Tofu to You

The health benefits of tofu as a meat substitute are numerous. Consuming tofu regularly helps lower bad cholesterol, alleviates symptoms associated with menopause and even lowers the risk of cancer. Other major health benefits of tofu compared to meat include making middle-aged bones stronger and delaying the ravages of age. Tofu has been found to be a great source of calcium and vitamin E as well. Tofu or soybean curd is produced by grinding soybeans to form a milk-like substance, which is then compressed and left to coagulate. After the mass has dried into a gelatinous solid, it is cut into palm-sized cubes. Since soybean is cheap and abundant, but rich in protein, the popularly known benefit of tofu is that of being the “poor man’s protein.”

Below is an Eggless Tofu Scramble recipe to try. 🙂

With tofu, you get a high-protein, low-fat meal packet with vital estrogen.  These benefits make tofu a great choice for women, particularly those going through the change and beyond, as well as men with prostate issues. This recipe calls for celery which will lower blood pressure and tomatoes which will help defend against inflammation, cancer, and prostate issues.

Tofu Scramble

Eggless Tofu Scramble

2 tablespoons water
3 stalks celery, chopped
12 button mushrooms, stemmed and sliced
11/2 pounds firm tofu, cut into 1-inch cubes and drained 30 minutes in a colander
2 medium tomatoes, diced
1 tablespoon olive oil
Salt and freshly ground black pepper, to taste
2 scallions, sliced, for garnish

Heat a large skillet with a lid over medium heat. When hot, add the water, celery and mushrooms and cook, stirring, until the vegetables soften and begin to brown, 3 to 4 minutes. Add the tofu and tomatoes, stir well and reduce the heat to medium-low. Cover the pan and cook for 5 minutes. Remove the lid, drizzle the oil evenly over the tofu, season with salt and pepper and cook, stirring gently, until very hot, about 1 minute more. Remove from the heat, transfer to a serving plate, and sprinkle the scallions evenly over the top. Serve immediately.

Makes 4 servings.

From “Dr. Mao’s Secrets of Longevity Cookbook, Eat to Thrive, Live Long, and Be Health,” by Dr. Mao Shing Ni

 

Enjoy!
In health,

Johanna

Be One with Your Broccoli

Broccoli: A lovely fiber packed, vitamin C infused, cancer fighting veggie. It’s one of my new favorites. I’ll scarf down the green stuff steamed, raw, roasted, diced, chopped, buttered, or juiced —you name it, I’ll eat it!

I will admit that this has not always been my veggie of choice, but after learning about all the benefits Broccoli offers, I have learned to “be one” with my broccoli and I hope you will too!

Check out these three perks broccoli offers:

  • Better circulation
  • Protects arteries
  • Promotes heart-health

Broccoli’s key nutrients include selenium and sulforaphane, which may also curb cancer.

Now….if you have people in your house who turn up their nose to this delightful little green veggie — try serving it in a NEW way! Here is a delightful tasty salad to try. 🙂

This salad is all RAW and super filling. The ingredients are:

Broccoli
Mango
Apple
lemon juice
Pomegranate seeds or berries
Yellow Bell Pepper

For a twist of something different you can try adding a little apple cider vinegar.

20130408-213714.jpg

Enjoy!

In health,

Johanna

Berry Merry

Eating a healthy breakfast is important because it helps the body consume more vitamins and minerals during the day, helps lower cholesterol and controls weight. Additionally, by eating breakfast, individuals have a better level of concentration and productivity during the day. To eat a healthy breakfast, one needs to eat a meal that is composed of whole grains, low fat protein, low fat dairy or fruits and vegetables. The more items you can combine on this list, then the healthier breakfast you would be eating!

So don’t be quick to skip breakfast as you rush out the door. Here are 10 benefits of eating breakfast and why it should be considered the most important meal of the day:

1. Energy Boost to Start the Day: Everyone should start their day off right by eating as many vitamins and other nutrients as possible.

2. Sharper Focus: Whether you are in class or on the job, the last thing you want on your mind is food, because once the thought of hunger enters your brain, there is no use trying to focus on anything else. By eating breakfast every morning, you are able to be more focused and productive until it’s time to refuel at lunch. But when you skip out on breakfast, it’s hard not to think about anything except food, especially with a noisy stomach that needs to be fed.

3. Breakfast Helps Reduce Morning Crankiness: Feeling cranky during the morning is understandable – you probably wanted to stay in bed for a few extra winks, you don’t feel like going to work, and what most people forget, you’re starving! Imagine going without food for 8 to 12 hours during the day; you probably won’t be the most approachable person in the office or classroom. Do yourself, your classmates and your co-workers a favor by eating breakfast to help you deal with any morning moodiness and stress.

4. Metabolism Boost: When you sleep, your metabolism slows down. The only way to jump start your metabolism for the day is to start off right with a healthy breakfast. This will allow your body to start burning through calories from the very beginning of the day, rather than in the middle of it after you’ve eaten lunch.

5. Prevents Starvation: When you’re asleep, your body isn’t burning as many calories. If you delay your first meal of the day till lunch, your body goes into survival mode and starts storing calories, creating fat. Do yourself a favor and take the time to have breakfast so your body doesn’t think you’re starving and needlessly store calories.

6. Keeps You From Overeating: If you prolong the amount of time between dinner and your next meal of the day, it’s only natural that you end up eating more than you should. Skipping breakfast will only cause you to gorge at lunch, eating extra calories that can lead to weight gain and other health complications.

7. Allows You to Properly Portion Your Meals: You may not feel very hungry when you initially wake up, but eating a healthy, balanced breakfast can help you plan and portion out your meals for the rest of the day. That way, you won’t be tempted to binge eat or snack unnecessarily, both of which are bad habits that can lead you to ignore your nutrition by satisfying hunger cravings with fatty foods anytime you like.

8. Helps Lower the “Bad” Cholesterol: Eating breakfast every morning can help lower LDL cholesterol, also known as the “bad” cholesterol.

9. Breakfast Can Be Nutritious and Delicious: Don’t let a shortage of time keep you from enjoying a bite to eat upon waking up. Start the day off with a healthy and delicious meal. You can even indulge a bit with some crispy bacon, sausage links or pancakes. Just make sure to have something with a high nutritional value on the side like a slice of cantaloupe or a bowl of fresh berries.

10. Eat Breakfast to Lose Weight: One of the greatest benefits of eating breakfast every morning is you can lose weight by doing so. Just from reading the previous health benefits, you can see how you’re helping your body stay lean. Numerous studies have also shown that an increase in weight is commonly associated with skipping breakfast. The best part is, even if you eat too much or have something a little unhealthy, you still have the entire day to make up for it. Eating breakfast every morning is one of the easiest ways to lose weight and eat healthier.

I love breakfast—it is my favorite meal of the day, however with my busy schedule I don’t always have the time I would like to eat breakfast especially during the week. Recently I have been starting my day with whole grains that help sustain my hunger until lunch time. I take granola to work with me and keep it in my desk drawer. My breakfast is a cup of granola with ½ of hot water. I stir it, wait a minute or two and instantly have a hearty breakfast.

Three tips: 1) Be sure to look for a sugar-free granola or one with natural sweeteners such as honey or agave nectar. 2) You can also use milk or yogurt—but I prefer the dairy free option and just use hot water—plus it’s easier to make at the office. 3) Add your fruit of choice—blueberries, blackberries, raisins, dried cranberry, nuts—be creative. Your taste buds will thank you!

My recipe of choice—-Berry Merry

Ingredients:

1 cup Cinnamon granola
Sliced almond
Pecans
blueberries
½ hotwater

How to make:

Pour hot water over granola. Top with remaining ingredients.

Enjoy!

breakfast

In health,

Johanna