Green Paneer Flatbreads

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These are versatile little snacks that can be eaten alone or served as part of a buffet; great for warm summer nights!

You will need

  • 1 lb block of paneer (you can also use our plant-based high-protein paneer recipe)
  • 7 oz unsweetened yogurt (your choice what kind; plant-based is fine; live cultured is best)
  • 1 tomato, thinly sliced
  • ½ red onion, thinly sliced
  • 2 oz spinach leaves
  • 1 tbsp lime juice
  • 1 tsp red chili powder
  • 4 wholewheat flatbreads

And then the marinade:

  • 3 oz spinach
  • ½ bulb garlic
  • 1 tsp cumin seeds
  • 1 tsp coriander seeds
  • 1 tsp chili flakes
  • ½ tsp MSG or 1 tsp low-sodium salt (MSG being the preferable and healthier option)
  • 2 tbsp extra virgin olive oil
  • Juice of ½ lime

Method

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

1) Blend the marinade ingredients in a blender.

2) Cut the paneer into long cuboid chapes (similar to fish fingers) and put them in a bowl. Pour ⅔ of the marinade over them, and gently mix to coat evenly.

3) Heat a ridged griddle pan, and when hot, add the paneer and cook for 1–2 minutes each side without stirring, jiggling, or doing anything other than turning once per uncooked side.

4) Combine the onion, tomato, spinach leaves, lime choice, and chili powder to make the salad.

5) Add the remaining marinade to the yogurt to make a green dip.

6) Toast your flatbreads under the grill.

5) Assemble, putting the paneer and salad with a spoonful of the dip on the flatbread, and serve:

Enjoy!

Want to learn more?

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

Take care!

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  • Is Marine Collagen Worth Taking?

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    Questions and Answers at 10almonds

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! 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

    I wanted to ask if you think marine collagen is decent to take. I’ve heard a lot of bad press about it

    We don’t know what you’ve heard, but generally speaking it’s been found to be very beneficial to bones, joints, and skin! We wrote about it quite recently on a “Research Review Monday”:

    See: We Are Such Stuff As Fish Are Made Of

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  • Why Many Nonprofit (Wink, Wink) Hospitals Are Rolling in Money

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    One owns a for-profit insurer, a venture capital company, and for-profit hospitals in Italy and Kazakhstan; it has just acquired its fourth for-profit hospital in Ireland. Another owns one of the largest for-profit hospitals in London, is partnering to build a massive training facility for a professional basketball team, and has launched and financed 80 for-profit start-ups. Another partners with a wellness spa where rooms cost $4,000 a night and co-invests with “leading private equity firms.”

    Do these sound like charities?

    These diversified businesses are, in fact, some of the country’s largest nonprofit hospital systems. And they have somehow managed to keep myriad for-profit enterprises under their nonprofit umbrella — a status that means they pay little or no taxes, float bonds at preferred rates, and gain numerous other financial advantages.

    Through legal maneuvering, regulatory neglect, and a large dollop of lobbying, they have remained tax-exempt charities, classified as 501(c)(3)s.

    “Hospitals are some of the biggest businesses in the U.S. — nonprofit in name only,” said Martin Gaynor, an economics and public policy professor at Carnegie Mellon University. “They realized they could own for-profit businesses and keep their not-for-profit status. So the parking lot is for-profit; the laundry service is for-profit; they open up for-profit entities in other countries that are expressly for making money. Great work if you can get it.”

    Many universities’ most robust income streams come from their technically nonprofit hospitals. At Stanford University, 62% of operating revenue in fiscal 2023 was from health services; at the University of Chicago, patient services brought in 49% of operating revenue in fiscal 2022.

    To be sure, many hospitals’ major source of income is still likely to be pricey patient care. Because they are nonprofit and therefore, by definition, can’t show that thing called “profit,” excess earnings are called “operating surpluses.” Meanwhile, some nonprofit hospitals, particularly in rural areas and inner cities, struggle to stay afloat because they depend heavily on lower payments from Medicaid and Medicare and have no alternative income streams.

    But investments are making “a bigger and bigger difference” in the bottom line of many big systems, said Ge Bai, a professor of health care accounting at the Johns Hopkins University Bloomberg School of Public Health. Investment income helped Cleveland Clinic overcome the deficit incurred during the pandemic.

    When many U.S. hospitals were founded over the past two centuries, mostly by religious groups, they were accorded nonprofit status for doling out free care during an era in which fewer people had insurance and bills were modest. The institutions operated on razor-thin margins. But as more Americans gained insurance and medical treatments became more effective — and more expensive — there was money to be made.

    Not-for-profit hospitals merged with one another, pursuing economies of scale, like joint purchasing of linens and surgical supplies. Then, in this century, they also began acquiring parts of the health care systems that had long been for-profit, such as doctors’ groups, as well as imaging and surgery centers. That raised some legal eyebrows — how could a nonprofit simply acquire a for-profit? — but regulators and the IRS let it ride.

    And in recent years, partnerships with, and ownership of, profit-making ventures have strayed further and further afield from the purported charitable health care mission in their community.

    “When I first encountered it, I was dumbfounded — I said, ‘This not charitable,’” said Michael West, an attorney and senior vice president of the New York Council of Nonprofits. “I’ve long questioned why these institutions get away with it. I just don’t see how it’s compliant with the IRS tax code.” West also pointed out that they don’t act like charities: “I mean, everyone knows someone with an outstanding $15,000 bill they can’t pay.”

    Hospitals get their tax breaks for providing “charity care and community benefit.” But how much charity care is enough and, more important, what sort of activities count as “community benefit” and how to value them? IRS guidance released this year remains fuzzy on the issue.

    Academics who study the subject have consistently found the value of many hospitals’ good work pales in comparison with the value of their tax breaks. Studies have shown that generally nonprofit and for-profit hospitals spend about the same portion of their expenses on the charity care component.

    Here are some things listed as “community benefit” on hospital systems’ 990 tax forms: creating jobs; building energy-efficient facilities; hiring minority- or women-owned contractors; upgrading parks with lighting and comfortable seating; creating healing gardens and spas for patients.

    All good works, to be sure, but health care?

    What’s more, to justify engaging in for-profit business while maintaining their not-for-profit status, hospitals must connect the business revenue to that mission. Otherwise, they pay an unrelated business income tax.

    “Their CEOs — many from the corporate world — spout drivel and turn somersaults to make the case,” said Lawton Burns, a management professor at the University of Pennsylvania’s Wharton School. “They do a lot of profitable stuff — they’re very clever and entrepreneurial.”

    The truth is that a number of not-for-profit hospitals have become wealthy diversified business organizations. The most visible manifestation of that is outsize executive compensation at many of the country’s big health systems. Seven of the 10 most highly paid nonprofit CEOs in the United States run hospitals and are paid millions, sometimes tens of millions, of dollars annually. The CEOs of the Gates and Ford foundations make far less, just a bit over $1 million.

    When challenged about the generous pay packages — as they often are — hospitals respond that running a hospital is a complicated business, that pharmaceutical and insurance execs make much more. Also, board compensation committees determine the payout, considering salaries at comparable institutions as well as the hospital’s financial performance.

    One obvious reason for the regulatory tolerance is that hospital systems are major employers — the largest in many states (including Massachusetts, Pennsylvania, Minnesota, Arizona, and Delaware). They are big-time lobbying forces and major donors in Washington and in state capitals.

    But some patients have had enough: In a suit brought by a local school board, a judge last year declared that four Pennsylvania hospitals in the Tower Health system had to pay property taxes because its executive pay was “eye popping” and it demonstrated “profit motives through actions such as charging management fees from its hospitals.”

    A 2020 Government Accountability Office report chided the IRS for its lack of vigilance in reviewing nonprofit hospitals’ community benefit and recommended ways to “improve IRS oversight.” A follow-up GAO report to Congress in 2023 said, “IRS officials told us that the agency had not revoked a hospital’s tax-exempt status for failing to provide sufficient community benefits in the previous 10 years” and recommended that Congress lay out more specific standards. The IRS declined to comment for this column.

    Attorneys general, who regulate charity at the state level, could also get involved. But, in practice, “there is zero accountability,” West said. “Most nonprofits live in fear of the AG. Not hospitals.”

    Today’s big hospital systems do miraculous, lifesaving stuff. But they are not channeling Mother Teresa. Maybe it’s time to end the community benefit charade for those that exploit it, and have these big businesses pay at least some tax. Communities could then use those dollars in ways that directly benefit residents’ health.

    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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  • The Problem With Sweeteners

    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 WHO’s new view on sugar-free sweeteners

    The WHO has released a report offering guidance regards the use of sugar-free sweeteners as part of a weight-loss effort.

    In a nutshell, the guidance is: don’t

    They make for interesting reading, so if you don’t have time now, you might want to just quickly open and bookmark them for later!

    Some salient bits and pieces:

    Besides that some sweeteners can cause gastro-intestinal problems, a big problem is desensitization:

    Because many sugar substitutes are many times (in some cases, hundreds of times) sweeter than sugar, this leads to other sweet foods tasting more bland, causing people to crave sweeter and sweeter foods for the same satisfaction level.

    You can imagine how that’s not a spiral that’s good for the health!

    The WHO recommendation applies to artificial and naturally-occurring non-sugar sweeteners, including:

    • Acesulfame K
    • Advantame
    • Aspartame
    • Cyclamates
    • Neotame
    • Saccharin
    • Stevia

    Sucralose and erythritol, by the way, technically are sugars, just not “that kind of sugar” so they didn’t make the list of non-sugar sweeteners.

    That said, a recent study did find that erythritol was linked to a higher risk of heart attack, stroke, and early death, so it may not be an amazing sweetener either:

    Read: The artificial sweetener erythritol and cardiovascular event risk

    Want to know a good way of staying healthy in the context of sweeteners?

    Just get used to using less. Your taste buds will adapt, and you’ll get just as much pleasure as before, from progressively less sweetening agent.

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  • Protein: How Much Do We Need, Really?

    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.

    Mythbusting Protein!

    Yesterday, we asked you for your policy on protein consumption. The distribution of responses was as follows:

    • A marginal majority (about 55%) voted for “Protein is very important, but we can eat too much of it”
    • A large minority (about 35%) voted for “We need lots of protein; the more, the better!”
    • A handful (about 4%) voted for “We should go as light on protein as possible”
    • A handful (6%) voted for “If we don’t eat protein, our body will create it from other foods”

    So, what does the science say?

    If we don’t eat protein, our body will create it from other foods: True or False?

    Contingently True on an absurd technicality, but for all practical purposes False.

    Our body requires 20 amino acids (the building blocks of protein), 9 of which it can’t synthesize and absolutely must get from food. Normally, we get those amino acids from protein in our diet, and we can also supplement them by buying amino acid supplements.

    Specifically, we require (per kg of bodyweight) a daily average of:

    1. Histidine: 10 mg
    2. Isoleucine: 20 mg
    3. Leucine: 39 mg
    4. Lysine: 30 mg
    5. Methionine: 10.4 mg
    6. Phenylalanine*: 25 mg
    7. Threonine: 15 mg
    8. Tryptophan: 4 mg
    9. Valine: 26 mg

    *combined with the non-essential amino acid tyrosine

    Source: Protein and Amino Acid Requirements In Human Nutrition: WHO Technical Report

    However, to get the requisite amino acid amounts, without consuming actual protein, would require gargantuan amounts of supplementation (bearing in mind bioavailability will never be 100%, so you’ll always need to take more than it seems), using supplements that will have been made by breaking down proteins anyway.

    So unless you live in a laboratory and have access to endless amounts of all of the required amino acids (you can’t miss even one; you will die), and are willing to do that for the sake of proving a point, then you do really need to eat protein.

    Your body cannot, for example, simply break down sugar and use it to make the protein you need.

    On another technical note… Do bear in mind that many foods that we don’t necessarily think of as being sources of protein, are sources of protein.

    Grains and grain products, for example, all contain protein; we just don’t think of them as that because their macronutritional profile is heavily weighted towards carbohydrates.

    For that matter, even celery contains protein. How much, you may ask? Almost none! But if something has DNA, it has protein. Which means all plants and animals (at least in their unrefined forms).

    So again, to even try to live without protein would very much require living in a laboratory.

    We can eat too much protein: True or False?

    True. First on an easy technicality; anything in excess is toxic. Even water, or oxygen. But also, in practical terms, there is such a thing as too much protein. The bar is quite high, though:

    ❝Based on short-term nitrogen balance studies, the Recommended Dietary Allowance of protein for a healthy adult with minimal physical activity is currently 0.8 g protein per kg bodyweight per day❞

    ❝To meet the functional needs such as promoting skeletal-muscle protein accretion and physical strength, dietary intake of 1.0, 1.3, and 1.6 g protein per kg bodyweight per day is recommended for individuals with minimal, moderate, and intense physical activity, respectively❞

    ❝Long-term consumption of protein at 2 g per kg bodyweight per day is safe for healthy adults, and the tolerable upper limit is 3.5 g per kg bodyweight per day for well-adapted subjects❞

    ❝Chronic high protein intake (>2 g per kg bodyweight per day for adults) may result in digestive, renal, and vascular abnormalities and should be avoided❞

    Source: Dietary protein intake and human health

    To put this into perspective, if you weigh about 160lbs (about 72kg), this would mean eating more than 144g protein per day, which grabbing a calculator means about 560g of lean beef, or 20oz, or 1¼lb.

    If you’re eating quarter-pounder burgers though, that’s not usually so lean, so you’d need to eat more than nine quarter-pounder burgers per day to get too much protein.

    High protein intake damages the kidneys: True or False?

    True if you have kidney damage already; False if you are healthy. See for example:

    High protein intake increases cancer risk: True or False?

    True or False depending on the source of the protein, so functionally false:

    • Eating protein from red meat sources has been associated with higher risk for many cancers
    • Eating protein from other sources has been associated with lower risk for many cancers

    Source: Red Meat Consumption and Mortality Results From 2 Prospective Cohort Studies

    High protein intake increase risk of heart disease: True or False?

    True or False depending on the source of the protein, so, functionally false:

    • Eating protein from red meat sources has been associated with higher risk of heart disease
    • Eating protein from other sources has been associated with lower risk of heart disease

    Source: Major Dietary Protein Sources and Risk of Coronary Heart Disease in Women

    In summary…

    Getting a good amount of good quality protein is important to health.

    One can get too much, but one would have to go to extremes to do so.

    The source of protein matters:

    • Red meat is associated with many health risks, but that’s not necessarily the protein’s fault.
    • Getting plenty of protein from (ideally: unprocessed) sources such as poultry, fish, and/or plants, is critical to good health.
    • Consuming “whole proteins” (that contain all 9 amino acids that we can’t synthesize) are best.

    Learn more: Complete proteins vs. incomplete proteins (explanation and examples)

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  • Voluntary assisted dying is different to suicide. But federal laws conflate them and restrict access to telehealth

    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.

    Voluntary assisted dying is now lawful in every Australian state and will soon begin in the Australian Capital Territory.

    However, it’s illegal to discuss it via telehealth. That means people who live in rural and remote areas, or those who can’t physically go to see a doctor, may not be able to access the scheme.

    A federal private members bill, introduced to parliament last week, aims to change this. So what’s proposed and why is it needed?

    What’s wrong with the current laws?

    Voluntary assisted dying doesn’t meet the definition of suicide under state laws.

    But the Commonwealth Criminal Code prohibits the discussion or dissemination of suicide-related material electronically.

    This opens doctors to the risk of criminal prosecution if they discuss voluntary assisted dying via telehealth.

    Successive Commonwealth attorneys-general have failed to address the conflict between federal and state laws, despite persistent calls from state attorneys-general for necessary clarity.

    This eventually led to voluntary assistant dying doctor Nicholas Carr calling on the Federal Court of Australia to resolve this conflict. Carr sought a declaration to exclude voluntary assisted dying from the definition of suicide under the Criminal Code.

    In November, the court declared voluntary assisted dying was considered suicide for the purpose of the Criminal Code. This meant doctors across Australia were prohibited from using telehealth services for voluntary assisted dying consultations.

    Last week, independent federal MP Kate Chaney introduced a private members bill to create an exemption for voluntary assisted dying by excluding it as suicide for the purpose of the Criminal Code. Here’s why it’s needed.

    Not all patients can physically see a doctor

    Defining voluntary assisted dying as suicide in the Criminal Code disproportionately impacts people living in regional and remote areas. People in the country rely on the use of “carriage services”, such as phone and video consultations, to avoid travelling long distances to consult their doctor.

    Other people with terminal illnesses, whether in regional or urban areas, may be suffering intolerably and unable to physically attend appointments with doctors.

    The prohibition against telehealth goes against the principles of voluntary assisted dying, which are to minimise suffering, maximise quality of life and promote autonomy.

    Old hands hold young hands
    Some people aren’t able to attend doctors’ appointments in person.
    Jeffrey M Levine/Shutterstock

    Doctors don’t want to be involved in ‘suicide’

    Equating voluntary assisted dying with suicide has a direct impact on doctors, who fear criminal prosecution due to the prohibition against using telehealth.

    Some doctors may decide not to help patients who choose voluntary assisted dying, leaving patients in a state of limbo.

    The number of doctors actively participating in voluntary assisted dying is already low. The majority of doctors are located in metropolitan areas or major regional centres, leaving some locations with very few doctors participating in voluntary assisted dying.

    It misclassifies deaths

    In state law, people dying under voluntary assisted dying have the cause of their death registered as “the disease, illness or medical condition that was the grounds for a person to access voluntary assisted dying”, while the manner of dying is recorded as voluntary assisted dying.

    In contrast, only coroners in each state and territory can make a finding of suicide as a cause of death.

    In 2017, voluntary assisted dying was defined in the Coroners Act 2008 (Vic) as not a reportable death, and thus not suicide.

    The language of suicide is inappropriate for explaining how people make a decision to die with dignity under the lawful practice of voluntary assisted dying.

    There is ongoing taboo and stigma attached to suicide. People who opt for and are lawfully eligible to access voluntary assisted dying should not be tainted with the taboo that currently surrounds suicide.

    So what is the solution?

    The only way to remedy this problem is for the federal government to create an exemption in the Criminal Code to allow telehealth appointments to discuss voluntary assisted dying.

    Chaney’s private member’s bill is yet to be debated in federal parliament.

    If it’s unsuccessful, the Commonwealth attorney-general should pass regulations to exempt voluntary assisted dying as suicide.

    A cooperative approach to resolve this conflict of laws is necessary to ensure doctors don’t risk prosecution for assisting eligible people to access voluntary assisted dying, regional and remote patients have access to voluntary assisted dying, families don’t suffer consequences for the erroneous classification of voluntary assisted dying as suicide, and people accessing voluntary assisted dying are not shrouded with the taboo of suicide when accessing a lawful practice to die with dignity.

    Failure to change this will cause unnecessary suffering for patients and doctors alike.The Conversation

    Michaela Estelle Okninski, Lecturer of Law, University of Adelaide; Marc Trabsky, Associate professor, La Trobe University, and Neera Bhatia, Associate Professor in Law, Deakin University

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

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  • Twice-Baked Stuffed Potatoes

    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.

    Packed with protein and fiber and dosed with healthy spices, these tasty treats can be enjoyed hot as they are, or cold as part of a salad dinner.

    You will need

    • 4 large baking potatoes
    • 2 cans chickpeas, drained
    • 1 can coconut milk
    • ½ cup shredded mozzarella cheese, or plant-based alternative
    • 1 bulb garlic (sounds like a lot, but this is about three cloves per potato; adjust if you want, though)
    • 3 tbsp chopped pickled jalapeños
    • 1 tbsp black pepper
    • 2 tsp ground cumin
    • 2 tsp dried thyme
    • 1 tsp onion powder
    • Toppings: smoked paprika, finely chopped parsley

    Method

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

    1) Preheat the oven to 400℉ / 200℃.

    2) Wash, prick, and bake the potatoes—the latter being for an hour, or until tender.

    3) Remove them from the oven and lower the temperature to 350℉ / 175℃.

    4) Cut the potatoes lengthways and scoop out the insides into a food processor, leaving enough in the potato that it can hold its shape.

    5) Add the remaining ingredients (except the toppings, and half the chickpeas) to the food processor, and blend until smooth.

    6) Stuff the filling back into the potato shells (by simple physics of volume, you’ll have a little more than you need, but make it heaped mounds rather than a flat fill-in, and you can probably use most of it, if not all), add the other half of the chickpeas on top and then finally the paprika dusting, and bake for a further 20 minutes.

    7) Serve, adding the chopped parsley garnish.

    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…

    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: