Healthy Tiramisu

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Tiramisu (literally “pick-me-up”, “tira-mi-su”) is a delightful dish that, in its traditional form, is also a trainwreck for the health, being loaded with inflammatory cream and sugar, not to mention the cholesterol content. Here we recreate the dish in healthy fashion, being loaded with protein, fiber, and healthy fats, not to mention that the optional sweetener is an essential amino acid. The coffee and cocoa, of course, are full of antioxidants too. All in all, what’s not celebrate?

You will need

  • 2 cups silken tofu (no need to press it) (do not substitute with any other kind of tofu or it will not work)
  • 1 cup oat cream (you can buy this ready-made, or make it yourself by blending oats in water until you get the desired consistency) (you can also just use dairy cream, but that will be less healthy)
  • 1 cup almond flour (also simply called “ground almonds”)
  • 1 cup espresso ristretto, or otherwise the strongest black coffee you have facility to make
  • ¼ cup unsweetened cocoa powder, plus more for dusting
  • 1 pack savoiardi biscuits, also called “ladyfinger” biscuits (this was the only part we couldn’t make healthy—if you figure out a way to make it healthy, let us know!) (if vegan, obviously use a vegan substitute biscuit; this writer uses Lotus/Biscoff biscuits, which work well)
  • 1 tsp vanilla essence
  • ½ tsp almond essence
  • Optional: glycine, per taste
  • Garnish: roasted coffee beans

Method

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

1) Add glycine to the coffee first if you want the overall dish to be sweeter. Glycine has approximately the same sweetness as sugar, and can be used as a 1:1 substitution. Use that information as you see fit.

2) Blend the tofu and the cream together in a high-speed blender until smooth. It should have a consistency like cake-batter; if it is too liquidy, add small amounts of almond flour until it is thicker. If it’s too thick, add oat cream until it isn’t. If you want it to be sweeter than it is, add glycine to taste. When happy with its taste and consistency, divide it evenly into two bowls.

3) Add the vanilla essence and almond essence to one bowl, and the cocoa powder to the other, mixing well (in a food processor, or just by using a whisk)

4) Coat the base of a glass dish (such as a Pyrex oven dish, but any dish is fine, and any glass dish will allow for viewing the pretty layers we’ll be making) with a very thin layer of almond flour (if you want sweetness there, you can mix some glycine in with the almond flour first).

4) One by one, soak the biscuits briefly in the coffee, and use them to line to base of the dish.

5) Add a thin layer of chocolate cream, ensuring the surface is as flat as possible. Dust it with cocoa powder, to increase the surface tension.

6) Add a thin layer of vanilla-and-almond cream, ensuring the surface is as flat as possible. Dust it with cocoa powder, to increase the surface tension.

7) Stop and assess: do you have enough ingredients left to repeat these layers? It will depend on the size and shape dish you used. If you do, repeat them, finishing with a vanilla-and-almond cream layer.

8) Dust the final layer with cocoa powder if you haven’t already, and add the coffee bean garnish, if using.

9) Refrigerate for at least 8 hours, and if you have time to prepare it the day before you will eat it, that is best of all.

Enjoy!

Want to learn more?

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

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  • Genetic Risk Factors For Long COVID

    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.

    Some people, after getting COVID, go on to have Long COVID. There are various contributing factors to this, including:

    • Lifestyle factors that impact general disease-proneness
    • Immune-specific factors such as being immunocompromised already
    • Genetic factors

    We looked at some modifiable factors to improve one’s disease-resistance, yesterday:

    Stop Sabotaging Your Gut

    And we’ve taken a more big-picture look previously:

    Beyond Supplements: The Real Immune-Boosters!

    Along with some more systemic issues:

    Why Some People Get Sick More (And How To Not Be One Of Them)

    But, for when the “don’t get COVID” ship has sailed, one of the big remaining deciding factors with regard to whether one gets Long COVID or not, is genetic

    The Long COVID Genes

    For those with their 23andMe genetic data to hand…

    ❝Study findings revealed that three specific genetic loci, HLA-DQA1–HLA-DQB1, ABO, and BPTF–KPAN2–C17orf58, and three phenotypes were at significantly heightened risk, highlighting high-priority populations for interventions against this poorly understood disease.❞

    ~ Priyanka Nandakumar et al.

    For those who don’t, then first: you might consider getting that! Here’s why:

    Genetic Testing: Health Benefits & Methods

    But also, all is not lost meanwhile:

    The same study also found that individuals with genetic predispositions to chronic fatigue, depression, and fibromyalgia, as well as other phenotypes such as autoimmune conditions and cardiometabolic conditions, are at significantly higher risk of long-COVID than individuals without these conditions.

    Good news, bad news

    Another finding was that women and non-smokers were more likely to get Long COVID, than men and smokers, respectively.

    Does that mean that those things are protective against Long COVID, which would be very counterintuitive in the case of smoking?

    Well, yes and no; it depends on whether you count “less likely to get Long COVID because of being more likely to just die” as protective against Long COVID.

    (Incidentally, estrogen is moderately immune-enhancing, while testosterone is moderately immune-suppressing, so the sex thing was not too surprising. It’s also at least contributory to why women get more autoimmune disorders, while men get more respiratory infections such as colds and the like)

    Want to know more?

    You can read the paper itself, here:

    Multi-ancestry GWAS* of Long COVID identifies immune-related loci and etiological links to chronic fatigue syndrome, fibromyalgia and depression

    *GWAS = Genome-Wide Association Study

    Take care!

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  • What’s the difference between a heart attack and cardiac arrest? One’s about plumbing, the other wiring

    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 July 2023, rising US basketball star Bronny James collapsed on the court during practice and was sent to hospital. The 18-year-old athlete, son of famous LA Lakers’ veteran LeBron James, had experienced a cardiac arrest.

    Many media outlets incorrectly referred to the event as a “heart attack” or used the terms interchangeably.

    A cardiac arrest and a heart attack are distinct yet overlapping concepts associated with the heart.

    With some background in how the heart works, we can see how they differ and how they’re related.

    Explode/Shutterstock

    Understanding the heart

    The heart is a muscle that contracts to work as a pump. When it contracts it pushes blood – containing oxygen and nutrients – to all the tissues of our body.

    For the heart muscle to work effectively as a pump, it needs to be fed its own blood supply, delivered by the coronary arteries. If these arteries are blocked, the heart muscle doesn’t get the blood it needs.

    This can cause the heart muscle to become injured or die, and results in the heart not pumping properly.

    Heart attack or cardiac arrest?

    Simply put, a heart attack, technically known as a myocardial infarction, describes injury to, or death of, the heart muscle.

    A cardiac arrest, sometimes called a sudden cardiac arrest, is when the heart stops beating, or put another way, stops working as an effective pump.

    In other words, both relate to the heart not working as it should, but for different reasons. As we’ll see later, one can lead to the other.

    Why do they happen? Who’s at risk?

    Heart attacks typically result from blockages in the coronary arteries. Sometimes this is called coronary artery disease, but in Australia, we tend to refer to it as ischaemic heart disease.

    The underlying cause in about 75% of people is a process called atherosclerosis. This is where fatty and fibrous tissue build up in the walls of the coronary arteries, forming a plaque. The plaque can block the blood vessel or, in some instances, lead to the formation of a blood clot.

    Atherosclerosis is a long-term, stealthy process, with a number of risk factors that can sneak up on anyone. High blood pressure, high cholesterol, diet, diabetes, stress, and your genes have all been implicated in this plaque-building process.

    Other causes of heart attacks include spasms of the coronary arteries (causing them to constrict), chest trauma, or anything else that reduces blood flow to the heart muscle.

    Regardless of the cause, blocking or reducing the flow of blood through these pipes can result in the heart muscle not receiving enough oxygen and nutrients. So cells in the heart muscle can be injured or die.

    Heart attack vs cardiac arrest
    Here’s a simple way to remember the difference. Author provided

    But a cardiac arrest is the result of heartbeat irregularities, making it harder for the heart to pump blood effectively around the body. These heartbeat irregularities are generally due to electrical malfunctions in the heart. There are four distinct types:

    • ventricular tachycardia: a rapid and abnormal heart rhythm in which the heartbeat is more than 100 beats per minute (normal adult, resting heart rate is generally 60-90 beats per minute). This fast heart rate prevents the heart from filling with blood and thus pumping adequately
    • ventricular fibrillation: instead of regular beats, the heart quivers or “fibrillates”, resembling a bag of worms, resulting in an irregular heartbeat greater than 300 beats per minute
    • pulseless electrical activity: arises when the heart muscle fails to generate sufficient pumping force after electrical stimulation, resulting in no pulse
    • asystole: the classic flat-line heart rhythm you see in movies, indicating no electrical activity in the heart.
    Aystole heart rhythm showing no electrical activity
    Remember this flat-line rhythm from the movies? It’s asystole, when there’s no electrical activity in the heart. Kateryna Kon/Shutterstock

    Cardiac arrest can arise from numerous underlying conditions, both heart-related and not, such as drowning, trauma, asphyxia, electrical shock and drug overdose. James’ cardiac arrest was attributed to a congenital heart defect, a heart condition he was born with.

    But among the many causes of a cardiac arrest, ischaemic heart disease, such as a heart attack, stands out as the most common cause, accounting for 70% of all cases.

    So how can a heart attack cause a cardiac arrest? You’ll remember that during a heart attack, heart muscle can be damaged or parts of it may die. This damaged or dead tissue can disrupt the heart’s ability to conduct electrical signals, increasing the risk of developing arrhythmias, possibly causing a cardiac arrest.

    So while a heart attack is a common cause of cardiac arrest, a cardiac arrest generally does not cause a heart attack.

    What do they look like?

    Because a cardiac arrest results in the sudden loss of effective heart pumping, the most common signs and symptoms are a sudden loss of consciousness, absence of pulse or heartbeat, stopping of breathing, and pale or blue-tinged skin.

    But the common signs and symptoms of a heart attack include chest pain or discomfort, which can show up in other regions of the body such as the arms, back, neck, jaw, or stomach. Also frequent are shortness of breath, nausea, light-headedness, looking pale, and sweating.

    What’s the take-home message?

    While both heart attack and cardiac arrest are disorders related to the heart, they differ in their mechanisms and outcomes.

    A heart attack is like a blockage in the plumbing supplying water to a house. But a cardiac arrest is like an electrical malfunction in the house’s wiring.

    Despite their different nature both conditions can have severe consequences and require immediate medical attention.

    Michael Todorovic, Associate Professor of Medicine, Bond University and Matthew Barton, Senior lecturer, School of Nursing and Midwifery, Griffith University

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

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  • “Slugging” Skin Care Routine (Tips From A Dermatologist)

    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.

    Dermatologist Dr. Jenny Liu weighs in with advice!

    Sometimes simplest is best

    Slugging is a skincare trend involving applying petrolatum (e.g. Vaseline) as the final step to lock in hydration and repair the skin barrier. It’s particularly useful for dry, sensitive, or eczema-prone skin, and/or damaged skin barriers from overuse of actives or harsh conditions.

    How it works: the waterproof layer reduces water loss (up to 99%) and facilitates repair the skin barrier. Thus, it indirectly hydrates the skin, supports natural exfoliation, and reduces fine lines. Best of all, it’s non-irritating, non-comedogenic, and safe for all skin types.

    How to do it:

    1. Cleanse thoroughly to remove makeup and impurities.
    2. Apply a moisturizer or serum with humectants (e.g. glycerin, hyaluronic acid).
    3. Seal with petrolatum (e.g. Vaseline or similar).
    4. Skip areas with stronger active ingredients (e.g. retinoids) and active acne areas.
    5. Apply 30–60 minutes before bed to reduce product transfer.
    6. Use a gentle cleanser in the morning to remove residue.

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    Castor Oil: All-Purpose Life-Changer, Or Snake Oil? ← skincare is one of the things it definitely does work well for, and can be used for slugging also.

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  • How To Avoid Self-Hatred & Learn To Love Oneself More

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    Alain de Botton gives a compassionate, but realistic, explanation in this video:

    The enemy within

    Or rather, the collaborator within. Because there’s usually first an enemy without—those who are critical of us, who consider that we are bad people in some fashion, and may indeed get quite colorful in their expressions of this.

    Sometimes, their words will bounce straight off us; sometimes, their words will stick. So what’s the difference, and can we do anything about it?

    The difference is: when their words stick, it’s usually because on some level we believe their words may be true. That doesn’t mean they necessarily are true!

    They could be (and it would be a special kind of hubris to assume no detractor could ever find a valid criticism of us), but very often the reason we have that belief, or at least that fear/insecurity, is simply because it was taught to us at an early age, often by harsh words/actions of those around us; perhaps our parents, perhaps our schoolteachers, perhaps our classmates, and so forth.

    The problem—and solution—is that we learn emotions much the same way that we learn language; only in part by reasoned thought, and rather for the most part, by immersion and repetition.

    It can take a lot of conscious self-talk to undo the harm of decades of unconscious self-talk based on what was probably a few years of external criticisms when we were small and very impressionable… But, having missed the opportunity to start fixing this sooner, the next best time to do it is now.

    We cannot, of course, simply do what a kind friend might do and expect any better results; if a kind friend tells us something nice that we do not believe is true, then however much they mean it, we’re not going to internalize it. So instead, we must simply chip away at those unhelpful longstanding counterproductive beliefs, and simply build up the habit of viewing ourselves in a kinder light.

    For more on all this, enjoy:

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    Take care!

    Don’t Forget…

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  • What Omega-3 Fatty Acids Really Do For Us

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    What Omega-3 Fatty Acids Really Do For Us

    Shockingly, we’ve not previously covered this in a main feature here at 10almonds… Mostly we tend to focus on less well-known supplements. However, in this case, the supplement may be well known, while some of its benefits, we suspect, may come as a surprise.

    So…

    What is it?

    In this case, it’s more of a “what are they?”, because omega-3 fatty acids come in multiple forms, most notably:

    • Alpha-linoleic acid (ALA)
    • Eicosapentaenoic acid (EPA)
    • Docosahexanoic acid (DHA)

    ALA is most readily found in certain seeds and nuts (chia seeds and walnuts are top contenders), while EPA and DHA are most readily found in certain fish (hence “cod liver oil” being a commonly available supplement, though actually cod aren’t even the best source—salmon and mackerel are better; cod is just cheaper to overfish, making it the cheaper supplement to manufacture).

    Which of the three is best, or do we need them all?

    There are two ways of looking at this:

    • ALA is sufficient alone, because it is a precursor to EPA and DHA, meaning that the body will take ALA and convert it into EPA and DHA as required
    • EPA and DHA are superior because they’re already in the forms the body will use, which makes them more efficient

    As with most things in health, diversity is good, so you really can’t go wrong by getting some from each source.

    Unless you have an allergy to fish or nuts, in which case, definitely avoid those!

    What do omega-3 fatty acids do for us, according to actual research?

    Against inflammation

    Most people know it’s good for joints, as this is perhaps what it’s most marketed for. Indeed, it’s good against inflammation of the joints (and elsewhere), and autoimmune diseases in general. So this means it is indeed good against common forms of arthritis, amongst others:

    Read: Omega-3 fatty acids in inflammation and autoimmune disease

    Against menstrual pain

    Linked to the above-referenced anti-inflammatory effects, omega-3s were also found to be better than ibuprofen for the treatment of severe menstrual pain:

    Don’t take our word for it: Comparison of the effect of fish oil and ibuprofen on treatment of severe pain in primary dysmenorrhea

    Against cognitive decline

    This one’s a heavy-hitter. It’s perhaps to be expected of something so good against inflammation (bearing in mind that, for example, a large part of Alzheimer’s is effectively a form of inflammation of the brain); as this one’s so important and such a clear benefit, here are three particularly illustrative studies:

    Against heart disease

    The title says it all in this one:

    A meta-analysis shows that docosahexaenoic acid from algal oil reduces serum triglycerides and increases HDL-cholesterol and LDL-cholesterol in persons without coronary heart disease

    But what about in patients who do have heart disease?

    Mozaffarian and Wu did a huge meta-review of available evidence, and found that in fact, of all the studied heart-related effects, reducing mortality rate in cases of cardiovascular disease was the single most well-evidenced benefit:

    Read more: Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events

    How much should we take?

    There’s quite a bit of science on this, and—which is unusual for something so well-studied—not a lot of consensus.

    However, to summarize the position of the academy of nutrition and dietetics on dietary fatty acids for healthy adults, they recommend a minimum of 250–500 mg combined EPA and DHA each day for healthy adults. This can be obtained from about 8 ounces (230g) of fatty fish per week, for example.

    If going for ALA, on the other hand, the recommendation becomes 1.1g/day for women or 1.6g/day for men.

    Want to know how to get more from your diet?

    Here’s a well-sourced article about different high-density dietary sources:

    12 Foods That Are Very High in Omega-3

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  • The Optimal Morning Routine, Per Neuroscience

    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. Andrew Huberman, neuroscientist and professor of neurobiology, has insights:

    The foundations of a good day

    Here are some key things to consider:

    • The role of light: get sunlight exposure within an hour of waking to anchor your body’s cortisol pulse, set your circadian rhythm, and boost mood-regulating dopamine. Light exposure on the skin also boost hormone levels like testosterone and estrogen, contributing to energy, motivation, and overall wellbeing.
    • The role of caffeine: delay caffeine intake for 60–90 minutes after waking to allow adenosine to clear naturally, preventing afternoon energy crashes. Otherwise, caffeine will block the adenosine for 4–8 hours, causing the wave of adenosine-induced sleepiness to resurge later.
    • The role of exercise: morning exercise helps clear adenosine, raise core body temperature, and improve wakefulness
    • The role of cold: cold showers or ice baths trigger adrenaline and dopamine surges, enhancing mood and drive for hours.

    For more on each of these, enjoy:

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    Take care!

    Don’t Forget…

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