Tasty Hot-Or-Cold Soup

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Full of fiber as well as vitamins and minerals, this versatile “serve it hot or cold” soup is great whatever the weather—give it a try!

You will need

  • 1 quart low-sodium vegetable stock—ideally you made this yourself from vegetable offcuts you kept in the freezer until you had enough to boil in a big pan, but failing that, a large supermarket will generally be able to sell you low-sodium stock cubes.
  • 2 medium potatoes, peeled and diced
  • 2 leeks, chopped
  • 2 stalks celery, chopped
  • 1 large onion, diced
  • 1 large carrot, diced, or equivalent small carrots, sliced
  • 1 zucchini, diced
  • 1 red bell pepper, diced
  • 1 tsp rosemary
  • 1 tsp thyme
  • ¼ bulb garlic, minced
  • 1 small piece (equivalent of a teaspoon) ginger, minced
  • 1 tsp red chili flakes
  • 1 tsp black pepper, coarse ground
  • ½ tsp turmeric
  • Extra virgin olive oil, for frying
  • Optional: ½ tsp MSG or 1 tsp low-sodium salt

About the MSG/salt: there should be enough sodium already from the stock and potatoes, but in case there’s not (since not all stock and potatoes are made equal), you might want to keep this on standby.

Method

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

1) Heat some oil in a sauté pan, and add the diced onion, frying until it begins to soften.

2) Add the ginger, potato, carrot, and leek, and stir for about 5 minutes. The hard vegetables won’t be fully cooked yet; that’s fine.

3) Add the zucchini, red pepper, celery, and garlic, and stir for another 2–3 minutes.

4) Add the remaining ingredients; seasonings first, then vegetable stock, and let it simmer for about 15 minutes.

5) Check the potatoes are fully softened, and if they are, it’s ready to serve if you want it hot. Alternatively, let it cool, chill it in the fridge, and enjoy it cold:

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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  • The Science of Nutrition – by Rhiannon Lambert

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    While there are a lot of conflicting dietary approaches out there, the science itself is actually fairly cohesive in most regards. This book does a lot of what we do here at 10almonds, and presents the science in a clear fashion without having any particular agenda to push.

    The author is a nutritionist (BSc, MSc, RNutr) and therefore provides an up-to-date evidence-based approach for eating.

    As a result, the only part of this book that brings it down in this reviewer’s opinion is the section on Intermittent Fasting. Being not strictly about nutrition, she has less expertise on that topic, and it shows.

    The information is largely presented in double-page spreads each answering a particular question. Because of this, and the fact there are colorful graphic representations of information too, we do recommend the print version over Kindle*.

    Bottom line: if you like the notion of real science being presented in a clear and simple fashion (we like to think our subscribers do!), then you’ll surely enjoy this book.

    Click here to check out the Science of Nutrition, and get a clear overview!

    *Writer’s note: I realize I’ve two days in a row recommended this (yesterday because there are checkboxes to check, worksheets to complete, etc), but it’s not a new trend; just how it happened to be with these two books. I love my Kindle dearly, but sometimes print has the edge for one reason or another!

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  • Adult Children of Emotionally Immature Parents – by Dr. Lindsay Gibson

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    Not everyone had the best of parents, and the harm done can last well beyond childhood. This book looks at healing that.

    Dr. Gibson talks about four main kinds of “difficult” parents, though of course they can overlap:

    1. The emotional parent, with their unpredictable outbursts
    2. The driven parent, with their projected perfectionism
    3. The passive parent, with their disinterest and unreliability
    4. The rejecting parent, with their unavailability and insults

    For all of them, it’s common that nothing we could do was ever good enough, and that leaves a deep scar. To add to it, the unfavorable dynamic often persists in adult life, assuming everyone involved is still alive and in contact.

    So, what to do about it? Dr. Gibson advocates for first getting a good understanding of what wasn’t right/normal/healthy, because it’s easy for a lot of us to normalize the only thing we’ve ever known. Then, beyond merely noting that no child deserved that lack of compassion, moving on to pick up the broken pieces one by one, and address each in turn.

    The style of the book is anecdote-heavy (case studies, either anonymized or synthesized per common patterns) in a way that will probably be all-too-relatable to a lot of readers (assuming that if you buy this book, it’s for a reason), science-moderate (references peppered into the text; three pages of bibliography), and practicality-dense—that is to say, there are lots of clear usable examples, there are self-assessment questionnaires, there are worksheets for now making progress forward, and so forth.

    Bottom line: if one or more of the parent types above strikes a chord with you, there’s a good chance you could benefit from this book.

    Click here to check out Adult Children of Emotionally Immature Parents, and rebuild yourself!

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  • The Energy Plan – by James Collins

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    There’s a lot of conflicting advice out there about how we should maintain our energy levels, for example:

    • Eat fewer carbs!
    • Eat more carbs!
    • Eat slow-release carbs!
    • Eat quick-release carbs!
    • Practise intermittent fasting!
    • Graze constantly throughout the day!
    • Forget carbs and focus on fats!
    • Actually it’s all about B-vitamins!

    …and so on.

    What Collins does differently is something much less-often seen:

    Here, we’re advised on how to tailor our meals to our actual lifestyle, taking into account the day we actually have each day. For example:

    • What will our energy needs be for the day?
    • Will our needs be intense, or long, or both, or neither?
    • What kind of recovery have we had, or do we need, from previous activities?
    • Do we need to replace lost muscle glycogen, or are we looking to trim the fat?
    • Are we doing a power-up or just maintenance today?

    Rather than bidding us have a five-way spreadsheet and do advanced mathematics for every meal, though, Collins has done the hard work for us. The book explains the various principles in a casual format with a light conversational tone, and gives us general rules to follow.

    These rules cover what to do for different times of day… and also, at different points in our life (the metabolic needs of a 13-year-old, 33-year-old, and 83-year-old, are very different!). That latter’s particularly handy, as a lot of books assume an age bracket for the reader, and this one doesn’t.

    In short: a great book for anyone who wants to keep their energy levels up (throughout life’s ups and downs in activity) without piling on the pounds or starving oneself.

    Click here to check out The Energy Plan on Amazon and fuel your days better!

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  • America Worries About Health Costs — And Voters Want to Hear From Biden and Republicans

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    President Joe Biden is counting on outrage over abortion restrictions to help drive turnout for his reelection. Former President Donald Trump is promising to take another swing at repealing Obamacare.

    But around America’s kitchen tables, those are hardly the only health topics voters want to hear about in the 2024 campaigns. A new KFF tracking poll shows that health care tops the list of basic expenses Americans worry about — more than gas, food, and rent. Nearly 3 in 4 adults — and majorities of both parties — say they’re concerned about paying for unexpected medical bills and other health costs.

    “Absolutely health care is something on my mind,” Rob Werner, 64, of Concord, New Hampshire, said in an interview at a local coffee shop in January. He’s a Biden supporter and said he wants to make sure the Affordable Care Act, also known as Obamacare, is retained and that there’s more of an effort to control health care costs.

    The presidential election is likely to turn on the simple question of whether Americans want Trump back in the White House. (Nikki Haley, the former South Carolina governor and U.S. ambassador to the United Nations, remained in the race for the Republican nomination ahead of Super Tuesday, though she had lost the first four primary contests.) And neither major party is basing their campaigns on health care promises.

    But in the KFF poll, 80% of adults said they think it’s “very important” to hear presidential candidates talk about what they’d do to address health care costs — a subject congressional and state-level candidates can also expect to address.

    “People are most concerned about out-of-pocket expenses for health care, and rightly so,” said Andrea Ducas, vice president of health policy at the Center for American Progress, a Washington, D.C.-based progressive think tank.

    Here’s a look at the major health care issues that could help determine who wins in November.

    Abortion

    Less than two years after the Supreme Court overturned the constitutional right to an abortion, it is shaping up to be the biggest health issue in this election.

    That was also the case in the 2022 midterm elections, when many voters rallied behind candidates who supported abortion rights and bolstered Democrats to an unexpectedly strong showing. Since the Supreme Court’s decision, voters in six states — including Kansas, Kentucky, and Ohio, where Republicans control the legislatures — have approved state constitutional amendments protecting abortion access.

    Polls show that abortion is a key issue to some voters, said Robert Blendon, a public opinion researcher and professor emeritus at the Harvard T.H. Chan School of Public Health. He said up to 30% across the board see it as a “personal” issue, rather than policy — and most of those support abortion rights.

    “That’s a lot of voters, if they show up and vote,” Blendon said.

    Proposals to further protect — or restrict — abortion access could drive voter turnout. Advocates are working to put abortion-related measures on the ballot in such states as Arizona, Florida, Missouri, and South Dakota this November. A push in Washington toward a nationwide abortion policy could also draw more voters to the polls, Blendon said.

    A surprise ruling by the Alabama Supreme Court in February that frozen embryos are children could also shake up the election. It’s an issue that divides even the anti-abortion community, with some who believe that a fertilized egg is a unique new person deserving of full legal rights and protections, and others believing that discarding unused embryos as part of the in vitro fertilization process is a morally acceptable way for couples to have children.

    Pricey Prescriptions

    Drug costs regularly rank high among voters’ concerns.

    In the latest tracking poll, more than half — 55% — said they were very worried about being able to afford prescription drugs.

    Biden has tried to address the price of drugs, though his efforts haven’t registered with many voters. While its name doesn’t suggest landmark health policy, the Inflation Reduction Act, or IRA, which the president signed in August 2022, included a provision allowing Medicare to negotiate prices for some of the most expensive drugs. It also capped total out-of-pocket spending for prescription drugs for all Medicare patients, while capping the price of insulin for those with diabetes at $35 a month — a limit some drugmakers have extended to patients with other kinds of insurance.

    Drugmakers are fighting the Medicare price negotiation provision in court. Republicans have promised to repeal the IRA, arguing that forcing drugmakers to negotiate lower prices on drugs for Medicare beneficiaries would amount to price controls and stifle innovation. The party has offered no specific alternative, with the GOP-led House focused primarily on targeting pharmacy benefit managers, the arbitrators who control most Americans’ insurance coverage for medicines.

    Costs of Coverage

    Health care costs continue to rise for many Americans. The cost of employer-sponsored health plans have hit new highs in the past few months, raising costs for employers and workers alike. Experts have attributed the increase to high demand and expensive prices for certain drugs and treatments, notably weight loss drugs, as well as to medical inflation.

    Meanwhile, the ACA is popular. The KFF poll found that more adults want to see the program expanded than scaled back. And a record 21.3 million people signed up for coverage in 2024, about 5 million of them new customers.

    Enrollment in Republican-dominated states has grown fastest, with year-over-year increases of 80% in West Virginia, nearly 76% in Louisiana, and 62% in Ohio, according to the Centers for Medicare & Medicaid Services.

    Public support for Obamacare and record enrollment in its coverage have made it politically perilous for Republicans to pursue the law’s repeal, especially without a robust alternative. That hasn’t stopped Trump from raising that prospect on the campaign trail, though it’s hard to find any other Republican candidate willing to step out on the same limb.

    “The more he talks about it, the more other candidates have to start answering for it,” said Jarrett Lewis, a partner at Public Opinion Strategies, a GOP polling firm.

    “Will a conversation about repeal-and-replace resonate with suburban women in Maricopa County?” he said, referring to the populous county in Arizona known for being a political bellwether. “I would steer clear of that if I was a candidate.”

    Biden and his campaign have pounced on Trump’s talk of repeal. The president has said he wants to make permanent the enhanced premium subsidies he signed into law during the pandemic that are credited with helping to increase enrollment.

    Republican advisers generally recommend that their candidates promote “a market-based system that has the consumer much more engaged,” said Lewis, citing short-term insurance plans as an example. “In the minds of Republicans, there is a pool of people that this would benefit. It may not be beneficial for everyone, but attractive to some.”

    Biden and his allies have criticized short-term insurance plans — which Trump made more widely available — as “junk insurance” that doesn’t cover care for serious conditions or illnesses.

    Entitlements Are Off-Limits

    Both Medicaid and Medicare, the government health insurance programs that cover tens of millions of low-income, disabled, and older people, remain broadly popular with voters, said the Democratic pollster Celinda Lake. That makes it unlikely either party would pursue a platform that includes outright cuts to entitlements. But accusing an opponent of wanting to slash Medicare is a common, and often effective, campaign move.

    Although Trump has said he wouldn’t cut Medicare spending, Democrats will likely seek to associate him with other Republicans who support constraining the program’s costs. Polls show that most voters oppose reducing any Medicare benefits, including by raising Medicare’s eligibility age from 65. However, raising taxes on people making more than $400,000 a year to shore up Medicare’s finances is one idea that won strong backing in a recent poll by The Associated Press and NORC Center for Public Affairs Research.

    Brian Blase, a former Trump health adviser and the president of Paragon Health Institute, said Republicans, if they win more control of the federal government, should seek to lower spending on Medicare Advantage — through which commercial insurers provide benefits — to build on the program’s efficiencies and ensure it costs taxpayers less than the traditional program.

    So far, though, Republicans, including Trump, have expressed little interest in such a plan. Some of them are clear-eyed about the perils of running on changing Medicare, which cost $829 billion in 2021 and is projected to consume nearly 18% of the federal budget by 2032.

    “It’s difficult to have a frank conversation with voters about the future of the Medicare program,” said Lewis, the GOP pollster. “More often than not, it backfires. That conversation will have to happen right after a major election.”

    Addiction Crisis

    Many Americans have been touched by the growing opioid epidemic, which killed more than 112,000 people in the United States in 2023 — more than gun deaths and road fatalities combined. Rural residents and white adults are among the hardest hit.

    Federal health officials have cited drug overdose deaths as a primary cause of the recent drop in U.S. life expectancy.

    Republicans cast addiction as largely a criminal matter, associating it closely with the migration crisis at the U.S. southern border that they blame on Biden. Democrats have sought more funding for treatment and prevention of substance use disorders.

    “This affects the family, the neighborhood,” said Blendon, the public opinion researcher.

    Billions of dollars have begun to flow to states and local governments from legal settlements with opioid manufacturers and retailers, raising questions about how to best spend that money. But it isn’t clear that the crisis, outside the context of immigration, will emerge as a campaign issue.

    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.

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  • Half of Australians in aged care have depression. Psychological therapy could help

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    While many people maintain positive emotional wellbeing as they age, around half of older Australians living in residential aged care have significant levels of depression. Symptoms such as low mood, lack of interest or pleasure in life and difficulty sleeping are common.

    Rates of depression in aged care appear to be increasing, and without adequate treatment, symptoms can be enduring and significantly impair older adults’ quality of life.

    But only a minority of aged care residents with depression receive services specific to the condition. Less than 3% of Australian aged care residents access Medicare-subsidised mental health services, such as consultations with a psychologist or psychiatrist, each year.

    An infographic showing the percentage of Australian aged care residents with depression (53%).

    Cochrane Australia

    Instead, residents are typically prescribed a medication by their GP to manage their mental health, which they often take for several months or years. A recent study found six in ten Australian aged care residents take antidepressants.

    While antidepressant medications may help many people, we lack robust evidence on whether they work for aged care residents with depression. Researchers have described “serious limitations of the current standard of care” in reference to the widespread use of antidepressants to treat frail older people with depression.

    Given this, we wanted to find out whether psychological therapies can help manage depression in this group. These treatments address factors contributing to people’s distress and provide them with skills to manage their symptoms and improve their day-to-day lives. But to date researchers, care providers and policy makers haven’t had clear information about their effectiveness for treating depression among older people in residential aged care.

    The good news is the evidence we published today suggests psychological therapies may be an effective approach for people living in aged care.

    We reviewed the evidence

    Our research team searched for randomised controlled trials published over the past 40 years that were designed to test the effectiveness of psychological therapies for depression among aged care residents 65 and over. We identified 19 trials from seven countries, including Australia, involving a total of 873 aged care residents with significant symptoms of depression.

    The studies tested several different kinds of psychological therapies, which we classified as cognitive behavioural therapy (CBT), behaviour therapy or reminiscence therapy.

    CBT involves teaching practical skills to help people re-frame negative thoughts and beliefs, while behaviour therapy aims to modify behaviour patterns by encouraging people with depression to engage in pleasurable and rewarding activities. Reminiscence therapy supports older people to reflect on positive or shared memories, and helps them find meaning in their life history.

    The therapies were delivered by a range of professionals, including psychologists, social workers, occupational therapists and trainee therapists.

    An infographic depicting what the researchers measured in the review.

    Cochrane Australia

    In these studies, psychological therapies were compared to a control group where the older people did not receive psychological therapy. In most studies, this was “usual care” – the care typically provided to aged care residents, which may include access to antidepressants, scheduled activities and help with day-to-day tasks.

    In some studies psychological therapy was compared to a situation where the older people received extra social contact, such as visits from a volunteer or joining in a discussion group.

    What we found

    Our results showed psychological therapies may be effective in reducing symptoms of depression for older people in residential aged care, compared with usual care, with effects lasting up to six months. While we didn’t see the same effect beyond six months, only two of the studies in our review followed people for this length of time, so the data was limited.

    Our findings suggest these therapies may also improve quality of life and psychological wellbeing.

    Psychological therapies mostly included between two and ten sessions, so the interventions were relatively brief. This is positive in terms of the potential feasibility of delivering psychological therapies at scale. The three different therapy types all appeared to be effective, compared to usual care.

    However, we found psychological therapy may not be more effective than extra social contact in reducing symptoms of depression. Older people commonly feel bored, lonely and socially isolated in aged care. The activities on offer are often inadequate to meet their needs for stimulation and interest. So identifying ways to increase meaningful engagement day-to-day could improve the mental health and wellbeing of older people in aged care.

    Some limitations

    Many of the studies we found were of relatively poor quality, because of small sample sizes and potential risk of bias, for example. So we need more high-quality research to increase our confidence in the findings.

    Many of the studies we reviewed were also old, and important gaps remain. For example, we are yet to understand the effectiveness of psychological therapies for people from diverse cultural or linguistic backgrounds.

    Separately, we need better research to evaluate the effectiveness of antidepressants among aged care residents.

    What needs to happen now?

    Depression should not be considered a “normal” experience at this (or any other) stage of life, and those experiencing symptoms should have equal access to a range of effective treatments. The royal commission into aged care highlighted that Australians living in aged care don’t receive enough mental health support and called for this issue to be addressed.

    While there have been some efforts to provide psychological services in residential aged care, the unmet need remains very high, and much more must be done.

    The focus now needs to shift to how to implement psychological therapies in aged care, by increasing the competencies of the aged care workforce, training the next generation of psychologists to work in this setting, and funding these programs in a cost-effective way. The Conversation

    Tanya Davison, Adjunct professor, Health & Ageing Research Group, Swinburne University of Technology and Sunil Bhar, Professor of Clinical Psychology, Swinburne University of Technology

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

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  • Qigong: A Breath Of Fresh Air?

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    Qigong: Breathing Is Good (Magic Remains Unverified)

    In Tuesday’s newsletter, we asked you for your opinions of qigong, and got the above-depicted, below-described, set of responses:

    • About 55% said “Qigong is just breathing, but breathing exercises are good for the health”
    • About 41% said “Qigong helps regulate our qi and thus imbue us with healthy vitality”
    • One (1) person said “Qigong is a mystical waste of time and any benefits are just placebo”

    The sample size was a little low for this one, but the results were quite clearly favorable, one way or another.

    So what does the science say?

    Qigong is just breathing: True or False?

    True or False, depending on how we want to define it—because qigong ranges in its presentation from indeed “just breathing exercises”, to “breathing exercises with visualization” to “special breathing exercises with visualization that have to be exactly this way, with these hand and sometimes body movements also, which also must be just right”, to far more complex definitions that involve qi by various mystical definitions, and/or an appeal to a scientific analog of qi; often some kind of bioelectrical field or such.

    There is, it must be said, no good quality evidence for the existence of qi.

    Writer’s note, lest 41% of you want my head now: I’ve been practicing qigong and related arts for about 30 years and find such to be of great merit. This personal experience and understanding does not, however, change the state of affairs when it comes to the availability (or rather, the lack) of high quality clinical evidence to point to.

    Which is not to say there is no clinical evidence, for example:

    Acute Physiological and Psychological Effects of Qigong Exercise in Older Practitioners

    …found that qigong indeed increased meridian electrical conductance!

    Except… Electrical conductance is measured with galvanic skin responses, which increase with sweat. But don’t worry, to control for that, they asked participants to dry themselves with a towel. Unfortunately, this overlooks the fact that a) more sweat can come where that came from, because the body will continue until it is satisfied of adequate homeostasis, and b) drying oneself with a towel will remove the moisture better than it’ll remove the salts from the skin—bearing in mind that it’s mostly the salts, rather than the moisture itself, that improve the conductivity (pure distilled water does conduct electricity, but not very well).

    In other words, this was shoddy methodology. How did it pass peer review? Well, here’s an insight into that journal’s peer review process…

    ❝The peer-review system of EBCAM is farcical: potential authors who send their submissions to EBCAM are invited to suggest their preferred reviewers who subsequently are almost invariably appointed to do the job. It goes without saying that such a system is prone to all sorts of serious failures; in fact, this is not peer-review at all, in my opinion, it is an unethical sham.❞

    ~ Dr. Edzard Ernst, a founding editor of EBCAM (he since left, and decries what has happened to it since)

    One of the other key problems is: how does one test qigong against placebo?

    Scientists have looked into this question, and their answers have thus far been unsatisfying, and generally to the tune of the true-but-unhelpful statement that “future research needs to be better”:

    Problems of scientific methodology related to placebo control in Qigong studies: A systematic review

    Most studies into qigong are interventional studies, that is to say, they measure people’s metrics (for example, blood pressure, heart rate, maybe immune function biomarkers, sleep quality metrics of various kinds, subjective reports of stress levels, physical biomarkers of stress levels, things like that), then do a course of qigong (perhaps 6 weeks, for example), then measure them again, and see if the course of qigong improved things.

    This almost always results in an improvement when looking at the before-and-after, but it says nothing for whether the benefits were purely placebo.

    We did find one study that claimed to be placebo-controlled:

    A placebo-controlled trial of ‘one-minute qigong exercise’ on the reduction of blood pressure among patients with essential hypertension

    …but upon reading the paper itself carefully, it turned out that while the experimental group did qigong, the control group did a reading exercise. Which is… Saying how well qigong performs vs reading (qigong did outperform reading, for the record), but nothing for how well it performs vs placebo, because reading isn’t a remotely credible placebo.

    See also: Placebo Effect: Making Things Work Since… Well, A Very Long Time Ago ← this one explains a lot about how placebo effect does work

    Qigong is a mystical waste of time: True or False?

    False! This one we can answer easily. Interventional studies invariably find it does help, and the fact remains that even if placebo is its primary mechanism of action, it is of benefit and therefore not a waste of time.

    Which is not to say that placebo is its only, or even necessarily primary, mechanism of action.

    Even from a purely empirical evidence-based medicine point of view, qigong is at the very least breathing exercises plus (usually) some low-impact body movement. Those are already two things that can be looked at, mechanistic processes pointed to, and declarations confidently made of “this is an activity that’s beneficial for health”.

    See for example:

    …and those are all from respectable journals with meaningful peer review processes.

    None of them are placebo-controlled, because there is no real option of “and group B will only be tricked into believing they are doing deep breathing exercises with low-impact movements”; that’s impossible.

    But! They each show how doing qigong reliably outperforms not doing qigong for various measurable metrics of health.

    And, we chose examples with physical symptoms and where possible empirically measurable outcomes (such as COVID-19 infection levels, or inflammatory responses); there are reams of studies showings qigong improves purely subjective wellbeing—but the latter could probably be claimed for any enjoyable activity, whereas changes in inflammatory biomarkers, not such much.

    In short: for most people, it indeed reliably helps with many things. And importantly, it has no particular risks associated with it, and it’s almost universally framed as a complementary therapy rather than an alternative therapy.

    This is critical, because it means that whereas someone may hold off on taking evidence-based medicines while trying out (for example) homeopathy, few people are likely to hold off on other treatments while trying out qigong—since it’s being viewed as a helper rather than a Hail-Mary.

    Want to read more about qigong?

    Here’s the NIH’s National Center for Complementary and Integrative Health has to say. It cites a lot of poor quality science, but it does mention when the science it’s citing is of poor quality, and over all gives quite a rounded view:

    Qigong: What You Need To Know

    Enjoy!

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