Mediterranean Diet Book Suggestions

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It’s Q&A Day at 10almonds!

Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

❝What is Mediterranean diet which book to read?❞

We did a special edition about the Mediterranean Diet! So that’s a great starting point.

As to books, there are so many, and we review books about it from time to time, so keep an eye out for our daily “One-Minute Book Review” section. We do highly recommend “How Not To Die”, which is a science-heavy approach to diet-based longevity, and essentially describes the Mediterranean Diet, with some tweaks.

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Recommended

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    Escape lifetraps and break free from cycles with “Reinventing Your Life.” This reader-friendly book offers step-by-step instructions for addressing 11 lifetraps and finding the key to change.

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  • General Tso’s Chickpeas

    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.

    A fiber-rich, heart-healthy take on a classic:

    You will need

    • 1 can chickpeas, drained
    • ¾ cup vegetable stock; ideally you made this yourself from vegetable cuttings that you kept in the freezer for this purpose, but failing that, you should be able to get low-sodium stock cubes at your local supermarket.
    • ¼ cup arrowroot starch (cornstarch will do at a pinch, but arrowroot is better and has no flavor of its own)
    • 3 tbsp coconut oil
    • 2 tbsp grated fresh ginger
    • ¼ bulb garlic, minced
    • 2 tbsp honey (or maple syrup if you prefer, and if you don’t like sweetness, reduce this to 1 tbsp or even omit entirely, though it won’t be quite so “General Tso” if you do, but it’s your meal!)
    • 2 tbsp tomato paste
    • 2 tsp hot sauce
    • 1 tsp black pepper, coarse ground
    • 3 green onions, sliced

    Method

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

    1) Coat the chickpeas in the arrowroot starch by tossing them together in a bowl

    2) Heat the coconut oil in a skillet on a medium-high heat, and when hot, add the chickpeas, stirring for 3 minutes

    3) Add the remaining ingredients in the order we gave (except the vegetable stock, which goes in last), stirring for 5 more minutes, or until the sauce thickens

    4) Serve with the carb of your choice; we recommend our Tasty Versatile Rice Recipe

    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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  • Can We Side-Step Age-Related Alienation?

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    When The World Moves Without Us…

    We’ve written before about how reduced social engagement can strike people of all ages, and what can be done about it:

    How To Beat Loneliness & Isolation

    …but today we’re going to talk more about a specific aspect of it, namely, the alienation that can come with old age—and other life transitions too, but getting older is something that (unless accident or incident befall us first) all of us will definitely do.

    What’s the difference?

    Loneliness is a status, alienation is more of a process. It can be the alienation in the sense of an implicit “you don’t belong here” message from the world that’s geared around the average person and thus alienates those who are not that (a lack of accessibility to people with disabilities can be an important and very active example of this), and it can also be an alienation from what we’ve previously considered our “niche” in the world—the loss of purpose many people feel upon retirement fits this bill. It can even be a more generalized alienation from our younger selves; it’s easy to have a self-image that doesn’t match one’s current reality, for instance.

    Read more: Estranged by Time: Alienation in the Aging Process

    So, how to “un-alienate”?

    To “un-alienate”, that is to say, to integrate/reintegrate, can be hard. Some things may even be outright impossible, but most will not be!

    Consider how, for example, former athletes become coaches—or for that matter, how former party-goers might become party-hosts (even if the kind of “party” might change with time, give or take the pace at which we like to live our lives).

    What’s important is that we take what matters the most to us, and examine how we can realistically still engage with that thing.

    This is different from trying to hold on grimly to something that’s no longer our speed.

    Letting go of the only thing we’ve known will always be scary; sometimes it’s for the best, and sometimes what we really need is just more of a pivot, like the examples above. The crux lies in knowing which:

    • Is our relationship with the thing (whatever it may be) still working for us, or is it just bringing strife now?
    • If it’s not working for us, is it because of a specific aspect that could be side-stepped while keeping the rest?
    • If we’re going to drop that thing entirely (or be dropped by it, which, while cruel, also happens in life), then where are we going to land?

    This latter is one where foresight is a gift, because if we bury our heads in the sand we’re going to land wherever we’re dropped, whereas if we acknowledge the process, we can make a strategic move and land on our feet.

    Here’s a good pop-science article about this—it’s aimed at people around retirement age, but honestly the advice is relevant for people of all ages, and facing all manner of life transitions, e.g. career transitions (of which retirement is of course the career transition to end all career transitions), relationship transitions (including B/B/B/B: births, betrothals/break-ups, and bereavements) health transitions (usually: life-changing illnesses and/or disabilities—which again, happens to most of us if something doesn’t get us first), etc. So with all that in mind, this becomes more of a “how to reassess your life at those times when it needs reassessing”:

    How to Reassess Your Life in Retirement

    But that doesn’t mean that letting go is always necessary

    Sometimes, the opposite! Sometimes, the age-old advice to “lean in” really is all the situation calls for, which means:

    • Be ready to say “yes” to things, and if nobody’s asking, be ready to “hey, do you wanna…?” and take a “build it and they will come” approach. This includes with people of different ages, too! Intergenerational friendships can be very rewarding for all concerned, if done right. Communities that span age-ranges can be great for this—they might be about special interests (this writer has friends ranging through four generations from playing chess, for instance), they could be religious communities if we be religious, LGBT groups if that fits for us, even mutual support groups such as for specific disabilities or chronic illness if we have such—notice how the very things that might isolate us can also bring us together!
    • Be open-minded to new experiences; it’s easy to get stuck in a rut of “I’ve never done that” and mistake that self-assessment for an uncritical assumption of “I’m not the kind of person who does that”. Sometimes, you really won’t be! But at least think about it and entertain the possibility, before dismissing it out of hand. And, here’s a life tip: it can be really good to (within the realms of safety, and one’s personal moral principles, of course) take an approach of “try anything once”. Even if we’re almost certain we won’t like it, and even if we then turn out to indeed not like it, it can be a refreshing experience—and now we can say “Yep, tried that, not doing that again” from a position of informed knowledge. That’s the only way we get to look back on a richly lived life of broad experiences, after all, and it is never too late for such.
    • Be comfortable prioritizing quality over quantity. This goes for friends, it goes for activities, it goes for experiences. The topic of “what’s the best number of friends to have?” has been a matter of discussion since at least ancient Greek times (Plato and Aristotle examined this extensively), but whatever number we might arrive at, it’s clear that quality is the critical factor, and quantity after that is just a matter of optimizing.

    In short: make sure you’re investing—in your relationships, in your areas of interest, in your community (whatever that may mean for you personally), and most of all, and never forget this: in yourself.

    Take care!

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  • Cooling Bulgarian Tarator

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    The “Bulgarian” qualifier is important here because the name “tarator” is used to refer to several different dishes from nearby-ish countries, and they aren’t the same. Today’s dish (a very healthy and deliciously cooling cucumber soup) isn’t well-known outside of Bulgaria, but it should be, and with your help we can share it around the world. It’s super-easy and takes only about 10 minutes to prepare:

    You will need

    • 1 large cucumber, cut into small (¼” x ¼”) cubes or small (1″ x ⅛”) batons (the size is important; any smaller and we lose texture; any larger and we lose the balance of the soup, and also make it very different to eat with a spoon)
    • 2 cups plain unsweetened yogurt (your preference what kind; live-cultured of some kind is best, and yes, vegan is fine too)
    • 1½ cup water, chilled but not icy (fridge-temperature is great)
    • ½ cup chopped walnuts (substitutions are not advised; omit if allergic)
    • ½ bulb garlic, minced
    • 3 tbsp fresh dill, chopped
    • 2 tbsp extra virgin olive oil
    • 1 tsp black pepper, coarse ground
    • ½ tsp MSG* or 1 tsp low-sodium salt

    Method

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

    1) Mix the cucumber, garlic, 2 tbsp of the dill, oil, MSG-or-salt and pepper in a big bowl

    2) Add the yogurt and mix it in too

    3) Add the cold water slowly and stir thoroughly; it may take a minute to achieve smooth consistency of the liquid—it should be creamy but thin, and definitely shouldn’t stand up by itself

    4) Top with the chopped nuts, and the other tbsp of dill as a garnish

    5) Serve immediately, or chill in the fridge until ready to serve. It’s perfect as a breakfast or a light lunch, by the way.

    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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  • What Different Kinds of Hair Loss/Thinning Say About Your Health

    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. Siobhan Deshauer shows us different kinds of hair loss, what causes them, and what can be done about them:

    Many different causes

    Here’s how to tell them apart:

    • Alopecia areata is an autoimmune condition where the immune system mistakenly attacks hair follicles, causing hair loss that can occur at any age and affects about 1 in 50 people. It often presents as smooth patches of hair loss and can be treated with steroid injections. Severe cases may require high-dose prednisone, which can restore hair growth over time.
    • Discoid lupus is an autoimmune disease that affects the skin, leading to inflammation, scarring, and permanent hair loss. Unlike alopecia areata, it causes visible damage to the scalp and hair follicles. This type of lupus typically does not involve internal organs, unlike systemic lupus. 
    • Telogen effluvium occurs when a major systemic shock, such as an infection, surgery, or significant stress, triggers many hair follicles to enter the resting phase simultaneously, resulting in delayed hair shedding. The condition is diagnosed with a “hair pull test” and is typically temporary, as the resting phase is followed by normal hair growth phases.
    • Allergic reactions to products, such as hair dye containing PPD, can cause hair loss due to scalp irritation and inflammation. An allergic response may trigger hair follicles to enter a resting phase, leading to hair loss by the same mechanism as telogen effluvium. Treatment with steroids can calm the reaction, and hair usually regrows after recovery.
    • Syphilis, a sexually transmitted infection, can present with varied symptoms, including hair loss in a distinct moth-eaten pattern. Hair loss due to syphilis is reversible and curable with penicillin treatment, with hair regrowth typically occurring a few months after treatment.
    • Biotin deficiency is rare due to its production by gut bacteria and presence in foods such as nuts, seeds, and beans such as soybeans. Deficiency can result from excessive consumption of raw egg whites, which block absorption. Severe deficiency causes hair loss and skin issues but can be treated effectively with biotin supplements.
    • Iron deficiency anemia can cause hair thinning along with symptoms like fatigue and breathlessness. It often results from inadequate dietary intake, but can also occur after heavy menstrual bleeding. Treatment with iron supplements, or blood transfusions in severe cases, can restore both hair and energy levels, leading to significant improvements.
    • Trichotillomania is a psychological condition marked by an uncontrollable urge to pull out one’s hair, often associated with anxiety or depression. Hair patches may show different stages of regrowth. While it can be challenging to manage, the condition can be treated with appropriate psychological and medical support.
    • Traction alopecia results from hairstyles that exert prolonged tension on the hair, causing it to thin or fall out. This type of hair loss can be prevented by reducing the strain on the hair. Loosening hairstyles and giving the scalp a break can help hair regrow over time.
    • Hypothyroidism causes symptoms like fatigue, dry skin, and hair thinning due to insufficient thyroid hormone production—however, it can be managed with diet, and if necessary, thyroid medications.
    • Zinc deficiency may also cause hair loss and a characteristic rash. Treatment with zinc supplements can significantly improve hair growth and other symptoms.
    • Medications, such as chemotherapy drugs, Accutane, and anti-seizure medications like valproic acid, are known to cause hair loss as a side effect. This type of hair loss is often reversible once the medication is stopped.
    • Male pattern hair loss, or androgenic alopecia, is influenced by testosterone and genetic risk factors—which, contrary to popular belief, can come from either or both sides of the family. Early onset, especially before age 40, is linked to an increased risk of heart disease. However, effective treatments are available, and early intervention is beneficial.
    • Female pattern hair loss is basically the same thing as male pattern hair loss (indeed, it is literally still androgenic alopecia), just a) almost always much less severe and b) with a gender-appropriate name. It affects up to 40% of women by age 50 and is characterized by thinning hair at the top of the head. It’s related to hormonal imbalances involving testosterone, such as those seen in PCOS and menopause, amongst other less common causes. Early treatment can be effective, and research is ongoing to develop more targeted therapies.

    Dr. Siobhan Deshauer advises, if you’re experiencing hair loss, to monitor other symptoms too if applicable, take photos for tracking, and consult a doctor early for diagnosis and potential treatment.

    For more on all of this plus visual illustrations, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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  • Crispy Tempeh & Warming Mixed Grains In Harissa Dressing

    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.

    Comfort food that packs a nutritional punch! Lots of protein, fiber, vitamins, minerals, and healthy fats, and more polyphenols than you can shake a fork at.

    You will need

    • 1 lb cooked mixed whole grains (your choice what kind; gluten-free options include buckwheat, quinoa, millet)
    • 7 oz tempeh, cut into ½” cubes
    • 2 red peppers, cut into strips
    • 10 baby plum tomatoes, halved
    • 1 avocado, pitted, peeled, and diced
    • 1 bulb garlic, paperwork done but cloves left whole
    • 1 oz black olives, pitted and halved
    • 4 tbsp extra virgin olive oil
    • 2 tbsp harissa paste
    • 2 tbsp soy sauce (ideally tamari)
    • 1 tbsp nutritional yeast
    • 1 tbsp chia seeds
    • 2 tsp black pepper, coarse ground
    • 1 tsp red chili flakes
    • 1 handful chopped fresh flat-leaf parsley
    • ½ tsp MSG or 1 tsp low-sodium salt

    Method

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

    1) Preheat the oven to 400℉ / 200℃.

    2) Combine the red pepper strips with the tomatoes, garlic, 2 tbsp of the olive oil, and the MSG/salt, tossing thoroughly to ensure an even coating. Spread them on a lined baking tray, and roast for about 25 minutes. Remove when done, and allow to cool a little.

    3) Combine the tempeh with the soy sauce and nutritional yeast flakes, tossing thoroughly to ensure an even coating. Spread them on a lined baking tray, and roast for about 25 minutes, tossing regularly to ensure it is crispy on all sides. If you get started on the tempeh as soon as the vegetables are in the oven, these should be ready only a few minutes after the vegetables.

    4) Whisk together the remaining olive oil and harissa paste in a small bowl, to make the dressing,

    5) Mix everything in a big serving bowl. By “everything” we mean the roasted vegetables, the crispy tempeh, the mixed grains, the dressing, the chia seeds, the black pepper, the red chili flakes, and the flat leaf parsley.

    6) Serve warm.

    Enjoy!

    Want to learn more?

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

    Take care!

    Don’t Forget…

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  • Potatoes & Anxiety

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝My other half considers potatoes a wonder food, except when fried. I don’t. I find, when I am eating potatoes I put on weight; and, when I’m not eating them, I lose it. Also, although I can’t swear to it, potatoes also make me feel a little anxious (someone once told me it could have something to do with where they are on the “glycemic index”). What does the science say?❞

    The glycemic index of potatoes depends on the kind of potato (obviously) and also, less obviously, how it’s prepared. For a given white potato, boiling (which removes a lot of starch) might produce a GI of around 60, while instant mash (basically: potato starch) can be more like 80. For reference, pure glucose is 100. And you probably wouldn’t take that in the same quantity you’d take potato, and expect to feel good!

    So: as for anxiety, it could be, since spiked blood sugars can cause mood swings, including anxiety.

    Outside of the matter of blood sugars, the only reference we could find for potatoes causing anxiety was fried potatoes specifically:

    ❝frequent fried food consumption, especially fried potato consumption, is strongly associated with 12% and 7% higher risk of anxiety and depression, respectively❞

    Source: High fried food consumption impacts anxiety and depression due to lipid metabolism disturbance and neuroinflammation

    …which heavily puts the blame not on the potatoes themselves, but on acrylamide (the orange/brown stuff that is made by the Maillard reaction of cooking starches in the absence of water, e.g. by frying, roasting, etc).

    Here’s a very good overview of that, by the way:

    A Review on Acrylamide in Food: Occurrence, Toxicity, and Mitigation Strategies

    Back on the core topic of potatoes and GI and blood sugar spikes and anxiety, you might benefit from a few tweaks that will allow you to enjoy potatoes without spiking blood sugars:

    10 Ways To Balance Blood Sugars

    Enjoy!

    Don’t Forget…

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