Whole – by Dr. T. Colin Campbell
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Most of us have at least a broad idea of what we’re supposed to be eating, what nutrients we should be getting. Many of us look at labels, and try to get our daily dose of this and that and the other.
And what we don’t get from food? There are supplements.
Dr. Campbell thinks we can do better:
Perhaps most critical in this book, where it stands out from others (we may already know, for example, that we should try to eat diverse plants and whole foods) is its treatment of why many supplements aren’t helpful.
We tend to hear “supplements are a waste of money” and sometimes they are, sometimes they aren’t. How to know the difference?
Key: things directly made from whole food sources will tend to be better. Seems reasonable, but… why? The answer lies in what else those foods contain. An apple may contain a small amount of vitamin C, less than a vitamin C tablet, but also contains a whole host of other things—tiny phytonutrients, whose machinations are mostly still mysteries to us—that go with that vitamin C and help it work much better. Lab-made supplements won’t have those.
There’s a lot more to the book… A chunk of which is a damning critique of the US healthcare system (the author argues it would be better named a sicknesscare system). We also learn about getting a good balance of macro- and micronutrients from our diet rather than having to supplement so much.
The style is conversational, while not skimping on the science. The author has had more than 150 papers published in peer-reviewed journals, and is no stranger to the relevant academia. Here, however, he focuses on making things easily comprehensible to the lay reader.
In short: if you’ve ever wondered how you’re doing at getting a good nutritional profile, and how you could do better, this is definitely the book for you.
Click here to check out “Whole” on Amazon today, and level up your daily diet!
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Make Your Retinoids Gentler On Your Skin
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Dr. Sam Ellis, dermatologist, explains:
Gently does it
Retinol is very popular for anti-aging, but many struggle to make it work for them initially without skin irritation, so…
- Begin with low-potency retinol (or retinaldehyde) to minimize irritation; strong prescription options like tretinoin aren’t ideal for sensitive or new users. Many see excellent results without needing prescription-strength products!
- Use a hydrating serum under retinol and a moisturizer on top (“serum sandwich”) to enhance absorption without irritation. Apply only a pea-sized amount using the “tiny dot method” for even distribution and to protect sensitive areas.
- If you have sensitive skin, consider “pre-slugging” sensitive areas (eyes, nose, mouth) with Vaseline before applying retinol to prevent undue irritation. On non-retinol nights, you can also use barrier-repair creams to strengthen and soothe your skin for better long-term results.
For more on all of this, enjoy:
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Want to learn more?
You might also like:
Retinoids: Retinol vs Retinal vs Retinoic Acid vs..?
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12 Signs Of Liver Disease That You Can See
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“Liver spots” are not, in fact, a sign of liver disease. But here are 12 things that are:
Making sure your liver isn’t about to defy its name
Dr. Siobhan Deshauer explains:
- Muehrcke’s lines: horizontal white lines under the fingernail that don’t move as the nail grows; associated with low albumin levels due to liver disease.
- Terry’s nails: pale nails with a reduced or absent lunula (the half-moon shape at the base); also linked to low albumin from liver dysfunction.
- Clubbing: nails curve around enlarged fingertips and lose the diamond-shaped gap when nails are pressed together; associated with various chronic diseases including liver disease.
- Ascites: swelling of the abdomen due to fluid buildup caused by portal hypertension from liver scarring.
- Caput Medusae: enlarged, visible veins around the navel due to blood rerouting from high pressure in the portal vein.
- Varices: dilated veins in the esophagus or stomach that can rupture and bleed dangerously due to portal hypertension.
- Palmar erythema: redness on the palms, especially over the thenar and hypothenar areas, due to dangerously elevated estrogen levels being common in liver disease.
- Spider nevi: small, spider-like blood vessels on the skin that blanch when pressed; common in liver disease due to very high estrogen.
- Muscle wasting: loss of muscle mass, particularly noticeable in the hands and temples, as the body breaks down muscle for energy when the liver fails.
- Dupuytren’s contracture: thickening and tightening of the palm fascia leading to curled fingers, especially in the ring and pinky fingers.
- Hepatic encephalopathy: brain dysfunction from high ammonia levels due to the liver’s inability to get rid of toxins; includes symptoms like confusion and a flapping tremor (asterixis).
- Jaundice & easy bruising: yellowing of skin and eyes from bilirubin buildup, and frequent bruising or bleeding due to reduced clotting factors and platelets from liver dysfunction.
For more on each of these plus visual illustrations as applicable, enjoy:
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On This Bright Day – by Dr. Susan Thompson
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This book is principally aimed at those who have struggled with emotional/comfort eating, over-eating, and/or compulsive eating of some kind.
However, its advices go for the “little compulsions” too, the many small unhealthy choices that add up. Thus, this book has value for most if not all of us.
The format is: each day has a little quotation, followed by a short discussion of that, which is then underlined by an affirmation for the day.
The main thrust of the book is to promote mindful eating, and it does this well with daily reminders that are helpful without being preachy.
Bottom line: if you enjoy “daily reader” type books and would like a daily reminder to practice mindful eating, then this book is for you!
Click here to check out On This Bright Day, and enjoy your food mindfully, every day!
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Cabbage vs Celery – Which is Healthier?
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Our Verdict
When comparing cabbage to celery, we picked the cabbage.
Why?
In terms of macros, cabbage has nearly 2x the fiber for nearly 2x the carbs and nearly 2x the protein, winning in this category.
In the category of vitamins, cabbage has more of vitamins B1, B6, B9, C, and K, while celery has more of vitamins A, B2, B3, B5, and E. Superficially, that’s a 5:5 tie, but it’s worth noting that cabbage has 10x more vitamin C and is an excellent source of that, which can arguably break the tie to put cabbage in the lead in this round.
Looking at minerals, cabbage has more calcium, iron, magnesium, manganese, phosphorus, and zinc, while celery has more copper, potassium, and selenium, yielding a 6:3 win to cabbage.
In other considerations, cabbage is modestly higher in polyphenols, especially flavonoids, especially flavonols such as kaempferol and quercetin. So that’s an extra point in cabbage’s favor too.
Adding up the sections makes for a clear overall win for cabbage, but by all means enjoy either or both, as diversity is good!
Want to learn more?
You might like:
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- What Does Kaempferol Do, Anyway?
- Fight Inflammation & Protect Your Brain, With Quercetin
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How To En-Joy Life (With Long-Term Benefits)
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New Year’s Dissolutions?
We have talked previously about:
The Science Of New Year’s Pre-Resolutions
…and here we are now at the end of the first week of January; how’s it going?
Hopefully, based on that article, it’s been going just great since December! For most people, statistically speaking, it hasn’t.
Around now is typically when many people enter the “bargaining” stage of New Year’s Resolutions, which at this point are often in serious danger of becoming New Year’s Dissolutions.
What’s important, really?
When trying to juggle potentially too many new items, it’s important to be able to decide where to focus one’s efforts in the case of needing to drop a ball or two.
First, the laziest way…
The path of least resistance
This is perhaps most people’s go-to. It, without too much thought, drops whatever feels most onerous, and continues with what seems easiest.
This is not a terrible approach, because what we enjoy, we will be more likely to continue. But it can be improved upon, while still getting that benefit.
Marie Kondo your
resolutionsvaluesInstead of throwing out the new habits that “don’t spark joy”, ask yourself:
“What brings me joy?”
…because often, the answer is something that’s a result of a thing that didn’t “spark joy” directly. Many things in life involve delayed gratification.
Let’s separate the [unwanted action] from the [wanted result] for a moment.
Rather than struggling on with something unpleasant for the hope of joy at the end of the rainbow, though, give yourself permission to improve the middle bit.
For example, if the idea of having lots of energy and good cardiovascular fitness is what prompted you to commit to those 6am runs each morning (but they’re not actually joyous in your experience), what would be more fun and still give you the same benefit?
Now that you know “having lots of energy and good CV fitness” is what sparks joy, not “getting up to run at 6am”, you can change lanes without pulling off the highway entirely.
Maybe a dance class will be more your speed, for example.
The key here is: you’ll have changed your resolution, without breaking it in any way that mattered
Want more ways to keep on track without burning out?
Who doesn’t? So, check out:
How To Keep On Keeping On… Long Term!
Enjoy!
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Guava vs Raspberries – Which is Healthier?
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Our Verdict
When comparing guava to raspberries, we picked the raspberries.
Why?
Both have their merits!
In terms of macros, guava has slightly more carbs and protein, while raspberries have slightly more fiber; generally speaking we’d prioritize the fiber if we truly need to call it one way or another, which would give raspberries the win here, but the numbers are very close, so we’re calling this first round a tie.
In the category of vitamins, guava has more of vitamins A, B1, B3, B5, B6, B9, and C, while raspberries have more of vitamins E and K, yielding a 7:2 win for guava in this round.
Looking at minerals, guava has more copper, potassium, and selenium, while raspberries have more calcium, iron, manganese, and zinc, winning this round for raspberries.
In other considerations, raspberries are much higher in polyphenols, so that’s another point in their favor.
Adding up the sections makes for an overall win for raspberries, but guava clearly has its merits too, so by all means enjoy either or both, as diversity is best!
Want to learn more?
You might like:
21 Most Beneficial Polyphenols & What Foods Have Them
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