Psychology, University of the Sunshine Coast
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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We’re only using a fraction of health workers’ skills. This needs to change
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Roles of health professionals are still unfortunately often stuck in the past. That is, before the shift of education of nurses and other health professionals into universities in the 1980s. So many are still not working to their full scope of practice.
There has been some expansion of roles in recent years – including pharmacists prescribing (under limited circumstances) and administering a wider range of vaccinations.
But the recently released paper from an independent Commonwealth review on health workers’ “scope of practice” identifies the myriad of barriers preventing Australians from fully benefiting from health professionals’ skills.
These include workforce design (who does what, where and how roles interact), legislation and regulation (which often differs according to jurisdiction), and how health workers are funded and paid.
There is no simple quick fix for this type of reform. But we now have a sensible pathway to improve access to care, using all health professionals appropriately.
A new vision for general practice
I recently had a COVID booster. To do this, I logged onto my general practice’s website, answered the question about what I wanted, booked an appointment with the practice nurse that afternoon, got jabbed, was bulk-billed, sat down for a while, and then went home. Nothing remarkable at all about that.
But that interaction required a host of facilitating factors. The Victorian government regulates whether nurses can provide vaccinations, and what additional training the nurse requires. The Commonwealth government has allowed the practice to be paid by Medicare for the nurse’s work. The venture capitalist practice owner has done the sums and decided allocating a room to a practice nurse is economically rational.
The future of primary care is one involving more use of the range of health professionals, in addition to GPs.
It would be good if my general practice also had a physiotherapist, who I could see if I had back pain without seeing the GP, but there is no Medicare rebate for this. This arrangement would need both health professionals to have access to my health record. There also needs to be trust and good communication between the two when the physio might think the GP needs to be alerted to any issues.
This vision is one of integrated primary care, with health professionals working in a team. The nurse should be able to do more than vaccination and checking vital signs. Do I really need to see the GP every time I need a prescription renewed for my regular medication? This is the nub of the “scope of practice” issue.
How about pharmacists?
An integrated future is not the only future on the table. Pharmacy owners especially have argued that pharmacists should be able to practise independently of GPs, prescribing a limited range of medications and dispensing them.
This will inevitably reduce continuity of care and potentially create risks if the GP is not aware of what other medications a patient is using.
But a greater role for pharmacists has benefits for patients. It is often easier and cheaper for the patient to see a pharmacist, especially as bulk billing rates fall, and this is one of the reasons why independent pharmacist prescribing is gaining traction.
It’s often easier for a patient to see a pharmacist than a GP. PeopleImages.com – Yuri A/Shutterstock Every five years or so the government negotiates an agreement with the Pharmacy Guild, the organisation of pharmacy owners, about how much pharmacies will be paid for dispensing medications and other services. These agreements are called “Community Pharmacy Agreements”. Paying pharmacists independent prescribing may be part of the next agreement, the details of which are currently being negotiated.
GPs don’t like competition from this new source, even though there will be plenty of work around for GPs into the foreseeable future. So their organisations highlight the risks of these changes, reopening centuries old turf wars dressed up as concerns about safety and risk.
Who pays for all this?
Funding is at the heart of disputes about scope of practice. As with many policy debates, there is merit on both sides.
Clearly the government must increase its support for comprehensive general practice. Existing funding of fee-for-service medical benefits payments must be redesigned and supplemented by payments that allow practices to engage a range of other health professionals to create health-care teams.
This should be the principal direction of primary care reform, and the final report of the scope of practice review should make that clear. It must focus on the overall goal of better primary care, rather than simply the aspirations of individual health professionals, and working to a professional’s full scope of practice in a team, not a professional silo.
In parallel, governments – state and federal – must ensure all health professionals are used to their best of their abilities. It is a waste to have highly educated professionals not using their skills fully. New funding arrangements should facilitate better access to care from all appropriately qualified health professionals.
In the case of prescribing, it is possible to reconcile the aspirations of pharmacists and the concerns of GPs. New arrangements could be that pharmacists can only renew medications if they have agreements with the GP and there is good communication between them. This may be easier in rural and suburban areas, where the pharmacists are better known to the GPs.
The second issues paper points to the complexity of achieving scope of practice reforms. However, it also sets out a sensible path to improve access to care using all health professionals appropriately.
Stephen Duckett, Honorary Enterprise Professor, School of Population and Global Health, and Department of General Practice and Primary Care, The University of Melbourne
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Can You Pass This 10-Second Walking Test?
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This 10-second walking test should actually only take about 4 seconds, but it’s very important:
Stepping into good health
Set up a 12ft walkway (it doesn’t have to be anything special, just a flat floor on which you can walk in a straight line for about 12ft). Walk at a normal pace while timing yourself, and if it takes longer than about 4 seconds to walk that distance, then your walking speed is in a risk zone for future loss of independence.
Why walking speed matters: slower walking, especially after age 60, strongly predicts falls, fatigue, and declining independence, often before people realize there’s a problem.
So, what causes slow walking speed? Weak calves, stiff hips, and weak glutes are the three most common and most fixable reasons walking speed drops with age. Of those,
- Weak glutes: the gluteus maximus provides push-off power and upright stability, and when it isn’t firing, walking feels flat, slow, and draining.
- Weak calves: calves act as your walking engine, and when they weaken, pushing forwards feels harder, balance worsens, and walking becomes slower and more tiring.
- Stiff hips: tight hip flexors shorten your stride, making walking slower and more effortful, with prolonged sitting being the biggest contributor.
So, what to do about it?
- Prone glute training: lie on your front, gently squeeze your glutes, lift one leg slightly while keeping your lower back relaxed, then lower with control to target your glutes rather than your spine.
- Single-leg donkey calf raise: lean forwards with your hands on a chair or counter, lift one foot, and repeatedly push up onto your tiptoes and lower with control, using both legs if balance feels unsafe.
- Skateboard swings: no skateboard necessary; just stand holding a support, keep your back upright, place your weight on one leg, and swing the free leg forwards and backwards in a controlled motion to restore hip extension.
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
90% Of People Over 50 Fail This Balance Test. Will You?
Take care!
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