Beating Strong

               Sea vegetables, a large form of marine algae that grow in the sea, have been around for thousands of years.

               The word seafood conjures up bounty from the deep like fish and other ocean –based delicacies. But there are also tiny plants called seaweeds that constitute sea vegetation. These tiny plants grow on shores lined with boulders and may be colored green, brown, or red.

               From toothpaste to ice cream and cosmetics to fertilizers, seaweeds have always been a part of our lives. But seaweeds as a raw vegetable have yet to become popular.

               Seaweeds are rich in protein, vitamins, aminoacids, growth hormones, minerals, and other elements. Some of them have medicinal value like Asparagopsis taxifirmis and Sarconema, which can cure uncontrolled goiter. Heparin, an extract of seaweed, tofu is mixed with seaweed stock, and other seaweed vegetables such as agar, hiziki, and wakame are consumed regularly. This makes sense when we consider that soybeans contain thyroid-depressing element and seaweeds are rich in iodine, a mineral needed for proper thyroid function that serves to counter balance the element present in soybeans.

               Some healthful benefits from sea vegetables are as follows:

• They contain high concentration of minerals, like iodine, calcium, iron, phosphorus, manganese, fluoride, and zinc.
• Minerals from sea vegetables are assimilated easier than minerals in supplements. They enhance calcium absorption.
• They contain appreciable amounts of vitamins A, B, C, D, E, riboflavin, niacin, and folic acids.
• They are high in protein.
• Red algae possess antiviral activity both in herpes and HIV.
• They have a diuretic action in our body.
• They can be used to treat swellings, nodules, lumps, goiter, cancer, chronic cough, and edema.

In the market, sea vegetables can be found in the fish section; the dried form on grocery stores shelves.  Keep dried seaweeds in glass jars protected from light. Tasty and highly versatile, seaweeds can be in soups and salads, and in wrapping rice dishes.

               We are eating too much of nearly everything- too much sugar, too much fat, and too much salt. We eat too many calories. And we eat too often.

               Such “abundance” has helped lay the foundation for coronary artery disease, stroke, high blood pressure, arthritis, diabetes, obesity and several kinds of cancer. These diseases are responsible for three out of four deaths.

               They are related to lifestyle, especially to how we eat.

               Here are seven of the most serious culprits.

1 Sugar. Because they are devoid of fiber and nutrients, refined sugars are “empty” or “naked” calories. But because of their caloric density, they are well-suited to promote obesity.

2 Refined Foods. People used to think refinement was good because it got rid of “useless roughage.” Now we’re learning how necessary fiber is in protecting from certain cancers, stabilizing blood sugar, controlling weight and preventing gastrointestinal problems such as gallstones, hemorrhoid, diverticulitis and constipation.

3 Salt. If you consume 15-20 grams of salt a day (3-4 teaspoons), you consume about 20 times more than actually needed. This contributes prominently to high blood pressure, heart failure and kidney disease.

4 Fat. Most people don’t realize that they are consuming 40 percent or more of their daily calories as fat. This is far more than the body can properly handle. As a result, the blood vessels are plugging up, causing coronary artery disease and strokes. A high fat diet also contributes to overweight adult diabetes and certain cancers.

5 Proteins. A diet and animal products provides more protein, fat, and cholesterol than the body can use. Some people eat two to three times more protein than is recommended. Scientists now recognize that a diet containing less protein, and much less fat and cholesterol, is essential for improved health and longetivity.

6 Beverages. Some people seldom drink water. Instead, they average several servings of soda pop, beer, coffee, tea and sweet drinks everyday. Because most of these drinks are loaded with calories, yet lack fiber, they can play havoc with blood sugar levels and sabotage weight control efforts. Alcohol, caffeine, phosphates and other chemicals found in beverages pose additional health risks.

7 Snacks. Engineered taste sensations are taking the place of real food. Schools, day-care centers, even hospitals require snacks to be available. The coffee break remains standard in work places, as do after-school and TV snacks at home. Well-planned family meals are now the exception. Snack attacks disrupt digestion and overburden the stomach. Who hasn’t experienced gas, indigestion, bloating, burning pain and other stomach problems?

Is There Anything Left That’s Safe to Eat?

               Think fruit-hundreds of varieties, spectacular colors, and every imaginable texture and flavor. Ditto for vegetables and tubers. In the legume family one finds scores of shapes, colors and flavors. The grains present another gold mine of delectable and healthful foods.

               People need to realize that eating a variety of whole plant foods will furnish all the fat, protein, fiber and nutrients the body needs. It is also ecologically sensitive, and will cut the food budget in half.

               The best news is that this kind of dietary lifestyle can delay and prevent the onset of most degenerative diseases and even help heal then. Eating full-fiber plant foods allows people to eat larger quantities of food without having to worry about weight gain and will promote optimum health and energy for a lifetime.

What should you do if you eat a pure vegetarian diet but can’t tolerate eggs, veggie products, beans and bean products, as well as milk and milk products?

               Use whole grain cereals to provide rich minerals and vitamins. Use unpolished rice and whole wheat bread instead of white bread.

               Use nuts sparingly. They are high in fat and protein. About 40 peanuts will give you 200 calories.

Use an abundance of fruits; they are rich in vitamins A and C.

               Use especially yellow vegetables; they are high in vitamin A. Dark green vegetables are rich in calcium and must be eaten at least five times a week.

               Cruciferous vegetables such as broccoli and cauliflower are excellent for health because they are anti-cancer and are rich in nutrients.

               In order to meet the nutritional needs of your body, use a variety of food as close as possible to their natural state. This way you can get optimum benefits from them.

               A proper food combination and food supplements are needed to avoid nutritional deficiencies in the future.

Vegetable Medley

1 cup very short togue

1 cup fresh mushrooms

1 cup carrot strips

½ kilo broccoli

1 piece onion sliced

1 clove crushed garlic

2 tablespoons cream of mushroom soup powder (optional)

2 tablespoons oil

2 tablespoons vegetarian oyster sauce

Salt to taste

               Sauté garlic, onions in oil.  Add mushroom seasoned with oyster sauce.  Add the togue, carrots, and broccoli.  Cook until almost done.  Dissolve mushroom soup in ½ cup water and add into the vegetable for added flavor.  Serve while hot.  Best with unpolished rice.

 What Is A Low salt Diet?

            Some foods naturally contain sodium.  A low salt diet allows the use of such plus not more than 1 teaspoon of salt in food preparation per day. 

            Sodium is concentrated in table salt (sodium chloride), monosodium glutamate, preservatives (sodium sulfate, sodium benzoate), baking soda and baking powder (sodium bicarbonate).  These items are not included in the 2000 mg sodium allowance. 

Some Tips

-        Limit the use of hidden sodium such as monosodium glutamate, preservatives, baking soda and powder, meat tenderizer.

-        Enjoy the natural flavor of unsalted foods.

-        Avoid sauce and table salt. Food seasoned with little salt is better than unseasoned food served with separate sauce.

-        Eat fresh, natural food instead of processed (canned, smoked, cured) ones.

-        Avoid salted fish.

-        Eat plain rice than fried seasoned rice, instant rice, instant noodles and other instant cereals.

-        Avoid commercial chips and crackers.  They are high in salt.

-        Minimize dining out.  Regular commercial menus have more seasonings which are high in sodium.

-        Read labels.  Sodium can be founding food, water, medicines, toothpastes and mouthwashes.

-        Reduce sodium in the diet, gradually.

-        Eat more fresh fruits instead of rich desserts.

-        Avoid tea, coffee, alcoholic and carbonated beverages (soft drinks)

-        Drink at least 6 to 8 glasses of water a day between meals.

-        Include a variety of foods each meal.

-        Take time to enjoy your food.

 What Is It?

            A reducing diet is a diet which follows the principle of eating a variety of foods with the essential nutrients but with the goal of effecting weight loss.  The diet is low calories, low in fat but high in complex carbohydrates.

            Weight loss should be gradual to minimize the tendency to get sick.  The extent of acceptable calorie restriction is determined by your physician or nutritionist-dietitian.

            Note:  Complex carbohydrates are fiber-rich foods such as vegetables, fruits and whole grains.

Some Tips

-        Consult a licensed nutritionist-dietitian before trying to reduce your weight. He knows when you need to reduce, how much weight you need to lose how you should lose extra weight and what your specific nutrients needs are.

-        Choose low-calorie foods. Avoid sweets, cakes (especially those with icing), ice cream, sweet desserts, candies, pies, and chocolates.

-        Eat less fat. Avoid pork and fatty meat.

-        Eat only a maximum of 3 egg yolks per week.

-        Reduce salty foods like dried meat, fish and shrimps.

-        Drink at least 8 glasses of water a day between meals.

-        Avoid tea, coffee and alcohol. Alcoholic drinks are high-calorie beverages.

-        Avoid milk shakes, chocolate drinks, soft drinks, sweetened juices.

-        Increase fiber intake.  This will make you feel full without gaining too much calories since fiber is bulky.  It is also the weight controller’s best friend.  Eat more leafy vegetables, whole grains, and fruits.

-        Choose legumes, fish, poultry, and veal which contain less fat and cholesterol than pork and beef.

-        Cook foods plainly.  Avoid butter or fattening sauces.

-        Eat regularly.  Never skip any meal especially breakfast.

-        Avoid in-between meals.  Drink water instead.

-        Eat a good breakfast and lunch but have a light supper.  If you plan to skip a meal, choose supper instead of breakfast.

-        Exercise regularly.

-        Keep a record of your weight.  Weight loss of about 1 to 2 pounds a week is safe and considered reasonable.

-        Determine the lose weight!

Nutrition fuels fitness!  An eating plan with the right amount of nutrients and energy for you is a smart strategy for peak performance.  Whether you’re preparing for tryouts, competing in a sports event, or being active for fun and fitness, smart eating can help you do your very best. 

            Nutrients for Active Living – The best eating plan for active living follows the advice of the Food Guide Pyramid.  Whether you’re an athlete or not, the Pyramid plan supplies all the nutrients you need.  With increased energy needs, you’ll need to consume more than the minimum number of servings. 

            Plenty of Carbohydrates – Active teens need extra calories for energy.  Get most of them from nutrient-dense foods high in complex carbohydrates – bread, cereal, rice, pasta, dry beans and peas, vegetables, and fruits.  Remember, “carbs” are your body’s main energy source! 

            Have enough protein – Getting enough protein is easy when you eat to three servings each day from the Meet, Poultry, Fish, Dry Beans, Eggs, and Nuts Group. Beyond that, extra protein won’t help you build bigger muscles.  Physical activity – along with enough protein – does that.  Your body uses extra proteins for energy or stores it as fat.

            Enough vitamins and minerals – Following Pyramid guidelines – with a variety of foods – provides vitamins and minerals in the amounts you need.  Eat calcium-rich foods for health bones and iron-rich foods for healthy blood. 

            Enough water – During intense activity, your body sweats to help reduce the heat generated by muscles and to cool you down.  By drinking plenty of fluids, you will help replace what you lose by perspiring.  Each pound of weight loss from sweating requires 2 cups (500 mL) of water to replace it!

Parents who are most careful about the health of their babies tend to become neglectful after babyhood is past and the children reach preschool age. And yet, it is during this period that the basis is laid for later health and efficiency in their mental and physical life. These children need healthcare as much as do babies. The preschool year, which is from two to six years, cover the period when many children’s diseases tend to manifest themselves. This is also a time of rapid physical and mental growth. So to be resistant to disease in later life, the child must be well-nourished during this period.

At about the age of two years a child becomes more or less independent and will often express his or her likes and dislikes in an emphatic manner. At this time it is most important that the child not be allowed to drift into bad eating habits. Bad eating habits result in malnutrition.

               A child who learns to eat wholesome food makes the best start in life.

               Certain fundamental principles must be observed regarding the diet. An adequate diet must contain, in suitable amounts, tissue-building materials known as protein, minerals, carbohydrates, fat and the necessary accessory substances known as vitamins.

               A child carefully fed in accordance with his or her needs should receive everyday at least one food from each of the following food groups: (a) protein food- milk, eggs, meat and other veggie products, (b) energy food- rice, oat meal, corn and some root crops. (c) vitamin and mineral food- papaya, banana, apple, orange, and other fruits and vegetables.

Most of the risk factors in heart diseases are largely determined by diet. These risk factors are: elevated blood cholesterols levels. More than 2,000 years ago Hippocrates, considered the father of medicine, said “We need a simpler, more natural way to eat.”

               Here are some of the suggestions for moving towards the optimal diet:

• Reduce or eliminate the amount of oil, butter in recipes. For instance, try to cook onions and green peppers in a little broth instead of browning them in fat; add garlic and herbs to enhance the flavor. In quick breads such as muffins, cornbread and fruit loaves, the fat can usually be cut in half without affecting the quality of the final product. If meat is used, brown it in a non-stick pan without adding grease. Cook meat in its own juices and then pour off the drippings. If you must use meat always use very lean cuts and in small amounts, more like a condiment. Eliminate the dabs of butter from casserole toppings. Instead of greasing a casserole dish, use a non-stick spray, or a film of lecithin.
• In recipes which call for milk, cut calories and cost by using reconstituted non-fat dry milk, or use skim milk. Evaporated milk and cream can easily be substituted with evaporated skim milk.
• To replace sour cream, use non-fat plain yogurt or blend it with an equal amount of low-fat cottage cheese.
• If you make stews, chili and roasts, refrigerate before serving so that fat will harden and can be removed. Chill meat drippings and remove the fat, then serve your roast au ju instead of with gravy. Or make gravy with fat-free broth, skim milk, and flour or cornstarch.
• Replace a whole egg with two egg whites since cholesterol is found only in the egg yolk.
• Serve foods more simply. Serve fresh fruits. Serve vegetables au natural instead of heavily sauced. It will save you time, money and calories!
• In quick bread, muffin and cookie recipes, the sugar can be cut in half and natural sweeteners such as bananas, dates, raisins, shredded carrots or chopped apple may be used.
• If your recipe calls for cheese, use hoop cheese or low-fat cheese and skim milk instead of whole milk.
• Use herbs, garlic and onions and low calorie dressing to season vegetables instead of butter, bacon, salt and oil dressings.
• Introduce more oriental dishes.
• Eat freely of a wide variety of “foods-as-grown” simply prepared with sparing use of fats and oils, sugars and salt. Use refined products and animal products, if at all, only sparingly.

               It’s never too late to make lifestyle changes. You can actually clean out your arteries, lower your risk of dying of atherosclerosis and extend your active, productive years. You can markedly change your risk factors no matter how old you are, often in just a few weeks.

          Vitamin C, or ascorbic acid, is water soluble. It functions as an antioxidant that lessens the harsh effects of harmful chemicals in the body.

          Here are some other benefits of vitamin C. 

1. It synthesizes collagen. A weak collagen allows bacteria and toxins to infiltrate the body.
2. It enhances the body’s physical and immune system defenses against infections.
3. It increases the body’s production of glutathione, an antioxidant that stimulates the immune system and detoxifies bacterial waste products.
4. It increases interferon levels and antiviral substances produced in the body, increasing the antibody levels in the bloodstream and boosting the activity of the thymus gland. Mega vitamin C therapy is used in the treatment of AIDS, cancer, and other disease in which boosting the immune function is of primary importance.
5. It increases the immunity and T cell activities in elderly people.
6. It is vital to white blood cells in destroying invading viruses and bacteria. I infection is present, infusion of vitamin C shortens the duration and severity of an infection.
7. Regular intake of Vitamin C contributes to the development of healthy bones to prevent periodontal diseases.
8. Eating vitamin C-rich fruits and fresh vegetables substantiates the depleted vitamin C caused by stress or infection. 

Mix up a nice fresh fruit drink or smoothie using a Blendtec blender.

The term “vegetarian” can mean different things depending on the types of animal-based foods-if any-eaten. One common factor in all vegetarian diets is the emphasis on plant-base foods. There are several types of vegetarian diets, although some might argue some of these diets aren’t truly vegetarian: 

• Lacto-ovovegetarian. This diet includes eggs, milk, and milk products, such as cheese and yogurt. No red meat, fish, or poultry is eaten.
• Lactovegetarian. Milk and milk products are allowed. No eggs, meat, fish or poultry is eaten
• Vegan. The only foods eaten are fro plant sources. No foods from any animal source or with ingredients from an animal source are eaten.
• Pescovegetarian.Fish is part of this diet. No red meat or poultry is eaten.
• Pollovegetarian. Chicken is included in this diet. No red meat or fish is eaten.
• Semi or demivegetarian. Meat is avoided for the most part, but may be eaten on rare occasion.

          For some, being a strict vegetarian may relate more to individual preferences or even ethical concerns. But from a health standpoint, a diet rich in plant-based food-even one that includes some meat, fish, or poultry on occasion- can offer real benefits.

          Numerous studies show that a plant-based diet is associated with lower cholesterol, lower blood pressure, less heart disease, a lower risk of some cancers, and decreased weight. With that in mind, some people have simply reduced their consumption of meat and in its place have enriched their diet with a wide variety of plant-based foods.

If you want to prepare great ingredients and food, try our K Tec Kitchen Mill or one of our Blendtec Blenders.