1/4 cup raw cashews, soaked in water to cover for 2-3 hours, then drained
1/2 teaspoon sea salt
1/2 teaspoon tahini
4 teaspoons lemon juice
1 tablespoon dijon mustard
2 tablespoons apple cider vinegar
2 teaspoons maple syrup
2 tablespoons water
👩🍳Directions
Soaking the cashews in water for a few hours will reduce blending time. If you are not using a high speed blender, I highly recommend soaking the cashews so they blend into a smooth and creamy texture.
Place all the ingredients in a high speed blender and blend until smooth and shiny.
Nut Free Version:
🌱 Ingredients 1-12.3-ounce package silken firm tofu 1 tablespoon fresh lemon juice 2 tablespoon apple cider vinegar 1 tablespoon Dijon mustard 2 teaspoon maple syrup ½ teaspoon sea salt, or to taste
👩🍳Directions Place all the ingredients in a high-speed blender and blend until smooth and shiny.
These foods provide the essential fatty acid ALA, with some sources providing EPA and DHA.
Seeds:
Ground flaxseeds (linseeds): Deliver more ALA omega-3 fatty acids than any other known food. They should be ground for better absorption.
Chia seeds: An excellent source, with one ounce containing about 5 grams of omega-3s.
Hemp seeds: A 3-tablespoon serving can help satisfy daily ALA needs.
Nuts:
Walnuts: One ounce provides more than double the daily ALA recommendation for women.
Sea Vegetables:
Seaweed (nori, spirulina, chlorella, wakame) and algae: These are the only direct plant-based sources of EPA and DHA omega-3s, the types found in fish.
Vegetables & Legumes:
Edamame (young soybeans).
Kidney beans.
Brussels sprouts (cooking them can triple their ALA content).
Spinach and other dark leafy greens contain smaller amounts.
Unprocessed Vegan Omega-6 Foods
Omega-6 fatty acids are prevalent in many vegan nuts and seeds. These are generally easy to obtain in a standard diet, so active supplementation is rarely needed.
Nuts & Seeds:
Sunflower seeds.
Pumpkin seeds.
Almonds.
Cashews.
Walnuts (a good source of both omega-3 and omega-6).
Pecans.
Peanuts and natural peanut butter.
Pine nuts.
Hemp seeds.
Legumes & Plant-Based Products:
Soybeans (including tofu and edamame).
Fruits:
Avocado.
Vegetables:
Leafy greens.
Foods with a Good Balance
Walnuts: Contain both omega-3 (ALA) and omega-6, contributing to a better overall ratio.
Hemp Seeds: Offer a naturally healthy mix of both essential fatty acids.
Vegans should focus on consuming rich daily sources of omega-3s like flaxseeds, chia seeds, hemp seeds, and walnuts.
Summary: Researchers have successfully altered human reward learning using non-invasive transcranial ultrasound stimulation directed at a deep brain structure linked to motivation. After brief stimulation, participants learned faster from positive feedback and repeated rewarding choices more consistently.
The effects mirrored key aspects of surgical deep brain stimulation but without implants or incisions. The findings suggest ultrasound could become a safer, personalized tool for reshaping faulty reward circuits in mental health disorders.
Key Facts
Deep Brain Targeting: Ultrasound successfully modulated the nucleus accumbens without surgery.
Faster Reward Learning: Participants showed increased sensitivity to positive outcomes after stimulation.
Therapeutic Potential: The technique may one day aid treatment for addiction, depression, and eating disorders.
Source: University of Plymouth
Professor Fouragnan added: “This study is the most significant I have had the privilege to lead so far. We uncovered a clear link between a specific cognitive process and a deep-brain structure that, until now, was beyond reach without surgery. It marks a turning point for neurotechnology, showing that a non-invasive ultrasound approach can influence behaviour and may one day help restore mental balance.”
One of the reasons people may avoid potatoes when they’re trying to eat healthy is because of the cooking method, not the vegetable itself. Any food soaked in butter, deep fried or topped with sour cream will pack on the calories. Not to mention all the excess salt that often goes along with them (hello, bloating).
But potatoes can be a healthy and delicious choice if you use these cooking methods:
Baking. Boiling. Pressure cooking. Roasting. Slow cooking. Air frying.
MEDITATION: * Healing Verses w/ K Copeland * James Earl Jones reads the Bible audiobook
EXERCISE: * Jog 5k outdoors * PT APP workout –lower body stretch/stengthening
WATER: (2) × (32) = 64 oz (+)
EATS: * oatmeal w/ warm water, pomegranate, sliced peach * big chopped gorilla salad w/ home made creamy (few soaked cashews) oilfree Italian dressing * two mushroom taquitos w/ salsa * plain sparkling water w/ shot of soft XL-drink * black bean burger on whole grain sourdough w/ homemade In-n-Out sauce, tomato, onion, raw broccoli-slaw * mini mug of white rice & curry beans
… SUN HAS SET …
Cmmt: XL indicates uncommonly excessive food, and wautéed means water-sautéed
* Popular diet books focus on single macronutrients and sensational claims. * Scientific recommendations are more cautious and require long-term evidence.
**Low-Carb & Long-Term Studies**
* Interest in long-term effects of low-carb diets, especially regarding diabetes risk. * Food quality within low-carb diets matters more than carb quantity.
**Epidemiology**
* Observational studies criticized for lacking causality but remain essential for identifying health risks.
**Insights from Study Authors**
* Carb quality is central; public misunderstandings stem from decades of shifting diet fads. * Short-term weight loss often overshadows long-term health evidence.
**Weight Loss Dynamics**
* Early weight loss commonly followed by regain due to biological mechanisms. * Preserving lean mass through exercise helps mitigate regain.
**Cohort & Methodology**
* Medical-professional cohorts provide reliable long-term diet data. * No universal definition of “low-carb”; categories based on diet quality.
**Challenges Studying Extreme Diets**
* Few people maintain strict keto/very-low-carb diets long-term. * High dropout rates limit strong conclusions.
**Food Frequency Questionnaires**
* FFQs are validated tools for capturing broad dietary patterns.
**Diet Categorization**
* Low-carb diets vary: animal-based, unhealthy, plant-based, or healthy. * Health outcomes depend heavily on food quality within these categories.
**Potatoes**
* White potatoes raise diabetes risk more than sweet potatoes. * Cooking method significantly affects health impact.
**Dietary Patterns & Health**
* Large studies challenge assumptions about red meat, processed foods, and sugar. * Cooking methods alter risk profiles.
**Conclusions**
* Healthy fats and Mediterranean-style diets show strong evidence for long-term benefits. * Quality of foods—not carb count alone—is key to healthy low-carb eating.
*******
What the video’s argument overlooks / what you should keep in mind
The video treats “carbs” as almost uniformly negative, without distinguishing quality or type of carbohydrate (simple vs complex, fiber-rich vs refined). That’s a big oversimplification.
It lumps carbohydrate-rich foods together — without recognizing that some carb-rich foods (like many vegetables, whole grains, legumes) provide fiber, vitamins, minerals, slower digestion, lower glycemic impact — qualities that make them far different from refined carbs or fried starchy foods.
As many nutrition experts note: preparation matters a lot. A baked potato (whole, with skin) will have a very different metabolic effect from deep-fried fries.
The context of the meal and what else you eat (fats, protein, fiber, overall calories) also matters — because those factors modulate how your body handles the carbs.
🎯 My take: Are their negative assumptions about white potatoes deserved?
Only somewhat — but with big caveats. The core of the “potatoes are bad” message in the video seems to rely on a low-carb mindset that treats all carbs as more or less equal, which is scientifically shaky. Potatoes can raise blood sugar relatively quickly (especially certain types, or when prepared certain ways). But that doesn’t automatically make them “unhealthy.”
White potatoes — when eaten in moderation, prepared simply (boiled, baked, skin on), and paired with other nutritious foods — can be part of a healthy diet. The main problems tend to arise from frying, heavy add-ons (butter, cream, salt), excessive portions, or overall calorie overload, not the potato per se.
In short: the video exaggerates the risk by using a blanket “carbs-are-bad” argument; a more nuanced perspective shows that “carbs matter — but context matters more.”
