Archive for October 2016

You Are Not Alone if You Want to Improve Your Nutrition and Lifestyle

Comments from our nutritionist, Yunman Liu:

This story could be no more realistic to almost anyone who was or is struggling with his or her diet. Being Ambitious during the first few days and a possible relapse after one or two weeks is also not new to a lot of people.

The key points for the author to succeed improving her nutrition and lifestyle:

  • “No more fad diets. I would just exercise, sleep right and eat a balanced diet for 21 days.”
  • “I wasn’t keen on packaged foods with the “healthy tag”; the idea was to go back to the basics, what we ate before fast-food chains entered our lives.”
  • “So I made a list of healthy foods to eat in the next 21 days. My plan was to stick to home-made food, avoid deep-fried stuff or anything with sugar and preservatives in it.”

And another factor she did not point out directly – the portion size.

During the first few days, creating a less-temptation environment can be very helpful – say no to parties and dining out, so that you can take control of what you eat with less struggling:

turkey sandwich  vs.  chicken burger
tortilla roll    vs. pizza

baked sweet potatoes   vs.  french fries

Keep fighting the devil and embracing the angel in your mind.


As the resistance to the “evil option” is accumulated, you can test yourself by starting dining out at a non-fast-food restaurant food with friends, and then attending a buffet-style party, which is called your cheat day.

21 days is not the end of the new healthy lifestyle but just the start.


If you do not like egg yolk from the boiled eggs like the author, try scrambled eggs or omelet, so that you would not miss most of the nutrients of an egg – omega-3, calcium, zinc, phosphorus, vitamin A, vitamin B1, B2, B6, B9, and B12, vitamin D, choline, etc., which are found in the yolk.

Worried about the cholesterol? In fact, high blood cholesterol is not because of eating one or two egg yolks per day. Rather, overweight/ obesity, especially with a big waist circumference and due to excessive total energy intake and physical inactivity, smoking, and other unhealthy lifestyle cause the elevation of blood cholesterol.

Moreover, research also suggests that, for general population, dietary cholesterol makes no significant contribution to atherosclerosis and risk of cardiovascular disease. Human has limited absorption of dietary cholesterol. About 85 percent of the cholesterol in the circulation is produced by our liver. It isn’t coming directly from the cholesterol that you eat.

Finally, 5 L water is not necessary unless you run a marathon in the sun, which would not happen every day.  According DRI, men need around 3.7 L water per day while women 2.7 L.

The article is from the following link:


A Wonderful Party Dinner Does Not Have to Be Expensive

Comments from our nutritionist, Yunman Liu:

More ideas for the dinner:

  • Appetizer: honeydew/ watermelon balls with plain yogurt dipping

honeydew watermelon balls         yogurt

  • Entrée: turkey stew

turkey stew

  • Sides: rice and beans

rice and beans

  • Vegetables: sautéed summer squash and tomatoes

sauteed summer squash

  • Desserts: homemade chocolate brownie

chocolate brownie

Have a plate at hand and divide the area in mind.


Then enjoy your dinner!

The following article provides the details:


Whole Eggs Can Be Good Friends with Your Salad

Comments from our nutritionist, Yunman Liu:

salad with eggsVitamin E is fat-soluble while their source – the green vegetables in the salad – are low in fat. Despite canola oil added to the salad, given the actual intake of them, they worked less efficiently than egg yolks that are rich in fat . Moreover, the whole eggs were scrambled, which means cooking oil was added.

There are natural food sources that are abundant with vitamin E and healthy fats, e.g. sunflower seeds, almonds, hazelnuts, peanuts, avocado, and wheat germ – this is why whole-grain products are encouraged to eat.

In addition, green leafy vegetables such as spinach, collard, Swiss chard, turnip greens, kale, and spinach, have a good source of vitamin E.

scrambled eggs with spinachMaybe spinach scrambled eggs with 2 slices of whole-wheat bread as breakfast?

This is the finding from Purdue University:



You May Want to Give a Bear Hug to Vitamin D

Comments from our nutritionist, Yunman Liu:

Serum vitamin D level may be inversely related to the prevalence of diabetes, to the concentration of blood glucose. and to insulin sensitivity, according to Earl S. Ford et al.

In addition, vitamin D deficiency may be a risk factor for the metabolic syndrome, i.e.

  • High blood pressure
  • Large waist circumference
  • High triglyceride
  • Low HDL
  • High fasting blood glucose

which is a highly prevalent condition among U.S. adults, although much remains to be learned about their relationship.

However, the possible association may explain why vitamin D level plays a role in lifespan and aging-related chronic diseases.vitamin D sun hug

The best food source for vitamin D:

  • Fish: carp (super high), halibut, eel, mackerel, salmon, swordfish, trout, catfish, tuna, sea bass, etc.
  • Eggs: do not throw your egg yolk anymore!
  • Mushrooms
  • Fortified foods: milk, orange juice, cereal, etc.
  • Skin synthesis when exposed to ultraviolet
    • Up to 15 minutes of daily sun exposure on the hands, arms, and face around 12 pm throughout the year at 25-degree latitude (Miami, FL) and during the spring, summer, and fall at 42 degrees (Boston, MA) latitude may provide a light-skinned individual with 1,000 IU of vitamin D, which is the RDA level

The article from the following link shows the exciting finding:


Cheese Should Be Not Blamed for Nonstop Eating

Comments from our nutritionist, Yunman Liu:

The research by Larry D. Reid and Christopher L. Hubbell suggests that systemically administered β-casomorphin has very limited or no reinforcing properties similar to those of morphine. Ingestion of milk products containing β-casomorphin is not likely to become the focus of an addiction.

Cheese is innocent.cheese is innocent

It is time to think about whether too much cheese is put into the dish – every ingredient looks creamy and maybe greasy, other beautiful flavors are covered and missed, excessive intake of calories from fat and protein lead to weight gain, and too much salt causes dehydration.

It is time to think about training the tongue to get used to moderate cheese intake:

3 servings of dairy per day

1 serving = 1 cup of milk = 1.5 oz. of natural cheese = 2 oz. of processed cheese

The article from the following link gives a wonderful analysis:


Let Your Tongue and Mood Dance with Dark Chocolate Elegantly

Comments from our nutritionist, Yunman Liu:

Even if dark chocolate is claimed to have a lot of health benefits – rich in antioxidants, improving lipid profile, lowering blood pressure, boosting mood, etc., it is still energy-dense food.

1 oz.

Total calories (Cal)

Sugar (g)

Total fats (g)

Dark chocolate

(3.5 miniature pieces)





(About 23 items)




chocolate elegantlyTherefore, the following tips are useful to maximize the health benefits while keep the intake of calorie and sugar in control:

  • Choose the authentic dark chocolate: > 60% cocoa
  • On average, 2 pieces per time as the experiments: around 70 to 80 Cal
  • Taste them slowly and enjoy the flavor and texture

The interesting finding is from the following link:


How Can a Person Exercise 1 Hour Every Day? It Is Just a Habit!

Comments from our nutritionist, Yunman Liu:

The recommended method can be used for adhering to a proper portion size for each meal and fixed schedule for both exercise and sleep.

What one needs to do is to find:Cue-Routine-Reward-Running

An appropriate cue: a fixed time rather than just once per day;

A realistic routine: the exercise amount that makes him/ her feel good rather than exhausted;

A reasonable reward: 1 oz. dark chocolate rather than 1 piece of cheese cake,

The article of the following link is very helpful to establish a healthy habit:




Sprouts: Wonderful Ingredient for Your Salad, Soup, Juice, You Name It

Comments from our nutritionist, Yunman Liu:

Sprouts are nutrient-dense while calorie-sparse foods since the major contents of them are water and they are rich in vitamins and minerals. Therefore, they should be on the top list of people who wants to manage their weight.

Moreover, the phytochemicals of them play a protective role in fighting inflammation and even cancer. Hence, they are conducive to both disease prevention and treatment.

If one is a little bit tired of green leaves, sprouts are the great alternatives to add refreshing flavor and crunchy texture. They can be used in the almost every dish: salad, soup, stew, burger, sandwich, taco, burrito, side, juice, fried rice, etc.

sprout soup       sprout tacos       sprout noodles


The following link gives the detailed introduction of sprouts:

????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????          sprouts salad


Let’s Be Hannibal to Celebrate Halloween!

Comments from our nutritionist, Yunman Liu:

Royalty-Free Stock Photography by

Not only can people be creative on their costumes, but also on their foods for the party.

If one is concerned about the calorie intake, especially from sugar, during a Halloween party, why not try this brain sushi? The white rice can be also replaced by brown rice and the cream cheese with a soft boiled egg.

Moreover, less sugar in the appetizers means you can cheat a little bit when it is time for desserts.

The more whole foods you use, the more likely you are to have a good management of intake of sugar and total calorie.

The following link provides the detailed recipe for the brain sushi, easy and quick:


If You Want to Maintain Your Weight Loss… Forever

Comments from our nutritionist, Yunman Liu:

I could not agree more with this article.weight maintaining

A healthy, SUSTAINABLE lifestyle is what one should seek for before he or she decides to lose some weight, including:

  • A balanced and enjoyable diet
  • An exercise pattern that at least meets the national requirement
  • A body clock by which one can enjoy an early start of the day
  • A wise way to manage stress

These lay a solid foundation for maintaining weight loss, which is far more challenging than losing weight. The article from the following link provides helpful tips and is worth reading more than once: