Plant-Based Salmon Recipe
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From Tofu to Salmon
This video (below) by SweetPotatoSoul isn’t just a recipe tutorial; it’s an inspiring journey into the world of vegan cooking, proving that reducing animal products doesn’t have to mean sacrificing flavor.
The key to her vegan salmon is the tofu. However, there’s a trick to the tofu – you have to press it.
Essentially, this involved putting some paper towel on either side of the tofu, and then placing a heavy object on top; this removes excess water and, more importantly, primes the tofu to absorb the flavor of your marinade!
(You’ll want to press the tofu for around 1 hour)
Find the rest of the recipe in the 12-minute video below!
Other Plant-Based Recipes
With there being so many benefits of cutting meat out of your diet, we’ve spent the time reviewing some of the top books on vegan recipes, including The Green Roasting Tin and The Vegan Instant Pot Cookbook. We hope you enjoy them as much as you’ll enjoy this recipe:
How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!
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Securely Attached –
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A lot of books on attachment theory are quite difficult to read. They’re often either too clinical with too much jargon that can feel like incomprehensible psychobabble, or else too wishy-washy and it starts to sound like a horoscope for psychology enthusiasts.
This one does it better.
The author gives us a clear overview and outline of attachment theory, with minimal jargon and/but clearly defined terms, and—which is a boon for anyone struggling to remember which general attachment pattern is which—color-codes everything consistently along the way. This is one reason that we recommend getting a print copy of the book, not the e-book.
The other reason to invest in the print copy rather than the e-book is the option to use parts of it as a workbook directly—though if preferred, one can simply take the prompts and use them, without writing in the book, of course.
It’s hard to say what the greatest value of this book is because there are two very strong candidates:
- Super-clear and easy explanation of Attachment Theory, in a way that actually makes sense and will stick
- Excellent actually helpful advice on improving how we use the knowledge that we now have of our own attachment patterns and those of others
Bottom line: if you’d like to better understand Attachment Theory and apply it to your life, but have been put off by other presentations of it, this is the most user-friendly, no-BS version that this reviewer has seen.
Click here to check out Securely Attached, and upgrade your relationship(s)!
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How to Stay Sane – by Philippa Perry
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First, what this book is not: a guide of “how to stay sane” in the popular use of the word “sane”, meaning free from serious mental illness of all and any kinds in general, and especially free from psychotic delusions. Alas, this book will not help with those.
What, then, is it? A guide of “how to stay sane” in the more casual sense of resiliently and adaptively managing stress, anxiety, and suchlike. The “light end” of mental health struggles, that nonetheless may not always feel light when dealing with them.
The author, a psychotherapist, draws from her professional experience and training to lay out psychological tools for our use, as well as giving the reader a broader understanding of the most common ills that may ail us.
The writing style is relaxed and personable; it’s not at all like reading a textbook.
The psychotherapeutic style is not tied to one model, and rather hops from one to another, per what is most likely to help for a given thing. This is, in this reviewer’s opinion at least, far better than the (all-too common) attempt made by a lot of writers to try to present their personal favorite model as the cure for all ills, instead of embracing the whole toolbox as this one does.
Bottom line: if your mental health is anywhere between “mostly good” and “a little frayed around the edges but hanging on by at least a few threads”, then this book likely can help you gain/maintain the surer foundation you’re surely seeking.
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Heal & Reenergize Your Brain With Optimized Sleep Cycles
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Sometimes 8 hours sleep can result in grogginess while 6 hours can result in waking up fresh as a daisy, so what gives? Dr. Tracey Marks explains, in this short video.
Getting more than Zs in
Sleep involves 90-minute cycles, usually in 4 stages:
- Stage 1: (drowsy state): brief muscle jerks; lasts a few minutes.
- Stage 2: (light sleep): sleep spindles for memory consolidation; 50% of total sleep.
- Stage 3 (deep sleep): tissue repair, immune support, brain toxin removal via the glymphatic system.
- Stage 4 (REM sleep): emotional processing, creativity, problem-solving, and dreaming.
Some things can disrupt some or all of those. To give a few common examples:
- Alcohol: impairs REM sleep.
- Caffeine: hinders deep sleep even if consumed hours before bed.
- Screentime: delays sleep onset due to blue light (but not by much); the greater problem is that it can also disrupt REM sleep due to mental stimulation.
To optimize things, Dr. Marks recommends:
- 90-minute rule: plan sleep to align with full cycles (e.g: 22:30 to 06:00 = 7½ hours, which is 5x 90-minute cycles).
- Smart alarms: use sleep-tracking apps with built-in alarm, to wake you up during light sleep phases.
- Strategic naps: keep naps to 20 minutes or a full 90-minute cycle.
- Pink noise: improves deep sleep.
- Meal timing: avoid eating within 3 hours of bedtime.
- Natural light: get morning light exposure in the morning to strengthen circadian rhythm.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Calculate (And Enjoy) The Perfect Night’s Sleep
Take care!
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Get Better Sleep: Beyond The Basics
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First though, for the sake of being methodical, let’s quickly note the basics:
- Aim for 7–9 hours per night
- Set a regular bedtime and (equally important!) regular getting-up time
- Have a 2-hour wind-down period before bed, to decompress from any stresses of the day
- Minimal device/screen usage before bed
- Abstain from stimulants for as long before bed as reasonably possible (caffeine elimination halflife is 4–8 hours depending on your genes, call it 6 hours average to eliminate half (not the whole lot), and you’ll see it’s probably best to put a cap on it earlier rather than later).
- Abstain from alcohol, ideally entirely, but allow at least 1hr/unit before bed. So for example, 1hr for a 1oz single shot of spirits, or 2–3 hours for a glass of wine (depending on size), or 3–4 hours for a martini (depending on recipe). Not that that is not the elimination time, nor even the elimination halflife of alcohol, it’s just a “give your body a chance at least” calculation. If you like to have a drink to relax before bed, then well, only you can decide what you like more: that or actually getting restorative sleep.
- Consider a warm bath/shower before bed, if that suits your schedule.
- Wash and change your bedsheets more often than seems necessary. Or if that’s too onerous, at least change the pillowcases more often, which makes quite a difference already.
- Lower the temperature of your bedroom shortly before bedtime; this will help cue the body to produce melatonin
- Make your bedroom as dark as reasonably possible. Invest in blackout blinds/curtains, and remove any pesky electronics, or at least cover their little LEDs if it’s something that reasonably needs to remain on.
Ok, now, onwards…
Those 7–9 hours? Yes, it goes for you too.
A lot of people mistake getting 6 hours sleep per night for only needing 6 hours sleep per night. Sure, you may still be alive after regularly getting 6 hours, but (unless you have a rare mutation of the ADRB1 gene) it will be causing harm, and yes, that includes later in life; we don’t stop needing so much sleep, even stop getting it:
Why You Probably Need More Sleep
With this in mind, it becomes important to…
Prioritize your sleep—which means planning for it!
When does your bedtime routine start? According to sleep scientist Dr. Lisa Matricciani, it starts before breakfast. This is because the things we do earlier in the day can greatly affect the amount (and quality) of sleep we get later. For example, a morning moderate-to-intense exercise session greatly improves sleep at night:
Planning Ahead For Better Sleep
As for quality, that is as important as quantity, and it’s not just about “soundness” of sleep:
The 6 Dimensions Of Sleep (And Why They Matter)
“What gets measured, gets done” goes for sleep too
Sleep-deprived people usually underestimate how sleep-deprived they are. This is for the same reason as why drunk people usually underestimate how drunk they are—to put it in words that go for both situations: a cognitively impaired person lacks the cognitive function to realize how cognitively impaired they are.
Here’s the science on that, by the way:
How Sleep-Deprived Are You, Really?
For that reason, we recommend using sleep-tracking software (there are many apps for that) on your phone or, ideally, a wearable device (such as a smartwatch or similar).
A benefit of doing so is that we don’t think “well, I slept from 10pm to 6am, so that’s 8 hours”, if our device tells us we slept between 10:43pm and 5:56 am with 74% sleep efficiency because we woke up many times.
As an aside, sleep efficiency should be about 85%, by the way. Why not 100%, you ask? It’s because if your body is truly out like a light for the entire night, something is wrong (either you were very sleep-deprived, or you have been drugged, that kind of thing). See also:
An unbroken night’s sleep is a myth. Here’s what good sleep looks like.
So waking up during the night is normal, and nothing to worry about per se. If you do find trouble getting back to sleep, though:
How to Fall Back Asleep After Waking Up in the Middle of the Night
Be careful about how you try to supplement sleep
This goes both for taking substances of various kinds, and napping. Some sleep aids can help, but many are harmful and/or do not really work as such; here’s a rundown of examples of those:
Safe Effective Sleep Aids For Seniors?
And when it comes to napping, timing is everything:
How To Nap Like A Pro (No More “Sleep Hangovers”!)
Want to know a lot more?
This is the book on sleep:
Why We Sleep – by Dr. Matthew Walker
Enjoy!
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Which Tea Is Best, By Science?
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What kind of tea is best for the health?
It’s popular knowledge that tea is a healthful drink, and green tea tends to get the popular credit for “healthiest”.
Is that accurate? It depends on what you’re looking for…
Black
Its strong flavor packs in lots of polyphenols, often more than other kinds of tea. This brings some great benefits:
As well as effects beyond the obvious:
…and its cardioprotective benefits aren’t just about lowering blood pressure; it improves triglyceride levels as well as improving the LDL to HDL ratio:
The effect of black tea on risk factors of cardiovascular disease in a normal population
Finally (we could say more, but we only have so much room), black tea usually has the highest caffeine content, compared to other teas.
That’s good or bad depending on your own physiology and preferences, of course.
White
White tea hasn’t been processed as much as other kinds, so this one keeps more of its antioxidants, but that doesn’t mean it comes out on top; in this study of 30 teas, the white tea options ranked in the mid-to-low 20s:
White tea is also unusual in its relatively high fluoride content, which is consider a good thing:
White tea: A contributor to oral health
In case you were wondering about the safety of that…
Water Fluoridation: Is It Safe, And How Much Is Too Much?
Green
Green tea ranks almost as high as black tea, on average, for polyphenols.
Its antioxidant powers have given it a considerable anti-cancer potential, too:
- Green tea consumption and breast cancer risk or recurrence: a meta-analysis
- Green tea consumption and prostate cancer risk: a prospective study
…and many others, but you get the idea. Notably:
Green Tea Catechins: Nature’s Way of Preventing and Treating Cancer
…or to expand on that:
About green tea’s much higher levels of catechins, they also have a neuroprotective effect:
Green tea of course is also a great source of l-theanine, which we could write a whole main feature about, and we did:
Red
Also called “rooibos” or (literally translated from Afrikaans to English) “redbush”, it’s quite special in that despite being a “true tea” botanically and containing many of the same phytochemicals as the other teas, it has no caffeine.
There’s not nearly as much research for this as green tea, but here’s one that stood out:
However, in the search for the perfect cup of tea (in terms of phytochemical content), another set of researchers found:
❝The optimal cup was identified as sample steeped for 10 min or longer. The rooibos consumers did not consume it sufficiently, nor steeped it long enough. ❞
Read in full: Rooibos herbal tea: an optimal cup and its consumers
Bottom line
Black, white, green, and red teas all have their benefits, and ultimately the best one for you will probably be the one you enjoy drinking, and thus drink more of.
If trying to choose though, we offer the following summary:
- 🖤 Black tea: best for total beneficial phytochemicals
- 🤍 White tea:best for your oral health
- 💚 Green tea: best for your brain
- ❤️ Red tea: best if you want naturally caffeine-free
Enjoy!
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In Vermont, Where Almost Everyone Has Insurance, Many Can’t Find or Afford Care
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RICHMOND, Vt. — On a warm autumn morning, Roger Brown walked through a grove of towering trees whose sap fuels his maple syrup business. He was checking for damage after recent flooding. But these days, his workers’ health worries him more than his trees’.
The cost of Slopeside Syrup’s employee health insurance premiums spiked 24% this year. Next year it will rise 14%.
The jumps mean less money to pay workers, and expensive insurance coverage that doesn’t ensure employees can get care, Brown said. “Vermont is seen as the most progressive state, so how is health care here so screwed up?”
Vermont consistently ranks among the healthiest states, and its unemployment and uninsured rates are among the lowest. Yet Vermonters pay the highest prices nationwide for individual health coverage, and state reports show its providers and insurers are in financial trouble. Nine of the state’s 14 hospitals are losing money, and the state’s largest insurer is struggling to remain solvent. Long waits for care have become increasingly common, according to state reports and interviews with residents and industry officials.
Rising health costs are a problem across the country, but Vermont’s situation surprises health experts because virtually all its residents have insurance and the state regulates care and coverage prices.
For more than 15 years, federal and state policymakers have focused on increasing the number of people insured, which they expected would shore up hospital finances and make care more available and affordable.
“Vermont’s struggles are a wake-up call that insurance is only one piece of the puzzle to ensuring access to care,” said Keith Mueller, a rural health expert at the University of Iowa.
Regulators and consultants say the state’s small, aging population of about 650,000 makes spreading insurance risk difficult. That demographic challenge is compounded by geography, as many Vermonters live in rural areas, where it’s difficult to attract more health workers to address shortages.
At least part of the cost spike can be attributed to patients crossing state lines for quicker care in New York and Massachusetts. Those visits can be more expensive for both insurers and patients because of long ambulance rides and charges from out-of-network providers.
Patients who stay, like Lynne Drevik, face long waits. Drevik said her doctor told her in April that she needed knee replacement surgeries — but the earliest appointment would be in January for one knee and the following April for the other.
Drevik, 59, said it hurts to climb the stairs in the 19th-century farmhouse in Montgomery Center she and her husband operate as an inn and a spa. “My life is on hold here, and it’s hard to make any plans,” she said. “It’s terrible.”
Health experts say some of the state’s health system troubles are self-inflicted.
Unlike most states, Vermont regulates hospital and insurance prices through an independent agency, the Green Mountain Care Board. Until recently, the board typically approved whatever price changes companies wanted, said Julie Wasserman, a health consultant in Vermont.
The board allowed one health system — the University of Vermont Health Network — to control about two-thirds of the state’s hospital market and allowed its main facility, the University of Vermont Medical Center in Burlington, to raise its prices until it ranked among the nation’s most expensive, she said, citing data the board presented in September.
Hospital officials contend their prices are no higher than industry averages.
But for 2025, the board required the University of Vermont Medical Center to cut the prices it bills private insurers by 1%.
The nonprofit system says it is navigating its own challenges. Top officials say a severe lack of housing makes it hard to recruit workers, while too few mental health providers, nursing homes, and long-term care services often create delays in discharging patients, adding to costs.
Two-thirds of the system’s patients are covered by Medicare or Medicaid, said CEO Sunny Eappen. Both government programs pay providers lower rates than private insurance, which Eappen said makes it difficult to afford rising prices for drugs, medical devices, and labor.
Officials at the University of Vermont Medical Center point to several ways they are trying to adapt. They cited, for example, $9 million the hospital system has contributed to the construction of two large apartment buildings to house new workers, at a subsidized price for lower-income employees.
The hospital also has worked with community partners to open a mental health urgent care center, providing an alternative to the emergency room.
In the ER, curtains separate areas in the hallway where patients can lie on beds or gurneys for hours waiting for a room. The hospital also uses what was a storage closet as an overflow room to provide care.
“It’s good to get patients into a hallway, as it’s better than a chair,” said Mariah McNamara, an ER doctor and associate chief medical officer with the hospital.
For the about 250 days a year when the hospital is full, doctors face pressure to discharge patients without the ideal home or community care setup, she said. “We have to go in the direction of letting you go home without patient services and giving that a try, because otherwise the hospital is going to be full of people, and that includes people that don’t need to be here,” McNamara said.
Searching for solutions, the Green Mountain Care Board hired a consultant who recommended a number of changes, including converting four rural hospitals into outpatient facilities, in a worst-case scenario, and consolidating specialty services at several others.
The consultant, Bruce Hamory, said in a call with reporters that his report provides a road map for Vermont, where “the health care system is no match for demographic, workforce, and housing challenges.”
But he cautioned that any fix would require sacrifice from everyone, including patients, employers, and health providers. “There is no simple single policy solution,” he said.
One place Hamory recommended converting to an outpatient center only was North Country Hospital in Newport, a village in Vermont’s least populated region, known as the Northeast Kingdom.
The 25-bed hospital has lost money for years, partly because of an electronic health record system that has made it difficult to bill patients. But the hospital also has struggled to attract providers and make enough money to pay them.
Officials said they would fight any plans to close the hospital, which recently dropped several specialty services, including pulmonology, neurology, urology, and orthopedics. It doesn’t have the cash to upgrade patient rooms to include bathroom doors wide enough for wheelchairs.
On a recent morning, CEO Tom Frank walked the halls of his hospital. The facility was quiet, with just 14 admitted patients and only a couple of people in the ER. “This place used to be bustling,” he said of the former pulmonology clinic.
Frank said the hospital breaks even treating Medicare patients, loses money treating Medicaid patients, and makes money from a dwindling number of privately insured patients.
The state’s strict regulations have earned it an antihousing, antibusiness reputation, he said. “The cost of health care is a symptom of a larger problem.”
About 30 miles south of Newport, Andy Kehler often worries about the cost of providing health insurance to the 85 workers at Jasper Hill Farm, the cheesemaking business he co-owns.
“It’s an issue every year for us, and it looks like there is no end in sight,” he said.
Jasper Hill pays half the cost of its workers’ health insurance premiums because that’s all it can afford, Kehler said. Employees pay $1,700 a month for a family, with a $5,000 deductible.
“The coverage we provide is inadequate for what you pay,” he said.
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.
This article first appeared on KFF Health News and is republished here under a Creative Commons license.
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