The Super Seed You Should be Adding to Your Diet

Author: Eugene Sung

In Christopher McDougall’s book, Born to Run, the author briefly discusses an energy drink that the Tarahumara Indians consume before they embark on their ultra-long runs. For those who have not read the book, the Tarahumara Indians are known for being able to run up to 200 miles in one session…..in sandals. You may think that this mystical energy drink is loaded with taurine or Panax ginseng (e.g. Red Bull or Monster); however, the main ingredient is a tiny seed that became famous in the states for another reason.

 

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No, the Tarahumara Indians did not eat Chia pets. Instead, they made an energy drink using chia seeds, called iskiate. Chia seeds are a good source of protein, fiber, omega-3 fats, manganese and phosphorus (good for your bones and teeth). They also have a very low glycemic index and may help stabilize blood sugar levels (when chia seeds are soaked in liquid, they develop a gelatinous coating that helps prevent spikes in blood sugar).

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Chia seeds can easily be added to your diet. Try sprinkling the dry seeds onto Greek yogurt, in your cereal or in your salad. Some of my favorite chia seed recipes are:

Mexican Chocolate Chia Seed Pudding:

1/3 c. chia seeds
1 c. non-dairy milk
2 Tbsp. cacao or cocoa powder
1 Tbsp. raw honey or maple syrup
1 tsp. ground cinnamon
pinch of cayenne (optional)
-Combine all ingredients in a medium bowl. Cover and refrigerate overnight for at least 8 hours. Transfer mixture to blender and blend until completely smooth. If pudding is warm from blending, return to refrigerator until chilled.

Chia Breakfast Eggs:

1 egg
1 Tbsp of chia seeds (preferably white seeds)
half a small onion
handful of baby spinach
about 2 teaspoons of milk
-Whisk the egg and milk and soak the chia seeds in the mixture for 15 minutes. Chop the onion finely and gently fry in a non stick frypan with a little butter or oil until soft and slightly brown. Add the egg/chia seed/ milk mixture to the pan and stir until set. Add the baby spinach leaves and stir the mixture until leaves are slightly wilted. Season to taste, (great with a little sea salt and ground black pepper).

Chia Seed Smoothie Bowl:

1 1/4 c. almond milk (or milk of choice)
1 scoop chocolate protein powder
1 c. frozen strawberries
1/2 frozen banana
1 tbsp. cocoa powder
1 tbsp. chia seeds (plus more for garnish)
1 large handful fresh spinach
-Pour almond milk into blender and top with remaining ingredients. Blend on high until smooth, thick texture is achieved. Pour into a bowl, garnish with chia seeds and enjoy.

And of course, the famous iskiate:

about 10 oz of water
1 Tbsp dry chia seeds
a few teaspoons lemon or lime juice
honey or agave nectar, to taste (optional)
-Stir the chia seeds into the water; let them sit for about five minutes. Stir again, and let sit for as long as you like. The more it sits, the more gel-like the seeds and water become. Add citrus juice and sweetener to taste.

 

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<a href=”http://kairosclinic.net/2013/06/21/the-super-seed-you-should-be-adding-to-your-diet/”>Source</a>

<em>Post reprinted with permission from the author. </em>

About the author: Eugene Sung is a chiropractic physican based in Los Angeles. His specialties are evidence-based protocols for musculoskeletal injuries and nutrition therapy. He can be reached <a href=”http://kairosclinic.wordpress.com”>here</a>.

Dynamic Duos: Powerful Food Combinations for Your Health

Author: Eugene Sung

Mario and Luigi. Batman and Robin. Calvin and Hobbes. Hall and Oates. Sometimes two is better than one. Nutrition can work the same way as food scientists have been touting the benefits of food synergy (when components within or between foods work together in the body for maximum health benefits). Try these simple combinations to maximize your nutrition potential.

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Onions + Black Grapes: Onions contain quercitin, a powerful anti-oxidant, which has been shown to provide cardiovascular protection and relieve allergy symptoms. Catechin, an anti-oxidant found in grapes, may help prevent cardiovascular disease, cancer, and neurological disorders. Combining these two can be a powerhouse for your cardiovascular system by inhibiting blood clots and boosting overall heart health.

Oatmeal + Blueberries: Whole grains, such as oatmeal, contain phytochemicals that can combat inflammation and disease. They also contain avenanthramides, which can help reduce the risk of cardiovascular disease by preventing free radicals from damaging LDL cholesterol (oxidized LDL is more likely to encourage plaque buildup in the arteries). Opt for coarse or steel-cut oats over instant varieties.

Blueberries have long been praised as a cancer fighter because of their concentrations of ellagic acid. They also are a good source of fiber, vitamin C and K and manganese. A study published in the The Journal of Nutrition showed that the amount of time LDL was protected from oxidation increased from 137 to 216 minutes when vitamin C was added to oat phytochemicals.

Fish + Garlic: Fish is a good source of omega-3 fats and selenium, low in saturated fat and high in protein. Omega-3 fatty acids help lower blood pressure, heart rate, and triglycerides; improve blood-vessel function; and reduce inflammation. Remember, avoid farmed fish and opt for wild caught fish.

Garlic has been shown to be a cancer fighter (a study from the National Cancer Institute found that eating approximately 2 teaspoons or more of garlic was associated with a statistically significant lower risk of prostate cancer for the participants in the study), a detoxifier and it may lower cholesterol.

Researchers at the University of Guelph tested the effects of garlic and fish oil supplements, taken alone and together, on men with moderately high blood cholesterol. The combination lowered total cholesterol, LDL cholesterol, and triglycerides.

Salad Greens + Almonds/Avocados: The plant pigments found in brightly colored vegetables can reduce the risk of heart disease, cataracts, and cancer. However, they need to be eaten with a small amount of absorption-boosting monounsaturated fat, which can be found in almonds or avocados.

An Ohio State University study measured how well phytochemicals from a mixed green salad were absorbed when eaten with or without 3.5 tbsp of avocado. The avocado’s fatty acids helped subjects absorb 8.3 times more alpha-carotene, 13.6 times more beta-carotene, and 4.3 times more lutein than those who ate their salads plain.

Green Tea + Lemon: Green tea contains catechins, which has been associated with lower incidences of cancer and cardiovascular disease. However, catechin breaks down quickly in a non-acidic environment and roughly 20% of catechin is available for absorption after digestion. A study published in Molecular Nutrition and Food Research found that adding lemon juice to tea increases the level of antioxidant utilization in the body more than 5 times.

<a href=”http://kairosclinic.net/2013/06/11/dynamic-duos-powerful-food-combinations-for-your-health/”>Source</a>

<em>Post reprinted with permission from the author. </em>

About the author: Eugene Sung is a chiropractic physican based in Los Angeles. His specialties are evidence-based protocols for musculoskeletal injuries and nutrition therapy. He can be reached <a href=”http://kairosclinic.wordpress.com”>here</a>.

Audrey’s Days of Summer | Summer Hotspots of Dallas

With America is still stuck in one of the biggest recessions since The Great Depression, days and nights of eating out have been hard to come by. We get it, so we pulled out some of the hottest restaurants and bars out of our little black book that has some of the happiest of happy hours around. Whether the hotspot is a chill bar to hang out with your friends or it’s an upscale restaurant to lure in a love interest, we got your back!

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Audrey’s Days of Summer | Summer Hotspots of New York

With America still stuck in one of the biggest recession since The Great Depression, days and nights of eating out have been hard to come by. We get it, so we pulled out some of the hottest restaurants and bars out of our little black book that has some of the happiest of happy hours around. Whether the hotspot is a chill bar to hang out with your friends or it’s an upscale restaurant to lure in a love interest, we got your back.

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Audrey’s Days of Summer | Summer Hotspots of San Francisco

Courtesy of Sustainable Sushi

With America still stuck in one of the biggest recession since The Great Depression, days and nights of eating out have been hard to come by. We get it, so we pulled out some of the hottest restaurants and bars out of our little black book that has some of the happiest of happy hours around. Whether the hotspot is a chill bar to hang out with your friends or it’s an upscale restaurant to lure in a love interest, we got your back.

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Audrey’s Days of Summer | Liang Ban Tofu with Video Tutorial

Photo courtesy of hungerhunger.blogspot.com.

Here’s another great summer dish from my Nai Nai’s kitchen. This dish is cool and refreshing, and is perfect for those hot days when you don’t want to warm up the house with cooking heat. “Liang” means cool and “ban” means toss, and that describes this dish perfectly because the preparation is all cutting and assembling—easy and simple. This recipe uses a couple ingredients only found in Chinese super markets. Zha cai are pickled vegetables that add a great crunch to the dish. Century eggs are preserved duck eggs that look really funky, but taste great. This dish is a wonderful combination of flavors and textures and is also extremely healthy. The tofu and duck eggs make this dish almost entirely protein and will keep you going during the summer. Enjoy!

 

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Celebrating APAHM: Chef James Syhabout Cooks Up Thai Fare at Macy’s Union Square

Butchering the chicken. (credit: Karen Datangel)

Culinary delights are sure things to be celebrated during Asian Pacific-American Heritage Month, and Bay Area foodies rejoiced at the opportunity to learn more about the art of Asian cooking (And satisfy their tastebuds too!) from a local celebrity chef.

As part of Macy’s series of Asian Pacific-American Heritage Month events, the Union Square store in San Francisco welcomed Michelin Star chef James Syhabout to the Cellar Kitchen on May 5th for a cooking demonstration and tasting. A Thailand native who grew up in Oakland, CA, he is the chef and owner of Commis Restaurant and proprietor of Hawker Fare Restaurant, which are also both located in Oakland. Hawker Fare is a Southeast Asian street food joint that Syhabout brought a piece of to his audience, by cooking one of their signature dishes Khao Mun Gai, or Thai-style chicken and rice.

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Pistahan Highlights Food, Boxing, Art, and More in Celebration of Filipino Culture

The Saturday afternoon parade was a grand moving showcase of Filipino customs and culture along with community (All photos by Karen Datangel).

Last weekend in San Francisco was a busy one with Outside Lands, baseball, and preseason football going on, but there was one other big event that brought more hustle and bustle to the city: The 19th Annual Pistahan Parade and Festival at Yerba Buena Gardens was also the only event where you could hear good music and watch a live sport at the same time, plus find the rare entertainment in watching people eat ice cream and duck eggs. Pistahan—which ran for two days on August 11th and 12th—is the largest street celebration of Filipino culture in San Francisco, and this year’s event broke some new ground as well as kept up with beloved traditions.

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Savoring the Night at Plate by Plate San Francisco 2012

A balcony view of the crowd at the 3rd Annual Plate by Plate Tasting Benefit for Project by Project San Francisco. The event took place at the Bently Reserve and marked the 15th anniversary for Project by Project nationally (photo: Nicole Abalde).

Back in July, Audrey told you all about Plate by Plate in Los Angeles and in August, we previewed the annual tasting benefit in San Francisco. The time has come and passed, and this year’s event by the Bay fulfilled its promise of bringing together a terrific crowd to enjoy the company of each other, support the community, and of course, devour plenty of delicious tiny dishes!

The 3rd Annual Plate by Plate Tasting Benefit organized by the San Francisco chapter of Project by Project took place on September 22 at the spacious and gorgeous Bently Reserve near the Embarcadero Center. The evening attracted some hundred of finely dressed attendees to socialize and enjoy three rooms of food samples, desserts, and liquor. Actual RafiqRedstickman, Speakeasy Ray, and Big Sloppy of The Ambient Mafia provided the sounds for the event, and a silent auction for some fun items was also in place.

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Entertaining | Dina Yuen

When entrepreneur Dina Yuenisn’t cooking a scrumptious, home-style meal, working on her
historical fiction novel, The Shanghai Legacy, or traveling for inspiration, she’s building up
AsianFusion, a multimedia website and company focused on celebrating Asian cultures and
traditions via food, art, music and more. Yuen’s latest venture is her debut cookbook, Indonesian
Cooking, featuring beautiful photos and original family recipes that simplify flavorful, authentic
cooking. Currently based in San Francisco, the Chinese-Russian American’s journey with food
began as a 5-year-old in Indonesia, where cooking was her family’s primary love language.
She eventually became the youngest student to graduate from Indonesia’s foremost culinary
academy at the age of 12.

ISSUE: Spring 2012
DEPT: Entertaining
STORY: Courtney Hong

Audrey Magazine: If you could cook for anyone in the world, who would you choose and what
would you cook?
Dina Yuen: Easily, my father. I cook for him whenever we’re in the same city, but I never feel it’s
enough. Being a huge foodie, he’s very flexible with his palate. I want him to enjoy great flavors
but maintain his good health so I’m very conscious about creating dishes that incorporate or-
ganic and fresh ingredients and have explosive flavors, but little fat. One of his favorite meals is Roasted Salmon with Tamarind Glaze, Garlic Stir-fried Spinach and Garlic Mashed Potatoes(using broth and olive oil instead of cream and butter). I also ply him with antioxidant rich fruits such as dragon fruit and pomegranates for dessert.

AM:Of your many professions (she’s an industrial engineer and classical musician by training),
which is your favorite?
DY:I come from a long history of entrepreneurs on both sides of my family. As young as in second grade, I started my first business in school, selling pretty stickers at a premium price. And writing is an outlet that helped maintain my faith and sanity during intense travels and the dramatic turbulence every entrepreneur endures at some point in life.

AM:How are you a strong proponent of women’s and children’s rights?
DY:One of my ultimate goals with Asian Fusion is to create meaningful dialogue and solutions
among Asian people globally regarding the diminishing love and respect for our heritage and
traditions. Consequently, I hope that a positive cultural shift across Asia will help to dramatically reduce the number of children in prostitution and increase the self-value of Asian women.