Superfood Baked Apples

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Superfoods, and super-tasty. This is a healthy twist on a classic; your blood sugars will thank you for choosing this tasty sweet delight. It’s also packed with nutrients!

You will need

  • 2 large firm baking apples, cored but not peeled
  • 1/2 cup chopped walnuts
  • 3 tbsp goji berries, rehydrated (soak them in warm water for 10–15minutes and drain)
  • 1 tbsp honey, or maple syrup, per your preference (this writer is also a fan of aged balsamic vinegar for its strong flavor and much milder sweetness. If you don’t like things to be too sweet, this is the option for you)
  • 2 tsp ground sweet cinnamon
  • 1 tsp ground ginger

Method

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

1) Preheat the oven to 180℃ / 350℉ / gas mark 4

2) Mix the chopped walnuts with the goji berries and the honey (or whatever you used instead of the honey) as well as the sweet cinnamon and the ginger.

3) Place the apples in shallow baking dish, and use the mixture you just made to stuff their holes.

4) Add 1/2 cup water to the dish, around the apples. Cover gently with foil, and bake until soft.

Tip: check them every 20 minutes; they may be done in 40 or it may take 60; in honesty it depends on your oven. If unsure, cook them for longer at a lower temperature.

5) Serve warm.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

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  • Healthy Habits for Managing & Reversing Prediabetes – by Dr. Marie Feldman

    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.

    The book doesn’t assume prior knowledge, and does explain the science of diabetes, prediabetes, the terms and the symptoms, what’s going on inside, etc—before getting onto the main meat of the book, the tips.

    The promised 100 tips are varied in their application; they range from diet and exercise, to matters of sleep, stress, and even love.

    There are bonus tips too! For example, an appendix covers “tips for healthier eating out” (i.e. in restaurants etc) and a grocery list to ensure your pantry is good for defending you against prediabetes.

    The writing style is very accessible pop-science; this isn’t like reading some dry academic paper—though it does cite its sources for claims, which we always love to see.

    Bottom line: if you’d like to proof yourself against prediabetes, and are looking for “small things that add up” habits to get into to achieve that, this book is an excellent first choice.

    Click here to check out Healthy Habits For Managing & Reversing Prediabetes, and enjoy the measurable health results!

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  • Yes, we still need chickenpox vaccines

    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.

    For people who grew up before a vaccine was available, chickenpox is largely remembered as an unpleasant experience that almost every child suffered through. The highly contagious disease tore through communities, leaving behind more than a few lasting scars. 

    For many children, chickenpox was much more than a week or two of itchy discomfort. It was a serious and sometimes life-threatening infection.

    Prior to the chickenpox vaccine’s introduction in 1995, 90 percent of children got chickenpox. Those children grew into adults with an increased risk of developing shingles, a disease caused by the same virus—varicella-zoster—as chickenpox, which lies dormant in the body for decades. 

    The vaccine changed all that, nearly wiping out chickenpox in the U.S. in under three decades. The vaccine has been so successful that some people falsely believe the disease no longer exists and that vaccination is unnecessary. This couldn’t be further from the truth. 

    Vaccination spares children and adults from the misery of chickenpox and the serious short- and long-term risks associated with the disease. The CDC estimates that 93 percent of children in the U.S. are fully vaccinated against chickenpox. However, outbreaks can still occur among unvaccinated and under-vaccinated populations. 

    Here are some of the many reasons why we still need chickenpox vaccines.

    Chickenpox is more serious than you may remember

    For most children, chickenpox lasts around a week. Symptoms vary in severity but typically include a rash of small, itchy blisters that scab over, fever, fatigue, and headache. 

    However, in one out of every 4,000 chickenpox cases, the virus infects the brain, causing swelling. If the varicella-zoster virus makes it to the part of the brain that controls balance and muscle movements, it can cause a temporary loss of muscle control in the limbs that can last for months. Chickenpox can also cause other serious complications, including skin, lung, and blood infections. 

    Prior to the U.S.’ approval of the vaccine in 1995, children accounted for most of the country’s chickenpox cases, with over 10,000 U.S. children hospitalized with chickenpox each year. 

    The chickenpox vaccine is very effective and safe

    Chickenpox is an extremely contagious disease. People without immunity have a 90 percent chance of contracting the virus if exposed. 

    Fortunately, the chickenpox vaccine provides lifetime protection and is around 90 percent effective against infection and nearly 100 percent effective against severe illness. It also reduces the risk of developing shingles later in life. 

    In addition to being incredibly effective, the chickenpox vaccine is very safe, and serious side effects are extremely rare. Some people may experience mild side effects after vaccination, such as pain at the injection site and a low fever.

    Although infection provides immunity against future chickenpox infections, letting children catch chickenpox to build up immunity is never worth the risk, especially when a safe vaccine is available. The purpose of vaccination is to gain immunity without serious risk. 

    The chickenpox vaccine is one of the greatest vaccine success stories in history

    It’s difficult to overstate the impact of the chickenpox vaccine. Within five years of the U.S. beginning universal vaccination against chickenpox, the disease had declined by over 80 percent in some regions. 

    Nearly 30 years after the introduction of the chickenpox vaccine, the disease is almost completely wiped out. Cases and hospitalizations have plummeted by 97 percent, and chickenpox deaths among people under 20 are essentially nonexistent

    Thanks to the vaccine, in less than a generation, a disease that once swept through schools and affected nearly every child has been nearly eliminated. And, unlike vaccines introduced in the early 20th century, no one can argue that improved hygiene, sanitation, and health helped reduce chickenpox cases beginning in the 1990s.

    Having chickenpox as a child puts you at risk of shingles later

    Although most people recover from chickenpox within a week or two, the virus that causes the disease, varicella-zoster, remains dormant in the body. This latent virus can reactivate years after the original infection as shingles, a tingling or burning rash that can cause severe pain and nerve damage.  

    One in 10 people who have chickenpox will develop shingles later in life. The risk increases as people get older as well as for those with weakened immune systems. 

    Getting chickenpox as an adult can be deadly

    Although chickenpox is generally considered a childhood disease, it can affect unvaccinated people of any age. In fact, adult chickenpox is far deadlier than pediatric cases. 

    Serious complications like pneumonia and brain swelling are more common in adults than in children with chickenpox. One in 400 adults who get chickenpox develops pneumonia, and one to two out of 1,000 develop brain swelling.

    Vaccines have virtually eliminated chickenpox, but outbreaks still happen

    Although the chickenpox vaccine has dramatically reduced the impact of a once widespread disease, declining immunity could lead to future outbreaks. A Centers for Disease Control and Prevention analysis found that chickenpox vaccination rates dropped in half of U.S. states in the 2022-2023 school year compared to the previous year. And more than a dozen states have immunization rates below 90 percent.

    In 2024, New York City and Florida had chickenpox outbreaks that primarily affected unvaccinated and under-vaccinated children. With declining public confidence in routine vaccines and rising school vaccine exemption rates, these types of outbreaks will likely become more common.

    The CDC recommends that children receive two chickenpox vaccine doses before age 6. Older children and adults who are unvaccinated and have never had chickenpox should also receive two doses of the vaccine.

    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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  • CLA for Weight Loss?

    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.

    Conjugated Linoleic Acid for Weight Loss?

    You asked us to evaluate the use of CLA for weight loss, so that’s today’s main feature!

    First, what is CLA?

    Conjugated Linoleic Acid (CLA) is a fatty acid made by grazing animals. Humans don’t make it ourselves, and it’s not an essential nutrient.

    Nevertheless, it’s a popular supplement, mostly sold as a fat-burning helper, and thus enjoyed by slimmers and bodybuilders alike.

    ❝CLA reduces bodyfat❞—True or False?

    True! Contingently. Specifically, it will definitely clearly help in some cases. For example:

    Did you notice a theme? It’s Animal Farm out there!

    ❝CLA reduces bodyfat in humans❞—True or False?

    False—practically. Technically it appears to give non-significantly better results than placebo.

    A comprehensive meta-analysis of 18 different studies (in which CLA was provided to humans in randomized, double-blinded, placebo-controlled trials and in which body composition was assessed by using a validated technique) found that, on average, human CLA-takers lost…

    Drumroll please…

    00.00–00.05 kg per week. That’s between 0–50g per week. That’s less than two ounces. Put it this way: if you were to quickly drink an espresso before stepping on the scale, the weight of your very tiny coffee would cover your fat loss.

    The reviewers concluded:

    ❝CLA produces a modest loss in body fat in humans❞

    Modest indeed!

    See for yourself: Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans

    But what about long-term? Well, as it happens (and as did show up in the non-human animal studies too, by the way) CLA works best for the first four weeks or so, and then effects taper off.

    Another review of longer-term randomized clinical trials (in humans) found that over the course of a year, CLA-takers enjoyed on average a 1.33kg total weight loss benefit over placebo—so that’s the equivalent of about 25g (0.8 oz) per week. We’re talking less than a shot glass now.

    They concluded:

    ❝The evidence from RCTs does not convincingly show that CLA intake generates any clinically relevant effects on body composition on the long term❞

    A couple of other studies we’ll quickly mention before closing this section:

    What does work?

    You may remember this headline from our “What’s happening in the health world” section a few days ago:

    Research reveals self-monitoring behaviors and tracking tools key to long-term weight loss success

    On which note, we’ve mentioned before, we’ll mention again, and maybe one of these days we’ll do a main feature on it, there’s a psychology-based app/service “Noom” that’s very personalizable and helps you reach your own health goals, whatever they might be, in a manner consistent with any lifestyle considerations you might want to give it.

    Curious to give it a go? Check it out at Noom.com (you can get the app there too, if you want)

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Related Posts

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  • Young Mind Young Body – by Sue Ziang

    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.

    This is a very “healthy mind in a healthy body” book, consistent with the author’s status as a holistic health coach. Sometimes that produces a bit of a catch-22 regarding where to start, but for Ziang, the clear answer is to start with the mind, and specifically, one’s perception of one’s own age.

    She advocates for building a young mind in a young body, and yes, that’s mind-building much like body-building. This does not mean any kind of wilful self-delusion, but rather, choosing the things that we do get to choose along the way.

    The bridge between mind and body, for Ziang, is meditation—which is reasonable, as it’s very much mind-stuff and also very much neurological and has a very real-world impact on the body’s broader health, even simply by such mechanisms as changing breathing, heart rate, neurotransmitter levels, endocrine functions, and the like.

    When it comes to the more physical aspects of health, her dietary advice is completely in line with what we write here at 10almonds. Hydrate well, eat more plants, especially beans and greens and whole grains, get good fats in, enjoy spices, practice mindful eating, skip the refined carbohydrates, be mindful of bio-individuality (e.g. one’s own personal dietary quirks that stem from physiology; some of us react differently to this kind of food or that for genetic reasons, and that’s not something to be overlooked).

    In the category of exercise, she’s simply about moving more, which while not comprehensive, is not bad advice either.

    Bottom line: if you’re looking for an “in” to holistic health and wondering where to start, this book is a fine and very readable option.

    Click here to check out “Young Mind Young Body”, and transform yours!

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  • What Your Brain Is Really Doing When You’re Doing “Nothing”

    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.

    Unless we are dead, our brain is never truly inactive. And it’s not just a matter of regulating autonomic functions, either…

    Default Mode Network

    When the brain is at rest but not necessarily asleep, the Default Mode Network (DMN) engages. This makes up for around 20% of the brain’s overall activity, and contributes to complex cognitive processes.

    What constitutes “at rest”: the DMN activates when external tasks stop and is engaged during self-reflection, mind-wandering, and relaxed memory recall (i.e. reminiscing, rather than answering questions in a difficult test, for example).

    As for its neurophysiology, the DMN is connected to the hippocampus and plays a key role in episodic, prospective, and semantic memory (memories of experiences, future plans, and general knowledge), as well as being involved in self-reflection, social cognition, and understanding others’ thoughts (theory of mind). The DMN thus also helps integrate memories and thoughts to create a cohesive internal narrative and sense of self.

    However, it doesn’t work alone: the DMN interacts with other networks like the salience network, which switches attention to external stimuli. Disruptions between these networks are linked to psychiatric disorders (e.g., schizophrenia, Alzheimer’s, depression), in various different ways depending on the nature of the disruption.

    Sometimes, for some people in some circumstances, the option to disrupt the DMN is useful. For example, research shows that psilocybin disrupts the DMN, leading to changes in brain activity and potential therapeutic benefits for depression* and other psychiatric disorders by enhancing neuroplasticity.

    *Essentially, kicking the brain out of the idling gear it got stuck in, and into action

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

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  • Hearty Healthy Ragù

    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.

    Ragù is a traditional Italian meaty sauce with tomato, and is the base for a number of other Italian dishes. It can be enjoyed as-is, or with very minor modifications can be turned into a Bolognese sauce or a lasagna filling or various other things. Our variations from tradition are mainly twofold here: we’re using nutrition-packed lentils instead of meat (but with a couple of twists that make them meatier), and we’re not using wine.

    Traditionally, red wine is used in a ragù (white wine if you want to make it into a Bolognese sauce, by the way), but with all we’re doing it’s not necessary. If you want to add a splash of wine, we’re not going to call that a healthy ingredient, but we’re also not the boss of you

    You will need

    • 1 large onion (or equivalent small ones), chopped roughly
    • 1 bulb garlic (or to your heart’s content), chopped finely or crushed
    • 4 large tomatoes, chopped (or 2 cans chopped tomatoes)
    • 1 tube (usually about 7 oz) tomato purée
    • 1 cup brown lentils (green lentils will do if you can’t get brown)
    • 1 tbsp chia seeds
    • 1 tbsp black pepper, cracked or coarse ground
    • 1 bunch fresh basil, finely chopped (or 1 tbsp, freeze-dried)
    • 1 bunch fresh oregano, finely chopped (or 1 tbsp, freeze-dried)
    • 1 tbsp nutritional yeast (failing that, 1 tbsp yeast extract, yes, even if you don’t like it, we promise it won’t taste like it once it’s done; it just makes the dish meatier in taste and also adds vitamin B12)
    • 1 tsp cumin, ground (note that this one was tsp, not tbsp like the others)
    • 1 tsp MSG, or 2 tsp low-sodium salt
    • 4 cups water
    • Olive oil for frying (ideally Extra Virgin, but so long as it’s at least marked virgin olive oil and not cut with other oils, that’s fine)
    • Parsley, chopped, to garnish

    Method

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

    1) Put the lentils in a small saucepan, or if you have one, a rice cooker (the rice cooker is better; works better and requires less attention), adding the chia seeds, MSG or low sodium salt, and nutritional yeast (or yeast extract). as well as the cumin. Add 4 cups boiling water and turn on the heat to cook them. This will probably take about 15–20 minutes; you want the lentils to be soft; a tiny bit past al dente, but not so far as mushy.

    2) Fry the onion in some olive oil in a big pan (everything is going in here eventually if the pan is big enough; if it isn’t, you’ll need to transfer to a bigger pan in a bit). Once they’re nearly done, throw in the garlic too. If the lentils aren’t done yet, take the onions and garlic off the heat while you wait. After a few times of doing this recipe, you’ll be doing everything like clockwork and it’ll all align perfectly.

    3) Drain the lentils (if all the water wasn’t absorbed; again, after doing it a few times, you’ll just use the right amount of water for your apparatus) but don’t rinse them (remember you put seasonings in here!), and add them to the pan with the onions and garlic; add a splash more olive oil if necessary, and stir until all the would-be-excess fat is absorbed into the lentils.

    Note: the excess fat to be absorbed by the lentils was a feature not a bug; we wanted a little fat in the lentils! Makes the dish meatier and tastier, as well as more nutrient-dense.

    4) add the tomatoes and tomato purée, stirring them in thoroughly; add the basil and oregano too and stir those in as well. Set it on a low heat for at least 10–15 minutes, stirring occasionally to let the flavors blend.

    (if you happen to be serving pasta with it, then the time it takes to boil water and cook the pasta is a good time for the flavors to do their thing)

    5) take it off the heat, and add the parsley garnish. It’s done!

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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