Quick Breakfast Taco

A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.

1 serving
Active Time: 15 minutes
Total Time: 15 minutes

Ingredients
2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters

Preparation
Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.
Nutrition
Per serving: 153 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 15 g carbohydrates; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 starch, 2 very lean meat

‘Saluyot pancit canton’, crab baked in salt

By Reggie Aspiras

Philippine Daily Inquirer

’TIS THE season to be jolly! Here are some of the funkiest holiday entertaining ideas I’ve stumbled upon, plus other treats that will surely make the holidays even more special.

Isabelle Dee turned 18 in Winter Wonderland.

Her mom Nellia, perhaps, feeling even more like a debutante than her daughter, worked wonders with the venue which she surrounded with ice sculptures.

The lighting was fantastic, a nice ice blue, lending a touch of softness to the white drapes that hung from everywhere.

The bar was filled with white day beds where the young ones and young once, all dressed in white, comfortably lounged.

Dancing heads

Have you ever had yourself videotaped grinding to the tune of “I Will Survive,” “Achy Breaky Heart” and “Lady Marmalade”?

If not, it’s time to call Confetti Effects and have them set up their dancing booth heads for the Christmas party.

See yourself garbed in leather or skimpy skirt and sexy top, with a 20-inch waistline to match.

If you’re a man, chances are, you’ve never seen yourself dressed as a cowboy, so rugged, so buffed.

All you must do is pick a song, sit on a stool, put on a green cape, while the booth operators synchronize your head movements with a video of a dancing body.

Then, voila! You have your own comical MTV disc to take home as souvenir. Freddie Martelino (tel. 0920-9005601) also has mini video stalls for those interested to put up a dancing head booth in the malls.

Club Fishbone was present to provide the music, cocktails and shooters – another attractive destination, I observed, for the teeners, who in their minds are now legally able to do as they please. Club Fishbone (Call Val Magallanes at 0917-8829011) makes hosting parties a whole lot easier.

Egg flan

For the debut, Representative Lorna Silverio brought egg flans she ordered from Eya Cabanos all the way from Ilocos Norte. They are real eggs drained off their content, filled with flan mixture and steamed. A novelty!

Cabanos also makes saluyot pancit canton noodles and the famous Ilocos garlic longganisa.

She sends them fresh from San Nicolas as you order (tel. 0918-5299085). The eggs make perfect Christmas tokens.

One of the most divine palatal experiences I have come across are Sokak (soft-shell crabs) Baked in Salt which I order from Tao Yuan Restaurant (tel. 0917-5308988, 5227010).

It is so delicious. The crab fat oozes from the inside. It is everything you want in a crab and more. Truly worth the trip.

I suggest you call to reserve. Though they have it every day, the demand for these export-quality crustaceans i high and the restaurant is always packed.

If they don’t have Sokak, go for their Hainanese Chicken Rice. For me, it is simply the best in the country. Try their fried lapu-lapu with mango, delectable, too.

My son loves the Yangchow fried rice at Super Bowl. However, it is not always practical to go to the restaurant whenever he craves for this delicious rice concoction. Can you provide me a recipe that would somehow taste near the Super Bowl version?

Gloria Say

Hello Gloria! I have asked chef Henry Cheung of the famed Good Earth Restaurant, and now of the newly opened Henry’s Place at the Forbes Town Center (tel. 3935915) to help you out.

Yang Chow Fried Rice

50 g chicken breast

50 g shrimp

10 g Chinese sausage

2 tbsp oil

1 pc egg

1½ c cooked, day old rice

2 tbsp chicken broth

2 tsp light soy sauce

White pepper, to taste

2 tsp spring onions, chopped

Mince the first three ingredients.

Scramble the eggs and set aside.

Saute the chicken, shrimp and sausage in oil.

Add eggs and scramble.

Add cold rice and mix well.

Add broth, soy, pepper, seasoning to taste.

Add spring onions.

Are you a controlled or clean-plate club eater?

Do you find yourself eating less while at work then ending your day by eating a day’s worth of calories like ice cream, bag of chips or chocolate bars? This has been a common problem of busy employees, housewives and students.

Here are tips that can help you prevent eating at night, which sabotages one’s weight loss progress.

Consider timing of your dinner and sleep.

After three to four hours, you can hear your stomach growling, which signals hunger. During the time you are awake, you continuously burn more calories as compared to when you’re asleep because the body system requires more calories.

If you sleep at around 10 p.m., have dinner at 7 p.m. However, if you are a late-night sleeper, delay dinner to 9 or 10 p.m. to prevent eating unhealthy snacks.

Eat every three to four hours, depending on your schedule and hunger pangs. If you follow an 8 a.m.-5 p.m. work schedule, have breakfast at 7:30 a.m. then eat lunch at 12 noon. You can have a 100-150 calories worth of mid-morning snack if you get hungry or if you are physically active. At 3 or 4 p.m., have a calorie-controlled snack to avoid overeating at night. Have dinner at 7 or 8 p.m. if you sleep at 10 or 11 p.m.

Sleep on time. This will break your late-night eating habit.

Set a moderate calorie-allowance for dinner.

I always advise my clients not to eat more than 500-600 calories at breakfast, lunch or dinner to avoid extra calories, feel empowered while trying to lose weight and practice self-control.

A 500-calorie meal is equivalent to a half cup of rice (100 calories); palm size of grilled chicken or fish without the skin (approximately 100-150 calories depending on add-ons); cup of fresh green salad with 1 tbsp low-fat dressing (approximately 100-150 calories); and fist-size fruit (approximately 50 to 80 calories). Calories will increase by 100-150 more calories if oil is used or pork and beef will replace seafood or poultry.

Have late-night snack only if you can control your eating portion.

Controlled eaters

According to Heather Bauer and Kathy Mathews, authors of the book “The Wall Street Diet,” only dieters who are classified as controlled eaters can eat occasional evening snacks worth 80 calories like a medium apple, sugar-free Jell-O, 2 slices of turkey, light yogurt or low-calorie popsicle. They stop eating when full, are satisfied with a handful of chips and have similar eating patterns on weekends and weekdays.

The other type is the clean plate-club eater. If you are classified in this category, you eat fast, always finish your plate, often tempted by sugar and carbohydrates, find it difficult to control eating at night and drink less water.

Have a fruit after dinner and drink lots of water instead of flavored drinks or sodas.

Plan your night.

Make drinking water available at your room.

Don’t keep snacks inside your house.

If you have the tendency to crave for food, ask support from your husband/wife after dinner to remind you of your goals.

Distract yourself from thinking about food by watching television shows not related to food, reading your favorite book or preparing your things and clothes for the next day.

By Mitch Felipe-Mendoza E-mail the author at mitchfelipe@gmail.com

DO-IT-YOURSELF Homemade bath bomb

ENJOY a relaxing, soothing, sensory bathing experience with scented bath bombs that you yourself can make. This easy activity can be enjoyed by you and your family. Have fun trying on fragrances. Peppermint is soothing and invigorating. Lavender is relaxing, while the sweet aroma of rose stimulates circulation. Choose your favored scented oil.

2 tbsp cornstarch

2 tbsp citric acid

½ c baking soda

3 tbsp oil

¼ tsp essential oil of your choice

5 drops of food coloring (optional, to add color to your bath bomb)

Mix all the dry ingredients together. Slowly add oils and food coloring, a little at a time until the right consistency –like a workable dough – is achieved.

If the mixture is too wet, add more baking soda. Use wax paper as a surface on which to mold the mixture into balls.

Allow the mixture to dry for about 5-6 hours.

If the balls you form are a bit delicate, set them using a wrap made of light fabric or a baking mold.

Use 1-2 balls in your bath.

by Anton Barreto/Marissa Lopa

8 Fat fighting foods

Want to lose weight as you chow down? Your wish is granted! Your supermarket is filled with foods that studies show have lipid-melting powers to help melt fat and keep you slim. Stock up on these fat-fighting super bites, and you'll be trimmer even as you indulge. Read on to discover the eight foods that deserve a permanent spot in your fridge—and in your diet!

Almonds These yummy nuts are high in alpha-linolenic acid, which can accelerate your metabolism of fats. In fact, dieters who ate 3 ounces of almonds daily slashed their weight and body-mass index by 18 percent, while those who skipped the nuts reduced both numbers less— just 11 percent—a study in theInternational Journal of Obesity revealed. Chomp almonds à la carte (limit yourself to 12 per serving to keep calories in check). I get a pack at Starbucks and nibble throughout my day. Go nuts!

Berries "These are nature's candy!" Turns out they're also your body's best friends. Strawberries, raspberries and other vitamin C–spiked fruit can supercharge your workout, helping you burn up to 30 percent more fat, research from Arizona State University at Mesa has found. If they're not in season, buy the little gems frozen in a bulk-sized bag so you'll always have them on hand to whip up a Berry Bliss Smoothie or Strawberry-Sunflower Pops, regardless of whether berries are in season.

Cinnamon Adding 1/4 teaspoon to your plate may prevent an insulin spike—an uptick that tells your body to store fat. Sprinkle it on your morning cereal or coffee or on your yogurt in the A.M.

Mustard It's heaven on a soft pretzel, but mustard may also be a weight loss wonder. Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Use it on sandwiches instead of mayo, or sprinkle turmeric on cauliflower pre-roasting to give it a kick. Try it on tuna salad.

Oranges This citrus fruit, which contains fat-blasting compounds known as flavones, deserves to be your main squeeze. Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes. Eat oranges sliced or swig fresh OJ (including pulp!) to get the best benefit from the fruit.

Soybeans Reason to toss a half cup on your salad? Soybeans are rich in choline, a compound that blocks the absorption of fat and breaks down fatty deposits. Oh, and they're addictively delish! But if breast cancer runs in your family, experts suggest you should talk to your doc before adding soy to your diet.

Sweet potatoes The colorful spuds' high-fiber content means they keep your insulin steadier than their white sisters, which means less fat packed on your hips, research finds. Top a small baked tater with lowfat cottage cheese for a tempting side dish, or whip up Miso Soup With Sweet Potato Dumplings.

Swiss cheese Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown, and Swiss has more calcium than many of its cheesy peers. Choose the reduced-fat variety, such as Sargento. Slip it into your sandwich, put it on top of high-fiber crackers or use it for a healthier grilled cheese. Yum!

For other tricks to eating your way to your healthy, happy weight, load up on these 20 slimming superfoods atSelf.com.

By Lucy Danziger, SELF Editor-in-Chief

Caring for your kidneys to avoid stone formation

Philippine Daily Inquirer

Do you have frequent severe cramps in the lower back? Are you always in pain when urinating? Is your urine cloudy or bloody? If you answered yes to any of these questions, you might have a kidney disorder.

Kidney disease is one of the top 10 causes of death in the Philippines, according to recent studies. Every year about 120 Filipinos in every 1 million develop kidney failure due to stone formation.

One of the most painful kidney disorders is kidney stone—when hard pebble-like lumps develop from crystals that separate from the urine within the urinary tract. Calcium combined with oxalate or phosphate is the most common kidney stone. Another type of stone is struvite, which is caused by urinary tract infection.

Furthermore, stones occur more frequently in men than in women. However, people with a family history of kidney stones are also likely to develop stones. Kidney stones can also be associated with external factors like diet and lifestyle. Foods high in protein, fats, phosphorus, and sodium usually disrupt the kidneys’ natural process of filtration.

Plenty of water, healthy diet

To prevent formation of kidney stones, have a healthy diet and drink plenty of water. Also, avoid salty and spicy food additives or flavor enhancers.

Kidney stones can now be easily treated with modern advancements in healthcare. The most common kidney stone removal procedure is through extracorporeal shock wave lithotripsy (ESWL). It uses shock waves to break kidney stones into small specks to make them easily move through the urinary tract and out from the body.

Instead of undergoing surgery, a noninvasive treatment is recommended by doctors like taking oral medications that can break down the formation of calcium and uric acid stones and lead to faster recovery.

You can consult a doctor about such preventive medicine.

If you have more than one kidney stone, especially if you have a family history of stones, you are more likely to have kidney stones again. But you can take steps to help prevent them:
Drink more fluids. Try to drink enough water to keep your urine clear, about 8 to 10 glasses of water per day. Slowly increase how much you drink, perhaps adding one more glass of water a day until you are drinking 8 to 10 glasses a day. This slow increase will give your body time to adjust to the extra fluids. You are drinking enough water when your urine is clear or light yellow. If it is dark yellow, you are not drinking enough fluids. If you have kidney, heart, or liver disease and have fluid restrictions, talk with your doctor before increasing how much you drink.
Change your diet. This may be helpful, but it depends on what is causing your kidney stones. Your doctor may do more tests before deciding whether changing your diet will help reduce your risk for developing another stone. The results of these tests may suggest that it could be helpful to do one or more of the following:
Increase how much fiber you eat. Fiber includes oat bran, beans, whole wheat breads, wheat cereals, cabbage, and carrots.
Eat less beef, pork, and poultry.
Eat a moderate or high amount of calcium-rich foods, such as dairy products. Getting your recommended amounts of calcium, combined with a diet low in sodium and protein, may decrease your risk of kidney stones.
Try not to drink grapefruit juice. Drinking grapefruit juice may increase your risk for developing kidney stones.
Avoid foods that are high in oxalate, such as dark green vegetables, nuts, and chocolate.
Try not to add salt when you cook or eat. Try removing the salt shaker from your table.

What to do when you get tired of gym workout

By Mitch Felipe
Philippine Daily Inquirer

IT IS important to find purpose or meaning in the exercise you do to make it a lifelong habit.

Running, for example, is a type of purpose-driven exercise since you can go 5 kilometers, 10 km and up to 42 km or even more. Do cross-training activities because they will bring progress to your performance, fitness level, weight and health condition.

Relate the benefits you can get from cardio machines to your situation.

Can you imagine yourself using an elliptical trainer or recumbent bike for 20 to 40 minutes every other day for the rest of your life? Some people might get bored with these machines especially if they can’t understand the essence of the workout. But it’s a different story for an athlete advised to incorporate a 20 to 30-minute elliptical machine in his weekly program for cross-training purposes, which will improve his sports performance.

As a runner, I can last a 5 to 7-km run on a treadmill once or twice a week because I am aware how it will maintain or improve my marathon goals. Otherwise, I might always find an excuse to discontinue treadmill runs especially during rainy days.

Why one quits

One of the reasons health club members quit is because they just follow an exercise program designed by a trainer without knowing its purpose. If you want to finish a 30-minute recumbent bike, understand how applicable it is to your current situation. Its benefits include getting stronger thighs for outdoor cycling or improved endurance for an adventure vacation trip which involves a lot of walking, cycling and climbing.

Focus on improving your fitness level and performance when joining classes.

Many group exercisers believe that exercise classes are the solution to excess weight.

If you want to make group classes a part of your lifelong exercise commitment, balance them. Indoor cycling will improve and challenge endurance and lower-body strength. Martial arts-inspired classes which include punches and kicks will improve balance, core control, coordination, and whole-body strength. Mind-body classes like yoga or Pilates will improve breathing, awareness, core strength, balance and flexibility, which are all important for injury-prevention and sports performance.

Have the right expectations when getting a trainer.

What you need is someone to influence and inspire you to change for the better, aside from getting a great strength-training session.

A trainer can help you stick to your exercise habit only if you are aware of your present goals. Look for a trainer who will motivate you to make progress even without his services, who is passionate about your improvement and ready to help as you face anticipated difficulties along the way like boredom, lapses, and burnout.

E-mail the author at mitchfelipe@gmail.com.

Workplace dont's

By Ed Biado

Do your co-workers hate you and you don’t know why? Or maybe they don’t hate you, but they talk about something that you do—something that is so regular for you that they somehow find repulsive. Maybe you’re guilty of doing one of these things:

Being on Facebook all day. Sure, you may have some downtime and Farmville is just too fun to resist. But you can’t have multiple status updates, sent app invites, and game level-up bragging notifications all day without your co-workers thinking you’ve been slacking off. They are your Facebook friends, remember? They’ll know that all you’ve been doing since lunch is harvesting your crops.

Surfing porn or do anything porn-ish. Some offices have firewalls that restrict certain Web sites. Others have security measures in place to detect and even take a shot of your screen when you visit inappropriate pages. Don’t be called by your superior for being a pervert. Please, keep it clean. Also, distasteful jokes, remarks, and actions of any kind may be reason for termination.

Being such a baby (part one). That means, don’t whine about every little thing. Your job may be tedious and difficult at times, but it isn’t enough reason to complain about it all day every day. Doing so only demoralizes the people around you and also irritates them. If complaints are all you can talk about over lunch, no one will sit with you.

Being such a baby (part two). Or kid-like, for that matter. Pettiness is not exactly against office policies, but it’s a way to turn your co-workers off. Don’t make a big fuss if someone borrowed your stapler and forgot to return it. Be adult and professional about it. If they act like a big baby about it, it’s their problem. You can take pride in taking the high road.

Being a bully or a clown. It’s all too juvenile to play pranks on or pass mocking and/or insulting remarks to co-workers. The office is a professional setting where the primary objective is to get things done. If it’s April Fool’s Day and your office encourages a harmless joke, that’s fine. But don’t pull one at an important conference with prospective clients.

Having an annoying ringtone. If you must, keep it on the low (really low, please). Irritating ringtones include your boyfriend’s voice saying, “Baby, pick up the phone,” or any tween-oriented song that’s overplayed on the radio. You’re not gonna get much respect from your co-workers like that. Setting your phone on vibrate in the office is the most professional thing to do.

Sucking up to the Man. It’s okay to have a healthy rapport with your co-workers and superiors. But being a suck-up doesn’t really help as most bosses know how that game is played. It’s actually quite damaging as other people in the office are only gonna respond to it with raised eyebrows.

Treating the office like it’s your bedroom. Blankets and pillows are not supposed to be in the office. If you have back problems and require extra support for your chair, it’s fine to have a small pillow. But spreading a sleeping bag on the floor during your lunch hour isn’t exactly recommended; neither giving yourself a mani-pedi nor squeezing pimples. And another thing, don’t walk around barefoot. If you can’t bear to wear your five inches for the entire eight hours, have a sensible two-inch substitute.

Blasting the stereo. If music is gonna help you concentrate, go ahead and play something. But do wear headphones. Other people may not appreciate your music. Worse, it may distract them and prevent them from doing anything productive.

Being the stereo. That means, don’t sing out loud, don’t hum out loud, don’t read e-mails out loud, and don’t practice speeches out loud. The long and short is, don’t do anything out loud. Again, it’s irritating to other people minding their own business. Another thing you shouldn’t do is start non-work-related conversations all the time. A little chitchat is fine to take the edge off. But if that becomes the reason that work isn’t getting done, then, Houston, we have a problem!

Mushrooms help prevent allergies

By Cory Quirino

Philippine Daily Inquirer

THE “BER” months have arrived and this means cooler temperatures and longer nights. During this time, your body begins to adjust to the changes. With every season, there’s a host of health challenges.

Allergies

Allergies come in many forms and symptoms and the causes are many such as MSG, food-coloring preservatives, eggs, chicken, seafood, peanuts, alcohol, chocolate, environmental chemicals, pollution, dust, mold and spores, pets and animal hairs. Not only people get allergies. Even animals do, would you believe? Your pet could be allergic to something if it keeps sneezing.

If you have an allergy, it is best to see your doctor. Ask about a blood test that will provide you with an accurate reading of your sensitivity to certain substances. The ImmunoCAP machine from Sweden can detect allergies and auto-immune diseases like lupus and rheumatoid arthritis within the day. It is available at Makati Medical Center, Asian Center, Medical Center and UP PGH. (For more info, call Trianon at 815-3239.)

A surefire preventive measure is to maintain a clean environment. Studies have shown that the greatest cause of allergies is unclean surroundings. Do you know that every day, your body is bombarded by fungus and microbes? Your best defense is to keep your immune system in good condition. Remove all the irritants inside your home.

One of the best ways to rid your residence of pests is the latest, state-of-the-art air and room cleaning system called Hyla NST, a portable heavy-duty cleaning machine. It is a 4-in-1 equipment – air purifier, vacuum cleaner, floor polisher and more importantly a bed, carpet, curtain and upholstery cleaner. It literally sucks out the dirt and dust mites. (Dust mites are one of the main causes of asthma, rhinitis and respiratory ailments.)

Air is drawn into the cleaner with a rotating separator that turns an amazing 25,000 rpm/second or 416 times a second. It successfully removes dust particles from the air and binds them to water inside the machine. The end result is pure cleanliness.

Annie Santos, a 54-year-old housewife, had been suffering from severe asthma for 10 years. Each time she’d have an attack, she would have to be rushed to the emergency room. Upon discovering the Hyla cleaning system, her bed has been cleansed of dust mites and she has since banned her pet dog from sleeping in her bedroom. Her trips to the emergency room have stopped. (Call Rotarian Gerry Gamez of Gammonco Trading Co. for a free demo, 092-28903367.)

According to Dr. Earth Mindell’s “Vitamin Bible for the 21st century,” a nutritional defense versus allergies includes vitamin B complex, 50 mg, twice a day; pantothenic acid, 500 mg, twice a day, Vitamin C, 1000 mg, once daily.

According to Japanese and Chinese traditions, reishi, shiitake, maitake, agaricus and cordyceps are also effective. This is surprisingly found in a 5-in-1 supplement called Multi Five. (Call World of Wellness, 332-3864/723-3878.)

Anti-allergy regimen

1. Wake up in the morning with happy thoughts and a smile on your face.

2. Drink one cup of lukewarm water with 1 tsp apple cider vinegar and 1/2 tsp honey.

3. Drink 2 full glasses lukewarm water. Drink water every 1 1/2 hours until bedtime.

4. Increase hydration through juicing (fresh is best).

5. Eat healthy.

Affirm today: “I am healthy and happy.”

Love and light!

Best fruit diets

By Harold Geronimo

I’m a self-proclaimed gym addict, but at the same time, I love eating fruits. While fruits supply the necessary nutrients for the body, a lot of my friends tell me that most fruits have high sugar content that is also considered unhealthy. So I consulted with Karen Fajardo, resident nutritionist and dietician of Fitness First SM Megamall, to know the real score about fruit diet and what are the fruits that may compliment our workout without having to worry about gaining some extra pounds when I consume them. She says it is important to consume three different kinds of fruits for 5 to 6 servings everyday to complete a daily balanced diet.

1. Apple

They say “an apple a day keeps the doctor away.” While this holds true, do you also know that it is the safest fruit to eat before or after every workout? An apple contains one of the lowest sugar levels and Glycemic Index (GI) among all fruits. Studies show that apples reduce blood cholesterol levels and control one’s appetite to crave for more food. Low GI level diet, on the other hand, slowly trickles glucose into your blood stream to keep your energy levels balanced so you will feel fuller longer between meals. It is also a rich source of dietary fiber that aids digestion and promote weight loss. Apples are also rich sources of phytochemicals that act as antioxidants. They are found to play some roles in inhibiting age-related problem and preventing wrinkles, giving you that young-looking skin to compliment a lean, toned body. It is advisable to eat one to two regular-sized apples daily.

2. Pear

Just like apples, pears are ideal for weight management. They contain fiber and water that easily fills up an empty stomach, thus controlling one’s appetite to crave for more food. It also prolongs physical endurance due to its low GI carb level. Its high fiber content also helps in the slow release of sugars into the body, thereby helping maintain a steady blood sugar level. Pears also contain anti-oxidant nutrients that help boost the body’s immune system. They also contain high level of boron which helps the body retain calcium for stronger bones. Studies also reveal that pears help relieve pains due to various inflammation problems. Eat at least one pear a day before workout.

3. Pineapple

When it comes to fiber content, pineapples have one of the highest among all other fruits. Fiber-rich fruits allow healthy digestion and help people lose weight easily. It compliments every workout routine as it also provides the adequate energy for the body to burn. Pineapples are also rich in phytochemicals that shield the body from free radicals that cause cancer. They also contain Vitamin C that helps boost the body’s immune system for diprevention. But it is always recommended to eat one serving of fresh pineapple than canned slices. It is also better to eat it in fruit form than juice to maintain its beneficial high fiber content. One serving is equivalent to one slice of a regular-sized pineapple.

4. Banana

I often see my gym mates eating bananas after working out. So I got curious about the banana diet. I found out that bananas are known to be energy-boosters. They replenish the amount of energy that has been used up by the body during heavy workout. It is also rich in potassium that regulates blood pressure. It is advisable to consume one to two bananas within 30 minutes to one hour after your workout. Take note, however, that eating bananas before workout may not be advisable. Instead of consuming energy-rich bananas, it is recommended to take protein-rich foods and complex carbohydrates such as rice and bread in preparation for your workout.

5. Orange

Don’t squeeze the orange too much as most of this fruit’s fibers may be diminished. Just like any other fruits, it is always best to consume oranges in their whole form instead of juice. But if you want to take it in liquid form, you should always include the pulps and never add sugar to sweeten the taste. The more natural it is, the better, so you get all the vitamins and minerals needed for your healthy body. Oranges are naturally low in sugar compared to watermelons and grapes, so you don’t have to worry about shooting up your blood sugar levels. Orange pulps are rich in fiber that is essential in weight loss and food digestion, perfect for those who are on strict diet. Oranges also have the highest Vitamin C content, making it the best immune booster to combat any form of sickness.

Ikura, an extremely nutritious food

Ikura is the roe (eggs) of the spawning Chum salmon. These large, red succulent eggs are pleasantly mild and perfectly firm in texture. Ikura is extremely nutritious food; in addition to being extremely high in vitamins A, D and E, it is also full of essential amino acids and Omega-3 fatty acids. It is processed and graded extensively with the aid of Japanese technical consultants, who are experts in assessing the quality of Ikura. The specific grade of the roe is dependant on a variety of variables including size, colour, and time of delivery of the fish themselves. The procurement of Ikura is directly based upon the Pacific Salmon fishery. The commercial salmon fishing fleet is strictly controlled on where, when and how they fish. It employs selective harvesting techniques which, in conjunction with close monitoring of run size and catches, allow for optimum escapement levels. This conservation-based fisheries management regime permits the controlled harvest of more abundant wild salmon stocks while protecting weaker ones as they rebuild. Additional scientific studies have provided other information on the benefits of Omega-3 oils for individuals with arthritis, psoriasis, ulcerative colitis, lupus erythematosus, asthma, and certain cancers. Research studies have consistently shown that Omega-3 fatty acids delay tumor appearance and decrease the growth, size, and number of tumors.

What's your martini?

by Ed Biado
The martini is one of the most widely-recognized cocktails in the world. In pop culture, it is a symbol of discriminating taste as many historical figures and fictional characters are known to prefer it to the point of making it their signature drink. And why wouldn’t one enjoy a martini? It’s crisp, clear, has an infusion of bright flavors and notes and it comes in over 40 variations (and counting). Here are the most popular kinds:
1. The classic standard martini is made with gin and dry vermouth in a four is to one ratio and is stirred with ice. After straining it in a chilled martini glass, it’s garnished with an olive or lemon peel. This produces a clear, colorless cocktail. The shaken version is slightly cloudy and the gin being “bruised,” producing a more bitter taste.
2. The vodka martini obviously substitutes gin for vodka. It is one of today’s most popular martini preparations and it’s almost assumed that when one orders a martini, it’s made with vodka.
3. The dirty martini puts the garnish to the forefront as it uses olive brine together with dry vermouth or omitting the latter altogether. The essence is further heightened by using three olives (instead of one) as garnish. A dusty martini, meanwhile, only adds a small amount of brine, simply to bring out a hint of the essence.
4. The Dirty Pickle substitutes olive brine in the dirty martini with pickle juice. This is garnished either with a mini gherkin or a dill spear.
5. The smoky martini is simply gin with a splash of Scotch, stirred and garnished with lemon peel. It is also called burnt martini.
6. The dry martini uses less dry vermouth than usual. Extra dry would mean even less. It’s virtually all gin with just a few drops of dry vermouth. The standard dry martini has different names, depending on the garnish—Okratini (pickled okra), Buckeye (black olive), Gibson (pickled onion), Gibsontini (onion-stuffed olive) and Spiceland (garlic-stuffed olive).
7. The Vesper is a James Bond invention. According to the pages of Casino Royale, it contains three measures of Gordon’s gin, one of vodka and half a measure of the French aperitif wine, Kina Lillet. It’s garnished with a slice of lemon peel and served in a champagne flute.
8. The Bronx is a fruity martini that was once ranked third in the world, in terms of popularity (after the standard martini and the Manhattan). This is a shaken cocktail that contains six parts gin, three parts sweet red vermouth, two parts dry vermouth and three parts orange juice.
9. The Kinopanorama martini is made with four parts London gin, two parts vodka and half a part each of Noilly Prat vermouth and Lillet Blanc. It’s shaken and garnished with a twist of lemon.
10. The Valencia martini uses Fino sherry instead of dry vermouth. Before pouring, orange peel is flamed in order for its oil to drop into and coat the martini glass. It’s garnished with an unburned orange peel. The vodka variant is called the Flame of Love martini.

Every second well spent

It's my off today from work and I'm starting to get excited to spend the rest of the day with wife. I started with a hot steaming coffee and checked for some emails. I always wonder why when you're taking your day-off from work, time passes so quick when you're just at home. Makes me a little uncomfortable so I always spend the rest of every minute okay. I'm also sometimes discouraged in doing this blogging thing, but my wife inspires me to continue. She's truly a wonderful person. I have to move my body because I don't have much exercise these past days. It's time to move my body. Take a 15 minute warm-up and ready to hit the roads. It's also nice to bring my ipod with me to energize me with my kind of music. Feels so good after a long jog around the village. People are also very aware of their health today as I noticed a lot of joggers and also some taking a brisk walk. I felt the breeze a feeling of Christmas season coming just around the corner. So relieved as I got home when my wife surprised me with her special fruit medley kind of a salad she bought from the market this morning so fresh. Not to mention I'm gonna add some calories again, guilty pleasures actually. Fresh apples, kiwi, pineapple, sweet mango, grapes, cantaloupe, watermelon, sweet corn, gelatins, and milk for calories? delicious anyway. I love fruits. How I wish that today's never gonna end.

Grilling, worldwide popular cooking method

Grilling is one of the most popular cooking methods worldwide. The ease and speed in which grilled food is cooked and the unique flavor that is infused into the food as a result of grilling are the primary reasons for its popularity. The concept of grilling is based on cooking food with a heat source positioned below the food. Depending on the type of grill used, the heat source often reaches a cooking temperature of 650ºF or higher; however, any temperature above 300°F is considered suitable as a grilling temperature.
A wide variety of equipment is used for grilling, ranging from the simple to the elaborate. An outdoor grill may be as straightforward as a homemade device in which a grate is placed over an open fire or it may be as sophisticated as a commercially produced charcoal or gas unit, providing inventive methods for controlling heat and maintaining uniformity in cooking. Electric and gas models, designed specifically for indoor use, allow food to be grilled within the home when outdoor grilling is not possible.

Grills Designed for Outdoor Use


Open Fire Grills


Grills using an open fire as a fuel source have been used for centuries. An often used device for this type of grilling is a ring constructed of metal or heavy masonry that is used to contain a small fire, which is usually fueled with wood or charcoal. Commercially produced metal pots and kettles, designed specifically for wood burning, are also used. Of course, a true open fire of the campfire variety can be used for grilling if there is a means available for supporting the grilling grate above the fire.


When cooking food using an open fire grill, the fire is usually allowed to burn down somewhat so that the flames are smaller and the embers are glowing. This stage of the fire produces a more uniform, radiant heat. A roaring fire with leaping flames would quickly burn the outer portion of the food being grilled before the interior portion of the food has reached the proper doneness.
Once the fire has reached the correct stage, a metal grate is placed onto the fire ring or kettle, which supports the grate above the level of the fire. The food is cooked directly on the grate. As the food cooks, it can be transferred from one area of the grate to another where the temperature may be lower or higher depending on the level of heat required for proper cooking; however, it is often difficult to regulate the cooking temperature unless there is a method for raising and lowering the grate.

Charcoal grills

Grills that are designed for use with charcoal are available in a wide range of styles and sizes. Some charcoal grills are very basic, consisting of a small cast iron container with a grate placed on top. Charcoal is placed in the metal container, which may be round, square, or oblong, and the food is cooked on the grate above. This small type of charcoal grill is known as a hibachi; a traditional Japanese grill used throughout Asia, which is popular in the United States as well.
Other types of charcoal grills may be elaborately constructed and come with a variety of features. Among the more sophisticated designs, the most popular models are kettle grills with large, domed covers. There are vents on the top and the bottom for the regulation of oxygen intake in order to vary the cooking temperature. Some models have built-in ash containers, attached work surfaces, and storage units for utensils. Charcoal grills attached to rolling carts are quite common for ease in maneuverability.
One type of charcoal grill that is becoming very popular is the type that includes a small tank of gas, which is a smaller version of the propane tank used as the primary fuel source for a gas grill. On the charcoal grill, the small propane tank is used as a fuel source to ignite the charcoal. When the charcoal is lit, the gas supply is switched off. This system provides an easy, efficient means for igniting the charcoal.


Gas Grills

Grills fueled by propane gas are an extremely popular variety of outdoor grill. Like charcoal grills, they are available in a wide variety of styles, sizes, and price ranges. The convenience that gas grills provide is perhaps the primary reason for their popularity. They provide an excellent grilled flavor to food especially when used in conjunction with wood chips and wooden grilling planks that are designed to impart added flavor to the food during the grilling process.
It is often much easier to control the cooking temperature with a gas grill than other types of grills. Most models have multiple heat settings for the burners and many models feature built in temperature gauges to determine precisely the cooking temperature required for a particular type of food. Multiple burners, which are common feature on most gas grills, also allow the temperature to be controlled quite accurately. This is especially important when several foods are grilled simultaneously and each requires a different temperature setting for proper grilling.
Most types of gas grills feature automatic ignition for every burner. The similarity between the burners of an outdoor gas grill and an indoor gas range, allows the outdoor gas grill to be used in the same manner as a gas range when food is cooked on the grill with pots and pans rather than being placed directly onto the grate of the grilling unit. Depending on the manufacturer and the price of the unit, some gas grills may include warming trays, special smoker boxes to add a wood-smoked flavor to food, attached work surfaces that may be folded down when not in use, and electric rotisserie units for the terrific flavor provided by rotisserie grilling.


Grills Designed for Indoor Use

Indoor Fireplace Grills
Indoor grilling on a grate placed over the open fire of a wood burning fireplace has been a popular grilling method for hundreds of years. Because of the popularity of modern indoor grills, such as grills built into kitchen ranges and electric countertop grills, fireplace grills are seldom used today except by people who must use a fireplace as their primary source for cooking and heating and by folks who find traditional cooking methods to be a fun change of pace.
There are several types of grates that are manufactured specifically for fireplace grilling. One of the most popular is the Tuscan grill, which features a heavy metal grate and sturdy legs that allow the grill to be placed over the wood or charcoal in the fireplace. As the name implies, The Tuscan grill is Italian in origin and is still a popular item found in homes in Italy, especially in the Tuscany region.


Grills Built into Indoor Ranges

Many of the manufacturers of gas kitchen ranges offer models that include a built-in grill or feature a built-in grill as an option. They provide a more pronounced grilled flavor than most electric countertop grills. Most built-in grills are used in conjunction with some type of venting system to draw excess smoke and cooking fumes from the kitchen. Like indoor electric countertop grills, built-in grills are convenient to use and are a good substitute when grilling cannot be performed outdoors.


Electric Countertop Grills

Portable electric countertop grills are the most popular type of indoor grill. The grills are produced by numerous manufacturers and are available in a range of sizes and styles. Countertop grill units provide a grilled or broiled flavor to a variety of foods, although perhaps not as pronounced a flavor as an outdoor grill provides. They are designed to be "smokeless" in order to be safe for indoor use. Portable indoor electric grills are convenient to use and are easy to clean. Most models are inexpensively priced.
Some countertop grills feature a grill rack constructed with a heavy molded nonstick material. An electric heating unit is located directly beneath the grill rack. A drip well is positioned at the front of the unit to collect any melted fat or grease that escapes from food as it cooks. Some countertop grills (such as the model pictured) have a grilling lid that can be closed during cooking to provide two-sided grilling.
Simpler models of countertop grills feature a traditional style, lightweight metal grilling grate that is positioned several inches above an electric heating unit, similar to the distance between the grate and the heat source of an outdoor grill. This type of unit usually does not include a lid to cover the food during grilling and the drip pan, or well, is located below the grilling grate rather than at the front.
Source: grillingtips.com