Dancing vs Parkinson’s Depression

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This is a fun study, and the results are/were very predictable, and/but not necessarily something that people might think of in advance. First, let’s look at how some things work:

Parkinson’s disease & depression

Parkinson’s disease is a degenerative neurological disease that, amongst other things, is characterized by low dopamine levels.

For the general signs and symptoms, see: Recognize The Early Symptoms Of Parkinson’s Disease

Dopamine is the neurotransmitter responsible for feelings of reward, is involved in our language faculties and the capacity to form plans (even simple plans such as “make a cup of coffee”) as well as being critical for motor functions.

See also: Neurotransmitter Cheatsheet ← for demystifying some of “what does what” for commonly-conflated chemicals

You can see, therefore, why Parkinson’s disease will often have depression as a comorbidity—there may be influencing social factors as well (many Parkinson’s disease sufferers are quite socially isolated, which certainly does not help), but a clear neurochemical factor that we can point to is “a person with low dopamine levels will feel joyless, bored, and unmotivated”.

Let movement be thy medicine

Parkinson’s disease medications, therefore, tend to involve increasing dopamine levels and/or the brain’s ability to use dopamine.

Antidepressant medications, however, are more commonly focused on serotonin, as serotonin is another neurotransmitter associated with happiness—it’s the one we get when we look at open green spaces with occasional trees and a blue sky ← we get it in other ways too, but for evolutionary reasons, it seems our brains still yearn the most for landscapes that look like the Serengeti, even if we have never even been there personally.

There are other kinds of antidepressants too, and (because depression can have different causes) what works for one person won’t necessarily work for another. See: Antidepressants: Personalization Is Key!

In the case of Parkinson’s disease, because the associated depression is mostly dopamine-related, those green spaces and blue skies and SSRIs won’t help much. But you know what does?

Dance!

A recent (published last month, at time of writing) study by Dr. Karolina Bearss et al. did an interventional study that found that dance classes significantly improved both subjective experience of depression, and objective brain markers of depression, across people with (68%) and without (32%) Parkinson’s disease.

The paper is quite short and it has diagrams, and discusses the longer-term effect as well as the per-session effect:

Impact of Weekly Community-Based Dance Training Over 8 Months on Depression and Blood Oxygen Level–Dependent Signals in the Subcallosal Cingulate Gyrus for People With Parkinson Disease: Observational Study

Dance is thought to have a double-effect, improving both cognitive factors and motor control factors, for obvious reasons, and all related to dopamine response (dancing is an activity we are hardwired to find rewarding*, plus it is exercise which also triggers various chemicals to be made, plus it is social, which also improves many mental health factors).

*You may have heard the expression that “dancing is a vertical expression of a horizontal desire”, and while that may not be true for everyone on an individual level, on a species level it is a very reasonable hypothesis for why we do it and why it is the way it is.

Want to learn more?

We wrote previously about battling depression (of any kind) here:

The Mental Health First-Aid That You’ll Hopefully Never Need

Take care!

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  • The Other Circadian Rhythms

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    We’ve talked before about how circadian rhythm pertains not just to when it is ideal for us to sleep or be awake, but also at what times it is best to eat, exercise, and so forth:

    The Circadian Rhythm: Far More Than Most People Know

    Most people just know about the light consideration, per for example:

    When your body parts clock on and off at the wrong time…

    Now, new research has brought attention to how these things and more are governed by different physiological clocks within our bodies—and what this means for our health. In other words, if you are doing the various things at different times than you “should”, you will be training the different parts of your body (each with their independent clocks) to be on a different schedule, and so the different parts of your body will out of temporal sync with each other.

    To put this in jet-lag terms: if your brain is in New York, while your heart is in Istanbul (not Constantinople) and your gut is in Tokyo, then this arrangement is not good for the health.

    As for how it is not good for your health (i.e. the consequences) there’s still research to be done on some of the longer-term implications, but in the short term, one of the biggest effects is on our mood—most notably, increasing depression scores significantly.

    And even more importantly, this is in the real world. That is to say, until quite recently, most data we had from studies on the circadian rhythm was from sleep clinic laboratories, which is great for RCTs but will always have as a limitation that someone sleeping in a lab is going to have some differences than someone sleeping in their own bed at home.

    As the researchers said:

    ❝A critical step to addressing this is the noninvasive collection of physiological time-series data outside laboratory settings in large populations. Digital tools offer promise in this endeavor. Here, using wearable data, we first quantify the degrees of circadian disruption, both between different internal rhythms and between each internal rhythm and the sleep-wake cycle. Our analysis, based on over 50,000 days of data from over 800 first-year training physicians, reveals bidirectional links between digital markers of circadian disruption and mood both before and after they began shift work, while accounting for confounders such as demographic and geographic variables. We further validate this by finding clinically relevant changes in the 9-item Patient Health Questionnaire score.❞

    Read in full: The real-world association between digital markers of circadian disruption and mental health risks

    That questionnaire by the way sounds like an arbitrary thing they just made up, but the PHQ-9 (as it is known to its friends) is in fact the current intentional gold standard for measuring depression; we share it at the top of our article about depression, here:

    The Mental Health First-Aid That You’ll Hopefully Never Need ← the test takes 2 minutes and you get immediate results

    Want to know more?

    For more about getting one’s entire self back into temporal sync (hey, wasn’t that the plot of a Star Trek episode?), sleep specialist Dr. Michael Breus wrote this excellent book that we reviewed a little while back:

    The Power of When: Discover Your Chronotype—And Learn the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More – by Dr. Michael Breus

    Enjoy!

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  • Brain Maker – by Dr. David Perlmutter

    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.

    Regular 10almonds readers probably know about the gut-brain connection already, so what’s new here?

    Dr. David Perlmutter takes us on a tour of gut and brain health, specifically, the neuroprotective effect of healthy gut microbiota.

    This seems unlikely! After all, vagus nerve or no, the gut microbiota are confined to the gut, and the brain is kept behind the blood-brain barrier. So how does one thing protect the other?

    Dr. Perlmutter presents the relevant science, and the honest answer is, we’re not 100% sure how this happens! We do know part of it: that bad gut microbiota can result in a “leaky gut”, and that may in turn lead to such a thing as a “leaky brain”, where the blood-brain barrier has been compromised and some bad things can get in with the blood.

    When it comes to gut-brain health…

    Not only is the correlation very strong, but also, in tests where someone’s gut microbiota underwent a radical change, e.g. due to…

    • antibiotics (bad)
    • fasting (good)
    • or a change in diet (either way)

    …their brain health changed accordingly—something we can’t easily check outside of a lab, but was pretty clear in those tests.

    We’re also treated to an exposé on the links between gut health, brain health, inflammation, and dementia… Which links are extensive.

    In closing, we’ll mention that throughout this book we’re also given many tips and advices to improve our gut/brain health, reverse damage done already, and set ourselves up well for the future.

    Click here to check out “Brain Maker” on Amazon and take care of this important part of your health!

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  • Colloidal Gold’s Impressive Claims

    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.

    All That Glitters…

    Today we’ll be examining colloidal gold supplementation.

    This issue of 10almonds brought to you by the writer suddenly getting lots of advertisements for this supplement. It’s not a new thing though, and has been around in one form or another since pretty much forever.

    Colloidal gold is…

    • Gold, as in the yellow metal
    • Colloidal, as in “very tiny insoluble particles dispersed though another substance (such as water)”

    What are the claims made for it?

    Honestly, just about everything is claimed for it. But to go with some popular claims:

    • Reduces inflammation
    • Supports skin health
    • Boosts immune function
    • Combats aging
    • Improves cognitive function

    So, what does the science say?

    Does it do those things?

    The short and oversimplified answer is: no

    However, there is a little bit of tangential merit, so we’re going to talk about the science of it, and how the leap gets made between what the science says and what the advertisements say.

    First… What makes gold so special, in general? Historically, three things:

    1. It’s quite rare
    2. It’s quite shiny
    3. It’s quite unreactive
    • The first is about supply and demand, so that’s not very important to us in this article.
    • The second is an aesthetic quality, which actually will have a little bit of relevance, but not much.
    • The third has been important historically (because it meant that shiny gold stayed shiny, because it didn’t tarnish), and now also important industrially too, as gold can be used in many processes where we basically need for nothing to happen (i.e., a very inert component is needed)

    That third quality—its unreactivity—has become important in medicine.

    When scientists need a way to deliver something (without the delivering object getting eaten by the body’s “eat everything” tendencies), or otherwise not interact chemically with anything around, gold is an excellent choice.

    Hence gold teeth, and gold fillings, by the way. They’re not just for the bling factor; they were developed because of their unreactivity and thus safety.

    So, what about those health claims we mentioned above?

    Here be science (creative interpretations not included)

    The most-backed-by-science claim from that list is “reduces inflammation”.

    Websites selling colloidal gold cite studies such as:

    Gold nanoparticles reduce inflammation in cerebral microvessels of mice with sepsis

    A promising title!The results of the study showed:

    ❝20 nm cit-AuNP treatment reduced leukocyte and platelet adhesion to cerebral blood vessels, prevented BBB failure, reduced TNF- concentration in brain, and ICAM-1 expression both in circulating polymorphonuclear (PMN) leukocytes and cerebral blood vessels of mice with sepsis. Furthermore, 20 nm cit-AuNP did not interfere with the antibiotic effect on the survival rate of mice with sepsis.❞

    That “20 nm cit-AuNP” means “20 nm citrate-covered gold nanoparticles”

    So it is not so much the antioxidant powers of gold being tested here, as the antioxidant powers of citrate, a known antioxidant. The gold was the carrying agent, whose mass and unreactivity allowed it to get where it needed to be.

    The paper does say the words “Gold nanoparticles have been demonstrated to own important anti-inflammatory properties“ in the abstract, but does not elaborate on that, reference it, or indicate how.

    Websites selling colloidal gold also cite papers such as:

    Anti-inflammatory effect of gold nanoparticles supported on metal oxides

    Another promising title! However the abstract mentions:

    ❝The effect was dependent on the MOx NPs chemical nature

    […]

    The effect of Au/TiO2 NPs was not related to Au NPs size❞

    MOx NPs = mineral oxide nanoparticles. In this case, the gold was a little more than a carrying agent, though, because the gold is described and explained as being a catalytic agent (i.e., its presence helps the attached mineral oxides react more quickly).

    We said that was the most-backed claim, and as you can see, it has some basis but is rather tenuous since the gold by itself won’t do anything; it just helps the mineral oxides.

    Next best-backed claim builds from that, which is “supports skin health”.

    Sometimes colloidal gold is sold as a facial tonic. By itself it’ll distribute (inert) gold nanoparticles across your skin, and may “give you a healthy glow”, because that’s what happens when you put shiny wet stuff on your face.

    Healthwise, if the facial tonic also contains some of the minerals we mentioned above, then it may have an antioxidant effect. But again, no minerals, no effect.

    The claim that it “combats aging” is really a tag-on to the “antioxidant” claim.

    As for the “supports immune health” claim… Websites selling colloid gold cite studies such as:

    Efficacy and Immune Response Elicited by Gold Nanoparticle- Based Nanovaccines against Infectious Diseases

    To keep things brief: gold can fight infectious diseases in much the same way that forks can fight hunger. It’s an inert carrying agent.

    As for “improves cognitive function”? The only paper we could find cited was that mouse sepsis study again, this time with the website saying “researchers found that rats treated with colloidal gold showed improved spatial memory and learning ability“ whereas the paper cited absolutely did not claim that, not remotely, not even anything close to that. It wasn’t even rats, it was mice, and they did not test their memory or learning.

    Is it safe?

    Colloidal gold supplementation is considered very safe, precisely because gold is one of the least chemically reactive substances you could possibly consume. It is special precisely because it so rarely does anything.

    However, impurities could be introduced in the production process, and the production process often involves incredibly harsh reagents to get the gold ions, and if any of those reagents are left in the solution, well, gold is safe but sodium borohydride and chloroauric acid aren’t!

    Where can I get some?

    In the unlikely event that our research review has given you an urge to try it, here’s an example product on Amazon

    Take care!

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  • A New $16,000 Postpartum Depression Drug Is Here. How Will Insurers Handle It?

    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.

    A much-awaited treatment for postpartum depression, zuranolone, hit the market in December, promising an accessible and fast-acting medication for a debilitating illness. But most private health insurers have yet to publish criteria for when they will cover it, according to a new analysis of insurance policies.

    The lack of guidance could limit use of the drug, which is both novel — it targets hormone function to relieve symptoms instead of the brain’s serotonin system, as typical antidepressants do — and expensive, at $15,900 for the 14-day pill regimen.

    Lawyers, advocates, and regulators are watching closely to see how insurance companies will shape policies for zuranolone because of how some handled its predecessor, an intravenous form of the same drug called brexanolone, which came on the market in 2019. Many insurers required patients to try other, cheaper medications first — known as the fail-first approach — before they could be approved for brexanolone, which was shown in early trials reviewed by the FDA to provide relief within days. Typical antidepressants take four to six weeks to take effect.

    “We’ll have to see if insurers cover this drug and what fail-first requirements they put in” for zuranolone, said Meiram Bendat, a licensed psychotherapist and an attorney who represents patients.

    Most health plans have yet to issue any guidelines for zuranolone, and maternal health advocates worry that the few that have are taking a restrictive approach. Some policies require that patients first try and fail a standard antidepressant before the insurer will pay for zuranolone.

    In other cases, guidelines require psychiatrists to prescribe it, rather than obstetricians, potentially delaying treatment since OB-GYN practitioners are usually the first medical providers to see signs of postpartum depression.

    Advocates are most worried about the lack of coverage guidance.

    “If you don’t have a published policy, there is going to be more variation in decision-making that isn’t fair and is less efficient. Transparency is really important,” said Joy Burkhard, executive director of the nonprofit Policy Center for Maternal Mental Health, which commissioned the study.

    With brexanolone, which was priced at $34,000 for the three-day infusion, California’s largest insurer, Kaiser Permanente, had such rigorous criteria for prescribing it that experts said the policy amounted to a blanket denial for all patients, according to an NPR investigation in 2021.

    KP’s written guidelines required patients to try and fail four medications and electroconvulsive therapy before they would be eligible for brexanolone. Because the drug was approved only for up to six months postpartum, and trials of typical antidepressants take four to six weeks each, the clock would run out before a patient had time to try brexanolone.

    An analysis by NPR of a dozen other health plans at the time showed Kaiser Permanente’s policy on brexanolone to be an outlier. Some did require that patients fail one or two other drugs first, but KP was the only one that recommended four.

    Miriam McDonald, who developed severe postpartum depression and suicidal ideation after giving birth in late 2019, battled Kaiser Permanente for more than a year to find effective treatment. Her doctors put her on a merry-go-round of medications that didn’t work and often carried unbearable side effects, she said. Her doctors refused to prescribe brexanolone, the only FDA-approved medication specifically for postpartum depression at the time.

    “No woman should suffer like I did after having a child,” McDonald said. “The policy was completely unfair. I was in purgatory.”

    One month after NPR published its investigation, KP overhauled its criteria to recommend that women try just one medication before becoming eligible for brexanolone.

    Then, in March 2023, after the federal Department of Labor launched an investigation into the insurer — citing NPR’s reporting — the insurer revised its brexanolone guidelines again, removing all fail-first recommendations, according to internal documents recently obtained by NPR. Patients need only decline a trial of another medication.

    “Since brexanolone was first approved for use, more experience and research have added to information about its efficacy and safety,” the insurer said in a statement. “Kaiser Permanente is committed to ensuring brexanolone is available when physicians and patients determine it is an appropriate treatment.”

    “Kaiser basically went from having the most restrictive policy to the most robust,” said Burkhard of the Policy Center for Maternal Mental Health. “It’s now a gold standard for the rest of the industry.”

    McDonald is hopeful that her willingness to speak out and the subsequent regulatory actions and policy changes for brexanolone will lead Kaiser Permanente and other health plans to set patient-friendly policies for zuranolone.

    “This will prevent other women from having to go through a year of depression to find something that works,” she said.

    Clinicians were excited when the FDA approved zuranolone last August, believing the pill form, taken once a day at home over two weeks, will be more accessible to women compared with the three-day hospital stay for the IV infusion. Many perinatal psychiatrists told NPR it is imperative to treat postpartum depression as quickly as possible to avoid negative effects, including cognitive and social problems in the baby, anxiety or depression in the father or partner, or the death of the mother to suicide, which accounts for up to 20% of maternal deaths.

    So far, only one of the country’s six largest private insurers, Centene, has set a policy for zuranolone. It is unclear what criteria KP will set for the new pill. California’s Medicaid program, known as Medi-Cal, has not yet established coverage criteria.

    Insurers’ policies for zuranolone will be written at a time when the regulatory environment around mental health treatment is shifting. The U.S. Department of Labor is cracking down on violations of the Mental Health Parity and Addiction Equity Act of 2008, which requires insurers to cover psychiatric treatments the same as physical treatments.

    Insurers must now comply with stricter reporting and auditing requirements intended to increase patient access to mental health care, which advocates hope will compel health plans to be more careful about the policies they write in the first place.

    In California, insurers must also comply with an even broader state mental health parity law from 2021, which requires them to use clinically based, expert-recognized criteria and guidelines in making medical decisions. The law was designed to limit arbitrary or cost-driven denials for mental health treatments and has been hailed as a model for the rest of the country. Much-anticipated regulations for the law are expected to be released this spring and could offer further guidance for insurers in California setting policies for zuranolone.

    In the meantime, Burkhard said, patients suffering from postpartum depression should not hold back from asking their doctors about zuranolone. Insurers can still grant access to the drug on a case-by-case basis before they formalize their coverage criteria.

    “Providers shouldn’t be deterred from prescribing zuranolone,” Burkhard said. 

    This article is from a partnership that includes KQEDNPR and KFF Health News.

    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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  • Dial Down Your Pain

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    This is Dr. Christiane Wolf. Is than an MD or a PhD, you ask? The answer is: yes (it is both; the latter being in psychosomatic medicine).

    She also teaches Mindfulness-Based Stress Reduction, which as you may recall is pretty much the most well-evidenced* form of meditation there is, in terms of benefits:

    No-Frills, Evidence-Based Mindfulness

    *which is not to claim it is necessarily the best (although it also could be); rather, this means that it is the form of meditation that’s accumulated the most scientific backing in total. If another equal or better form of meditation enjoyed less scientific scrutiny, then there could an alternative out there languishing with only two and a half scientific papers to its name. However, we at 10almonds are not research scientists, and thus can only comment on the body of evidence that has been published.

    In any case, today is going to be about pain.

    What does she want us to know?

    Your mind does matter

    It’s easy to think that anything you can do with your mind is going to be quite small comfort when your nerves feel like they’re on fire.

    However, Dr. Wolf makes the case for pain consisting of three components:

    • the physical sensation(s)
    • the emotions we have about those
    • the meaning we give to such (or “the story” that we use to describe it)

    To clarify, let’s give an example:

    • the physical sensations of burning, searing, and occasionally stabbing pains in the lower back
    • the emotions of anguish, anger, despair, self-pity
    • the story of “this pain has ruined my life, is making it unbearable, will almost certainly continue, and may get worse”

    We are not going to tell you to throw any of those out of the window for now (and, would that you could throw the first line out, of course).

    The first thing Dr. Wolf wants us to do to make this more manageable is to break it down.

    Because presently, all three of those things are lumped together in a single box labelled “pain”.

    If each of those items is at a “10” on the scale of pain, then this is 10×10×10=1000.

    If our pain is at 1000/10, that’s a lot. We want to leave the pain in the box, not look at it, and try to distract ourselves. That is one possible strategy, by the way, and it’s not always bad when it comes to giving oneself a short-term reprieve. We balanced it against meditation, here:

    Managing Chronic Pain (Realistically)

    However, back to the box analogy, if we open that box and take out each of those items to examine them, then even without changing anything, even with them all still at 10, they can each be managed for what they are individually, so it’s now 10+10+10=30.

    If our pain is at 30/10, that’s still a lot, but it’s a lot more manageable than 1000/10.

    On rating pain, by the way, see:

    Get The Right Help For Your Pain

    Dealing with the separate parts

    It would be nice, of course, for each of those separate parts to not be at 10.

    With regard to the physical side of pain, this is not Dr. Wolf’s specialty, but we have some good resources here at 10almonds:

    When it comes to emotions associated with pain, Dr. Wolf (who incidentally is a Buddhist and also a teacher of same, and runs meditation retreats for such), recommends (of course) mindfulness, and what in Dialectical Behavior Therapy (DBT) is called “radical acceptance” (in Buddhism, it may be referred to as being at one with things). We’ve written about this here:

    “Hello, Emotions”: Radical Acceptance In CBT & DBT

    Once again, the aim here is still not to throw the (often perfectly valid) emotions out of the window (unless you want to), but rather, to neutrally note and acknowledge the emotions as they arrive, á la “Hello, despair. Depression, my old foe, we meet again. Hello again, resentment.” …and so on.

    The reason this helps is because emotions, much like the physical sensations of pain, are first and foremost messengers, and sometimes (as in the case of chronic pain) they get broken and keep delivering the message beyond necessity. Acknowledging the message helps your brain (and all that is attached to it) realize “ok, this message has been delivered now; we can chill about it a little”.

    Having done that, if you can reasonably tweak any of the emotions (for example, perhaps that self-pity we mentioned could be turned into self-compassion, which is more useful), that’s great. If not, at least you know what’s on the battlefield now.

    When we examine the story of our pain, lastly, Dr. Wolf invites us to look at how one of the biggest drivers of distress under pain is the uncertainty of how long the pain will last, whether it will get worse, whether what we are doing will make it worse, and so forth. See for example:

    How long does back pain last? And how can learning about pain increase the chance of recovery?

    And of course, many things we do specifically in response to pain can indeed make our pain worse, and spread:

    How To Stop Pain Spreading

    Dr. Wolf’s perspective says:

    1. Life involves pain
    2. Pain invariably has a cause
    3. What has a cause, can have an end
    4. We just need to go through that process

    This may seem like small comfort when we are in the middle of the pain, but if we’ve broken it down into parts with Dr. Wolf’s “box method”, and dealt with the first two parts (the sensations and the emotions) as well as reasonably possible, then we can tackle the third one (the story) a little more easily than we could if we were trying to come at it with no preparation.

    What used to be:

    “This pain has ruined my life, is making it unbearable, will almost certainly continue, and may get worse”

    …can now become:

    “This pain is a big challenge, but since I’m here for it whether I want to be or not, I will suffer as I must, while calmly looking for ways to reduce that suffering as I go.”

    In short: you cannot “think healing thoughts” and expect your pain to go away. But you can do a lot more than you might (if you left it unexamined) expect.

    Want to know more from Dr. Wolf?

    We reviewed a book of hers recently, which you might enjoy:

    Outsmart Your Pain – by Dr. Christiane Wolf

    Take care!

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  • Longevity Noodles

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    Noodles may put the “long” into “longevity”, but most of the longevity here comes from the ergothioneine in the mushrooms! The rest of the ingredients are great too though, including the noodles themselves—soba noodles are made from buckwheat, which is not a wheat, nor even a grass (it’s a flowering plant), and does not contain gluten*, but does count as one of your daily portions of grains!

    *unless mixed with wheat flour—which it shouldn’t be, but check labels, because companies sometimes cut it with wheat flour, which is cheaper, to increase their profit margin

    You will need

    • 1 cup (about 9 oz; usually 1 packet) soba noodles
    • 6 medium portobello mushrooms, sliced
    • 3 kale leaves, de-stemmed and chopped
    • 1 shallot, chopped, or ¼ cup chopped onion of any kind
    • 1 carrot, diced small
    • 1 cup peas
    • ½ bulb garlic, minced
    • 2 tbsp rice vinegar
    • 1 tsp grated fresh ginger
    • 1 tsp black pepper, coarse ground
    • 1 tsp red chili flakes
    • ½ tsp MSG or 1 tbsp low-sodium soy sauce
    • Avocado oil, for frying (alternatively: extra virgin olive oil or cold-pressed coconut oil are both perfectly good substitutions)

    Method

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

    1) Cook the soba noodles per the packet instructions, rinse, and set aside

    2) Heat a little oil in a skillet, add the shallot, and cook for about 2 minutes.

    3) Add the carrot and peas and cook for 3 more minutes.

    4) Add the mushrooms, kale, garlic, ginger, peppers, and vinegar, and cook for 1 more minute, stirring well.

    5) Add the noodles, as well as the MSG or low-sodium soy sauce, and cook for yet 1 more minute.

    6) Serve!

    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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