Loaded Mocha Chocolate Parfait

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Packed with nutrients, including a healthy dose of protein and fiber, these parfait pots can be a healthy dessert, snack, or even breakfast!

You will need (for 4 servings)

For the mocha cream:

  • ½ cup almond milk
  • ½ cup raw cashews
  • ⅓ cup espresso
  • 2 tbsp maple syrup
  • 1 tsp vanilla extract

For the chocolate sauce:

  • 4 tbsp coconut oil, melted
  • 2 tbsp unsweetened cocoa powder
  • 1 tbsp maple syrup
  • 1 tsp vanilla extract

For the other layers:

  • 1 banana, sliced
  • 1 cup granola, no added sugar

Garnish (optional): 3 coffee beans per serving

Note about the maple syrup: since its viscosity is similar to the overall viscosity of the mocha cream and chocolate sauce, you can adjust this per your tastes, without affecting the composition of the dish much besides sweetness (and sugar content). If you don’t like sweetness, the maple syrup be reduced or even omitted entirely (your writer here is known for her enjoyment of very strong bitter flavors and rarely wants anything sweeter than a banana); if you prefer more sweetness than the recipe called for, that’s your choice too.

Method

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

1) Blend all the mocha cream ingredients. If you have time, doing this in advance and keeping it in the fridge for a few hours (or even up to a week) will make the flavor richer. But if you don’t have time, that’s fine too.

2) Stir all the chocolate sauce ingredients together in a small bowl, and set it aside. This one should definitely not be refrigerated, or else the coconut oil will solidify and separate itself.

3) Gently swirl the the mocha cream and chocolate sauce together. You want a marble effect, not a full mixing. Omit this step if you want clearer layers.

4) Assemble in dessert glasses, alternating layers of banana, mocha chocolate marble mixture (or the two parts, if you didn’t swirl them together), and granola.

5) Add the coffee-bean garnish, if using, 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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  • Watch Out For Lipedema

    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.

    Lipedema occurs mostly in women, mostly in times of hormonal change, with increasing risk as time goes by (so for example, puberty yields a lower risk than pregnancy, which yields a lower risk than menopause).

    Its name literally means “fat swelling”, and can easily be mistaken for obesity or, in its earlier stages, just pain old cellulite.

    Cellulite, by the way, is completely harmless and is also not, per se, an indicator of bad health. But if you have it and don’t like it, you can reduce it:

    Keep Cellulite At Bay

    Obesity is more of a complex matter, and one that we’ve covered here:

    Shedding Some Obesity Myths

    Lipedema is actively harmful

    Lipedema can become a big problem, because lifestyle change does not reduce lipedema fat, the fat is painful, can lead to obesity if one was not already obese, causes gait and joint abnormalities, causes fatigue, can lead to lymphedema (beyond the scope of today’s article—perhaps another time!) and very much psychosocial distress.

    Like many conditions that mostly affect women, the science is… Well, here’s a recent example review that was conducted and published:

    Lipedema: What we don’t know

    Fun fact: in Romanian there is an expression “one eye is laughing; the other is crying”, and it seems appropriate here.

    Spot the signs

    Because it’s most readily mistaken for cellulite in first presentation, let’s look at the differences between them:

    • Cellulite is characterized by dimpled, bumpy, or even skin; lipedema is the same but with swelling too.
    • Cellulite is a connective tissue condition; lipedema is too (at least in part), but also involves the abnormal accumulation and deposition of fat cells, rather than just pulling some down a bit.
    • Cellulite has no additional symptoms; lipedema soon also brings swollen limbs, joint pain, and/or skin that’s “spongy” and easily bruised.

    What to do about it

    First, get it checked out by a doctor.

    If the doctor says it is just cellulite or obesity, ask them what difference(s) they are basing that on, and ask that they confirm in writing having dismissed your concerns (having this will be handy later if it turns out to be lipedema after all).

    If it is lipedema, you will want to catch it early; there is no known cure, but advanced symptoms are a lot easier to keep at bay than they are to reverse once they’ve shown up.

    Weight maintenance, skin care (including good hydration), and compression therapy have all been shown to help slow the progression.

    If it is allowed to progress unhindered, that’s when a lot more fat accumulation and joint pain is likely to occur. Liposuction and surgery are options, but even they are only a temporary solution, and are obviously not fun things to have to go through.

    Prevention is, as ever, much better than cure treatment ← because there is no known cure

    One last thing

    Lipedema’s main risk factor is genetic. The bad news is, there’s not much that can be done about that for now, but the good news is, you can at least get the heads-up about whether you are at increased risk or not, and be especially vigilant if you’re in the increased risk group. See also:

    One Test, Many Warnings: The Real Benefit Of Genetic Testing

    Take care!

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  • Lifespan – by Dr. David Sinclair

    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 books on longevity are science-heavy and heavy-going; others are glorified manifestos with much philosophy but little practical.

    This one’s a sciencey-book written for a lay reader. It’s heavily referenced, but not a challenging read.

    This book is divided into three parts:

    1. What we know (the past)
    2. What we’re learning (the present)
    3. Where we’re going (the future)

    Let us quickly mention: the last part is principally sociology and economics, which are not the author’s wheelhouse. Some readers may enjoy his thoughts regardless, but we’re going to concentrate on where we found the real value of the book to be: in the first and second parts, where he brings his expertise to bear.

    The first part lays the foundational knowledge that’s critical for understanding why the second part is so important.

    Basically: aging is a genetic disease, and diseases can be cured. No disease has magical properties, even if sometimes it can seem for a while like they do, until we understand them better.

    The second part covers a lot of recent and contemporary research into aging. We learn about such things as NAD-agonists that make elderly mice biologically young again, and the Greenland shark that easily lives for 500 years or so (currently the record-holder for vertebrates). And of course, biologically immortal jellyfish.

    It’s not all animal studies though…

    We learn of how NAD-agonists such as NMN have been promising in human studies too, along with resveratrol and the humble diabetes drug, metformin. These things alone may have the power to extend healthy life by 20%

    Other recommendations pertain to lifestyle; the usual five things (diet, exercise, sleep, no alcohol, no smoking), as well as intermittent fasting and cryotherapy (cold showers/baths).

    Bottom line: this book is informative and inspiring, and if you’ve been looking for an “in” to understanding the world of biogerontology and/or anti-aging research, this is it.

    Get your copy of “Lifespan: Why We Age—And Why We Don’t Have To” from Amazon today!

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  • How to Stop Negative Thinking – by Daniel Paul

    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.

    Just think positive thoughts” is all well and good, but it doesn’t get much mileage in the real world, does it?

    What Daniel Paul offers is a lot better than that. Taking a CBT approach, he recommends tips and tricks, gives explanations and exercises, and in short, puts tools in the reader’s toolbox.

    But it doesn’t stop at just stopping negative thinking. Rather, it takes a holistic approach to also improve your general life…

    • Bookending your day with a good start and finish
    • Scheduling a time for any negative thinking that does need to occur (again with the useful realism!)
    • Inviting the reader to take on small challenges, of the kind that’ll have knock-on effects that add and multiply and compound as we go

    The format is very easy-reading, and we love that there are clear section headings and chapter summaries, too.

    Bottom line: definitely a book with the potential to improve your life from day one, and that’ll keep you coming back to it as a cheatsheet and references source.

    Get your copy of “How to Stop Negative Thinking” from Amazon today!

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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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  • The Science and Technology of Growing Young – by Sergey Young

    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.

    There are a lot of very optimistic works out there that promise the scientific breakthroughs that will occur very soon. Even amongst the hyperoptimistic transhumanism community, there is the joke of “where’s my flying car?” Sometimes prefaced with “Hey Ray, quick question…” as a nod to (or sometimes, direct address to) Ray Kurzweil, the Google computer scientist and futurist.

    So, how does this one measure up?

    Our author, Sergey Young, is not a scientist, but an investor with fingers in many pies. Specifically, pies relating to preventative medicine and longevity. Does that make him an unreliable narrator? Not necessarily, but it means we need to at least bear that context in mind.

    But, also, he’s investing in those fields because he believes in them, and wants to benefit from them himself. In essense, he’s putting his money where his mouth is. But, enough about the author. What of the book?

    It’s a whirlwind tour of the main areas of reseach and development, in the recent past, the present, and the near future. He talks about problems, and compelling solutions to problems.

    If the book has a weak point, it’s that it doesn’t really talk about the problems to those solutions—that is, what can still go wrong. He’s excited about what we can do, and it’s somebody else’s job to worry about pitfalls along the way.

    As to the “and what you can do now?” We’ll summarize:

    • Mediterranean diet, mostly plant-based
    • Get moderate exercise daily
    • Get good sleep
    • Don’t drink or smoke
    • Get your personal health genomics data
    • Get regular medical check-ups
    • Look after your mental health too

    Bottom line: this is a great primer on the various avenues of current anti-aging research and development, with discussion ranging from the the technological to the sociological. It has some health tips too, but the real meat of the work is the insight into the workings of the longevity industry.

    Click here to check out The Science and Technology of Growing Young and learn what’s available to you already!

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  • Women want to see the same health provider during pregnancy, birth and beyond

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    Hazel Keedle, Western Sydney University and Hannah Dahlen, Western Sydney University

    In theory, pregnant women in Australia can choose the type of health provider they see during pregnancy, labour and after they give birth. But this is often dependent on where you live and how much you can afford in out-of-pocket costs.

    While standard public hospital care is the most common in Australia, accounting for 40.9% of births, the other main options are:

    • GP shared care, where the woman sees her GP for some appointments (15% of births)
    • midwifery continuity of care in the public system, often called midwifery group practice or caseload care, where the woman sees the same midwife of team of midwives (14%)
    • private obstetrician care (10.6%)
    • private midwifery care (1.9%).

    Given the choice, which model would women prefer?

    Our new research, published BMC Pregnancy and Childbirth, found women favoured seeing the same health provider throughout pregnancy, in labour and after they have their baby – whether that’s via midwifery group practice, a private midwife or a private obstetrician.

    Assessing strengths and limitations

    We surveyed 8,804 Australian women for the Birth Experience Study (BESt) and 2,909 provided additional comments about their model of maternity care. The respondents were representative of state and territory population breakdowns, however fewer respondents were First Nations or from culturally or linguistically diverse backgrounds.

    We analysed these comments in six categories – standard maternity care, high-risk maternity care, GP shared care, midwifery group practice, private obstetric care and private midwifery care – based on the perceived strengths and limitations for each model of care.

    Overall, we found models of care that were fragmented and didn’t provide continuity through the pregnancy, birth and postnatal period (standard care, high risk care and GP shared care) were more likely to be described negatively, with more comments about limitations than strengths.

    What women thought of standard maternity care in hospitals

    Women who experienced standard maternity care, where they saw many different health care providers, were disappointed about having to retell their story at every appointment and said they would have preferred continuity of midwifery care.

    Positive comments about this model of care were often about a midwife or doctor who went above and beyond and gave extra care within the constraints of a fragmented system.

    The model of care with the highest number of comments about limitations was high-risk maternity care. For women with pregnancy complications who have their baby in the public system, this means seeing different doctors on different days.

    Some respondents received conflicting advice from different doctors, and said the focus was on their complications instead of their pregnancy journey. One woman in high-risk care noted:

    The experience was very impersonal, their focus was my cervix, not preparing me for birth.

    Why women favoured continuity of care

    Overall, there were more positive comments about models of care that provided continuity of care: private midwifery care, private obstetric care and midwifery group practice in public hospitals.

    Women recognised the benefits of continuity and how this included informed decision-making and supported their choices.

    The model of care with the highest number of positive comments was care from a privately practising midwife. Women felt they received the “gold standard of maternity care” when they had this model. One woman described her care as:

    Extremely personable! Home visits were like having tea with a friend but very professional. Her knowledge and empathy made me feel safe and protected. She respected all of my decisions. She reminded me often that I didn’t need her help when it came to birthing my child, but she was there if I wanted it (or did need it).

    However, this is a private model of care and women need to pay for it. So there are barriers in accessing this model of care due to the cost and the small numbers working in Australia, particularly in regional, rural and remote areas, among other barriers.

    Women who had private obstetricians were also positive about their care, especially among women with medical or pregnancy complications – this type of care had the second-highest number of positive comments.

    This was followed by women who had continuity of care from midwives in the public system, which was described as respectful and supportive.

    However, one of the limitations about continuity models of care is when the woman doesn’t feel connected to her midwife or doctor. Some women who experienced this wished they had the opportunity to choose a different midwife or doctor.

    What about shared care with a GP?

    While shared care between the GP and hospital model of care is widely promoted in the public maternity care system as providing continuity, it had a similar number of negative comments to those who had fragmented standard hospital care.

    Considering there is strong evidence about the benefits of midwifery continuity of care, and this model of care appears to be most acceptable to women, it’s time to expand access so all Australian women can access continuity of care, regardless of their location or ability to pay.

    Hazel Keedle, Senior Lecturer of Midwifery, Western Sydney University and Hannah Dahlen, Professor of Midwifery, Associate Dean Research and HDR, Midwifery Discipline Leader, Western Sydney University

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

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