Superfood Kale & Dill Pâté

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Most of us could do with eating more greens a lot of the time, but it’s not always easy to include them. This kale and dill pâté brings a healthy dose of green in luxurious style, along with abundant phytochemicals and more!

You will need

  • 2 handfuls kale, stalks removed
  • 1 cup soft cheese (you can use our Healthy Plant-Based Cream Cheese recipe if you like)
  • 2 tbsp fresh dill, chopped
  • 1 tsp capers
  • 1 tsp black pepper, coarse ground
  • ½ tsp MSG, or 1 tsp low-sodium salt

Method

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

1) Steam the kale for about 5 minutes or until wilted and soft. Run under cold water to halt the cooking process.

2) Combine all the ingredients, including the kale you just blanched, in a food processor and blitz to make a smooth pâté.

3) Serve with oatcakes or vegetable sticks, or keep in the fridge to enjoy it later:

Enjoy!

Want to learn more?

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

Brain Food? The Eyes Have It!

Take care!

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  • What is pathological demand avoidance – and how is it different to ‘acting out’?

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    “Charlie” is an eight-year-old child with autism. Her parents are worried because she often responds to requests with insults, aggression and refusal. Simple demands, such as being asked to get dressed, can trigger an intense need to control the situation, fights and meltdowns.

    Charlie’s parents find themselves in a constant cycle of conflict, trying to manage her and their own reactions, often unsuccessfully. Their attempts to provide structure and consequences are met with more resistance.

    What’s going on? What makes Charlie’s behaviour – that some are calling “pathological demand avoidance” – different to the defiance most children show their parents or carers from time-to-time?

    What is pathological demand avoidance?

    British developmental psychologist Elizabeth Newson coined the term “pathological demand avoidance” (commonly shortened to PDA) in the 1980s after studying groups of children in her practice.

    A 2021 systematic review noted features of PDA include resistance to everyday requests and strong emotional and behavioural reactions.

    Children with PDA might show obsessive behaviour, struggle with persistence, and seek to control situations. They may struggle with attention and impulsivity, alongside motor and coordination difficulties, language delay and a tendency to retreat into role play or fantasy worlds.

    PDA is also known as “extreme demand avoidance” and is often described as a subtype of autism. Some people prefer the term persistent drive for autonomy or pervasive drive for autonomy.

    What does the evidence say?

    Every clinician working with children and families recognises the behavioural profile described by PDA. The challenging question is why these behaviours emerge.

    PDA is not currently listed in the two diagnostic manuals used in psychiatry and psychology to diagnose mental health and developmental conditions, the current Diagnostic and Statistical Manual of Mental Disorders (DSM-5) and the World Health Organization’s International Classification of Diseases (ICD-11).

    Researchers have reported concerns about the science behind PDA. There are no clear theories or explanations of why or how the profile of symptoms develop, and little inclusion of children or adults with lived experience of PDA symptoms in the studies. Environmental, family or other contextual factors that may contribute to behaviour have not been systematically studied.

    A major limitation of existing PDA research and case studies is a lack of consideration of overlapping symptoms with other conditions, such as autism, attention deficit hyperactivity disorder (ADHD), oppositional defiant disorder, anxiety disorder, selective mutism and other developmental disorders. Diagnostic labels can have positive and negative consequences and so need to be thoroughly investigated before they are used in practice.

    Classifying a “new” condition requires consistency across seven clinical and research aspects: epidemiological data, long-term patient follow-up, family inheritance, laboratory findings, exclusion from other conditions, response to treatment, and distinct predictors of outcome. At this stage, these domains have not been established for PDA. It is not clear whether PDA is different from other formal diagnoses or developmental differences.

    girl sits on couch with arms crossed, mother or carer is nearby looking concerned
    When a child is stressed, demands or requests might tip them into fight, flight or freeze mode. Shutterstock

    Finding the why

    Debates over classification don’t relieve distress for a child or those close to them. If a child is “intentionally” engaged in antisocial behaviour, the question is then “why?”

    Beneath the behaviour is almost always developmental difference, genuine distress and difficulty coping. A broad and deep understanding of developmental processes is required.

    Interestingly, while girls are “under-represented” in autism research, they are equally represented in studies characterising PDA. But if a child’s behaviour is only understood through a “pathologising” or diagnostic lens, there is a risk their agency may be reduced. Underlying experiences of distress, sensory overload, social confusion and feelings of isolation may be missed.

    So, what can be done to help?

    There are no empirical studies to date regarding PDA treatment strategies or their effectiveness. Clinical advice and case studies suggest strategies that may help include:

    • reducing demands
    • giving multiple options
    • minimising expectations to avoid triggering avoidance
    • engaging with interests to support regulation.

    Early intervention in the preschool and primary years benefits children with complex developmental differences. Clinical care that involves a range of medical and allied health clinicians and considers the whole person is needed to ensure children and families get the support they need.

    It is important to recognise these children often feel as frustrated and helpless as their caregivers. Both find themselves stuck in a repetitive cycle of distress, frustration and lack of progress. A personalised approach can take into account the child’s unique social, sensory and cognitive sensitivities.

    In the preschool and early primary years, children have limited ability to manage their impulses or learn techniques for managing their emotions, relationships or environments. Careful watching for potential triggers and then working on timetables and routines, sleep, environments, tasks, and relationships can help.

    As children move into later primary school and adolescence, they are more likely to want to influence others and be able to have more self control. As their autonomy and ability to collaborate increases, the problematic behaviours tend to reduce.

    Strategies that build self-determination are crucial. They include opportunities for developing confidence, communication and more options to choose from when facing challenges. This therapeutic work with children and families takes time and needs to be revisited at different developmental stages. Support to engage in school and community activities is also needed. Each small step brings more capacity and more effective ways for a child to understand and manage themselves and their worlds.

    What about Charlie?

    The current scope to explain and manage PDA is limited. Future research must include the voices and views of children and adults with PDA symptoms.

    Such emotional and behavioural difficulties are distressing and difficult for children and families. They need compassion and practical help.

    For a child like Charlie, this could look like a series of sessions where she and her parents meet with clinicians to explore Charlie’s perspective, experiences and triggers. The family might come to understand that, in addition to autism, Charlie has complex developmental strengths and challenges, anxiety, and some difficulties with adjustment related to stress at home and school. This means Charlie experiences a fight, flight, freeze response that looks like aggression, avoidance or shutting down.

    With carefully planned supports at home and school, Charlie’s options can broaden and her distress and avoidance can soften. Outside the clinic room, Charlie and her family can be supported to join an inclusive local community sporting or creative activity. Gradually she can spend more time engaged at home, school and in the community.

    Nicole Rinehart, Professor, Child and Adolescent Psychology, Director, Krongold Clinic (Research), Monash University; David Moseley, Senior Research Fellow, Deputy Director (Clinical), Monash Krongold Clinic, Monash University, and Michael Gordon, Associate Professor, Psychiatry, Monash University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Stop Sabotaging Your Weight Loss – by Jennifer Powter, MSc

    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 not a dieting book, and it’s not a motivational pep talk.

    The book starts with the assumption that you do want to lose weight (it also assumes you’re a woman, and probably over 40… that’s just the book’s target market, but the same advice is good even if that’s not you), and that you’ve probably been trying, on and off, for a while. Her position is simple:

    ❝I don’t believe that you have a weight loss problem. I believe that you have a self-sabotage problem❞

    ~ Jennifer Powter, MSc

    As to how this sabotage may be occurring, Powter talks about fears that may be holding you back, including but not limited to:

    • Fear of failure
    • Fear of the unknown
    • Fear of loss
    • Fear of embarrassment
    • Fear of your weight not being the reason your life sucks

    Far from putting the reader down, though, Powter approaches everything with compassion. To this end, her prescription starts with encouraging self-love. Not when you’re down to a certain size, not when you’re conforming perfectly to a certain diet, but now. You don’t have to be perfect to be worthy of love.

    On the topic of perfection: a recurring theme in the book is the danger of perfectionism. In her view, perfectionism is nothing more nor less than the most justifiable way to hold yourself back in life.

    Lastly, she covers mental reframes, with useful questions to ask oneself on a daily basis, to ensure progressing step by step into your best life.

    In short: if you’d like to lose weight and have been trying for a while, maybe on and off, this book could get you out of that cycle and into a much better state of being.

    Get your copy of “Stop Sabotaging Your Weight Loss” from Amazon today!

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  • Lyme Disease At-A-Glance

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    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Good info as always…was wondering if you have any recommendations for fighting Lyme disease naturally along wDr advice? Dr’s aren’t real keen on alternatives so always interested. Thanks❞

    That depends on whether we’re looking at prevention or cure!

    Prevention:

    • Try not to get bitten by Lyme-disease-carrying ticks. Boots and long socks are your friends. As are long-gauntletted gloves for gardening.
    • If you are in a high-risk area and/or engage in high-risk activities, check your body daily.
      • This is because it usually takes 36–48 hours of being attached for a tick to cause an infection
      • Obviously best if you can get a partner or close friend to help you with this, unless you have mastered some advanced pretzel positions of yoga.
    • Contrary to many folk remedies, the safest way to remove a tick is with tweezers (carefully!).
    • If you find and remove a tick, or otherwise suspect you have developed symptoms, go to your doctor immediately (not next week; today; time really counts for this).

    Cure:

    • No. Sorry. Regretfully, antibiotics are the only known effective treatment.

    However! As with almost any kind of recovery, getting good rest, including good quality sleep, will hasten things. Also sensible is reducing stress if possible, and anything that could worsen inflammation.

    Read: Beyond Supplements: The Real Immune-Boosters!

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Related Posts

  • Superfood Energy Balls
  • Fast Diet, Fast Exercise, Fast Improvements

    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.

    Diet & Exercise, Optimized

    This is Dr. Michael Mosley. He originally trained in medicine with the intention of becoming a psychiatrist, but he grew disillusioned with psychiatry as it was practised, and ended up pivoting completely into being a health educator, in which field he won the British Medical Association’s Medical Journalist of the Year Award.

    He also died under tragic circumstances very recently (he and his wife were vacationing in Greece, he went missing while out for a short walk on the 5th of June, appears to have got lost, and his body was found 100 yards from a restaurant on the 9th). All strength and comfort to his family; we offer our small tribute here today in his honor.

    The “weekend warrior” of fasting

    Dr. Mosley was an enjoyer (and proponent) of intermittent fasting, which we’ve written about before:

    Fasting Without Crashing? We Sort The Science From The Hype

    However, while most attention is generally given to the 16:8 method of intermittent fasting (fast for 16 hours, eat during an 8 hour window, repeat), Dr. Mosley preferred the 5:2 method (which generally means: eat at will for 5 days, then eat a reduced calorie diet for the other 2 days).

    Specifically, he advocated putting that cap at 800 kcal for each of the weekend days (doesn’t have to be specifically the weekend).

    He also tweaked the “eat at will for 5 days” part, to “eat as much as you like of a low-carb Mediterranean diet for 5 days”:

    ❝The “New 5:2” approach involves restricting calories to 800 on fasting days, then eating a healthy lower carb, Mediterranean-style diet for the rest of the week.

    The beauty of intermittent fasting means that as your insulin sensitivity returns, you will feel fuller for longer on smaller portions. This is why, on non-fasting days, you do not have to count calories, just eat sensible portions. By maintaining a Mediterranean-style diet, you will consume all of the healthy fats, protein, fibre and fresh plant-based food that your body needs.❞

    ~ Dr. Michael Mosley

    Read more: The Fast 800 | The New 5:2

    And about that tweaked Mediterranean Diet? You might also want to check out:

    Four Ways To Upgrade The Mediterranean Diet

    Knowledge is power

    Dr. Mosley encouraged the use of genotyping tests for personal health, not just to know about risk factors, but also to know about things such as, for example, whether you have the gene that makes you unable to gain significant improvements in aerobic fitness by following endurance training programs:

    The Real Benefit Of Genetic Testing

    On which note, he himself was not a fan of exercise, but recognised its importance, and instead sought to minimize the amount of exercise he needed to do, by practising High Intensity Interval Training. We reviewed a book of his (teamed up with a sports scientist) not long back; here it is:

    Fast Exercise: The Simple Secret of High Intensity Training – by Dr. Michael Mosley & Peta Bee

    You can also read our own article on the topic, here:

    How To Do HIIT (Without Wrecking Your Body)

    Just One Thing…

    As well as his many educational TV shows, Dr. Mosley was also known for his radio show, “Just One Thing”, and a little while ago we reviewed his book, effectively a compilation of these:

    Just One Thing: How Simple Changes Can Transform Your Life – by Dr. Michael Mosley

    Enjoy!

    Don’t Forget…

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  • 21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!)

    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.

    Bone density is a concern for a lot of people past a certain age, and it can lead to an endless juggling of vitamin and mineral supplements to try to get the right balance. Sachiaki Takamiya advocates for a natural diet- and exercise-based approach instead, showing good results with his Okinawan-influenced Blue Zones diet and lifestyle.

    As a caveat, he has not gone through menopause, so this video does completely overlook the implications of that. Nevertheless, even if some of us must get our hormones from a bottle these days, this diet and exercise approach is a very good foundation and the advice here is important for all—we can take all the estrogen we need and still have weak bones if our diet and exercise aren’t there as needed.

    From strength to strength

    Sachiaki Takamiya’s bone density wasn’t bad the previous year, but this year it is better, hitting 123.4%. This is important information, because it’s easier to achieve an n% increase (for any given value of n) if your starting point is lower. For example, a 50% increase from 1g is 1.5g (so, 0.5g difference), whereas a 50% increase from 20g is 30g (so, a 10g difference). Since his starting value was high, this makes his 21% rise particularly noteworthy—and mean that a reader with a lower starting value will most likely see even better gains, if implementing this protocol.

    You may be wondering: isn’t a bone mass density of 123.4% about 23.4% more than we want it? And the answer is that the 100% value is taken from an average peak bone mass in young adults, so having it at 100% is fine, and having it a bit higher is still better—it just means he’s outclassing healthy young adults, less likely to break a bone if he falls, etc.

    As for what he ate: he focused on getting calcium and magnesium, as well as vitamins D and K2, all from food sources. Key foods included small fish (sardines, niosi, jaco), natto, mushrooms, and seaweed (nori, wakame, hijiki). In particular, he emphasizes natto’s benefits for bones, as well as for the gut, heart, and brain.

    As for his exercise: he did weight-bearing exercise and resistance training—including calisthenics and yoga, as well as sport, and simply walking and running. His weekly routine looked like this:

    • Monday: heart rate zone 2 jogging (45 min)
    • Tuesday: bodyweight HIIT and flexibility (20 min)
    • Wednesday: heart rate zone 2 jogging (60 min)
    • Thursday: bodyweight HIIT and flexibility (40 min)
    • Friday: heart rate zone 2 jogging (45 min)
    • Saturday: bodyweight HIIT and flexibility (20 min)

    …as well as social sports (e.g. tennis, amongst others), and additional activities such as gardening, and cycling for groceries.

    For more on all of the above (this is a very information-dense video), enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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  • What Most People Don’t Know About HIV

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    What To Know About HIV This World AIDS Day

    Yesterday, we asked you to engage in a hypothetical thought experiment with us, and putting aside for a moment any reason you might feel the scenario wouldn’t apply for you, asked:

    ❝You have unprotected sex with someone who, afterwards, conversationally mentions their HIV+ status. Do you…❞

    …and got the above-depicted, below-described, set of responses. Of those who responded…

    • Just over 60% said “rush to hospital; maybe a treatment is available”
    • Just under 20% said “ask them what meds they’re taking (and perhaps whether they’d like a snack)”
    • Just over 10% said “despair; life is over”
    • Two people said “do the most rigorous washing down there you’ve ever done in your life”

    So, what does science say about it?

    First, a quick note on terms

    • HIV is the Human Immunodeficiency Virus. It does what it says on the tin; it gives humans immunodeficiency. Like many viruses that have become epidemic in humans, it started off in animals (called SIV, because there was no “H” involved yet), which were then eaten by humans, passing the virus to us when it one day mutated to allow that.
      • It’s technically two viruses, but that’s beyond the scope of today’s article; for our purposes they are the same. HIV-1 is more virulent and infectious than HIV-2, and is the kind more commonly found in most of the world.
    • AIDS is Acquired Immunodeficiency Syndrome, and again, is what it sounds like. When a person is infected with HIV, then without treatment, they will often develop AIDS.
      • Technically AIDS itself doesn’t kill people; it just renders people near-defenseless to opportunistic infections (and immune-related diseases such as cancer), since one no longer has a properly working immune system. Common causes of death in AIDS patients include cancer, influenza, pneumonia, and tuberculosis.

    People who contract HIV will usually develop AIDS if untreated. Untreated life expectancy is about 11 years.

    HIV/AIDS are only a problem for gay people: True or False?

    False, unequivocally. Anyone can get HIV and develop AIDS.

    The reason it’s more associated with gay men, aside from homophobia, is that since penetrative sex is more likely to pass it on…

    • If a man penetrates a woman and passes on HIV, that woman will probably not go on to penetrate someone else
    • If a man penetrates a man and passes on HIV, that man could go on to penetrate someone else—and so on
    • This means that without any difference in safety practices or promiscuity, it’s going to spread more between men on average, by simple mathematics.
    • This is why “men who have sex with men” is the generally-designated higher-risk category.

    There is medication to cure HIV/AIDS: True or False?

    False (though there have been individual case studies of gene treatments that may have cured people—time will tell).

    But! There are medications that can prevent HIV from being a life-threatening problem:

    • PrEP (Pre-Exposure Prophylaxis) is a medication that one can take in advance of potential exposure to HIV, to guard against it.
      • This is a common choice for people aren’t sure about their partners’ statuses, or people working in risky environments.
    • PEP (Post-Exposure Prophylaxis) is a medication that one can take after potential exposure to HIV, to “nip it in the bud”.
      • Those of you who were rushing to hospital in our poll, this is what you’re rushing there for.
    • ARVs (Anti-RetroVirals) are a class of medications (there are different options; we don’t have room to distinguish them) that reduce an HIV+ person’s viral load to undetectable levels.
      • Those of you who were asking what meds your partner was taking, these will be those meds. Also, most of them are to be taken in the morning with food, so that’s what the snack was for.

    If someone is HIV+, the risk of transmission in unprotected sex is high: True or False?

    True or False, with false being the far more likely. It depends on their medications, and this is why you were asking. If someone is on ARVs and their viral load is undetectable (as is usual once someone has been on ARVs for 6 months), they cannot transmit HIV to you.

    U=U is not a fancy new emoticon, it means “undetectable = untransmittable”, which is a mathematically true statement in the case of HIV viral loads.

    See: NIH | HIV Undetectable=Untransmittable (U=U)

    If you’re thinking “still sounds risky to me”, then consider this:

    You are safer having unprotected sex with someone who is HIV+ and on ARVs with an undetectable viral load, than you are with someone you are merely assuming is HIV- (perhaps you assume it because “surely this polite blushing young virgin of a straight man won’t give me cooties” etc)

    Note that even your monogamous partner of many decades could accidentally contract HIV due to blood contamination in a hospital or an accident at work etc, so it’s good practice to also get tested after things that involve getting stabbed with needles, cut in a risky environment, etc.

    If you’re concerned about potential stigma associated with HIV testing, you can get kits online:

    CDC | How do I find an HIV self-test?

    (these are usually fingerprick blood tests, and you can either see the results yourself at home immediately, or send it in for analysis, depending on the kit)

    If I get HIV, I will get AIDS and die: True or False?

    False, assuming you get treatment promptly and keep taking it. So those of you who were at “despair; life is over” can breathe a sigh of relief now.

    However, if you get HIV, it does mean you will have to take those meds every day for the rest of your (no reason it shouldn’t be long and happy) life.

    So, HIV is definitely still something to avoid, because it’s not great to have to take a life-saving medication every day. For a little insight as to what that might be like:

    HIV.gov | Taking HIV Medication Every Day: Tips & Challenges

    (as you’ll see there, there are also longer-lasting injections available instead of daily pulls, but those are much less widely available)

    Summary

    Some quick take-away notes-in-a-nutshell:

    • Getting HIV may have been a death sentence in the 1980s, but nowadays it’s been relegated to the level of “serious inconvenience”.
    • Happily, it is very preventable, with PrEP, PEP, and viral loads so low that they can’t transmit HIV, thanks to ARVs.
    • Washing will not help, by the way. Safe sex will, though!
      • As will celibacy and/or monogamy in seroconcordant relationships, e.g. you both have the same (known! That means actually tested recently! Not just assumed!) HIV status.
    • If you do get it, it is very manageable with ARVs, but prevention is better than treatment
    • There is no certain cure—yet. Some people (small number of case studies) may have been cured already with gene therapy, but we can’t know for sure yet.

    Want to know more? Check out:

    CDC | Let’s Stop HIV Together

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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