The recommended dietary Potassium to Sodium ratio

Info Source:

http://www.ncbi.nlm.nih.gov/m/pubmed/2224920/

The recommended dietary K/Na ratio should be well above 1, preferably 5 or higher, and the cellular K/Na ratio should be above 10.

Why Dietary Potassium to Sodium is important to your health?

Why Dietary Potassium to Sodium is important to your health?

The following is sel-explanatory.

Subject: Dietary, total body, and intracellular - PubMed Mobile

http://www.ncbi.nlm.nih.gov/m/pubmed/2224920/

Abstract

One of the greatest changes in the human diet, a change that has occurred only within the past few thousand years, is the immense increase in the intake of sodium (Na) caused by use of table salt in the preparation and preservation of food. At the same time, man's intake of potassium (K) has decreased.

The result is that from Paleolithic times to modern times the dietary K/Na ratio has been reduced by a factor of about 20.

Based on a comparison of modern people in civilized areas with the primitive Yanomamo Indians in South America (who do not eat salt but who do grow and eat potassium-rich cooking bananas), this factor may even be on the order of 100 to 200.

Humans, who initially had to adapt to retain sodium from a sodium-poor diet and to excrete potassium from a potassium-rich diet, have not yet evolutionarily adapted to today's high-sodium, low-potassium diet.

This failure has caused increased rates of a number of diseases in civilized man, among them cancer.

The influence of the K/Na ratio on cancer development--first discovered by epidemiologic studies--has been confirmed by various means, such as dietary studies, gerontological studies, studies of relationships between hyper- and hypokalemic diseases and cancer, and review of the cellular changes of this ratio induced by carcinogenic and anticarcinogenic agents.

Recently, animal experiments have also confirmed the results.

The recommended dietary K/Na ratio should be well above 1, preferably 5 or higher, and the cellular K/Na ratio should be above 10.

The photo of the first 310 ml multigrain drink made at 10.40 pm on 30 October 2012, Tuesday for BB.

The photo of the first 310 ml multigrain drink made at 10.40 pm on 30 October 2012, Tuesday for BB.

You can buy frozen mackerel from Cold Storage Supermarket Parkway Parade

On 30-10-2012, Tuesday, a staff member of Cold Storage Supermarket Parkway Parade, Singapore called me to confirm that I can buy frozen mackerel from the supermarket.

Earlier in the morning I called Cold Storage Customer Service Hot Line to make enquiry. Their service is very good!

Chickpeas (Garbanzo Bean) are 23 per cent protein, but aren't complete

Low in fat and yet high in protein, chick peas are a great addition to the diet. They are inexpensive, too, so make a nutritious low-cost alternativeto poultry and meat. Chick peas are 23 per cent protein, but aren't complete, so mix with another bean, some rice or, as in houmous, some sesame seeds. 

Info Source: http://www.dailymail.co.uk/health/article-1365578/Eat-MORE-protein-MORE-meat-The-10-non-animal-sources.html

Anzen brand organic instant Rolled Oats 500-gram pack (product ofCanada) was bought for the first time on 28 October 2012

In the morning of 28-10-2012, Sunday, for the first tome, I bought 2 packets of 500 grams of Anzen brand organic instant Rolled Oats (product of Canada) from Fairprice Finest supermarket at Century Square. Promotion Price S$4.95 inclusive of 7% GST for 2 packets. Usual price is S$6.00 for 2 packets.

This instant rolled oats will be used as another ingredient for my multigrain rice.

Organic Chickpea ( Garbanzo bean ) I bought for the first time on 28-10-2012. (埃及豆）and second purchase on 19 May 2015

Update on 2015-05-29

[Note: My Second purchase of Origins brand organic Chickpea 埃及豆 ( Garbanzo bean, USA ) packet on 19 May 2015 at S$5.30 from NTUC Fairprice Supermarket at AMK Hub. It will be used as an ingredients of my multi whole grains.]

In the morning of 28-10-2012, Sunday, for the first tome, I bought a packet of 500 grams of Origins brand organic Chickpea 埃及豆 ( Garbanzo bean, USA product ) from Fairprice Finest supermarket at Century Square. Price S$4.80 inclusive of 7% GST.

Chickpea ( Garbanzo bean ) will be used as an ingredient for my multigrain 
rice.

Chickpea ( Garbanzo bean ) as an ingredient of my multigrain rice

I am planning to add Chickpea ( Garbanzo bean ) as an ingredient of my multigrain rice.

I would most probably buy Origins brand organic garbanzo bean from an NTUC Fairprice supermarket.

How to eat organic green vegetable without cooking?

You can make organic green vegetable part of your daily diet by making and taking green smoothie. Just add 50 grams to 100 grams of organic green vegetable to fruits and other vegetables like carrots before you make smoothie with your blender.

A crust of burnt multigrain rice was found at the bottom of the pressure cooker on 23-10-2012, Tuesday.

A Crust of burnt multigrain rice was found at the bottom of the pressure cooker in the last two cookings. The last time was on 23-10-2012, Tuesday.

There was burning smell not long after the start of the cooking. The pressure cooking is most probably defective now.

How to eat 500 grams of mixed fruits and green vegetable easily?

You can eat a large amount if mixed fruits and green vegetables easily by converting them into green smoothie using a blender.

For example, the diagram below shows orange (100g), carrot (200g), apple (100g), banana (100g) and organic red spinach (50g) and 250ml of plain boiled water inside a blender before making the green smoothie on 24 October 2012, Wednesday at about 6.00 pm.

Green smoothie = About 800ml.
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My dinner on 23-20-2012 = Multigrain rice with added black sesame piwder

I just cooked this healthy and nutritious multigrain rice with added black sesame powder for my dinner.

Organic vegetables retail outlet by Green Valley farms at EMPRESS ROAD MARKET AND FOOD CENTRE

On 17-10-2012, I found that Green Valley Farms Pte Ltd has opened an organic vegetables retail outlet at EMPRESS ROAD MARKET AND FOOD CENTRE 7 Empress Road Singapore 260007.

Organic fresh wheatgrass as another ingredient for my green smoothie.

In the morning of 15 October 2012, Monday, at NTUC Fairprice Supermarket (AMK Hub), I saw Organic Fresh Wheatgrass produced by Kin Yan Agrotech Pte Ltd ( www.kinyan.biz ), 220 Neo Tiew Crescent, Singapore.

Price is S$2.50 per packet ( 100 grams).

I am planning to use organic fresh wheatgrass as another ingredient for my green smoothie.

Why Beans and tofu are considered good sources of protein but are incomplete protein sources?

Info source:

http://www.m.webmd.com/fitness-exercise/rm-quiz-protein-myths-facts?ecd=wnl_day_101512&ctr=wnl-day-101512_ld-stry


"Incomplete" protein sources are low in one or more of the essential amino acids. Beans and tofu are considered good sources of protein but are incomplete protein sources since they contain lower amounts of some essential amino acids.

"complete" protein includes all nine essential amino acids. Animal-based foods (eggs, cheese, meat) tend to have complete proteins.

Info source:

http://www.m.webmd.com/fitness-exercise/rm-quiz-protein-myths-facts?ecd=wnl_day_101512&ctr=wnl-day-101512_ld-stry
A protein is said to be "complete" if it includes:
Amino acids are the building blocks of proteins. There are about 20 different amino acids, and your body needs all of them, but it can only make some -- others have to come from your diet. These are known as "essential" amino acids because it's "essential" that they come from your diet. A "complete" protein includes all nine essential amino acids. Animal-based foods (eggs, cheese, meat) tend to have complete proteins.

"Incomplete" protein sources are low in one or more of the essential amino acids. Beans and tofu are considered good sources of protein but are incomplete protein sources since they contain lower amounts of some essential amino acids.

What percentage of your daily calories should come from protein?

Info source:

http://www.m.webmd.com/fitness-exercise/rm-quiz-protein-myths-facts?ecd=wnl_day_101512&ctr=wnl-day-101512_ld-stry

In general, it's recommended that 10% to 35% of your daily calories come from protein. Most Americans fall well within that range, getting about 12%-18% of their calories as protein.

How to use Food Dehydrator to make Crispy Nuts and Seeds

Info source: http://www.culturesforhealth.com/10-ways-to-use-a-food-dehydrator

How to use Food Dehydrator to make Crispy Nuts and Seeds

Crispy Nuts and Seeds: Soaking and drying nuts and seeds reduces phytic acid and enzyme inhibitors which can prevent absorption of nutrients. Many nuts (walnuts, almonds, etc.) should be soaked overnight in salt water and then dried at no more than 150°F for 12-24 hours until nice and crispy. A bonus: Soaked and dried nuts and seeds often taste better.

I bought and collected my Renki Food Dehydrator on 10 October 2012, Wednesday after paying S$88.90.

I bought and collected my Renki Food Dehydrator from Pawzy Clawzy Holdings Pte Ltd ( www.MyICHIGO.com ) on 10 October 2012, Wednesday after paying S$88.90.

I am planning to use the dehydrator to make healthy plant-based snacks for my family like dehydrated apple, pineapple, crispy potato, crispy banana, sweet potato, crispy nuts and seeds, crispy onion, crispy spinach, etc.

Renki Food Dehydrator User Manual (Operating Instruction) as at 10 October 2012, Wednesday [Ref: :L20121010]

Renki Food Dehydrator User Manual (Operating Instruction)

as at 10 October 2012, Wednesday
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Sources of flavonoids 类黄酮 and my regular source of flavonoids = Orange

Info source: http://flavo.vtt.fi/flavonoidsources.htm

Studies have suggested that flavonoids may improve thinking and reduce the risk of dementia by increasing the blood flow to the brain.

My regular source of flavonoids is an orange daily inside my green smoothie.

It's better to get omega-3 fatty acids from fish than from fish oil supplements. ( from webmd )

It's better to get omega-3 fatty acids from fish than from fish oil supplements.

Stick with fish, not capsules. Most of the encouraging studies have looked at people eating fish, not taking a supplement. Extracted omega-3 fatty acids may not have the full benefits of what's naturally in fish.

Some recent studies of people at higher risk of heart disease did not find that omega-3 supplements helped. People with heart disease should talk to their doctor to see if omega-3 supplements might be a good idea.

Info source:
http://www.m.webmd.com/food-recipes/rm-quiz-fish-fact-fiction?ecd=wnl_hrt_100212&ctr=wnl-hrt-100212_ld-stry

The benefits of regularly eating fish

Info source: http://www.m.webmd.com/food-recipes/rm-quiz-fish-fact-fiction?ecd=wnl_hrt_100212&ctr=wnl-hrt-100212_ld-stry

The benefits of regularly eating healthy fish keep piling up. It lowers blood pressure, cuts the risk of irregular heartbeats, and drops the risk of fatal heart disease by 36%.

It also seems to lower the risk of stroke and some cancers, improve your mood, and help with other conditions, such as rheumatoid arthritis.

Eating fish can help your memory as you age.

Info source : http://www.m.webmd.com/food-recipes/rm-quiz-fish-fact-fiction?ecd=wnl_hbn_100112&ctr=wnl-hbn-100112_ld-stry


Fish really might be brain food. Studies have found that eating baked or broiled fish once a week -- over the long term -- seems to help people keep their short-term memory sharp.

Eating fish also appears to lower your risk of Alzheimer's disease and mental decline.

How many servings of fish per week does the American Heart Association recommend?

Info source: http://www.m.webmd.com/food-recipes/rm-quiz-fish-fact-fiction?ecd=wnl_hbn_100112&ctr=wnl-hbn-100112_ld-stry

How many servings of fish per week does the American Heart Association recommend?
-------------

The American Heart Association recommends at least two servings of fish per week, especially fatty fish high in omega-3 fatty acids. What's a serving? About 3.5 ounces -- a little bigger than the palm of a woman's hand.

Exercise or eating healthily (Eating healthy food) is more important in reducing the risk of heart disease?

The following is an extract from an interview with a heart surgeon Tan Yong Seng in

http://www.straitstimes.com/premium/life/story/saved-sars-20121001#2

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"Exercise can drop the risk of heart disease by 14 per cent, but eating healthily can drop the risk of heart disease by 30 per cent," he adds.

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Useful info on healthy eating and heart by Dr Tan Yong Seng, a heart surgeon in the Straits Times on 1 October 2012, Monday

Useful info for your health. The following is an extract from an interview with a heart surgeon Tan Yong Seng in

http://www.straitstimes.com/premium/life/story/saved-sars-20121001#2

---------------------------

"Exercise can drop the risk of heart disease by 14 per cent, but eating healthily can drop the risk of heart disease by 30 per cent," he adds.

He says he watches his diet and eats more greens and less carbohydrates, especially white rice. He also cuts down on his salt and sugar intake.

At hawker centres, he chooses healthy options such as fish porridge and has char kway teow only twice a year from a stall in Hong Lim Food Centre because the owners know he does not take lard.

He indulges in a steak once a year, at his brother-in-law's place during Christmas, but he makes it a point to eat five bowls of salad before eating the meat.
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