Blueberry & Banana Collagen Baked Oats

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Good news for vegans/vegetarians! While we include an optional tablespoon of collagen powder in this recipe, the whole recipe is already geared around collagen synthesis, so it’s very collagen-boosting even with just the plants, providing collagen’s building blocks of protein, zinc, and vitamins C and D (your miraculous body will use these to assemble the collagen inside you).

You will need

  • 2 cups oats, whence the protein and zinc
  • 1 cup milk (your preference what kind; we recommend almond for flavor; whether you choose plant or animal though, it should be fortified with vitamin D)
  • 2 bananas, peeled and mashed
  • 4 oz blueberries, whence the vitamin C (frozen is fine) (chopped dried apricots are also a fine substitute if that’s more convenient)
  • 1 oz flaked almonds, whence the protein and zinc
  • 1 tbsp pumpkin seeds, whence the protein and zinc
  • 1 tbsp flax seeds, whence the protein and zinc
  • Optional: 1 tbsp maple syrup
  • Optional: 1 tbsp collagen powder, dissolved in 1 oz hot water

Method

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

1) Preheat the oven to 350℉ / 180℃.

2) Mix the oats with 2 cups boiling water; allow to stand for 10–15 minutes, and then drain any excess water.

3) Mix the mashed bananas with the remaining ingredients except the milk and blueberries, stirring thoroughly.

4) Add the softened oats, and stir those in thoroughly too.

5) Add the milk and blueberries, in that order, stirring gently if using fresh blueberries, lest they get crushed.

6) Pour the mixture into an 8″ square cake tin that you have lined with baking paper, and smooth the top.

7) Bake for about 40 minutes or until firm and golden brown. Allow to cool; it will firm up more while it does.

8) Cut into squares or bars, and serve or store for later.

Enjoy!

Want to learn more?

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

We Are Such Stuff As Fish Are Made Of ← our main feature about collagen

Take care!

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  • Nicotine pouches are being marketed to young people on social media. But are they safe, or even legal?

    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.

    Flavoured nicotine pouches are being promoted to young people on social media platforms such as TikTok and Instagram.

    Although some viral videos have been taken down following a series of reports in The Guardian, clips featuring Australian influencers have claimed nicotine pouches are a safe and effective way to quit vaping. A number of the videos have included links to websites selling these products.

    With the rapid rise in youth vaping and the subsequent implementation of several reforms to restrict access to vaping products, it’s not entirely surprising the tobacco industry is introducing more products to maintain its future revenue stream.

    The major trans-national tobacco companies, including Philip Morris International and British American Tobacco, all manufacture nicotine pouches. British American Tobacco’s brand of nicotine pouches, Velo, is a leading sponsor of the McLaren Formula 1 team.

    But what are nicotine pouches, and are they even legal in Australia?

    Like snus, but different

    Nicotine pouches are available in many countries around the world, and their sales are increasing rapidly, especially among young people.

    Nicotine pouches look a bit like small tea bags and are placed between the lip and gum. They’re typically sold in small, colourful tins of about 15 to 20 pouches. While the pouches don’t contain tobacco, they do contain nicotine that is either extracted from tobacco plants or made synthetically. The pouches come in a wide range of strengths.

    As well as nicotine, the pouches commonly contain plant fibres (in place of tobacco, plant fibres serve as a filler and give the pouches shape), sweeteners and flavours. Just like for vaping products, there’s a vast array of pouch flavours available including different varieties of fruit, confectionery, spices and drinks.

    The range of appealing flavours, as well as the fact they can be used discreetly, may make nicotine pouches particularity attractive to young people.

    Two teenage girls vaping on a blanket in a park.
    Vaping has recently been subject to tighter regulation in Australia.
    Aleksandr Yu/Shutterstock

    Users absorb the nicotine in their mouths and simply replace the pouch when all the nicotine has been absorbed. Tobacco-free nicotine pouches are a relatively recent product, but similar style products that do contain tobacco, known as snus, have been popular in Scandinavian countries, particularly Sweden, for decades.

    Snus and nicotine pouches are however different products. And given snus contains tobacco and nicotine pouches don’t, the products are subject to quite different regulations in Australia.

    What does the law say?

    Pouches that contain tobacco, like snus, have been banned in Australia since 1991, as part of a consumer product ban on all forms of smokeless tobacco products. This means other smokeless tobacco products such as chewing tobacco, snuff, and dissolvable tobacco sticks or tablets, are also banned from sale in Australia.

    Tobacco-free nicotine pouches cannot legally be sold by general retailers, like tobacconists and convenience stores, in Australia either. But the reasons for this are more complex.

    In Australia, under the Poisons Standard, nicotine is a prescription-only medicine, with two exceptions. Nicotine can be used in tobacco prepared and packed for smoking, such as cigarettes, roll-your-own tobacco, and cigars, as well as in preparations for therapeutic use as a smoking cessation aid, such as nicotine patches, gum, mouth spray and lozenges.

    If a nicotine-containing product does not meet either of these two exceptions, it cannot be legally sold by general retailers. No nicotine pouches have currently been approved by the Therapeutic Goods Administration as a therapeutic aid in smoking cessation, so in short they’re not legal to sell in Australia.

    However, nicotine pouches can be legally imported for personal use only if users have a prescription from a medical professional who can assess if the product is appropriate for individual use.

    We only have anecdotal reports of nicotine pouch use, not hard data, as these products are very new in Australia. But we do know authorities are increasingly seizing these products from retailers. It’s highly unlikely any young people using nicotine pouches are accessing them through legal channels.

    Health concerns

    Nicotine exposure may induce effects including dizziness, headache, nausea and abdominal cramps, especially among people who don’t normally smoke or vape.

    Although we don’t yet have much evidence on the long term health effects of nicotine pouches, we know nicotine is addictive and harmful to health. For example, it can cause problems in the cardiovascular system (such as heart arrhythmia), particularly at high doses. It may also have negative effects on adolescent brain development.

    The nicotine contents of some of the nicotine pouches on the market is alarmingly high. Certain brands offer pouches containing more than 10mg of nicotine, which is similar to a cigarette. According to a World Health Organization (WHO) report, pouches deliver enough nicotine to induce and sustain nicotine addiction.

    Pouches are also being marketed as a product to use when it’s not possible to vape or smoke, such as on a plane. So instead of helping a person quit they may be used in addition to smoking and vaping. And importantly, there’s no clear evidence pouches are an effective smoking or vaping cessation aid.

    A Velo product display at Dubai airport in October 2022.
    A Velo product display at Dubai airport in October 2022. Nicotine pouches are marketed as safe to use on planes.
    Becky Freeman

    Further, some nicotine pouches, despite being tobacco-free, still contain tobacco-specific nitrosamines. These compounds can damage DNA, and with long term exposure, can cause cancer.

    Overall, there’s limited data on the harms of nicotine pouches because they’ve been on the market for only a short time. But the WHO recommends a cautious approach given their similarities to smokeless tobacco products.

    For anyone wanting advice and support to quit smoking or vaping, it’s best to talk to your doctor or pharmacist, or access trusted sources such as Quitline or the iCanQuit website.The Conversation

    Becky Freeman, Associate Professor, School of Public Health, University of Sydney

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

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  • Make Your Negativity Work For You

    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.

    What’s The Right Balance?

    We’ve written before about positivity the pitfalls and perils of toxic positivity:

    How To Get Your Brain On A More Positive Track (Without Toxic Positivity)

    …as well as the benefits that can be found from selectively opting out of complaining:

    A Bone To Pick… Up And Then Put Back Where We Found It

    So… What place, if any, does negativity usefully have in our lives?

    Carrot and Stick

    We tend to think of “carrot and stick” motivation being extrinsic, i.e. there is some authority figure offering is reward and/or punishment, in response to our reactions.

    In those cases when it really is extrinsic, the “stick” can still work for most people, by the way! At least in the short term.

    Because in the long term, people are more likely to rebel against a “stick” that they consider unjust, and/or enter a state of learned helplessness, per “I’ll never be good enough to satisfy this person” and give up trying to please them.

    But what about when you have your own carrot and stick? What about when it comes to, for example, your own management of your own healthy practices?

    Here it becomes a little different—and more effective. We’ll get to that, but first, bear with us for a touch more about extrinsic motivation, because here be science:

    We will generally be swayed more easily by negative feelings than positive ones.

    For example, a study was conducted as part of a blood donation drive, and:

    • Group A was told that their donation could save a life
    • Group B was told that their donation could prevent a death

    The negative wording given to group B boosted donations severalfold:

    Read the paper: Life or Death Decisions: Framing the Call for Help

    We have, by the way, noticed a similar trend—when it comes to subject lines in our newsletters. We continually change things up to see if trends change (and also to avoid becoming boring), but as a rule, the response we get from subscribers is typically greater when a subject line is phrased negatively, e.g. “how to avoid this bad thing” rather than “how to have this good thing”.

    How we can all apply this as individuals?

    When we want to make a health change (or keep up a healthy practice we already have)…

    • it’s good to note the benefits of that change/practice!
    • it’s even better to note the negative consequences of not doing it

    For example, if you want to overcome an addiction, you will do better for your self-reminders to be about the bad consequences of using, more than the good consequences of abstinence.

    See also: How To Reduce Or Quit Alcohol

    This goes even just for things like diet and exercise! Things like diet and exercise can seem much more low-stakes than substance abuse, but at the end of the day, they can add healthy years onto our lives, or take them off.

    Because of this, it’s good to take time to remember, when you don’t feel like exercising or do feel like ordering that triple cheeseburger with fries, the bad outcomes that you are planning to avoid with good diet and exercise.

    Imagine yourself going in for that quadruple bypass surgery, asking yourself whether the unhealthy lifestyle was worth it. Double down on the emotions; imagine your loved ones grieving your premature death.

    Oof, that was hard-hitting

    It was, but it’s effective—if you choose to do it. We’re not the boss of you! Either way, we’ll continue to send the same good health advice and tips and research and whatnot every day, with the same (usually!) cheery tone.

    One last thing…

    While it’s good to note the negative, in order to avoid the things that lead to it, it’s not so good to dwell on the negative.

    So if you get caught in negative thought spirals or the like, it’s still good to get yourself out of those.

    If you need a little help with that sometimes, check out these:

    Take care!

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  • 11 Minutes to Pain-Free Hips – by Melinda Wright

    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 hips don’t lie, what are yours saying to you? If what they’re saying to you sounds like a cry for help sometimes, this is the book to get you onto a better track.

    The hip is the largest joint in your body, and it bears a lot of weight. So it’s little wonder if sometimes they’d like a word with the boss. The question is: what will you do about it? Melinda Wright has suggestions to keep your hips—and you—happy.

    She spends the first couple of chapters introducing key concepts, and some anatomy and physiology that’ll be good to know.

    Then we’re into resistance stretching, basic hip exercises, all the way through to more advanced stuff. There are very clear photos for each. One thing that stands out about this book is each exercise is not just explained simply and clearly, but also offers “easing oneself in” exercises. After all, we’re not all at the same starting point.

    The book finishes off with some more holistic advice about chronic pain management, based on her personal experience with scoliosis, and some dietary tips to reduce joint pain and inflammation too.

    All in all, a very helpful book!

    Pick up 11 “Minutes to Pain-Free Hips” at Amazon today!

    ^You will also see options for pain-free back, and pain-free neck, by the same author

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  • A Deeper Dive Into Seaweed

    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.

    We wrote briefly about nori yesterday, when we compared it with well-known superfood spirulina. In nutritional terms, it blew spirulina out of the water:

    Spirulina vs Nori – Which Is Healthier?

    We also previously touched on it here:

    21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!) ← nori was an important part of the diet enjoyed here

    What is nori?

    Nori is a seaweed, but that can mean lots of different things. In nori’s case, it’s an aggregate of several kinds of red algae that clump together in the sea.

    When dried and/or toasted (which processes improve* the nutritional value rather than diminishing it, by the way), it looks dark green or dark purple to black in color.

    *Effects of pan- and air fryer-roasting on volatile and umami compounds and antioxidant activity of dried laver (Porphyra dentata) ← this is nori, by another name

    If you enjoy sushi, nori is the dark flat sheety stuff that other things are often wrapped in.

    The plant that has animal nutrients

    As established in the head-to-head we linked above, nori is a nutritional powerhouse. But not only is it very full of the perhaps-expected vitamins and minerals, it also contains:

    Omega-3 fatty acids, including EPA, which plants do not normally have (plants usually have just ALA, which the body can convert into other forms including EPA). While ALA is versatile, having EPA in food saves the body the job of converting it, and thus makes it more readily bioavailable. For more on the benefits of this, see:

    What Omega-3 Fatty Acids Really Do For Us

    Iodine, which land plants don’t generally have, but seaweed usually does. However, nori contains less iodine than other kinds of seaweed, which is (counterintuitively) good, since other kinds of seaweed often contain megadoses that go too far the other way and can cause different health problems.

    • Recommended daily amount of iodine: 150µg ← note that’s micrograms, not milligrams
    • One 10g serving of dried nori contains: 232µg ← this is good
    • Tolerable daily upper limit of iodine: 1,100µg (i.e: 1.1mg)
    • One 10g serving of dried kombu (kelp) contains: 13,270µg (i.e: 13.3mg) ← this is far too much; not good!

    So: a portion of nori puts us into the healthiest spot of the range, whereas a portion of another example seaweed would put us nearly 13x over the tolerable upper limit.

    For why this matters, see:

    As you might note from the mentions of both hypo- and hyperthyroidism, (which are exacerbated by too little and too much iodine, respectively) hitting the iodine sweet spot is important, and nori is a great way to do that.

    Vitamin B12, again not usually found in plants (most vegans supplement, often with nutritional yeast, which is technically neither an animal nor a plant). However, nori scores even higher:

    Vitamin B12-Containing Plant Food Sources for Vegetarians

    Beyond nutrients

    Nori is also one of the few foods that actually live up the principle of a “detox diet”, as it can help remove toxins such as dioxins:

    Detox diets for toxin elimination and weight management: a critical review of the evidence

    It’s also been…

    ❝revealed to have anti-aging, anti-cancer, anti-coagulant, anti-inflammatory, anti-microbial, anti-oxidant, anti-diabetic, anti-Alzheimer and anti-tuberculose activities.❞

    ~ Dr. Şükran Çakir Arica et al.

    Read: A study on the rich compounds and potential benefits of algae: A review

    (for this to make sense you will need to remember that nori is, as we mentioned, an aggregate of diverse red algae species; in that paper, you can scroll down to Table 1, and see which species has which qualities. Anything whose name starts with “Porphyra” or “Porphridum” is found in nori)

    Is it safe?

    Usually! There are two potential safety issues:

    1. Seaweed can, while it’s busy absorbing valuable minerals from the sea, also absorb heavy metals if there are such pollutants in the region. For this reason, it is good to buy a product with trusted certifications, such that it will have been tested for such along the way.
    2. Seaweed can, while it’s busy absorbing things plants don’t usually have from the sea, also absorb allergens from almost-equally-small crustaceans. So if you have a seafood allergy, seaweed could potentially trigger that.

    Want to try some?

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

    Enjoy!

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  • How To Boost Your Memory Immediately (Without Supplements)

    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.

    How To Boost Your Memory (Without Supplements)

    While we do recommend having a good diet and taking advantage of various supplements that have been found to help memory, that only gets so much mileage. With that in mind…

    First, how good is your memory? Take This 2-Minute Online Test

    Now, that was a test of short term memory, which tends to be the most impactful in our everyday life.

    It’s the difference between “I remember the address of the house where I grew up” (long-term memory) and “what did I come to this room to do?” (short-term memory / working memory)

    First tip:

    When you want to remember something, take a moment to notice the details. You can’t have a madeleine moment years later if you wolfed down the madeleines so urgently they barely touched the sides.

    This goes for more than just food, of course. And when facing the prospect of age-related memory loss in particular, people tend to be afraid not of forgetting their PIN code, but their cherished memories of loved ones. So… Cherish them, now! You’ll struggle to cherish them later if you don’t cherish them now. Notice the little details as though you were a painter looking at a scene for painting. Involve more senses than just sight, too!

    If it’s important, relive it. Relive it now, relive it tomorrow. Rehearsal is important to memory, and each time you relive a memory, the deeper it gets written into your long-term memory until it becomes indelible to all but literal brain damage.

    Second tip:

    Tell the story of it to someone else. Or imagine telling it to someone else! (You brain can’t tell the difference)

    And you know how it goes… Once you’ve told a story a few times, you’ll never forget it later. Isn’t your life a story worth telling?

    Many people approach memory like they’re studying for a test. Don’t. Approach it like you’re preparing to tell a story, or give a performance. We are storytelling creatures at heart, whether or not we realize it.

    What do you do when you find yourself in a room and wonder why you went there? (We’ve all been there!) You might look around for clues, but if that doesn’t immediately serve, your fallback will be retracing your steps. Literally, physically, if needs be, but at least mentally. The story of how you got there is easier to remember than the smallest bit of pure information.

    What about when there’s no real story to tell, but we still need to remember something?

    Make up a story. Did you ever play the game “My granny went to market” as a child?

    If not, it’s a collaborative memory game in which players take turns adding items to a list, “My granny went to market and bought eggs”, My granny went to market and bought eggs and milk”, “my granny went to market and bought eggs and milk and flour” (is she making a cake?), “my granny went to market and bought eggs and milk and flour and shoe polish” (what image came to mind? Use that) “my granny went to market and bought eggs and milk and flour and shoe polish and tea” (continue building the story in your head), and so on.

    When we actually go shopping, if we don’t have a written list we may rely on the simple story of “what I’m going to cook for dinner” and walking ourselves through that story to ensure we get the things we need.

    This is because our memory thrives (and depends!) on connections. Literal synapse connections in the brain, and conceptual contextual connections in your mind. The more connections, the better the memory.

    Now imagine a story: “I went to Stonehenge, but in the background was a twin-peaked mountain blue. I packed a red suitcase, placing a conch shell inside it, when suddenly I heard a trombone, and…” Ring any bells? These are example items from the memory test earlier, though of course you may have seen different things in a different order.

    So next time you want to remember things, don’t study as though for a test. Prepare to tell a story!

    Try going through the test again, but this time, ignore their instructions because we’re going to use the test differently than intended (we’re rebels like that). Don’t rush, and don’t worry about the score this time (or even whether or not you saw a given image previously), but instead, build a story as you go. We’re willing to bet that after it, you can probably recite most of the images you saw in their correct order with fair confidence.

    Here’s the link again: Take The Same Test, But This Time Make It Story-Worthy!

    Again, ignore what it says about your score this time, because we weren’t doing that this time around. Instead, list the things you saw.

    What you were just able to list was the result of you doing story-telling with random zero-context images while under time pressure.

    Imagine what you can do with actual meaningful memories of your ongoing life, people you meet, conversations you have!

    Just… Take the time to smell the roses, then rehearse the story you’ll tell about them. That memory will swiftly become as strong as any memory can be, and quickly get worked into your long-term memory for the rest of your days.

    Don’t Forget…

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  • Healing Back Pain – by Dr. John Sarno

    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.

    Often when we review books with titles like this one, we preface it with a “what it’s not: a think-yourself-better book”.

    In this case… It is, in fact, a think-yourself-better book. However, its many essay-length rave reviews caught our attention, and upon reading, we can report: its ideas are worth reading.

    The focus of this book is on TMS, or “Tension Myoneural Syndrome”, to give it its full name. The author asserts (we cannot comment on the accuracy) that many cases of TMS are misdiagnosed as other things, from sciatica to lupus. When other treatments fail, or are simply not available (no cure for lupus yet, for example) or are unenticing (risky surgeries, for example), he offers an alternative approach.

    Dr. Sarno lays out the case for TMS being internally fixable, since our muscles and nerves are all at the command of our brain. Rather than taking a physical-first approach, he takes a psychological-first approach, before building into a more holistic model.

    The writing style is… A little dated and salesey and unnecessarily padded, to be honest, but the content makes it worthwhile.

    Bottom line: if you have back pain, then the advice of this book, priced not much more than a box of top brand painkillers, seems a very reasonable thing to try.

    Click here to check out Healing Back Pain, and see if it works for you!

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    Learn to Age Gracefully

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