Plant-Based Healthy Cream Cheese
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Cream cheese is a delicious food, and having a plant-based diet isn’t a reason to miss out. Here we have a protein-forward nuts-based cream cheese that we’re sure you’ll love (unless you’re allergic to nuts, in which case, maybe skip this one).
You will need
- 1½ cups raw cashews, soaked in warm water and then drained
- ½ cup water
- ½ cup coconut cream
- Juice of ½ lemon
- 3 tbsp nutritional yeast
- ½ tsp onion powder
- ½ tsp garlic powder
- ½ tsp black pepper
- ½ tsp cayenne pepper
- ¼ tsp MSG, or ½ tsp low-sodium salt
- Optional: ⅓ cup fresh basil
Method
(we suggest you read everything at least once before doing anything)
1) Blend all of the ingredients until creamy.
2) Optional: leave on the countertop, covered, for 1–2 hours, if you want a more fermented (effectively: cheesy) taste.
3) Refrigerate, ideally overnight, before serving. Serving on bagels is a classic, but you can also enjoy with the Healthy Homemade Flatbreads we made yesterday
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Pistachios vs Cashews – Which is Healthier? ← Pistachios actually won here, but cashews are also great and are better (from a culinary perspective) for making cream cheese
- Why You Should Diversify Your Nuts!
- Our Top 5 Spices: How Much Is Enough For Benefits?
Take care!
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Elderly loss of energy
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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
❝Please please give some information on elderly loss of energy and how it can be corrected. Please!❞
A lot of that is the metabolic slump described above! While we certainly wouldn’t describe 60 as elderly, and the health impacts from those changes at 45–55 get a gentler curve from 60 onwards… that curve is only going in one direction if we don’t take exceptionally good care of ourselves.
And of course, there’s also a degree of genetic lottery, and external factors we can’t entirely control (e.g. injuries etc).
One factor that gets overlooked a lot, though, is really easy to fix: B-vitamins.
In particular, vitamins B1, B5, B6, and B12. Of those, especially vitamins B1 and B12.
(Vitamins B5 and B6 are critical to health too, but relatively few people are deficient in those, while many are deficient in B1 and/or B12, especially as we get older)
Without going so detailed as to make this a main feature: these vitamins are essential for energy conversion from food, and they will make a big big difference.
You might especially want to consider taking sulbutiamine, which is a synthetic version of thiamin (vitamin B1), and instead of being water-soluble, it’s fat-soluble, and it easily crosses the blood-brain barrier, which is a big deal.
As ever, always check with your doctor because your needs/risks may be different. Also, there can be a lot of reasons for fatigue and you wouldn’t want to overlook something important.
You might also want to check out yesterday’s sponsor, as they offer personalized at-home health testing to check exactly this sort of thing.
❝What are natural ways to lose weight after 60? Taking into account bad knees or ankles, walking may be out as an exercise, running certainly is.❞
Losing weight is generally something that comes more from the kitchen than the gym, as most forms of exercise (except HIIT; see below) cause the metabolism to slow afterwards to compensate.
However, exercise is still very important, and swimming is a fine option if that’s available to you.
A word to the wise: people will often say “gentle activities, like tai chi or yoga”, and… These things are not the same.
Tai chi and yoga both focus on stability and suppleness, which are great, but:
- Yoga is based around mostly static self-support, often on the floor
- Tai chi will have you very often putting most of your weight on one slowly-increasingly bent knee at a time, and if you have bad knees, we’ll bet you winced while reading that.
So, maybe skip tai chi, or at least keep it to standing meditations and the like, not dynamic routines. Qigong, the same breathing exercises used in tai chi, is also an excellent way to improve your metabolism, by the way.
Ok, back onto HIIT:
You might like our previous article: How To Do HIIT* (Without Wrecking Your Body)
*High-Intensity Interval Training (the article also explains what this is and why you want to do it)
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Ultra-Processed People – by Dr. Chris van Tulleken
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It probably won’t come as a great surprise to any of our readers that ultra-processed food is—to make a sweeping generalization—not fabulous for the health. So, what does this book offer beyond that?
Perhaps this book’s greatest strength is in showing not just what ultra-processed foods are, but why they are. In principle, food being highly processed should be neither good nor bad by default. Much like GMOs, if a food is modified to be more nutritious, that should be good, right?
Only, that’s mostly not what happens. What happens instead is that food is modified (be it genetically or by ultra-processing) to be cheaper to produce, and thus maximise the profit margin.
The addition of a compound that increases shelf-life but harms the health, increases sales and is a net positive for the manufacturer, for instance. Dr. van Tulleken offers us many, many, examples and explanations of such cost-cutting strategies at our expense.
In terms of qualifications, the author has an MD from Oxford, and also a PhD, but the latter is in molecular virology; not so relevant here. Yet, we are not expected to take an “argument from authority”, and instead, Dr. van Tulleken takes great pains to go through a lot of studies with us—the good, the bad, and the misleading.
If the book has a downside, then this reviewer would say it’s in the format; it’s less a reference book, and more a 384-page polemic. But, that’s a subjective criticism, and for those who like that sort of thing, that is the sort of thing that they like.
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Rebounding Into The Best Of Health
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“Trampoline” is a brand-name that’s been popularized as a generic name, and “rebounding”, the name used in this video, is the same thing as “trampolining”. With that in mind, let us bounce swiftly onwards:
Surprising benefits
It’s easy to think “isn’t that cheating?” to the point that such “cheating” could be useless, since surely the device is doing most of the work?
The thing is, while indeed it’s doing a lot of the work for you, your muscles are still doing a lot—mostly stabilization work, which is of course a critical thing for our muscles to be able to do. While it’s rare that we need to do a somersault in everyday life, it’s common that we have to keep ourselves from falling over, after all.
It also represents a kind of gentle resistance exercise, and as such, improves bone density—something first discovered during NASA research for astronauts. Other related benefits pertain to the body’s ability to deal with acceleration and deceleration; it also benefits the lymphatic system, which unlike the blood’s circulatory system, has no pump of its own. Rebounding does also benefit the cardiovascular system, though, as now the heart gets confused (in the healthy way, a little like it gets confused with high-intensity interval training).
Those are the main evidence-based benefits; anecdotally (but credibly, since these things can be said of most exercise) it’s also claimed that it benefits posture, improves sleep and mood, promotes weight loss and better digestion, reduces bloating, improves skin (the latter being due to improved circulation), and alleviates arthritis (most moderate exercise improves immune response, and thus reduces chronic inflammation, so again, this is reasonable, even if anecdotal).
For more details on all of these and more, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
- Exercise Less, Move More
- How To Do HIIT (Without Wrecking Your Body)
- Resistance Is Useful! (Especially As We Get Older)
- HIIT, But Make It HIRT
- The Lymphatic System Against Cancer & More
Take care!
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Forget Ringing the Button for the Nurse. Patients Now Stay Connected by Wearing One.
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HOUSTON — Patients admitted to Houston Methodist Hospital get a monitoring device about the size of a half-dollar affixed to their chest — and an unwitting role in the expanding use of artificial intelligence in health care.
The slender, battery-powered gadget, called a BioButton, records vital signs including heart and breathing rates, then wirelessly sends the readings to nurses sitting in a 24-hour control room elsewhere in the hospital or in their homes. The device’s software uses AI to analyze the voluminous data and detect signs a patient’s condition is deteriorating.
Hospital officials say the BioButton has improved care and reduced the workload of bedside nurses since its rollout last year.
“Because we catch things earlier, patients are doing better, as we don’t have to wait for the bedside team to notice if something is going wrong,” said Sarah Pletcher, system vice president at Houston Methodist.
But some nurses fear the technology could wind up replacing them rather than supporting them — and harming patients. Houston Methodist, one of dozens of U.S. hospitals to employ the device, is the first to use the BioButton to monitor all patients except those in intensive care, Pletcher said.
“The hype around a lot of these devices is they provide care at scale for less labor costs,” said Michelle Mahon, a registered nurse and an assistant director of National Nurses United, the profession’s largest U.S. union. “This is a trend that we find disturbing,” she said.
The rollout of BioButton is among the latest examples of hospitals deploying technology to improve efficiency and address a decades-old nursing shortage. But that transition has raised its own concerns, including about the device’s use of AI; polls show the public is wary of health providers relying on it for patient care.
In December 2022 the FDA cleared the BioButton for use in adult patients who are not in critical care. It is one of many AI tools now used by hospitals for tasks like reading diagnostic imaging results.
In 2023, President Joe Biden directed the Department of Health and Human Services to develop a plan to regulate AI in hospitals, including by collecting reports of patients harmed by its use.
The leader of BioIntelliSense, which developed the BioButton, said its device is a huge advance compared with nurses walking into a room every few hours to measure vital signs. “With AI, you now move from ‘I wonder why this patient crashed’ to ‘I can see this crash coming before it happens and intervene appropriately,’” said James Mault, CEO of the Golden, Colorado-based company.
The BioButton stays on the skin with an adhesive, is waterproof, and has up to a 30-day battery life. The company says the device — which allows providers to quickly notice deteriorating health by recording more than 1,000 measurements a day per patient — has been used on more than 80,000 hospital patients nationwide in the past year.
Hospitals pay BioIntelliSense an annual subscription fee for the devices and software.
Houston Methodist officials would not reveal how much the hospital pays for the technology, though Pletcher said it equates to less than a cup of coffee a day per patient.
For a hospital system that treats thousands of patients at a time — Houston Methodist has 2,653 non-ICU beds at its eight Houston-area hospitals — such an investment could still translate to millions of dollars a year.
Hospital officials say they have not made any changes in nurse staffing and have no plans to because of implementing the BioButton.
Inside the hospital’s control center for virtual monitoring on a recent morning, about 15 nurses and technicians dressed in scrubs sat in front of large monitors showing the health status of hundreds of patients they were assigned to monitor.
A red checkmark next to a patient’s name signaled the AI software had found readings trending outside normal. Staff members could click into a patient’s medical record, showing patients’ vital signs over time and other medical history. These virtual nurses, if you will, could contact nurses on the floor by phone or email, or even dial directly into the patient’s room via video call.
Nutanben Gandhi, a technician who was watching 446 patients on her monitor that morning, said that when she gets an alert, she looks at the patient’s health record to see if the anomaly can be easily explained by something in the patient’s condition or if she needs to contact nurses on the patient’s floor.
Oftentimes an alert can be easily dismissed. But identifying signs of deteriorating health can be tough, said Steve Klahn, Houston Methodist’s clinical director of virtual medicine.
“We are looking for a needle in a haystack,” he said.
Donald Eustes, 65, was admitted to Houston Methodist in March for prostate cancer treatment and has since been treated for a stroke. He is happy to wear the BioButton.
“You never know what can happen here, and having an extra set of eyes looking at you is a good thing,” he said from his hospital bed. After being told the device uses AI, the Montgomery, Texas, man said he has no problem with its helping his clinical team. “This sounds like a good use of artificial intelligence.”
Patients and nurses alike benefit from remote monitoring like the BioButton, said Pletcher of Houston Methodist.
The hospital has placed small cameras and microphones inside all patient rooms enabling nurses outside to communicate with patients and perform tasks such as helping with patient admissions and discharge instructions. Patients can include family members on the remote calls with nurses or a doctor, she said.
Virtual technology frees up on-duty nurses to provide more hands-on help, such as starting an intravenous line, Pletcher said. With the BioButton, nurses can wait to take routine vital signs every eight hours instead of every four, she said.
Pletcher said the device reduces nurses’ stress in monitoring patients and allows some to work more flexible hours because virtual care can be done from home rather than coming to the hospital. Ultimately it helps retain nurses, not drive them away, she said.
Sheeba Roy, a nurse manager at Houston Methodist, said some members of the nursing staff were nervous about relying on the device and not checking patients’ vital signs as often themselves. But testing has shown the device provides accurate information.
“After we implemented it, the staff loves it,” Roy said.
Serena Bumpus, chief executive officer of the Texas Nurses Association, said her concern with any technology is that it can be more burdensome on nurses and take away time with patients.
“We have to be hypervigilant in ensuring that we are not leaning on this to replace the ability of nurses to critically think and assess patients and validate what this device is telling us is true,” Bumpus said.
Houston Methodist this year plans to send the BioButton home with patients so the hospital can better track their progress in the weeks after discharge, measuring the quality of their sleep and checking their gait.
“We are not going to need less nurses in health care, but we have limited resources and we have to use those as thoughtfully as we can,” Pletcher said. “Looking at projected demand and seeing the supply we have coming, we will not have enough to meet demand, so anything we can do to give time back to nurses is a good thing.”
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.
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How To Plan For The Unplannable
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How To Always Follow Through
❝Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference:
Now my socks are wet.❞~ with apologies to Robert Frost
The thing is, much like a different Robert wrote, “The best-laid schemes o’ mice an’ men gang aft agley”, and when we have a plan and the unexpected occurs, we often find ourselves in a position of “well then, now what?”
This goes for New Year’s Resolutions that lasted until around January the 4th, and it goes for “xyz in a month” plans of diet, exercise, or so forth.
We’ve written before on bolstering flagging motivation when all is as expected but we just need an extra boost:
How To Keep On Keeping On… Long Term!
…but what about when the unexpected happens?
First rule: wear a belt and suspenders
Not literally, unless that’s your thing. But you might have heard this phrase from the business world, and it applies to healthful practices too:
If your primary plan fails, you need a second one already in place.
In business, we see this as “business continuity management”. For example, your writer here, I have backups for every important piece of tech I own, Internet connections from two different companies in case one goes down, and if there’s a power cut, I have everything accessible and sync’d on a fully-charged tablet so I can complete my work there if necessary. And yes, I have low-tech coffee-brewing equipment too.
In health, we should be as serious. We all learned back in 2020 that grocery stores and supply chains can fail; how do we eat healthily when all that is on sale is an assortment of random odds and ends? The answer, as we now know because hindsight really is 2020 in this case, is to keep a well-stocked pantry of healthy things with a long shelf life. Also a good stock of whatever supplements we take, and medicines, and water. And maintain them and rotate the stock!
And what of exercise? We must not rely on gyms, we can use and enjoy them sure, but we should have at least one good go-to routine for which we need nothing more than a bit of floorspace at home.
If you’re unsure where to start with that one, we strongly recommend this book that we reviewed recently:
Science of Pilates: Understand the Anatomy and Physiology to Perfect Your Practice – by Tracy Ward
Second rule: troubleshoot up front
With any given intended diet or exercise regime or other endeavor, we must ask ourselves: what could prevent me from doing this? Set a timer for at least 10 minutes, and write down as many things as possible. Then plan for those.
You can read a bit more about some of this here, the below article was written about facing depression and anxiety, but if you can enact your plans when unmotivated and fearful, then you will surely be able to enact them when not, so this information is good anyway:
When You Know What You “Should” Do (But Knowing Isn’t The Problem)
Third rule: don’t err the same way twice
We all screw up sometimes. To err is, indeed, human. So to errantly eat the wrong food, or do so at the wrong time, or miss a day’s exercise session etc, these things happen.
Just, don’t let it happen twice.
Once is an outlier; twice is starting to look like a pattern.
How To Break Out Of Cycles Of Self-Sabotage, And Stop Making The Same Mistakes
Enjoy!
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Why scrapping the term ‘long COVID’ would be harmful for people with the condition
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The assertion from Queensland’s chief health officer John Gerrard that it’s time to stop using the term “long COVID” has made waves in Australian and international media over recent days.
Gerrard’s comments were related to new research from his team finding long-term symptoms of COVID are similar to the ongoing symptoms following other viral infections.
But there are limitations in this research, and problems with Gerrard’s argument we should drop the term “long COVID”. Here’s why.
A bit about the research
The study involved texting a survey to 5,112 Queensland adults who had experienced respiratory symptoms and had sought a PCR test in 2022. Respondents were contacted 12 months after the PCR test. Some had tested positive to COVID, while others had tested positive to influenza or had not tested positive to either disease.
Survey respondents were asked if they had experienced ongoing symptoms or any functional impairment over the previous year.
The study found people with respiratory symptoms can suffer long-term symptoms and impairment, regardless of whether they had COVID, influenza or another respiratory disease. These symptoms are often referred to as “post-viral”, as they linger after a viral infection.
Gerrard’s research will be presented in April at the European Congress of Clinical Microbiology and Infectious Diseases. It hasn’t been published in a peer-reviewed journal.
After the research was publicised last Friday, some experts highlighted flaws in the study design. For example, Steven Faux, a long COVID clinician interviewed on ABC’s television news, said the study excluded people who were hospitalised with COVID (therefore leaving out people who had the most severe symptoms). He also noted differing levels of vaccination against COVID and influenza may have influenced the findings.
In addition, Faux pointed out the survey would have excluded many older people who may not use smartphones.
The authors of the research have acknowledged some of these and other limitations in their study.
Ditching the term ‘long COVID’
Based on the research findings, Gerrard said in a press release:
We believe it is time to stop using terms like ‘long COVID’. They wrongly imply there is something unique and exceptional about longer term symptoms associated with this virus. This terminology can cause unnecessary fear, and in some cases, hypervigilance to longer symptoms that can impede recovery.
But Gerrard and his team’s findings cannot substantiate these assertions. Their survey only documented symptoms and impairment after respiratory infections. It didn’t ask people how fearful they were, or whether a term such as long COVID made them especially vigilant, for example.
In discussing Gerrard’s conclusions about the terminology, Faux noted that even if only 3% of people develop long COVID (the survey found 3% of people had functional limitations after a year), this would equate to some 150,000 Queenslanders with the condition. He said:
To suggest that by not calling it long COVID you would be […] somehow helping those people not to focus on their symptoms is a curious conclusion from that study.
Another clinician and researcher, Philip Britton, criticised Gerrard’s conclusion about the language as “overstated and potentially unhelpful”. He noted the term “long COVID” is recognised by the World Health Organization as a valid description of the condition.
A cruel irony
An ever-growing body of research continues to show how COVID can cause harm to the body across organ systems and cells.
We know from the experiences shared by people with long COVID that the condition can be highly disabling, preventing them from engaging in study or paid work. It can also harm relationships with their friends, family members, and even their partners.
Despite all this, people with long COVID have often felt gaslit and unheard. When seeking treatment from health-care professionals, many people with long COVID report they have been dismissed or turned away.
Last Friday – the day Gerrard’s comments were made public – was actually International Long COVID Awareness Day, organised by activists to draw attention to the condition.
The response from people with long COVID was immediate. They shared their anger on social media about Gerrard’s comments, especially their timing, on a day designed to generate greater recognition for their illness.
Since the start of the COVID pandemic, patient communities have fought for recognition of the long-term symptoms many people faced.
The term “long COVID” was in fact coined by people suffering persistent symptoms after a COVID infection, who were seeking words to describe what they were going through.
The role people with long COVID have played in defining their condition and bringing medical and public attention to it demonstrates the possibilities of patient-led expertise. For decades, people with invisible or “silent” conditions such as ME/CFS (myalgic encephalomyelitis/chronic fatigue syndrome) have had to fight ignorance from health-care professionals and stigma from others in their lives. They have often been told their disabling symptoms are psychosomatic.
Gerrard’s comments, and the media’s amplification of them, repudiates the term “long COVID” that community members have chosen to give their condition an identity and support each other. This is likely to cause distress and exacerbate feelings of abandonment.
Terminology matters
The words we use to describe illnesses and conditions are incredibly powerful. Naming a new condition is a step towards better recognition of people’s suffering, and hopefully, better diagnosis, health care, treatment and acceptance by others.
The term “long COVID” provides an easily understandable label to convey patients’ experiences to others. It is well known to the public. It has been routinely used in news media reporting and and in many reputable medical journal articles.
Most importantly, scrapping the label would further marginalise a large group of people with a chronic illness who have often been left to struggle behind closed doors.
Deborah Lupton, SHARP Professor, Vitalities Lab, Centre for Social Research in Health and Social Policy Centre, and the ARC Centre of Excellence for Automated Decision-Making and Society, UNSW Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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