Hero Homemade Hummus

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If you only have store-bought hummus at home, you’re missing out. The good news is that hummus is very easy to make, and highly customizable—so once you know how to make one, you can make them all, pretty much. And of course, it’s one of the healthiest dips out there!

You will need

  • 2 x 140z/400g tins chickpeas
  • 4 heaped tbsp tahini
  • 3 tbsp extra virgin olive oil
  • Juice of 1 lemon
  • 1 tsp black pepper, coarse ground
  • Optional, but recommended: your preferred toppings/flavorings. Examples to get you started include olives, tomatoes, garlic, red peppers, red onion, chili, cumin, paprika (please do not put everything in one hummus; if unsure about pairings, select just one optional ingredient per hummus for now)

Method

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

1) Drain the chickpeas, but keep the chickpea water from them (also called aquafaba; it has many culinary uses beyond the scope of today’s recipe, but for now, just keep it to one side).

2) Add the chickpeas, ⅔ of the aquafaba, the tahini, the olive oil, the lemon juice, the black pepper, and any optional extra flavoring(s) that you don’t want to remain chunky. Blend until smooth; if it becomes to thick, add a little more aquafaba and blend again until it’s how you want it.

3) Transfer the hummus to a bowl, and add any extra toppings.

4) Repeat the above steps for each different kind of hummus you want to make.

Enjoy!

Want to learn more?

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

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  • Clicking Hips: Why It Happens & How To Fix It

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    Mobility coach Aleks Brzezinska explains:

    “Snapping Hip Syndrome”

    …is not as scary as it sounds!

    Clicking hips during movement are common and usually not harmful, especially if there’s no pain. The most common kind, “internal snapping”, usually occurs when the iliopsoas tendon slides over bony structures like the femoral head.

    In other words, it’s the hip equivalent of cracking knuckles.

    Nevertheless, clicking is more likely when exercises are performed quickly or with poor form, particularly if the lower back arches, so here are some exercises to minimize that, by improving hip alignment, core strength, and controlled movement:

    • Lunge stretch: stretches tight hip flexors and quads by lunging forward with core engaged and pelvis tucked, optionally adding a quad stretch by pulling the back foot toward the glutes.
    • Ab-strengthening leg extensions: lying flat with the lower back pressed to the floor, legs extend slowly while maintaining core control to target the lower abs and prevent hip misalignment.
    • Back extensions: strengthens the back by lifting the upper body slowly while lying face down, helping balance core strength and support proper hip positioning.
    • Alternating leg lifts: performed slowly with a tight core, one leg lowers toward the ground and returns; modified with bent knees if snapping occurs to strengthen the hip flexors without discomfort.
    • Leg circles: slowly circling the legs with strong core engagement, adjusting the range of motion or bending knees to reduce hip clicking and build strength in controlled movement.

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

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    Getting Flexible, Starting As An Adult: How Long Does It Really Take?

    Take care!

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  • To Medicate or Not? That is the Question! – by Dr. Asha Bohannon

    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.

    Medications are, of course, a necessity of life (literally!) for many, especially as we get older. Nevertheless, overmedication is also a big problem that can cause a lot of harm too, and guess what, it comes with the exact same “especially as we get older” tag too.

    So, what does Dr. Bohannon (a doctor of pharmacy, diabetes educator, and personal trainer too) recommend?

    Simply put: she recommends starting with a comprehensive health history assessment and analysing one’s medication/supplement profile, before getting lab work done, tweaking all the things that can be tweaked along the way, and—of course—not neglecting lifestyle medicine either.

    The book is prefaced and ended with pep talks that probably a person who has already bought the book does not need, but they don’t detract from the practical content either. Nevertheless, it feels a little odd that it takes until chapter 4 to reach “step 1” of her 7-step method!

    The style throughout is conversational and energetic, but not overly padded with hype; it’s just a very casual style. Nevertheless, she brings to bear her professional knowledge and understanding as a doctor of pharmacy, to include her insights into the industry that one might not observe from outside of it.

    Bottom line: if you’d like to do your own personal meds review and want to “know enough to ask the right questions” before bringing it up with your doctor, this book is a fine choice for that.

    Click here to check out To Medicate Or Not, and make informed choices!

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  • Celeriac vs Onion – Which is Healthier?

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    Our Verdict

    When comparing celeriac to onion, we picked the celeriac.

    Why?

    In terms of macros, celeriac has slightly more fiber and protein, while onions have slightly more carbs, so this category is a nominal win for celeriac, but really it’s very close, so can just as easily be called a tie in this first round.

    In the category of vitamins, celeriac has more of vitamins B1, B2, B3, B5, B6, B7, C, E, and K (in fact, 100x more vitamin K), while onions have more vitamin B9; an easy win for celeriac in this round.

    Looking at minerals, celeriac has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while onions are not higher in any minerals. Another overwhelming win for celeriac here.

    Adding up the sections makes for a very clear overall win for celeriac, but by all means do enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    What’s Your Plant Diversity Score?

    Enjoy!

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  • The Pain Reprocessing Therapy Workbook – by Vanessa Blackstone

    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 author, a clinical consultant who trains practitioners in pain reprocessing therapy (PRT), lays out for us the basics of what we need to know to, as the subtitle promises, use the brain’s neuroplasticity to break the cycle of chronic pain.

    She explains how when pain works correctly, it is a useful messenger saying “hey, something is wrong here”. It’s the body’s “check engine” light. However, in the case of chronic pain, it’s no longer helpful, which can be for one or more of several reasons, such as:

    1. The message is just plain wrong (nerves misfiring).
    2. There is an underlying problem, but it can’t be fixed, so further pain is not helpful.
    3. The pain is actually doing its job just fine, indicating a real, fixable problem, but the bad news is that your automatic response to that pain is an overcompensation that will now cause a different pain somewhere else, and so on.

    PRT is a way to gently interrupt that process by changing how your brain, and thus your body, responds to pain signals. This means that for those three scenarios we just mentioned:

    1. We can now suffer less than previously.
    2. We can now note “ok, message received”, and dial down the continued pain signals.
    3. We can now note “ok, message received”, and tend to the thing without letting the pain cause our body to create a different problem somewhere else.

    While all three are helpful, the latter item is the one that really lives up to the “break the cycle of chronic pain” promise, since referred pain (as it is called) is perhaps the most common source of enduring misery for people with many types of chronic pain, who started off with one source of pain, and then ended up with several more.

    The style of the book is, as per the title, a workbook. It gives us explanations, and then exercises (mostly psychological exercises), giving us a roadmap to either a pain-free life or, at least, a life in which whatever pain remains is much more manageable, allowing us to go about our lives without everything being ten times as exhausting.

    Bottom line: if you or a loved one has chronic pain, this book can help avoid a lot of needless suffering.

    Click here to check out The Pain Reprocessing Therapy Workbook, and end the cycle of chronic pain!

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  • The Small Daily Habits That Add 9+ Years To Life

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    Things that aren’t on the list:

    • Springing out of bed for a 5am run every morning
    • Getting a divorce
    • Drinking 10% of your bodyweight in kale smoothies
    • Regular blood transfusions from a team of healthy teenagers
    • Cold water plunges

    Instead, the actual habits we’re going to talk about today are quite minor things, but they add up to big differences.

    First, we were a little silly with the above list, but actually before we move on, let’s examine it:

    The easier list

    We’ll not keep it a mystery:

    • Move more
    • Sit less
    • Sleep better
    • Eat better

    Now, probably none of those things are a shocking surprise, but what recent science has found is that the amount that most people need to improve by (in order to enjoy benefits) is much smaller than previously believed.

    Specifically, two large cohort analyses have shown that very small, realistic daily improvements in movement, sitting time, sleep, and diet are associated with serious reductions in mortality risk and notable gains in lifespan and healthspan.

    One of them (Dr. Maria Hagströmer et al.) found adding literally just 5 minutes per day of moderate-to-vigorous physical activity and reducing sedentary time by 30 minutes per day could reduce mortality by up to 10%.

    You can find that paper here: Deaths potentially averted by small changes in physical activity and sedentary time: an individual participant data meta-analysis of prospective cohort studies

    Another (Dr. Dorothea Dumuid et al.) found that sleeping 7.2–8.0 hours per day, doing more than 42 minutes per day of moderate-to-vigorous exercise, and achieving a diet quality score* of 57.5–72.5 were associated with an average 9.35 additional years of healthy lifespan, compared to not doing those things.

    *The diet quality score (DQS) involves assessing dietary components that make things better or worse, such as intake of vegetables, fruits, grains, fish, other meats, dairy, oils, and sugar-sweetened beverages (ranging 0–100; higher indicates better quality)

    If those changes seem too much, then note also that as little as 5 extra minutes of sleep per day, 1.9 additional minutes of moderate-to-vigorous physical activity per day, and improving by just 5 points in the DQS were associated with 1 extra year of healthy lifespan.

    There’s a dose-response relationship here, as larger but still modest combined changes—24 more minutes of sleep per day, 3.7 more minutes of moderate-to-vigorous physical activity per day, and a 23-point DQS improvement—were associated with about 4 additional years lived in good health.

    You can find that paper here: Minimum combined sleep, physical activity, and nutrition variations associated with lifeSPAN and healthSPAN improvements: a population cohort study

    Ok, but how to implement that?

    Short answer: little by little!

    Long answer: we’ll give our own long answer another day, as we’re out of room for today, but…

    You might like these excellent books that we’ve reviewed by Dr. Rangan Chatterjee, who specializes in getting people to do just this:

    Take care!

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  • A new government inquiry will examine women’s pain and treatment. How and why is it different?

    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 Victorian government has announced an inquiry into women’s pain. Given women are disproportionately affected by pain, such a thorough investigation is long overdue.

    The inquiry, the first of its kind in Australia and the first we’re aware of internationally, is expected to take a year. It aims to improve care and services for Victorian girls and women experiencing pain in the future.

    The gender pain gap

    Globally, more women report chronic pain than men do. A survey of over 1,750 Victorian women found 40% are living with chronic pain.

    Approximately half of chronic pain conditions have a higher prevalence in women compared to men, including low back pain and osteoarthritis. And female-specific pain conditions, such as endometriosis, are much more common than male-specific pain conditions such as chronic prostatitis/chronic pelvic pain syndrome.

    These statistics are seen across the lifespan, with higher rates of chronic pain being reported in females as young as two years old. This discrepancy increases with age, with 28% of Australian women aged over 85 experiencing chronic pain compared to 18% of men.

    It feels worse

    Women also experience pain differently to men. There is some evidence to suggest that when diagnosed with the same condition, women are more likely to report higher pain scores than men.

    Similarly, there is some evidence to suggest women are also more likely to report higher pain scores during experimental trials where the same painful pressure stimulus is applied to both women and men.

    Pain is also more burdensome for women. Depression is twice as prevalent in women with chronic pain than men with chronic pain. Women are also more likely to report more health care use and be hospitalised due to their pain than men.

    woman lies in bed in pain
    Women seem to feel pain more acutely and often feel ignored by doctors.
    Shutterstock

    Medical misogyny

    Women in pain are viewed and treated differently to men. Women are more likely to be told their pain is psychological and dismissed as not being real or “all in their head”.

    Hollywood actor Selma Blair recently shared her experience of having her symptoms repeatedly dismissed by doctors and put down to “menstrual issues”, before being diagnosed with multiple sclerosis in 2018.

    It’s an experience familiar to many women in Australia, where medical misogyny still runs deep. Our research has repeatedly shown Australian women with pelvic pain are similarly dismissed, leading to lengthy diagnostic delays and serious impacts on their quality of life.

    Misogyny exists in research too

    Historically, misogyny has also run deep in medical research, including pain research. Women have been viewed as smaller bodied men with different reproductive functions. As a result, most pre-clinical pain research has used male rodents as the default research subject. Some researchers say the menstrual cycle in female rodents adds additional variability and therefore uncertainty to experiments. And while variability due to the menstrual cycle may be true, it may be no greater than male-specific sources of variability (such as within-cage aggression and dominance) that can also influence research findings.

    The exclusion of female subjects in pre-clinical studies has hindered our understanding of sex differences in pain and of response to treatment. Only recently have we begun to understand various genetic, neurochemical, and neuroimmune factors contribute to sex differences in pain prevalence and sensitivity. And sex differences exist in pain processing itself. For instance, in the spinal cord, male and female rodents process potentially painful stimuli through entirely different immune cells.

    These differences have relevance for how pain should be treated in women, yet many of the existing pharmacological treatments for pain, including opioids, are largely or solely based upon research completed on male rodents.

    When women seek care, their pain is also treated differently. Studies show women receive less pain medication after surgery compared to men. In fact, one study found while men were prescribed opioids after joint surgery, women were more likely to be prescribed antidepressants. In another study, women were more likely to receive sedatives for pain relief following surgery, while men were more likely to receive pain medication.

    So, women are disproportionately affected by pain in terms of how common it is and sensitivity, but also in how their pain is viewed, treated, and even researched. Women continue to be excluded, dismissed, and receive sub-optimal care, and the recently announced inquiry aims to improve this.

    What will the inquiry involve?

    Consumers, health-care professionals and health-care organisations will be invited to share their experiences of treatment services for women’s pain in Victoria as part of the year-long inquiry. These experiences will be used to describe the current service delivery system available to Victorian women with pain, and to plan more appropriate services to be delivered in the future.

    Inquiry submissions are now open until March 12 2024. If you are a Victorian woman living with pain, or provide care to Victorian women with pain, we encourage you to submit.

    The state has an excellent track record of improving women’s health in many areas, including heart, sexual, and reproductive health, but clearly, we have a way to go with women’s pain. We wait with bated breath to see the results of this much-needed investigation, and encourage other states and territories to take note of the findings.The Conversation

    Jane Chalmers, Senior Lecturer in Pain Sciences, University of South Australia and Amelia Mardon, PhD Candidate, University of South Australia

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

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