Tuna Steak with Protein Salad

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Yes, it’s protein on protein today, and it’s all healthy.

You will need (per person)

  • 1 tuna steak
  • 1 400g/12oz can mixed beans, drained & rinsed
  • 1 tsp capers
  • 2 tsp black pepper, coarse ground
  • 1 red chili, chopped
  • 1 lime, cut into wedges
  • ½ tsp white wine vinegar
  • Extra virgin olive oil, for cooking
  • Garnish: chopped parsley

Method

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

1) Put the beans in a bowl, mixing in the capers, vinegar, and 1 tsp of the black pepper

2) Gently rub a little olive oil onto each side of the tuna steak, and season with the remainder of the black pepper (as in, the other tsp, not the rest of what you have in the house).

3) Heat a ridged grill pan until hot, and then cook the tuna for around 3 minutes on each side. Do not jiggle it! Do not slide it, and definitely do not stir it. Just gently turn it over when necessary. The edges should be cooked, and the inside should still be pink (it’s easy to forget when it comes from a can, but remember tuna is usually eaten raw)

4) Serve, sprinkling with the chopped chili and garnishing with the parsley. The lime wedges go on the side for squeezing at the table.

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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  • Bitter Melon vs Winter Melon – 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 bitter melon to winter melon, we picked the bitter.

    Why?

    Did you remember the “bitter is better” dictum that goes for most plant-based foods? It certainly stands in this case!

    A note on nomenclature before we begin: these two fruits are also known as the bitter gourd and the wax gourd, respectively (amongst many other names for each), but we went with what seems to be their most common names.

    In terms of macros, the bitter melon has more than 13x the protein (and actually adding up to a meaningful amount, at 5.3g/100g), as well as more fiber for the same carbs, making it the better choice all around.

    When it comes to vitamins, the bitter melon has a lot more of vitamins A, B1, B2, B3, B6, B7, B9, and C, while the winter melon boasts only more vitamin B5. As in, the vitamin that’s in all foods (even its scientific name means “from everywhere”) and in which it’s pretty much impossible to be deficient unless literally starving. All in all, an easy and clear win for bitter melon.

    In the category of minerals, we see a similar story: the bitter melon has very much more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and selenium, while the winter melon has a modest double-dose of zinc—hardly comparable to, say, bitter melon having over 100x the potassium content, and indeed, in all minerals except zinc, bitter melon had 4x–100x more. Another clear and overwhelming win for the bitter melon.

    Looking up polyphenols, we see that the bitter melon also wins in that regard, shocking nobody, with an impressive polyphenolic profile, especially rich in luteolins and catechins of various kinds.

    In short, enjoy either or both, but there’s a clear winner here, and it’s the bitter melon.

    Want to learn more?

    You might like to read:

    Enjoy Bitter Foods For Your Heart & Brain

    Enjoy!

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  • Power Vegan Meals – by Maya Sozer

    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.

    This book has inspired some of the recipes we’ve shared recently—we’ve invariably tweaked and in our opinion improved them, but the recipes are great as written too.

    The recipes, of which there are 75, are all vegan, gluten-free, high protein, and high fiber. Some reviewers on Amazon have complained that the recipes are high-calorie, and they often are, but those calories are mostly from healthy fats, so we don’t think it’s a bad thing. Still, if you’re doing a strict calorie-controlled diet, this is probably not the one for you.

    Another thing the recipes are is tasty without being unduly complicated, as well as being mostly free from obscure ingredients. This latter is a good thing not because obscure ingredients are inherently bad, but rather that it can be frustrating to read a recipe and find its star ingredient is a cup of perambulatory periannath that must be harvested from the west-facing slopes of Ithilien during a full moon, no substitutions.

    The style and format is simple and clear with minimal overture, one recipe per double-page; picture on one side, recipe on the other; perfect for a kitchen reading-stand.

    Bottom line: these recipes are for the most part very consistent with what we share here, and we recommend them, unless you’re looking for low-calorie options.

    Click here to check out Power Vegan Meals, and power-up your vegan meals!

    Share This Post

  • What To Do If Having A Stroke Alone?

    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 Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    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 😎

    ❝Thank you for the video about what to do if you have a heart attack alone, what about what to do if you have a stroke alone?❞

    (for anyone who missed that video, here it is)

    That’s a good question, especially as stroke risk is rising in the industrialized world in general, and the US in particular.

    However, let’s start with the caveat that if you are having a stroke, there’s a good chance you will forget what we are about to say, what with the immediate effects it has on the brain. That said…

    The general advice when it comes to looking after someone else who is experiencing a stroke, is, “don’t”.

    In other words, call emergency services, and don’t do anything else, e.g:

    • don’t give them anything to eat or drink
    • don’t give them any medications
    • don’t let them go to sleep
    • don’t let them talk you out of calling emergency services
    • don’t let them drive themselves to hospital
    • don’t drive them to hospital yourself either*

    *This is for two reasons:

    1. an ambulance crew has skills and resources that you don’t, and can begin treatment en-route, and also,
    2. not all hospitals have appropriate resources to treat stroke, so the ambulance crew will know to drive to one that does, instead of driving to a random hospital and hoping for the best

    So, flipping this for if it’s you having the stroke, and you’re cognizant enough to remember this:

    • do call an ambulance; stay on the line and don’t do anything else unless instructed by the emergency services.

    In order to do that, of course it’s important to recognize the symptoms; you probably know these but just in case, the mnemonic is “FAST”:

    • Face: is there weakness on one side of their face?
    • Arms: if they raise both arms, does one drift downwards?
    • Speech: if they speak, is their speech slurred or otherwise unusual?
    • Time: to call emergency services

    It’s great to not get caught out by surprise, so you might also want to check out:

    6 Signs Of Stroke (One Month In Advance)

    Take care!

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  • Millet vs Rye – 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 millet to rye, we picked the rye.

    Why?

    In terms of macros, they’re about equal on protein, and rye has more carbs and fiber, the ratio of which give it the lower glycemic index, so we say rye wins this category.

    In the category of vitamins, millet has more of vitamins B1, B2, B6, and B9, while rye has more of vitamins A, B5, E, and K. Notionally, that’s a 4:4 tie, though rye’s margins of difference are an order of magnitude greater, so we say rye takes a marginal victory on this one.

    When it comes to minerals, there’s nothing to debate here: millet has more copper, while rye has more calcium, manganese, phosphorus, potassium, selenium, and zinc. An easy win for rye on this one.

    Adding up the sections gives the overall win to rye, but there is one other thing worth mentioning: millet is naturally gluten-free, but rye is not, so if you are avoiding gluten for any reason, you’ll want to pick the millet in this case.

    See also: Gluten: What’s The Truth?

    Aside from that, by all means enjoy either or both, in moderation! Diversity is good.

    Want to learn more?

    You might like to read:

    Grains: Bread Of Life, Or Cereal Killer?

    Enjoy!

    Don’t Forget…

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

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  • Dangers Of Root Canals And Crowns, &  What To Do Instead

    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.

    Dr. Michelle Jorgensen, a dentist, tells us that it’s a lot rarer than people think to actually need a crown or a root canal; there are ways of avoiding such:

    The tooth, the whole tooth, and nothing but the tooth?

    First, some of the problems with the treatments that are most popular, especially in the US:

    Problems with root canals:

    • Involves cleaning and filling the tooth’s main canal but leaves microtubules that can harbor dead tissue and attract bacteria.
    • This can lead to infections, often undetected for a long time due to the nerve removal, potentially harming overall health and weakening the tooth.
    • Root canals often result in brittle teeth that can break, necessitating crowns.

    And then…

    Problems with crowns:

    • A crown requires significant removal of tooth structure (up to 1.5 mm of enamel), making the tooth more vulnerable and sensitive.
    • Crowns can also lead to new cavities underneath due to weak bonding to dentin.
    • The cycle often leads from a healthy tooth to fillings, crowns, root canals, and eventual extraction (and then, perhaps, an implant in its place). That’s great for the dentist, but not so great for you.

    Biomimetic dentistry the exciting name currently being used for what has been more prosaically called “conservative restorative dentistry”, which in turn has also been known by other names in recent decades, and its goal is to strengthen and preserve natural teeth as much as possible.

    Methods it uses:

    • Treats affected but still living teeth with non-invasive procedures.
    • Uses ozone treatment to kill bacteria in deep cavities, avoiding direct nerve exposure.
    • Applies conservative partial restorations like onlays instead of full crowns.

    Benefits of this approach:

    • Preserves enamel, minimizes trauma, and reduces the risk of tooth death.
    • Maintains long-term tooth structure and health.
    • 95% success rate in saving affected teeth without resorting to root canals.

    In short, Dr. Jorgensen says that 60–80% of traditional crowns and root canals can be avoided. Which is surely a good thing.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like:

    Tooth Remineralization: How To Heal Your Teeth Naturally

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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

  • The Lifestyle Factors That Matter >8 Times More Than Genes

    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’ve said before that “genes predispose; they don’t predetermine”. It can be good to know one’s genes, of course, and we’ve written about this here:

    Genetic Testing: Health Benefits & Methods

    …which can include some quite contemporary risks, such as:

    Genetic Risk Factors For Long COVID

    And yet…

    Nurture Over Nature

    A very large (n=492,567) study looked into the impact of 25 lifestyle/environmental factors, of which 23 are considered modifiable, and found that lifestyle/environmental factors accounted for 17% of the variation in mortality risk, while genetic predisposition accounted for less than 2%.

    Which is good news, because it means we can improve our lot.

    But how?

    The strongest negative factors (that increased mortality the most) were:

    • Smoking
    • Not owning your home (interestingly, “live in accommodation rent-free vs own” performed just as badly as various kinds of “renting home vs own”, while “own house with mortgage, vs own outright” had only a marginal negative effect)
    • Sleeping more than 9 hours per day (performed even worse than sleeping under 7 hours per day, which also increased mortality risk, but not by as much as oversleeping)
    • Financial difficulties in the past two years
    • Homosexuality
    • Unemployment
    • Being an evening person
    • Lonely lifestyle
    • Frequent napping

    We may hypothesize that homosexuality probably makes the list because of how it makes one more likely to have other items on the list, especially unemployment, and the various poverty-related indicators that come from unemployment.

    Being an evening person, whatever its pathology, is a well-established risk factor that we’ve talked about before:

    Early Bird Or Night Owl? Genes vs Environment ← this is also, by the way, an excellent example of how “genes predispose; they don’t predetermine”, because there is a genetic factor involved, and/but we absolutely can switch it up, if we go about it correctly, and become a morning person without trying to force it.

    The strongest positive factors (that decreased mortality the most) were:

    • The inverse of all of the various above things, e.g. never having smoked, owning your own home, etc
    • Household income, specifically
    • Living with a partner
    • Having oil central heating
    • Gym use
    • Sun protection use
    • Physical activity, especially if in leisure time rather than as part of one’s work
    • Glucosamine supplements
    • Family visit frequency
    • Cereal fiber intake (i.e. whole grains)

    We may hypothesize that having oil central heating is simply a more expensive option to install than many, and therefore likely one enjoyed by homeowners more often than renters.

    We may hypothesize that glucosamine supplementation is an indication of the type of person who takes care of a specific condition (inflammation of the joints) without an existential threat; notably, multivitamin supplements don’t get the same benefit, probably because of their ubiquity.

    We may hypothesize that “family visit frequency” is highly correlated to having a support network, being social (and thus not lonely), and likely is associated with household income too.

    You can see the full list of factors and their impacts, here:

    Environmental architecture of mortality in the UKB ← that’s the UK Biobank

    You can read the paper in full, here:

    Integrating the environmental and genetic architectures of aging and mortality

    Practical takeaways

    The priorities seem to be as follows:

    Don’t smoke. Ideally you will never have smoked, but short of a time machine, you can’t change that now, so: what you can do is quit now if you haven’t already.

    See also: Which Addiction-Quitting Methods Work Best?

    Note that other factors often lumped in with such, for example daily alcohol consumption, red meat intake, processed meat intake, and salt intake, all significantly increased mortality risk, but none of them in the same league of badness as smoking.

    See also: Is Sugar The New Smoking? ← simply put: no, it is not. Don’t get us wrong; added sugar is woeful for the health, but smoking is pretty much the worst thing you can do for your health, short of intentionally (and successfully) committing suicide.

    Be financially secure, ideally owning your own home. For many (indeed, for most people in the world) this may be an “easier said than done” thing, but if you can make decisions that will improve your financial security, the mortality numbers are very clear on this matter.

    Be social, as loneliness indeed kills, in numerous ways. Loneliness means a lack of a support network, and it means a lack of social contact (thus increased risk of cognitive decline), and likely decreased ikigai, unless your life’s purpose is something inherently linked to solitude (e.g. the “meditating on top of a mountain” archetype).

    See also: What Loneliness Does To Your Brain And Body

    And to fix it: How To Beat Loneliness & Isolation

    Be active: especially in your leisure time; being active because you have to does convey benefits, but on the same level as physical activity because you want to.

    See also: No-Exercise Exercises (That Won’t Feel Like “Having To Do” Exercise)

    Use sunscreen: we’re surprised this one made the list; it’s important to avoid skin cancer of course, but we didn’t think it’d be quite such a driver of mortality risk mitigation as the numbers show it is, and we can’t think of a clear alternative explanation, as we could with some of the other “why did this make the list?” items. At worst, it could be a similar case to that of glucosamine use, and thus is a marker of a conscientious person making a regular sustained effort for their health. Either way, it seems like a good idea based on the numbers.

    See also: Do We Need Sunscreen In Winter, Really?

    Enjoy whole grains: fiber is super-important, and that mustn’t be underestimated!

    See also: What Matters Most For Your Heart? ← hint: it isn’t about salt intake or fat

    And, for that matter: The Best Kind Of Fiber For Overall Health?

    Take care!

    Don’t Forget…

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