The Fiber Effect – by Nichole Dandrea-Russert

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The author, a registered dietician-nutritionist (RDN), brings to this work her decades of professional experience specializing in heart disease, diabetes, sports nutrition, and women’s health—and it shows.

The main premise is, of course “eat more fiber”, but she also talks us through what happens if we don’t, and how very many people (including 95% of Americans) suffer the consequences of a fiber-deficient diet, usually without even knowing that that’s the reason.

This book details the many different kinds of fiber (which is one of the reasons for consuming a wide variety of plants, not just one or two star-performers), what they do, what we need to prioritize for what, and more.

The recipes, of which there are 40 (enough to furnish us with a 14-day meal plan, which she does) are plant-based and varied.

The style is energetic and friendly, with plenty of (well-referenced) scientific information, but little-to-no jargon.

Bottom line: if you’d like to improve your fiber intake, then this book can help you supercharge that!

Click here to check out The Fiber Effect, and feel the difference!

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  • How scientists are hacking bacteria to treat cancer, self-destruct, then vanish without a trace

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    Bacteria are rapidly emerging as a new class of “living medicines” used to kill cancer cells.

    We’re still a long way from a “cure” for cancer.

    But one day we could have programmable, self-navigating bacteria that find tumours, release treatment only where needed, then vanish without a trace.

    Here’s where the science is up to.

    Could engineered bacteria, including Listeria monocytogenes, help treat cancer? quantic69/Getty

    Current treatments aren’t perfect

    Many tumours are hard to treat. Sometimes, treatments cannot penetrate them. Other times, tumours can “fight back” by suppressing certain parts of the immune system, reducing the impact of treatments. Or tumours can develop resistance to treatments.

    Using bacteria could overcome these obstacles.

    More than a century ago, surgeons noticed some people with cancer who developed bacterial infections unexpectedly went into remission. That is, their cancer signs or symptoms decreased or disappeared.

    Now we’re learning what could explain this. Broadly speaking, bacteria can activate the body’s immune system to attack cancer cells.

    In fact, this approach is already used in the clinic. Bacteria are now the treatment of choice worldwide for certain cases of bladder cancer. When doctors deliver a weakened version of Mycobacterium bovis directly into the bladder through a catheter, the body’s immune response destroys the cancer.

    Why bacteria?

    Certain bacteria have an unusual talent. They can naturally find and grow inside solid tumours – ones that grow in organs and tissues – but leave healthy tissue relatively untouched.

    Solid tumours are perfect homes for these bacteria as they contain lots of nutrients from dead cells, are low in oxygen (an environment these bacteria prefer), and typically have reduced immune function, so cannot defend themselves against the bacteria.

    All this suggests possible careers for these bacteria as delivery couriers to carry targeted, anti-tumour therapies.

    Over the past 30 years or so, more than 500 research papers, 70 clinical trials and 24 startup companies have focused on bacterial cancer therapy, with growth accelerating sharply in the past five years.

    Most bacterial cancer therapies in clinical trials today target solid tumours, including pancreatic, lung, and head and neck cancers, which are the kinds that often resist conventional treatments.

    Bacteria could deliver cancer vaccines

    Cancer vaccines work by presenting a cancer’s unique molecular “fingerprints”, known as tumour antigens, to the immune system so it can hunt down and eliminate tumour cells displaying those antigens.

    Bacteria can serve as couriers for these anti-cancer vaccines. Using genetic engineering, the genetic instructions (or DNA) in bacteria that might make us unwell can be removed and replaced with DNA for immune-stimulating tumour antigens.

    Listeria monocytogenes is the main character in more than 30 cancer vaccine clinical trials. Unfortunately, most of these trials did not show that these treatments work better than current ones.

    The challenge is teaching the immune system to recognise cancer’s telltale antigens strongly enough to remember them, without pushing the body into dangerous overdrive.

    Bacteria could boost existing cancer therapies

    Nearly half of current clinical trials using bacteria in cancer therapies pair bacteria with immunotherapies or chemotherapy as part of personalised treatment plans to enhance the body’s attack on cancer.

    Various approaches have finished phase 2 clinical trials. These include using immunotherapy combined with modified Listeria to activate the immune system for recurrent cervical cancer.

    Another trial used modified Salmonella in people with advanced pancreatic cancer alongside chemotherapy to increase survival.

    Bacteria could be ‘bugs as drugs’

    Arming bacteria with a drug means they could destroy the tumour from the inside, creating “bugs as drugs”.

    For this, we need precise genetic control over how bacteria behave. Researchers can already reprogram bacteria to sense, compute and respond to molecular signals around the tumour.

    Researchers can also engineer bacteria to self-destruct after delivering a drug, secrete immune-boosting molecules, or activate other therapies on command.

    Researchers are building “multi-function” strains that combine several treatment strategies at once.

    Probiotic species used in humans for many years are also candidates, including Escherichia coli Nissle, Lactobacillus and Bifidobacterium. These can be engineered to produce cancer-killing molecules or alter the environment around the tumour.

    How close are we, really?

    While early human trials have shown this approach is generally safe, finding the right dose remains a delicate balance.

    Bacteria are also living entities that can evolve in unpredictable ways, and their use in humans demands strict safety controls. Even strains modified for safety can cause infection or trigger excessive inflammation.

    So scientists are developing “biocontainment” strategies – engineered safeguards that prevent bacterial spread beyond tumours or triggers them to self-destruct after treatment.

    If we can overcome these issues, such “living medicines” would still need to successfully complete clinical trials and receive regulatory approval before being commonly used in the clinic.

    If so, this could mark a profound shift in how we treat cancer, from static drugs to adaptive biological systems.

    Josephine Wright, Senior Research Fellow,, South Australian Health & Medical Research Institute and Susan Woods, Associate Professor, GESA Bushell Research Fellow, University of Adelaide and Principal Research Fellow, Precision Cancer Medicine, South Australian Health & Medical Research Institute

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

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  • Healthy Tiramisu

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    Tiramisu (literally “pick-me-up”, “tira-mi-su”) is a delightful dish that, in its traditional form, is also a trainwreck for the health, being loaded with inflammatory cream and sugar, not to mention the cholesterol content. Here we recreate the dish in healthy fashion, being loaded with protein, fiber, and healthy fats, not to mention that the optional sweetener is an essential amino acid. The coffee and cocoa, of course, are full of antioxidants too. All in all, what’s not celebrate?

    You will need

    • 2 cups silken tofu (no need to press it) (do not substitute with any firmer tofu or it will not work)
    • 1 cup oat cream (you can buy this ready-made, or make it yourself by blending oats in water until you get the desired consistency) (you can also just use dairy cream, but that will be less healthy)
    • 1 cup almond flour (also simply called “ground almonds”)
    • 1 cup espresso ristretto, or otherwise the strongest black coffee you have facility to make
    • ¼ cup unsweetened cocoa powder, plus more for dusting
    • 1 pack savoiardi biscuits, also called “ladyfinger” biscuits (this was the only part we couldn’t make healthy—if you figure out a way to make it healthy, let us know!) (if vegan, obviously use a vegan substitute biscuit; this writer uses Lotus/Biscoff biscuits, which work well)
    • 1 tsp vanilla essence
    • ½ tsp almond essence
    • Optional: glycine, per taste
    • Garnish: roasted coffee beans

    Method

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

    1) Add glycine to the coffee first if you want the overall dish to be sweeter. Glycine has approximately the same sweetness as sugar, and can be used as a 1:1 substitution. Use that information as you see fit.

    2) Blend the tofu and the oat cream together in a high-speed blender until smooth. It should have a consistency like cake-batter; if it is too liquidy, add small amounts of almond flour until it is thicker. If it’s too thick, add oat cream until it isn’t. If you want it to be sweeter than it is, add glycine to taste. When happy with its taste and consistency, divide it evenly into two bowls.

    3) Add the vanilla essence and almond essence to one bowl, and the cocoa powder to the other, mixing well (in a food processor, or just by using a whisk)

    4) Coat the base of a glass dish (such as a Pyrex oven dish, but any dish is fine, and any glass dish will allow for viewing the pretty layers we’ll be making) with a very thin layer of almond flour (if you want sweetness there, you can mix some glycine in with the almond flour first).

    4) One by one, soak the biscuits briefly in the coffee, and use them to line to base of the dish.

    5) Add a thin layer of chocolate cream, ensuring the surface is as flat as possible. Dust it with cocoa powder, to increase the surface tension.

    6) Add a thin layer of vanilla-and-almond cream, ensuring the surface is as flat as possible. Dust it with cocoa powder, to increase the surface tension.

    7) Stop and assess: do you have enough ingredients left to repeat these layers? It will depend on the size and shape dish you used. If you do, repeat them, finishing with a vanilla-and-almond cream layer.

    8) Dust the final layer with cocoa powder if you haven’t already, and add the coffee bean garnish, if using.

    9) Refrigerate for at least 8 hours, and if you have time to prepare it the day before you will eat it, that is best of all.

    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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  • How often should you wash your sheets and towels?

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    Everyone seems to have a different opinion when it comes to how often towels and bed sheets should be washed. While many people might wonder whether days or weeks is best, in one survey from the United Kingdom, almost half of single men reported not washing their sheets for up to four months at a time.

    It’s fairly clear that four months is too long to leave it, but what is the ideal frequency?

    Bed linen and towels are quite different and so should be washed at different intervals. While every week or two will generally suffice for sheets, towels are best washed every few days.

    Anyway, who doesn’t love the feeling of a fresh set of sheets or the smell of a newly laundered towel?

    Why you should wash towels more often

    When you dry yourself, you deposit thousands of skin cells and millions of microbes onto the towel. And because you use your towel to dry yourself after a shower or bath, your towel is regularly damp.

    You also deposit a hefty amount of dead skin, microbes, sweat and oils onto your sheets every night. But unless you’re a prolific night sweater, your bedding doesn’t get wet after a night’s sleep.

    Towels are also made of a thicker material than sheets and therefore tend to stay damp for longer.

    So what is it about the dampness that causes a problem? Wet towels are a breeding ground for bacteria and moulds. Moulds especially love damp environments. Although mould won’t necessarily be visible (you would need significant growth to be able to see it) this can lead to an unpleasant smell.

    As well as odours, exposure to these microbes in your towels and sheets can cause asthma, allergic skin irritations, or other skin infections.

    A couple changing the sheets on their bed.
    People don’t always agree on how often to change the sheets.
    http://rawpixel.com/Shutterstock

    So what’s the ideal frequency?

    For bedding, it really depends on factors such as whether you have a bath or shower just before going to bed, or if you fall into bed after a long, sweaty day and have your shower in the morning. You will need to wash your sheets more regularly in the latter case. As a rule of thumb, once a week or every two weeks should be fine.

    Towels should ideally be washed more regularly – perhaps every few days – while your facecloth should be cleaned after every use. Because it gets completely wet, it will be wet for a longer time, and retain more skin cells and microbes.

    Wash your towels at a high temperature (for example, 65°C) as that will kill many microbes. If you are conscious of saving energy, you can use a lower temperature and add a cup of vinegar to the wash. The vinegar will kill microbes and prevent bad smells from developing.

    Clean your washing machine regularly and dry the fold in the rubber after every wash, as this is another place microbes like to grow.

    Smelly towels

    What if you regularly wash your towels, but they still smell bad? One of the reasons for this pong could be that you’ve left them in the washing machine too long after the wash. Especially if it was a warm wash cycle, the time they’re warm and damp will allow microbes to happily grow. Under lab conditions the number of these bacteria can double every 30 minutes.

    It’s important to hang your towel out to dry after use and not to leave towels in the washing machine after the cycle has finished. If possible, hang your towels and bedding out in the sun. That will dry them quickly and thoroughly and will foster that lovely fresh, clean cotton smell. Using a dryer is a good alternative if the weather is bad, but outdoors in the sun is always better if possible.

    Also, even if your towel is going to be washed, don’t throw a wet towel into the laundry basket, as the damp, dirty towel will be an ideal place for microbes to breed. By the time you get to doing your washing, the towel and the other laundry around it may have acquired a bad smell. And it can be difficult to get your towels smelling fresh again.

    A young woman loading a washing machine.
    Towels should be washed more often than sheets.
    New Africa/Shutterstock

    What about ‘self-cleaning’ sheets and towels?

    Some companies sell “quick-dry” towels or “self-cleaning” towels and bedding. Quick-dry towels are made from synthetic materials that are weaved in a way to allow them to dry quickly. This would help prevent the growth of microbes and the bad smells that develop when towels are damp for long periods of time.

    But the notion of self-cleaning products is more complicated. Most of these products contain nanosilver or copper, antibacterial metals that kill micro-organisms. The antibacterial compounds will stop the growth of bacteria and can be useful to limit smells and reduce the frequency with which you need to clean your sheets and towels.

    However, they’re not going to remove dirt like oils, skin flakes and sweat. So as much as I would love the idea of sheets and towels that clean themselves, that’s not exactly what happens.

    Also, excessive use of antimicrobials such as nanosilver can lead to microbes becoming resistant to them.The Conversation

    Rietie Venter, Associate professor, Clinical and Health Sciences, University of South Australia

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

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  • Applesauce vs Cranberry Sauce – Which is Healthier?

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    Our Verdict

    When comparing applesauce to cranberry sauce, we picked the applesauce.

    Why?

    It mostly comes down to the fact that apples are sweeter than cranberries:

    In terms of macros, they are both equal on fiber (both languishing at a paltry 1.1g/100g), and/but cranberry sauce has 4x the carbs, of which, more than 3x the sugar. Simply, cranberry sauce recipes invariably have a lot of added sugar, while applesauce recipes don’t need that. So this is a huge relative win for applesauce (we say “relative” because it’s still not great, but cranberry sauce is far worse).

    In the category of vitamins, applesauce has more of vitamins B1, B2, B5, B6, B9, and C, while cranberry sauce has more of vitamins E, K, and choline. A more moderate win for applesauce this time.

    When it comes to minerals, applesauce has more calcium, copper, magnesium, phosphorus, and potassium, while cranberry sauce has more iron, manganese, and selenium. Another moderate win for applesauce.

    Since we’ve discussed relative amounts rather than actual quantities, it’s worth noting that neither sauce is a good source of vitamins or minerals, and neither are close to just eating the actual fruits. Just, cranberry sauce is the relatively more barren of the two.

    While cranberries famously have some UTI-fighting properties, you cannot usefully gain this benefit from a sauce that (with its very high sugar content and minimal fiber) actively feeds the very C. albicans you are likely trying to kill.

    All in all, a pitiful show of nutritional inadequacy from these two products today, but one is relatively less bad than the other, and that’s the applesauce.

    Want to learn more?

    You might like to read:

    From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

    Enjoy!

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  • Pelvic Floor Exercises (Not Kegels!) To Prevent Urinary Incontinence

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    It’s a common threat, and if you think it couldn’t happen to you, then well, just wait. Happily, Dr. Christine Pieton, PT, DPT, a sport & women’s health physical therapist, has advice:

    On the ball!

    Or rather, we’re going to be doing ball-squeezing here, if you’ll pardon the expression. You will need a soccer-ball sized ball to squeeze.

    Ball-squeeze breathing: lie on your back, ball between your knees, and inhale deeply, expanding your torso. Exhale, pressing your knees into the ball, engaging your abdominal muscles from lower to upper. Try to keep your spine long and avoid your pelvis tucking under during the exhalation.

    Ball-squeeze bridge: lie on your back, ball between your knees, inhale to prepare, and then exhale, pressing up into a bridge, maintaining a firm pressure on the ball. Inhale as you lower yourself back down.

    Ball-squeeze side plank: lie on your side this time, ball between your knees, supporting forearm under your shoulder, as in the video thumbnail. Inhale to prepare, and then exhale, lifting your hip a few inches off the mat. Inhale as you lower yourself back down.

    Ball-squeeze bear plank: get on your hands and knees, ball between your thighs. Lengthen your spine, inhale to prepare, and exhale as you bring your knees just a little off the floor. Inhale as you lower yourself back down.

    For more details and tips on each of these, plus a visual demonstration, plus an optional part 2 video with more exercises that aren’t ball-squeezes this time, enjoy:

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

    Want to learn more?

    You might also like to read:

    Psst… A Word To The Wise About UTIs

    Take care!

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  • Artichoke vs Edamame – Which is Healthier?

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    Our Verdict

    When comparing artichoke to edamame, we picked the edamame.

    Why?

    Artichoke is great, but edamame is better by most metrics:

    In terms of macros, artichoke has slightly more carbs and fiber, while edamame has a lot more protein; the scale of difference makes this first round a win for edamame.

    In the category of vitamins, artichoke has slightly more of vitamins B3 and C, while edamame has a lot more of vitamins B1, B2, B5, B6, B7, B9, E, and K, winning easily.

    Looking at minerals, artichoke is not higher in any minerals, while edamame has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, sweeping another round for edamame.

    Adding up the sections makes for a very clear overall win for edamame, but by all means do enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    Why You Can’t Skimp On Amino Acids ← edamame is a good source of all essential amino acids

    Enjoy!

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

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