Anti-Cholesterol Cardamom & Pistachio Porridge

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This tasty breakfast’s beta-glucan content binds to cholesterol and carries it out of the body; there are lots of other nutritional benefits too!

You will need

  • 1 cup coconut milk
  • ⅓ cup oats
  • 4 tbsp crushed pistachios
  • 6 cardamom pods, crushed
  • 1 tsp rose water or 4 drops edible rose essential oil
  • Optional sweetener: drizzle of honey or maple syrup
  • Optional garnishes: rose petals, chopped nuts, dried fruit

Method

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

1) Heat the coconut milk, adding the oats and crushed cardamom pods. Simmer for 5–10 minutes depending on how cooked you want the oats to be.

2) Stir in the crushed pistachio nuts, as well as the rose water.

3) Serve in a bowl, adding any optional toppings:

Enjoy!

Want to learn more?

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

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    Sleep is essential! Many respondents reported getting less than 7 hours of sleep, but getting 7-9 hours is important for overall health. Napping can be beneficial if done correctly.

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  • What happens to your vagina as you age?

    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.

    The vagina is an internal organ with a complex ecosystem, influenced by circulating hormone levels which change during the menstrual cycle, pregnancy, breastfeeding and menopause.

    Around and after menopause, there are normal changes in the growth and function of vaginal cells, as well as the vagina’s microbiome (groups of bacteria living in the vagina). Many women won’t notice these changes. They don’t usually cause symptoms or concern, but if they do, symptoms can usually be managed.

    Here’s what happens to your vagina as you age, whether you notice or not.

    Let’s clear up the terminology

    We’re focusing on the vagina, the muscular tube that goes from the external genitalia (the vulva), past the cervix, to the womb (uterus). Sometimes the word “vagina” is used to include the external genitalia. However, these are different organs and play different roles in women’s health.

    What happens to the vagina as you age?

    Like many other organs in the body, the vagina is sensitive to female sex steroid hormones (hormones) that change around puberty, pregnancy and menopause.

    Menopause is associated with a drop in circulating oestrogen concentrations and the hormone progesterone is no longer produced. The changes in hormones affect the vagina and its ecosystem. Effects may include:

    • less vaginal secretions, potentially leading to dryness
    • less growth of vagina surface cells resulting in a thinned lining
    • alteration to the support structure (connective tissue) around the vagina leading to less elasticity and more narrowing
    • fewer blood vessels around the vagina, which may explain less blood flow after menopause
    • a shift in the type and balance of bacteria, which can change vaginal acidity, from more acidic to more alkaline.

    What symptoms can I expect?

    Many women do not notice any bothersome vaginal changes as they age. There’s also little evidence many of these changes cause vaginal symptoms. For example, there is no direct evidence these changes cause vaginal infection or bleeding in menopausal women.

    Some women notice vaginal dryness after menopause, which may be linked to less vaginal secretions. This may lead to pain and discomfort during sex. But it’s not clear how much of this dryness is due to menopause, as younger women also commonly report it. In one study, 47% of sexually active postmenopausal women reported vaginal dryness, as did around 20% of premenopausal women.

    Other organs close to the vagina, such as the bladder and urethra, are also affected by the change in hormone levels after menopause. Some women experience recurrent urinary tract infections, which may cause pain (including pain to the side of the body) and irritation. So their symptoms are in fact not coming from the vagina itself but relate to changes in the urinary tract.

    Not everyone has the same experience

    Women vary in whether they notice vaginal changes and whether they are bothered by these to the same extent. For example, women with vaginal dryness who are not sexually active may not notice the change in vaginal secretions after menopause. However, some women notice severe dryness that affects their daily function and activities.

    In fact, researchers globally are taking more notice of women’s experiences of menopause to inform future research. This includes prioritising symptoms that matter to women the most, such as vaginal dryness, discomfort, irritation and pain during sex.

    If symptoms bother you

    Symptoms such as dryness, irritation, or pain during sex can usually be effectively managed. Lubricants may reduce pain during sex. Vaginal moisturisers may reduce dryness. Both are available over-the-counter at your local pharmacy.

    While there are many small clinical trials of individual products, these studies lack the power to demonstrate if they are really effective in improving vaginal symptoms.

    In contrast, there is robust evidence that vaginal oestrogen is effective in treating vaginal dryness and reducing pain during sex. It also reduces your chance of recurrent urinary tract infections. You can talk to your doctor about a prescription.

    Vaginal oestrogen is usually inserted using an applicator, two to three times a week. Very little is absorbed into the blood stream, it is generally safe but longer-term trials are required to confirm safety in long-term use beyond a year.

    Women with a history of breast cancer should see their oncologist to discuss using oestrogen as it may not be suitable for them.

    Are there other treatments?

    New treatments for vaginal dryness are under investigation. One avenue relates to our growing understanding of how the vaginal microbiome adapts and modifies around changes in circulating and local concentrations of hormones.

    For example, a small number of reports show that combining vaginal probiotics with low-dose vaginal oestrogen can improve vaginal symptoms. But more evidence is needed before this is recommended.

    Where to from here?

    The normal ageing process, as well as menopause, both affect the vagina as we age.

    Most women do not have troublesome vaginal symptoms during and after menopause, but for some, these may cause discomfort or distress.

    While hormonal treatments such as vaginal oestrogen are available, there is a pressing need for more non-hormonal treatments.

    Dr Sianan Healy, from Women’s Health Victoria, contributed to this article.

    Louie Ye, Clinical Fellow, Department of Obstetrics and Gynecology, The University of Melbourne and Martha Hickey, Professor of Obstetrics and Gynaecology, The University of Melbourne

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

    The Conversation

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  • The Imperfect Nutritionist – by Jennifer Medhurst

    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.

    The idea of the “imperfect nutritionist” is to note that we’re all different with slightly different needs and sometimes very different preferences (or circumstances!) and having a truly perfect diet is probably a fool’s errand. Should we just give up, then? Not at all:

    What we can do, Medhust argues, is find what’s best for us, realistically.

    It’s better to have an 80% perfect diet 80% of the time, than to have a totally perfect diet for four and a half meals before running out of steam (and ingredients).

    As for the “seven principles” mentioned in the title… we’re not going to keep those a mystery; they are:

    1. Focusing on wholefood
    2. Being diverse
    3. Knowing your fats
    4. Including fermented, prebiotic and probiotic foods
    5. Reducing refined carbohydrates
    6. Being aware of liquids
    7. Eating mindfully

    The first part of the book is a treatise on how to implement those principles in your diet generally; the second part of the book is a recipe collection—70 recipes, with “these ingredients will almost certainly be available at your local supermarket” as a baseline. No instances of “the secret to being a good chef is knowing how to source fresh ingredients; ask your local greengrocer where to find spring-harvested perambulatory truffle-cones” here!

    Basically, it focusses on adding healthy foods per your personal preferences and circumstances, and building these up into a repertoire of meals that will keep you and your family happy and healthy.

    Pick Up Your Copy Of The Imperfect Nutritionist From Amazon Today!

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  • Water’s Counterintruitive Properties

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Why are we told to drink more water for everything, even if sometimes it seems like the last thing we need? Bloated? Drink water. Diarrhea? Drink water. Nose running like a tap? Drink water❞

    While water will not fix every ill, it can fix a lot, or at least stop it from being worse!

    Our bodies are famously over 60% water (exact figure will depend on how well-hydrated you are, obviously, as well as your body composition in terms of muscle and fat). Our cells (which are mostly full of mostly water) need replacing all the time, and almost everything that needs transporting almost anywhere is taken there by blood (which is also mostly water). And if we need something moving out of the body? Water is usually going to be a large part of how it gets ejected.

    In the cases of the examples you gave…

    • Bloating: bloating is often a matter of water retention, which often happens as a result of having too much salt, and/or sometimes too much fat. So the body’s homeostatic system (the system that tries to maintain all kinds of equilibrium, keeping salt balance, temperature, pH, and many other things in their respective “Goldilocks zones”) tries to add more water to where it’s needed to balance out the salt etc.
      • Consequently, drinking more water means the body will note “ok, balance restored, no need to keep retaining water there, excess salts being safely removed using all this lovely water”.
    • Diarrhea: this is usually a case of a bacterial infection, though there can be other causes. Whether for that reason or another, the body has decided that it needs to give your gut an absolute wash-out, and it can only do that from the inside—so it uses as much of the body’s water as it needs to do that.
      • Consequently, drinking more water means that you are replenishing the water that the body has already 100% committed to using. If you don’t drink water, you’ll still have diarrhea, you’ll just start to get dangerously dehydrated.
    • Runny nose: this is usually a case of either fighting a genuine infection, or else fighting something mistaken for a pathogen (e.g. pollen, or some other allergen). The mucus is an important part of the body’s defense: it traps the microbes (be they bacteria, virus, whatever) and water-slides them out of the body.
      • Consequently, drinking more water means the body can keep the water-slide going. Otherwise, you’ll just get gradually more dehydrated (because as with diarrhea, your body will prioritize this function over maintaining water reserves—water reserves are there to be used if necessary, is the body’s philosophy) and if the well runs dry, you’ll just be dehydrated and have a higher pathogen-count still in your body.

    Some previous 10almonds articles that might interest you:

    Would you like this section to be bigger? If so, send us more questions!

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  • What is silicosis and what does research say about it?

    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.

    Silicosis is a progressive, debilitating and sometimes fatal lung disease caused by breathing silica dust from cutting, drilling, chipping or grinding materials such as granite, sandstone, slate or artificial stone. The dust gets trapped in the lung tissue, causing inflammation, scarring and permanent damage.

    Silicosis is a job-related lung disease and has no cure. The disease mostly affects workers in construction, stone countertop fabrication, mining, and even those who sandblast and stonewash denim jeans to create a ‘worn out’ look.

    Silica is one of the most common minerals in nature. About 59% of the Earth’s crust is made of silica, found in quartz, granite, sandstone, slate and sand. Historically, people at the highest risk for the disease have worked in natural environments — mining, digging tunnels or doing quarry work. The disease was first documented by the Greek physician Hippocrates, who in 430 B.C. described breathing disorders in metal diggers.

    But in recent decades there’s been renewed attention to the disease due to its more rapid progression and severity among younger workers. Research has shown that the culprit is artificial stone mostly used for countertops for kitchens and bathrooms, which has a very high silica content.

    The new generation of coal miners is also at an increased risk of silicosis, in addition to black lung, because layers of coal have become thinner, forcing them to dig deeper into rock, as explained in a joint investigation by the Pittsburgh Post-Gazette and the Medill Investigative Lab at Northwestern University published on Dec. 4. CBS Sunday Morning also had a report on the same issue among West Virginia coal miners, aired as part of its Dec. 10 episode.

    Silicosis in modern industries

    Artificial, or engineered, stone used for countertops, also known as “quartz,” is formed from finely crushed rocks mixed with resin. Quartz is a natural mineral, but man-made products like many quartz countertops consist of not just quartz, but also resin, colors and other materials that are used to style and strengthen them.

    The silica content of artificial stone is about 90%, compared with the 3% silica content of natural marble and 30% silica content in granite stones, according to the authors of a 2019 systematic review published in the International Journal of Environmental Research and Public Health.

    The first reported case of silicosis associated with working with artificial stone was from Italy in 2010, according to a 2020 study published in Allergy. Since then, more studies have documented the growing number of cases among artificial stone workers, many of whom are from marginalized populations, such as immigrants.

    A July 2023 study published in JAMA Internal Medicine found that in California, the disease mainly occurred among young Latino immigrant men. The disease was severe in most men by the time they sought care.

    An August 2022 study, published in Occupational & Environmental Medicine, analyzing the Global Silicosis Registry, with workers in Israel, Spain, Australia and the U.S., found “a substantial emerging population of workers worldwide with severe and irreversible silica-associated diseases,” due to exposure from silica dust from engineered stone.

    Other modern occupations such as denim sandblasting, work on dental prostheses, manufacturing of electrical cables and working on jewelry and semi-precious stones also put workers at risk of silicosis.

    In the wake of modern-day silicosis cases, researchers have called for larger studies to better understand the disease and the discovery of effective treatments.

    In the U.S. about 2.3 million workers are exposed to silica dust on the job, according to the American Lung Association. Other estimates show approximately 10 million workers in India, 3.2 million in the European Union and 2 million in Brazil work with material containing silica.

    However, “the reporting system for occupational injuries and illnesses in the United States fails to capture many cases, leading to a poor understanding of silicosis incidence and prevalence,” writes Ryan F. Hoy, who has published extensively on the topic, in a June 2022 article in Respirology.

    A 2015 study in the Morbidity & Mortality Weekly Report found the annual number of silicosis deaths declined from 185 people in 1999 to 111 in 2013, but the decline appeared to have leveled off between 2010 and 2013, the authors write. Another 2015 study in MMWR, examining silicosis deaths between 2001 and 2010, found the death rate from silicosis was significantly higher among Black people compared with whites and other races. Men also have a significantly higher death rate from silicosis than women.

    The 2019 Global Burden of Disease Study estimates that more than 12,900 people worldwide die from silicosis each year.

    Silicosis has no cure, but it’s preventable when workers have access to proper respiratory protection and are educated on safe practices set by regulatory bodies such as the U.S. National Institute for Occupational Safety and Health. The European Network on Silica also has guidelines on handling and using materials containing silica. A March 2023 study published in Environmental Science and Pollution Research International finds that “education, training, and marketing strategies improve respirator use, while training and education motivate workers to use dust control measures.”

    Silicosis symptoms and treatment

    Symptoms of silicosis include cough, fatigue, shortness of breath and chest pain. There’s no specific test for silicosis. The first signs may show in an abnormal chest X-ray and a slowly developing cough, according to the American Lung Association.

    Silicosis symptoms don’t appear right away in most cases, usually taking several years to develop working with silica dust. However, studies indicate that symptoms of silicosis due to exposure to artificial stone appear quicker than exposure to natural silica sources, potentially due to the higher concentration of silica in artificial stone.

    There are three types of silicosis: acute (most commonly caused by working with artificial stone), accelerated and chronic, depending on the level of exposure to silica dust, according to the Centers for Disease Control and Prevention, which explains the severity of each type on its website.

    Complications from silicosis can include tuberculosis, lung cancer, chronic bronchitis, kidney disease and autoimmune disorders. In some cases, silicosis can cause severe scarring of the lung tissue, leading to a condition called progressive massive fibrosis, or PMF. Some patients may require a lung transplant.

    Lung damage from silicosis is irreversible, so treatment of silicosis is aimed at slowing down the disease and relieving its symptoms.

    In 1995, the World Health Organization called for the elimination of silicosis by 2030, but research studies and news stories show it remains a threat to many workers.

    Below, we have gathered several studies on the topic to help journalists bolster their reporting with academic research.

    Research roundup

    Artificial Stone Associated Silicosis: A Systematic Review
    Veruscka Leso, et al. International Journal of Environmental Research and Public Health, February 2019.

    This systematic review aims to verify the association between exposure to silica dust in artificial stone and the development of silicosis.

    Researchers narrowed down their selection from 75 papers to seven studies that met their inclusion criteria. The seven studies were from Australia, Israel and Spain. Most of the studies are observational and impede a definite association between exposure to silica while working with artificial stone and developing silicosis, the authors note.

    However, “the unusually high incidence of the disease that was reported over short periods of investigations, and the comparable occupational histories of affected workers, all being involved in the manufacture and manipulation of engineered stones, may indicate a cause-effect relationship of this type.”

    The review of studies reveals a lack of basic preventive measures such as lack of access to disposable masks; lack of information and training on the dangers of silica dust; and lack of periodic medical examinations, including a chest X-ray, among workers. There was limited environmental monitoring of dust levels at the workplace. Also, there was no dust suppression system, such as the use of water when polishing the stones, or effective ventilation. Machinery and tools weren’t properly set up and didn’t undergo routine checks, the authors write.

    The authors recommend environmental monitoring for assessing silica levels in the workplace and verifying the effectiveness of personal protections. They also recommend the health surveillance of workers exposed to silica dust.

    “Stakeholders, manufacturers, occupational risk prevention services, insurance companies for occupational accidents and diseases, business owners, occupational health physicians, general practitioners, and also employees should be engaged, not only in designing/planning processes and operational working environments, but also in assessing the global applicability of proactive preventive and protective measures to identify and control crystalline silica exposure, especially in new and unexpected exposure scenarios, the full extent of which cannot yet be accurately predicted,” they write.

    Silica-Related Diseases in the Modern World
    Ryan F. Hoy and Daniel C. Chambers. Allergy, November 2020.

    The study is a review of the mineralogy of silica, epidemiology, clinical and radiological features of the various forms of silicosis and other diseases associated with exposure to silica.

    The primary factor associated with the development of silicosis is the intensity and duration of cumulative exposure to silica dust. Most countries regulate silica dust occupational exposure limits, generally in the range of 0.05 mg/m3 to 0.1 mg/m3, although the risk of dust exposure to workers still remains high at those levels.

    The study provides a list of activities that could expose workers to silica dust. They include abrasive blasting of sand and sandstone; cement and brick manufacturing; mixing, glazing or sculpting of china, ceramic and pottery; construction involving bricklaying, concrete cutting, paving and demolition; sandblasting denim jeans; working with and polishing dental materials; mining and related milling; handling raw material during paint manufacturing; road and highway construction and repair; soap and cosmetic production; blasting and drilling tunnels; and waste incineration.

    “Despite the large number of workers in the construction sector, there have been few studies of [silica dust] exposure in this industry,” the authors note.

    Other than silicosis, conditions associated with silica exposure include sarcoidosis, an inflammatory disease that commonly affects the lungs and lymph nodes, autoimmune disease, lung cancer and pulmonary infections.

    “Recent outbreaks of silica-associated disease highlight the need for constant vigilance to identify and control new and well-established sources of silica exposure. While there are currently no effective treatments for silicosis, it is a completely preventable lung disease,” the authors write.

    A Systematic Review of the Effectiveness of Dust Control Measures Adopted to Reduce Workplace Exposure
    Frederick Anlimah, Vinod Gopaldasani, Catherine MacPhail and Brian Davies. Environmental Science and Pollution Research International, March 2023.

    This study provides an overview of various interventions and their effectiveness in preventing exposure to silica dust based on a review of 133 studies from 16 countries, including the U.S., Canada, China, India, Taiwan and Australia, and published between 2010 and 2020.

    These dust control measures range from simple work practices such as the use of respirators to more sophisticated technologies, such as water and air curtains and foam technology, the authors note.

    The review finds increasing research interest in dust reduction, mainly in China. But overall, regulatory influence remains inadequate in preventing miners’ exposure to silica dust.

    “Results from the review suggest that adopted interventions increase knowledge, awareness, and attitudes about respirator usage and generate positive perceptions about respirator usage while reducing misconceptions,” the authors write. “Interventions can increase the use, proper use, and frequency of use of respirators and the adoption readiness for dust controls but may not provide sustained motivation in workers for the continual use of dust controls or [personal protective equipment.]”

    Notes from the Field: Surveillance of Silicosis Using Electronic Case Reporting — California, December 2022–July 2023
    Jennifer Flattery, et al. Morbidity and Mortality Weekly Report, November 2023.

    This study examines the use of electronic case reporting to identify silicosis cases in California. Electronic case reporting, or eCR, is the automated, real-time exchange of case report information between electronic health records at health facilities at state and local public health agencies in the U.S. It is a joint effort between the Association of Public Health Laboratories, the Council of State and Territorial Epidemiologists, and the CDC. Currently, 208 health conditions can be reported using eCR. All 50 states and other U.S.-affiliated jurisdictions are connected to eCR. Once a public health agency receives a case report, it reaches out to the patient for contact tracing or other actions.

    From October 2022 to July 2023, the California Department of Public Health received initial silicosis case reports for 41 individuals. A review of medical records confirmed 19 cases and 16 probable cases. Six of the 41 cases were considered unlikely to be silicosis after a review of medical records.

    Notably, engineered stone countertop fabrication was a significant source of exposure, especially among Hispanic and Latino workers.

    At least seven of the 19 confirmed cases were associated with the fabrication of engineered stone — quartz — countertops. The 19 patients’ ages ranged from 33 to 51 and all were Hispanic or Latino. One patient died and two had both lungs replaced. One was evaluated for a lung transplant.

    The median age of the 35 patients with probable or confirmed silicosis was 65, ranging from 33 to 89 years, and 91% were men.

    “It is important that health care providers routinely ask patients about their work as an important determinant of health,” the authors write. “Being aware of the risks associated with work exposures, as well as the regulations, medical monitoring, and prevention strategies that address those risks can help guide patient care.”

    Additional research

    Understanding the Pathogenesis of Engineered Stone-Associated Silicosis: The Effect of Particle Chemistry on the Lung Cell Response
    Chandnee Ramkissoon, et al. Respirology, December 2023.

    Silicosis, Tuberculosis and Silica Exposure Among Artisanal and Small-Scale Miners: A Systematic Review and Modelling Paper
    Patrick Howlett, et al. PLOS Global Public Health, September 2023.

    Silicosis Among Immigrant Engineered Stone (Quartz) Countertop Fabrication Workers in California
    Jane C. Fazio, et al. JAMA Internal Medicine, July 2023.

    Silicosis and Tuberculosis: A Systematic Review and Meta-Analysis
    P. Jamshidi, et al. Pulmonology, June 2023.

    From Basic Research to Clinical Practice: Considerations for Treatment Drugs for Silicosis
    Rou Li, Huimin Kang and Shi Chen. International Journal of Molecular Science, May 2023.

    Silicosis After Short-Term Exposure
    J. Nowak-Pasternak, A. Lipińska-Ojrzanowska and B. Świątkowska. Occupational Medicine, January 2023.

    Occupational Silica Exposure and Dose-Response for Related Disorders—Silicosis, Pulmonary TB, AIDs and Renal Diseases: Results of a 15-Year Israeli Surveillance
    Rachel Raanan, et al. International Journal of Environmental Research and Public Health, November 2022.

    Demographic, Exposure and Clinical Characteristics in a Multinational Registry of Engineered Stone Workers with Silicosis
    Jeremy Tang Hua, et al. Occupational & Environmental Medicine, August 2022.

    Current Global Perspectives on Silicosis — Convergence of Old and Newly Emergent Hazards
    Ryan F. Hoy, et al. Respirology, March 2022.

    The Association Between Silica Exposure, Silicosis and Tuberculosis: A systematic Review and Metal-Analysis
    Rodney Ehrlich, Paula Akugizibwe, Nandi Siegfried and David Rees. BMC Public Health, May 2021.

    Silicosis, Progressive Massive Fibrosis and Silico-Tuberculosis Among Workers with Occupational Exposure to Silica Dusts in Sandstone Mines of Rajasthan State
    Subroto Nandi, Sarang Dhatrak, Kamalesh Sarkar. Journal of Family Medicine and Primary Care, February 2021.

    Artificial Stone Silicosis: Rapid Progression Following Exposure Cessation
    Antonio León-Jiménez, et al. Chest, September 2020.

    Silica-Associated Lung Disease: An Old-World Exposure in Modern Industries
    Hayley Barnes, Nicole S.L. Goh, Tracy L. Leong and Ryan Hoy. Respirology, September 2019.

    Australia Reports on Audit of Silicosis for Stonecutters
    Tony Kirby. The Lancet, March 2019.

    Artificial Stone-Associated Silicosis: A Rapidly Emerging Occupational Lung Disease
    Ryan F. Hoy, et al. Occupational & Environmental Medicine, December 2017.

    This article first appeared on The Journalist’s Resource and is republished here under a Creative Commons license.

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  • Healthiest-Three-Nut Butter

    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.

    We’re often telling you to “diversify your nuts”, so here’s a great way to get in three at once with no added sugar, palm oil, or preservatives, and only the salt you choose to put in. We’ve picked three of the healthiest nuts around, but if you happen to be allergic, don’t worry, we’ve got you covered too.

    You will need

    • 1 cup almonds (if allergic, substitute a seed, e.g. chia, and make it ½ cup)
    • 1 cup walnuts (if allergic, substitute a seed, e.g. pumpkin, and make it ½ cup)
    • 1 cup pistachios (if allergic, substitute a seed, e.g. poppy, and make it ½ cup)
    • 1 tbsp almond oil (if allergic, substitute extra virgin olive oil) (if you prefer sweet nut butter, substitute 1 tbsp maple syrup; the role here is to emulsify the nuts, and this will do the same job)
    • Optional: ¼ tsp MSG or ½ tsp low-sodium salt

    Method

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

    1a) If using nuts, heat your oven to 350℉ / 180℃. Place the nuts on a baking tray lined with baking paper, and bake/roast for about 10 minutes, but keep an eye on it to ensure the nuts don’t burn, and jiggle them if necessary to ensure they toast evenly. Once done, allow to cool.

    1b) If using seeds, you can either omit that step, or do the same for 5 minutes if you want to, but really it’s not necessary.

    2) Blend all ingredients (nuts/seeds, oil, MSG/salt) in a high-speed blender. Note: this will take about 10 minutes in total, and we recommend you do it in 30-second bursts so as to not overheat the motor. You also may need to periodically scrape the mixture down the side of the blender, to ensure a smooth consistency.

    3) Transfer to a clean jar, and enjoy at your leisure:

    Enjoy!

    Want to learn more?

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

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  • No Time to Panic – by Matt Gutman

    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.

    Matt Gutman is not a doctor or a psychologist. He’s a journalist, accustomed to asking questions and then asking more probing questions, unrelenting until he gets the answers he’s looking for.

    This book is the result of what happened when he needed to overcome his own anxiety and panic attacks, and went on an incisive investigative journey.

    The style is as clear and accessible as you’d expect of a journalist, and presents a very human exploration, nonetheless organized in a way that will be useful to the reader.

    It’s said that “experience is a great teacher, but she sends hefty bills”. In this case as in many, it’s good to learn from someone else’s experience!

    By the end of the book, you’ll have a good grounding in most approaches to dealing with anxiety and panic attacks, and an idea of efficacy/applicability, and what to expect.

    Bottom line: without claiming any magic bullet, this book presents six key strategies that Gutman found to work, along with his experiences of what didn’t. Valuable reading if you want to curb your own anxiety, or want to be able to help/support someone else with theirs.

    Click here to check out No Time To Panic, and find the peace you deserve!

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