• Originated in China around 200 BC & so many by-products of soy constitute an imp part of Chinese diet.
• Introduced to Japan around 8th century AD through Buddhist priests. Eating it was thought to promote longevity.
• Soy products isoflavones, linoleic acid(unsaturated fatty acid), both lower cholesterol.
• Low in calories, increase amount of friendly bacteria in the gut so preventing constipation & reducing BP.
• High in antioxidants, so protects against heart disease & some cancers.
• High calcium in it protects against osteoporosis.
• Relieves some symptoms of menopause.
• Due to subtle flavor & soft texture, works well in all kinds of dishes.
• It is eaten plain/marinated, coated in flour & deep fried/roasted, added to soups/stir fries.
• Available fresh or in vacuum packs. Water need to be drained before use.
• Soya beans are soaked, boiled, mashed & then sieved to produce soy milk. Curds are then produced with the addition of a coagulant, and, while warm, set in moulds for sev hrs. Finally, tofu is released into h20 tank to firm & cool further. Cotton cloths are laid across the base of moulds to absorb excess h20, which rslts in distinct in a distinct cloth mark on tofu block.
• Silken tofu is made from thicker soya milk & isn’t drained.
• Tofu & tempeh from Indonesia are closely related.
• Our body protein is made up of a number of amino acids & the protein found in soybeans provides same kind.
• Our bodies can absorb 95% of the protein in tofu, b’cos the manufacturing process removes the less digestible parts of beans. So good for babies, elderly, convalescents, & vegans.
• Firm tofu has a slightly grainy texture & breaks easily, so blanch pieces or briefly fry in oil to harden before stir frying/braising.  Since bland in flavour, use with flavoursome ingredients. Doesn’t freeze well. Stays in friz for weeks if kept submerged in water.
• Silken tofu is the original Japanese type. Since soft, added at the last minute to dishes. It imparts a rich creamy texture & takes on intense flavours. So perfect low-fat alternative to dairy products like cheese, yogurt, cream etc, especially for those who are lactose intolerant. Fresh tofu shd be stored in friz & used within 1wk. Vacuum packed type doesn’t need to be stored in friz, it shdn’t be frozen.
• Marinated/pressed tofu is compressed fresh tofu, which is then marinated in soy sauce+chinese 5-spice powder, which colors outside a rich dark brown, while the inside remains white.
• Smoked tofu is smoked firm tofu for stir fries, salads etc.
• Frozen tofu: It is very different from others with spongy texture & rich flavour, even after soaking in water, & doesn’t disintegrate however long it is cooked.
• Deep fried tofu: Firm tofu cubes are deep fried in oil to golden brown.
• Bean curd skins: The thin skins skimmed off with a stick in a single action skillfully & hung up to dry while the soy milk is boiling. When dry, the milk forms a flat sheet or skin. They shd be soaked in h2o fro 1-2hrs before cooking. They have little flavor of their own but readily absorb flavours of other ingredients.
• Bean curd sticks are made the same way as skins but when the skin is still warm, it is rolled up & dried. They need to be soaked overnight. They have little flavor of their own but readily absorb flavours of other ingredients.
• Tempeh is similar to tofu, but with a nuttier, more savoury flavour & firmer texture. It is Indonesian speciality. Cooked soy beans are fermented with a culture. Can be frozen for 1mth.
• Textured vegetable protein(TVP) was specially designed as a replacement for meat & is made from processed soy beans. Sold in dry chunks or ground, so needs to be rehydrated with boiling water/stock.
• Soy sauce is fermented 6mths to 3yrs crushed soy beans+salt+h2o+yeast based culture. It is called naturally brewed/fermented. Some are chemically prepared to speed up the fermentation. There are 2basic types, light & dark. Light soy sauce is saltier & slightly thinner, used in dressings, soups, & as a condiment. Dark soy sauce is heavier, sweeter, used in marinades, stir-fries & sauces. Once opened, store in friz.
• Shoyu is Japanese soy sauce, quite salty with strong colour, aged for up to 2yrs to produce a mellow sauce that can be used as a sushi dip.
• Tamari is soy sauce, made without wheat, is a by-product of miso production. It has a rich, robust flavor.
• Miso is thick paste made from fermented cooked soy beans+rice+wheat/barley+salt+h20 for up to 3yrs. There are 3strengths: white miso is the lightest & sweetest. Medium miso, preferred for the everyday use, is mellow. Dark miso has a thick texture & a strong flavour. Keep open miso in friz.

1. Considered “wonder foods” & powerhouses of nutritional goodness & life energy.
2. Grow in any climate, rival meat in nutritional value, mature in 3 to 5 days, requires neither soil or sunshine, & can be eaten raw!
3. In the process of sprouting, the vitamins, minerals & protein increase dramatically with corresponding decrease in calories & carbohydrates.
4. Many carbohydrate molecules are broken down during sprouting to allow an absorption of atmospheric N2 & reforming into amino-acids. The resultant protein is the most easily digestible of all proteins, as food predigested by enzymes.
5. During sprouting, the beans lose their objectionable gas producing quality.
6. Contain a lot of fiber & h20, thus are very helpful in overcoming constipation.
7. Safest & best way of getting the advantage of both fruits & vegetables without harmful insecticides.
8. Ensure that seeds & dried beans are fresh & unsprayed & packaged as food. Old beans don’t sprout.
9. Seeds packaged for planting purposes may contain mercury compounds or other toxic chemicals.
10. Main factors for germination are water, air, heat & darkness.
11. Wash 1c beans thoroughly & soak o.night in 5c warm water. Next day, drain, place the beans in a colander. Place the colander in a big bowl & place a lid over it. This ensures airflow in the soaked beans & prevents rotting. Rinse the soaked beans with h20 twice a day for the next 2 days. The seeds will germinate & sprout in 2-3 days depending on the temperature & humidity.
12. Will keep in friz for up to 6wks, but freshes is better.
13. Freezes well, so freeze in large qty’s & use in soups, stir-fry’s, dals, vegetable or fried rice.
14. Grains that can be sprouted: Wheat, maize, ragi, barley.
15. Seeds that can be sprouted: Alfalfa, radish, fenugreek, carrot, coriander, pumpkin, muskmelon.
16. Legumes that can be sprouted: Mung, bengal gram, groundnut, peas.

1. Calcium accounts for approximately 1.5% of total body weight.
2. Bones & teeth house 99% of the calcium in the body, while the remaining 1% is distributed in other areas.
3. In a process known as bone mineralization, calcium & phosphorus join to form calcium phosphate, which gives structure & strength to bones.
4. Calcium may prevent/treat cataracts, colon cancer, high BP, kidney stones, osteoporosis, premenstrual syndrome, pregnancy induced hypertension & preeclampsia.
5. Calcium in food and supplements decreases the absorption of heme and nonheme iron.
6. Magnesium & calcium compete with each other for intestinal absorption. Consequently, calcium supplements shdn’t be taken at the same time as magnesium supplements.
7. Excessive intakes of calcium (more than 3,000 mg per day) may result in elevated blood calcium levels, a condition known as hypercalcemia. If blood levels of phosphorus are low at the same time, it can lead to soft tissue calcification(unwanted accumulation of calcium in cells other than bone).
8. The amount of calcium in foods is not adversely impacted by cooking or long-term storage.
9. Hypochlorhydria, a condition characterized by insufficient secretion of stomach acid, affects many people, especially in the elderly. Lack of stomach acid impairs the absorption of calcium.
10. Vitamin D accelerates the absorption of calcium from the gastrointestinal tract.   Adequate intake of vitamin D is necessary for the absorption & utilization of calcium. As a result, vitamin D deficiency, or impaired conversion of the inactive to the active form of vitamin D (which takes place in the liver & kidneys), may also lead to a poor calcium status.
11. High consumption of potassium reduces the urinary excretion of calcium while high intakes of sodium, caffeine, or protein cause an increase in the urinary excretion of calcium.
12. Certain types of fiber, like the one found in wheat & oat bran, may interfere with calcium absorption by decreasing transit time, limiting the amount of time during digestion for calcium to be absorbed. Dietary fiber also stimulates the proliferation of “friendly” bacteria in the gut, which bind calcium and make it less available for absorption.
13. Oxalic acid, found in spinach, beets, celery, pecans, peanuts, tea and cocoa, can bind to calcium and form an insoluble complex that is excreted in the feces. While research studies confirm the ability of phytic acid and oxalic acid in foods to lower availability of calcium, the decrease in available calcium is relatively small.
14. Phytic acid, found in whole grains, nuts, and legumes, can bind to calcium to form and insoluble complex, thereby decreasing the absorption of calcium.
15. Insufficient calcium intake, poor calcium absorption, and/or excessive calcium losses through the urine & feces can cause calcium deficiency.
16. In children, calcium deficiency can cause improper bone mineralization, which leads to rickets, a condition characterized by bone deformities & growth retardation.
17. In adults, calcium deficiency may result in osteomalacia, or “softening of the bone”.
18. Calcium deficiency, along with other contributing factors, can also result in osteoporosis.
19. Low levels of calcium in the blood (especially one particular form of calcium, called free ionized calcium) may cause a condition called tetany, in which nerve activity becomes excessive. Symptoms of tetany include muscle pain and spasms, as well as tingling and/or numbness in the hands and feet.
20. The corticosteroids (like hydrocortisone, prednisone) are a family of anti-inflammatory drugs that reduce the body’s ability to activate vitamin D, resulting in decreased calcium absorption & increased calcium excretion in the urine.
21. Aluminum-containing antacids, may increase the urinary & stool loss of calcium.
22. Thyroid hormones may increase urinary excretion of calcium.
23. Anticonvulsant medications used to control seizure activity in people with epilepsy & brain cancer, decrease the activity of vitamin D, resulting in decreased calcium absorption.
24. Certain antibiotics may interfere with calcium absorption.
25. Hormone replacement therapy may decrease calcium excretion & increase calcium absorption in postmenopausal women.
26. Alendronate (Fosamax (TM)) is used in the treatment & prevention of osteoporosis. Calcium supplements may interfere with alendronate absorption. Since most people who take alendronate also take calcium supplements, it is advisable to take the alendronate at least 2hrs before or after taking the calcium supplement.
27. Calcium from antacids, dairy products, & supplements can decrease the absorption of tetracycline antibiotics, thereby reducing the effectiveness of these drugs.
28. Calcium supplements fall into 3categories. 1) naturally derived i.e unrefined calcium carbonate that appears as bone meal, oyster shell, limestone & dolomite(clay) are less expensive but may contain toxic material called lead, 2) refined calcium carbonate, which is most commonly used, is inexpensive but less well absorbed than other forms, 3) chelated is calcium bound to an organic acid(like citrate, malate, lactate, or gluconate) or to an amino acid, such as aspartate.
29. To improve absorption, calcium carbonate should be taken with meals, as the presence of food in the stomach causes the secretion of hydrochloric (stomach) acid, a compound that breaks down calcium carbonate.
30. Calcium recommendations are as follows:

• 0-6 months: 210 mg
• 6-12 months: 270 mg
• 1-3 years: 500 mg
• 4-8 years: 800 mg
• 9-13 years: 1300 mg
• 14-18 years: 1300 mg
• 19-30 years: 1000 mg
• 31-50 years: 1000 mg
• 51+ years: 1200 mg
• Postmenopausal women not taking hormone replacement therapy: 1500 mg
• Pregnant and lactating women (younger than 18 years): 1300 mg
• Pregnant and lactating women (older than 18 years): 1000 mg

1. Found in foods we eat.
2. Helps body grow, develop & stay healthy.
3. Each one has a special role to play.
4. Our body can’t make them, so we need to provide them through different foods b’cos different foods contain different vitamins & minerals.
5. When people don’t get enough of these, they can have health problems.

Vitamins: 2types.

• Fat soluble vitamins: Vitamins A, D, E, K are fat-soluble vitamins.  When we eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues & in liver from few days to 6months until body needs them. Then special carriers take them to where they are needed.
• Water-soluble vitamins: Vitamins B & C are water-soluble vitamins. They are different & don’t get stored in body. Instead, they travel through bloodstream & whatever body doesn’t use comes out through urine.  So these need to be replaced often.

1. Vitamin A: It plays a really big part in eyesight, especially night vision. It also helps you grow properly & aids in healthy skin. Found in milk fortified with vit A, orange fruits & vegetables(carrot, cantaloupe, sweet potato), dark greens(kale, spinach, collards), liver.
2. Vitamin B: It’s a big group of— B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, pantothenic acid. They are imp in metabolic activity i.e help make energy & set it free when body needs it. They are involved in making RBC, which carry O2 throughout body. Since every part of our body needs O2 to work properly, B vitamins are very imp. Found in whole grains (wheat, oats), animal food (fish, seafood, poultry, meats, eggs, milk, yogurt), leafy greens, beans, peas.
3. Vitamin C: Important for keeping body tissues, such as gums & muscles in good shape, helps to heal wounds or cuts, helps body resist infection, i.e makes it a little harder for body to become infected with an illness. Found in citrus fruits(lime, lemon, orange), strawberry, kiwi, tomato, broccoli, cabbage, sweet red peppers, cantaloupe.
4. Vitamin D: Is needed for strong bones & teeth. It helps body absorb the amount of calcium it needs. Found in milk fortified with vitamin D, fish, egg yolks, liver, fortified cereal. You can also get this from Sun.
5. Vitamin E: This hard-working vitamin maintains a lot of our body’s tissues, like the ones in our eyes, skin, & liver. It protects lungs from becoming damaged by polluted air & is important for the formation of RBC. Found in whole grains(wheat & oats), wheat germ, leafy green vegetables(like broccoli), sardines, egg yolks, nuts & seeds.
6. Vitamin K: is the clot master. This is when certain cells in blood act like glue & stick together at the surface of the cut to help stop the bleeding. Found in leafy greens(broccoli), dairy products(milk, yogurt), soybean oil.

Minerals: Body needs these to perform many different functions, like building strong bones to transmitting nerve impulses. Some are even used to make hormones or maintain a normal heartbeat. 2types.

• Macro: Macro means “large” in Greek. Body needs larger amounts of these than trace minerals. It includes calcium, phosphorus, magnesium, sodium, potassium, chloride, & sulfur.
• Trace: Body needs just a tiny bit of each of these. Scientists aren’t even sure how much of these minerals are needed each day. It includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, & selenium.

1. Calcium: It helps build strong bones & teeth, supports proper functioning of nerves & muscles, helps blood clot. Excellent sources of calcium include boiled spinach, turnip greens, mustard greens, & collard greens. Good sources are dairy(low-fat curd, goat’s & cow’s milk, mozzarella cheese), sesame seeds, black-strap molasses. Also found in canned salmon & sardines with bones, leafy green vegetables (like broccoli) & in calcium-fortified foods — from orange juice to cereals & crackers.
2. Magnesium: It relaxes nerves & muscles, builds & strengthens bones, keeps blood circulating smoothly.  Muscle-weakness, tremor, or spasm, Heart-arrhythmia, irregular contraction, or increased heart rate,  Softening & weakening of bone, Imbalanced blood sugar levels, Headaches, Elevated BP may indicate the need for more magnesium. Avoid overcooking to minimize loss of magnesium. Excellent sources in order are raw pumpkin seeds, boiled swiss chard & spinach, cooked soybeans, salmon, raw sun flower seeds, sesame seeds, halibut baked/broiled, black beans & navy beans cooked.
3. Iron: Body needs iron to transport O2 from lungs to the rest of body. Iron is imp in the formation of hemoglobin, which is the part of our RBC that carries O2 throughout the body. Found in meat, especially red meat(like beef), tuna & salmon, eggs, beans, baked potato with skins, dried fruits(like raisins), leafy green vegetables(like broccoli), whole & enriched grains(like wheat, oats).
4. Potassium: It keeps muscles & nervous system working properly. Blood & body tissues(like muscles) contain water & potassium helps make sure the amount of water is just right. Found in bananas, tomatoes, potatoes with skins, leafy green vegetables(like broccoli).
5. Zinc: It helps immune system, which is our body’s system for fighting off illnesses & infections. It also helps with cell growth & helps heal wounds & cuts. Found in protein foods–like beef, pork, lamb, legumes(like beans, peas, lentils), peanuts.

]]> http://renuscorner.wordpress.com/2009/09/25/vitamins-minerals/feed/ 0 Renu http://renuscorner.wordpress.com/2009/09/23/health-foods/ http://renuscorner.wordpress.com/2009/09/23/health-foods/#comments Wed, 23 Sep 2009 19:52:18 +0000 RENU http://renuscorner.wordpress.com/?p=661 ]]>

1. Asparagus: High in Folate, vit ACK, very good source of tryptophan, vit B1B2B6B3, manganese, fiber, copper, phosphorus, protein, potassium, low in sodium. Good source of iron, zinc, magnesium, selenium, calcium. It is diuretic due to Amino Acid asparagine in it, so treats problems involving swelling, such as arthritis & rheumatism. Carbohydrate called inulin in it increases friendly bacterial growth in gut. Pick firm, thin stemmed asparagus with deep green/purple closed tips. Use within 1-2days for good flavor. Wrap ends in damp paper towel, away from light in friz, since folate is destroyed by air, heat or light. Don’t worry if urine smells different when you eat asparagus.
2. Avocado: Good source of vit K, B6, C, fiber, potassium, folate, copper. Oleic acid, a MUFA(Mono Unsaturated Fatty Acid) in it lowers total cholesterol & LDL cholesterol (bad), increases good HDL cholesterol. Good source of potassium. It increases absorption of health promoting carotenoids from vegetables. So add some to all foods everyday. Fights oral cancer. Tree ripened ones will have better flavor & will have slight neck rather than rounded. Or ripen firm avacado in paper bag, then keep in friz, stays 1wk. Sprinkle exposed surface with lemon juice to prevent browning.
3. Beets: Rich in folate, very good source of manganese & potassium, good source of fiber, vit C, magnesium, tryptophan, iron, copper, phosphorus. Betacyanin, the pigment that gives it purple-crimson color is a powerful cancer fighter especillay colon cancer. It also protects against heart problems by dropping cholesterol & increasing good HDL cholesterol. Betaine in it helps lessen inflammations. Rich in folate. Beets & swiss chard are from same family, so their leaves taste the same. Cut most of the leaves & stems from root so they don’t absorb  moisture from root & store unwashed in crisper section of friz so stay for 4wks. Store unwashed greens in plastic bag.
4. Bell peppers- Rich in Vit AC, 2 powerful anti oxidants. Very good souce of fiber, vit K, manganese. Good source of potassium, vit B1, E, tryptophan, copper. Vit B6 & folic acid in them are very important for reducing high levels of homocysteine, a substance produced during the methylation cycle (an essential biochemical process in virtually every cell in the body). High homocysteine levels have been shown to cause damage to blood vessels & are associated with a greatly increased risk of heart problems. Also provides fiber, a carotenoid called lycopene that prevents many kinds of cancer.  Vit C, beta carotene, folic acid, all found in bell peppers reduce risk of colon cancer. Beta-cryptoxanthin, an orange-red carotenoid found in high amounts in red bell peppers, pumpkin, corn, papaya, tangerines, oranges & peaches, lowers risk of lung cancer. Lutein & zeaxanthin pigments in red bell peppers protect against muscular degeneration, the main cause of blindness in elderly. Vit C & beta carotene fight against cataracts. Pick firm peppers that are heavy for their size. Available thoughout year but is a summer vegetable.
5. Broccoli:  Rich in Vit ACK , folate & fiber. Good source of manganese, tryptophan, potassium, Vit B6 & B2, phosphorus, magnesium, protein, omega 3 fatty acids. Good source of vit B5, B1, B3, E, iron, calcium, zinc. Has  zinc & selenium, 2 trace minerals that act as cofactors in numerous immune defensive actions. When eaten with tomatoes, which is also recognized for fighting cancer, we see an additive effect. By eliminating Helicobacter pylori (H. pylori), it supports stomach health. Broccoli & other leafy green vegetables contain powerful phytonutrient antioxidants in the carotenoid family called lutein & zeaxanthin, both of which are concentrated in large quantities in the lens of the eye. Good for strong bones as contains both calcium & vit C, which improves calcium absorption(milk has no vit C & high in calories.) Pick uniform colored with no yellowing firm clusters. Very perishable, so store in open plastic bag in crisper section of friz to keep for 1wk. If blanched & frozen, stays 1yr.
6. Brussel sprouts: Rich in Vit CK, very good source of Vit A, B6, B1, tryptophan, folate, manganese, fiber, potassium, good source of omega 3, iron, phosphorus, protein, magnesium, vit B2, E, copper, calcium. Available year round but are at best from autumn through early spring. Vit A & beta carotene, both play imp roles in defending the body against infection & promoting supple, glowing skin. Both soluble & insoluble fibers are present in equal amounts. Select firm, compact & vivid green ones free of yellowed or wilted leaves. Store in plastic bag in friz, stays 10days. Can blanch & freeze to stay for 1yr.
7. Cabbage: Rich in Vit CK, very good source of Vit B6, folate, manganese, fiber, good source of omega 3, vit A, B1, B2, potassium, protein, magnesium, calcium.  Available year round but are at best during late fall & winter months.
8. Carrot: Found throughout the year, but in season in summer & fall. Rich in vit A, very good source of vit CK, fiber & potassium. Good source of vit B1B3B6, manganese, phosphorus, magnesium, folate. Excellent source of anti-oxidants & richest vegetable source of pro vit A carotenes. Beta-carotene promotes good vision, especially night vision. Phyto nutrient called flacarinol in carrots promotes colon health. Pick deeper colored firm & smooth ones as deeper the orange color means, the more beta carotene. Stem end shdn’t be darkly colored. Since the sugars are concentrated in the carrots’ core, generally those with larger diameters will have a larger core and therefore be sweeter. The trick to preserving the freshness of carrot roots is to minimize the amount of moisture they lose. So store in coolest part of the refrigerator in a plastic bag or wrapped in a paper towel, which will reduce the amount of condensation that is able to form. Store away from apples, pears, potatoes etc that produce ethylene gas since it will cause them to become bitter. Green tops shd be cut off before storing since they will cause the carrots to wilt prematurely as they pull moisture from the roots. Wrap tops in a damp paper & keep in friz, but use soon or else will wilt quickly.
9. Cauliflower: Best from December through March. It lacks the green chlorophyll found in other cruciferous vegetables b’cos, leaves shield the florets from the sun as they grow. Rich source of Vit CK, folate, fiber & good source of vit B5B6, tryptophan, omega 3, manganese. Pick clean, creamy white, compact ones, store in plastic or paper bag in friz stem side down so moisture don’t develop in clusters.
10. Celery: Available throughout year but best in summer. Rich in Vit CK, good source of potassium, folate, fiber, manganese, Vit B6. Phthalides, an active compound, may lower cholesterol & coumarins, may prevent cancer by preventing free radicals from damaging cells. Phthalides, help relax the muscles around arteries & allow those vessels to dilate. With more space inside the arteries, the blood can flow at a lower pressure & so lowers BP. Phthalides also reduce stress hormones, one of whose effects is to cause blood vessels to constrict. Celery has a reputation among some persons as being a high-sodium vegetable, & BP reduction is usually associated with low-sodium foods. Since two stalks of celery only provide about 4% of the sodium DV, most individuals would be able to include 2 or even more stalks of celery in a day’s diet while keeping their total sodium intake below the DV by sticking with other low-sodium foods. Potassium & sodium, which are imp for regulating fluid balance, stimulates urine production, thus helping to rid the body of excess fluid. Celery lowers cholesterol. Choose crisp one that snaps easily, without yellow leaves. Store in sealed container or wrap in pl.bag/damp cloth in friz. Can’t freeze.
11. Collard greens: Available year round but best from Jan through April. Like Kale & mustard greens, they are non head forming members of the Brassica family. The dark blue-green leaves that are smooth in texture & relatively broad distinguish them from the frilly edged leaves of kale. Rich in Vit ACK, manganese, folate, calcium, fiber, good source of tryptophan, potassium, Vit B2B6. It is rich in health promoting phytonutrients, 3main anti oxidants in foods Vit ACE, anti oxidant mineral manganese, so nutritional superstar. Vit E-rich Leafy greens slow loss of mental function. Pick firm, non-yellow, unwilted ones. Store unwashed in damp paper towel in pl.bag in crisper section of friz. Sooner they are eaten, the less bitter they will be.

There are many different types of food in China that can be categorized roughly by four regions: Southern, Northern, Eastern & Western.

• Southern, or Cantonese cuisine- is the most well known to Americans. It includes a large variety of vegetables & meats, the familiar Fried Rice recipes(since Rice is the staple here). Many of the dishes here are prepared very quickly by stir-frying. Usually here the food is lightly flavored, but there are a large variety of tastes used. Sweet & sour dishes originated here.
• Northern, or Beijing – Also known as Mandarin cuisine, originated here. Since this area has very sever winters, does not allow for the growing of rice, so wheat is the staple. Wheat is made into noodles, pancakes, & dumplings. The flavors here are more robust, with plenty of onion, garlic, cabbage, bean pastes, dark soy sauce & oyster flavored sauce. With influences from Mongolian & Muslim invaders in the past, Northern cuisine is hearty fare. Beijing (Peking) Duck, Mongolian Hot Pot & Mongolian Beef are some of the more familiar types of this cuisine.
• Eastern, or Shanghai cuisine- uses a combination of wheat & rice as its staples, so rice & wheat noodles are very popular. Due to lot of rivers & other bodies of water, fish & seafood are a very large part of the cuisine. Sugar is also grown in this area, & includes delicate & refined varieties of sweet & savory pastries. Meatballs from finely minced pork is made here.
• Western, or Szechwan cuisine- famous for its use of tongue-blistering chili peppers in a variety of dishes. But there’s more to this cuisine than just heat. There are subtle dishes, such as smoked Chicken that is smoked with tea leaves. Szechwan pepper & 5 spice powder are the spices used in this cuisine. Hot &  Sour soup, Twice Cooked Pork are familiar dishes from this area. Ever hear the expression “Oil and water don’t mix”? It’s true, which is why drinking water doesn’t help combat the effects of spicy foods. Since most spices are oily, the water just rolls over the spice. Eat rice instead – it absorbs the hot chili oil. Beer or milk also help. Szechuan pepper is not a pepper at all. Instead, the reddish-brown fruit – one of the ingredients in five spice powder – is a berry that comes from the prickly ash tree. While not as hot as chili pepper, it does have a unique flavor, and is famous for its numbing effect on the tongue.

Authentic dishes

• Szechuan chicken: Rinse, pat dry with paper towels, cut to thin strips, partially frozen boneless, skinless, 4chicken breasts of 7oz each. Dip strips in whisked 2egg whites+2T cornstarch, deep fry till turn white & remove. In 1T sesame oil, stir-fry 1minute 4carrots julienned, add 1/2 red bell pepper sliced & 1/2 green bell pepper sliced. Make a well in center of wok, add 2Trice wine/dry sherry/cooking wine + 1t worcestershire sauce + 2t tabasco sauce + 2T sesame oil + 1T soy sauce + 2T brown sugar + 1/4t cayenne + 1/2t red chilli flakes + 1T ginger mince. Heat briefly & stir the sauce in with the vegetables. Add chicken, stir-fry 2 mts, sprinkle 3 green onions chopped. Serve with rice.
• Kung Pao chicken: Marinate 1/2hr 1lb boneless chicken breast, cut to 1″cubes in 2T soy sauce + 1 1/2T h20 + 1 1/2T corn starch + 1/4t garlic salt, d.f 1/2min, remove. In 1T sesame oil, fry 4 dried red chillies until black, add 1t ginger chopped, chicken, stir, add 2T soy sauce + 1T white wine/sherry + 1T sugar + 1t cornstarch + 1/2t salt + 1t sesame oil, stir until just thickened, remove, sprinkle 1/2c peanuts.

• Central nervous system comprises the brain & spinal cord.
• Brain’s 100 billion interconnected cells make it the most complex structure known.
• Though brain is only 2% of body weight, it uses 20% of body’s energy.
• Brain exchanges info with every organ via spinal cord & peripheral nerves.
• Brain’s neurotransmitters communicate with every cell in the body.
• Brain is the center of our senses, thoughts, feelings & the coordination of all movement & body processes.
• Brain has 4parts: brain stem, cerebellum, midbrain & cerebrum.
• Brain stem & cerebellum control involuntary functions.
• Midbrain, located on top of the brain stem deep within the brain, is involved in the expression of emotions.
• Cerebrum consists of 2cerebral hemispheres connected by a band of nerve fibers. Left/rational hemisphere specializes in logical thought & right/intuitive hemisphere in perceiving & feeling emotions, appreciating visual patterns & music.
• Spinal cord descends from brain stem in a central canal within the spine & acts as highway for info.
• Ailments range from the tingle of an irritated nerve to strokes & tumors.
• Conventional approach: Painful symptoms treated with analgesics & other medications.
• Complementary approach: Work with body & mind, dietary modifications may be advised.

Carpal Tunnel Syndrome

• Carpal tunnel is the round bone found at the front of the wrist.
• Symptoms- Numbness, pain, tingling in palm, thumb, 1st 2 fingers, worsens at night.
• Cause- Compression of median nerve that passes through the wrist in people who make repetitive movements, such as keyboard operators or in women who are pregnant, menopausal, taking oral contraceptives, experience PMS, or in people with underactive thyroid.
• Conventional treatment: Consult doctor at the 1st sign of symptoms. If condition persists, medication, plaster cast, or even surgery recommended to take pressure off the nerve.
• Self help: Hang arm down the side of bed at night or wear wrist brace for relief.
• Acupuncture: Needles inserted into local points around the wrist to help relax tension in the soft tissues.
• Osteopathy: Manipulation to increase mobility & disperse excess fluids in the local soft tissue to relieve symptoms.
• Homeopathy: Nat mur 6c if retaining fluids. Aconite 6c if pain keeps you awake at night as aconite eases pain.
• Nutritional therapy: If swelling is due to buildup of fluid, may recommend vit B6 supplements or eat foods rich in B6(whole wheat bread, wheat germ, fortified cereals, liver, bananas, fish, nuts, dried brewer’s yeast, yeast extract).
• Other options: Acupressure & Hydrotherapy.

1. Psychotherapy & conseling
2. Hypnotherapy
3. Autogenic training
4. Biofeedback
5. Relaxation & breathing
6. Meditation
7. Flotation therapy
8. Visualization
9. Sound therapy
10. Music therapy
11. Art therapy
12. Feng shui
13. Geomancy
14. Color therapy
15. Light therapy
16. Energy medicine
17. Other therapies

1. Naturopathy
2. Hydrotherapy
3. Anthroposophical medicine
4. Homeopathy
5. Biochemic tissue salts
6. Bach flower remedies
7. Crystal therapy
8. Western Herbalism
9. Chinese Herbalism
10. Ayurveda
11. Nutritional therapies
12. Orthomolecular therapy
13. Clinical ecology
14. Magnetic therapy
15. Other therapies

1. Massage
2. Aromatherapy
3. Reflexology
4. Metamorphic technique
5. Chiropractic
6. Osteopathy
7. CranioSacral therapy
8. Rolfing
9. Aston-patterning
10. Hellerwork
11. Feldenkrais method
12. Alexander technique
13. Tragerwork
14. Bioenergetics
15. Acupuncture
16. Acupressure
17. Shiatsu
18. Do-In
19. Thai massage
20. Qigong
21. Tai Chi
22. Polarity therapy
23. Healing
24. Therapeutic touch
25. Reiki
26. Yoga
27. Dance movement therapy
28. Bates method
29. Other therapies