Black Forest Chia Pudding

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.

This pudding tastes so decadent, it’s hard to believe it’s so healthy, but it is! Not only is it delicious, it’s also packed with nutrients including protein, carbohydrates, healthy fats (including omega-3s), fiber, vitamins, minerals, and assorted antioxidant polyphenols. Perfect dessert or breakfast!

You will need

  • 1½ cups pitted fresh or thawed-from-frozen cherries
  • ½ cup mashed banana
  • 3 tbsp unsweetened cocoa powder
  • 2 tbsp chia seeds, ground
  • Optional: 2 pitted dates, soaked in hot water for 10 minutes and then drained (include these if you prefer a sweeter pudding)
  • Garnish: a few almonds, and/or berries, and/or cherries and/or cacao nibs

Method

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

1) Blend the ingredients except for the chia seeds and the garnish, with ½ cup of water, until completely smooth

2) Divide into two small bowls or glass jars

3) Add 1 tbsp ground chia seeds to each, and stir until evenly distributed

4) Add the garnish and refrigerate overnight or at least for some hours. There’s plenty of wiggle-room here, so make it at your convenience and serve at your leisure.

Enjoy!

Want to learn more?

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

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

    • Anti-Inflammatory Cookbook for Beginners – by Melissa Jefferson
      Avoiding inflammatory food is crucial for our health. The “Anti-Inflammatory Cookbook for Beginners” offers 150 recipes for a 12-week meal plan. Get your copy now!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

    • Peaches vs Plums – Which is Healthier?

      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.

      Our Verdict

      When comparing peaches to plums, we picked the peaches.

      Why?

      Both are great! But there is a clear winner out of these two botanically-similar fruits:

      In terms of macronutrients they are very similar. Peaches have slightly more protein and plums have slightly more carbs, but the numbers are close enough to make no meaningful difference; they’re both mostly water.

      They’re also not too far from each other in the category of vitamins; peaches have more of vitamins B2, B3, B5, E, and choline, while plums have more of vitamins B1, B6, B9, C, and K. They’re equal on vitamin A, by the way, and the vitamins they do differ in, differ by around the same margins, so this category is a clear tie.

      When it comes to minerals, however, peaches win easily with more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. The two fruits are equal on calcium, and plum is not higher in any minerals.

      While they already won easily because of the mineral situation, it should be noted that peaches also have the lower glycemic index. But honestly, plums are fine too; peaches are just even lower.

      So: enjoy both, but if you’re going to pick one, peaches boast the most!

      Want to learn more?

      You might like to read:

      Take care!

      Share This Post

    • Hold Me Tight – by Dr. Sue Johnson

      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.

      A lot of relationship books are quite wishy-washy. This one isn’t.

      This one is evidenced-based (and heavily referenced!), and yet at the same time as being deeply rooted in science, it doesn’t lose the human touch.

      Dr. Johnson has spent her career as a clinical psychologist and researcher; she’s the primary developer of Emotionally Focused Therapy (EFT), which has demonstrated its effectiveness in over 35 years of peer-reviewed clinical research. In other words, it works.

      EFT—and thus also this book—finds roots in Attachment Theory. As such, topics this book covers include:

      • Recognizing and recovering from attachment injury
      • How fights in a relationship come up, and how they can be avoided
      • How lot of times relationships end, it’s not because of fights, but a loss of emotional connection
      • Building a lifetime of love instead, falling in love again each day

      This book lays the groundwork for ensuring a strong, secure, ongoing emotional bond, of the kind that makes/keeps a relationship joyful and fulfilling.

      Dr. Johnson has been recognized in her field with a Lifetime Achievement Award, and the Order of Canada.

      Get your copy of Hold Me Tight from Amazon today!

      Share This Post

    • 5 Minute Posture Improvement Routine!

      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.

      McKay Lang walks us through it:

      Step by Step

      Breathing exercise:

      • Place your hands on your lower abdomen.
      • Take three deep breaths, focusing on body tension in the shoulders and neck… And release.

      Shoulder squeeze:

      • With your hands on your hips, inhale and squeeze your shoulders upwards.
      • Hold your breath for 3–4 seconds, then exhale.
      • Repeat two more times, holding the squeeze a little longer each time.

      Upper shoulder massage:

      • Massage your upper shoulder muscles to release tension stored there.

      Overhead arm stretch:

      • Raise your arms above your head, clasping each elbow with the opposite hand.
      • Inhale deeply, stretch upwards, then exhale and release.
      • Repeat, alternating elbows.

      Neck and head push:

      • Place your palms on the back of the head, and push your head into your hands (and vice versa, because of Newton’s Third Law of Motion).
      • Do the same sideways (one side and then the other), to engage the other neck muscles.

      Cool down:

      • Gently unclasp your hands, bring your head upright, and massage your muscles. And breathe.

      For variations and a visual demonstration of all, enjoy:

      Click Here If The Embedded Video Doesn’t Load Automatically!

      Want to learn more?

      You might also like to read:

      6 Ways To Look After Your Back

      Take care!

      Share This Post

    Related Posts

      • Radiant Rebellion – by Karen Walrond

        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.

        In health terms, we are often about fighting aging here. But to be more specific, what we’re fighting in those cases is not truly aging itself, so much as age-related decline.

        Karen Walrond makes a case that we’ve made from the very start of 10almonds (but she wrote a whole book about it), that there’s merit in looking at what we can and can’t control about aging, doing what we reasonably can, and embracing what we can’t.

        And yes, embracing, not merely accepting. This is not a downer of a book; it’s a call to revolution. It asks us to be proud of our grey hairs, to see our smile-lines around our eyes as the sign of a lived-in body, and even to embrace some of the unavoidable “actual decline” things as part of the journey of life. Maybe we’re not as strong as we used to be and now need a grippety-doodah to open jars; not everyone gets to live long enough to experience that! How lucky we are.

        Perhaps most importantly, she bids us be the change we want to see in the world, and inspire others with our choices and actions, and shake off ageist biases for good.

        Bottom line: if you want to foster a better attitude to aging not only for yourself, but also those around you, then this is a top-tier book for that.

        Click here to check out Radiant Rebellion, and reclaim aging!

        Don’t Forget…

        Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

        Learn to Age Gracefully

        Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

      • Younger You – by Kara Fitzgerald

        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.

        First, a note about the author: she is a naturopathic doctor, a qualification not recognized in most places. Nevertheless, she clearly knows a lot of stuff, and indeed has been the lead research scientist on a couple of studies, one of which was testing the protocol that would later go into this book.

        Arguably, there’s a conflict of interest there, but it’s been peer reviewed and the science seems perfectly respectable. After an 8-week interventional trial, subjects enjoyed a reversal of DNA methylation (one of various possible markers of biological aging) comparable to being 3 years younger.

        Where the value of this book lies is in optimizing one’s diet in positive fashion. In other words, what to include rather than what to exclude, but the “include” list is quite extensive so you’re probably not going to be reaching for a donut by the time you’ve eaten all that. In particular, she’s optimized the shopping list for ingredients that contain her DNA methylation superstars most abundantly; those nutrients being: betaine choline, curcumin, epigallocatechin gallate, quercetin, rosmarinic acid, and vitamins B9 and B12.

        To make this possible, she sets out not just shopping list but also meal plans, and challenges the reader to do an 8-week intervention of our own.

        Downside: it is quite exacting if you want to follow it 100%.

        Bottom line: this is a very informative, science-based book. It can make you biologically younger at least by DNA methylation standards, if the rather specific diet isn’t too onerous for you.

        Click here to check out Younger You, and enjoy a younger you!

        Don’t Forget…

        Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

        Learn to Age Gracefully

        Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

      • Could my glasses be making my eyesight worse?

        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.

        So, you got your eyesight tested and found out you need your first pair of glasses. Or you found out you need a stronger pair than the ones you have. You put them on and everything looks crystal clear. But after a few weeks things look blurrier without them than they did before your eye test. What’s going on?

        Some people start to wear spectacles for the first time and perceive their vision is “bad” when they take their glasses off. They incorrectly interpret this as the glasses making their vision worse. Fear of this might make them less likely to wear their glasses.

        But what they are noticing is how much better the world appears through the glasses. They become less tolerant of a blurry world when they remove them.

        Here are some other things you might notice about eyesight and wearing glasses.

        Lazy eyes?

        Some people sense an increasing reliance on glasses and wonder if their eyes have become “lazy”.

        Our eyes work in much the same way as an auto-focus camera. A flexible lens inside each eye is controlled by muscles that let us focus on objects in the distance (such as a footy scoreboard) by relaxing the muscle to flatten the lens. When the muscle contracts it makes the lens steeper and more powerful to see things that are much closer to us (such as a text message).

        From the age of about 40, the lens in our eye progressively hardens and loses its ability to change shape. Gradually, we lose our capacity to focus on near objects. This is called “presbyopia” and at the moment there are no treatments for this lens hardening.

        Optometrists correct this with prescription glasses that take the load of your natural lens. The lenses allow you to see those up-close images clearly by providing extra refractive power.

        Once we are used to seeing clearly, our tolerance for blurry vision will be lower and we will reach for the glasses to see well again.

        The wrong glasses?

        Wearing old glasses, the wrong prescription (or even someone else’s glasses) won’t allow you to see as well as possible for day-to-day tasks. It could also cause eyestrain and headaches.

        Incorrectly prescribed or dispensed prescription glasses can lead to vision impairment in children as their visual system is still in development.

        But it is more common for kids to develop long-term vision problems as a result of not wearing glasses when they need them.

        By the time children are about 10–12 years of age, wearing incorrect spectacles is less likely to cause their eyes to become lazy or damage vision in the long term, but it is likely to result in blurry or uncomfortable vision during daily wear.

        Registered optometrists in Australia are trained to assess refractive error (whether the eye focuses light into the retina) as well as the different aspects of ocular function (including how the eyes work together, change focus, move around to see objects). All of these help us see clearly and comfortably.

        young child in clinical chair with corrective test lenses on, smiling
        Younger children with progressive vision impairments may need more frequent eye tests. Shutterstock

        What about dirty glasses?

        Dirty or scratched glasses can give you the impression your vision is worse than it actually is. Just like a window, the dirtier your glasses are, the more difficult it is to see clearly through them. Cleaning glasses regularly with a microfibre lens cloth will help.

        While dirty glasses are not commonly associated with eye infections, some research suggests dirty glasses can harbour bacteria with the remote but theoretical potential to cause eye infection.

        To ensure best possible vision, people who wear prescription glasses every day should clean their lenses at least every morning and twice a day where required. Cleaning frames with alcohol wipes can reduce bacterial contamination by 96% – but care should be taken as alcohol can damage some frames, depending on what they are made of.

        When should I get my eyes checked?

        Regular eye exams, starting just before school age, are important for ocular health. Most prescriptions for corrective glasses expire within two years and contact lens prescriptions often expire after a year. So you’ll need an eye check for a new pair every year or so.

        Kids with ocular conditions such as progressive myopia (short-sightedness), strabismus (poor eye alignment), or amblyopia (reduced vision in one eye) will need checks at least every year, but likely more often. Likewise, people over 65 or who have known eye conditions, such as glaucoma, will be recommended more frequent checks.

        older woman positioned for eye testing apparatus
        Eye checks can detect broader health issues. Shutterstock

        An online prescription estimator is no substitute for a full eye examination. If you have a valid prescription then you can order glasses online, but you miss out on the ability to check the fit of the frame or to have them adjusted properly. This is particularly important for multifocal lenses where even a millimetre or two of misalignment can cause uncomfortable or blurry vision.

        Conditions such as diabetes or high blood pressure, can affect the eyes so regular eye checks can also help flag broader health issues. The vast majority of eye conditions can be treated if caught early, highlighting the importance of regular preventative care.

        James Andrew Armitage, Professor of Optometry and Course Director, Deakin University and Nick Hockley, Lecturer in Optometric Clinical Skills, Director Deakin Collaborative Eye Care Clinic, Deakin University

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

        Don’t Forget…

        Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

        Learn to Age Gracefully

        Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: