Chili Hot-Bedded Salmon

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This one can be made in less time than it takes to order and receive a Chinese take-out! The principle is simple: it’s a bed of greens giving pride of place to a salmon fillet in a deliciously spicy marinade. So healthwise, we have greens-and-beans, healthy protein and fats, and tasty polyphenols. Experientially, we have food that tastes a lot more decadent than it is!

You will need

  • 4 salmon fillets (if vegan, substitute firm tofu; see also how to make this no-salmon salmon)
  • 2 bok choy, washed and stems trimmed
  • 7 oz green beans, trimmed
  • 4 oz sugar snap peas
  • 4 spring onions, sliced
  • 2 tbsp chili oil*
  • 1 tbsp soy sauce
  • 1 tsp garlic paste
  • 1 tsp ginger paste
  • 1 tsp black pepper

*this can be purchased as-is, but if you want to make your own in advance, simply take extra virgin olive oil and infuse it with [finely chopped, red] chili. This is a really good thing to do for commonly-used flavored oils, by the way—chili oil and garlic oil are must-haves in this writer’s opinion; basil oil, sage oil, and rosemary oil, are all excellent things to make and have in, too. Just know, infusing is not quick, so it’s good to do these in batch and make plenty well before you need it. For now, if you don’t have any homemade already, then store-bought is fine 🙂

Method

(we suggest you read everything at least once before doing anything)

1) Preheat the oven to 360℉/180℃/gas mark 6

2) Lay out 4 large squares of foil, and put the bok choy, green beans, and sugar snap peas in a little pile in the middle of each one. Put a salmon fillet on top of each (if it has skin, score the skin first, so that juices will be able to penetrate, and put it skin-side down), and then top with the spring onions.

3) Mix the rest of the ingredients in a small bowl, and then spoon this marinade evenly over each of the fillets (alternatively, if you have occasion to marinade the fillets in advance and let them sit in the marinade in the fridge for some hours before, do so, in which case this step will already be done now, because past-you did it. Yay for past-you!)

4) Fold up the edges of the foil, making each one an enclosed parcel, gently sealed at the top by folding it over. Put them on a baking tray and bake for about 20 minutes.

5) Serve! If you’d like some carbs with it, we recommend our tasty versatile rice recipe.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

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  • Black Beans vs Soy Beans – Which is Healthier?

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    Our Verdict

    When comparing black beans to soy beans, we picked the soy.

    Why?

    Quite some heavyweights competing here today, as both have been the winners of other comparisons!

    Comparing these two’s macros first, black beans have 3x the carbs and slightly more fiber, while soy has more than 2x the protein. We’ll call this a win for soy.

    As a tangential note, it’s worth remembering also that soy is a complete protein (contains a full set of the amino acids we need), whereas black beans… Well, technically they are too, but in practicality, they only have much smaller amounts of some amino acids.

    In terms of vitamins, black beans have more of vitamins B1, B3, B5, B9, and E, while soy beans have more of vitamins A, B2, B6, C, K, and choline. A marginal win for soy here.

    In the category of minerals, however, it isn’t close: black beans are not higher in any minerals, while soy beans are higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. An overwhelming win for soy.

    It should be noted, however, that black beans are still very good for minerals! They just look bad when standing next to soy, that’s all.

    So, enjoy either or both, but for nutritional density, soy wins the day.

    Want to learn more?

    You might like to read:

    Plant vs Animal Protein: Head to Head

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  • Monosodium Glutamate: Sinless Flavor-Enhancer Or Terrible Health Risk?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    What’s The Deal With MSG?

    There are a lot of popular beliefs about MSG. Is there a grain of truth, or should we take them with a grain of salt? We’ll leap straight into myth-busting:

    MSG is high in salt

    True (technically) False (practically)

    • MSG is a salt (a monosodium salt of L-glutamic acid), but to call it “full of salt” in practical terms is like calling coffee “full of fruit”. (Coffee beans are botanically fruit)
    • It does contain sodium, though which is what the S stands for!
    • We talked previously about how MSG’s sodium content is much lower than that of (table) salt. Specifically, it’s about one third of that of sodium chloride (e.g. table salt).

    MSG triggers gluten sensitivity

    False!

    Or at least, because this kind of absolute negative is hard to prove in science, what we can say categorically is: it does not contain gluten. We understand that the similar name can cause that confusion. However:

    • Gluten is a protein, found in wheat (and thus wheat-based foods).
    • Glutamate is an amino acid, found in protein-rich foods.
    • If you’re thinking “but proteins are made from amino acids”, yes, they are, but the foundational amino acid of gluten is glutamine, not glutamate. Different bricks → different house!

    The body can’t process MSG correctly

    False!

    The body has glutamate receptors throughout the gut and nervous system.

    The body metabolizes glutamate from MSG just the same as from any other food that contains it naturally.

    Read: Update on food safety of monosodium l-glutamate (MSG) ← evidence-based safety review

    MSG causes “Chinese Restaurant Syndrome”

    False!

    Racism causes that. It finds its origins in what was originally intended as a satirical joke, that the papers picked up and ran with, giving it that name in the 1960s. As to why it grew and persisted, that has more to do with US politics (the US has been often at odds with China for a long time) and xenophobia (people distrust immigrants, such as those who opened restaurants), including nationalistic rhetoric associating immigrants with diseases.

    Read: Xenophobia in America in the Age of Coronavirus and Beyond ← academic paper that gives quite a compact yet comprehensive overview

    Research science, meanwhile, has not found any such correlation, in more than 40 years of looking.

    PS: we realize this item in the list is very US-centric. Apologies to our non-US subscribers. We know that this belief isn’t so much of a thing outside the US—though it certainly can crop up elsewhere sometimes, too.

    Are there any health risks associated with MSG, then?

    Well, as noted, it does contain sodium, albeit much less than table salt. So… do go easy on it, all the same.

    Aside from that, the LD50 (a way of measuring toxicity) of MSG is 15.8g/kg, so if for example you weigh 150lb (68 kg), don’t eat 2.2lb (a kilogram) of MSG.

    There have been some studies on rats (or in one case, fruit flies) that found high doses of MSG could cause heart problems and/or promote obesity. However:

    • this has not been observed to be the case in humans
    • those doses were really high, ranging from 1g/kg to 8g/kg. So that’d be the equivalent of our 150lb person eating it by the cupful
    • it was injected (as a solution) into the rats, not ingested by them
    • so don’t let someone inject you with a cup of MSG!

    Read: A review of the alleged health hazards of monosodium glutamate

    Bottom line on MSG and health:

    Enjoy in moderation, but enjoy if you wish! MSG is just the salt form of the amino acid glutamate, which is found naturally in many foods, including shrimp, seaweed, and tomatoes.

    Scientists have spent more than 40 years trying to find health risks for MSG, and will probably keep trying (which is as science should be), but for now… Everything has either come up negative, or has been the result of injecting laboratory animals with megadoses.

    If you’d like to try it in your cooking as a low-sodium way to bring out the flavor of your dishes, you can order it online. Cheapest in bulk, but try it and see if you like it first!

    (I’ll be real with you… I have 5 kg in the pantry myself and use about half a teaspoon a day, cooking for two)

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  • 10,000 Steps, 30 Days, 4 Changes

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    Ariel wasn’t the most active person, and took on a “30 day challenge” to do the commonly-prescribed 10,000 steps per day—without adjusting her diet or doing any other exercise. How much of a difference does it make, really?

    Stepping onwards

    The 4 main things that she found changed for her weren’t all what she expected:

    • Weight loss yes, but only marginally: she lost 3 lbs in a month, which did nevertheless make a visible difference. We might hypothesize that part of the reason for the small weight loss and yet visible difference is that she gained a little muscle, and the weight loss was specifically shifting away from a cortisol-based fat distribution, to a more healthy fat distribution.
    • Different eating habits: she felt less hungry and craved less sugar. This likely has less to do with calorie consumption, and more to do with better insulin signalling.
    • Increased energy and improved mood: these are going together in one item, because she said “4 things”, but really they are two related things. So, consider one of them a bonus item! In any case, she felt more energized and productive, and less reliant on caffeine.
    • Improved sleep: or rather, at first, disrupted sleep, and then slept better and stayed better. A good reminder that changes for the better don’t always feel better in the first instance!

    To hear about it in her own words, and see the before and after pictures, enjoy:

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  • Why Diets Make Us Fat – by Dr. Sandra Aamodt

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    It’s well-known that crash-dieting doesn’t work. Restrictive diets will achieve short-term weight loss, but it’ll come back later. In the long term, weight creeps slowly upwards. Why?

    Dr. Sandra Aamodt explores the science and sociology behind this phenomenon, and offers an evidence-based alternative.

    A lot of the book is given over to explanations of what is typically going wrong—that is the title of the book, after all. From metabolic starvation responses to genetics to the negative feedback loop of poor body image, there’s a lot to address.

    However, what alternative does she propose?

    The book takes us on a shift away from focusing on the numbers on the scale, and more on building consistent healthy habits. It might not feel like it if you desperately want to lose weight, but it’s better to have healthy habits at any weight, than to have a wreck of physical and mental health for the sake of a lower body mass.

    Dr. Aamodt lays out a plan for shifting perspectives, building health, and letting weight loss come by itself—as a side effect, not a goal.

    In fact, as she argues (in agreement with the best current science, science that we’ve covered before at 10almonds, for that matter), that over a certain age, people in the “overweight” category of BMI have a reduced mortality risk compared to those in the “healthy weight” category. It really underlines how there’s no point in making oneself miserably unhealthy with the end goal of having a lighter coffin—and getting it sooner.

    Bottom line: will this book make you hit those glossy-magazine weight goals by your next vacation? Quite possibly not, but it will set you up for actually healthier living, for life, at any weight.

    Click here to check out Why Diets Make Us Fat, and live healthier and better!

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  • ADHD medication – can you take it long term? What are the risks and do benefits continue?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Attention deficit hyperactivity disorder (ADHD) is a condition that can affect all stages of life. Medication is not the only treatment, but it is often the treatment that can make the most obvious difference to a person who has difficulties focusing attention, sitting still or not acting on impulse.

    But what happens once you’ve found the medication that works for you or your child? Do you just keep taking it forever? Here’s what to consider.

    What are ADHD medications?

    The mainstay of medication for ADHD is stimulants. These include methylphenidate (with brand names Ritalin, Concerta) and dexamfetamine. There is also lisdexamfetamine (branded Vyvanse), a “prodrug” of dexamfetamine (it has a protein molecule attached, which is removed in the body to release dexamfetamine).

    There are also non-stimulants, in particular atomoxetine and guanfacine, which are used less often but can also be highly effective. Non-stimulants can be prescribed by GPs but this may not always be covered by the Pharmaceutical Benefits Scheme and could cost more.

    How stimulants work

    Some stimulants prescribed for ADHD are “short acting”. This means the effect comes on after around 20 minutes and lasts around four hours.

    Longer-acting stimulants give a longer-lasting effect, usually by releasing medication more slowly. The choice between the two will be guided by whether the person wants to take medication once a day or prefers to target the medication effect to specific times or tasks.

    For the stimulants (with the possible exception of lisdexamfetamine) there is very little carry-over effect to the next day. This means the symptoms of ADHD may be very obvious until the first dose of the morning takes effect.

    One of the main aims of treatment is the person with ADHD should live their best life and achieve their goals. In young children it is the parents who have to consider the risks and benefits on behalf of the child. As children mature, their role in decision making increases.

    What about side effects?

    The most consistent side effects of the stimulants are they suppress appetite, resulting in weight loss. In children this is associated with temporary slowing of the growth rate and perhaps a slight delay in pubertal development. They can also increase the heart rate and may cause a rise in blood pressure. Stimulants often cause insomnia.

    These changes are largely reversible on stopping medication. However, there is concern the small rises in blood pressure could accelerate the rate of heart disease, so people who take medication over a number of years might have heart attacks or strokes slightly sooner than would have happened otherwise.

    This does not mean older adults should not have their ADHD treated. Rather, they should be aware of the potential risks so they can make an informed decision. They should also make sure high blood pressure and attacks of chest pain are taken seriously.

    Stimulants can be associated with stomach ache or headache. These effects may lessen over time or with a reduction in dose. While there have been reports about stimulants being misused by students, research on the risks of long-term prescription stimulant dependence is lacking.

    Will medication be needed long term?

    Although ADHD can affect a person’s functioning at all stages of their life, most people stop medication within the first two years.

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    In teenagers the medication may lose its effectiveness as they outgrow their dose and so they stop taking it. But this should be differentiated from tolerance, when the dose becomes less effective and there are only temporary improvements with dose increases.

    Tolerance may be managed by taking short breaks from medication, switching from one stimulant to another or using a non-stimulant.

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    Medication is usually prescribed by a specialist but rules differ around Australia.
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    Too many prescriptions?

    ADHD is becoming increasingly recognised, with more people – 2–5% of adults and 5–10% of children – being diagnosed. In Australia stimulants are highly regulated and mainly prescribed by specialists (paediatricians or psychiatrists), though this differs from state to state. As case loads grow for this lifelong diagnosis, there just aren’t enough specialists to fit everyone in.

    In November, a Senate inquiry report into ADHD assessment and support services highlighted the desperation experienced by people seeking treatment.

    There have already been changes to the legislation in New South Wales that may lead to more GPs being able to treat ADHD. Further training could help GPs feel more confident to manage ADHD. This could be in a shared-care arrangement or independent management of ADHD by GPs like a model being piloted at Nepean Blue Mountains Local Health District, with GPs training within an ADHD clinic (where I am a specialist clinician).

    Not every person with ADHD will need or want to take medication. However, it should be more easily available for those who could find it helpful.The Conversation

    Alison Poulton, Senior Lecturer, Brain Mind Centre Nepean, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Best Menopause Advice You Don’t Want To Hear About

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    Nutritionist and perimenopause coach Claudia Canu, whom we’ve featured before in our Expert Insights segment, has advice:

    Here’s to good health

    When it comes to alcohol, the advice is: don’t.

    Or at least, cut back, and manage the effects by ensuring good hydration, having an “alcohol curfew” and so forth.

    What’s the relation to menopause? Well, alcohol’s not good for anyone at any time of life, but there are some special considerations when it comes to alcohol and estrogenic hormonal health:

    • The liver works hard to process the alcohol as a matter of urgency, delaying estrogen processing, which can increase the risk of breast and uterine cancer.
    • Alcohol has no positive health effects and is also linked to higher risks of breast and colorectal cancer.
    • Alcohol can also trigger some menopausal symptoms, such as night sweats and hot flashes. So, maybe reaching for that “cooling drink” isn’t the remedy it might seem.
    • During menopause, the body becomes more insulin-resistant, making it more susceptible to blood sugar spikes caused by alcohol. Also not good.

    Common reasons women turn to alcohol include stress, frustration, the need for reward, and social pressure, and all of these can be heightened when undergoing hormonal changes. Yet, alcohol will ultimately only worsen each of those things.

    For more on the science of some of the above, plus tips on how to make positive changes with minimum discomfort, enjoy:

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