Cavolo Nero & Sweet Potato Hash

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🎶 Sweet potato hash? It’s a seasonal smash… Catches on in a flash… Let’s do the hash 🎶

You will need

  • 6 oz cavolo nero, tough stems removed, chopped
  • 1 large sweet potato, diced
  • 1 large red onion, finely chopped
  • 1 parsnip, grated
  • 1 small red pepper, chopped
  • 4 oz baby portobello mushrooms, chopped
  • ½ cup fresh or thawed peas
  • ¼ bulb garlic, thinly sliced
  • 1 tbsp nutritional yeast
  • 2 tsp black pepper, coarse ground
  • 1 tsp dried rosemary
  • 1 tsp dried thyme (dried for convenience; fresh is also fine if you have it)
  • 1 tsp red chili flakes (dried for convenience; fresh is also fine if you have it)
  • 1 tsp ground turmeric
  • ½ tsp MSG or 1 tsp low-sodium salt
  • Extra virgin olive oil

Method

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

1) Preheat the oven to 425℉ / 220℃.

2) Toss the diced sweet potato in 1 tbsp olive oil, as well as the nutritional yeast, ground turmeric, black pepper, and MSG/salt, ensuring an even distribution. Roast in the oven on a lined baking tray, for 30 minutes, turning at least once to get all sides of the potato. When it is done, remove from the oven and set aside.

3) Heat a little oil in a sauté pan or large skillet (either is fine; we’re not adding liquids today), and fry the onion, parsnip, and pepper until softened, which should take about 5 minutes (this is one reason why we grated the parsnip; the other is for the variation in texture).

4) Add the garlic, mushrooms, herbs, and chili flakes, and cook for a further 1 minute, while stirring.

5) Add the cavolo nero and peas, stir until the cavolo nero begins to wilt, and then…

6) Add the roasted sweet potato; cook for about 5 more minutes, pressing down with the spatula here and there to mash the ingredients together.

7) Turn the hash over when it begins to brown on the bottom, to lightly brown the other side too.

8) Serve hot.

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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  • Why is cancer called cancer? We need to go back to Greco-Roman times for the answer

    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.

    One of the earliest descriptions of someone with cancer comes from the fourth century BC. Satyrus, tyrant of the city of Heracleia on the Black Sea, developed a cancer between his groin and scrotum. As the cancer spread, Satyrus had ever greater pains. He was unable to sleep and had convulsions.

    Advanced cancers in that part of the body were regarded as inoperable, and there were no drugs strong enough to alleviate the agony. So doctors could do nothing. Eventually, the cancer took Satyrus’ life at the age of 65.

    Cancer was already well known in this period. A text written in the late fifth or early fourth century BC, called Diseases of Women, described how breast cancer develops:

    hard growths form […] out of them hidden cancers develop […] pains shoot up from the patients’ breasts to their throats, and around their shoulder blades […] such patients become thin through their whole body […] breathing decreases, the sense of smell is lost […]

    Other medical works of this period describe different sorts of cancers. A woman from the Greek city of Abdera died from a cancer of the chest; a man with throat cancer survived after his doctor burned away the tumour.

    Where does the word ‘cancer’ come from?

    Galen, the physician
    Why does the word ‘cancer’ have its roots in the ancient Greek and Latin words for crab? The physician Galen offers one explanation. Pierre Roche Vigneron/Wikimedia

    The word cancer comes from the same era. In the late fifth and early fourth century BC, doctors were using the word karkinos – the ancient Greek word for crab – to describe malignant tumours. Later, when Latin-speaking doctors described the same disease, they used the Latin word for crab: cancer. So, the name stuck.

    Even in ancient times, people wondered why doctors named the disease after an animal. One explanation was the crab is an aggressive animal, just as cancer can be an aggressive disease; another explanation was the crab can grip one part of a person’s body with its claws and be difficult to remove, just as cancer can be difficult to remove once it has developed. Others thought it was because of the appearance of the tumour.

    The physician Galen (129-216 AD) described breast cancer in his work A Method of Medicine to Glaucon, and compared the form of the tumour to the form of a crab:

    We have often seen in the breasts a tumour exactly like a crab. Just as that animal has feet on either side of its body, so too in this disease the veins of the unnatural swelling are stretched out on either side, creating a form similar to a crab.

    Not everyone agreed what caused cancer

    Bust of physician Erasistratus
    The physician Erasistratus didn’t think black bile was to blame. Didier Descouens/Musée Ingres-Bourdelle/Wikimedia, CC BY-SA

    In the Greco-Roman period, there were different opinions about the cause of cancer.

    According to a widespread ancient medical theory, the body has four humours: blood, yellow bile, phlegm and black bile. These four humours need to be kept in a state of balance, otherwise a person becomes sick. If a person suffered from an excess of black bile, it was thought this would eventually lead to cancer.

    The physician Erasistratus, who lived from around 315 to 240 BC, disagreed. However, so far as we know, he did not offer an alternative explanation.

    How was cancer treated?

    Cancer was treated in a range of different ways. It was thought that cancers in their early stages could be cured using medications.

    These included drugs derived from plants (such as cucumber, narcissus bulb, castor bean, bitter vetch, cabbage); animals (such as the ash of a crab); and metals (such as arsenic).

    Galen claimed that by using this sort of medication, and repeatedly purging his patients with emetics or enemas, he was sometimes successful at making emerging cancers disappear. He said the same treatment sometimes prevented more advanced cancers from continuing to grow. However, he also said surgery is necessary if these medications do not work.

    Surgery was usually avoided as patients tended to die from blood loss. The most successful operations were on cancers of the tip of the breast. Leonidas, a physician who lived in the second and third century AD, described his method, which involved cauterising (burning):

    I usually operate in cases where the tumours do not extend into the chest […] When the patient has been placed on her back, I incise the healthy area of the breast above the tumour and then cauterize the incision until scabs form and the bleeding is stanched. Then I incise again, marking out the area as I cut deeply into the breast, and again I cauterize. I do this [incising and cauterizing] quite often […] This way the bleeding is not dangerous. After the excision is complete I again cauterize the entire area until it is dessicated.

    Cancer was generally regarded as an incurable disease, and so it was feared. Some people with cancer, such as the poet Silius Italicus (26-102 AD), died by suicide to end the torment.

    Patients would also pray to the gods for hope of a cure. An example of this is Innocentia, an aristocratic lady who lived in Carthage (in modern-day Tunisia) in the fifth century AD. She told her doctor divine intervention had cured her breast cancer, though her doctor did not believe her.

    Ancient city of Carthage
    Innocentia from Carthage, in modern-day Tunisia, believed divine intervention cured her breast cancer. Valery Bareta/Shutterstock

    From the past into the future

    We began with Satyrus, a tyrant in the fourth century BC. In the 2,400 years or so since then, much has changed in our knowledge of what causes cancer, how to prevent it and how to treat it. We also know there are more than 200 different types of cancer. Some people’s cancers are so successfully managed, they go on to live long lives.

    But there is still no general “cure for cancer”, a disease that about one in five people develop in their lifetime. In 2022 alone, there were about 20 million new cancer cases and 9.7 million cancer deaths globally. We clearly have a long way to go.

    Konstantine Panegyres, McKenzie Postdoctoral Fellow, Historical and Philosophical Studies, The University of Melbourne

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

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  • The Blue Zones Kitchen – by Dan Buettner

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    We’ve previously reviewed Buettner’s other book, The Blue Zones: 9 Lessons For Living Longer From The People Who’ve Lived The Longest, and with this one, it’s now time to focus on the dietary aspect.

    As the title and subtitle promises, we get 100 recipes, inspired by Blue Zone cuisines. The recipes themselves have been tweaked a little for maximum healthiness, eliminating some ingredients that do crop up in the Blue Zones but are exceptions to their higher average healthiness rather than the rule.

    The recipes are arranged by geographic zone rather than by meal type, so it might take a full read-through before knowing where to find everything, but it makes it a very enjoyable “coffee-table book” to browse, as well as being practical in the kitchen. The ingredients are mostly easy to find globally, and most can be acquired at a large supermarket and/or health food store. In the case of substitutions, most are obvious, e.g. if you don’t have wild fennel where you are, use cultivated, for example.

    In the category of criticism, it appears that Buettner is very unfamiliar with spices, and so has skipped them almost entirely. We at 10almonds could never skip them, and heartily recommend adding your own spices, for their health benefits and flavors. It may take a little experimentation to know what will work with what recipes, but if you’re accustomed to cooking with spices normally, it’s unlikely that you’ll err by going with your heart here.

    Bottom line: we’d give this book a once-over for spice additions, but aside from that, it’s a fine book of cuisine-by-location cooking.

    Click here to check out The Blue Zones Kitchen, and get cooking into your own three digits!

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  • Grains: Bread Of Life, Or Cereal Killer?

    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.

    Going Against The Grain?

    In Wednesday’s newsletter, we asked you for your health-related opinion of grains (aside from any gluten-specific concerns), and got the above-depicted, below-described, set of responses:

    • About 69% said “They are an important cornerstone of a healthy balanced diet”
    • About 22% said “They can be enjoyed in moderation, but watch out”
    • About 8% said “They are terrible health-drainers that will kill us”

    So, what does the science say?

    They are terrible health-drainers that will kill us: True or False?

    True or False depending on the manner of their consumption!

    There is a big difference between the average pizza base and a bowl of oats, for instance. Or rather, there are a lot of differences, but what’s most critical here?

    The key is: refined and ultraprocessed grains are so inferior to whole grains as to be actively negative for health in most cases for most people most of the time.

    But! It’s not because processing is ontologically evil (in reality: some processed foods are healthy, and some unprocessed foods are poisonous). although it is a very good general rule of thumb.

    So, we need to understand the “why” behind the “key” that we just gave above, and that’s mostly about the resultant glycemic index and associated metrics (glycemic load, insulin index, etc).

    In the case of refined and ultraprocessed grains, our body gains sugar faster than it can process it, and stores it wherever and however it can, like someone who has just realised that they will be entertaining a houseguest in 10 minutes and must tidy up super-rapidly by hiding things wherever they’ll fit.

    And when the body tries to do this with sugar from refined grains, the result is very bad for multiple organs (most notably the liver, but the pancreas takes quite a hit too) which in turn causes damage elsewhere in the body, not to mention that we now have urgently-produced fat stored in unfortunate places like our liver and abdominal cavity when it should have gone to subcutaneous fat stores instead.

    In contrast, whole grains come with fiber that slows down the absorption of the sugars, such that the body can deal with them in an ideal fashion, which usually means:

    • using them immediately, or
    • storing them as muscle glycogen, or
    • storing them as subcutaneous fat

    👆 that’s an oversimplification, but we only have so much room here.

    For more on this, see:

    Glycemic Index vs Glycemic Load vs Insulin Index

    And for why this matters, see:

    Which Sugars Are Healthier, And Which Are Just The Same?

    And for fixing it, see:

    How To Unfatty A Fatty Liver

    They can be enjoyed in moderation, but watch out: True or False?

    Technically True but functionally False:

    • Technically true: “in moderation” is doing a lot of heavy lifting here. One person’s “moderation” may be another person’s “abstemiousness” or “gluttony”.
    • Functionally false: while of course extreme consumption of pretty much anything is going to be bad, unless you are Cereals Georg eating 10,000 cereals each day and being a statistical outlier, the issue is not the quantity so much as the quality.

    Quality, we discussed above—and that is, as we say, paramount. As for quantity however, you might want to know a baseline for “getting enough”, so…

    They are an important cornerstone of a healthy balanced diet: True or False?

    True! This one’s quite straightforward.

    3 servings (each being 90g, or about ½ cup) of whole grains per day is associated with a 22% reduction in risk of heart disease, 5% reduction in all-cause mortality, and a lot of benefits across a lot of disease risks:

    ❝This meta-analysis provides further evidence that whole grain intake is associated with a reduced risk of coronary heart disease, cardiovascular disease, and total cancer, and mortality from all causes, respiratory diseases, infectious diseases, diabetes, and all non-cardiovascular, non-cancer causes.

    These findings support dietary guidelines that recommend increased intake of whole grain to reduce the risk of chronic diseases and premature mortality.❞

    ~ Dr. Dagfinn Aune et al.

    Read in full: Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies

    We’d like to give a lot more sources for the same findings, as well as papers for all the individual claims, but frankly, there are so many that there isn’t room. Suffice it to say, this is neither controversial nor uncertain; these benefits are well-established.

    Here’s a very informative pop-science article, that also covers some of the things we discussed earlier (it shows what happens during refinement of grains) before getting on to recommendations and more citations for claims than we can fit here:

    Harvard School Of Public Health | Whole Grains

    “That’s all great, but what if I am concerned about gluten?”

    There certainly are reasons you might be, be it because of a sensitivity, allergy, or just because perhaps you’d like to know more.

    Let’s first mention: not all grains contain gluten, so it’s perfectly possible to enjoy naturally gluten-free grains (such as oats and rice) as well as gluten-free pseudocereals, which are not actually grains but do the same job in culinary and nutritional terms (such as quinoa and buckwheat, despite the latter’s name).

    Finally, if you’d like to know more about gluten’s health considerations, then check out our previous mythbusting special:

    Gluten: What’s The Truth?

    Enjoy!

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  • Who you are and where you live shouldn’t determine your ability to survive cancer

    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.

    In Canada, nearly everyone has a cancer story to share. It affects one in every two people, and despite improvements in cancer survivorship, one out of every four people affected by cancer still will die from it.

    As a scientist dedicated to cancer care, I work directly with patients to reimagine a system that was never designed for them in the first place – a system in which your quality of care depends on social drivers like your appearance, your bank statements and your postal code.

    We know that poverty, poor nutrition, housing instability and limited access to education and employment can contribute to both the development and progression of cancer. Quality nutrition and regular exercise reduce cancer risk but are contingent on affordable food options and the ability to stay active in safe, walkable neighbourhoods. Environmental hazards like air pollution and toxic waste elevate the risk of specific cancers, but are contingent on the built environment, laws safeguarding workers and the availability of affordable housing.

    On a health-system level, we face implicit biases among care providers, a lack of health workforce competence in addressing the social determinants of health, and services that do not cater to the needs of marginalized individuals.

    Indigenous peoples, racialized communities, those with low income and gender diverse individuals face the most discrimination in health care, resulting in inadequate experiences, missed diagnosis and avoidance of care. One patient living in subsidized housing told me, “You get treated like a piece of garbage – you come out and feel twice as bad.”

    As Canadians, we benefit from a taxpayer funded health-care system that encompasses cancer care services. The average Canadian enjoys a life expectancy of more than 80 years and Canada boasts high cancer survival rates. While we have made incredible strides in cancer care, we must work together to ensure these benefits are equally shared amongst all people in Canada. We need to redesign systems of care so that they are:

    1. Anti-oppressive. We must begin by understanding and responding to historical and systemic racism that shapes cancer risk, access to care and quality of life for individuals facing marginalizing conditions. Without tackling the root causes, we will never be able to fully close the cancer care gap. This commitment involves undoing intergenerational trauma and harm through public policies that elevate the living and working conditions of all people.
    2. Patient-centric. We need to prioritize patient needs, preferences and values in all aspects of their health-care experience. This means tailoring treatments and services to individual patient needs. In policymaking, it involves creating policies that are informed by and responsive to the real-life experiences of patients. In research, it involves engaging patients in the research process and ensuring studies are relevant to and respectful of their unique perspectives and needs. This holistic approach ensures that patients’ perspectives are central to all aspects of health care.
    3. Socially just. We must strive for a society in which everyone has equal access to resources, opportunities and rights, and systemic inequalities and injustices are actively challenged and addressed. When redesigning the cancer care system, this involves proactive practices that create opportunities for all people, particularly those experiencing the most marginalization, to become involved in systemic health-care decision-making. A system that is responsive to the needs of the most marginalized will ultimately work better for all people.

    Who you are, how you look, where you live and how much money you make should never be the difference between life and death. Let us commit to a future in which all people have the resources and support to prevent and treat cancer so that no one is left behind.

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

    Don’t Forget…

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  • Marrakesh Sorghum Salad

    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.

    As the name suggests, it’s a Maghreb dish today! Using sorghum, a naturally gluten-free whole grain with a stack of vitamins and minerals. This salad also comes with fruit and nuts (apricots and almonds; a heavenly combination for both taste and nutrients) as well as greens, herbs, and spices.

    Note: to keep things simple today, we’ve listed ras el-hanout as one ingredient. If you’re unfamiliar, it’s a spice blend; you can probably buy a version locally, but you might as well know how to make it yourself—so here’s our recipe for that!

    You will need

    • 1½ cups sorghum, soaked overnight in water (if you can’t find it locally, you can order it online (here’s an example product on Amazon), or substitute quinoa) and if you have time, soaked overnight and then kept in a jar with just a little moisture for a few days until they begin to sprout—this will be best of all. But if you don’t have time, don’t worry about it; overnight soaking is sufficient already.
    • 1 carrot, grated
    • ½ cup chopped parsley
    • 1 tbsp apple cider vinegar
    • ½ tbsp chopped chives
    • 2 tbsp ras el-hanout
    • 3 cloves garlic, crushed
    • 2 tbsp almond butter
    • 1 tbsp lemon juice
    • 1 tsp white miso paste
    • ½ cup sliced almonds
    • 4 fresh apricots, pitted and cut into wedges
    • 1 cup mint leaves, chopped
    • To serve: your choice of salad greens; we suggest chopped romaine lettuce and rocket

    Method

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

    1) Cook the sorghum, which means boiling it for about 45 minutes, or 30 in a pressure cooker. If unsure, err on the side of cooking longer—even up to an hour will be totally fine. You have a lot of wiggle room, and will soon get used to how long it takes with your device/setup. Drain the cooked sorghum, and set it aside to cool. If you’re entertaining, we recommend doing this part the day before and keeping it in the fridge.

    2) When it’s cool, add the carrot, the parsley, the chives, the vinegar, and 1 tbsp of the ras el-hanout. Toss gently but thoroughly to combine.

    3) Make the dressing, which means putting ¼ cup water into a blender with the other 1 tbsp of the ras el-hanout, the garlic, the almond butter, the lemon juice, and the miso paste. Blend until smooth.

    4) Assemble the salad, which means adding the dressing to sorghum-and-ingredients bowl, along with the almonds, apricots, and mint leaves. Toss gently, but sufficiently that everything is coated.

    5) Serve on a bed of salad greens.

    Enjoy!

    Want to learn more?

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

    Take care!

    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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  • Knit for Health & Wellness – by Betsan Corkhill

    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.

    Betsan Corkhill, a physiotherapist, has more than just physiotherapy in mind when it comes to the therapeutic potential of knitting (although yes, also physiotherapy!), and much of this book is about the more psychological benefits that go way beyond “it’s a relaxing pastime”.

    She makes the case for how knitting (much like good mental health) requires planning, action, organization, persistence, focus, problem-solving, and flexibility—and thus the hobby develops and maintains all the appropriate faculties for those things, which will then be things you get to keep in the rest of your life, too.

    Fun fact: knitting, along with other similar needlecrafts, was the forerunner technology for modern computer programming! And indeed, early computers, the kind with hole-punch data streams, used very similar pattern-storing methods to knitting patterns.

    So, for something often thought of as a fairly mindless activity for those not in the know, knitting has a lot to offer for what’s between your ears, as well as potentially something for keeping your ears warm later.

    One thing this book’s not, by the way: a “how to” guide for learning to knit. It assumes you either have that knowledge already, or will gain it elsewhere (there are many tutorials online).

    Bottom line: if you’re in the market for a new hobby that’s good for your brain, this book will give you great motivation to give knitting a go!

    Click here to check out Knit For Health & Wellness, and get knitting!

    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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