Pear scones: higher fiber, no added sugar

I like to take a traditional recipe with sugar and refined flour and revamp it into a healthier one. 

The recipe below for pear scones is my new baking experiment. 

It was a success. I could not believe how sweet it tasted without added sugar! One explanation is the the pears were ripe and sweet.

Pear scones

Ingredients
2.5 cups of whole wheat flour
4 tsp baking powder
3 ripe bananas (mashed)
1 tsp cinnamon
2 eggs
10 Tbsp butter at room temperature
3 ripe pears (not peeled, chopped into small pieces)
4-oz cup of unsweetened apple sauce

Directions
Preheat oven to 375°F. Combine the flour, baking powder, and cinnamon. Add the butter and mix with hands until the mixture resembles crumbs. Mash the bananas and add the eggs and apple sauce to them. Combine the flour and banana mixtures. Finally, add the pears and mix. Divide the dough into two batches and transfer each batch onto a greased cookie sheet. Shape into a circle with clean, wet hands. Press down to thickness of ¾ inches. Bake for about 20 minutes. Slice each circle into eight scones until warm. The recipe yields 16 scones.

Human Embryo Epigenetics: Methylation

Epigenetic programming during human embryonic development.  Abstract:

DNA methylation is a crucial layer of epigenetic regulation during mammalian embryonic development 1-3 . Although the DNA methylome of early human embryos has been analyzed 4-6 , some of the key features have not been addressed thus far. Here we performed single-cell DNA methylome sequencing for human preimplantation embryos and found that tens of thousands of genomic loci exhibited de novo DNA methylation. This finding indicates that genome-wide DNA methylation reprogramming during preimplantation development is a dynamic balance between strong global demethylation and drastic focused remethylation. Furthermore, demethylation of the paternal genome is much faster and thorough than that of the maternal genome. From the two-cell to the postimplantation stage, methylation of the paternal genome is consistently lower than that of the maternal genome. We also show that the genetic lineage of early blastomeres can be traced by DNA methylation analysis. Our work paves the way for deciphering the secrets of DNA methylation reprogramming in early human embryo.

Cardiorespiratory Fitness: Survival Of The Fittest

Cardiorespiratory fitness, which can be effectively measured in the clinic (VO2max), is associated with mortality and, hence, longevity.  Physical exercise that enhances such fitness may aid in promoting longevity, not yet at the point to “extend the genetically fixed lifespan” but to at least make the most out of what that (currently) fixed lifespan is.  Abstract:

Cardiorespiratory fitness, as measured by maximal oxygen uptake (VO2max), is related to functional capacity and human performance and has been shown to be a strong and independent predictor of all-cause and disease-specific mortality. The purpose of this review is to emphasize age-related physiological adaptations occurring with regular exercise training, with specific reference to the main organs (lung, heart, skeletal muscles) involved in oxygen delivery and utilization as well as the importance of exercise training for promoting life expectancy in clinically referred populations. As yet, it is not possible to extend the genetically fixed lifespan with regular exercise training, but to give the years more life. This is where physical fitness plays an important role.

Wnt Signaling And Angiogenesis

Blocking angiogenesis to prevent tumors from getting their blood supply is an important therapeutic approach; Wnt signaling is involved.  Abstract:

Angiogenesis is a normal biological process wherein new blood vessels form from the growth of pre-existing blood vessels. Preventing angiogenesis in solid tumours by targeting pro-angiogenic factors including vascular endothelial growth factor (VEGF), angiopoietin-1 (Ang-1), basic fibroblast growth factor (bFGF), hepatocyte growth factor, and platelet-derived growth factor (PDGF) is currently under investigation for cancer treatment. Concurrently targeting the cell signalling pathways involved in the transcriptional and post-translational regulation of these factors may provide positive therapeutic results. One such pathway is the Wnt signalling pathway. Wnt was first discovered in mice infected with mouse mammary tumour virus, and has been crucial in improving our understanding of oncogenesis and development. In this review, we summarise molecular and cellular aspects of the importance of Wnt signalling to angiogenesis, including β-catenin-dependent mechanisms of angiogenic promotion, as well as the study of Wnt antagonists, such as the secreted frizzled-related protein family (SFRPs) which have been shown to inhibit angiogenesis. The growing understanding of the underlying complexity of the biochemical pathways mediating angiogenesis is critical to the identification of new molecular targets for therapeutic applications.

Tofu-celery spread

Hello, everyone!

This weekend I had my scheduled cooking experiment: I prepared a tofu spread with celery. 

I am not very enthusiastic about the taste yet, probably because I did not use the right spices. Feel free to explore and add any spices and herbs that will make this otherwise nutritious spread more palatable. 

The tofu provides protein, the sunflower seeds and olive oil add healthy fats, the seeds also contribute with fiber and magnesium, the celery adds more fiber.

The spread goes well with my home-made super-easy to bake bread.

 
Tofu-celery spread

Ingredients
16 oz firm tofu
4 Tbsp apple cider vinegar
1.5 cups thinly slices celery
1/2 cup sunflower seeds
1/2 tsp salt
3 Tbsp olive oil
crushed garlic to taste
spices to taste

Directions
Divide the tofu into four pieces and squeeze these gently between your palms to remove the excess liquid. Mix all ingredients except for the celery and sunflower seeds in a food processor. After obtaining a smooth tofu spread, mix it with the celery and seeds and adjust the spices and herbs to taste.

About Iliotibial Band Syndrome

An interesting analysis on a common overuse injury in runners and cyclists. Abstract:

Iliotibial band (ITB) syndrome is regarded as an overuse injury, common in runners and cyclists. It is believed to be associated with excessive friction between the tract and the lateral femoral epicondyle-friction which 'inflames' the tract or a bursa. This article highlights evidence which challenges these views. Basic anatomical principles of the ITB have been overlooked: (a) it is not a discrete structure, but a thickened part of the fascia lata which envelops the thigh, (b) it is connected to the linea aspera by an intermuscular septum and to the supracondylar region of the femur (including the epicondyle) by coarse, fibrous bands (which are not pathological adhesions) that are clearly visible by dissection or MRI and (c) a bursa is rarely present-but may be mistaken for the lateral recess of the knee. We would thus suggest that the ITB cannot create frictional forces by moving forwards and backwards over the epicondyle during flexion and extension of the knee. The perception of movement of the ITB across the epicondyle is an illusion because of changing tension in its anterior and posterior fibres. Nevertheless, slight medial-lateral movement is possible and we propose that ITB syndrome is caused by increased compression of a highly vascularised and innervated layer of fat and loose connective tissue that separates the ITB from the epicondyle. Our view is that ITB syndrome is related to impaired function of the hip musculature and that its resolution can only be properly achieved when the biomechanics of hip muscle function are properly addressed.

Individuals with this disorder should discuss this article with their physician and/or physical therapist to see if something can be done to address the biomechanical deficiencies leading to the problem. Perhaps a change in technique? Strengthening certain muscles?

What is the worst that can happen

Recently, my girl called me in distress.  She had too much to deal with.  She is in college...

I have my doubts about an educational system that puts our children through this type of a grinder. The educational process should be an inspirational and creative process, not something that brings depression and stress. 

But this post is not about the flaws of the U.S. educational system.

This post is about being able to deal with stress and anxiety. When thinking about anxiety, this revealing formula by Chip Conley comes to mind:

Anxiety = Uncertainty x Powerlessness
 
There is always something that can be done about the right side of the equation. The uncertainty will always be present to some extent.

However, "powerlessness" is not acceptable for the most adaptable creature on earth, the human. You always have to ask yourself, what would I do if the worse comes to worst? 

Imagine the worst that can happen in a situation that stresses you. How would you deal with it? Do you have a lawful plan that addresses the worst? If you do, the anxiety will lessen.
 
Here is the brief email I sent to my child after we talked on the phone about her being stressed and depressed:

Dear X-
When you have time, please listen to this podcast.

You can listen to it when you stroll in the park one of these coming weekends... Make sure that you hear the message.

The story is empowering. Briefly, this is the journey of a driven individual:
 
extreme poverty - a useless college major - a debt-bound husband - a job, where you learn "on the job" - a six figure salary - the finding of a soulmate - a life of freedom and meaningful existence

Happy listening and do not despair!

BTW, the couple is Trin and Bonnie.

My advice is, in times of anxiety, always think, "...What is the worst that can happen?". If you start thinking and preparing for the worst then you will fare well. 


The approach of looking ahead and thinking "What is the worst that can happen?" is very similar to the advice from my first driving lessons. I was in the car with my instructor, a Russian immigrant. We were on the broadest street I have ever driven on, with multiple lanes. This is was my second time behind the wheel. I was freaking out. My hands were tight on the wheel and my eyes nailed on just a few feet in front of the car. 

The instructor, noticing my intense stare at the front hood of the car, advised, "Have your eyes way ahead, scanning the road and anticipating what might happen". Now, I "scan" every road I travel. 


I also apply the driving lesson in my life. I have learned to scan ahead, looking into the future and putting together plans that may counteract the worst in my life. 

Quick pancakes

I love pancakes but I can make them only on weekends, when I have time to perch myself by the pan and flip a pancake after pancake for more than half an hour. 

Well, recently I tried a pancake hack: I decided to bake the pancakes. Get these in the oven and forget about flipping! Also, the cooking time is shorter. Now I can make my pancakes on a workday morning.
 
For this quick experiment, I used the pancake mix Krusteaz (see picture below). 

However, you can assemble your own pancake mix. Try this simple recipe from Early Retirement Extreme:   

• 1 cup flour

• 1 cup water

• 1 egg

• 1 teaspoon baking powder

If you start only with the dry pancake ingredients (flour + baking powder or ready-to-use, store-bought mix such as Krusteaz), then follow the directions below to assemble the batter for approximately 24 small pancakes:
 

• 4 eggs 
• 2 cups pancake mix
• 2 cups water
  

Combine the eggs with the water (I mix these with a fork). Sift the pancake mix on top. Spray two 24-cup muffin pans with PAM, distribute the batter evenly between the muffin cups. I used a bit less than ¼ cup per portion. 

Bake at 400°F for 15 minutes or less. 

Enjoy! I served my mini pancakes with some low-sugar strawberry jam and a few cashews on top.

If there any leftover pancakes, refrigerate and warm up in the microwave later.