Protein Immune Support Salad

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How to get enough protein from a salad, without adding meat? Cashews and chickpeas have you more than covered! Along with the leafy greens and an impressive array of minor ingredients full of healthy phytochemicals, this one’s good for your muscles, bones, skin, immune health, and more.

You will need

  • 1½ cups raw cashews (if allergic, omit; the chickpeas and coconut will still carry the dish for protein and healthy fats)
  • 2 cans (2x 14oz) chickpeas, drained
  • 1½ lbs baby spinach leaves
  • 2 large onions, finely chopped
  • 3 oz goji berries
  • ½ bulb garlic, finely chopped
  • 2 tbsp dessicated coconut
  • 1 tbsp dried cumin
  • 1 tbsp nutritional yeast
  • 2 tsp chili flakes
  • 1 tsp black pepper, coarse ground
  • ½ tsp MSG, or 1 tsp low-sodium salt
  • Extra virgin olive oil, for cooking

Method

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

1) Heat a little oil in a pan; add the onions and cook for about 3 minutes.

2) Add the garlic and cook for a further 2 minutes.

3) Add the spinach, and cook until it wilts.

4) Add the remaining ingredients except the coconut, and cook for another three minutes.

5) Heat another pan (dry); add the coconut and toast for 1–2 minutes, until lightly golden. Add it to the main pan.

6) Serve hot as a main, or an attention-grabbing side:

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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    Dr. Pontzer’s book “Burn” breaks down the science of metabolism, explaining why it’s difficult to change and why diet may be more important than exercise for weight management.

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  • The Rise Of The Machines

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    In this week’s health science news, several pieces of technology caught our eye. Let’s hope these things roll out widely!

    When it comes to UTIs, antimicrobial resistance is taking the p—

    This has implications far beyond UTIs—though UTIs can be a bit of a “canary in the coal mine” for antimicrobial resistance. The more people are using antibiotics (intentionally, or because they are in the food chain), the more killer bugs are proliferating instead of dying when we give them something to kill them. And yes: they do proliferate sometimes when given antibiotics, not because the antibiotics did anything directly good for them, but because they killed their (often friendly bacteria) competition. Thus making for a double-whammy of woe.

    This development tackles that, by using AI modelling to crunch the numbers of a real-time data-driven personalized approach to give much more accurate treatment options, in a way that a human couldn’t (or at least, couldn’t at anything like the same speed, and most family physicians don’t have a mathematician locked in the back room to spend the night working on a patient’s data).

    Read in full: AI can help tackle urinary tract infections and antimicrobial resistance

    Related: AI: The Doctor That Never Tires?

    When it comes to CPR and women, people are feint of heart

    When CPR is needed, time is very much of the essence. And yet, bystanders are much less likely to give CPR to a woman than to a man. Not only that, but CPR-training is part of what leads to this reluctance when it comes to women: the mannequins used are very homogenous, being male (94%) and lean (99%). They’re also usually white (88%) even in countries where the populations are not, but that is less critical. After all, a racist person is less likely to give CPR to a person of color regardless of what color the training mannequin was.

    However, the mannequins being male and lean is an issue, because it means people suddenly lack confidence when faced with breasts and/or abundant body fat. Both can prompt the bystander to wonder if some different technique is needed (it isn’t), and breasts can also prompt the bystander to fear doing something potentially “improper” (the proper course of action is: save a person’s life; do not get distracted by breasts).

    Read in full: Women are less likely to receive CPR than men. Training on manikins with breasts could help ← there are also CPR instructions (and a video demonstration) there, for anyone who wants a refresher, if perhaps your last first-aid course was a while ago!

    Related: Heart Attack: His & Hers (Be Prepared!)

    When technology is a breath of fresh air

    A woman with COPD and COVID has had her very damaged lungs replaced using a da Vinci X robot to perform a minimally-invasive surgery (which is quite a statement, when it comes to replacing someone’s lungs).

    Not without human oversight though—surgeon Dr. Stephanie Chang was directing the transplant. Surgery is rarely fun for the person being operated on, but advances like this make things go a lot more smoothly, so this kind of progress is good to see.

    Read in full: Woman receives world’s first robotic double-lung transplant

    Related: Why Chronic Obstructive Pulmonary Disease (COPD) Is More Likely Than You Think

    Take care!

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  • What families should know about whooping cough

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    What you need to know

    • Whooping cough is a bacterial respiratory illness that can cause long-term symptoms and even death.
    • Two types of vaccines protect against it: The DTap vaccine is given to babies and children up to 6 years old, while the Tdap vaccine is given to children 7 years and older and adults.
    • If you or your child has symptoms of whooping cough, isolate them from vulnerable family members and seek treatment early to reduce the risk of serious illness.

    Whooping cough, also called pertussis, is a highly contagious respiratory illness that’s particularly dangerous for babies. Cases are now at least four times as high as they were at this time last year. Fortunately, vaccines are extremely effective at preventing the disease across age groups.

    Read on to learn about the symptoms and risks of whooping cough, who should get vaccinated, and what to do when symptoms appear.

    What are the symptoms of whooping cough?

    Early symptoms of whooping cough typically appear five to 10 days after exposure and may include a runny or stuffy nose, a low fever, and a mild cough. One to two weeks later, some people may experience extreme coughing fits that can cause shortness of breath, trouble sleeping, vomiting, fatigue, and rib fractures. These fits usually last one to six weeks, but they can last up to 10 weeks after infection. 

    About one in three babies under 1 year old who contract whooping cough require hospitalization, as they may experience life-threatening pauses in breathing (called apnea), pneumonia, and other complications. Children and adults who have asthma or are immunocompromised are also more likely to develop severe symptoms.

    Which vaccines protect against whooping cough, and who is eligible?

    Two types of vaccines protect against whooping cough: The DTap vaccine is given to babies and children up to 6 years old, while the Tdap vaccine is given to children 7 years and older and adults. Both vaccines protect against infections from diptheria, tetanus, and pertussis.

    The Centers for Disease Control and Prevention recommends that pregnant people receive a single dose of the Tdap vaccine between 27 and 36 weeks of pregnancy, as this lowers the risk of whooping cough in babies younger than 2 months old by 78 percent.

    Multiple doses are required for the best protection. Learn more about DTaP and Tdap vaccine schedules from the CDC, and talk to your health care provider about how many doses you and your children need.

    What should families do when whooping cough symptoms appear?

    If you or your child has symptoms of whooping cough, isolate the infected person from vulnerable family members. It’s also important to seek treatment early to reduce the risk of serious illness. Health care providers typically prescribe antibiotics to those recovering at home.

    Over-the-counter cough and cold medicine is not recommended for children under 4 years old. However, limiting smoke, dust, and chemical fumes at home and using a humidifier can reduce coughing. If you are caring for someone with whooping cough who exhibits pauses in breathing or develops gray or blue skin, call 911 immediately.

    For more information, talk to your health care provider.

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  • Eat Real Food and Love It – by Kari McCloskey

    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.

    Half the battle of healthy eating is enjoying it—because once you do, it’s no longer a battle!

    So that’s what this book focuses on. The author, a Registered Nutritionist, does indeed dispense nutritional advice, as you might expect, but also bids us pay attention to what nature’s foods do for us, and notice what less healthy foods take from us. She goes through these category by category, quite comprehensively, before moving on to the more “active” parts of the book.

    There’s a lot about training our senses, and about taking a holistic approach to eating, as well as renewing not just our relationship with food, but also various other parts of our life that are inextricably linked to it (from sleep and exercise, to social considerations, and medical issues that healthier eating will help us to avoid or at least tame).

    The style is… Joyful. Much like this reviewer, the author loves food, and it shows. She also (again much like this reviewer) cares deeply about the impact food has on her, and (for a third time: like this reviewer!) wants to share that joy and care with the reader. The priority is readability and helpfulness; scientific references are still provided wherever appropriate, though.

    Bottom line: if you’d like to improve your eating but it seems like a chore, this book can help turn it into an excitingly enjoyable journey instead.

    Click here to check out Eat Real Food And Love It, and eat real food and love it!

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  • Psychoactive Drugs Are Having a Moment. The FDA Will Soon Weigh In.

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    Lori Tipton is among the growing number of people who say that MDMA, also known as ecstasy, saved their lives.

    Raised in New Orleans by a mother with untreated bipolar disorder who later killed herself and two others, Tipton said she endured layers of trauma that eventually forced her to seek treatment for crippling anxiety and hypervigilance. For 10 years nothing helped, and she began to wonder if she was “unfixable.”

    Then she answered an ad for a clinical trial for MDMA-assisted therapy to treat post-traumatic stress disorder. Tipton said the results were immediate, and she is convinced the drug could help a lot of people. But even as regulators weigh approval of the first MDMA-based treatment, she’s worried that it won’t reach those who need it most.

    “The main thing that I’m always concerned about is just accessibility,” the 43-year-old nonprofit project manager said. “I don’t want to see this become just another expensive add-on therapy for people who can afford it when people are dying every day by their own hand because of PTSD.”

    MDMA is part of a new wave of psychoactive drugs that show great potential for treating conditions such as severe depression and PTSD. Investors are piling into the nascent field, and a host of medications based on MDMA, LSD, psychedelic mushrooms, ketamine, the South American plant mixture ayahuasca, and the African plant ibogaine are now under development, and in some cases vying for approval by the Food and Drug Administration.

    Proponents hope the efforts could yield the first major new therapies for mental illness since the introduction of modern antidepressants in the 1980s. But not all researchers are convinced that their benefits have been validated, or properly weighed against the risks. And they can be difficult to assess using traditional clinical trials.

    The first MDMA-assisted assisted therapy appeared to be on track for FDA approval this August, but a recent report from an independent review committee challenged the integrity of the trial data from the drug’s maker, Lykos Therapeutics, a startup founded by a psychedelic research and advocacy group. The FDA will convene a panel of independent investigators on June 4 to determine whether to recommend the drug’s approval.

    Proponents of the new therapies also worry that the FDA will impose treatment protocols, such as requiring multiple trained clinicians to monitor a patient for extended periods, that will render them far too expensive for most people.

    Tipton’s MDMA-assisted therapy included three eight-hour medication sessions overseen by two therapists, each followed by an overnight stay at the facility and an integration session the following day.

    “It does seem that some of these molecules can be administered safely,” said David Olson, director of the University of California-Davis Institute for Psychedelics and Neurotherapeutics. “I think the question is can they be administered safely at the scale needed to really make major improvements in mental health care.”

    Breakthrough Therapies?

    Psychedelics and other psychoactive substances, among the medicines with the oldest recorded use, have long been recognized for their potential therapeutic benefits. Modern research on them started in the mid-20th century, but clinical trial results didn’t live up to the claims of advocates, and they eventually got a bad name both from their use as party drugs and from rogue CIA experiments that involved dosing unsuspecting individuals.

    The 1970 Controlled Substances Act made most psychoactive drugs illegal before any treatments were brought to market, and MDMA was classified as a Schedule 1 substance in 1985, which effectively ended any research. It wasn’t until 2000 that scientists at Johns Hopkins University were granted regulatory approval to study psilocybin anew.

    Ketamine was in a different category, having been approved as an anesthetic in 1970. In the early 2000s, researchers discovered its antidepressant effects, and a ketamine-based therapy, Spravato, received FDA approval in 2019. Doctors can also prescribe generic ketamine off-label, and hundreds of clinics have sprung up across the nation. A clinical trial is underway to evaluate ketamine’s effectiveness in treating suicidal depression when used with other psychiatric medications.

    Ketamine’s apparent effectiveness sparked renewed interest in the therapeutic potential of other psychoactive substances.

    They fall into distinct categories: MDMA is an entactogen, also known as an empathogen, which induces a sense of connectedness and emotional communion, while LSD, psylocibin, and ibogaine are psychedelics, which create altered perceptual states. Ketamine is a dissociative anesthetic, though it can produce hallucinations at the right dose.

    Despite the drugs’ differences, Olson said they all create neuroplasticity and allow the brain to heal damaged neural circuits, which imaging shows can be shriveled up in patients with addiction, depression, and PTSD.

    “All of these brain conditions are really disorders of neural circuits,” Olson said. “We’re basically looking for medicines that can regrow these neurons.”

    Psychedelics are particularly good at doing this, he said, and hold promise for treating diseases including Alzheimer’s.

    A number of psychoactive drugs have now received the FDA’s “breakthrough therapy” designation, which expedites development and review of drugs with the potential to treat serious conditions.

    But standard clinical trials, in which one group of patients is given the drug and a control group is given a placebo, have proven problematic, for the simple reason that people have no trouble determining whether they’ve gotten the real thing.

    The final clinical trial for Lykos’ MDMA treatment showed that 71% of participants no longer met the criteria for PTSD after 18 weeks of taking the drug versus 48% in the control group.

    A March report by the Institute for Clinical and Economic Review, an independent research group, questioned the company’s clinical trial results and challenged the objectivity of MDMA advocates who participated in the study as both patients and therapists. The institute also questioned the drug’s cost-effectiveness, which insurers factor into coverage decisions.

    Lykos, a public benefit company, was formed in 2014 as an offshoot of the Multidisciplinary Association for Psychedelic Studies, a nonprofit that has invested more than $150 million into psychedelic research and advocacy.

    The company said its researchers developed their studies in partnership with the FDA and used independent raters to ensure the reliability and validity of the results.

    “We stand behind the design and results of our clinical trials,” a Lykos spokesperson said in an email.

    There are other hazards too. Psychoactive substances can put patients in vulnerable states, making them potential victims for financial exploitation or other types of abuse. In Lykos’ second clinical trial, two therapists were found to have spooned, cuddled, blindfolded, and pinned down a female patient who was in distress.

    The substances can also cause shallow breathing, heart issues, and hyperthermia.

    To mitigate risks, the FDA can put restrictions on how drugs are administered.

    “These are incredibly potent molecules and having them available in vending machines is probably a bad idea,” said Hayim Raclaw of Negev Capital, a venture capital fund focused on psychedelic drug development.

    But if the protocols are too stringent, access is likely to be limited.

    Rachel del Dosso, a trauma therapist in the greater Los Angeles area who offers ketamine-assisted therapy, said she’s been following the research on drugs like MDMA and psilocybin and is excited for their therapeutic potential but has reservations about the practicalities of treatment.

    “As a therapist in clinical practice, I’ve been thinking through how could I make that accessible,” she said. “Because it would cost a lot for [patients] to have me with them for the whole thing.”

    Del Dosso said a group therapy model, which is sometimes used in ketamine therapy, could help scale the adoption of other psychoactive treatments, too.

    Artificial Intelligence and Analogs

    Researchers expect plenty of new discoveries in the field. One of the companies Negev has invested in, Mindstate Design Labs, uses artificial intelligence to analyze “trip reports,” or self-reported drug experiences, to identify potentially therapeutic molecules. Mindstate has asked the FDA to green-light a clinical trial of the first molecule identified through this method, 5-MeO-MiPT, also known as moxy.

    AlphaFold, an AI program developed by Google’s DeepMind, has identified thousands of potential psychedelic molecules.

    There’s also a lot of work going into so-called analog compounds, which have the therapeutic effects of hallucinogens but without the hallucinations. The maker of a psilocybin analog announced in March that the FDA had granted it breakthrough therapy status.

    “If you can harness the neuroplasticity-promoting properties of LSD while also creating an antipsychotic version of it, then that can be pretty powerful,” Olson said.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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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  • Cordyceps: Friend Or Foe?

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    Cordyceps: friend or foe?

    Cordyceps is a famously frightening fungus. It’s the one responsible for “zombie ants” and other zombie creatures, and it’s the basis for the existential threat to humanity in the TV show The Last of Us.

    It’s a parasitic fungus that controls the central and peripheral nervous systems of its host, slowly replacing the host’s body, as well as growing distinctive spines that erupt out of the host’s body. Taking over motor functions, it compels the host to do two main things, which are to eat more food, and climb to a position that will be good to release spores from.

    Fortunately, none of that matters to humans. Cordyceps does not (unlike in the TV show) affect humans that way.

    What does Cordyceps do in humans?

    Cordyceps (in various strains) is enjoyed as a health supplement, based on a long history of use in Traditional Chinese Medicine, and nowadays it’s coming under a scientific spotlight too.

    The main health claims for it are:

    • Against inflammation
    • Against aging
    • Against cancer
    • For blood sugar management
    • For heart health
    • For exercise performance

    Sounds great! What does the science say?

    There’s a lot more science for the first three (which are all closely related to each other, and often overlapping in mechanism and effect).

    So let’s take a look:

    Against inflammation

    The science looks promising for this, but studies so far have either been in vitro (cell cultures in petri dishes), or else murine in vivo (mouse studies), for example:

    In summary: we can see that it has anti-inflammatory properties for mice and in the lab; we’d love to see the results of studies done on humans, though. Also, while it has anti-inflammatory properties, it performed less well than commonly-prescribed anti-inflammatory drugs, for example:

    ❝C. militaris can modulate airway inflammation in asthma, but it is less effective than prednisolone or montelukast.❞

    Source: Effects of the immunomodulatory agent Cordyceps militaris on airway inflammation in a mouse asthma model

    Against aging

    Because examining the anti-aging effects of a substance requires measuring lifespans and repeating the experiment, anti-aging studies do not tend to be done on humans, because they would take lifetimes to perform. To this end, it’s inconvenient, but not a criticism of Cordyceps, that studies have been either mouse studies (short lifespan, mammals like us) or fruit fly studies (very short lifespan, genetically surprisingly similar to us).

    The studies have had positive results, with typical lifespan extensions of 15–20%:

    Against cancer

    Once again, the studies here have been in vitro, or murine in vivo. They do look good though:

    In vitro (human cell cultures in a lab):

    In vivo (mouse studies):

    Summary of these is: Cordyceps quite reliably inhibits tumor growth in vitro (human cell cultures) and in vivo (mouse studies). However, trials in human cancer patients are so far conspicuous by their absence.

    For blood sugar management

    Cordyceps appears to mimic the action of insulin, without triggering insulin sensitivity. For example:

    The anti-hyperglycemic activity of the fruiting body of Cordyceps in diabetic rats

    There were some other rat/mouse studies with similar results. No studies in humans yet.

    For heart health

    Cordyceps contains adenosine. You may remember that caffeine owes part of its stimulant effect to blocking adenosine, the hormone that makes us feel sleepy. So in this way, Cordyceps partially does the opposite of what caffeine does, and may be useful against arrhythmia:

    Cardiovascular protection of Cordyceps sinensis act partially via adenosine receptors

    For exercise performance

    A small (30 elderly participants) study found that Cordyceps supplementation improved VO2 max by 7% over the course of six weeks:

    Randomized double-blind placebo-controlled clinical trial and assessment of fermentation product of Cordyceps sinensis in enhancing aerobic capacity and respiratory function of the healthy elderly volunteers

    However, another small study (22 young athletes) failed to reproduce those results:

    Cordyceps Sinensis supplementation does not improve endurance exercise performance

    In summary…

    Cordyceps almost certainly has anti-inflammation, anti-aging, and anti-cancer benefits.

    Cordyceps may have other benefits too, but the evidence is thinner on the ground for those, so far.

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  • Rutin For Your Circulation & More

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    Rutin is a bioflavonoid so potent it’s also been called “vitamin P”, and it’s found most abundantly in buckwheat, as well appearing in citrus and some stone fruits (apricots, plums, etc) as well as figs and apples—it’s also found in asparagus, and green and black tea.

    So, what does it do?

    Quite a lot: The Pharmacological Potential of Rutin

    There’s much more there than we have room to cover here, but we’ll pick out a few salient properties to focus on.

    First, a word of warning

    A lot of the extant science for rutin is in non-human animals. Sometimes, what works for non-human animals doesn’t work for humans; we saw a clear example of this here:

    Conjugated Linoleic Acid For Weight Loss?

    …in which CLA worked for weight loss in mice, hamsters, chickens, and pigs, but stubbornly not humans.

    The state of affairs with the science for rutin isn’t nearly that bad and there are human studies showing efficacy, and indeed, rutin is given to (human) patients with capillary fragility, varicose veins, bruising, or hemorrhoids, for example:

    Rutin: An Overview

    So, we’ll try to give you humans-only sources so far as we can today!

    Improving blood flow

    Rutin does improve various blood metrics, including various kinds of blood pressure (diastolic, systolic, mean arterial, pulse) and heart rate. At least, it did in humans with type 2 diabetes, and we may reasonably assume these results may be extrapolated to humans without type 2 (or any other) diabetes:

    The effects of rutin supplement on blood pressure markers, some serum antioxidant enzymes, and quality of life in patients with type 2 diabetes mellitus compared with placebo

    As you may gather from the title, it did also significantly improve serum antioxidant levels, and quality of life (which latter was categorized as: emotional limitations, energy and freshness, mental health, social performance, and general health).

    We couldn’t find studies for cardioprotective effects in humans (and of course those couldn’t be RCTs, they’d have to be observational studies, because no ethics board allows inducing heart attacks in humans for the sake of science), but here’s a study using rats (with and without diabetes), showing proof of principle at least:

    Cardioprotective actions of two bioflavonoids, quercetin and rutin, in experimental myocardial infarction

    Anti-Alzheimer’s potential

    As ever, a good general rule of thumb is “what’s good for the blood is good for the brain”, and that’s true in this case too.

    The title says it all, here:

    Rutin inhibits β-amyloid aggregation and cytotoxicity, attenuates oxidative stress, and decreases the production of nitric oxide and proinflammatory cytokines

    In case that is not clear: everything in that title after the word “inhibits” is bad for the brain and is implicated in Alzheimer’s disease pathogenesis and progression; in other words, rutin is good against all those bad, Alzheimer’s-favoring things.

    Other neuroprotective activity

    You may remember from the above-linked research that it helps protect against damage caused by Advanced Glycation End-products (AGEs) (the golden-brown stuff that appears as a result of dry-cooking proteins and fats); it also helps against damage caused by acrylamide (the golden-brown stuff that appears as a result of dry-cooking starches).

    Note: in both cases “dry-cooking” includes cooking with oil; it simply means “without water”.

    See: Protective effect of rutin against brain injury induced by acrylamide or gamma radiation: role of PI3K/AKT/GSK-3β/NRF-2 signalling pathway

    Again, this was a rat study, because no ethics board would have let the researchers fry human brains for science.

    Want to try some?

    As well as simply enjoying the fruits and vegetables that contain it, it is possible to take a rutin supplement.

    We don’t sell it, but here for your convenience is an example product on Amazon 😎

    Enjoy!

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