April Words

 

 Just some quotes and words I feel like sharing ....

Your Second Brain

Have you ever heard people telling you to use your gut instinct?

Do you know that it is the most effective way to make a decision?

Embrace your second brain.

We think of intelligence as a deliberate, conscious activity based on the law of logic. However, much of our mental life is unconscious, based on processes alien to logic: gut feelings or intuition. We have intuition about friends, who we should hang with, sports, which detergent to buy, and so on. But can following your gut feelings lead to the best decision?

Research have proven gut feelings to be the best tools for making decision.
I know, it seems naive and silly to think so, but take a look at where it comes from.

Picture from Chapter 6. Limbic System, Amygdala. (Wright, 2015)

The unconscious mind comes form the amygdala, pointed in the red section of the brain picture.




In the brain, amygdala is a part of the limbic system, the place where communication between reasonings and feelings takes place.

Everything you see, smell, hear, taste and touch travels through your body in the form of electric signals. These signals pass from cell to cell until they reach their ultimate destination, your brain. They enter your brain at the base near spinal cord and must travel to your frontal lobe (behind your forehead) before you can think rationally about your experience. But first they travel through the limbic system, the place where you get your "gut reactions", those subjective feelings, about what is good and what is bad. (Bradberry & Greaves, 2009)

                Picture from the book of Emotional Intelligence 2.0. (Bradberry & Greaves, 2009)

Because the electric signal reach the limbic system before it reaches the rational part of the brain, "gut reactions" that we experience comes much more quickly than the logical pathway. And this is the part where people tend to miss. It comes in so fast that people do not realize its signal coming, and just decide that logical reasoning is the best way to go.

This gut feelings is hard to explain using logic. Say, in a simple form, you're contemplating between cheating your classmate in an exam and not cheating. Your limbic system sends a discomfort signal in your gut, telling that cheating is bad. However, due to how easily the gut reaction is to be ignored, your logic says cheating increases the chance of getting a good score in that exam. Therefore, you cheat.

When dealing with more complicated things, it gets harder to explain rationally. Especially in a situation where you have to explain yourself, and telling your friends or coworkers that you just don't feel like doing a thing leaves them bedazzled. When you tell them that your gut says "no", they would tell you that you don't make sense and say that gut is the place for food.  Blahhhh.

Now you know how it make sense, it comes from your brain as well.

On Piano

Hello, there!

I just got home from school and what a hectic day today! 

Anyway, I was in the bus on my home and there was this guy asking me about religion and stuffs. And at the end he kind of asked me why I don't have an accent. What is he referring to exactly? I never heard something like that before.

I just said to him I grew up watching American movies. haha

Also, I'd like to share you a video of me playing piano :) 

Thought you might enjoy that and have a relaxing evening!

Make sure to check out the video under this link below:

Kiss The Rain, River Flows In You, Reason

Treasure Yourself by Miranda Kerr

Time-Tested Beauty Tips

For attractive lips, speak word of kindness.

For lovely eyes, seek out the good in people.

For a slim figure, share your food with the hungry.

For beautiful hair, let a child run his

or her fingers through it once a day.

For poise, walk with the knowledge you'll never walk alone.

People, even more than things, have to be restored, renewed,

revived, reclaimed, and redeemed: never throw out anyone.

Remember, if you ever need a helping hand, you'll find one 

at the end of you arm.

As you grow older you will discover that you have two hands;

one for helping yourself, the other for helping others.

The beauty of a woman is not in the clothes she wears,

the figure that she carries, or the way she combs her hair.

The beauty of a woman must be seen from in her eyes,

because that is the doorway to her heart, the place

where love resides.

The beauty of woman is not facial mole,

but true beauty in a woman is reflected in her soul.

It is the caring that she lovingly gives,

the passion that she knows.

And the beauty of a woman, with passing years, only grows!

Cow's Milk Vs Soy Milk

Have you ever wondered how cow's milk and soy milk compared? 

Let's see what the American Dietetics Association has to say below:

Soy milk has different nutrient content compared to cow's milk. 

Naturally, soy milk (made by pressing ground, cooked soybeans) is significantly lower in calcium. That's why as a substitute for cow's milk, you want to choose soy milk that is fortified with calcium. Right now in the US, we have soymilk that is either fortified with tricalcium phosphate or calcium carbonate. (Look at the ingredient label!)

Next, do you know that our body also absorbs calcium from fortified foods differently?

Take a look at the So Good soymilk below:

 So Good Soymilk is an example of soymilk fortified with tricalcium phosphate.

which contains 30% DV calcium per serving of 1 cup. 

This is the same percentage of calcium as in 1 cup of cow's milk.

( 2% Reduced fat cows milk also contains calcium of 30% DV per 1 cup of serving)

However, since tricalcium phosphate is not absorbed as well in our body, you would need to drink 1 and 1/3 cups of the tricalcium phosphate-fortified soymilk in order to get the same amount of calcium from that one cup of 2% cow's milk.

Another example, 

Silk Soymilk has its calcium fortified with calcium carbonate. The calcium from 1 cup of cow's milk and 1 cup of soy milk fortified with this type of calcium, is about the same. 

So say if you drink 1 cup of Silk soy milk (45%DV Calcium), your body would absorb the same amount of calcium in a cup of cow's milk with same percentage of calcium.

~~~

More about soy milk...

Naturally, soy milk is lower in protein and riboflavin (vitamin B2), and has little vitamin A or D. That's why some soy milk are fortified with vitamin A and D and riboflavin. 

Soy milk or soy beverage is also popular as it contains phytoesterogens, proteins found in soy that may have cardiovascular benefit. Soy beverage is also cholesterol-free, since it is derived from plant. 

The fat content of soy milk is similar to 2% cow's milk. Regular soy milk often contains 5% of total fat, where as 2% cow's milk contains 8% of total fat. Whole milk would have 12% of total fat in it.

Gluten-Free Bacon

On this post I want to tell you what makes sense and what does not. Especially with food companies trying to win you over with their obviously-gluten-free product.

First of all, gluten is a type of protein made out of wheat or barley or rye protein that is mixed with water, and put under mechanical force (say by mixing, whipping, beating). It does not appear on its own, not without mechanical force and water.

People also think that gluten-free products are much healthier than the non gluten-free ones. 

NO, ACTUALLY NOT!

Gluten-free product is designed for people who is born with celiac disease, to whom consumption of gluten can cause immune reaction and discomfort since their body is not capable of digesting and absorbing this protein.

Now think about gluten-free bacon. Do you think bacon or other meat would contain gluten? Are they things that would naturally contain wheat or barley or rye protein in them?

 NO!! When you see gluten-free label on this kind of product, and you're thinking that this bacon is healthier than other bacon, THINK AGAIN!

It might contain gluten if it is served with burger patties, or bread slices as in sandwich.

The label is actually telling people with celiac disease that this product is safe to consume and processed in a facility that is not in contact or produce gluten.

 Labeling "gluten-free" in this product makes sense, because spaghetti or pasta is usually made with wheat flour, mixed with water and kneaded. 

Gluten-free usually contains extra calories compared to non-gluten-free products. WHY? 

Because they have to compensate the loss of texture for not using gluten-containing ingredients. 

For example, in a gluten-free bread, you'll see in the ingredient labels that there are plenty sources of carbohydrates such as xanthan gum, potato starch, and other starches to substitute flour. They have to use those ingredients and other calorie-contributing ingredients to make the bread rise

 when baked.

SO, just saying, gluten-free product does not necessarily means healthier.

Salads How To

Ever wonder what's in your salad?

It could be one of the healthiest meal since it contains lots of vegetables and fruits, but it can also be a diet destroyer if you don't know what you're putting in.

Say you're on a salad bar, and there's a rainbow of vegetables and fruits which are often loaded with vitamin A, vitamin C, folate and fiber, and of course some phytonutrients and potential antioxidant. Now that's good. But do you know that an average of a salad bar plate can go up to 1,000 calories, depending on your choices?

Take a look at this Applebee's Grilled Shrimp and Spinach Salad. This contains 1,050 calories with 11 g saturated fats! Ouch!

Where does these huge calories come from?

Not from lettuce, tomatoes, cucumbers and other fresh veggies. 

Instead, (depending on the amount), salad dressings, tortilla shells, cheese, croutons, bacon bits, fried onions and other higher-fat toppings can contribute to excess calories.

Don't want that extra calories in your diet? 

Do know how to choose your salad dressing! Say you have a selection of vinaigrette and ranch dressing. 

Raspberry Vinaigrette can contain 30 calories each tablespoon you give to your salad. Every time you see or hear the word "vinaigrette", understand that the core of this dressing lies in the mixing of olive oil/vegetable oil and lemon juice, or often vinegar as an acidic ingredient. Other ingredients are added to taste, such as raspberry, honey, poppy seeds, salt and pepper.

Compared to vinaigrette, ranch can contain about twice of calories, 73 calories in a spoonful based on Kraft's commercial regular ranch dressing. This type of dressing is made of some combos of buttermilk, mayonnaise, sour cream, lemon juice or vinegar, garlic, herbs, and then salt and pepper, which altogether create a huge calorie booster.

Does that mean you can only have vinaigrette for your dressings?

ABSOLUTELY NOT!

Go for the free-fat or lite ones, and or follow the fork dip method.

People usually pour their dressings into the salad, or dip their veggies into the dressing, which contributes to lots of fat and calories due to the large amount consumed.

Fork Dip method is another way to cut down the caloric content in your salad, by cutting down the amount of the salad dressing you eat. You just need to get a good dip of your fork into the salad before "stabbing" your fruits and veggies and whatnots. When you look at the picture above, you can see how the amount of dressing is reduced. It only slightly covers the surface of the fork, yet still giving the flavor you need in every bite. A must try!

I'll also have some other tips from the American Diet Association book for my nutrition class, and it basically tells you the amount, calories and fat content in each options of food offered in the salad bar. 

This will also help you make a good, calorie-controlled homemade salad.

Now that you're getting better at this stuff, let me just guide you to another healthy steps that would make you feel even better.

According to Academy of Nutrition and Dietetics, here's how to control salad bar and solids fats:

• Pace yourself. Check out the salad bar from end to end before you fill your plate.

• Use a small salad plate, not a diner plate, if you're tempted to overdo.

• Start with greens. DARK-LEAFY vegetables such as spinach and romaine supply more nutrients and phytonutrients than iceberg lettuce does.

• Spoon of plenty of bright colored vegetables (broccoli, peppers, beets, or carrots, to name a few), beans (such as kidney and garbanzo beans), and fruits.

• Make it a hearty salad with protein-rich ingredients: beans (legumes), lean meat, turkey, crabmeat or surimi, tuna, eggs, and cheese (perhaps low-fat). Cottage cheese, other cheese, and yogurt on the salad bar also add calcium.

• Include fiber-rich mixed dishes not only made with beans. Look for those made with brown rice and other whole grains.

• Take small amounts of higher-fat toppings and mayonnaise-based side salads (macaroni, potato salad).

• Go light on you dressing. Go for low-fat or fat-free dressing.

How to go low-fat on your dressing?

EASY!

When making a homemade ones, subs the fat components like mayonnaise or sour cream for the lite one. For example, use light mayo, reduced fat sour cream, etc.

For vinaigrette, make it three parts vinegar/lemon juice to one part oil (e.g 3/4 cup vinegar to 1/4 cup oil) instead of the other way around, if you'd like it. It it's too acidic, dilute the vinegar with broth or juice. That said, vinaigrette is a way to enjoy healthy oils.

On taco salads, use lots of salsa with tomatoes, chiles, onions, herbs, and lime juice. Use a lighter touch with sour cream by going "50-50" : 50 percent sour cream, 50 percent plain, low-fat yogurt (or perhaps Greek yogurt).

LASTLY,

Reduce your fat intake by replacing some (not all) whole eggs with whites. I said leave some of the yolk because the yolk contains EPA and DHA that is actually good for your brain, and also good cholesterol (HDL) that can pick up cholesterol buildup in your body. 

Good luck experimenting and please do make healthful choices!!!