Zucchini & Oatmeal Koftas

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These vegetarian (and with one tweak, vegan) koftas are delicious as a snack, light lunch, or side to a larger meal. Healthwise, they contain the healthiest kind of fiber, as well as omega-3 fatty acids, and beneficial herbs and spices.

You will need

  • ¼ cup oatmeal
  • 1 large zucchini, grated
  • 1 small carrot, grated
  • ¼ cup cheese (your preference; vegan is also fine)
  • 2 tbsp ground flaxseed
  • 2 tbsp nutritional yeast
  • ¼ bulb garlic, minced
  • 2 tsp black pepper, coarse ground
  • ½ tsp MSG or 1 tsp low-sodium salt
  • Small handful fresh parsley, chopped
  • Extra virgin olive oil, for frying

Method

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

1) Soak the flaxseed in 2 oz hot water for at least 5 minutes

2) Combine all of the ingredients except the olive oil (and including the water that the flax has been soaking in) in a big bowl, mixing thoroughly

3) Shape into small balls, patties, or sausage shapes, and fry until the color is golden and the structural integrity is good. If doing patties, you’ll need to gently flip them to cook both sides; otherwise, rolling them to get all sides is fine.

4) Serve! Traditional is with some kind of yogurt dip, but we’re not the boss of you, so enjoy them how you like:

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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  • Getting Things Done – by David Allen

    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 “to-do” lists are usually hopelessly tangled:

    To do thing x needs thing y doing first but that can only be done with information that I must get by doing thing z”, and so on.

    Suddenly that two-minute task is looking like half an hour, which is making our overall to-do list look gargantuan. Tackling tiny parts of tasks seems useless; tackling large tasks seems overwhelming. What a headache!

    Getting Things Done (“GTD”, to its friends) shows us how to gather all our to-dos, and then use the quickest ways to break down a task (in reality, often a mini-project) into its constituent parts and which things can be done next, and what order to do them in (or defer, or delegate, or ditch).

    In a nutshell: The GTD system aims to make all your tasks comprehensible and manageable, for stress-free productivity. No need to strategize everything every time; you have a system now, and always know where to begin.

    And by popular accounts, it delivers—many put this book in the “life-changing” category.

    Check out today’s book on Amazon!

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  • Cognitive Enhancement Without Drugs

    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.

    Cognitive Enhancement Without Drugs

    Elizabeth Ricker stands before the tranquil ocean, contemplating the vast expanse before her.

    This is Elizabeth Ricker. She’s a Harvard-and-MIT-trained neuroscientist and researcher, who now runs the “Citizen Science” DIY-neurohacking organization, NeuroEducate.

    Sounds fun! What’s it about?

    The philosophy that spurs on her research and practice can be summed up as follows:

    ❝I’m not going to leave my brain up to my doctor or [anyone else]… My brain is my own responsibility, and I’m going to do the best that I can to optimize it❞

    Her goal is not just to optimize her own brain though; she wants to make the science accessible to everyone.

    What’s this about Citizen Science?

    Citizen Science” is the idea that while there’s definitely an important role in society for career academics, science itself should be accessible to all. And, not just the conclusions, but the process too.

    This can take the form of huge experiments, often facilitated these days by apps where we opt-in to allow our health metrics (for example) to be collated with many thousands of others, for science. It can also involve such things as we talked about recently, getting our own raw genetic data and “running the numbers” at home to get far more comprehensive and direct information than the genetic testing company would ever provide us.

    For Ricker, her focus is on the neuroscience side of biohacking, thus, neurohacking.

    I’m ready to hack my brain! Do I need a drill?

    Happily not! Although… Bone drills for the skull are very convenient instruments that make it quite hard to go wrong even with minimal training. The drill bit has a little step/ledge partway down, which means you can only drill through the thickness of the skull itself, before the bone meeting the wider part of the bit stops you from accidentally drilling into the brain. Still, please don’t do this at home.

    What you can do at home is a different kind of self-experimentation…

    If you want to consider which things are genuinely resulting in cognitive enhancement and which things are not, you need to approach the matter like a scientist. That means going about it in an organized fashion, and recording results.

    There are several ways cognitive enhancement can be measured, including:

    • Learning and memory
    • Executive function
    • Emotional regulation
    • Creative intelligence

    Let’s look at each of them, and what can be done. We don’t have a lot of room here; we’re a newsletter not a book, but we’ll cover one of Ricker’s approaches for each:

    Learning and memory

    This one’s easy. We’re going to leverage neuroplasticity (neurons that fire together, wire together!) by simple practice, and introduce an extra element to go alongside your recall. Perhaps a scent, or a certain item of clothing. Tell yourself that clinical studies have shown that this will boost your recall. It’s true, but that’s not what’s important; what’s important is that you believe it, and bring the placebo effect to bear on your endeavors.

    You can test your memory with word lists, generated randomly by AI, such as this one:

    Random Word List Generator

    You’ll soon find your memory improving—but don’t take our word for it!

    Executive function

    Executive function is the aspect of your brain that tells the other parts how to work, when to work, and when to stop working. If you’ve ever spent 30 minutes thinking “I need to get up” but you were stuck in scrolling social media, that was executive dysfunction.

    This can be trained using the Stroop Color and Word Test, which shows you words, specifically the names of colors, which will themselves be colored, but not necessarily in the color the word pertains to. So for example, you might be shown the word “red”, colored green. Your task is to declare either the color of the word only, ignoring the word itself, or the meaning of the word only, ignoring its appearance. It can be quite challenging, but you’ll get better quite quickly:

    The Stroop Test: Online Version

    Emotional Regulation

    This is the ability to not blow up angrily at the person with whom you need to be diplomatic, or to refrain from laughing when you thought of something funny in a sombre situation.

    It’s an important part of cognitive function, and success or failure can have quite far-reaching consequences in life. And, it can be trained too.

    There’s no online widget for this one, but: when and if you’re in a position to safely* do so, think about something that normally triggers a strong unwanted emotional reaction. It doesn’t have to be something life-shattering, but just something that you feel in some way bad about. Hold this in your mind, sit with it, and practice mindfulness. The idea is to be able to hold the unpleasant idea in your mind, without becoming reactive to it, or escaping to more pleasant distractions. Build this up.

    *if you perchance have PTSD, C-PTSD, or an emotional regulation disorder, you might want to talk this one through with a qualified professional first.

    Creative Intelligence

    Another important cognitive skill, and again, one that can be cultivated and grown.

    The trick here is volume. A good, repeatable test is to think of a common object (e.g. a rock, a towel, a banana) and, within a time constraint (such as 15 minutes) list how many uses you can think of for that item.

    Writer’s storytime: once upon a time, I was sorting through an inventory of medical equipment with a colleague, and suggested throwing out our old arterial clamps, as we had newer, better ones—in abundance. My colleague didn’t want to part with them, so I challenged him “Give me one use for these, something we could in some possible world use them for that the new clamps don’t do better, and we’ll keep them”. He said “Thumbscrews”, and I threw my hands up in defeat, saying “Fine!”, as he had technically fulfilled my condition.

    What’s the hack to improve this one? Just more volume. Creativity, as it turns out, isn’t something we can expend—like a muscle, it grows the more we use it. And because the above test is repeatable (with different objects), you can track your progress.

    And if you feel like using your grown creative muscle to write/paint/compose/etc your magnum opus, great! Or if you just want to apply it to the problem-solving of everyday life, also great!

    In summary…

    Our brain is a wonderful organ with many functions. Society expects us to lose these as we get older, but the simple, scientific truth is that we can not only maintain our cognitive function, but also enhance and grow it as we go.

    Want to know more from today’s featured expert?

    You might enjoy her book, “Smarter Tomorrow”, which we reviewed back in March

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  • The Art of Being Unflappable (Tricks For Daily Life)

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    The Art of Being Unflappable

    From Stoicism to CBT, thinkers through the ages have sought the unflappable life.

    Today, in true 10almonds fashion, we’re going to distil it down to some concentrated essentials that we can all apply in our daily lives:

    Most Common/Impactful Cognitive Distortions To Catch (And Thus Avoid)

    These are like the rhetorical fallacies with which you might be familiar (ad hominem, no true Scotsman, begging the question, tu quoque, straw man, etc), but are about what goes on between your own ears, pertaining to your own life.

    If we learn about them and how to recognize them, however, we can catch them before they sabotage us, and remain “unflappable” in situations that could otherwise turn disastrous.

    Let’s take a look at a few:

    Catastrophizing / Crystal Ball

    • Distortion: not just blowing something out of proportion, but taking an idea and running with it to its worst possible conclusion. For example, we cook one meal that’s a “miss” and conclude we are a terrible cook, and in fact for this reason a terrible housewife/mother/friend/etc, and for this reason everyone will probably abandon us and would be right to do so
    • Reality: by tomorrow, you’ll probably be the only one who even remembers it happened

    Mind Reading

    • Distortion: attributing motivations that may or may not be there, and making assumptions about other people’s thoughts/feelings. An example is the joke about two partners’ diary entries; one is long and full of feelings about how the other is surely dissatisfied in their marriage, has been acting “off” with them all day, is closed and distant, probably wants to divorce, may be having an affair and is wondering which way to jump, and/or is just wondering how to break the news—the other partner’s diary entry is short, and reads “motorcycle won’t start; can’t figure out why”
    • Reality: sometimes, asking open questions is better than guessing, and much better than assuming!

    All-or-Nothing Thinking / Disqualifying the Positive / Magnifying the Negative

    • Distortion: having a negative bias that not only finds a cloud in every silver lining, but stretches it out so that it’s all that we can see. In a relationship, this might mean that one argument makes us feel like our relationship is nothing but strife. In life in general, it may lead us to feel like we are “naturally unlucky”.
    • Reality: those negative things wouldn’t even register as negative to us if there weren’t a commensurate positive we’ve experienced to hold them in contrast against. So, find and remember that positive too.

    For brevity, we put a spotlight on (and in some cases, clumped together) the ones we think have the most bang-for-buck to know about, but there are many more.

    So for the curious, here’s some further reading:

    Psychology Today: 50 Common Cognitive Distortions

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Related Posts

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  • Reading At Night: Good Or Bad For Sleep? And Other Questions

    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 Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Would be interested in your views about “reading yourself to sleep”. I find that current affairs magazines and even modern novels do exactly the opposite. But Dickens – ones like David Copperfield and Great Expectations – I find wonderfully effective. It’s like entering a parallel universe where none of your own concerns matter. Any thoughts on the science that may explain this?!❞

    Anecdotally: this writer is (like most writers) a prolific reader, and finds reading some fiction last thing at night is a good way to create a buffer between the affairs of the day and the dreams of night—but I could never fall asleep that way, unless I were truly sleep-deprived. The only danger is if I “one more chapter” my way deep into the night! For what it’s worth, bedtime reading for me means a Kindle self-backlit with low, soft lighting.

    Scientifically: this hasn’t been a hugely researched area, but there are studies to work from. But there are two questions at hand (at least) here:

    1. one is about reading, and
    2. the other is about reading from electronic devices with or without blue light filters.

    Here’s a study that didn’t ask the medium of the book, and concluded that reading a book in bed before going to sleep improved sleep quality, compared to not reading a book in bed:

    Does reading a book in bed make a difference to sleep in comparison to not reading a book in bed? The People’s Trial-an online, pragmatic, randomised trial

    Here’s a study that concluded that reading on an iPad (with no blue light filter) that found no difference in any metrics except EEG (so, there was no difference on time spent in different sleep states or sleep onset latency), but advised against it anyway because of the EEG readings (which showed slow wave activity being delayed by approximately 30 minutes, which is consistent with melatonin production mechanics):

    Reading from an iPad or from a book in bed: the impact on human sleep. A randomized controlled crossover trial

    Here’s another study that didn’t take EEG readings, and/but otherwise confirmed no differences being found:

    Two hours of evening reading on a self-luminous tablet vs. reading a physical book does not alter sleep after daytime bright light exposure

    We’re aware this goes against general “sleep hygiene” advice in two different ways:

    • General advice is to avoid electronic devices before bedtime
    • General advice is to not do activities besides sleep (and sex) in bed

    …but, we’re committed to reporting the science as we find it!

    Enjoy!

    Don’t Forget…

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    Learn to Age Gracefully

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  • Tips for Avoiding PFAs

    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 Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Hi, do you have anything helpful on avoiding PFAs?❞

    PFAS, or perfluoroalkyl and polyfluoroalkyl substances, are “forever chemicals” made specifically to avoid degradation of industrial and chemical products. Which is great for providing stain and water resistance, but not so great for our bodies or the environment.

    To go into all the harms they cause would take a main feature (maybe we will, one of these days), but suffice it to say, they’re not good, and range from cancer and insulin resistance to hypertension and reduced immune response.

    To answer your question in a nutshell, avoiding them completely would be almost impossible, but we can reduce our exposure a lot by avoiding single-use food/drink products that have been waterproofed, e.g. paper/bamboo straws, utensils, cups, dishes, take-out containers, etc.

    Also, anything advertised as “stain-resistant” that you suspect should be quite stainable by nature, is probably good to avoid too.

    For more detailed information than we have room for here today, here’s a helpful overview:

    Breaking down the Forever Chemicals: What are PFAS?

    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

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  • The Seven Circles – by Chelsey Luger & Thosh Collins

    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.

    At first glance, this can seem like an unscientific book—you won’t find links to studies in this one, for sure! However, if we take a look at the seven circles in question, they are:

    1. Food
    2. Movement
    3. Sleep
    4. Ceremony
    5. Sacred Space
    6. Land
    7. Community

    Regular 10almonds readers may notice that these seven items contain five of the things strongly associated with the “supercentenarian Blue Zones”. (If you are wondering why Native American reservations are not Blue Zones, the answer there lies less in health science and more in history and sociology, and what things have been done to a given people).

    The authors—who are Native American, yes—present in one place a wealth of knowledge and know-how. Not even just from their own knowledge and their own respective tribes, but gathered from other tribes too.

    Perhaps the strongest value of this book to the reader is in the explanation of noting the size of each of those circles, how they connect with each other, and providing a whole well-explained system for how we can grow each of them in harmony with each other.

    Or to say the same thing in sciencey terms: how to mindfully improve integrated lifestyle factors synergistically for greater efficacy and improved health-adjusted quality-of-life years.

    Bottom line: if you’re not averse to something that mostly doesn’t use sciencey terms of have citations to peer-reviewed studies peppered through the text, then this book has wisdom that’s a) older than the pyramids of Giza, yet also b) highly consistent with our current best science of Blue Zone healthy longevity.

    Click here to check out The Seven Circles, and live well!

    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

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