Author: SupremeCmdr

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Is There a Website Devoted to Beans?

Yes there is. https://usdrybeans.com/

This is another post in my world famous Beans for Breakfast series.

I post links like this to remind readers no one can possibly teach you everything. There is a ton of information on the internet to research and read to improve your food and nutrition knowledge. But you have to take the time and be motivated to find solid, good information. Avoiding fad diets would be a good thing too.

And for the conspiracy theorists out there feel free to use this information to fight back against the World Economic Forum telling us to eat bugs. https://www.weforum.org/agenda/2018/07/good-grub-why-we-might-be-eating-insects-soon/

Eat beans instead of bugs.

Postscript –

I posted then got this:

WOO HOO!

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Alcohol: Good or Bad for You? – Health Secrets of a SuperAger

It’s hard to know what to think about the recommendations for alcohol consumption when the narrative around it changes like the wind. Numerous studies have come out in support of moderate alcohol consumption because of its potential health benefits only to be countered by similar studies arguing that it’s actually more harmful than beneficial, according […]

Alcohol: Good or Bad for You? – Rush — Health Secrets of a SuperAger

I found a blogger who is older than me.

I finally have a research assistant.

Thanks Tony.

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Time Restricted Eating Diets Don’t Work

The study, published online in JAMA Internal Medicine by Dylan A. Lowe, PhD, also of UCSF, involved 116 participants who were randomized to a 12-week regimen of either three structured meals per day or time-restricted eating, with instructions to eat only between 12:00 pm and 8:00 pm and to completely abstain from eating at other times.

Time-Restricted Eating Shows No Weight Loss Benefit in RCT – Medscape – Oct 01, 2020 — https://www.medscape.com/viewarticle/938433#vp_2

Despite the lack of evidence I intend to continue my time restricted eating strategy. I do not eat anything between the hours of 10:00 PM and 7:00 AM.

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Grilled Zucchini

“How did you make this?”

The last time I wrote about zucchini was back in 2019 when the same question was asked (probably by the same friend) which motivated me to write down how I make Zucchini, Corn & Red Pepper.

This super simple recipe is the perfect side vegetable when you have your grill fired up and ready for your perfectly seasoned chicken using the world famous Iki Marinade. Three squash will be enough for six side servings.

  • three large zucchini
  • salt and black pepper
  • onion powder
  • garlic powder
  • extra virgin olive oil
  • pinch dried basil
  • grated Parmesan/Romano cheese blend
  1. Heat up your grill.
  2. Scrub and rinse the zucchini. Dry thoroughly.
  3. Cut the ends off then slice each squash lengthwise and each half in half. You want four nice sized chunks each about 3-4 inches long.
  4. Arrange the squash in a baking dish and coat liberally with extra virgin olive oil. Flip the pieces so that they are cut side up.
  5. Lightly sprinkle with salt, onion and garlic powders.
  6. When your grill is nice and hot place the squash pieces onto the grill skin side down. Angle them if you want to make grill marks.
  7. Close the lid and grill for 1-2 minutes. Reposition the squash (for those grill marks) close the lid and grill for another 1-2 minutes.
  8. Flip the squash to cut side down. Repeat #7.
  9. The squash should be firm and cooked through after 8-9 minutes. Remove and place back into the baking dish cut side up.
  10. Lightly sprinkle black pepper, dried basil, and grated cheese.
  11. The zucchini can be served at room temperature or kept in a warmed oven prior to serving. If you use the oven to keep the zucchini warm remember they will continue to cook and might get mushy.
Photo by Ellie Burgin on Pexels.com

Tips and Otherwise Random Thoughts

You’ll note that the black pepper, basil, and cheese are added after grilling. I do this so that these ingredients don’t get burned/grilled off in the cooking process. For the Veganistas out there, leave off the cheese. I happen have a preference for Spanish extra virgin olive oil. The private label brand I buy sneakily substituted EVO from Portugal instead of Spain. Now I like Portuguese olive oil too. I specifically used a baking dish to hold the squash before grilling because I did put the veggies in the oven to keep warm.

The next time I grill zucchini I plan on grilling twice the number of squash. I’ll use the leftover squash in a pasta dish.

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Protein for Older Adults

There is reliable research that suggests that older adults need slightly more protein than younger adults do. A somewhat higher protein intake, especially when combined with resistance training can build muscle in older adults. This increased muscle can help to offset the muscle loss that is a part of the aging process. Muscle loss can increase the risk of falls and keep older people from doing the tasks they’d like to do.

VRG Blog – https://www.vrg.org/blog/2022/02/03/protein-for-older-adults/

The latest data from a decades-long health survey finds that—yet again—the vast majority of Americans have a poor diet and many of us are inactive. Specifically, just 10 percent of Americans eat enough vegetables, and only 12 percent eat enough fruit, according to recent responses to the CDC’s survey, the Behavioral Risk Factor Surveillance system. Recent responses also reveal that 25 percent of Americans don’t do any exercise outside of any work activity.

90% of the US Has a Poor Diet — https://arstechnica.com/science/2022/01/even-before-covid-americans-were-failing-at-health-basics-diet-exercise/

Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. MMWR Morb Mortal Wkly Rep 2022;71:1–9. DOI: http://dx.doi.org/10.15585/mmwr.mm7101a1

In this cross-sectional study of 10 837 adults aged 65 years or older in the National Health and Nutrition Examination Survey, the mean primary American Heart Association score had a significant 8% decrease. The proportion of older US adults with poor diet quality significantly increased from 51% to 61%, and the proportion with intermediate diet quality significantly decreased from 49% to 39%; the proportion of older US adults with ideal diet quality remained consistently low. These findings suggest that diet quality decreased among older US adults from 2001 to 2018.

Trends in Diet Quality Among Older US Adults From 2001 to 2018 — https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2789924

To say most of us know very little about nutrition would be an understatement.

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More Coffee Please

New research published in Diabetologia (the journal of the European Association for the Study of Diabetes [EASD]) finds that the consumption of healthy plant-based foods, including fruits, vegetables, nuts, coffee, and legumes, is associated with a lower risk of developing type 2 diabetes (T2D) in generally healthy people and support their role in diabetes prevention…The study found that compared with participants who did not develop T2D, those who were diagnosed with the disease during follow-up had a lower intake of healthy plant-based foods, as well as lower scores for PDI and hPDI. In addition, they had a higher average BMI, and were more likely to have high blood pressure and cholesterol levels, use blood pressure and cholesterol drugs, have a family history of diabetes, and be less physically active.

Diabetologia. “New study reveals that healthy plant-based diets are associated with a lower risk of developing diabetes.” ScienceDaily. http://www.sciencedaily.com/releases/2022/04/220410110753.htm (accessed April 11, 2022).

Journal Reference: Fenglei Wang, Megu Y. Baden, Marta Guasch-Ferré, Clemens Wittenbecher, Jun Li, Yanping Li, Yi Wan, Shilpa N. Bhupathiraju, Deirdre K. Tobias, Clary B. Clish, Lorelei A. Mucci, A. Heather Eliassen, Karen H. Costenbader, Elizabeth W. Karlson, Alberto Ascherio, Eric B. Rimm, JoAnn E. Manson, Liming Liang, Frank B. Hu. Plasma metabolite profiles related to plant-based diets and the risk of type 2 diabetes. Diabetologia, 2022; DOI: 10.1007/s00125-022-05692-8

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Wok and Roll

But I have to tell you that if you’ve never traveled with your wok, you have not truly experienced TSA. They’re putting on gloves and they’re unzipping the bag. They basically just treat me like I’m a criminal and tell me not to talk. Then they pull it out and they go, “Oh, it’s a wok,” and then everybody’s like smiling and laughing. One time this guy said to me, “What’s the secret to fried rice?” So yeah, it is pretty hilarious.

Grace Young

I own and use two unseasoned woks.

I have never traveled with either wok.

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How To Decide if It’s a Lentil Soup Day

It’s a lentil soup day.

A lot of readers liked Spanish Style Lentils and so do I. But today I’m making my time tested lentil soup recipe which you can find here The Pandemic Pantry -Lentil Soup. Or if you’re feeling adventurous try one of the Lentil Recipes – The First Mess which to be honest I haven’t tried yet.

I’m glad I don’t need mushrooms because I used the one I bought recently in another dish.

Absolutely not an altered photo. Just one very large button mushroom.

I added more carrots and so far at the 30 minute mark I’ve used the entire quart of organic low sodium chicken broth. I did not use the mutant carrot because it went bad before I could use it.

You’re starting to see some interesting produce nowadays.

Today’s post was for the critic who complained about the lack of pictures in this blog.

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