Chili Chestnut, Sweet Apricot, & Whipped Feta Toasts

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This is a delightful breakfast or light lunch option, full of gut-healthy ingredients and a fair list of healthy polyphenols too.

You will need

  • ½ baguette, sliced into ½” slices; if making your own, feel free to use our Delicious Quinoa Avocado Bread recipe. If buying shop-bought, a sourdough baguette will likely be the healthiest option, and tasty too.
  • 4 oz feta cheese; if you are vegan, a plant-based version will work in culinary terms, but will have a different (less gut-healthy) nutritional profile, as plant-based cheeses generally use a lot of coconut oil and potato starch, and are not actually fermented.
  • 1 tbsp yogurt; your preference what kind; live-cultured with minimal additives is of course best—and this time, plant-based is also just as good, healthwise, since they are fermented and contain more or less the same beneficial bacteria, and have a good macro profile too.
  • 4 oz precooked chestnuts, finely chopped
  • 6 dried apricots, finely chopped
  • ¼ bulb garlic, grated
  • 2 tsp harissa paste
  • 1 tsp black pepper, coarse ground
  • ¼ tsp MSG or ½ tsp low-sodium salt
  • Extra virgin olive oil, for frying
  • Optional garnish: finely chopped chives

Method

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

1) Combine the feta and yogurt in a small, high-speed blender and process into a smooth purée. If it isn’t working, add 1 tbsp kettle-hot water and try again.

2) Heat the oil in a skillet over a medium heat; add the garlic and when it starts to turn golden, add the chestnuts and harissa, as well as the black pepper and MSG/salt. Stir for about 2 minutes, and then stir in the apricots and take it off the heat.

3) Toast the baguette slices under the grill. If you’re feeling bold about the multitasking, you can start this while still doing the previous step, for optimal timing. If not, simply doing it in the order presented is fine.

4) Assemble: spread the whipped feta over the toast; add the apricot-chestnut mixture, followed by the finely chopped chives if using, and serve immediately:

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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Recommended

  • Gut-Healthy Sunset Soup
  • Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
    Why You’re Probably Not Getting Enough Fiber (And How To Increase Intake). The recommended daily fiber intake ranges from 25-40g. Swap meat for lentils, beans, or chickpeas, choose wholewheat over white, and opt for fruits, nuts, and non-starchy vegetables.

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  • Cure – by Dr. Jo Marchant

    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 subtitle here, “a journey into the science of mind over body”, prompts an immediate question: is this book actually about science?

    And yes, yes it is. It’s not about “positive energy” or “tapping into your divine essence” or anysuch. It’s about science, and scientific studies.

    The author’s PhD is in genetics and medical microbiology, not metaphysics or something.

    For those of us who read a lot of clinical studies about a lot of things (hi, regular researcher/writer here), we’re very used to placebo being used as a control in medical science.

    “This drug performed no better than placebo” is generally considered a disappointing statement… But what if the placebo was already having a profound effect? Shouldn’t that be worthy of note too?

    Dr. Marchant looks at more than just drugs, though, and also looks into the science (complete with EEGs and such) of hypnosis and virtual reality.

    The writing style here is very accessible without skimping on science. This is to be expected; Dr. Marchant also has an MSc in science communication, and spent a time as senior editor of New Scientist magazine.

    This isn’t a how-to book, but there are some practical takeaways too, specific things we can do to augment (or avoid sabotaging) any medications we take, for example.

    Bottom line: placebo effect (and its evil twin, the nocebo effect) has a profound impact on all of us whether we want it or not, so we might as well learn about how it works and how to leverage it. This book gives a very good, hard science grounding.

    Click here to check out “Cure” and get the most out of whatever you take (or do) for your health!

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  • As Nuns Disappear, Many Catholic Hospitals Look More Like Megacorporations

    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.

    ST. LOUIS — Inside the more than 600 Catholic hospitals across the country, not a single nun can be found occupying a chief executive suite, according to the Catholic Health Association.

    Nuns founded and led those hospitals in a mission to treat sick and poor people, but some were also shrewd business leaders. Sister Irene Kraus, a former chief executive of Daughters of Charity National Health System, was famous for coining the phrase “no margin, no mission.” It means hospitals must succeed — generating enough revenue to exceed expenses — to fulfill their original mission.

    The Catholic Church still governs the care that can be delivered to millions in those hospitals each year, using religious directives to ban abortions and limit contraceptives, in vitro fertilization, and medical aid in dying.

    But over time, that focus on margins led the hospitals to transform into behemoths that operate for-profit subsidiaries and pay their executives millions, according to hospital tax filings. These institutions, some of which are for-profit companies, now look more like other megacorporations than like the charities for the destitute of yesteryear.

    The absence of nuns in the top roles raises the question, said M. Therese Lysaught, a Catholic moral theologist and professor at Loyola University Chicago: “What does it mean to be a Catholic hospital when the enterprise has been so deeply commodified?”

    The St. Louis area serves as the de facto capital of Catholic hospital systems. Three of the largest are headquartered here, along with the Catholic hospital lobbying arm. Catholicism is deeply rooted in the region’s culture. During Pope John Paul II’s only U.S. stop in 1999, he led Mass downtown in a packed stadium of more than 100,000 people.

    For a quarter century, Sister Mary Jean Ryan led SSM Health, one of those giant systems centered on St. Louis. Now retired, the 86-year-old said she was one of the last nuns in the nation to lead a Catholic hospital system.

    Ryan grew up Catholic in Wisconsin and joined a convent while in nursing school in the 1960s, surprising her family. She admired the nuns she worked alongside and felt they were living out a higher purpose.

    “They were very impressive,” she said. “Not that I necessarily liked all of them.”

    Indeed, the nuns running hospitals defied the simplistic image often ascribed to them, wrote John Fialka in his book “Sisters: Catholic Nuns and the Making of America.”

    “Their contributions to American culture are not small,” he wrote. “Ambitious women who had the skills and the stamina to build and run large institutions found the convent to be the first and, for a long time, the only outlet for their talents.”

    This was certainly true for Ryan, who climbed the ranks, working her way from nurse to chief executive of SSM Health, which today has hospitals in Illinois, Missouri, Oklahoma, and Wisconsin.

    The system was founded more than a century ago when five German nuns arrived in St. Louis with $5. Smallpox swept through the city and the Sisters of St. Mary walked the streets offering free care to the sick.

    Their early foray grew into one of the largest Catholic health systems in the country, with annual revenue exceeding $10 billion, according to its 2023 audited financial report. SSM Health treats patients in 23 hospitals and co-owns a for-profit pharmacy benefit manager, Navitus, that coordinates prescriptions for 14 million people.

    But Ryan, like many nuns in leadership roles in recent decades, found herself confronted with an existential crisis. As fewer women became nuns, she had to ensure the system’s future without them.

    When Ron Levy, who is Jewish, started at SSM as an administrator, he declined to lead a prayer in a meeting, Ryan recounted in her book, “On Becoming Exceptional.”

    “Ron, I’m not asking you to be Catholic,” she recalled telling him. “And I know you’ve only been here two weeks. So, if you’d like to make it three, I suggest you be prepared to pray the next time you’re asked.”

    Levy went on to serve SSM for more than 30 years — praying from then on, Ryan wrote.

    In Catholic hospitals, meetings are still likely to start with a prayer. Crucifixes often adorn buildings and patient rooms. Mission statements on the walls of SSM facilities remind patients: “We reveal the healing presence of God.”

    Above all else, the Catholic faith calls on its hospitals to treat everyone regardless of race, religion, or ability to pay, said Diarmuid Rooney, a vice president of the Catholic Health Association. No nuns run the trade group’s member hospitals, according to the lobbying group. But the mission that compelled the nuns is “what compels us now,” Rooney said. “It’s not just words on a wall.”

    The Catholic Health Association urges its hospitals to evaluate themselves every three years on whether they’re living up to Catholic teachings. It created a tool that weighs seven criteria, including how a hospital acts as an extension of the church and cares for poor and marginalized patients.

    “We’re not relying on hearsay that the Catholic identity is alive and well in our facilities and hospitals,” Rooney said. “We can actually see on a scale where they are at.”

    The association does not share the results with the public.

    At SSM Health, “our Catholic identity is deeply and structurally ingrained” even with no nun at the helm, spokesperson Patrick Kampert said. The system reports to two boards. One functions as a typical business board of directors while the other ensures the system abides by the rules of the Catholic Church. The church requires the majority of that nine-member board to be Catholic. Three nuns currently serve on it; one is the chair.

    Separately, SSM also is required to file an annual report with the Vatican detailing the ways, Kampert said, “we deepen our Catholic identity and further the healing ministry of Jesus.” SSM declined to provide copies of those reports.

    From a business perspective, though, it’s hard to distinguish a Catholic hospital system like SSM from a secular one, said Ruth Hollenbeck, a former Anthem insurance executive who retired in 2018 after negotiating Missouri hospital contracts. In the contracts, she said, the difference amounted to a single paragraph stating that Catholic hospitals wouldn’t do anything contrary to the church’s directives.

    To retain tax-exempt status under Internal Revenue Service rules, all nonprofit hospitals must provide a “benefit” to their communities such as free or reduced-price care for patients with low incomes. But the IRS provides a broad definition of what constitutes a community benefit, which gives hospitals wide latitude to justify not needing to pay taxes.

    On average, the nation’s nonprofit hospitals reported that 15.5% of their total annual expenses were for community benefits in 2020, the latest figure available from the American Hospital Association.

    SSM Health, including all of its subsidiaries, spent proportionately far less than the association’s average for individual hospitals, allocating roughly the same share of its annual expenses to community efforts over three years: 5.1% in 2020, 4.5% in 2021, and 4.9% in 2022, according to a KFF Health News analysis of its most recent publicly available IRS filings and audited financial statements.

    A separate analysis from the Lown Institute think tank placed five Catholic systems — including the St. Louis region’s Ascension — on its list of the 10 health systems with the largest “fair share” deficits, which means receiving more in tax breaks than what they spent on the community. And Lown said three St. Louis-area Catholic health systems — Ascension, SSM Health, and Mercy — had fair share deficits of $614 million, $235 million, and $92 million, respectively, in the 2021 fiscal year.

    Ascension, Mercy, and SSM disputed Lown’s methodology, arguing it doesn’t take into account the gap between the payments they receive for Medicaid patients and the cost of delivering their care. The IRS filings do.

    But, Kampert said, many of the benefits SSM provides aren’t reflected in its IRS filings either. The forms reflect “very simplistic calculations” and do not accurately represent the health system’s true impact on the community, he said.

    Today, SSM Health is led by longtime business executive Laura Kaiser. Her compensation in 2022 totaled $8.4 million, including deferred payments, according to its IRS filing. Kampert defended the amount as necessary “to retain and attract the most qualified” candidate.

    By contrast, SSM never paid Ryan a salary, giving instead an annual contribution to her convent of less than $2 million a year, according to some tax filings from her long tenure. “I didn’t join the convent to earn money,” Ryan said.

    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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  • Wheat Belly, Revised & Expanded Edition – by Dr. William Davis

    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 review pertains to the 2019 edition of the book, not the 2011 original, which will not have had all of the same research.

    We are told, by scientific consensus, to enjoy plenty of whole grains as part of our diet. So, what does cardiologist Dr. William Davis have against wheat?

    Firstly, not all grains are interchangeable, and wheat—in particular, modern strains of wheat—cannot be described as the same as the wheat of times past.

    While this book does touch on the gluten aspect (and Celiac disease), and notes that modern wheat has a much higher gluten content than older strains, most of this book is about other harms that wheat can do to us.

    Dr. Davis explores and explains the metabolic implications of wheat’s unique properties on organs such as our pancreas, liver, heart, and brain.

    The book does also have recipes and meal plans, though in this reviewer’s opinion they were a little superfluous. Wheat is not hard to cut out unless you are living in a food desert or are experiencing food poverty, in which case, those recipes and meal plans would also not help.

    Bottom line: this book, filled with plenty of actual science, makes a strong case against wheat, and again, mostly for reasons other than its gluten content. You might want to cut yours down!

    Click here to check out Wheat Belly, and see if skipping the wheat could be good for you!

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Related Posts

  • Gut-Healthy Sunset Soup
  • Lime-Charred Cauliflower Popcorn

    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.

    Called “popcorn” for its appearance and tasty-snackness, this one otherwise bears little relation to the usual movie theater snack, and it’s both tastier and healthier. All that said, it can be eaten on its own as a snack (even with a movie, if you so wish), or served as one part of a many-dish banquet, or (this writer’s favorite) as a delicious appetizer that also puts down a healthy bed of fiber ready for the main course to follow it.

    You will need

    • 1 cauliflower, cut into small (popcorn-sized) florets
    • 2 tbsp extra virgin olive oil
    • 1 tbsp lime pickle
    • 1 tsp cumin seeds
    • 1 tsp smoked paprika
    • 1 tsp chili flakes
    • 1 tsp black pepper, coarse ground
    • ½ tsp ground turmeric

    Method

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

    1) Preheat your oven as hot as it will go

    2) Mix all the ingredients in a small bowl except the cauliflower, to form a marinade

    3) Drizzle the marinade over the cauliflower in a larger bowl (i.e. big enough for the cauliflower), and mix well until the cauliflower is entirely, or at least almost entirely, coated. Yes, it’s not a lot of marinade but unless you picked a truly huge cauliflower, the proportions we gave will be enough, and you want the end result to be crisp, not dripping.

    4) Spread the marinaded cauliflower florets out on a baking tray lined with baking paper. Put it in the oven on the middle shelf, so it doesn’t cook unevenly, but keeping the temperature as high as it goes.

    5) When it is charred and crispy golden, it’s done—this should take about 20 minutes, but we’ll say ±5 minutes depending on your oven, so do check on it periodically—and time to serve (it is best enjoyed warm).

    Enjoy!

    Want to learn more?

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

    Take care!

    Don’t Forget…

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  • Ketogenic Diet: Burning Fat Or Burning Out?

    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.

    In Wednesday’s newsletter, we asked you for your opinion of the keto diet, and got the above-depicted, below-described set of responses:

    • About 45% said “It has its benefits, but they don’t outweigh the risks”
    • About 31% said “It is a good, evidence-based way to lose weight, be energized, and live healthily”
    • About 24% said “It is a woeful fad diet and a fast-track to ruining one’s overall health”

    So what does the science say?

    First, what is the ketogenic diet?

    There are two different stories here:

    • Per science, it’s a medical diet designed to help treat refractory epilepsy in children.
    • Per popular lore, it’s an energizing weight loss diet for Instagrammers and YouTubers.

    Can it be both? The answer is: yes, but with some serious caveats, which we’ll cover over the course of today’s feature.

    The ketogenic diet works by forcing the body to burn fat for energy: True or False?

    True! This is why it helps for children with refractory epilepsy. By starving the body (including the brain) of glucose, the liver must convert fat into fatty acids and ketones, which latter the brain (and indeed the rest of the body) can now use for energy instead of glucose, thus avoiding one of the the main triggers of refractory epilepsy in children.

    See: The Ketogenic Diet: One Decade Later | Pediatrics

    Even the pediatric epilepsy studies, however, conclude it does have unwanted side effects, such as kidney stones, constipation, high cholesterol, and acidosis:

    Source: Dietary Therapies for Epilepsy

    The ketogenic diet is good for weight loss: True or False?

    True! Insofar as it does cause weight loss, often rapidly. Of course, so do diarrhea and vomiting, but these are not usually held to be healthy methods of weight loss. As for keto, a team of researchers recently concluded:

    ❝As obesity rates in the populace keep rising, dietary fads such as the ketogenic diet are gaining traction.

    Although they could help with weight loss, this study had a notable observation of severe hypercholesterolemia and increased risk of atherosclerotic cardiovascular disease among the ketogenic diet participants.❞

    ~ Dr. Shadan Khdher et al.

    Read in full: The Significant Impact of High-Fat, Low-Carbohydrate Ketogenic Diet on Serum Lipid Profile and Atherosclerotic Cardiovascular Disease Risk in Overweight and Obese Adults

    On which note…

    The ketogenic diet is bad for the heart: True or False?

    True! As Dr. Joanna Popiolek-Kalisz concluded recently:

    ❝In terms of cardiovascular mortality, the low-carb pattern is more beneficial than very low-carbohydrate (including the ketogenic diet). There is still scarce evidence comparing ketogenic to the Mediterranean diet.

    Other safety concerns in cardiovascular patients such as adverse events related to ketosis, fat-free mass loss, or potential pharmacological interactions should be also taken into consideration in future research.❞

    ~ Dr. Joanna Popiolek-Kalisz

    Read in full: Ketogenic diet and cardiovascular risk: state of the art review

    The ketogenic diet is good for short-term weight loss, but not long-term maintenance: True or False?

    True! Again, insofar as it works in the short term. It’s not the healthiest way to lose weight and we don’t recommend it, but it did does indeed precipitate short-term weight loss. Those benefits are not typically observed for longer than a short time, though, as the above-linked paper mentions:

    ❝The ketogenic diet does not fulfill the criteria of a healthy diet. It presents the potential for rapid short-term reduction of body mass, triglycerides level, Hb1Ac, and blood pressure.

    Its efficacy for weight loss and the above-mentioned metabolic changes is not significant in long-term observations.❞

    ~ Ibid.

    The ketogenic diet is a good, evidence-based way to lose weight, be energized, and live healthily: True or False?

    False, simply, as you may have gathered from the above, but we’ve barely scratched the surface in terms of the risks.

    That said, as mentioned, it will induce short-term weight loss, and as for being energized, typically there is a slump-spike-slump in energy:

    1. At first, the body is running out of glucose, and so naturally feels weak and tired.
    2. Next, the body enters ketosis, and so feels energized and enlivened ← this is the part where the popular enthusiastic reviews come from
    3. Then, the body starts experiencing all the longer-term problems associated with lacking carbohydrates and having an overabundance of fat, so becomes gradually more sick and tired.

    Because of this, the signs of symptoms of being in ketosis (aside from: measurably increased ketones in blood, breath, and urine) are listed as:

    • Bad breath
    • Weight loss
    • Appetite loss
    • Increased focus and energy
    • Increased fatigue and irritability
    • Digestive issues
    • Insomnia

    The slump-spike-slump we mentioned is the reason for the seemingly contradictory symptoms of increased energy and increased fatigue—you get one and then the other.

    Here’s a small but illustrative study, made clearer by its participants being a demographic whose energy levels are most strongly affected by dietary factors:

    The glycaemic benefits of a very-low-carbohydrate ketogenic diet in adults with Type 1 diabetes mellitus may be opposed by increased hypoglycaemia risk and dyslipidaemia

    The ketogenic diet is a woeful fad diet and a fast-track to ruining one’s overall health: True or False?

    True, subjectively in the first part, as it’s a little harsher than we usually go for in tone, though it has been called a fad diet in scientific literature. The latter part (ruining one’s overall health) is observably true.

    One major problem is incidental-but-serious, which is that a low-carb diet is typically a de facto low-fiber diet, which is naturally bad for the gut and heart.

    Other things are more specific to the keto diet, such as the problems with the kidneys:

    The Relationship between Modern Fad Diets and Kidney Stone Disease: A Systematic Review of Literature

    However, kidney stones aren’t the worst of the problems:

    Is Losing Weight Worth Losing Your Kidney: Keto Diet Resulting in Renal Failure

    We’re running out of space and the risks associated with the keto diet are many, but for example even in the short term, it already increases osteoporosis risk:

    ❝Markers of bone modeling/remodeling were impaired after short-term low-carbohydrate high-fat diet, and only one marker of resorption recovered after acute carbohydrate restoration❞

    ~ Dr. Ida Heikura et al.

    A Short-Term Ketogenic Diet Impairs Markers of Bone Health in Response to Exercise

    Want a healthier diet?

    We recommend the Mediterranean diet.

    See also: Four Ways To Upgrade The Mediterranean

    (the above is about keeping to the Mediterranean diet, while tweaking one’s choices within it for a specific extra health focus such as an anti-inflammatory upgrade, a heart-healthy upgrade, a gut-healthy upgrade, and a brain-healthy upgrade)

    Enjoy!

    Don’t Forget…

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  • Upgrade Your Life – by Pat Divilly

    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.

    Pat Divilly takes us through the steps to establish what it is we want out of life, adopt daily habits of success, build our self-esteem and confidence, and pursue what’s actually fulfilling, whatever that is for us as individuals.

    The general layout of the book is: first, figuring out where you genuinely want to go (not just where people expect you to want to go!), and then seeing about what things you can change, first small and then larger, to get there.

    The scope of the book covers work life and personal life, and treats them both as something where you can optimize how things work for you, and those around you. All in all, unless your life is literally perfect in every way imaginable, there’s probably something in this book that will help you to, indeed, “upgrade your life”. And who wouldn’t want that?

    Carpe Librum! Get your copy of Upgrade Your Life today!

    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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