Anti-Aging Risotto With Mushrooms, White Beans, & Kale

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This risotto is made with millet, which as well as being gluten-free, is high in resistant starch that’s great for both our gut and our blood sugars. Add the longevity-inducing ergothioneine in the shiitake and portobello mushrooms, as well as the well-balanced mix of macro- and micronutrients, polyphenols such as lutein (important against neurodegeneration) not to mention more beneficial phytochemicals in the seasonings, and we have a very anti-aging dish!

You will need

  • 3 cups low-sodium vegetable stock
  • 3 cups chopped fresh kale, stems removed (put the removed stems in the freezer with the vegetable offcuts you keep for making low-sodium vegetable stock)
  • 2 cups thinly sliced baby portobello mushrooms
  • 1 cup thinly sliced shiitake mushroom caps
  • 1 cup millet, as yet uncooked
  • 1 can white beans, drained and rinsed (or 1 cup white beans, cooked, drained, and rinsed)
  • ½ cup finely chopped red onion
  • ½ bulb garlic, finely chopped
  • ¼ cup nutritional yeast
  • 1 tbsp balsamic vinegar
  • 2 tsp ground black pepper
  • 1 tsp white miso paste
  • 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) Heat a little oil in a sauté or other pan suitable for both frying and volume-cooking. Fry the onion for about 5 minutes until soft, and then add the garlic, and cook for a further 1 minute, and then turn the heat down low.

2) Add about ¼ cup of the vegetable stock, and stir in the miso paste and MSG/salt.

3) Add the millet, followed by the rest of the vegetable stock. Cover and allow to simmer for 30 minutes, until all the liquid is absorbed and the millet is tender.

4) Meanwhile, heat a little oil to a medium heat in a skillet, and cook the mushrooms (both kinds), until lightly browned and softened, which should only take a few minutes. Add the vinegar and gently toss to coat the mushrooms, before setting side.

5) Remove the millet from the heat when it is done, and gently stir in the mushrooms, nutritional yeast, white beans, and kale. Cover, and let stand for 10 minutes (this will be sufficient to steam the kale in situ).

6) Uncover and fluff the risotto with a fork, sprinkling in the black pepper as you do so.

7) Serve. For a bonus for your tastebuds and blood sugars, drizzle with aged balsamic vinegar.

Enjoy!

Want to learn more?

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

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  • Curious Kids: what are the main factors in forming someone’s personality?

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    “What are the main factors in forming someone’s personality?” – Emma, age 10, from Shanghai

    Hello Emma, and thank you for this very interesting question!

    Let’s start by exploring what we mean by personality. Have you noticed no two people are completely alike? We all see, experience, and understand the world in different ways.

    For example, some people love spending time with friends and being the centre of attention, whereas other people are more shy and enjoy having time to themselves.

    Your unique personality is shaped by your genes as well as various influences in your environment. And your personality plays an important role in how you interact with the world.

    The big five

    Did you know there are scientists who spend time researching personality? Their research is concerned with describing the ways people differ from each other, and understanding how these differences could be important for other parts of life such as our health and how well we do in school or at work.

    There are many different perspectives on personality. A widely accepted viewpoint based on a lot of research is called the five factor model or the “big five”. According to this theory, a great deal of a person’s personality can be summarised in terms of where they sit on five dimensions, called traits:

    1. the introversion-extraversion trait refers to how much someone is outgoing and social (extroverted) or prefers being with smaller groups of friends or focusing on their own thoughts (introverted)
    2. agreeableness captures how much someone tends to be cooperative and helps others
    3. openness to experience refers to how much a person is creative and enjoys experiencing new things
    4. neuroticism describes a person’s tendency to experience negative feelings, like worrying about things that could go wrong
    5. conscientiousness encompasses how much a person is organised, responsible, and dedicated to things that are important to them, like schoolwork or training for a sports team.

    A person can have high, low, or moderate levels of each of these traits. And understanding whether someone has higher or lower levels of the big five can tell us a lot about how we might expect them to behave in different situations.

    So what shapes our personalities?

    A number of factors shape our personalities, including our genes and social environment.

    Our bodies are made up of many very small structures called cells. Within these cells are genes. We inherit genes from our parents, and they carry the information needed to make our bodies and personalities. So, your personality may be a bit like your parents’ personalities. For example, if you’re an outgoing sort of person who loves to meet new people, perhaps one or both of your parents are very social too.

    A mother getting her son ready, fastening his backpack.
    Our personalities are influenced by the genes we get from our parents.
    KieferPix/Shutterstock

    Personalities are also affected by our environment, such as our experiences and our relationships with family and friends. For example, some research has shown our relationships with our parents can influence our personality. If we have loving and warm relationships, we may be more agreeable and open. But if our relationships are hurtful or stressful, this may increase our neuroticism.

    Another study showed that, over time, young children who were more physically active were less introverted (less shy) and less likely to get very upset when things don’t go their way, compared to children who were less physically active. Although we don’t know why this is for sure, one possible explanation is that playing sport leads to reduced shyness because it introduces children to different people.

    While we’re learning more about personality development all the time, research in this area presents quite a few challenges. Many different biological, cultural and environmental influences shape our development, and these factors can interact with each other in complex ways.

    Is our personality fixed once we become adults?

    Although we develop most of our personality when we are young, and people’s personalities tend to become more stable as they get older, it is possible for aspects of a person’s personality to change, even when they are fully grown.

    A good example of this can be seen among people who seek treatment for conditions like anxiety or depression. People who respond well to working with a psychologist can show decreases in neuroticism, indicating they become less likely to worry a lot or feel strong negative feelings when something stressful happens.

    Hello, Curious Kids! Do you have a question you’d like an expert to answer? Ask an adult to send your question to mailto:curiouskids@theconversation.edu.auThe Conversation

    Tim Windsor, Professor, Director, Generations Research Initiative, College of Education, Psychology and Social Work, Flinders University and Natalie Goulter, Lecturer, College of Education, Psychology and Social Work, Flinders University

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

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  • Beat Food Addictions!

    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.

    When It’s More Than “Just” Cravings

    This is Dr. Nicole Avena. She’s a research neuroscientist who also teaches at Mount Sinai School of Medicine, as well as at Princeton. She’s done a lot of groundbreaking research in the field of nutrition, diet, and addition, with a special focus on women’s health and sugar intake specifically.

    What does she want us to know?

    Firstly, that food addictions are real addictions.

    We know it can sound silly, like the famous line from Mad Max:

    ❝Do not, my friends, become addicted to water. It will take hold of you and you will resent its absence!❞

    ~ “Immortan Joe”

    As an aside, it is actually possible to become addicted to water; if one drinks it excessively (we are talking gallons every day) it does change the structure of the brain (no surprise; the brain is not supposed to have that much water!) causing structural damage that then results in dependency, and headaches upon withdrawal. It’s called psychogenic polydipsia:

    Primary polydipsia: Update

    But back onto today’s more specific topic, and by a different mechanism of addiction…

    Food addictions are dopaminergic addictions (as is cocaine)

    If you are addicted to a certain food (often sugar, but other refined carbs such as potato products, and also especially refined flour products, are also potential addictive substances), then when you think about the food in question, your brain lights up with more dopamine than it should, and you are strongly motivated to seek and consume the substance in question.

    Remember, dopamine functions by expectation, not by result. So until your brain’s dopamine-gremlin is sated, it will keep flooding you with motivational dopamine; that’s why the first bite tastes best, then you wolf down the rest before your brain can change its mind, and afterwards you may be left thinking/feeling “was that worth it?”.

    Much like with other addictions (especially alcohol), shame and regret often feature strongly afterwards, even accompanied by notions of “never again”.

    But, binge-eating is as difficult to escape as binge-drinking.

    You can break free, but you will probably have to take it seriously

    Dr. Avena recommends treating a food addiction like any other addiction, which means:

    1. Know why you want to quit (make a list of the reasons, and this will help you stay on track later!)
    2. Make a conscious decision to genuinely quit
    3. Learn about the nature of the specific addiction (know thy enemy!)
    4. Choose a strategy (e.g. wean off vs cold turkey, and decide what replacements, if any, you will use)
    5. Get support (especially from those around you, and/but the support of others facing, or who have successfully faced, the same challenge is very helpful too)
    6. Keep track of your success (build and maintain a streak!)
    7. Lean into how you will better enjoy life without addiction to the substance (it never really made you happy anyway, so enjoy your newfound freedom and good health!)

    Want more from Dr. Avena?

    You can check out her column at Psychology Today here:

    Psychology Today | Food Junkie ← it has a lot of posts about sugar addiction in particular, and gives a lot of information and practical advice

    You can also read her book, which could be a great help if you are thinking of quitting a sugar addiction:

    Sugarless: A 7-Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Your Addiction

    Enjoy!

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  • Reasons to Stay Alive – by Matt Haig

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    We’ve previously reviewed Matt Haig’s (excellent) The Comfort Book, and now it’s time for his more famous book: Reasons To Stay Alive. So, what’s this one, beyond the obvious?

    It narrates the experience of anxiety, depression, and suicidality, and discovering how to find beauty and joy in the world despite it all. It’s not that the author found a magical cure—he still experiences depression and anxiety (cannot speak for suicidality) but he knows now how to manage it, and live his life.

    You may be wondering: is this book instructional; is it reproducible, or is it just an autobiography? It’s centered around his own experience and learnings, but it gives a huge sense of not feeling alone, of having hope, and it gives a template for making sense of one’s own experience, even if every person will of course have some points of differences, the commonalities are nonetheless of immense value.

    The writing style is similar to The Comfort Book; it’s lots of small chapters, and all very easy-reading. Well, the subject matter is sometimes rather heavy, but the language is easy-reading! In other words, just the thing for when one is feeling easily overwhelmed, or not feeling up to reading a lot.

    Bottom line: whether or not you suffer with anxiety and/or depression, whether or not you sometimes feel suicidal, the contents of this book are important, valuable insights for everyone.

    Click here to check out Reasons To Stay Alive, and see through the highs and lows of life.

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  • Citicoline: Better Than Dietary Choline?

    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.

    Citicoline: Better Than Dietary Choline?

    Citicoline, also known as cytidine diphosphate-choline (or CDP-Choline, to its friends, or cytidine 5′-diphosphocholine if it wants to get fancy) is a dietary supplement that the stomach can metabolize easily for all the brain’s choline needs. What are those needs?

    Choline is an essential nutrient. We technically can synthesize it, but only in minute amounts, far less than we need. Choline is a key part of the neurotransmitter acetylcholine, as well as having other functions in other parts of the body.

    As for citicoline specifically… it appears to do the job better than dietary sources of choline:

    ❝Intriguing data, showing that on a molar mass basis citicoline is significantly less toxic than choline, are also analyzed.

    It is hypothesized that, compared to choline moiety in other dietary sources such as phosphatidylcholine, choline in citicoline is less prone to conversion to trimethylamine (TMA) and its putative atherogenic N-oxide (TMAO).

    Epidemiological studies have suggested that choline supplementation may improve cognitive performance, and for this application citicoline may be safer and more efficacious.❞

    ~ Synoradzki & Grieb

    Source: Citicoline: A Superior Form of Choline?

    Great! What does it do?

    What doesn’t it do? When it comes to cognitive function, anyway, citicoline covers a lot of bases.

    Short version: it improves just about every way a brain’s healthy functions can be clinically measured. From cognitive improvements in all manner of tests (far beyond just “improves memory” etc; also focus, alertness, verbal fluency, logic, computation, and more), to purely neurological things like curing tinnitus (!), alleviating mobility disorders, and undoing alcohol-related damage.

    One of the reasons it’s so wide in its applications, is that it has a knock-on effect to other systems in the brain, including the dopaminergic system.

    Long version: Citicoline: pharmacological and clinical review, 2022 update

    (if you don’t want to sit down for a long read, we recommend skimming to the charts and figures, which are very elucidating even alone)

    Spotlight study in memory

    For a quick-reading example of how it helps memory specifically:

    Citicoline and Memory Function in Healthy Older Adults: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial

    Keeping dementia at bay

    For many older people looking to improve memory, it’s less a matter of wanting to perform impressive feats of memory, and more a matter of wanting to keep a sharp memory throughout our later years.

    Dr. Maria Bonvicini et al. looked into this:

    ❝We selected seven studies including patients with mild cognitive impairment, Alzheimer’s disease or post-stroke dementia

    All the studies showed a positive effect of citicoline on cognitive functions. Six studies could be included in the meta-analysis.

    Overall, citicoline improved cognitive status, with pooled standardized mean differences ranging from 0.56 (95% CI: 0.37-0.75) to 1.57 (95% CI: 0.77-2.37) in different sensitivity analyses❞

    Source: Is Citicoline Effective in Preventing and Slowing Down Dementia?-A Systematic Review and a Meta-Analysis

    The researchers concluded “yes”, and yet, called for more studies, and of higher quality. In many such studies, the heterogeneity of the subjects (often, residents of nursing homes) can be as much a problem (unclear whether the results will be applicable to other people in different situations) as it is a strength (fewer confounding variables).

    Another team looked at 47 pre-existing reviews, and concluded:

    ❝The review found that citicoline has been proven to be a useful compound in preventing dementia progression.

    Citicoline has a wide range of effects and could be an essential substance in the treatment of many neurological diseases.

    Its positive impact on learning and cognitive functions among the healthy population is also worth noting.❞

    Source: Application of Citicoline in Neurological Disorders: A Systematic Review

    The dopamine bonus

    Remember how we said that citicoline has a knock-on effect on other systems, including the dopaminergic system? This means that it’s been studied (and found meritorious) for alleviating symptoms of Parkinson’s disease:

    ❝Patients with Parkinson’s disease who were taking citicoline had significant improvement in rigidity, akinesia, tremor, handwriting, and speech.

    Citicoline allowed effective reduction of levodopa by up to 50%.

    Significant improvement in cognitive status evaluation was also noted with citicoline adjunctive therapy.❞

    Source: Citicoline as Adjuvant Therapy in Parkinson’s Disease: A Systematic Review

    Where to get it?

    We don’t sell it, but here’s an example product on Amazon, for your convenience

    Enjoy!

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  • Flossing Without Flossing?

    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.

    Flossing Without Flossing?

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

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

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

    How important is flossing?

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

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

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

    Flossing Is Associated with Improved Oral Health in Older Adults

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

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

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

    Interdental Cleaning Is Associated with Decreased Oral Disease Prevalence

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

    Is it better to floss before or after brushing?

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

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

    Flossing is tedious. How do we floss without flossing?

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

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

    Do they work? Yes:

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

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

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

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

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

    ~ Journal of Evidence-Based Dental Practice

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

    BDJ | Water-jet flossing: effect on composites

    Want to try water-flossing?

    Here are some examples on Amazon:

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

    Enjoy!

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  • The Uses of Delusion – by Dr. Stuart Vyse

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    Most of us try to live rational lives. We try to make the best decisions we can based on the information we have… And if we’re thoughtful, we even try to be aware of common logical fallacies, and overcome our personal biases too. But is self-delusion ever useful?

    Dr. Stuart Vyse, psychologist and Fellow for the Committee for Skeptical Inquiry, argues that it can be.

    From self-fulfilling prophecies of optimism and pessimism, to the role of delusion in love and loss, Dr. Vyse explores what separates useful delusion from dangerous irrationality.

    We also read about such questions as (and proposed answers to):

    • Why is placebo effect stronger if we attach a ritual to it?
    • Why are negative superstitions harder to shake than positive ones?
    • Why do we tend to hold to the notion of free will, despite so much evidence for determinism?

    The style of the book is conversational, and captivating from the start; a highly compelling read.

    Bottom line: if you’ve ever felt yourself wondering if you are deluding yourself and if so, whether that’s useful or counterproductive, this is the book for you!

    Click here to check out The Uses of Delusion, and optimize yours!

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