Tag Archives: Anti-Inflammatory

Should I eat chocolate?

June 8, 2016 Isabel

Why do so many of us have chocolate cravings? My patients are wondering if it is due to a vitamin or mineral deficiency. Overall, chocolate is a good source of magnesium and iron. I tried to provide other (magnesium and iron) alternatives such as nuts, seeds, dark leafy greens, lentils & beans, and did not find any reduced cravings of chocolate in my patients. Perhaps it is due to the mood-calming compound in chocolate that release your body’s “feel good” chemical- Dopamine and Serotonin, or just the complex, rich flavor and smell of chocolate ??.

Chocolate craving is not a nutritional concern as long as you are sticking with the less processed forms. In fact, the flavonoids in dark chocolate is beneficial to your skin and heart health. This powerful anti-aging antioxidant can help to reduce blood pressure, the bad cholesterol “LDL”, and keep your skin soft & moist.

I like the bitterness, woody taste and smooth texture in a piece of dark-chocolate (85% cocoa), a warm cup of unsweetened almond milk with a tablespoon of pure cocoa powder, or a few bits of cacao nibs in my homemade smoothie or oatmeal.

I do not recommend white chocolate, milk chocolate, peanut butter/caramel chocolate candy bars, or chocolate with more than 10g of sugar per 40g serving.

Last year, I posted a recipe of Homemade Protein Chew on my Instagram. I was exploring a caffeine-free version and have created this Vegan, Less Fat, Sugar-Free formula. I replaced the cocoa and honey in the original recipe with Chatfield’s All Natural Carob Powder* (naturally sweet, low in fat).

Photo Credit: Chatfield's — Photo Credit: Chatfield’s

* While Carob powder is a good substitute of cocoa powder for those who are very sensitive to caffeine or watching their weights, please note that it doesn’t contain the phytochemical flavonoids. However, this product is delicious in warm, almond milk and baked goods.

Recipe:

Raw Vegan Protein Chew
Ingredients:
1 Tbsp of Epic vanilla protein *
3 Tbsp raw shelled #hempseeds (@harvesthemp)
6 Tbsp Chatfield’s All Natural Carob Powder
1 Tbsp #coconutoil
1 Tbsp Apple Cider Vinegar
1/2 cup of Almond Milk

Directions:
1. Mix the first 5 ingredients in a bowl. 2. Add almond milk gradually while mixing the batter.
3. Knead and roll batter into #proteinballs.
4. Place on wax paper and refrigerate for at least an hour.
Enjoy ?
* Reviews of Epic Protein Supplement

KIND Bars: A boost of Nutrients and Flavor

April 2, 2016 Isabel

Savor the Flavor of Eating right with :

a variety of colorful fruits and vegetables at every meal;
oats, quinoa, buckwheat, brown rice, sweet potato for fuel;
healthy nuts & seeds for snacks;
more plant-based protein

One of the nutrition questions I get from many of my patients is regarding the high fat content of nuts. It is true that many nutrient-dense plant foods such as Avocados, Nuts & Seeds, Dark Chocolate, Coconut, Tofu, Edamame are high in fat. They naturally contain unsaturated as well as saturated fat. Here are some things you should know: The presence of saturated fat in a plant-source, whole food doesn’t label a food into the unhealthy category if it is loaded with more essential vitamins, minerals, antioxidants and omega-3 fatty acids. In fact, the healthy fats, which make up the majority of the fat content in the above high-fat plant foods help reduce LDL cholesterol and lower the risk of coronary heart disease.

Here are some things you should know: The presence of saturated fat in a plant-source, whole food doesn’t put a food into the “unhealthy” category. You have to look at the complete nutrition profile.

My new favorite Kind Bar- The Cashew & Ginger Spice Bar contains 200 Kcal, 14g Total Fat, 2g Saturated Fat, 4g Sugar, and 6g Protein. It tastes incredible and it’s way healthier than candied ginger!

Epidemiological studies suggest that regular nut consumption is unlikely to contribute to obesity and may even help in weight loss and lower the risk of hypertension. Raw nuts and seeds consumption, (especially walnuts, flaxseed, chia seed) have been associated with cancer risk reduction. Go Nuts with 5 oz serving weekly to maximize the benefits of their antioxidant and anti-inflammatory properties. According to the INC and USDA National Nutrient, the following equal one ounce of nuts:

Photo Source: INC and USDA National Nutrient 150-157 Data Base for Standard Reference, Release 19, 2006. — Photo Source: INC and USDA National Nutrient 150-157
Data Base for Standard Reference, Release 19,
2006.

If you are looking for the perfect sweet & salty granola-like bar, I would recommend KIND Bar’s Maple Pumpkin Seeds with Sea Salt. Each Bar contains 150 Kcal, 5 g Total Fat, 1 g Saturated Fat, 6 g Sugar, 3 g Protein. It contains all the healthy grains I like: Oats, brown rice, millet, oat flour, buckwheat, amaranth, and quinoa + a subtle maple flavor blend with the nuttiness of pumpkin & sunflower seeds. It makes a great chewy snack packed with amazing nutrients. Pumpkin seeds are rich in zinc, magnesium, and Omega 3 Fatty Acids, which are great for your immune system, bone and heart health.

Bottom line: Fear not the fats in nuts & seeds. You can read more about the latest nutrition research about nuts here.

What's on my office bookshelf? — What’s on my office bookshelf?

Leave a comment Healthy Fat - Healthy Snacks - Resources - Reviews Anti-Inflammatory - healthy snacks - kind bars - Omega 3 fatty acids

Eat Egg, It’s the Most Nutrient Dense Food: Part 1

March 9, 2016 Isabel

In celebrating National Nutrition Month, may I suggest all you beautiful people to incorporate more pastured eggs in your diet, to help get your mind and body in shape for professional and personal success?

My mom used to tell me “Eat Fish, It’s a brain food. Eat Egg, it’s the most nutrient dense food”. My typical childhood breakfast was composed of 2 hard-boiled eggs, a papaya smoothie, and sometimes a small bowl of fish congee. It was at a time when I saw chickens roaming in the backyards, eating bugs and worms.

Then, people thought eggs were bad. I learned about all the fancy labels of eggs that I didn’t know about. Some eggs are Conventional, Cage-Free, Vegetarian-Fed, etc…AKA, eggs from over-crowded chicken factory. Later, I heard about the Egg Beaters, a processed product that is fortified and supposed to “make a healthy lifestyle easier”.

Not all eggs are created equal. Let’s look at the ingredients:

Real eggs

Ingredients: Eggs
Pros: nutrition-packed
Cons: Bad reputation due to cholesterol content

Egg Beaters:

Ingredients: Egg White, (99%). Less Than 1% Natural Flavor, Color (Includes Betacarotene), Spices, Salt, Onion Powder, Vegetable Gum, (Xanthan Gum, Guar Gum), Maltodextrin. Vitamins And Minerals, Calcium Sulfate,Iron (Ferric Phosphate), Alpha Tocopheryl Acetate (Vitamin E),Zinc Sulfate, Calcium Pantothenate, (Vitamin B12), Riboflavin, (Vitamin B2), Thiamin Mononitrate, (Vitamin B1), Pyridoxine Hydrochloride, (Vitamin B6), Folic Acid, Biotin, Vitamin D3.
Debunked:
- Natural Flavor- faux flavor, possible MSG, and GMO source
- Maltodextrin- processed sugar

Pros: Less calories, fat, cholesterol
Cons: Highly Processed. Missing key nutrient: Choline

What is Choline?

Dietary intake of choline has been shown to be associated with lower plasma homocysteine levels (tHcy), which may reduce chronic inflammation (leading to cardiovascular disease, dementia, and osteoporosis). Recent studies support a protective role of choline against the development of some types of cancer. Choline deficiency may increase risk of muscle damage and nonalcoholic fatty liver disease (Fatty liver is linked to obesity and insulin resistance).

Choline is an essential nutrient for prenatal and breastfeeding women. Similar to folate, choline plays a critical role in the healthy development of the fetus’s brain and nervous system. Deficiency in pregnancy may increase incidence of neural tube defects and impair cognitive function.

Although some choline is made within the liver, we require dietary source to maintain good health.

According to the Institute of Medicine (IOM), the adequate intake (AI) for choline to prevent liver damage is 550 mg daily for men and lactating women, 425 mg daily for women, and 450 mg daily for pregnant women. The Tolerable Upper Intake Level (UL) for adults is 3500 mg/day.

Good Sources of Choline:
?Egg yolk- 147 mg per yolk
?Wheat germ- 202 mg per cup
?Beef- 97 mg per 3oz trimmed, cooked
?Scallop- 94 mg per 3oz steamed
?Salmon- 56 mg per 3oz cooked
?Cruciferous vegetables (broccoli, bok choy)- 65 mg per cup cooked
?*Please note that prenatal vitamins don’t usually contain Choline, it’s important to nourish your body through whole foods.

Peppery Arugula Omelette with Sweet Fruits

If you are worried about the high cholesterol level in egg yolk, read my related post on Instagram here Dietary Cholesterol. You can learn more about cholesterol with Professor Fred Kummerow’s latest book at 99 years of age Cholesterol is not the Culprit. Kummerow was the scientist who pushed the FDA to ban Trans Fat and he eats an egg daily. The 100 years old Nutrition Scientist.

1 Comment Eggs - Prenatal Nutrition - Vitamins and Minerals Anti-Inflammatory - Cholesterol - Choline - Eggs - Omega 3 fatty acids - plant-based - Pregnancy

Not all fish are created equal

February 25, 2016 Isabel

The American Heart Association recommends to consume at least two servings (~8oz) of fish per week for heart health. You are studying the restaurant menu at length, couldn’t decide between the Tilapia or Sea Bass? Use the following nutrition tips to cut through the confusion and enjoy your seafood meal. If you would like to expand your ethnic culinary repertoire, check out my recipe for Chinese-Style Steamed Strip bass

Nutrition Tips:

Choose a variety of fatty fish and focus on wild-caught species (ex. Pacific sockeye salmon) instead of farm-raised species if possible.
Choose steamed/baked seafood over fried/smoked seafood.
Choose seafood with a high omega-3 FA to omega-6 FA ratio, such as Pollock, Sea Bass, Cod, Caviar (roe), and King Crab.
Limit seafood with a high omega-6 FA to omega-3 FA ratio, such as Tilapia and Catfish.

Omega-6 fatty acids to Omega-3 fatty acids ratio?

Increasing omega-3s through fish or shellfish intake is preferable. The most beneficial omega-3s are EPA and DHA. Read more about the anti-inflammatory benefits of EPA and DHA on my Instagram post here The box of dreams .

Unlike omega-3s, consuming too much omega-6s can lead to inflammation, which increase risk of rheumatoid arthritis, blood clots, cancer, and Inflammatory bowel disease (IBD). It’s essential to maintain proper ratio of omega-6 to omega-3 in our diet. Studies found that a ratio of omega-6 fatty acids to omega-3 of 4:1 to 1:1 is considered healthy. Unfortunately, most of us are consuming a ration of >20:1 in modern diet.

Omega-6 fatty acids are loaded in vegetable oil (sunflower, safflower, corn, grape seed), peanut oil, salad dressing, margarine, fried food, and chips.

Not all fish are created equal. Farm-raised tilapia and catfish has a high ration of omega-6 to omega-3 (11:1) compared to the Wild-caught trout and salmon (1:1). Choose cold water fish such as Wild-caught trout, salmon, tuna, sardines for the benefits of EPA and DHA.

Avoid/limit imported fish/seafood as they may be contaminated or loaded with antibiotics that are banned in the US.

If you are pregnant or breastfeeding, a high quality, purified fish oil would be the safest source of EPA and DHA.

Leave a comment Resources - Uncategorized Anti-aging - Anti-Inflammatory - Omega 3 fatty acids - Seafood

Chinese-Style Steamed Strip Bass

February 25, 2016 Isabel

Yield: 2-4 servings
Ingredients:
1 Wild-caught Strip Bass or Sea bass, cleaned and scaled by fishmonger
2 inches ginger, julienned
2 sprigs of scallion, chopped
2 Tbsp white wine
2 tsp soy sauce
1 tsp coconut oil
1 tsp salt
Instruction:
1. Rinse and pat dry fish.
2. Make a few diagonal slashes on both sides of the fish.
3. Season both sides with salt and white wine.
4. Cover and Steam fish for 8-10 minutes.
5. Meanwhile, sauté ginger, scallion, soy sauce, and sesame oil over medium heat for two minutes.
6. Pour mixture over fish and serve.

Leave a comment Recipes Anti-Inflammatory - Omega 3 fatty acids - Seafood

Green Tea Noodle Bowl

February 7, 2016 Isabel

When you crave for something warm and light, noodle soup can be a quick meal option that’s satisfying, fresh, and grease-free. Making your own Noodle Bowl at home is surprisingly easy, all you need are 4 elements: soba noodle, broth base, veggies, and protein. Soba, AKA, Buckwheat Noodles are good source of fiber, manganese and contain high quality protein (6-9g per 2 oz serving). They are uniquely rich in the essential amino acid Lysine, which is lacking in many grains. Manganese and Lysine are involved in the creation of collagen and absorption of calcium, maintain bone health. Keep your noodle portion small (1-2 oz soba) and pair it with lean protein choices (tofu, tempeh, edamame, fish, shrimp, chicken) and steamed/sauté veggies of your choice.

Ingredients (serves 4):

6 oz soba noodles
2-inches ginger, grated
6 oz Tofu Cutlet, sliced
8 pieces of shrimp wonton, boiled
8 cups rainbow veggies, steamed
3/4 Tbsp Brown Rice Miso

Directions:

Boil a pot of water over high heat. Add ginger and 3/4 Tbsp of Miso.
Cook soba noodle with tofu cutlet for 5 minutes.
Top with steamed rainbow veggies.
Garnish with scallion or a dash of sesame seeds.
Smile and serve.

Nutrition Tips:

If you want to try flavor soba noodles like this one, check the ingredients to make sure it is made with real green tea matcha and not food colorings. Hime’s Green Tea Noodles are light and fragrant, and a sneaky way to add a dose of antioxidant into your pasta.
Try to consume at least 2 cups of veggies in each meal. Pick a rainbow selection (at least 4 colors) of seasonal vegetables and serve them on the side of the noodle bowl.
Soba pairs well with mushrooms. Check out my Stuffed Portobello Mushrooms with Eggs and Thyme

Nutrition Information:

1 Comment Recipes - Tofu - Vegetarian Anti-aging - Anti-Inflammatory - plant-based - Protein powder - Tofu - vegetables

Stuffed Portobello Mushrooms with Eggs and Thyme

February 7, 2016 Isabel

I will have Steak & Eggs… Oh I mean Mushrooms & Eggs for Brunch! Portobello Mushrooms are meaty and versatile, rich in fiber, selenium, copper and niacin. Adding mushrooms into your diet may prevent coronary heart disease and cancer. To make it a protein-packed breakfast, serve this side dish with this protein-rich Green Tea Noodle Bowl.

Ingredients:

1 clove garlic, minced
2 portobello mushrooms (large, not flat)
1 sprig of thyme, chopped
1 sprig of watercress, chopped
1 tsp balsamic vinegar
Lemon pepper to taste
Olive oil spray

Directions:

Preheat oven to 375 degrees F.
Clean mushrooms with a dry cloth. Remove stem and scrape gills out with a teaspoon.
Lightly spray both sides of the mushrooms with olive oil spray and placed on baking sheet.
Crack an egg onto each mushroom.
Divide the garlic, balsamic vinegar, thyme, watercress between the mushrooms.
Sprinkle with lemon pepper to taste.
Place mushrooms in the oven. Bake until the egg whites are set, about 20-25 minutes.
Smile and serve.

Nutrition Information:

1 Comment Recipes - Vegetarian Anti-Inflammatory - plant-based - vegetables

Healthy Cooking on Vacation- Cabin Cooking

June 30, 2015 Isabel

While I love to experience local foods and new restaurants, cooking at a Rustic Mountain Cabin Kitchen can be fun and easy. Keep dinner simple with a sautéed vegetarian entree, a few simple salads/fruits and root vegetables grilled over charcoal. If you don’t have access to a local garden/farm close to your cabin, simply buy fresh ingredients ahead of time and pack the perishables in an insulated cooler with extra ice packs.

Here are some of the dishes I made at my recent mountain cabin retreat.

High Protein Teriyaki Tofu Stir-Fry

Mixed Green Salad with Grilled Corn and Roasted Root Veggies

Strawberry Blue Cheese Salad with Homemade Croutons

Sesame Shrimp and Asparagus Stir-Fry

1 Comment Recipes - Resources Anti-Inflammatory - Asparagus - plant-based

Immune-Boosting Power Juice

May 8, 2015 Isabel

Ingredients

1 small nub Ginger Root
1 small nub Turmeric
1 tbsp Fresh Mint
2 medium cucumbers
3 orange/yellow bell peppers

💊If you are pregnant or have any medical condition, don’t forget to get your doctor’s approval before trying herbs and supplements as they may interfere with other medicines you are taking.

Preventing Chronic Disease with a freshly made organic juice in the morning. Experience with different in-season produce and keep a blend of vegetables and fruits at a 2 to 1 or 3 to 1 ratio. If you can tolerate a pungent taste, incorporating healing roots such as ginger and turmeric may boost your immunity.

According to Ayurvedic Medicine and Traditional Chinese Medicine (TCM), Ginger and Turmeric have been associated with digestive health and having anti-aging properties. Their powerful antioxidants can repair the free radicals our body produces, reduce cellular DNA and membrane damages that cause premature aging and chronic disease.

The Memorial Sloan-Kettering Cancer Center suggested that FRESH ginger and turmeric (Curcumin) may contain anti-cancer and anti-inflammatory properties, potentially suppressing cancer cells growth and inflammation. Other lab studies suggested that ginger may protect brain cells against Alzheimer’s disease, delay the aging process and strengthen memory. The anti-inflammatory agents in ginger and turmeric may be helpful in improving the symptoms of osteoarthritis and rheumatoid arthritis. Don’t forget to maintain an active lifestyle. Proper exercise can improve joint mobility and reduce inflammation.

Leave a comment Juice & Smoothie - Recipes Anti-aging - Anti-Inflammatory - Detox - Juice - Recipe