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)

Are you struggling with eating too much? Learn how to better control your portion

I can tell you straight up - eating the right amount of food is hard. The human body is designed to store energy since our ancestors’ hunting and scavenging era! The good news are - you are not the only one struggling and there are ways to manage it.

Our perception of quantity is shaped by external factors that are not always in line with how much our body needs. There are many reasons why we struggle with eating the right amount of food:

• I want my money worth the quantity of food when I eat out;
• I don’t want to waste food;
• There is too much information out there to tell me what and how much to eat;
• Food is everywhere nowadays;
• Skipped lunch and I am hungry…
• And the list goes on…

These are all legitimate reasons why we eat more than we need. It is important to be aware of these reasons before developing effective strategies to eat the right amount. Ask yourself this question when you are full, “What is it that makes me want to eat more?” Once you find out the WHY, the HOW will become easier to manage.

Now, if we take a step back, you may ask, “How do I know how much to eat?”

You may already know this - everyone’s requirement is different. It is based on your body weight, height, age, sex and activity level. Fortunately, there are guidelines to recommend how much an average healthy individual needs in a day.

Here I have put together three methods to give a general idea of portion size per meal. All methods give similar amount of food per meal so you can compare which one works best for you! It is important to eat 3 meals and include 2-3 snacks (maybe another post?) between meals to keep you going throughout the day.

1. The Plate Method

The easiest way to remember and without measuring your food would be following the plate method at each meal.

• Start by using an 8-inch diameter plate (about a stretch of your hand between the tips of your pinky and thumb)

• Fill half the plate with vegetables (mix & match, be creative!)
• Fill one quarter with grain products (brown rice, whole wheat pasta, quinoa, 1-2 slices whole grain bread)
• Fill one quarter with meat and alternatives (lean meat, poultry, fish, lentils, beans, tofu)
• Include one cup (250ml) of milk/fortified soy milk or ¾ cup of yogurt
• Include a fruit of your choice

2. The Hand-y Guide

This method uses your hand to ballpark the amounts for each food group. I find this a bit tricky to use because different hand-portion sizes correspond to different amounts depending on the food group. Here I have simplified in general how a meal would look like using hand-portions.

• Choose vegetables equivalent to the amount of two fist-size.
• Choose meat/poultry/fish with the size of your palm. In case of lentils or beans, use a fist-size amount.
• Choose an amount of grain equivalent to the size of your fist. For bread or pita, you can use the size of your hand and double it (ie two palm-size breads, which usually is equivalent to two slices of bread)
• Include one cup (250ml) of milk/fortified soy milk or ¾ cup of yogurt
• Again, pick a fruit of your choice

3. Food Guide portions

Last but not least is counting serving sizes according to food guide recommendations (Follow this link to the full food guide for how much you need per day). It requires a bit more measuring, counting and possibly unit conversion (I don’t want to discourage you from using this method though!). This method is not necessarily better than the former two, but it is good practice to visualize a serving size.This is approximately how much is recommended per meal:

Food groups	Number of servings/meal	How much is ONE serving?	Example of a meal (also include a fruit)
Vegetables	2	1 cup (250ml) vegetables	2 cups vegetable stir fry
Grain products	2	½ cup rice/pasta/quinoa; 1 slice of bread	1 cup steamed brown rice
Milk & alternatives	1	1 cup of milk/fortified soy milk; ¾ cup yogurt	1 cup of milk
Meat & alternatives	1	75g(~3oz) meat/poultry/fish; ¾ cup (175ml) beans/lentils; 2 eggs	Grilled/baked chicken breast

*Remember this only accounts for a meal, you need to add snacks!

Tips:

• If you have a bigger appetite, try an extra snack or a slightly larger portion.
• When you eat out, portion sizes are usually large. Pack away leftovers to make a great lunch.
• Practice by measuring food out for a few times. You will get the hang of it and be able to estimate by eyeballing later.
• Try portion control for one of your meals then progress to all three meals. Small steps count!

One last thing I want to say is that meal planning and portion control require effort and time. It could be challenging but it is doable. Working on the psychology around food is important to figure out your goals in healthy eating.

ONE POT PASTA

I recently tried (with modifications) Martha Stewart's version of one pot pasta (Link: http://www.marthastewart.com/978784/one-pan-pasta) It's really quick and easy to make. I topped my pasta with some shredded ham because I was super hungry. This recipe yields quite a large serving so it's a great idea for family dinner!

Ingredients

12 ounces linguine
12 ounces cherry or grape tomatoes, halved or quartered if large
1 onion, thinly sliced (about 2 cups)
4 cloves garlic, thinly sliced
1/2 teaspoon red-pepper flakes
2 sprigs basil, plus torn leaves for garnish
2 tablespoons extra-virgin olive oil, plus more for serving
Coarse salt and freshly ground pepper
4 1/2 cups water
Freshly grated Parmesan cheese, for serving

1. Combine pasta, tomatoes, onion, garlic, red-pepper flakes, basil, oil, 2 teaspoons salt, 1/4 teaspoon pepper, and water in a large straight-sided skillet. Bring to a boil over high heat. Boil mixture, stirring and turning pasta frequently with tongs, until pasta is al dente and water has nearly evaporated, about 9 minutes.

2. Season to taste with salt and pepper, divide among 4 bowls, and garnish with basil. Serve with oil and Parmesan.

Tips:
Make sure to use a pot with a wide opening so you can lay your pasta flat to be covered in water/broth.

Keep stirring the pasta so it doesn't stick to the bottom of your pot!

Oats for breakfast only? Think again!

I'm sure you all know the nutritional benefits of oats. Oats are sources of soluble fibres that improve cholesterol level and help with bowel movement. A bowl of oatmeal in the morning with some added spices, such as cinnamon, nuts and seeds or fresh/dried fruits can make a wholesome filling breakfast meal.

But is that all for oats? How do you make it more than just a breakfast cereal? I recently got an oatmeal muffin recipe in the mail and decided to try it out.
(Recipe source: PepsiCo Canada)

List of Ingredients
Quick oats - 1 cup
All-purpose flower - 1 cup
Baking powder - 2 teaspoons
Egg, beaten - 1
Canola oil - 3 tablespoons
Skim milk - 1 cup
Brown sugar - 1/4 cup
Raisins - 1/4 cup
Grated orange zest - 3 tablespoons

Directions
1. Preheat oven to 400F. Grease muffin cups or line with paper muffin liners. (I used silicone muffin cups and I didn't have to grease them)
2. Combine all muffin ingredients, mix well. Divide batter among muffin cups.
3. Bake in oven for about 20-30 minutes or until golden brown.


Tips: Use a smaller pan to make snack size muffins.



As you can see from my photo, I didn't add raisins and orange zest to my batter but I added a handful of walnuts. I also experimented a little by substituting brown sugar with honey simply because I didn't have brown sugar at home. There is no significant difference in calories or added sugar content using brown sugar vs honey. You can learn more about baking with less sugar through EatRight Ontario's Recipe Makeover: Reducing Sugar in the Kitchen.

Macaroni in Soup

Macaroni and ham in soup has always been one of my favorite breakfast choices growing up. It is simple, yummy, warm and filling - great brunch idea on a lazy late Sunday morning.

Last week, I decided to re-create this simple dish and turn it into a hearty lunch before my workout. I was also able to clear out the leftover chicken leg in the fridge!


 List of ingredients

Macaroni - half a cup
Broccoli - half medium crown
Egg - one medium
Chicken leg (leftover) - one
Sesame oil - drizzle
White sesame seed - sprinkle
Salt - a pinch or two

1. Follow instructions on package to cook pasta, drain and set aside.

2. Cook broccoli in boiling water until softened. Add a pinch of salt and drizzle of sesame oil for flavor. Set aside broccoli. Poach egg into simmering soup. Save broth for soup base.

3. Re-heat leftover chicken leg.

4. Combine pasta, chicken leg, broccoli and soup in a large bowl. Garnish with white sesame seeds. Ready to serve!

Note: You can use vegetable/chicken broth as the soup base instead of water. If you don't have leftover meat at home, you can add lean roasted turkey, chicken, beef or ham slices for extra protein. For vegetarian option, you can add tofu to the soup.


This lunch is really easy to make and you can switch up the ingredients to match your preference! Remember to make the biggest portion of your meal with vegetable for fiber, nutrients and satiety.

Create your combination in your own bowl!

Food Certification Decoded

I personally enjoy walking down grocery store aisles and aimlessly browse food products, usually packaged foods. One thing I find most intriguing is the way food marketing stimulates my desire to purchase and my willingness to spend more on a food product that looks delicious, based on the graphics printed on the packaging. The visual sensory stimulation is sufficient.

However, I do find claims and endorsements overwhelming sometimes. Every company is trying to sell you their products and you find yourself swamped with information. One of them is food certification. Products with these labels are usually verified by a third-party to guarantee a specific quality. The terminology used is simple but there is more to it. So I have picked three common logos to unveil what it means behind the certifications.


What is GMO? GMOs contain genetic materials that have been artificially modified in labs for the purpose of increasing yields, reducing use of pesticides and enhancing nutrient contents. In North America, more than 80% of our foods contain GMOs. Food products bearing this seal contain <0.9% Genetically Modified Organism (GMO) in a set sample. Unfortunately, it does not imply "GMO free" due to risks of contamination and limitation of testing methods.



Who provides this seal? An Canadian Food Inspection Agency accredited certification body
What is organic? Organic practices are based on principles that preserve long term environmental and biological sustainability. They also exclude uses of pesticides, GMOs, fertilizers, antibiotics and growth hormones. Products bearing this seal has a 95% or more organic content. Products with less than 95% organic content may make organic claims but cannot use the logo.




Who provides this seal? The Gluten-Free Certification Program endorsed by the Canadian Celiac Association
What is gluten? Gluten is a protein found in barley, rye, wheat, triticale or any food products made with these grains. People with Celiac Disease react to the consumption of gluten resulting in malabsorption of other nutrients. Consumption of gluten by non-Celiac healthy individual is generally safe and poses no harm; however gluten-sensitive people may choose gluten-free options to avoid symptoms such as bloating, cramps and fatigue.    
What does it mean to consumers? Products with this seal are manufactured in facilities that have been audited to be gluten-free by a third party. In order to make a gluten-free claim on food products in Canada, the gluten level (natural or cross contamination) should not exceed the tolerance threshold for people with Celiac disease.

Applications for certification is voluntary by food manufacturers, but food nutrient claims and labeling are regulated in Canada. Purchase of certified products is a personal preference by consumers and it is important to understand the reason behind them as a smart consumer!


Sources
Non GMO Project
EatRight Ontario
Canadian Food Inspection Agency
Canadian Organic Growers
Dietitians of Canada
Canadian Celiac Association
Gluten-Free Certification Program

Nothing in the kitchen

I visited my friend's condo which she moved in just a day ago. It was a lazy Sunday afternoon so we decided to make dinner at home and off to the grocery store we went.

But there was one challenge.

Everything - literally everything - was packaged away in boxes and bags. We did not have plates, frying pan, pot, cutting board, knife or scissors. We were able to scavenge a few butter knives, forks and lunchboxes here and there. Surprisingly we had a can opener too. So our grocery list really evolved around the kitchen wares we had.

Fortunately for us, this was our dinner  =]

20-mins tuna salad

Here is a list of ingredients (serves one person):

• Leafy green salad mix - half a package
• Tomato - half
• Tuna (canned in water) - half can
• Avocado - quarter fruit
• Chickpeas (canned) - approx. half cup (125ml)
• Dried cranberry and nut mix - sprinkle
• Olives - 6
• Balsamic vinegar - 1-2 tbsp
• Olive oil - 1 tbsp 

To make this salad more filling, try adding a whole grain item such as quinoa, lentils or brown rice. 

We thought of adding a bit of cheese but we didn't have scissors to open the package =P 

Let me know your quick salad dinner ideas!

  

What's in the foodbOWL?

The owl (a.k.a. Owwly) in the foodbOWL has an interest in foods, drinks and nutrition. She wants to enjoy delicious and healthy foods but she is also too lazy to spend hours on meal preparation everyday.

One night, after much procrastination and encouragement from her friends, Owwly decided to start experimenting with quick meal ideas.

From bread making (with many failing attempts) to pasta, sandwiches and salads, Owwly would like to share her experiments with friends and also learn what they are cooking up!

So, what's in your foodbOWL?