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?

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  • Beetroot or Brussels Sprouts – Which is Healthier?

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    Our Verdict

    When comparing beetroot to Brussels sprouts, we picked the sprouts.

    Why?

    Both have their strong benefits, but this was still quite one-sided:

    In terms of macros, beetroot has more carbs while the sprouts have more fiber and protein, making this an easy win for sprouts in this category.

    In the category of vitamins, beetroot has a little more vitamin B9, while the sprouts have a lot more of vitamins A, B1, B2, B3, B5, B6, B7, C, E, and K, once again winning by a country mile.

    Looking at minerals next, beetroot is higher in copper, while the sprouts have more calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, for a third overwhelming win in a row.

    In other considerations, both are abundant sources of polyphenols, and beetroot has betalains while sprouts have sulforaphane, both of which are great (see the “learn more” links below for details), so we’re calling this round a tie.

    Adding up the sections makes for a very compelling overall win for Brussels sprouts, but do enjoy either or both, as diversity is great!

    Want to learn more?

    You might like:

    Enjoy!

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  • Radiation-Eating, Mind Control, & Other Secret Superpowers Of Fungi

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    Fungi are more closely related to animals than to plants, though in truth they are neither, and cannot be killed in a way that matters:

    Decay exists as an extant form of life

    The fungal kingdom ranges from athlete’s foot to mushrooms to the underground mycorrhizal network that allows trees to communicate with each other and share nutrients.

    About that last one… Yes, really! Many plants depend on mycorrhizal fungi, which exchange soil nutrients such as phosphorus and nitrogen for carbon produced by plants, as ectomycorrhizal fungi surround roots, while arbuscular mycorrhizal fungi penetrate root cells to facilitate nutrient exchange. This symbiosis also means that when it comes to knowing* what’s happening, the fungus functions as though part of the plant, meaning that if more than one plant is connected to the same mycorrhizal network (as is almost always the case in the wild), then each plant has the same information as the entire network.

    *Without getting too sidetracked, we’ll quickly mention that despite not having brains, yes, plants do process information, using various kinds of chemical signalling similar to animals’ use of hormones and pheromones, electrical signalling, and more. And yes, that includes sensory information, because plants are very receptive to light and dark, and thus can (to varying degrees) “see”. Perhaps the most clear example of this is Boquila trifoliolata, a plant known for mimicking the appearance of nearby plants. Researchers got curious (as researchers do), and placed one next to a plastic plant (so: no mycorrhizal or otherwise chemical signalling can be happening), and yes, it mimicked the leaf shape and color of the artificial plant that it evidently could indeed see. Fun stuff!

    You can read more about that one here, if you’re interested: Boquila trifoliolata mimics leaves of an artificial plastic host plant

    Now, back to fungi:

    Fungi were once classified as plants because many grow from the soil on branching, root-like networks, but they differ fundamentally in biology, for example:

    • Most people know that unlike plants, fungi don’t use sunlight for energy but instead decompose organic matter or obtain nutrients from living organisms.
    • Most people don’t know that fungal cell walls are made of chitin (the same material found in the exoskeletons of insects, arachnids, and the like) rather than cellulose as in plants.

    On which note, yes, many fungi produce compounds including antibiotics, toxins, and psychedelic chemicals to defend themselves, exploit other organisms, or manipulate their surroundings, including:

    • Altering minds: mushrooms in the Psilocybe genus produce psilocybin, which binds to serotonin receptors and causes hallucinations in humans, though it likely evolved to discourage grazing by slugs and snails.
    • Zombifying ants: many Cordyceps fungi infect ants, alter their nervous systems and muscles, compel them to climb to elevated locations, and then release millions of spores from their bodies.
    • Eating radiation: some fungi thrive in harsh environments, including the radioactive ruins of Chernobyl nuclear power plant, where at least 37 fungal species have been identified, and studies aboard the International Space Station found that fungi such as Cryptococcus neoformans can convert absorbed gamma radiation into usable energy.

    For more on all of this, enjoy:

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    Want to learn more?

    You might also like:

    The Magic Of Mushrooms: “The Longevity Vitamin” (That’s Not A Vitamin) ← about ergothioneine, of which mushrooms are an excellent source

    What kind of mushrooms? All kinds, but please stick to non-poisonous ones!

    Take care!

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  • 7 Minutes, 30 Days, Honest Review: How Does The 7-Minute Workout Stack Up?

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    For those who don’t like exercising, “the 7-minute workout” (developed by exercise scientists Chris Jordan and Bret Klika) has a lot of allure. After all, it’s just 7 minutes and then you’re done! But how well does it stand up, outside of the lab?

    Down-to-Earth

    Business Insider’s Kelly Reilly is not a health guru, and here he reviews the workout for us, so that we can get a real view of what it’s really like in the real world. What does he want us to know?

    • It’s basically an optimized kind of circuit training, and can be done with no equipment aside from a floor, a wall, and a chair
    • It’s one exercise for 30 seconds, then 10 seconds rest, then onto the next exercise
    • He found it a lot easier to find the motivation to do this, than go to the gym. After all “it’s just 7 minutes” is less offputting than getting in the car, driving someplace, using public facilities, driving back, etc. Instead, it’s just him in the comfort of his home
    • The exercise did make him sweat and felt like a “real” workout in that regard
    • He didn’t like missing out on training his biceps, though, since there are no pulling movements
    • He lost a little weight over the course of the month, though that wasn’t his main goal (and indeed, he was not eating healthily)
    • He did feel better each day after working out, and at the end of the month, he enjoyed feeling self-confident in a tux that now fitted him better than it did before

    For more details, his own words, and down-to-earth visuals of what this looked like for him, enjoy:

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

    Further reading

    Want to know more? Check out…

    Take care!

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  • Healthiest-Three-Nut Butter

    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.

    We’re often telling you to “diversify your nuts”, so here’s a great way to get in three at once with no added sugar, palm oil, or preservatives, and only the salt you choose to put in. We’ve picked three of the healthiest nuts around, but if you happen to be allergic, don’t worry, we’ve got you covered too.

    You will need

    • 1 cup almonds (if allergic, substitute a seed, e.g. chia, and make it ½ cup)
    • 1 cup walnuts (if allergic, substitute a seed, e.g. pumpkin, and make it ½ cup)
    • 1 cup pistachios (if allergic, substitute a seed, e.g. poppy, and make it ½ cup)
    • 1 tbsp almond oil (if allergic, substitute extra virgin olive oil) (if you prefer sweet nut butter, substitute 1 tbsp maple syrup; the role here is to emulsify the nuts, and this will do the same job)
    • Optional: ¼ tsp MSG or ½ tsp low-sodium salt

    Method

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

    1a) If using nuts, heat your oven to 350℉ / 180℃. Place the nuts on a baking tray lined with baking paper, and bake/roast for about 10 minutes, but keep an eye on it to ensure the nuts don’t burn, and jiggle them if necessary to ensure they toast evenly. Once done, allow to cool.

    1b) If using seeds, you can either omit that step, or do the same for 5 minutes if you want to, but really it’s not necessary.

    2) Blend all ingredients (nuts/seeds, oil, MSG/salt) in a high-speed blender. Note: this will take about 10 minutes in total, and we recommend you do it in 30-second bursts so as to not overheat the motor. You also may need to periodically scrape the mixture down the side of the blender, to ensure a smooth consistency.

    3) Transfer to a clean jar, and enjoy at your leisure:

    Enjoy!

    Want to learn more?

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

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  • Their First Baby Came With Medical Debt. These Illinois Parents Won’t Have Another.

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    JACKSONVILLE, Ill. — Heather Crivilare was a month from her due date when she was rushed to an operating room for an emergency cesarean section.

    The first-time mother, a high school teacher in rural Illinois, had developed high blood pressure, a sometimes life-threatening condition in pregnancy that prompted doctors to hospitalize her. Then Crivilare’s blood pressure spiked, and the baby’s heart rate dropped. “It was terrifying,” Crivilare said.

    She gave birth to a healthy daughter. What followed, though, was another ordeal: thousands of dollars in medical debt that sent Crivilare and her husband scrambling for nearly a year to keep collectors at bay.

    The Crivilares would eventually get on nine payment plans as they juggled close to $5,000 in bills.

    “It really felt like a full-time job some days,” Crivilare recalled. “Getting the baby down to sleep and then getting on the phone. I’d set up one payment plan, and then a new bill would come that afternoon. And I’d have to set up another one.”

    Crivilare’s pregnancy may have been more dramatic than most. But for millions of new parents, medical debt is now as much a hallmark of having children as long nights and dirty diapers.

    About 12% of the 100 million U.S. adults with health care debt attribute at least some of it to pregnancy or childbirth, according to a KFF poll.

    These people are more likely to report they’ve had to take on extra work, change their living situation, or make other sacrifices.

    Overall, women between 18 and 35 who have had a baby in the past year and a half are twice as likely to have medical debt as women of the same age who haven’t given birth recently, other KFF research conducted for this project found.

    “You feel bad for the patient because you know that they want the best for their pregnancy,” said Eilean Attwood, a Rhode Island OB-GYN who said she routinely sees pregnant women anxious about going into debt.

    “So often, they may be coming to the office or the hospital with preexisting debt from school, from other financial pressures of starting adult life,” Attwood said. “They are having to make real choices, and what those real choices may entail can include the choice to not get certain services or medications or what may be needed for the care of themselves or their fetus.”

    Best-Laid Plans

    Crivilare and her husband, Andrew, also a teacher, anticipated some of the costs.

    The young couple settled in Jacksonville, in part because the farming community less than two hours north of St. Louis was the kind of place two public school teachers could afford a house. They saved aggressively. They bought life insurance.

    And before Crivilare got pregnant in 2021, they enrolled in the most robust health insurance plan they could, paying higher premiums to minimize their deductible and out-of-pocket costs.

    Then, two months before their baby was due, Crivilare learned she had developed preeclampsia. Her pregnancy would no longer be routine. Crivilare was put on blood pressure medication, and doctors at the local hospital recommended bed rest at a larger medical center in Springfield, about 35 miles away.

    “I remember thinking when they insisted that I ride an ambulance from Jacksonville to Springfield … ‘I’m never going to financially recover from this,’” she said. “‘But I want my baby to be OK.’”

    For weeks, Crivilare remained in the hospital alone as covid protocols limited visitors. Meanwhile, doctors steadily upped her medications while monitoring the fetus. It was, she said, “the scariest month of my life.”

    Fear turned to relief after her daughter, Rita, was born. The baby was small and had to spend nearly two weeks in the neonatal intensive care unit. But there were no complications. “We were incredibly lucky,” Crivilare said.

    When she and Rita finally came home, a stack of medical bills awaited. One was already past due.

    Crivilare rushed to set up payment plans with the hospitals in Jacksonville and Springfield, as well as the anesthesiologist, the surgeon, and the labs. Some providers demanded hundreds of dollars a month. Some settled for monthly payments of $20 or $25. Some pushed Crivilare to apply for new credit cards to pay the bills.

    “It was a blur of just being on the phone constantly with all the different people collecting money,” she recalled. “That was a nightmare.”

    Big Bills, Big Consequences

    The Crivilares’ bills weren’t unusual. Parents with private health coverage now face on average more than $3,000 in medical bills related to a pregnancy and childbirth that aren’t covered by insurance, researchers at the University of Michigan found.

    Out-of-pocket costs are even higher for families with a newborn who needs to stay in a neonatal ICU, averaging $5,000. And for 1 in 11 of these families, medical bills related to pregnancy and childbirth exceed $10,000, the researchers found.

    “This forces very difficult trade-offs for families,” said Michelle Moniz, a University of Michigan OB-GYN who worked on the study. “Even though they have insurance, they still have these very high bills.”

    Nationwide polls suggest millions of these families end up in debt, with sometimes devastating consequences.

    About three-quarters of U.S. adults with debt related to pregnancy or childbirth have cut spending on food, clothing, or other essentials, KFF polling found.

    About half have put off buying a home or delayed their own or their children’s education.

    These burdens have spurred calls to limit what families must pay out-of-pocket for medical care related to pregnancy and childbirth.

    In Massachusetts, state Sen. Cindy Friedman has proposed legislation to exempt all these bills from copays, deductibles, and other cost sharing. This would parallel federal rules that require health plans to cover recommended preventive services like annual physicals without cost sharing for patients. “We want … healthy children, and that starts with healthy mothers,” Friedman said. Massachusetts health insurers have warned the proposal will raise costs, but an independent state analysis estimated the bill would add only $1.24 to monthly insurance premiums.

    Tough Lessons

    For her part, Crivilare said she wishes new parents could catch their breath before paying down medical debt.

    “No one is in the right frame of mind to deal with that when they have a new baby,” she said, noting that college graduates get such a break. “When I graduated with my college degree, it was like: ‘Hey, new adult, it’s going to take you six months to kind of figure out your life, so we’ll give you this six-month grace period before your student loans kick in and you can get a job.’”

    Rita is now 2. The family scraped by on their payment plans, retiring the medical debt within a year, with help from Crivilare’s side job selling resources for teachers online.

    But they are now back in debt, after Rita’s recurrent ear infections required surgery last year, leaving the family with thousands of dollars in new medical bills.

    Crivilare said the stress has made her think twice about seeing a doctor, even for Rita. And, she added, she and her husband have decided their family is complete.

    “It’s not for us to have another child,” she said. “I just hope that we can put some of these big bills behind us and give [Rita] the life that we want to give her.”

    About This Project

    “Diagnosis: Debt” is a reporting partnership between KFF Health News and NPR exploring the scale, impact, and causes of medical debt in America.

    The series draws on original polling by KFF, court records, federal data on hospital finances, contracts obtained through public records requests, data on international health systems, and a yearlong investigation into the financial assistance and collection policies of more than 500 hospitals across the country. 

    Additional research was conducted by the Urban Institute, which analyzed credit bureau and other demographic data on poverty, race, and health status for KFF Health News to explore where medical debt is concentrated in the U.S. and what factors are associated with high debt levels.

    The JPMorgan Chase Institute analyzed records from a sampling of Chase credit card holders to look at how customers’ balances may be affected by major medical expenses. And the CED Project, a Denver nonprofit, worked with KFF Health News on a survey of its clients to explore links between medical debt and housing instability. 

    KFF Health News journalists worked with KFF public opinion researchers to design and analyze the “KFF Health Care Debt Survey.” The survey was conducted Feb. 25 through March 20, 2022, online and via telephone, in English and Spanish, among a nationally representative sample of 2,375 U.S. adults, including 1,292 adults with current health care debt and 382 adults who had health care debt in the past five years. The margin of sampling error is plus or minus 3 percentage points for the full sample and 3 percentage points for those with current debt. For results based on subgroups, the margin of sampling error may be higher.

    Reporters from KFF Health News and NPR also conducted hundreds of interviews with patients across the country; spoke with physicians, health industry leaders, consumer advocates, debt lawyers, and researchers; and reviewed scores of studies and surveys about medical debt.

    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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  • What’s the difference between physical and chemical sunscreens? And which one should you choose?

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    Sun exposure can accelerate ageing, cause skin burns, erythema (a skin reaction), skin cancer, melasmas (or sun spots) and other forms of hyperpigmentation – all triggered by solar ultraviolet radiation.

    Approximately 80% of skin cancer cases in people engaged in outdoor activities are preventable by decreasing sun exposure. This can be done in lots of ways including wearing protective clothing or sunscreens.

    But not all sunscreens work in the same way. You might have heard of “physical” and “chemical” sunscreens. What’s the difference and which one is right for you?

    How sunscreens are classified

    Sunscreens are grouped by their use of active inorganic and organic ultraviolet (UV) filters. Chemical sunscreens use organic filters such as cinnamates (chemically related to cinnamon oil) and benzophenones. Physical sunscreens (sometimes called mineral sunscreens) use inorganic filters such as titanium and zinc oxide.

    These filters prevent the effects of UV radiation on the skin.

    Organic UV filters are known as chemical filters because the molecules in them change to stop UV radiation reaching the skin. Inorganic UV filters are known as physical filters, because they work through physical means, such as blocking, scattering and reflection of UV radiation to prevent skin damage.

    Nano versus micro

    The effectiveness of the filters in physical sunscreen depends on factors including the size of the particle, how it’s mixed into the cream or lotion, the amount used and the refraction index (the speed light travels through a substance) of each filter.

    When the particle size in physical sunscreens is large, it causes the light to be scattered and reflected more. That means physical sunscreens can be more obvious on the skin, which can reduce their cosmetic appeal.

    Nanoparticulate forms of physical sunscreens (with tiny particles smaller than 100 nanometers) can improve the cosmetic appearance of creams on the skin and UV protection, because the particles in this size range absorb more radiation than they reflect. These are sometimes labelled as “invisible” zinc or mineral formulations and are considered safe.

    So how do chemical sunscreens work?

    Chemical UV filters work by absorbing high-energy UV rays. This leads to the filter molecules interacting with sunlight and changing chemically.

    When molecules return to their ground (or lower energy) state, they release energy as heat, distributed all over the skin. This may lead to uncomfortable reactions for people with skin sensitivity.

    Generally, UV filters are meant to stay on the epidermis (the first skin layer) surface to protect it from UV radiation. When they enter into the dermis (the connective tissue layer) and bloodstream, this can lead to skin sensitivity and increase the risk of toxicity. The safety profile of chemical UV filters may depend on whether their small molecular size allows them to penetrate the skin.

    Chemical sunscreens, compared to physical ones, cause more adverse reactions in the skin because of chemical changes in their molecules. In addition, some chemical filters, such as dibenzoylmethane tend to break down after UV exposure. These degraded products can no longer protect the skin against UV and, if they penetrate the skin, can cause cell damage.

    Due to their stability – that is, how well they retain product integrity and effectiveness when exposed to sunlight – physical sunscreens may be more suitable for children and people with skin allergies.

    Although sunscreen filter ingredients can rarely cause true allergic dermatitis, patients with photodermatoses (where the skin reacts to light) and eczema have higher risk and should take care and seek advice.

    What to look for

    The best way to check if you’ll have a reaction to a physical or chemical sunscreen is to patch test it on a small area of skin.

    And the best sunscreen to choose is one that provides broad-spectrum protection, is water and sweat-resistant, has a high sun protection factor (SPF), is easy to apply and has a low allergy risk.

    Health authorities recommend sunscreen to prevent sun damage and cancer. Chemical sunscreens have the potential to penetrate the skin and may cause irritation for some people. Physical sunscreens are considered safe and effective and nanoparticulate formulations can increase their appeal and ease of use.The Conversation

    Yousuf Mohammed, Dermatology researcher, The University of Queensland and Khanh Phan, Postdoctoral research associate, Frazer Institute, The University of Queensland

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

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