Tasty Hot-Or-Cold Soup

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Full of fiber as well as vitamins and minerals, this versatile “serve it hot or cold” soup is great whatever the weather—give it a try!

You will need

  • 1 quart low-sodium vegetable stock—ideally you made this yourself from vegetable offcuts you kept in the freezer until you had enough to boil in a big pan, but failing that, a large supermarket will generally be able to sell you low-sodium stock cubes.
  • 2 medium potatoes, peeled and diced
  • 2 leeks, chopped
  • 2 stalks celery, chopped
  • 1 large onion, diced
  • 1 large carrot, diced, or equivalent small carrots, sliced
  • 1 zucchini, diced
  • 1 red bell pepper, diced
  • 1 tsp rosemary
  • 1 tsp thyme
  • ¼ bulb garlic, minced
  • 1 small piece (equivalent of a teaspoon) ginger, minced
  • 1 tsp red chili flakes
  • 1 tsp black pepper, coarse ground
  • ½ tsp turmeric
  • Extra virgin olive oil, for frying
  • Optional: ½ tsp MSG or 1 tsp low-sodium salt

About the MSG/salt: there should be enough sodium already from the stock and potatoes, but in case there’s not (since not all stock and potatoes are made equal), you might want to keep this on standby.

Method

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

1) Heat some oil in a sauté pan, and add the diced onion, frying until it begins to soften.

2) Add the ginger, potato, carrot, and leek, and stir for about 5 minutes. The hard vegetables won’t be fully cooked yet; that’s fine.

3) Add the zucchini, red pepper, celery, and garlic, and stir for another 2–3 minutes.

4) Add the remaining ingredients; seasonings first, then vegetable stock, and let it simmer for about 15 minutes.

5) Check the potatoes are fully softened, and if they are, it’s ready to serve if you want it hot. Alternatively, let it cool, chill it in the fridge, and enjoy it cold:

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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  • Egg Noodles vs Rice Noodles – Which is Healthier?

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    Our Verdict

    When comparing egg noodles to rice noodles, we picked the egg noodles.

    Why?

    It was close—these are both quite mediocre foods. They’re neither amazing for the health nor appalling for the health (in moderation). They are both relatively low in nutrients, but they are also low in anti-nutrients, i.e. things that have a negative effect on the health.

    Their mineral profiles are similar; both are a source of selenium, manganese, phosphorus, copper, and iron. Not as good as many sources, but not devoid of nutrients either.

    Their vitamin profiles are both pitiful; rice noodles have trace amounts of various vitamins, and egg noodles have only slightly more. While eggs themselves are nutritious, the processing has robbed them of much of their value.

    In terms of macros, egg noodles have a little more fat (but the fats are healthier) and rice noodles have a lot more carbs, so this is the main differentiator, and is the main reason we chose the egg noodles over the rice noodles. Both have a comparable (small) amount of protein.

    In short:

    • They’re comparable on minerals, and vitamins here are barely worth speaking about (though egg noodles do have marginally more)
    • Egg noodles have a little more fat (but the fats are healthier)
    • Rice noodles have a lot more carbs (with a moderately high glycemic index, which is relatively worse—if you eat them with vegetables and fats, then that’ll offset this, but we’re judging the two items on merit, not your meal)

    Learn more

    You might like this previous main feature of ours:

    Should You Go Light Or Heavy On Carbs?

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  • The Physical Exercises That Build Your Brain

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    Jim Kwik: from broken brain to brain coach

    Jim Kwik is a renowned expert in brain training and building mental resilience. With his innovative techniques and physical exercises, Jim Kwik helps individuals enhance their brain power and unlock their full potential.
    Image from Kwik Learning

    This is Jim Kwik. He suffered a traumatic brain injury as a small child, and later taught himself to read and write by reading comic books. He became fascinated with the process of learning, and in his late 20s he set up Kwik Learning, to teach accelerated learning in classrooms and companies, which he continued until 2009 when he launched his online learning platform. His courses have now been enjoyed by people in 195 countries.

    So, since accelerated learning is his thing, you might wonder…

    What does he have to share that we can benefit from in the next five minutes?

    Three brain exercises to improve memory and concentration

    A lot of problems we have with working memory are a case of executive dysfunction, but there are tricks we can use to get our brains into gear and make them cumulatively stronger:

    First exercise

    You can strengthen your corpus callosum (the little bridge between the two hemispheres of the brain) by performing a simple kinesiological exercise, such as alternating touching your left elbow to your right knee, and touching your right elbow to your left knee.

    Do it for about a minute, but the goal here is not a cardio exercise, it’s accuracy!

    You want to touch your elbow and opposite knee to each other as precisely as possible each time. Not missing slightly off to the side, not falling slightly short, not hitting it too hard.

    Second exercise

    Put your hands out in front of you, as though you’re about to type at a keyboard. Now, turn your hands palm-upwards. Now back to where they were. Now palm-upwards again. Got it? Good.

    That’s not the exercise, the exercise is:

    You’re now going to do the same thing, but do it twice as quickly with one hand than the other. So they’ll still be flipping to the same basic “beat”, put it in musical terms, the tempo on one hand will now be twice that of the other. When you get the hang of that, switch hands and do the other side.

    This is again about the corpus callosum, but it’s now adding an extra level of challenge because of holding the two rhythms separately, which is also working the frontal lobe of the cerebral cortex.

    The pre-frontal cortex in particular is incredibly important to executive function, self-discipline, and being able to “do” delayed gratification. So this exercise is really important!

    Third exercise

    This one works the same features of the brain, but most people find it harder. So, consider it a level-up on the previous:

    Imagine there’s a bicycle wheel in front of you (as though the bike is facing you at chest-height). Turn the wheel towards you with your hands, one on each side.

    Now, do the same thing, but each of your hands is going in the opposite direction. So one is turning the wheel towards you; the other is turning it away from you.

    Now, do the same thing, but one hand goes twice as quickly as the other.

    Switch sides.

    Why is this harder for most people than the previous? Because the previous involved processing discrete (distinct from each other) movements while this one involves analog continuous movements.

    It’s like reading an analog clock vs a digital clock, but while using both halves of your brain, your corpus callosum, your pre-frontal cortex, and the motor cortex too.

    Want to learn more?

    You might enjoy his book, which as well as offering exercises like the above, also offers a lot about learning strategies, memory processes, and generally building a quicker more efficient brain:

    Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life

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  • The Wim Hof Method – by Wim Hof

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    In Wednesday’s main feature, we wrote about the Wim Hof Method, and/but only scratched the surface. Such is the downside of being a super-condensed newsletter! However, it does give us the opportunity to feature the book:

    The Wim Hof Method is definitely loudly trumpeted as “up there” with Atomic Habits or How Not To Die in the category of “life-changing” books. Why?

    Firstly, it’s a very motivational book. Hof is a big proponent of the notion “if you think you can or you think you can’t, you’re right” idea, practises what he preaches, and makes clear he’s not special.

    Secondly, it’s backed up with science. While it’s not a science-heavy book and that’s not the main focus, there are references to studies. Where physiological explanations are given for how certain things work, those explanations are sound. There’s no pseudoscience here, which is especially important for a book of this genre!

    What does the book have that our article didn’t? A good few things:

    • More about Hof’s own background and where it’s taken him. This is generally not a reason people buy books (unless they are biographies), but it’s interesting nonetheless.
    • A lot more advice, data, and information about Cold Therapy and how it can (and, he argues convincingly, should) be built into your life.
    • A lot about breathing exercises that we just didn’t cover at all in our article, but is actually an important part of the Wim Hof Method.
    • More about stepping through the psychological barriers that can hold us back.

    Bottom line: this book offers benefits that stretch into many areas of life, from some simple habits that can be built.

    Pick up your copy of The Wim Hof Method from Amazon today!

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    Dr. Devi’s Spectrum of Hope

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    She’s also a Clinical Professor of Neurology, and Director of Long Island Alzheimer’s Disease Center, Fellow of the American Academy of Neurology, and we could continue all day with her qualifications, awards and achievements but then we’d run out of space. Suffice it to say, she knows her stuff.

    Especially when it comes to the optimal treatment of stroke, cognitive loss, and pain.

    In her own words:

    ❝Helping folks live their best lives—by diagnosing and managing complex neurologic disorders—that’s my job. Few things are more fulfilling! For nearly thirty years, my focus has been on brain health, concussions, Alzheimer’s and other dementias, menopause related memory loss, and pain.❞

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    Alzheimer’s is more common than you might think

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    ❝97% of patients with mild Alzheimer’s disease don’t even get diagnosed in their internist offices, and half of patients with moderate Alzheimer’s don’t get diagnosed.

    What that means is that the percentage of people that we think about when we think about Alzheimer’s—the people in the nursing home—that’s a very, very small fraction of the entirety of the people who have the condition❞

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    You might enjoy this interview:

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    The Spectrum of Hope: An Optimistic and New Approach to Alzheimer’s Disease and Other Dementias – by Dr. Gayatri Devi

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  • Nicotine pouches are being marketed to young people on social media. But are they safe, or even legal?

    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.

    Flavoured nicotine pouches are being promoted to young people on social media platforms such as TikTok and Instagram.

    Although some viral videos have been taken down following a series of reports in The Guardian, clips featuring Australian influencers have claimed nicotine pouches are a safe and effective way to quit vaping. A number of the videos have included links to websites selling these products.

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    Users absorb the nicotine in their mouths and simply replace the pouch when all the nicotine has been absorbed. Tobacco-free nicotine pouches are a relatively recent product, but similar style products that do contain tobacco, known as snus, have been popular in Scandinavian countries, particularly Sweden, for decades.

    Snus and nicotine pouches are however different products. And given snus contains tobacco and nicotine pouches don’t, the products are subject to quite different regulations in Australia.

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    Pouches that contain tobacco, like snus, have been banned in Australia since 1991, as part of a consumer product ban on all forms of smokeless tobacco products. This means other smokeless tobacco products such as chewing tobacco, snuff, and dissolvable tobacco sticks or tablets, are also banned from sale in Australia.

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    In Australia, under the Poisons Standard, nicotine is a prescription-only medicine, with two exceptions. Nicotine can be used in tobacco prepared and packed for smoking, such as cigarettes, roll-your-own tobacco, and cigars, as well as in preparations for therapeutic use as a smoking cessation aid, such as nicotine patches, gum, mouth spray and lozenges.

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  • The Diet Myth – by Dr. Tim Spector

    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.

    Why are we supposed to go low-carb, but get plenty of whole grains? Avoid saturated fat, but olive oil is one of the healthiest fats around? Will cheese kill us or save us? Even amongst the well-informed, there’s a lot of confusion. This book addresses these and many such topics.

    A main theme of the book is howa lot of it relates to the state of our gut microbiome, and what is good or bad for that. He also discusses, for example, how microbes predict obesity better than genes, and the good news is: we can change our microbes a lot more easily than we can change our genes!

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    Bottom line: if you’d like to understand better the physiology and microbiology behind why dieting does work for most people (and how to do it better), then this is a great book for that.

    Click here to check out The Diet Myth, and learn the science behind the confusion!

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