Friday, December 26, 2014


Many years ago I have heard about what damages the innocent looking white sugar or refined sugar can cause to our health, but not until recently I ran across some articles about white sugar and stunningly found out that the

Monday, June 17, 2013

Make Healthy Snacks and Juices At Home

Making Healthy Snacks and Juices for your family and kids is easy, so instead of buying snacks and beverages  in the stores or supermarkets, you can make them at home.  I am going to give you my recipes for some healthy snacks, as well as Hazelnut spread and fruit jam, and juices  that to keep your heart healthy and lower cancer risk. No preservatives, no colorings, no white sugar or food additives.  These simple easy homemade healthy snacks and juices recipes are packed with nutrients, besides they're portable and you can snack as much as you can and still keep you healthy and energetic all day.



½ Cucumber (can be Japanese or English cucumber)

½ cup Celery (chop)

½ cup Broccoli

½ cup Carrot

1 lemon (juice)

¼ cup of ice or almond milk

Directions: put all ingredients (except lemon juice) in a blender and blend until smooth, then pour it into a glass, squeeze one lemon juice into the mix, and drink it immediately.

Cucumber is known to have the benefit of lowering blood pressure, while celery has diuretic effect and contains some minerals.  Broccoli and carrot provide you with antioxidants to prevent diseases. Lemon is known to have vitamin C which can prevent digestive tract diseases and also acts as antioxidant.  

Related post: Healthy Foods to Prevent and Help Cure Diseases



¼ cup Strawberries

¼ cup Blueberries

½ cup  Apple (peeled and sliced)

½ cup Mango or pineapple (peeled and sliced)

½ cup of ice cubes


Blend strawberries, blueberries ,Mango (pineapple) and ice cubes first , then add apple slices and blend until smooth, you can also add some soybean milk if you like.

Apple and blueberries ranks the best when it comes to fighting heart disease and blood clotting.

Apples provide you with vitamins, minerals, and the most important , the antioxidants —these are what keeps your body strong. They contain  pectin which lower LDL cholesterol , and also Quercetin, and fiber which interacts with other phytonutrients  to combat oxidative stress that can lead to atherosclerosis and other cardiovascular problems.  Apples are anti-inflammatory which helps support vascular health.


½  cup Honey dew melon

½ cup  Black grapes

¼ cup Watermelon

¼ cup Almond milk

        Peel and cut the honey dew melon into small pieces, for the black grapes, just wash them with   clean water and use the whole fruit, peel the water melon and discard outer green layer of the skin but retain the white inner layer, then cut it into small pieces.  Put the first three ingredients into the blender, then add almond milk when mixing,  blend until smooth. 

The white inner layer of the water melon is believed to have the phytochemicals which can help cure diabetes.

Fresh grapes or even frozen grapes are rich in nutrients and fiber,  the  grape seeds, too are loaded with healthful nutrients.

Almonds are packed with cardioprotective nutrients including fiber, vitamin E, potassium, and magnesium and monounsaturated fat.


½ cup apple (cut into small pieces)

½ cup cucumber (peeled and cut into pieces)

¼ cup celery (coarsely chopped)

¼ cup fresh orange juice

          First put all the celery and cucumber and orange juice into a blender and blend for a few  seconds, then add apple and blend until evenly mixed and nearly smooth.

Celery is good to prevent


            1 cup Hazelnut (ground)

 ½ cup Dutch cocoa powder

¼ cup Brown sugar or molasses

3 tablespoons  Olive oil

          Mix hazelnut, chocolate powder, brown sugar and olive oil until smooth and even, and it is ready to be used with toast or bread.

Dark cooking chocolate can be used as substitute of Dutch cocoa powder, but reduce the olive oil to 1 tablespoon.

Epidemiological studies found that regular consumption of nuts (including walnut, brazil nut, pecan nut, etc.)  was associated with a 37 percent reduced risk of coronary heart disease and can help stabilize blood pressure.



1 whole pineapple (cut into small pieces) or 3 cups of strawberries.

2 tablespoons of brown sugar (optional)

Some organic vanilla powder for taste

Blend the pineapple or strawberries and then add sugar and vanilla powder, you can cook the mix in a pan in medium heat until it is boiled and turn off the stove, and then scoop them into an airtight jar after it gets cooler and it can be stored in the fridge for  up to 2-3 weeks.

Friday, May 3, 2013



This detoxification program described below is a general one, suitable for those who feel sluggish and need to rejuvenate or revitalize themselves.  Detox can cleanse the liver as well as the colon, besides, the diet can make you slimmer too. For those who have certain illness or on regular medication, should consult their doctor first, and their detox diet will be slightly different and should be customized.

You are free to choose 1-day or 2-day program as follows:


Fasting detox: Take either water melon juice or plain water (mineral water) for 1-2 days.

1)     Drink 2 glasses (about 500 ml.) of mineral water in the morning at about 6 – 6:30am

2)     Just drink water or water melon juice from 7am until 7pm, water contained in water melon has been purified by the plant itself, and it is as good as mineral water

3)     Go to bed the latest at 9pm.

Note: if water melon is not available, use coconut water instead



6:00am             Drink 2 glasses of water (about 500ml.)

6:30am             Take blended mixed fruit          

7:30am             Breakfast:  cooked mixed grain

8:00am             Drink a glass of water

9:00am             Snack:  a glass of pineapple + kale + carrot juice

12:00noon         Lunch: energy soup with cucumber  

1:00pm              Drink a glass of water

2:00pm             Snack: a glass of mixed berries smoothie

3:00pm             Drink a glass of water

4:00pm             Snack:  a glass of pineapple  + kale + carrot juice

5:00pm             Drink a glass of water

6:00pm             Dinner:  vegetable broth + a piece of steamed tofu (6cmx6cmx2cm).

7:00pm             Drink a glass of water

8:30pm              Prepare to go to bed

9:00pm             Have a good night sleep, at least 7 hours.

Do it for two days.  As for the  snacks, either mixed berries smoothie or pineapple kale carrot juice can be taken as often as you like.



First a cup of papaya in the blender and blend it, then add a cup of pineapple, then one green (granny smith) apple (sliced), finally add one tablespoon of flaxseeds in a blender, and blend until smooth.  No need to add water.



-  ½ cup lentils
- ¼ cup mung beans
- ¼ cup red beans
-  4 pieces pitted prunes
-  4 pieces pitted dates
- 1/2 tablespoon molasses
- 1 tablespoon sunflower seeds


First cook red beans for about 20 minutes, then add lentils and mung beans and cook until tender, then add molasses and set aside, add prunes, dates and sunflower seeds and serve.

This healthy recipe gives you protein to maintain your muscle tissue as well as fiber to stimulate bowel movements.




-       1 cup pineapple
-       4 cups chopped kale leaves
-       2 carrots
-       ½ cup chopped celery
-       1 lemon, squeezed


Use a juicer to obtain the juice, or instead use a blender, add 1½ cups of water and remove the pulp with a strainer.        

This juice is good for digestion because pineapple contains digestive enzymes, and Kale helps the liver to cleanse the toxin with its enzymes .



-       ¼  cup blueberries
-       ¼ cup strawberries
-       ¼ cup blackberries
-       ¼ cup black grapes
-       ½ cup ice


            Blend the ingredients until smooth with a blender.

Blueberries, strawberries, blackberries and grapes are powerful antioxidants, and also increase the number of enzymes in the liver.  Blueberries are rich in manganese and vitamins C and E that provide protection on a cellular level, it helps lower LDL ("bad") cholesterol. 



-       1 cup sprouts (bean,vegetables,alfalfa) or  microgreens
-       2 pieces seaweed (each piece of  about 6-7cm, if dried seaweed, soak them  in water first)
-       ½ cup avocado
-       ½ cup cucumber
-       1 tablespoon sesame seeds
-       1 tablespoon pumpkin seeds
-       1 lemon, squeezed


Put all the ingredients in a blender and blend until smooth.

This energy soup will give you enough calorie with vitamins and minerals for the day. The enzymes in the sprouts will also help your body to detox.



  • 2 quarts water
  • 2 carrots –  cut into pieces of about 1.5cm-2cm thick
  • 1 white Radish – cut into pieces of 1.5cm-2cm thick
  • 2  onions, sliced or chopped
  • 2 stalks leek – cut into 4cm long
  • 2 stalks celery, coarsely chopped
  • 2 large cloves garlic, chopped
  • 4 pieces of shiitake caps (sliced)
  • ¼  tsp. sea salt
  • 10 sprigs parsley, chopped


Put the ingredients in a stainless steel pot, cover and bring to a boil for about 10 minutes, then simmer for an hour, after that take out the vegetables and use a strainer to squeeze a bit then discard the pulp, it will be enough for 2 meals.

For those who expose to radiation which comes from electronic equipment, appliances (computer, router, etc.) and gadgets,  detoxification with baking soda and sea salt will help reduce the radiation in our body, the formula is:
1.  Use a small bathtub  a big basin which can contain about 20 liters of water or enough to accommodate the body;
2. Fill the bathtub or basin with water;
3. Put three tablespoons of baking soda and three tablespoons of natural sea salt in the bathtub or basin
4. Stir them in the water until they are completely dissolved;
4. Soak yourself in the water for about 15 minutes, your head has also to be soaked or showered with the solution to get the maximum result.


Tuesday, April 9, 2013


Sprouts and Microgreens can be grown at home, and it is guaranteed no pesticides, no chemical fertilizers, and it is also a fun to see those plants growing.
Sprouts are germinated seeds and can be produced in a container, the container should have high moisture and humidity levels. The seeds are not actually planted but they are soaked in water and rinsed twice to three times a day. The seeds used  to germinate can be Mung Beans, Red Beans, Kale, Cabbage, Cress, Radish, Alfalfa, Celery, Pumpkin, Bok Choy seeds, and other vegetable and herbs seeds.
The seeds, stems, underdeveloped leaves (of which color is pale) or leaf buds, and roots can be consumed after 3-5 days more depends on the variety of the seeds.
Microgreens  or Micro Greens are grown by planting the vegetable, herbs seeds or other seeds in a shallow box or container and thinly covered with soil,  and they will produce tiny form of young edible greens after a few days or a week, and then they are harvested by cutting the stem just above the soil line. It usually consists of two pairs of leaves – one pair of very small leaves and one pair of  fully developed cotyledon leaves at about 1-11/2” in height.  This means that they need some sunlight during their growth, and their leaves are greener than the sprouts, and are harvested before they develop into larger plants.
How to grow sprouts
-       Prepare a clean wide-mouth glass jar or stainless steel container, and a piece of unbleached plain cloth or non woven cloth which is big enough to cover the top of the jar.
-       Put the seeds into the jar, just enough to cover 70% of the bottom of the jar to allow some room for the seeds to sprout, and rinse them  with water twice, then cover the jar with the cloth and drain the water.
-       Keep the jar covered with the cloth and place it in the room where the temperature is about 75-80 oF.
-       Do the rinsing at least twice a day, but if the seeds are in crowded condition on the second day, do the rinsing three times a day.
-       Always check if there are dead seeds or spoilage among the seeds, immediately take them out and discard them to prevent it from being rotten that will allow bacteria or fungi to grow.
-       Slightly  shake the jar after rinsing so that the seeds will not stick to the bottom of the jar and evenly get the water and humid. If there are seeds which stick together, use a toothpick or fork to separate them.
-       The sprouted seeds are ready for consumption after 48 ~ 96 hours.
How to grow Microgreens indoor
-       First you have to get a box or container of about 2-21/2deep and as large in diameter as you want  with some (organic) soil  in it;
-       Scatter the seeds so that they are about 1/8 to 1/4 inch apart and cover thinly with soil (about 1/8 inch) .  There are a large variety of seeds available, you can either start with a pre-packaged seed mix, or look for specific Microgreen mixes (see the list of seeds below);
-       Place the box or container in a spot where it can get at least four hours of sunlight;
-       Water them twice a day, morning and evening;
-       When they are sprouting, keep them away from any worms, insects or any harmful pests;
-       When they are about  1-11/2” in height, and have at least a set of true leaves, it is harvest time.  When harvesting, snip them just above the soil line, and leave the roots behind, those roots can be used as organic fertilizer for the next seeds planting.
Commonly grown varieties of microgreens :
Mesclun or Baby Greens, Lettuce, Basil, Endive, Spinach, Tatsoi, Amaranth, Arugula, Beets, Cabbage, Celery, Chard, Chervil, Cilantro, Cress, Fennel, Kale, Mustard, Parsley, Radish, and Sorrel, sunflowers, Mung Beans,  Romano beans, Coriander.

Monday, April 8, 2013


Here are 7 Tips to Cook Healthy Foods and Meals at Home.                 
Being healthy should be both physically and mentally, and the way we think and what we can do to improve our health, plus the determination and consistency to do or change something, say your habit, the food you eat, the way you prepare or cook the food also part of the healthy lifestyle.

There are many ways and many articles on how to cook simple tasty healthy foods, and you may have read some of them before, and I would like to suggest that healthy foods should be cooked using good kitchen cookware or utensils, such as sauce pan, frying pan, pot, steamer, roaster, skillets, etc. should be made of stainless steel, not aluminum and avoid using non-stick pan which is coated with Teflon, unless you are one hundred percent sure it is totally free from fine and tiny scratches, because any small damage on the pan surface will allow toxin to come out and contaminate your food.

Recently there are some cookware or frying pans which have marble-like surface inside, but I still wonder what exactly the material is used, and there are some layers of the pan are made of aluminum or alloy, and some are also coated with non-stick coating similar to teflon, so I would rather not to take the chances.

Here are some tips to prepare the healthy foods:

1.  Choose fresh vegetables (or fruits), if possible go for organic veggies, otherwise select those which with less pesticides from your reliable farms or markets, or look for some veggies which have  tiny holes or something which indicate the present of veggies eating worm, and some web inside the cauliflower or broccoli should not scare you away. Besides, you can also grow your own sprouts or microgreens at home .

2. First wash away the dirt or any impurities on the vegetables under running water, then soak them in salt & lemon water (2 liters of water + 1 tablespoon of sea salt + 2  tablespoon of fresh lemon juice) for 5-6 minutes, then rinse them with fresh clean water twice , by this way we can get rid of worms, bacteria and chemicals which comes with the veggies.

 3. if you prepare vegetables for more than one day meals, and would like to keep some of them for later use, then keep them in an airtight container or wrap them with food grade plastic wrapper. Some veggies can be stored in chiller or freezer to keep them fresh for several days.  

4. Prepare a clean stainless steel pan or pot to cook the food, try to cook the food as less oil as you can, such as stir-fry, sautee are better than deep frying, and cook, boil or simmer can be done without oil or margarine.  As nutritional expert always recommend to use water to “fry “ the foods without  using cooking oil at all, or otherwise steam the food, it is not only good for your health, and help your body to detox, but it can also decrease dark spots or freckle on the skin, and make your skin look cleaner and brighter.

5. Raw food – some experts say we have to eat raw food (or at least 80% raw) instead of cooked foods, because cooking or heating the vegetables or any food will cause the loss of most nutrients ad sometimes even no benefit at all.  You can prepare easy and simple salads using lettuce, bean sprout, alfalfa sprouts, kidney beens, large cucumber, or even apples, pineapples, chick peas, beetroot, almonds, cashew nuts, or any combination you like, make your own dressing by using lemon juice ,olive oil,  and a few drops of sesame oil, olive oil gives you monounsaturated fat which your body needs. The grown veggies  which are to be eaten raw should be cleaned thoroughly, see point 2 above.

6.  Cooked food - do not overcook the food, the nutrients, especially vitamin C and water soluble vitamins will reduce significantly or totally disappear if the food is cooked too long or with high heat. So the best way to cook leafy greens or broccoli or cauliflower is: put some water in the pan or pot with cover and heat it, before the water boils, put the veggies into the pan (pot) and stir a bit to let the water cover the veggies, and once the water is boiling, cover the pot and turn off your stove and wait for about 7-8 minutes, and then serve it after adding some salt, cayenne pepper, one table spoon of  olive oil and a few drops of sesame oil if you like. By this way the heat inside the pan(pot) will cause the veggies cooked evenly without causing the loss of nutrients.  Otherwise, cook the vegetables or leafy greens by steaming for about 6-7 minutes, and take them out from the steamer while they still look greenish or about 70% cooked.

7. For fresh salad dish, it is better to make a fresh one for every meal, squeeze some lemon juice just before you are going to take it and finish it  within 20-30  minutes after preparation. Some cooked food can be store in the fridge a bit longer, but be sure not to heat it over and over again as the nutrients will be gone under the process of heating.

Monday, February 25, 2013


As I already talked about hypertension was the major cause of heart disease, and several kinds of food and other factors which can cause hypertension.  I would like to go further about what kind of healthy foods we should eat and those we should avoid or limit the intake. 

It is important that you should know your limit, if you know that you have had too much of something, then you have to stop, indulging or intemperance is nothing good because anything which is too much is as bad as too less.  If you cannot refuse the temptation of the tasty, delicious but not-so-healthy food or drink, or some bad habits, then think about if someday when you or one of your family member gets sick, think about the agony and pain, and how much time and money you have to spend for regaining health (if the disease can be reversed), or the worst someone may have to say goodbye to your precious health or beloved family forever.  Healthy people may not have any symptoms for a period of time though they have bad lifestyle for years as their bodies still can get rid of the toxins, but the time will come though.  As for the people with the symptoms or disease, there is no time for procrastinating, they have to change their habit and lifestyle immediately.

As we say you are what you eat, this is particularly true about the food and our health, that is easier and better to prevent the disease rather than to cure it later, but if it happens that you have some kind of disease, there is still a hope to get better or cured.  Here are a few tips about the foods and beverages you should not eat or drink, and those you should limit the intake to help you healthier or regain your health:

1) Not to eat: Junk food or fast food – it is a big temptation for almost everyone, the fast food vendors have the right to sell the food to earn a living, and you have the right to choose, it is up to you whether you want it or not, and just remember this food is usually packed with something which is not so healthy. For those people with heartdisease, diabetes or cancer, indulge yourself just because you already have the prescribed medicine on hand is a big mistake, you should still avoid taking this food especially if it is fried or barbecued in which there is a lot of trans fat .
What to eat: home-made whole grain bread sandwich with turkey or fish fillet, make your own veggies salads with leafy greens, lettuce, tomatoes, beans, and the dressing made of olive oil and lemon juice.  It is worth to take some of your time to prepare your own meal and take it with you when you go out for a walk or to the office,  so you can avoid being tempted to eat the food that you should not eat or when you are too hungry to wait.

2) Not to eat: Snacks and bakery products which are made of white flour and margarine or butter, and sometimes with a lot of sugar, salt and eggs, which make these foods high in trans fat as well as saturated fat. You can make your own fruit jam or hazelnut carob-choco spread instead of purchasing the commercial products.

What to eat: make your own healthy snacks, whole meal pancakes and cookies or simply snack on some nuts and seeds, snack on fresh fruits instead of processed or canned fruits, and use brown sugar or molasses instead of white sugar.

3) Limit: the intake of red meat, eggs, cheese and full cream milk because these foods, especially meat and egg yolks are high in saturated fat. Replace milk with almond milk or soybean milk, and cheese with  plain yogurt or Greek yogurt.

What to eat: replace red meat with sea fish, take not more than 2 eggs per week, choose non fat milk or plain yogurt (Greek yogurt) over full cream milk, or use almond milk as substitute for cow milk.

4) Not to drink:  carbonated drink or other soft drink.  These products always high in sugar which will increase your cholesterol level, and they contain no nutrients.

What to drink:  fruit juice or mixed berries smoothies with some ground flax seeds or chia seeds, or green tea with lemon juice. Omega 3 in flax seeds is good for heart and catechin in green tea help reduce fat in our body.  

5) Limit: Sweets and chocolate products.  According to the researchers at the University of California, San Francisco (UCSF), sugar and sweeteners are toxic to human body, they make blood pressure and cholesterol go up, along with the risk for liver failure, obesity, heart disease and diabetes. Chocolate not only has sugar in it, it also contains theobromine which has similar effects to that of caffeine.

What to eat:  snacks on fresh and dried fruits such as raisin, prunes, cranberries, figs and dates, and you can make your own tasty snacks or cake using carob powder instead of chocolate, the taste and color of carob powder are similar to those of chocolate, but does not contain theobromine, also use palm sugar or molasses  for making snacks instead of white sugar.

6) Not to drink: alcohol and coffee.  Alcohol may increase cancer risk though it is said to have some heart-healthy benefits. Caffeine and sugar in coffee are not good for your heart either.  

What to drink:  make your own beverages such as fruits and vegetable juice, or green tea with brown sugar, or you can replace green tea with non-caffeine mulberry tea or chrysanthemum tea.

7) Limit : fried food and barbecued food, frying or barbecue turns a good protein into bad protein (especially Lysene) because of high heat, besides it can increase cholesterol level and increase risk for heart disease as well as cancer disease as barbecued and charred food always contain carcinogens.

What to eat:  try to cook the food in low heat and with less oil, such as stir fry, sauté, or steam the food. 

8) Finally, be consistent and do exercise,  and avoid stress, try to meditate for 15-20 minutes a day will be very helpful, keep in mind that your health is priceless. Have a medical check-up at least once a year to monitor your health condition.   I personally also experienced of having high cholesterol levels five years ago, and not knowing until I had a medical check-up, then I decided to change my eating habit and it worked for me. (it should work for you too). Detoxification also helps to get rid of extra fat in the body and thus keep your heart healthier.

If you would like to know more about food categories, you can also see the about go, slow and whoa foods chart.

Tuesday, February 19, 2013



Heart Disease or Cardiovascular Disease can be caused by :

The disruption of blood supply to the heart itself and the whole body due to the narrowing of arteries and blood vessels of the heart.  The plaque (cholesterol deposits) builds up in the arteries,  and causes the heart to work harder to pump the blood, this will also cause the liver to produce more cholesterol ( a fat-like substance in the body),  and if this cycle continues it will cause the arteries become less and less elastic, and contribute to hardening of the arteries, which is called atherosclerosis,  and also there will be blood clot in the arteries. The higher the force of blood pushing against the blood vessel walls the higher is the blood pressure, in this condition, if not treated timely, there is a risk of having heart attack or coronary artery disease and higher risk of having stroke. This is even more so if combined with high blood cholesterol levels, diabetes and smoking.

There are two types of hypertension:

Primary (essential) hypertension
This type of hypertension tends to develop gradually over many years in most adults, though no identifiable cause of high blood pressure. 
Secondary hypertension
This type of high blood pressure is caused by an underlying condition and can cause higher blood pressure than does primary hypertension.

Health problems such as diabetes or kidney disease, adrenal gland tumor and certain drugs or medications as well too much alcohol, salt consumption, older age and lack of physical activity can lead to secondary hypertension,

The ways to prevent heart disease

Prevention is better than cure, preventing heart disease also means that it will help prevent other diseases, such as heart, liver, kidney and colon diseases.  Here are the ways to prevent heart disease, but it require persistency as well as consistency.
·         High blood pressure may have no symptoms;  the best way to prevent it is have your blood pressure checked, and keep it under control if you already have.
·         Exercise regularly
·         Don't smoke and avoid drinking alcohol and coffee
·         Closely monitor your blood sugar levels and get tested for diabetes regularly
·         Monitor your triglycerides and cholesterol levels and keep them under control
·         Eat healthy meals everyday, with a lot of fruit, vegetables, and some seeds and nuts
.          Make your own healthy snacks and juices at home instead of eating junk food.
·         Limit intake of foods which contain high saturated fat and trans fat (see the list below)
·         Maintain a healthy weight, and take more healthy foods, see detox.
·         Keep your stress level low and get enough sleep.
·         Drink sufficient amount of water, it is good to have 7-8 glasses of water per day
·         If you have any sympton or feeling something (dizziness, tiredness, chest pain), talk with your            doctor about your health problem and about treatment options.

Major sources of saturated fat include:
·         Red meat with fat or lard
·         Dairy products, especially full cream milk and cheese
·         Palm oil and other hydrogenated oils
·         High calorie and high cholesterol foods
·         White sugar, salt and white flour
·         Fried foods and charred foods
·         High saturated food, such butter, eggs, animal fat
·         Smoking (cigarette) and drinking (alcohol)

Major sources of trans fat include:
§  Deep-fried foods
§  Unhealthy fast foods
§  Bakery products which contain margarine and hydrogenated oils
§  Packaged snack foods including crackers, cookies which are mostly made of sugar, salt, white flour and margarine
§  Margarines or butter in fried or baked foods

Keep positive thinking and good mood
Studies reveal that a person who always worries or has a serious trauma , or individual who has bad temper or gets irritated and angry easily is more likely to have heart attack that those with mild temper and positive thinking.