Feta or Parmesan – Which is Healthier?

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Our Verdict

When comparing feta to parmesan, we picked the parmesan.

Why?

It’s close! Looking at the macros, parmesan has more protein and slightly less fat. Of the fat content, parmesan also has slightly less saturated fat, but neither of them are doing great in this category. Still, a relative win for parmesan.

In the category of vitamins, feta is a veritable vitamin-B-fest with more of vitamins B1, B2, B3, B5, B6, and B9. On the other hand, parmesan has more of vitamins A, B12, and choline. By strength of numbers, this is a win for feta.

Minerals tell a different story; parmesan has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Meanwhile, feta is not higher in any minerals. A clear win for parmesan.

Both cheeses offer gut-healthy benefits (if consumed regularly in small portions), while neither are great for the heart.

On balance, we say parmesan wins the day.

Want to learn more?

You might like to read:

Feta Cheese vs Mozzarella – Which is Healthier?

Take care!

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    Pistachios trump pine nuts with double the protein, fiber, and a better balance of vitamins and minerals. A tight race, but pistachios win by a shell!

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  • Are You Flourishing? (There’s a Scale)

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    What does it mean, to flourish? And how can you do it more?

    In 2009, psychologists Diener et al developed the “Flourishing Scale”, or as it was more prosaically called originally, “Subjective Wellness Scale”. The name was changed later, as it was noted that it went beyond what was typically considered mere “wellness”.

    This scale was so useful, that colleagues scrambled to see if they could improve on it, such as with PERMA (2012), which looked at:

    • Positive emotion
    • Engagement
    • positive Relationships
    • Meaning
    • Accomplishment/Achievement

    While popular (despite the tenuous acronym, it is a very good list of things to foster in your life), this was studied and measured scientifically and found to not be an improvement on the Flourishing Scale / SWS, so we’re going to stick to the original version for now.

    We couldn’t find an interactive online quiz for the scale though (apart from this NY Times one, which is paywalled for NYT subscribers, so enjoy if you’re a NYT subscriber!), so here’s the source material, still hosted on the website of the (now deceased, as of a couple of years ago) author:

    Flourishing Scale (FS) ← it’s an eight-question, ranked choice scale

    How did you score? And…

    What are the keys to flourishing more?

    According to Jeffrey Davis M.A., of Tracking Wonder, there are five key attributes that we must develop and/or maintain:

    The ability to direct and re-direct your attention

    This isn’t just a task-related thing.This is about your mind itself. For example, the ability to recognize what your emotions are telling you, thank them for the message, and then set them aside. Or the ability to cut through negative thought spirals! How often have you worried about future events that didn’t transpire, or twisted yourself in knots over a past event that you can’t change?

    Action: check out our previous article “The Off-Button For Your Brain← this is a technique for switching off racing thoughts, and it’s really good

    Want more? We also did this:

    Healthy Mind In A Healthy Body: A Whole Scientific Toolbox Of Tips And Tricks For Psychological Wellbeing

    The tendency to shape your time with intention and for impact

    Time is an incredibly precious asset. How you use it is a very personal choice. You don’t have to maximize productivity (though you can if you want), but for example there’s a difference between:

    • Deciding to spend an hour watching a TV show you really enjoy
    • Wondering what’s on TV, browsing aimlessly, watching listlessly, just a distraction

    In the former case, you are enjoying your time. Literally: you are experiencing joy during your time.

    In the latter case, to borrow from Jim Steinman, “you were only killing time and it’ll kill you right back”!

    Action: do a time audit for a week, and see where your time really goes, rather than where you expect or hope for it to go. Use this information to plan your next week more intentionally. Repeat as and when it seems like it might be useful!

    The practice of constant improvement

    Fun fact: you are good enough already. And you can also improve. You don’t have to, but improving in the areas that are meaningful to you can really add up over time. This could be becoming excellent at something for which already have a passion… It could also be brushing up something that you feel might be holding you back.

    Action: do a quick SWOT* self-assessment. Then plan your next step from there!

    *Strengths, Weaknesses, Opportunities, Threats. What are yours?

    The ability to communicate and listen to others

    A lot of this is about feedback. Giving and receiving feedback are often amongst the hardest things we do in the category of communication… Especially if the feedback is negative. How to decide what to disregard as baseless criticism, and what to take on board (and try not to take it personally), or the other way around, how to present negative feedback in a way that won’t trigger defensiveness.

    Action: check out our previous article “Save Time With Better Communication” for some tips that really make relationships (of any kind) so much easier.

    The commitment to positive experiences

    Many things in life are not fun. Often, we know in advance that they will not be fun. The key here is the ability to make the most of a bad situation, and seek out better situations by your actions. Not like a lost person in a desert seeks water, but like a chess player who employs a general strategy to make tactical advantages more likely to appear.

    Action: think about something you have to do but don’t want to. How could it be made more fun? Or failing that, how could it be made at least more comfortable?

    See also: Working Smarter < Working Brighter!

    Want to read more?

    Check out: What Is Flourishing in Positive Psychology? (+8 Tips & PDF)

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  • Gut-Positive Pot Noodles

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    Everything we consume either improves our health a little or worsens it. Pot noodles aren’t generally the healthiest foods, but these ones sure are! There’s quite a range of fiber in this, including the soluble fiber of the noodles themselves (which are, in fact, mostly fiber and water). As a bonus, the glucomannan in the noodles promotes feelings of fullness, notwithstanding its negligible carb count. Of course, the protein in the edamame beans also counts for satiety!

    You will need

    • ½ cup konjac noodles (also called shirataki), tossed in 1 tsp avocado oil (or sesame oil, if you don’t have avocado)
    • 2 oz mangetout, thinly sliced
    • 1 oz edamame beans
    • ¼ carrot, grated
    • 2 baby sweetcorn, cut in half lengthways
    • 1 scallion, finely diced
    • 1 heaped tsp crunchy peanut butter (omit if allergic)
    • 1 tsp miso paste
    • 1 tsp chili oil
    • 1 tsp black pepper, coarse ground
    • 1 tsp peeled-and-grated ginger

    Method

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

    1) Layer a heat-resistant jar (mason jars are usually quite resistant to temperature changes) with the noodles and vegetables.

    2) Combine the peanut butter, miso paste, and chili oil, black pepper, and ginger in a small bowl. Pour this dressing over the layered vegetables and noodles, and screw the lid on. Refrigerate until needed.

    3) Add hot water to the jar and stir, to serve. If you prefer the vegetables to be more cooked, you can microwave (without the lid!) for a minute or two.

    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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  • Black Olives vs Green Olives – Which is Healthier

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    Our Verdict

    When comparing black olives to green olives, we picked the black olives.

    Why?

    First know this: they are the same plant, just at different stages of ripening (green olives are, as you might expect, less ripe).

    Next: the nutritional values of both, from macros down to the phytochemicals, are mostly very similar, but there are a few things that stand out:
    • Black olives usually have more calories per serving, average about 25% more. But these are from healthy fats, so unless you’re on a calorie-restricted diet, this is probably not a consideration.
    • Green olives are almost always “cured” for longer, which results in a much higher sodium content often around 200% that of black olives. Black olives are often not “cured” at all.

    Hence, we chose the black olives!

    You may be wondering: do green olives have anything going for them that black olives don’t?

    And the answer has a clue in the taste: green olives generally have a stronger, more bitter/pungent taste. And remember what we said about things that have a stronger, more bitter/pungent taste:

    Tasty Polyphenols: Enjoy Bitter Foods For Your Heart & Brain

    That’s right, green olives are a little higher in polyphenols than black olives.

    But! If you want to enjoy the polyphenol content of green olives without the sodium content, the best way to do that is not olives, but olive oil—which is usually made from green olives.

    For more about olive oil, check out:

    All About Olive Oils: Is “Extra Virgin” Worth It?

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Related Posts

  • Plum vs Nectarine – Which is Healthier?
  • Eat To Beat Hyperthyroidism!

    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

    ❝Would love to see more on eating vegan. I am allergic to soy in any form which seems to be in everything❞

    There is a lot of it about, isn’t there? Happily, these days, a lot of meat and dairy alternatives are also made from other sources, for example pea protein is getting used a lot more nowadays in meat substitutes, and there are many kinds of alternatives to dairy (e.g. nut milks, oat milk, hemp milk, and—which is a branding nightmare but very healthy—pea milk).

    You might like these previous main features of ours:

    Also, if doing a whole foods plant-based diet, lentils (especially brown lentils) can be used as a great substitute for minced beef/lamb in recipes that call for such.

    Boil the lentils (a liter of water to a cup of lentils is great; use a rice cooker if you have one!) along with the seasonings you will use (herbs appropriate to your dish, and then: black pepper is always good; you shouldn’t need to add salt; a teaspoon of low-sodium yeast extract is great though, or to really get the best nutritional benefits, nooch).

    When it is done, you shouldn’t have excess water now, so just use as is, or if you want a slightly fatty kick, fry briefly in a little extra virgin olive oil, before using it however you were planning to use it.

    Enjoy!

    ❝What foods should I eat for hyperthyroidism? My doctor tells me what foods to avoid, but not what to eat❞

    Great question! We’ll have to do a main feature on hyperthyroidism one of these days, as so far we’ve only done features on hypothyroidism:

    As for hyperthyroidism…

    Depending on your medications, your doctor might recommend a low iodine diet. If so, then you might want to check out:

    American Thyroid Association | Low Iodine Diet Plan

    …for recommendations.

    But in a way, that’s still a manner of “what to avoid” (iodine) and then the foods to eat to avoid that.

    You may be wondering: is there any food that actively helps against hyperthyroidism, as opposed to merely does not cause problems?

    And the answer is: yes!

    Cruciferous vegetables (e.g. cabbage, sprouts, broccoli, cauliflower, etc) contain goitrin, which in immoderate quantities can cause problems for people with hypothyroidism because it can reduce thyroid hormone synthesis. If you have hyperthyroidism, however, this can work in your favor.

    Read more: The role of micronutrients in thyroid dysfunction

    The above paper focuses on children, but it was the paper we found that explains it most clearly while showing good science. However, the same holds true for adults:

    Read more: Concentrations of thiocyanate and goitrin in human plasma, their precursor concentrations in brassica vegetables, and associated potential risk for hypothyroidism

    Notwithstanding that the title comes from the angle of examining hypothyroidism, the mechanism of action makes clear its beneficence in the case of hyperthyroidism.

    Selenium is also a great nutrient in the case of autoimmune hyperthyroidism, because it is needed to metabolize thyroid hormone (if you don’t metabolize it, it’ll just build up):

    Selenium and Thyroid Disease: From Pathophysiology to Treatment

    The absolute top best dietary source of selenium is Brazil nuts, to the point that people without hyperthyroidism have to take care to not eat more than a few per day (because too much selenium could then cause problems):

    NIH | Selenium Fact Sheet for Health Professionals

    (this contains information on the recommended amount, the upper limit amount, how much is in Brazil nuts and other foods, and what happens if you get too much or too little)

    Note: after Brazil nuts (which are about 5 times more rich in selenium than the next highest source), the other “good” sources of selenium—mostly various kinds of fish—are also “good” source of iodine, so you might want to skip those.

    Want more ideas?

    You might like this from LivHealth:

    Hyperthyroidism Diet: 9 Foods To Ease Symptoms

    Enjoy!

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  • Hormones & Health, Beyond The Obvious

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    Wholesome Health

    This is Dr. Sara Gottfried, who some decades ago got her MD from Harvard and specialized as an OB/GYN at MIT. She’s since then spent the more recent part of her career educating people (mostly: women) about hormonal health, precision, functional, & integrative medicine, and the importance of lifestyle medicine in general.

    What does she want us to know?

    Beyond “bikini zone health”

    Dr. Gottfried urges us to pay attention to our whole health, in context.

    “Women’s health” is often thought of as what lies beneath a bikini, and if it’s not in those places, then we can basically treat a woman like a man.

    And that’s often not actually true—because hormones affect every living cell in our body, and as a result, while prepubescent girls and postmenopausal women (specifically, those who are not on HRT) may share a few more similarities with boys and men of similar respective ages, for most people at most ages, men and women are by default quite different metabolically—which is what counts for a lot of diseases! And note, that difference is not just “faster” or “slower””, but is often very different in manner also.

    That’s why, even in cases where incidence of disease is approximately similar in men and women when other factors are controlled for (age, lifestyle, medical history, etc), the disease course and response to treatment may vary considerable. For a strong example of this, see for example:

    • The well-known: Heart Attack: His & Hers ← most people know these differences exist, but it’s always good to brush up on what they actually are
    • The less-known: Statins: His & Hers ← most people don’t know these differences exist, and it pays to know, especially if you are a woman or care about one

    Nor are brains exempt from his…

    The female brain (kinda)

    While the notion of an anatomically different brain for men and women has long since been thrown out as unscientific phrenology, and the idea of a genetically different brain is… Well, it’s an unreliable indicator, because technically the cells will have DNA and that DNA will usually (but not always; there are other options) have XX or XY chromosomes, which will usually (but again, not always) match apparent sex (in about 1/2000 cases there’s a mismatch, which is more common than, say, red hair; sometimes people find out about a chromosomal mismatch only later in life when getting a DNA test for some unrelated reason), and in any case, even for most of us, the chromosomal differences don’t count for much outside of antenatal development (telling the default genital materials which genitals to develop into, though this too can get diverted, per many intersex possibilities, which is also a lot more common than people think) or chromosome-specific conditions like colorblindness…

    The notion of a hormonally different brain is, in contrast to all of the above, a reliable and easily verifiable thing.

    See for example:

    Alzheimer’s Sex Differences May Not Be What They Appear

    Dr. Gottfried urges us to take the above seriously!

    Because, if women get Alzheimer’s much more commonly than men, and the disease progresses much more quickly in women than men, but that’s based on postmenopausal women not on HRT, then that’s saying “Women, without women’s usual hormones, don’t do so well as men with men’s usual hormones”.

    She does, by the way, advocate for bioidentical HRT for menopausal women, unless contraindicated for some important reason that your doctor/endocrinologist knows about. See also:

    Menopausal HRT: A Tale Of Two Approaches (Bioidentical vs Animal)

    The other very relevant hormone

    …that Dr. Gottfried wants us to pay attention to is insulin.

    Or rather, its scrubbing enzyme, the prosaically-named “insulin-degrading enzyme”, but it doesn’t only scrub insulin. It also scrubs amyloid beta—yes, the same that produces the amyloid beta plaques in the brain associated with Alzheimer’s. And, there’s only so much insulin-degrading enzyme to go around, and if it’s all busy breaking down excess insulin, there’s not enough left to do the other job too, and thus can’t break down amyloid beta.

    In other words: to fight neurodegeneration, keep your blood sugars healthy.

    This may actually work by multiple mechanisms besides the amyloid hypothesis, by the way:

    The Surprising Link Between Type 2 Diabetes & Alzheimer’s

    Want more from Dr. Gottfried?

    You might like this interview with Dr. Gottfried by Dr. Benson at the IMCJ:

    Integrative Medicine: A Clinician’s Journal | Conversations with Sara Gottfried, MD

    …in which she discusses some of the things we talked about today, and also about her shift from a pharmaceutical-heavy approach to a predominantly lifestyle medicine approach.

    Enjoy!

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  • How a Friend’s Death Turned Colorado Teens Into Anti-Overdose Activists

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    Gavinn McKinney loved Nike shoes, fireworks, and sushi. He was studying Potawatomi, one of the languages of his Native American heritage. He loved holding his niece and smelling her baby smell. On his 15th birthday, the Durango, Colorado, teen spent a cold December afternoon chopping wood to help neighbors who couldn’t afford to heat their homes.

    McKinney almost made it to his 16th birthday. He died of fentanyl poisoning at a friend’s house in December 2021. His friends say it was the first time he tried hard drugs. The memorial service was so packed people had to stand outside the funeral home.

    Now, his peers are trying to cement their friend’s legacy in state law. They recently testified to state lawmakers in support of a bill they helped write to ensure students can carry naloxone with them at all times without fear of discipline or confiscation. School districts tend to have strict medication policies. Without special permission, Colorado students can’t even carry their own emergency medications, such as an inhaler, and they are not allowed to share them with others.

    “We realized we could actually make a change if we put our hearts to it,” said Niko Peterson, a senior at Animas High School in Durango and one of McKinney’s friends who helped write the bill. “Being proactive versus being reactive is going to be the best possible solution.”

    Individual school districts or counties in California, Maryland, and elsewhere have rules expressly allowing high school students to carry naloxone. But Jon Woodruff, managing attorney at the Legislative Analysis and Public Policy Association, said he wasn’t aware of any statewide law such as the one Colorado is considering. Woodruff’s Washington, D.C.-based organization researches and drafts legislation on substance use.

    Naloxone is an opioid antagonist that can halt an overdose. Available over the counter as a nasal spray, it is considered the fire extinguisher of the opioid epidemic, for use in an emergency, but just one tool in a prevention strategy. (People often refer to it as “Narcan,” one of the more recognizable brand names, similar to how tissues, regardless of brand, are often called “Kleenex.”)

    The Biden administration last year backed an ad campaign encouraging young people to carry the emergency medication.

    Most states’ naloxone access laws protect do-gooders, including youth, from liability if they accidentally harm someone while administering naloxone. But without school policies explicitly allowing it, the students’ ability to bring naloxone to class falls into a gray area.

    Ryan Christoff said that in September 2022 fellow staff at Centaurus High School in Lafayette, Colorado, where he worked and which one of his daughters attended at the time, confiscated naloxone from one of her classmates.

    “She didn’t have anything on her other than the Narcan, and they took it away from her,” said Christoff, who had provided the confiscated Narcan to that student and many others after his daughter nearly died from fentanyl poisoning. “We should want every student to carry it.”

    Boulder Valley School District spokesperson Randy Barber said the incident “was a one-off and we’ve done some work since to make sure nurses are aware.” The district now encourages everyone to consider carrying naloxone, he said.

    Community’s Devastation Turns to Action

    In Durango, McKinney’s death hit the community hard. McKinney’s friends and family said he didn’t do hard drugs. The substance he was hooked on was Tapatío hot sauce — he even brought some in his pocket to a Rockies game.

    After McKinney died, people started getting tattoos of the phrase he was known for, which was emblazoned on his favorite sweatshirt: “Love is the cure.” Even a few of his teachers got them. But it was classmates, along with their friends at another high school in town, who turned his loss into a political movement.

    “We’re making things happen on behalf of him,” Peterson said.

    The mortality rate has spiked in recent years, with more than 1,500 other children and teens in the U.S. dying of fentanyl poisoning the same year as McKinney. Most youth who die of overdoses have no known history of taking opioids, and many of them likely thought they were taking prescription opioids like OxyContin or Percocet — not the fake prescription pills that increasingly carry a lethal dose of fentanyl.

    “Most likely the largest group of teens that are dying are really teens that are experimenting, as opposed to teens that have a long-standing opioid use disorder,” said Joseph Friedman, a substance use researcher at UCLA who would like to see schools provide accurate drug education about counterfeit pills, such as with Stanford’s Safety First curriculum.

    Allowing students to carry a low-risk, lifesaving drug with them is in many ways the minimum schools can do, he said.

    “I would argue that what the schools should be doing is identifying high-risk teens and giving them the Narcan to take home with them and teaching them why it matters,” Friedman said.

    Writing in The New England Journal of Medicine, Friedman identified Colorado as a hot spot for high school-aged adolescent overdose deaths, with a mortality rate more than double that of the nation from 2020 to 2022.

    “Increasingly, fentanyl is being sold in pill form, and it’s happening to the largest degree in the West,” said Friedman. “I think that the teen overdose crisis is a direct result of that.”

    If Colorado lawmakers approve the bill, “I think that’s a really important step,” said Ju Nyeong Park, an assistant professor of medicine at Brown University, who leads a research group focused on how to prevent overdoses. “I hope that the Colorado Legislature does and that other states follow as well.”

    Park said comprehensive programs to test drugs for dangerous contaminants, better access to evidence-based treatment for adolescents who develop a substance use disorder, and promotion of harm reduction tools are also important. “For example, there is a national hotline called Never Use Alone that anyone can call anonymously to be supervised remotely in case of an emergency,” she said.

    Taking Matters Into Their Own Hands

    Many Colorado school districts are training staff how to administer naloxone and are stocking it on school grounds through a program that allows them to acquire it from the state at little to no cost. But it was clear to Peterson and other area high schoolers that having naloxone at school isn’t enough, especially in rural places.

    “The teachers who are trained to use Narcan will not be at the parties where the students will be using the drugs,” he said.

    And it isn’t enough to expect teens to keep it at home.

    “It’s not going to be helpful if it’s in somebody’s house 20 minutes outside of town. It’s going to be helpful if it’s in their backpack always,” said Zoe Ramsey, another of McKinney’s friends and a senior at Animas High School.

    “We were informed it was against the rules to carry naloxone, and especially to distribute it,” said Ilias “Leo” Stritikus, who graduated from Durango High School last year.

    But students in the area, and their school administrators, were uncertain: Could students get in trouble for carrying the opioid antagonist in their backpacks, or if they distributed it to friends? And could a school or district be held liable if something went wrong?

    He, along with Ramsey and Peterson, helped form the group Students Against Overdose. Together, they convinced Animas, which is a charter school, and the surrounding school district, to change policies. Now, with parental permission, and after going through training on how to administer it, students may carry naloxone on school grounds.

    Durango School District 9-R spokesperson Karla Sluis said at least 45 students have completed the training.

    School districts in other parts of the nation have also determined it’s important to clarify students’ ability to carry naloxone.

    “We want to be a part of saving lives,” said Smita Malhotra, chief medical director for Los Angeles Unified School District in California.

    Los Angeles County had one of the nation’s highest adolescent overdose death tallies of any U.S. county: From 2020 to 2022, 111 teens ages 14 to 18 died. One of them was a 15-year-old who died in a school bathroom of fentanyl poisoning. Malhotra’s district has since updated its policy on naloxone to permit students to carry and administer it.

    “All students can carry naloxone in our school campuses without facing any discipline,” Malhotra said. She said the district is also doubling down on peer support and hosting educational sessions for families and students.

    Montgomery County Public Schools in Maryland took a similar approach. School staff had to administer naloxone 18 times over the course of a school year, and five students died over the course of about one semester.

    When the district held community forums on the issue, Patricia Kapunan, the district’s medical officer, said, “Students were very vocal about wanting access to naloxone. A student is very unlikely to carry something in their backpack which they think they might get in trouble for.”

    So it, too, clarified its policy. While that was underway, local news reported that high school students found a teen passed out, with purple lips, in the bathroom of a McDonald’s down the street from their school, and used Narcan to revive them. It was during lunch on a school day.

    “We can’t Narcan our way out of the opioid use crisis,” said Kapunan. “But it was critical to do it first. Just like knowing 911.”

    Now, with the support of the district and county health department, students are training other students how to administer naloxone. Jackson Taylor, one of the student trainers, estimated they trained about 200 students over the course of three hours on a recent Saturday.

    “It felt amazing, this footstep toward fixing the issue,” Taylor said.

    Each trainee left with two doses of naloxone.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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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