As we get older, our “yin jing”—our very essence—can get depleted by prolonged or extreme stress, overwork, illness, childbirth, or even by aging itself. A depleted yin jing is associated with premature aging.

Although there are certain herbs that can be used to strengthen yin jing, black sesame seeds are considered a yin jing tonic and are thought to promote longevity and even slow the development of gray hair.

From a nutritional perspective, black sesame seeds are a very good source of copper and manganese and are also a good source of magnesium, calcium, iron, and other minerals and dietary fiber.

In Asian cuisine, black sesame seeds are normally roasted and then added to cooking. Black sesame seed soup is popular as a dessert and among people who are trying to boost their health. The soup is made of ground rice, ground black sesame seeds, water, and sugar and is available in some Chinese restaurants and in dry powdered form in Asian grocery stores.

Last weekend, I was in a Korean grocery store and came across black bean and black sesame seed powder. Black beans are another tonic food.

I bought a jar, but was also inspired me to make my own recipe, so that I could pre-soak the black sesame seeds before roasting and grinding them. Black sesame seeds are particularly high in phytic acid, which binds with minerals in our intestines, impairing their absorption, and inhibits certain enzymes needed for digestion. Soaking and roasting them can greatly decrease the phytic acid content.

I made some other changes. Instead of white sugar and white rice, I used coconut sugar and brown rice and added chia seeds to give the soup a tapioca pudding-like quality.

I question whether regular consumption will do anything to keep my hair black over the years, but I do love the taste. Growing up, I always loved the sweet dessert soups that were served at the end of Chinese dinners (red bean soup was another favorite) and they certainly hit the spot in the winter.

Photo by Cathy Wong

Kañiwa (pronounced kan-yee-wah) is a seed that grows high in the Andes mountains of South America, in southern Peru and Bolivia. This ancient seed was a staple food for the Incas because of its ability to grow in tough climates.

Although it looks like a grain, kañiwa is the seed of the leafy goosefoot plant and a close relative to quinoa. I tried it for the first time this week and think it’s a great grain-alternative to add to your diet. Here’s why:

1. Kañiwa is a nutritional powerhouse like quinoa. Packed with protein, 1/2 cup of cooked kaniwa has 7 grams of protein, 4 grams of fiber and is only 160 calories. It is also a source of antioxidants, fiber, zinc, iron, and calcium.

2. Like quinoa, kañiwa is gluten-free.

3. Making kañiwa is easy and similar to cooking quinoa. One cup of dry kañiwa requires two cups of water. Bring it to a gentle boil, lower the heat and simmer covered for about 15 to 20 minutes, until the water is absorbed. Like quinoa, the outside germ will separate into a curly tail when it’s done.

4. Kañiwa seeds don’t have the bitter saponin coating that quinoa has, so thorough rinsing before cooking isn’t necessary. Note that quinoa that has been processed to remove the bitter coating is available in North America. Depending on the brand, however, additional rinsing may be necessary to fully remove the bitter, soapy taste from quinoa.

5. Kañiwa has a crunchy texture and rich, nutty flavor. It’s a refreshing change to soft, fluffy rice and quinoa (two staples in my diet). The dark reddish seeds are about 1 mm in diameter. I made a breakfast porridge with kañiwa, almond milk, ground cinnamon, and chopped almonds and raisins. I had gently toasted the seeds prior to cooking and found the crunch and the rich, hearty flavor to be a good alternative to toast in the morning. You might like it even if you don’t normally like breakfast porridge. The seeds can also be used in salads or other dishes.

Look for kañiwa online or in some health food stores. The three brands I know of are Laurel Hill, Zocalo Gourmet, and Roland Foods.

Photo by Joe Zlomek

When it comes to alternatives to white sugar, one of my personal favorites is maple syrup. Perhaps it’s because I’m Canadian, or part Korean, but I love how the rich maple flavor complements so many dishes, from roasted butternut squash to Asian dishes (I combine it with tamari, rice vinegar, dark sesame oil and garlic to make an maple-soy sauce).

Maple syrup is made by collecting and boiling down the sap of maple trees to reduce the water content and concentrate the sugar. The resulting syrup is filtered to remove sugar crystals and then bottled.

While this process seems simple compared to sugar refining, maple syrup is one of the most expensive sweeteners, because the season is short and the supply is limited. Maple trees are tapped for syrup in March-April and it takes between 20 and 50 gallons of sap to make just one gallon of maple syrup. Maple trees grow in a limited area, with the province of Quebec producing about 80% of the world’s maple syrup, followed by Vermont.

Is maple syrup better for you?

Type of sugar – The sugar in maple syrup is sucrose, which is the same as white sugar. Besides sucrose, there are also very small amounts of glucose and fructose in the darker grades of maple syrup.

The glycemic index of sucrose (granulated table sugar) is 68 and that of maple syrup is 54. While there may appear to be a slight advantage to using maple syrup, the difference is small and there is some question about the validity of these numbers since most studies showed sucrose to be in the range of 58-65, but two studies yielded much higher numbers and drove the average up to 68.

Calories – There are 50 calories in a tablespoon of maple syrup, which is about the same as a tablespoon of white sugar. Maple syrup tastes somewhat sweeter, however, so people may get away with using less.

Nutrients – Maple syrup contains some minerals, antioxidants, and oligosaccharides (which promote the growth of healthy gut bacteria), since it is less refined than white sugar. Other sweeteners, such as dark or blackstrap molasses, are better sources of antioxidants and minerals than maple syrup. If you’re trying to cut back on your overall sugar intake, you’re much better off getting these nutrients from vegetables and other foods rather than from maple syrup or any other sweetener. Maple syrup, for example, has approximately 35 mg of potassium in one tablespoon, but half a banana has an equivalent number of calories but 250 mg of potassium.

The verdict?

Try to cut back on your intake of sugar of any kind, but if you do use a sweetener, choose the one that’s going to make your meal shine, just don’t use too much.

Tips on using maple syrup

• Substitute ¾ to 1 cup of maple syrup for 1 cup of sugar in cooking. If baking, decrease the liquid in the recipe by 3 tablespoons for each cup of syrup used.
• Maple syrup should be stored in the refrigerator after opening. The shelf life after initial opening is about six months.
• The grade of maple syrup refers to its color. Grade A Dark Amber, called Dark Amber in Vermont and No. 1 Medium Grade A in Canada, is the most versatile and can be used in cooking and baking or simply drizzled over oatmeal in the morning.

_Sources

_{Phillips KM, Carlsen MH, Blomhoff R. Total antioxidant content of alternatives to refined sugar. J Am Diet Assoc. 2009 Jan;109(1):64-71.}

What is your favorite sweetener? Let me know in the comments, on twitter at @aboutcathy, or on facebook at www.facebook.com/aboutcathy.

photo by Laura Newbuck

Our intestines are filled with healthy bacteria that helps us digest food, absorb nutrients, and fight off “bad” or pathogenic (disease-causing) bacteria.

A new study published online in the journal Nature suggests that the presence of high amounts of pathogenic bacteria in the guts of mice can result in obesity and nonalcoholic fatty liver disease, a condition that affects 75 percent of obese people.

Conducted by researchers at Yale University, the study involved mice that had been engineered to have a microbial imbalance in the gut. With a 1,000-fold increase in pathogenic gut bacteria, the mice developed fatty liver disease and gained weight when fed a typical diet.

What’s more, when the mice were put into the same cage as healthy mice, the healthy mice also gained weight and developed fatty liver. Although this study was interesting in that it showed spread of obesity from animal to animal, it would not happen that easily in humans. Mice eat each other’s poop, allowing pathogenic gut bacteria to be easily transmitted from mouse to mouse.

The imbalance of gut microbes may be one step that leads to a chronic low-grade inflammatory state that results in the development of obesity and associated diseases.

The study suggests that probiotics have the potential to prevent or treat obesity by improving “good” or health-promoting strains of bacteria and crowding out or destroying pathogenic bacteria. In the study, antibiotics restored the microbial composition in the gut and eased liver disease.

The science on probiotics for weight loss is still in its infancy. There is consistently positive evidence that probiotic supplements can help with certain digestive problems, such as traveler’s diarrhea and antibiotic-induced diarrhea. There is also some good research on the use of probiotics for irritable bowel syndrome (IBS) and other digestive disorders, yeast infections, and urinary tract infections, but there is no data yet showing that taking probiotics can lead to weight loss.

Does that mean that you shouldn’t take them? No, I encourage everyone to eat fermented foods, which naturally contain probiotic bacteria, such as yogurt, kefir, sauerkraut, miso, kimchi, or kombucha tea. Most long-lived cultures that have very healthy people consume some kind of fermented food regularly in their diets. I view them as essential to overall health.

I grew up eating kimchi and love the taste of it. In Toronto, it’s easy to get kimchi in Koreatown that has been made by someone’s grandmother, but I haven’t been able to find homemade kimchi in downtown Boston. Fortunately, my local Whole Foods carries Sunja’s Kimchi, which is very good.

Besides fermented food, prebiotic food—foods that aren’t a direct source of healthy bacteria but promote their growth—are also great, such as Jerusalem artichokes, asparagus, onions, leeks, and artichokes.

When it comes down to it, any food that can bolster your body’s natural immunity is good to have in your diet, and if you notice that it helps to shed excess pounds, even better!

Last March at Expo West, I was amazed by the number of coconut water brands that had hit the market in a relatively short period of time. They were being promoted as a natural source of electrolytes, instead of sports drinks, but also as a more healthful alternative to bottled water.

I understand the appeal. Plain water can get boring. While I enjoy the taste of coconut water, especially if it’s from a freshly opened coconut, I don’t think it lives up to the hype as a wonder-drink for a couple of reasons:

Sugar content – I watch my sugar intake but like to eat a variety of foods during the day, including dessert. An individual serving sized bottle of coconut water can contain 11 to 22 grams of sugar, about the same amount of sugar as in a coconut- or almond-based frozen dessert. I would much rather cut back on my daily overall sugar intake by drinking water and enjoy the dessert.

Electrolyte content – Coconut water is touted as a superior source of natural electrolytes, however, a ConsumerLab.com analysis found that the amount of electrolytes in some of the popular brands were often far less than claimed on the packaging. One brand had only 18% of the stated amount of sodium, and another had 59% of the listed sodium content, according to ConsumerLab. Sodium accounts for much of the mineral loss during exercise.

A new study published in the Journal of the International Society of Sports Nutrition suggests that coconut water has no benefit over bottled water for typical post-exercise hydration. In the study, 12 young, healthy men exercised on a treadmill for 60 minutes on four different occasions and were given either bottled water, coconut water, coconut water from concentrate, or an electrolyte sports drink. They found that the beverages were essentially comparable in their ability to improve hydration status (they looked at body mass, fluid retention, plasma osmolality, and urine specific gravity an hour after exercise). After hydration, the subjects went back on the treadmill and the researchers found that there was no difference in their treadmill time to exhaustion depending on their beverage. What’s more, subjects reported feeling more stomach upset and bloating after coconut water than with bottled water or the sports drink.

Tips on Staying Hydrated

1. For many people, plain water is an adequate hydration method during the day and after exercise.

2. If you don’t like the taste of plain water, try adding a splash of unsweetened blueberry, cranberry, or pomegranate juice. If you are out and don’t have access to filtered tap water, try an unsweetened flavored water, like Hint or Ayala’s herbal water.

3. For long bouts of strenuous or vigorous exercise, a drink containing water, carbohydrates, and electrolyte minerals can help to replenish and rehydrate. In this case, coconut water may be superior to plain water, because it has water and carbohydrates, and to sports drinks, because of the lack of food dyes and additives that some of them have. Just make sure that you choose a coconut water that contains at least 110 mg of sodium per serving, according to ConsumerLab. Also, look for the results of their analysis to find the coconut water brand(s) that list accurate nutritional information.

4. My favorite way to rehydrate after a strenuous workout (though not as easy to find or prepare), is fresh vegetable juice. Watery vegetables contain the water, sugar, and minerals needed to rehydrate you. If you have access to fresh juice, try a green juice. Celery is rich in organic sodium and cucumber is also excellent. Use caution when shopping for bottled vegetable juice in stores – they often contain few vegetables and more filler.

5. Although I recommend filtered water, vegetable juice, green or herbal tea, if you find yourself drinking a lot of soda, coffee, energy drinks, or very sugary drinks, coconut water is the far better choice, especially if it’s one of the brands that contains less sugar.

Do you drink coconut water? Why or why not? Do you have another beverage of choice? I would love to hear your tips!

If you’re cleaning up your diet for the new year, you’ve probably stocked up on some of these fruit and vegetables. Here are some of my must-haves for your kitchen pantry.

01. Compared to other nuts, raw walnuts are loaded with the highest amount of polyphenols, antioxidants that are believed to reduce the risk of heart disease by decreasing cholesterol, improving blood flow, and reducing inflammation. Walnuts are also rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Try adding raw walnuts to a salad or pesto or simply eat them as a snack.

02. Chia Seeds are relatively high in a type of soluble fiber that forms a gel when combined with water. When chia seeds are ingested, this reaction takes place in the stomach, which may curb appetite and a lead to a more moderate rise in blood sugar. Chia seeds are also rich in omega-3 fatty acids. Unlike flax seeds, chia does not have to be ground before being eaten, which keeps the oils from becoming rancid. Sprinkle chia on cereal or salads, add it to smoothies, or use it in cooking.

03. Technically a seed, quinoa is a great alternative to starchy, processed grains that can drive up blood sugar. Quinoa contains all of the essential amino acids, making it one of the best non-animal sources of protein, and is packed with fiber. To top it off, quinoa only takes 15 minutes to cook, but be sure it has been pre-rinsed (or do it yourself) or it will taste bitter.

04. Like quinoa, hemp seeds contain all of the essential amino acids, making them an ideal plant protein source. Hemp seeds contain linoleic acid and alpha-linolenic acid (plant-based essential fatty acids), fiber, antioxidants, and minerals. Try it on salads, cereal, granola, or use it in cooking or in smoothies.

05. Red lentils – One cup of cooked lentils contains 18 grams of protein and 16 grams of fiber, but only 200 calories. Red lentils don’t need to be soaked, cook quickly, and are a good source of stress-taming B vitamins and iron, and an excellent source of folate. They become very soft, almost mushy, when cooked, so they can be added discretely to many sauces and soups.

06. Drinking plain water can get boring. Add a splash of pomegranate juice to liven up the taste. If you don’t have pomegranate juice, try blueberry, cranberry, lemon or lime juice.

07. My current favorite teas are Bengal Spice tea (it’s a naturally sweet, non-caffeinated version of chai), chai rooibos, and matcha. Matcha is a form of powdered green tea that can be made into tea or the powder can be added to smoothies. While it does contain caffeine, green tea has theanine, which may have a calming effect on the body and improve concentration and focus.

08. Raw almonds are a highly portable snack that can quickly fight the urge to eat when hunger pangs strike. Also try slivered almonds in arugula pesto.

09. Gluten-free, dairy-free crackers such as Mary’s Gone Crackers Original (pictured above) with hummus are an alternative to fast-food snacks.

10. Short-grain brown rice is softer, fluffier, and less nutty than other types of brown rice. The grains cling together rather than remain as separate grains when cooked. I find that the taste of short-grain brown rice doesn’t overpower like other types of brown rice. Use it almost anywhere you’d use white rice. Also try adding a tablespoon of brown rice onto a piece of nori, along with diced avocado, carrots, and other favorite vegetables as a quick alternative to California rolls.

Although arugula is often thought of just as a salad green, it’s a cruciferous vegetable, like broccoli, cauliflower, kale, collard greens and watercress. If you like arugula’s peppery bite, try this variation on traditional pesto by using baby arugula instead of basil.

Simple Arugula Pesto Recipe

Ingredients

• 2 cups baby arugula leaves
• 1/2 cup extra-virgin olive oil
• 1/2 cup slivered almonds
• 1/2 teaspoon sea salt
• Parmesan cheese (optional)

Method

Wash and dry the baby arugula leaves.

Add the arugula leaves, olive oil, almonds, and sea salt to a blender and pulse until it is fairly smooth.

Sprinkle with Parmesan cheese if desired.

Serve at room temperature. The pesto will keep for several days tightly covered in the refrigerator.

For times when you need to cut back on sugar of any kind, erythritol, a sugar alcohol found naturally in some fruits, vegetables and fermented foods, contains virtually no calories. I made pickled beets yesterday with Wholesome Sweetener‘s erythritol and was amazed at how closely it resembled sugar in taste and texture!

Going on a detox diet or cleanse doesn’t have to mean eating completely new foods. These 10 produce-aisle favorites are versatile and can easily be the foundation of a detox diet or cleanse.

1. Beets. You can eat the beets raw or juiced or cooked and steam the greens. Try Mark Bittman’s Raw Beet Salad.

2. Arugula. Great in a salad as a more nutritious alternative to iceberg lettuce. One of my favorite arugula recipes is baby arugula, extra-virgin olive oil, slivered almonds, and sea salt blended into a pesto. Delicious!

3. Blueberries. If you can’t find organic blueberries, use lots of water and a fruit and vegetable wash to help remove the pesticides. Try it as a snack, in a smoothie, salad, hot quinoa or oatmeal porridge, or as a dessert.

4. Kale. Whole Foods Market makes a delicious kale salad, made of curly kale (pictured), dried cranberries, and nuts in a lemon vinaigrette. Also look out for mild-tasting, tender lacinato kale – toss the leaves in olive oil and bake them to make kale chips or steam them and eat them as a side dish. A reader favorite is food52.com’s One Pot Kale and Quinoa Pilaf. Although the recipe contains cheese, you can omit it, or save the recipe for after your detox.

5. Apples. Toss a washed apple into your bag in case hunger pangs strike. Because of the fiber content, apples make a filling snack or dessert. Try sprinkling cinnamon on raw apple slices.

6. Cucumbers. High in water and potassium, cucumbers sticks are an easy snack (with hummus and gluten-free crackers). Also try juicing them or adding them to any salad.

7. Garlic. An easy way to add some interest to a detox or cleanse is to lightly saute minced garlic in olive oil and sprinkle it on steamed dark green vegetables.

8. Sweet potatoes. Boiled or steamed, mashed or whole, sweet potatoes are delicious!. Look for garnet yams (pictured).

9. Cauliflower. If you haven’t tried cauliflower “rice”, you must! There is a recipe for it in my book or you can try steaming it and then shredding it in a food processor until it is the size of grains of rice.

10. Lemon. Squeeze lemon slices into water and drink it throughout the day or make a lemon juice and extra-virgin olive oil vinaigrette.

Enjoy! Like me on www.facebook.com/aboutcathy to ask questions or to be notified of new detox ideas and recipes!

A green smoothie, made with frozen mango, spinach, raw cashew “milk”, and cold, filtered water.