
Samosa Spiced Surprise
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You know what’s best about samosas? It’s not actually the fried pastry; that’s just what holds it together. If you were to try eating sheets of pastry alone, it would not be much fun. But, the spiced vegetable filling? Now we’re talking! So, this recipe takes what’s best about samosas, and makes them into healthy snack-sized patties.
You will need
- Extra virgin olive oil, or coconut oil (per your preference) for cooking
- 4 medium potatoes, boiled, peeled, and mashed
- 1 medium onion, diced
- 1 cup peas
- 1 carrot, finely chopped
- ½ cup garbanzo bean flour (chickpea flour, gram flour, whatever your supermarket calls it)
- ¼ cup fresh cilantro, chopped (substitute parsley if you have the soap gene)
- ¼ bulb garlic, minced
- 1 jalapeño pepper, chopped
- 1 tbsp ground cumin
- 2 tsp garam masala
- 1 tsp ground coriander
- 1 tsp ground turmeric
- 1 tsp ground black pepper
Method
(we suggest you read everything at least once before doing anything)
1) Fry the onion until it is becoming soft and translucent (3–5 minutes).
2) Add the spices (the garlic, both kinds of pepper, cumin, coriander, turmeric, and the garam masala), stirring in well
3) Add the carrot and peas, stirring and cooking until just becoming soft (probably another 3–5 minutes, depending on the heat, how small you chopped the carrot, and whether the peas were frozen or fresh). Take it off the heat.
4) Mix the potato, chickpea flour, and cilantro in a bowl, and carefully add everything from the pan, mixing that in thoroughly too.
5) Shape into patties, and fry them on each side until browned and crispy.
6) Serve as part of a buffet, or perhaps as an appetizer—raita is a fine accompaniment option.

Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
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Hashimoto’s Food Pharmacology – by Dr. Izabella Wentz
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The author is a doctor of pharmacology, and we’ve featured her before as an expert on Hashimoto’s, which she has. She has recommendations about specific blood tests and medications, but in this book she’s mainly focussing on what she calls the “three Rs” of managing hypothyroidism:
- Remove the causes and triggers of your hypothyroidism, so far as possible
- Repair the damage caused to your body, especially your gut
- Replace the thyroid hormones and related things in which your body has become deficient
To this end, she provides recipes that avoid processed meats and unfermented dairy, and include plenty of nutrient-dense whole foods specifically tailored to meet the nutritional needs of someone with hypothyroidism.
A nice bonus of the presentation of recipes (of which there are 125, if we include things like “mint tea” and “tomato sauce” and “hot lemon water” as recipes) is explaining the thyroid-supporting elements of each recipe.
A downside for some will be that if you are vegetarian/vegan, this book is very much not, and since many recipes are paleo-style meat dishes, substitutions will change the nutritional profile completely.
Bottom line: if you have hypothyroidism (especially if: Hashimoto’s) and like meat, this will be a great recipe book for you.
Click here to check out Hashimoto’s Food Pharmacology, and get cooking!
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The Popular Longevity Compound That Gives You Cancer?
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Aging and cancer are deeply interconnected.
To oversimplify (because otherwise each bullet point would be the size of a large library):
- Cellular aging is in large part a matter of DNA damage, copying errors, errors beyond copied forwards, exacerbating the problem
- That latter item, by the way, is one of the reasons why sometimes a lot of aging seems to arrive all at once in a burst; it’s because once a DNA copying error is made, it gets copied forwards and proliferated rapidly. On which note…
- Cancer is in large part a matter of DNA damage that specifically made the cell line accidentally immortal (sounds good, is very bad), and then it gets copied forwards and proliferated
- Which can kill you, because you’re only supposed to have so many cells there (they’re supposed to die at approximately the same rate that they’re made, and instead they’ve stopped dying and they’re proliferating exponentially) so what you end up with is exponentially increasingly many cells that are still using the resources from the still-working cells around them, and/but doing nothing but growing an ever-increasing tumorous mass that, depending on where it is, might kill you directly (by pressure against an organ, especially if it’s the brain) if the systemic exhaustion and/or indirect organ failure doesn’t get you first.
The good news is that this means that many things that are anti-aging are also anticancer.
The bad news is that this isn’t always so!
Polyamines: for better or for worse, in sickness or in health?
We’ve written about polyamines before, and their role in healthy longevity, for example: Spermidine For Longevity
And, for that matter: Spermine vs Alzheimer’s & Parkinson’s!
However, scientists (Dr. Keiko Kashiwagi et al.) have investigated why these longevity-inducing compounds are also consistently elevated in cancer cells (remember, cancer cells are terribly long-lived, being in fact biologically immortal!).
Firstly, we need to understand what polyamines do in healthy cells: polyamines act as “geroprotectors” by stimulating autophagy*, the cellular recycling process, primarily through activation of a specific protein (known to its friends by the snappy name of “eIF5A1”), which supports mitochondrial function and healthy aging.
*We wrote about this here: Fisetin: The Anti-Aging Assassin ← so-called because it works by killing the aging cells that need to die sooner rather than later if aging is not to be exacerbated by copying their mistakes forwards
What Dr. Kashiwagi and her team found, using high-resolution proteomics across more than 6,700* proteins in human cancer cell lines, was that polyamines first and foremost boost glycolysis—rapid glucose breakdown for energy—rather than mitochondrial respiration. In other words, reinforcing a metabolic pattern typical of cancer cells.
*The paper says “>6,700”, and links to a database. Wanting to know the precise number to tell you, we went to look at the database. It took a long time to download, and well, it’s an Excel spreadsheet with 60 columns and 96,294 rows. We’re keen to go the extra mile at 10almonds, but even we have our limits, so we will tell you the number is somewhere between 6,700 and 96,294. It’s a lot.
Back to the concepts rather than the numbers: this difference (favoring glycolysis vs mitochondrial respiration) becomes a problem, because… Well, you remember our dear friend eIF5A1?
It has a sneaky sibling, eIF5A2.
Now, while eIF5A1 supports autophagy and mitochondrial health in normal cells, this closely-related eIF5A2 protein—sharing 84% of its amino acid sequence—is selectively increased in cancer cells and, as an encore, drives tumor-promoting gene expression.
You can read the paper itself, here: Polyamines stimulate the protein synthesis of the translation initiation factor eIF5A2, participating in mRNA decoding, distinct from eIF5A1
So, what does this mean, in practical terms?
The researchers suggest that targeting eIF5A2 or its interaction with ribosomes could provide a selective cancer therapy strategy, potentially blocking tumor growth without disrupting the beneficial eIF5A1-mediated effects linked to healthy aging.
But that’s not very useful on an individual level.
Instead, what we might do is draw from conclusions about the use of other senolytics—compounds that increase autophagy and thus improve healthy longevity by killing “zombie cells” that otherwise were overdue for dying.
For example, in this: The Drug & Supplement Combo That Reverses Aging
In this case, the researchers found that the senolytic compounds were best taken not daily, but rather once every two weeks.
Why? So that the body’s normal tumor-suppression systems can be working most of the time, and the senolytic does a clearing-out of old cells once every two weeks, which is a one- or two-day purge, not long enough for any cancer to get a foothold before the normal tumor-suppression systems come back online.
Want to learn more?
You might enjoy:
Fasting Cancer – by Dr. Valter Longo
Take care!
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- Cellular aging is in large part a matter of DNA damage, copying errors, errors beyond copied forwards, exacerbating the problem
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Soft Drinks & Your Liver: Sugar vs Sugar-Free Sweeteners
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First of all, how’s your liver health? If you’re not sure, then rather than guessing, you might like to quickly check out: 12 Signs Of Liver Disease That You Can See
…to make sure that your liver isn’t about to defy its name. The liver (when healthy) is a remarkably self-regenerative organ, but the flipside of this is that this means that very often problems do not get noticed until something goes very seriously wrong.
Now, about those soft drinks…
Not so sweet after all?
Firstly, while liver failure is commonly associated with excessive drinking of alcohol (and indeed, alcohol does very much harm the liver), actually most liver disease takes the form of the awkwardly-rebranded metabolic dysfunction-associated steatotic liver disease (MASLD). If you noticed that the words do not add up to the acronym, then, so did we and we haven’t found an explanation for it either*
In any case, it’s what is formerly known as, and for now at least still better known as, non-alcoholic fatty liver disease (NAFLD).
*We delved more into this, looking and why and how the name was changed (i.e. including the voting process for the new name), within part of a previous article of ours, here: Top Diets & Fasting vs Fatty Liver: What’s Best?
MASLD, as we will now begrudgingly refer to it, is often precipitated by a diet (including drinks) high in carbs, especially sugars, without sufficient fiber. We explained why this dietary imbalance does such harm to the liver, here: From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?
So, it can safely be acknowledged that sugary beverages (including sugar-sweetened soft drinks, which we’re going to be talking about today, and also including fruit juices as these have been stripped of fiber, but not smoothies or whole fruit) are bad for the liver, by the mechanism described in the above-linked article.
But what of artificial sweeteners?
Since they do not contain sugar, or at least not sugar that is metabolized normally as such (since technically some artificial sweeteners are sugars, chemically speaking, but the body cannot metabolize them and so instead processes them as dietary fiber), they must be better for the liver, right?
New research presented at the United European Gasteroenterology week suggests otherwise.
In fact,
❝A higher intake of both low-or-no-sugar-sweetened beverages and sugar-sweetened beverages (>250g per day) was associated with a 60% (HR: 1.599) and 50% (HR: 1.469) elevated risk of developing MASLD, respectively.
Over the median 10.3-year follow-up, 1,178 participants developed MASLD and 108 died from liver-related causes.
Both beverage types were also positively associated with higher liver fat content.❞
Note: 250g is an odd way to measure drinks (usually measured in volume, not mass), but that equals 1 cup, in any case.
So, translating from sciencese:
- sugar-sweetened soft drinks increase the risk of MASLD by 50%
- diet soft drinks increase the risk of MASLD by 60%
Caveat: this was an observational study so when we say “increased the risk” really we mean “were associated with an increase in risk”, since it doesn’t strictly prove causality. However, with a sample size of 123,788 participants, the evidence does look rather damning, doesn’t it?
You can read more about the study here: Artificially-sweetened and sugary drinks linked to higher risk of non-alcoholic fatty liver disease
If, perchance, you have decided that for you, artificial sweeteners are still the “lesser evil” (and indeed there may be reasons this could be appropriate for some), then you might want to check out:
What’s The Healthiest Sweetener?
Want to do more for your liver?
Consider: N-Acetyl Cysteine For The Liver & More
Or if you prefer a purely dietary approach, then: How To Unfatty A Fatty Liver
Take care!
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Ticks Are Migrating, Raising Disease Risks if They Can’t Be Tracked Quickly Enough
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Biologist Grant Hokit came to this small meadow in the mountains outside Condon, Montana, to look for ticks. A hiking path crossed the expanse of long grasses and berry bushes.
As Hokit walked the path, he carried a handmade tool made of plastic pipes taped together to hold a large rectangle of white flannel cloth.
He poked fun at this “sophisticated” device, but the scientific survey was quite serious: He was sweeping the cloth over the shrubs and grass, hoping that “questing” ticks would latch on.
Along the summer trail, ticks dangle from blades of grass, sticking their legs out and waiting for a passing mammal.
“We got one,” Hokit said.
“So that came off of this sedge grass right here,” he said. “Simply pick them off with our fingers. We’ve got a vial that we pop them in.”
Any captured ticks would go back to Hokit’s lab in Helena for identification. Most of them would probably be identified as Rocky Mountain wood ticks.
But Hokit also wanted to find out whether new species are making their way into the state.
As human-driven climate change makes winters shorter, ticks are spending less time hibernating and have more active months when they can hitch rides on animals and people. Sometimes the ticks carry themselves — and diseases — to new parts of the country.
Hokit found deer ticks for the first time in northeastern Montana earlier this year. Deer ticks are infamous for transmitting Lyme disease and can infect people with other pathogens.
Knowing a new species like the deer tick has arrived in Montana or other states is important for doctors.
Neil Ku is an infectious disease specialist at the Billings Clinic in eastern Montana. He said most patients don’t come in right after they get bitten by a tick. They usually show up later, when they start feeling sick from a tick-borne illness.
“Fever, some chills, they may just feel bad, similar to many infections we may encounter throughout the year,” he said.
It’s rare that patients connect a tick bite to those symptoms, and even more rare that they capture and keep the tick that bit them. Sorting out whether someone might have a tick-borne illness can be complicated.
Knowing what kinds of ticks are in the region will help doctors know that they might start encountering patients infected with new diseases after a tick bite, Ku said.
That’s partially why the state is on the hunt for new tick species.
“The more we know about what’s in Montana, the better we can inform our physicians, the better care you can receive,” said Devon Cozart, a zoonotic illness and vector-borne disease epidemiologist with the Montana Department of Public Health and Human Services.
Cozart collects and tests the ticks from field surveys in Montana to see whether they are carrying any pathogens.
Whether a tick can get a human sick depends on the species, but the kind of mammal it feeds on also plays a role.
“Usually it’s a rodent that might be carrying, for example, Rocky Mountain spotted fever,” she said. “So, the tick will feed on that rodent, then will get the pathogen as well.”
Because the prevalence of a particular disease can vary in mammal populations, ticks in one part of the state could be more or less likely to get you sick. That’s also important information for medical providers, Cozart said.
This kind of surveillance and testing isn’t happening in every county or state. A 2023 survey of nearly 500 health departments throughout the country found that roughly a quarter do some kind of tick surveillance.
Not all surveillance efforts are equal, said Chelsea Gridley-Smith, director of environmental health at the National Association of City and County Health Officials.
Field surveys can be expensive. For numerous local and state health departments, tick surveillance relies on a less expensive, more passive approach: Concerned patients, veterinarians, and doctors must collect and send in ticks for identification.
“It does provide a little information about what ticks are actually interacting with people and animals, but it doesn’t get into the weeds of how common ticks are in that area and how often do those ticks carry pathogens,” Gridley-Smith said.
She said more health departments want to start tick surveillance, but getting funding is hard — and might get harder as federal public health grants from agencies like the Centers for Disease Control and Prevention dry up.
Montana receives about $60,000 from a federal grant annually, but the bulk of that funding goes toward mosquito surveillance, which is more intensive and costly. What’s left funds trips into the field to look for ticks.
Hokit said he doesn’t have enough funding for his small team to survey everywhere he would like to in a state as large as Montana. That means he’s unable to monitor emerging populations of deer ticks as closely as he would like.
He found those new deer ticks in two Montana counties, but he doesn’t have enough data to determine whether they have begun reproducing there, establishing a local population.
In the meantime, Hokit uses data on climate and vegetation to make predictions about where deer ticks might thrive in the state. He has his eye on particular areas of western Montana, like the Flathead Valley.
He said that will help him and his team narrow down where to look next so they can let the public know when deer ticks — and the diseases they can carry — arrive.
This article is part of a partnership with NPR and Montana Public Radio
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 Attribution-NoDerivatives 4.0 International License.
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Cabbage vs Okra – Which is Healthier?
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Our Verdict
When comparing cabbage to okra, we picked the okra.
Why?
We love cabbage, but by the numbers, this one wasn’t close:
In terms of macros, okra has more fiber, carbs, and protein, winning in this category.
In the category of vitamins, cabbage has more of vitamins C and K, while okra has more of vitamins A, B1, B2, B3, B5, B6, B7, B9, and E, winning its second round easily.
Looking at minerals, cabbage is not higher in any minerals (unless we count sodium, in which case yes, it’s higher in sodium), while okra is higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, sweeping this category completely.
In other considerations, okra has more polyphenols, so that’s another victory for okra.
Adding up the sections makes for an overwhelming overall win for okra, but by all means do enjoy either or both, as cabbage is great too—it just doesn’t look it when standing next to okra!
Want to learn more?
You might like:
21 Most Beneficial Polyphenols & What Foods Have Them
Enjoy!
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Stiff In The Morning? Here’s Why (It’s Avoidable!)
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Mobility coach Marina Sarenac shows us how to get things moving better:
Bringing your body to life
…and bringing life to your body!
By this we mean: chances are, your body feels stiff because it adapts to how you live—which for many people means long hours sitting—and generally isn’t an adverse effect of how hard you train. Mobility training resets your joints, improves how you move, and makes workouts and daily tasks feel smoother. This is because stiffness is mostly a matter of reduced range of motion.
So, how to correct that? Here are a couple of ways of improving things for each of the most common “this body area is stiff” contenders:
Ankles:
- Kettlebell ankle mobilization: from a lunge, push your knee forwards over your toes while keeping your heel down to open your ankle joint.
- Barbell calf stretch: place a bar across your calves, and sit on your heels to release deep tension.
Hamstrings:
- Single-leg hamstring good morning: hinge from your hips with dumbbells at your sides, moving slowly to build control throughout your range.
- Jefferson curl: hold a dumbbell and roll your spine down slowly for strength through length.
Groin:
- Half frog get-up: load your adductors while keeping your extended-leg toes pointed up.
- Standing single-leg pancake: keep your chest up, reach towards your foot with a dumbbell, and (as she puts it) wake up your groin.
Hips:
- Banded seated figure four: use a band to open your hip capsule and give your glutes and lower back space.
- Couch stretch: keep your chest tall and your glutes tight to undo hours of sitting; remove dumbbells if needed.
Shoulders:
- Band pass-throughs: use a light band, keep your ribs down, and retrain your shoulders to move in a full circle.
- Plate shoulder rotations: keep your core engaged and move smoothly for stable, controlled shoulders.
You don’t have to do all of these, of course, though it’s great if you do! Most important is to do the ones that are most relevant to you, your body, and your lifestyle.
Writer’s example: I spend a lot of time at my desk, but it’s a standing desk and I habitually stand on one leg (I’m trying to correct this a little by consciously standing on my left leg more, since otherwise I unconsciously tend to favor standing on my right leg, so I need to balance it out). This might sound like a strange habit to you, but it’s just one more way all our bodies and lifestyles are unique. But! This means that for me, ankle mobility issues aren’t really a thing, my lower body is very strong, etc. However, my vice is that sometimes I lean in to the screen when reading things, not because of any problem with my eyesight, but just, “I am leaning in and reading interesting paper that has fully absorbed my interest such that I forget my posture”. As a result, sometimes my neck posture isn’t ideal, and if I’m leaning on my desk, my shoulders can have a lot of unbalanced tension (especially because I’m probably on one leg, which means leaning with a shoulder becomes the other support, if I’m just reading instead of writing—for writing, my posture is perfect, because my ergonomic keyboard position demands it, but reading is a wildcard). So for me, shoulder stretches can be important.
How about for you?
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Want to learn more?
You might also like:
The Most Underrated Hip Mobility Exercise (Not Stretching)
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