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!

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

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  • Somatic Exercises For Nervous System Regulation – by Rose Kilian

    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 before about the vagus nerve, its importance, and how to make use of it, but it’s easy to let it slip from one’s mind when it comes to exercises. This book fixes that!

    The promised 35 exercises are quite a range, and are organized into sections:

    • Revitalizing through breath
    • Stress and tension release
    • Spinal and postural health
    • Mindfulness and grounding
    • Movements for flexibility
    • Graceful balance and focus

    While it’s not necessary to do all 35 exercises, it’s recommended to do at least some from each section, to “cover one’s bases”, and enjoy the best of all worlds.

    The exercises are drawn from many sources, but tai chi and yoga are certainly the most well-represented. Others, meanwhile, are straight from physiotherapy or are things one might expect to be advised at a neurology consultation.

    Bottom line: if you’d like to take better care of your vagus nerve, the better for it to take care of you, this book can certainly help with that.

    Click here to check out Somatic Exercises For Nervous System Regulation, and take care of yourself!

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  • Mosquitoes can spread the flesh-eating Buruli ulcer. Here’s how you can protect yourself

    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.

    Each year, more and more Victorians become sick with a flesh-eating bacteria known as Buruli ulcer. Last year, 363 people presented with the infection, the highest number since 2004.

    But it has been unclear exactly how it spreads, until now. New research shows mosquitoes are infected from biting possums that carry the bacteria. Mozzies spread it to humans through their bite.

    What is Buruli ulcer?

    Buruli ulcer, also known as Bairnsdale ulcer, is a skin infection caused by the bacterium Mycobacterium ulcerans.

    It starts off like a small mosquito bite and over many months, slowly develops into an ulcer, with extensive destruction of the underlying tissue.

    While often painless initially, the infection can become very serious. If left untreated, the ulcer can continue to enlarge. This is where it gets its “flesh-eating” name.

    Thankfully, it’s treatable. A six to eight week course of specific antibiotics is an effective treatment, sometimes supported with surgery to remove the infected tissue.

    Where can you catch it?

    The World Health Organization considers Buruli ulcer a neglected tropical skin disease. Cases have been reported across 33 countries, primarily in west and central Africa.

    However, since the early 2000s, Buruli ulcer has also been increasingly recorded in coastal Victoria, including suburbs around Melbourne and Geelong.

    Scientists have long known Australian native possums were partly responsible for its spread, and suspected mosquitoes also played a role in the increase in cases. New research confirms this.

    Our efforts to ‘beat Buruli’

    Confirming the role of insects in outbreaks of an infectious disease is achieved by building up corroborating, independent evidence.

    In this new research, published in Nature Microbiology, the team (including co-authors Tim Stinear, Stacey Lynch and Peter Mee) conducted extensive surveys across a 350 km² area of Victoria.

    We collected mosquitoes and analysed the specimens to determine whether they were carrying the pathogen, and links to infected possums and people. It was like contact tracing for mosquitoes.

    Dead mosquito specimen in museum collection
    Aedes notoscriptus was the mosquito identified as carrying the bacteria that caused Buruli ulcer.
    Cameron Webb (NSW Health Pathology)

    Molecular testing of the mosquito specimens showed that of the two most abundant mosquito species, only Aedes notoscriptus (a widespread species commonly known as the Australian backyard mosquito) was positive for Mycobacterium ulcerans.

    We then used genomic tests to show the bacteria found on these mosquitoes matched the bacteria in possum poo and humans with Buruli ulcer.

    We further analysed mosquito specimens that contained blood to show Aedes notoscriptus was feeding on both possums and humans.

    To then link everything together, geospatial analysis revealed the areas where human Buruli ulcer cases occur overlap with areas where both mosquitoes and possums that harbour Mycobacterium ulcerans are active.

    Stop its spread by stopping mozzies breeding

    The mosquito in this study primarily responsible for the bacteria’s spread is Aedes notoscriptus, a mosquito that lays its eggs around water in containers in backyard habitats.

    Controlling “backyard” mosquitoes is a critical part of reducing the risk of many global mosquito-borne disease, especially dengue and now Buruli ulcer.

    You can reduce places where water collects after rainfall, such as potted plant saucers, blocked gutters and drains, unscreened rainwater tanks, and a wide range of plastic buckets and other containers. These should all be either emptied at least weekly or, better yet, thrown away or placed under cover.

    A watering can sitting in garden and filled with water
    Mosquitoes can lay eggs in a wide range of water-filled items in the backyard.
    Cameron Webb (NSW Health Pathology)

    There is a role for insecticides too. While residual insecticides applied to surfaces around the house and garden will reduce mosquito populations, they can also impact other, beneficial, insects. Judicious use of such sprays is recommended. But there are ecological safe insecticides that can be applied to water-filled containers (such as ornamental ponds, fountains, stormwater pits and so on).

    Recent research also indicates new mosquito-control approaches that use mosquitoes themselves to spread insecticides may soon be available.

    How to protect yourself from bites

    The first line of defence will remain personal protection measures against mosquito bites.

    Covering up with loose fitted long sleeved shirts, long pants, and covered shoes will provide physical protection from mosquitoes.

    Applying topical insect repellent to all exposed areas of skin has been proven to provide safe and effective protection from mosquito bites. Repellents should include diethytolumide (DEET), picaridin or oil of lemon eucalyptus.

    While the rise in Buruli ulcer is a significant health concern, so too are many other mosquito-borne diseases. The steps to avoid mosquito bites and exposure to Mycobacteriam ulcerans will also protect against viruses such as Ross River, Barmah Forest, Japanese encephalitis, and Murray Valley encephalitis.The Conversation

    Cameron Webb, Clinical Associate Professor and Principal Hospital Scientist, University of Sydney; Peter Mee, Adjunct Associate Lecturer, School of Applied Systems Biology, La Trobe University; Stacey Lynch, Team Leader- Mammalian infection disease research, CSIRO, and Tim Stinear, Professor of Microbiology, The University of Melbourne

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

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  • 52 Weeks to Better Mental Health – by Dr. Tina Tessina

    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 before about the health benefits of journaling, but how to get started, and how to make it a habit, and what even to write about?

    Dr. Tessina presents a year’s worth of journaling prompts with explanations and exercises, and no, they’re not your standard CBT flowchart things, either. Rather, they not only prompt genuine introspection, but also are crafted to be consistently upliftingyes, even if you are usually the most disinclined to such positivity, and approach such exercises with cynicism.

    There’s an element of guidance beyond that, too, and as such, this book is as much a therapist-in-a-book as you might find. Of course, no book can ever replace a competent and compatible therapist, but then, competent and compatible therapists are often harder to find and can’t usually be ordered for a few dollars with next-day shipping.

    Bottom line: if undertaken with seriousness, this book will be an excellent investment in your mental health and general wellbeing.

    Click here to check out 52 Weeks to Better Mental Health, and get on the best path for you!

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  • Passion Fruit vs Blueberries – Which is Healthier?

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    Our Verdict

    When comparing passion fruit to blueberries, we picked the passion fruit.

    Why?

    It wasn’t close!

    In terms of macros, the passion fruit has 3x the protein, 1.5x the carbs, and more than 4x the fiber. An easy win for passion fruit!

    In the category of vitamins, passion fruit has more of vitamins A, B2, B3, B5, B6, B7, B9, C, and choline, while blueberries have more of vitamins B1, E, and K. So, blueberries are not without their merits, but all in all, another win for passion fruit here.

    When it comes to minerals, passion fruit has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and selenium, while blueberries have slightly more zinc.

    Looking at polyphenols, this is one category where blueberry wins, and by a fair margin. We think that’s a great reason to enjoy blueberries, but not enough to reverse the win for passion fruit based on all the other categories!

    Want to learn more?

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    Enjoy!

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  • To tackle gendered violence, we also need to look at drugs, trauma and mental health

    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.

    After several highly publicised alleged murders of women in Australia, the Albanese government this week pledged more than A$925 million over five years to address men’s violence towards women. This includes up to $5,000 to support those escaping violent relationships.

    However, to reduce and prevent gender-based and intimate partner violence we also need to address the root causes and contributors. These include alcohol and other drugs, trauma and mental health issues.

    Why is this crucial?

    The World Health Organization estimates 30% of women globally have experienced intimate partner violence, gender-based violence or both. In Australia, 27% of women have experienced intimate partner violence by a co-habiting partner; almost 40% of Australian children are exposed to domestic violence.

    By gender-based violence we mean violence or intentionally harmful behaviour directed at someone due to their gender. But intimate partner violence specifically refers to violence and abuse occurring between current (or former) romantic partners. Domestic violence can extend beyond intimate partners, to include other family members.

    These statistics highlight the urgent need to address not just the aftermath of such violence, but also its roots, including the experiences and behaviours of perpetrators.

    What’s the link with mental health, trauma and drugs?

    The relationships between mental illness, drug use, traumatic experiences and violence are complex.

    When we look specifically at the link between mental illness and violence, most people with mental illness will not become violent. But there is evidence people with serious mental illness can be more likely to become violent.

    The use of alcohol and other drugs also increases the risk of domestic violence, including intimate partner violence.

    About one in three intimate partner violence incidents involve alcohol. These are more likely to result in physical injury and hospitalisation. The risk of perpetrating violence is even higher for people with mental ill health who are also using alcohol or other drugs.

    It’s also important to consider traumatic experiences. Most people who experience trauma do not commit violent acts, but there are high rates of trauma among people who become violent.

    For example, experiences of childhood trauma (such as witnessing physical abuse) can increase the risk of perpetrating domestic violence as an adult.

    Small boy standing outside, eyes down, hands over ears
    Childhood trauma can leave its mark on adults years later. Roman Yanushevsky/Shutterstock

    Early traumatic experiences can affect the brain and body’s stress response, leading to heightened fear and perception of threat, and difficulty regulating emotions. This can result in aggressive responses when faced with conflict or stress.

    This response to stress increases the risk of alcohol and drug problems, developing PTSD (post-traumatic stress disorder), and increases the risk of perpetrating intimate partner violence.

    How can we address these overlapping issues?

    We can reduce intimate partner violence by addressing these overlapping issues and tackling the root causes and contributors.

    The early intervention and treatment of mental illness, trauma (including PTSD), and alcohol and other drug use, could help reduce violence. So extra investment for these are needed. We also need more investment to prevent mental health issues, and preventing alcohol and drug use disorders from developing in the first place.

    Female psychologist or counsellor talking with male patient
    Early intervention and treatment of mental illness, trauma and drug use is important. Okrasiuk/Shutterstock

    Preventing trauma from occuring and supporting those exposed is crucial to end what can often become a vicious cycle of intergenerational trauma and violence. Safe and supportive environments and relationships can protect children against mental health problems or further violence as they grow up and engage in their own intimate relationships.

    We also need to acknowledge the widespread impact of trauma and its effects on mental health, drug use and violence. This needs to be integrated into policies and practices to reduce re-traumatising individuals.

    How about programs for perpetrators?

    Most existing standard intervention programs for perpetrators do not consider the links between trauma, mental health and perpetrating intimate partner violence. Such programs tend to have little or mixed effects on the behaviour of perpetrators.

    But we could improve these programs with a coordinated approach including treating mental illness, drug use and trauma at the same time.

    Such “multicomponent” programs show promise in meaningfully reducing violent behaviour. However, we need more rigorous and large-scale evaluations of how well they work.

    What needs to happen next?

    Supporting victim-survivors and improving interventions for perpetrators are both needed. However, intervening once violence has occurred is arguably too late.

    We need to direct our efforts towards broader, holistic approaches to prevent and reduce intimate partner violence, including addressing the underlying contributors to violence we’ve outlined.

    We also need to look more widely at preventing intimate partner violence and gendered violence.

    We need developmentally appropriate education and skills-based programs for adolescents to prevent the emergence of unhealthy relationship patterns before they become established.

    We also need to address the social determinants of health that contribute to violence. This includes improving access to affordable housing, employment opportunities and accessible health-care support and treatment options.

    All these will be critical if we are to break the cycle of intimate partner violence and improve outcomes for victim-survivors.

    The National Sexual Assault, Family and Domestic Violence Counselling Line – 1800 RESPECT (1800 737 732) – is available 24 hours a day, seven days a week for any Australian who has experienced, or is at risk of, family and domestic violence and/or sexual assault.

    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14. In an emergency, call 000.

    Siobhan O’Dean, Postdoctoral Research Associate, The Matilda Centre for Research in Mental Health and Substance Use, University of Sydney; Lucinda Grummitt, Postdoctoral Research Fellow, The Matilda Centre for Research in Mental Health and Substance Use, University of Sydney, and Steph Kershaw, Research Fellow, The Matilda Centre for Research in Mental Health and Substance Use, University of Sydney

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

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  • Coffee, From A Blood Sugar Management Perspective

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    Our favorite French biochemist (Jessie Inchauspé) is back, and this time, she’s tackling a topic near and dear to this writer’s heart: coffee ☕💕

    What to consider

    Depending on how you like your coffee, some or all of these may apply to you:

    • Is coffee healthy? Coffee is generally healthy, reducing the risk of type 2 diabetes by improving fat burning in the liver and protecting beta cells in the pancreas.
    • Does it spike blood sugars? Usually not so long as it’s black and unsweetened. Black coffee can cause small glucose spikes in some people due to stress-induced glucose release, but only if it contains caffeine.
    • When is it best to drink it? Drinking coffee after breakfast, especially after a poor night’s sleep, can actually reduce glucose and insulin spikes.
    • What about milk? All milks cause some glucose and insulin spikes. While oat milk is generally healthy, for blood sugar purposes unsweetened nut milks or even whole cow’s milk (but not skimmed; it needs the fat) are better options as they cause smaller spikes.
    • What about sweetening? Adding sugar to coffee, especially on an empty stomach, obviously leads to large glucose spikes. Alternative sweeteners like stevia or sweet cinnamon are fine substitutes.

    For more details on all of those things, plus why Kenyan coffee specifically may be the best for blood sugars, enjoy:

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

    Want to learn more?

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