Tasty Tofu Scramble

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.

If you’re trying to eat more plant-based, this is a great way to enjoy a culinary experience that hits the same notes as scrambled egg, with many similar nutritional benefits too, and some of its own!

You will need

  • 1 cup (10oz) silken tofu
  • ¼ bulb garlic, crushed
  • 1 tbsp nutritional yeast
  • 2 tsp chia seeds
  • 2 tsp dried thyme, or 1 tsp fresh thyme, stripped (i.e. pulled off the stalks)
  • 2 tsp turmeric
  • 2 tsp black pepper, coarse ground
  • 1 tsp red chili flakes
  • ½ tsp MSG, or 1 tsp low-sodium salt
  • Extra virgin olive oil, for frying

Method

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

1) Heat a skillet with olive oil in it; if you want a low-calorie option, you can use quite little oil here; the tofu is a lot more forgiving than egg in this regard and is almost impossible to burn unless you actively try. If you don’t want a low-calorie option, feel free to be generous with the oil if you prefer; it’ll go into the tofu and make it fattier, much like egg.

2) Add the tofu. You can just drop it (carefully) straight in; you don’t need to press it or anything.

3) Scramble it with a spatula, just the same as you would if it were egg.

4) Add the rest of the ingredients, mixing them in as you continue to scramble it, until it reaches the desired consistency.

5) Serve! Serving it on wholegrain toast is a great option—but this dish can also be enjoyed any other way you might use scrambled eggs (including for making egg-fried tofu-fried rice; just stir it into our Tasty Versatile Rice recipe!)

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!

Recommended

  • Twice-Baked Stuffed Potatoes
  • Luxurious Longevity Risotto
    Savor heart-healthy pearl barley and learn its cholesterol-lowering secrets—plus a creamy, nutritious recipe inside!

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Spark – by Dr. John Ratey

    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.

    We all know that exercise is good for mental health as well as physical. So, what’s so revolutionary about this “revolutionary new science of exercise and the brain”?

    A lot of it has to do with the specific neuroscience of how exercise has not only a mood-boosting effect (endorphins) and neuroprotective effect (helping to guard against cognitive decline), but also promotes neuroplasticity… e.g., the creation and strengthening of neural pathways, as well as boosting the structure of the brain in some parts such as the cerebellum.

    The book also covers not just “exercise has these benefits”, but also the “how this works” of all kinds of brain benefits, including:

    • against Alzheimer’s
    • mitigating ADHD
    • managing menopause
    • dealing with addiction

    …and more. And once we understand how something works, we’re far more likely to be motivated to actually do the kinds of exercises that give the specific benefits we want/need. Which is very much the important part!

    In short: this book will tell you what you need to know to get you doing the exercises you need to enjoy those benefits—very much worth it!

    Click here to get “Spark” from Amazon today!

    Share This Post

  • Older people’s risk of abuse is rising. Can an ad campaign protect them?

    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.

    Elder abuse is an emerging public health and safety issue for communities of high-income countries.

    The most recent data from Australia’s National Elder Abuse Prevalence Study, which surveyed 7,000 older people living in the community, found one in six self-reported being a victim of some form of abuse. But this did not include older people living in residential aged care or those with cognitive impairment, such as dementia – so is likely an underestimate.

    This week the Australian government announced a multi-million dollar advertising campaign it hopes will address this serious and abhorrent abuse.

    But is investing in community awareness of elder abuse the best use of scarce resources?

    Nuttapong punna/Shutterstock

    What is elder abuse?

    The World Health Organization (WHO) defines elder abuse as

    […] a single, or repeated act, or lack of appropriate action, occurring within any relationship where there is an expectation of trust which causes harm or distress to an older person.

    Australia usually defines older people as those over 65. The exact age varies between countries depending on the overall health status of a nation and its vulnerable population groups. The WHO definitions of an older adult for sub-Saharan Africa, for example, is over 50. And there are communities with poorer health status and shorter lifespans within country borders, including our First Nations people.

    Elder abuse can take on many different forms including physical, sexual, psychological, emotional, or financial abuse and neglect.

    Living longer and wealthier

    The number of older people in our society is greater than it has ever been. Around 17% Australians are aged 65 and over. By 2071, older Australians will make up between 25% and 27% of the total population.

    People are living longer, accumulating substantial wealth and are vulnerable to abuse due to cognitive, physical or functional limitations.

    Longer lifespans increase the time of possible exposure to abuse. Australian men aged 65 can expect to live another 20.2 years, while women aged 65 are likely to live another 22.8 years. (Life expectancy for First Nations men and women remains significantly shorter.)

    Australian men are now 143 times more likely to reach the age of 100 than they were in 1901. Women are 82 times more likely.

    Older people hold a large proportion of our nation’s wealth, making them vulnerable to financial abuse. Recent research by the Australian Council of Social Service and UNSW Sydney reveals older households (with people over 65) are 25% wealthier than the average middle-aged household and almost four times as wealthy as the average under-35 household.

    Finally, older people have higher levels of impairment in their thinking, reasoning and physical function. Cognitive impairment, especially dementia, increases from one in 67 Australians under 60 to almost one in two people aged over 90.

    Over half of Australians aged 65 years and over have disability. A particularly vulnerable group are the 258,374 older Australians who receive government-funded home care.

    Who perpetrates elder abuse?

    Sadly, most of the perpetrators of elder abuse are known to their victims. They are usually a member of the family, such as a life partner, child or grandchild.

    Elder abuse causes significant illness and even early death. Financial abuse (across all ages) costs the community billions of dollars. Specific data for financial elder abuse is limited but indicates massive costs to individual survivors and the community.

    Despite this, the level of awareness of elder abuse is likely to be much lower than for family violence or child abuse. This is partly due to the comparatively recent concept of elder abuse, with global awareness campaigns only developed over the past two decades.

    Is an advertising campaign the answer?

    The federal government has allocated A$4.8 million to an advertising campaign on television, online and in health-care clinics to reach the broader community. For context, last year the government spent $131.4 million on all media campaigns, including $32.6 million on the COVID vaccination program, $2 million on Japanese encephalitis and $3.2 million on hearing health awareness.

    The campaign will likely benefit a small number of people who may be victims and have the capacity to report their perpetrators to authorities. It will generate some heartbreaking anecdotes. But it is unlikely to achieve broad community or systemic change.

    There is little research evidence to show media campaigns alter the behaviour of perpetrators of elder abuse. And suggesting the campaign raises awareness of the issue for older people who are survivors of abuse sounds more like blaming victims than empowering them.

    We don’t know how the government will judge the success of the campaign, so taxpayers won’t know whether a reasonable return on this investment was achieved. There may also be opportunity costs associated with the initiative – that is, lost opportunities for other actions and strategies. It could be more effective and efficient to target high-risk subgroups or to allocate funding to policy, practice reform or research that has direct tangible benefits for survivors. https://www.youtube.com/embed/DeK2kaqplTI?wmode=transparent&start=0 The Australian Human Rights Commission’s campaign from last year.

    But the campaign can’t hurt, right?

    Actually, the dangers that could come with an advertising campaign are two-fold.

    First it may well oversimplify a highly complex issue. Identifying and managing elder abuse requires an understanding of the person’s vulnerabilities, their decision-making capacity and ability to consent, the will and preferences of victim and the role of perpetrator in the older person’s life. Abuse happens in the context of family and social networks. And reporting abuse can have consequences for the victim’s quality of life and care.

    Consider the complexities of a case where an older person declines to have her grandson reported to police for stealing her money and medication because of her fear of becoming socially isolated. She might even feel responsible for the behaviour having raised the grandson and not want him to have a criminal record.

    Secondly, a public campaign can create the illusion government and our institutions have the matter “in hand”. This might slow the opportunity for real change.

    Ideally, the campaign will strengthen the argument for better policies, reporting procedures, policing, prosecution and judgements that are aligned. But these ends will also need investment in more research to build better communities that take good care of older people.

    Joseph Ibrahim, Professor, Aged Care Medical Research Australian Centre for Evidence Based Aged Care, La Trobe University

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

    Share This Post

  • Sizing Aside: Are You Wearing The Right Bra For Your Breast Shape?

    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.

    It’s well-known that most women wear incorrectly-fitting bras. Even with careful measurements, buying “off-the-rack” can be a challenge, because the sizing system only takes two measurements, when there are actually many more things to consider. Today’s video demystifies a lot of what else is going on!

    For example…

    Some of the different breast shapes/arrangements to consider:

    • Wide-set breasts: likely to find there’s a bit of a gap between your breasts and the inside (nearest to your sternum) parts of the cups—while spilling out a little at the outside edges. The solution? Bras that offer side-support, to keep things pointing more forwards. Central-closing bras can also help gather things together, and a balconette bra can redistribute things more evenly. Any of these options will be a lot more comfortable.
    • Small breasts: bralettes are your friend, keeping things comfortable while not wearing more bra than necessary to do the job (of course going braless is also an option, but we’re talking bra-fitting here, not bra-flinging-off never to be seen again)
    • Deflated breasts: often the case for someone who used to have larger breasts, but they lost size for hormonal reasons rather than for weight loss reasons. This often occurs a little while after childbirth, and also happens a lot in menopause. The bra recommendation for this? A push-up plunge bra with ¾ coverage not only provides cleavage if that’s wanted, but also, will keep things much more snug and thus more evenly-distributed. If ever you’ve found yourself needing to adjust yourself every now and gain while out, this will fix that and keep you comfortable for much longer.

    There’s more, along with a visual guide, so do check it out:

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

    Further reading

    While we haven’t written about this specifically (maybe we’ll do a “Life Hacks” edition one of these days), we have written about…

    Keeping Abreast Of Your Cancer Risk

    Take care!

    Share This Post

Related Posts

  • Twice-Baked Stuffed Potatoes
  • Egg Noodles vs Rice Noodles – 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 egg noodles to rice noodles, we picked the egg noodles.

    Why?

    It was close—these are both quite mediocre foods. They’re neither amazing for the health nor appalling for the health (in moderation). They are both relatively low in nutrients, but they are also low in anti-nutrients, i.e. things that have a negative effect on the health.

    Their mineral profiles are similar; both are a source of selenium, manganese, phosphorus, copper, and iron. Not as good as many sources, but not devoid of nutrients either.

    Their vitamin profiles are both pitiful; rice noodles have trace amounts of various vitamins, and egg noodles have only slightly more. While eggs themselves are nutritious, the processing has robbed them of much of their value.

    In terms of macros, egg noodles have a little more fat (but the fats are healthier) and rice noodles have a lot more carbs, so this is the main differentiator, and is the main reason we chose the egg noodles over the rice noodles. Both have a comparable (small) amount of protein.

    In short:

    • They’re comparable on minerals, and vitamins here are barely worth speaking about (though egg noodles do have marginally more)
    • Egg noodles have a little more fat (but the fats are healthier)
    • Rice noodles have a lot more carbs (with a moderately high glycemic index, which is relatively worse—if you eat them with vegetables and fats, then that’ll offset this, but we’re judging the two items on merit, not your meal)

    Learn more

    You might like this previous main feature of ours:

    Should You Go Light Or Heavy On Carbs?

    Take care!

    Don’t Forget…

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

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Oh, Honey

    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 Bee’s Knees?

    If you’d like to pre-empt that runny nose, some say that local honey is the answer. The rationale is that bees visiting the local sources of pollen and making honey will introduce the same allergens to you in a non allergy-inducing fashion (the honey). The result? Inoculation against the allergens in question.

    But does it work?

    Researching this, we found a lot of articles saying there was no science to back it up.

    And then! We found one solitary study from 2013, and the title was promising:

    Ingestion of honey improves the symptoms of allergic rhinitis: evidence from a randomized placebo-controlled trial

    But we don’t stop at titles; that’s not the kind of newsletter we are. We pride ourselves on giving good information!

    And it turned out, upon reading the method and the results, that:

    • Both the control and test groups also took loratadine for the first 4 weeks of the study
    • The test group additionally took 1g/kg bodyweight of honey, daily—so for example if you’re 165lb (75kg), that’s about 4 tablespoons per day
    • The control group took the equivalent amount of honey-flavored syrup
    • Both groups showed equal improvements by week 4
    • The test group only showed continued improvements (over the control group) by week 8

    The researchers concluded from this:

    ❝Honey ingestion at a high dose improves the overall and individual symptoms of AR, and it could serve as a complementary therapy for AR.❞

    We at 10almonds concluded from this:

    ❝That’s a lot of honey to eat every day for months!❞

    We couldn’t base an article on one study from a decade ago, though! Fortunately, we found a veritable honeypot of more recent research, in the form of this systematic review:

    Read: The Potential Use Of Honey As A Remedy For Allergic Diseases

    …which examines 13 key studies and 43 scientific papers over the course of 21 years. That’s more like it! This was the jumping-off point we needed into more useful knowledge.

    We’re not going to cite all those here—we’re a health and productivity newsletter, not an academic journal of pharmacology, but we did sift through them so that you don’t have to, and:

    The researchers (of that review) concluded:

    ❝Although there is limited evidence, some studies showed remarkable improvements against certain types of allergic illnesses and support that honey is an effective anti-allergic agent.

    Our (10almonds team) further observations included:

    • The research review notes that a lot of studies did not confirm which phytochemical compounds specifically are responsible for causing allergic reactions and/or alleviating such (so: didn’t always control for what we’d like to know, i.e. the mechanism of action)
    • Some studies showed results radically different from the rest. The reviewers put this down to differences that were not controlled-for between studies, for example:
      • Some studies used very different methods to others. There may be an important difference between a human eating a tablespoon of honey, and a rat having aerosolized honey shot up its nose, for instance. We put more weight to human studies than rat studies!
      • Some kinds of honey (such as manuka) contain higher quantities of gallic acid which itself can relieve allergies by chemically inhibiting the release of histamine. In other words, never mind pollen-based inoculations… it’s literally an antihistamine.
      • Certain honeys (such as tualang, manuka and gelam) contain higher quantities of quercetin. What’s quercetin? It’s a plant flavonoid that a recent study has shown significantly relieves symptoms of seasonal allergies. So again, it works, just not for the reason people say!

    In summary:

    The “inoculation by local honey” thing specifically may indeed remain “based on traditional use only” for now.

    But! Honey as a remedy for allergies, especially manuka honey, has a growing body of scientific evidence behind it.

    Bottom line:

    If you like honey, go for it (manuka seems best)! It may well relieve your symptoms.

    If you don’t, off-the-shelf antihistamines remain a perfectly respectable option.

    Don’t Forget…

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

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Imposter Syndrome (and why almost everyone has it)

    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.

    Imposter Syndrome (and why almost everyone has it)

    Imposter syndrome is the pervasive idea that we’re not actually good enough, people think we are better than we are, and at any moment we’re going to get found out and disappoint everyone.

    Beyond the workplace

    Imposter syndrome is most associated with professionals. It can range from a medical professional who feels like they’ve been projecting an image of confidence too much, to a writer or musician who is sure that their next piece will never live up to the acclaim of previous pieces and everyone will suddenly realize they don’t know what they’re doing, to a middle-manager who feels like nobody above or below them realizes how little they know how to do.

    But! Less talked-about (but no less prevalent) is imposter syndrome in other areas of life. New parents tend to feel this strongly, as can the “elders” of a family that everyone looks to for advice and strength and support. Perhaps worst is when the person most responsible for the finances of a household feels like everyone just trusts them to keep everything running smoothly, and maybe they shouldn’t because it could all come crashing down at any moment and everyone will see them for the hopeless shambles of a human being that they really are.

    Feelings are not facts

    And yet (while everyone makes mistakes sometimes) the reality is that we’re all doing our best. Given that imposter syndrome affects up to 82% of people, let’s remember to have some perspective. Everyone feels like they’re winging it sometimes. Everyone feels the pressure.

    Well, perhaps not everyone. There’s that other 18%. Some people are sure they’re the best thing ever. Then again, there’s probably some in that 18% that actually feel worse than the 82%—they just couldn’t admit it, even in an anonymized study.

    But one thing’s for sure: it’s very, very common. Especially in high-performing women, by the way, and people of color. In other words, people who typically “have to do twice as much to get recognized as half as good”.

    That said, the flipside of this is that people who are not in any of those categories may feel “everything is in my favor, so I really have no excuse to not achieve the most”, and can sometimes take very extreme actions to try to avoid perceived failure, and it can be their family that pays the price.

    Things to remember

    If you find imposter syndrome nagging at you, remember these things:

    • There are people far less competent than you, doing the same thing
    • Nobody knows how to do everything themselves, especially at first
    • If you don’t know how to do something, you can usually find out
    • There is always someone to ask for help, or at least advice, or at least support

    At the end of the day, we evolved to eat fruit and enjoy the sun. None of us are fully equipped for all the challenges of the modern world, but if we do our reasonable best, and look after each other (and that means that you too, dear reader, deserve looking after as well), we can all do ok.

    Don’t Forget…

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

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: