Our Daily Bread

Whole Wheat Bread

Bread is always present in our daily meal such as in breakfast. Bread is also eaten every lunches, and maybe dinners. Bread is commonly included to the mother’s grocery lists. Every home, bread is always present. Bread is a snack that you can buy in every store and supermarkets. Bread has different recipes to offer. Fruits and vegetables are sometimes used in baking bread. Bread contains protein and starch that is known to be good to our body.

Common Ingredients of Making Bread:

• Flour
• Water
• Egg
• Sugar
• Yeast
• Nuts
• Some spices
• Milk

After mixing the dough put it in a baking pan and starts the baking process in an allotted temperature. Afterwards enjoy your homemade bread with your family and friends.

Make different sandwiches: 

•  Egg Sandwiches
•   Ham and egg sandwiches,
• Tuna spread sandwiches
•  Bacon and cheese Sandwiches
•  Hotdog Sandwiches

Egg Sandwich

Ham And Egg Sandwich

Tuna Sandwich

Bacon And Cheese Sandwich

Hotdog Sandwich

                                               

In buying bread we should consider the bread with the most nutrients that can give us.

Whole wheat bread is a type of bread which is made from flour that is entirely milled from whole wheat grains.  The traditionally whole wheat bread is coated with bits or cracked whole grains for more nutrients and taste. It is very true that whole wheat bread is healthier than the white bread. It is packed with more nutrients and minerals.

Whole Grain contains the entire grain kernel. In the whole grain, the germ, bran and the endosperm is still there. The bran part is a good source of fiber. Germ provides the protein and the carbohydrates are from the endosperm in a starch form.

Whole Grains are Rich in:

•  Antioxidants that helps us to fight against free radicals in our body

• Phytochemicals which protects us from having heart disease, a certain cancer and diabetes.

• Fiber which is needed to support our healthy digestive system. Fiber can also help is lowering the cholesterol level.

• Vitamin E for a healthy skin

• Vitamin B1

• Vitamin B2

• Vitamin B3

• Folic Acid

• Calcium

•  Phosphorus

•  Zinc

• Copper

• Manganese

Benefits of Whole Grain:

·         Whole grain lowers the risk of having different heart diseases

o   Lowers the risk of hypertension

o   Lowers blood pressure

·         Whole Grain helps in maintaining a healthy weight

o   Reduces weight gain

·         Whole Grain gives Energy

o   Carbohydrates if breakdown into glucose, glucose refuel our body to give energy

·         Whole Grain strengthens the Bones and teeth

o   It contains magnesium and calcium that is good for our bones

·         Whole Grain reduces the risk of having Type 2 diabetes

·         Whole Grain improves:

o   Bowel Regularity

o   Improves digestive health

o   Helps alleviate flatulence, constipation and abdominal swelling

Refined Grains contains only the endosperm, because in the milling process of the grain the bran and the germ are already stripped off.

Products made from refined grain are:

• White Rice
• White Bread
• White Pasta

White Rice

White Bread

                                                   

White Pasta

Some studies shown that people that are eating 3 or servings with whole grain reduces the risk of having heart problems.

Always remember that too much is bad.

Who Loves Pasta? Raise your Hand!

Carbonara

Everyone loves Pasta dishes. Pasta dishes with its different recipes and sauces to offer then topped with grated cheese or toppings that you really crave for.

Pasta is made from an unleavened dough of a wheat flour mixed with water and for into different shapes. It is cooked and served in different recipes from different regions. If you want to make your own pasta, flour from cereals or you can used grains and use eggs instead of water.

Different Pasta Sauces:

For Spaghetti, Tomato Sauce

•  Tomatoes contain Lycopene, an antioxidants that is good for our body. It reduces the risk of having cardiovascular diseases and cancer.

• Vitamin C, Potassium, Folate which helps us in maintaining healthy cells.
• Meat with vegetable Sauce

• Made with real beef, pork or bacon. You can enjoy the meaty taste in a healthier version. Use lean beef for Protein, and add vegetables such as mushroom, celery, carrots and bell peppers for more nutrients.

• Contains fiber, potassium, vitamins and antioxidants

Alfredo Sauce Spaghetti

•     Alfredo is usually made with a heavy cream laden. To create a lighter version used non fat milk.

•       Milk has calcium for stronger bones and teeth, potassium and phosphorus.

Pesto Sauce Spaghetti

•   The main ingredient is Basil, basil benefits us because it is full flavenoids, and it has antioxidant that helps us fight against heart disease and cancer.

•  It has volatile oil with anti inflammatory and anti bacterial agents.

•    Basil also provides magnesium and beta carotene

Meat and Vegetables

Pesto Sauce

Tomato Sauce Spaghetti

Alfredo Sauce

Pasta Health Benefits:

• Low in Fat- many people who is conscious about their diet, they should pasta it’s a good choice if you are following a low-fat diet. Pasta is very low in saturated fat. Too much saturated fat can affect your hart health

• Carbohydrates are the essential body fuel that gives us energy. Eating a carbohydrates rich food is a good choice for athletes.

• Vitamin A promotes healthy vision, skin and bone growth.  Vitamin A helps maintaining the integrity of our mucous membrane.

• Folic Acid is good for the brain.  Folic Acid is good for pregnant mothers because it can prevent birth defects. Folic Acid also prevents megaloblastic anemia.

• High in Potassium- Potassium supports our proper muscle function. Potassium is needed for our cardio- vascular health

• Pasta meal helps lower the glycemic index of a meal

•    Pasta when mixed with other ingredients such as cheese, sauce, meatballs, beans, fish these added ingredient can lower the glycemic index of pasta- based meal.

• Pasta can be a good choice for those who have Diabetes

•  Grain-based food such as pasta and oats with lower glycemic index is beneficial to people with Diabetes

• Pasta reduces the risk of having Breast cancer

• Pasta is a low glycemic food that cannot affect in having Breast cancer because food with high glycemic index can result in having breast cancer.

• Pasta can lower the risk of having Type 2 Diabetes

•  Pasta can be included to the dietary management of an individual with Type 2 Diabetes

• Pasta does not lead to abdominal obesity

•  Eating pasta and low fat milk can help distributing fats in our hips not in our waist.

 Pasta is also used in some famous diets that are used globally. The Mediterranean Diet which pasta is one of the foods they usually included in their diet. According to some research that Mediterranean Diet is help in increasing the lifespan one someone who develops Alzheimer’s disease.

Whole grain pasta can provide a lot more health benefits that are good for our body.  

Whole Grain pasta when mixed to other ingredients with high nutrients can be beneficiary to fight against heart disease, Type 2 Diabetes and strokes.

Pasta meals are enjoyed in every part in the world. Every culture has their different dishes to offer. Pasta is a meal that can be enjoyed by children up to the elderly ones.

Red Tea is a Tea of Purity

Teas are known to be a healthy drink because of its nutrients and benefits that bring to our body.  You can enjoy drinking teas the whole day without thinking of having side effects. Teas rank is high or higher than fruits or vegetables. Teas are one of the healthiest drinks and it is commonly drink in the whole world. It offers many health benefits (except for the sugar and milk).

 Red tea is a good option for people who are conscious about their health and it is a good sport drink for athletes, hyper active children and travelers.

There are Different Teas:

·         Green Tea

·         White Tea

·         Black Tea

·         Red Tea

White Tea

Black Tea

Green Tea

Red Tea

 Red teas contain no additive, preservatives or colorants. It is completely pure.  Red tea is made from a herbal plant. It is similar to green tea but red tea offers more nutrients. It is made from the indigenous wonder herb of South Africa called Rooibus; it is full of flavanoids and polyphenols.

Red Teas are rich in:

·         Tannin is good for the absorption of different nutrients in our body, protein and iron are examples.

·         Antioxidants-helps reduce the effect of free radicals that accelerate the process of aging and it also affect the immune system

·         Magnesium – for a healthy nervous system

·         Iron- increase the absorption of iron in our body

·         Less amount of Caffeine- promote blood flows to the brain without stimulating the heart, it can        sharpen the mental focus and concentrations.

·         Zinc and alpha hydroxyl acid can help you to enjoy healthy skin

·         Calcium – Red tea is a good option for people who are diagnosed with lactose intolerance

·         Manganese and fluoride for stronger teeth

·         Potassium

·         Copper Minerals

·         Polyphenols- contains anti-inflammatory, anti-viral and anti mutagenic properties

·         Sodium

Red Tea Health benefits:

• Red Tea can prevent of having cancer. Red tea contains antioxidant that helps to stop normal cell to become a cancer cell.

• Red tea is good for infants who are suffering from  colic and stomach cramps, but consult a physician before giving red tea to your infants because overdose it can give side effects.

• Red tea is good for the skin, red tea can relief itching, sunburn, rashes when added to bath.

• Red tea is good for heart health. Red tea helps in reducing stroke

• Red tea gives relief for stomach problems, vomiting, nausea, stomach ulcer and heart burn.

• Red tea controls your appetite and its good for weight loss.

• Lowers Cholesterol level

• Red tea improves our blood vessels. 

• Red tea acts as cancer preventative.

• Red tea relieves Diarrhea.

• Red tea consumption reduces the risk of having arthritis rheumatoid.

• Red tea contains no oxalic acids, so that person with kidney stones can enjoy this drink.

• Red tea is said to give relief for stress, depressions, and hypertensions.

• Headaches

• Insomnia

• Eczema

• As an effective curative treat for allergies

• Bone strengthening

• And Slowing Aging

Red Tea leaf

Some researchers have noticed some side effects of red tea. Research needs to improve the safety of drinking Red Tea for pregnant mothers and breastfeeding mothers.

Red teas can be served as a hot beverage or iced tea. Choose your way how to enjoy your own Red Tea. 

I'm sure when you go to supermarket for your groceries; you should include a bottle of fresh red tea in your baskets to experience the healthiness of Red Tea.

Coffee is considered as a Super Food!

Every morning, we used to look for a cup of coffee, creamy coffee with creamer or milk or just a cup of plain black coffee.  Women, men, office workers, some teenagers used to drink a cup of coffee before going to office or in school.

According to research, coffee has more health benefits than having its bad effects to our body. Coffee is known to be the number product to have antioxidants. Coffee is known to have many compounds that can affect our body chemistry.

A Cup Of Coffee

Health Benefits of Drinking Coffee:

• Antioxidants helps our body to repair damage cells cause by  free radicals.
•  Protect you from cold
•   Keep you awake and alert
• Pain relief
•  Boost Mood

Coffee reduces the risk of having:

• Parkinson’s Disease- less 80% because of the caffeine, regular drinkers have a low risk
• Gallstones- Less 50% of risk when drinking at least 2 cups of coffee per day
• Cirrhosis- less 80% of risk when you drink 4 cups of coffee per day
• Colon cancer- less 50% of risk for an individual who drinks 2 to 3 cups of coffee per day
•  Dementia-  Less 65% of risk because it can block the damage cholesterol in our body
• Diabetes- less 60% of risk because of the antioxidants of coffee
•  Heart Disease- less 25% of risk for women who drink 2 to 3 cups of coffee a day
•   Headache relief- caffeine is usually used for headache and migraine
• Cavity Protection
• Asthmas Relief- coffee can manage asthma
• Prostate Cancer risk is decreased if a male drinks 6 cups of copy per day
• Alzheimer’s Disease- less 65% of risk, just drink 5 cups of coffee per day

The Most Expensive coffee in the world is known as the “KOPI LUWAK”. 

Kopi Luwak is made from the beans of coffee berries which have been eaten by an Asian Palm Civet and other civet, then passed through its digestive tract. A civet eat the freshly bean pulp, passing through the civets intestines the beans are defecated.  After gathering, washing, sun drying, light roasting and brewing these beans are made an aromatic coffee with less bitterness. It is sold for $160 per pound.

Kopi Luwak is produced in Sumatra, Javil, Basil and Sulawesi in the Indonesian Archipelago. It is also produced in the Philippines, where it is known as “kape alamid”.

      There are now different varieties of coffee to choose from: Types of coffee:

• Americano- a single shot of espresso with about 7 ounces of water added to the mix.
•  Black Coffee- brewed, a French style coffee served without milk
• Café Au Lait- made from brewed coffee, added a 1:1 ration of milk for intense taste
• Café Breva – cappuccino with half and half milk instead of adding whole milk.
• Caffe Latte – with a single shot of espresso in steamed milk, the ration of milk should be 3:1.
• Cafe Macchiato- with a single shot of espresso in steamed milk, the ration of milk should be 4:1.
• Cappuccino- with equal parts of espresso, milk and frothed milk. Comes with cinnamon or chocolate sprinkles on top.
•  Double shot- with 2 shots of espresso mix with the regular ingredients.
• Dry Cappuccino – a regular cappuccino with less amount of foam and no added steamed milk at all.
• Frappuccino- a registered trademark of Starbucks Coffee blended ice beverages.
•   Iced Coffee- is a cold variant of the regular hot beverages
• Decaf- made from a decaffeinated beans
• Instant Coffee- a powder made of heat dried freshly brewed coffee.

Americano

Black Coffee

Caffe Latte

Cappuccino Topped with Cinnamon Powder

Frappuccino

Double Shot Coffee

               Ice Cold Coffee

Coffees have many health benefits and that is good news for us. Remember that coffee reacts differently to different person. If you are not a regular coffee drinker, and you feel something or stomachache after drinking a cup of coffee, it’s better for you to stick to TEA.

A Cup Of Tea

Drink in Moderation. Remember that too much is totally bad for us.

Just One Cup of Taho a Day! Your Daily needs are Okay!

Taho with Sago and Sugar Syrup

In your whole life, I’m sure that you’ve already taste the sweetness and richness of TAHO. In the Philippines, Taho! Tahooo! Tahooooo! is commonly heard every morning in different areas of the country. The Magtataho is shouting those words. Magtataho is the one behind this Tahooo calling. They are the one selling taho, you can see them walking on the streets while carrying 2 stainless vats attached to a wooden rod. Waiting for a magtataho vendor is extremely exciting.

Taho is an excellent breakfast that can help you to start a bright day with full energy and healthy body.

In your childhood days, I know that every morning you are waiting for the battle cry of the magtataho, once you hear the chant Tahooo! You’re going to run to your kitchen to get the biggest mug you could find, that will be filled with taho to satisfy your cravings.

Taho is made from fresh silken tofu or bean curd with sago (pearl tapioca) and arnibal (sweet caramelized sugar syrup).

    Taho Flavors:

•  Arnibal ( Sweet caramelized sugar syrup) commonly in Metro Manila and other provinces
• Strawberry Taho ( strawberry syrup) popular in Baguio City
• Pandan Taho
• Ube Taho
• Chocolate Taho are the other variants, can be bought in taho stalls in malls.

Pandan Flavored Taho

Ube Flavored Taho

Strawberry Flavored Taho

  Taho Ingredients:

• Taho Ingredients:
• Processed fresh Silken Tofu/Soya
•  Sago pearls
• Arnibal Syrup

 Benefits of Taho:

•  Improves metabolism
•  Lower cholesterol
•  Loss weight – people going to gym are  now including soya drinks that is better for the body
•  Prevents cardio-vascular diseases

Taho is rich in:

• Lunasin- a soy peptid
•   Protein- good for muscles and tissues
• Carbohydrates- that gives our body energy for our daily use
•   Folic acid- for the brain and it’s good for pregnant women
• Calcium- strengthen our bones and teeth
• Vitamin B1/ Thiamin- it helps converting carbohydrates into energy
•  Riboflavin/ Vitamin B
• Zinc
•  Phosphorus
• Iron
• Vitamin B4

What Taho can do to your body?

•  It’s a comfort food
•  It’s a healthy food
•   Lunasin  reduces the risks of heart disease

·         The amount of calcium in soya is sufficient that can provide us strong bones and teeth as we grow older.

According to some recent studies, there is a link between soy consumption and cancer.  Soy can prevent the formation of tumors that causes having cancer and related diseases. It can prevent males from having prostate cancer.

Note: Improper processed of soy products can remove the Lunasin and soy is no longer effective for some medical conditions.

Buying taho products from the vendors selling on streets is not 100% approved by The Department of Health in the Philippines because of some reasons, like how is the taho processed? How is it delivered? What is the expiration date? Is the vendor got a shot of vaccine anti thyroid, anti-hepatitis? Reasoning that buying from a magtataho vendor doesn’t affect your health. Remember it’s still better to prevent than to cure. It’s better to buy from supermarkets; they are also selling repacked soya products.

                                                                                                                                                  

Slice of Pizza!

Everyone loves pizza. The crispy dough, the flavorful toppings and the creaminess of the cheese is so mouth-watering, that no one will refuse to eat this. In different countries pizza serves as a treat, snack or sometimes it is served for dinner time. This pizza is loved by anyone, from children to elderly. Some occasions served pizza for visitors.

Pizza is made from round, flat, thin dough topped with tomato sauce, cheese, meat and other vegetables. Pizza is an oven baked. Pizza is popular in every country; they have different recipes to offer. Different restaurants have their own specialties. The truth is it’s healthier if the pizza is homemade. It is less in oil and fat. You can control the other ingredients that you want to put in your homemade pizzas.

Pepperoni Pizza

Pizza is associated to be one of the unhealthiest foods in the world.  Pizza is related to the group of food that you can buy from fast food restaurants and supermarkets. Hamburgers, fries and so on are the food related to Pizza.

I’ll let you know that Pizza have its nutritional benefits also. Even Pizza is group to fast food chains offers, pizza have nutritive and healthy elements. Pizza ingredients are crispy yeast dough, cheese, tomato sauce, meaty toppings and vegetables.

Pizza Nutritional Benefits: From its Ingredients

• Lycopene- from the tomato sauce of a pizza. Lycopene is a powerful antioxidant; it also helps our body to fight against different cancer. Person who eats pizza once a week were much less to develop colon cancer, mouth cancer, stomach cancer and lung cancer. It is very helpful to fight against prostate cancer.

•  Onions helps lower blood sugar, blood pressure and cholesterol. Onions are also rich in Vitamin C and fiber.

• Fiber that is good for our digestion

• Olives contains minerals that is good for the heart and helps lower cholesterol

•    Red pepper contains Vitamins A, c and B6

•  Pizza dough is also high in antioxidants because of the ingredients used.

•  Good source of Carbohydrates

• Cheese contains calcium that is good for our bones and teeth

Here are samples of easy healthy Pizzas:

Vegetable Pizza

•  Vegetable Pizza topped with cheese           
•    Pizza topped with grilled chicken

There are a lot of nutritional benefits that we can get from eating pizza; it can no longer be one of the unhealthiest foods.

Meaty Pizza

On the other side, eating pizza all the time can cause problems.

•   Pizza can cause heart disease
•  Having high cholesterol
•  High fat content because of the cheese
•  The cheese, meat and fat is the one you causes pizza to be unhealthy
• Weight gain if not consume in moderation

 Eat pizza in moderation. It’s better to share your slice of pizza with friends. It can be your bonding time and sharing.

We all know that too much is not good for our health, but less than enough is also bad for our health. Let us stay fit and be healthy! Start to be conscious. Exercise!

Happiness is Just a Piece of Cake

Who wants to be happy? Do you want a wonderful feeling that only one can give you? If you ate just a piece of cake, your world is starting to become great.

Cake is the number one important thing in every occasion such as birthdays, weddings, anniversaries, baby showers, parties and retirement celebrations.

Every birthday, Cake is present. Without cake in a birthday party it’s not totally a party, because something is missing.   Children who are having their parties’ wishes to have the best birthday cake they could ever have. Honestly, for me cake can make every single child have their big smile.

We all know that cakes should be eaten in moderation. Its ingredients are sugar for the sweetening part, flour, fruits for filling, butter for its creamy taste, eggs for binder, liquid for mixing, leavening for the dough, icing of frosting for final touch. With these ingredients we already have an idea what nutritional benefits we can get from eating cake.

Strawberry Cake

Carrot Cake

Apple Cake

Experts said that cakes are healthy, it just depend in what kind of cake we’re talking about. For chocolate cakes, the dark chocolate cake is better to our health but should be consume in limitations.

Nutritional benefits of cake:

•  Carbohydrates – from the flour and sugar we are sure that we can gain energy from eating cake
•          Fiber- from some fruits that we can top to the cakes like apples, strawberries and bananas, fiber is good for our digestion.
•         Fats – it is also needed by our body for energy and warmth. Cakes have these fats and oils from its frosting
•          Proteins – it’s good for our body building, cake also contains milk that contains nutrients needed by bones and teeth.
•          Vitamins- from fruits in the cake which helps our body to fight against diseases and strengthens our immune system
•           Serotonin and Endorphin- it’s from the frosting of a chocolate cake and cake with nuts also. It’s the reason why we get happiness when we eat cakes because nuts increase the serotonin and endorphin in our body.

Bad Effects of Cake:

•  We all know that cakes are bad.  With its ingredients such as sugar that gives calories and fats.    They are known to be sinful. They are sinful because they tempt people to eat them.
•   Cakes contains carbohydrates  that can cause weight gain
•   Poor blood circulation control
•   Brain Fog- falling out sugar levels

The joy that brought by cakes to us is a great power that can changes everyone’s belief and source of happiness.

Keep in mind, when planning to enjoy that slice of cake; like everything else, it is important to keep it in moderation. We already know what the consequences of having too much cake can do.

Make sure you tell yourself that it’s just one slice of cake you are having and that you will stick to that rule no matter what.

Always remember that cakes should be eaten in moderation and let’s start to be conscious to your health.