We have moved...

I have decided to expand on my website to suit the needs of my new business. As a result, the content of this blog is merged with my business website at http://puichicheng.com

From now on, you can check blog updates from my website and contact me directly for nutritional questions! See you on the other side =)

One of my many attempts in making bread from scratch - today was the first time I have gone closest to making a loaf of bread successfully. I was extremely content with how easy it was to knead and how tall my dough has risen.

When I cut my loaves open, the top was fluffy - good sign!!! BUT... when I cut my loaves deeper, the bottom was very dense and doughy.

I might have over-proofed it...

I might have taken them out of the oven too soon...

I might have cut my loaves too soon...

* * * * * * * * *

Speaking of baking, you can always control what you add as ingredients. You can also substitute different ingredients

But first - master the basics!

Blood pressure explained in 5 minutes

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I came across this TED-Ed video last night and thought it would be informative to share on the blog. It nicely explains blood pressure and atherosclerosis in an easy to understand 5-minute video.

Why is it important?
Blood pressure can be affected many ways, such as stress, genetics, lifestyles and nutrition. High blood pressure, at or above 140/90 mmHg, is often associated with other conditions like heart diseases, diabetes, obesity, stroke and kidney diseases, that are detrimental to our health. Maintaining a healthy blood pressure can lower the risk of developing these chronic diseases in the long run.

A healthy blood pressure is around 120/80 mmHg or less. While medications can help lower high blood pressure, dietary and lifestyle modifications can help in synergy to maintain a healthy, or even lower, your blood pressure.

Since salt was brought up in the video, what is its recommendation for optimal blood pressure?

Limit your sodium (and salt) intake. I'm sure you have heard this a million times and you are probably sick of hearing it (Sorry...). If you have taken away your salt shaker from the table, why is it still a problem?

Let me be upfront and specific with the sodium recommendation:

An average adult should limit sodium to 2300mg per day (that's about 1 teaspoon of salt)

How likely are you to add 1 teaspoon of table salt to your plate? I hope you don't because that is very salty tasting... So your salt shaker is not always the culprit...

Sodium is hidden in a lot of our food as a flavoring agent and/or as preservatives! Take a look at food labels and most pre-packaged foods almost always contain sodium.

But please don't bring a calculator each time you shop for grocery to add up all the sodium.

Instead, take a look at the percentage % daily value.

• 5% or less is a little   (you want this for sodium)
• 15% or more is a lot  (you don't want this for sodium)

You can also look at the ingredient list, look for words with "sodium"

• monosodium glutamate
• disodium phosphate
• sodium benzoate
• baking soda (sodium bicarbonate)

Some food manufacturers have product lines that are more sodium conscious. Look for blue label, heart label, reduced label, light label...... (on a serious note, fat content may be higher in these labels to compensate for the change in taste with less sodium) So.... what can you do?

Pick processed and pre-packaged foods less often. Season foods with herbs and spices.

I know it is hard. I know it takes time to cook. I know you are not a great cook (neither am I). But try your best. A small step is still a step forward.


I will update with more posts with dietary management of blood pressure. Stay tuned! ;)

Spring with tzatziki dip

The weather has gotten warmer and spring has finally arrived! (hopefully!). With this warm temperature, who wouldn't enjoy a refreshing snack that is healthy, quick and easy to make?

I recently learnt this tzatziki dip from a fellow dietitian (her website here). It is so good I have already made it twice! The first time I served it on stir-fried chicken wrapped in pita bread and as a dip the second time. You can really serve this dip with different foods such as vegetables, meat, crackers, pitas, toasts and corn chips.

The original recipe calls for fresh cucumbers, Greek yogurt, lemon juice, olive oil and salt. I have modified the quantity of ingredients from the original recipe so I don't have too much leftover. I really like this dip personally because the grated cucumber gives it a grainy texture with a milder taste. You can also add herbs such as dill or mint leafs to spice it up a little!

Here's what I used for my tzatziki dip:

Ingredients:
Cucumber - half
Greek yogurt - 3 tablespoons
Olive oil - half tablespoon
Lemon juice - half lemon

Directions:
1. Grate half cucumber with a grater. Put grated cucumber in cheesecloth and squeeze out moisture. (alternatively, you can hand press it or press it against a strainer to take out the moisture) Put in bowl.

2. Add Greek yogurt, olive oil and lemon juice to the cucumber and mix well.

 

Sushi without the rice

I substituted the rice with quinoa for whole grain and more fiber and folate. I was also able to play around with the toppings I want in my sushi roll. I added avocado (which usually restaurants don't give you a whole lot of avocado) and prosciutto ham (for my indulgence).

I don't know about you guys, but I always end up eating so much rice when I go for sushi. So I decided to make my own sushi - without the rice.

This is basically all you need:

• Cooked quinoa
• Nori sheets
• Bamboo roller
• Toppings of your choice (I have tuna mixed with wasabi mayo, mashed avocado, cucumber sticks, chopped carrots)

1. Cook the quinoa according to the package's instructions or until the water is absorbed. Quinoa should be fluffy and slightly sticky. Season with a few drizzle of sesame oil.
2. Chill quinoa in fridge until cool.
3. Lay a sheet of nori on your bamboo roller.
4. Cover half of your nori with quinoa on one side of the sheet. Try to even out the quinoa so it's as flat as possible. 
5. Leave about 1/2" of nori on both sides. (I didn't do that in the photo and my toppings started spilling out from the sides when I rolled it up)
6. Fill with toppings of your choice! 
7. Use the bamboo roller to help fold the nori sheet over your toppings. Slightly squeeze to tighten as you wrap the sheet around.
8. Once you have your roll, use a sharp knife to cut cross-sectional. (Yes the ends will be messy)

I think quinoa works better with sushi roll than maki because it's not as sticky as sushi rice. I put too much quinoa and too little toppings in my rolls, a thin layer of quinoa should be enough so you can add more toppings. The nori holds together pretty well

Are you trying to pack more fiber in your diet?

Yes we have heard it all... We need to include more fiber in our diet. There are two types of fiber from foods - soluble and insoluble fibers - and fiber containing foods have a mixture of them. As their names imply, soluble fibers dissolve and gel up in water whereas insoluble fibers do not.

It is recommended for an average adult to consume about 25-38 grams of total fiber (both found in food or in isolated form) every day.

But WHY do we need so much fiber and HOW do we easily do that?

• Fiber promotes a sense of fullness. Fiber slows down the rate of digestion so foods stay longer in the stomach. The presence of food stimulates the stomach to signal the brain to release hormones to tell you that you are full. 
• Fiber promotes bowel regularity. Fiber adds volume to stools. When your guts sense a distention, it signals your brain to tell you to use the washroom.
• Soluble fiber lowers blood cholesterol and helps control blood sugar levels. Think of the gelled up fiber as a sponge that traps dietary cholesterol and sugar so they are not absorbed effectively by your body. This prevents an upsurge of blood sugar level after a meal. 

Tips to pack more fiber in your diet

1. Choose whole grains. Choose grains with seeds intact such as lentils, beans, brown rice, barley or quinoa. Since the seeds are intact, they have higher vitamins and fiber values. If you have to choose pre-packaged foods, look for words such as "high source of fiber" - Canadian regulations require that the food contains at least 4 grams of fiber per serving to bear such claim.
2. Include fruits and/or vegetables in your snacks. Fruits can be quick snack bites. Personally I like banana and apple because they are convenient (Just bite!). You can also cut up and pre-portion different fruits and vegetables in a cup or ziplock bag for on the go. If you have time to sit down, enjoy your vegetable with a hummus dip! 
3. Make a smoothie. This is a convenient way to up your fiber! Choose any fruits and/or vegetables. Add ice or milk or yogurt as your base. You can create any combination with smoothie, you just need to be creative!
4. Try nuts and seeds. Hazelnuts, flaxseeds and sunflower seeds contain fibers and protein,  Choose unsalted seeds to limit the amount of salt. Sprinkle them on your yogurt, oatmeal, salad or enjoy a handful of them.

Try this Green Lentil Power Smoothie made with lentils, kale, cucumber, apple and banana to pack in all those fibers! (Recipe by Canadian Lentils)

Ingredients
Medium cucumber - half, chopped
Kale - 1 cup (250ml), spines removed
Split red lentils - 3/4 cup (175ml), cooked/canned
Apple - 1, chopped
Medium banana - 1
Water - 1/2 cup (125ml)
Crushed ice - 3/4 cup (190ml)
Greek yogurt - 1/2 cup (125ml)
Honey - 3 Tbsp (45ml)
Lemon juice - 3 Tbsp (45ml)

Directions
1. Place ingredients into a blender and puree until smooth
2. DRINK UP!

Avocado banana PB toast

Toasts are quick and easy breakfast ideas. My usual toast topping is peanut butter - it's best when the PB is melting on a warm toast - but it does become a little bland over time.

So, I decided to spice up my toast this morning with a more nutritious and exciting topping. I mashed up some avocado, banana and PB to make a spread. I also mixed in some flax seeds and decorated it with strawberry slices! It was delicious. This would make a great filling breakfast or snack.

Ingredients:
Bread, toasted -2 slices
Banana, ripe - 1
Avocado, ripe - 1
Peanut butter - 1 tablespoon
Flax seeds - sprinkle


Directions:
1. Cut up banana and avocado. Place them in a medium bowl with peanut butter.
2. Mash all ingredients with a fork or a potato masher
3. Whisk ingredient to blend. .
4. Spread mix on toasts. Sprinkle with flax seeds.





More ideas:
- Use whole grain bread or artisan bread for crusty texture.
- Top with your choice of nuts (almond or walnut pieces) or fruits (blueberries, raisins, peaches)
- You can switch up peanut butter for other type of butter (cocoa, almond butter)