What are chives?

Tofu & Shrimp Chives Soup

The spring garden takes on a colorful attractive appearance when the chives bloom in May and June. Chives come from the same family as onions, garlic, scallions, and leeks. It is known to aid in digestion of fatty foods and stimulate appetite. Since chives have been known to have diuretic properties, they can help reduce obesity and fluid retention. Research have shown that chives help reduce the risk of prostate cancer and comprise of mild anti-inflammatory properties. The oil of Chinese chives is believed to help heal bruises and kill germs in the intestines. Combine with shrimp and tofu, great sources of protein, they make a tasty and healthy soup!

Ingredients

• 1/2 block soft tofu, cut into bite cubes
• 1 cup chive, cut into 2-inches length
• 5-6 shrimps, shelled, deveined and minced
• fish sauce, salt, sugar and pepper

Directions

• Bring some water to boil over medium high heat.
• Add minced shrimp (break into small pieces), bring back to boil, skim off foam. 
• Add tofu, bring back to boil. 
• Add chive. 
• Season with fish sauce, a pinch of sugar, salt and fresh ground pepper.

To good eats and good health!

Simple Chinese Chicken Salad Recipe

Chinese Chicken Salad

Ingredients (yielding 4 servings)

• 4 tablespoons low-sodium soy sauce
• 2 teaspoons toasted sesame oil
• 1 pound skinless, boneless chicken breasts
• 1/2 head napa cabbage, thinly shredded (about 6 cups)
• 1/4 head red cabbage, shredded (about 2 cups)
• 1 large carrot, shredded (about 2 cups)
• 3 scallions, trimmed and thinly sliced, greens included (about 1/2 cup)
• 1 (8-ounce) can sliced water chestnuts
• 1 (11-ounce) can Mandarin oranges in water, drained
• 1/3 cup rice wine vinegar
• 1 teaspoon minced garlic
• 1 teaspoon minced ginger
• 2 tablespoons canola oil
• 2 tablespoons brown sugar
• 1 1/2 teaspoons chili-garlic sauce or chili sauce
• 1/4 cup sliced almonds, toasted

Directions

• Preheat oven to 350 degrees F.

• Combine 1 tablespoon soy sauce and 1/2 teaspoon sesame oil and brush onto chicken breasts. Arrange in a baking dish and bake until juices run clear, about 13 to15 minutes. Remove from oven, cool completely, and cut into 1/4-inch slices.

• In a large bowl, combine Napa cabbage, red cabbage, carrot, scallions, water chestnuts, Mandarin orange and sliced chicken. In a separate bowl, whisk together 3 tablespoons soy sauce, vinegar, garlic, ginger, oil, 1 1/2 teaspoons sesame oil, brown sugar and chili sauce. Pour dressing over salad and toss to combine. Divide among bowls and top each serving with 2 teaspoons toasted almonds.

This is definitely my favorite salad! You can experiment and add your own favorite vegetables and fruits! It's easy to make making it much easier to enjoy!

Simple Full Body Exercise Routine

"I don't have time to exercise; I don't have any equipment; I can't afford a gym membership." Sounds familiar? Yes, that's your laziness calling! We've all been there; making excuses for not exercising.

Everyone has time to exercise! You know that amount of time sitting in front of the TV, on that couch, eating that extra slice of pizza or cup of ice cream? That's the time you should be exercising! Don't have any equipment? You don't need any; all you need is your body and determination to get rid of that lazy mind! Can't afford a gym membership? You don't need one; you can exercise anywhere and anytime!

Below are five simple exercises that you can do in the comfort of your own home. The routine below combines upper body and lower body movements to keep the heart rate up helping you burn more calories! You can even do it while watching TV!

1. Burpees - A compound exercise utilizing most muscles of the body to build lean muscle while raising the heart rate making it a great warm-up exercise . They work the trapezius, lower back, triceps, pectorals, deltoids, hamstrings (when done with heels on the ground), gluteals, quadriceps, calves, and abdominal muscles. Put on a 3 minute song and aim for 20 burpees in that 3 minutes.

2. Squats - Stand feet hip width apart; lower yourself down keeping your knees in alignment with your ankles not passing the toes; release and stand upright squeezing the gluteal muscles. This is a lower body exercise that strengthens the quadriceps, hamstrings, and gluteals. Start off with 3 sets of 20 repetitions. You can make this harder by keeping the movement continuous (without pausing at the top).

3. Lunges - Stand feet hip width apart; take a big step forward with one leg; bend the back leg as you lower your body towards the ground; push off the back leg to the starting position and repeat with the other leg. This exercise works the quadriceps, hamstrings, gluteals, calves, and hip flexors. You can do walking lunges across/around the room or try 3 sets of 20 stationary lunges on each leg.

4. Plank -  The best exercise for the tranverse abdominus, the innermost layer of the abdominals that serves as the core muscles to hold our organs together. Hold this pose for at least 30 seconds without letting your belly droop and you will feel the burn! Try aiming for more than one minute or if you want to make it more challenging, try taking one leg or one arm off the ground. The key to this pose is to keep the wrists directly underneath the shoulders, hips lowered so that the body is in a straight line from head to toe, and the core tight.

5. Push-Ups - A great upper body exercise that strengthens the back, chest, triceps, biceps, forearm, and abdominals. Start in a plank position keeping your wrist directly below the shoulders; bend at the elbows to lower yourself down while keeping your body in a straight line; push yourself up to the starting position. You can vary the intensity by changing the position of the hands. The closer the hands are towards the middle, the harder it is. If it's too hard to perform on your toes, try them on your knees. Aim for 3 sets of 20; once you're really good, try the one hundred pushups challenge!

No equipment needed; no excuses wanted!
Have fun sweating!

[images courtesy of: oxygenmag; fitsugar; eastbaytrainer; dailyscubadiving; willpowerfit]

Simple Way To Avoid Being Overweight

Do you know which race is the most obese? The HUMAN race. Compare humans to wild animals; have you ever seen a wild animal that is overweight? We're not talking about squirrels that eat cheeseburgers on college campuses but the animals seen in its natural habitat. Of all the living things on this planet, only humans and domesticated animals are found to be overweight. This is because wild animals in its natural habitat live on a diet that is naturally meant for them - the RAW Diet!

I'm pretty sure everyone has realized that the United States has become a fast food nation at one point or another. We like it easy and we like it fast so that we can move on to whatever it is we have to do! Besides the fast food restaurants, we have canned foods, dried foods, frozen foods, etc.

Processed or "man-made" foods are cheap because they contain cheap ingredients. They do not provide the body with adequate and beneficial nutrition. Ever wonder why restaurants packs the meat on your burger and gives you one slice of tomato and maybe two leaves of lettuce? See my point? You're probably thinking..." but meat is protein." Yes, but it's not the lean protein that your body needs and it's definitely too many calories, too much fat, and too much cholesterol. Who knows what is incorporated into that ground meat to make the patty for your burger and if you do the research, you'll probably never want to order a burger again! While it may be easy, fast, and cheap, it is this unnatural diet of processed foods that is making us overweight! 

The natural human diet consists of fresh fruits, vegetables, nuts, and seeds with small amounts of meats, poultry, and diary. Cultures like ours that sacrifice fresh veggies for large amounts of meat, fish and dairy become overweight. In addition to excess fat and protein, we also load up on large amounts of unnatural, man-made foods, including processed cheese, boxed cereals, white flour, refined sugar and corn syrup. These foods are usually classified as high glycemic, sending our blood sugar skyrocketing, making our bodies store more fat than it would with healthier, low glycemic natural foods.

To top that off, many of our foods are now genetically modified (GM). Some GM foods contain proteins that humans have never consumed before, and the long-term effects are unknown. Other health concerns include the potential for allergic reactions and antibiotic resistance.

Cultures with fresh, natural diets regularly see people living vibrantly to or past 100 years old. But it is rare to see overweight people living healthily past the age of 50 or 60. So try to add more raw fruits and vegetables to your diet. Fill up on greens before you eat your sandwich or snack on some fruit between meals. Making 80 percent of your diet raw fruits and vegetables will help you not only live healthier but also longer—and without ever having to worry about being overweight!

Simple Recipe For Fitness Success

From my observations, I find that when someone wants a change in their physical image and starts exercising, they focus on that change from the outside and overlook the change that needs to occur from the inside of the body. Most people tend to focus on training their bodies while neglecting their diet by overeating foods without any nutritional value. Other times, people turn to drastic measures by cutting calories to lose the weight without realizing that they may look good on the outside but inside their bodily processes are slowing because the body is not receiving quality nutrients to repair itself.  

In a recent article published by Tribune Media, Olympian and Orthopedic Surgeon, Eric Heiden, explains the link between diet and true physical fitness.

"Exercise changes virtually every tissue in the body via many different pathways -- metabolic, hormonal, neurological and mechanical—says Jennifer Sacheck, a nutritional biochemist and exercise physiologist at the John Hancock Research Center on Physical Activity, Nutrition and Obesity Prevention at the Friedman School of Nutrition Science and Policy at Tufts University. To supply these changes, athletes need to consume specific nutrients. Junk food supplies little or nothing; the right food choices, says Sacheck, allow your body to make the most of the time and effort you're dedicating to exercise and help you achieve your fitness goals faster."

Read more here!

Heiden states, "even the most robust exercise program won't grant you true fitness if you don't take control of your diet," to which I fully agree. It is a simple fact that we often forget the harder we train. The more obsessed we are with exercising, we tend to believe that we can just "burn it off later." This is the reason why we see minimal results!

Now, I am definitely not a supporter of the "popular" diets in the media today. There is one "diet" that I believe in and will be discussed in a later post. I believe that one needs to consume foods from every food groups to get a complete set of nutrients needed by the body that one food group cannot provide. Not only that, these "miracle diets" often take extreme measures that the body cannot handle for a long period of time and thus results in the "yo-yo" effect. A successful diet cannot and will not happen overnight or in a few days, it's a lifestyle change! The key is to find what works for your body and for your lifestyle in the long run. We want to live a long and happy life so we must provide our bodies with the right fuel to keep up with us!

Simple Eating Guidelines

Geneen Roth's Eating Guidelines

Geneen Roth, author of Women, Food, and God, explains the seven eating guidelines that will help you listen to your body and change your relationship with food.

Here are her guidelines with my thoughts:

1. Eat When You're Hungry - not when you're sad, mad, or glad, etc.

2. Eat Sitting Down in a Calm Environment - the car doesn't count!

3. Eat Without Distractions - no tv, radio, ipod, computer, etc.

4. Eat What Your Body Wants - listen to your body for what it needs.

5. Eat Til You're Satisfied - not to the point where you can't breathe!

6. Eat With The Intention of Being in Full View of Other People - imagine what people would think or say if they saw what you're eating.

7. Eat with the Enjoyment, Gusto, and Pleasure - make food your friend and not enemy.

Check out her clip from the Oprah show here!

Walk On Water

A brand new sport called Liquid Mountaineering is in the works! For centuries we have been wanting to be able to walk on water as much as go to the moon. Although the latter is now possible, it is still a challenge to find ways to walk across that water without sinking to the bottom. A group of people have turned this into a sport and tried to find ways to get across that challenge. They have found that with the right water repellent shoes, we may just be able to do so! Although not completely successful, they are definitely one step closer with every try, literally.




A little motivation proving that "impossible is nothing."

Top Five Keys to Wellness

Great article written by Vicki Berry at Nutrition-now.com on the "Top Five Keys To Wellness."


Read more here!

Five Simple Ways to De-Stress

With today's busy schedules, everyone is bound to feel overwhelmed and stressed from the pressures of everyday life. Whether the stress comes from the people around us, the things around us, or environmental stress from our settings, there are things we can do to help change our outlook and reduce that stress.

1. Exercise - Everyone has time to exercise! You do not have to go to a fancy gym or buy fancy equipment, all you need is a pair of running/walking shoes to get around the block. Exercise releases endorphins, the "feel good" hormones, that will change your outlook and decrease your stress level. The American Heart Association recommends at least 30 minutes a day, five days a week of moderate activity or 20 minutes a day, three days a week of vigorous activity for optimum health.

2. Stretch - Physically, stretching exercises help to relieve stress as they get the blood flowing thus improving circulation. In addition to adding flexibility, stretching also aids in relieving muscle tension. Biologically, stretching exercises also stimulate receptors in the nervous system that decrease the production of stress hormones. No equipment needed and can be done anytime and anywhere. Basic stretches will do but if you want to take it to another step, start practicing yoga!

3. Meditate - Meditation that cultivates mindfulness is particularly effective at reducing negative emotions. Mindfulness is the quality of being fully engaged in the present moment rather than worrying about the future or dwelling on the past. Mindfulness meditation switches focuses on what is happening right now. While meditating, focus on taking deep breathes in through the nose and out through the nose; inhaling for 4 counts, exhaling for 8 counts.

4. Physical Activity - Go on an adventure! Hiking is a great way to explore the world while at the same time allowing yourself to realize how small your problems are compared to the world. Try not setting a route and just keep walking - see where it takes you and what surprises may come your way! Fishing is another great activity as it allow quiet time for the mind to reflect on the situation. Now, there is a difference between physical activity and exercise. Exercise requires you to have your heart rate up whereas physical activity only requires movement.

5. Read - Reading fiction takes us to another world away from our present allowing our minds to take a vacation. Reading nonfiction may help us solve our problems by allowing us to learn from the people or events from the past. These stories of triumph might inspire you to seek ways to overcome the challenges in your own life. Inspirational books can send your spirit soaring, enabling you to accomplish things you never dreamed possible.

If all of these methods fail, try my secret method. Watch the sun rise. As the sun rise, realize that it's a brand new day. The choice of how to live that day is yours and no one else's. Life may be unfair but Time is not, as it waits for no one.

Nothing is Impossible, Impossible is Nothing

"Impossibility: a word only to be found in the dictionary of fools."
- Napoleon Boneparte

Growing up I've always heard the saying "nothing is impossible and impossible is nothing" but I always thought it was just my parents' way of motivating me to go to medical school. Little did I know, they were right! And yes, I hate it when that happens!

I have always been the chubby one of the group. Love food, Hate exercise. I grew up in a home where comfort food was readily available and food for comfort readily accessible. Little did I know, what I was putting into my mouth was comforting for my taste buds but definitely not comforting for my body and my mind. I grew faster than the rest of my classmates but it wasn't vertically and that body stuck with me throughout my college days. Being away from home, I definitely didn't have easy access to my mom's delightful dishes. But when one thing gets taken away, life always gives you back a replacement - my loving roommates! We would cook, eat, and repeat all day every day!

Next thing I knew, I was 10lbs heavier than what I was two months ago and I was very unhappy with myself! Being human I dwelled on the situation for days but it was that moment that something clicked in my head. I realized that I wasn't just unhappy with the way I looked, I was unhappy with the way I felt - I was unhappy being unhappy!

I knew what goes in must come out for me to lose the weight. However, I didn't just need to change my looks, I needed to change my state of mind. I needed to change the way I look at food as comfort and food for comfort. I started becoming more conscious of my actions and my choices when it comes to food and started practicing yoga at the university gym.

Initially, I was skeptical about yoga as exercise and literally fell asleep in the first few classes because it was boring and "too easy." However, I kept going because it beats sitting around doing nothing. After many years, let me say something about yoga, it's EASY when you do it WRONG!

I lost the excess weight and still stayed active but I wasn't expecting any big changes. I just wanted to stay healthy since I was still hating the physical discomfort of exercise. It wasn't until a few years ago that I started making fitness one of my priorities as it became a part of who I am. Days went by, I started noticing my body doing things I never thought I would ever be able to do in my life. I never thought I would be able to run more than a mile, now I can. I never thought I would be able leg press 120lbs, now I can. I never thought I would be able to do the splits, now I can! I became physically and mentally stronger and it feels great!

I have to admit, my parents were right. Nothing is impossible if you really put your mind to it. If a thought comes to mind telling you "something" is impossible, just remember the latter part of the quote - "impossible is nothing." Thus making that "something" nothing. So throw that thought into the trashcan (not out the window, don't litter!).

Keep reaching for your goals and eventually you will be able to embrace them in your arms! Don't ask if and will you get there, ask what you're going to do when you do. Don't ask when you're going to get there, just ask how will you get there. If there are roadblocks along the way, walk around them! The hardest part is taking that first step!

Here's a little motivation!

As always, keep on going on!

Mental Chatter

The companion that will never leave you but will tear you apart - ways to overcome it and take control of your mind!

Simplifying complexities of relationships.

Every relationship, whether platonic or romantic, will at one point encounter a conflict that puts its progression on hold. Conflicts arise because no two individuals are alike and the human race has not developed telepathically so that we can read each others minds. Some of these conflicts are negligible while others sever the ties between the parties involved.

We chose to maintain relationships because they are worthwhile and meaningful. Out of the billions of people in this world, two people had the chance to meet and connect. The connection is important because it sets the boundaries between the different types of relationships. Without a true connection, people merely serve as acquaintances whereas those with sparks blossom into deeper companionship.

Let's use romantic relationships for the rest of the discussion since it proves to be the most complex. In the simple life, you would meet someone, fall in love, get married and live happily ever after. In the real world however, things are far more complex. This is not because relationships are complicated but because people are complicated! We are a complicated species because we have so many choices that our needs and wants are constantly changing to the point that we don't know or forget what is it that we truly desire.

Take yourself back to the time you met your significant other. What was it that you wanted? Something along the lines of closeness and intimacy? People engage romantically because they desire the closeness or intimacy that platonic relationships cannot provide as this bond is special only to the two people involved.

If this bond is so special, why do most relationships fail? Relationships fail because what people want changes and they have failed to communicate their needs - not because the love is no longer there.

A flaw in our genetic makeup is that we always want to be right and we always want people to agree with us. Why not? It boosts our ego and makes us feel like the smartest person in the world! And when the person that disagrees with us comes along, we get defensive and fight back without realizing their reasoning often times blowing things out of proportion.

This is where communication comes into play. A successful relationship depends on successful verbal and physical communication. Learn to communicate effectively and your relationship will reach a higher level of understanding rather than fall apart.

How can we communicate effectively to avoid conflicts? Simply remember the reason you wanted to be in that relationship in the first place. Choose to be close and not to be right!

Thus when a conflict arise, remember these five simple steps:

1. Recognize the situation AS IS (not more, not less).

2. Recognize the feelings that the situation has brought you and why.

3. State to your partner what you are feeling and why - WITHOUT blaming them.

4. Recognize what needs to be done to get rid of those feelings.

5. State your needs to your partner and ASK (not TELL) your partner if they can help you achieve it.

With those five steps, your partner will be able to understand what makes you feel a certain way and why it makes it feel a certain way. Simply stating your feelings and needs without blaming them will decrease their chances of getting defensive and argumentative thus allowing the conflict to be resolved rationally and the couple one step closer in understanding each other.

However, always remember that nothing can be forced. If your partner is unwilling to communicate with you then it's time to let it go. Not to sound cliché , but it does take two to tango. Although not foolproof way to guarantee every relationship will last, learning how to communicate effectively will surely improve the chances of finding a lasting one.

Good things come in small sizes.

It's Berry Season!

We all know fruits are a great defense against foreign invaders that attack our bodies' immune system but did you know not all fruits are created equal? When compared to other fruits in a study published in the Journal of Agricultural and Food Chemistry (2004), berries won in providing the most antioxidants and nutrients. Antioxidants play a major role in disease fighting as they function in repairing cells that have turned into free radicals during oxidation. When left alone, these free radicals have the power to multiply and damage other healthy cells which can then lead to cancer and other diseases.

Among the berries, blueberries were shown to be the best bang for the buck followed by cranberries, blackberries, raspberries, and strawberries. Just one cup of blueberries has 13,427 total antioxidants compared to a navel orange, which has about 2,500 antioxidants. That's about 10 times the USDA's daily recommendation in just one cup! Not only are berries rich in Vitamins A & C, they also contain flavonoids like catechin, epicatechin, quercetin, and anthocyanidin. Flavonoids have been shown to help prevent hardening of arterial walls and prevent cholesterol from damaging blood vessels thus promoting heart health.

Although berries are now available year-round, summer is the best season to enjoy these delightful treats! Starting mid-May, berries become relatively cheap and easily accessible. All one needs to do is wash and enjoy! They can be enjoyed alone or added to a simple dish to complete a well-rounded meal.Tossed into a green salad and they add bright colors, distinct textures and tastes. Add it to a cup of cereal or yogurt for breakfast and they will help jump-start your metabolism for the rest of the day!

Need ideas? Here is a recipe I serendipitously stumbled upon and proved to be a great surprise for my taste buds!

Strawberry Avocado Salad (source: allrecipes.com)

Ingredients (yielding 2 servings)

• 2 tablespoons white sugar
• 2 tablespoons olive oil
• 4 teaspoons honey
• 1 tablespoon cider vinegar
• 1 teaspoon lemon juice
• 2 cups torn salad greens
• 1 avocado* - peeled, pitted and sliced
• 10 strawberries, sliced
• 1/2 cup chopped pecans

Directions

• In a small bowl, whisk together the sugar, olive oil, honey, vinegar, and lemon juice. Set aside.
• Place the salad greens in a pretty bowl, and top with sliced avocado and strawberries. Drizzle dressing over everything, then sprinkle with pecans. Refrigerate for up to 2 hours before serving, or serve immediately.

Nutritional Information (Amount Per Serving)

Calories: 610

• Total Fat: 50g
• Cholesterol: 0mg
• Sodium: 23mg
• Total Carbs: 44g
• Dietary Fiber: 12g
• Protein: 6.1g

* Avocado can be replaced with other fruits such as mandarin oranges as a low fat option. However, if citrus is used, we can omit the lemon juice as the mixture will become too acidic. I like avocados as they are filled with monounsaturated fats, which are important in lowering cholesterol. In addition, fat intake will stimulate fat metabolism which will allow us to fight fat with fat! Like everything in life, moderation is key!



To Good Eats and Good Health!

Open your heart, Open your mind, Open your life.

“All that we are is the result of what we have thought. The mind is everything. What we think, we become.” ~Buddha

Everything in life begins with a thought from the mind. The internet was once just a thought until someone decided to put it to work. Then came the ipod, iphone, itouch, ipad, etc. You get the idea.

From the beginning of time, every action taken was a result of a thought someone had and every reaction was a result of a thought someone received. We go on with our daily lives without realizing such a little thing can have such a big effect on all our activities. No matter how short or long that thought lasted in one's mind, it is the driving force behind one's actions and reactions. What then shapes that thought? And how can we control our thoughts so that we can control our actions and reactions?

Happiness or the lack thereof shapes our thoughts. Think of a time when you were happy, what came to mind and what actions did you take? Think of a time when you were unhappy, what reactions did you give back to your source of unhappiness? Surely there are other emotions that may contribute to an individual's actions and reactions. According to Robert Plutchik, there are eight basic emotions: anticipation, anger, disgust, fear, joy, sadness, surprise, and trust. Along with these primary emotions are hundreds of secondary and tertiary ones. However, all of these emotions revolve around and stems from happiness and the lack thereof.

The definition of happiness varies greatly amongst individuals. Ever since we were born, we all have searched for happiness in different places. In younger days, one may seek happiness in friends, family, or toys. Later in life, one may seek for happiness in money, sex, or alcohol. There is no doubt that we all have searched for happiness although we may have looked in different places. The question then is, why are there so many unhappy people if there are so many different places one can turn to?

The answer lies within ourselves. True happiness cannot be found anywhere else or on anyone else, it is already within us and is waiting for us to reveal it. Thus, if we learn to let that happiness manifest itself by opening our hearts, we will be able to open our minds and make necessary changes to our lives. This in turn will allow us to open up our lives to many more positive possibilities. Life isn't about what happens to us but how we perceive what happens to us. Simply put, change the way you think and you will be able to change your life.