Antidepressants: Personalization Is Key!
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Antidepressants: Personalization Is Key!
Yesterday, we asked you for your opinions on antidepressants, and got the above-depicted, below-described, set of responses:
- Just over half of respondents said “They clearly help people, but should not be undertaken lightly”
- Just over a fifth of respondents said “They may help some people, but the side effects are alarming”
- Just under a sixth of respondents said “They’re a great way to correct an imbalance of neurochemicals”
- Four respondents said “They are no better than placebo, and are more likely to harm”
- Two respondents said “They merely mask the problem, and thus don’t really help”
So what does the science say?
❝They are no better than placebo, and are more likely to harm? True or False?❞
True or False depending on who you are and what you’re taking. Different antidepressants can work on many different systems with different mechanisms of action. This means if and only if you’re not taking the “right” antidepressant for you, then yes, you will get only placebo benefits:
- Placebo Effect in the Treatment of Depression and Anxiety ← randomly assigned antidepressants are, shockingly, luck of the draw in usefulness
- Antidepressants versus placebo in major depression: an overview ← “wow this science is messy”
- Comparative efficacy and acceptability of 21 antidepressant drugs: a systematic review and network meta-analysis ← “oh look, it makes a difference which antidepressant we give to people”
Rather than dismissing antidepressants as worthless, therefore, it is a good idea to find out (by examination or trial and error) what kind of antidepressant you need, if you indeed do need such.
Otherwise it is like getting a flu shot and being surprised when you still catch a cold!
❝They merely mask the problem, and thus don’t really help: True or False?❞
False, categorically.
The problem in depressed people is the depressed mood. This may be influenced by other factors, and antidepressants indeed won’t help directly with those, but they can enable the person to better tackle them (more on this later).
❝They may help some people, but the side-effects are alarming: True or False?❞
True or False depending on more factors than we can cover here.
Side-effects vary from drug to drug and person to person, of course. As does tolerability and acceptability, since to some extent these things are subjective.
One person’s dealbreaker may be another person’s shrugworthy minor inconvenience at most.
❝They’re a great way to correct an imbalance of neurochemicals: True or False?❞
True! Contingently.
That is to say: they’re a great way to correct an imbalance of neurochemicals if and only if your problem is (at least partly) an imbalance of neurochemicals. If it’s not, then your brain can have all the neurotransmitters it needs, and you will still be depressed, because (for example) the other factors* influencing your depression have not changed.
*common examples include low self-esteem, poor physical health, socioeconomic adversity, and ostensibly bleak prospects for the future.
For those for whom the problem is/was partly a neurochemical imbalance and partly other factors, the greatest help the antidepressants give is getting the brain into sufficient working order to be able to tackle those other factors.
Want to know more about the different kinds?
Here’s a helpful side-by-side comparison of common antidepressants, what type they are, and other considerations:
Mind | Comparing Antidepressants
Want a drug-free approach?
You might like our previous main feature:
The Mental Health First-Aid That You’ll Hopefully Never Need
Take care!
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Walnuts vs Brazil Nuts – Which is Healthier?
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Our Verdict
When comparing walnuts to Brazil nuts, we picked the walnuts.
Why?
Talking macros first, they are about equal in protein, carbs, fats, and fiber; their composition is almost identical in this regard. However, looking a little more closely at the fats, Brazil nuts have more than 2x the saturated fat, while walnuts have nearly 2x the polyunsaturated fat. So, we’ll declare the macros category a moderate win for walnuts.
The category of vitamins is not balanced; walnuts have more of vitamins A, B2, B3, B5, B6, B9, C, and choline, while Brazil nuts have more of vitamins B1 and E. A clear and easy win for walnuts.
The category of minerals is interesting, because of one mineral in particular. First let’s mention: walnuts have more iron and manganese, while Brazil nuts have more calcium, copper, magnesium, phosphorus, potassium, and selenium. Taken at face value, this is a clear win for Brazil nuts. However…
About that selenium… Specifically, it’s more than 391x higher, and a cup of Brazil nuts would give nearly 10,000x the recommended daily amount of selenium. Now, selenium is an essential mineral (needed for thyroid hormone production, for example), and at the RDA it’s good for good health. Your hair will be luscious and shiny. However, go much above that, and selenium toxicity becomes a thing, you may get sick, and it can cause your (luscious and shiny) hair to fall out. For this reason, it’s recommended to eat no more than 3–4 Brazil nuts per day.
There is one last consideration, and this is oxalates; walnuts are moderately high in oxalates (>50mg/100g) while Brazil nuts are very high in oxalates (>500mg/100g). This won’t affect most people at all, but if you have pre-existing kidney problems (including a history of kidney stones), you might want to go easy on oxalate-containing foods.
For most people, however, walnuts are a very healthy choice, and outshine Brazil nuts in most ways.
Want to learn more?
You might like to read:
Why You Should Diversify Your Nuts
Take care!
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Parsley vs Spinach – Which is Healthier?
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Our Verdict
When comparing parsley to spinach, we picked the parsley.
Why?
First of all, writer’s anecdote: today’s choice brought to you by a real decision here in my household! You see, a certain dish I sometimes prepare (it’s just a wrap-based dish, nothing fancy) requires a greenery component, and historically I’ve used kale or spinach. Of those two, I prefer kale while my son, who lives (and dines) with me, prefers spinach. However, we both like parsley equally, so I’m going to use that today. But I was curious about how it performed nutritionally, hence today’s comparison!
Ok, now for the stats…
In terms of macros, the only difference is that parsley has more fiber and carbs, for an approximately equal glycemic index, so we’ll go with the one with the highest total fiber, which is parsley.
In the category of vitamins, parsley has more of vitamins B3, B5, B7, B9, C, and K, while spinach has more of vitamins A, B2, B6, E, and choline. So, a marginal 6:5 win for parsley (and in the margins of difference are also in parsley’s favor, for example parsley has 13x the vitamin C, and 2x or 3x the other vitamins it won with, while spinach boasts 2x for some vitamins, and only 1.2x or 1.5x the others).
When it comes to minerals, parsley has more iron, phosphorus, potassium, and zinc, while spinach has more copper, magnesium, manganese, and selenium. So, a 4:4 tie on these.
In terms of phytochemicals, parsley has a much higher polyphenol content (that’s good) while spinach has a much higher oxalate content (that’s neutral for most people, but bad if you have certain kidney problems). So, another win for parsley.
Adding up the sections makes a clear overall win for parsley, but by all means enjoy either or both, unless you are avoiding oxalates, in which case, the oxalates in spinach can be reduced by cooking, but honestly, for most dishes you might as well just pick a different greens option (like parsley, or collard greens if you want something closer to the culinary experience of eating spinach).
Want to learn more?
You might like:
Invigorating Sabzi Khordan ← another great way to enjoy parsley as main ingredient rather than just a seasoning
Enjoy!
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Is Sugar The New Smoking?
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It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small 😎
❝Could you do a this or that of which. Is worse, smoking cigarettes or having a sweet tooth? Also, perhaps have us evaluate one part of newsletter at a time, rather than overall. I especially appreciate your book reviews and often find them through my library system.❞
We’re glad you enjoy the book reviews! We certainly enjoy reading many books to write about them for you.
As for the idea having readers evaluate one part of the newsletter at a time, rather than overall, there is a technical limitation that embedded polls are very large, data-wise, so if we were to do a poll for each section, the email would then get clipped by gmail and other email providers. However, you are always more than welcome to do as you’ve done, and include comments about what section(s) you took the most value from.
Now, onto your main question/request: as it doesn’t quite fit the usual format for our This vs That section, we’ve opted to do it as a main feature here 🙂
So, let’s get into it…
Not a zero-sum game
First, let’s be clear that for most people there is no pressing reason that this should be an either/or decision. There is nothing inherent to quitting either one that makes the other loom larger.
However, that said, if you’re (speaking generally here, and not making any presumptions about the asker) currently smoking regularly and partaking of a lot of added sugar, then you may be wondering which you should prioritize quitting first—as it is indeed generally recommended to only try to quit one thing at a time.
Indeed, we wrote previously, as a guideline for “what to do in one what order”:
Not sure where to start? We suggest this order of priorities, unless you have a major health condition that makes something else a higher priority:
- If you smoke, stop
- If you drink, reduce, or ideally stop
- Improve your diet
About that diet…
Worry less about what to exclude, and instead focus on adding more variety of fruit/veg.
See also: Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
That said, if you’re looking for things to cut, sugar is a top candidate (and red meat is in clear second place albeit some way below)
That’s truncated from a larger list, but those were the top items.
You can read the rest in full, here: The Best Few Interventions For The Best Health: These Top 5 Things Make The Biggest Difference
The flipside of this “you can quit both” reality is that the inverse is also true: much like how having one disease makes it more likely we will get another, unhealthy habits tend to come in clusters too, as each will weaken our resolve with regard to the others. Thus, there is a sort of “comorbidity of habits” that occurs.
The good news is: the same can be said for healthy habits, so they (just like unhealthy habits) can support each other, stack, and compound. This means that while it may seem harder to quit two bad habits than one, in actual fact, the more bad habits you quit, the more it’ll become easy to quit the others. And similarly, the more good habits you adopt, the more it’ll become easy to adopt others.
See also: How To Really Pick Up (And Keep!) Those Habits
So, let’s keep that in mind, while we then look at the cases against smoking, and sugar:
The case against smoking
This is perhaps one of the easiest cases to make in the entirety of the health science world, and the only difficult part is knowing where to start, when there’s so much.
The World Health Organization leads with these key facts, on its tobacco fact sheet:
- Tobacco kills up to half of its users who don’t quit.
- Tobacco kills more than 8 million people each year, including an estimated 1.3 million non-smokers who are exposed to second-hand smoke.
- Around 80% of the world’s 1.3 billion tobacco users live in low- and middle-income countries.
- In 2020, 22.3% of the world’s population used tobacco: 36.7% of men and 7.8% of women.
- To address the tobacco epidemic, WHO Member States adopted the WHO Framework Convention on Tobacco Control (WHO FCTC) in 2003. Currently 182 countries are Parties to this treaty.
- The WHO MPOWER measures are in line with the WHO FCTC and have been shown to save lives and reduce costs from averted healthcare expenditure.
Source: World Health Organization | Tobacco
Now, some of those are just interesting sociological considerations (well, they are of practical use to the WHO whose job it is to offer global health policy guidelines, but for us at 10almonds, with the more modest goal of helping individual people lead their best healthy lives, there’s not so much that we can do with the Framework Convention on Tobacco Control, for example), but for the individual smoker, the first two are really very serious, so let’s take a closer look:
❝Tobacco kills up to half of its users who don’t quit.❞
A bold claim, backed up by at least three very large, very compelling studies:
- Mortality in relation to smoking: 50 years’ observations on male British doctors
- Tobacco smoking and all-cause mortality in a large Australian cohort study: findings from a mature epidemic with current low smoking prevalence
- Global burden of disease due to smokeless tobacco consumption in adults: an updated analysis of data from 127 countries
❝Tobacco kills more than 8 million people each year, including an estimated 1.3 million non-smokers who are exposed to second-hand smoke.❞
The WHO’s cited source for this was gatekept in a way we couldn’t access (and so probably most of our readers can’t either), but take a look at what the CDC has to say for the US alone (bearing in mind the US’s population of a little over 300,000,000, which is just 3.75% of the global population of a little over 8,000,000,000):
❝smoking causes more than 480,000 deaths [in the US] annually, with an estimated 41,000 deaths from secondhand smoke exposure, and it can reduce a person’s life expectancy by 10 years. Quitting smoking before the age of 40 reduces the risk of dying from smoking-related disease by about 90%❞
If we now remember that third bullet point, that said “Around 80% of the world’s 1.3 billion tobacco users live in low- and middle-income countries.”, then we can imagine the numbers are worse for many other countries, including large-population countries that have a lower median income than the US, such as India and Brazil.
Source for the CDC comment: Tobacco-Related Mortality
See also: AAMC | Smoking is still the leading cause of preventable death in the U.S.
We only have so much room here, but if that’s not enough…
More than 100 reasons to quit tobacco
The case against sugar
We reviewed an interesting book about this:
The Case Against Sugar – by Gary Taubes
But suffice it to say, added sugar is a big health problem; not in the same league as tobacco, but it’s big, because of how it messes with our metabolism (and when our metabolism goes wrong, everything else goes wrong):
From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?
The epidemiology of sugar consumption and related mortality is harder to give clear stats about than smoking, because there’s not a clear yes/no indicator, and cause and effect are harder to establish when the waters are so muddied by other factors. But for comparison, we’ll note that compared to the 480,000 deaths caused by tobacco in the US annually, the total death to diabetes (which is not necessarily “caused by sugar consumption”, but there’s at least an obvious link when it comes to type 2 diabetes and refined carbohydrates) was 101,209 deaths due to diabetes in 2022:
National Center for Health Statistics | Diabetes
Now, superficially, that looks like “ok, so smoking is just under 5x more deadly”, but it’s important to remember that almost everyone eats added sugar, whereas a minority of people smoke, and those are mortality per total US population figures, not mortality per user of the substance in question. So in fact, smoking is, proportionally to how many people smoke, many times more deadly than diabetes, which currently ranks 8th in the “top causes of death” list.
Note: we recognize that you did say “having a sweet tooth” rather than “consuming added sugar”, but it’s worth noting that artificial sweeteners are not a get-out-of-illness-free card either:
Let’s get back to sugar though, as while it’s a very different beast than tobacco, it is arguably addictive also, by multiple mechanisms of addiction:
The Not-So-Sweet Science Of Sugar Addiction
That said, those mechanisms of addiction are not necessarily as strong as some others, so in the category of what’s easy or hard to quit, this is on the easier end of things—not that that means it’s easy, just, quitting many drugs is harder. In any case, it can be done:
When It’s More Than “Just” Cravings: Beat Food Addictions!
In summary
Neither are good for the health, but tobacco is orders of magnitude worse, and should be the priority to quit, unless your doctor(s) tell you otherwise because of your personal situation, and even then, try to get multiple opinions to be sure.
Take care!
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The Easiest Way To Take Up Journaling
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Dear Diary…
It’s well-established that journaling is generally good for mental health. It’s not a magical panacea, as evidenced by The Diaries of Franz Kafka for example (that man was not in good mental health). But for most of us, putting our thoughts and feelings down on paper (or the digital equivalent) is a good step for tidying our mind.
And as it can be said: mental health is also just health.
But…
What to write about?
It’s about self-expression (even if only you will read it), and…
❝Writing about traumatic, stressful or emotional events has been found to result in improvements in both physical and psychological health, in non-clinical and clinical populations.
In the expressive writing paradigm, participants are asked to write about such events for 15–20 minutes on 3–5 occasions.
Those who do so generally have significantly better physical and psychological outcomes compared with those who write about neutral topics.❞
Source: Emotional and physical health benefits of expressive writing
In other words, write about whatever moves you.
Working from prompts
If you read the advice above and thought “but I don’t know what moves me”, then fear not. It’s perfectly respectable to work from prompts, such as:
- What last made you cry?
- What last made you laugh?
- What was a recent meaningful moment with family?
- What is a serious mistake that you made and learned from?
- If you could be remembered for just one thing, what would you want it to be?
In fact, sometimes working from prompts has extra benefits, precisely because it challenges us to examine things we might not otherwise think about.
If a prompt asks “What tends to bring you most joy recently?” and the question stumps you, then a) you now are prompted to look at what you can change to find more joy b) you probably wouldn’t have thought of this question—most depressed people don’t, and if you cannot remember recent joy, then well, we’re not here to diagnose, but let’s just say that’s a symptom.
A quick aside: if you or a loved oneare prone to depressive episodes, here’s a good resource, by the way:
The Mental Health First-Aid That You’ll Hopefully Never Need
And in the event of the mental health worst case scenario:
The six prompts we gave earlier are just ideas that came to this writer’s mind, but they’re (ok, some bias here) very good ones. If you’d like more though, here’s a good resource:
550+ Journal Prompts: The Ultimate List
The Good, The Bad, and The Ugly
While it’s not good to get stuck in ruminative negative thought spirals, it is good to have a safe outlet to express one’s negative thoughts/feelings:
Remember, your journal is (or ideally, should be) a place without censure. If you fear social consequences should your journal be read, then using an app with a good security policy and encryption options can be a good idea for journaling
Finch App is a good free option if it’s not too cutesy for your taste, because in terms of security:
- It can’t leak your data because your data never leaves your phone (unless you manually back up your data and then you choose to put it somewhere unsafe)
- It has an option to require passcode/biometrics etc to open the app
As a bonus, it also has very many optional journaling prompts, and also (optional) behavioral activation prompts, amongst more other offerings that we don’t have room to list here.
Take care!
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Rapid Rise in Syphilis Hits Native Americans Hardest
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From her base in Gallup, New Mexico, Melissa Wyaco supervises about two dozen public health nurses who crisscross the sprawling Navajo Nation searching for patients who have tested positive for or been exposed to a disease once nearly eradicated in the U.S.: syphilis.
Infection rates in this region of the Southwest — the 27,000-square-mile reservation encompasses parts of Arizona, New Mexico, and Utah — are among the nation’s highest. And they’re far worse than anything Wyaco, who is from Zuni Pueblo (about 40 miles south of Gallup) and is the nurse consultant for the Navajo Area Indian Health Service, has seen in her 30-year nursing career.
Syphilis infections nationwide have climbed rapidly in recent years, reaching a 70-year high in 2022, according to the most recent data from the Centers for Disease Control and Prevention. That rise comes amid a shortage of penicillin, the most effective treatment. Simultaneously, congenital syphilis — syphilis passed from a pregnant person to a baby — has similarly spun out of control. Untreated, congenital syphilis can cause bone deformities, severe anemia, jaundice, meningitis, and even death. In 2022, the CDC recorded 231 stillbirths and 51 infant deaths caused by syphilis, out of 3,761 congenital syphilis cases reported that year.
And while infections have risen across the U.S., no demographic has been hit harder than Native Americans. The CDC data released in January shows that the rate of congenital syphilis among American Indians and Alaska Natives was triple the rate for African Americans and nearly 12 times the rate for white babies in 2022.
“This is a disease we thought we were going to eradicate not that long ago, because we have a treatment that works really well,” said Meghan Curry O’Connell, a member of the Cherokee Nation and chief public health officer at the Great Plains Tribal Leaders’ Health Board, who is based in South Dakota.
Instead, the rate of congenital syphilis infections among Native Americans (644.7 cases per 100,000 people in 2022) is now comparable to the rate for the entire U.S. population in 1941 (651.1) — before doctors began using penicillin to cure syphilis. (The rate fell to 6.6 nationally in 1983.)
O’Connell said that’s why the Great Plains Tribal Leaders’ Health Board and tribal leaders from North Dakota, South Dakota, Nebraska, and Iowa have asked federal Health and Human Services Secretary Xavier Becerra to declare a public health emergency in their states. A declaration would expand staffing, funding, and access to contact tracing data across their region.
“Syphilis is deadly to babies. It’s highly infectious, and it causes very severe outcomes,” O’Connell said. “We need to have people doing boots-on-the-ground work” right now.
In 2022, New Mexico reported the highest rate of congenital syphilis among states. Primary and secondary syphilis infections, which are not passed to infants, were highest in South Dakota, which had the second-highest rate of congenital syphilis in 2022. In 2021, the most recent year for which demographic data is available, South Dakota had the second-worst rate nationwide (after the District of Columbia) — and numbers were highest among the state’s large Native population.
In an October news release, the New Mexico Department of Health noted that the state had “reported a 660% increase in cases of congenital syphilis over the past five years.” A year earlier, in 2017, New Mexico reported only one case — but by 2020, that number had risen to 43, then to 76 in 2022.
Starting in 2020, the covid-19 pandemic made things worse. “Public health across the country got almost 95% diverted to doing covid care,” said Jonathan Iralu, the Indian Health Service chief clinical consultant for infectious diseases, who is based at the Gallup Indian Medical Center. “This was a really hard-hit area.”
At one point early in the pandemic, the Navajo Nation reported the highest covid rate in the U.S. Iralu suspects patients with syphilis symptoms may have avoided seeing a doctor for fear of catching covid. That said, he doesn’t think it’s fair to blame the pandemic for the high rates of syphilis, or the high rates of women passing infections to their babies during pregnancy, that continue four years later.
Native Americans are more likely to live in rural areas, far from hospital obstetric units, than any other racial or ethnic group. As a result, many do not receive prenatal care until later in pregnancy, if at all. That often means providers cannot test and treat patients for syphilis before delivery.
In New Mexico, 23% of patients did not receive prenatal care until the fifth month of pregnancy or later, or received fewer than half the appropriate number of visits for the infant’s gestational age in 2023 (the national average is less than 16%).
Inadequate prenatal care is especially risky for Native Americans, who have a greater chance than other ethnic groups of passing on a syphilis infection if they become pregnant. That’s because, among Native communities, syphilis infections are just as common in women as in men. In every other ethnic group, men are at least twice as likely to contract syphilis, largely because men who have sex with men are more susceptible to infection. O’Connell said it’s not clear why women in Native communities are disproportionately affected by syphilis.
“The Navajo Nation is a maternal health desert,” said Amanda Singer, a Diné (Navajo) doula and lactation counselor in Arizona who is also executive director of the Navajo Breastfeeding Coalition/Diné Doula Collective. On some parts of the reservation, patients have to drive more than 100 miles to reach obstetric services. “There’s a really high number of pregnant women who don’t get prenatal care throughout the whole pregnancy.”
She said that’s due not only to a lack of services but also to a mistrust of health care providers who don’t understand Native culture. Some also worry that providers might report patients who use illicit substances during their pregnancies to the police or child welfare. But it’s also because of a shrinking network of facilities: Two of the Navajo area’s labor and delivery wards have closed in the past decade. According to a recent report, more than half of U.S. rural hospitals no longer offer labor and delivery services.
Singer and the other doulas in her network believe New Mexico and Arizona could combat the syphilis epidemic by expanding access to prenatal care in rural Indigenous communities. Singer imagines a system in which midwives, doulas, and lactation counselors are able to travel to families and offer prenatal care “in their own home.”
O’Connell added that data-sharing arrangements between tribes and state, federal, and IHS offices vary widely across the country, but have posed an additional challenge to tackling the epidemic in some Native communities, including her own. Her Tribal Epidemiology Center is fighting to access South Dakota’s state data.
In the Navajo Nation and surrounding area, Iralu said, IHS infectious disease doctors meet with tribal officials every month, and he recommends that all IHS service areas have regular meetings of state, tribal, and IHS providers and public health nurses to ensure every pregnant person in those areas has been tested and treated.
IHS now recommends all patients be tested for syphilis yearly, and tests pregnant patients three times. It also expanded rapid and express testing and started offering DoxyPEP, an antibiotic that transgender women and men who have sex with men can take up to 72 hours after sex and that has been shown to reduce syphilis transmission by 87%. But perhaps the most significant change IHS has made is offering testing and treatment in the field.
Today, the public health nurses Wyaco supervises can test and treat patients for syphilis at home — something she couldn’t do when she was one of them just three years ago.
“Why not bring the penicillin to the patient instead of trying to drag the patient in to the penicillin?” said Iralu.
It’s not a tactic IHS uses for every patient, but it’s been effective in treating those who might pass an infection on to a partner or baby.
Iralu expects to see an expansion in street medicine in urban areas and van outreach in rural areas, in coming years, bringing more testing to communities — as well as an effort to put tests in patients’ hands through vending machines and the mail.
“This is a radical departure from our past,” he said. “But I think that’s the wave of the future.”
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.
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Wholesome Threesome Protein Soup
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This soup has two protein– and fiber-rich pseudo-grains, one real wholegrain, and nutrient-dense cashews for yet even more protein, and all of the above are full of many great vitamins and minerals. All in all, a well-balanced and highly-nutritious light meal!
You will need
- ⅓ cup quinoa
- ⅓ cup green lentils
- ⅓ cup wholegrain rice
- 5 cups low-sodium vegetable stock (ideally you made this yourself from offcuts of vegetables, but failing that, low-sodium stock cubes can be bought in most large supermarkets)
- ¼ cup cashews
- 1 tbsp dried thyme
- 1 tbsp black pepper, coarse ground
- ½ tsp MSG or 1 tsp low-sodium salt
Optional topping:
- ⅓ cup pine nuts
- ⅓ cup finely chopped fresh mint leaves
- 2 tbsp coconut oil
Method
(we suggest you read everything at least once before doing anything)
1) Rinse the quinoa, lentils, and rice.
2) Boil 4 cups of the stock and add the grains and seasonings (MSG/salt, pepper, thyme); simmer for about 25 minutes.
3) Blend the cashews with the other cup of vegetable stock, until smooth. Add the cashew mixture to the soup, stirring it in, and allow to simmer for another 5 minutes.
4) Heat the coconut oil in a skillet and add the pine nuts, stirring until they are golden brown.
5) Serve the soup into bowls, adding the mint and pine nuts to each.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Give Us This Day Our Daily Dozen
- Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
- Why You Should Diversify Your Nuts!
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: