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:

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  • Why STIs Are On The Rise In Older Adults

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    Three Little Words

    Sexually Transmitted Infections (STIs) are often thought of as something that predominantly plagues younger people… The truth, however, is different:

    ❝Rising divorce rates, forgoing condoms as there is no risk of pregnancy, the availability of drugs for sexual dysfunction, the large number of older adults living together in retirement communities, and the increased use of dating apps are likely to have contributed to the growing incidence of STIs in the over-50s.

    These data likely underestimate the true extent of the problem as limited access to sexual health services for the over 50s, and trying to avoid the stigma and embarrassment both on the part of older people and healthcare professionals, is leading to this age group not seeking help for STIs.❞

    ~ Dr. Justyna Kowalska

    Read more: Managing The Rise In STIs Among Older Adults

    That said, there is a gender gap when it comes to the increased risk, for example:

    ❝A retrospective study from the USA involving 420,790 couples aged 67 to 99 years, found that widowhood was associated with an increased risk of STIs in older men, but not women❞

    ~ US Dept of Health & Human Services

    Source: CDC: | Sexually Transmitted Disease Surveillance

    Is abstinence the best preventative, then?

    It is inarguably the most effective, but not necessarily the best for everyone.

    This is because for most adults, a healthy sex life is an important part of overall wellbeing.

    See also: Mythbusting The Big O

    Even in this case there is a gender gap in:

    • the level of importance placed on frequency of sexual interactions
    • what act(s) of sexuality are held to be most important:

    ❝Among sexually active men, frequent (≥2 times a month) sexual intercourse (P < .001) and frequent kissing, petting, or fondling (P < .001) were associated with greater enjoyment of life.

    Among sexually active women, frequent kissing, petting, or fondling was also associated with greater enjoyment of life (P < .001), but there was no significant association with frequent intercourse (P = .101).

    Concerns about one’s sex life and problems with sexual function were strongly associated with lower levels of enjoyment of life in men and to a lesser extent in women.❞

    ~ Dr. Lee Smith et al.

    Source: Sexual Activity is Associated with Greater Enjoyment of Life in Older Adults

    If you have the time to go into it much more deeply, this paper from the Journal of Gerontology is much more comprehensive, looking also at related lifestyle factors, religious/political backgrounds, views on monogamy or non-monogamy (of various kinds), hormonal considerations, the impact of dementia or other long-term disabilities that may affect things, widowhood, and many other elements:

    The National Social Life, Health, and Aging Project: An Introduction

    What’s the best preventative, then?

    Regular health screening for yourself and your partner(s) is an important key to preventative health when it comes to STIs.

    You can Google search for a local STI clinic, and worry not, they are invariably discreet and are well-used to everybody coming in. They’re just glad you’re being responsible about things. It’s also not their job to judge your sexual activities, even if it’s something you might have reason to wish to be secretive about, try to be honest there.

    Secondly, most of the usual advice about safe sex still goes, even when there’s no risk of pregnancy. For example, if there’s at least one penis involved, then condoms remain the #1 barrier to all manner of potential infections (we know, almost nobody likes condoms, but sometimes the truth isn’t what we want to hear).

    Lastly, if there’s at least one vagina involved, then please for the love of all that is holey, do not put anything there that could cause a yeast infection.

    What can cause a yeast infection? Pretty much anything with sugar, which includes but is not limited to:

    • Most kinds of food that Cosmo-style “liven things up in the bedroom” advice columns might suggest using (including fruit, honey, chocolate sauce, whipped cream, etc)
    • Hands that are not clean (watch out for bacteria too)
    • A mouth that has recently been eating or drinking anything with sugar in it, and that includes many kinds of alcohol, as well as milk or hot drinks that had milk in

    Yeast infections are not nearly so serious as the STIs the other measures are there to avoid, but they’re not fun either, so some sensible policies in that regard are always good!

    On a related note, see also: How To Avoid UTIs

    Recap on the single most important part of this article:

    At all ages, it remains a good health practice—unless one is absolutely celibate—to regularly get oneself and one’s partner(s) checked for STIs.

    Take care!

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  • Artichoke vs Okra – 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 artichoke to okra, we picked the okra.

    Why?

    Both have their merits, but there is a winner in the end:

    In terms of macros, artichoke gets off to a good start with more fiber, carbs, and protein. The differences aren’t huge, but they’re there, so this is a nominal first-round win for artichoke.

    In the category of vitamins, artichoke has negligibly more of vitamins B5 and B9, while okra has a lot more of vitamins A, B1, B6, C, E, and K, winning this round by a huge margin.

    Looking at minerals, artichoke has more copper, iron, phosphorus, and potassium, while okra has more calcium, magnesium, manganese, selenium, and zinc, giving okra a modest win in this round.

    In other considerations, they’re both abundant in polyphenols, with nothing to strongly set one ahead of the other.

    Adding up the sections makes for an overall win for okra, but by all means do enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    21 Most Beneficial Polyphenols & What Foods Have Them

    Enjoy!

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  • Is Ant Oil Just “Snake Oil”?

    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 Tested Out “Ant Egg Oil”

    Did you know?! There’s a special protein found only in the eggs of a particular species of ant found in Turkey, that can painlessly and permanently stop (not just slow!) hair regrowth in places you’d rather not have hair.

    Neither did we, and when we heard about it, we did our usual research, and discovered a startling secret.

    …there probably isn’t.

    We decided to dig deeper, and the plot (unlike the hair in question) thickens:

    We could not find any science for or against (or even generally about) the use of ant egg oil to prevent hair regrowth. Not a peep. What we did find though was a cosmetic chemist who did an analysis of the oil as sold, and found its main ingredient appears to be furan-2-carbaldehyde, or Furfural, to its friends.

    Surprise! There’s also no science that we could find about the effect of Furfural (we love the name, though! Fur for all!) on hair, except that it’s bad for rodents (and their hair) if they eat a lot of it. So please don’t eat it. Especially if you’re a mouse.

    And yet, many ostensibly real reviews out in the wild claim it works wonders. So, we took the investigative reporting approach and tried it ourselves.

    That’s right, a plucky member of our team tried it, and she reports:

    ❝ At first glance, it seems like olive oil. There’s something else though, adding a darker colour and a slight bitterness to the smell.

    After waxing, I applied a little every few days. When the hair eventually regrew (and it did), it grew back thinner, and removing the new hairs was a strangely easy experience, like pulling hairs out of soft soap instead of out of skin. It didn’t hurt at all, either.

    I had more of the oil, so I kept going with the treatment, and twelve weeks later there are very few hairs regrowing at all; probably there will be none left soon. Whatever’s in this, be it from ant eggs or wheat bran or something else entirely, it worked for me!❞

    So in short: it remains a mystery for now! If you try it, let us know how it went for you.

    Here’s the “interesting” website that sells it, though you may find it for less on eBay or similar. (Note, we aren’t earning any commissions from these links. We just wanted to make it easier for you to dive deeper).

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  • The Popular Longevity Compound That Gives You Cancer?

    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.

    Aging and cancer are deeply interconnected.

    To oversimplify (because otherwise each bullet point would be the size of a large library):

    • Cellular aging is in large part a matter of DNA damage, copying errors, errors beyond copied forwards, exacerbating the problem
      • That latter item, by the way, is one of the reasons why sometimes a lot of aging seems to arrive all at once in a burst; it’s because once a DNA copying error is made, it gets copied forwards and proliferated rapidly. On which note…
    • Cancer is in large part a matter of DNA damage that specifically made the cell line accidentally immortal (sounds good, is very bad), and then it gets copied forwards and proliferated
      • Which can kill you, because you’re only supposed to have so many cells there (they’re supposed to die at approximately the same rate that they’re made, and instead they’ve stopped dying and they’re proliferating exponentially) so what you end up with is exponentially increasingly many cells that are still using the resources from the still-working cells around them, and/but doing nothing but growing an ever-increasing tumorous mass that, depending on where it is, might kill you directly (by pressure against an organ, especially if it’s the brain) if the systemic exhaustion and/or indirect organ failure doesn’t get you first.

    The good news is that this means that many things that are anti-aging are also anticancer.

    The bad news is that this isn’t always so!

    Polyamines: for better or for worse, in sickness or in health?

    We’ve written about polyamines before, and their role in healthy longevity, for example: Spermidine For Longevity

    And, for that matter: Spermine vs Alzheimer’s & Parkinson’s!

    However, scientists (Dr. Keiko Kashiwagi et al.) have investigated why these longevity-inducing compounds are also consistently elevated in cancer cells (remember, cancer cells are terribly long-lived, being in fact biologically immortal!).

    Firstly, we need to understand what polyamines do in healthy cells: polyamines act as “geroprotectors” by stimulating autophagy*, the cellular recycling process, primarily through activation of a specific protein (known to its friends by the snappy name of “eIF5A1”), which supports mitochondrial function and healthy aging.

    *We wrote about this here: Fisetin: The Anti-Aging Assassin ← so-called because it works by killing the aging cells that need to die sooner rather than later if aging is not to be exacerbated by copying their mistakes forwards

    What Dr. Kashiwagi and her team found, using high-resolution proteomics across more than 6,700* proteins in human cancer cell lines, was that polyamines first and foremost boost glycolysis—rapid glucose breakdown for energy—rather than mitochondrial respiration. In other words, reinforcing a metabolic pattern typical of cancer cells.

    *The paper says “>6,700”, and links to a database. Wanting to know the precise number to tell you, we went to look at the database. It took a long time to download, and well, it’s an Excel spreadsheet with 60 columns and 96,294 rows. We’re keen to go the extra mile at 10almonds, but even we have our limits, so we will tell you the number is somewhere between 6,700 and 96,294. It’s a lot.

    Back to the concepts rather than the numbers: this difference (favoring glycolysis vs mitochondrial respiration) becomes a problem, because… Well, you remember our dear friend eIF5A1?

    It has a sneaky sibling, eIF5A2.

    Now, while eIF5A1 supports autophagy and mitochondrial health in normal cells, this closely-related eIF5A2 protein—sharing 84% of its amino acid sequence—is selectively increased in cancer cells and, as an encore, drives tumor-promoting gene expression.

    You can read the paper itself, here: Polyamines stimulate the protein synthesis of the translation initiation factor eIF5A2, participating in mRNA decoding, distinct from eIF5A1

    So, what does this mean, in practical terms?

    The researchers suggest that targeting eIF5A2 or its interaction with ribosomes could provide a selective cancer therapy strategy, potentially blocking tumor growth without disrupting the beneficial eIF5A1-mediated effects linked to healthy aging.

    But that’s not very useful on an individual level.

    Instead, what we might do is draw from conclusions about the use of other senolytics—compounds that increase autophagy and thus improve healthy longevity by killing “zombie cells” that otherwise were overdue for dying.

    For example, in this: The Drug & Supplement Combo That Reverses Aging

    In this case, the researchers found that the senolytic compounds were best taken not daily, but rather once every two weeks.

    Why? So that the body’s normal tumor-suppression systems can be working most of the time, and the senolytic does a clearing-out of old cells once every two weeks, which is a one- or two-day purge, not long enough for any cancer to get a foothold before the normal tumor-suppression systems come back online.

    Want to learn more?

    You might enjoy:

    Fasting Cancer – by Dr. Valter Longo

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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  • The Comfort Book – by Matt Haig

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    This book “is what it says on the tin”. Matt Haig, bestselling author of “Reasons to Stay Alive” (amongst other works) is here with “a hug in a book”.

    The format of the book is an “open it at any page and you’ll find something of value” book. Its small chapters are sometimes a few pages long, but often just a page. Sometimes just a line. Always deep.

    All of us, who live long enough, will ponder our mortality sometimes. The feelings we may have might vary on a range from “afraid of dying” to “despairing of living”… but Haig’s single biggest message is that life is full of wonder; each moment precious.

    • That hope is an incredible (and renewable!) resource.
    • That we are more than a bad week, or month, or year, or decade.
    • That when things are taken from us, the things that remain have more value.

    Bottom line: you might cry (this reviewer did!), but it’ll make your life the richer for it, and remind you—if ever you need it—the value of your amazing life.

    Get your copy of “The Comfort Book” from Amazon today

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  • Why Psyllium Is Healthy Through-And-Through

    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.

    Psyllium is the powder of the husk of the seed of the plant Plantago ovata.

    It can be taken as a supplement, and/or used in cooking.

    What’s special about it?

    It is fibrous, and the fiber is largely soluble fiber. It’s a “bulk-forming laxative”, which means that (dosed correctly) it is good against both constipation (because it’s a laxative) and diarrhea (because it’s bulk-forming).

    See also, because this is Research Review Monday and we provide papers for everything:

    Fiber supplements and clinically proven health benefits: How to recognize and recommend an effective fiber therapy

    In other words, it will tend things towards being a 3 or 4 on the Bristol Stool Scalethis is not pretty, but it is informative.

    Before the bowels

    Because of how it increases the viscosity of substances it finds itself in, psyllium slows stomach-emptying, and thus improves feelings of satiety.

    Here’s a study in which taking psyllium before breakfast and lunch resulted in increased satiety between meals, and reduction in food-related cravings:

    Satiety effects of psyllium in healthy volunteers

    Prebiotic benefits

    We can’t digest psyllium, but our gut bacteria can—somewhat! Because they can only digest some of the psyllium fibers, that means the rest will have the stool-softening effect, while we also get the usual in-gut benefits from prebiotic fiber first too:

    The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls

    Cholesterol-binding

    Psyllium can bind to cholesterol during the digestive process. Why only “can”? Well, if you don’t consume cholesterol (for example, if you are vegan), then there won’t be cholesterol in the digestive tract to bind to (yes, we do need some cholesterol to live, but like most animals, we can synthesize it ourselves).

    What this cholesterol-binding action means is that the dietary cholesterol thus bound cannot enter the bloodstream, and is simply excreted instead:

    Plantago consumption significantly reduces total cholesterol and low-density lipoprotein cholesterol in adults: A systematic review and meta-analysis

    Heart health beyond cholesterol

    Psyllium supplementation can also help lower high blood pressure but does not significantly lower already-healthy blood pressure, so it can be particularly good for keeping things in safe ranges:

    ❝Given the overarching benefits and lack of reported side effects, particularly for hypertensive patients, health care providers and clinicians should consider the use of psyllium supplementation for the treatment or abatement of hypertension, or hypertensive symptoms.❞

    ~ Dr. Mina Salek et al.

    Read in full: The effect of psyllium supplementation on blood pressure: a systematic review and meta-analysis of randomized controlled trials ← you can see the concrete numbers here

    Is it safe?

    Psyllium is first and foremost a foodstuff, and is considered very safe unless you have an allergy (which is rare, but possible).

    However, it is still recommended to start at a low dose and work up, because anything that changes your gut microbiota, even if it changes it for the better, will be easiest if done slowly (or else, you will hear about it from your gut).

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon

    Enjoy!

    Don’t Forget…

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