Black Forest Chia Pudding

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This pudding tastes so decadent, it’s hard to believe it’s so healthy, but it is! Not only is it delicious, it’s also packed with nutrients including protein, carbohydrates, healthy fats (including omega-3s), fiber, vitamins, minerals, and assorted antioxidant polyphenols. Perfect dessert or breakfast!

You will need

  • 1½ cups pitted fresh or thawed-from-frozen cherries
  • ½ cup mashed banana
  • 3 tbsp unsweetened cocoa powder
  • 2 tbsp chia seeds, ground
  • Optional: 2 pitted dates, soaked in hot water for 10 minutes and then drained (include these if you prefer a sweeter pudding)
  • Garnish: a few almonds, and/or berries, and/or cherries and/or cacao nibs

Method

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

1) Blend the ingredients except for the chia seeds and the garnish, with ½ cup of water, until completely smooth

2) Divide into two small bowls or glass jars

3) Add 1 tbsp ground chia seeds to each, and stir until evenly distributed

4) Add the garnish and refrigerate overnight or at least for some hours. There’s plenty of wiggle-room here, so make it at your convenience and serve at your leisure.

Enjoy!

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

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    • Sesame Chocolate Fudge

      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.

      If you’d like a sweet treat without skyrocketing your blood sugars with, well, rocket fuel… Today’s recipe can help you enjoy a taste of decadence that’s not bad for your blood sugars, and good for your heart and brain.

      You will need

      • ½ cup sesame seeds
      • ¼ cup cocoa powder
      • 3 tbsp maple syrup
      • 1 tbsp coconut oil (plus a little extra for the pan)

      Method

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

      1) Lightly toast the sesame seeds in a pan until golden brown. Remove from the heat and allow to cool.

      2) Put them in a food processor, and blend on full speed until they start to form a dough-like mixture. This may take a few minutes, so be patient. We recommend doing it in 30-second sessions with a 30-second rest between them, to avoiding overheating the motor.

      3) Add the rest of the ingredients and blend to combine thoroughly—this should go easily now and only take 10 seconds or so, but judge it by eye.

      4) Grease an 8″ square baking tin with a little coconut oil, and add the mixture, patting it down to fill the tin, making sure it is well-compressed.

      5) Allow to chill in the fridge for 6 hours, until firm.

      6) Turn the fudge out onto a chopping board, and cut into the size squares you want. Serve, or store in the fridge 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!

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    • Dangers Of Root Canals And Crowns, &  What To Do Instead

      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.

      Dr. Michelle Jorgensen, a dentist, tells us that it’s a lot rarer than people think to actually need a crown or a root canal; there are ways of avoiding such:

      The tooth, the whole tooth, and nothing but the tooth?

      First, some of the problems with the treatments that are most popular, especially in the US:

      Problems with root canals:

      • Involves cleaning and filling the tooth’s main canal but leaves microtubules that can harbor dead tissue and attract bacteria.
      • This can lead to infections, often undetected for a long time due to the nerve removal, potentially harming overall health and weakening the tooth.
      • Root canals often result in brittle teeth that can break, necessitating crowns.

      And then…

      Problems with crowns:

      • A crown requires significant removal of tooth structure (up to 1.5 mm of enamel), making the tooth more vulnerable and sensitive.
      • Crowns can also lead to new cavities underneath due to weak bonding to dentin.
      • The cycle often leads from a healthy tooth to fillings, crowns, root canals, and eventual extraction (and then, perhaps, an implant in its place). That’s great for the dentist, but not so great for you.

      Biomimetic dentistry the exciting name currently being used for what has been more prosaically called “conservative restorative dentistry”, which in turn has also been known by other names in recent decades, and its goal is to strengthen and preserve natural teeth as much as possible.

      Methods it uses:

      • Treats affected but still living teeth with non-invasive procedures.
      • Uses ozone treatment to kill bacteria in deep cavities, avoiding direct nerve exposure.
      • Applies conservative partial restorations like onlays instead of full crowns.

      Benefits of this approach:

      • Preserves enamel, minimizes trauma, and reduces the risk of tooth death.
      • Maintains long-term tooth structure and health.
      • 95% success rate in saving affected teeth without resorting to root canals.

      In short, Dr. Jorgensen says that 60–80% of traditional crowns and root canals can be avoided. Which is surely a good thing.

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    • Health Care AI, Intended To Save Money, Turns Out To Require a Lot of Expensive Humans

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      Preparing cancer patients for difficult decisions is an oncologist’s job. They don’t always remember to do it, however. At the University of Pennsylvania Health System, doctors are nudged to talk about a patient’s treatment and end-of-life preferences by an artificially intelligent algorithm that predicts the chances of death.

      But it’s far from being a set-it-and-forget-it tool. A routine tech checkup revealed the algorithm decayed during the covid-19 pandemic, getting 7 percentage points worse at predicting who would die, according to a 2022 study.

      There were likely real-life impacts. Ravi Parikh, an Emory University oncologist who was the study’s lead author, told KFF Health News the tool failed hundreds of times to prompt doctors to initiate that important discussion — possibly heading off unnecessary chemotherapy — with patients who needed it.

      He believes several algorithms designed to enhance medical care weakened during the pandemic, not just the one at Penn Medicine. “Many institutions are not routinely monitoring the performance” of their products, Parikh said.

      Algorithm glitches are one facet of a dilemma that computer scientists and doctors have long acknowledged but that is starting to puzzle hospital executives and researchers: Artificial intelligence systems require consistent monitoring and staffing to put in place and to keep them working well.

      In essence: You need people, and more machines, to make sure the new tools don’t mess up.

      “Everybody thinks that AI will help us with our access and capacity and improve care and so on,” said Nigam Shah, chief data scientist at Stanford Health Care. “All of that is nice and good, but if it increases the cost of care by 20%, is that viable?”

      Government officials worry hospitals lack the resources to put these technologies through their paces. “I have looked far and wide,” FDA Commissioner Robert Califf said at a recent agency panel on AI. “I do not believe there’s a single health system, in the United States, that’s capable of validating an AI algorithm that’s put into place in a clinical care system.”

      AI is already widespread in health care. Algorithms are used to predict patients’ risk of death or deterioration, to suggest diagnoses or triage patients, to record and summarize visits to save doctors work, and to approve insurance claims.

      If tech evangelists are right, the technology will become ubiquitous — and profitable. The investment firm Bessemer Venture Partners has identified some 20 health-focused AI startups on track to make $10 million in revenue each in a year. The FDA has approved nearly a thousand artificially intelligent products.

      Evaluating whether these products work is challenging. Evaluating whether they continue to work — or have developed the software equivalent of a blown gasket or leaky engine — is even trickier.

      Take a recent study at Yale Medicine evaluating six “early warning systems,” which alert clinicians when patients are likely to deteriorate rapidly. A supercomputer ran the data for several days, said Dana Edelson, a doctor at the University of Chicago and co-founder of a company that provided one algorithm for the study. The process was fruitful, showing huge differences in performance among the six products.

      It’s not easy for hospitals and providers to select the best algorithms for their needs. The average doctor doesn’t have a supercomputer sitting around, and there is no Consumer Reports for AI.

      “We have no standards,” said Jesse Ehrenfeld, immediate past president of the American Medical Association. “There is nothing I can point you to today that is a standard around how you evaluate, monitor, look at the performance of a model of an algorithm, AI-enabled or not, when it’s deployed.”

      Perhaps the most common AI product in doctors’ offices is called ambient documentation, a tech-enabled assistant that listens to and summarizes patient visits. Last year, investors at Rock Health tracked $353 million flowing into these documentation companies. But, Ehrenfeld said, “There is no standard right now for comparing the output of these tools.”

      And that’s a problem, when even small errors can be devastating. A team at Stanford University tried using large language models — the technology underlying popular AI tools like ChatGPT — to summarize patients’ medical history. They compared the results with what a physician would write.

      “Even in the best case, the models had a 35% error rate,” said Stanford’s Shah. In medicine, “when you’re writing a summary and you forget one word, like ‘fever’ — I mean, that’s a problem, right?”

      Sometimes the reasons algorithms fail are fairly logical. For example, changes to underlying data can erode their effectiveness, like when hospitals switch lab providers.

      Sometimes, however, the pitfalls yawn open for no apparent reason.

      Sandy Aronson, a tech executive at Mass General Brigham’s personalized medicine program in Boston, said that when his team tested one application meant to help genetic counselors locate relevant literature about DNA variants, the product suffered “nondeterminism” — that is, when asked the same question multiple times in a short period, it gave different results.

      Aronson is excited about the potential for large language models to summarize knowledge for overburdened genetic counselors, but “the technology needs to improve.”

      If metrics and standards are sparse and errors can crop up for strange reasons, what are institutions to do? Invest lots of resources. At Stanford, Shah said, it took eight to 10 months and 115 man-hours just to audit two models for fairness and reliability.

      Experts interviewed by KFF Health News floated the idea of artificial intelligence monitoring artificial intelligence, with some (human) data whiz monitoring both. All acknowledged that would require organizations to spend even more money — a tough ask given the realities of hospital budgets and the limited supply of AI tech specialists.

      “It’s great to have a vision where we’re melting icebergs in order to have a model monitoring their model,” Shah said. “But is that really what I wanted? How many more people are we going to need?”

      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.

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

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        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.

        First, the elephant in the training room: this book does assume that you want to be thinner, leaner, and stronger. This is the companion book, written for women, to “Bigger, Stronger, Leaner”, which was written for men. Statistically, these assumptions are reasonable, even if the generalizations are imperfect. Also, this reviewer has a gripe with anything selling “thinner”. Leaner was already sufficient, and “stronger” is the key element here, so “thinner” is just marketing, and marketing something that’s often not unhealthy, to sell a book that’s actually full of good advice for building a healthy body.

        In other words: don’t judge a book by the cover, however eyeroll-worthy it may be.

        The book is broadly aimed at middle-aged readers, but boasts equal worth for young and old alike. If there’s something Matthews knows how to do well in his writing, it’s hedging his bets.

        As for what’s in the book: it’s diet and exercise advice, aimed at long-term implementation (i.e. not a crash course, but a lifestyle change), for maximum body composition change results while not doing anything silly (like many extreme short-term courses do) and not compromising other aspects of one’s health, while also not taking up an inordinate amount of time.

        The dietary advice is sensible, broadly consistent with what we’d advise here, and/but if you want to maximise your body composition change results, you’re going to need a pocket calculator (or be better than this writer is at mental arithmetic).

        The exercise advice is detailed, and a lot more specific than “lift things”; there are programs of specifically how many sets and reps and so forth, and when to increase the weights and when not to.

        A strength of this book is that it explains why all those numbers are what they are, instead of just expecting the reader to take on faith that the best for a given exercise is (for example) 3 sets of 8–10 reps of 70–75% of one’s single-rep max for that exercise. Because without the explanation, those numbers would seem very arbitrary indeed, and that wouldn’t help anyone stick with the program. And so on, for any advice he gives.

        The style is… A little flashy for this reader’s taste, a little salesy (and yes he does try to upsell to his personal coaching, but really, anything you need is in the book already), but when it comes down to it, all that gym-boy bravado doesn’t take away from the fact his advice is sound and helpful.

        Bottom line: if you would like your body to be the three things mentioned in the title, this book can certainly help you get there.

        Click here to check out Thinner Leaner Stronger, and become thinner, leaner, stronger!

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        Take care!

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