Walnut, Apricot, & Sage Nut Roast

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It’s important to have at least one good nut roast recipe in your repertoire. It’s something that’s very good for making a good dish out of odds and ends that are in your house, and done well, it’s not only filling and nutritious, but a tasty treat too. Done badly, everyone knows the results can be unfortunate… Making this the perfect way to show off your skills!

You will need

  • 1 cup walnuts
  • ½ cup almonds
  • ¼ cup whole mixed seeds (chia, pumpkin, & poppy are great)
  • ¼ cup ground flax (also called flax meal)
  • 1 medium onion, finely chopped
  • 1 large carrot, grated
  • 4 oz dried apricots, chopped
  • 3 oz mushrooms, chopped
  • 1 oz dried goji berries
  • ½ bulb garlic, crushed
  • 2 tbsp fresh sage, chopped
  • 1 tbsp nutritional yeast
  • 2 tsp dried rosemary
  • 2 tsp dried thyme
  • 2 tsp black pepper, coarse ground
  • 1 tsp yeast extract (even if you don’t like it; trust us; it will work) dissolved in ¼ cup hot water
  • ½ tsp MSG or 1 tsp low-sodium salt
  • Extra virgin olive oil

Method

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

1) Preheat the oven to 350℉ / 180℃, and line a 2 lb loaf tin with baking paper.

2) Heat some oil in a skillet over a moderate heat, and fry the onion for a few minutes until translucent. Add the garlic, carrot, and mushrooms, cooking for another 5 minutes, stirring well. Set aside to cool a little once done.

3) Process the nuts in a food processor, pulsing until they are well-chopped but not so much that they turn into flour.

4) Combine the nuts, vegetables, and all the other ingredients in a big bowl, and mix thoroughly. If it doesn’t have enough structural integrity to be thick and sticky and somewhat standing up by itself if you shape it, add more ground flax. If it is too dry, add a little water but be sparing.

5) Spoon the mixture into the loaf tin, press down well (or else it will break upon removal), cover with foil and bake for 30 minutes. Remove the foil, and bake for a further 15 minutes, until firm and golden. When done, allow it to rest in the tin for a further 15 minutes, before turning it out.

6) Serve, as part of a roast dinner (roast potatoes, vegetables, gravy, etc).

Enjoy!

Want to learn more?

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

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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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  • Life Extension Multivitamins vs Centrum Multivitamins – 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 Life Extension Multivitamins to Centrum Multivitamins, we picked the Life Extension.

    Why?

    The clue here was on the label: “two per day”. It’s not so that they can sell extra filler! It’s because they couldn’t fit it all into one.

    While the Centrum Multivitamins is a (respectably) run-of-the-mill multivitamin (and multimineral) containing reasonable quantities of most vitamins and minerals that people supplement, the Life Extension product has the same plus more:

    • More of the vitamins and minerals; i.e. more of them are hitting 100%+ of the RDA
    • More beneficial supplements, including:
      • Inositol, Alpha lipoic acid, Bio-Quercetin phytosome, phosphatidylcholine complex, Marigold extract, Apigenin, Lycopene, and more that we won’t list here because it starts to get complicated if we do.

    We’ll have to write some main features on some of those that we haven’t written about before, but suffice it to say, they’re all good things.

    Main take-away for today: sometimes more is better; it just necessitates then reading the label to check.

    Want to get some Life Extension Multivitamins (and/or perhaps just read the label on the back)? Here they are on Amazon

    PS: it bears mentioning, since we are sometimes running brands against each other head-to-head in this section: nothing you see here is an advertisement/sponsor unless it’s clearly marked as such. We haven’t, for example, been paid by Life Extension or any agent of theirs, to write the above. It’s just our own research and conclusion.

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  • The Menopause Brain – by Dr. Lisa Mosconi

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    With her PhD in neuroscience and nuclear medicine (a branch of radiology, used for certain types of brain scans, amongst other purposes), whereas many authors will mention “brain fog” as a symptom of menopause, Dr. Mosconi can (and will) point to a shadowy patch on a brain scan and say “that’s the brain fog, there”.

    And so on for many other symptoms of menopause that are commonly dismissed as “all in your head”, notwithstanding that “in your head” is the worst place for a problem to be. You keep almost your entire self in there!

    Dr. Mosconi covers how hormones influence not just our moods in a superficial way, but also change the structure of our brain over time.

    Importantly, she also gives an outline of how to stay on the ball; what things to watch out for when your doctor probably won’t, and what things to ask for when your doctor probably won’t suggest them.

    Bottom line: if menopause is a thing in your life (or honestly, even if it isn’t but you are running on estrogen rather than testosterone), then this is a book for you.

    Click here to check out The Menopause Brain, and look after yours!

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  • The Wandering Mind – by Dr. Michael Corballis

    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 mind’s tendency to wander can be a disability, but could it also be a superpower? Dr. Corballis makes the case for such.

    While many authors focus on, well, how to focus, Dr. Corballis argues in this book that our wandering imagination can be more effective at problem-solving and creative tasks, than a focused, blinkered mind.

    The book’s a quick read (184 pages of quite light reading), and yet still quite dense with content. He takes us on a tour of the brain, theory of mind, the Default Mode Network (where a lot of the brain’s general ongoing organization occurs), learning, memory, forgetting, and creativity.

    Furthermore, he cites (and explains) studies showing what kinds of “breaks” from mental work allow the wandering mind to do its thing at peak efficiency, and what kinds of breaks are counterproductive. Certainly this has practical applications for all of us!

    Bottom line: if you’d like to be less frustrated by your mind’s tendency to wander, this is a fine book to show how to leverage that trait to your benefit.

    Click here to check out The Wandering Mind, and set yours onto more useful tracks!

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  • 5 Exercises That Fix 95% Of Your Problems

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    Well, your musculoskeletal problems, anyway! The exercises won’t, for example, do your taxes or deal with your loud neighbor for you. But, they will help your body be strong, supple, and pain-free:

    20 minutes total

    The exercises & what they do:

    • Dead hang: improves shoulder health, decompresses the spine, and strengthens grip. Hang from a bar for 20–30 seconds, progressing to 1–2 minutes.
    • Glute bridge: builds glute strength, improves core stability, and reduces lower back tension. Perform 2 sets of 10–15 reps, with variations like single-leg bridges or added weight.
    • Farmer’s walk: a full-body workout that strengthens the shoulders, core, and grip while improving posture. Walk with weights for 30–60 seconds, 3 rounds, increasing weight or duration over time.
    • Resting squat: enhances ankle, hip, and knee mobility, restoring natural functionality. Hold a deep squat for 20–30 seconds, progressing to 1–2 minutes. Use support for balance if necessary.
    • Thread the needle: improves flexibility, reduces tension, and enhances rotational mobility. Perform slow, controlled rotations from an all-fours position, 2 sets of 10 reps per side.

    Suggested 20-minute workout plan:

    1. Dead hang: 3 sets of 30 seconds
    2. Glute bridge: 2 sets of 10–15 reps
    3. Farmer’s walk: 30–60 seconds, 3 rounds
    4. Resting squat: hold for 20–30 seconds, 2–3 rounds
    5. Thread the needle: 2 sets of 10 reps per side

    It is recommended to perform this routine 3 times per week with 1-minute rests between sets.

    For more on all of these, plus visual demonstrations, enjoy:

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

    Want to learn more?

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  • Can apps and digital resources support your child with autism or ADHD?

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    Neurodevelopmental conditions such as attention deficit hyperactivity disorder (ADHD) and autism affect about one in ten children. These conditions impact development, behaviour and wellbeing.

    But children with these conditions and their caregivers often can’t get the support they need. Families report difficulties accessing health-care providers and experience long wait lists to receive care.

    Digital tools, such as apps and websites, are often viewed as a solution to these gaps. With a single click or a download, families might be able to access information to support their child.

    There are lots of digital tools available, but it’s hard to know what is and isn’t useful. Our new study evaluated freely available digital resources for child neurodevelopment and mental health to understand their quality and evidence base.

    We found many resources were functional and engaging. However, resources often lacked evidence for the information provided and the claimed positive impact on children and families.

    This is a common problem in the digital resource field, where the high expectations and claims of impact from digital tools to change health care have not yet been realised.

    Fabio Principe/Shutterstock

    What type of resources?

    Our study identified 3,435 separate resources, of which 112 (43 apps and 69 websites) met our criteria for review. These resources all claimed to provide information or supports for child neurodevelopment, mental health or wellbeing.

    Resources had to be freely available, in English and have actionable information for children and families.

    The most common focus was on autism, representing 17% of all resources. Resources suggested they provided strategies to promote speech, language and social development, and to support challenging behaviours.

    Other common areas included language and communication (14%), and ADHD (10%).

    Resources had various purposes, including journalling and providing advice, scheduling support, and delivering activities and strategies for parents. Resources delivered information interactively, with some apps organising content into structured modules.

    Resources also provided options for alternative and assistive communication for people with language or communication challenges.

    Most apps were functional and accessible

    Our first question was about how engaging and accessible the information was. Resources that are hard to use aren’t used frequently, regardless of the information quality.

    We evaluated aesthetics, including whether digital tools were easy to use and navigate, stylistically consistent, with clean and appealing graphics for users.

    Most resources were rated as highly engaging, with strong accessibility and functionality.

    Girl plays on laptop
    Most apps and websites we evaluated were engaging. jamesteohart/Shutterstock

    But many lacked quality information

    We ranked resources on various features from 1 (inadequate) to 5 (excellent), with a ranking of 3 considered acceptable. These ratings looked at how credible the resource was and whether there was evidence supporting it.

    Despite their functionality, 37% of reviewed apps did not meet the minimum acceptable standards for information quality. This means many apps could not be recommended. Most websites fared better than apps.

    There also wasn’t a lot of scientific evidence to suggest using either apps or digital resources actually helped families. Studies show long-term engagement with digital tools is rare, and downloads don’t correspond to frequent usage or benefits.

    Digital tools are often viewed as a panacea to health-care gaps, but the evidence is yet to show they fill such gaps. Digital health is a fast-moving field and resources are often made available before they have been properly evaluated.

    What should you look for in digital resources?

    We found the highest quality resources were developed in collaboration with institutions, such as health, university or government groups.

    One highly rated resource was the Raising Children’s Network and the associated app, Raising Healthy Minds. These are co-developed with a university and hospital, and by people with appropriate qualifications.

    This resource provides information to support children’s overall health, development and wellbeing, with dedicated sections addressing neurodevelopmental needs and concerns.

    The Raising Children Network provides resources for child health, including neurodevelopmental needs. Raising Children Network screenshot

    Our research shows parents can assess whether digital resources are high quality by checking they are:

    • factually correct. Look for where the app or resource is getting its information. Does the author have the qualifications and training to provide the information? Are they a registered health expert who is accountable to a regulatory body (such as AHPRA, the Australian Health Practitioners Regulation Agency) for providing information that does not cause harm?
    • consistent across multiple credible sources, such as health institutions.
    • linked to supporting information. Look for reliable links to reputable institutions. Links to peer-reviewed scientific journals are often helpful as those articles will also usually describe the limitations of the research presented.
    • up-to-date. Apps should be frequently updated. For websites, dates of update are usually found on the homepage or at the bottom of individual pages.
    Man concentrates on computer, holding sheet of paper
    Check when information was last updated. fizkes/Shutterstock

    Beware of red flags

    Some things to watch out for are:

    • testimonials and anecdotes without evidence and scientific links to back the anecdotes up. If it sounds too good to be true, it probably is.
    • no information provided about conflicts of interest. Organisations gain when you click on their links or take their advice (financial, reputation and brand development). Think about what they gain when you use their information to help keep a balanced perspective.

    Remember, the app’s star rating doesn’t mean it will contain factual information from a reliable source or be helpful for you and your child.

    The role of digital tools

    Digital tools won’t usually replace a health professional, but they can support care in many different ways. They may be used to help to educate and prepare for meetings, and to collaborate with health providers.

    They may also be used to collect information about daily needs. Studies show reporting on sleep in children can be notoriously difficult, for example. But tracking sleep behaviour with actigraphy, where movement and activity patterns are measured using a wearable device, can provide information to support clinical care. With the promise of artificial intelligence, there will also be new opportunities to support daily living.

    Our findings reflect a broader problem for digital health, however. Much investment is often made in developing products to drive use, with spurious claims of health benefits.

    What’s needed is a system that prioritises the funding, implementation and evaluation of tools to demonstrate benefits for families. Only then may we realise the potential of digital tools to benefit those who use them.

    Kelsie Boulton, Senior Research Fellow in Child Neurodevelopment, Brain and Mind Centre, University of Sydney and Adam Guastella, Professor and Clinical Psychologist, Michael Crouch Chair in Child and Youth Mental Health, University of Sydney

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

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