The Truth About Restaurant Food‏ & Eating Out Tips


AMA’s STEP UP Youth 2015

Eating out can be a fun and social activity thing to do. But of course, it is not always healthy and cheap to eat out. Be aware that restaurant food can be just as unhealthy as fast food. Here are some reasons why:

  • Dishes can contain up to the same or more amount of salt, fat, and calories like fast food. Think about the total intake that comes from the appetizers, main dish, and side dishes.
  • Sometimes, it’s best to skip out on appetizers. Often time, people can’t finish their main course because they’re already full from the appetizers.
  • Are the food cleaner? This can vary from restaurants to restaurants. If you’re interested where the restaurants you eat at source their foods from, you can always ask the owner or do your own research.
  • Try not to order anything to drink besides water. Water is your body’s best friend and is an essential part of your diet. It’s free and keeps you hydrated.
  • Big plates equals big servings. Psychologically, when you have a big plate you feel like you need to fill it up with food. It relates to the old saying “your eyes can eat more than your stomach”. So it’s wise to portion your food and not over eat.

10 Things You Need to Know About the Asian Diet


The main focus of the Asian diet is to create wellness. This I believe is the best medicine. By practicing these diet habits you will see improvement in your overall health. We all know:

“Health is not simply the absence of sickness.” — Hannah Green

This top 10 list serves up healthier habits, better nutrition and enhanced immune function. This top 10 list has been perfected and practiced for centuries.

To paraphrase Sun Simiao, the great Chinese physician in the sixth century, one wastes the skill of a great physician if one does not first consider the food he or she are eating. This is still true today. Consider also when you eat and how you eat as you read these 10 Asian diet habits.

#1. Limit Drinks, Especially Cold Drinks With Meals

Americans have a bad habit of drinking a cold glass of water or soda with meals. Changing this habit alone will create better digestion of food. Limit fluid intake with your meals and you will stop diluting your digestive enzymes which are so important for proper digestion. Green tea or other hot teas before a meal supports enzymatic activity and helps enhance your digestive abilities. It’s best to add liquids 30 minutes before or after meals, not during.

#2. Have Soup Often

Soup is a nutrient dense food and fills you up quickly. You don’t need much, just a half cup is beneficial. Most Asian soups are made with bones and/or combinations of vegetables so you’re getting lots of vitamins and minerals even with a small portion. Whether it is bone broth soup, vegetable or miso, soups are rich in vitamins and minerals and easily absorbed. Secondly, but equally important is that the warm temperature of soup (like tea) can improve the entire digestive process.

#3. Eat a 3:1 Ratio Vegetables to Meat

3:1 means three times the amount of vegetables to the amount of meat. The meat and potato American diet does not make much room for vegetables on the plate. In fact, the favorite American vegetable, potatoes, (i.e., French fries) should be replaced with sweet potatoes if you absolutely can’t live without that starch. Better still, consider vegetables with bitter flavors. Give radishes, radicchio and bitter melon a spot on your plate.

#4. Small Plates and Chopsticks

Small serving bowls and small plates are a great way to eat smaller portions. I love to mix up attractive small plates and bowls in different shapes and sizes. Not only is it aesthetically pleasing to eat from these but it helps you eat smaller portions. Chopsticks are an easy way to avoid the shovel techniques of eating. For the average American inexperienced chopstick user, they are guaranteed to slow down your rate of consumption and give your stomach time to send the message to your brain that you’re full and it’s time to stop eating.

#5. Rice Combining

Rice combinations like black, brown, red, or even purple rice are nutritionally denser than white or brown alone. (The best is unpolished/less processed rice, because it is rich in B vitamins.) Rice is eaten to supplement the meal in Asia, not a main course. Rice has always been a popular carbohydrate, cheap to grow and easy to transport and store. But as a carbohydrate it is converted into sugar during the digestive process. This means it can cause a dramatic effect in our glycemic index. This is good for fast energy, but bad if you want to avoid blood sugar fluctuations and bad for those who are diabetic or pre-diabetic. Rice combinations are less starchy therefore less sugar conversion and lower in calories.

#6. Not Every Night Is Dessert Night

My kids will tell you from the time they were very little if they asked about dessert, my standard answer was “tonight is not dessert night.” Admittedly, this didn’t work so well past the age of 7, but it’s still a great rule of thumb. If you must have dessert make it fruit. Fruit is nutritious and delicious and a common Asian dessert. Cut and serve it up in a fun and interesting way to make it that much more exciting. Sugary cakes, cookies and ice cream can be for special celebrations only.

#7. Seafood — See Food Differently

No need to repeat what we already know. Research supports this common Asian diet practice of eating fish daily. We’ve heard all about the healthy oils from fish. Fish has always been part of man’s diet nearly everywhere in the world, not just Asia. But the Asian culture has kept this part of their heritage alive better than most.

#8. Asian Snacks are Healthier

Take a look at what Asians eat for snacks and compare it with the American chips and cookies and you’ll understand part of the reason Americans are so overweight and Asians are not. Choose seaweed snacks, nuts, dried fruit and seeds. I love pumpkin and sunflower seeds. All are easy to find in nearly every market. These healthy snacks are packed full of micro-nutrients, vitamins and minerals and the choices are limitless. One caveat, do watch out for the salt content of nuts. Raw is preferred but admittedly not as tasty as salted. If you really want the salt, try “lightly salted” versions.

#9. Optimize Food Temperatures With Seasons 

Energetic temperatures of foods should not be overlooked. Eat warming foods in cold weather and cooling foods in hot weather. This common-sense rule of thumb is barely spoken in Asia because it’s simply practiced. Cold drinks and cold foods such celery, melons and cold salads are not eaten in the middle of winter. Hot soups and stews with meat are preferred because this is what the body needs in cold weather. A hot summer day is the perfect time for watermelon or a cooling drink made with aloe and cucumber. Every food has an energetic temperature and acts on the body accordingly. Eating the right temperature foods during the various season of the year is an important part of a healthy diet.

#10. Avoid Cow’s Milk and Milk Combining

Milk combines horribly with just about everything, while supplying vastly too much calcium and not enough magnesium. Cow’s milk is completely absent in Asian diets. Other cultures such as Jewish kosher rules recognized thousands of years ago that milk products should be eaten apart from other foods. If you just can’t give up cow’s milk, at the very least don’t ignore the tenet of food combining. Combining the wrong foods, i.e., dairy, slows down gut motility to a snail’s pace, the exact opposite of what is best for healthy digestion. Replacements for cow’s milk are easier than ever today with the arrival of convenient cartons of almond, coconut, rice or organic soy milk.

That’s 10, but if you would like just one more Asian diet tip there is one that the previous 10 helped create. #11 is regular bowel movements. Healthy eating and good digestion create healthy bowel movements and a healthy gut is a clean gut. Although often not talked about in the S.A.D. Standard American Diet, a minimum of one bowel movement a day is an absolute necessity. So much of our immune system is dependent on our gut health and this is one reason proper digestion is key to optimizing our health and wellness. This is our body’s natural detox method and the last on this list of Asian diet tips.

Original article link here.

9 Ways to Flatten Belly Without Dieting & Exercise


Achieving a better body is a challenge for anyone because we are all different. Some things may work for another person, but not for you. It is hard to find motivation to start working out and dieting. But don’t worry, there are some other steps you can take to feel more confident. Here are some ways in which you can easily achieve those goals:


1. What about the body posture? “Yes, needless to say that having a good and perfect posture will surely reflect a better figure and diet. Kim Lyons, a Biggest Loser coach, says that straightening up your body will not only be good for our bones but also for our physique. “When your posture is good, you’re automatically engaging and toning your stomach muscles.” He advised that if you tend to forget to stand up straight, sticky notes that are strategically placed will constantly remind you. It’s not bad to try this at all. It may come difficult and tiring at first but trust me you’ll get used to it.”


2. Bowel movements? “You definitely need to take bad toxins and wastes out of your body. Train yourself to have a bowel deposit every day. This will help you avoid feeling bloated and constipated. It’s also a good way to list in your daily routine for a good diet planning.”


3. Drink more water! “Try to at least drink 7-8 glasses of water a day. Keep all the fluids coming! It’s also helpful for your body so that it’ll flush away those toxins. Who knew that water therapy is the best diet for a flat tummy.”


4. Eating healthier is always a plus! “Many of us don’t know about how to properly eat our food. Some just scarf down the meals meaning they just eat the food really fast and hastily. The right way is to chew each bite or intake at least 8-10 times before swallowing. Dr. Reichman says,” The body has to work overtime to break down good in the stomach and intestines, which can lead to major gas and indigestion.” In addition to this, when you’re eating fast, you’re actually swallowing some air too which could be a cause for developing a round stomach. So, chew your food thoroughly and don’t gulp. Take your time to eat the food.”


5. Walking is exercise? “Now, you might say that walking is an exercise, and yes it truly is! But to take a walk is already part in our everyday lives and we can’t get rid of it knowing that it is really helpful in burning some fats plus it helps you take toxins and ailments out of your body. “Try to squeeze in a 30-minute walk daily. The simple boost in metabolism will help you burn the waistline fat more efficiently. And if you want to work out, skip those gadgets that promise “miraculous abs in minutes”. Remember that you don’t get things easily. You need to work hard for it. And going for a basic exercise such as walking will give you better results.”


6. Does taking supplements help too? “C.W. Randolph, M.D., author of From Belly Fat to Belly Flat, says that excess estrogen causes the body to retain fat around the waist. The supplements, calcium D-glucarate ( 1,000 milligrams ) and B- complex, have been shown to help you excrete the hormone, which can cause to a reduced belly fats around the stomach.”

Of course, do your research and make sure that supplements you take are good for your body. And read the directions on how many you can take per day because taking too much of anything can do more bad than good.


7. Chewing gum less is a good thing? “Researchers at the American College of Gastroenterology say that chewing a gum is also swallowing some air which can also lead to an increase size in the middle. Plus, some artificial sweeteners, such as sorbitol that is found in some gums, give out gas.”


8. What should I eat more of? “Probiotics are ‘good’ bacteria that help your digestive system break down food, preventing the gastrointestinal issues that can keep you from having a flat stomach,” says Jonny Bowden, Ph.D. He suggests that we should consume a daily serving of probiotic-rich food like yogurt, ginger beer, mild, dark chocolate or taking supplements containing at least 50 milligrams of probiotics.


9. Time to relax? Dr. Reichman says that when you’re completely frazzled, your body increases the production of stress horomones and sterious, which negatively affects your digestive system, causing a major constipation. Did you know that stress pumps up the production of cortisol, a steroid hormone, which sends excess fat directly to the midsection of your body. He greatly recommends you to take at least 20 minutes a day to relax and go for something that minimizes your stress.

Information and picture belongs to original source.

NRC Recognizes National Nutrition Month


March is recognized as national nutrition month! This month focuses on healthy eating and living. The goal is encourage people to maintain a balance lifestyle between exercising and eating. Obesity is still a problem in the U.S. as less people are being active and consuming more than they should. Obesity affects many different kinds of people from all sort of age groups.



If you are still keeping your new year’s resolution or looking for simple ways to be healthier, here are some quick tips onto how:

  • Avoid fast food companies, junk food, and anything that is high in calories. Although the price might be cheaper, but what you are getting in return is more calories than necessary. Look for foods with simple ingredients, low calories, and organic is always a plus!
  • Eat seasonal fruits and veggies. The best to consume fruits and veggies is when they are in their season. Most likely that fruits and veggies will be cheaper at this time so take advantage of it!
  • “Replace fats like bacon grease and butter with olive or canola oil” –
  • Cook your own food. It doesn’t get any better than knowing what is and how much is in your food. Whether it’s fried chicken, a burger, or a stir fry dish, it’s a lot healthier to eat compared to eating out or ordering fast food.
  • Work out as much as you can or maintain a exercise schedule. Even a little exercise can help you lose calories and destress. If you are able to keep up your own schedule, mixing up exercise methods can help you avoid boredom and still be productive.

References and pictures are from:

Follow the fight against obesity at CDCObesity and theweightofthenation.

Exercising Differently

Exercising can be a difficult thing to do. Not everyone particularly enjoy it or can develop a habit of working out. It is hard because there may be not enough time, motivation, and everyone’s body is different, etc. But if you’re struggling to decide who you can be active, here are a few tips what to do.

1. Yoga

Yoga has been long known to be great for the body and mind. It can help relax the body in ways that releases stress, increases flexibility, and usage of different body muscles. The best part is that anyone from beginner to expert can learn, even together. Yoga ranges from different types such as hot to spiritual to healing and more.

2. Eating clean(er)

If you can’t work out first, then start being healthier by eating cleaner. Eating habits are challenging because we are so used to eating what we want. Not only this can help with self discipline, but improve your overall health. Recommended foods that should be cut or consume less is processed and fast food. Those are often filled with unhealthy fat, sugar, and oil. Try to eat fresh (better if also organic) produces or simply cook your own dishes. This way you can control how much you eat and know what you are putting in your body.

3. Tai Chi

Tai Chi is a type of Chinese martial art that has been practiced by many different kinds of people for a long period of time. In today’s world, it is still practice for its healthy benefits. It can help the body (and mind) meditate, condition, flexibility, and strength. Many believe that by practicing Tai Chi can help lengthen the life of people. This form of exercise is great for beginners to start out with something simple and easy to learn.

4. Become part of a group!

If you dislike being active alone, join a group/club that requires you to be active. Dance groups, outdoor cleaning programs, garden clubs, sport teams, and even participation in social events will allow you to be active with other people. You can become more encouraged and motivated to be active by being socially engaged. Just make sure to find the right one for you.


Eating Traditional is Healthy!

Asian Americans who grew up in the U.S. have been influenced over their lifetime of how to eat healthy. The American diet is shown in a food pyramid that doesn’t really represent or incorporate foods from other cultures. Many people choose to mix in both diet and switch other things. But did you know that many Asian cultures actually have a healthy diet too? Here’s an example of what many Asian foods consist of.

health asian food

So what are the main differences between the two diets?

1. One difference between Western and Eastern diet is at the bottom of the pyramid. Westerns tend to eat more grains, oats, and more. While the Eastern diet consist majorly of rice, noodles, and tofu. A great change to make in your diet is to eat 100% whole grain/wheat breads and switching from white rice to brown rice can be a healthier choice.

2. In many Asian dishes, there is usually vegetables/fruits mixed in or as side dishes. In Japan, even fruits can be seen as deserts and served to children after dinner. Western dishes don’t usually include side dishes and whenever there is some, they are usually considered a full entree plate. It’s just more common for Asians to eat vegetables and fruits on a daily basis due to the different types of cuisines and culture.

3. Some people eat meat daily, rarely, and sometimes, always. The point is that everyone eats meat differently and at a different rate. In many cultures, meat was perceived as a luxury food and only available to the middle to rich classes. But in these days, it is something that everyone can have easy access to and it has become affordable.

4. One of the biggest differences between the American diet compared to Eastern diet is that the Eastern diet consist less processed food than the American diet. It could because of culture differences since America was built upon the slogan of ‘bigger and faster things can produce, the better’. In the U.S., it is much harder to find organic or fresh produces that are not being sent of to large groceries or being very expensive. In Eastern cultures, foods are usually home cooked with organic or local produces from their markets. It could because that they do have better access to fresh produces like fruits, veggies, fishes, and more.