Zucchini & Oatmeal Koftas

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These vegetarian (and with one tweak, vegan) koftas are delicious as a snack, light lunch, or side to a larger meal. Healthwise, they contain the healthiest kind of fiber, as well as omega-3 fatty acids, and beneficial herbs and spices.

You will need

  • ¼ cup oatmeal
  • 1 large zucchini, grated
  • 1 small carrot, grated
  • ¼ cup cheese (your preference; vegan is also fine)
  • 2 tbsp ground flaxseed
  • 2 tbsp nutritional yeast
  • ¼ bulb garlic, minced
  • 2 tsp black pepper, coarse ground
  • ½ tsp MSG or 1 tsp low-sodium salt
  • Small handful fresh parsley, chopped
  • Extra virgin olive oil, for frying

Method

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

1) Soak the flaxseed in 2 oz hot water for at least 5 minutes

2) Combine all of the ingredients except the olive oil (and including the water that the flax has been soaking in) in a big bowl, mixing thoroughly

3) Shape into small balls, patties, or sausage shapes, and fry until the color is golden and the structural integrity is good. If doing patties, you’ll need to gently flip them to cook both sides; otherwise, rolling them to get all sides is fine.

4) Serve! Traditional is with some kind of yogurt dip, but we’re not the boss of you, so enjoy them how you like:

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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  • The Daily Stoic – by Ryan Holiday & Stephen Hanselman

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    What’s this, a philosophy book in a health and productivity newsletter? Well, look at it this way: Aristotle basically wrote the “How To Win Friends And Influence People” of his day, and Plato before him wrote a book about management.

    In this (chiefly modern!) book, we see what the later Stoic philosophers had to say about getting the most out of life—which is also what we’re about, here at 10almonds!

    We tend to use the word “stoic” in modern English to refer to a person who is resolute in the face of hardship. The traditional meaning does encompass that, but also means a lot more: a whole, rounded, philosophy of life.

    Philosophy in general is not an easy thing into which to “dip one’s toe”. No matter where we try to start, it seems, it turns out there were a thousand other things we needed to read first!

    This book really gets around that. The format is:

    • There’s a theme for each month
    • Each month has one lesson per day
    • Each daily lesson starts with some words from a renowned stoic philosopher, and then provides commentary on such
    • The commentary provides a jumping-off point and serves as a prompt to actually, genuinely, reflect and apply the ideas.

    Unlike a lot of “a year of…” day-by-day books, this is not light reading, by the way, and you are getting a weighty tome for your money.

    But, the page-length daily lessons are indeed digestible—which, again, is what we like at 10almonds!

    Get your copy of The Daily Stoic at Amazon today!

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  • The Sugary Food That Lowers Blood Sugars

    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

    ❝Loved the article on goji berries! I read they are good for blood sugars, is that true despite the sugar content?❞

    Most berries are! Fruits that are high in polyphenols (even if they’re high in sugar), like berries, have a considerable net positive impact on glycemic health:

    And more specifically:

    Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials

    Read more: Which Sugars Are Healthier, And Which Are Just The Same?

    As for goji berries specifically, they’re very high indeed in polyphenols, and also have a hypoglycemic effect, i.e., they lower blood sugar levels (and as a bonus, increases HDL (“good” cholesterol) levels too, but that’s not the topic here):

    ❝The results of our study indicated a remarkable protective effect of LBP in patients with type 2 diabetes. Serum glucose was found to be significantly decreased and insulinogenic index increased during OMTT after 3 months administration of LBP. LBP also increased HDL levels in patients with type 2 diabetes. It showed more obvious hypoglycemic efficacy for those people who did not take any hypoglycemic medicine compared to patients taking hypoglycemic medicines. This study showed LBP to be a good potential treatment aided-agent for type 2 diabetes.❞

    • LBP = Lycium barbarum polysaccharide, i.e. polysaccharide in/from goji berries
    • OMTT = Oral metabolic tolerance test, a test of how well the blood sugars avoid spiking after a meal

    Read: Practical Application of Antidiabetic Efficacy of Lycium barbarum Polysaccharide in Patients with Type 2 Diabetes

    For more about goji berries (and also where to get them), for reference our previous article is at:

    Goji Berries: Which Benefits Do They Really Have?

    Take care!

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  • Cucumber Canapés-Crudités

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    It’s time to party with these delicious snacks, which are great as an hors d’œuvre, amuse-bouche, or part of a buffet. And like all our offerings, they’re very healthy too—in this case, especially for the gut and heart!

    You will need

    • 1 cucumber, sliced
    • 1 cup pitted Kalamata olives (or other black olives)
    • 1 cup sun-dried tomatoes
    • 2 oz feta cheese (or vegan equivalent, or pine nuts)
    • 2 tbsp extra virgin olive oil
    • 1 tbsp fresh basil, chopped
    • 2 tsp black pepper, coarse ground

    Method

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

    1) Make the first topping by combining the olives, half the olive oil, and half the black pepper, into a food processor and blending until it is a coarse pâté.

    2) Make the second topping by doing the same with the tomatoes, basil, feta cheese (or substitution), and the other half of the olive oil and black pepper, again until it is a coarse pâté.

    3) Assemble the canapés-crudités by topping the cucumber slices alternately with the two toppings, and serve:

    Enjoy!

    Want to learn more?

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

    Take care!

    Share This Post

Related Posts

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  • Olfactory Training, Better

    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.

    Anosmia, by any other name…

    The loss of the sense of smell (anosmia) is these days well-associated with COVID and Long-COVID, but also can simply come with age:

    National Institute of Aging | How Smell & Taste Change With Age

    …although it can also be something else entirely:

    ❝Another possibility is a problem with part of the nervous system responsible for smell.

    Some studies have suggested that loss of smell could be an early sign of a neurodegenerative disease, such as Alzheimer’s or Parkinson’s disease.

    However, a recent study of 1,430 people (average age about 80) showed that 76% of people with anosmia had normal cognitive function at the study’s end.❞

    Read more: Harvard Health | Is it normal to lose my sense of smell as I age?

    We’d love to look at and cite the paper that they cite, but they didn’t actually provide a source. We did find some others, though:

    ❝Olfactory capacity declines with aging, but increasing evidence shows that smell dysfunction is one of the early signs of prodromal neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.

    The loss of smell is considered a clinical sign of early-stage disease and a marker of the disease’s progression and cognitive impairment.❞

    ~ Dr. Irene Fatuzzo et al.

    Read more: Neurons, Nose, and Neurodegenerative Diseases: Olfactory Function and Cognitive Impairment

    What’s clear is the association; what’s not clear is whether one worsens the other, and what causal role each might play. However, the researchers conclude that both ways are possible, including when there is another, third, underlying potential causal factor:

    ❝Ongoing studies on COVID-19 anosmia could reveal new molecular aspects unexplored in olfactory impairments due to neurodegenerative diseases, shedding a light on the validity of smell test predictivity of cognitive dementia.

    The neuroepithelium might become a new translational research target (Neurons, Nose, and Neurodegenerative diseases) to investigate alternative approaches for intranasal therapy and the treatment of brain disorders. ❞

    ~ Ibid.

    Another study explored the possible mechanisms of action, and found…

    ❝Olfactory impairment was significantly associated with increased likelihoods of MCI, amnestic MCI, and non-amnestic MCI.

    In the subsamples, anosmia was significantly associated with higher plasma total tau and NfL concentrations, smaller hippocampal and entorhinal cortex volumes, and greater WMH volume, and marginally with lower AD-signature cortical thickness.

    These results suggest that cerebral neurodegenerative and microvascular lesions are common neuropathologies linking anosmia with MCI in older adults❞

    ~ Dr. Yi Dong et al.

    • MCI = Mild Cognitive Impairment
    • NfL = Neurofilament Light [Chain]
    • WMH = White Matter Hyperintensity
    • AD =Alzheimer’s Disease

    Read more: Anosmia, mild cognitive impairment, and biomarkers of brain aging in older adults

    How to act on this information

    You may be wondering, “this is fascinating and maybe even a little bit frightening, but how is this Saturday’s Life Hacks?”

    We wanted to set up the “why” before getting to the “how”, because with a big enough “why”, it’s much easier to find the motivation to act on the “how”.

    Test yourself

    Or more conveniently, you and a partner/friend/relative can test each other.

    Simply do like a “blind taste testing”, but for smell. Ideally these will be a range of simple and complex odors, and commercially available smell test kits will provide these, if you don’t want to make do with random items from your kitchen.

    If you’d like to use a clinical diagnostic tool, you can check out:

    Clinical assessment of patients with smell and taste disorders

    …and especially, this really handy diagnostic flowchart:

    Algorithm of evaluation of a patient who has olfactory loss

    Train yourself

    “Olfactory training” has been the got-to for helping people to regain their sense of smell after losing it due to COVID.

    In simple terms, this means simply trying to smell things that “should” have a distinctive odor, and gradually working up one’s repertoire of what one can smell.

    You can get some great tips here:

    AbScent | Useful Insights Into Smell Training

    Hack your training

    An extra trick was researched deeply in a recent study which found that multisensory integration helped a) initially regain the ability to smell things and b) maintain that ability later without the cross-sensory input.

    What that means: you will more likely be able to smell lemon while viewing the color yellow, and most likely of all to be able to smell lemon while actually holding and looking at a slice of lemon. Having done this, you’re more likely to be able to smell (and distinguish) the odor of lemon later in a blind smell test.

    In other words: with this method, you may be able to cut out many months of frustration of trying and failing to smell something, and skip straight to the “re-adding specific smells to my brain’s olfactory database” bit.

    Read the study: Olfactory training: effects of multisensory integration, attention towards odors and physical activity

    Or if you prefer, here’s a pop-science article based on that:

    One in twenty people has no sense of smell—here’s how they might get it back

    Take care!

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  • Rapid Rise in Syphilis Hits Native Americans Hardest

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    From her base in Gallup, New Mexico, Melissa Wyaco supervises about two dozen public health nurses who crisscross the sprawling Navajo Nation searching for patients who have tested positive for or been exposed to a disease once nearly eradicated in the U.S.: syphilis.

    Infection rates in this region of the Southwest — the 27,000-square-mile reservation encompasses parts of Arizona, New Mexico, and Utah — are among the nation’s highest. And they’re far worse than anything Wyaco, who is from Zuni Pueblo (about 40 miles south of Gallup) and is the nurse consultant for the Navajo Area Indian Health Service, has seen in her 30-year nursing career.

    Syphilis infections nationwide have climbed rapidly in recent years, reaching a 70-year high in 2022, according to the most recent data from the Centers for Disease Control and Prevention. That rise comes amid a shortage of penicillin, the most effective treatment. Simultaneously, congenital syphilis — syphilis passed from a pregnant person to a baby — has similarly spun out of control. Untreated, congenital syphilis can cause bone deformities, severe anemia, jaundice, meningitis, and even death. In 2022, the CDC recorded 231 stillbirths and 51 infant deaths caused by syphilis, out of 3,761 congenital syphilis cases reported that year.

    And while infections have risen across the U.S., no demographic has been hit harder than Native Americans. The CDC data released in January shows that the rate of congenital syphilis among American Indians and Alaska Natives was triple the rate for African Americans and nearly 12 times the rate for white babies in 2022.

    “This is a disease we thought we were going to eradicate not that long ago, because we have a treatment that works really well,” said Meghan Curry O’Connell, a member of the Cherokee Nation and chief public health officer at the Great Plains Tribal Leaders’ Health Board, who is based in South Dakota.

    Instead, the rate of congenital syphilis infections among Native Americans (644.7 cases per 100,000 people in 2022) is now comparable to the rate for the entire U.S. population in 1941 (651.1) — before doctors began using penicillin to cure syphilis. (The rate fell to 6.6 nationally in 1983.)

    O’Connell said that’s why the Great Plains Tribal Leaders’ Health Board and tribal leaders from North Dakota, South Dakota, Nebraska, and Iowa have asked federal Health and Human Services Secretary Xavier Becerra to declare a public health emergency in their states. A declaration would expand staffing, funding, and access to contact tracing data across their region.

    “Syphilis is deadly to babies. It’s highly infectious, and it causes very severe outcomes,” O’Connell said. “We need to have people doing boots-on-the-ground work” right now.

    In 2022, New Mexico reported the highest rate of congenital syphilis among states. Primary and secondary syphilis infections, which are not passed to infants, were highest in South Dakota, which had the second-highest rate of congenital syphilis in 2022. In 2021, the most recent year for which demographic data is available, South Dakota had the second-worst rate nationwide (after the District of Columbia) — and numbers were highest among the state’s large Native population.

    In an October news release, the New Mexico Department of Health noted that the state had “reported a 660% increase in cases of congenital syphilis over the past five years.” A year earlier, in 2017, New Mexico reported only one case — but by 2020, that number had risen to 43, then to 76 in 2022.

    Starting in 2020, the covid-19 pandemic made things worse. “Public health across the country got almost 95% diverted to doing covid care,” said Jonathan Iralu, the Indian Health Service chief clinical consultant for infectious diseases, who is based at the Gallup Indian Medical Center. “This was a really hard-hit area.”

    At one point early in the pandemic, the Navajo Nation reported the highest covid rate in the U.S. Iralu suspects patients with syphilis symptoms may have avoided seeing a doctor for fear of catching covid. That said, he doesn’t think it’s fair to blame the pandemic for the high rates of syphilis, or the high rates of women passing infections to their babies during pregnancy, that continue four years later.

    Native Americans are more likely to live in rural areas, far from hospital obstetric units, than any other racial or ethnic group. As a result, many do not receive prenatal care until later in pregnancy, if at all. That often means providers cannot test and treat patients for syphilis before delivery.

    In New Mexico, 23% of patients did not receive prenatal care until the fifth month of pregnancy or later, or received fewer than half the appropriate number of visits for the infant’s gestational age in 2023 (the national average is less than 16%).

    Inadequate prenatal care is especially risky for Native Americans, who have a greater chance than other ethnic groups of passing on a syphilis infection if they become pregnant. That’s because, among Native communities, syphilis infections are just as common in women as in men. In every other ethnic group, men are at least twice as likely to contract syphilis, largely because men who have sex with men are more susceptible to infection. O’Connell said it’s not clear why women in Native communities are disproportionately affected by syphilis.

    “The Navajo Nation is a maternal health desert,” said Amanda Singer, a Diné (Navajo) doula and lactation counselor in Arizona who is also executive director of the Navajo Breastfeeding Coalition/Diné Doula Collective. On some parts of the reservation, patients have to drive more than 100 miles to reach obstetric services. “There’s a really high number of pregnant women who don’t get prenatal care throughout the whole pregnancy.”

    She said that’s due not only to a lack of services but also to a mistrust of health care providers who don’t understand Native culture. Some also worry that providers might report patients who use illicit substances during their pregnancies to the police or child welfare. But it’s also because of a shrinking network of facilities: Two of the Navajo area’s labor and delivery wards have closed in the past decade. According to a recent report, more than half of U.S. rural hospitals no longer offer labor and delivery services.

    Singer and the other doulas in her network believe New Mexico and Arizona could combat the syphilis epidemic by expanding access to prenatal care in rural Indigenous communities. Singer imagines a system in which midwives, doulas, and lactation counselors are able to travel to families and offer prenatal care “in their own home.”

    O’Connell added that data-sharing arrangements between tribes and state, federal, and IHS offices vary widely across the country, but have posed an additional challenge to tackling the epidemic in some Native communities, including her own. Her Tribal Epidemiology Center is fighting to access South Dakota’s state data.

    In the Navajo Nation and surrounding area, Iralu said, IHS infectious disease doctors meet with tribal officials every month, and he recommends that all IHS service areas have regular meetings of state, tribal, and IHS providers and public health nurses to ensure every pregnant person in those areas has been tested and treated.

    IHS now recommends all patients be tested for syphilis yearly, and tests pregnant patients three times. It also expanded rapid and express testing and started offering DoxyPEP, an antibiotic that transgender women and men who have sex with men can take up to 72 hours after sex and that has been shown to reduce syphilis transmission by 87%. But perhaps the most significant change IHS has made is offering testing and treatment in the field.

    Today, the public health nurses Wyaco supervises can test and treat patients for syphilis at home — something she couldn’t do when she was one of them just three years ago.

    “Why not bring the penicillin to the patient instead of trying to drag the patient in to the penicillin?” said Iralu.

    It’s not a tactic IHS uses for every patient, but it’s been effective in treating those who might pass an infection on to a partner or baby.

    Iralu expects to see an expansion in street medicine in urban areas and van outreach in rural areas, in coming years, bringing more testing to communities — as well as an effort to put tests in patients’ hands through vending machines and the mail.

    “This is a radical departure from our past,” he said. “But I think that’s the wave of the future.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Flossing Without Flossing?

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    Flossing Without Flossing?

    You almost certainly brush your teeth. You might use mouthwash. A lot of people floss for three weeks at a time, often in January.

    There are a lot of options for oral hygiene; variations of the above, and many alternatives too. This is a big topic, so rather than try to squeeze it all in one, this will be a several-part series.

    The first part was: Toothpastes & Mouthwashes: Which Help And Which Harm?

    How important is flossing?

    Interdental cleaning is indeed pretty important, even though it may not have the heart health benefits that have been widely advertised:

    Periodontal Disease and Atherosclerotic Vascular Disease: Does the Evidence Support an Independent Association?

    However! The health of our gums is very important in and of itself, especially as we get older:

    Flossing Is Associated with Improved Oral Health in Older Adults

    But! It helps to avoid periodontal (e.g. gum) disease, not dental caries:

    Flossing for the management of periodontal diseases and dental caries in adults

    And! Most certainly it can help avoid a stack of other diseases:

    Interdental Cleaning Is Associated with Decreased Oral Disease Prevalence

    …so in short, if you’d like to have happy healthy teeth and gums, flossing is an important adjunct, and/but not a one-stop panacea.

    Is it better to floss before or after brushing?

    As you prefer. A team of scientists led by Dr. Claudia Silva studied this, and found that there was “no statistical difference between brush-floss and floss-brush”:

    Does flossing before or after brushing influence the reduction in the plaque index? A systematic review and meta-analysis

    Flossing is tedious. How do we floss without flossing?

    This is (mostly) about water-flossing! Which does for old-style floss what sonic toothbrushes to for old-style manual toothbrushes.

    If you’re unfamiliar, it means using a device that basically power-washes your teeth, but with a very narrow high-pressure jet of water.

    Do they work? Yes:

    Effects of interdental cleaning devices in preventing dental caries and periodontal diseases: a scoping review

    As for how it stacks up against traditional flossing, Liang et al. found:

    ❝In our previous single-outcome analysis, we concluded that interdental brushes and water jet devices rank highest for reducing gingival inflammation while toothpick and flossing rank last.

    In this multioutcome Bayesian network meta-analysis with equal weight on gingival inflammation and bleeding-on-probing, the surface under the cumulative ranking curve was 0.87 for water jet devices and 0.85 for interdental brushes.

    Water jet devices and interdental brushes remained the two best devices across different sets of weightings for the gingival inflammation and bleeding-on-probing.

    ~ Journal of Evidence-Based Dental Practice

    You may be wondering how safe it is if you have had dental work done, and, it appears to be quite safe, for example:

    BDJ | Water-jet flossing: effect on composites

    Want to try water-flossing?

    Here are some examples on Amazon:

    Bonus: if you haven’t tried interdental brushes, here’s an example for that

    Enjoy!

    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

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