Thursday, March 27, 2014

National Nutrition Month Trivia!!

Let's start Trivia to celebrate National Nutrition Month, which is organized by Academy of Nutrition and Dietetics to promote public health in the United States.  Don't sweat for this.  This is to review our knowledge of nutrition and to increase awareness of health and nutrition.


1.     What are the main nutrients for your energy source?
 a.  Carbohydrates   b. Protein  c. Fat  d. all of them

True or false:  Eating a complete breakfast is linked to working more quickly and efficiently on your game days.

They were practice questions.  Now we are going to do real Trivia!!

2.     What is (are) good food for diabetic people should eat every day?
a.  Oatmeal   b.  whole wheat bread  c.  Potatoes  d. Fruits  f.  Broccoli  e. all of them

3.     What is the main food you should avoid for diabetes
Give me two examples of food.  

4.     What is the main nutrient for recovering your wounds and other diseases?
a.  Protein b. Carbohydrates c. Fat d. Vitamins

5.     What are the food for protein? 

 6.     What kind of food should you  have for  maintaining a healthy heart?
a.  Fried chicken b. Pretzel with salt    c.  Lots of vegetables

What kind of food do you think good for maintaining a healthy heart?
7.       Which of these fat sources has no cholesterol?
                  A) Animal            B) Vegetable             C) Mineral

8.      What kind of food should you avoid to maintain a healthy range of cholesterol?  

9.     Vitamin C is important for which of the following.
1)    Growth and repair of all body tissues
2)    Keeps teeth and gums healthy
3)    Both statements are true

10.  What is the name of the label you can see on the packaged food showing nutrition information?  



Answers are as below:




1.      d. all of them; True 
       2.     e. all of them

3.     Sugar and fat; Candies, chocolate, French fry, hamburgers

4.     a.  Protein 

5.    Beans, peas, meats and fish, eggs, milks, and yogurt. 

6.      Lots of vegetables; Low salt food, Vegetables and fruits, skim milk

7.    B) Vegetable          

8.    Fried chicken, whole milk, tuna salad

9.     3)   Both statements are true

10.   Nutrition facts label or food label.

Wednesday, March 26, 2014

GMO Series 1: Why, No GMOs, Go Organics!






There is an ongoing debate about the health effects of GMOs (genetically modified organisms) and benefits of organic products everyday.  Many research studies suggest that use of GMOs in agriculture is leading to negative consequences.  Dr. Alan Green (Organic Trade Association), Bob Scowcroft (Organic Farming Research Foundation), and Sylvia Tawse (Fresh Ideas Group) gave the following 10 reasons we should support organic food. 

“Top 10 Reasons to Support Organic in the 21st Century

1. Reduce The Toxic Load: Keep Chemicals Out of the Air, Water, Soil and our Bodies
Buying organic food promotes a less toxic environment for all living things. With only 0.5 percent of crop and pasture land in organic, according to USDA that leaves 99.5 percent of farm acres in the U.S. at risk of exposure to noxious agricultural chemicals.

2. Reduce if Not Eliminate Off Farm Pollution
Industrial agriculture doesn’t singularly pollute farmland and farm workers; it also wreaks havoc on the environment downstream. Pesticide drift affects non-farm communities with odorless and invisible poisons. Synthetic fertilizer drifting downstream is the main culprit for dead zones in delicate ocean environments, such as the Gulf of Mexico, where its dead zone is now larger than 22,000 square kilometers, an area larger than New Jersey, according to Science magazine, August, 2002.

3. Protect Future Generations
Before a mother first nurses her newborn, the toxic risk from pesticides has already begun. Studies show that infants are exposed to hundreds of harmful chemicals in utero. In fact, our nation is now reaping the results of four generations of exposure to agricultural and industrial chemicals, whose safety was deemed on adult tolerance levels, not on children’s. According to the National Academy of Science, “neurological and behavioral effects may result from low-level exposure to pesticides.” Numerous studies show that pesticides can adversely affect the nervous system, increase the risk of cancer, and decrease fertility.

4. Build Healthy Soil
Mono-cropping and chemical fertilizer dependency has taken a toll with a loss of topsoil estimated at a cost of $40 billion per year in the U.S., according to David Pimentel of Cornell University. Add to this an equally disturbing loss of micronutrients and minerals in fruits and vegetables. Feeding the soil with organic matter instead of ammonia and other synthetic fertilizers has proven to increase nutrients in produce, with higher levels of vitamins and minerals found in organic food, according to the 2005 study, “Elevating Antioxidant levels in food through organic farming and food processing,” Organic Center State of Science Review (1.05)

5. Taste Better and Truer Flavor
Scientists now know what we eaters have known all along: organic food often tastes better. It makes sense that strawberries taste yummier when raised in harmony with nature, but researchers at Washington State University just proved this as fact in lab taste trials where the organic berries were consistently judged as sweeter. Plus, new research verifies that some organic produce is often lower in nitrates and higher in antioxidants than conventional food. Let the organic feasting begin!

6. Assist Family Farmers of all Sizes
According to Organic Farming Research Foundation, as of 2006 there are approximately 10,000 certified organic producers in the U.S. compared to 2500 to 3,000 tracked in 1994. Measured against the two million farms estimated in the U.S. today, organic is still tiny. Family farms that are certified organic farms have a double economic benefit: they are profitable and they farm in harmony with their surrounding environment. Whether the farm is a 4-acre orchard or a 4,000-acre wheat farm, organic is a beneficial practice that is genuinely family-friendly.

7. Avoid Hasty and Poor Science in Your Food
Cloned food. GMOs and rBGH. Oh my! Interesting how swiftly these food technologies were rushed to market, when organic fought for 13 years to become federal law. Eleven years ago, genetically modified food was not part of our food supply; today an astounding 30 percent of our cropland is planted in GMOs. Organic is the only de facto seal of reassurance against these and other modern, lab-produced additions to our food supply, and the only food term with built in inspections and federal regulatory teeth.

8. Eating with a Sense of Place
Whether it is local fruit, imported coffee or artisan cheese, organic can demonstrate a reverence for the land and its people. No matter the zip code, organic has proven to use less energy (on average, about 30 percent less), is beneficial to soil, water and local habitat, and is safer for the people who harvest our food. Eat more seasonably by supporting your local farmers market while also supporting a global organic economy year round. It will make your taste buds happy.

9. Promote Biodiversity
Visit an organic farm and you’ll notice something: a buzz of animal, bird and insect activity. These organic oases are thriving, diverse habitats. Native plants, birds and hawks return usually after the first season of organic practices; beneficial insects allow for a greater balance, and indigenous animals find these farms a safe haven. As best said by Aldo Leopold, “A good farm must be one where the native flora and fauna have lost acreage without losing their existence.” An organic farm is the equivalent of reforestation. Industrial farms are the equivalent of clear cutting of native habitat with a focus on high farm yields.

10. Celebrate the Culture of Agriculture
Food is a ‘language’ spoken in every culture. Making this language organic allows for an important cultural revolution whereby diversity and biodiversity are embraced and chemical toxins and environmental harm are radically reduced, if not eliminated. The simple act of saving one heirloom seed from extinction, for example, is an act of biological and cultural conservation. Organic is not necessarily the most efficient farming system in the short run. It is slower, harder, more complex and more labor-intensive. But for the sake of culture everywhere, from perm culture to human culture, organic should be celebrated at every table.”

Considering the risks and harm towards human health and the environment, we should avoid purchase of products made by companies who are opposed to mandatory GMO labeling.  While many states are trying to mandate labeling of GMOs, currently the Food and Drug Administration (FDA) agency does not require companies to label GMOs. 

In 2013, many companies spent a lot of money against the GMO labeling in Washington State even though some of these companies sell organic products.  According to the Organic Consumer Association, The Grocery Manufacturers Association (GMA) is the largest donor to the NO on I-522 campaign, which wants desperately to defeat I-522, Washington’s citizens’ initiative to label GMOs”. Numerous companies including Monsanto, Dupont, Horizon, Kash, Bayel, Bask, Gerber, and more (see photos) were opposed to the I-522 Bill in Washington state last year.  Starbucks, Target and Safeway, owner of the O Organics™ brand, are also GMA members. In addition, some large chemical companies such as DuPont, Bayer Cropsciences, and Dow Agrisciences, who are dues-paying members of GMA, were against mandatory GMO labeling in Washington last year.

In California, PepsiCo, owner of the Naked Juice brandspent $2.5 million to defeat that state’s GMO labeling law in 2013.  Last year, legislation requiring mandatory GMO labeling failed to pass in California and Washington states.  This year, the state of Oregon will vote on GMO labeling in November.  In New Jersey, Bill No. 91 was introduced in the Senate in January 2014.  Voluntary labeling is not strong enough to protect consumers from the unknown health risks from GMOs. Many consumers are beginning to recognize the environmental and health consequences of having GMOs in their food.   Therefore, we should not purchase products from companies who are working against GMO labeling but instead support the sustainable values of the organic food movement as described by Alan Green, Bob Scowcroft, and Sylvia Tawse.

Resources:

http://www.cornucopia.org/2013/10/unveiled-gmo-labeling-opponents-come-shadows/

Saturday, March 22, 2014

봄 나물과 같이 즐기는 비빔밥 Spring vegetables Bibimbap recipe


It is spring.  Now we can reinforce our body with a meal full of vitamins and a little lean meat.
I can recommend a Korean dish, Bibimbap, which is a popular ethnic and global food nowadays.

Please enjoy this dish with either fresh vegetables or cooked vegetables.  But don't forget to add chili sauce and sesame oil which will enhance the taste and flavor of the food.



비빔밥  Bibimbap” with Whole grains

  

(Ingredients showing in this picture might different from recipe.  This is a general image of Bibimbap.)

Bibimbap is a typical Korean dish -- a variety of vegetables and rice mixed together and added a pepper sauce at the end.  The whole grains and vegetables used in bibimbap include vitamins and minerals. 
(Total yield:  5 servings;  serving size:  ½ cup;  total cooking time:  30 minutes)

Ingredients: 

Cooked whole grain rice    
½ onion (medium size)      
2 zucchini
One bag of bean sprout (   oz)
Pepper sauce
2 Tbsp Olive oil
Salts
2 Tbsp Sesame oil
1 tsp pepper powder
1 Tbsp pepper sauce




Recipe:
1.     Mince onion.
2.     Slice zucchini.
3.     Boil water (3 cups)
4.     Turn on sauce pan, apply 2 Tbsp olive oil, in 30 sec. add minced onion and sautee about 1 minute.
5.     Add sliced zucchini on the pan and sautee about 1 minute with onion.
6.     Add bean sprout in the boiling water.
7.     Boil bean sprout about 2 minutes.
8.     Drain the bean sprout.
9.     Add 1 Tbsp sesame oil in the sprout and mix it with a pepper powder.
10.  Mix cooked the zucchini and the bean sprout, and rice together with pepper sauce and 1 Tbsp sesame oil.
11.  Serve.


Friday, March 7, 2014

Spring, it is time to run.

Oh, spring!  I am getting out of winter cave and going to run.  How much I was waiting this time to make fit myself.  I found an informative article which gives us tip for increasing our health.
This is published at Academy of Nutrition and Dietetics website.  The address is http://www.eatright.org/Public/content.aspx?id=6442476119

Go! The Rundown on Putting the Spring Back in Your Step

Running Tips (md)
Reviewed by Sharon Denny, MS, RDN
Birds chirping, trees blooming and feet on the pavement all signal the arrival of spring. However, hitting the great outdoors for a 5K or fun run involves more than just lacing up your sneakers and programming the perfect playlist. After a long winter slumber, these five simple steps will get you on your feet again the safe and healthy way.

Go Eat

Starving yourself should never be part of an exercise regimen, but eating right should. Fuel up with whole-wheat breads, pastas and brown rice two hours before your workout. "Whole grains … are going to give you a longer lasting energy to get through your runs," says Academy of Nutrition and Dietetics Spokesperson Amy Jamieson-Petonic, MEd, RD, CSSD, LD, LMT. "Even half a whole-grain bagel a half hour before you run could help with that."
Foods to avoid include anything high in sugar like jams and jellies, cookies, cakes, pies and doughnuts, says Jamieson-Petonic. "They tend to give you a quick burst of energy, but then your blood sugar bottoms out," she says. Healthy substitutes include energy and granola bars, low-fat or fat-free yogurt and fruit smoothies, peanut butter on a bagel thin, and chocolate milk. Foods that may help reduce inflammation such as salmon, tuna and nuts are also good choices.

Go Drink

"Everyone should really be going into a workout hydrated," says USA Triathlon Coach and professional triathlete Kim Schwabenbauer, RD, LDN. "It prevents muscle tears and it helps you feel better during the workout." Schwabenbauer recommends drinking fluids throughout the day and definitely within the hour before you workout. Both Schwabenbauer and Jamieson-Petonic agree that water is great if the workout is under 60 minutes, but recommend a sports or energy drink for runs more than an hour.

Go Stretch

"The warm up and cool down are definitely important components of the workout and they should never be skipped," says Schwabenbauer, who advises ditching static exercises such as grabbing ankles and stretching quads. "Static stretching is really a way of the past," she says. Instead, try squats, forward lunges and the soldier walk. This is a stretch in which you stand in place with your arms out in front and try and kick your hands, all while keeping your legs elongated.

Go Slow

That race you ran last summer was a long time ago. Consider easing back into your routine if it's been a while since you've run hardcore. "Don't go out for the first run and think, 'Today, I’m going to run three miles,'" says Schwabenbauer. "[People] run really hard and then they're off the next four days because they're so sore and tired." Instead, Schwabenbauer advises picking a distance and then increasing gradually by 30-second intervals over time.

Go Rest

When you exercise you're causing tiny microscopic tears in muscle fiber. Those muscles need time to build themselves back up. "It's important that we allow our muscles a chance to recover and heal," says Jamieson-Petonic, who advises either a day of rest or cross training for diehard workout junkies. "Get on a bicycle, get in a pool, do some strength training or core work such as yoga or other types of exercise, so you can give those muscles a chance to heal."