My Recipe

Chinese Mandarin Pancake Wrap with BBQ Pork

Ingredients:

1½ lb char siu (Chinese BBQ pork)
64 strips celery
64 pieces green onion (white and light green part)
8 Tbsp or to taste Hoisin sauce
32 pieces frozen Mandarin pancake

Method:

  1. Cut char siu into 3” long thick strips or slices.
  2. Cut celery into 2” long thick strips and green onion into 2” pieces.
  3. Steam frozen Mandarin pancake in stacks of six in a bamboo steamer lined with parchment paper for about 2 minutes on high heat or according to package instructions. Keep warm in steamer.
  4. To assemble: spread about 1/2 tsp hoisin sauce in the centre of each pancake. Top with 4 strips or 2 slices of char siu, 2 strips of celery and 2 pieces of green onion. Enjoy!

Nutrition value for 1 wrap:

Calorie 94, Fat 3.3 g, Carbohydrate 8 g, Fibre 0 g, Sugar 7 g, Cholesterol 21 mg, Sodium 310 mg, Protein 7 g.


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Anytime Workout

Exercise to Strengthen the Abs


  1. Sit at the edge of a chair. Keep the feet on the floor, back straight and chest out.
  2. Keep this alignment and hinge at the hips to lean backward about 15 degrees. Do not bend the back or the head, use the core to keep at a stable position. Hold for 30 seconds.

Source: The Globe and Mail

High Good and Low Bad Cholesterol Levels Healthy for the Brain

High levels of “good” cholesterol and low levels of “bad” cholesterol are correlated with lower levels of the amyloid plaque deposition in the brain that is a hallmark of Alzheimer’s disease, in a pattern that mirrors the relationship between good and bad cholesterol in cardiovascular disease, UC Davis researchers have found.

“Our study shows that both higher levels of HDL — good — and lower levels of LDL — bad — cholesterol in the bloodstream are associated with lower levels of amyloid plaque deposits in the brain,” said Bruce Reed, lead study author and associate director of the UC Davis Alzheimer’s Disease Center.

“Unhealthy patterns of cholesterol could be directly causing the higher levels of amyloid known to contribute to Alzheimer’s, in the same way that such patterns promote heart disease,” he said.

The relationship between elevated cholesterol and increased risk of Alzheimer’s disease has been known for some time, but the current study is the first to specifically link cholesterol to amyloid deposits in living human study participants, Reed said.

The study, “Associations Between Serum Cholesterol Levels and Cerebral Amyloidosis,” is published online in JAMA Neurology.

In the United States, cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood. For HDL cholesterol, a level of 60 mg/dl or higher is best. For LDL cholesterol, a level of 70 mg/dL or lower is recommended for people at very high risk of heart disease.

Charles DeCarli, director of the Alzheimer’s Disease Center and an author of the study, said it is a wake-up call that, just as people can influence their late-life brain health by limiting vascular brain injury through controlling their blood pressure, the same is true of getting a handle on their serum cholesterol levels.

“If you have an LDL above 100 or an HDL that is less than 40, even if you’re taking a statin drug, you want to make sure that you are getting those numbers into alignment,” DeCarli said. “You have to get the HDL up and the LDL down.”

The study was conducted in 74 diverse male and female individuals 70 years and older who were recruited from California stroke clinics, support groups, senior facilities and the Alzheimer’s Disease Center. They included three individuals with mild dementia, 33 who were cognitively normal and 38 who had mild cognitive impairment.

The participants’ amyloid levels were obtained using a tracer that binds with amyloid plaques and imaging their brains using PET scans. Higher fasting levels of LDL and lower levels of HDL both were associated with greater brain amyloid — a first-time finding linking cholesterol fractions in the blood and amyloid deposition in the brain. The researchers did not study the mechanism for how cholesterol promotes amyloid deposits.

Recent guidelines instituted by the American College of Cardiology, the American Heart Association and the National Heart, Lung, and Blood Institute have suggested abandoning guidelines for LDL targets. Reed said that recommendation may be an instance in which the adage that “what’s good for the heart is good for the brain” does not apply.

“This study provides a reason to certainly continue cholesterol treatment in people who are developing memory loss, regardless of concerns regarding their cardiovascular health,” said Reed, a professor in the UC Davis Department of Neurology.

“It also suggests a method of lowering amyloid levels in people who are middle aged, when such build-up is just starting,” he said. “If modifying cholesterol levels in the brain early in life turns out to reduce amyloid deposits late in life, we could potentially make a significant difference in reducing the prevalence of Alzheimer’s, a goal of an enormous amount of research and drug development effort.”

Source: UC Davis Health System

Tofu Soup with Ground Pork and Seaweed

Ingredients

150 g ground pork
1 piece soft tofu
1 pack Chinese dried seaweed
1 stalk Chinese celery, chopped
1 sprig cilantro, chopped
1 tbsp preserved cabbage, shredded
1/2 tsp salt

Marinade

1 tbsp light soy sauce
1/4 tsp sugar
1 tbsp cornstarch
3 tbsp
1/8 tsp sesame oil
dash ground white pepper

Method

  1. Soak and rinse preserved cabbage. Squeeze out water and set aside.
  2. Mix ground pork with preserved cabbage and marinade. Set aside for 10 minutes.
  3. Cut tofu into dices. Drain.
  4. Dry-fry seaweed in a pan over medium heat until both side crispy. Tear into pieces after cooling down.
  5. Boil 4 cups water with tofu over medium high heat. Mix in ground pork. Bring to a boil. Cook until the pork is done. Add shredded seaweed and celery. Cook for a 1 to 2 minutes. Mix in cilantro before serving.

Source: Hong Kong magazine


Today’s Comic

7 High-Protein Breakfast Ideas

At times, it’s flying high on a fad-diet craze, when it seems that half our population is shunning carbs in favor of a high-protein diet. At other times, protein is forgotten completely, as people order salads with low-fat dressing in an effort to fit into their skinny jeans. While a high-protein, low-carb diet is overkill, there is good evidence that a moderate-protein diet may be the way to go.

Why we need it

We need enough protein, in combination with exercise, to build muscle or even hold onto what muscle we have. We tend to lose muscle mass as we age, and this makes our metabolism go down. In fact, one of the biggest culprits of middle-aged weight creep is due to loss of muscle mass. Muscles also become critical for quality of life as we age — once an elderly person loses enough muscle mass, things like balance or the ability to get up out of a chair are compromised.

High-protein breakfasts

Protein plays a role in ensuring that we don’t feel hungry too soon after a meal, making it a helpful partner in a weight-loss plan. A higher-protein breakfast, in particular, has been shown to help people feel less hungry during the day and eat fewer overall calories. However, research indicates that most Americans eat the bulk of their protein later in the day, at dinner and lunch, with less protein at breakfast and in snacks. A rule of thumb for most people is to get 20 to 30 grams of protein at a meal. Try one of these ideas:

Toast with nut butter

Two slices of whole-wheat bread with 1 tablespoon of peanut butter on each, topped with sliced banana. One cup of skim milk to drink. Total: 22 grams of protein.

Strawberry smoothie

Blend together 1/2 cup of strawberries, 6 ounces of plain Greek yogurt, 1/4 cup of uncooked oatmeal, a drizzle of honey (as needed) and 1/2 cup of skim milk or soy milk. Total: 21 grams of protein.

Mediterranean sandwich

Whole-wheat pita with 4 tablespoons of hummus, tomato slices, 1 ounce of goat cheese and 1/4 cup of sliced almonds. Have a café latte to drink, made with 1/2 cup of steamed skim milk. Total: 22 grams of protein.

Melon bowl

Half of a cantaloupe (using the center as a bowl), filled with 1 cup of cottage cheese. Total: 25 grams of protein.

Breakfast burrito

Corn tortilla filled with two scrambled eggs, sautéed onions, 1/4 cup of black beans and pico de gallo. Total: 25 grams of protein.

Apple walnut oatmeal

Cook 3/4 cups of dry oatmeal with 1 and 1/4 cup of skim milk, and add 1/4 cup of chopped walnuts, plus 1 chopped apple. Sprinkle with cinnamon and drizzle with honey. Total: 24 grams of protein.

Salad for breakfast

Toss together 1/2 cup of shelled soybeans, 1/2 cup of chopped tomato and 1 ounce of mozzarella cheese. Drizzle with balsamic vinegar, and serve a whole-wheat breadstick on the side. Total: 25 grams of protein.

Source: U.S. News & World Report