Home-cooked Japanese Dinner

The Menu

Cabbage Miso Soup

Fried Egg with Mixed Vegetables

Stri-fried Beef with Okra

Japanese Confectionery

Wagashi 和菓子

Exercise Slows Muscle Wasting from Age and Heart Failure

Exercise can counteract muscle breakdown, increase strength and reduce inflammation caused by aging and heart failure , according to new research in Circulation, an American Heart Association journal.

The benefits for heart failure patients are similar to those for anyone who exercises: there’s less muscle-wasting, and their bodies become conditioned to handle more exercise.

Age of the patients didn’t matter, either, researchers found.

“Many physicians – and insurance companies – still believe that cardiac rehabilitation does not really help in old age. This study clearly falsifies this belief,” said Stephan Gielen, M.D., lead co-author and Deputy Director of Cardiology at the University Hospital, Martin-Luther-University of Halle, Germany.

Between 2005 and 2008, researchers recruited 60 heart-failure patients and 60 healthy volunteers. Half of each group was 55 years and younger and the other half, 65 years and older, resulting in an average age difference of 20 years between the groups. Half the participants in each age group were randomly assigned to four weeks of supervised aerobic training or no exercise. Researchers took muscle biopsies of all participants before and after the intervention.

In both age groups, four training sessions of 20 minutes of aerobic exercise per day, five days a week plus one 60 minute group exercise session was associated with increased muscle force endurance and oxygen uptake. Heart failure patients 55 and under increased their peak oxygen uptake by 25 percent, while those 65 and over increased it by 27 percent.

The strength of participants’ leg muscles was measured before and after the exercise. Younger and older heart failure patients increased muscle strength after the four-week exercise regimen. Muscle size was unaffected.


An Italian Salad


1 can chickpeas, drain and rinsed
10 oz white pearl onion
1 can artichoke hearts, drained and quartered
2 red bell pepper
2 tbsp olive oil
1/4 tsp salt


1/2 cup chopped fresh parsley
1/4 cup extra-virgin olive oil
1 tbsp white wine vinegar
1/2 tsp finely grated lemon rind
1 tbsp lemon juice
1/4 tsp pepper


  1. On baking sheet, broil red peppers, turning occasionally, until blackened all over, about 12 minutes. Remove and let cool. Peel, seed and cut into 1/4-inch wide strips. Set aside.
  2. Blanch onion in a saucepan of boiling water for 1 minute. Drain and rinse under cold water. Peel and set aside.
  3. Heat olive oil and 1/2 cup water in a skillet, add onion. Bring to a boil and cook until no liquid remains and onions are tender and golden, stirring occasionally (about 12 minutes). Sprinkle with half of the salt.
  4. Add bell pepper, chickpeas and artichokes, toss for 2 minutes. Transfer to bowl.
  5. Add dressing ingredients and remaining salt. Toss to combine. Serve.

Makes 6 servings.

Source: Canadian magazine

Today’s Comic

Home-cooked Chinese Breakfast

The Menu

  • Steamed Pork and Vegetable Buns
  • Szechuan-style Creamy Soft Tofu