Turkish Saffron Salad

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Summer is upon us, and we need salad options. Coleslaw’s all well and good, until you’re the 4th person to bring it to the pot luck. Tzatziki’s great—and healthier than a standard coleslaw, being based in yogurt rather than mayonnaise as most Western coleslaws are (Eastern European coleslaws, for example, more often use a vinaigrette), but today our tastebuds are traveling to Turkey for this gut-healthy, phytochemical-rich, delicious dish.

You will need

  • 12 oz carrots, cut into very thin batons (alternatively: use a peeler to peel it into super-thin strips)
  • 2 oz chopped nuts (pistachios are traditional, almonds are also used sometimes; many other nuts would work too e.g. walnuts, hazelnuts, etc; not peanuts though)
  • 2 cups kefir yogurt (if unavailable, substitute any 2 cups plain unsweetened yogurt; comparable plant yogurt is fine if you’re vegan; those healthy bacteria love plant yogurts as much as animal ones)
  • 1 bulb garlic, grated
  • 1 tsp chili flakes
  • 1 pinch saffron, ground, then soaked in 1 tbsp warm water for a few hours
  • 2 tbsp olive oil for cooking; ideally Extra Virgin, but at least Virgin

Method

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

1) Put the olive oil and carrots into a saucepan and heat gently, stirring. You want to soften the carrots just a little and absorb the olive oil, without actually fully cooking the carrots; this will probably only take 2–3 minutes at most. Take it off the heat and transfer it to a bowl to cool.

When the mixture has cooled…

2) Add the kefir yogurt, garlic, chili flakes, and saffron water into the carrots, mixing thoroughly.

3) Add the chopped nuts as a garnish

(after mixing thoroughly, you will probably see more of the yogurt mixture and less of the carrots; that’s fine and correct))

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

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  • Can I take antihistamines everyday? More than the recommended dose? What if I’m pregnant? Here’s what the research says

    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.

    Allergies happen when your immune system overreacts to a normally harmless substance like dust or pollen. Hay fever, hives and anaphylaxis are all types of allergic reactions.

    Many of those affected reach quickly for antihistamines to treat mild to moderate allergies (though adrenaline, not antihistamines, should always be used to treat anaphylaxis).

    If you’re using oral antihistamines very often, you might have wondered if it’s OK to keep relying on antihistamines to control symptoms of allergies. The good news is there’s no research evidence to suggest regular, long-term use of modern antihistamines is a problem.

    But while they’re good at targeting the early symptoms of a mild to moderate allergic reaction (sneezing, for example), oral antihistamines aren’t as effective as steroid nose sprays for managing hay fever. This is because nasal steroid sprays target the underlying inflammation of hay fever, not just the symptoms.

    Here are the top six antihistamines myths – busted.

    Andrea Piacquadio/Pexels

    Myth 1. Oral antihistamines are the best way to control hay fever symptoms

    Wrong. In fact, the recommended first line medical treatment for most patients with moderate to severe hay fever is intranasal steroids. This might include steroid nose sprays (ask your doctor or pharmacist if you’d like to know more).

    Studies have shown intranasal steroids relieve hay fever symptoms better than antihistamine tablets or syrups.

    To be effective, nasal steroids need to be used regularly, and importantly, with the correct technique.

    In Australia, you can buy intranasal steroids without a doctor’s script at your pharmacy. They work well to relieve a blocked nose and itchy, watery eyes, as well as improve chronic nasal blockage (however, antihistamine tablets or syrups do not improve chronic nasal blockage).

    Some newer nose sprays contain both steroids and antihistamines. These can provide more rapid and comprehensive relief from hay fever symptoms than just oral antihistamines or intranasal steroids alone. But patients need to keep using them regularly for between two and four weeks to yield the maximum effect.

    For people with seasonal allergic rhinitis (hayfever), it may be best to start using intranasal steroids a few weeks before the pollen season in your regions hits. Taking an antihistamine tablet as well can help.

    Antihistamine eye drops work better than oral antihistamines to relieve acutely itchy eyes (allergic conjunctivitis).

    Myth 2. My body will ‘get used to’ antihistamines

    Some believe this myth so strongly they may switch antihistamines. But there’s no scientific reason to swap antihistamines if the one you’re using is working for you. Studies show antihistamines continue to work even after six months of sustained use.

    Myth 3. Long-term antihistamine use is dangerous

    There are two main types of antihistamines – first-generation and second-generation.

    First-generation antihistamines, such as chlorphenamine or promethazine, are short-acting. Side effects include drowsiness, dry mouth and blurred vision. You shouldn’t drive or operate machinery if you are taking them, or mix them with alcohol or other medications.

    Most doctors no longer recommend first-generation antihistamines. The risks outweigh the benefits.

    The newer second-generation antihistamines, such as cetirizine, fexofenadine, or loratadine, have been extensively studied in clinical trials. They are generally non-sedating and have very few side effects. Interactions with other medications appear to be uncommon and they don’t interact badly with alcohol. They are longer acting, so can be taken once a day.

    Although rare, some side effects (such as photosensitivity or stomach upset) can happen. At higher doses, cetirizine can make some people feel drowsy. However, research conducted over a period of six months showed taking second-generation antihistamines is safe and effective. Talk to your doctor or pharmacist if you’re concerned.

    A man sneezes into his elbow at work.
    Allergies can make it hard to focus. Pexels/Edward Jenner

    Myth 4. Antihistamines aren’t safe for children or pregnant people

    As long as it’s the second-generation antihistamine, it’s fine. You can buy child versions of second-generation antihistamines as syrups for kids under 12.

    Though still used, some studies have shown certain first-generation antihistamines can impair childrens’ ability to learn and retain information.

    Studies on second-generation antihistamines for children have found them to be safer and better than the first-generation drugs. They may even improve academic performance (perhaps by allowing kids who would otherwise be distracted by their allergy symptoms to focus). There’s no good evidence they stop working in children, even after long-term use.

    For all these reasons, doctors say it’s better for children to use second-generation than first-generation antihistimines.

    What about using antihistimines while you’re pregnant? One meta analysis of combined study data including over 200,000 women found no increase in fetal abnormalities.

    Many doctors recommend the second-generation antihistamines loratadine or cetirizine for pregnant people. They have not been associated with any adverse pregnancy outcomes. Both can be used during breastfeeding, too.

    Myth 5. It is unsafe to use higher than the recommended dose of antihistamines

    Higher than standard doses of antihistamines can be safely used over extended periods of time for adults, if required.

    But speak to your doctor first. These higher doses are generally recommended for a skin condition called chronic urticaria (a kind of chronic hives).

    Myth 6. You can use antihistamines instead of adrenaline for anaphylaxis

    No. Adrenaline (delivered via an epipen, for example) is always the first choice. Antihistamines don’t work fast enough, nor address all the problems caused by anaphylaxis.

    Antihistamines may be used later on to calm any hives and itching, once the very serious and acute phase of anaphylaxis has been resolved.

    In general, oral antihistamines are not the best treatment to control hay fever – you’re better off with steroid nose sprays. That said, second-generation oral antihistamines can be used to treat mild to moderate allergy symptoms safely on a regular basis over the long term.

    Janet Davies, Respiratory Allergy Stream Co-chair, National Allergy Centre of Excellence; Professor and Head, Allergy Research Group, Queensland University of Technology; Connie Katelaris, Professor of Immunology and Allergy, Western Sydney University, and Joy Lee, Respiratory Allergy Stream member, National Allergy Centre of Excellence; Associate Professor, School of Public Health and Preventive Medicine, Monash University

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

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  • How Too Much Salt May Lead To Organ Failure

    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.

    Salt’s Health Risks… More Than Just Heart Disease!

    It’s been well-established for a long time that too much salt is bad for cardiovascular health. It can lead to high blood pressure, which in turn can lead to many problems, including heart attacks.

    A team of researchers has found that in addition to this, it may be damaging your organs themselves.

    This is because high salt levels peel away the surfaces of blood vessels. How does this harm your organs? Because it’s through those walls that nutrients are selectively passed to where they need to be—mostly your organs. So, too much salt can indirectly starve your organs of the nutrients they need to survive. And you absolutely do not want your organs to fail!

    ❝We’ve identified new biomarkers for diagnosing blood vessel damage, identifying patients at risk of heart attack and stroke, and developing new drug targets for therapy for a range of blood vessel diseases, including heart, kidney and lung diseases as well as dementia❞

    ~ Newman Sze, Canada Research Chair in Mechanisms of Health and Disease, and lead researcher on this study.

    See the evidence for yourself: Endothelial Damage Arising From High Salt Hypertension Is Elucidated by Vascular Bed Systematic Profiling

    Diets high in salt are a huge problem in Canada, North America as a whole, and around the world. According to a World Health Organization (WHO) report released March 9, Canadians consume 9.1 grams of salt per day.

    Read: WHO global report on sodium intake reduction

    You may be wondering: who is eating over 9g of salt per day?

    And the answer is: mostly, people who don’t notice how much salt is already in processed foods… don’t see it, and don’t think about it.

    Meanwhile, the WHO recommends the average person to consume no more than five grams, or one teaspoon, of salt per day.

    Read more: Massive efforts needed to reduce salt intake and protect lives

    The American Heart Association, tasked with improving public health with respect to the #1 killer of Americans (it’s also the #1 killer worldwide—but that’s not the AHA’s problem), goes further! It recommends no more than 2.3g per day, and ideally, no more than 1.5g per day.

    Some handy rules-of-thumb

    Here are sodium-related terms you may see on food packages:

    • Salt/Sodium-Free = Less than 5mg of sodium per serving
    • Very Low Sodium = 35mg or less per serving
    • Low Sodium = 140mg or less per serving
    • Reduced Sodium = At least 25% less sodium per serving than the usual sodium level
    • Light in Sodium or Lightly Salted = At least 50% less sodium than the regular product

    Confused by milligrams? Instead of remembering how many places to move the decimal point (and potentially getting an “out by an order of magnitude error—we’ve all been there!), think of the 1.5g total allowance as being 1500mg.

    See also: How much sodium should I eat per day? ← from the American Heart Association

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  • Military Secrets (Ssh!)

    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.

    Can you keep a secret?

    When actor Christopher Lee was asked about his time as a British special forces operative, he would look furtively around, and ask “can you keep a secret?” Upon getting a yes, he would reply:

    “So can I”

    We can’t, though! We just can’t help sharing cool, useful information that changes people’s lives. Never is that more critical than now, as the end of January has been called the most depressing time of year, according to Dr. Cliff Arnall at the University of Cardiff. It doesn’t have to be all doom and gloom, though:

    Today we’re going to share a trick… It’s called the “secret of eternal happiness” (yes, we know… we didn’t come up with the name!) and is taught to soldiers to fend off the worst kinds of despair.

    The soldiers would be ordered to take a moment to reflect on the sheer helplessness of their situation, the ridiculous impossibility of the odds against them, all and any physical pain they might suffer, the weakness of their faltering body… and just when everything feels as bad is it can possibly feel, they’re told to say out loud—as sadly as possible—this single word:

    “Boop”

    It all but guarantees to result in cracking a smile, no matter the situation.

    Now this knowledge is yours too! Keep it secret! Or don’t. Sharing is caring.

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  • How Healthy People Regulate Their Emotions

    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.

    Some people seem quite unflappable, while others are consistently on the edge of a breakdown or outburst. So, how does a person regulate emotions, without suppressing them?

    Eight things mentally healthy people do

    Doing these things is hardest when one is actually in a disrupted emotional state, so they are all good things to get in the habit of doing at all times:

    1. Recognize and label emotions: identify specific emotions like anxiety, excitement, frustration, and so forth. You can track them for better emotional management, but it suffices even to recognize in the moment such things as “ok, I’m feeling anxious” etc.
    2. Embrace self-awareness: acknowledge emotions without judgment, using mindfulness and meditation to enhance emotional awareness and reduce reactivity—view your emotions neutrally, with a detached curiosity.
    3. Reframe negative thoughts: use cognitive reappraisal to change your perspective on situations, viewing setbacks as opportunities for growth.
    4. Express emotions constructively: use outlets like writing, or talking to someone to process emotions, preventing emotional build-up. Creating expressive art can also help many.
    5. Seek social support: cultivate strong relationships that provide emotional support and perspective, helping to manage stress and emotions.
    6. Maintain physical health: exercise, sleep, and a balanced diet support emotional resilience by improving overall well-being and brain function. It’s harder to be in the best mental health if your body is collapsing from exhaustion.
    7. Use stress management techniques: practice deep breathing, meditation, or other (non-chemical) relaxation methods to reduce stress and calm the mind and body.
    8. Seek professional help when needed: when emotions become overwhelming, consider therapy to develop personalized coping mechanisms and emotional regulation strategies.

    For more details on all of these, enjoy:

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

    Want to learn more?

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    Learn to Age Gracefully

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  • Slowing the Progression of Cataracts

    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.

    Understanding Cataracts

    Cataracts are natural and impact everyone.

    That’s a bit of a daunting opening line, but as Dr. Michele Lee, a board-certified ophthalmologist, explains, cataracts naturally develop with age, and can be accelerated by factors such as trauma, certain medications, and specific eye conditions.

    We know how important your vision is to you (we’ve had great feedback about the book Vision for Life) as well as our articles on how glasses impact your eyesight and the effects of using eye drops.

    While complete prevention isn’t possible, steps such as those mentioned below can be taken to slow their progression.

    Here is an overview of the video’s first 3 takeaways. You can watch the whole video below.

    Protect Your Eyes from Sunlight

    Simply put, UV light damages lens proteins, which (significantly) contributes to cataracts. Wearing sunglasses can supposedly prevent up to 20% of cataracts caused by UV exposure.

    Moderate Alcohol Consumption

    We all, at some level, know that alcohol consumption doesn’t do us any good. Your eye health isn’t an exception to the rule; alcohol has been shown to contribute to cataract development.

    If you’re looking at reducing your alcohol use, try reading this guide on lowering, or eradicating, alcohol consumption.

    Avoid Smoking

    Smokers are 2-3 times more likely to develop cataracts. Additionally, ensure good ventilation while cooking to avoid exposure to harmful indoor smoke.

    See all 5 steps in the below video:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

    Don’t Forget…

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    Learn to Age Gracefully

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  • Aging Backwards – by Miranda Esmonde-White

    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.

    In this book, there’s an upside and a downside to the author’s professional background:

    • Upside: Miranda Esmonde-White is a ballet-dancer-turned-physical-trainer, and it shows
    • Downside: Miranda Esmonde-White is not a scientist, and it shows

    She cites a lot of science, but she either does not understand it or else intentionally misrepresents it. We will assume the former. But as one example, she claims:

    “for every minute you exercise, you lengthen your life by 7 minutes”

    …which cheat code to immortality is absolutely not backed-up by the paper she cites for it. The paper, like most papers, was much more measured in its proclamations; “there was an association” and “with these conditions”, etc.

    Nevertheless, while she misunderstands lots of science along the way, her actual advice is good and sound. Her workout programs really will help people to become younger by various (important, life-changing!) metrics of biological age, mostly pertaining to mobility.

    And yes, this is a workout-based approach; we won’t read much about diet and other lifestyle factors here.

    Bottom line: it has its flaws, but nevertheless delivers on its premise of helping the reader to become biologically younger through exercises, mostly mobility drills.

    Click here to check out Aging Backwards, and age backwards!

    Don’t Forget…

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

    Learn to Age Gracefully

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