Cooling Bulgarian Tarator
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The “Bulgarian” qualifier is important here because the name “tarator” is used to refer to several different dishes from nearby-ish countries, and they aren’t the same. Today’s dish (a very healthy and deliciously cooling cucumber soup) isn’t well-known outside of Bulgaria, but it should be, and with your help we can share it around the world. It’s super-easy and takes only about 10 minutes to prepare:
You will need
- 1 large cucumber, cut into small (¼” x ¼”) cubes or small (1″ x ⅛”) batons (the size is important; any smaller and we lose texture; any larger and we lose the balance of the soup, and also make it very different to eat with a spoon)
- 2 cups plain unsweetened yogurt (your preference what kind; live-cultured of some kind is best, and yes, vegan is fine too)
- 1½ cup water, chilled but not icy (fridge-temperature is great)
- ½ cup chopped walnuts (substitutions are not advised; omit if allergic)
- ½ bulb garlic, minced
- 3 tbsp fresh dill, chopped
- 2 tbsp extra virgin olive oil
- 1 tsp black pepper, coarse ground
- ½ tsp MSG* or 1 tsp low-sodium salt
Method
(we suggest you read everything at least once before doing anything)
1) Mix the cucumber, garlic, 2 tbsp of the dill, oil, MSG-or-salt and pepper in a big bowl
2) Add the yogurt and mix it in too
3) Add the cold water slowly and stir thoroughly; it may take a minute to achieve smooth consistency of the liquid—it should be creamy but thin, and definitely shouldn’t stand up by itself
4) Top with the chopped nuts, and the other tbsp of dill as a garnish
5) Serve immediately, or chill in the fridge until ready to serve. It’s perfect as a breakfast or a light lunch, by the way.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- How To Really Look After Your Joints ← this is about how cucumber has phytochemicals that outperform glucosamine and chondroitin by 200%, at 1/135th of the dose
- Making Friends With Your Gut (You Can Thank Us Later)
- Is Dairy Scary? ← short answer in terms of human health is “not if it’s fermented”
- Why You Should Diversify Your Nuts!
- The Many Health Benefits Of Garlic
- Is “Extra Virgin” Worth It?
- Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
- Monosodium Glutamate: Sinless Flavor-Enhancer Or Terrible Health Risk? ← *for those who are worried about the health aspects of MSG; it is healthier and safer than table salt
Take care!
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Bell Pepper vs Sweetcorn – Which is Healthier?
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Our Verdict
When comparing bell pepper to sweetcorn, we picked the corn.
Why?
If you’re thinking “but wait, which color bell pepper, don’t they have different nutritional properties?” then firstly, well-remembered, and secondly, it doesn’t matter in this case. The main things that it affects are vitamins A and C and various polyphenols, and even the weakest bell pepper for them wins on both of those vitamins (while the strongest bell peppers for them still lose on vitamins in total) and even the strongest bell pepper for them loses on polyphenols, so the results go the same with any color.
In terms of macros, the corn has more carbs, protein, and fiber; however, both are low in glycemic index, so we’ll go with the “more food per food” option, the corn.
In the category of vitamins, even green bell peppers (the least well-endowed) have more of vitamins A, B6, C, E, and K, while sweetcorn has more of vitamins B1, B2, B3, B5, B9, and choline, compared to even yellow or red bell peppers (which are the best peppers for vitamins). So, a moderate win for the corn.
When it comes to minerals, bell peppers have more calcium and copper, while sweetcorn has more iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. An easy win for sweetcorn.
In short, enjoy both, but the corn is the overall winner today!
Want to learn more?
You might like to read:
- Brain Food? The Eyes Have It! ← green bell peppers are a good source of lutein, as is sweetcorn
- A Spectrum Of Specialties: Which Bell Peppers To Pick?
Take care!
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Women and Minorities Bear the Brunt of Medical Misdiagnosis
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Charity Watkins sensed something was deeply wrong when she experienced exhaustion after her daughter was born.
At times, Watkins, then 30, had to stop on the stairway to catch her breath. Her obstetrician said postpartum depression likely caused the weakness and fatigue. When Watkins, who is Black, complained of a cough, her doctor blamed the flu.
About eight weeks after delivery, Watkins thought she was having a heart attack, and her husband took her to the emergency room. After a 5½-hour wait in a North Carolina hospital, she returned home to nurse her baby without seeing a doctor.
When a physician finally examined Watkins three days later, he immediately noticed her legs and stomach were swollen, a sign that her body was retaining fluid. After a chest X-ray, the doctor diagnosed her with heart failure, a serious condition in which the heart becomes too weak to adequately pump oxygen-rich blood to organs throughout the body. Watkins spent two weeks in intensive care.
She said a cardiologist later told her, “We almost lost you.”
Watkins is among 12 million adults misdiagnosed every year in the U.S.
In a study published Jan. 8 in JAMA Internal Medicine, researchers found that nearly 1 in 4 hospital patients who died or were transferred to intensive care had experienced a diagnostic error. Nearly 18% of misdiagnosed patients were harmed or died.
In all, an estimated 795,000 patients a year die or are permanently disabled because of misdiagnosis, according to a study published in July in the BMJ Quality & Safety periodical.
Some patients are at higher risk than others.
Women and racial and ethnic minorities are 20% to 30% more likely than white men to experience a misdiagnosis, said David Newman-Toker, a professor of neurology at Johns Hopkins School of Medicine and the lead author of the BMJ study. “That’s significant and inexcusable,” he said.
Researchers call misdiagnosis an urgent public health problem. The study found that rates of misdiagnosis range from 1.5% of heart attacks to 17.5% of strokes and 22.5% of lung cancers.
Weakening of the heart muscle — which led to Watkins’ heart failure — is the most common cause of maternal death one week to one year after delivery, and is more common among Black women.
Heart failure “should have been No. 1 on the list of possible causes” for Watkins’ symptoms, said Ronald Wyatt, chief science and chief medical officer at the Society to Improve Diagnosis in Medicine, a nonprofit research and advocacy group.
Maternal mortality for Black mothers has increased dramatically in recent years. The United States has the highest maternal mortality rate among developed countries. According to the Centers for Disease Control and Prevention, non-Hispanic Black mothers are 2.6 times as likely to die as non-Hispanic white moms. More than half of these deaths take place within a year after delivery.
Research shows that Black women with childbirth-related heart failure are typically diagnosed later than white women, said Jennifer Lewey, co-director of the pregnancy and heart disease program at Penn Medicine. That can allow patients to further deteriorate, making Black women less likely to fully recover and more likely to suffer from weakened hearts for the rest of their lives.
Watkins said the diagnosis changed her life. Doctors advised her “not to have another baby, or I might need a heart transplant,” she said. Being deprived of the chance to have another child, she said, “was devastating.”
Racial and gender disparities are widespread.
Women and minority patients suffering from heart attacks are more likely than others to be discharged without diagnosis or treatment.
Black people with depression are more likely than others to be misdiagnosed with schizophrenia.
Minorities are less likely than whites to be diagnosed early with dementia, depriving them of the opportunities to receive treatments that work best in the early stages of the disease.
Misdiagnosis isn’t new. Doctors have used autopsy studies to estimate the percentage of patients who died with undiagnosed diseases for more than a century. Although those studies show some improvement over time, life-threatening mistakes remain all too common, despite an array of sophisticated diagnostic tools, said Hardeep Singh, a professor at Baylor College of Medicine who studies ways to improve diagnosis.
“The vast majority of diagnoses can be made by getting to know the patient’s story really well, asking follow-up questions, examining the patient, and ordering basic tests,” said Singh, who is also a researcher at Houston’s Michael E. DeBakey VA Medical Center. When talking to people who’ve been misdiagnosed, “one of the things we hear over and over is, ‘The doctor didn’t listen to me.’”
Racial disparities in misdiagnosis are sometimes explained by noting that minority patients are less likely to be insured than white patients and often lack access to high-quality hospitals. But the picture is more complicated, said Monika Goyal, an emergency physician at Children’s National Hospital in Washington, D.C., who has documented racial bias in children’s health care.
In a 2020 study, Goyal and her colleagues found that Black kids with appendicitis were less likely than their white peers to be correctly diagnosed, even when both groups of patients visited the same hospital.
Although few doctors deliberately discriminate against women or minorities, Goyal said, many are biased without realizing it.
“Racial bias is baked into our culture,” Goyal said. “It’s important for all of us to start recognizing that.”
Demanding schedules, which prevent doctors from spending as much time with patients as they’d like, can contribute to diagnostic errors, said Karen Lutfey Spencer, a professor of health and behavioral sciences at the University of Colorado-Denver. “Doctors are more likely to make biased decisions when they are busy and overworked,” Spencer said. “There are some really smart, well-intentioned providers who are getting chewed up in a system that’s very unforgiving.”
Doctors make better treatment decisions when they’re more confident of a diagnosis, Spencer said.
In an experiment, researchers asked doctors to view videos of actors pretending to be patients with heart disease or depression, make a diagnosis, and recommend follow-up actions. Doctors felt far more certain diagnosing white men than Black patients or younger women.
“If they were less certain, they were less likely to take action, such as ordering tests,” Spencer said. “If they were less certain, they might just wait to prescribe treatment.”
It’s easy to see why doctors are more confident when diagnosing white men, Spencer said. For more than a century, medical textbooks have illustrated diseases with stereotypical images of white men. Only 4.5% of images in general medical textbooks feature patients with dark skin.
That may help explain why patients with darker complexions are less likely to receive a timely diagnosis with conditions that affect the skin, from cancer to Lyme disease, which causes a red or pink rash in the earliest stage of infection. Black patients with Lyme disease are more likely to be diagnosed with more advanced disease, which can cause arthritis and damage the heart. Black people with melanoma are about three times as likely as whites to die within five years.
The covid-19 pandemic helped raise awareness that pulse oximeters — the fingertip devices used to measure a patient’s pulse and oxygen levels — are less accurate for people with dark skin. The devices work by shining light through the skin; their failures have delayed critical care for many Black patients.
Seven years after her misdiagnosis, Watkins is an assistant professor of social work at North Carolina Central University in Durham, where she studies the psychosocial effects experienced by Black mothers who survive severe childbirth complications.
“Sharing my story is part of my healing,” said Watkins, who speaks to medical groups to help doctors improve their care. “It has helped me reclaim power in my life, just to be able to help others.”
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
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New Year, New Health Habits?
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It’s that time of the year, and many of us hope to make this our healthiest year yet—or at least significantly improve it in some particular area that’s important to us! So, what news from the health world?
The rise of GLP-1 agonists continues
GLP-1 agonists have surged in popularity in the past year, and it looks like that trend is set to continue in the new one. The title of the below-linked pop-science article is slightly misleading, it’s not “almost three quarters of UK women”, but rather, “72% of the women using the digital weight loss platform Juniper”, which means the sample is confined to people interested in weight loss. Still, of those interested in weight loss, 72% is a lot, and the sample size was over 1000:
Read in full: New Year, new approach to weight loss: Almost three quarters of UK women are considering using GLP-1s in 2025
Related: 5 ways to naturally boost the “Ozempic Effect” ← these natural methods “hack” the same metabolic pathways as GLP-1 agonists do (it has to do with incretin levels), causing similar results
The lesser of two evils
Smoking is terrible, for everything. Vaping is… Not great, honestly, but as the below-discussed study shows, at the very least it results in much less severe respiratory symptoms than actual smoking. For many, vaping is a halfway-house to actually quitting; for some, it’s just harm reduction, and that too can be worthwhile.
We imagine that probably very few 10almonds readers smoke cigarettes, but we know quite a few use cannabis, which is discussed also:
Read in full: Switching to e-cigarettes may ease respiratory symptoms, offering hope for smokers
Related: Vaping: A Lot Of Hot Air? ← we look at the pros, cons, and popular beliefs that were true a little while ago but now they’re largely not (because of regulatory changes re what’s allowed in vapes)
Sometimes, more is more
The below-linked pop-science article has a potentially confusingly-worded title that makes it sound like increased exercise duration results in decreasing marginal returns (i.e., after a certain point, you’re getting very limited extra benefits), but in fact the study says the opposite.
Rather, increased moderate exercise (so, walking etc) results in a commensurately decreasing weight and a decreasing waistline.
In short: walk more, lose more (pounds and inches). The study examined those who moved their bodies for 150–300 minutes per week:
Read in full: Increased exercise duration linked to decreasing results in weight and waistline
Related: The Doctor Who Wants Us To Exercise Less, & Move More
Take care!
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Purpose – by Gina Bianchini
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To address the elephant in the room, this is not a rehash of Rick Warren’s best-selling “The Purpose-Driven Life”. Instead, this book is (in this reviewer’s opinion) a lot better. It’s a lot more comprehensive, and it doesn’t assume that what’s most important to the author will be what’s most important to you.
What’s it about, then? It’s about giving your passion (whatever it may be) the tools to have an enduring impact on the world. It recommends doing this by leveraging a technology that would once have been considered magic: social media.
Far from “grow your brand” business books, this one looks at what really matters the most to you. Nobody will look back on your life and say “what a profitable second quarter that was in such-a-year”. But if you do your thing well, people will look back and say:
- “he was a pillar of the community”
- “she raised that community around her”
- “they did so much for us”
- “finding my place in that community changed my life”
- …and so forth. Isn’t that something worth doing?
Bianchini takes the position of both “idealistic dreamer” and “realistic worker”.
Further, she blends the two beautifully, to give practical step-by-step instructions on how to give life to the community that you build.
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Hit A Weight Loss Plateau? Here’s What To Do
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Around this time of year (early April, at time of writing) it’s especially common for people to hit a plateau in our progress towards various goals.
When it comes to weight loss specifically, a large (n=24,035) study of mostly women (19.972/24,035 = 83.09%) aged 31–70 (with more than half being in the 51–70 range) has good news about this:
Most people who sustainably lose weight weight over the course of a year, have a plateau at some point, usually at least one three-month plateau.
The top three weight loss patterns were:
- 15% lost weight for 6 months, then maintained their weight for a further 6 months, resulting in an average 11kg weight loss after a year (12% of their starting body weight)
- 11% lost weight in the first 3 months, then maintained for 9 months, losing 5kg after a year (nearly 6% of their starting body weight)
- 9% lost weight for 9 months, followed by 3 months of maintenance, resulting in an average 16kg loss (17% of their starting body weight)
You can read the full paper here: Weight Loss Patterns and Outcomes Over 12 Months on a Commercial Weight Management Program (CSIRO Total Wellbeing Diet Online): Large-Community Cohort Evaluation Study
Did you notice the reframe there? What may be seen (and not welcomed) by the individual is a plateau, but what it also is objectively, is weight loss maintenance. In other words, not regaining weight, as we all know can be all too easy for many.
You may be thinking: “but I want to continue losing weight!”
And that’s fine. The trick is to use the maintenance phase (or plateau, if you want to call it that) as an opportunity to assess what’s working for you and what’s not, and where you want to go from here.
The chances are good that your metabolism has simply adapted to whatever diet/exercises changes you made to your lifestyle… And that’s good!
Three months ago, you wanted your body to have this new “set point”, and now you have it. Congratulations on the improved metabolism!
Now, imagine yourself starting again, but this time you’re starting with a better metabolism than last time you started. What will you do next to up the ante?
Whatever you do, we recommend making sure to do it healthily, for example: How To Lose Weight (Healthily!)
You might even want to coast for a little in a maintenance phase, and use the opportunity to improve related areas of your health, before diving back into your next weight loss phase.
For example, you might want to: Stop Trying To Lose Weight (And Do This Instead) ← this is about metabolic health in a more general fashion, and is very important
Alternatively, you might want to take the opportunity to build a little muscle (which in turn will improve your metabolic health, because muscle “costs” calories to maintain, while fat cues your body to dial down the metabolism to survive the famine for which it thinks you were preparing).
If you want to do that, then check out: Can You Gain Muscle & Lose Fat At The Same Time?
And if at any point your weight loss journey (or perhaps a plateau somewhere along such) is getting you down, then… You know the saying “have fun and be yourself”? The trick here is to have fun and be your best self. Seriously! Mindset is actually really important, not just for your mental health, but also for your physical health, and yes, also for weight loss specifically, if that’s your goal.
See: 8 Pillars of Weight Loss Explained ← Surprise, diet is #6 and exercise is #7, while emotional freedom and resilience is #1 😎
Want to know more?
Check out this trio of articles that’ll keep you on the right path:
- How To Plan For The Unplannable & Always Follow Through
- How To Avoid Slipping Into (Bad) Old Habits
- How To Keep On Keeping On… Long Term!
Take care!
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Black Tea or Green Tea – Which is Healthier?
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Our Verdict
When comparing black tea to green tea, we picked the black tea.
Why?
It was close! Ultimately we picked the black tea as the “best all-rounder”.
Both teas are great for the health, insofar as tea in general is a) a very good way to hydrate (better absorption than plain water) and b) an excellent source of beneficial phytochemicals—mostly antioxidants of various kinds, but there’s a lot in there.
We did a run-down previously of the relative benefits of each of four kinds of tea (black, white, green, red):
Which Tea Is Best, By Science?
Which concluded in its final summary:
Black, white, green, and red teas all have their benefits, and ultimately the best one for you will probably be the one you enjoy drinking, and thus drink more of.
If trying to choose though, we offer the following summary:
- Black tea: best for total beneficial phytochemicals
- White tea:best for your oral health
- Green tea: best for your brain
- ❤️ Red tea: best if you want naturally caffeine-free
Enjoy!
Don’t Forget…
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