Visceral Fat: Why It Matters & How To Improve It

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Dr. Ruth Machin demystifies it:

At the core of things

Visceral fat is fat stored deep inside your abdominal cavity, underneath your abdominal wall muscles, surrounding your organs. As such, it’s different from subcutaneous fat (under your skin, the fat you can squish from the outside), and belongs to the broader category of ectopic fat (ectopic = “out of place”).

While it’s fine for your organs to have a little padding, the problem with excess visceral fat is that it secretes pro-inflammatory adipokines that drive insulin resistance, raise the risk of type 2 diabetes, promote hypertension, contribute to heart disease, and generally bring about (or exacerbate) metabolic syndrome in general.

Although overall weight gain in midlife comes mostly from age and reduced activity, not menopause itself, menopause is a factor—because declining estrogen levels result in the body shifting fat storage from hips and thighs, towards your midsection, increasing visceral fat.

How to measure visceral fat: it cannot be seen externally; waist-to-height ratio is a better guide than BMI; thresholds above 0.5 signal increased risk; imaging such as MRI is required for accurate measurement in research.

Still, if you have a smart scale, it’ll do a decent estimate for you as part of its body composition test, based on conductivity. Just remember, it’s not accurate, so in that case, worry less about the actual numbers, and more about the trends (e.g. whether the visceral fat score is going up or down over time or remaining the same).

Some notes from Dr. Machin on dietary considerations:

  • Diet quality for reducing visceral fat: research shows that a mild (!) calorie deficit combined with avoiding saturated fats but enjoying low-GI carbohydrates (i.e: get plenty of fiber with your carbs) reduces visceral fat.
  • Whole-food approaches that work: both low-carb and higher carb diets with unprocessed foods reduce visceral fat; avoiding added sugars and refined carbohydrates improves insulin resistance and abdominal fat patterns. No surprises here.
  • Why the Mediterranean diet is effective: it promotes whole grains, beans, legumes, olive oil, fish, fruit, vegetables, and nuts; it supports cardiovascular health and reduces visceral fat more effectively than low-fat or low-carb diets in the long term.
  • Extra benefits from polyphenols: the green Mediterranean diet, enriched with walnuts, green tea, and other polyphenol-dense foods, produced larger visceral fat reductions than the standard Mediterranean diet in clinical trials.
  • Foods rich in polyphenols to include: dark berries, green and black tea, nuts with skins (e.g. almonds!), extra virgin olive oil, cocoa, ground flaxseed, red onions, dark green vegetables, and soy; these all improve waist circumference and metabolic markers.
  • Overall eating guidance: enjoy unprocessed whole foods, keep added sugars low, avoid sugary drinks especially, replace refined carbohydrates with whole grains, and aim for a diet you can maintain for decades rather than weeks.

For more on all of this, enjoy:

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Want to learn more?

You might also like:

Visceral Belly Fat & How To Lose It

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  • Grain Brain – by Dr. David Perlmutter

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    If you’re a regular 10almonds reader, you probably know that refined flour, and processed food in general, is not great for the health. So, what does this book offer more?

    Dr. Perlmutter sets out the case against (as the subtitle suggests) wheat, carbs, and sugar. Yes, including wholegrain wheat, and including starchy vegetables such as potatoes and parsnips. Fruit does also come under scrutiny, a clear distinction is made between whole fruits and juices. In the latter case, the lack of fiber (along with the more readily absorbable liquid state) allows for those sugars to zip straight into our blood.

    The book includes lots of stats and facts, and many study citations, along with infographics and clear explanations.

    If the book has a weakness, it’s when it forgets to clarify something that was obvious to the author. For example, when he talks about our ancestors’ diets being 75% fat and 5% carbs, he neglects to mention that this is 75% by calorie count, not by mass or volume. This makes a huge difference! It’s the difference between a fat-guzzling engine, and someone who eats mostly fruit and oily nuts but also some very high-fat meat/organs.

    The book’s strengths, on the other hand, are found in its explanation, backed by good science, of what wheat, along with excessive carbohydrates (especially sugar) can do to our body, including (and most focusedly, hence the title) our brain, leading the way to not just obvious metabolic disorders like diabetes, but also inflammatory diseases like Alzheimer’s.

    Bottom line: you don’t have to completely revamp your diet if it’s working for you, but data is data, and this book has lots, making it well-worth a read.

    Click here to check out Grain Brain, and learn about how to avoid inflaming yours!

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  • Diet, Drugs, and Dopamine – by Dr. David Kessler

    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. Kessler takes the position that [junk] food addiction is not only real, but also overwhelmingly prevalent in industrialized nations in general, and the US in particular—the latter getting hit extra hard in large part because of much more relaxed regulations when it comes to both food production, and advertising, compared to most industrialized nations. Which results, he explains, in a man-made epidemic of addiction. Just like nicotine (an example he discusses at length, as a parallel), the hooking of the people did not occur by accident; it was calculated and built around the idea of leveraging addiction to secure more sales.

    What then, of personal responsibility? He argues that it is not the individual who is at fault at all. Speaking for himself and his lifelong battle with weight, he says:

    ❝I have two advanced degrees. I attended my third year of medical school and my third year of law school at the same time. I have been dean of two medical schools. I’ve run the FDA. No one would ever accuse me of not having discipline and determination. and yet, throughout my life, I have perpetually taken the path back to [overeating], despite how miserable I know I will be when I get there.❞

    As such, he does indeed make the case that it’s not an matter of willpower or intelligence or anything like that, and is much more a factor of biology—the details of which discusses in great depth over many chapters.

    The style is very engaging pop-science, easy to read and yet still with 10 pages of bibliography. He tells a lot of stories, and name-drops more often than Tahani Al-Jamil, often at a rate of 3–4 doctors per page, but unlike a lot of authors who seem keen to glamorize their connections, this one (not too surprising, given his own background) treats them for what they are in this context: resources to refer to.

    To this end, he even extensively quotes critics of his ideas, even in cases where he does not have an adequate response, and he seems quite self-aware of this, in the sense of: he does not require the ego-prop of always being right or always having all the answers, and is genuinely pleased that the topic is being engaged with in earnest, and he simply hopes that between them they can find the best way forwards.

    As for solutions? He considers it a matter of four main pillars: diet, exercise, psychology, and medicine.

    In the latter category, he hails GLP-1 receptor agonists as wonderdrugs, while still noting their downsides, and also recommends that, in order to be beneficial in the broadest scope, they need to be used in conjunction with the other things, such that one can take advantage of the cravings-lowering effect of the drugs, in order to change one’s habits in life.

    Bottom line: if you’re looking for a quick fix, a “three-week program” or such, this isn’t it. If, however, you’d like to better understand the physiology of food cravings, how this situation was largely engineered by food giants and how to fight back, then this is an excellent book.

    Click here to check out Diet, Drugs, & Dopamine, and learn all about it!

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  • Is stress turning my hair grey?

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    When we start to go grey depends a lot on genetics.

    Your first grey hairs usually appear anywhere between your twenties and fifties. For men, grey hairs normally start at the temples and sideburns. Women tend to start greying on the hairline, especially at the front.

    The most rapid greying usually happens between ages 50 and 60. But does anything we do speed up the process? And is there anything we can do to slow it down?

    You’ve probably heard that plucking, dyeing and stress can make your hair go grey – and that redheads don’t. Here’s what the science says.

    Oksana Klymenko/Shutterstock

    What gives hair its colour?

    Each strand of hair is produced by a hair follicle, a tunnel-like opening in your skin. Follicles contain two different kinds of stem cells:

    • keratinocytes, which produce keratin, the protein that makes and regenerates hair strands
    • melanocytes, which produce melanin, the pigment that colours your hair and skin.

    There are two main types of melanin that determine hair colour. Eumelanin is a black-brown pigment and pheomelanin is a red-yellow pigment.

    The amount of the different pigments determines hair colour. Black and brown hair has mostly eumelanin, red hair has the most pheomelanin, and blonde hair has just a small amount of both.

    So what makes our hair turn grey?

    As we age, it’s normal for cells to become less active. In the hair follicle, this means stem cells produce less melanin – turning our hair grey – and less keratin, causing hair thinning and loss.

    As less melanin is produced, there is less pigment to give the hair its colour. Grey hair has very little melanin, while white hair has none left.

    Unpigmented hair looks grey, white or silver because light reflects off the keratin, which is pale yellow.

    Grey hair is thicker, coarser and stiffer than hair with pigment. This is because the shape of the hair follicle becomes irregular as the stem cells change with age.

    Interestingly, grey hair also grows faster than pigmented hair, but it uses more energy in the process.

    Can stress turn our hair grey?

    Yes, stress can cause your hair to turn grey. This happens when oxidative stress damages hair follicles and stem cells and stops them producing melanin.

    Oxidative stress is an imbalance of too many damaging free radical chemicals and not enough protective antioxidant chemicals in the body. It can be caused by psychological or emotional stress as well as autoimmune diseases.

    Environmental factors such as exposure to UV and pollution, as well as smoking and some drugs, can also play a role.

    Melanocytes are more susceptible to damage than keratinocytes because of the complex steps in melanin production. This explains why ageing and stress usually cause hair greying before hair loss.

    Scientists have been able to link less pigmented sections of a hair strand to stressful events in a person’s life. In younger people, whose stems cells still produced melanin, colour returned to the hair after the stressful event passed.

    4 popular ideas about grey hair – and what science says

    1. Does plucking a grey hair make more grow back in its place?

    No. When you pluck a hair, you might notice a small bulb at the end that was attached to your scalp. This is the root. It grows from the hair follicle.

    Plucking a hair pulls the root out of the follicle. But the follicle itself is the opening in your skin and can’t be plucked out. Each hair follicle can only grow a single hair.

    It’s possible frequent plucking could make your hair grey earlier, if the cells that produce melanin are damaged or exhausted from too much regrowth.

    2. Can my hair can turn grey overnight?

    Legend says Marie Antoinette’s hair went completely white the night before the French queen faced the guillotine – but this is a myth.

    Painted portrait of Marie Antoinette with elaborate grey hairstyle.
    It is not possible for hair to turn grey overnight, as in the legend about Marie Antoinette. Yann Caradec/Wikimedia, CC BY-NC-SA

    Melanin in hair strands is chemically stable, meaning it can’t transform instantly.

    Acute psychological stress does rapidly deplete melanocyte stem cells in mice. But the effect doesn’t show up immediately. Instead, grey hair becomes visible as the strand grows – at a rate of about 1 cm per month.

    Not all hair is in the growing phase at any one time, meaning it can’t all go grey at the same time.

    3. Will dyeing make my hair go grey faster?

    This depends on the dye.

    Temporary and semi-permanent dyes should not cause early greying because they just coat the hair strand without changing its structure. But permanent products cause a chemical reaction with the hair, using an oxidising agent such as hydrogen peroxide.

    Accumulation of hydrogen peroxide and other hair dye chemicals in the hair follicle can damage melanocytes and keratinocytes, which can cause greying and hair loss.

    4. Is it true redheads don’t go grey?

    People with red hair also lose melanin as they age, but differently to those with black or brown hair.

    This is because the red-yellow and black-brown pigments are chemically different.

    Producing the brown-black pigment eumelanin is more complex and takes more energy, making it more susceptible to damage.

    Producing the red-yellow pigment (pheomelanin) causes less oxidative stress, and is more simple. This means it is easier for stem cells to continue to produce pheomelanin, even as they reduce their activity with ageing.

    With ageing, red hair tends to fade into strawberry blonde and silvery-white. Grey colour is due to less eumelanin activity, so is more common in those with black and brown hair.

    Your genetics determine when you’ll start going grey. But you may be able to avoid premature greying by staying healthy, reducing stress and avoiding smoking, too much alcohol and UV exposure.

    Eating a healthy diet may also help because vitamin B12, copper, iron, calcium and zinc all influence melanin production and hair pigmentation.

    Theresa Larkin, Associate Professor of Medical Sciences, University of Wollongong

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

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  • Peach vs Papaya – Which is Healthier?

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    Our Verdict

    When comparing peach to papaya, we picked the peach.

    Why?

    It was close!

    In terms of macros, there’s not much between them; they are close to identical on protein, carbs, and fiber. Technically peach has slightly more protein (+0.4g/100g) and papaya has slightly more carbs and fiber (+1.28g/100g carbs, +0.2g/100g fiber), but since the differences are so tiny, we’re calling this section a tie—bearing in mind, these numbers are based on averages, which means that when they’re very close, they’re meaningless—one could easily, for example, pick up a peach that has more fiber than a papaya, because that 0.2g/100g is well within the margin of variation. So, as we say: a tie.

    When it comes to vitamins, things are also close; peaches have more of vitamins B1, B2, B3, and E, while papaya has more of vitamins A, B6, B9, and C. This is a 4:4 tie, but since the most notable margin of difference is vitamin C (of which papayas have 9x more) while the others are much closer, we’ll call this a tie-breaker win for papaya.

    The category of minerals sets things apart more: peaches have more copper, iron, manganese, phosphorus, potassium, and zinc, while papaya has more calcium, magnesium, and selenium. That’s already a 6:3 win for peaches, before we take into account that the numbers for papaya’s calcium and selenium are tiny, so adding this to the already 6:3 win for peaches makes for a clear and easy win for peaches in this category.

    Adding up the sections is 1W/1D/1L for both fruits, but looking at the win/loss for each, it’s clear which won/lost on a tiebreaker, and which won/lost by a large margin, so peaches get the victory here.

    Of course, enjoy either or both, though! And see below for a bonus feature of peaches:

    Want to learn more?

    You might like to read:

    Top 8 Fruits That Prevent & Kill Cancer ← peaches are high on this list! They kill cancer cells while sparing healthy ones 🙂

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  • New California Laws Target Medical Debt, AI Care Decisions, Detention Centers

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    SACRAMENTO, Calif. — As the nation braces for potential policy shifts under President-elect Donald Trump’s “Make America Healthy Again” mantra, the nation’s most populous state and largest health care market is preparing for a few changes of its own.

    With supermajorities in both houses, Democrats in the California Legislature passed — and Democratic Gov. Gavin Newsom signed — laws taking effect this year that will erase medical debt from credit reports, allow public health officials to inspect immigrant detention centers, and require health insurance companies to cover fertility services such as in vitro fertilization.

    Still, industry experts say it was a relatively quiet year for health policy in the Golden State, with more attention on a divisive presidential election and with several state legislators seeking to avoid controversial issues as they ran for Congress in competitive swing districts.

    Newsom shot down some of legislators’ most ambitious health care policies, including proposals that would have regulated pharmaceutical industry middlemen and given the state more power to stop private equity deals in health care.

    Health policy experts say advocates and legislators are now focused on how to defend progressive California policies such as sweeping abortion access in the state and health coverage for immigrants living in the U.S. without authorization.

    “I think everyone’s just thinking about how we’re going to enter 2025,” said Rachel Linn Gish, a spokesperson with the consumer health advocacy group Health Access California. “We’re figuring out what is vulnerable, what we are exposed to on the federal side, and what do budget changes mean for our work. That’s kind of putting a cloud over everything.”

    Here are some of the biggest new health care laws Californians should know about:

    Medical debt

    California becomes the eighth state in which medical debt will no longer affect patients’ credit reports or credit scores. SB 1061 bars health care providers and debt collectors from reporting unpaid medical bills to credit bureaus, a practice that supporters of the law say penalizes people for seeking critical care and can make it harder for patients to get a job, buy a car, or secure a mortgage.

    Critics including the California Association of Collectors called the measure from Sen. Monique Limón (D-Santa Barbara) a “tremendous overreach” and successfully lobbied for amendments that limited the scope of the bill, including an exemption for any medical debt incurred on credit cards.

    The Biden administration has finalized federal rules that would stop unpaid medical bills from affecting patients’ credit scores, but the fate of those changes remains unclear as Trump takes office.

    Psychiatric hospital stays for violent offenders

    Violent offenders with severe mental illness can now be held longer after a judge orders them released from a state mental hospital.

    State officials and local law enforcement will now have 30 days to coordinate housing, medication, and behavioral health treatment for those parolees, giving them far more time than the five-day deadline previously in effect.

    The bill drew overwhelming bipartisan support after a high-profile case in San Francisco in which a 61-year-old man was charged in the repeated stabbing of a bakery employee just days after his release from a state mental hospital. The bill’s author, Assembly member Matt Haney (D-San Francisco), called the previous five-day timeline “dangerously short.”

    Cosmetics and ‘forever chemicals’

    California was the first state to ban PFAS chemicals, also known as “forever chemicals,” in all cosmetics sold and manufactured within its borders. The synthetic compounds, found in everyday products including rain jackets, food packaging, lipstick, and shaving cream, have been linked to cancer, birth defects, and diminished immune function and have been increasingly detected in drinking water.

    Industry representatives have argued that use of PFAS — perfluoroalkyl and polyfluoroalkyl substances — is critical in some products and that some can be safely used at certain levels.

    Immigration detention facilities

    After covid-19 outbreaks, contaminated water, and moldy food became the subjects of detainee complaints and lawsuits, state legislators gave local county health officials the authority to enter and inspect privately run immigrant detention centers. SB 1132, from Sen. María Elena Durazo (D-Los Angeles), gives public health officials the ability to evaluate whether privately run facilities are complying with state and local public health regulations regarding proper ventilation, basic mental and physical health care, and food safety.

    Although the federal government regulates immigration, six federal detention centers in California are operated by the GEO Group. One of the country’s largest private prison contractors, GEO has faced a litany of complaints related to health and safety. Unlike public prisons and jails, which are inspected annually, these facilities would be inspected only as deemed necessary.

    The contractor filed suit in October to stop implementation of the law, saying it unconstitutionally oversteps the federal government’s authority to regulate immigration detention centers. A hearing in the case is set for March 3, said Bethany Lesser, a spokesperson for California Attorney General Rob Bonta. The law took effect Jan. 1.

    Doctors vs. insurance companies using AI

    As major insurance companies increasingly use artificial intelligence as a tool to analyze patient claims and authorize some treatment, trade groups representing doctors are concerned that AI algorithms are driving an increase in denials for necessary care. Legislators unanimously agreed.

    SB 1120 states that decisions about whether a treatment is medically necessary can be made only by licensed, qualified physicians or other health care providers who review a patient’s medical history and other records.

    Sick leave and protected time off

    Two new laws expand the circumstances under which California workers may use sick days and other leave. SB 1105 entitles farmworkers who work outdoors to take paid sick leave to avoid heat, smoke, or flooding when local or state officials declare an emergency.

    AB 2499 expands the list of reasons employees may take paid sick days or use protected unpaid leave to include assisting a family member who is experiencing domestic violence or other violent crimes.

    Prescription labels for the visually impaired

    Starting this year, pharmacies will be required to provide drug labels and use instructions in Braille, large print, or audio for blind patients.

    Advocates of the move said state law, which already required translated instructions in five languages for non-English speakers, has overlooked blind patients, making it difficult for them to monitor prescriptions and take the correct dosage.

    Maternal mental health screenings

    Health insurers will be required to bolster maternal mental health programs by mandating additional screenings to better detect perinatal depression, which affects 1 in 5 people who give birth in California, according to state data. Pregnant people will now undergo screenings at least once during pregnancy and then six weeks postpartum, with further screenings as providers deem necessary.

    Penalties for threatening health care workers (abortion clinics)

    With abortion care at the center of national policy fights, California is cracking down on those who threaten, post personal information about, or otherwise target providers or patients at clinics that perform abortions. Penalties for such behavior will increase under AB 2099, and offenders can face felony charges, up to three years in jail, and $50,000 in fines for repeat or violent offenses. Previously, state law classified many of those offenses as misdemeanors.

    Insurance coverage for IVF

    Starting in July, state-regulated health plans covering 50 employees or more would be required to cover fertility services under SB 729, passed and signed last year. Advocates have long fought for this benefit, which they say is essential care for many families who have trouble getting pregnant and would ensure LGBTQ+ couples aren’t required to pay more out-of-pocket costs than straight couples when starting a family.

    In a signing statement, Newsom asked legislators to delay implementation of the law until 2026 as state officials consider whether to add infertility treatments to the list of benefits that insurance plans are required to cover.

    It’s unclear whether legislators intend to address that this session, but a spokesperson for the governor said that Newsom “clearly stated his position on the need for an extension” and that he “will continue to work with the legislature” on the matter.

    Plans under CalPERS, the California Public Employees’ Retirement System, would have to comply by July 2027.

    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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  • Spiced Fruit & Nut Chutney

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    ‘Tis the season to make the chutney that will then be aged chutney when you want it later! And unlike supermarket varieties with their ingredients list that goes “Sugar, spirit vinegar, inverted glucose-fructose syrup,” this one has an array of health-giving fruits and nuts (just omit the nuts if you or someone you may want to give this to has an allergy), and really nothing bad in here at all. And of course, tasty healthful spices!

    You will need

    • 2 red onions, chopped
    • 1½ cups dried apricots, chopped
    • 1½ cups dried figs, chopped
    • 1 cup raisins
    • ½ cup apple cider vinegar
    • ½ cup slivered almonds
    • ½ lime, chopped and deseeded
    • ¼ bulb garlic, chopped
    • 1 hot pepper, chopped (your choice what kind; omit if you don’t like heat at all; multiply if you want more heat)
    • 2 tablespoons honey or maple syrup (omit for a less sweet chutney; there is sweetness in the dried fruits already, after all)
    • 1 tbsp freshly grated ginger
    • 2 tsp sweet cinnamon
    • 1 tsp nutmeg
    • 1 tsp black pepper
    • ½ teaspoon allspice
    • ½ MSG or 1 tsp low-sodium salt
    • Extra virgin olive oil

    Method

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

    1) Heat some oil in a heavy-based pan that will be large enough for all ingredients to go into eventually. Fry the onions on a gentle heat for around 15 minutes. We don’t need to caramelize them yet (this will happen with time), but we do want them soft and sweet already.

    2) Add the ginger, garlic, and chili, and stir in well.

    3) When the onions start to brown, add the fruit and stir well to mix thoroughly.

    4) Add the honey or maple syrup (if using), and the vinegar; add the remaining spices/seasonings, so everything is in there now except the almonds.

    5) Cook gently for another 30 minutes while stirring. At some point it’ll become thick and sticky; add a little water as necessary. You don’t want to drown it, but you do want it to stay moist. It’ll probably take only a few tablespoons of added water in total, but add them one at a time and stir in before judging whether more is needed. By the end of the 30 minutes, it should be more solid, to the point it can stand up by itself.

    6) Add the almonds, stir to combine, and leave to cool. Put it in jars until you need it (or perhaps give it as gifts).

    Alternative method: if you don’t want to be standing at a stove stirring for about an hour in total, you can use a slow cooker / crock pot instead. Put the same ingredients in the same order, but don’t stir them, just leave them in layers (this is because of the pattern of heat distribution; it’ll be hotter at the bottom, so the things that need to be more cooked should be there, and the design means they won’t burn) for about two hours, then stir well to mix thoroughly, and leave it for another hour or two, before turning it off to let it cool. Put it in jars until you need it (or perhaps give it as gifts).

    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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