Basic Baked Tofu

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One of the main criticisms of tofu is that it is tasteless. Well, so is flour, but you’re not supposed to eat it plain, and the same goes for tofu. It’s a blank canvas that you get to decide what to do with—not to mention, it’s a canvas that’s very high in protein, and is a complete protein too, containing all essential amino acids. Anyway, here’s a starter recipe that elevates tofu from “nutrition” to “nutritious tasty snack”!

We were going to do a fancier recipe today, but considered that it might be judicious to cover this basic element first, that can be incorporated into a larger recipe later, a bit like we have done with recipes such as our Tasty Versatile Rice, and Plant-Based Healthy Cream Cheese (amongst others).

You will need

  • 1 block of extra-firm tofu; these are quite standardized in size; it should be about 12oz; don’t worry if it’s a little more or less.
  • 2 tbsp arrowroot powder (or potato starch if you don’t have arrowroot)
  • 1½ tbsp extra virgin olive oil
  • 1 tbsp nutritional yeast
  • 1 tsp black pepper
  • ½ tsp MSG or 1 tsp low-sodium salt
  • Optional: ½ tsp garlic powder
  • Optional: ½ tsp ground turmeric

Method

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

1) Preheat the oven to 425ºF / 220ºC.

2) Press the tofu for about 15 minutes (to remove excess moisture), using a tofu press if you have one. If you don’t, then here is an example product on Amazon, or alternatively, you can go with the time-honored tradition of cutting the tofu lengthways into slabs, and wrapping it in a lint-free kitchen towel or muslin cloth, and pressing it with heavy books. We don’t recommend pressing for more than about 15 minutes, as you are going to bake the tofu so you don’t want it too dry going in.

3) Cut the tofu into cubes. Size is up to you, but half-inch cubes are very respectable.

4) Combine the tofu cubes in a big bowl with the oil and seasonings, including the nutritional yeast but not the arrowroot powder or potato starch yet. You will need to toss them gently (very gently; they are fragile!) to combine.

5) Add the arrowroot powder or potato starch, and again toss gently to combine. We do this last, because it would stop the other things from sticking properly if we did it earlier.

6) Arrange the tofu on a baking tray lined with baking paper, in a single layer so that the cubes don’t touch. Bake for 15 minutes, turn them over, and bake for a further 15 minutes on the other side. They should now be golden and crisp, but if they’re not, just give them a little more time.

7) Serve as a snack, or set aside for whatever else you’re going to do with them in a larger more complex recipe.

Enjoy!

Want to learn more?

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

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  • Kidney Beans vs White Beans – Which is Healthier?

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    Our Verdict

    When comparing kidney beans to white beans, we picked the white.

    Why?

    It was close, and each has its strengths! Bear in mind, these are very closely-related beans. But as we say, there are distinguishing factors…

    In terms of macros, kidney beans have very slightly more fiber and white beans have very slightly more protein. But both are close enough in both of those things to call this a tie in this category.

    When it comes to vitamins, there are two ways of looking at this:

    1. kidney beans have more of vitamins B1, B2, B3, B6, B9, C, and K, while white beans have more vitamin B5, E, and choline
    2. kidney beans have slightly more of some vitamins that don’t usually see a deficiency, while white beans have 31x more vitamin E

    Nevertheless, we’re sticking by our usual method of noting that this is a 7:3 win for kidney beans in this category; we just wanted to note that in practical health terms, an argument can be made for white beans on the vitamin front too.

    In the category of minerals, kidney beans have slightly more phosphorus, while white beans have more calcium, copper, iron, magnesium, manganese, potassium, selenium, and zinc. An easy win for white beans this time.

    (In case you’re wondering about the margin on phosphorus, it was 0.2x more, so we’re not seeing a situation like white beans’ 31x more vitamin E)

    In short: both are great and both have their strengths. Enjoy both, together if you like! But if we have to pick one, we’re going with white beans.

    Want to learn more?

    You might like to read:

    Take care!

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  • Sauerkraut vs Pickled Cucumber – Which is Healthier?

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    Our Verdict

    When comparing sauerkraut to pickled cucumber, we picked the sauerkraut.

    Why?

    Both of these fermented foods can give a gut-healthy microbiome boost, but how do they stack up otherwise?

    In terms of macros, sauerkraut has more protein, carbs, and fiber. They are both low glycemic index foods, so we’ll go with the one that has more fiber out of the two, and that’s the ‘kraut.

    In the category of vitamins, sauerkraut has more of vitamins B1, B2, B3, B5, B6, B7, B9, C, E, and choline, while pickled cucumbers have more of vitamins A and K. An easy win for sauerkraut.

    When it comes to minerals, sauerkraut has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while pickled cucumbers are not higher in any mineral, except sodium (on average, pickled cucumbers have about 2x the sodium of sauerkraut). Another clear win for sauerkraut.

    In short, enjoy either or both in moderation, but it’s clear which boasts the most nutritional benefits, and that’s the sauerkraut!

    Want to learn more?

    You might like to read:

    Make Friends With Your Gut (You Can Thank Us Later)

    Take care!

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  • No, you don’t need the ‘Barbie drug’ to tan, whatever TikTok says. Here’s why melanotan-II is so risky

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    TikTok and Instagram influencers have been peddling the “Barbie drug” to help you tan.

    But melanotan-II, as it’s called officially, is a solution that’s too good to be true. Just like tanning, this unapproved drug has a dark side.

    Doctors, researchers and Australia’s drug regulator have been warning about its side effects – from nausea and vomiting to brain swelling and erection problems.

    There are also safer ways of getting the tanned look, if that’s what you’re after.

    AtlasStudio/Shutterstock

    What is melanotan-II?

    No, it’s not a typo. Melanotan-II is very different from melatonin, which is a hormonal supplement used for insomnia and jet lag.

    Melanotan-II is a synthetic version of the naturally ocurring hormone α-melanocyte stimulating hormone. This means the drug mimics the body’s hormone that stimulates production of the pigment melanin. This is what promotes skin darkening or tanning, even in people with little melanin.

    Although the drug is promoted as a way of getting a “sunless tan”, it is usually promoted for use with UV exposure, to enhance the effect of UV and kickstart the tanning process.

    Melanotan-II is related to, but different from, melanotan-I (afamelanotide), an approved drug used to treat the skin condition erythropoietic protoporphyria.

    Melanotan-II is not registered for use with Australia’s Therapeutic Goods Administration (TGA). It is illegal to advertise it to the public or to provide it without a prescription.

    However, social media has been driving unlicensed melanotan-II sales, a study published last year confirms.

    There are many black market suppliers of melanotan-II injections, tablets and creams. More recently, nasal sprays have become more popular.

    What are the risks?

    Just like any drug, melanotan-II comes with the risk of side effects, many of which we’ve known about for more than a decade. These include changes in the size and pigmentation of moles, rapid appearance of new moles, flushing to the face, abdominal cramps, nausea, vomiting, chest pain and brain swelling.

    It can also cause rhabdomyolysis, a dangerous syndrome where muscle breaks down and releases proteins into the bloodstream that damage the kidneys.

    For men, the drug can cause priapism – a painful erection that does not go away and can damage the penis, requiring emergency treatment.

    Its use has been linked with melanoma developing from existing moles either during or shortly after using the drug. This is thought to be due to stimulating pigment cells and causing the proliferation of abnormal cells.

    Despite reports of melanoma, according to a study of social media posts the drug is often marketed as protecting against skin cancer. In fact, there’s no evidence to show it does this.

    Social media posts about melanotan-II rarely mention health risks.

    There are no studies on long-term safety of melanotan-II use.

    Then there’s the issue of the drug not held to the high safety standards as TGA-approved products. This could result in variability in dose, undeclared ingredients and potential microbial contamination.

    Young, pale man walking along street, looking down at phone in hand
    Thinking about melanotan-II? The drug can cause a long-lasting painful erection needing urgent medical care. Eugenio Marongiu/Shutterstock

    The TGA has previously warned consumers to steer clear of the drug due to its “serious side effects that can be very damaging to your health”.

    According to an ABC article published earlier this week, the TGA is cracking down on the illegal promotion of the drug on various websites. However, we know banned sellers can pop back up under a different name.

    TikTok has banned the hashtags #tanningnasalspray, #melanotan and #melanotan2, but these products continue to be promoted with more generic hashtags, such as #tanning.

    Part of a wider trend

    Australia has some of the highest rates of skin cancer in the world. The “slip, slop, slap” campaign is a public health success story, with increased awareness of sun safety, a cultural shift and a decline in melanoma in young people.

    However, the image of a bronzed beach body remains a beauty standard, especially among some young people.

    Disturbingly, tan lines are trending on TikTok as a sought after summer accessory and the hashtag #sunburnttanlines has millions of views. We’ve also seen a backlash against sunscreen among some young people, again promoted on TikTok.

    The Cancer Council is so concerned about the trend towards normalising tanning it has launched the campaign End the Trend.

    You have other options

    There are options beyond spraying an illegal, unregulated product up your nose, or risking unprotected sun exposure: fake tan.

    Fake tan tends to be much safer than melanotan-II and there’s more long-term safety data. It also comes with potential side effects, albeit rare ones, including breathing issues (with spray products) and skin inflammation in some people.

    Better still, you can embrace your natural skin tone.

    Rose Cairns, Senior Lecturer in Pharmacy, NHMRC Emerging Leadership Fellow, University of Sydney

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

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  • Tech Bliss – by Clo S., MSc.

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    The popular idea of a “digital detox” is simple enough, “just unplug!”, they say.

    But here in the real world, not only is that often not practical for many of us, it may not always even be entirely desirable. The Internet (and our devices with all their bells and whistles) can be a source of education, joy, and connection!

    So, how to find out what’s good for us and what’s not, in our daily digital practices? Clo. S. has answers… Or rather, experiments for us to do and find out for ourselves.

    These experiments range from the purely practical “try this to streamline your experience” to the more personal “how does this thing make you feel?”. A lot of the experiments will be performed via your digital devices—some, without! Others are about online interpersonal dynamics, be they one-on-one or navigating a world in which it seems everyone is out to get us, our outrage, and/or our money. Still yet others are about optimizing what you do get from the parts of your digital experience that are enriching for you.

    As the title suggests, there are 30 experiments, and it’s not a stretch to do them one per day for a month. But, as the author notes, it’s by no means necessary to do them like that; it’s a workbook and reference guide, not a to-do list!

    (On the topic of it being a reference guide…There’s also an extensive tools directory towards the end!)

    In short: this is a great book for optimizing your online experience—whatever that might mean for you personally; you can decide for yourself along the way!

    Click here to get a copy of Tech Bliss: 30 Experiments For Your Digital Wellness today!

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  • Is cold water bad for you? The facts behind 5 water myths

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    We know the importance of staying hydrated, especially in hot weather. But even for something as simple as a drink of water, conflicting advice and urban myths abound.

    Is cold water really bad for your health? What about hot water from the tap? And what is “raw water”? Let’s dive in and find out.

    Myth 1: Cold water is bad for you

    Some recent TikToks have suggested cold water causes health problems by somehow “contracting blood vessels” and “restricting digestion”. There is little evidence for this.

    While a 2001 study found 51 out of 669 women tested (7.6%) got a headache after drinking cold water, most of them already suffered from migraines and the work hasn’t been repeated since.

    Cold drinks were shown to cause discomfort in people with achalasia (a rare swallowing disorder) in 2012 but the study only had 12 participants.

    For most people, the temperature you drink your water is down to personal preference and circumstances. Cold water after exercise in summer or hot water to relax in winter won’t make any difference to your overall health.

    Myth 2: You shouldn’t drink hot tap water

    This belief has a grain of scientific truth behind it. Hot water is generally a better solvent than cold water, so may dissolve metals and minerals from pipes better. Hot water is also often stored in tanks and may be heated and cooled many times. Bacteria and other disease-causing microorganisms tend to grow better in warm water and can build up over time.

    It’s better to fill your cup from the cold tap and get hot water for drinks from the kettle.

    Myth 3: Bottled water is better

    While bottled water might be safer in certain parts of the world due to pollution of source water, there is no real advantage to drinking bottled water in Australia and similar countries.

    According to University of Queensland researchers, bottled water is not safer than tap water. It may even be tap water. Most people can’t tell the difference either. Bottled water usually costs (substantially) more than turning on the tap and is worse for the environment.

    What about lead in tap water? This problem hit the headlines after a public health emergency in Flint, Michigan, in the United States. But Flint used lead pipes with a corrosion inhibitor (in this case orthophosphate) to keep lead from dissolving. Then the city switched water sources to one without a corrosion inhibitor. Lead levels rose and a public emergency was declared.

    Fortunately, lead pipes haven’t been used in Australia since the 1930s. While lead might be present in some old plumbing products, it is unlikely to cause problems.

    Myth 4: Raw water is naturally healthier

    Some people bypass bottled and tap water, going straight to the source.

    The “raw water” trend emerged a few years ago, encouraging people to drink from rivers, streams and lakes. There is even a website to help you find a local source.

    Supporters say our ancestors drank spring water, so we should, too. However, our ancestors also often died from dysentery and cholera and their life expectancy was low.

    While it is true even highly treated drinking water can contain low levels of things like microplastics, unless you live somewhere very remote, the risks of drinking untreated water are far higher as it is more likely to contain pollutants from the surrounding area.

    Myth 5: It’s OK to drink directly from hoses

    Tempting as it may be, it’s probably best not to drink from the hose when watering the plants. Water might have sat in there, in the warm sun for weeks or more potentially leading to bacterial buildup.

    Similarly, while drinking water fountains are generally perfectly safe to use, they can contain a variety of bacteria. It’s useful (though not essential) to run them for a few seconds before you start to drink so as to get fresh water through the system rather than what might have been sat there for a while.

    We are fortunate to be able to take safe drinking water for granted. Billions of people around the world are not so lucky.

    So whether you like it hot or cold, or somewhere in between, feel free to enjoy a glass of water this summer.

    Just don’t drink it from the hose.The Conversation

    Oliver A.H. Jones, Professor of chemistry, RMIT University

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

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  • Mammography AI Can Cost Patients Extra. Is It Worth It?

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    As I checked in at a Manhattan radiology clinic for my annual mammogram in November, the front desk staffer reviewing my paperwork asked an unexpected question: Would I like to spend $40 for an artificial intelligence analysis of my mammogram? It’s not covered by insurance, she added.

    I had no idea how to evaluate that offer. Feeling upsold, I said no. But it got me thinking: Is this something I should add to my regular screening routine? Is my regular mammogram not accurate enough? If this AI analysis is so great, why doesn’t insurance cover it?

    I’m not the only person posing such questions. The mother of a colleague had a similar experience when she went for a mammogram recently at a suburban Baltimore clinic. She was given a pink pamphlet that said: “You Deserve More. More Accuracy. More Confidence. More power with artificial intelligence behind your mammogram.” The price tag was the same: $40. She also declined.

    In recent years, AI software that helps radiologists detect problems or diagnose cancer using mammography has been moving into clinical use. The software can store and evaluate large datasets of images and identify patterns and abnormalities that human radiologists might miss. It typically highlights potential problem areas in an image and assesses any likely malignancies. This extra review has enormous potential to improve the detection of suspicious breast masses and lead to earlier diagnoses of breast cancer.

    While studies showing better detection rates are extremely encouraging, some radiologists say, more research and evaluation are needed before drawing conclusions about the value of the routine use of these tools in regular clinical practice.

    “I see the promise and I hope it will help us,” said Etta Pisano, a radiologist who is chief research officer at the American College of Radiology, a professional group for radiologists. However, “it really is ambiguous at this point whether it will benefit an individual woman,” she said. “We do need more information.”

    The radiology clinics that my colleague’s mother and I visited are both part of RadNet, a company with a network of more than 350 imaging centers around the country. RadNet introduced its AI product for mammography in New York and New Jersey last February and has since rolled it out in several other states, according to Gregory Sorensen, the company’s chief science officer.

    Sorensen pointed to research the company conducted with 18 radiologists, some of whom were specialists in breast mammography and some of whom were generalists who spent less than 75% of their time reading mammograms. The doctors were asked to find the cancers in 240 images, with and without AI. Every doctor’s performance improved using AI, Sorensen said.

    Among all radiologists, “not every doctor is equally good,” Sorensen said. With RadNet’s AI tool, “it’s as if all patients get the benefit of our very top performer.”

    But is the tech analysis worth the extra cost to patients? There’s no easy answer.

    “Some people are always going to be more anxious about their mammograms, and using AI may give them more reassurance,” said Laura Heacock, a breast imaging specialist at NYU Langone Health’s Perlmutter Cancer Center in New York. The health system has developed AI models and is testing the technology with mammograms but doesn’t yet offer it to patients, she said.

    Still, Heacock said, women shouldn’t worry that they need to get an additional AI analysis if it’s offered.

    “At the end of the day, you still have an expert breast imager interpreting your mammogram, and that is the standard of care,” she said.

    About 1 in 8 women will be diagnosed with breast cancer during their lifetime, and regular screening mammograms are recommended to help identify cancerous tumors early. But mammograms are hardly foolproof: They miss about 20% of breast cancers, according to the National Cancer Institute.

    The FDA has authorized roughly two dozen AI products to help detect and diagnose cancer from mammograms. However, there are currently no billing codes radiologists can use to charge health plans for the use of AI to interpret mammograms. Typically, the federal Centers for Medicare & Medicaid Services would introduce new billing codes and private health plans would follow their lead for payment. But that hasn’t happened in this field yet and it’s unclear when or if it will.

    CMS didn’t respond to requests for comment.

    Thirty-five percent of women who visit a RadNet facility for mammograms pay for the additional AI review, Sorensen said.

    Radiology practices don’t handle payment for AI mammography all in the same way.

    The practices affiliated with Boston-based Massachusetts General Hospital don’t charge patients for the AI analysis, said Constance Lehman, a professor of radiology at Harvard Medical School who is co-director of the Breast Imaging Research Center at Mass General.

    Asking patients to pay “isn’t a model that will support equity,” Lehman said, since only patients who can afford the extra charge will get the enhanced analysis. She said she believes many radiologists would never agree to post a sign listing a charge for AI analysis because it would be off-putting to low-income patients.

    Sorensen said RadNet’s goal is to stop charging patients once health plans realize the value of the screening and start paying for it.

    Some large trials are underway in the United States, though much of the published research on AI and mammography to date has been done in Europe. There, the standard practice is for two radiologists to read a mammogram, whereas in the States only one radiologist typically evaluates a screening test.

    Interim results from the highly regarded MASAI randomized controlled trial of 80,000 women in Sweden found that cancer detection rates were 20% higher in women whose mammograms were read by a radiologist using AI compared with women whose mammograms were read by two radiologists without any AI intervention, which is the standard of care there.

    “The MASAI trial was great, but will that generalize to the U.S.? We can’t say,” Lehman said.

    In addition, there is a need for “more diverse training and testing sets for AI algorithm development and refinement” across different races and ethnicities, said Christoph Lee, director of the Northwest Screening and Cancer Outcomes Research Enterprise at the University of Washington School of Medicine. 

    The long shadow of an earlier and largely unsuccessful type of computer-assisted mammography hangs over the adoption of newer AI tools. In the late 1980s and early 1990s, “computer-assisted detection” software promised to improve breast cancer detection. Then the studies started coming in, and the results were often far from encouraging. Using CAD at best provided no benefit, and at worst reduced the accuracy of radiologists’ interpretations, resulting in higher rates of recalls and biopsies.

    “CAD was not that sophisticated,” said Robert Smith, senior vice president of early cancer detection science at the American Cancer Society. Artificial intelligence tools today are a whole different ballgame, he said. “You can train the algorithm to pick up things, or it learns on its own.”

    Smith said he found it “troubling” that radiologists would charge for the AI analysis.

    “There are too many women who can’t afford any out-of-pocket cost” for a mammogram, Smith said. “If we’re not going to increase the number of radiologists we use for mammograms, then these new AI tools are going to be very useful, and I don’t think we can defend charging women extra for them.”

    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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