The Vegan Instant Pot Cookbook – by Nisha Vora

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We all know that we should “eat the rainbow” (and that no, Skittles do not count)… So why do we often find ourselves falling into the same familiar habits and well-worn comfort foods?

Nisha Vora, of “Rainbow Plant Life“, is here to make things a lot easier—brightening up our plates is her mission!

In this Instant Pot-authorized, beautifully illustrated cookbook, Vora offers us 90 recipes to do just that. And because it’s an Instant Pot cookbook, they’re all super easy.

What if you don’t have an Instant Pot? Well, don’t tell Instant Pot we said this, but another pressure cooker brand will work too. And if you don’t have any pressure cooker, the recipes are modifiable for regular pots and pans. The recipes also lend themselves well to slow-cooker cooking, for that matter!

Where Vora really excels though is in making mostly-one-pot dishes beautiful and tasty.

The recipes, by the way, are drawn from cuisines from all around the world, and cover:

  • summer and winter dishes
  • breakfasts, sides, mains, desserts
  • the healthy and the decadent (and sometimes both!)

As for the presentation of each recipe, we get at least one full-page photo of the finished dish and sometimes extras of the steps. We get a little intro, the usual information about ingredients etc, and a no-fuss step-by-step method. It’s very easy to use.

If you have allergies or other dietary considerations, this book is pretty mindful of those, making substitutions minimal and easy.

Bottom line: this comprehensive book will seriously brighten up the colors of your cooking!

Click here to check out “The Vegan Instant Pot Cookbook” on Amazon and get brightening up your dishes!

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  • Becoming a Supple Leopard – by Dr. Kelly Starrett and Glen Cordoza

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    We’ve previously reviewed Dr. Starrett’s other book, “Built To Move“, and now today we’ll review his more famous book!

    Why is this one so famous? It’s popularly considered “the Bible of Cross-Fit”, even though it’s not at all marketed as such, and nor does it talk about Cross Fit directly. But: people who are interested in being fit, fast, strong, mobile, stable, and so forth, tend to invest in this book at some point if they are serious.

    The book is big, heavy, and textbook-like. This isn’t a quick light read. This is a “study over the course of a year or more while doing your physiotherapy degree” book. And yet, it’s written for the widest audience, and as such, everything is explained from the ground up, so no prior knowledge is expected.

    It does have pictures, which are clear and helpful, though the print version is better for this than the Kindle edition.

    The subtitle of the book is no lie; it does indeed cover all those things, deeply and at length, for everything musculoskeletal.

    Bottom line: this book will seriously improve your knowledge and understanding of all things body mechanics and related body maintenance. If you care to get/remain fit/strong/mobile/etc, this book is a fine cornerstone for such endeavors.

    Click here to check out Becoming A Supple Leopard, and become a supple leopard!*

    *Metaphorically. Furry metamorphosis is not a side-effect. Suppleness, however, is on offer. Yes, even for you, dear reader!

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  • How Internal Organs Can Be Affected By Spicy Foods (Doctor Explains)

    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.

    Capsaicin has an array of health-giving properties in moderation, but consumed in immoderation and/or without building up tolerance first, can cause problems—serious health issues such as heart attacks, brain spasms, torn esophagus, and even death can occur.

    Heating up

    Capsaicin, the compound that gives peppers their “heat”, is a chemical irritant and neurotoxin that activates pain receptors (TRPV1) tricking the brain into sensing heat, leading to a burning sensation, sweating, and flushing. The pain signal can also trigger the fight-or-flight response, causing a surge of adrenaline. Endorphins are eventually released, creating a pain-relief effect similar to a runner’s high, and ultimately it reduces systemic inflammation, boosts the metabolism, and increases healthy longevity.

    However, in cases of extreme consumption and/or lack of preparation, woe can befall, for example:

    • A man ruptured his esophagus after vomiting from eating a ghost pepper.
    • A participant experienced severe brain blood vessel constriction (reversible cerebral vasoconstriction syndrome) after eating a Carolina reaper.
    • A 25-year-old suffered permanent heart damage from cayenne pepper pills due to restricted blood flow.
    • A teenager died after the “one chip challenge,” although the cause of death was undetermined.

    So, what does moderation and preparation look like?

    Moderation can be different to different people, since genetics do play a part—some people have more TRPV1 receptors than other people. However, for all people (unless in case of having an allergy or similar), acclimatization is important, and a much bigger factor than genetics. 

    Writer’s anecdote: on the other hand, when my son was a toddler I once left the room and came back to find him cheerfully drinking hot sauce straight from the bottle, so it can be suspected that genetics are definitely relevant too, as while I did season his food and he did already enjoy curries and such, he didn’t exactly have a background of entering chili-eating competitions.

    Still, regardless of genes (unless you actually have a medical condition that disallows this), a person who regularly eats spicy food will develop an increasing tolerance for spicy food, and will get to enjoy the benefits without the risks, provided they don’t suddenly jump way past their point of tolerance.

    On which note, in this video you can also see what happens when Dr. Deshauer goes from biting a jalapeño (relatively low on the Scoville heat scale) to biting a Scotch bonnet pepper (about 10x higher on the Scoville heat scale):

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

    Want to learn more?

    You might also like to read:

    Capsaicin For Weight Loss And Against Inflammation

    Take care!

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  • Amid Wildfire Trauma, L.A. County Dispatches Mental Health Workers to Evacuees

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    PASADENA, Calif. — As Fernando Ramirez drove to work the day after the Eaton Fire erupted, smoke darkened the sky, ash and embers rained onto his windshield, and the air smelled of melting rubber and plastic.

    He pulled to the side of the road and cried at the sight of residents trying to save their homes.

    “I could see people standing on the roof, watering it, trying to protect it from the fire, and they just looked so hopeless,” said Ramirez, a community outreach worker with the Pasadena Public Health Department.

    That evening, the 49-year-old volunteered for a 14-hour shift at the city’s evacuation center, as did colleagues who had also been activated for emergency medical duty. Running on adrenaline and little sleep after finding shelter for homeless people all day, Ramirez spent the night circulating among more than a thousand evacuees, offering wellness checks, companionship, and hope to those who looked distressed.

    Local health departments, such as Ramirez’s, have become a key part of governments’ response to wildfires, floods, and other extreme weather events, which scientists say are becoming more intense and frequent due to climate change. The emotional toll of fleeing and possibly losing a home can help cause or exacerbate mental health conditions such as anxiety, depression, post-traumatic stress disorder, suicidal ideation, and substance use, according to health and climate experts.

    Wildfires have become a recurring experience for many Angelenos, making it difficult for people to feel safe in their home or able to go about daily living, said Lisa Wong, director of the Los Angeles County Department of Mental Health. However, with each extreme weather event, the county has improved its support for evacuees, she said.

    For instance, Wong said the county deployed a team of mental health workers trained to comfort evacuees without retraumatizing them, including by avoiding asking questions likely to bring up painful memories. The department has also learned to better track people’s health needs and redirect those who may find massive evacuation settings uncomfortable to other shelters or interim housing, Wong said. In those first days, the biggest goal is often to reduce people’s anxiety by providing them with information.

    “We’ve learned that right when a crisis happens, people don’t necessarily want to talk about mental health,” said Wong, who staffed the evacuation site Jan. 8 with nine colleagues.

    Instead, she and her team deliver a message of support: “This is really bad right now, but you’re not going to do this alone. We have a whole system set up for recovery too. Once you get past the initial shock of what happened — initial housing needs, medication needs, all those things — then there’s this whole pathway to recovery that we set up.”

    The convention center in downtown Pasadena, which normally hosts home shows, comic cons, and trade shows, was transformed into an evacuation site with hundreds of cots. It was one of at least 13 shelters opened to serve more than 200,000 residents under evacuation orders.

    The January wildfires have burned an estimated 64 square miles — an area larger than the city of Paris — and destroyed at least 12,300 buildings since they started Jan. 7. AccuWeather estimates the region will likely face more than $250 billion in economic losses from the blazes, surpassing the estimates from the state’s record-breaking 2020 wildfire season.

    Lisa Patel, executive director of the Medical Society Consortium on Climate and Health, said she’s most concerned about low-income residents, who are less likely to access mental health support.

    “There was a mental health crisis even before the pandemic,” said Patel, who is also a clinical associate professor of pediatrics at Stanford School of Medicine, referring to the covid-19 pandemic. “The pandemic made it worse. Now you lace in all of this climate change and these disasters into a health care system that isn’t set up to care for the people that already have mental health illness.”

    Early research suggests exposure to large amounts of wildfire smoke can damage the brain and increase the risk of developing anxiety, she added.

    At the Pasadena Convention Center, Elaine Santiago sat on a cot in a hallway as volunteers pulled wagons loaded with soup, sandwiches, bottled water, and other necessities.

    Santiago said she drew comfort from being at the Pasadena evacuation center, knowing that she wasn’t alone in the tragedy.

    “It sort of gives me a sense of peace at times,” Santiago said. “Maybe that’s weird. We’re all experiencing this together.”

    She had been celebrating her 78th birthday with family when she fled her home in the small city of Sierra Madre, east of Pasadena. As she watched flames whip around her neighborhood, she, along with children and grandkids, scrambled to secure their dogs in crates and grabbed important documents before they left.

    The widower had leaned on her husband in past emergencies, and now she felt lost.

    “I did feel helpless,” Santiago said. “I figured I’m the head of the household; I should know what to do. But I didn’t know.”

    Donny McCullough, who sat on a neighboring green cot draped in a Red Cross blanket, had fled his Pasadena home with his family early on the morning of Jan. 8. Without power at home, the 68-year-old stayed up listening for updates on a battery-powered radio. His eyes remained red from smoke irritation hours later.

    “I had my wife and two daughters, and I was trying not to show fear, so I quietly, inside, was like, ‘Oh my God,’” said McCullough, a music producer and writer. “I’m driving away, looking at the house, wondering if it’s going to be the last time I’m going to see it.”

    He saved his master recording from a seven-year music project, but he left behind his studio with all his other work from a four-decade career in music.

    Not all evacuees arrived with family. Some came searching for loved ones. That’s one of the hardest parts of his shift, Ramirez said. The community outreach worker helped walk people around the building, cot by cot.

    A week in, at least two dozen people had been killed in the wildfires.

    The work takes a toll on disaster relief workers too. Ramirez said many feared losing their homes in the fires and some already had. He attends therapy weekly, which he said helps him manage his emotions.

    At the evacuation center, Ramirez described being on autopilot.

    “Some of us react differently. I tend to go into fight mode,” Ramirez said. “I react. I run towards the fire. I run towards personal service. Then once that passes, that’s when my trauma catches up with me.”

    Need help? Los Angeles County residents in need of support can call the county’s mental health helpline at 1-800-854-7771. The national Suicide & Crisis Lifeline, 988, is also available for those who’d like to speak with someone confidentially, free of charge.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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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  • Chocolate & Health

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    Chocolate & Health: Fact or Fiction?

    “Chocolate Is Good For The Heart”

    “When making chocolate chip cookies, you don’t measure using cups, you measure by heart”

    …but how good is chocolate when it comes to heart health?

    First, what is heart health?

    A healthy heart typically has a low resting pulse rate and a strong, steady beat. This is affected strongly by exercise habits, and diet plays only a support role (can’t exercise without energy from food!).

    It is also important to have blood pressure within a healthy range (with high blood pressure being a more common problem than low, so things that lower blood pressure are generally considered good).

    • Flavanols, flavonoids, and polyphenols in chocolate contribute to lower blood pressure
    • Dark chocolate is best for these, as milk chocolate contains much less cocoa solids and more unhelpful fats
    • White chocolate contains no cocoa solids and is useless for this
    • Some of the fats in most commercial chocolate can contribute to atherosclerosis which raises blood pressure and ultimately can cause heart attacks.
    • If you’re diabetic, you will probably not get the usual heart-related benefits from chocolate (sorry)

    The Verdict: dark chocolate, in moderation, can support good heart health.

    “Chocolate Is Good For The Brain”

    Chocolate has been considered a “brain food”… why?

    • The brain uses more calories than any other organ (chocolate has many calories)
    • The heart benefits we listed above mean improved blood flow—including to your brain
    • Chocolate contains phenylethylamine, a powerful chemical that has a similar effect to amphetamines… But it’s metabolized in digestion and never makes it to the central nervous system (so basically, this one’s a miss; we had a good run with the other two, though!)

    The Verdict: dark chocolate, in moderation, can support good brain health

    “Chocolate Is An Aphrodisiac”

    “If chocolate be the food of love, pass me that cocoa; I’m starving”

    Most excitingly, chocolate contains phenylethylamine, the “molecule of love” or, more accurately, lust. It has an effect similar to amphetamines, and while we can synthesize it in the body, we can also get it from certain foods. But…

    Our body is so keen to get it that most of it is metabolized directly during digestion and doesn’t make it to the brain. Also, chocolate is not as good a source as cabbage—do with that information what you will!

    However!

    Chocolate contains theobromine and small amounts of caffeine, both stimulants and both generally likely to improve mood; it also contains flavonoids which in turn stimulate production of nitric oxide, which is a relaxant. All in all, things that are convivial to having a good time.

    On the other hand…

    That relaxation comes specifically with a reduction in blood pressure—something typically considered good for the health for most people most of the time… but that means lowering blood pressure in all parts of your body, which could be the opposite of what you want in intimate moments.

    Chocolate also contains zinc, which is essential for hormonal health for most people—the body uses it to produce testosterone and estrogen, respectively. Zinc supplements are popularly sold to those wishing to have more energy in general and good hormonal health in particular, and rightly so. However…

    This approach requires long-term supplementation—you can’t just pop a zinc tablet / bar of chocolate / almond before bed and expect immediate results. And if your daily zinc supplementation takes the form of a 3.5oz (100g) bar of chocolate, then you may find it has more effects on your health, and not all of them good!

    The Verdict: dark chocolate, in moderation, may promote “the mood”, but could be a double-edged sword when it comes to “the ability”.

    “Chocolate Is Good During Menstruation”

    The popular wisdom goes that chocolate is rich in iron (of which more is needed during menstruation), and indeed, if you eat 7oz (150g) of dark chocolate made with 85% cocoa, you’ll get a daily a dose of iron (…and nearly 1,000 calories).

    More bang-for-buck dietary sources of iron include chickpeas and broccoli, but for some mysterious reason, these are not as commonly reported as popular cravings.

    The real explanation for chocolate cravings is more likely that eating chocolate—a food high in sugar and fat along with a chemical bombardment of more specialized “hey, it’s OK, you can relax now” molecules (flavanols/flavonoids, polyphenols, phenylamines, even phenylethylamine, etc) gives a simultaneous dopamine kick (the body’s main “reward” chemical) with a whole-body physiological relaxation… so, little wonder we might crave it in times of stress and discomfort!

    The Verdict: it helps, not because it serves a special nutritional purpose, but rather, because the experience of eating chocolate makes us feel good.

    Fun fact: Tiramisu (this writer’s favorite dessert) is literally Italian for “pick-me-up”

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  • These 5 Medications Quietly Destroy Your Bone Density

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    Do you take any of these?

    Watch out for…

    In a healthy body, bone is constantly being broken down and rebuilt, and these medications disrupt that balance in favour of loss rather than formation:

    1. Thyroid medications: too much thyroxine (T4) increases bone turnover (loss and formation), but still increases the former more quickly than the latter
    2. Anti-seizure medications: drugs like phenytoin increase liver enzyme activity that accelerates vitamin D breakdown, which reduces calcium absorption and thus weakens bone over time
    3. Aromatase inhibitors: these breast cancer treatments lower estrogen levels, effectively inducing a menopause-like state that significantly accelerates bone loss
    4. Proton pump inhibitors: long-term acid suppression reduces calcium absorption, making bones weaker, with calcium citrate suggested as a better supplement option in this case
    5. Glucocorticoids: steroids like prednisone are the most damaging, decreasing bone-building cells, increasing bone breakdown, and impairing calcium absorption—and it gets even worse after the first month or two

    For more on all of this plus advice on how to manage bone density even if you have to take one or more of the above, enjoy:

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

    Want to learn more?

    You might also like:

    Which Osteoporosis Medication, If Any, Is Right For You?

    Take care!

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  • Broccoli vs Okra – Which is Healthier?

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    Our Verdict

    When comparing broccoli to okra, we picked the broccoli.

    Why?

    Both have their merits!

    In terms of macros, broccoli has slightly more protein for approximately the same fiber and carbs, for a modest first-round win.

    In the category of vitamins, broccoli has more of vitamins B2, B5, B7, B9, C, E, and K, while okra has more of vitamins A, B1, B3, and B6, giving broccoli a 7:4 win here.

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

    In other considerations, both are great sources of polyphenols, but broccoli also contains sulforaphane, so we say broccoli wins this round.

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

    Want to learn more?

    You might like:

    Broccoli Sprouts & Sulforaphane

    Enjoy!

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