Tasty Tofu Scramble
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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:
- Plant vs Animal Protein: Head to Head
- Black Pepper’s Impressive Anti-Cancer Arsenal
- Capsaicin For Weight Loss And Against Inflammation
- The Many Health Benefits Of Garlic
- Why Curcumin (Turmeric) Is Worth Its Weight In Gold
- If You’re Not Taking Chia, You’re Missing Out
Take care!
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Cool As A Cucumber
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Cucumber Extract Beats Glucosamine & Chondroitin… At 1/135th Of The Dose?!
Do you take glucosamine & chondroitin supplements for your bone-and-joint health?
Or perhaps, like many, you take them intermittently because they mean taking several large tablets a day. Or maybe you don’t take them at all because they generally contain ingredients derived from shellfish?
Cucumber extract has your back! (and your knees, and your hips, and…)
It’s plant-derived (being from botanical cucumbers, not sea cucumbers, the aquatic animal!) and requires only 1/135th of the dosage to produce twice the benefits!
Distilling the study to its absolute bare bones for your convenience:
- Cucumber extract (10mg) was pitted against glucosamine & chondroitin (1350mg)
- Cucumber extract performed around 50% better than G&C after 30 days
- Cucumber extract performed more than 200% better than G&C after 180 days
In conclusion, this study indicates that, in very lay terms:
Cucumber extract blows glucosamine & chondroitin out of the water as a treatment and preventative for joint pain
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Junk Food Turns Public Villain as Power Shifts in Washington
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The new Trump administration could be coming for your snacks.
For years, the federal government has steered clear of regulating junk food, fast food, and ultra-processed food.
Now attitudes are changing. Some members of President-elect Donald Trump’s inner circle are gearing up to battle “Big Food,” or the companies that make most of the food and beverages consumed in the United States. Nominees for top health agencies are taking aim at ultra-processed foods that account for an estimated 70% of the nation’s food supply. Based on recent statements, a variety of potential politically charged policy options to regulate ultra-processed food may land on the Trump team menu, including warning labels, changes to agribusiness subsidies, and limits on which products consumers can buy with government food aid.
The push to reform the American diet is being driven largely by conservatives who have taken up the cause that has long been a darling of the left. Trump supporters such as Robert F. Kennedy Jr., whose controversial nomination to lead the Department of Health and Human Services still faces Senate confirmation, are embracing a concept that champions natural foods and alternative medicine. It’s a movement they’ve dubbed “MAHA,” or Make America Healthy Again. Their interest has created momentum because their goals have fairly broad bipartisan support even amid a bitterly divided Congress in which lawmakers from both sides of the aisle focused on the issue last year.
It’s likely to be a pitched battle because the food industry wields immense political influence and has successfully thwarted previous efforts to regulate its products or marketing. The category of “food processing and sales companies,” which includes Tyson Foods and Nestle SA, tallied $26.7 million in spending on lobbying in 2024, according to OpenSecrets. That’s up from almost $10 million in 1998.
“They have been absolutely instrumental and highly, highly successful at delaying any regulatory effectiveness in America,” said Laura Schmidt, a health policy professor at the University of California-San Francisco. “It really does feel like there needs to be a moment of reckoning here where people start asking the question, ‘Why do we have to live like this?’”
“Ultra-processed food” is a widely used term that means different things to different people and is used to describe items ranging from sodas to many frozen meals. These products often contain added fats, starches, and sugars, among other things. Researchers say consumption of ultra-processed foods is linked — in varying levels of intensity — to chronic conditions like diabetes, cancer, mental health problems, and early death.
Nutrition and health leaders are optimistic that a reckoning is already underway. Kennedy has pledged to remove processed foods from school lunches, restrict certain food additives such as dyes in cereal, and shift federal agricultural subsidies away from commodity crops widely used in ultra-processed foods.
The intensifying focus in Washington has triggered a new level of interest on the legal front as lawyers explore cases to take on major foodmakers for selling products they say result in chronic disease.
Bryce Martinez, now 18, filed a lawsuit in December against almost a dozen foodmakers such as Kraft Heinz, The Coca-Cola Co., and Nestle USA. He developed diabetes and non-alcoholic fatty liver disease by age 16, and is seeking to hold them accountable for his illnesses. According to the suit, filed in the Philadelphia Court of Common Pleas, the companies knew or should have known ultra-processed foods were harmful and addictive.
The lawsuit noted that Martinez grew up eating heavily advertised, brand-name foods that are staples of the American diet — sugary soft drinks, Cheerios and Lucky Charms, Skittles and Snickers, frozen and packaged dinners, just to name a few.
Nestle, Coca-Cola, and Kraft Heinz didn’t return emails seeking comment for this article. The Consumer Brands Association, a trade association for makers of consumer packaged goods, disputed the allegations.
“Attempting to classify foods as unhealthy simply because they are processed, or demonizing food by ignoring its full nutrient content, misleads consumers and exacerbates health disparities,” said Sarah Gallo, senior vice president of product policy, in a statement.
Other law firms are on the hunt for children or adults who believe they were harmed by consuming ultra-processed foods, increasing the likelihood of lawsuits.
One Indiana personal injury firm says on its website that “we are actively investigating ultra processed food (UPF) cases.” Trial attorneys in Texas also are looking into possible legal action against the federal regulators they say have failed to police ultra-processed foods.
“If you or your child have suffered health problems that your doctor has linked directly to the consumption of ultra-processed foods, we want to hear your story,” they say on their website.
Meanwhile, the FDA on Jan. 14 announced it is proposing to require a front-of-package label to appear on most packaged foods to make information about a food’s saturated fat, sodium, and added sugar content easily visible to consumers.
And on Capitol Hill, Sens. Bernie Sanders (I-Vt.), Ron Johnson (R-Wis.), and Cory Booker (D-N.J.) are sounding the alarm over ultra-processed food. Sanders introduced legislation in 2024 that could lead to a federal ban on junk food advertising to children, a national education campaign, and labels on ultra-processed foods that say the products aren’t recommended for children. Booker cosigned the legislation along with Sens. Peter Welch (D-Vt.) and John Hickenlooper (D-Colo.).
The Senate Committee on Health, Education, Labor and Pensions held a December hearing examining links between ultra-processed food and chronic disease during which FDA Commissioner Robert Califf called for more funding for research.
Food companies have tapped into “the same neural circuits that are involved in opioid addiction,” Califf said at the hearing.
Sanders, who presided over the hearing, said there’s “growing evidence” that “these foods are deliberately designed to be addictive,” and he asserted that ultra-processed foods have driven epidemics of diabetes and obesity, and hundreds of billions of dollars in medical expenses.
Research on food and addiction “has accumulated to the point where it’s reached a critical mass,” said Kelly Brownell, an emeritus professor at Stanford who is one of the editors of a scholarly handbook on the subject.
Attacks from three sides — lawyers, Congress, and the incoming Trump administration, all seemingly interested in taking up the fight — could lead to enough pressure to challenge Big Food and possibly spur better health outcomes in the U.S., which has the lowest life expectancy among high-income countries.
“Maybe getting rid of highly processed foods in some things could actually flip the switch pretty quickly in changing the percentage of the American public that are obese,” said Robert Redfield, a virologist who led the Centers for Disease Control and Prevention during the previous Trump administration, in remarks at a December event hosted by the Heritage Foundation, a conservative think tank.
Claims that Big Food knowingly manufactured and sold addictive and harmful products resemble the claims leveled against Big Tobacco before the landmark $206 billion settlement was reached in 1998.
“These companies allegedly use the tobacco industry’s playbook to target children, especially Black and Hispanic children, with integrated marketing tie-ins with cartoons, toys, and games, along with social media advertising,” Rene Rocha, one of the lawyers at Morgan & Morgan representing Martinez, told KFF Health News.
The 148-page Martinez lawsuit against foodmakers draws from documents made public in litigation against tobacco companies that owned some of the biggest brands in the food industry.
Similar allegations were made against opioid manufacturers, distributors, and retailers before they agreed to pay tens of billions of dollars in a 2021 settlement with states.
The FDA ultimately put restrictions on the labeling and marketing of tobacco, and the opioid epidemic led to legislation that increased access to lifesaving medications to treat addiction.
But the Trump administration’s zeal in taking on Big Food may face unique challenges.
The ability of the FDA to impose regulation is hampered in part by funding. While the agency’s drug division collects industry user fees, its division of food relies on a more limited budget determined by Congress.
Change can take time because the agency moves at what some critics call a glacial pace. Last year, the FDA revoked a regulation allowing brominated vegetable oil in food products. The agency determined in 1970 that the additive was not generally recognized as safe.
Efforts to curtail the marketing of ultra-processed food could spur lawsuits alleging that any restrictions violate commercial speech protected by the First Amendment. And Kennedy — if he is confirmed as HHS secretary — may struggle to get support from a Republican-led Congress that champions less federal regulation and a president-elect who during his previous term served fast food in the White House.
“The question is, will RFK be able to make a difference?” said David L. Katz, a doctor who founded True Health Initiative, a nonprofit group that combats public health misinformation. “No prior administration has done much in this space, and RFK is linked to a particularly anti-regulatory administration.”
Meanwhile, the U.S. population is recognized as among the most obese in the world and has the highest rate of people with multiple chronic conditions among high-income countries.
“There is a big grassroots effort out there because of how sick we are,” said Jerold Mande, who served as deputy undersecretary for food safety at the Department of Agriculture from 2009 to 2011. “A big part of it is people shouldn’t be this sick this young in their lives. You’re lucky if you get to 18 without a chronic disease. It’s remarkable.”
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
This article first appeared on KFF Health News and is republished here under a Creative Commons license.
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How to Vary Breakfast for Digestion?
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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
❝Would appreciate your thoughts on how best to promote good digestion. For years, my breakfast has consisted of flaxseeds, sunflower seeds, and almonds – all well ground up – eaten with a generous amount of kefir. This works a treat as far as my digestion is concerned. But I sometimes wonder whether it would be better for my health if I varied or supplemented this breakfast. How might I do this without jeopardising my good digestion?❞
Sounds like you’re already doing great! Those ingredients are all very nutrient-dense, and grinding them up improves digestion greatly, to the point that you’re getting nutrients your body couldn’t get at otherwise. And the kefir, of course, is a top-tier probiotic.
Also, you’re getting plenty of protein and healthy fats in with your carbs, which results in the smoothest blood sugar curve.
As for variety…
Variety is good in diet, but variety within a theme. Our gut microbiota change according to what we eat, so sudden changes in diet are often met with heavy resistance from our gut.
- For example, people who take up a 100% plant-based diet overnight often spend the next day in the bathroom, and wonder what happened.
- Conversely, a long-time vegan who (whether by accident or design) consumes meat or dairy will likely find themself quickly feeling very unwell, because their gut microbiota have no idea what to do with this.
So, variety yes, but within a theme, and make any changes gradual for the easiest transition.
All in all, the only obvious suggestion for improvement is to consider adding some berries. These can be fresh, dried, or frozen, and will confer many health benefits (most notably a lot of antioxidant activity).
Enjoy!
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Dealing With Hearing Loss
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Hearing is important, not only for convenience, but also for cognitive health—as an inability to participate in what for most people is an important part of social life, has been shown to accelerate cognitive decline:
14 Powerful Strategies To Prevent Dementia ← one of them is looking after your hearing
To this end, we’ve written before about ways to retain (or at least slow the loss of) your hearing, here:
But, what if, despite our best efforts, your hearing is declining regardless, or is already impaired in some way?
Working with the hand we’ve been dealt
So, your hearing is bad and/or deteriorating. Assuming you’ve ruled out possibilities of fixing it, the next step is how to manage this new state of affairs.
One thing to seriously consider, sooner than you think you need to, is using hearing aids. This is because they will not only help you in the obvious practical way, but also, they will slow the associated decline of the parts of your brain that process the language you hear:
ACHIEVE study finds hearing aids cut cognitive decline by 48%
…and here’s the paper itself:
Furthermore, hearing aid use can significantly reduce all-cause mortality:
Your ears are not the only organs
Remember, today’s about dealing with hearing loss, not preventing it (for preventing it, see the second link we dropped up top).
With this in mind: do not underestimate the usefulness of learning to lipread.
Lipreading is not a panacea; it has its limitations:
- You can’t lipread an audio-only phonecall, or a podcast, or the radio
- You can’t lipread a video call if the video quality is poor
- You can’t lipread if someone is wearing a mask (as in many healthcare settings)
- You can’t lipread multiple people at once; you have to choose whose mouth to watch (or at least, you will miss the first word(s) each time while switching)
- You can’t lipread during sex if your/their face is somewhere else (may seem like a silly example, but actually communication can be important in sex, and the number of times this writer has had to say “Say again?” in intimate moments is ridiculous)
However, it can also make a huge difference the rest of the time, and can even be a superpower in times/places when other people’s hearing is nullified, such as a noisy environment, or a video call in which someone’s mic isn’t working.
The good news is, it’s really very easy to learn to lipread. There are many valid ways (often involving consciously memorizing mouth-shapes from charts, and then putting them together one by one to build a vocabulary), but this writer recommends a more organic, less effort-intensive approach:
- Choose a video of someone who speaks clearly, and for which video you already know what is being said (such as by using subtitles first, or a transcript, or perhaps the person is delivering a famous speech or reciting a poem that you know well, or it’s your favorite movie that you’ve watched many times).
- Now watch it with the sound off (assuming you do normally have some hearing; if you don’t, then you’re probably ahead of the game here) and just pay close attention to the lips. Do this on repeat; soon you’ll be able to “hear” the sounds as you see them made.
- Now choose a video of someone who speaks clearly, for which video you do not already know what is being said. You’ll probably only get parts of it at first; that’s ok.
- Now learn the rest of what they said in that video (by reading a transcript or such), and use it like you used the first video.
- Now repeat steps 3 and 4 until you are lipreading most people easily unless there is some clear obfuscation preventing you.
This process should not take long, as there are only about 44 phonemes (distinct sounds) in English, and once you’ve learned them, you’re set. If you speak more languages, those same 44 phonemes should cover most of most of them, but if not, just repeat the above process with the next language.
Remember, if you have at least some hearing, then most of the time your lipreading and your hearing are going to be working together, and neither will be as strong without the other—but if necessary, well-practised lipreading can indeed often stand in for hearing when hearing isn’t available.
A note on sign language:
Sign language is great, and cool, and useful. However, it’s only as useful as the people who know it, which means that it’s top-tier in the Deaf community (where people will dodge hearing-related cognitive decline entirely, because their social interaction is predominantly signed rather than spoken), and can be useful with close friends or family members who learn it (or at least learn some), but isn’t as useful in most of the wider world when people don’t know it. But if you do want to learn it, don’t let that hold you back—be the change you want to see!
Most of our readers are American, so here’s a good starting place for American Sign Language ← this is a list of mostly-free resources
Enjoy!
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Rosehip’s Benefits, Inside & Out
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It’s In The Hips
Rosehip (often also written: “rose hip”, “rosehips”, or “rose hips”, but we’ll use the singular compound here to cover its use as a supplement) is often found as an extra ingredient in various supplements, and also various herbal teas. But what is it and what does it actually do?
What it is: it’s the fruiting body that appears on rose plants underneath where the petals appear. They are seasonal.
As for what it does, read on…
Anti-inflammatory
Rosehip is widely sought for (and has been well-studied for) its anti-inflammatory powers.
Because osteoarthritis is one of the most common inflammatory chronic diseases around, a lot of the studies are about OA, but the mechanism of action is well-established as being antioxidant and anti-inflammatory in general:
❝Potent antioxidant radical scavenging effects are well documented for numerous rose hip constituents besides Vitamin C.
Furthermore, anti-inflammatory activities include the reduction of pro-inflammatory cytokines and chemokines, reduction of NF-kB signaling, inhibition of pro-inflammatory enzymes, including COX1/2, 5-LOX and iNOS, reduction of C-reactive protein levels, reduction of chemotaxis and chemoluminescence of PMNs, and an inhibition of pro-inflammatory metalloproteases.❞
Note that while rosehip significantly reduces inflammation, it doesn’t affect the range of movement in OA—further making clear its mechanism of action:
Read: Rosa canina fruit (rosehip) for osteoarthritis: a cochrane review
Anti-aging
This is partly about its antioxidant effect, but when it comes to skin, also partly its high vitamin C content. In this 8-week study, for example, taking 3mg/day resulted in significant reductions of many measures of skin aging:
Heart healthy
The dose required to achieve this benefit is much higher, but nonetheless its effectiveness is clear, for example:
❝Daily consumption of 40 g of rose hip powder for 6 weeks can significantly reduce cardiovascular risk in obese people through lowering of systolic blood pressure and plasma cholesterol levels. ❞
~ Dr. Mona Landin-Olsson et al.
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon
Enjoy!
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The Circadian Diabetes Code – by Dr. Satchin Panda
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We have previously reviewed Dr. Panda’s “The Circadian Code” which pertains to the circadian rhythms (yes, plural) in general; this one uses much of the same research, but with a strong focus on the implications for blood sugar management.
It’s first a primer in diabetes (and prediabetes, and, in contrast, what things should look like if healthy). You’ll understand about glucose metabolism and glycogen and insulin and more; you’ll understand what blood sugar readings mean, and you’ll know what an Hb1AC count actually is and what it should look like too, things like that.
After that, it’s indeed about what the subtitle promises: the right times to eat (and what to eat), when to exercise (and how, at which time), and how to optimize your sleep in the context of circadian rhythm and blood sugar management.
You may be wondering: why does circadian rhythm matter for blood sugars? And the answer is explained at some length in the first part of the book, but to oversimplify greatly: your body needs energy all the time, no matter when it was that you last ate. Thus, it has to organize its energy reserves to that at all times you can 1) function, on a cellular level 2) maintain a steady balance of sugar in your blood despite using it at slightly higher or lower levels at different times of day. Because the basal metabolic rate accounts for most of our energy use, the body has to plan for a base rate of so much energy per day, and to do that, it needs to know what a day is. Dr. Panda explains this in detail (the marvels of PER proteins and all that), but basically, that’s the relevance of circadian rhythm.
However, it’s not all theory and biochemistry; there is also a 12-week program to reverse prediabetes and type 2 diabetes (it will not, of course, reverse Type 1 Diabetes, sorry—but the program will still be beneficial even in that case, since more even blood sugars means fewer woes).
They style is friendly and clear, explaining the science simply, yet without patronizing the reader. References are given, with claims sourced in an extensive bibliography.
Bottom line: if you or a loved one have diabetes or prediabetes, or just have a strong desire to avoid getting such and generally keep your metabolic health in good order, this book will definitely help.
Click here to check out The Diabetes Code, and enjoy better blood sugar health than ever!
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