Issue link: https://www.epageflip.net/i/653961
ByLeeAnnWeintraub The Mediterranean diet has been well touted for its ability to positively impact heart health, brain health and cancer prevention. This whole-foods based way of eating has a reputation for being one of the healthiest. Americans have been try- ing to mimic the lifestyle factors of people living in theMediterraneanregionby eating more fish and drink- ing red wine in efforts to be healthier and live longer. There is now new evi- dence that a Mediterranean- style diet may actually con- tribute to younger-appear- ing chromosomes. Harvard Medical School researchers looked at data from the Nurses' Health Study, a large-scale ongo- ing study, to learn about nutrition and cellular ag- ing. Chromosomes are the information-carrying part of the cell containing DNA, the cell's genetic ma- terial. The part of the chro- mosome that the research- ers focused on is called the telomere, which shortens in length through the normal aging process. It was found that those following a Med- iterranean diet had longer telomeres than those on a typical "Western" diet. This relationship was seen even when researchers controlled for factors like age, weight, smoking and physical-activ- ity levels. A Mediterranean diet is characterized by fre- quent intake of fruits, veg- etables, nuts, beans, fish, whole grains and olive oil. Red meat, chicken, dairy products, processed foods and desserts are consumed sparingly. While there is some debate over the role of drinking wine and whether nondrinkers can benefit from including moderate amounts of wine in their meal plan, red wine is a classic part of the Mediter- ranean diet. So what is it about the Mediterranean diet that leads to slowed aging? It is likely not one part of the diet, but a sum of its parts that is key. This eating pat- tern is rich in omega-3 fatty acids, vitamins, antioxi- dants and fiber, and void of regular consumption of less- healthy foods that speed up aging. The higher amount of antioxidants in the Mediter- ranean diet that help fight inflammation and oxidative stress lead to less telomere shrinking over time. While there is probably no single food that is re- sponsible for this slowed- aging process, these results are found in regular intake of a combination of numer- ous antioxidant and nutri- ent-dense foods over many years, or even a lifetime. Here are some strategies to incorporate and benefit from a Mediterranean-style diet: • Include fish in your menu at least two to three times a week. Limit your in- take of meat and keep the serving size to about the size of a cell phone. • Choose water as your primary beverage. If you do drink alcohol, opt for red wine and keep portions moderate (about one serving for women and two servings for men daily). • Eat a wide variety of cooked and raw vegetables. Grill or lightly steam veg- gies and season with a small amount of extra virgin olive oil and fresh herbs. •Limithowmuchsodium you consume by reducing fast food, salty snacks and processed items. • Snack on fruit and un- salted nuts and seeds. • Choose whole grains with at least 3 grams of fi- ber per serving. Prepare side dishes, soups and salads with different grains like barley, bulgur, buckwheat, farro, kamut and quinoa. LeeAnnWeintraub,a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup. com. HEALTH EatingaMediterraneandietmayslowdownaging By Jacquelyn Grandy Special to the Marin Independent Journal I've always had a love/ hate relationship with pan- cakes. I loved the taste of them, but always felt super guilty after eating them and within an hour of con- suming a pile of pancakes, I would be starving, my en- ergy would be zapped and I would want to take a nap. I'm sure there are many readers nodding their heads right now, thinking, "Yeah, that always happens to me, too." That's because most pan- cakes are filled with tons of refined sugar, white flour and contain some sort of re- fined vegetable oil. They're basically full of empty cal- ories and don't provide any nutritional value or fuel for your body. But not these almond flour pancakes. These almond flour pan- cakes are jam-packed with protein, fiber and healthy fats to keep you going for hours. They're also natu- rally gluten-free, dairy-free, grain-free, paleo and totally kid approved. They're pan- cakes you don't have to feel guilty about eating because they're made with almond flour (which is basically ground up almonds), use raw honey for the sweet- ener, almond milk for the dairy and coconut oil, a healthy fat that speeds up your metabolism and fuels your brain, as a substitute for butter or vegetable oil. The coconut oil ends a bit of natural sweetness to the pancakes as well. The pancakes only take a few minutes to whip up, and require one bowl for mixing the batter. They're just as easy as making pan- cakes from a box, 100 per- cent healthier and will keep you satiated for hours. I love topping them with my five-minute blueberry chia jam. This jam takes pancakes to a whole new level as the blueberries not only add tons of antioxi- dants, but the chia seeds are packed with omega-3 fatty acids and are rich in fiber and protein. Chia seeds are pretty amazing not only for their health benefits, but also because they absorb sev- eral times their mass in liquid, creating a jelly-like substance in the process. Think about it. You're just taking a simple cup of ber- ries, adding a bit of water and some chia seeds and the end result is fresh jam. Pretty magical. I also love this jam on top of steel-cut oats, on but- tered toast and in yogurt parfaits, as well as paired with some peanut butter to make a classic peanut but- ter and jelly sandwich. Why not make your next pancake experience a satis- fying and energizing one? Make a batch of these pan- cakes and top them with some blueberry chia jam and plain Greek or full- fat yogurt, and you'll have yourself one powerhouse of a breakfast that not only tastes great, but will give you the fuel to power through your day. MARIN MAMA COOKS Pi le i t on : Al mo nd fl ou r pa nc ak es Almondflour pancakes Serves2 1cup almond flour 2large eggs ¼ cup almond milk, favorite nut milk or regular milk 2tablespoons extra-virgin unrefined coconut oil, melted, plus extra for greas- ing the pan 1tablespoon raw honey ¼ teaspoon ground cin- namon 1/8 teaspoon sea salt In a medium bowl whisk together the almond flour, eggs, almond milk, coconut oil, honey, cinnamon and salt until fully combined. Using a bit of coconut oil, lightly oil a sauté pan or griddle and set it over medi- um-low to medium heat. When the pan or griddle is hot, take a ¼ measuring cup (or 1/8 cup for smaller pancakes) and pour your pancake batter onto the griddle. Make sure to leave ample space between the pancakes to allow the batter to spread. These are not like tradi- tional pancakes and will not bubble, so watch for the edges to brown, firm up and get darker, and then gently flip over the pancakes and brown the other side. When they're browned the way you like them, just take them off the griddle and top them with your favorite toppings. Optional: Want to get more healthy fats, protein and fiber into your pancakes? Add in 1tablespoon of chia seeds to the batter, it won't change the taste. It will just add a bit of crunch to the pancake. Tip: Here's a great tip for testing your pan or griddle. Sprinkle some water on the griddle, if it's hot enough the water will crackle, if it's too hot the droplets will immediately evaporate and smoke. Blueberry chia jam Makes 1cup 1cup frozen or fresh organic blueberries (you can use any frozen or fresh berries) ½ tablespoon raw honey 1tablespoon chia seeds 2tablespoons filtered water Rinse and de-stem berries, if using fresh blueberries. Transfer berries and water to a small saucepan set over medium heat. Cook, slightly smashing some of the berries with the back of a spatula or spoon, until berries are bubbling, and the water becomes a bit syrupy, about 4to 5minutes. Remove berries from heat, stir in honey, then add in the chia seeds. Mix well to combine. Let stand 5minutes, until thickened. This won't quite reach the firm consistency of regular jam, but it will noticeably thicken. The jam will thicken further and become more set once completely chilled. Serve the jam warm, if using right away. If not using right away, let the jam cool to room temperature, transfer it to a jar or other storage container and keep it refrig- erated. The jam will keep for 4days in the fridge and 6 months in the freezer. RECIPES JACQUELYN GRANDY — CONTRIBUTED These almond flour pancakes are gluten-free, dairy-free and grain-free, and as easy to make as pancakes from a box. By Mary Orlin Bay Area News Group When you stick your nose in a glass of wine, you expect to smell fruity, floral or spicy aromas. But what if you smell rotten eggs, wet newspaper or a barnyard? One of the wine indus- try's dirty little secrets is that some bottles on the market contain flawed, faulty juice. Wine can be spoiled in the winery, af- ter bottling, during ship- ping or storage at a retail shop, restaurant or even in your home. Sensory expert Alexan- dre Schmitt trains wine- makers to recognize aro- mas, both good and bad, in wine. According to Schmitt, if you're smelling burned match, skunk, ban- dages or cooked cabbage, that wine is flawed. Here are the five most common wine problems — and what your nose should know. Corked wine Does your wine smell like a wet dog, damp newspaper or cardboard or a musty basement? Then the wine is proba- bly "corked." Cork taint is caused by 2,4,6-trichloro- anisole (TCA). This compound can in- fect corks, leading to a spoiled — or tainted — bottle of wine. Cork taint masks wine's fruit and freshness. You'll want to open another bottle of wine — and get a clean wine glass. Corked odor hangs around even after you've dumped the corked contents. Oxidized wine Smelling walnuts, cara- mel, stewed fruit or even curry spice? The wine is probably oxidized. That means it was subjected to hot temperatures, im- proper storage or — most likely — left open too long and exposed to air, wine's biggest enemy. Of course some wines, such as sherry, port or Madeira, are made in what's called an oxida- tive style, and those nutty caramel aromas are actu- ally desirable. Volatile acidity When a glass of wine smells like nail polish re- mover, it's flawed. Ethyl acetate is responsible for what's called "vola- tile acidity" or VA for you wine geeks. Smell vine- gar? That's acetic acid — also bad. Reduction Smelling rotten eggs, burned rubber, matches or cauliflower in your wine? That wine is reduced. Re- duction is the opposite of oxidation, meaning the wine has not been exposed to any air. Too much air can oxidize wine, but a lit- tle bit of oxygen helps wine age. Reductive aromas may also be present in wines aged under screw cap tops. Brettanomyces Are you getting the aroma of bandages, rub- ber, horses or other barn- yard smells? This is brett- anomyces — or brett — and it's a yeast spoilage. Some folks actually like a hint of these aromas WINE Five aromas you don't want to find in your glass Comejoinusforanight of CORNED BEEF AND CABBAGE Proceedsbenefit American Legion Post# 167 Veterans assistance program. $8.00 WHERE: Red Bluff Veterans Hall 735 Oak St. WHEN: March 17 th 2016 4:30 to 7:30pm The regular Thursday Night Dinner menu will also be available 365-7194or365-4322 OPEN 7 DAYS 6am-10pm 8080 AIRPORT ROAD Your full service: Meat Department, Deli & Groceries www.kentsmeats.com On-site HARVESTING CUTTING & CRYOVACING FOOD » redbluffdailynews.com Wednesday, March 16, 2016 » MORE AT FACEBOOK.COM/RBDAILYNEWS AND TWITTER.COM/REDBLUFFNEWS B4