
Wise Old Fool
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.
How old is this dish? Well, let’s put it this way, it used to be called “𓅮𓏏𓈖” and remnants of it have been found at neolithic burial sites in Egypt. Nowadays it’s called “فول مدمس”, which gets rendered a lot of different ways in the Latin alphabet, but “fūl mudammas” is one option. For short, it’s just called “fūl”, which is pronounced like the English word “fool”, and it’s about the beans.
From chana masala with poori to frijoles refritos to beans on toast, lots of cultures have some version of this breakfast food, and all can be great (yes, even the beans on toast). But today we’re about this particular kind of morning protein, fiber, fats, and healthful spices.
You will need
- 2x 14 oz cans fava beans (other kinds of beans work as substitute; kidney beans are common substitution, but this writer prefers black beans personally if she doesn’t have fava in), drained
- 4 garlic cloves, crushed
- 1 tbsp extra virgin olive oil
- 1 teaspoon sweet cinnamon (or ½ sweet cinnamon stick)
- 1 tsp cumin seeds
- 1 tsp chili flakes
- 1 tsp paprika
- 1 tsp black pepper
- Juice of ½ lemon
- For the relish: 1 medium tomato, finely chopped; 1 tbsp extra virgin olive oil; 2 tbsp parsley, finely chopped
- To serve: 4 pitta breads, 2 eggs (omit if vegan), and a selection of pickled vegetables, drained
Method
(we suggest you read everything at least once before doing anything)
1) Add the olive oil to a saucepan over a medium heat; add the garlic, cumin seeds, and cinnamon. Keep these moving for a minute or two before moving to the next step.
2) Add the fava beans, as well as the other seasonings (chili flakes, paprika, black pepper), and mix thoroughly
3) Add 1 cup boiling water, and keep everything on a simmer for about 20 minutes, stirring often. Add the lemon juice while it’s simmering; when the beans start to break down and the mixture starts to thicken, it’s ready.
4) Mix the relish ingredients (finely chopped tomato, olive oil, parsley) thoroughly in a small bowl
5) Toast the pitta breads, and if using, soft-boil the eggs.
6) Serve! We suggest: fūl in a bowl, with one half of a soft-boiled egg per bowl, topped with the relish, and served with the pitta bread and pickled vegetables on the side.

Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- Making Friends With Your Gut (You Can Thank Us Later)
- Less Obvious Probiotic Benefits ← the pickled vegetables contain the probiotics here, while the beans are a great source of prebiotic fiber; this is why they work so well together
- Our Top 5 Spices: How Much Is Enough For Benefits?
- A Tale Of Two Cinnamons
- Eggs: All Things In Moderation?
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Recommended
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Exercise with Type 1 Diabetes – by Ginger Vieira
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.
If you or a loved one has Type 1 Diabetes, you’ll know that exercise can be especially frustrating…
- If you don’t do it, you risk weight gain and eventual insulin resistance.
- If you do it, you risk dangerous hypos, or perhaps hypers if you took off your pump or skipped a bolus.
Unfortunately, the popular medical advice is “well, just do your best”.
Ginger Vieira is Type 1 Diabetic, and writes with 20+ experience of managing her diabetes while being a keen exerciser. As T1D folks out there will also know, comorbidities are very common; in her case, fibromyalgia was the biggest additional blow to her ability to exercise, along with an underactive thyroid. So when it comes to dealing with the practical nuts and bolts of things, she (while herself observing she’s not a doctor, let alone your doctor) has a lot more practical knowledge than an endocrinologist (without diabetes) behind a desk.
Speaking of nuts and bolts, this book isn’t a pep talk.
It has a bit of that in, but most of it is really practical information, e.g: using fasted exercise (4 hours from last meal+bolus) to prevent hypos, counterintuitive as that may seem—the key is that timing a workout for when you have the least amount of fast-acting insulin in your body means your body can’t easily use your blood sugars for energy, and draws from your fat reserves instead… Win/Win!
That’s just one quick tip because this is a 1-minute review, but Vieira gives:
- whole chapters, with example datasets (real numbers)
- tech-specific advice, e.g. pump, injection, etc
- insulin-specific advice, e.g. fast vs slow, and adjustments to each in the context of exercise
- timing advice re meal/bolus/exercise for different insulins and techs
- blood-sugar management advice for different exercise types (aerobic/anaerobic, sprint/endurance, etc)
…and lots more that we don’t have room to mention here
Basically… If you or a loved one has T1D, we really recommend this book!
Order a copy of “Exercise with Type 1 Diabetes” from Amazon today!
Share This Post
-
A new treatment for Huntington’s disease is genuinely promising – but here’s why we still need caution
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.
Imagine knowing in your 20s or 30s that you carry a gene which will cause your mind and body to slowly unravel. Huntington’s disease is inherited, relentless and fatal, and there is no cure. Families live with the certainty of decline stretching across generations.
Now, a new treatment is being widely reported as a breakthrough.
Last week, gene therapy company uniQure announced that a one-time brain infusion appeared to slow the disease in a small clinical study.
If confirmed, this would not only be a landmark for Huntington’s disease but potentially the first time a gene therapy has shown promise in any adult-onset neurodegenerative disorder.
But the results, which were announced in a press release, are early, unreviewed and based on external comparisons. So, while these findings offer families hope after decades of failure, we need to remain cautious.
Krisada tepkulmanont/Getty What is Huntington’s disease?
Huntington’s is a rare but devastating disease, affecting around five to ten people in 100,000 in Western countries. That means thousands in Australia and hundreds of thousands worldwide.
Symptoms usually start in mid-life. They include involuntary movements, depression, irritability and progressive decline in thinking and memory. People lose the ability to work, manage money, live independently and eventually care for themselves. Most die ten to 20 years after onset.
The disease is caused by an expanded stretch of certain DNA repeats (CAG) in the huntingtin gene. The number of repeats strongly influences when symptoms begin, with longer expansions usually linked to earlier onset.
While rare, Huntington’s disease is inherited and fatal. Izuchukwu Onyeka/Getty Looking for a treatment
The gene that causes Huntington’s disease was identified in 1993, 32 years ago. Soon afterwards, mouse studies showed that switching off the mutant huntingtin protein even after symptoms had begun could reverse signs and improve behaviour.
This suggested lowering the toxic protein might slow or even partly reverse the disease. Yet for three decades, every attempt to develop a therapy for people has failed to show convincing clinical benefit. Trials of huntingtin-lowering drugs and other approaches did not slow progression.
What is the new treatment?
The one-time gene therapy, called AMT-130, involves brain surgery guided by MRI. Surgeons infuse an engineered virus directly into the caudate and putamen brain regions, which are heavily affected in Huntington’s.
The virus carries a short genetic “microRNA” designed to reduce production of the affected huntingtin protein.
By delivering it straight into the brain, the treatment bypasses the blood–brain barrier. This natural wall usually prevents medicines from entering the central nervous system. That barrier helps explain why so many brain-targeted drugs have failed.
What did they find?
Some 29 patients received treatment, with 12 in each group (one low-dose, and one high-dose) followed for three years. According to uniQure, those given the higher dose declined much slower than expected.
The study compared how much participants’ movement, thinking and daily function declined, compared to a matched external group from a global Huntington’s registry (meaning they weren’t part of the study). The company claimed those given the higher dose had a 75% slowing in their decline.
On a functional scale focused on independence, the company reported a 60% slowing in decline for the higher dose group.
Other tests of movement and thinking also favoured treatment. Nerve-cell damage in spinal fluid was lower for study participants than would be expected for untreated patients.
Why should we be cautious?
These findings are an early snapshot of results reported by the company, not yet peer-reviewed. The study compared treated patients to an external matched control group, not people randomised to placebo at the same time. This design can introduce bias. The numbers are also small – only 12 patients at the three-year mark – so we can’t draw solid conclusions.
The company reports the therapy was generally well tolerated, with no new serious adverse events related to the drug since late 2022. Most problems were related to the neurosurgical infusion itself, and resolved. But in a disease that already causes such severe symptoms, it is often hard to know what counts as a side effect.
The company uniQure has said it plans to seek regulatory approval in 2026 on the basis of this dataset.
Regulators will face difficult decisions: whether to allow access sooner before all the questions and uncertainties are addressed – based on the needs of a community with no effective options – and wait for further data while people are being treated, or to insist on larger trials that confirm results before approval.
What does it mean?
If upheld, these results represent the first convincing signs that a gene-targeted therapy can slow Huntington’s disease. They may also be the first evidence of benefit from a gene therapy in any adult-onset neurodegenerative disorder. That would be a milestone after decades of failure.
But these results do not prove success. Only larger, longer and fully peer-reviewed studies will show whether this treatment truly changes lives. Even if approved, a complex neurosurgical gene therapy may not be easily accessible to all patients.
The company has said the drug’s price would be similar to other gene therapies – which can cost over A$3 million per patient – and will have the added cost of brain surgery.
The takeaway
For families who carry this gene, the hope is profound. But caution is just as important.
We may be witnessing the first credible step toward slowing an inherited adult-onset neurodegenerative disease, or just an early signal that may not hold up.
Ultimately, only time and rigorous science will show whether this treatment delivers the benefits so urgently needed.
Bryce Vissel, Cojoint Professor, School of Clinical Medicine, UNSW Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Share This Post
-
Unlock Your Air-Fryer’s Potential!
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.
Unlock Your Air-Fryer’s Potential!
You know what they say:
“you get out of it what you put in”
…and in the case of an air-fryer, that’s very true!
More seriously:
A lot of people buy an air fryer for its health benefits and convenience, make fries a couple of times, and then mostly let it gather dust. But for those who want to unlock its potential, there’s plenty more it can do!
Let’s go over the basics first…
Isn’t it just a tiny convection oven?
Mechanically, yes. But the reason that it can be used to “air-fry” food rather than merely bake or roast the food is because of its tiny size allowing for much more rapid cooking at high temperatures.
On which note… If you’re shopping for an air-fryer:
- First of all, congratulations! You’re going to love it.
- Secondly: bigger is not better. If you go over more than about 4 liters capacity, then you don’t have an air-fryer; you have a convection oven. Which is great and all, but probably not what you wanted.
Are there health benefits beyond using less oil?
It also creates much less acrylamide than deep-frying starchy foods does. The jury is out on the health risks of acrylamide, but we can say with confidence: it’s not exactly a health food.
I tried it, but the food doesn’t cook or just burns!
The usual reason for this is either over-packing the fryer compartment (air needs to be able to circulate!), or not coating the contents in oil. The oil only needs to be a super-thin layer, but it does need to be there, or else again, you’re just baking things.
Two ways to get a super thin layer of oil on your food:
- (works for anything you can air-fry) spray the food with oil. You can buy spray-on oils at the grocery store (Fry-light and similar brands are great), or put oil in little spray bottle (of the kind that you might buy for haircare) yourself.
- (works with anything that can be shaken vigorously without harming it, e.g. root vegetables) chop the food, and put it in a tub (or a pan with a lid) with about a tablespoon of olive oil. Don’t worry if that looks like it’s not nearly enough—it will be! Now’s a great time to add your seasonings* too, by the way. Put the lid on, and holding the lid firmly in place, shake the tub/pan/whatever vigorously. Open it, and you’ll find the oil has now distributed itself into a very thin layer all over the food.
*About those seasonings…
Obviously not everything will go with everything, but some very healthful seasonings to consider adding are:
- Garlic minced/granules/powder (great for the heart and immune health)
- Black pepper (boosts absorption of other nutrients, and provides more benefits of its own than we can list here)
- Turmeric (slows aging and has anti-cancer properties)
- Cinnamon (great for the heart and has anti-inflammatory properties)
Garlic and black pepper can go with almost anything (and in this writer’s house, they usually do!)
Turmeric has a sweet nutty taste, and will add its color anything it touches. So if you want beautiful golden fries, perfect! If you don’t want yellow eggplant, maybe skip it.
Cinnamon is, of course, great as part of breakfast and dessert dishes
On which note, things most people don’t think of air-frying:
- Breakfast frittata—the healthy way!
- Omelets—no more accidental scrambled egg and you don’t have to babysit it! Just take out the tray that things normally sit on, and build it directly onto the (spray-oiled) bottom of the air-fryer pan. If you’re worried it’ll burn: a) it won’t, because the heat is coming from above, not below b) you can always use greaseproof paper or even a small heatproof plate
- French toast—again with no cooking skills required
- Fish cakes—make the patties as normal, spray-oil and lightly bread them
- Cauliflower bites—spray oil or do the pan-jiggle we described; for seasonings, we recommend adding smoked paprika and, if you like heat, your preferred kind of hot pepper! These are delicious, and an amazing healthy snack that feels like junk food.
- Falafel—make the balls as usual, spray-oil (do not jiggle violently; they won’t have the structural integrity for that) and air-fry!
- Calamari (vegan option: onion rings!)—cut the squid (or onions) into rings, and lightly coat in batter and refrigerate for about an hour before air-frying at the highest heat your fryer does. This is critical, because air-fryers don’t like wet things, and if you don’t refrigerate it and then use a high heat, the batter will just drip, and you don’t want that. But with those two tips, it’ll work just great.
Want more ideas?
Check out EatingWell’s 65+ Healthy Air-Fryer Recipes ← the recipes are right there, no need to fight one’s way to them in any fashion!
Share This Post
Related Posts
-
The Easy Way To Fix Shoulder Pain For Good
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.
Will Harlow, over-50s specialist physio, shows us how.
And the good news is, you don’t even have to get out of bed:
On the fly
This looks like an astonishingly lazy exercise, but in fact, it trains your posterior deltoid, your middle and lower trapezius, your rhomboids, and at least three rotator-cuff muscles that keep your shoulder centred in its socket.
The resultant stability, i.e. your shoulder’s ability to to essentially hold itself together and move freely, will mean (unless there is something else going on) a considerable reduction in pain. And if there is something else going on, then well, it will in most cases still help, but we cannot cover all eventualities and nor did this video.
Here’s the exercise, with all the details you need to know:
- How to set up: lie on your side on a bed with your painful side on top, rest your head on a pillow, extend your top arm slightly forwards
- How to do it: raise your arm upwards without rolling your torso backwards, then slowly lower it for about five seconds, allowing your hand to drop slightly below bed height if comfortable to lengthen and strengthen your shoulder muscles.
- How to modify: if lowering past neutral causes pain in your shoulder, stop at neutral and lift again rather than forcing the range—but do increase again when your body allows you to do so without pain.
- What you should feel: expect strong work in your posterior deltoid and your deep rotator-cuff muscles, as they stabilize and control your shoulder during the slow lowering phase.
- How to structure practice: do a short set, rest, and repeat for about three total sets, adding weight only when the movement becomes easy.
For more on all of this plus a visual demonstration, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Shoulders Range – by Elia Bartolini
Take care!
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:
-
Counterclockwise – by Dr. Ellen Langer
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
We’ve written previously about Dr. Langer’s famous “Counterclockwise” study that saw reversals in biological markers of aging after a one-week intervention that consisted only of a (albeit rather intensive) mental reframe with regard to their age.
This book, as you might expect from the title, refers to that experiment a lot—but it doesn’t stop there. While the Counterclockwise experiment remains Dr. Langer’s most well-known, it’s not her most recent, and she draws from a wealth of research (her own and that of her colleagues in the field) to show the extent and limit of psychosomatic effect on aging.
Note:
- psychosomatic effect does not mean: “imagining it”
- psychosomatic effect means: “your brain regulates almost everything else in your body, directly or indirectly, including your autonomic functions, which includes immune function, tissue replacement, and more”
And as for when it comes to aging? Aging, like cancer, is in large part a problem of immune dysfunction; in both cases cells (be they senescent or cancerous, respectively) are not being killed when they are supposed to be, and in both cases, better instructions will improve the matter.
Many larger-scale markers of aging, such as mobility, are a case of the body only being able to do what the tissues allow, and the tissues are being constantly rebuilt (for better or for worse) according to autonomically-implemented specifications, and cells’ ability to carry out those orders.
Beyond the cellular physiology, this book discusses (a lot) the brain-down mechanisms by which the most powerful organ in our body can tell the rest of the body how old to be.
Dr. Langer also discusses the matter of “priming”, that is to say, how external factors prime us to believe certain things about our age and, with it, our health. These things can include popular media, conversations with friends and family, and healthcare providers’ framing of certain issues.
For example, a person just under a certain age and a person just over a certain age could both go to the doctor with the same complaint—a pain in a certain joint, let’s say. The doctor may refer the slightly younger patient for an x-ray because “let’s see what’s going on here”, and prescribe the slightly older patient some painkillers because “this is perfectly normal at your age”. One resultant problem is obvious: a difference in the standard of care. But the other resultant problem is less obvious: the older patient has now been primed to believe, by a confident authority figure, “it is natural for my body to be in a state of decline now, and this is what to expect”.
Thus, Dr. Langer prescribes mindfulness, not in the mindfulness meditation sense (though sure, do that too), but rather in the sense of consciously interacting with the world and making our own decisions about our own health and, yes, our own age. Because after all, our body neither knows nor cares how many times it has flown around the sun, and merely responds to physiological stimuli—including those we can influence with psychological reframing.
The book is not, per se, a “how-to” guide, rather it is an explanatory treatise, but it contains more than enough information to put it into practice, and indeed, she does also provide some exercises to do along the way.
The style is… Vivacious, without being especially upbeat. Dr. Langer is enthused about her work, yes, but she’s also angry at how many people are having their health sabotaged on the daily, and calls for a more health-first approach (as opposed to illness-first).
Bottom line: this is the book on our brain’s power over aging, so if that topic interests you, this book absolutely belongs on your bookshelf. Well, in your hands, and then on the bookshelf, and then back in your hands from time to time.
Click here to check out Counterclockwise, and age counterclockwise as her experimental subjects did!
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:
-
Clean – by Dr. James Hamblin
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 skin is our largest organ, and it’s easy to forget that, and how much it does for us. All things considered, it’s good to take good care of it! But what if we sometimes take too much “care” of it?
Dr. James Hamblin, a medical doctor-turned-writer, has explored this a lot both personally and in research. Through such, he has come to the conclusion there’s definitely a “sweet spot” of personal hygiene:
- Too little, and the Bubonic plague sweeps through Europe, or other plagues sweep through other places when European invaders came.
- Too much, and we strip our skin of one of its greatest qualities: the ability to protect us.
Dr. Hamblin asks (and answers) such questions as:
- What is good hygiene, and what is neurotically doing ourselves multiple levels of harm because advertising companies shamed us into doing so?
- Is it good or bad to use a series of products, each to undo the problem caused by the previous?
- What the difference between a 5-step skincare routine, and a series of gratuitous iatrogenic damage?
- Which products clean us most helpfully, and which clean us most harmfully?
- How often should we bathe/shower, really?
If the book has a weak point, it’s that it’s written mostly with his body in mind. That makes a difference when it comes to hairwashing, for example. He’s a white guy with short hair. If you’re black and/or have long hair, for example, your haircare needs will be quite different. Similarly, many women engage in shaving/depilation in places that most men don’t, and the consequences of that choice (and implications for any extra washing needs/harms) aren’t covered.
Bottom line: notwithstanding the aforementioned blind-spots, this book will help readers reduce the amount of harm we are doing to our bodies with our washing routines, without sacrificing actual hygiene.
Click here to check out Clean and help your skin to help you!
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:









