This is too cool to pass up.
Here is the link https://mars.nasa.gov/participate/send-your-name/mars2020/
This is too cool to pass up.
Here is the link https://mars.nasa.gov/participate/send-your-name/mars2020/
Thaw out berries in a covered glass container in fridge. Keeps for a few days.
Make a cup green tea with hot water. Steep for 3-4 minutes.
Put Oatmeal in a bowl. Add the hot green tea. The amount of tea you use will be determined by how thick you like your oatmeal.
Top with Berries.
Optional : Raw honey, Non Dairy Yogurt. You can use flavored oatmeal like cinnamon or apple, flax, etc
Add your tea bag to hot water. Wait 30 seconds. Pour that water out and add fresh hot water to bag. Steep for another 3 and half minutes.
When tea is steeped for more than 4 minutes total, the oxalates start to leach out. Oxalates are associated with renal stones.
Now I don’t have any proof of any of this. I learned this at a nutritional seminar years ago.
If anyone has the ability to test for caffeine or oxalates, let me know if the above formulas hold true.
Fact or Myth? “There is not enough protein in a vegan diet.”
Let’s analyze this comment by doing some calculations on a vegan/plant based diet.
To get a complete protein with all your essential amino acids when eating only a plant based diet, it is best you eat two of the three of the following food groups every day :
#2 Whole grains
The one nutrient that is impossible to get enough of is Vitamin B12. So you have to supplement with Methylcobalamin supplement. This is available at Costco!
How to calculate your daily Protein needs:
3. Once you know your ideal body weight, you will need to multiply it by the RDA (Recommended Daily Allowance) of protein per pound of ideal body weight. So for average adult that factor would be 0. 36.
The chart below gives you some estimations.
Back to our example. Ideal body weight 122 lbs X 0.36 = 44 gm of protein per day is the RDA. Using the weight of 134 lbs ->48 gm
4. Here is a chart of foods and the amount of protein that it contains.
Sample diet for our 5’4″ example person who needs 44gm pf protein per day.
As you can see a Vegan Diet supplies plenty of protein.
Our example person needed 44 gm of protein a day and the sample diet supplied 55-72 gm of protein per day.
Of course if you are a bigger person, you portion sizes would be larger and hence protein amounts increases accordingly. Plus for athletes, there are many varieties of protein powders and drinks to meet increase protein needs.
So there we have it. “There is not enough protein in a vegan diet.” IS A MYTH
I recently hosted a 12 person dinner party with the following Vegan Menu:
Appetizers– Tomato salsa, guacamole, organic blue corn chips, olives, crackers w vegan cream cheese topped with Seaweed Roe and Habanero salsa, grapes strawberries, popcorn, dark chocolate almonds
Main Dish – Homemade vegan burgers with these side dishes: Eggplant Moju, Pumpkin Curry and Kale-coconut Sambol
Dessert -Vegan Strawberry chocolate cake (Whole Foods) w coconut ice cream
So shocked to be subjected to these negative comments from some of the guests:
Wow. One person starts a negative comment and then others feel they have permission to join in. Herd mentality. Next thing you know everyone is making fun of people who eat a plant based diet. I felt like everyone was ganging up on me, the person who spent hours preparing a homemade meal. Rude. Is this what it is like in the school yard when a kid who is different gets bullied? Have people lost their sense of grace? Sense of appreciation? What was their intention? Lucky, I am grounded enough not to let this phase me.
I am not sure how these people were brought up, but I teach my kids this: Always be a great guest, no matter how much you disagree with something or someone. Find something positive to say. Be grateful that you were invited and thankful for friendship. Appreciate the work your host put into the dinner. Go out of your comfort zone and try something new and different. Practice giving positive compliments. If you don’t, you might not have another chance because likely you will not be invited back.
“Roe” from Ikea and so are the quality of these directions 😉
This blog is a step by step guide to hosting a successful 4 hour dinner party.
Some preliminaries to set your foundation for success:
As the host, make sure everyone is engaging in the activities or conversation.
Menu wise, I always avoid Dairy (with some exceptions ) and sugar (honey is OK). Try to keep local and seasonal and organic.
Sample Menu: Appetizers, Drinks, Main Meal, Desserts
Standard Appetizers: Purchase these 2-4 days before event or if you are really busy most groceries stores deliver.
Make sure you have lots of ice on hand.
Main Dish :
Stews can be made 2-3 days before and heated up on stove or microwave and kept warm in chafing dish. Slow cookers are also handy for stews. Good to do this so you can focus on your guests during party. On the day of party, if serving rice, use a rice cooker. Set this up the night before. You can set timer so it can be ready when dinner starts or kept warm until you are ready to serve it. Some pastas can be ready in 5-10minutes. I boil some water in electric kettle and some on stove. Then combined the 2. This saves time.
Having your party catered in another option or bring in a chef. But that really adds to the cost. I have not done well with potlucks. The flavors of dishes that people bring don’t always complement each other and some people can bring some very unhealthy foods eg. Deep fried foods, processed foods, meaning they buy them because they don’t cook to have time to cook.
Easy Vegan main dish: examples Baked Tofu Bowl , Spaghetti or Fusilli with garlic marinara sauce or capellini with olive oil, chopped garlic, olives, and fresh basil (pescatarian can add chopped anchovies). I have posted other dishes on my blog, plus more to come in future. You can even have as an activity, all your guess make their own food, like rolling sushi or spring rolls. It is rather a fun thing to do together.
Prepare 1-2 days before.
Teach the practice of Hara Hachi Bu
The Japanese phrase, Hara Hachi Bu, means eat until you are 80% full. Higher caloric intake and overeating is common in USA. The Okinawans have a custom of self-imposed calorie restriction and regularly consume only 1,800 to 1,900 calories a day. This is a few hundred calories less than what the average American consumes. This is likely a major contributor to Okinawans remarkable health and long life spans.
*Beets contain Nitrates, vitamins, minerals and antioxidants. It has heart, BP, cognitive and endurance benefits https://www.healthline.com/nutrition/are-nitrates-and-nitrites-harmful#section
Let me know if you have any questions in the comments below
Topped with Kim Chi and Asian Pickled Greens, Sweet Potatoes, Spinach
This recipe is for the Baked Tofu. The bowl is filled with Brown Rice, then topped with Seasoned Tommy’s Sweet Potatoes from Costco, Spinach, Pickled Veggies, Baked Tofu recipe is below. To keep it low carb, you can skip the rice and use a bed of your favorite lettuce.
Set Oven for 400 degrees.
One package of Organic Extra Firm Tofu (14oz). Do not buy the super extra firm because it is so hard, it does not absorb the marinate, hence lacks flavor.
Drain fluid off Tofu. While still in box, cut Tofu into 1/2 x 2 inch pieces.
Cut Tofu in the box
Place into a medium glass dish and pour in enough marinate to cover the tofu pieces. Examples of marinates are Teriyaki, Curry or Gyoza dipping sauce. Cover. Marinate at least 2 hours to over night in refrigerator.
Grease a baking sheet with coconut oil. Spread out the Tofu pieces evenly onto sheet.
Bake at @ 400 degrees 15mins x 2 -> At 15min mark, flip tofu over and continue to bake for another 15mins. Although I don’t bother with flipping. It seems to turn out ok. You could use a metal rack to have the underside bake. I prefer to use Pure Convection setting on my oven. You get crispier results. For my oven, if I am using convection, I lower the temp by 25 degrees and reduce time by 10%. You need to know your oven…bon appétit.
Let me know how yours turn out in the comments.
Unfortunately, most Americans are not getting enough Iodine. It is important to get the correct amount because it affects your thyroid function therefore your metabolism. Plus Iodine may help reduce the risk of our most frequent cancers: breast and prostate. (1)
Prior to 1920’s, around the Great Lakes, Appalachians and Northwest were known as the “goiter belt.” People had significant iodine deficient. 30-40% of the population had goiters as a result. (2) This decreased significantly when iodine was added to table salt.
Thereafter, Americans are getting most of their dietary iodine from table salt. 1/4 teaspoon of iodized table salt contains about 71 mcg iodine along with 575mg of sodium. We now tell people to reduce/avoid salt for health reasons.(4) Plus if your salt has been sitting around, the iodine added to your salt has an expiration date of 5 years from manufacturing date.
The amount of iodine you need each day depends on your age and health circumstance. Average Recommended Daily Allowance (RDA) amounts are listed below in micrograms (mcg). (3)
|Life Stage||Recommended Amount|
|Birth to 6 months||110 mcg|
|Infants 7-12 months||130 mcg|
|Children 1-8 years||90 mcg|
|Children 9-13 years||120 mcg|
|Teens 14-18 years||150 mcg|
|Pregnant teens and women||220 mcg|
|Breastfeeding teens and women||290 mcg|
Besides iodized table salt, other sources of Iodine in diet are: (mcg of iodine)(5)(6)(7)
Not getting enough Iodine can be related to cancer. But so can too much. The Japanese have less breast and prostate cancer than Americans. (8) A possible explanation is that they consume a lot foods originating from the ocean. They consume up 10-100 times more iodine in their diet than Americans. (9)(10) Now I am not saying we should eat that much. The upper limits of Iodine ingestion is maximum 1,100 mcg of iodine per day. (3)
When you consume too little or too much, it likely will cause thyroid dysfunction and poorer health outcomes. How your thyroid is going to react is not predictable. There have been some cases of thyroid cancer in Japanese who consume too much iodine. (11)
The upper limits for iodine by age and health circumstance are listed below. These levels do not apply to people who are taking iodine for medical reasons and or under the care of a doctor.
|Life Stage||Upper Limit|
|Birth to 12 months:||Not established|
|Children 1-3 years:||200 mcg|
|Children 4-8 years:||300 mcg|
|Children 9-13 years:||600 mcg|
|Teens 14-18 years:||900 mcg|
When consuming natural forms of iodine from diet, the amount consumed can’t be exact because nature is not exact. For example, Dulse flakes, a 3 gram (one tablespoon) serving equals 330% RDA, meaning a one teaspoon amount is all you should take per day. Hard to know how much exposure you get to heavy metals when eating things from the sea. Consuming it with cilantro and garlic may reduce the absorption of some of these heavy metals.
How your thyroid reacts to too much iodine is not predictable. Getting the Recommended Daily Amount is important.
(1) Pearce, E.N. (2015, Winter). Is Iodine Deficiency reemerging in the United States? Retrieved from https://journals.aace.com/doi/pdf/10.4158/EP14472.CO
(2) Meletis, C.D. and Zabriskie, N. (2007, Jun 29). Iodine, a Critically Overlooked Nutrient. Retrieved from https://www.liebertpub.com/doi/abs/10.1089/act.2007.13309?journalCode=act
(3) NIH, (2016, Feb 17). https://ods.od.nih.gov/factsheets/Iodine-Consumer/
(4) Leonard, J. (2018, Jul 30). Does pink Himalayan salt have any health benefits? Retrieved from https://www.medicalnewstoday.com/articles/315081.php
(5) Leung, A.M. and Braverman, L.E. (2013, Dec 17). Consequences of excess iodine. Retrieved from http:// https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976240/
(6)Diet Health, Inc. Retrieved from https://www.diet.com/g/iodine
(7)Food Standards. (2019). Retrieved from http://www.foodstandards.gov.au/consumer/nutrition/iodinefood/Pages/default.aspx
(8) Kargar, S. and Shiryazdi, S.M. et al. (2017). Urinary Iodine Concentrations in Cancer Patients. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5464505/
(9)Rappaport, J. (2017, Jan 13). Changes in Dietary Iodine Explains Increasing Incidence of Breast Cancer with Distant Involvement in Young Women. Retrieved from http://www.jcancer.org/v08p0174.htm
(10) Zava, T.T. and Zava, D.T. (2011, Oct 5). Assessment of Japanese iodine intake based on seaweed consumption in Japan: A literature-based analysis. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3204293/
(11) Michikawa, T. et al. (2012, May). Seaweed consumption and the risk of thyroid cancer in women: the Japan Public Health Center-based Prospective Study. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/22414981
American Thyroid Association. (2013, Jun 5). ATA Statement on the Potential Risks of Excess Iodine Ingestion and Exposure. Retrieved from https://www.thyroid.org/ata-statement-on-the-potential-risks-of-excess-iodine-ingestion-and-exposure/
One head of cauliflower cut into floret pieces, or buy ready cut
olive oil spray
salt and pepper
1/2 cup Trader Joe’s Vegan Spread and dressing
1 tsp minced garlic
Sriracha Sauce optional
Spray a baking sheet pan with olive oil. Put the florets in pan, spreading them out. Spray the Florets with olive oil.
Sprinkle with salt and pepper.
Bake at 425 deg x 25-30 mins. Until tips are golden brown. I use pure convention, adjusting the time and temperature accord to your oven.
Meanwhile to make the dipping sauce, mix the remaining ingredients in a bowl.
Serve while still warm. Use as appetizer or side dish.
Makes 6 servings
5 tbsp raw honey,
1/4 tsp salt.
One squeeze of lemon,
1/2 cup Cacao powder
14 oz soft Tofu- put into a food processor or blender
Coconut oil 2 tsp
Coconut milk 3-6 tbsp
Vanilla 1 -2 tsp
18 Raspberries and Fresh Mint leaves to decorate
Blend all the ingredients (except Raspberries and Mint) until smooth, divide up to fill 6 ramekins. Cool in refrigerator at least 30 mins or cover tightly store overnight.
Top w fresh berries and garnish w fresh mint before serving.