Revealed: The Soviet Secret Recipe For Success That The CIA Admits Put The US To Shame

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Today’s edition of 10almonds brings you a blast from the past with a modern twist: an ancient Russian peasant food that became a Soviet staple, and today, is almost unknown in the West.

Before we get to that, let’s take a sneaky look at this declassified CIA memorandum from near the end of the Cold War:

(Click here to see a bigger version)

The take-away here is:

  • Americans were eating 2–3 times more meat than Soviets
  • Soviets were eating nearly double the amount of grain products and potatoes

…and both of these statistics meant that nutritionally speaking, the Soviets were doing better.

Americans also consumed more sugar and fats, which again, wasn’t the best dietary option.

But was the American diet tastier? Depends on whom you ask.

Which brings us to a literal recipe we’re going to be sharing with you today:

It’s not well-known in the West, but in Russia, it’s a famous national comfort food, a bastion of health and nutrition, and it rose to popularity because it was not only cheap and nutritious, but also, you could eat it for days without getting sick of it. And it could be easily frozen for reheating later without losing any of its appeal—it’d still be just as good.

In Russia there are sayings about it:

Щи да каша — пища наша (Shchi da kasha — pishcha nasha)

Shchi and buckwheat are what we eat

Top tip: buckwheat makes an excellent (and naturally sweet) alternative to porridge oats if prepared the same way!

Где щи, там и нас ищи (Gdye shchi, tam i nas ishchi)

Where there’s shchi, us you’ll see

Голь голью, а луковка во щах есть (Gol’ gol’yu, a lukovka vo shchakh yest’)

I’m stark naked, but there’s shchi with onions

There’s a very strong sentiment in Russia that really, all you need is shchi (shchi, shchi… shchi is all you need )

But what, you may ask, is shchi?

Our culinary cultural ambassador Nastja is here to offer her tried-and-tested recipe for…

…Russian cabbage soup (yes, really—bear with us now, and you can thank us later)

There are a lot of recipes for shchi (see for yourself what the Russian version of Lifehacker recommends), and we’ll be offering our favorite…

Nastja’s Nutritious and Delicious Homemade Shchi

Hi, Nastja here! I’m going to share with you my shchi recipe that is:

  • Cheap
  • So tasty
  • Super nutritious*
  • Vegan
  • Gluten Free

You will also need:

  • A cabbage (I use sweetheart, but any white cabbage will do)
  • 1 cup (250g) red lentils (other kinds of lentils will work too)
  • ½ lb or so (250–300g) tomatoes (I use baby plum tomatoes, but any kind will do)
  • ½ lb or so (250–300g) mushrooms (the edible kind)
  • An onion (I use a brown onion; any kind will do)
  • Salt, pepper, rosemary, thyme, parsley, cumin
  • Marmite or similar yeast extract (do you hate it? Me too. Trust me, it’ll be fine, you’ll love it. Omit if you’re a coward.)
  • A little oil for sautéing (I use sunflower, but canola is fine, as is soy oil. Do not use olive oil or coconut oil, because the taste is too strong and the flashpoint too low)

First, what the French call mise-en-place, the prep work:

  1. Chop the cabbage into small strips, ⅛–¼ inch x 1 inch is a good guideline, but you can’t really go wrong unless you go to extremes
  2. Chop the tomatoes. If you’re using baby plum tomatoes (or cherry tomatoes), cut them in half. If using larger tomatoes, cut them into eighths (halve them, halve the halves, then halve the quarters)
  3. Chop the mushrooms. If using button mushrooms, half them. If using larger mushrooms, quarter them.
  4. Chop the onion finely.
  5. Gather the following kitchenware: A big pan (stock pot or similar), a sauté pan (a big wok or frying pan will do), a small frying pan (here a wok will not do), and a saucepan (a rice cook will also do)

Now, for actual cooking:

  1. Cook the red lentils until soft (I use a rice cooker, but a saucepan is fine) and set aside
  2. Sauté the cabbage, put it in the big pot (not yet on the heat!)
  3. Fry the mushrooms, put them in the big pot (still not yet on the heat!)

When you’ve done this a few times and/or if you’re feeling confident, you can do the above simultaneously to save time

  1. Blend the lentils into the water you cooked them in, and then add to the big pot.
  2. Turn the heat on low, and if necessary, add more water to make it into a rich soup
  3. Add the seasonings to taste, except the parsley. Go easy on the cumin, be generous with the rosemary and thyme, let your heart guide you with the salt and pepper.
  4. When it comes to the yeast extract: add about one teaspoon and stir it into the pot. Even if you don’t like Marmite, it barely changes the flavour (makes it slightly richer) and adds a healthy dose of vitamin B12.

We did not forget the tomatoes and the onion:

  1. Caramelize the onion (keep an eye on the big pot) and set it aside
  2. Fry the tomatoes and add them to the big pot

Last but definitely not least:

  1. Serve!
  2. The caramelized onion is a garnish, so put a little on top of each bowl of shchi
  3. The parsley is also a garnish, just add a little

Any shchi you don’t eat today will keep in the fridge for several days, or in the freezer for much longer.

*That nutritious goodness I talked about? Check it out:

  • Lentils are high in protein and iron
  • Cabbage is high in vitamin C and calcium
  • Mushrooms are high in magnesium
  • Tomatoes are good against inflammation
  • Black pepper has a host of health benefits
  • Yeast extract contains vitamin B12

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  • Putting a Halt to Feeling Lost, Anxious, Stressed & Unhappy

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    Starting From the Middle

    Today’s video (below) dives straight into the heart of the issue, examining the victim mindset, with Dr. Gabor Maté immediately, and quite vulnerably, sharing his personal experiences conquering feelings of despair and anxiety.

    As one of the comments on the video says, Dr. Maté is a “person who teaches about something because they experience it themselves”. And it shows through his approach.

    With raw honesty, Dr. Maté empathizes with those grappling with inner turmoil, offering hope by emphasizing the power of healing in the present moment.

    What is His Method?

    Explained simply, Dr. Maté urges individuals to seek trauma-informed care and therapies that address underlying wounds; he emphasizes the pitfalls of relying solely on medication, and instead highlights the idea that triggers can be seen as opportunities for self-reflection and growth. He urges individuals to approach their triggers with compassionate curiosity rather than self-judgment.

    In short, Dr Maté’s empathetic approach immediately calms the viewer, whilst providing knowledge crucial to self-improvement.

    Let this video act as a reminder that we should take our mental health as seriously as our general health.

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  • How To Kill Laziness

    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.

    Laziness Is A Scooby-Doo Villain.

    Which means: to tackle it requires doing a Scooby-Doo unmasking.

    You know, when the mystery-solving gang has the “ghost” or “monster” tied to a chair, and they pull the mask off, to reveal that there was no ghost etc, and in fact it was a real estate scammer or somesuch.

    Social psychologist Dr. Devon Price wrote about this (not with that metaphor though) in a book we haven’t reviewed yet, but will one of these days:

    Laziness Does Not Exist – by Dr. Devon Price (book)

    In the meantime, and perhaps more accessibly, he gave a very abridged summary for Medium:

    Medium | Laziness Does Not Exist… But unseen barriers do (11mins read)

    Speaking of barriers, Medium added a paywall to that (the author did not, in fact, arrange the paywall as Medium claim), so in case you don’t have an account, he kindly made the article free on its own website, here:

    Devon Price | Laziness Does Not Exist… But unseen barriers do (same article; no paywall)

    He details problems that people get into (ranging from missed deadlines to homelessness), that are easily chalked up to laziness, but in fact, these people are not lazily choosing to suffer, and are usually instead suffering from all manner of unchosen things, ranging from…

    • imposter syndrome / performance anxiety,
    • perfectionism (which can overlap a lot with the above),
    • social anxiety and/or depression (these also can overlap for some people),
    • executive dysfunction in the brain, and/or
    • just plain weathering “the slings and arrows of outrageous fortune [and] the heartache and the thousand natural shocks that flesh is heir to”, to borrow from Shakespeare, in ways that aren’t always obviously connected—these things can be great or small, it could be a terminal diagnosis of some terrible disease, or it could be a car breakdown, but the ripples spread.

    And nor are you, dear reader, choosing to suffer (even if sometimes it appears otherwise)

    Unless you’re actually a masochist, at least, in which case, you do you. But for most of us, what can look like laziness or “doing it to oneself” is usually a case of just having one or more of the above-mentioned conditions in place.

    Which means…

    That grace we just remembered above to give to other people?

    Yep, we should give that to ourselves too.

    Not as a free pass, but in the same way we (hopefully) would with someone else, and ask: is there some problem I haven’t considered, and is there something that would make this easier?

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  • Here’s the latest you need to know about bird flu

    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.

    What you need to know

    • Although bird flu continues to spread in wild birds, livestock, and humans, the risk to the public remains low.
    • The majority of U.S. bird flu cases have been reported in farm workers who had direct contact with infected birds and cattle. Health officials are working to monitor the spread of the virus and improve protections for those most at risk.
    • Recent data suggests that mutations in bird flu viruses could make them more dangerous to humans and potentially increase the risk of a pandemic.
    • On January 6, Louisiana health officials confirmed the first U.S. death from bird flu.

    Throughout 2024, dozens of human cases of H5N1 bird flu were detected as the virus spreads rapidly in livestock. The current risk to humans is low but not nonexistent. Here’s everything you need to know about the current status and future outlook of H5 bird flu in the United States.

    Current U.S. bird flu status (as of January 6, 2025)

    As of January 6, 66 human bird flu cases have been reported in eight states. Over half of all cases are in California. The state’s governor declared a state of emergency as a “proactive” action against bird flu on December 18. 

    On January 6, the Louisiana Department of Health reported the first U.S. bird flu death. The patient, a man over age 65, was previously confirmed to be the first severe bird flu case in the U.S. and the first case linked to backyard flocks. The department emphasized that the risk to the public is low and that no new cases or evidence of human transmission have been detected in the state.

    All but two human bird flu cases this year were in farm workers who were exposed to infected livestock. The exposure source of the remaining cases—one in California and one in Missouri—is unknown. 

    The CDC reported on November 22 that a child in California tested positive for bird flu, the first known pediatric bird flu case in the U.S. However, it is unclear how the child contracted the virus, as they had no known contact with infected animals. 

    To date, there have been no reports of human transmission of bird flu during the current outbreak. Additionally, most human cases have not been severe, and no deaths have been reported. For these reasons, experts are confident that the bird flu risk to humans remains low. 

    “In the short term, there is very little threat,” Dr. Scott Roberts, an infectious diseases specialist with Yale Medicine said. “The risk for the general public is so low,” he emphasized to Yale Medicine.

    How the U.S. is monitoring bird flu 

    The CDC continues to monitor the circulation of bird flu in humans as part of its year-round flu monitoring. The agency is also working to improve protections for farm workers, who are at the highest risk of contracting bird flu.

    In November 2024, the CDC also announced expanded actions and updated guidance for farm workers, including improved access to and training for using personal protective equipment (such as N95 face masks), more rigorous testing procedures, and increased outreach. These updates followed a CDC report finding that 7 percent of participating dairy workers had signs of a recent bird flu infection. A second CDC study, also released in November, found inadequate use of personal protective equipment among dairy workers on farms with bird flu outbreaks. 

    After the H5N1 virus was found in raw milk being sold in California, the U.S. Department of Agriculture announced on December 6 that unpasteurized milk must be tested for bird flu. The USDA order also requires dairy farms with positive bird flu cases to cooperate with health officials in disease surveillance. 

    Is a bird flu pandemic possible?

    In early November, a Canadian teen was hospitalized with bird flu caused by a virus that’s closely related to the H5N1 virus circulating in the U.S. The case has troubled experts for a few reasons. 

    First, it is Canada’s first human bird flu case where the patient was not infected while traveling, and the source of exposure is unknown. Second, the teen experienced severe symptoms and developed a lung infection requiring critical care, raising concern that bird flu infections may be more severe in younger people. 

    The final and biggest concern about the case is that genetic analysis revealed several changes in the virus’s DNA sequence, called mutations, that could potentially make the virus better able to infect humans. Researchers say that two of those mutations could make it easier for the virus to infect humans, and another one may make it easier for the virus to replicate after infecting a human. However, it’s unclear if the changes occurred before or after the teen was infected.

    Scott Hensley, a professor of microbiology at the University of Pennsylvania, told Nature that “this should serve as a warning: this virus has the capacity to switch very quickly into a form that can cause severe disease.”

    Notably, even in this more severe case, there is still no evidence of human transmission, which is necessary for a potential bird flu pandemic. However, the case underscores the risk of new and potentially dangerous mutations emerging as the H5N1 virus continues to spread and multiply. 

    A study published in Science on December 5 found that a genetic change on a protein on the surface of the virus could make it easier for the virus to attach to and infect human cells. But none of the mutations observed in the Canadian case are those identified in the study. 

    Importantly, the researchers stressed that the ability of the virus to attach to a specific part of human cells “is not the only [factor] required for human-to-human transmission of influenza viruses.” 

    How to stay safe

    Most people are not at high risk of being exposed to bird flu. The virus is spreading between animals and from animals to humans through direct contact. The CDC recommends avoiding the consumption of raw milk products and direct contact with wild birds and potentially infected livestock. 

    “Pasteurization kills the bird flu virus and other harmful germs that can be found in raw milk,” says a November 24 California Department of Public Health press release. “CDPH advises consumers not to drink raw milk or eat raw milk products due to the risk of foodborne illnesses.”

    Additionally, although the annual flu shot does not protect against bird flu, getting vaccinated helps prevent infection with seasonal flu and bird flu at the same time. In very rare instances, getting infected by two influenza viruses at the same time can result in a combination of genetic material that produces a new virus. 

    This phenomenon, known as antigenic shift, triggered the 2009 swine flu pandemic.

    Learn more about how to protect yourself and your loved ones against bird flu.

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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    When it comes to adults and autism, there are two kinds of person in the popular view: those who resemble the Rain Man, and those who are making it up. But, it’s not so, as Paul Micallef explains:

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  • What you need to know about H5N1 bird flu

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    On May 30, the Centers for Disease Control and Prevention reported that a Michigan dairy worker tested positive for H5N1 bird flu. It was the fourth person to test positive for H5N1 in the United States, following another recent case in Michigan, an April case in Texas, and an initial case in Colorado in 2022

    H5N1 bird flu has been spreading among bird species in the U.S. since 2021, killing millions of wild birds and poultry. In late March 2024, H5N1 bird flu was found in cows for the first time, causing an outbreak in dairy cows across several states. 

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    This bird flu strain has shown to not only make wild mammals, including marine mammals and bears, very sick but to also cause high rates of death among species, says Jane Sykes, professor of small animal medicine at the University of California, Davis, School of Veterinary Medicine. 

    “And now that it has been found in cattle, [it] raises particular concern for spread to all the animal species, including people,” adds Sykes.

    Even though the risk for human infection is low and there has never been human-to-human transmission of H5N1, there are several actions you can take to stay protected. Read on to learn more about H5N1 bird flu and the current outbreak. 

    What is H5N1? 

    H5N1 is a type of influenza virus that most commonly affects birds, causing them severe respiratory illness and death. 

    The H5N1 strain first emerged in China in the 1990s, and it has continued to spread around the world since then. In 1997, the virus spread from animals to humans in Hong Kong for the first time, infecting 18 people, six of whom died. 

    Since 2020, the H5N1 strain has caused “an unprecedented number of deaths in wild birds and poultry in many countries,” according to the World Health Organization

    Even though bird flu is rare in humans, an H5N1 infection can cause mild to severe illness and can be fatal in some cases. It can cause eye infection, upper respiratory symptoms, and pneumonia. 

    What do we know about the 2024 human cases of H5N1 in the U.S.?

    The Michigan worker who tested positive for H5N1 in late May is a dairy worker who was exposed to infected livestock. They were the first to experience respiratory symptoms—including a cough without a fever—during the current outbreak. They were given an antiviral and the CDC says their symptoms are resolving.

    The Michigan farm worker who tested positive earlier in May only experienced eye-related symptoms and has already recovered. And the dairy worker who tested positive for the virus in Texas in April only experienced eye redness as well, was treated with an antiviral medication for the flu, and is recovering. 

    Is H5N1 bird flu in the milk we consume?

    The Food and Drug Administration has found traces of H5N1 bird flu virus in raw or unpasteurized milk. However, pasteurized milk is safe to drink. 

    Pasteurization, the process of heating milk to high temperatures to kill harmful bacteria (which the majority of commercially sold milk goes through), deactivates the virus. In 20 percent of pasteurized milk samples, the FDA found small, inactive (not live nor infectious) traces of the virus, but these fragments do not make pasteurized milk dangerous.

    In a recent Infectious Diseases Society of America briefing, Dr. Maximo Brito, a professor at the University of Illinois College of Medicine, said that it’s important for people to avoid “drinking unpasteurized or raw milk [because] there are other diseases, not only influenza, that could be transmitted by drinking unpasteurized milk.” 

    What can I do to prevent bird flu?

    While the risk of H5N1 infection in humans is low, people with exposure to infected animals (like farmworkers) are most at risk. But there are several actions you can take to stay protected. 

    One of the most important things, according to Sykes, is taking the usual precautions we’ve taken with COVID-19 and other respiratory viruses, including frequent handwashing, especially before eating. 

    “Handwashing and mask-wearing [are important], just as we learned from the pandemic,” Sykes adds. “And it’s not wearing a mask at all times, but thinking about high-risk situations, like when you’re indoors in a crowded environment, where transmission of respiratory viruses is much more likely to occur.” 

    There are other steps you can take to prevent H5N1, according to the CDC:

    • Avoid direct contact with sick or dead animals, including wild birds and poultry.
    • Don’t touch surfaces that may have been contaminated with animal poop, saliva, or mucus. 
    • Cook poultry and eggs to an internal temperature of 165 degrees Fahrenheit to kill any bacteria or virus, including H5N1. Generally, avoid eating undercooked food. 
    • Avoid consuming unpasteurized or raw milk or products like cheeses made with raw milk. 
    • Avoid eating uncooked or undercooked food.
    • Poultry and livestock farmers and workers and bird flock owners should wear masks and other personal protective equipment “when in direct or close physical contact with sick birds, livestock, or other animals; carcasses; feces; litter; raw milk; or surfaces and water that might be contaminated with animal excretions from potentially or confirmed infected birds, livestock, or other animals.” (The CDC has more recommendations for this population here.)

    Is there a vaccine for H5N1?

    The CDC said there are two candidate H5N1 vaccines ready to be made and distributed in case the virus starts to spread from person to person, and the country is now moving forward with plans to produce millions of vaccine doses.

    The FDA has approved several bird flu vaccines since 2007. The U.S. has flu vaccines in stockpile through the National Pre-Pandemic Influenza Vaccine Stockpile program, which allows for quick response as strains of the flu virus evolve.  

    Could this outbreak become a pandemic?

    Scientists and researchers are concerned about the possibility of H5N1 spreading among people and causing a pandemic. “Right now, the risk is low, but as time goes on, the potential for mutation to cause widespread human infection increases,” says Sykes. 

    “I think this virus jumping into cows has shown the urgency to keep tracking [H5N1] a lot more closely now,” Peter Halfmann, research associate professor at the University of Wisconsin-Madison’s Influenza Research Institute tells PGN. “We have our eyes on surveillance now. … We’re keeping a much closer eye, so it’s not going to take us by surprise.”

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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