Saturday, December 28, 2013

My green smoothie on 2013-12-28

My green smoothie on 2013-12-28. Ingredients: 500g of carrot, orange, apple, pineapple, banana. 50g of organic green spinach. Plain water 200 ml. Total smoothie: about 1000 ml. Ref: 2155h.

Eat more fruits and veggies to improve memory

Eating your spinach—and carrots and peas—is not only good for your body, it’s good for your memory, too. A recent Harvard study found that people who ate more vegetables had a slower decline of brain function as they aged. “Other studies, such as one published in Pharmacology, have shown that essential brain-boosting nutrients found in certain produce, such as quercetin and anthocyanin, may reverse memory loss,” says Tosca Reno, a health and fitness expert and author of the bestselling book The Eat-Clean Diet. You can find these compounds in cruciferous vegetables, such as Brussels sprouts, broccoli and cabbage, as well as in leafy greens, including kale, spinach and Swiss chard. Also load up on brightly colored produce such as berries, red apples, eggplants and grapes—their bright hue is an indication of their brain-boosting antioxidants.

http://health.yahoo.net/articles/womens-health/10-tricks-improving-your-memory

Info source :

Aug 2010

Contents and cooking instructions of my D.I.Y. Cereal consisting of Multi whole grains, beans, nuts and seeds sent to NH on 2013-12-28.

Contents of each 50-gram cereal to be sent to you on 2013-12-28:

Bob's Red Mill brand 10 grain hot cereal ( consisting of wheat, rye, triticale, oats, oat bran, corn, barley, soy beans, brown rice, millet, flaxseed), organic brown rice, organic buckwheat, polenta (i.e. Crushed corn), black glutinous rice, millet, oats, almond, wheat, Brazil nuts, walnut, flaxseeds, pumpkin seeds, sunflower seeds, soy beans, black beans, black sesame seeds.

Optional ingredient: You may add 1 or 2 tablespoons of dry milk powder to a 50-gram cereal before cooking.

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Instructions of cooking my 50-gram D.I.Y. cereal:

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(A) Instructions of cooking the cereal with a microwave oven:

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(1) You need a plate and a medium-size porcelain bowl of 500 ml. You should be able to fill the bowl to the rim with two normal coffee cups of water. The bowl if possible should have white or plain-colour inner surface.

(2) Add a 50-gram packet of cereal to the bowl. In addition, you may add one or two tablespoons of dry milk powder.

(3) Place the bowl on the plate. Add one cup of just-boiled hot plain water. And stir it well.

(4) Place the cereal in the microwave oven and heat it up for two minutes.

(5) Take out the cereal and stir it before serving. You may add some more hot water to make the cereal less concentrated.

(6) You can expedite the cooling down of the cooked cereal by spreading it out in a big plate, if possible made of porcelain.

(B) Suggested steps for cooking the cereal with a gas cooker or an induction cooker:

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Note: I have not cooked my cereal with a gas cooker or an induction cooker.

(i) Add the cereal to a small pot with a capacity of at least 500 ml. You may add one or two tablespoons of dry milk powder.

((ii) Add a cup of just boiled hot plain water. Stir it well.

(iii) Cook for two minutes. Keep stirring the cereal while cooking so that the cereal will not be stuck to the bottom of the pot.

(iv) Pour the cooked cereal to a bowl or a plate before serving.

--- Enjoy your cereal ---

Your brain on junk food

Your Brain on Junk Food

A week of poor eating may lead to a mental meltdown

BY JESSICA GIRDWAIN, YESTERDAY

http://www.menshealth.com/nutrition/your-brain-junk-food?cm_mmc=Facebook-_-MensHealth-_-Content-Nutrition-_-YourBrainOnJunkfood#mobify-bubble

Skip the Taco Bell run: Five days of eating a junk-food diet can deteriorate your memory, finds new Australian research.

Even though the holidays mean sugar cookies and pigs in a blanket being pushed in your face, this study shows that just a few days of poor eating can be bad for your brain.

Balance the no-so-healthy party food with the good stuff: fruits, vegetables, whole grains, legumes, and lean protein.

Friday, December 27, 2013

My super foods for skin

I take the following regularly .

According to http://www.healthyandnaturalworld.com/top-10-super-foods-to-get-the-best-skin-ever/ , they are super food for skin.

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1. Vitamin C rich foods – Vitamin C is important in promoting a healthy skin, and is a common ingredient in skin care products. Lack of vitamin C contributes to dry skin, reduced elasticity and easy bruising. It also makes it more difficult to heal the skin. Foods that are good sources of vitamine C are: kiwi, oranges, red and green capsicums (bell peppers), grapefruit, vegetable and tomato juice, strawberries, broccoli, pineapples, mango and cantaloupe melon.

2. Eggs – eggs contain lutein, which is an antioxidant that helps to maintain the skin positive appearance. Eggs also contain protein which builds the tissue and muscles under the skin that support the way it looks outward.

Note: I take one or two eggs a week .

3. Oily fish – such as salmon, sardines and mackerel contain essential fatty acids, especially omega 3. Omega 3 has an anti inflammatory effect on the skin. Salmon also contains compounds that helps to preserve the skin elasticity.

4. Almonds – Almonds are a great source of vitamin E, which is an important antioxidant that contributes to a healthy cell tissue and cell structure, including skin cells. Almonds are also an excellent source of biotin, which is the most important B vitamin to your skin, and maintains a healthy skin, hair and nails.

5. Beans – beans also contain biotin. Good sources of biotin are lentils, kidney beans, soybeans and peanuts.

Info source: http://www.healthyandnaturalworld.com/top-10-super-foods-to-get-the-best-skin-ever/

Food related causes of premature aging of human face

1. A diet low in protein and rich in simple carbohydrates

A diet rich in simple sugars and sweets causes the connective tissue in the skin to become rigid and lose its elasticity. On the other hand, complete protein is important to the production of protein structures in the skin that are vital to the appearance of fresh skin on the face, such as hyaluronic acid, collagen and elastin fibers.

2. A diet low in fruits and vegetables

Fruits and vegetables are the main source of antioxidants in our daily nutrition. Sun exposure, smoking, chronic diseases and air pollution expose us to accelerated oxidation damages in our body. Soluble dietary antioxidants such as lycopene, lutein, beta-carotene and other antioxidants found in fruits and vegetables reach the deeper skin layers (the dermis) and partially neutralize the oxidative damage associated with prolonged exposure to the sun. Also fruits and vegetables rich in vitamin C are essential to the proper production of collagen.

Info source:

http://www.healthyandnaturalworld.com/causes-for-premature-aging-of-your-face/

Food-way to Enhance Your Breast Naturally Without Surgery

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Fresh vegetables, whole grains, and fruit – Sometimes the cause of small female breasts is over-production of testosterone. Try eating more fresh fruit and vegetables (except b roccoli) that prevent over-production of testosterone.

Foods enriched with estrogen – kidney beans, soy beans, and peas are a few foods that are estrogen-enriched and help enhance the chest by increasing production of estrogen. This estrogen should not be confused with artificial estrogen used in hormone-replacement.

Info source : http://m.positivemed.com/?url=http%3A%2F%2Fpositivemed.com%2F2013%2F12%2F25%2F5-ways-to-enhance-your-breast-naturally-without-surgery%2F#2713

Thursday, December 26, 2013

To some people, Common Sense is not common. --- by Anonymous

Wednesday, December 25, 2013

饮食三定律: 1. 真食物, 2.全食物, 3. 好食物 ( in Chinese language)

饮食三定律: 1. 真食物, 2.全食物, 3. 好食物.

Three Rules for Foods

Three Rules for Foods

All the foods we consume should meet the following 3 prerequisites:

(1) Real Foods
(2) Whole Foods
(3) Good Foods

Real Foods are those that nature gives us, plants, grains, roots, fruits, beans, nuts, seeds, meats, seafoods, poultry, eggs, milk and those made from it.

Whole foods are foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed

Good foods are those that are good for your health, your family’s health, your community, and the environment.

Tuesday, December 24, 2013

Phytochemicals Website

http://www.phytochemicals.info/

Phytochemicals Website

How much ORAC units (Oxygen Radical Absorbance Capacity) should I consume a day for maximum health benefits.

Some experts have suggested that people should consume about 5,000 ORAC units a day for maximum health benefits.” Liz Lipski (Digestive Wellness)

Info source: http://www.pleine-vie.com/pleine-vie-blog/health-benefits-what-is-orac/

Website Innovative Healing by Dr Liz Lipski,

http://innovativehealing.com/ (Dr Liz Lipski)

Welcome to Innovative Healing. I’ve been working as a holistic nutrition educator and clinician for nearly 30 years. This site reflects the best of my experience along with insights from many of the leaders in the field of integrative, holistic, and functional medicine.
With the avalanche of information about holistic health, nutrition, fitness, herbs, supplements, mind-body medicine, and other healing modalities it’s hard to prioritize where to begin or which sources you can trust. At Innovative Healing you will find reliable, research based information that will empower you to make better decisions about your own health and the health of people you love or serve.

My career has constantly changed over the years, and today I devote all of my time to teaching the new generation of nutrition professionals and helping current health professionals use nutrition more effectively in their clinical practice. You’ll see more information about some these activities below

Some comments on Oxygen Radical Absorbance Capacity (ORAC) by Dr Frank Lipman

The following is extracted from

http://www.drfranklipman.com/what-is-orac/

The ORAC scores actually measure only one type of antioxidant activity — the reactive oxygen species (or ROS, in short) that functions in the water-based compartments of the body. Along with many other water-soluble antioxidants, there are fat-soluble antioxidants as well.

For example, the carotenoid family of antioxidants includes beta-carotene, lycopene, luctein, canthaxanthin, and zeaxanthin, but these fat-soluble substances are not measured in the ORAC test.

In addition, the ORAC measurements are done in a test tube which is very different from the complex, constantly changing biochemistry of a living body. Even though ORAC has shortcomings, it is still a useful tool.

Some experts have suggested that people should consume about 5,000 ORAC units a day for maximum health benefits.

Based on what you eat every day, what is your ORAC score?

Why vegetables should be eaten raw?

With nearly all vegetables, conventional boiling can reduce the ORAC value by up to 90%, while steaming retains more of the antioxidants.

Note: ORAC means Oxygen radical absorbance capacity

Info source:

http://en.m.wikipedia.org/wiki/Oxygen_radical_absorbance_capacity

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Oxygen radical absorbance capacity(ORAC) is a method of measuring antioxidantcapacities in biological samples in vitro.^[1]^[2]

A wide variety of foods has been tested using this method, with certain spices, berries andlegumes rated highly in extensive tables once published by the United States Department of Agriculture (USDA), but withdrawn in 2012 as biologically invalid,^[3] stating that no physiological proof in vivo existed in support of the free-radical theory. Consequently, the ORAC method, derived only in in vitroexperiments, is no longer considered relevant to human diets or biology by the USDA.

Although not all have been unilaterally dismissive,^[4] the majority position supports the USDA decision.^[5] Alternative measurements include the Folin-Ciocalteu reagent, and the Trolox equivalent antioxidant capacity assay.

Monday, December 23, 2013

Antioxidant Values of Foods Sorted by ORAC Value

http://oracvalues.com/sort/orac-value

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Oxygen radical absorbance capacity(ORAC) is a method of measuring antioxidantcapacities in biological samples in vitro.^[1]^[2]

Antioxidants in whole grains:

http://www.glnc.org.au/grains/grains-and-nutrition/wholegrains/

Antioxidants in whole grains:
The antioxidant content of wholegrains is of worthy note, with research showing the in vitro antioxidant activity of whole grain foods is on par with, or higher than that of vegetables and fruits.

A 2007 study by the Agricultural Research Service of the United States Department of Agriculture ranked foods for their antioxidant capacity.

Cereal based foods including ready-to-eat cereals, oats, wholegrain breads and legumes were found to be amongst the highest antioxidant containing foods by ORAC (oxygen radical absorbance capacity) score.

Table 1: ORAC Antioxidant Capacity of Selected Fruits, Vegetables, Grains and Legumes (μmolTE/100g)

Rice bran 24287
Blueberries 6552
Cornflakes 2359
Blackberries 5347
Granola 2294
Strawberries 3577
Oat bran 2183
Apples 2828
Rolled oats 2169
Avocados 1933
Pumpernickel 1963
Oranges 1819
Popcorn 1743
Spinach 1515
Mixed grain bread 1421
Broccoli 1362
Shredded wheat cereal 1303
Green tea, brewed 1253
Mangoes 1002
Carrots 666

Legumes

Chickpeas 847
Green peas 600
Lima beans 243
Pinto beans 904

Antioxidant vitamins such as vitamin E and its isomers (tocopherols and tocotrienols) and minerals such as selenium contribute to the antioxidant activity, as do phytochemicals like phytates, phenolics, and lignans or alkylresorcinols.

Grain-specific antioxidants exist, such as oryzonol in rice, avenanthramides in oats and ferulic acid in corn and wheat. Some of these phenolics have anti-atherogenic activity. Certain other phenolics, phenolic lipids, flavonoids, tocopherols and dietary fibers (e.g. beta-glucan) found in grains are anti-mutagenic and anti-inflammatory.

Choline, betaine and alkylresorcinols (which is particularly abundant in rye) are other important compounds found in wholegrains which play a role in the prevention of cell mutations and tumor formation.

Research has shown (and continues to bring to light) the many nutritional and functional components of whole grain cereals that work alone and/or in synergy to promote human health and offer significant protection against many of the lifestyle diseases that plague our world today. More detailed information on the health attributes of wholegrains can be found in the section – ‘Grains and Health’.

Bob's Red Mill Rice Bran (Stabilized)

Rice bran is the layer between the inner white rice grain and the outer hull. While comprising just 8% of total weight, Rice Bran (which includes the germ) accounts for 60% of the nutrients found in each rice kernel. Ordinarily, the oil in rice bran quickly spoils, but ours has undergone an all-natural but effective stabilization process to ensure its freshness. Bob's Red Mill Rice Bran is low in fat and calories and a good source of dietary fiber, Iron, Magnesium and Phosphorus. Can be easily added to fruit smoothies, cereals, and baked goods.

http://www.bobsredmill.com/rice-bran.html

Grains & Legumes Nutrition Council (Australia)

Grains & Legumes Nutrition Council
1 Rivett RoadNorth Ryde NSW 2113Australia
P: 1300 472 467 (Australia only)
P: +61 2 8877 7877E:
Email: contactus@glnc.org.au

https://www.facebook.com/GrainsLegumesNC

http://www.glnc.org.au/

Grains & Legumes Nutrition CouncilGLNC promotes grains and legumes nutrition as part of a balanced diet through evidence-based information cultivating good health. We are a resource for the grains and legumes value chain including growers, manufacturers and marketers, health professionals, educators, food regulators, consumers and...

Nutrition information of a whole grain (of Barn, Germ and Endosperm )

Info source: http://www.eufic.org/article/en/expid/Whole-grain-Fact-Sheet/

Note: The European Food Information Council (EUFIC) is a non-profit organisation which communicates science-based information on nutrition and health, food safety and quality, to help consumers to be better informed when choosing a well-balanced, safe and healthful diet.

Bran: The multi-layered outer skin of the kernel that helps to protect the other two parts of the kernel from sunlight, pests, water, and disease. It contains fibre, important antioxidants, iron, zinc, copper, magnesium, B vitamins, and phytonutrients.

Germ: The embryo which, if fertilised by pollen, will sprout into a new plant. It contains B vitamins, vitamin E, antioxidants, phytonutrients, and unsaturated fats.

Endosperm: The germ's food supply, which, if the grain were allowed to grow would provide essential energy to the young plant. As the largest portion of the kernel, the endosperm contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals.

Grain kernel or simply called kernel and what hull or husk is

All grains start life as whole grains. In their natural state growing in the fields, whole grains are the entire seed of a plant.

This seed (which industry calls a "kernel") is made up of three key edible parts – the bran, the germ, and the endosperm – protected by an inedible husk or called hull that protects the kernel from assaults by sunlight, pests, water, and disease.

(Info source: http://wholegrainscouncil.org/whole-grains-101/what-is-a-whole-grain )

The following kernel with hull shown is from http://www.riviana.com/how_rice_is_processed.html

The following picture is from http://www.barleyfoods.org/article-12-2004-2.html

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The following is from http://www.english-online.at/biology/rice/rice.htm

Each rice plant carries hundreds or thousands of kernels . A typical rice kernel is 6—10 mm long and has four parts:

The hull is the hard outer part which is not good to eat. The bran layers protect the inner parts of the kernel They have vitaminsand minerals in them. The endosperm makes up most of the kernel. It has a lot ofstarch in it. The embryo is a small part from which a new rice plant can grow.

After harvest, rice is processed in mills . First the hull and the bran layers areremoved carefully so that the inner part of the kernel doesn’t break. The endosperm is the white rice that most people eat because it is easier to cook. It is enriched with vitamins and minerals to make it better. Sometimes brown rice , in which the bran layers remain, is produced . Then it ispackaged and sold.

The following is from http://apps.geckovilla.com/Blog/?e=38987&d=10/22/2009&s=The%2520Rice%2520Cycle%2520in%2520Northeast%2520Thailand

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The following is from

http://nidhiraizada.blogspot.sg/2009/08/bran.html?m=1

What is Bran?

Bran is the hard outer layer of grain (the grass fruit) and consists of combinedaleurone and pericarp. Bran should not be confused with chaff, which is coarser scaly material surrounding the grain, but not forming part of the grain itself.

Significance of Bran for the Seed:

The aleurone layer surrounds the endosperm tissue (endosperm is the part of the seed which surrounds the embryo and provides nutrition in the form of starch) and functions for both storage and digestion.
During germination, aleurone secretes the amylase enzyme that breaks down endosperm starch into sugars to nourish the growing seedling.
In cereals with starchy endosperm, the aleurone contains about 30% of the kernel's proteins.
In multicolored corn, anthocyaninpigments in the aleurone layer give the kernels a dark, bluish-black color
Pericarp is the tissue that develops from the ovary wall of the flower and surrounds the seeds. It provides protection to seed.

Groats and Berries (berry) : what are they and their differences

Groats (or in some cases, 'berries'), are the hulled kernels of various cereal grains such asoat, wheat, and rye. Groats are whole grainsthat include the cereal germ and fiber-richbran portion of the grain as well as theendosperm (which is the usual product ofmilling).

Groats can also be produced frompseudocereal seeds such as buckwheat.

Info source: http://en.m.wikipedia.org/wiki/Groat_(grain)

TOP's Brand Organic USA Grain Groats Oat 500g 去壳燕麦 (S$3.00) Note: Thecorrect name should be " TOP's whole grain oat groats "

Note: Oat Groat is a whole grain.

On 2013-12-22 (Saturday), I bought one packet of TOP'S Brand (大大自然) of the following from ORGANIC PARADISE PTE LTD (CUPPAGE PLAZA), 5 Koek Road Cuppage Plaza #01-25/27, Singapore

TOP's Organic USA Grain Groats Oat 500g 去壳燕麦 (S$3.00) -- bought first time

Note: The correct name should be " TOP's whole grain oat groats "

I am going to use this oat groats as an ingredient of my multi whole grains+beans+nuts+seeds cereal.

Organic Australian wheat berry 500g 小麦种子(i.e. 小麦浆果) (S$1.90)TOP's brand (Berries Wheat Aust)

On 2013-12-22 (Saturday), I bought one packet of TOP'S Brand (大大自然) of the following from ORGANIC PARADISE PTE LTD (CUPPAGE PLAZA), 5 Koek Road Cuppage Plaza #01-25/27, Singapore

(1) Organic Australia berries wheat 500g 小麦种子(i.e. 小麦浆果) (S$1.90) -- bought first time.

Wheat Berry is a whole Grain.

I am going to use this wheat berry as an ingredient of my multi whole grains+beans+nuts+seeds cereal.

Bob's Red Mill whole grain oat groats

http://www.bobsredmill.com/organic-whole-oat-groats.html

Bob's Red Mill whole grain oat groats

Bob's Red Mill, 有机小麦浆果粒，28盎司（793克）Organic Wheat Berries

Bob's Red Mill, 有机小麦浆果粒，28盎司（793克）

http://cn.iherb.com/Bob-s-Red-Mill-Organic-Hard-Red-Spring-Wheat-Berries-28-oz-793-g/35711

Wheat Berry or Wheatberry 小麦浆果 is a whole grain

Info and picture source: http://en.wikipedia.org/wiki/Wheatberry

A wheatberry or wheat berry is the entire wheat kernel (except for the hull), composed of the bran, germ, and endosperm.

Wheatberries have a tan to reddish brown color and are available as either a hard or soft processed grain. They are often added to salads or baked into bread to add a crunchy texture. If wheat berries are milled, whole-wheat flour is produced.

Wheatberries are the primary ingredient in an Eastern European Christmas porridge called kutya. In France, cooked wheatberries are commonly eaten as a side dish instead of rice or corn. This side dish is often called Ebly, from the name of the first brand of cooked wheatberries.

My Note: So wheatberry is a whole grain!

Amaranth India (Organic) by Zenxin organicdelivery.sg

http://organicdelivery.sg/Grocery/RiceGrains/amaranthus-seed-organic

Product Code: ZX

Weight (+/-) : 500.00 g Availability: In Stock

Price: $5.50

Ex Tax: $5.50

PRODUCT OF INDIA

CERTIFIED ORGANIC BY NASAA

Rich source of Essential Amino Acids: Lysine, and minerals like: calcium iron and magnesium.

Zenxin Organic Delivery Singapore

http://organicdelivery.sg/index.php?route=common/home

Organic Wheat Berries 小麦浆果 marketed by Health Paradise Sdn Bhd

Info source: http://organicdelivery.sg/OrganicWheatBerriesForSprouting

I came across this healthy organic whole grain --- Wheat Berries (Organic) marketed by Health Paradise Sdn Bhd on 2013-12-23!

Product of Australia

Health Paradise premium grade organic wheat berries (for sprouting) are grown and processed with reliable quality and every steps in accordance with strict organic standards and guidelines from farm to packaging. This export quality is 99.9% purify with no foreign materials such as grass, sands, stone, etc.

Product Code: HP

Weight (+/-) : 1.00 kg Availability: In Stock

Price: $5.90

Ex Tax: $5.90

For the first time I bought Organic Australia berries wheat and Organic USA Grain Groats Oat on 2013-12-22 for my Multi Whole grains + beans + nuts + seeds diet

On 2013-12-22 (Saturday), I bought one packet each of TOP'S Brand (大大自然) of the following from ORGANIC PARADISE PTE LTD (CUPPAGE PLAZA), 5 Koek Road Cuppage Plaza #01-25/27, Singapore 228796.

(1) Organic Australia berries wheat 500g 小麦种子(i.e. 小麦浆果) (S$1.90) -- bought first time

(2) Organic USA Barley hulled 500g 全谷薏米(S$2.80)

(3) Organic USA Grain Groats Oat 500g 去壳燕麦 (S$3.00) -- bought first time

Note: The correct name should be " TOP's whole grain oat groats "

These whole foods are whole grains. I would use them as ingredients of my multi whole grains diet.

Sunday, December 22, 2013

Green smoothie is good for me

Taking green smoothie is a simpler and easier way to take a lot of fruits and raw vegetables. I take green smoothie daily. The recommended daily veg and fruits diet for an adult is 400 grams to 500 grams. I strongly recommend you to take green smoothie daily unless you have medical conditions for which green smoothie is not suitable.