Chai-Spiced Rice Pudding

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Sweet enough for dessert, and healthy enough for breakfast! Yes, “chai tea” is “tea tea”, just as “naan bread” is “bread bread”. But today, we’re going to be using the “tea tea” spices to make this already delicious and healthy dish more delicious and more healthy:

You will need

  • 1 cup wholegrain rice (a medium-length grain is best for the optimal amount of starch to make this creamy but not sticky)
  • 1½ cups milk (we recommend almond milk, but any milk will work)
  • 1 cup full fat coconut milk
  • 1 cup water
  • 4 Medjool dates, soaked in hot water for 5 minutes, drained, and chopped
  • 2 tbsp almond butter
  • 1 tbsp maple syrup (omit if you prefer less sweetness)
  • 1 tbsp chia seeds
  • 2 tsp ground sweet cinnamon
  • 1 tsp ground ginger
  • 1 tsp vanilla extract
  • ½ tsp ground cardamom
  • ½ tsp ground nutmeg
  • ½ ground cloves
  • Optional garnish: berries (your preference what kind)

Method

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

1) Add all of the ingredients except the berries into the cooking vessel* you’re going to use, and stir thoroughly.

*There are several options here and they will take different durations:

  • Pressure cooker: 10 minutes at high pressure (we recommend, if available)
  • Rice cooker: 25 minutes or thereabouts (we recommend only if the above or below aren’t viable options for you)
  • Slow cooker: 3 hours or thereabouts, but you can leave it for 4 if you’re busy (we recommend if you want to “set it and forget it” and have the time; it’s very hard to mess this one up unless you go to extremes)

Options that we don’t recommend:

  • Saucepan: highly variable and you’re going to have to watch and stir it (we don’t recommend this unless the other options aren’t available)
  • Oven: highly variable and you’re going to have to check it frequently (we don’t recommend this unless the other options aren’t available)

2) Cook, using the method you selected from the list.

3) Get ready to serve. Depending on the method, they may be some extra liquid at the top; this can just be stirred into the rest and it will take on the same consistency.

4) Serve in bowls, with a berry garnish if desired:

Enjoy!

Want to learn more?

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

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  • How To Grow In Comfort

    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 Grow (Without Leaving Your Comfort Zone)

    “You have to get out of your comfort zone!” we are told, from cradle to grave.

    When we are young, we are advised (or sometimes more forcefully instructed!) that we have to try new things. In our middle age, we are expected to be the world’s greatest go-getters, afraid of nothing and always pushing limits. And when we are old, people bid us “don’t be such a dinosaur”.

    It is assumed, unquestioned, that growth can only occur through hardship and discomfort.

    But what if that’s a discomforting lie?

    Butler (2023) posited an idea: “We never achieve success faster and with less effort than when we are in our comfort zone”

    Her words are an obvious callback to the ideas of Csikszentmihalyi (1970) in the sense of “flow”, in the sense in which that word is used in psychology.

    Flow is: when a person is in a state of energized focus, full involvement, and enjoyment of an activity.

    As a necessary truth (i.e: a function of syllogistic logic), the conditions of “in a state of flow” and “outside of one’s comfort zone” cannot overlap.

    From there, we can further deduce (again by simple logic) that if flow can be found, and/but cannot be found outside of the comfort zone, then flow can only be found within the comfort zone.

    That is indeed comforting, but what about growth?

    Imagine you’ve never gone camping in your life, but you want to get outside of your comfort zone, and now’s the time to do it. So, you check out some maps of the Yukon, purchase some camping gear, and off you go into the wilderness. In the event that you survive to report it, you will indeed be able to say “it was not comfortable”.

    But, did growth occur? Maybe, but… it’s a folly to say “what doesn’t kill us makes us stronger” as a reason to pursue such things. Firstly, there’s a high chance it may kill us. Secondly, what doesn’t kill us often leaves us incredibly weakened and vulnerable.

    When Hannibal famously took his large army of mostly African mercenaries across the Alps during winter to march on Rome from the other side, he lost most of his men on the way, before proceeding to terrorize Northern Italy convincingly with the small remainder. But! Their hard experience hadn’t made them stronger; it had just removed the weaker soldiers, making the resultant formations harder to break.

    All this to say, please do not inflict hardship and discomfort and danger in the hopes it’ll make you stronger; it will probably do the opposite.

    But…

    If, instead of wilderness trekking in the Yukon…

    • You start off with a camper van holiday, then you’ll be taking a fair amount of your comfort with you. In effect, you will be stretching and expanding your comfort zone without leaving it.
    • Then maybe another year you might try camping in a tent on a well-catered camping site.
    • Later, you might try “roughing it” at a much less well-catered camping site.
    • And so on.

    Congratulations, you have tried new things and undergone growth, taking your comfort zone with you all the way!

    This is more than just “easing yourself into” something

    It really is about taking your comfort with you too. If you want to take up running, don’t ask “how can I run just a little bit first” or “how can I make it easier” (well, feel free to ask those things too, but) ask yourself: how can I bring my comfort with me? Comfortable shoes, perhaps, an ergonomic water bottle, shade for your head, maybe.

    ❝Any fool can rough it, but a good soldier can make himself comfortable in any circumstances❞

    ~ British Army maxim

    This goes for more than just physical stuff, too

    If you want to learn a new skill, the initial learning curve can be anxiety-inducing, especially if you are taking a course and worried about keeping up or “not being good enough”.

    So, “secretly” study in advance, at your leisure, get yourself a head start. Find a degree of comfort in what you’ve learned so far, and then bring that comfort with you into your entry-level course that is now less intimidating.

    Discomfort isn’t a badge of honor (and impedes growth)

    Take that extra rest stop on the highway. Bring your favorite coffee with you. Use that walking stick, if it helps.

    Whatever it takes to bring your comfort with you, bring it.

    Trust us, you’ll get further that way.

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  • The Best Menopause Advice You Don’t Want To Hear About

    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.

    Nutritionist and perimenopause coach Claudia Canu, whom we’ve featured before in our Expert Insights segment, has advice:

    Here’s to good health

    When it comes to alcohol, the advice is: don’t.

    Or at least, cut back, and manage the effects by ensuring good hydration, having an “alcohol curfew” and so forth.

    What’s the relation to menopause? Well, alcohol’s not good for anyone at any time of life, but there are some special considerations when it comes to alcohol and estrogenic hormonal health:

    • The liver works hard to process the alcohol as a matter of urgency, delaying estrogen processing, which can increase the risk of breast and uterine cancer.
    • Alcohol has no positive health effects and is also linked to higher risks of breast and colorectal cancer.
    • Alcohol can also trigger some menopausal symptoms, such as night sweats and hot flashes. So, maybe reaching for that “cooling drink” isn’t the remedy it might seem.
    • During menopause, the body becomes more insulin-resistant, making it more susceptible to blood sugar spikes caused by alcohol. Also not good.

    Common reasons women turn to alcohol include stress, frustration, the need for reward, and social pressure, and all of these can be heightened when undergoing hormonal changes. Yet, alcohol will ultimately only worsen each of those things.

    For more on the science of some of the above, plus tips on how to make positive changes with minimum discomfort, enjoy:

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    Take care!

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  • 5 Things You Can Change About Your Personality (But: Should 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.

    There are many personality-typing systems that, with varying degrees of validity*, aim to describe a person’s personality.

    *and often pseudoscience:

    • sometimes obviously so like astrology
    • sometimes dressed up in clinical words like the Meyers-Briggs
    • sometimes openly, per “this is not science but you may find it useful to frame things this way”, like the Enneagram

    There is currently one kind of personality-typing system (with some minor variations) that is used in the actual field of clinical psychology, specifically under the umbrella of “trait theory”, and that is…

    The “Big Five” personality traits

    Also called the OCEAN or CANOE model, based on its 5 components:

    • openness to experience: inventive/curious rather than consistent/cautious
    • conscientiousness: efficient/organized rather than extravagant/careless
    • extroversion: outgoing/energetic rather than solitary/reserved
    • agreeableness: friendly/compassionate rather than critical/judgmental
    • neuroticism: sensitive/nervous rather than resilient/confident

    The latter (neuroticism) is not to be confused with neurosis, which is very different and beyond the scope of today’s article.

    Note that some of these seem more positive/negative than others at a glance, but really, any of these could be a virtue or a vice depending on specifics or extremity.

    For scientific reference, here’s an example paper:

    The Big Five Personality Factors and Personal Values

    Quick self-assessment

    There are of course many lengthy questionnaires for this, but in the interests of expediency:

    Take a moment to rate yourself as honestly as you can, on a scale of 1–10, for each of those components, with 10 being highest for the named trait.

    For example, this writer gives herself: O7, C6, E3, A8, N2 (in other words I’d say I’m fairly open, moderately conscientious, on the reserved side, quite agreeable, and quite resilient)

    Now, put your rating aside (in your phone’s notes app is fine, if you hadn’t written it down already) and forget about it for the moment, because we want you to do the next exercise from scratch.

    Who would you be, at your best?

    Now imagine your perfect idealized self, the best you could ever be, with no constraints.

    Take a moment to rate your idealized self’s personality, on a scale of 1–10, for each of those components, with 10 being highest for the named trait.

    For example, this writer picks: O9, C10, E5, A8, N1.

    Maybe this, or maybe your own idealized self’s personality, will surprise you. That some traits might already be perfect for you already; others might just be nudged a little here or there; maybe there’s some big change you’d like. Chances are you didn’t go for a string of 10s or 1s (though if you did, you do you; there are no wrong answers here as this one is about your preferences).

    We become who we practice being

    There are some aspects of personality that can naturally change with age. For example:

    • confidence/resilience will usually gradually increase with age due to life experience (politely overlook teenagers’ bravado; they are usually a bundle of nerves inside, resulting in the overcompensatory displays of confidence)
    • openness to experience may decrease with age, as we can get into a rut of thinking/acting a certain way, and/or simply consciously decide that our position on something is already complete and does not need revision.

    But, we can decide for ourselves how to nudge our “Big Five” traits, for example:

    1. We can make a point of seeking out new experiences, and considering new ideas, or develop strategies for reining ourselves in
    2. We can use systems to improve our organization, or go out of our way to introduce a little well-placed chaos
    3. We can “put ourselves out there” socially, or make the decision to decline more social invitations because we simply don’t want to
    4. We can make a habit of thinking kindly of others and ourselves, or we can consciously detach ourselves and look on the cynical side more
    5. We can build on our strengths and eliminate our weaknesses, or lean into uncomfortable emotions

    Some of those may provoke a “why would anyone want to…?” response, but the truth is we are all different. An artist and a police officer may have very different goals for who they want to be as a person, for example.

    Interventions to change personality can and do work:

    A systematic review of personality trait change through intervention

    There are many ways to go about “being the change we want to see” in ourselves, and yes there can be a degree of “fake it until you make it” if that works for you, but it doesn’t have to be so. It can also simply be a matter of setting yourself reminders about the things that are most important to you.

    Writer’s example: pinned above my digital workspace I have a note from my late beloved, written just under a week before death. The final line reads, “keep being the good person that you are” (on a human level, the whole note is uplifting and soothing to me and makes me smile and remember the love we shared; or to put it in clinical terms, it promotes high agreeableness, low neuroticism).

    Other examples could be a daily practice of gratitude (promotes lower neuroticism), or going out of your way to speak to your neighbors (promotes higher extraversion), signing up for a new educational course (promotes higher openness) or downloading a budgeting app (promotes higher conscientiousness).

    In short: be the person you want to be, and be that person deliberately, because you can.

    Some resources that may help for each of the 5 traits:

    1. Curiosity Kills The Neurodegeneration
    2. How (And Why) To Train Your Pre-Frontal Cortex
    3. How To Beat Loneliness & Isolation
    4. Optimism Seriously Increases Longevity!
    5. Building Psychological Resilience (Without Undue Hardship)

    Take care!

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  • “Why Does It Hurt When I Have Sex?” (And What To Do About It)

    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.

    This is one that affects mostly women, with 43% of American women reporting such issues at some point. There’s a distribution curve to this, with higher incidence in younger and older women; younger while first figuring things out, and older with menopause-related body changes. But, it can happen at any time (and often not for obvious reasons!), so here’s what OB/GYN Dr. Jennifer Lincoln advises:

    Many possibilities, but easily narrowed down

    Common causes include:

    • vaginal dryness, which itself can have many causes (half of which are “low estrogen levels” for various different reasons)
    • muscular issues, which can be in response to anxiety, pain, and occur as a result of pelvic floor muscle tightening
    • vulvar issues, ranging from skin disorders (e.g. lichen sclerosis or lichen planus) to nerve disorders (e.g. vestibulitis or vestibulodynia)
    • uterine issues, including endometriosis, fibroids, or scar tissue if you had a surgery
    • infections, of the STI variety, but bear in mind that some STIs such as herpes do not necessarily require direct sexual contact per se, and yeast infections definitely don’t. Some STIs are more serious than others, so getting things checked out is a good idea (don’t worry, clinics are discreet about this sort of thing)
    • bowel issues, notwithstanding that we have been talking about vaginal sex here, it can’t be happy if its anatomical neighbors aren’t happy—so things like IBS, Crohn’s, or even just constipation, aren’t irrelevant
    • trauma, of various kinds, affecting sexual experiences

    That’s a lot of possibilities, so if there’s not something standing out as “yes, now that you mention it, it’s obviously that”, Dr. Lincoln recommends a full health evaluation and examination of medical history, as well as a targeted physical exam. That may not be fun, but at least, once it’s done, it’s done.

    Treatments vary depending on the cause, of course, and there are many kinds of physical and psychological therapies, as well as surgeries for the uterine issues we mentioned.

    Happily, many of the above things can be addressed with simpler and less invasive methods, including learning more about the relevant anatomy and physiology and how to use it (be not ashamed; most people never got meaningful education about this!)*, vulvar skin care (“gentle” is the watchword here), the difference a good lube can make, and estrogen supplementation—which if you’re not up for general HRT, can be a topical estrogen cream that alleviates sexual function issues without raising blood serum estradiol levels.

    *10almonds tip: check out the recommended book “Come As You Are” in our links below; it has 400 pages of stuff most people never knew about anatomy and physiology down there; you can thank us later!

    Meanwhile, for more on each of these, enjoy:

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    Want to learn more?

    You might also like to read:

    Take care!

    Don’t Forget…

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  • Are You Making This Alcohol Mistake?

    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 famous “small glass of red per day” is, as is quite well-established now in science, but not so much in popular culture, known to be not a good idea.

    What most people don’t know

    Rethinking “One Drink a Day”:

    • Outdated beliefs and flawed studies:
      • The idea that “one drink a day is healthy” stems from flawed associative studies that included…
        • unhealthy former heavy drinkers in the zero-drinks category, and
        • healthy older individuals who continued light drinking due to good health, not because alcohol contributed to it, in the drinkers category
      • In other words, they looked at former alcoholics whose health was ruined by drinking and said “aha, non-drinkers have bad health”, and looked at the survivors of survivorship bias and said “aha, light drinking is the key to good health”. Which of course is terrible science propped up by terrible abuse of statistics propped up by shoddy methodology.
    • New research findings:
      • A 2022 UK Biobank Study showed that even one drink a day leads to brain shrinkage, neuron death, and cognitive decline.
      • Another study on CVD disproved the notion that light drinking benefits heart health once confounding variables were removed.
      • There are plenty more, and at 10almonds we’ve done a main feature about it, but for now, you get the idea.

    Some other things you should know:

    Ethanol and acetaldehyde damage neurons responsible for impulse control, judgment, motor coordination, and memory formation, leading to cognitive decline. The feeling of being drunk results from the suppression and damage of these neurons. But while the drunk feeling wears off, the damage to neurons does not.

    Alcohol causes cumulative DNA damage in neurons, accelerates brain aging, and prevents the formation of new neurons, similar to a slow, gradual stroke.

    Broader Health Impacts of Alcohol

    We’ve said it before, and we’ll say it again: alcohol is bad for pretty much everything.

    Here are some examples mentioned in the video:

    • Neurodegenerative diseases: heavy drinking increases the risk of Alzheimer’s, particularly in those genetically predisposed.
    • Sleep disruption: alcohol reduces deep, restful sleep and hampers the brain’s natural detox process overnight, contributing to morning grogginess.
    • Inflammation and immune suppression: alcohol increases inflammation, exacerbates autoimmune diseases (like psoriasis and arthritis), and weakens immune function.
    • Cancer risk: alcohol is classified as a Group 1 carcinogen by the International Agency for Research on Cancer, linked to various cancers, especially breast cancer. Even light drinking increases breast cancer risk.
    • Hormonal imbalances: in women, alcohol heightens PMS symptoms, reduces fertility, and increases testosterone. In men, it lowers sperm quality and disrupts hormones.

    For more on all of these and more, enjoy:

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    Want to learn more?

    You might also like to read:

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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  • Overcome Front-Of-Hip Pain

    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. Alyssa Kuhn, physiotherapist, demonstrates how:

    One, two, three…

    One kind of pain affects a lot of related things: hip pain has an impact on everything that’s connected to the pelvis, which is basically the rest of the body, but especially the spine itself. For this reason, it’s critical to keep it in as good condition as possible.

    Two primary causes of hip stiffness and pain:

    • Anterior pelvic tilt due to posture, weight distribution, or pain. This tightens the front muscles and weakens the back muscles.
    • Prolonged sitting, which tightens the hip muscles due to inactivity.

    Three exercises are recommended by Dr. Kuhn to relieve pain and stiffness:

    • Bridge exercise:
      • Lie on a firm surface with your knees bent.
      • Push through your feet, engage your hamstrings, and flatten your lower back.
      • Hold for 3–5 seconds, relax, and repeat (10–20 reps).
    • Wall exercise with arms:
      • Stand with your lower back against the wall, feet a step away.
      • Tilt your hips backwards, keeping your lower back in contact with the wall.
      • Alternate lifting one arm at a time while maintaining back contact with the wall (10–20 reps).
    • Wall exercise with legs:
      • Same stance as the previous exercise but wider now.
      • Lift one heel at a time while keeping your hips stable and your back against the wall.
      • Practice for 30–60 seconds, maintaining good form.

    As ever, consistency is key for long-term relief. Dr. Kuhn recommends doing these regularly, especially before any expected periods of prolonged sitting (e.g. at desk, or driving, etc). And of course, do try to reduce, or at least break up, those sitting marathons if you can.

    For more on all of this plus visual demonstrations, enjoy:

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    Want to learn more?

    You might also like to read:

    How To Stop Pain Spreading

    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

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