3/31/10
Get to Know Your Berry!
8:22 PM | 
Postedby
Kartika Christensen
No, obviously we’re not gonna discuss a popular cellphone brand, although there is somewhat a close relation to it. “Berry” is an english term for an edible small-to-medium sized pulpy, juicy, usually bright-coloured fruits (psst, tomato, one of the healthiest nature produce there is, also belongs to the berry family!) Most berries are audible, but some like the deadly nightshade (Atropa belladonna) and potato tree fruits (Solanum tuberosum) are poisonous to us.
The bright colors displayed by berries are produced by natural plant pigments, notably polyphenols such as flavonoids, anthocyanins and tannins concentrated on the skin and seeds of berries. These chemicals mark the nutrients contained in these lovely-looking fruits. Berries are especially rich with antioxidants and therefore are used in skin care products to fight off free radicals.
There are many types of fruits that are technically from the berry family, such as melon, tomato, grapes, even banana and lemon! All of them contain good vitamins and minerals for the human body and are the most popular fruits on Earth =)
Here are a list of berries with notable level of antioxidant (I really want to make article that has tomatos and oranges in it but it will be too long, so tune in for the next article :D) :
Strawberries – Strawberries are excellent sources of vitamin C and antioxidants, marked by its bright red colors. It can be consumed fresh as it is, processed as jelly, dried and mixed with other fruits into cereal bars, sliced and put in your salad, or made into juice, milkshake, smoothy and yoghurt. Strawberry is also one of the first industrial food flavoring created and is still one of the most popular food flavoring! ^_^
Blueberries – a popular base ingredient for skin care products, blueberries have a wide range of varieties because they tend to adapt with their local environment. Blueberries can be processed to puree, juice, or dried, or made into jellies, jams, snack foods, and cereals. Blueberries contain dietary minerals, vitamin B6, vitamin C, vitamin K and fiber. Research also shows that a blueberry contains anti-inflammation, anti-oxidant, and possibly anti-cancer properties, are known to block certain virus like hepatitis C, slows down our body’s aging process, and prevents Alzheimer. A must have in your fruit basket! :D
Grapes – Known since the Classic age as fruit of the Gods, grapes probably are the most widely processed food in human civilization. It has been processed into jams, wine, raisins, juice, vinegar, and even drugs. Grapes also have a wide range of colors: green, black, purple, red, yellow and pink. Most of the species are native to Mediterranian areas. The chemical contents in grapes are found to reduce risks of heart failure, cancer, degenerative nerve diseases, viral infections and even Alzheimer. Like most other berries, it also contains antioxidant which is good for your skin =)
Blackberries – 
Raspberries – Raspberries are especially rigorous and can thrive in some of the most difficult environments, and therefore contain a lot of nutrients and anti-disease properties. Raspberries are packed with antioxidants (ranking 3rd of the top antioxidant fruits after cranberries and blueberries), vitamin C, minerals and dietary fiber, vitamin B1, B2 and B3, folic acid, and iron. Raspberries are also good as anti-inflammation, pain relief, anti-cancer, anti-cardiovascular disease, anti-diabetes, anti-allergies, and anti-aging food.
Cranberries – Cranberries are so popular in the food industry due to their taste, nutrient content and antioxidant qualities that they are stamped as ‘superfruit’. 95% of cranberries produced throughout the world are processed into supermarket products such as juice, sauce, syrup, yoghurt, wine and dried fruits. Only 5% are sold fresh to consumers, because they are considered too sharp to be eaten plain. When kept frozen, cranberries can be stored up to nine months. Cranberries rank first as fruits with the most anti-oxidant content known to man. They contain all the nutrients found in all other berries. Be careful when choosing cranberries products though, since most of them contain too much sugar!
Label:
3/30/10
Recipe of the Week: Honeyglaze Chicken with Mushroom
Servings: 4Nutritional Information per serving: Calories: 189, Calories from fat: 74, Total fat: 8.3 g, Cholesterol: 55 mg, Sodium: 1.2 g, carb: 7.3 g, fiber: 1 g, protein: 21.7 g
Ingredients:
- 4 boneless chicken breasts
- 10 pieces of medium-sized Shitake mushroom
- 1 dash of garlic powder
- 2 teaspoons of honey
- 1 dash of black pepper
- 4 tablespoons of soy sauce
- 3 tablespoons of olive oil
- 1 tablespoon of oyster sauce
Preparation:
1. Preheat the oven to 350 degrees F.
2. In a heat-resistant glassbowl, mix the honey, olive oil, garlic, black pepper, oyster sauce and honey.
3. Put the chicken breast into the bowl and cover it with the ingredients.
4. Cover the bowl with aluminium foil and bake it for 30 minutes.
5. Open the oven door, get the bowl, open the aluminium covering, put the shitake mushrooms in the bowl, cover the bowl again, and bake again for 20 more minutes.
Healthy Spices, Herbs and Flavorings to Have in Your Kitchen
My gastronomical lecturer in college used to point out how salt and pepper are mainly the only spices that european people need to put in their food. My conclusion is that the reluctance or ignorance of spice usage is one of the factors of salt addiction phenomena in modern societies. Salt addiction has not been a serious issue in regions with spicy local delicacies, though. Spices not only make your meal requires less salt to be tasty, but it also contains a lot of nutrients good for your body. Unlike during the middle ages when spices are considered luxury goods and colonial powers fought over areas producing these, the people of modern world have the privilege of acquiring them cheap in stores throughout their country. This article will give you a list of which spices besides salt and pepper that you should keep in your kitchen (best in the form of powder so that it won’t significantly alter the texture of your meal):- Chilli powder. A good addition to almost any type of food, but it is best served in soups or sprinkled on top of crispy snacks. You might want to choose salt-free chilli powder if available. Chilli naturally contains three times the amount of vitamin C contained in oranges, carotene (provitamin A), most B vitamins, potassium, magnesium and iron. Too much of this will cause gastro-intestinal inflammation though, so use it at appropriate amount =D
2. Lemon lime. Lemon juice is a natural way of decontaminating your meat, getting rid of fishy scents in your seafood, and freshen your salad =D It’s always good to have lemon around, and it is best served in soups, salad, and as an ingredient for marinade. You can also use lemon zest to add strong flavor in your main course or even dessert. Lemon contains vitamin C, antioxidant which is good for your skin.
3. Garlic. Most people doesn’t like the smell of garlic, but they’re a favorite in chinese dish and its flavor complements vegetables. Garlic is best minced raw and raw put on food after it is served, not when it’s being cooked. Garlic contains anti-cancer nutrients, lowers your cholesterol, acts as anti-inflammatory and anti-fungal agent. To counter garlic breath, use parsley or mint leaves to go with the food.
4. Young ginger powder. Ginger powder has a mild pungent flavor which compliments dishes such as seafood, goatmeat and vegetarian cuisine. You can use it in cookies, crackers, curries, soups, and non-sweet dessert. For beverages, it is best served with lemon or honey.
5. Soybean sauce. Soybean sauce is widely popular in Asia, and is used mostly like people use tomato ketchup. It can be used for sauteeing, in spiced soups, or to compliment fried food. Soybean contains natural vitamins and minerals needed by our body, and it was produced using fermentation process which makes it packed with good biotics. Since soybean already contains salt, it is a good reason to not pack your meal with salt.
6. Nutmeg. Nutmeg is a seed of Mystirica trees found across Asia. It has a slight sweet, light and delicate favor, and is usually used in light meals. It is best grated fresh and sprinkled in salad, baked potatoes, to complement molten cheese, sauteed vegetables, or to be put in curry dishes. It can also be sprinkled on top of a cinnamon or ginger-flavored cake. Just a pinch of nutmeg powder is enough to add spice flavor to your meals.
7. White pepper. Unlike black pepper, white pepper has stronger scent and taste. It is a great substitute for chilli powder because it has both heat and spicy taste common in chillis. White pepper is a traditional ingredient used to relieve flu and is known to fight off skin problems. It is best sprinkled in small amount on almost any kind of food including soups, pasta, sauteed dishes, grilled dishes, and as a marinade ingredient.
8. Ginger is most likely one of the best spice you want to keep in your kitchen. It has analgesic, sedative, antipyretic and antibacterial properties, and is known to prevent skin and ovarian cancer cells. It also treats cold and flu, indigestion problems, cramps, nausea, and vomiting. Ginger is best sliced and boiled in soupy dishes to add flavor to the food. In powder form, ginger can be added to curry or tomato soups and sauteed dishes.
9. Chinese Five-Spices Powder. The Chinese five-spices powder is a practical way of adding flavor to almost all kinds of chinese food in just a pinch. It contains clove, cinnamon, star anise, sichuan pepper and ground fennel. It is based on the yin and yang philosophy implemented in traditional cuisine. It is best used to marinade meat.
10. Brown sugar. Brown sugar is a good substitute for the regular white sugar you use when cooking dishes. One trick to avoid using artificial flavor enhancement is to combine brown sugar, salt and white pepper. Brown sugar contains less calories than white sugar.
Diversify your spices and flavorings and make each meal special. Happy cooking ^_^b
3/28/10
Golden Noodle with Chicken and Veggies
6 servings
Nutritional information per serving: Calories: 212, Protein: 12 g, carb: 23 g, fiber: 43.7 g, Cholesterol: 1.8 g
Ingredients:
- 750 grams of whole-wheat fetuccini- 500 grams of steamed chicken breast, shred it to pieces
- 50 grams of frozen peas and carrots, steam it well
- 50 grams of beansprouts
- 2 cloves of garlic, mince it
- 2 tablespoons of sweet soy sauce
- 1 tablespoon of fish sauce
- 3 tablespoons of olive oil
- salt and pepper
Preparation:
- fill a medium-sized pan with water and boil it
- put 1 tablespoon of salt in it, then put in the fetuccini and cook it for 15 minutes
- take out the fetuccini and put it in a bowl, pour 1 tablespoon of olive oil and mix it to keep it from being sticky
- in a frying pan or wok, heat up 2 tablespoons of olive oil
- put in the minced garlic and beansprouts, stir it until it is a bit yellow
- put in the chicken breast, peas and carrots
- stir it a little, put in the fetuccini and the remaining ingredients: sweet soy sauce, fish sauce, salt and pepper
- stir it again for a bit, and it’s ready :D
Food for When You’re Not in Shape
Everybody has their share of sickness, even those in perfect shape. Illness can be contracted through human contact, our surrounding environment or the food we eat out. When you get sick, our body chemicals work in abnormal situation, trying to cope and fight the foreign existence invading it. In this state, your body needs the right combination of nutrients to help fight off the sickness. Here are some menu you should include when you’re not in shape:
1. Chicken Soup. Chicken soup has been used for flu remedy for ages and in different civilizations throughout history. It reduces mucus and helps coughing it out. Chicken soup is best served with vegetables in it.
2. Green Tea. Green Tea is known to fight cancer and heart disease. It lowers your cholesterol level, burns fat, prevents diabetes and stroke and staves off dementia. It also has anti-viral, anti-bacterial effects and is good for your body immunity.
3. Chilli. Spicy chillis are the best source of vitamin C, one of the important elements for your body immunity. Orange-reddish fruits and vegetables such as oranges, red guava, bell peppers, strawberries and papayas also contain this natural healthy nutrient.
4. Probiotics drinks. Probiotics beverages and yogurt can reduce the symptoms of cold and flu, as it contains good bacterias obtained from fermentation process that help fight off the bad bacterias in our body. It is proven to reduce fever, cough and runny nose, especially on children. Other fermented food such as tofu, cheese and sauerkraut.
5. Sea Fish. Sea fish contains antimicrobial substances which helps fight off even swine flu. The best way to retain the healthy nutrients in fish is to steam it. You might want to try chinook and pink salmon, light tuna and sardines.
So next time you catch a flu, pay attention to what your meal can do to your body :D
3/26/10
My 10 Healthy Cooking Techniques
Most people think that healthy cooking is a hassle, but the truth is, it only requires a little change in your kitchen rules. By replacing or adding several cooking ingredients with healthier ones, you do not only reduce the amount of fat contained in your food but also add those extra nutrients necessary for faster metabolism! Here are 10 simple and healthy cooking techniques you can apply at home:
1. Replace vegetable oil with monounsaturated oil when applicable. Olive oil is naturally a lot healthier than palm or vegetable oil. If you’re a little tight on budget, however, use olive oil only for sauteeing, grilling patties or as salad dressing. For deep frying, mix it with non-cholesterole oil.2. Use herbs. Salt and pepper are generally the ingredients that you need to flavor most food. However, usage of additional herbs such as thyme, rosemary, cilantro, parsley, chilli powder, cinnamon, ground paprika, mint leaf, celery, etc., does not only add to the taste and flavour, but certain spices are also known to increase your metabolism and help fight certain diseases. There are various herbs and there are basically no rules to using them in your dish. Just experiment with mixing and matching them!
3. Use less salt. When you experience with different herbs, it is the best reason to reduce the amount of salt you pour into your food. Modern civilization’s addiction to salt contributes to the high rate of hypertension, cardiovascular, and obesity cases. Salt makes you crave for more food and makes greasy, unhealthy food taste better when you are supposed to stay away from them!
4. Steam, not boil! When dealing with vegetables, it is best to steam instead of boiling to keep the nutrients within the veggie.
5. The lower the better. When it comes to fat content, the lower the better. Stay away from full-cream milk, butter, jelly jam, sugar coating, saturated fat, canned food, and instant food packages. Use skim milk, non-cholesterol vegetable oil, canola oil, sesame oil, sunflower oil, corn oil or olive oil.
6. Always have greens in the refrigerator. Remember to always include vegetables in your food when applicable. There are hundreds of vegetables to choose from, so don’t say it doesn’t go with your dish!
7. Smaller cuts. When serving red meat or potentially high-calorie food, cut the food to smaller pieces so you’ll eat less and slower.
8. Go nuts. Nuts and beans are great source of nutrition. Put extra red beans in soup and black beans/walnuts in your salad, or put nuts in a jar with a little bit of salt and fried garlic as your choice of healthy snack!
9. Be stealthy! If your children refuse to eat vegetables as it is, make puree out of the vegetables and sneak it in their food, such as in pancakes, waffles, meatballs, nuggets, or omelette!
10. Prevent preservatives from entering your stomach. When you’re in a hurry, instant noodle or pasta might be practical and fast. But remember, factory-produced instant food are packed with preservatives. When you boil instant noodle and pasta and wants it soupy, replace the cooking water that’s full with preservatives with a clear, newly boiled water.
And that’s your simple tips of healthy cooking! =)
Cajun Halibut
Servings: 4
Nutritional Information per serving: Calories: 128, Calories from fat: 24, Total fat: 2.7 g, Cholesterol: 36 mg, Total carbs: 0.6g, Protein: 23.9g
Ingredients:
- Cajun Halibut:
- 4 pieces (around 4 ounces) of halibut steak- a pinch of salt
- a pinch of garlic powder
- a pinch of red pepper
- a pinch of paprika
Salad:
- One half of red onion, diced
- 4 tablespoons of corn
- Parsley, chopped to finesse
- 1 tablespoon of olive oil
- A pinch of salt
- A pinch of black pepper
- One half of lemon, squeeze to get the juice
Preparation:
1. Mix the garlic powder, paprika, salt and black pepper and rub evenly on the steak surface.
2. Preheat a skillet on medium heat and spray it with oil to prevent the steak from sticking to the surface of the skillet.
3. Cook the fish on the skillet for 4 minutes each side until it is tender.
4. Once the steak is done, rub red pepper powder evenly on top
5. To make the salad, mix all salad ingredients in a bowl with your hand and refrigerate it for 1 hour.
Time to have a nice outdoor lunch on a sunny day, Cajun style ;D
3/25/10
Fantastic Organic!
Did you know that one non-organic apple contains more than 20 different pesticides?
The world has been a victim of physical consumption. We buy things because they look good, and this, unfortunately, also goes for food. In order to meet the customers’ demand for flawless, shiny fruits, the farmers use various types of pesticides, harmful materials, to keep pests at bay. It’s not just a matter of physical consumption, however, because the invention of pesticide brought crop production to a whole new level. Farmers lose less percentage of their crop per harvest, and some pesticides also keep the produces fresh for a longer period.
Few people know the consequences of consuming farm produces packed with these harmful chemicals. In the last decade, however, people are getting more aware of health and the environment, and thankfully they have established a new agricultural technology to make what we call ‘organic food’. So, what is organic food and why does it benefit us?
What does ‘organic’ mean?Unlike the conventional, modern, agricultural produces, organic food are raised without the use of chemical additives, such as pesticides, chemically-enhanced fertilizers, hormones, etc. Organic food are heavily regulated industry and usually come from minor-scale agricultural industry, hence the price and number in the market. A large percentage of organic food are bought directlyfrom the growers.
Generally, organic means that 95% of the produce is non-chemical. It must be free from artifical food additives, and cannot be undergoing chemical process such as chemical ripening, food irradiation and genetic modification. The only pesticide allowed is the non-synthetic ones.
Health Factors
Research has proven that pesticides largely contribute to risks of cancer, obesity (!!!), Alzheimer, and even birth defects. Pesticides are also associated with acute health problems such as abdominal pain, dizziness, headaches, nausea, vomiting, as well as skin and eye problems. Long period of exposure to pesticide also leads to respiratory problems, memory disorders, cancer, depression, neurologics deficits, miscarriages and other acute syndroms. It’s so ironic that the fruits and vegetables we eat as a part of healthy diet menu actually make us prone to these dangerous health disorders!
Identifying Organic Food
Organic farms and produces are usually certified by the country’s health department, and they bear the label ‘Certified Organic’. They are also quite more expensive (around 40% more expensive than non-organic food). But don’t worry, because the benefits totally worth the money you spend =). Organic food also have better taste than most non-organic food.
Other Benefits of Organic Food
Aside from its health benefits on human, organic food are also good for:
1. The environment. No artificial chemical and harmful pesticides are released into the environment, which may harm the soil, water and the wildlife.
2. Energy-saving. Organic farms use less energy and produce less waste compared to the conventional farming.
3. Food supply. Soil on organic farms have higher water retention, making organic farms yield 50% more produces even in drought years.
What are you waiting for? Next time you are in a supermarket and passes by the vegetable section, grab some organic produces and try them out ;)
3/24/10
Carnival Bruschetta
Servings: 30 piecesNutritional information for one piece:
Calories: 46, Calories from fat: 4, Total fat: 0.5 g, Cholesterol: 0 mg, Sodium: 92 mg, Total carbs: 9 g, Dietary fiber: 0.7 g, Protein: 1.5g
Ingredients:
1 baguette, sliced diagonally
200 grams of fresh tuna
1 red pepper
100 grams of black olives
350 grams of tomatoes, diced
2 tablespoons of chopped fresh basil
Salt
Olive oil
Black pepper
1 garlic clove, minced to finesse
Preparation:
1. Dice the tuna, sautee with olive oil for 2 minutes, add tomatoes and mix accordingly.
2. Roast the red pepper until it is blackened, leave to cool, remove the seeds and dice it.
3. Put chops of red pepper into the tuna mixture.
4. Add salt and pepper, mix again.
5. Add black olives, mix again, and then refrigerate it for 1 hour.
6. While waiting for the topping to cool, preheat frying pan with 1 tablespoon of olive oil and garlic.
7. Put the baguette slices one side down on the frying pan for half a minute.8. Serve the baguette with the topping, add fresh basils
Et voila, your healthy appetizer for dinner. It makes a good snack for afternoon with the family too =)
Eat the Stress Out!
How to incorporate anti-stress food to your diet =D
300 years ago, we did not think that our choice of meal affect the way our body works. It is only after the death of first martyr of nutrition science, William Stark, in 1770 that we realized our body needs various sources of important food elements, that are vitamins & minerals, carb, protein, fat and fiber, in order to function properly.
There are several ways, however, to fight off stress, and one of the most healthy ones include changing your diet to stress-free food! These food can help you cope better with stress. Check out these life-saving meals:
300 years ago, we did not think that our choice of meal affect the way our body works. It is only after the death of first martyr of nutrition science, William Stark, in 1770 that we realized our body needs various sources of important food elements, that are vitamins & minerals, carb, protein, fat and fiber, in order to function properly.
A wrong choice of diet does horrible things to a human body. For example, it makes our body less immune to stress, creating mood swings and headaches. It practically makes our body’s chemicals go haywire: imbalanced hormones output, eating disorder, insomnia, lowered body immunity and of course, emotional distress. In this modern world, we almost cannot be free from stress. High demands in lives, loads of work, timeless activities, make us prone to stress.
There are several ways, however, to fight off stress, and one of the most healthy ones include changing your diet to stress-free food! These food can help you cope better with stress. Check out these life-saving meals:The saturated oil in fish naturally contains Omega-3, which is the best natural anti-stress element. A study involving 3 taxi drivers with fish diet for 2 weeks showed that they were less prone to stress than when they did not eat fish.
2. Whole wheat products
Whole wheat bread and bagels are packed with omega-3 polyunsaturated fatty acids, fiber and protein which will stave off hunger and calm your brain. According to ABC News, carbohydrates actually enhance our brain’s uptake of the amino acid tryptophan and when it enters the brain, trytophan converts into serotonin, chemical which makes us feel calmer and at ease.
3. EggsEggs are also high in omega fatty acids, protein, Vitamin D, fights off osteoporosis and rheumatoid arthritis as well as selenium which is used to treat cataracts, kidney disorder, cancer and cardiovascular disease. It is also a good source of anti-aging.
4. Walnuts
Walnuts contain a high level of potassium, magnesium, zinc, iron, selenium and coper, which have a great amount of anti-stress benefits. The best way to serve it: toss in salad :D 
5. SoybeanSoy products such as tofu, soy nuts, soy crackers and soybean milk are well-known for the ability to decrease hormonal imbalance symptoms, one of which is stress. It has high level of isoflavone which prevent mood swings. (They’re especially good for women during PMS or in menopause ;D)
6. Avocado
Avocado is rich with vitamin E, preventing skin from early aging. It is also rich in omega-3 fatty acids and potassiums, which makes you less prone to stress =)
Now that you know which food is good for you during high-stress periods of your life, you can better prepare yourself.
Have fun and stay in shape!
3/23/10
How to Live a Happy and Healthy Life
24 Things to Remember in Life
By: Author unknown, source unknown
Your presence is a present to the world.
You are unique and one of a kind.
Your life can be what you want it to be.
Take the days just one at a time.
Count your blessings, not your troubles.
You will make it through whatever comes along.
Within you are so many answers.
Understand, have courage, be strong.
Do not put limits on yourself.
So many dreams are waiting to be realized.
Decisions are too important to leave to chance.
Reach for your peak, your goal and you prize.
Nothing wastes more energy than worrying.
The longer one carries a problem the heavier it gets.
Do not take things too seriously.
Live a life of serenity, not a life of regrets.
Remember that a little love goes a long way.
Remember that a lot … goes forever.
Remember that friendship is a wise investment.
Life’s treasure are people together.
Realize that it is never too late.
Do ordinary things in an extraordinary way.
Have hearth and hope and happiness.
Take the time to wish upon a start.
AND DO NOT EVER FORGET ….
FOR EVEN A DAY
HOW VERY SPECIAL YOU ARE !
You are unique and one of a kind.
Your life can be what you want it to be.
Take the days just one at a time.
Count your blessings, not your troubles.
You will make it through whatever comes along.
Within you are so many answers.
Understand, have courage, be strong.
Do not put limits on yourself.
So many dreams are waiting to be realized.
Decisions are too important to leave to chance.
Reach for your peak, your goal and you prize.
Nothing wastes more energy than worrying.
The longer one carries a problem the heavier it gets.
Do not take things too seriously.
Live a life of serenity, not a life of regrets.
Remember that a little love goes a long way.
Remember that a lot … goes forever.
Remember that friendship is a wise investment.
Life’s treasure are people together.
Realize that it is never too late.
Do ordinary things in an extraordinary way.
Have hearth and hope and happiness.
Take the time to wish upon a start.
AND DO NOT EVER FORGET ….
FOR EVEN A DAY
HOW VERY SPECIAL YOU ARE !
This article cheered me up when I was in a bad mood.
I hope that you can start your day with a positive and fresh outlook.
I hope that you can start your day with a positive and fresh outlook.
Cheers! ^_^b
PS: John, you're my sunshine in a moody day. I luv u 
Easy, Tatsy, Feisty, Salsa Rice!
Servings: 4Nutritional information for each serving: Calories: 101, Calories from fat: 2, Total fat: 0.3 g, Cholesterol: 0 mg, total carb: 22.5 g, fiber: 1.3 g, protein: 2.6 g
Ingredients:
½ cup of long grain rice
1 cup of chunky salsa
1 cup of water
1 tablespoon of frozen corn
1 tablespoon of black beans
Celery for garnish
Preparation:
1. Mix rice, salsa and water in the pan.
2. Boil the rice, cover the pan and cook in low heat.
3. Add frozen corn and black beans inside.
4. Simmer and stir it a few times for about 20-25 minutes until the rice is tender.
½ cup of long grain rice
1 cup of chunky salsa
1 cup of water
1 tablespoon of frozen corn
1 tablespoon of black beans
Celery for garnish
Preparation:
1. Mix rice, salsa and water in the pan.
2. Boil the rice, cover the pan and cook in low heat.
3. Add frozen corn and black beans inside.
4. Simmer and stir it a few times for about 20-25 minutes until the rice is tender.
5. Put celery as garnish, and we're done ;)
You can serve this alongside tacos or enciladas (something crunchy to make it more fulfilling =D)
You can serve this alongside tacos or enciladas (something crunchy to make it more fulfilling =D)
A Thing or Two (or a hundred) About Tea (Yes, it’s a pretty long article)
I can still vaguely remember when I was 7 or 8, my parents brought me to the national theatre and we watched a historical movie about an Emperor in China who used all the resources he could muster to find a special herb that was rumored to be the key to immortality. I guess you already have an idea what it might be: yep. Tea. The emperor was a bit overdramatic because he died soon after, but he indeed left an infamous legacy of herbal tea-drinking, and tea DOES help prolong your life in a way. I will tell you why ;) But first, let me introduce you to this healthy, second most widely consumed drink in the world (the first is plain water of course). Tea was first cultivated in China around 2700 BC. It has been a national love affair since then . There are at least six varieties of tea: white, yellow, green, oolong, back and pu-erh. They all come from the same species of plant, just processed differently.
Benefits of Tea:
1. Anti-cancer: Studies have suggested that green tea protects against several types of cancer such as lung cancer, prostate cancer and breast cancer, proved by significant decrease of cancer cell growth rate after 2 or 3 cups of tea. Using tea on your skin also protects it from UVA and UVB (photoaging and carcinogenesis).
2. Increased Metabolism: Tea is proved to raise metabolic rates and speeds up oxidation of fat. It also contains catechin polyphenols which increases heat production in the body, making your body burns more calories (green lamp for dieters!).
3. Anti-Diabetes: Tea improves insulin sensitivity and glucose tolerance, and drinking hot tea without sugar also helps lower ur blood sugar.
4. Mental Alertness: The amino acid L-theanine found ONLY in tea plant is found to actively alter the attention part of the brain, leading to high level of awareness, yet calmer attitude.
5. Increased Immunity: Sounds superpower, I <3>
6. Cognitive Prolonging: A study in 2006 showed that Japanese elders who consumed more than 2 cups of green tea a day had 50 percent lower chance of having cognitive impairment and Alzheimer =)
6. Cognitive Prolonging: A study in 2006 showed that Japanese elders who consumed more than 2 cups of green tea a day had 50 percent lower chance of having cognitive impairment and Alzheimer =)
7. Fights off stress: Black tea is known to lower the stress hormone, cortisol, immediately after consumption. It also relieves blood clotting and lowers the risk of heart attacks.
8. Anti-HIV?: Recent study stated that epigallocatechin gallate (EGCG) found in green tea can bind HIV virus and can be used as a complementary therapy for HIV patients, but is not necessarily a cure.
9. Anti-inflammation: the polyphenols in green tea is known to reduce intestinal inflammation.
10. Bad Breath, Go Away!: Researchers at the University of Illinois stated that polyphenols help fight off bacteria in your mouth that can cause bad breath.
11. Iron Overload: A daily cup of black tea is potent for stopping excess iron from damaging the bodies of people suffering from hemochromatosis.
12. Safe level of Caffeine: A cup of green tea contains 15-50 mg of caffeine, a safe and lower level of caffeine compared to coffee. Caffeine lowers the chance of Parkinson’s disease and temporarily increases short term memory. Caffeine is also linked with physical performance, healthy weight loss, reduction headaches and treatment of ashtma.
13. Anti-fungal: White tea is especially effective in treating infections from Penicillium chrysogenium and Saccharomyces cerevisiae.
14. Anti-venom: Tannin contained in tea can be used as a first aid for snakebites.
15. Stroke: Drinking three or more cups of tea per day can reduce the risk of stroke as much as 21%.
16. Cardiovascular: Drinking just one cup of black tea per day helps protect your body from cardiovascular disease.
17. Warts: Sinecatechin, an extract of green tea, is effective for treating warts when used topically (external use).
18. Anti-depressant: A study on green tea consumption found an association between tea and low psychological distress. Recipe: drink 2-3 cups of green tea a day.
So what are you waiting for? Start drinking tea (diverse between green, black and red tea) for extra years of prolonged life. A word of caution though, lime is known to neutralize the good effects of tea, making your body unable to absorb the healthy chemicals in tea. So avoid drinking lemon tea ='(
Tika’s recommendation: JIAOGULAN Tea, known to the western world as the “herb of immortality” is a tea made from a special Chinese herb (not from the common tea plant). It is known to have various good effects for your body. You can find it sold in supermarkets in the form of tea bags, mass-produced =) 3/22/10
Chocobols
Servings: 40 balls
Nutritional Information per ball:
Calories: 96, calories from fat: 51, Total fat: 5.9g, Cholesterol, 0 mg, Sodium: 45 mg, Carb: 19.7 g, Dietary fiber: 0.8 g, Protein: 1.5 g
Ingredients:
1 cup of chocolate chips (semi-sweet)
½ cup of dark rhum
2 tablespoons of brown sugar
½ cup of sugar
1 ½ cups of chopped walnuts
1/2 cup of sesame seed
2 ½ cups of crushed milk cookies (ex. Good Time Arnott’s)
Preparation:
1. Heat the chocolate chips over boiling water until it melts.
2. Add brown sugar and sugar and dark rhum.
3. In another bowl, mix the crushed cookies and walnuts; add in the chocolate mixture and mix.
4. Shape them into small balls, around 5 cm in diameter.
5. Roll the ball onto the sesame seed to coat it.
7. Refrigerate it.
A delicious chocolate recipe for you. Remember, take in one at a time ;D
Calories: 96, calories from fat: 51, Total fat: 5.9g, Cholesterol, 0 mg, Sodium: 45 mg, Carb: 19.7 g, Dietary fiber: 0.8 g, Protein: 1.5 g
Ingredients:
1 cup of chocolate chips (semi-sweet)
½ cup of dark rhum
2 tablespoons of brown sugar
½ cup of sugar
1 ½ cups of chopped walnuts
1/2 cup of sesame seed
2 ½ cups of crushed milk cookies (ex. Good Time Arnott’s)
Preparation:
1. Heat the chocolate chips over boiling water until it melts.
2. Add brown sugar and sugar and dark rhum.
3. In another bowl, mix the crushed cookies and walnuts; add in the chocolate mixture and mix.
4. Shape them into small balls, around 5 cm in diameter.
5. Roll the ball onto the sesame seed to coat it.
7. Refrigerate it.
A delicious chocolate recipe for you. Remember, take in one at a time ;D
Blueberry Muffin
Nutritional information per serving:Calories: 166, Calories from fat: 55, Total fat: 6.1g, Cholesterol: 38mg, Total carbs: 25.9g, Fiber: 0.9g
Protein: 2.6g
Ingredients:
2 ½ cups of fresh blueberries
½ cup of milk
1 cup of sugar
½ cup of butter
2 eggs
2 cups of flour
2 teaspoons of baking powder
1 teaspoon of vanilla
1 spoon of ground nutmeg
Preparation:
1. Preheat the oven to 400°F.
2. Smear a bit of butter on 18 regular-size muffin cups.
3. Mix the butter until creamy and add sugar and beat it until it’s white.
4. Add both eggs one at a time, while still mixing.
5. Add baking powder and vanilla.
6. Add milk and flour into the batter.
7. add blueberries into the mixture, put the mixture into the muffin cups and sprinkle it with nutmeg.
8. Bake for 30 minutes.
This makes a perfect breakfast for a rush in the morning since you can store them in the fridge ;)
Easy, practical, healthy <3
The Right Healthy Menu: How to Design Your Diet Combo Without Starving!
Like many nutritionists and diet experts would teach you, cutting back a large portion of your daily meal is not going to make you lose a lot of weight in long-period, because you’ll just be left wanting for more at the end of the day. Besides, starving can’t be healthy >.> Human body is a complex bio-mechanism and starving is an alarm system triggered by your brain when it detects that it is time for your body to take its regular feed. Starving yourself = torturing your system, causing the chemicals in your body react to cope with the deprivation of food (a.k.a the “Survival mode”) such as shutting down the “least important” systems in your body like nutrition supply to your skin and hair, pushing brain activities and making you prone to stress, changing the output of hormones, and other chemical adjustments. Sounds terrifying, huh? O_o But it does happen. So how can you do your diet without starving? Be vegetarian? Hmm, not necessarily. I’ll teach you an important lesson about healthy, balanced diet.
Like so many things in our life, there are three parameters which must be fulfilled in doing a diet: balance, fulfillment, and quality.
1. Balance means that you have to find the perfect combination of nutrition for your body. Eating vegetables at all time and depriving yourself of protein, high contents of calcium and unsaturated fat is not recommended. Eating high protein without fiber and vitamin to go with it is also a sure way to catch lots of sickness later on. You have to remember that human body is composed of lots of chemicals called hormones, triggered by the brain to adjust your body with your surrounding environments and internal physiology. A balanced diet, which means taking a bit of everything but NOT EXCEEDING your recommended calorie intake, will enhance your body’s chemical and physical performance. ;D When it comes to food, the balance is between the calorie and the content. Why did you think they call burgers and hot dogs “junk food”? Because it’s extremely loaded with calorie with no nutrition in it. So take notice of your daily calorie intake. The recommended calorie intake for those who want to maintain their body weight is 2000-2200 calories a day, whereas for those who want to lose body weight must eat no more than 1300 calories a day. When you buy a package food, take a look at the calorie level AND the serving size on the nutrition table, and multiply it to get the right amount of calorie per package. Counting calories is a pain, but it’s the key to healthy and fulfilling meals. To know how much calorie your meal has, take a look at the simple calorie table on http://www.soystache.com/food-table.htm. For a more complete database on calorie counting, visit http://www.calorieking.com/foods/ and key in your menu.
2. Next, fulfillment, meaning that in order to fight off the craving for unhealthy food, your diet menu must fulfill your need for taste and texture. This varies for every person, but basically there are several rules that you can follow to ensure that every meal is satisfactory and won’t leave you wanting for more.
- Diverse your meal. This is important, because research shows that 95% people are not satisfied with only one type of food per meal. An ideal meal should be composed of something hot, something cold, something crunchy and something chewy to satisfy your craving. For example, an ideal lunch would be a grilled tuna (something hot and chewy) with slices of fresh carrots (something cold and crunchy).
- Take it in slowly. Experts found that chewing actually releases endorfin in your system, the body’s natural anti-depressant chemical. Slow eating also gives you an early feeling of full, making you reluctant to eat a lot of food in one meal. It is also the ideal way of treating your digestive system, enabling it to give a timely warning when your body stops craving, or if a toxic substance has made its way to your body.
- Stick to your eating schedule. Be it a half-portion-6 meals a day or normal portion-3 meals a day, you have to be strict when it comes to eating. Just like every complex mechanism, human body cope best with regular, scheduled meal and sleep hours. You can diverse your menu, but not your eating schedule.
3. The last parameter is quality. In case you haven’t noticed, eating is not that very different from sleeping. What matters is not the quantity, but the quality. Quality in meal means the number and amount of nutrition it has. There are five main elements of food that you can normally find in food packaging: vitamin & minerals, fat, carbohydrate, protein and fiber. The ideal count of daily intake of these nutritional elements are:
- recommended daily fat intake: 20 grams of saturated fat or 50 grams of total fat
- recommended daily fiber intake: 20-25 grams for women, 30-35 grams for men
- recommended daily vitamin and minerals intake can be found on http://www.lenntech.com/recommended-daily-intake.htm
- recommended daily protein intake: around 40 to 70 grams a day, depending on your gender, age, health condition and daily activities.
- recommended daily carb intake: 180-200 grams if your not trying to lose weight, or 120-180 grams if your trying to :D
Knowing all three parameters, now is the time to buff up your diet menu. Remember, eat full but quality meal! ;)
3/21/10
10 Things I Love About Chocolate
It is only until recently that people are aware that chocolate is actually good for your health. Oh well, blame it on the European patisseurs who just love to marry chocolate and excess of high-calorie sugar xD. It's not only that chocolate does not fit its notorious calorie-associated reputation, but it actually enhances your health. What does it do, exactly? Here are 10 things health-aware people love about chocolate:
1. Chocolate is made from plants, from cocoa beans, and thus contains a lot of benefits that are associated with dark-colored beans such as anti-oxidants, which induces cell regeneration and slows down our aging process :D2. Chocolate contains flavonoid, which produces nitric oxide, which in turn helps relieve blood pressure and balance certain hormones in human body.
3. Dark Chocolate is especially good for your heart and cardiovascular system.
4. Chocolate is also known to reduce LDL Cholesterol (the bad cholesterol) in human body.
5. Chocolate contains endorphin, which stimulates the pleasure center in our brain, and according to research it even induces more pleasure than long, feisty kiss ;)
6. The serotonin in chocolate helps relieve depression (more paperwork= more chocolate :D)
7. It contains a bit of caffeine, which stimulates our brain activity ^_^b (which is a good thing because it tastes a lot better than coffee or tea O_o)
8. Fats contained in chocolate does not impact your cholesterol level. The fats in chocolate are oleic acid (healthy monounsaturated fat that is also found in olive oil), Stearic Acid (which has neutral effect on cholesterol level) and Palmitic Acid.
9. It is a complex food with more than 300 chemicals in it, which makes it tasty and exquisite, and most of them are good for your body =D
10. The sugar content in chocolate will give you a rush kick for your daily activities =D
Warning: Chocolate still contains sugar and fat, so it is healthy only if you take no more than 100 grams of chocolate a day.
Hope this information is useful for you guys! Have fun and take care! ;D
Subscribe to:
Posts (Atom)
Translate
.png "English"){kind=small}
Subscribe To
Posts
All Comments
