Sesame Chocolate Fudge

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If you’d like a sweet treat without skyrocketing your blood sugars with, well, rocket fuel… Today’s recipe can help you enjoy a taste of decadence that’s not bad for your blood sugars, and good for your heart and brain.

You will need

  • ½ cup sesame seeds
  • ¼ cup cocoa powder
  • 3 tbsp maple syrup
  • 1 tbsp coconut oil (plus a little extra for the pan)

Method

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

1) Lightly toast the sesame seeds in a pan until golden brown. Remove from the heat and allow to cool.

2) Put them in a food processor, and blend on full speed until they start to form a dough-like mixture. This may take a few minutes, so be patient. We recommend doing it in 30-second sessions with a 30-second rest between them, to avoiding overheating the motor.

3) Add the rest of the ingredients and blend to combine thoroughly—this should go easily now and only take 10 seconds or so, but judge it by eye.

4) Grease an 8″ square baking tin with a little coconut oil, and add the mixture, patting it down to fill the tin, making sure it is well-compressed.

5) Allow to chill in the fridge for 6 hours, until firm.

6) Turn the fudge out onto a chopping board, and cut into the size squares you want. Serve, or store in the fridge until ready to serve.

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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  • Starfruit vs Soursop – Which is Healthier?

    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.

    Our Verdict

    When comparing starfruit to soursop, we picked the soursop.

    Why?

    First, by starfruit, we also mean carambola, which is a different name for the same fruit, and by soursop we also mean graviola/guyabano/guanábana, which are different namers for the same fruit. Now, as for their health qualities:

    In terms of macros, the soursop has more carbs and fiber, the ratio of which also give it the lower glycemic index. So, a win for soursop here.

    When it comes to vitamins, starfruit has more of vitamins A, B5, C, and E, while soursop has more of vitamins B1, B2, B3, B6, B7, B9, and K. Another win for soursop.

    In the category of minerals, starfruit has slightly more copper, manganese, and zinc, while soursop has much more calcium, iron, magnesium, phosphorus, and potassium. One more win for soursop!

    Adding up the sections makes for a clear and overwhelming win for soursop, but let’s address to quick safety considerations while we’re here:

    1. Soursop extract has been claimed to be an effective cancer treatment. It isn’t. There is no evidence for this at all; just one unscrupulous company that spread the claims.
    2. Soursop contains annonacin, a neurotoxin. That sounds scary, but much like with apple seeds and cyanide, the quantities you’d have to consume to suffer ill effects are absurd. Remember how capsaicin (as found in hot peppers) is also a neurotoxin, too and has many health benefits. Humans have a long and happy tradition of enjoying things that are toxic at high doses, but in small doses are neutral or even beneficial. Pretty much all things we can consume (including oxygen, and water) are toxic at sufficient doses.

    In short, both of these fruits are fine and good, neither will treat cancer, but both will help to keep you in good health. As for nutritional density, the soursop wins in every category.

    Want to learn more?

    You might like to read:

    Top 8 Fruits That Prevent & Kill Cancer ← soursop has no special cancer treatment properties, but actual evidence shows these fruits are beneficial (being good as a preventative, and also definitely a worthy adjunct to—but not a replacement for—mainstream anticancer therapies if you have cancer).

    Take care!

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  • Apple Cider Vinegar vs Balsamic Vinegar – Which is Healthier?

    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.

    Our Verdict

    When comparing apple cider vinegar to balsamic vinegar, we picked the apple cider vinegar.

    Why?

    It’s close! And it’s a simple one today and they’re both great. Taking either for blood-sugar-balancing benefits is fine, as it’s the acidity that has this effect. But:

    • Of the two, balsamic vinegar is the one more likely to contain more sugars, especially if it’s been treated in any fashion, and not by you, e.g. made into a glaze or even a reduction (the latter has no need to add sugar, but sometimes companies do because it is cheaper—so we recommend making your own balsamic vinegar reduction at home)
    • Of the two, apple cider vinegar is the one more likely to contain “the mother”, that is to say, the part with extra probiotic benefits (but if the vinegar has been filtered, it won’t have this—it’s just more common to be able to find unfiltered apple cider vinegar, since it has more popular attention for its health benefits than balsamic vinegar does)

    So, two wins for apple cider vinegar there.

    Want to learn more?

    You might like to read:

    Take care!

    Share This Post

  • Edamame vs Brussels Sprouts – Which is Healthier?

    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.

    Our Verdict

    When comparing edamame to Brussels sprouts, we picked the edamame.

    Why?

    We were curious to see if something could unseat Brussels sprouts from the vegetable throne!

    In terms of macros, edamame have more than 3x the protein and and nearly 50% more fiber, for the same amount of carbs. An easy win for edamame.

    In the category of vitamins, edamame have more of vitamins B1, B2, B3, B5, B9, and choline, while Brussels sprouts have more of vitamins A, B6, C, E, and K, meaning a marginal 6:5 win for edamame this time.

    When it comes to minerals, things are quite one-sided: edamame have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while Brussels sprouts have more selenium. Another easy win for edamame!

    Adding up the sections makes it clear that edamame win the day, but of course, by all means, enjoy either or both; diversity is good!

    Want to learn more?

    You might like to read:

    What Do The Different Kinds Of Fiber Do? 30 Foods That Rank Highest

    Enjoy!

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  • I Will Make You Passionate About Exercise – by Bevan Eyles

    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 this isn’t: a “just do it!” motivational pep-talk.

    What this is:a compassionate and thoughtful approach to help non-exercisers become regular exercisers, by looking at the real life factors of what holds people back (learning from his own early failures as a coach, by paying attention now to things he inadvertently neglected back then), both in the material/practical and in the psychological/emotional.

    Further, he gives a 10-step method, for those who would like to be walked through it by the hand, making the transition to exercising regularly (and as a leisure habit, rather than as a chore) as frictionless as possible.

    The style is friendly and energetic, and very easy-reading throughout.

    Bottom line: if you are someone who finds exercising to be a chore, this book can definitely help you “get from here to there” in terms of finding joy in it, and finding exercise even easier than not exercising. Yes, really.

    Click here to check out I Will Make You Passionate About Exercise, and get passionate about exercise!

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  • The Ultimate Booster

    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.

    Winning The Biological Arms Race

    The human immune system (and indeed, other immune systems, but we are all humans here, after all) is in a constant state of war with pathogens, and that war is a constant biological arms race:

    • We improve our defenses and destroy the attackers; the 1% of pathogens that survived now “know” how to counter that trick.
    • The pathogens wreak havoc in our systems; the n% of us that survive now have immune systems that “know” how to counter that trick.

    Vaccines are a mighty tool in our favor here, because they’re the technology that stops our n% from also being a very low number.

    With vaccines, we can effectively pass on established defenses onto the population at large, as this cute video explains very well and very simply in 57 seconds:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    The problem with vaccines

    The problem is that this accelerates the arms race. It’s like a chess game where we are able to respond to every move quickly (which is good for us), and/but this means passing the move over to our opponent sooner.

    That problem’s hard to avoid, because the alternative has always been “let people die in much larger numbers”.

    Traditional vs mRNA vaccines

    A quick refresher before we continue to the big news of the day:

    • Traditional vaccines use a disabled version of a pathogen to trigger an immune response that will teach the body to recognize the pathogen ready for when the full version shows up
    • mRNA vaccines use a custom-made bit of genetic information to tell the body to make its own harmless fake pathogen and then respond to the harmless fake pathogen it made.

    Note: this happens independently of the host’s DNA, so no, it does not change your DNA

    See also: The Truth About Vaccines

    Here’s a more detailed explainer (with a helpful diagram) using the COVID mRNA vaccine as an example:

    Genome.gov | How does an mRNA vaccine work?

    However, this still leaves us “chasing strains”, because as the pathogen (in this case, a virus) adapts, the vaccine has to be updated too, hence all the boosters.

    This is a lot like a security update for your computer’s antivirus software. They’re annoying, but they do an important job.

    No more “chasing strains”

    The press conference soundbite on this sums it up well:

    ❝Scientists at UC Riverside have demonstrated a new, RNA-based vaccine strategy that is effective against any strain of a virus and can be used safely even by babies or the immunocompromised.❞

    ~ Jules Bernstein

    Read in full: Vaccine breakthrough means no more chasing strains

    You may be wondering: what makes this one effective against any strain?

    ❝What I want to emphasize about this vaccine strategy is that it is broad.

    It is broadly applicable to any number of viruses, broadly effective against any variant of a virus, and safe for a broad spectrum of people. This could be the universal vaccine that we have been looking for.

    Viruses may mutate in regions not targeted by traditional vaccines. However, we are targeting their whole genome with thousands of small RNAs. They cannot escape this.❞

    ~ Dr. Rong Hai

    Importantly, this means it can be applied not just to one disease, let alone just one strain of COVID. Rather, it can be used for a wide variety of viruses that have similar viral functions—COVID / SARS in general, including influenza, and even viruses such as dengue.

    How it does this: the above article explains in more detail, but in few words: it targets tiny strings of the genome that are present in all strains of the virus.

    Illustrative example: if you wanted to block 10almonds (please don’t), you could block our email address.

    But if we were malicious (we’re not) we could be sneaky and change it, so you’d have to block the new one, and the cycle repeats.

    But if you were block all emails containing the tiny string of characters “10almonds”, changing our email address would no longer penetrate your defenses.

    Now imagine also blocking strings such as “One-Minute Book Review” and “Today’s almonds have been activated by” and other strings we use in every email.

    Now multiply this by thousands of strings (because genomes are much larger than our little newsletter), and you see its effectiveness!

    Great! How can I get this?

    It’s still in the testing stages for now; this is “breaking news” science, after all.

    The study itself

    …is paywalled for now, sadly, but if you happen to have institutional access, here it is:

    Live-attenuated virus vaccine defective in RNAi suppression induces rapid protection in neonatal and adult mice lacking mature B and T cells

    Take care!

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  • LGBTQ+ People Relive Old Traumas as They Age on Their Own

    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.

    Bill Hall, 71, has been fighting for his life for 38 years. These days, he’s feeling worn out.

    Hall contracted HIV, the virus that can cause AIDS, in 1986. Since then, he’s battled depression, heart disease, diabetes, non-Hodgkin lymphoma, kidney cancer, and prostate cancer. This past year, Hall has been hospitalized five times with dangerous infections and life-threatening internal bleeding.

    But that’s only part of what Hall, a gay man, has dealt with. Hall was born into the Tlingit tribe in a small fishing village in Alaska. He was separated from his family at age 9 and sent to a government boarding school. There, he told me, he endured years of bullying and sexual abuse that “killed my spirit.”

    Because of the trauma, Hall said, he’s never been able to form an intimate relationship. He contracted HIV from anonymous sex at bath houses he used to visit. He lives alone in Seattle and has been on his own throughout his adult life.

    “It’s really difficult to maintain a positive attitude when you’re going through so much,” said Hall, who works with Native American community organizations. “You become mentally exhausted.”

    It’s a sentiment shared by many older LGBTQ+ adults — most of whom, like Hall, are trying to manage on their own.

    Of the 3 million Americans over age 50 who identify as gay, bisexual, or transgender, about twice as many are single and living alone when compared with their heterosexual counterparts, according to the National Resource Center on LGBTQ+ Aging.

    This slice of the older population is expanding rapidly. By 2030, the number of LGBTQ+ seniors is expected to double. Many won’t have partners and most won’t have children or grandchildren to help care for them, AARP research indicates.

    They face a daunting array of problems, including higher-than-usual rates of anxiety and depression, chronic stress, disability, and chronic illnesses such as heart disease, according to numerous research studies. High rates of smoking, alcohol use, and drug use — all ways people try to cope with stress — contribute to poor health.

    Keep in mind, this generation grew up at a time when every state outlawed same-sex relations and when the American Psychiatric Association identified homosexuality as a psychiatric disorder. Many were rejected by their families and their churches when they came out. Then, they endured the horrifying impact of the AIDS crisis.

    “Dozens of people were dying every day,” Hall said. “Your life becomes going to support groups, going to visit friends in the hospital, going to funerals.”

    It’s no wonder that LGBTQ+ seniors often withdraw socially and experience isolation more commonly than other older adults. “There was too much grief, too much anger, too much trauma — too many people were dying,” said Vincent Crisostomo, director of aging services for the San Francisco AIDS Foundation. “It was just too much to bear.”

    In an AARP survey of 2,200 LGBTQ+ adults 45 or older this year, 48% said they felt isolated from others and 45% reported lacking companionship. Almost 80% reported being concerned about having adequate social support as they grow older.

    Embracing aging isn’t easy for anyone, but it can be especially difficult for LGBTQ+ seniors who are long-term HIV survivors like Hall.

    Related Links

    Of 1.2 million people living with HIV in the United States, about half are over age 50. By 2030, that’s estimated to rise to 70%.

    Christopher Christensen, 72, of Palm Springs, California, has been HIV-positive since May 1981 and is deeply involved with local organizations serving HIV survivors. “A lot of people living with HIV never thought they’d grow old — or planned for it — because they thought they would die quickly,” Christensen said.

    Jeff Berry is executive director of the Reunion Project, an alliance of long-term HIV survivors. “Here people are who survived the AIDS epidemic, and all these years later their health issues are getting worse and they’re losing their peers again,” Berry said. “And it’s triggering this post-traumatic stress that’s been underlying for many, many years. Yes, it’s part of getting older. But it’s very, very hard.”

    Being on their own, without people who understand how the past is informing current challenges, can magnify those difficulties.

    “Not having access to supports and services that are both LGBTQ-friendly and age-friendly is a real hardship for many,” said Christina DaCosta, chief experience officer at SAGE, the nation’s largest and oldest organization for older LGBTQ+ adults.

    Diedra Nottingham, a 74-year-old gay woman, lives alone in a one-bedroom apartment in Stonewall House, an LGBTQ+-friendly elder housing complex in New York City. “I just don’t trust people,“ she said. “And I don’t want to get hurt, either, by the way people attack gay people.”

    When I first spoke to Nottingham in 2022, she described a post-traumatic-stress-type reaction to so many people dying of covid-19 and the fear of becoming infected. This was a common reaction among older people who are gay, bisexual, or transgender and who bear psychological scars from the AIDS epidemic.

    Nottingham was kicked out of her house by her mother at age 14 and spent the next four years on the streets. The only sibling she talks with regularly lives across the country in Seattle. Four partners whom she’d remained close with died in short order in 1999 and 2000, and her last partner passed away in 2003.

    When I talked to her in September, Nottingham said she was benefiting from weekly therapy sessions and time spent with a volunteer “friendly visitor” arranged by SAGE. Yet she acknowledged: “I don’t like being by myself all the time the way I am. I’m lonely.”

    Donald Bell, a 74-year-old gay Black man who is co-chair of the Illinois Commission on LGBTQ Aging, lives alone in a studio apartment in subsidized LGBTQ+-friendly senior housing in Chicago. He spent 30 years caring for two elderly parents who had serious health issues, while he was also a single father, raising two sons he adopted from a niece.

    Bell has very little money, he said, because he left work as a higher-education administrator to care for his parents. “The cost of health care bankrupted us,” he said. (According to SAGE, one-third of older LGBTQ+ adults live at or below 200% of the federal poverty level.) He has hypertension, diabetes, heart disease, and nerve damage in his feet. These days, he walks with a cane.

    To his great regret, Bell told me, he’s never had a long-term relationship. But he has several good friends in his building and in the city.

    “Of course I experience loneliness,” Bell said when we spoke in June. “But the fact that I am a Black man who has lived to 74, that I have not been destroyed, that I have the sanctity of my own life and my own person is a victory and something for which I am grateful.”

    Now he wants to be a model to younger gay men and accept aging rather than feeling stuck in the past. “My past is over,” Bell said, “and I must move on.”

    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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