Sweet Potato & Black Bean Tacos

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Fiber, protein, and polyphenols! What more could one ask for? Well, great taste and warm healthy goodness, which these deliver:

You will need

For the sweet potatoes:

  • 2 medium sweet potatoes, cubed (we recommend leaving the skin on, but you can peel them if you really want to)
  • 1 tbsp extra virgin olive oil
  • 2 tsp garlic powder
  • 2 tsp smoked paprika
  • 1 tsp chili powder
  • 1 tsp black pepper
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • ½ tsp MSG or 1 tsp low-sodium salt

For the black beans:

  • 2 cans black beans, drained and rinsed (or 2 cups black beans that you cooked yourself)
  • ¼ bulb garlic, minced
  • 1 fresh jalapeño finely chopped (or ¼ cup jalapeños from a jar, finely chopped) ← adjust quantities per your preference and per the quality of the pepper(s) you’re using; we can’t judge that from here without tasting them, so we give a good basic starting suggestion.
  • 2 tsp black pepper
  • 1 tsp red chili flakes
  • ½ tsp MSG or 1 tsp low-sodium salt

For serving:

  • 8 small corn tortillas, or your preference if substituting
  • 1 avocado, pitted, peeled, cubed, and tossed in lime juice ← we’re mentioning this here because you want to do this as soon as you cut it, to avoid oxidation
  • Any other salad you’d like to include; fresh parsley is also a good option when it comes to greenery, or cilantro if you don’t have the soap gene
  • Tomato salsa (quantity and spice level per your preference)

Method

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

1) Preheat the oven to 400°F / 200°C.

2) Toss the sweet potato cubes in a large bowl with the rest of the ingredients from the sweet potato section above, ensuring they are evenly coated.

3) Bake them in the oven, on a baking tray lined with baking paper, for about 30 minutes or until tender inside and crispy at the edges. Turn them over halfway through.

4) While that’s happening, mix the black beans in a bowl with the other ingredients from the black bean section above, and heat them gently. You could do this in a saucepan, but honestly, while it’s not glamorous, the microwave is actually better for this. Note: many people find the microwave cooks food unevenly, but there are two reasons for this and they’re both easily fixable:

  • instead of using high power for x minutes, use medium power for 2x minutes; this will produce better results
  • instead of putting the food just in a bowl, jug, or similar, use a wide bowl or similar container, and then inside that, place a small empty microwave-safe glass jar or similar upturned in the middle, and then add the food around it, so that the food is arranged in a donut shape rather than a wide cylinder shape. This means there is no “middle bit” to go underheated while the edges are heated excessively; instead, it will heat through evenly.

If you really don’t want to do that though, use a saucepan on a very low heat, add a small amount of liquid (or tomato salsa), and stir constantly.

5) Heat the tortillas in a dry skillet for about 30 seconds each on each side, when ready to serve.

6) Assemble the tacos; you can do this how you like but a good order of operations is: tortilla, leafy salad (if using), potato, beans, non-leafy salad including avocado, salsa or other topping per your preference.

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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  • What’s the difference between Alzheimer’s and dementia?

    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.

    What’s the difference? is a new editorial product that explains the similarities and differences between commonly confused health and medical terms, and why they matter.

    Changes in thinking and memory as we age can occur for a variety of reasons. These changes are not always cause for concern. But when they begin to disrupt daily life, it could indicate the first signs of dementia.

    Another term that can crop up when we’re talking about dementia is Alzheimer’s disease, or Alzheimer’s for short.

    So what’s the difference?

    Lightspring/Shutterstock

    What is dementia?

    Dementia is an umbrella term used to describe a range of syndromes that result in changes in memory, thinking and/or behaviour due to degeneration in the brain.

    To meet the criteria for dementia these changes must be sufficiently pronounced to interfere with usual activities and are present in at least two different aspects of thinking or memory.

    For example, someone might have trouble remembering to pay bills and become lost in previously familiar areas.

    It’s less-well known that dementia can also occur in children. This is due to progressive brain damage associated with more than 100 rare genetic disorders. This can result in similar cognitive changes as we see in adults.

    So what’s Alzheimer’s then?

    Alzheimer’s is the most common type of dementia, accounting for about 60-80% of cases.

    So it’s not surprising many people use the terms dementia and Alzheimer’s interchangeably.

    Changes in memory are the most common sign of Alzheimer’s and it’s what the public most often associates with it. For instance, someone with Alzheimer’s may have trouble recalling recent events or keeping track of what day or month it is.

    Elderly woman looking at calendar
    People with dementia may have trouble keeping track of dates. Daisy Daisy/Shutterstock

    We still don’t know exactly what causes Alzheimer’s. However, we do know it is associated with a build-up in the brain of two types of protein called amyloid-β and tau.

    While we all have some amyloid-β, when too much builds up in the brain it clumps together, forming plaques in the spaces between cells. These plaques cause damage (inflammation) to surrounding brain cells and leads to disruption in tau. Tau forms part of the structure of brain cells but in Alzheimer’s tau proteins become “tangled”. This is toxic to the cells, causing them to die. A feedback loop is then thought to occur, triggering production of more amyloid-β and more abnormal tau, perpetuating damage to brain cells.

    Alzheimer’s can also occur with other forms of dementia, such as vascular dementia. This combination is the most common example of a mixed dementia.

    Vascular dementia

    The second most common type of dementia is vascular dementia. This results from disrupted blood flow to the brain.

    Because the changes in blood flow can occur throughout the brain, signs of vascular dementia can be more varied than the memory changes typically seen in Alzheimer’s.

    For example, vascular dementia may present as general confusion, slowed thinking, or difficulty organising thoughts and actions.

    Your risk of vascular dementia is greater if you have heart disease or high blood pressure.

    Frontotemporal dementia

    Some people may not realise that dementia can also affect behaviour and/or language. We see this in different forms of frontotemporal dementia.

    The behavioural variant of frontotemporal dementia is the second most common form (after Alzheimer’s disease) of younger onset dementia (dementia in people under 65).

    People living with this may have difficulties in interpreting and appropriately responding to social situations. For example, they may make uncharacteristically rude or offensive comments or invade people’s personal space.

    Semantic dementia is also a type of frontotemporal dementia and results in difficulty with understanding the meaning of words and naming everyday objects.

    Dementia with Lewy bodies

    Dementia with Lewy bodies results from dysregulation of a different type of protein known as α-synuclein. We often see this in people with Parkinson’s disease.

    So people with this type of dementia may have altered movement, such as a stooped posture, shuffling walk, and changes in handwriting. Other symptoms include changes in alertness, visual hallucinations and significant disruption to sleep.

    Do I have dementia and if so, which type?

    If you or someone close to you is concerned, the first thing to do is to speak to your GP. They will likely ask you some questions about your medical history and what changes you have noticed.

    Sometimes it might not be clear if you have dementia when you first speak to your doctor. They may suggest you watch for changes or they may refer you to a specialist for further tests.

    There is no single test to clearly show if you have dementia, or the type of dementia. A diagnosis comes after multiple tests, including brain scans, tests of memory and thinking, and consideration of how these changes impact your daily life.

    Not knowing what is happening can be a challenging time so it is important to speak to someone about how you are feeling or to reach out to support services.

    Dementia is diverse

    As well as the different forms of dementia, everyone experiences dementia in different ways. For example, the speed dementia progresses varies a lot from person to person. Some people will continue to live well with dementia for some time while others may decline more quickly.

    There is still significant stigma surrounding dementia. So by learning more about the various types of dementia and understanding differences in how dementia progresses we can all do our part to create a more dementia-friendly community.

    The National Dementia Helpline (1800 100 500) provides information and support for people living with dementia and their carers. To learn more about dementia, you can take this free online course.

    Nikki-Anne Wilson, Postdoctoral Research Fellow, Neuroscience Research Australia (NeuRA), UNSW Sydney

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

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  • Honey vs Maple Syrup – Which is Healthier?

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    Our Verdict

    When comparing honey to maple syrup, we picked the honey.

    Why?

    It was very close, as both have small advantages:
    •⁠ ⁠Honey has some medicinal properties (and depending on type, may contain an antihistamine)
    •⁠ ⁠Maple syrup is a good source of manganese, as well as low-but-present amounts of other minerals

    However, you wouldn’t want to eat enough maple syrup to rely on it as a source of those minerals, and honey has the lower GI (average 46 vs 54; for comparison, refined sugar is 65), which works well as a tie-breaker.

    (If GI’s very important to you, though, the easy winner here would be agave syrup if we let it compete, with its GI of 15)

    Read more:
    •⁠ ⁠Can Honey Relieve Allergies?
    •⁠ ⁠From Apples to Bees, and High-Fructose C’s

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  • Half Of Americans Over 50 Have Hemorrhoids, But They Can Be Prevented!

    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

    ❝Hello. I was hoping you could give some useful tips about how to avoid a painful ailment that has affected Ernest Hemingway, Karl Marx, David Livingstone, Napoleon, Marilyn Monroe, King Alfred, and Martin Luther, and, I confess, me from time to time … namely, hemorrhoids. Help!❞

    Firstly: that list could be a lot longer! We don’t have global stats, but in the US for example, half of adults over 50 have hemorrhoids.

    So, you’re certainly not alone. People just don’t talk about it.

    But, there are preventative things you can do:

    Fiber, fiber, fiber. See also:

    Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)

    Hydrate, hydrate, hydrate.

    This one’s simple enough. If you are dehydrated, constipation is more likely, and with it, hemorrhoids.

    Watch your meds…

    Some medications can cause constipation—painkillers containing codeine are a common culprit, for example.

    When you go, go!

    Not only can prolonged straining promote hemorrhoids, but also (if you’ll pardon the phrasing—there’s only so delicately we can say this) simply sitting with things partway “open” down there is not good for its health; things can quickly become irritated, and that can lead to hemorrhoids.

    So: when you go, go. Leave your phone in another room!

    Wash—but carefully.

    Beyond your normal showering/bathing routine, a bidet is a great option for keeping things happy down there, if you have that option available to you.

    However, if you have hemorrhoids, don’t use soap, as this can cause irritation and make it worse.

    Warm water is fine, as is a salt bath, and pat dry and/or use gentle wet-wipes rather than rougher paper.

    You can follow up with a hemorrhoid cream of your choice (or hydrocortisone, unless that’s contraindicated by another condition you have)

    Know when to seek help

    Hemorrhoids will usually go away by themselves if not exacerbated. But if it’s getting unduly difficult, and/or you’re bleeding down there, it’s time to see a doctor.

    Note on bleeding: even if you’re 100% sure you have hemorrhoids, there are still other reasons you could be bleeding, and so it needs checking out.

    Hemorrhoid treatment, if needed, will vary depending on severity. Beyond creams and lotions, there are other options that are less fun but sometimes necessary, including injections, electrotherapy, banding, or surgery.

    Take care!

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    The Neuroscientist In The Gym

    This is Dr. Wendy Suzuki. She’s a neuroscientist, and an expert in the neurobiology of memory, as well as neuroplasticity, and the role of exercise in neuroprotection.

    We’ve sneakily semi-featured her before when we shared her Big Think talk:

    Brain Benefits In Three Months… Through Walking?

    Today we’re going to expand on that a little!

    A Quick Recap

    To share the absolute key points of that already fairly streamlined rundown:

    • Exercise boosts levels of neurotransmitters such as dopamine and serotonin (and, which wasn’t mentioned there, noradrenaline)
      • These are responsible for motivation, happiness, and focus (amongst other things)
    • Persistent exercise boosts certain regions of the brain in particular, most notably the pre-frontal cortex and the hippocampi*
      • These are responsible for planning and memory (amongst other things)

    Dr. Suzuki advocates for stepping up your exercise routine if you can, with more exercise generally being better than less (unless you have some special medical reason why that’s not the case for you).

    *often referred to in the singular as the hippocampus, but you have one on each side of your brain (unless a serious accident/incident destroyed one, but you’ll know if that applies to you, unless you lost both, in which case you will not remember about it).

    What kind(s) of workout?

    While a varied workout is best for overall health, for these brain benefits specifically, what’s most important is that it raises your heart rate.

    This is why in her Big Think talk we shared before, she talks about the benefits of taking a brisk walk daily. See also:

    Walking, Better

    If that’s not your thing, though (and/or is for whatever reason an inaccessible form of exercise for you), there is almost certainly some kind of High Intensity Interval Training that is a possibility for you. That might sound intimidating, but if you have a bit of floor and can exercise for one minute at a time, then HIIT is an option for you:

    How To Do HIIT (Without Wrecking Your Body)

    Dr. Suzuki herself is an ardent fan of “intenSati” which blends cardio workouts with yoga for holistic mind-and-body fitness. In fact, she loves it so much that she became a certified exercise instructor:

    Wendy Suzuki | IntenSati

    How much is enough?

    It’s natural to want to know the minimum we can do to get results, but Dr. Suzuki would like us to bear in mind that when it comes to our time spent exercising, it’s not so much an expense of time as an investment in time:

    ❝Exercise is something that when you spend time on it, it will buy you time when you start to work❞

    ~ Dr. Wendy Suzuki

    Read more: A Neuroscientist Experimented on Her Students and Found a Powerful Way to Improve Brain Function

    Ok, but we really want to know how much!

    Dr. Suzuki recommends at least three to four 30-minute exercise sessions per week.

    Note: this adds up to less than the recommended 150 minutes of moderate exercise per week, but high-intensity exercise counts for twice the minutes for these purposes, e.g. 1 minute of high-intensity exercise is worth 2 minutes of moderate exercise.

    How soon will we see benefits?

    Benefits start immediately, but stack up cumulatively with continued long-term exercise:

    ❝My lab showed that a single workout can improve your ability to shift and focus attention, and that focus improvement will last for at least two hours. ❞

    ~ Dr. Wendy Suzuki

    …which is a great start, but what’s more exciting is…

    ❝The more you’re working out, the bigger and stronger your hippocampus and prefrontal cortex gets. Why is that important?

    Because the prefrontal cortex and the hippocampus are the two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging. ❞

    ~ Dr. Wendy Suzuki

    In other words, while improving your heart rate through regular exercise will help prevent neurodegeneration by the usual mechanism of reducing neuroinflammation… It’ll also build the parts of your brain most susceptible to decline, meaning that when/if decline sets in, it’ll take a lot longer to get to a critical level of degradation, because it had more to start with.

    Read more:

    Inspir Modern Senior Living | Dr. Wendy Suzuki Boosts Brain Health with Exercise

    Want more from Dr. Suzuki?

    You might enjoy her TED talk:

    Click Here If The Embedded Video Doesn’t Load Automatically

    Prefer text? TED.com has a transcript for you

    Prefer lots of text? You might like her book, which we haven’t reviewed yet but will soon:

    Healthy Brain, Happy Life: A Personal Program to Activate Your Brain and Do Everything Better – by Dr. Wendy Suzuki

    Enjoy!

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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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  • Savor: Mindful Eating, Mindful Life – by Thich Nhat Hanh and Dr. Lilian Cheung

    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’ve talked about mindful eating before at 10almonds, so here’s a book about it. You may wonder how much there is to say!

    As it happens, there’s quite a bit. The authors, a Buddhist monk (Hanh) and a Harvard nutritionist (Dr. Cheung) explore the role of mindful eating in our life.

    There is an expectation that we the reader want to lose weight. If we don’t, those parts of the book will be a “miss” for us, but still contain plenty of other value.

    Most of the same advices can be applied equally to other aspects of health, in any case. A lot of that comes from the book’s Buddhist principles, including the notion that:

    1. We are experiencing suffering
    2. Suffering has a cause
    3. What has a cause can have an end
    4. The way to this end is mindfulness

    As such, the process itself is also mindfulness all the way through:

    1. To be mindful of our suffering (and not let it become background noise to be ignored)
    2. To be mindful of the cause of our suffering (rather than dismissing it as just how things are)
    3. To be mindful of how to address that, and thus end the suffering (rather than despairing in inaction)
    4. To engage mindfully in the process of doing so (and thus not fall into the trap of thinking “job done”)

    And, as for Dr. Cheung? She also has input throughout, with practical advice about the more scientific side of rethinking one’s diet.

    Bottom line: this is an atypical book, and/but perhaps an important one. Certainly, at the very least it may be one to try if more conventional approaches have failed!

    Click here to check out “Savor” on Amazon today, and get mindful!

    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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