Blueberries Counteract Intestinal Diseases

It is already known that blueberries are rich in antioxidants and vitamins. New research from the Lund University Faculty of Engineering in Sweden shows that blueberry fibre are important and can alleviate and protect against intestinal inflammations, such as ulcerative colitis. The protective effect is even better if the blueberries are eaten together with probiotics.

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Food from the World’s First 3-Michelin Star Chinese Restaurant

The following pictures showed some of the dim sum offered by Lung King Heen in Hong Kong.

Lobster, Shrimp and Scallop Dumpling

Roast Goose and Chestnut Puff Pastry

Lotus Root and Daikon Puff Pastry

Dessert Combo

Sweet Walnut Cake

Physical Activity Associated With Healthier Aging

Physical activity appears to be associated with a reduced risk or slower progression of several age-related conditions as well as improvements in overall health in older age, according to a commentary and four articles published in the Archives of Internal Medicine.

• Midlife Exercise Associated With Better Health in Later Years
• Resistance Training Appear to Improve Some Cognitive Skills in Older Women
• Physical Activity May Be Associated With Reduced Cognitive Impairment In Elderly Population
• Exercise Program Associated With Denser Bones, Lower Fall Risk in Older Women

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Omega-3 may combat mouth bacteria, boost oral health

Omega-3 fatty acids of marine and plant origin were found to have strong anti-bacterial activity against a range of oral pathogens, according to findings published in Molecular Oral Microbiology.

EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid), as well as their fatty acid ethyl esters could inhibit the growth of oral pathogens, including Streptococcus mutans, Candida albicans, and Porphyromonas ginigivalis at relatively low doses.

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My Recipe

Almond Crisp

Ingredients:

50 g Butter
40 g Sugar
40 g All-purposed flour
1 Large eggwhite (or 2 Tbsp liquid eggwhite)
2 to 3 drops Vanilla extract
60 g Flaked almond

Method:

1. Cream butter and sugar until light and fluffy.
2. Add eggwhite and beat well. Add vanilla and beat again.
3. Fold in flour.
4. Add almond flakes and mix gently to incorporate.
5. Preheat oven to 325°F.
6. Divide batter into 16 portions. Spread each portion on parchment paper or silpat into 2-1/2” to 3” diameter thin rounds.
7. Bake for about 13 minutes until golden. Check before recommended cooking time.

Eat for a Healthy Heart

Making healthy food choices is one of many lifestyle changes that can help reduce your risk for getting heart disease—the No. 1 killer in the United States. The Nutrition Facts found on most foods and health claims allowed on some foods can help you choose wisely.

To help ward off heart disease, choose foods with

• less fat
• less sodium (salt)
• less cholesterol
• fewer calories
• more fiber

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Healthy Recipe from Mayo Clinic

Chicken Stir-fry with Eggplant and Basil

This colourful main dish requires a fair amount of chopping, slicing and dicing, but the cooking takes only minutes.

See recipe ….

It Matters What You Eat After Exercise

Many of the health benefits of aerobic exercise are due to the most recent exercise session (rather than weeks, months and even years of exercise training), and the nature of these benefits can be greatly affected by the food we eat afterwards, according to a study published in the Journal of Applied Physiology.

The study found that exercise enhanced insulin sensitivity, particularly when meals eaten after the exercise session contained relatively low carbohydrate content. Enhanced insulin sensitivity means that it is easier for the body to take up sugar from the blood stream into tissues like muscles, where it can be stored or used as fuel. Impaired insulin sensitivity (i.e., “insulin resistance”) is a hallmark of Type II diabetes, as well as being a major risk factor for other chronic diseases, such as heart disease.

Interestingly, when the research subjects in this study ate relatively low-calorie meals after exercise, this did not improve insulin sensitivity any more than when they ate enough calories to match what they expended during exercise. This suggests that you don’t have to starve yourself after exercise to still reap some of the important health benefits.

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My Food

Szechuan Sweet and Sour Pork Ribs

My Recipe

Stuffed Deep-fried Tofu with Coconut-flavoured Curry Sauce

Ingredients:

12 pieces Deep-fried tofu
4 oz Lean ground pork
3 Tbsp Chopped green onion (chopped)
10 oz Broccoli florets
4 oz Carrot slices (1/4″ thick)

Pork Marinade:

2 tsp Light soy sauce
Dash White ground pepper
1/2 tsp Sesame oil
2-1/2 tsp Cornstarch
1 tsp Oil

Sauce:

2 Tbsp Oil
2 Tbsp Flour
1-1/2 tsp Curry powder
1 tsp Turmeric powder
2 cups Chicken broth
3/4 tsp Salt
1/2 tsp Sugar
6 oz Coconut milk
2 fluid oz Milk (2% or evaporated)

Method:

1. Add marinade to pork in a bowl. Add chopped green onion and mix well. Set aside for about 10 minutes.
2. Cut deep-fried tofu into halves. Stuff each halve with pork mixture.
3. Mix flour, curry and turmeric powder in a small bowl. Mix chicken broth with salt and sugar in another bowl.
4. Heat 2 Tbsp oil in a non-stick pan or wok. Fry stuffed tofu halves with meat-side down until golden. Remove and set aside.
5. Boil 6 cups of water in a wok with 1 tsp salt, 1 tsp sugar and 1 Tbsp oil. Add carrot slices and cook for 2 minutes. Add broccoli florets and cook for another minute. Remove and drain.
6. To make sauce: Put 2 Tbsp oil in a saucepan or wok. Add flour mixture and blend well. Add broth with seasoning gradually. Stir until mixture is smooth and runny. Continue stirring and adding the liquid until the sauce comes to a boil. Add milk and coconut milk. Keep stirring until it reboils again. Return vegetables and stuffed tofu to wok. Cook in sauce for about 2 minutes. Remove and serve hot.

Low-Carb Diet Effective at Lowering Blood Pressure

A low-carbohydrate diet proved better at lowering blood pressure than the weight-loss drug orlistat, according to researchers at Veterans Affairs Medical Center and Duke University Medical Center.

The findings send an important message to hypertensive people trying to lose weight, said William S. Yancy, Jr., MD, lead author of the study in the Jan. 25 Archives of Internal Medicine, and an associate professor of medicine at Duke. “If people have high blood pressure and a weight problem, a low-carbohydrate diet might be a better option than a weight-loss medication. It’s important to know you can try a diet instead of medication and get the same weight-loss results with fewer costs and potentially fewer side effects.”

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High-dose vitamin C may boost cataract risk in woman

Acooding to the findings of a Swedish study, among nearly 24,600 adult women followed for more than 8 years, those who reported regular or occasional vitamin C supplementation of about 1000 milligrams per serving were about 25 percent more likely than those who did not take supplements to have age-related cataracts removed.

Women who took extra vitamin C for 10 years or longer; or in combination with being 65 years and older, or taking hormone replacement or corticosteroid medications had even greater risk, researchers found.

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