Kimch'i; A Taste of Korea

Kimchi  represents Korea's best known food. Koreans serve kimchi at almost every meal, and is considered one the world's healthiest foods. Made of fermented vegetables, primarily Napa cabbage, this spicy dish is served either alone or mixed with rice or noodles. And it’s part of a high-fiber, low-fat diet that has kept obesity at bay in Korea. A one cup serving supplies approx. 32 calories.
 Kimchi (pronounced kimchee) is loaded with fiber and vitamins A, B, and C, but its biggest benefit may be in its “healthy bacteria” called lactobacilli, found in fermented foods like kimchi and yogurt. This good bacteria helps with digestion, and studies show fermented cabbage has compounds that may prevent the growth of cancer.

No need to go through the trouble of making it from scratch (the smell of fermenting cabbage will keep more than vampires at bay!) You can find many types of Kimchi in the grocery store. There are so many ways to serve kimchi, it's no wonder it can be served 3 times a day without repeating the dish. Try scrambling eggs , diced tomatoes, and mushrooms,with kimchi. Use it as a wrap filling or to top a baked potato. It is used in soups, as burger and pizza toppings, in sushi, salads. The uses are as vast as the imagination.

For recipe ideas, see All Recipes.com

  

Protecting Eyes

Forget the supplements that promise eye health. There is more to it than we know! Many antioxidants are linked to eye health, some of which have not even been discovered. Many are still being studied. What we do know, is that what is good for your eyes is good for the rest of you. The best advice by Julie Mares, professor of ophthalmology at the University of Wisconsin School of Medicine and Public Health, is to eat dark, leafy green vegetables, such as spinach, kale, collards, and Swiss chard. They are "nutritional powerhouses" because they have "gobs of antioxidants," and "something else in leafy greens could explain their link to healthy eyes." Age-related macular degeneration and cataracts is the leading cause of blindness in older people, and a number of studies have found a lower risk of both in people who consume these antioxidant-rich foods. The predominant carotenoids found in both the lens and retina (the area that lets us read fine detail) are lutein and zeaxanthin.
Second on the list is oily fish. Omega-3 supplements may not be the end-all solution, either. There may be other things such as vitamin D and selenium (or both) in fish that contribute to eye health. Other green vegetables such as peas and broccoli may contribute other valuable antioxidants.
Things that contribute to the risk of early cataracts and macular degeneration (besides the obvious excess sunlight and smoking): Refined sugars and starches. High blood glucose and increased blood pressure damage the tiny and fragile vascular system of the eyes. Poor diets usually consist of excess sugars and starches that tend to replace nutrient rich foods, so not only is one adding oxidative stress to vital organs, but missing out on protective nutrients at the same time. That's a double-whammy!
Look here for Lutein
(1/2 cup cooked)                       mg. lutein & zeaxanthin

Kale                                                    11.9

Spinach                                                10.2

Swiss chard                                           9.6

Collards                                                 7.3

Peas (frozen)                                          1.9

Broccoli                                                 1.2

Romaine (raw - 1 C)                              1.1

Brussels sprouts                                     1.0

Zucchinni                                               1.0

Asparagus                                              0.7

Corn                                                       0.6

Green beans                                            0.4

Nectarine (1)                                           0.2

Orange (1)                                               0.2

 ~ U.S.D.A., 2012

Food Label Overload

Sorting through the information on labels can be confusing and misleading, since manufacturers purposely design them that way. The most important number is the calories per serving, and serving size. At the end of the day, watching weight is all about the calories. Budgeting them is an art that is learned over time, so where the calories come from just helps you to budget. So when you need to make an "eat it or skip it" decision, check the data that includes saturated fats next (below 2 grams per serving is best). Unless you know the amount of calories provided by a certain food, you won't know just what you are getting.You may decide to pass on the 70 calories in that tablespoon of chocolate chips!

The Versatile Papaya

You don't have to visit the Caribbean to get that tropical flavor. Just pick up a papaya! They are a great addition to salsas, pico de gallo, black bean dishes, and of course, fruit salads. They pair up wonderfully with mango, melon, and pineapple. Dice and top on grilled salmon, pork, or chicken. Papaya juice makes a fabulous meat tenderizer for your favorite grilled dishes. The enzymes help to break down the tough collagen, and the same enzymes are great for digestion and can relieve that uncomfortable "full" feeling after a hearty meal.
Papayas are also nutritional powerhouses. Each cup of cubed papaya provides 2&1/2 grams of fiber, more than a days supply of vit. C, 28% MDR of vit A, folate, potassium, and for only 60 calories. So don't stop at just one cup!
Look for papayas that are partly yellow on the outside - if they are green, they won't ripen properly. Store at room temp. until mostly yellow. Slice open the fruit, scooping out the seeds with a large spoon, and cut away the skin. Sprinkle on some lime or lemon juice - enjoy!

Don't Be Fooled

Most weight loss products don't work, and many bring unwelcome side effects. Here's what researchers have found.

Hoodia  Unilever withdrew it's $27 million investment in Hoodia in 2008, and now that the clinical trials have been published, we know why. Of the 42 women between the ages of 18 to 50 in the trial lost no more weight than the women who took a placebo. Worse yet, the Hoodia takers reported 5 or more times the number of side effects that include headaches, dizziness, nausea, vomiting, fatigue, and gas. Blood pressure also rose 5 to 16 points in two weeks.

Lipozene  In two published studies, dieters who maintained a steady calorie intake of 1200 calories a day and exercised regularly, lost 3 - 4 pounds over those who took a placebo. Participants who did not change diet or lifestyle lost no weight. So much for the "no change in lifestyle needed" claim. The ingredient in Lipozene is a soluble dietary fiber that swells in the digestive tract and gives a feeling of fullness. It may help with dieting and weight loss if you are cutting calories. However, because it swells so much, it can cause choking or block the throat, esophagus or intestines unless it is taken with at least 8 oz. of water, and never take it before going to bed.

Acai  For over 5 years, the fraudulent claims of easy weight loss have shamelessly sailed the internet. As of yet, no studies have proven that acai berry pills do anything to help with weight, muscle, or fat.

African Mango  Rich in soluble fiber, it works no different for weight loss as any other high fiber diet. As for pills containing the extract, no studies funded by anyone other than the investors have surfaced.

Green Tea Extract  Overall, the studies show that those who used product lost one pound more than those taking a placebo. Caffeine could be the ingredient taking the credit for that one. The concentrated form of EGCG (the antioxidant in green tea) may be responsible for 34 cases of liver damage, according to the U. S. Pharmacopeia.

~American Journal of Clinical Nutrition, 2010

~Drug Safety, 2008