Black Bean Hummus Panini

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A recipe for a sandwich? Try it once, and you’ll see why. Welcome to your new favorite!

You will need

Method

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

1) Grill the eggplant slices until soft.

2) Spread hummus generously on one side of both slices of bread.

2) Add the black beans on top of one slice (the hummus will help them stay in place), followed by the sun-dried tomatoes and then the eggplant. Top with the other slice of bread, hummus-side down.

3) Coat (carefully, please) the inside of the panini press (both interior sides) with olive oil. If you don’t have sprayable oil, using a sheet of kitchen roll to apply the oil is a good way to do it without making a mess.

4) Grill the assembled sandwich, until the bread starts to brown and the insides are warm; this should take about 4 minutes.

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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  • Top 8 Habits Of The Top 1% Healthiest Over-50s

    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.

    Will Harlow, over-50s specialist physio, compiled some stats from over a thousand over-50s clients:

    Checklist

    The findings:

    1. Consistency: the healthiest individuals practised some kind(s) of health habit daily. Consistency was emphasized as more important than perfection.
    2. Resistance training: 75% of the sample engaged in resistance training for better mobility, strength, and mental health. Not all used gyms; some used household objects like bags of books or resistance bands.
    3. Walking: everyone walked at least 6,000 steps per day, often briskly. Walking speed, not just step count, made a significant difference
    4. Purpose: most participants (bearing in mind that 80% of the total sample were retired) engaged in purposeful activities like volunteering, joining groups, or writing. Having a sense of purpose correlated with longer and healthier lives.
    5. Flexible dieting: participants paid attention to their eating without strictly following specific diets. Portion size discipline and consistency (eating well 90% of the time) were key.
    6. Mobility: they worked on joint stiffness with regular mobility and stretching routines. And, importantly, they do not accept stiffness as inevitable.
    7. Social engagement: they maintained at-least-weekly social contact (e.g. clubs, family meetups, outings). Social isolation, in contrast, was linked to severe health risks like dementia and early death.
    8. Positivity: participants maintained a positive attitude despite hardships, focussing on the things they could control. Broader scientific consensus supports the premise that a positive outlook improves health and longevity.

    10almonds note: we’re curious as to how causality was established in some of these, since (for example) it could easily be that someone who is in better health will more readily walk more quickly, meaning that a higher walking speed was not necessarily such a causative factor in good health, but rather a result thereof. Of course, there may also be a degree of two-way causality, but still, we like good science and there seem to be some leaps of logic here that have otherwise gone unacknowledged.

    This does not take away from the fact that those eight things are most certainly good things to be doing for one’s health, all the same.

    For more on each of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    The Most Anti Aging Exercise

    Take care!

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  • Supergreen Superfood Salad Slaw

    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 comes to “eating the rainbow”, in principle green should be the easiest color to get in, unless we live in a serious food desert (or serious food poverty). In practice, however, a lot of meals could do with a dash more green. This “supergreen superfood salad slaw” is remarkably versatile, and can be enjoyed as a very worthy accompaniment to almost any main.

    You will need

    For the bits:

    • ½ small green cabbage, finely diced
    • 7 oz tenderstem broccoli, finely chopped
    • 2 stalks celery, finely chopped (if allergic, simply omit)
    • ½ cucumber, diced into small cubes
    • 2 oz kale, finely shredded
    • 4 green (spring) onions, thinly sliced

    For the dressing:

    • 1 cup cashews (if allergic, substitute 1 cup roasted chickpeas)
    • ½ cup extra virgin olive oil
    • 2 oz baby spinach
    • 1 oz basil leaves
    • 1 oz chives
    • ¼ bulb garlic
    • 2 tbsp nutritional yeast
    • 1 tbsp chia seeds
    • Juice of two limes

    Method

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

    1) Combine the ingredients from the “bits” category in a bowl large enough to accommodate them comfortably

    2) Blend the ingredients from the “dressing” category in a blender until very smooth (the crux here is you do not want any stringy bits of spinach remaining)

    3) Pour the dressing onto the bits, and mix well to combine. Refrigerate, ideally covered, until ready to serve.

    Enjoy!

    Want to learn more?

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

    Take care!

    Share This Post

  • How community health screenings get more people of color vaccinated

    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.

    U.S. preventive health screening rates dropped drastically at the height of the COVID-19 pandemic. They have yet to go back to pre-pandemic levels, especially for Black and Latine communities

    Screenings, or routine medical checkups, are important ways to avoid and treat disease. They’re key to finding problems early on and can even help save people’s lives. 

    Community health workers say screenings are also a key to getting more people vaccinated. Screening fairs provide health workers the chance to build rapport and trust with the communities they serve, while giving their clients the chance to ask questions and get personalized recommendations according to their age, gender, and family history.

    But systemic barriers to health care can often keep people from marginalized communities from accessing recommended screenings, exacerbating racial health disparities. 

    Public Good News spoke with Dr. Marie-Jose Francois, president and chief executive officer, and April Johnson, outreach coordinator, at the Center for Multicultural Wellness and Prevention (CMWP), in Central Florida, to learn how they promote the benefits of screening and leverage screenings for vaccination outreach among their diverse communities. 

    Here’s what they said. 

    [Editor’s note: This content has been edited for clarity and length.]

    PGN: What is CMWP’s mission? How does vaccine outreach fit into the work you do in the communities you serve?

    Dr. Marie-Jose Francois: Since 1995, our mission has been to enhance the health, wellness, and quality of life for diverse populations in Central Florida. At the beginning, our main focus was education, wellness, and screening for HIV/AIDS, and we continue to do case management for HIV screening and testing. 

    When the issue of COVID-19 came into the picture, we included COVID-19 information and education and stressed the importance of screening and receiving vaccinations during all of our outreach activities. 

    We try to meet the community where they are. Because there is so much misconception—and taboo—in regard to immunization. 

    April Johnson: So our job is to disperse accurate information. And how we do that is we go into rural communities. We build partnerships with local apartment complexes, hair salons, nail salons, laundromats, and provide a little community engagement, where people just hang out in different areas. 

    We build gatekeepers in those communities because you first have to get in there. You have to know that they trust you. Being in this field for about 30 years, I’ve [learned that] flexibility is key. Because sometimes you can’t get them from 9 to 5, or [from] Monday through Friday. So, you have to be very flexible in doing the outreach portion in order to get what you need. 

    I’ve built collaborations with senior citizen centers, community centers, schools, clinics, churches in Orlando and [in] different areas in Orange, Osceola, Seminole, and Lake counties. And we also partner with other community-based organizations to try to make it like a one-stop shop. So, partnership is a big thing. 

    PGN: How do you promote the importance of preventive screenings in the communities you serve?

    M.F.: We try to make them view their health in a more comprehensive way, for them to understand the importance of screening. [That] self care is key, and for them to not be afraid. 

    We empower them to know what to ask when they go to the doctor. We ask them, ‘Do you know your status? Do you know your numbers?’ 

    For example, if you go to the doctor, do you know your blood pressure? If you’re diabetic? Do you know your hemoglobin (A1C)? Do you know your cholesterol levels

    And now, [we also ask them]: ‘Have you received your flu shot for the year? Have you received all of your vaccine doses for COVID-19?’ We are even adding the mpox vaccine now, based on risk factors. 

    [We recommend they] ask their provider. For women, [we ask], ‘When do you need to have your mammogram?’ For the men, ‘You need to ask about your PSA and also about when and when to have your colonoscopy based on your age.’ 

    We also try to explain to the community that the more they know their family history, the more they can engage in their own health. Because sometimes you have mom and dad who have a history of cancer. They have a history of diabetes or blood pressure—and they don’t talk to their children. So, we try to [recommend they] talk to their children. Your own family needs to know what’s going on so they can be proactive in their screenings.

    PGN: What strategies or methods have you found most effective in getting people screened? 

    M.F.: Not everybody wants to be screened, not everybody wants to receive vaccines. 

    But with patience, just give them the facts. It goes right back to education, people have to be assured. 

    When you talk to them about COVID, or even HIV, you may hear them say, ‘Oh, I don’t see myself at risk for HIV.’  But we have to repeat to them that the more they get screened to make sure they’re OK, the better it is for them. ‘The more you use condoms, [the] safer it is for you.’ 

    In Haitian culture, they listen to the radio. So we use the radio as a tool to educate and deliver information [to] get vaccinated, wash your hands. ‘If you’re coughing, cover your mouth. If you have a fever, wear your masks. Call your doctor.’ 

    In our target population, we have people who have chronic conditions. We have people with HIV. So, we have to motivate them to receive the flu vaccine, to receive the COVID vaccine, to receive that RSV [vaccine], or to get the mpox vaccine. We have people with diabetes, high blood pressure, high cholesterol, depressed immune systems. We have people with lupus, we have people with sickle cell disease. 

    So, this is a way to [ensure that] whomever you’re talking to one-on-one understands the value of being safe. 

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Sarah Raven’s Garden Cookbook – by Sarah Raven

    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.

    Note: the US Amazon site currently (incorrectly) lists the author as “Jonathan Buckley”. The Canadian, British, and Australian sites all list the author correctly as Sarah Raven, and some (correctly) credit Jonathan Buckley as the photographer she used.

    First, what it’s not: a gardening book. Beyond a few helpful tips, pointers, and “plant here, harvest here” instructions, this book assumes you are already capable of growing your own vegetables.

    She does assume you are in a temperate climate, so if you are not, this might not be the book for you. Although! The recipes are still great; it’s just you’d have to shop for the ingredients and they probably won’t be fresh local produce for the exact same reason that you didn’t grow them.

    If you are in a temperate climate though, this will take you through the year of seasonal produce (if you’re in a temperate climate but it’s in for example Australia, you’ll need to make a six-month adjustment for being in the S. Hemisphere), with many recipes to use not just one ingredient from your garden at a time, but a whole assortment, consistent with the season.

    About the recipes: they (which are 450 in number) are (as you might imagine) very plant-forward, but they’re generally not vegan and often not vegetarian. So, don’t expect that you’ll produce everything yourself—just most of the ingredients!

    Bottom line: if you like cooking, and are excited by the idea of growing your own food but are unsure how regularly you can integrate that, this book will keep you happily busy for a very long time.

    Click here to check out Sarah Raven’s Garden Cookbook, and level-up your home cooking!

    Don’t Forget…

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    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • 100 No-Equipment Workouts – by Neila Rey

    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.

    For those of us who for whatever reason prefer to exercise at home rather than at the gym, we must make do with what exercise equipment we can reasonably install in our homes. This book deals with that from the ground upwards—literally!

    If you have a few square meters of floorspace (and a ceiling that’s not too low, for exercises that involve any kind of jumping), then all 100 of these zero-equipment exercises are at-home options.

    As to what kinds of exercises they are, they each marked as being one or both of “cardio” and “strength”.

    They’re also marked as being of “difficulty level” 1, 2, or 3, so that someone who hasn’t exercised in a while (or hasn’t exercised like this at all), can know where best to start, and how best to progress.

    The exercises come with clear explanations in the text, and clear line-drawing illustrations of how to do each exercise. Really, they could not be clearer; this is top quality pragmatism, and reads like a military manual.

    Bottom line: whatever your strength and fitness goals, this book can see you well on your way to them (if not outright get you there already in many cases). It’s also an excellent “all-rounder” for full-body workouts.

    Click here to check out 100 No-Equipment Workouts, and find the joy and freedom in not needing anything at all for full-body training!

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  • Alzheimer’s Causative Factors To Avoid

    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.

    The Best Brains Bar Nun?

    This is Dr. David Snowdon. He’s an epidemiologist, and one of the world’s foremost experts on Alzheimer’s disease. He was also, most famously, the lead researcher of what has become known as “The Nun Study”.

    We recently reviewed his book about this study:

    Aging with Grace: What the Nun Study Teaches Us About Leading Longer, Healthier, and More Meaningful Lives – by Dr. David Snowdon

    …which we definitely encourage you to check out, but we’ll do our best to summarize its key points today!

    Reassurance up-front: no, you don’t have to become a nun

    The Nun Study

    In 1991, a large number (678) of nuns were recruited for what was to be (and until now, remains) the largest study of its kind into the impact of a wide variety of factors on aging, and in particular, Alzheimer’s disease.

    Why it was so important: because the nuns were all from the same Order, had the same occupation (it’s a teaching Order), with very similar lifestyles, schedules, socioeconomic status, general background, access to healthcare, similar diets, same relationship status (celibate), same sex (female), and many other factors also similar, this meant that most of the confounding variables that confound other studies were already controlled-for here.

    Enrollment in the study also required consenting to donating one’s brain for study post-mortem—and of those who have since died, indeed 98% of them have been donated (the other 2%, we presume, may have run into technical administrative issues with the donation process, due to the circumstances of death and/or delays in processing the donation).

    How the study was undertaken

    We don’t have enough space to describe the entire methodology here, but the gist of it is:

    • Genetic testing for relevant genetic factors
    • Data gathered about lives so far, including not just medical records but also autobiographies that the nuns wrote when they took their vows (at ages 19–21)
    • Extensive ongoing personal interviews about habits, life choices, and attitudes
    • Yearly evaluations including memory tests and physical function tests
    • Brain donation upon death

    What they found

    Technically, The Nun Study is still ongoing. Of the original 678 nuns (aged 75–106), three are still alive (based on the latest report, at least).

    However, lots of results have already been gained, including…

    Genes

    A year into the study, in 1992, the “apolipoprotein E” (APOE) gene was established as a likely causative factor in Alzheimer’s disease. This is probably not new to our readers in 2024, but there are interesting things being learned even now, for example:

    The Alzheimer’s Gene That Varies By Race & Sex

    …but watch out! Because also:

    Alzheimer’s Sex Differences May Not Be What They Appear

    Words

    Based on the autobiographies written by the nuns in their youth upon taking their vows, there were two factors that were later correlated with not getting dementia:

    • Longer sentences
    • Positive outlook
    • “Idea density”

    That latter item means the relative linguistic density of ideas and complexity thereof, and the fluency and vivacity with which they were expressed (this was not a wishy-washy assessment; there was a hard-science analysis to determine numbers).

    Want to spruce up yours? You might like to check out:

    Reading, Better: Reading As A Cognitive Exercise

    …for specific, evidence-based ways to tweak your reading to fight cognitive decline.

    Food

    While the dietary habits of the nuns were fairly homogenous, those who favored eating more and cooked greens, beans, and tomatoes, lived longer and with healthier brains.

    See also: Brain Food? The Eyes Have It!

    Other aspects of brain health & mental health

    The study also found that nuns who avoided stroke and depression, were also less likely to get dementia.

    For tending to these, check out:

    Community & Faith

    Obviously, in this matter the nuns were quite a homogenous group, scoring heavily in community and faith. What’s relevant here is the difference between the nuns, and other epidemiological studies in other groups (invariably not scoring so highly).

    Community & faith are considered, separately and together, to be protective factors against dementia.

    Faith may be something that “you have it or you don’t” (we’re a health science newsletter, not a theological publication, but for the interested, philosopher John Stuart Mill’s 1859 essay “On Liberty“ makes a good argument for it not being something one can choose, prompting him to argue for religious tolerance, on the grounds that religious coercion is a futile effort precisely because a person cannot choose to dis/believe something)

    …but community can definitely be chosen, nurtured, and grown. We’ve written about this a bit before:

    You might also like to check out this great book on the topic:

    Purpose: Design A Community And Change Your Life – by Gina Bianchini

    Want more?

    We gave a ground-up primer on avoiding Alzheimer’s and other dementias; check it out:

    How To Reduce Your Alzheimer’s Risk

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: