publisher spage Omakase I ve always loved Japanese food or at least what I thought was Japanese food. But like all international food we have in this country -- southern fried chicken, hamburger, spaghetti, or pizza -- that claim to be authentic, the Japanese food I ve had most of my life was nothing but imitation and the cheap fast-food type. That was until my friend Ivan brought me to a Japanese restaurant in Little Tokyo in Makati called Seryna. To say it changed my life will not be an exaggeration. I now eat at Seryna about once a week. The Japanese food at Seryna is authentic, fresh and simply delicious. Their awesome Wagyu beef cubes which just melt in your mouth are simply to die for. The restaurant is owned by an amiable Japanese gentleman named Marusan and his tireless chef Osekisan who will always be found behind the counter expertly slicing and preparing the sushi and sashimi orders. Their seafood and genuine Wagyu beef are flown in from Japan. Ask the wait staff for Today s Specials (fresh seafood that have arrived on the same day direct from Japan) and they ll happily bring two handwritten whiteboard menus (in Japanese and English) to your table. For some reason, I always crave for Japanese food whenever I arrive back in Manila by plane (could be the dreadful food served onboard). I would head straight to Seryna from the airport, sometimes calling or texting Joy (maître d ) ahead to reserve a table. The place is always packed with Japanese diners which is a good sign. But in this searing summer heat, they really need to install additional aircon units. Recently, a book called Sushi and Beyond caught my eye in a London bookshop. It s written by an English journalist and foodie named Michael Booth who sets out to learn the secrets of Japanese food by travelling and living in Japan for three months with his wife and two young boys. It s a beautiful food story! Here s a quick tip: when eating sushi and sashimi, go easy on the soy sauce. You don t need to drench the beautiful salmon sashimi in soy sauce and wasabi as all you ll taste is the soy sauce and wasabi! The magic of Japanese food is its simplicity because their ingredients are always fresh. Japanese people are the fussiest in the world when it comes to quality (and cleanliness) be it food, cars, or technology. Go to Seryna and tell chef Osekisan when you place your order omakase. This means I ll leave it to you which is what Japanese chefs love to hear. The chef will generally present a series of plates, beginning with the lightest fare and proceeding to heaviest, richest dishes. Stay away from the usual ebi tempura, tuna sushi or sashimi. Be adventurous. Let the chef prepare and show you what authentic Japanese food really is. I promise you ll never go back to those awful Japanese fast-food chains peddling fake Japanese food ever again. By the way, while white wine is the best pairing with Japanese food, I have always brought and enjoyed my Bordeaux red at Seryna (and always sharing a glass with Osekisan). Best of health, romy@healthyoptions.com.ph We digest it for you... The Healthy Options Lifestyle News Digest tracks all the medical and nutrition journals, research, conferences, and newsletters. Then we summarize what is essential for you to know to get better and stay healthy. The Healthy Options Lifestyle News Digest is in no way intended to replace the knowledge and/or diagnoses of health care professionals. Always consult with your physician whenever a health problem rises requiring expert care. editorial staff Christian Tan Romy Sia Ariel De Leon Joy Ann Cardeño Arvin Jae Solis Sky Printing president publisher / editor-in-chief production manager circulation manager layout & design printer directory 1. Shangri-La Plaza EDSA 2. Rustan s Makati 3. Festival Supermall, Alabang 4. Greenbelt Makati 5. Ayala Center Cebu 6. Bonifacio High Street 7. Trinoma 8. Powerplant Mall 9. SM City North EDSA 10. SM City Manila 11. SM Megamall 635-0321 893-1714 850-4024 729-6105 (032) 233-5510 856-3008 943-1764 899-6519 920-9267 400-5636 636-1310 12. SM City Pampanga (045) 961-0724 13. SM City Clark (045) 499-0041 14. SM Mall of Asia 556-0240 15. SM City Davao (082) 282-0399 16. SM City Cebu North Wing (032) 236-3395 17. Alabang Town Center 553-2335 18. Abreeza Mall (082) 295-2338 19. Robinson s Magnolia 470-3934 20. Eastwood City 570-7556 21. SM Aura 847-0825 22. Century City 843-3846 The lifestyle newsdigest is a monthly publication of Inc. with its corporate office located at #3 Economia Street corner Calle Industria, Bgy. Bagumbayan, Quezon City 1110. Tel. 637-8888. For your subscription inquiries, visit any of our stores. is a trademark registered at the Phil. Patent Office. our vision To educate and empower people to take charge of their health. B lifestylenewsdigest
There are many different types of sushi, all with their own names: Sushi 101: Know your sushi Nigiri (Nigirizushi) Nigiri is what most people call sushi. These are small oblongs of sushi rice with a dab of wasabi and some kind of topping typically raw, sliced fish but actually extends to a very wide variety of other toppings such as omelette, roe, grilled eel, etc. Technically, nigiri is meant to be finger food, and the ingredients should be dipped in the soy sauce rather than rice. If you lift nigiri with chopsticks, the rice will often fall apart, especially if you dip the rice in soy sauce. Sashimi Sashimi is delicately sliced raw fish or beef, served without rice. It is widely considered to be the finest dish in Japanese culture, and should be eaten first (using chopsticks) before other strong flavours ruin the palate. Sashimi can be an acquired taste, but well worth it the delicate, subtle flavours of the fish and the fine textures brought out by a skilled chef s knife are a pleasure on the tongue. Maki Rolls (Makizushi) Western Wasabi Maki is seaweed (nori) topped with layers of rice and ingredients, rolled into a tube using a bamboo mat and then sliced into smaller chunks. Maki can also be inside out (uramaki), with the rice on the outside of the roll and the seaweed between the rice and the around the ingredients. Maki also includes Western style creations, such as California or Rainbow rolls. Wasabi in America is usually dyed horseradish paste. As such, it has a very hot flavour that lingers in the mouth, and should be used sparingly. Sushi dining can be confusing so many different kinds, and so much to choose from! Here s a quick course in sushi terminology so you can easily zero in on what suits your tastes best from the large sushi menu. While most people use the word sushi to refer to raw fish on rice, it s actually much more general than that. Sushi is any dish made with sweetened vinegar rice (shari) combined with other ingredients. Hosomaki ( thin rolls ) are generally smaller than regular maki and only have one ingredient. Maki are delicious bite sized flavour sensations, perfect for sharing as they are usually six or eight per order, and can be eaten either with chopsticks or fingers. Temaki (hand rolls or cones) Temaki is basically a seaweed ice cream cone filled with sushi rice and ingredients yum! Plus they re easy to pick up and gnaw on for a few bites worth of deliciousness. If you enjoy big, full bites of delectable taste, hand rolls are for you. Japanese Wasabi Japanese wasabi is very different from horseradish it is a nova of heat and flavour that does not linger, and is easily washed away with more food or water. While some people mix it with their soy sauce for dipping all their sushi, if your sushi chef has done their job well crafting your nigiri and maki you should only need to mix wasabi and soy sauce for sashimi. Now that you are fluent in sushi-ese, you can order with confidence and show off your urbane and cultivated knowledge of Japanese cuisine on your next visit to a Japanese restaurant. Source: www.scottsdalesakura.com 2 lifestylenewsdigest June 2014 www..com.ph 3
Japanese FOOD The World s Healthiest Diet A rice foundation. The Japanese diet includes huge amounts of rice 6 times more per person than the average American s diet, according to Moriyama. A low-fat, complex carbohydrate, rice helps fill you up on fewer calories. This leaves less room in your belly for fattening foods like packaged cookies and pastries, which can contain heart-damaging trans fats. Veggie delight. Japan is kind of a vegetable-crazed nation, Moriyama says. When Japanese women were asked which homecooked meals they most loved to prepare for their families, mixed vegetables simmered in seasoned broth received the highest ranking. Red bell peppers, green beans, zucchini, eggplant, onions, burdock, tomatoes, green peppers, lettuce, carrots, spinach, bamboo shoots, beets, lotus root, turnips, daikon (or giant white radish), shiitake mushrooms, sweet potatoes, seaweed, nori, and wakame all have a place in the Japanese diet. As many as four or five different varieties are served in a single meal and no one thinks it odd to have vegetable soup or a salad for breakfast. Veggies are served simmered in seasoned broth, stirfried in a small bit of canola oil, or lightly steamed all methods that maintain a maximum amount of nutrients. A good catch. Fish, especially fatty fish like Japanese favourites salmon and fresh tuna, mackerel, sardines, and herring are a great source of Omega-3 fatty acids, which are known for their heart-health and mood-boosting benefits. Though Japan accounts for only 2% of the world s population, its people eat 10% of the world s fish. The flipside of Japan s fish craze means the Japanese eat less red meat, which contains artery-clogging saturated fat that, if eaten to excess, can lead to obesity and heart disease. The Japanese diet is the ipod of food, says Naomi Moriyama, co-author of Japanese Women Don t Get Old or Fat: Secrets of My Mother s Tokyo Kitchen. It concentrates the magnificent energy of food into a compact and pleasurable size. You don t have to cook Japanese-style to enjoy the diet s healthy foundations just eat more fish, vegetables, and fruit; serve smaller portions; eat mindfully and slowly; and add some healthy options like tofu and rice, she says. Benefits. Thanks to the relatively healthier Japanese diet and lifestyle, Japanese women and men live longer and healthier than everyone else on Earth, Moriyama says. Not only can they expect to live 86 and 79 years respectively (compared to 80 and 75 years for Americans), but they can also anticipate an average of 75 years lived healthy and disability-free, the World Health Organization reports. Japanese people enjoy the No. 1 lowest obesity rate in the developed world at 3% (versus 11% for the French and 32% for Americans), according to the International Obesity Task Force. You might think it s all in our genes, Moriyama says. But when Japanese people adopt a Western-style diet, they put on weight quickly. Eat with your eyes. The magic of Japan-style eating is a healthier balance of filling, delicious lower-calorie foods, presented with beautiful portion control in pretty little dishes and plates, Moriyama says. This way of dining encourages you to eat with your eyes by enjoying the beauty of your food. The result? You ll want to slow down to savor every bite. This means eating less, as it gives your brain time to realize your body is full. According to Moriyama, the average Japanese person eats about 25% fewer calories per day than the average American. Eating just 8% fewer calories per day, while moderately increasing your activity level, may be enough to promote longer life, research from the University of Florida College of Medicine suggests. Cutting calories doesn t have to be painful. The secret is to replace energy dense foods, like chocolate, potato chips, and cookies, with those that are less energy-dense, like fruits, vegetables, and broth-based soups. In a study from Pennsylvania State University, researchers served women meals that were 25% smaller than average and contained 30% fewer calories according to the principles of energy density. They ended up eating an average of 800 calories less per day all without even missing the extra food. Portion power. In Japan, food is served on separate small plates and bowls instead of one big plate. Diners take turn having little tastes of everything, Moriyama says. Serving smaller portions may be one of the best secrets for eating healthfully and losing weight. Research shows that when we re served more, we tend to eat it whether we re hungry for it or not. Soy good. When consumed in moderation, natural soy products like tofu and edamame beans are a great protein alternative to red meat because they have little or no saturated fat, says Moriyama. Japanese meals often include more than one soy-based dish, like miso soup (miso is fermented soy beans) and chunks of tofu. Delicious desserts. A typical Japanese dessert is an assortment of seasonal fruits, peeled, sliced, and arranged on a pretty plate. People do enjoy Western desserts like ice cream and cakes, but they re usually offered in smaller portions and subtler flavours compared to the West. A cup of Japanese green tea is the perfect end to any meal. Healthy options. It only takes a few small changes to make the Japanese diet even healthier. The first requires swapping the ubiquitous white rice for brown. Japan s original ancient power food, brown rice is a great whole-grain, high-fiber source of good carbs. The second change involves reducing sodium intake. When available, choose the lower-sodium varieties of miso, soy sauce and teriyaki sauce even then, you should use them in small amounts. Beautiful food. Bursting with beauty, taste, and health benefits, the Japanese diet has something to offer anyone who wants to live longer, slimmer, and healthier. Experiment with fish, rice, or vegetables served on your most delicate dishes, and reap the benefits for yourself -- chopsticks not required. Source: www.webmd.com 4 lifestylenewsdigest June 2014 www..com.ph 5
TOFU The White Magic of Soy Beans Until the middle of the Edo period (1600-1868) tofu was a luxury and available only to the imperial family and high ranking Buddhist and Shrine priests. For the common people, tofu (and white rice and even sake), were only available for special occasions such as festivals, New Year s and weddings. The first three shoguns of the Edo period strictly regulated tofu production for their personal needs. Tofu in Shojin Zen Vegetarian Cuisine While the common people couldn t eat tofu whenever they wanted to, tofu was an important part of a Zen monk s diet. Cuisine eaten in Zen temples is called shojin ryori. Because Zen monks don t eat any animal products, tofu was, and still is, an important source of protein. It is based on the Buddhist philosophy that one must not kill or eat other animals. Therefore shojin ryori cuisine uses no meat or seafood. Instead the main ingredients are miso (fermented soy bean paste), tofu, yuba (tofu skin), mushrooms and root vegetables like burdocks and radish. Ninety percent of the recipes in a shojin ryori book published in the Edo period included tofu (actually a firmer kind of tofu known as Koya-dofu; basically dehydrated tofu and thus easy to preserve). Healthiest Foods Rich in Nutrient Rating Chart This Food Rating System allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World s Healthiest Foods that are either an excellent, very good, or good source of Omega-3 fats. Next to each food name, you ll find the serving size we used to calculate the food s nutrient composition, the calories contained in the serving, the amount of Omega-3 fats contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration s Reference Values for Nutrition Labeling. Omega-3 Fats Soft, shiny white cubes. Very simple yet full of nutrition. That s tofu. Japanese tofu is one of Japan s most important food. It is good for you and hard to get fat on. It has a lot of protein but few calories. Due to its nutritional properties, the popularity of tofu has grown steadily around the world. And for the rapidly increasing number of Westerners who find that a meatless or vegetarian diet makes good sense, tofu serves as a key source of protein. In Japan today, you can find tofu everywhere and in all forms: tofu steaks, tofu hamburgers, tofu ice cream and even tofu cakes. No matter if you are rich or poor, a man or a woman, young or old, everyone loves tofu. The Arrival of Tofu in Japan There are several theories on how tofu was first brought to Japan. The most popular theory is that tofu arrived in Japan between late Nara period (710-794) and the early Heian period (794-1185) in the company of Japanese monks and scholars who were returning from studying all forms of Chinese culture. In those days, China s Tang dynasty formed the cultural center of Asia. However, few historical records from the Nara or Heian period mention tofu. The oldest historical record about tofu was discovered in a book written in the late Heian period by the head shrine priest of Nara s Kasuga Grand Shrine. A best seller about tofu called Tofu Hyakuchin (100 Unique Tofu Recipes) published in 1782 reveals that tofu by that time was boiled, steamed, simmered, grilled, deep-fried, and fried. Most likely people in those times knew more about how to prepare tofu than we do today as meat and seafood were basically taboo for everyone until the end of the 19th century. Key Tofu Ingredients Tofu has only three ingredients: soy beans, water and nigari (bittern/a coagulant). All of these are essential but water is the most important of the three. People even say that Water is vital for tofu. Indeed, 80-90% of tofu is water. The water used to make tofu must be pure of certain ingredients. Kyoto s natural wells are blessed with water that is perfectly suited to tofu and Kyoto tofu is probably the most famous in all of Japan. Scientifically, Kyoto s ground water is referred to as soft water (water that contains low amounts of calcium and magnesium). If hard water (the kind of water common throughout Europe) is used for making tofu, the calcium in the water and the protein in soy beans combine and it is impossible to get a smooth texture. The other important ingredient of tofu is nigari or bittern. Nigari is a natural coagulant produced from sea water. It is used to coagulate soy milk to form tofu. Source: www.kyotoguide.com For Vegetarians If you are following a fairly strict vegetarian or vegan diet, it may be especially difficult for you to get EPA and DHA directly from food. That s because animal foods are typically richer sources of these Omega-3s than plant foods. For this reason, we recommend that you increase your intake of ALA-containing foods to a level that will provide you with approximately 4 grams of ALA per day. Source: www.whfoods.com 6 lifestylenewsdigest June 2014 www..com.ph 7
Weight Loss Benefits of Shirataki Noodles Shirataki Noodles Drive Down Bad Cholesterol Levels The glucomannan soluble fiber in shirataki noodles can keep our ticker healthy and maintain good sugar levels in our blood. Studies have shown that regular intake of glucomannan on a regular basis can lower bad cholesterol levels by 10%, triglycerides or the fat in blood by 23%, and systolic blood pressure or the blood pressure when the heart is beating by 2.5%. Shirataki Noodles May Prevent Colon Cancer Shirataki noodles are a kind of Japanese noodles that have become popular across the world for their plethora of health benefits. Called white waterfall noodles in Japan for their appearance, these translucent, thin and light noodles are actually a powerhouse of health benefits. Unlike many other noodles, shirataki noodles are made of 100% soluble fiber. Thus, they are absolutely low in carbohydrates, fats, sugar, and calories. They are perfect for people who do not want to pack on excess pounds. The soluble fiber in shirataki noodles are from the type called glucomannan, which can slow down digestion, delay the feeling of hunger, and make the sense of fullness last for a long time by expanding the size of the shirataki noodles inside the stomach. Generally, shirataki noodles are easy to prepare and eat. They are soft, a bit gummy, and taste quite different from Westernstyle pasta. They are a versatile kind of noodles that can be mixed with other healthy ingredients. Below are some of the amazing health benefits of shirataki noodles, the nourishing noodles from Asia: Shirataki Noodles Aid Weight Loss Essentially, glucomannan suppresses hunger by making the body feel full for an extended period. It does this by expanding the size of shirataki noodles in the stomach. Glucomannan is also a kind of soluble fiber that is low in carbohydrates and calories, two of the major factors that contribute to unwanted weight gain. Overall, shirataki noodles are an important part of low-calorie diet that tries to promote a feeling of fullness and decrease cravings. In Japan, many people believe that shirataki noodles act like a broom inside the body by cleansing it of toxins. Rightfully, this belief has been scientifically proven to be true. Here s how the noodles do it: When eaten, the body cannot completely digest shirataki noodles. Thus, the noodles simply pass through the digestive system, stimulating the muscles in the intestines, cleaning the digestive tract, and promoting stool softness as they push through. By doing these things, shirataki noodles collectively act as a powerful natural laxative. While they travel, shirataki noodles also create healthful shortchain fatty acids inside the body, stabilizing blood glucose levels, lowering bad cholesterol levels, boosting immunity, cleaning the colon, aiding mineral absorption, and creating healthy bacteria in the colon. This series of action makes shirataki noodles a must-have in colonfriendly diets. Shirataki Noodles Help Ease Diabetes Shirataki noodles aid diabetics by stabilizing the ups and downs of blood sugar levels. They do this by slowing down digestion and releasing glucose at a controlled pace, stopping possible dangerous spikes in blood glucose levels. In themselves, shirataki noodles are soluble fiber made up of water, therefore stabilize blood glucose levels. Source: www.hubpages.com 8 lifestylenewsdigest
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