Chart of the Day: Comparison of Nutritional Values of Carl’s Jr’s Beyond Burger and Beef Burger

The new Beyond Burger uses patty made with plant-based ingredients.

Read more at Food Beast . . . . .

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Shrimp Barquettes

Ingredients

1 cup plain flour
pinch salt
3 teaspoons finely grated Parmesan cheese
3 oz butter
1 egg yolk
shrimpss and lemon triangles, to garnish

Filling

3 tablespoons butter
6 oz button mushrooms, sliced
2/3 cup thick sour cream
1 to 2 teaspoons dry sherry
3 oz shrimps, chopped
2 to 3 teaspoons fresh chopped chives

Method

  1. Put flour, salt, cheese and butter into a blender or food processor and process for 30 seconds. Add egg yolk and 4 teaspoons water and process until mixture binds together. Wrap in plastic wrap and leave to rest in the refrigerator for 20 minutes.
  2. Preheat the oven to 220ºC (425ºF).
  3. Roll out pastry on a lightly floured surface until very thin. Lift pastry, using a rolling pin, and lay it over 12 barquette tins. Press down lightly and roll over tins to trim. Press pastry down in tins. Prick base of each tin and stack them one on top of each other 3 tins high. Top each stack with an empty tin.
  4. Bake in the oven for 15 minutes.
  5. Remove from oven and unstack tins. Return single layer of tins to oven for 2-3 minutes to crisp. Leave to cool.
  6. To make filling, melt butter in a pan and fry mushrooms for 1 minute. Pour in cream and bring to boil, stirring continuously until thickened. Add sherry, shrimps and chives and mix well. Allow to cool slightly, then spoon into barquettes. Garnish each portion with shrimps and triangles of lemon.

Makes 12 pieces.

Source: Breakfasts and Brunches

Deep-fried Tofu Pizza

Store-bought Deep Fried Tofu (油揚げ)

Place pizza ingredients on top

Bake in toaster oven

Finished pizza

Older Adult Lower Body Strength Test

Source : Senior Fitness Test Manual – Jessie Jones and Roberta Rikli

More Proof High-Fiber Diets Help Prevent Cancers, Heart Disease

Alan Mozes wrote . . . . . . . . .

A large, new analysis helps confirm that eating lots of grains, vegetables and fruit lowers your risk of dying early from cancer or heart disease.

When compared with those who consume very little fiber, people at the high end of the fiber-eating spectrum saw their risk for dying from heart disease, stroke, type 2 diabetes and/or colon cancer plummet by 16 to 24 percent, investigators reported.

The team also concluded that more is definitely more: For every additional 8 grams of dietary fiber a person consumes, the risk for each of those illnesses was found to fall by another 5 to 27 percent.

“The health benefits of fiber are supported by over 100 years of research into its chemistry, physical properties, physiology and effects on metabolism,” said study author Andrew Reynolds, a postdoctoral research fellow at the University of Otago in New Zealand.

“What really surprised us was the range of conditions that higher intakes of dietary fiber seemed to improve,” Reynolds added. “Heart disease, type 2 diabetes and [colon] cancers are some of the most detrimental diseases of our time.”

The conclusions follow a deep-dive into the results of 185 observational studies conducted over the last four decades, alongside the findings of another 58 clinical trials involving more than 4,600 participants.

Reynolds and his colleagues reported their work, which was commissioned by the World Health Organization, in the Jan. 10 online edition of The Lancet.

The research team noted that worldwide most people eat less than 20 grams of fiber each day, a figure that dips to just 15 grams per day among Americans. For examples of foods: 1 slice of whole wheat bread has 2 grams of fiber; 1 cup of boiled broccoli has 5 grams; 1 medium orange has 3 grams, and 1 cup of cooked black beans has 15 grams.

But investigators found that taking in 25 to 29 grams of dietary fiber per day is just an “adequate” starting point, with greater protection against premature death accruing more heartily to those who routinely consume even greater amounts of fiber.

For example, every additional 15-gram bump in daily whole grain intake was found to curtail an individual’s overall risk of early death — as well as their risk of early death from heart disease — by between 2 and 19 percent.

What’s more, the researchers found little evidence that eating more dietary fiber was in any way risky.

And even for those whose diets have for years largely sidestepped fiber, Reynolds suggested it’s never too late to start embracing fiber’s benefits.

“We saw this from the trials where participants were asked to increase their fiber intakes,” he said. “When considering all the trials of increasing fiber intakes, those participants that did reduced both their body weight and the total cholesterol in their blood, two important predictors of disease.”

That thought was seconded by Dr. Gerald Bernstein, program coordinator for the Friedman Diabetes Institute at Lenox Hill Hospital in New York City.

“I do not think there is a time to start that is not beneficial,” he said. “Of course, combined with some exercise and calorie control the benefits become exponential.”

As to the New Zealand study results, Bernstein observed that “none of this is surprising.” But he suggested that the findings “should lead to a change in dietary recommendations.”

That thought was seconded by Lona Sandon, program director and associate professor in the department of clinical nutrition for the school of health professions at the University of Texas Southwestern Medical Center at Dallas.

“This is just one more that supports and further solidifies the recommendations registered dietitian nutritionists have been making for years,” said Sandon.

“It’s never too late to start on a healthy diet,” she said. “Sure, you may have missed out on some health prevention years and therefore your risk will not be as low as someone who has been eating whole grains all their life. But you have nothing to lose by giving a healthy diet a try.”

Source: HealthDay


Read also:

Fiber: It’s Not Just for Adults . . . . .

High intake of dietary fiber and whole grains associated with reduced risk of non-communicable diseases . . . . .


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