Seekh Kebab

What you need:
150 g minced beef or lamb
1 tsp grated ginger
2 cloves crushed garlic
3 tbsp coriander
2 tbsp mint
1 tsp cumin seeds
1 tbsp extra virgin olive oil
1/2 tsp ground cloves
1/2 tsp ground cardamom seeds
2 finely chopped green chilies

How to make it:
Put the chilies, ginger, coriander, cumin, mint, garlic, oil, cloves, and cardamom in the food processor. Add this to the meat and salt. Mix with your hands. Divide into 12 and cover and chill in the refrigerator for 30 minutes. Lightly oil metal skewers and shape the meat around each skewer. Place under a preheated grill and cook 5 minutes on each side. Remove, let cool and eat.
Other Asian inspired dishes that you can try I already have posted. Check out Riceless Sushi (June 15), American Sushi (June 26), or the Turkey Curry (July 24)

Featured Foods: Sashimi and Ginger

What better foods to represent Asia than raw fish and the popular spice ginger. Sure I could have done the popular sushi, but we don't really need all that rice and extra stuff! Ginger is native to India and China, where it has been used medicinally for centuries (and can be found in the writings of Confucius). It is one of the earliest spices known to western Europe; brought in the 9th century. In Asia it is usually used minced, crushed, or sliced; and is served pickled, with chutney or in curry pastes. It has been used to help relieve indigestion, gas pains, diarrhea, stomach cramping, nausea (both motion sickness and morning sickness), and to treat asthma, bronchitis and other respiratory conditions (because it helps to loosen and expel the phlegm in the lungs). It has anti-inflammatory qualities as well that help to relieve pain and reduce inflammation caused by arthitis, rheumatism, and muscle spasms. Chinese use it therapeuitcally to stimualte blood circulation, remove toxins, cleanse the bowels and kidneys, and to nourish skin. Interestingly it is a diaphoretic, therefore it causes one to sweat, so it is therefore sometimes used to break sweats, by warming the body and increasing perspiration. It has a spicy, aromatic, and pungent taste. Buy it by the root or in paste and add to any dish, (especially currys).

Sashimi will be short and to the point, as it is simply thinly sliced raw fish (therefore you get the benefits of fish). Sashimi is an excellent source of protein (great for muscles), omega-3 (great for the brain and inflammation), and nutrients like: selenium, niacin, vitamin B12, vitamin B6, phosphorus, and magnesium. The options of fish are endless: salmon, tuna, halibut, mackeral, calamari, and so much more. You don't have to be worried about eating raw fish, just eat a reputable restaurant or choose "sashimi grade" fish when shopping for yourself. So go out and get yourself some raw fish and pickled ginger (to cleanse the palate), and maybe go completely crazy and get out your chopstick, and enjoy!

Green with Envy

Tea is one of the most popular beverages in the world. It is consumed the most, only second to the ever so essential water. Tea has such a long history, dating back centuries in ancient China. Plus you can see the importance of tea in other cultures. How about tea in Britain (tea and crumpets), or even right here in this country (ever heard of the Boston Tea Party)?There are all kinds of tea: Oblong, black, white, and the one we'll be addressing today: green. The only difference is how they are fermented and where they come from. Of course today tea is a fancy deal with all kinds of flavorings and names and spices added on. Of course the best teas are grown at higher altitudes, where the leaves can mature more slowly and yield a richer flavor.The main difference (and the great thing) in green tea is that instead of coming from fermented leafs, it is made of steamed tea leaves. This process enables it to retain all of it's vital antioxidants. Green tea has been used for medicinal purposes in China for over 4,000 years. Chinese and Indians have long used tea as: a stimulant, diuretic (urine output), astringent (control bleeding and help heal wounds), improve heart health, create flatulence (gas), regulate body temperature and blood sugar, promote digestion, and improve mental processes. Today there have been so many positive studies about green tea, that I don't think anyone can argue against its greatness. Green tea is rich in catechin polyphenols. The best known (rather the most studied) is epiallocatechin gallate, or we'll refer to it as EGCG. This is a powerful antioxidant, most famous for its cancer fighting abilities. Want an idea of how important it is? It is twice as powerful as resveratrol (the renowned antioxidant of red wine, known for heart health and for limiting the affects of smoking). What does it do for cancer? It inhibits the growth of cancer cells, but also it kills cancer cells without harming the healthy tissue. Because green tea is steamed, it prevents these EGCG from being oxidized. Need more? Green tea decreases IGF-1 (associated with breast, prostate, colon, and lung cancers), reduces the expression of compounds metastasis and the spread of cancer cells, reduces the amount of vascular endothelial growth factor (develops new blood vessels to carry nutrients to developing tumors).  It's great for hormone-derived cancers forms: it enhances the survival of ovarian cancer, and helps with prostate cancer (it inhibits the production of prostate-specific antigen, a marker for prostate cancer). As with most things, green tea is not only great for cancer, but for your heart as well. It lowers the risk of atherosclerosis by lowering LDL levels, triglycerides (terrible for the promotion of heart disease), lipid peroxides, and fibrinogen (involved with blood clots). The catechins in the tea thin the blood as well, which prevents the formation of blood clots by preventing the formation of pro-inflammatory compounds derived from omega-6 (found in grocery store meats and polyunsaturated vegetable oils).How can we talk about cancer and the heart without talking about the brain? Tea slows the age-related decline brain function like declining memory, cognitive impairment, dementia, and Alzheimer's. Other important points, is that it may increase bone mineral density, which is vital to preventing osteoporosis. Dieters love it too! It promotes the loss of visceral fat. What's visceral fat? It's the fat that accumulates in the abdominal cavity and surrounds the intestines and organs (think of an apple shaped women). This is especially important, because excess abdominal fat is associated with an increased risk for metabolic syndrome and type 2 diabetes. Something else that is fascinating is that it may help prevent tooth decay (most people associate discolored teeth with tea drinking, but again it's the kind of tea that you're drinking. The benefits and studies backing them go on forever, so go on and brew yourself some green tea.  

Soft Martial Arts

Today is exercise day, and really I'd just like to post a video of some Chinese bike riders, and just reiterate slow movements, but I figured I'd do some research and bring you some mental exercising as well. Asians, as I've mentioned before, tend to be healthier than Americans (except when Western influence wins out and they succumb to our lifestyle of fast food and chronic illnesses). Exercise is no different, there's no chronic cardio there. To get around, just general transportation, they usually walk or bike (think of all those videos or photos you've seen of Chinese streets congested with bike riders). Even the practices we're going to look at are slow movement. First we'll glance at Tai Chi and Qigong, before exploring the wildly popular practice of yoga. Millions of Chinese have practiced tai chi, for centuries past. It incorporates detailed physical movements, breathing techniques, and cognitive tools that strengthen the body and mind, while balancing qi (life force). There are 5 popular styles, each named from they family they originated (Chen, Yang, Wu Hao, Wu Chu'uan yu, and Sun styles). Another martial arts type training is qigong. It originated some 5,000 years ago and there are over 10,000 styles/systems! It has developed over time for different Chinese society systems: Chinese medical community (preventative and curative), martial artists, religious (Taoist and Buddhist as part of their meditative practice) and Confucian scholars (improve moral character).

 There are 4 types of training: dynamic (special movement and exercise), static (postures), meditative (visualization or focus on specific ideas, sounds, concepts, or breathing patterns), and external aids (ingestion of herbs, messages, or physical manipulation). Let's now look at the ever-so popular yoga. Yoga has been around for at least 5,000 years; stone carvings dating back this far have been found in the Indus Valley. A big misconception is that it developed from Hinduism, but it actually pre-dates the religion. The techniques used today are the collective experiences of many individuals over many thousands of years (which has led to over 100 different schools of yoga. The 3 main structures are: exercise, breathing, and meditation, that are designed to place pressure on the body's glandular system. Breathing is based on breath being the source of life in the body. Breathing and exercise prepare the individual for meditation (quiet mind for silence and healing everyday stress). There are 8 steps in classical yoga (although not all are practiced in 'US' yoga). 1. Yama 'restraint' from violence, lying, stealing, and hoarding 2. niyama 'observance' purity, contentment, tolerance, study, and remembrance 3. asana- physical exercise 4. pranyama- breathing 5. pratyhara- preparation for mediation (withdraw mind from senses) 6. dharana- concentration 7. dhyana- meditation (focus on 1 thing or nothing) 8. samadhi- absorption or realization of the essential nature of the self. In addition to steps there are several schools of yoga: hatha (what we consider yoga- physical movements and postures, plus breathing), Raja ('Royal Road' all, plus meditation and study for the well-rounded individual), Jnana (most difficult, path to wisdom), Bhakti (extreme devotion- centered on personal concept of God), Kashirs Shaivism (ultimate union of opposites; emotion rather than intellect), and lastly tantra (show unseen consciousness through specific words, diagrams, and movements). What can you do? Of course there's the traditional DVD or picture book, try joining a class and get instruction and feedback, plus comrades. It's a great way to practice mediation (check past blogs).

I'll end with a list of just some of the many benefits of yoga: decreased blood pressure, decreased respiratory rates, flexibility, increased range of motion (joints), improved hand-eye coordination, improved posture, increased energy levels, improved sleep, improved balance, increased mood, decreased depression, improved memory and concentration, lower cholesterol and triglycerides, increased self-awareness, and personal growth. So go on and get your warrior poses on!

The Okinawans: The Key to Longevity

The fountain of youth or immortality have been dramatized and desired  by people all over. Are these realistic dreams? I think not, but what about the idea of aging successfully. To live a long, healthy (disease free) life. Sounds nice, doesn't it? Today most of us fear the risk of heart disease, stroke, or cancer (or occurrence) of these diseases, who live beyond the century marker. The Japanese (especially women) have the highest life expectancy in the world. We're going to look at the Okinawa, who have a well documented plethora of centenarians. They have more people over 100 years old per 100,000 population anywhere in the world. They have the lowest rates for cancer, heart disease, and stroke. Women in Okinawa have the highest age expectancy of all age groups. Some studies, suggest genetics as part of this (up to 1/3) because siblings of centenarians tend to live longer as well, but I would say that environment and lifestyle are the key factors. I firmly believe if Americans changed their lifestyles (especially eating habits) occurrences of these diseases would dramatically decrease, because we use genetic predisposition as an excuse for a lack of health and disease. So what accounts for the Okinawa's phenomenal ages? First off not only are they older, but their quality of life is high. They're lean (the average BMI is 18-22) and energetic, with less diseases. Reasons for most of their benefits are attributed to good diet, high levels of physical activity, moderate alcohol use, no smoking, and positive attitudes. What do they eat? A key point to make first, is that they eat less calories (say compared to the average American). They practice Hara Hachi Bu, where they eat until they are 80% full (rather than overstuffing themselves with ridiculous portion sizes). Eating less calories produces less free radicals. Free radicals are generated by metabolizing food into energy (which damages molecules like tissues and DNA). They increase the risk of chronic diseases. So eating less calories will increase life span. So where are they getting their calories? Okinawans eat vegetables in abundance (dark leafy greens and seaweed are just some forms). They also eat fruits, although, not nearly that much, compared to the amount of vegetables they consume. Protein sources? Fish of course, they are part of the island (surrounded by water) of Japan. This provides them with those oh-so essential omega-3 fatty acids (important for such things as cognition and inflammation), plus their vegetables are providing them with an array of vitamins, minerals, and antioxidants. In addition to being low in calories, their diet is low in glycemic load (less sugar, so that they're not spiking their insulin levels and causing inflammation). Physical activity? Okinawas aren't hitting the gym daily or killing themselves on treadmills; they get enough through everyday activities. This includes walking and gardening; slow aerobic activities (check out past blogs such as "Walking, Better than Running"). Other forms of exercise may include some kinds of soft martial arts, but once again they're not just going through the motions and doing it to 'get fit' like its a chore. It connects organically to their spiritual beliefs. They believe health and longevity are achieved by nurturing you ki (life energy) and by balancing life in tune with how nature intended. This fits right into their reduced stress (it's my personal belief that stress does not exist, but we create it in our minds, therefore we only have stress because we believe it) and increased moods. Tested Okinawans proved to be generally unstressed and maintained a positive outlook on life (great coping skills, in addition to a deep sense of spirituality, meaning and purpose). This has actually been correlated to their reduced risk of dementia. The Okinawans have some truly outstanding health facts. Studies individuals, not only have lower heart disease rates, but low cholesterol, low homocysteine levels (amino acid that causes damage to arterial walls, usually associated with those with low folate (leafy greens) and vitamins B6 and B12 intake), and clean, healthy arteries. Another chronic disease form-cancer, they have great figures (especially hormone-dependent forms. They have 80% less risk of breast and prostate cancers, and 50% less risk of ovarian and colon cancers. What else effects aging? Bone health- how about things like replacement hips and osteoporosis. Picture all those elderly you see shuffling around because picking up their feet increases the risk of falling, which increases their risks of snapping one of their frail and brittle bones! Okinawans have less risk of bone fractures and their bone density decreases at a slower rate. Why? Their high calcium consumption through diet, high activity levels, and of course vitamin D (we've discussed this before too, the sun is your friend so Go Outside!) Hormonally they're superior too! They have more natural DHEA, testosterone, and estrogen than Americas of the same age (which contributes to their successful aging too).  Higher levels of testosterone (which is important to both males and females) helps maintain muscle mass, which naturally decreases with age, but rapid loss can lead to sarcopenia (which many elderly Americans suffer). Muscles are important for not only movement, but posture and keeping you up right. DHEA is an indicator of biological aging, so the Okinawans higher levels, mean that they age slower than Americans and others. Higher levels of estrogen (once again important to both sexes) protects against osteoporosis and heart disease. Speaking of estrogen, though, Okinawan women tend to experience menopause naturally and have less complications (hot flashes, hip fractures, or coronary heart disease). Doesn't this all seem like part of a true American dream? Not only to live a long life, but a quality life. Imagine aging with your loved ones disease-free and functioning with full cognition. The Okinawans just further support all I've been reading and preaching. It's so simple: eat whole foods (load up on your veggies and omega-3 rich foods), move (you don't have to run miles a day, just get out and enjoy the sun with your family), and have a positive out look (don't create stress in your life). It doesn't have to be difficult, just take a page form the Okinawan's ways.

International Month: Asia

Second week of international week, and our second featured region is Asia. We've all heard how Asians are so much healthier than us and live longer, so let's take a closer look. Over 43 countries follow some form of Asian diet, and nearly half of the world's population may be considered Asian (just look at China and its overpopulation). Asian cultures have lower rates of chronic diseases, such as: heart disease, diabetes, and forms of cancers. In addition they tend to live longer. Their diet tends to be high in fiber, vitamins, minerals, and antioxidants. It is mostly plant based: rice, soy, with plenty of vegetables (cabbage, bok choy, scallions, and dark leafy greens). On the other hand it is low in meat and dairy (only really consumed in India); so most of their protein and iron comes from nuts, seeds, and legumes. Food preparation is usually raw, steamed or stir-fryed. This manner of cooking and the use of spices, provides satiety. The wok is a popular tool for cooking (especially in the southeast and China) because its rounded bottom provides range for cooking at several temperatures, all in one pan. Most of the time Asian cuisine is broken down into three regions, which have developed their own cuisine through interactions of history, environment, and culture.

*Southwest (India, Pakistan, Sri Lanka, and Burma). Influences by Persian-Arabian cultures. Popular foods

include mutton, kebabs, and the use of hot peppers, black pepper, and other strong spices, in addition to ghee (butter oil). Also religion plays a role as well. Hindu's consider cows sacred, therefore they only use them for milk and do not consume any beef. Currys are also popular where yogurt is commonly used.

*Southeast (Thailand, Laos, Cambodia, Vietnam, Indonesia, Malaysia, Singapore, and Brunel. Use aromatic and lightly prepared foods while balancing quick stir-frying, steaming, or boiling with discrete spices and seasonings (citrus juice and herbs- basil, cilantro, and mint). In Vietnam rice with veggies and meat are usually served with a fish sauce, nuocmam. In Malaysia and Singapore spicy food influenced by Chinese, Muslim, and Indian cuisines, uses meat kebabs (satays) and currys.

The Philippines tend to be different because they pull from a lot of sources (Spanish, Japanese, Chinese, Islamic, and American). They usually eat three main meals and a snack (where in most places its about a balance than a number). Meat is important here (where its eaten most places, but tends to get up shown by vegetables), so they like pork, beef, chicken, and water buffalo. Not to be played down, but they do eat a lot of vegetables too, including: broccoli, bean sprouts, and okra. Currys are popular here too, but use coconut milk rather than yogurt.

*Northeast  (China, Korea, and Japan). Emphasize fats, oils, and sauces in cooking. Food is not just used for nutrition but medicinally as well. China can be broken further into three regions. The Shanghainese have distinctive red meats with hot and spicy chili pepper. The Cantonese and Chaozhao are known for their flavorful meat and veggie combos. Japan differs from the rest because fish is so popular (it is an island, therefore fresh fish and sushi or sashimi are far more common and popular). Fish or fish-based dishes are usually served with rice and sliced/salted vegetables. Korean cuisine blends the two (Japanese and Chinese). They use soy sauce, garlic, ginger, chilies, pine nuts, and sesame seeds, meals include meat and seafood. Most include gimchi- grated vegetables that are pickled with garlic, chili, and ginger.