Longevity Noodles

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Noodles may put the “long” into “longevity”, but most of the longevity here comes from the ergothioneine in the mushrooms! The rest of the ingredients are great too though, including the noodles themselves—soba noodles are made from buckwheat, which is not a wheat, nor even a grass (it’s a flowering plant), and does not contain gluten*, but does count as one of your daily portions of grains!

*unless mixed with wheat flour—which it shouldn’t be, but check labels, because companies sometimes cut it with wheat flour, which is cheaper, to increase their profit margin

You will need

  • 1 cup (about 9 oz; usually 1 packet) soba noodles
  • 6 medium portobello mushrooms, sliced
  • 3 kale leaves, de-stemmed and chopped
  • 1 shallot, chopped, or ¼ cup chopped onion of any kind
  • 1 carrot, diced small
  • 1 cup peas
  • ½ bulb garlic, minced
  • 2 tbsp rice vinegar
  • 1 tsp grated fresh ginger
  • 1 tsp black pepper, coarse ground
  • 1 tsp red chili flakes
  • ½ tsp MSG or 1 tbsp low-sodium soy sauce
  • Avocado oil, for frying (alternatively: extra virgin olive oil or cold-pressed coconut oil are both perfectly good substitutions)

Method

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

1) Cook the soba noodles per the packet instructions, rinse, and set aside

2) Heat a little oil in a skillet, add the shallot, and cook for about 2 minutes.

3) Add the carrot and peas and cook for 3 more minutes.

4) Add the mushrooms, kale, garlic, ginger, peppers, and vinegar, and cook for 1 more minute, stirring well.

5) Add the noodles, as well as the MSG or low-sodium soy sauce, and cook for yet 1 more minute.

6) Serve!

Enjoy!

Want to learn more?

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

Take care!

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  • Protein vs Sarcopenia

    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.

    Protein vs Sarcopenia

    This is Dr. Gabrielle Lyon. A medical doctor, she’s board-certified in family medicine, and has also engaged in research and clinical practice in the fields of geriatrics and nutritional sciences.

    A quick note…

    We’re going to be talking a bit about protein metabolism today, and it’s worth noting that Dr. Lyon personally is vehemently against vegetarianism/veganism, and considers red meat to be healthy.

    Scientific consensus on the other hand, holds that vegetarianism and veganism are fine for most people if pursued in an informed and mindful fashion, that white meat and fish are also fine for most people, and red meat is simply not.

    If you’d like a recap on the science of any of that:

    Nevertheless, if we look at the science that she provides, the advice is sound when applied to protein in general and without an undue focus on red meat.

    How much protein is enough?

    In our article linked above, we gave 1–2g/kg/day

    Dr. Lyons gives the more specific 1.6g/kg/day for adults older than 40 (this is where sarcopenia often begins!) and laments that many sources offer 0.8g/kg.

    To be clear, that “per kilogram” means per kilogram of your bodyweight. For Americans, this means dividing lbs by 2.2 to get the kg figure.

    Why so much protein?

    Protein is needed to rebuild not just our muscles, but also our bones, joint tissues, and various other parts of us:

    We Are Such Stuff As Fish Are Made Of

    Additionally, our muscles themselves are important for far more than just moving us (and other things) around.

    As Dr. Lyon explains: sarcopenia, the (usually age-related) loss of muscle mass, does more than just make us frail; it also messes up our metabolism, which in turn messes up… Everything else, really. Because everything depends on that.

    This is because our muscles themselves use a lot of our energy, and/but also store energy as glycogen, so having less of them means:

    • getting a slower metabolism
    • the energy that can’t be stored in muscle tissue gets stored somewhere else (like the liver, and/or visceral fat)

    So, while for example the correlation between maintaining strong muscles and avoiding non-alcoholic fatty liver disease may not be immediately obvious, it is clear when one follows the metabolic trail to its inevitable conclusion.

    Same goes for avoiding diabetes, heart disease, and suchlike, though those things are a little more intuitive.

    How can we get so much protein?

    It can seem daunting at first to get so much protein if you’re not used to it, especially as protein is an appetite suppressant, so you’ll feel full sooner.

    It can especially seem daunting to get so much protein if you’re trying to avoid too many carbs, and here’s where Dr. Lyon’s anti-vegetarianism does have a point: it’s harder to get lean protein without meat/fish.

    That said, “harder” does not mean “impossible” and even she acknowledges that lentils are great for this.

    If you’re not vegetarian or vegan, collagen supplementation is a good way to make up any shortfall, by the way.

    And for everyone, there are protein supplements available if we want them (usually based on whey protein or soy protein)

    Anything else we need to do?

    Yes! Eating protein means nothing if you don’t do any resistance work to build and maintain muscle. This can take various forms, and Dr. Lyon recommends lifting weights and/or doing bodyweight resistance training (calisthenics, Pilates, etc).

    Here are some previous articles of ours, consistent with the above:

    Take care!

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  • Be A Plant-Based Woman Warrior – by Jane Esselstyn & Ann Esselstyn

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    Notwithstanding the title, this book is not about being a woman or a warrior, but let us share what one reviewer on Amazon wrote:

    ❝I don’t want to become a plant based woman warrior. The sex change would be traumatic for me. However, as a man who proudly takes ballet classes and Pilates, I am old enough not to worry about stereotypes. When I see a good thing, I am going to use it❞

    The authors, a mother-and-daughter team in their 80s and 50s respectively, do give a focus on things that disproportionally affect women, and rectifying those things with diet, especially in one of the opening chapters.

    Most the book, however, is about preventing/reversing things that can affect everyone, such as heart disease, diabetes, inflammation and the autoimmune diseases associated with such, and cancer in general, hence the dietary advice being good for most people (unless you have an unusually restrictive diet).

    We get an overview of the pantry we should cultivate and curate, as well as some basic kitchen skills that will see us well for the rest of the book, such as how to make oat flour and other similar mini-recipes, before getting into the main recipes themselves.

    About the recipes: they are mostly quite simple, though often rely on having pre-prepared items from the mini-recipes we mentioned earlier. They’re all vegan, mostly but not all gluten-free, whole foods, no added sugar, and as for oil… Well, it seems to be not necessarily oil-free, but rather oil-taboo. You see, they just don’t mention it. For example, when they say to caramelize onions, they say to heat a skillet, and when it is hot, add the onions, and stir until browned. They don’t mention any oil in the ingredients or in the steps. It is a mystery. 10almonds note: we recommend olive oil, or avocado oil if you prefer a milder taste and/or need a higher smoke point.

    Bottom line: the odd oil taboo aside, this is a good book of simple recipes that teaches some good plant-based kitchen skills while working with a healthy, whole food pantry.

    Click here to check out Be A Plant-Based Woman Warrior, and be a plant-based woman warrior!

    Or at the very least: be a plant-based cook regardless of gender, hopefully without war, and enjoy the additions to your culinary repertoire

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  • Nasal Hair; How Far To Go?

    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.

    t’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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

    ❝As a man in his sixties I find I need to trim my nasal hair quite frequently, otherwise it sticks out in an unsightly manner. But I’m never sure how severely I should cut the hairs back, or even how best to do it. Please advise.❞

    As you might know, those hairs are really important for our health, so let’s start by mentioning that yes, trimming is the way, not plucking!

    In an ideal world, we’d not trim them further back than the entrance to our nostrils, but given the constant nature of hair-growing, that could become a Sisyphean task.

    A good compromise, if you’re not up for trimming when you get up and having visible hairs by evening, is to put the scissors away (if you haven’t already) and use a nasal hair trimmer; these are good at a) trimming nasal hairs b) abstaining from trimming them too far back.

    By all means shop around, but here’s an example product on Amazon, for your convenience!

    Enjoy!

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    The Therapeutic Goods Administration (TGA) has approved a vaccine against respiratory syncytial virus (RSV) in Australia for the first time. The shot, called Arexvy and manufactured by GSK, will be available by prescription to adults over 60.

    RSV is a contagious respiratory virus which causes an illness similar to influenza, most notably in babies and older adults.

    So while it will be good to have an RSV vaccine available for older people, where is protection up to for the youngest children?

    A bit about RSV

    RSV was discovered in chimpanzees with respiratory illness in 1956, and was soon found to be a common cause of illness in humans.

    There are two key groups of people we would like to protect from RSV: babies (up to about one year old) and people older than 60.

    Babies tend to fill up hospitals during the RSV season in late spring and winter in large numbers, but severe infection requiring admission to intensive care is less common.

    In babies and younger children, RSV generally causes a wheezing asthma-like illness (bronchiolitis), but can also cause pneumonia and croup.

    Although there are far fewer hospital admissions among older people, they can develop severe disease and die from an infection.

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    RSV vaccines for older people

    For older adults, there are actually several RSV vaccines in the pipeline. The recent Australian TGA approval of Arexvy is likely to be the first of several, with other vaccines from Pfizer and Moderna currently in development.

    The GSK and Pfizer RSV vaccines are similar. They both contain a small component of the virus, called the pre-fusion protein, that the immune system can recognise.

    Both vaccines have been shown to reduce illness from RSV by more than 80% in the first season after vaccination.

    In older adults, side effects following Arexvy appear to be similar to other vaccines, with a sore arm and generalised aches and fatigue frequently reported.

    Unlike influenza vaccines which are given each year, it is anticipated the RSV vaccine would be a one-off dose, at least at this stage.

    Protecting young children from RSV

    Younger babies don’t tend to respond well to some vaccines due to their immature immune system. To prevent other diseases, this can be overcome by giving multiple vaccine doses over time. But the highest risk group for RSV are those in the first few months of life.

    To protect this youngest age group from the virus, there are two potential strategies available instead of vaccinating the child directly.

    The first is to give a vaccine to the mother and rely on the protective antibodies passing to the infant through the placenta. This is similar to how we protect babies by vaccinating pregnant women against influenza and pertussis (whooping cough).

    The second is to give antibodies directly to the baby as an injection. With both these strategies, the protection provided is only temporary as antibodies wane over time, but this is sufficient to protect infants through their highest risk period.

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    Abrysvo, the Pfizer RSV vaccine, has been trialled in pregnant women. In clinical trials, this vaccine has been shown to reduce illness in infants for up to six months. It has been approved in pregnant women in the United States, but is not yet approved in Australia.

    An antibody product called palivizumab has been available for many years, but is only partially effective and extremely expensive, so has only been given to a small number of children at very high risk.

    A newer antibody product, nirsevimab, has been shown to be effective in reducing infections and hospitalisations in infants. It was approved by the TGA in November, but it isn’t yet clear how this would be accessed in Australia.

    What now?

    RSV, like influenza, is a major cause of respiratory illness, and the development of effective vaccines represents a major advance.

    While the approval of the first vaccine for older people is an important step, many details are yet to be made available, including the cost and the timing of availability. GSK has indicated its vaccine should be available soon. While the vaccine will initially only be available on private prescription (with the costs paid by the consumer), GSK has applied for it to be made free under the National Immunisation Program.

    In the near future, we expect to hear further news about the other vaccines and antibodies to protect those at higher risk from RSV disease, including young children.The Conversation

    Allen Cheng, Professor of Infectious Diseases, Monash University

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

    Don’t Forget…

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  • Psychedelics and Psychotherapy – Edited by Dr. Tim Read & Maria Papaspyrou

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    A quick note on authorship, first: this book is edited by the psychiatrist and psychotherapist credited above, but after the introductory section, the rest of the chapters are written by experts on the individual topics.As such, the style will vary somewhat, from chapter to chapter.

    What this book isn’t: “try drugs and feel better!”

    Rather, the book explores the various ways in which assorted drugs can help people to—even if just briefly—shed things they didn’t know they were carrying, or otherwise couldn’t put down, and access parts of themselves they otherwise couldn’t.

    We also get to read a lot about the different roles the facilitator can play in guiding the therapeutic process, and what can be expected out of each kind of experience. This varies a lot from one drug to another, so it makes for very worthwhile reading, if that’s something you might consider pursuing. Knowledge makes for much more informed choices!

    Bottom line: if you’re curious about the therapeutic potential of psychedelics, and want a reference that’s more personal than dry clinical studies, but still more “safe and removed” than diving in by yourself, this is the book for you.

    Click here to check out Psychedelics and Psychotherapy, and expand your understanding!

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  • The Aesthetic Brain – by Dr. Anjan Chatterjee

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    Dr. Anjan Chatterjee (not to be mistaken for Dr. Rangan Chatterjee, whose books we have also sometimes reviewed before) is a neurologist.

    A lot about aesthetics is easy enough to understand. We like physical features in humans that suggest a healthy mate, and we like lush and/or colorful plants that reassure us that we will have plenty to eat.

    But what about a beautiful building, or a charcoal drawing of some captivatingly eldritch horror? And what, neurologically speaking, is the difference between a bowl of fruit and a painting of a bowl of fruit? And what, if anything, does appreciation of such do for us?

    In this very readable pop-science book, we learn about these things and many more, from the perspective of an experienced neurologist who explains things simply but with plenty of science.

    Bottom line: if you’d like to understand how and why your brain does more things than just process tasks necessary for survival, this book will give you plenty of insight.

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