If you’re not on the miso bandwagon already, jump on! You might remember miso soup from your last trip to a Japanese restaurant. A bowl filled with dashi stock, silky tofu and seaweed is set in front of you. Inside that bowl floats a cloud of flavor, a fog of salty richness that disperses with a gentle stir of your chopsticks. That, my friends, is pure delicious and nutritious miso.

Oh, Okinawa!

Have you heard about how the residents of Okinawa island are the longest-living people in the world? Here are some facts about the Okinawans from About.com[1]. Okinawans have…

- more people over 100 years old per 100,000 population than anywhere else in the world

- the lowest death rates from cancer, heart disease and stroke (the top three killers in the US)

- the highest life expectancy for both males and females over 65

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Whole grains have been identified as one of the healthiest foods.

When people consult with me on what to eat for healthy weight loss, I tell them that one of the best health moves they can make is to replace refined food products with whole grains alternatives. Whole grains have been identified as one of the healthiest foods on the planet. Disassembled, whole grain is made up of bran, endosperm and germ. Unlike books, you can actually judge whole grain by its cover, as its outermost layer, bran,is rich in iron, riboflavin, magnesium, niacin, phosphorus, thiamine and zinc. When you eat white rice and white flour, the nutritious outer layer has been husked off and all you’re eating is endosperm. What a waste of goodness!

‘Ingrained’ In Your Diet

Eating bran cereal, white cereal, oats, whole wheat bread and whole-wheat flour is one of the most effective ways to lose weight because of the high fiber content. Fiber rich food requires prolonged digestion, which prevents frequent over-eating because you feel full. You’ve probably felt how short-lived fast food sustenance is; you could eat one junk food meal now, but in 2 hours you’d just be looking for more food again.

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Do Tortilla chips with flax seeds have any health benefits?

If you look around in your grocery store these days, you’ll see a wide range of products that tout the fact that they’re healthy because they are fortified with flax and/or flax seeds, such as tortilla chips, cereals, breads, baked goods, and more. The question is, does this really mean all of these products are healthier?

Flax in Two Forms

Let’s start by discussing the actual health benefits of flax. Flax is an excellent source of fiber and Omega 3 fats, a.k.a. “the healthy good-for-you-fat.” These fats actually help you lower your cholesterol, but like all food, should still be eaten in moderation and balance. According to the National Cancer Institute, flax also has potential cancer fighting properties, although further study is needed.

Flax and all of its nutritional benefits can be absorbed in the body in two ways. It can either be ground up or sprinkled into foods, or it can be used as flax seed oil. However, flax seed oil has a very delicate chemical nature. Because of this, it must remain refrigerated and lasts only approximately 90 days. This oil can be used as a topping on vegetables or added to salads and dressings. However, it cannot be cooked.

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They may not be in the Guinness Book of World Records, but these foods are deserving of accolades and recognition. Be sure to add these to your diet to give yourself a much needed nutrition boost.

Salmon is not only nutritious but delicious as well.

1. Salmon

Salmon is a great source of Omega fatty 3 acids.  This health booster is great at lowering “bad” LDL cholesterol while increasing “good” HDL cholesterol. Salmon is also a very versatile protein source and can be a good substitute for meat.

It is recommended that you consume 2 servings of salmon a week. Wild salmon is considered the healthiest, and can be sold canned or frozen too.

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It’s like giving an award speech only to find yourself in your underwear. It’s like realizing your home looks like a frat house after beer night and your mother in law just rang the doorbell. It’s like a tedious party in your pants where the guests just won’t leave. It’s uncomfortable, embarrassing and internally painful: welcome to the world of constipation.

Oh No!

Constipation is something most people go through once or twice a year. Older people can be more prone to this difficult condition as their bodies change. If this happens to you often, then you need to make drastic changes to your diet and exercise routine, as the main causes of constipation are dehydration, lack of fiber and a sedentary lifestyle.

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In my previous post on how to read food labels, I listed some ingredients to avoid which were bad for your health. Foremost on the list is white or refined sugar, and I’d like to explain why.

Do You Even Know What Refined Sugar Really Is?

Refined sugar is sometimes referred to as "White Death"

White sugar is crystallized sucrose made from beet or cane juice. Sounds safe right? Did you know that during the refinement process, all vitamins, minerals, protein, fiber and water are stripped away? What is left is this chemical product that has no nutritional value, and is a whopping 774 calories per cup. Amazingly, the typical American still consumes two to three pounds of white sugar every week.

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What is Tofu?

Tofu is a soft cheese-like food made by compressing curdled soymilk into blocks. It has a very mild taste, absorbing the flavor of anything it is paired with. Silken tofu is smooth and breaks easily like an egg custard Italian panna cotta, while firm tofu is springy and porous, and can substitute for meat in many dishes.

Powerful Food?

Tofu is power food!

Tofu is definitely a  power food because of its nutritional value.  Tofu is high in protein, iron, and several other minerals, while being low in cholesterol and other fats. Tofu also takes a short time to cook. As opposed to roasting meat for an hour or more, tofu can be quickly pan fried in a matter of minutes or even eaten raw in soups or desserts. With these facts in mind, it’s simple to see why many people opt for this power food instead of red meat streaked with fat.

Plus, on its owns, tofu has virtually no taste, but it easily absorbs any flavor you pair it with. It can take on any marinade, herb, spice, sauce, or anything else you cook it in, so it can be very diverse across many different types of cuisines.

What Are The Health Benefits of Tofu?

Tofu is a rich source of both high quality protein and B-vitamins, so it’s the natural substitute for meat in vegetarian recipes.  Tofu also contains a high amount of calcium, which originates from the coagulant in the curdling process.  This is when the soy proteins are precipitated with calcium, which is essential to the prevention of osteoporosis.

Like most other soy foods, tofu reduces heart disease by lowering the level of the “bad” LDL cholesterol, and as the result maintaining the level of “good” HDL cholesterol.

Tofu is also rich in isoflavones. Firm tofu contains about 35mg isoflavones per 100g. Isoflavones reduce the risk of osteoporosis,a disease associated with reduced bone density and increased bone fractures. Isoflavones also reduce the risk of breast prostate cancer, and inhibit menopausal symptoms like mood swings and hot flashes.

I’ve always been interested in foods that heal, and my blog would not be complete without mentioning the nutritional superstar, turmeric. I don’t think people use enough turmeric in their cooking, probably because it’s not a popular flavor in American food recipes.

What is Turmeric?

Fresh and Powdered Turmeric

A bright yellow spice, turmeric tastes like a peppery mixture of ginger and musky orange. You’ve probably tried it in egg salad and Indian curries, but it might surprise you to learn it’s also an ingredient in ballpark mustard. It also lends itself well to pickles, relish, chutneys, rice dishes, butter and cheese. Exotic and fragrant, turmeric is actually the powdered rhizome (root) of the plant Curcuma longa, a cousin of the ginger plant, and has been used in India for over 2500 years[1]. The yellow coloring substance present in turmeric, called curcumin, appears to be the major active component.

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Avocado is a good source of monounsaturated fats.

The misunderstood avocado is not a force of evil in the dieting world. Most people shy away from this fruit because it’s ‘so fattening,’ only seen next to a bowl ofnachos.. The fad diet books have warned us about its dual nature. “You can eat fruit, but shy away from the avocado or it will make you fat!”

Sure, the avocado is high in fat. It’s almost all fat. One avocado is about 360 calories and 30 grams of fat. However, it’s high in monounsaturated fat, and that kind of fat is good for your heart. –Plus, avocado’s health benefits include helping to control diabetes, fighting inflammation and protecting babies from birth defects.

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Got Milk!

Have you heard about the man who went to see his doctor? He said, “Doctor, Doctor I feel like a goat.” The doctor, surprised, said, “How long have you felt like that?” The man replied, “Since I was a kid.”

Jokes aside, I can imagine the average person on the street squirming at the thought of drinking milk that came from a goat. It’s a little unusual in the United States, yes, but goat milk packs so many benefits that I really must challenge you to try it. Chances are you’ve already tried some goat milk products. Goat milk is used in many fine foreign cheeses, such as Greek feta, the Italian Caprino, and a number of French Chèvres[2]. It also makes a popular moisturizer, thought to keep the skin elastic and smooth.

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