High Blood Pressure Can be a Killer

It has been called the “silent killer” and high blood pressure can reach dangerous levels before you know it. It’s important that high blood pressure sufferers monitor their levels and make regular visits to their physician to stay on top of this condition. And those who are “borderline” high blood pressure candidates should modify their lifestyle to regulate their salt intake and watch their weight to avoid an exacerbation of blood pressure levels.

Regular Medical Visits

The American Heart Association (AHA) recommends that high blood pressure sufferers visit their doctor at least twice a year. This extra vigilance can result in a 3.2 times more likelihood that blood pressure will stay under control. Research conducted by the AHA’s journal Circulation contends that maintaining health care insurance and treating high cholesterol can help control hypertension. Doctors are more likely to prescribe blood pressure maintenance drugs for obese patients.

What is “high” blood pressure?

Blood pressure measured at 140+ mm (top measurement, or systolic) over 90+ mm (bottom measurement, or diastolic) is considered high. For people with blood pressure readings in this range, the AHA recommends weight control, a healthy diet, and regular physical activity. If these changes are not effective in controlling blood pressure, medication may be indicated. Confused about what blood pressure numbers mean? Here’s a quick little guide:

Insurance can help

In a study conducted at the University of South Carolina School of Medicine in Greenville, and funded by the National Institutes of Health, U.S. Army, Centers for Disease Control and Prevention and the state of South Carolina, doctors questioned at total of 37,000 patients from 1999-2012. The author of the study, Brent Egan, M.D., together with co-authors Jiexiang Li, Ph.D., Florence N. Hutchison, M.D.; and Keith Ferdinand, M.D., found that the major factor in controlling blood pressure is regular doctor visits. It’s also important to have an insurance plan that helps cover those visits. It’s risky to go without health insurance, and even riskier for those with high blood pressure.

Preventing Heart Attack and Stroke

Blood pressure that is not in the normal range or controlled, either through diet and exercise or by medication, is the leading cause of heart attack and stroke. Of the 78 million people who have high blood pressure, only 80% know they have it, and 75% receive treatment for it. Attending regular doctor visits gives those with hypertension a chance to receive the treatment that can be the difference between life and death. The fact that they are regularly monitored by a physician who checks their blood pressure is a definite advantage.

Get covered

“New Jersey residents now have an opportunity to obtain reasonably priced health insurance” says Robert Searle of The C. Walter Searle Insurance Agency in Nutley, NJ. This can give high blood pressure sufferers a fighting chance against the detrimental effects of the disease. It’s important to visit your physician regularly and to maintain a healthy lifestyle, and the best way to accomplish that is to secure reliable insurance that will help keep you on the road to good health.

Long road trips mean can mean hours in the seat with few stops, especially if you have an itinerary to keep. Whether I am on the motorcycle or traveling with the kids in the car, I want snacks that will keep me energized as well as satisfy my appetite and hold me over till the next stop.

As with all distractions while driving, make sure to stay safe.  Reaching for food can be just as dangerous as texting or talking on a cell phone.  If you are riding a motorcycle, you may want to wear an open face helmet as it will be easier than trying to eat with a full face helmet.  You can find a great guide to all types of motorcycle helmets at this website.

Granola

Ready made or homemade granola is ideal for traveling. I can package it in individual size bags or eat a little at a time, depending on whether I’m truly hungry or want a snack to tide me over. Granola is made from whole grains which provide a sustained level of energy. This works well with small children because each child can have their own serving. If they make a mess, it is easy to clean up and won’t draw flies and other insects like fresh fruit or candy.

Dried Fruit

I prefer to snack on dried fruit when traveling at night. Because fruit is a simple sugar. It breaks down quickly and offers a burst of energy that can help alleviate fatigue. It doesn’t take a large amount of dried fruit to bring about feelings of fullness. One of the most beneficial things about dried fruit is the variety.

Rice Cakes

Rice cakes are ideal for small hands and come in a variety of flavors. They can be a little messy, but like granola allow for easy clean up. One of the benefits of rice cakes is that, even though they are good on their own, peanut butter, cheese or other spreads can be added for more flavor and variety. They are low in calories and will not cause you to feel bloated or uncomfortable.

Peanut Butter/Cheese and Crackers

Prepackaged peanut butter or cheese and cracker combinations are good snacks for both children and adults.  Both peanut butter and cheese are good sources of protein. If whole wheat crackers are used, there are few empty calories. Peanut butter, cheese and whole grains are full of usable nutrients that will keep me energized and awake until I reach my destination. I can choose to eat one or two at a time or keep a stack setting next to me throughout the trip. If I am on the motorcycle, cheese and crackers are easy to eat without worrying about losing control of the cycle. Because cheese is perishable, its best to eat them first or carry a small cooler to hold the cheese. If I prefer to make the cracker combinations myself, it’s best to keep the ingredients separate and assemble them when I’m ready to consume them. This keeps the crackers from getting soggy and the cheese from drying out.

Fresh Fruit

Fresh fruits are perishable and must be properly stored when traveling. Never let fresh fruit set in a hot car for any length of time. It can cause them to ripen quickly and draw flies or other insects. Apples, bananas, pears and grapes are good choices and do not have to be refrigerated when taken along on road trips.

Taking snack foods on a long road trip keeps me energized and prevents me from getting overly hungry between stops. The right type of snack foods provide energy without adding excess calories or making me feel uncomfortable.  I’ve talked about other types of healthy snacks here too.

When looking for a study time snack, don’t settle for carbs, salt and soda fizz. Weather studying for final exams or to training to get a real estate license, it is just as fast and twice as easy to select healthful snack foods to keep our energy up and your brain sharp while studying, The Omega 3 fatty acids are essential fats we need to keep our heart, joints and brains healthy and productive. Harvard’s School of Public Health suggests also adding foods to your diet and especially your snack-study regimen which are highest in that healthy fat, i.e.. vegetable oil, fish, nuts (especially walnuts), flax seeds and finger foods of the green leafy variety. Remember, also, that while Vitamin B-12 builds your brain power, Vitamin E protects it.

• Snack foods wisely chosen will go a long way to spark your mental cognitive abs and also build the ability to recall everything you studied in your cram session. Include foods also that may seem empty of value but filling of stomach, such as flavored popsicles and unsalted air popped popcorn, most raw fruit and good fiber sources.
• A box of the fat free and calorie free dry cereal that has ingredients listed that read like a vitamin and fiber poster is actually very tasty when eaten straight from a dish your studying finger food and gives your digestion an excellent boost as well.
• Avocados can be fork-blended into a quick dip with some fat free sour cream and turn into excellent finger food with slimly sliced carrots, celery or salt free corn chips. Berries are sweet enough to curb the sweet tooth that accompanies our late night study sessions.

A surprising necessity to a study snack should be folic acid, however, which directly lowers levels of homocycsteine and makes a really impressive battle against memory decline. In Australia, a study also found that plenty of foods rich in folic acid were associated with faster information processing and memory recall. After just five weeks of consuming adequate amounts of folic acid, students in the study displayed pronounced memory improvements.

The Top of the Study Brain Food Agenda Should Include:

1. Flavored, tangy but calorie-void popsicles – no real food value but stifles the craving for something sweet and cold;

2. String cheese in the new vivid flavor but free of fat are the newest warfare on the healthful snack food armaments, as they are delicious, fulfill many cravings and don’t bulge the waistline. They also don’t require leaving your study area to grab a few.

3. Air popped pop corn that has no salt or butter fills the stomach and doesn’t cloud the mind.

4. Mix up your own salt free but high energy “trail mix” snack with grains, walnuts, and crushed granola bars, mixed with contents of a box of natural fiber, grain and nuts dry cereal. Eaten as a finger food straight from a bowl, you will study more energetically and have less fatigue.

5. The diet energy bars that are fat and calorie low or free but full of flavor and energy blessed were made for the healthful snack food addict’s cram sessions.

6. Coffee – While coffee itself has been used for decades to prompt studying into the wee hours, the caffeine of the coffee also has a brain power and memory recall service to your brain’s arsenal, exactly the opposite of the lattes and flavored coffee based drinks. The advent of lattes and flavored coffee-based drinks actually are high in cholesterol and some fats, depending upon the flavor of the month. Therefore, coffee gets a resounding A+ but the lattes and other artery endangering cholesterol drinks are gonged out of the contest.

7. Berries, especially blueberries as noted antioxidants, should be on every snack list for healthful standing alone if not for study snacks.

Summer is here and everyone is spending time outside. Who wants to be trapped in a kitchen when cooking and eating outdoors is so much more fun. No one is quite sure what it is about food that is prepared outside, but it always seems to taste ten times better than anything made in the kitchen. The next five summer fun-day foods are just what the doctor ordered for people of all ages.  Some of the recipe ideas were sent to us by these guys.

Sliders

Miniature hamburger buns, better known as “sliders‘, are all the rage at cookouts. They make great snacks and are ideal for little hands who have a difficult time holding a mammoth size hamburger. The best thing about sliders is that almost anything can be used as filling. Tuna salad, miniature hamburgers, cream cheese and veggies, the list is endless. Not only is it a good way to get the kids involved (they can make their own without much help), it also allows people to try new things.  Don’t forget the salad either.

DIY Shish-ka-bobs

Do it yourself shish-ka-bobs are great for cookouts and family gatherings. Not everyone wants hamburgers and hot dogs. Serve the ingredients buffet style so each person can make their very own personalized shish-ka-bob. Place it on the grill or over the open fire and each guest has their own custom-made entree.

BBQ Anything

Summer isn’t summer unless BBQ is involved. Pulled pork, chicken or beef, you can BBQ almost anything. In fact, it isn’t just for hamburger buns either. BBQ can be added to almost anything and turn into a new, trendy entree. A few examples include:

• BBQ tacos
• BBQ fajita wraps
• BBQ-ka-bobs
• BBQ sliders and hot dog buns
• BBQ stuffed peppers

The list of ideas is endless and will continue to grow as long as people continue to explore their options.The neat thing about BBQ is that there are so many different kinds. Set the meats off to the side and let people choose from a variety of sauces. Once they’ve picked their poison, let them grill it up and serve it in whatever manner they choose.

DIY Fajitas

Fajitas are a favorite food for people who like to eat fresh, straight from the garden vegetables. Slice up a few onions, bell peppers, tomatoes, snow peas or any other fresh vegetable that sounds good, wrap your grill in tin foil and start sauteing. Season to taste and wrap in fajita shells. Use as much or as little of each type of vegetable as you like and sprinkle seasonings and a touch of your favorite fajita sauce. Do it yourself fajitas can be made as big or as little as you want, with only the seasonings you want.

Raspberry Ice

On a hot, steamy, summer day, nothing goes better than something icy. Put some fresh raspberries (any fruit will do as long as it has been thoroughly chilled) in a bowl and cover with a sprinkling of sugar. Throw on a little cinnamon or other flavoring and puree. Stick back in the freezer for 30 minutes and when your ready to serve, scoop the icy mix into small bowls. Garnish with the fresh fruit of your choice and a little whipped topping.

Cooking during the summer should never be dull or boring. There are too many ways to try new foods. The great thing about cookouts is that there is virtually no clean up. If dishes are kept covered or stored in coolers, people can come and go as they like and eat whenever the urge strikes. Good food and great times are just around the corner and cooking and eating outside keeps you in the thick of the action.

Not all salads are healthy. You may think that just because there are leafy greens that they’re no doubt good for you. But no. The classic Caeser salad, for instance, is filled with fats and calories all that cheese, croutons and most especially from that heavy dressing. Shrimp salads? Not only is it calorie-packed, but it also has more sodium than anyone would expect. Steak salads are obviously a bad choice as it usually uses red meat and fried onions, as well as the popular Cobb salad that’s served with hard-boiled eggs, bacon and blue cheese dressing. But the great thing about salad is that you can make them with whatever ingredient you want. For some ideas on how to make healthier salads under 300 calories, check these out.

Artichoke, Edamame and Asparagus Salad. Anti0xidant-filled artichokes and asparagus taste perfect with protein and fiber-rich shelled edamame, some garlic, olive oil, lemon juice, oregano, salt, pepper and Parmesan cheese. And it provides only 184 calories.

Endive, pear and Blue Cheese Salad. It’s creamy, crunch, savory and sweet all at the same time, not to mention it offers lots of vitamins and good fats. All you need is walnuts, rye bread, rosemary, garlic, olive oil, pears, low fat buttermilk, Worcestershire sauce, pepper, blue cheese and endives.

Grilled Asia Steak and Spinach Salad. When making this salad, use grass-fed beef as these are rich in omega-3, and baby spinach which provide folate. Add garlic, lime juice, olive oil, brown sugar, low sodium soy sauce, red onion, cilantro and unsalted peanuts.

Grilled Panzanella Salad. With the panzanella, add some summer squash or zucchini, kosher salt, ground pepper, garlic, white wine vinegar, baby arugula, black olives and burrata cheese. This meals provides you with lots of antioxidants and monounsaturated fats.

Moroccan Lamb Salad. The good thing about lamb is that it is rich in selenium which is good for asthmatics. Use lean lamb loins and them some garlic, salt, pepper, cinnamon, cayenne pepper, carrots, mint sprigns, raisins, scallions, lemon juice and Greek yogurt.

Poached Salmon and Watercress Salad. Salmon is rich in protein, omega-3 and vitamin D. And this is how I like it – poached with celery, scallions, lemon, salt, pepper, low fat yogurt, dill, horseradish, olive oil, watercress, sugar snap peas and radishes.

Roasted Squash Salad. The simple combination of roasted butternut squash, maple syrup, hazelnuts, cider vinegar, Dijon mustard, mixed greens and Parmesan cheese gives you rich flavors for only 168 calories!

Spiced Pecan and Roasted Pear Salad. A mixture of pecan halves, garam masala, a bit of salt, pears, sherry vinegar, Dijon mustars, honey, olive oil, watercress, endive, blue cheese and flatbread crackers doesn’t just give you 275 calories, but also a healthy heart and prostate.

String Bean and Fingerling Potato Salad with Shrimp. A healthier, low-cal alternative to shrimp salad, add in some fingerling potatoes, string beans, Dijon mustard, cider vinegar, salt, pepper, dill, pecans and olive oil.

Warm Kabocha and Goat Cheese with Currants. Mix together kabocha squash, olive oil, salt, pepper, baguette slices, goat cheese, frisee lettuce, chives, red wine vinegar and pumpkin seeds. Sprinkles some dried currants – an excellent source of vitamin A and C.

When folks want to eat healthy, the first thing they think about is avoiding red meat such as beef, lamb and veal, and instead eat pork, poultry and especially fish. However, not all types of fish are healthy to eat. Yes, they’re low in fat, rich in protein, omega-3, vitamin D, B2, calcium and other minerals, but there’s still the question of which one of them is low in mercury and PCBs, antibiotics and other chemicals. So when it comes to fish, what should we be eating?

1. Salmon. Number one on our list is salmon as it provides you with around 250 mg of omega-3 of EPA plus DHA as well as a healthy dose of selenium. Not only are omega-3 fatty acids good for the heart but they also boost brain and cognitive function in children.
2. Mackerel. Mackerel contains significant amounts of omega-3, as well. But stay away from a variety of mackerel known as King mackerel as they are high in mercury content, which is detrimental to children’s and pregnant and nursing women’s health.
3. Flounder. The flounder contains 350 mg of EPA plus DHA, and just a 3-ounce portion of this type of fish already gives you a good amount of protein, selenium and vitamin B12. Steer clear from Blackback and Summer flounders though.
4. Haddock. Same as with the flounder, a 3-ounce serving of haddock gives you 17 g of protein. It only contains 0.03 ppm of mercury when it comes to fish, and it also provides you with 63% of the selenium RDA and 50% of the B12 RDA.
5. Herring. A type of fish that provides an even higher amount of protein is the herring. It’s also high in omega-3 and has very low mercury levels, and is highly recommended by the American Heart Association.
6. Sardines. To reduce the risk of heart disease, here’s another type of fish endorsed by the AHA. Sardines are usually packaged with salt, however, so always remember to read the labels and purchase those with no added salt.
7. Pollock. You usually see Pollock in one of children’s favorite snacks – fish fingers. This kind of fish contains 600 mg of EPA plus DHA per 4 ounce portions. It is a good source of lean protein, vitamin B12, selenium and phosphorous, too. Just remember to avoid Pacific pollocks as they contain PCBs.
8. Rainbow Trout. Especially when farmed, rainbow trout contains ridiculous amounts of omega-3s. It also has the ability to boost metabolism and lower cholesterol since it contains more than twice the recommended RDA for B12, as well as half the 15-mg RDA for niacin.
9. Catfish. The important thing to remember about catfish is to avoid the Vietnamese variety. Other varieties contain 100% of your B12 RDA, and 14.3 mcg of vitamin, which is more than the RDA.
10. Tilapia. Another freshwater fish that’s gives you good amounts of selenium and vitamin B12. But what’s even better about tilapia is that it probably has the least amount of mercury content among all fish, only 0.01 ppm.

One of the things I like to do is to butter my vegetables. Admit it, anything with butter tastes absolutely delicious. But do you know what the best part about buttering vegetables is? It’s that you don’t have to feel guilty. Contrary to popular belief, butter can actually be good for you. And it got me to thinking about my favorite buttered veggie recipes.

One study proves that eating fruits and vegetables with high intake of dairy fat resulted in lower odds of coronoary heart diease. “We followed coronary heart disease morbidity and mortality in a cohort of rural men (N = 1,752) participating in a prospective observational study. Dietary choices were assessed at baseline with a 15-item food questionnaire. 138 men were hospitalized or deceased owing to coronary heart disease during the 12 year follow-up. Daily intake of fruit and vegetables was associated with a lower risk of coronary heart disease when combined with a high dairy fat consumption (odds ratio 0.39, 95% CI 0.21–0.73), but not when combined with a low dairy fat consumption (odds ratio 1.70, 95% CI 0.97–2.98).”

So now onto my favorite butter veggie dishes.

Boiled Okra in Butter

This is a rather simple dish. And while some people hate the slimy texture of okra, I really don’t mind it. You only need to combine water, okra and a bit of salt in a saucepan and bring to a boil over high heat. You can choose to chop the okra into small pieces or just chop off the ends. When the okra is already tender, you know it’s done. Drain it and put it back in the saucepan, then add the butter. Stirring frequently, cook it over low heat and wait for the butter to melt. Garnish it with some roasted garlic bits.

Browned Butter Vegetables with Almonds

Another simple five-minute buttered veggie recipe entails melting butter in a skillet over medium to low heat, and seasoning it with garlic and garlic pepper. Add in some sliced almonds, cooking until they’re golden brown. Then, stir in some white wine, some chopped onions, red bell pepper, broccoli and cauliflower, and cook until tender. A nutty aroma sets in that makes you want to just dig in immediately when done.

Buttered Rooted Vegetables

Use parsnips, carrots and turnips. Pour some olive oil into a large pot, then some butter, and then add the vegetables. Toss them up so that the vegetables are coated evenly in butter. Season with salt and pepper. Add a cup of chicken stock and bring that to a boil. Let it simmer, then cover the pot to allow the vegetables to cook. That will take about 20 minutes. Once done, you can add in some more butter to taste.

Grilled Corn with Garlic Butter

Who doesn’t love buttered corn? But here’s a nice take on this favorite chow – whisk together butter, parsley and garlic in a mixing bowl and then brush the mixture lightly on some sweet corn. Grill the corn until the kernels are brown on all sides, while basting some more of that butter mixture. Season with a bit of salt and pepper.

The best way to plan your diet is through small frequent feedings, meaning you need to eat 3 meals a day with snack in between. And what, pray tell, would be the best snacks to eat? Definitely not cheese puffs, moon pies and Twinkies. They’re called junk food for a reason. And snacks are more than just junk food. So here are a few suggestions you ought to try. And don’t you worry – these are quite easy to make.

Cherry Tomatoes with Goat Cheese

You normally don’t see people snacking on tomatoes, but eat them with fresh goat cheese, sprinkled with chives, basil or parsley, and you just can’t get enough. Plus, they’re good for you because of the high antioxidant content.

Bakes Sweet Potato Fries

Probably one of the most iconic snacks is the McDonald’s French fries. If you’re craving for those, here’s a healthier version and a good source of vitamin A: Brush some sweet potato wedges with a mixture of olive oil, chili powder and a bit of kosher salt. Place them flesh-side down on a roasting pan and bake for 25 minutes in a 425-degree oven.

Cinnamon-Spiced Apples

This snack recipe provides you with 3 grams of fiber and good amount of iron and vitamin C. Just place your apple wedges on a microwave safe bowl, adding a bit of brown sugar, cinnamon, nutmeg and raisins. Cook in the microwave for 3 minutes.

An Assortment of Nuts

To make it more interesting, roast them. But first create a mixture of ground cinnamon, ginger, vanilla extract and extra virgin olive oil in a bowl, then add your nuts. Once they’re all coated with the mixture, place them on a baking sheet and place them in a 325-degree oven for 10 minutes.

Banana Oatmeal Walnut Cookies

Or should I say potassium, whole grains and good fat cookies? As those are what these sweet treats provide. To make these cookies, mash a couple of medium ripe bananas, then add a cup of uncooked oatmeal and a quarter cup of crushed walnuts. Place tablespoon portion in a baking sheet and place them in a 350-degree oven for 15 minutes.

Tempeh-Topped Avocado

Tempeh is a fermented soy product that is formed into a cake-like mold, sort of like tofu. It is rich in protein and probiotics. Add that to avocadoes, which is high in monounsaturated fats, and you end up with a very healthy snack.

Greek Yogurt

One of my favorite fixes is Greek yogurt. Try preparing it with a teaspoon of honey and 2 tablespoons of chopped dried plums. Remember to use plain, non-fat yogurt. You can also pair Greek yogurt with blueberries, a known super fruit.

Stuffed Whole Wheat Pitas

Simply stuff your mini whole wheat pitas with hummus, cucumber and tomato. Although I do love them with just the hummus, which is already rich in protein, calcium, monounsaturated fats, omega-3, vitamin B6, iron and a whole lot of other important minerals and nutrients. With the cucumber and tomato it becomes an even healthier snack.

Are you the kind of person who isn’t that fond of beer? And do you sometimes feel left out when your buddies get together to drink or when you can’t join in to toast because you’re afraid your glass of wine might spill? People who don’t like beer mostly complain that they don’t like the sour taste. But then again it also has that sharp, acidic taste that both wine and cider have. But if you really don’t want the strong stuff your friends drink, here are some great alternatives that I’m sure your taste buds would approve of.

• Fruit Lambic – Lambic fruit beers are popular with non beer drinkers. They’re fruity with a nice sour edge. A good example comes from Lindemans. Their fruit lambics come in kriek (cherry), framboise (raspberry) and peche (peach). Make sure you pick the type of fruit you love most to truly appreciate this type of beer.
• Belgian Ale – Belgian beers, like the St. Bernardus Tripel for example, have a well-balanced flavor. Its soft malt and yeasty characteristic will surely convert white wine or champagne lovers as it has the same dry finish that they’re used to. But if you’re looking for a brighter acidic option, go for something like the Saison Dupont. Now for those who are more into cider, they might want to go for the Belgian wit, such as Mill Street, Blue Moon and Hoegaarden, as this has similar qualities – a soft fruity flavor that’s also got some bite to it. A lot red wine drinkers love the tart and fruity taste of a Flemish sour and the more oaky flavor of Belgian red ales the likes of a Rodenbach Grand Cru and Duchesse de Bourgogne.
• Pilsner Urquell – This is the first pilsner beer in the world. A pale lager, this one has a sweet mellow flavor, that’s at the same time spicy and citrusy, which will be to a newbie’s liking.
• Hefeweizen – Hefeweizen is a standard wheat beer. It also has a fruity taste to it that makes it a good starter beer, not to mention that this type of beer is quite mild. Try the Bootlegger’s Old World Hefeweizen.
• Stout – This may be a great choice for those people who don’t normally drink at all or people who are about to drink for the first time. Stouts will definitely smooth over the transition. Hitachino Espresso Stout has a bold, clean coffee bite to it, which tastes great. Or you can also opt for the Left Hand Milk Stout, which has a rather milky flavor. Irish or dry stouts such as Guiness doesn’t have that alcoholic smell, so it’s easier for newbies to stomach.

 The problem I have with sushi is that I honestly can’t get enough of it. It makes me wonder whether my sushi cravings are healthy or not. The verdict? While it is low in calories and is a good source of omega-3, there is the issue of all that white rice, the deep fired tempura shrimps, the soy sauce and the mayonnaise. When eating out, you also have to make sure the sushi is prepped properly as eating raw fish does come with risks. And speaking of fish, there are some varieties with higher levels of mercury that can be detrimental to your health. With all that said, the next time you plan on eating sushi, I recommend these healthier options.

1. The first thing that always comes to mind when they think of wasabi is that it has such a strong flavor that it makes your nose flare up. What people don’t know about wasabi is that it’s full of antioxidants. One such antioxidant is isothiocyanate, the compound also found in broccoli that helps prevent the development of cancer. So if you’re not a fan of wasabi, you may want to reconsider.
2. Sashimi is always a healthy choice, so long as you use fish like tuna or salmon – fish that have less mercury and more vitamin D. Fish meat is also high in protein. Plus these kinds of fish are rather low in calories, and they provide you with omega-3 and unsaturated fats that are beneficial to not only the heart but also the brain.
3. An obvious choice when making or ordering sushi are veggie rolls. If you’re tired of the usual carrots, cucumber and avocado, try adding plum tomatoes, asparagus spears, red onions and romaine lettuce to your cucumber and avocadoes, a delicious yet healthy recipe from Masaharu Morimoto. Sea vegetables are also a healthy option as they’re filled with magnesium, folate and vitamin K.
4. The most common type of rice used in sushi is Japanese rice, but you can also make them with brown rice. Brown rice has lesser calories, has lesser carbohydrate content (if you want to cut down on carbs) and has way more dietary fiber, helping you maintain good digestion. A healthy dose of magnesium, manganese and selenium can also be found in brown rice.
5. Another alternative to rice is soba noodles. These noodles are made from whole grain buckwheat and so has high amounts of fiber, as well as protein. A simple soba sushi recipe to try is just rolling them up in nori sheets together with radish sprouts, cucumber strips and sesame seeds. Or you can pair your soba noodles with sweet soy shitake mushrooms, shibazuke, an egg omelet and spring onions.
6. Instead of regular soy sauce, try using reduced sodium soy sauce as they have 25% less salt. Plus, commercial soy sauce are usually made with chloropropanols 3-MCDP that’s a known carcinogen. But if you can get your hands on real Chinese soy sauce, better use that instead as this contains good amounts of antioxidants.