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Today’s almonds have been activated by:
❝Nothing is a matter of life and death except life and death❞
⏰ IN A RUSH?
Today’s 30-Second Summary
If you don’t have time to read the whole email today, here are some key takeaways:
Chia seeds are a veritable nutritional powerhouse, and offer a lot to our health
Today’s main feature spotlights the research into their cardioprotective, antidiabetic, anticancer, and antineurodegeneration properties
They’re also an incredible source of protein and healthy fats!
As we age, our collagen levels tend to get depleted more easily. Collagen is important not just for youthful good looks, but also for the health of bones and joints
Today’s sponsor NativePath are offering high-quality collagen without additives or harmful impurities
Read on to learn more about these things, or click here to visit our archive
🤫 A WORD TO THE WISE
 | GLP-1 Agonists Against Addiction?Can a drug like Ozempic help treat addictions to alcohol, opioids or other substances? The research results are mixed; you can check out the details here: |
👀 WATCH AND LEARN
Super-tasty (And Healthy, And Easy) Turkish Lentil Soup (5:13)
Prefer text? There is a text version of the recipe under the video 😎
Want to watch it, but not right now? Bookmark it for later 🔖
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❓️ THIS OR THAT?
Vote on Which is Healthier
Take your pick:
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Click on whichever you think is better for you!
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💊 MAIN FEATURE
If You're Not Taking Chia, You're Missing Out
Last Tuesday, we wrote about nutritional psychiatry, and the benefits of eating for one’s mental health.
You can check out Dr. Uma Naidoo’s to-dos, here:
In response, one of our subscribers wrote to mention:
❝Really interesting....just put chia seeds in my diet love them......😀😀taking the Drs advice.😁❞
And then! On Friday, our tip at the top of the newsletter was:
Not sure how to incorporate chia seeds into your diet? It’s easier to want the benefits of their many brain-healthy (and otherwise-healthy, too) nutrients, than it is to know what to do with them necessarily, and not everyone enjoys seeds as a snack. So…
When you cook rice, throw in a tablespoon of chia seeds too. The cooking process will soften them and they won’t be texturally any different than the rice, but the nutrients will be all there.
They can also be thrown in with lentils, in the same fashion! Or oatmeal, when cooking it or making overnight oats.
We’ll be honest, it was Cindy’s comment that prompted us to suggest it. But wait! There was more to come in response:
❝You had a teaser ..on Chia seed.would of liked a article on the benefits . I've just discovered Chia seeds...😊😊😊😊❞
So, Cindy, this one’s for you:
Nutritional powerhouse
First things first, these tiny seeds have a lot of nutrients. There are not many more nutrient-dense foods than this (there’s a kind of seaweed that might be a contender; we’ll have to do some research and get back to you).
Check them out:
So much protein and healthy fat, so many vitamins and minerals, and so many miscellaneous other micronutrients that we’d be here all day to list them (which is why we linked the above factsheet instead).
Antioxidants in abundance
These deserve a special mention, because they include quercetin which we’ve written about previously:
…as well as quite a collection of others (including chlorogenic acid and caffeic acid, which may sound alarming but are great for lowering your blood pressure and against inflammation, respectively):
There are others too, with cardioprotective effects, liver-healthy effects, and anticancer properties:
Good for the heart and blood
Check it out:
Oh, and about diabetes? There’s more, this time pertaining to reducing after-dinner blood sugars (or “postpranidial glycemia”, in sciencese):
Good for the brain
Regular 10almonds readers will know that “what’s good for the blood, is good for the brain” is a very good rule of thumb already, but their high omega-3 content makes them especially so:
Want some?
We don’t sell them, but you can probably find them in your local supermarket and/or health food store, and if you prefer getting things online, here for your convenience is an example product on Amazon 😎
Enjoy!
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📖 ONE-MINUTE BOOK REVIEW
The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being – by Dr. Simon Rego & Sarah Fader
We have often reviewed psychology books here with a note saying "and no, it's not just a book of the standard CBT techniques that you probably already know".
So today, this one's for anyone who was ever thinking "but I don't know the standard CBT techniques and I would like to know them!".
The authors outline specific solutions to many common quantifiable problems, with simple exercises that are well-explained and easy to implement.
Cognitive Behavioral Therapy (CBT) is not a panacea, but for the things it can be used for, it's very effective and is a very good "first thing to reach for" to see if it works, because its success rate for a lot of problems is very high.
What kinds of things is this book most likely to help with? A lot of common forms of stress, anxiety, self-esteem issues, cravings, shame, and relationship issues. Other things too, but we can't list everything and that list already covers a lot of very high-incidence stuff.
Bottom line: if CBT isn't something already in your toolbox, this book will help you add all its best tips and tricks.
What did you think of today's newsletter?We always love to hear from you, whether you leave us a comment or even just a click in the poll if you're speeding by! |
Wishing you the most well-informed start to the week,
The 10almonds Team
