Susan shared the following link on an article about Omega-3 Essential Fatty Acid. I found that it is a very comprehensive article and hence would like to share with all of you. However, please make a wise choice and decision on the source of omega-3.
http://www.prevention.com/cda/article/the-vanishing-youth-nutrient/6dec72fe5deb2210VgnVCM10000030281eac____/news.voices/in.the.magazine/september.2009.issue/0/0/1
I also would like to share with you what Dr. Gabriel Cousens wrote in his book entiled: "There is a cure for diabetes" on Flax Versus Fish Oil
1. Flax seed contains 19-24% omega-3 compared to the low content in fish of 0-2%. Omega-3 is the basic building block in the human body for many functions, only one of which is to make EPA. The fish oil doesn't supply omega-3; it supplies the EPA. Therefore limits the body's options to make what it needs from the omega-3. Thus, omega-3 is a better nutritional resource than the high-EPA fish oil. (Sivan's note: it is actually much cheaper to obtain omega-3 from flax seed than fish oil.)
2. Flax seed has a special fiber called lignin that our body converts to lignans, which help to build up the immune system and have specific anti-cancer, anti-fungal and anti-viral properties.
3. Fish oil is high in cholesterol. Three and 1-half ounces of cod liver oil contain 570mg of cholesterol, which equals to the amount found in two egg yolks.
4. Fish are often high in toxic residues because they live in polluted waters.
5. High levels of fish oil are rich in Vitamin A and D, which can be toxic in high doses. Please note that the provitamin carotene, which is converted by the body to utilizable Vitamin A, cannot be toxic like animal-sourced Vitamin A.
Sunday, October 25, 2009
Young Coconut Water and Flesh in Green Smoothies
I like to use young coconut water and meat to make green smoothies. It makes the green smoothies become very tasty and delicious + creamy. What I do is replace the plain water with coconut water and flesh.
I found some information about young coconut water and meat as below for your reference:
The nutritional benefits of coconut water:
Coconut water is full of natural sugars, salts, and vitamins. It helps to ward off fatigue. It is a natural energy drinks. 100ml coconut water contains more (~294mg) potassium compared to sports drinks (117mg), less sodium (~25mg) compared to sports drinks (41mg) & energy drinks (200mg), less natural sugar (5mg) compare to sports and energy drinks range from 10mg-25mg of altered sugars.
It is a natural isotonic beverage with the same level of electrolytic balance (keep the right amount of water in the blood, in the cells and outside the cells) as we have in our blood.
It is also more nutritious than whole milk with less fat (if you just blend young coconut water and coconut meat together, it is a delicious coconut milk).
Coconut water also lower calories. It also contains lauric fatty acid (which is also present in human mother's milk) and caprylic acid , from which it derives its anti-viral, anti-parasitical and anti-
Coconut water also is a universal donor – identical to human blood plasma (used by doctors as an intravenous solution and injected directly into the bloodstream to prevent dehydration.
The health benefits of coconut water include:
1. reduce high blood pressure (potassium) & increase circulation
2. clear up bladder infections
3. reduce intestinal disturbances problem
4. reduces swelling in hand and feet
5. help to balance blood sugar in diabetics
6. improve digestion, possesses anti-aging properties
7. help relieve constipation or diarrhea
The nutritional benefits of coconut flesh:
Coconut flesh contains less sugar and more protein than popular fruits such as bananas, apples and oranges, and it is relatively high in minerals such as iron, phosphorus and zinc.
It also contains high percentage of fat (saturated fat) (66%). Hence, with coconut meat, it makes the drink becomes more creamy.
The health benefits of coconut flesh include:
1. improve digestion and nutritional status
2. protects against cancer and heart disease
3. kill disease-causing microorganisms and parasites
The Saturated Fat found in coconut:
The saturated fat found in coconut is medium chain fat (MCT) which is different from other sources of saturated fat which are stored in the body as fat reserves.
MCT found in coconut is easy to digest. It assists the body in metabolizing fat efficiently. It also helps convert short-chain omega-3 fats to long-chain omega-3 fats.
How to select young coconut:
Choose any green-looking, heavy coconuts for their size at exotic markets or road side stands in tropical countries around the world.
Avoid: Avoid coconuts that are too brown as the content inside may have already matured into a thick meat. Also beware of light coconuts that may have been inadvertently cracked and drained of their water.
Storage:
1. Unopened, fresh coconuts will keep at room temperature for up to three months.
2. Fresh coconut pulp can be kept refrigerated for up to a week; it also freezes well for up to nine months.
3. Dried coconut should be kept in a tightly sealed container and stored in a cool, dry place.
I found some information about young coconut water and meat as below for your reference:
The nutritional benefits of coconut water:
Coconut water is full of natural sugars, salts, and vitamins. It helps to ward off fatigue. It is a natural energy drinks. 100ml coconut water contains more (~294mg) potassium compared to sports drinks (117mg), less sodium (~25mg) compared to sports drinks (41mg) & energy drinks (200mg), less natural sugar (5mg) compare to sports and energy drinks range from 10mg-25mg of altered sugars.
It is a natural isotonic beverage with the same level of electrolytic balance (keep the right amount of water in the blood, in the cells and outside the cells) as we have in our blood.
It is also more nutritious than whole milk with less fat (if you just blend young coconut water and coconut meat together, it is a delicious coconut milk).
Coconut water also lower calories. It also contains lauric fatty acid (which is also present in human mother's milk) and caprylic acid , from which it derives its anti-viral, anti-parasitical and anti-
Coconut water also is a universal donor – identical to human blood plasma (used by doctors as an intravenous solution and injected directly into the bloodstream to prevent dehydration.
The health benefits of coconut water include:
1. reduce high blood pressure (potassium) & increase circulation
2. clear up bladder infections
3. reduce intestinal disturbances problem
4. reduces swelling in hand and feet
5. help to balance blood sugar in diabetics
6. improve digestion, possesses anti-aging properties
7. help relieve constipation or diarrhea
The nutritional benefits of coconut flesh:
Coconut flesh contains less sugar and more protein than popular fruits such as bananas, apples and oranges, and it is relatively high in minerals such as iron, phosphorus and zinc.
It also contains high percentage of fat (saturated fat) (66%). Hence, with coconut meat, it makes the drink becomes more creamy.
The health benefits of coconut flesh include:
1. improve digestion and nutritional status
2. protects against cancer and heart disease
3. kill disease-causing microorganisms and parasites
The Saturated Fat found in coconut:
The saturated fat found in coconut is medium chain fat (MCT) which is different from other sources of saturated fat which are stored in the body as fat reserves.
MCT found in coconut is easy to digest. It assists the body in metabolizing fat efficiently. It also helps convert short-chain omega-3 fats to long-chain omega-3 fats.
How to select young coconut:
Choose any green-looking, heavy coconuts for their size at exotic markets or road side stands in tropical countries around the world.
Avoid: Avoid coconuts that are too brown as the content inside may have already matured into a thick meat. Also beware of light coconuts that may have been inadvertently cracked and drained of their water.
Storage:
1. Unopened, fresh coconuts will keep at room temperature for up to three months.
2. Fresh coconut pulp can be kept refrigerated for up to a week; it also freezes well for up to nine months.
3. Dried coconut should be kept in a tightly sealed container and stored in a cool, dry place.
Tuesday, September 8, 2009
Wholefood Fat That I Used in Green Smoothies - Part IV
We need some fat to stay healthy. Some of the functions of the fat include:
- Important for many body processes
- Protects our organs
- Keeps us warm
- Helps our body absorb and move nutrients around
- Helps hormone production
However, some fats are better than others and having too much of any type is not a good idea.
Types of fat:
- Saturated fat: Raise blood cholesterol levels, contribute to the risk of heart disease
- Mono-unsaturated & Polyunsaturated: tend to lower blood cholesterol
- Trans Fats: Raise LDL level & lower HDL cholesterol
Common fat-containing foods:
- Saturated fat: Fatty cuts of meat, full fat milk, cheese, butter, cream, baked products, e.g. biscuits and pastries, deep-fried fast foods, palm oil.
- Mono-unsaturated fat: canola oil, olive oil, peanut oil, avocado, nuts, e.g. peanuts, hazelnuts, cashews & almonds.
- Polyunsaturated fats: fish, seafood, safflower, sunflower, corn or soy oils, nuts such as walnuts & brazil nuts, and seeds.
Polyunsaturated fats can be divided into:
- Omega-3: marine foods, salmon, mackerel, southern blue fin tuna and sardines, flaxseed, leafy green vegetables
- Omega-6: in nuts, seeds and plant oils, e.g. corn, soy and safflower, animal flesh, dariy products, etc.
- both omega-6 and omega-3 are Essential Fatty Acid.
Benefits of omega-3 fats
- the benefits of omega-3 fats in the diet seem to include that they:
- Lower triglyceride levels, which are important risk factors in coronary heart disease
- Improve blood vessel elasticity
- Keep the heart rhythm beating normally
- Thin the blood, which makes it less sticky and less likely to clot
- Reduce inflammation and support the immune system
- Reduce blood pressure
- May play a role in preventing and treating depression
- Contribute to the normal development of the foetal brain.
Flaxseed is preferred over marine foods as omega-3 source due to:
- animal based omega-3 come together with cholesterol
- most of the sea already being polluted with heavy metal
The balance of omega-6 and omega-3:
It is important to maintain the right ratio between omega-6 and omega-3 which is recommended to be within 4:1 to 1:2. The right ratio between omega-6 and omega-3 enable the body to reduce inflammation, lower blood pressure, prevent irregular heart beat, promote healthy bllod flow.
However, due to our modern diet, most people consume an overbundance of omega-6 fats. The modern diet supplies 20 or more times omega-6 than omega-3.
It is easy to bring back the omega-6 and omega-3 ratio to the recommended ratio when our diet is made up of predominantly fresh fruits and vegetables, especially when it contains an abundance of leafy greens and small addition of flaxseed.
Hence, I normally soak flaxseed overnight and add it into my green smoothies. Occasionally, I also use add avocado into my green smoothies since it is a wholefood fat that will help to make the smoothies have the creamy texture.
Wednesday, August 12, 2009
The Wonders of Wheat Grass
Wheat Grass Juice:
1. Perhaps the most nutritious and cleansing juice.
2. it is easily digested and quickly absorbed into blood stream, providing an instant boost of energy and nourishment.
3. 30ml of wheat grass juice contains the nutritional equivalent of ~1kg of fresh fruits and vegetables.
4. very rich in chlorophyll (~70%) and chlorophyll molecule is very similar to heme cell molecule except the center atom is magnesium for chlorophyll and iron for heme cell. Hence, wheat grass juice is also called a blood builder.
5. chlorophyll is also a natural disinfectant. It kills bacteria in blood, lymph and various tissues.
6. chlorophyll also help in regulating blood sugar, purify liver and wash drug deposits and other metabolic toxins from the body.
7. removes wastes that clog cells, blood, tissues and organs.
8. It is a rich sources of Vitamin A, C and contains a full spectrum of readily assimilated B vitamins, including B-17 which has been credited with selectively destroying cancer cells without affecting normal cells.
9. also rich in alkaline based mineral, hence help to keep blood's pH in check
10. help in preventing graying and hair loss
11. relieving constipation
12. increasing resistance to radiation
13. accelerating healing of sores and wounds
14. reducing blood pressure
1. Perhaps the most nutritious and cleansing juice.
2. it is easily digested and quickly absorbed into blood stream, providing an instant boost of energy and nourishment.
3. 30ml of wheat grass juice contains the nutritional equivalent of ~1kg of fresh fruits and vegetables.
4. very rich in chlorophyll (~70%) and chlorophyll molecule is very similar to heme cell molecule except the center atom is magnesium for chlorophyll and iron for heme cell. Hence, wheat grass juice is also called a blood builder.
5. chlorophyll is also a natural disinfectant. It kills bacteria in blood, lymph and various tissues.
6. chlorophyll also help in regulating blood sugar, purify liver and wash drug deposits and other metabolic toxins from the body.
7. removes wastes that clog cells, blood, tissues and organs.
8. It is a rich sources of Vitamin A, C and contains a full spectrum of readily assimilated B vitamins, including B-17 which has been credited with selectively destroying cancer cells without affecting normal cells.
9. also rich in alkaline based mineral, hence help to keep blood's pH in check
10. help in preventing graying and hair loss
11. relieving constipation
12. increasing resistance to radiation
13. accelerating healing of sores and wounds
14. reducing blood pressure
Guidelines on Growing Wheat Grass At Home
1. Place 1 cups of winter wheat berries in a 1-quart (~1 liter) jar.
2. Cover the jar with plastic screen or mosquitoes netting, and secure the screen in place with a rubber band.
3. Fill the jar with water and allow the wheat berries to soak for 8 to 12 hours.
4. When the wheat berries have completed their soaking time, drain the water off, rinse them with cool water and drain them again.
5. Place the jar in 45 degree angle on dish rack and let the wheat berries to continue the sprouting process. Sprout the grains for approximately 38 hours, rinsing every 12 hours.
6. Spread 5-6 cups of good organic soil evenly over the bottom of a 14*17 inch standard cafeteria tray.
7. Sprinkle the sprouted wheat berries evenly over the soil, allowing ½ inch to 1 inch of soil around the edges to be free of sprout (The unplanted frame of soil around the edges of the tray will allow you to see when the soil is in need of water)
8. Evenly water the planted grains, using about 4-5 cups of water. DO NOT over water the soil or the wheat grass will develop mold.
9. There should never be a puddle of water on the bottom of the tray. If there is excess water at the bottom of the tray, tip the tray slightly and allow the excess water to drain out.
10. Cover the tray with another tray, inverted on top of the planted tray, forming an enclosed green house.
11. Place the planted tray of grains in a cool environment with good air flow. Water twice daily.
11. About 2 days later when the wheat grass begins to push the tray upward, remove the tray and water daily, keeping the soil moist, but not wet. In most cases, the grass will need 3 to 4 cups of water daily.
12. Keep the grass in a cool environment, in indirect light, away from direct sunlight. Winter wheat grass does not do well in hot temperatures. The grass thrives in cooler climes with plenty of airflow.
13. A small fan is helpful to facilitate growing grass indoors.
14. Over watering, hot climate, and lack of airflow can all contribute to mold growth.
15. After about a week, when the grass is about 7 inches high, it will begin to split into two blades at the bottom of each blade. It is then ready to harvest and juice. To harvest, cut the grass close to the roots, using scissors or a serrated knife.
16. Ideally, wheatgrass should be juiced as soon as possible after it is mature. 1 cup of winter wheat berries yields 8-10 ounces (240ml – 300ml) of juice (depending on the length and health of the grass).
17. If you can not use all the grass within 2 days of maturity, and it is becoming overgrown, it can be cut and stored in the refrigerator, in a sealed container for 2 more days, or it may be stored in the refrigerator still growing in soil.
19. Line the bottom of the container with damp paper towels and cover the top with another layer of damp paper towels to maintain the right humidity.
20. After all the grass are harvested, the root bed can be composted.
Summary:
1. Soak : 8-12 hours
2. Sprout : 38 hours
3. Plant on soil
4. Water daily
5. Harvest after ~7 days or when grass is ~7 inches high
Want to learn more about sprouting, wheat grass planting, etc and raw food preparation, pls visit http://www.hehahahealth.com/ under "raw food preparation class section.
If you plan to purchase the composed soil, winter wheat berries, cafetaria trays and the mosquitoes netting, you may email to :hehahalifestyle@gmail.com. Pls note that you have to collect the wheat grass planting set by yourself.
2. Cover the jar with plastic screen or mosquitoes netting, and secure the screen in place with a rubber band.
3. Fill the jar with water and allow the wheat berries to soak for 8 to 12 hours.
4. When the wheat berries have completed their soaking time, drain the water off, rinse them with cool water and drain them again.
5. Place the jar in 45 degree angle on dish rack and let the wheat berries to continue the sprouting process. Sprout the grains for approximately 38 hours, rinsing every 12 hours.
6. Spread 5-6 cups of good organic soil evenly over the bottom of a 14*17 inch standard cafeteria tray.
7. Sprinkle the sprouted wheat berries evenly over the soil, allowing ½ inch to 1 inch of soil around the edges to be free of sprout (The unplanted frame of soil around the edges of the tray will allow you to see when the soil is in need of water)
8. Evenly water the planted grains, using about 4-5 cups of water. DO NOT over water the soil or the wheat grass will develop mold.
9. There should never be a puddle of water on the bottom of the tray. If there is excess water at the bottom of the tray, tip the tray slightly and allow the excess water to drain out.
10. Cover the tray with another tray, inverted on top of the planted tray, forming an enclosed green house.
11. Place the planted tray of grains in a cool environment with good air flow. Water twice daily.
11. About 2 days later when the wheat grass begins to push the tray upward, remove the tray and water daily, keeping the soil moist, but not wet. In most cases, the grass will need 3 to 4 cups of water daily.
12. Keep the grass in a cool environment, in indirect light, away from direct sunlight. Winter wheat grass does not do well in hot temperatures. The grass thrives in cooler climes with plenty of airflow.
13. A small fan is helpful to facilitate growing grass indoors.
14. Over watering, hot climate, and lack of airflow can all contribute to mold growth.
15. After about a week, when the grass is about 7 inches high, it will begin to split into two blades at the bottom of each blade. It is then ready to harvest and juice. To harvest, cut the grass close to the roots, using scissors or a serrated knife.
16. Ideally, wheatgrass should be juiced as soon as possible after it is mature. 1 cup of winter wheat berries yields 8-10 ounces (240ml – 300ml) of juice (depending on the length and health of the grass).
17. If you can not use all the grass within 2 days of maturity, and it is becoming overgrown, it can be cut and stored in the refrigerator, in a sealed container for 2 more days, or it may be stored in the refrigerator still growing in soil.
19. Line the bottom of the container with damp paper towels and cover the top with another layer of damp paper towels to maintain the right humidity.
20. After all the grass are harvested, the root bed can be composted.
Summary:
1. Soak : 8-12 hours
2. Sprout : 38 hours
3. Plant on soil
4. Water daily
5. Harvest after ~7 days or when grass is ~7 inches high
Want to learn more about sprouting, wheat grass planting, etc and raw food preparation, pls visit http://www.hehahahealth.com/ under "raw food preparation class section.
If you plan to purchase the composed soil, winter wheat berries, cafetaria trays and the mosquitoes netting, you may email to :hehahalifestyle@gmail.com. Pls note that you have to collect the wheat grass planting set by yourself.
Tuesday, August 4, 2009
Growing Your Own Mung Bean Sprout
Growing Your Own Mung Bean Sprout (Tauge) – It’s Fun and Easy!
Sprouts are an integral part of most live food diets – they are high in vitality and nutrients, enjoyable and economical to grow at home. It’s fun and easy.
Directions:
Kettle or Tea Pot Method:
1. place approximately 4 tablespoons of mung beans (green beans)* in a kettle or tea pot, rinse the mung beans.
2. Fill the kettle or tea pot with purified drinking water and allow to soak for 6-8 hours.
3. Drain off the water from the spout of the kettle or tea pot. DO NOT open the lid of the kettle or tea pot until the harvesting day. You may insert a chopstick at the spout of the kettle or tea pot to prevent the beans from dropping out from the kettle or tea pot.
4. Rinse 2 – 3 times daily with purified drinking water through the spout also.
5. After each rinsing, place the kettle or tea pot at your kitchen counter.
6. On the day 3, you may harvest the mung bean sprouts.
7. You can enjoy mung bean sprouts as salad, in your sandwich or add in your green smoothies.
8. For unconsumed mung bean sprouts, you may keep in a container filled with purified water, and keep the container in the fridge. Change the soaking water once a day.
If you wish to learn more about sprouting and other living-light healthy food, you may find a group of friends and we can go and teach you and your friends at the date and time selected by you. Please visit hehahahealth.com, under "Raw Food Preparation Class" for more details. You can also email to hehahalifestyle@gmail.com for enquiry.
Sprouts are an integral part of most live food diets – they are high in vitality and nutrients, enjoyable and economical to grow at home. It’s fun and easy.
Directions:
Kettle or Tea Pot Method:
1. place approximately 4 tablespoons of mung beans (green beans)* in a kettle or tea pot, rinse the mung beans.
2. Fill the kettle or tea pot with purified drinking water and allow to soak for 6-8 hours.
3. Drain off the water from the spout of the kettle or tea pot. DO NOT open the lid of the kettle or tea pot until the harvesting day. You may insert a chopstick at the spout of the kettle or tea pot to prevent the beans from dropping out from the kettle or tea pot.
4. Rinse 2 – 3 times daily with purified drinking water through the spout also.
5. After each rinsing, place the kettle or tea pot at your kitchen counter.
6. On the day 3, you may harvest the mung bean sprouts.
7. You can enjoy mung bean sprouts as salad, in your sandwich or add in your green smoothies.
8. For unconsumed mung bean sprouts, you may keep in a container filled with purified water, and keep the container in the fridge. Change the soaking water once a day.
If you wish to learn more about sprouting and other living-light healthy food, you may find a group of friends and we can go and teach you and your friends at the date and time selected by you. Please visit hehahahealth.com, under "Raw Food Preparation Class" for more details. You can also email to hehahalifestyle@gmail.com for enquiry.
Wednesday, July 22, 2009
Fruits That I Use in Green Smoothies (Part III)
Why Fruits are used in Green Smoothies?
Others:
- Most fruits are naturally low in fat, sodium, and calories
- None have cholesterol
- Important sources of many nutrients, including potassium, dietary fiber, vitamin C, fiber and folate
- Fruits also make Green Smoothies become palatable and delicious
Fruits can be categorized under different categories based on their taste (do not based on whether they are acidic or alkaline forming):
• Sub Acid Fruits (not too sour), e.g. apple, apricot, grape, guava, longan, mango, nectarine, papaya, peach, pear, plum, etc
• Melons, e.g. cantaloupe, honeydew, rock melon, watermelon, etc
• Sweet Fruits, e.g. date, durian, fig, jackfruit, lychee, persimmon, etc.
These are some of the fruits that I use in my green smoothies. I love local fruits because they are fresher and also high in nutrients.
Others:
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