
Twice-Baked Stuffed Potatoes
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Packed with protein and fiber and dosed with healthy spices, these tasty treats can be enjoyed hot as they are, or cold as part of a salad dinner.
You will need
- 4 large baking potatoes
- 2 cans chickpeas, drained
- 1 can coconut milk
- ½ cup shredded mozzarella cheese, or plant-based alternative
- 1 bulb garlic (sounds like a lot, but this is about three cloves per potato; adjust if you want, though)
- 3 tbsp chopped pickled jalapeños
- 1 tbsp black pepper
- 2 tsp ground cumin
- 2 tsp dried thyme
- 1 tsp onion powder
- Toppings: smoked paprika, finely chopped parsley
Method
(we suggest you read everything at least once before doing anything)
1) Preheat the oven to 400℉ / 200℃.
2) Wash, prick, and bake the potatoes—the latter being for an hour, or until tender.
3) Remove them from the oven and lower the temperature to 350℉ / 175℃.
4) Cut the potatoes lengthways and scoop out the insides into a food processor, leaving enough in the potato that it can hold its shape.
5) Add the remaining ingredients (except the toppings, and half the chickpeas) to the food processor, and blend until smooth.
6) Stuff the filling back into the potato shells (by simple physics of volume, you’ll have a little more than you need, but make it heaped mounds rather than a flat fill-in, and you can probably use most of it, if not all), add the other half of the chickpeas on top and then finally the paprika dusting, and bake for a further 20 minutes.
7) Serve, adding the chopped parsley garnish.

Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Should You Go Light Or Heavy On Carbs?
- Eat More (Of This) For Lower Blood Pressure
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- Our Top 5 Spices: How Much Is Enough For Benefits?
Take care!
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Putin Hopes This Biotech Will Let Him Live Forever
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…and other items from this week’s health news:
Time for a replacement?
❝With the developments of biotechnology, human organs can be continuously transplanted, and people can live younger and younger, and even achieve immortality❞
~ Vladimir Putin, 72, this week, in a “hot mic” moment
This has clearly been on his mind for a while, as he upped the ante last year in 2024, funneling a lot of state money into his pet project, the New Health Preservation Technologies Initiative, after some years of close connection with the idea, starting 2019 at the latest, including per the company that his eldest daughter (an endocrinologist) works at, owned by his friend Kovalchuk. This too stems from earlier projects dating back to at least 2013, so it’s no flash-in-the-pan whim on his part.
He even oversaw increased funding into organ bioprinting and related technologies fivefold in 2022, when one might have expected his attention (and national resources) to be focused elsewhere.
But… will it work? Per current prevailing scientific consensus… Probably not, no.
This is because for now and the foreseeable future, transplantable organs are scarce, lab-grown full-size organs are still far from feasible, aging reduces recovery ability (organ transplant operations are not trivial), and brains cannot be replaced without losing identity.
Read in full: Putin says organ transplants could grant immortality. Not quite.
Related: Age & Aging: What Can (And Can’t) We Do About It?
Kidney disease deaths are on the rise
Deaths from hypertensive kidney disease in the US increased 48% between 1999–2023, and notably high blood pressure is the second leading cause of end-stage kidney disease and a major contributing factor to cardiovascular and renal morbidity and mortality.
In fewer words: high blood pressure is driving kidney disease and heart disease, which are killing increasingly many people in the US.
Men had higher mortality than women, with 22% higher mortality in those with renal failure, and the West had the highest regional rate, but the highest state-level rates were in Washington DC, Tennessee, and Mississippi. Black people had the highest mortality rates (more than 3x higher than others), and white people the lowest.
Researchers are urging more attention to be paid to early diagnosis and intervention:
Read in full: Deaths from high blood pressure-related kidney disease up nearly 50%
Related: Are your Kidneys Ok? Detect Early To Protect Kidney Health (Here’s How)
No hovering
Do you have kids (or grandkids) furthering their education this fall?
If so, it may be as well to let them fend for themselves unless they actively ask you for help. Researchers (Dr. Lidia Panier et al.) found that students with overprotective parents showed a stronger link between exposure to stressful events and higher anxiety levels.
One hypothesis is that overprotective parenting may limit their ability to develop coping and emotion regulation skills, leaving them more vulnerable to anxiety when facing stress.
Another hypothesis is that overprotective parents are, themselves, causing unnecessary extra stress—which makes other things harder to deal with rather than easier.
All this is consistent with past research linking overprotective parenting to insecure attachment, poor emotion regulation, and greater anxiety risk:
Read in full: Overprotective parenting linked to higher anxiety in first year university students
Related: If Your Adult Kid Calls In Crisis…
Take care!
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Eggcellent News Against Dementia?
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 that time of the week again… We hope all our readers have had a great and healthy week! Here are some selections from health news from around the world:
Moderation remains key
Eggs have come under the spotlight for their protective potential against dementia, largely due to their content of omega-3 fatty acids, choline, and other nutrients.
Nevertheless, the study had some limitations (including not measuring the quantity of eggs consumed, just the frequency), and while eating eggs daily showed the lowest rates of dementia, not eating them at all did not significantly alter the risk.
Eating more than 2 eggs per day is still not recommended, however, for reasons of increasing the risk of other health issues, such as heart disease.
Read in full: Could eating eggs prevent dementia?
Related: Eggs: Nutritional Powerhouse or Heart-Health Timebomb?
More than suitable
It’s common for a lot of things to come with the warning “not suitable for those who are pregnant or nursing”, with such frequency that it can be hard to know what one can safely do/take while pregnant or nursing.
In the case of COVID vaccines, though, nearly 90% of babies who had to be hospitalized with COVID-19 had mothers who didn’t get the vaccine while they were pregnant.
And as for how common that is: babies too young to be vaccinated (so, under 6 months) had the highest covid hospitalization rate of any age group except people over 75.
Read in full: Here’s why getting a covid shot during pregnancy is important
Related: The Truth About Vaccines
Positive dieting
Adding things into one’s diet is a lot more fun than taking things out, is generally easier to sustain, and (as a general rule of thumb; there are exceptions of course) give the greatest differences in health outcomes.
This is perhaps most true of beans and pulses, which add many valuable vitamins, minerals, protein, and perhaps most importantly of all (single biggest factor in reducing heart disease risk), fiber.
Read in full: Adding beans and pulses can lead to improved shortfall nutrient intakes and a higher diet quality in American adults
Related: Intuitive Eating Might Not Be What You Think
Clearing out disordered thinking
Hoarding is largely driven by fear of loss, and this radical therapy tackles that at the root, by such means as rehearsing alternative outcomes of discarding through imagery rescripting, and examining the barriers to throwing things away—to break down those barriers one at a time.
Read in full: Hoarding disorder: sensory CBT treatment strategy shows promise
Related: When You Know What You “Should” Do (But Knowing Isn’t The Problem)
Superfluous
Fluoridated water may not be as helpful for the teeth as it used to be prior to about 1975. Not because it became any less effective per se, but because of the modern prevalence of fluoride-containing toothpastes, mouthwashes, etc rendering it redundant in more recent decades.
Read in full: Dental health benefits of fluoride in water may have declined, study finds
Related: Water Fluoridation, Atheroma, & More
Off-label?
With rising costs of living including rising healthcare costs, and increasing barriers to accessing in-person healthcare, it’s little wonder that many are turning to the gray market online to get their medications.
These websites typically use legal loopholes to sell prescription drugs to the public, by employing morally flexible doctors who are content to expediently rubber-stamp prescriptions upon request, on the basis of the patient having filled out a web form and checked boxes for their symptoms (and of course also having waived all rights of complaint or legal recourse).
However, some less scrupulous sorts are exploiting this market, to sell outright fake medications, using a setup that looks like a “legitimate” gray market website. Caveat emptor indeed.
Read in full: CDC warns of fake drug dangers from online pharmacies
Related: Are You Taking PIMs? Getting Off The Overmedication Train
A rising threat
In 2021 (we promise the paper was published only a few days ago!), the leading causes of death were:
- COVID-19
- Heart disease
- Stroke
…which latter represented a rising threat, likely in part due to the increase in the aging population.
Read in full: Stroke remains a leading cause of death globally, with increased risk linked to lifestyle factors
Related: 6 Signs Of Stroke (One Month In Advance)
Take care!
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Compact Tai Chi – by Dr. Jesse Tsao
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A very frustrating thing when practicing tai chi, especially when learning, is the space typically required. We take a step this way and lunge that way and turn and now we’ve kicked a bookcase. Add a sword, and it’s goodnight to the light fixtures at the very least.
While a popular suggestion may be “do it outside”, we do not all have the luxury of living in a suitable climate. We also may prefer to practice in private, with no pressing urge to have an audience.
Tsao’s book, therefore, is very welcome. But how does he do it? The very notion of constriction is antithetical to tai chi, after all.
He takes the traditional forms, keeps the movements mostly the same, and simply changes the order of them. This way, the practitioner revolves around a central point. Occasionally, a movement will become a smaller circle than it was, but never in any way that would constrict movement.
Of course, an obvious question for any such book is “can one learn this from a book?” and the answer is complex, but we would lean towards yes, and insofar as one can learn any physical art from a book, this one does a fine job. It helps that it builds up progressively, too.
All in all, this book is a great choice for anyone who’s interested in taking up tai chi, and/but would like to do so without leaving their home.
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Blueberries vs Strawberries – Which is Healthier?
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Our Verdict
When comparing blueberries to strawberries, we picked the blueberries.
Why?
It was close!
In terms of macros, blueberries have more carbs and fiber, the balance of which means that strawberries have the slightly lower glycemic index and glycemic load. All of these numbers are close enough though that this can, for practical purposes, be considered a tie.
In the category of vitamins, blueberries have more of vitamins A, B1, B2, B3, B6, B7, E, K, and choline, while strawberries have more of vitamins B5, B9, and C. Thus, a clear win for blueberries.
When it comes to minerals, blueberries have more copper and zinc, while strawberries have more calcium, iron, magnesium, manganese, phosphorus, potassium, and selenium. A clear win for strawberries, this time.
Both are these berries have abundant phytochemicals, but blueberries have more polyphenols in total, by far, and so win this round.
Adding up the sections makes for an overall win for blueberries, but by all means enjoy either or both; strawberries definitely have their merits too!
Want to learn more?
You might like:
21 Most Beneficial Polyphenols & What Foods Have Them
Enjoy!
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Stop Sabotaging Your Weight Loss – by Jennifer Powter, MSc
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 is not a dieting book, and it’s not a motivational pep talk.
The book starts with the assumption that you do want to lose weight (it also assumes you’re a woman, and probably over 40… that’s just the book’s target market, but the same advice is good even if that’s not you), and that you’ve probably been trying, on and off, for a while. Her position is simple:
❝I don’t believe that you have a weight loss problem. I believe that you have a self-sabotage problem❞
As to how this sabotage may be occurring, Powter talks about fears that may be holding you back, including but not limited to:
- Fear of failure
- Fear of the unknown
- Fear of loss
- Fear of embarrassment
- Fear of your weight not being the reason your life sucks
Far from putting the reader down, though, Powter approaches everything with compassion. To this end, her prescription starts with encouraging self-love. Not when you’re down to a certain size, not when you’re conforming perfectly to a certain diet, but now. You don’t have to be perfect to be worthy of love.
On the topic of perfection: a recurring theme in the book is the danger of perfectionism. In her view, perfectionism is nothing more nor less than the most justifiable way to hold yourself back in life.
Lastly, she covers mental reframes, with useful questions to ask oneself on a daily basis, to ensure progressing step by step into your best life.
In short: if you’d like to lose weight and have been trying for a while, maybe on and off, this book could get you out of that cycle and into a much better state of being.
Get your copy of “Stop Sabotaging Your Weight Loss” from Amazon today!
Don’t Forget…
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Learn to Age Gracefully
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Why (Neurologically) Gratitude Is Actually An Attention Tool
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Dr. Tracey Marks, psychiatrist, explains how to make use of it:
Chemical reinforcement loops
The key idea here is that gratitude works less like a feeling and more like training your attention to notice, prioritize, and keep moments of connection.
Essentially, it’s a neural tagging system: when you genuinely appreciate something, your brain bookmarks it as meaningful and decides it belongs in a safe place, rather than in the discard pile.
This is important, because experiences tagged with appreciation are stored more vividly, recalled more easily, and shape future expectations and behavior, including in relationships. Which latter is important, because love may not “register” in the brain without gratitude; care and support can be real and present, but without tagging, your brain lets those moments fade into background noise.
Gratitude changes perception, too: appreciating connection tells your brain to look for more of it (positive/confirmation bias), gradually shifting attention from threat and rejection towards safety and connection.
As for how it does this?
The neurotransmitter reinforcement connection: dopamine marks appreciated moments as important, while oxytocin tags them as moments of safety, strengthening pathways that make future connection easier to notice.
For more on all of this, enjoy:
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Want to learn more?
You might also like:
How To Get Your Brain On A More Positive Track (Without Toxic Positivity)
Take care!
Don’t Forget…
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