Invigorating Sabzi Khordan

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Have you ever looked at the nutritional values and phytochemical properties of herbs, and thought “well that’s all well and good, but we only use a tiny amount”? Sabzi khordan is a herb-centric traditional Levantine sharing platter served most commonly as an appetizer, and it is indeed appetizing! Never again will “start your meal with a green salad to ensure a gentle blood sugar curve” seem like a chore:

You will need

  • Large bunch of parsley
  • Small bunch of tarragon leaves
  • Small bunch of basil leaves
  • Small bunch of mint
  • Small bunch of sorrel leaves
  • 7 oz block of feta cheese (if vegan, a plant-based substitution is fine in culinary terms, but won’t have the same gut-healthy benefits, as plant-based cheeses are not fermented)
  • 9 oz labneh-stuffed vine leaves in olive oil (if vegan, same deal as the above, except it’s harder to find plant-based substitutes for labneh (strained yogurt cheese), so you might want to use our Plant-Based Healthy Cream Cheese recipe instead and make your own)
  • 2 tbsp za’atar (you can make your own by blending dried hyssop, dried sumac berries, sesame seeds, dried thyme, and salt—but if you haven’t had za’atar before, we recommend first buying some like the one that we linked, so that next time you know what you’re aiming for)
  • 3 tbsp extra virgin olive oil
  • 10 radishes
  • 6 scallions
  • 9 oz walnuts, soaked in water overnight and drained
  • 1 cucumber, cut into batons
  • Warm flatbreads (you can use our Healthy Homemade Flatbreads recipe)

Method

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

1) Arrange the feta, labneh, za’atar, and olive oil in separate little serving dishes.

2) Arrange everything else around them on a platter.

3) Serve! You may be thinking: did we really need a recipe to tell us “put the things on a plate”? The answer here is that this one today was shared mostly as a matter of inspiration, because when was the last time you thought to serve herbs as the star of the dish? Plus, it’s an excuse to try za’atar, not something so commonly seen outside of the Levant.

An alternative presentation

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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  • Better With Age – by Dr. Alan Castel

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    This one isn’t about the biology of aging, so much as (as the subtitle promises) the psychology of it.

    Dr. Castel first covers the grounds of what “successful aging” is, and the benefits that can be expected from doing it right. Spoiler, it’s not just “reduced decline”, there are numerous things that actually get better, too.

    We also learn how our memory works differently—it can be worse, of course, but it can also be just different, in a way that tends to tie in with vastness of the accumulated knowledge over the years, allowing for easiest access to the things the brain thinks are most important—ranging from expertise in a certain field, to life-experience “wisdom”.

    There’s a lot of advice that’s mostly not going to be anything new to regular readers of 10almonds, in terms of staying sharp with an active lifestyle and a well-nourished brain.

    The style is very soft pop-science; there are citations dotted throughout, but mostly this is more of a “curl up with a book” book, not a textbook.

    In the category of subjective criticism, it can be a little repetitive (but for those who like repetition for ease of learning, you will love this), and his name-dropping habit gets quite eyeroll-worthy quite quickly.

    Bottom line: if you’d like to learn about the very many ways in which “over the hill” is simply defeatist pessimism, then this book can help you to ensure you do better.

    Click here to check out Better With Age, and get better with age!

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  • Quinoa vs Couscous – Which is Healthier?

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    Our Verdict

    When comparing quinoa to couscous, we picked the quinoa.

    Why?

    Firstly, quinoa is the least processed by far. Couscous, even if wholewheat, has by necessity been processed to make what is more or less the same general “stuff” as pasta. Now, the degree to which something has or has not been processed is a common indicator of healthiness, but not necessarily declarative. There are some processed foods that are healthy (e.g. many fermented products) and there are some unprocessed plant or animal products that can kill you (e.g. red meat’s health risks, or the wrong mushrooms). But in this case—quinoa vs couscous—it’s all borne out pretty much as expected.

    For the purposes of the following comparisons, we’ll be looking at uncooked/dry weights.

    In terms of macros, quinoa has a little more protein, slightly lower carbs, and several times the fiber. The amino acids making up quinoa’s protein are also much more varied.

    In the category of vitamins, quinoa has more of vitamins A, B1, B2, B6, and B9, while couscous boasts a little more of vitamins B3 and B5. Given the respective margins of difference, as well as the total vitamins contained, this category is an easy win for quinoa.

    When it comes to minerals, this one’s not even more clear. Quinoa has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Couscous, meanwhile has more of just one mineral: sodium. So, maybe not one you want more of.

    All in all, today’s is an easy pick: quinoa!

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  • Vibration Plate, Review After 6 Months: Is It Worth It?

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    Is it push-button exercise, or an expensive fad, or something else entirely? Robin, from “The Science of Self-Care”, has insights:

    Science & Experience

    According to the science (studies cited in the video and linked-to in the video description, underneath it on YouTube), vibration therapy does have some clear benefits, namely:

    • Bone health (helps with bone density, particularly beneficial for postmenopausal women)
    • Muscle recovery (reduces lactate levels, aiding faster recovery)
    • Joint health (reduces pain and improves function in osteoarthritis patients)
    • Muscle stimulation (helps older adults maintain muscle mass)
    • Cognitive function (due to increased blood flow to the brain)

    And from her personal experience, the benefits included:

    • Improved recovery after exercise, reducing muscle soreness and stiffness
    • Reduced back pain and improved posture (not surprising, given the need for stabilizing muscles when using one of these)
    • Better circulation and (likely resulting from same) skin clarity

    She did not, however, notice:

    • Any reduction in cellulite
    • Any change in body composition (fat loss or muscle gain)

    For a deeper look into these things and more, plus a demonstration of how the machine actually operates, enjoy:

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    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:

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

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    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:

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    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!

    Don’t Forget…

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    Learn to Age Gracefully

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  • Dreams: Relevance, Meanings, Interpretations

    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.

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    ❝I have a question or a suggestion for coverage in your “Psychology Sunday”. Dreams: their relevance, meanings ( if any) interpretations? I just wondered what the modern psychological opinions are about dreams in general.❞

    We’ll indeed do that one of these Psychology Sundays! Thanks for suggesting it.

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    There are also differences between a top-down/bottom-up approach to understanding dreaming, and efforts to tie those two together.

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    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:

  • Avoiding Razor Burn, Ingrown Hairs & Other Shaving Irritation

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    Tip 2: Avoid Dry Shaving. Dry shaving not only removes hair but can also remove the protective upper layer of skin, which contributes to razor burn. To prevent this, simply use some shaving gel or cream.

    Tip 3: Keep Blades New and Sharp. This one’s simple: dull blades can cause skin irritation, whilst a sharp blade ensures a smoother and more comfortable shaving experience.

    Tip 4: Avoid Shaving the Same Area Repeatedly. Multiple passes over the same area can remove skin layers, leading to cuts and irritation. Aim to shave each area only once for safer results.

    Tip 5: Consider Hair Growth Direction. Shaving in the direction of hair growth results in less irritation, although it may not provide the closest shave.

    Tip 6: Apply Gentle Pressure While Shaving. Excessive pressure can lead to cuts and nicks. Use a gentle touch to reduce these risks.

    Tip 7: Incorporate Exfoliation into Your Routine. Exfoliating helps release trapped hairs and reduces the risk of ingrown hairs. For those with sensitive skin, it’s recommended to exfoliate either two days before or after shaving.

    Tip 8: Avoid Excessive Skin Stretching. Over-stretching the skin during shaving can cause hairs to become ingrown.

    Tip 9: Moisturize After Shaving. Shaving can compromise the skin barrier, leading to dryness. Using a moisturizer can be a simple fix.

    Tip 10: Regularly Rinse Your Blade. Make sure that, during the shaving process, you are rinsing your blade frequently to remove hair and skin debris. This keeps it sharp during your shave.

    If this summary doesn’t do it for you, then you can watch the full video here:

    How did you find that video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

    Don’t Forget…

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    Learn to Age Gracefully

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