Healthy Chocolate Pudding

Like chocolate pudding? Want a healthy version? Whole Foods Market has a healthier version. It is a vegan recipe made with some very different ingredients. It uses 2 avocados, a banana, 1/2 cup cocoa powder, 1/2 cup dates soaked in water a few hours and drained, and a teaspoon of vanilla extract. Mix it all in a food processor and put in bowls for 2 hours. It lasts 3 days.

Ultra-processed foods linked to cancer

The BMJ reports a study done by French researchers has found a link between eating ultra-processed foods and cancer. Even just a 10% increase in ultra-processed foods can have an effect. They divided foods into 4 groups: unprocessed or minimally processed, processed culinary ingredients, processed, and ultra-processed.

Food prepared by adding sugar, salt, or prepared by industrially prepared is considered processed. Ultra-processed foods mostly are found to have higher content of total fat, saturated fat, added sugar, added salt, lower fiber, and lower in vitamins. Some may be packaged with bisphenol A (BPA) which interrupts hormone balance. They often have added ingredients that may not be even be considered food.

Examples of each group
Unprocessed or minimally processed: fresh fruits, vegetables, rice, pasta, eggs, meat, fish, milk
Processed culinary ingredients: salt, vegetable oils, butter, sugar, or other things extracted from food
Processed: canned vegetables with added salt, sugar coated fruits, meat products preserved by salt, cheeses, fresh made bakery breads, products made with additional salt, sugar or other items under the processed culinary ingredients category
Ultra-processed: mass produced packaged breads or buns, packaged snacks, mass produced desserts, sodas, sweetened drinks, meat balls, poultry or fish nuggets, meats containing nitrites, soups, instant noodles, packaged meals (frozen or shelf-stable), anything that uses hydrogenated oils, modified starches, flavoring agents, colors, emulsifiers, nonsugar sweeteners, cosmetic additives.

The study showed the 10% increase increased the number of cancers detected to be increased by 12%. On the average, 18% of the people studied had an ultra-processed diet and there were 79 cancers per 10,000 people each year. By increasing ultra-processed food by 10% would add another 9 people per year.

To Sneeze or Not To Sneeze

When you feel you have to sneeze, you may not be able to get to a tissue or hankie fast enough. Sometimes you may want to hold your nose shut or clamp your mouth shut to prevent the sneeze from escaping. That’s what happened to a man in England.

The 34-year-old man went to the emergency room after experiencing popping and swelling in his throat. Insisting he didn’t eat anything sharp, he told the doctors this happened after he stifled a sneeze. It caused air to go into his tissues thus the popping feeling. It took a week for him to recuperate. The air pockets in his tissue had to dissipate. The doctor labeled the condition “spontaneous perforation of the pharynx” in her article.

So if you gotta sneeze, then by all means sneeze!

Dr. Wanding Yang’s report.

Plogging

You’ve heard of jogging but have you heard of plogging? It is a portmanteau word of jogging and the Swedish expression plocka upp, or pick up. So how does this work? It seems to be a new fitness craze taking off all over the place.

Go out jogging but bring a bag. Intermittently as you run, you may see garbage on the side of the road. Squat and pick it up and put it in the bag. You will still lose as many calories as if you just jogged as the squatting uses energy. Lifesum app (the app we talked about last week) has teamed up with Keep America Beautiful. It is the first app to include plogging as an exercise in its list to track.

You can plog anywhere: in the city, in the park, along roads. Since it was founded in Sweden, here it is in action:

Lifesum app

There’s an app you can use to track foods, exercise, it has recipes, and works with many fitness trackers like FitBit. It’s called Lifesum. It leads the market in Scandinavia, Germany, France, Italy, and Russia. It is a Swedish company based in Stockholm. Their main vision is “to make it simple for people everywhere to form habits that build towards healthier, happier lives.”

The basic features are:
Tons of healthy recipes
Meal plans for every lifestyle
Building healthy habits
Uniting with others
Syncing with apps like Moves, Withings, FitBit, Jawbone, Endomondo, Runkeeper
Food and exercise diary
Limited exercise tracking

They also offer a premium service that gives
Personalized diet plans
Access to recipe base
Save recipes
Macro tracking
Life Score weekly health advice
Food ratings
Body composition tracking
automatic exercise tracking

Premium starts at $3.75/month

Here is a review of the free version from American Home Health