What Have You Done For Your Bones Lately?

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                  May is National Osteoporosis Awareness and Prevention Month in America. According to the Academy of Nutrition and Dietetics, "you are at risk for osteoporosis if you are:

• Consuming a diet low in calcium and vitamin D
• From a family with history of osteoporosis or hip fractures
• Small-boned
• Caucasian or Asian
• Female
• Over 55 of age
• Physically inactive
• A smoker
• A heavy drinker of alcohol"

          Do not think that it won't affect you if you feel fine. Osteoporosis, like high blood pressure, is a "silent killer" and most people do not know they have the disease until they experience a fracture or break a bone. People who regularly exercise have a higher bone density than those who do not. You should check your bone density annually if you are 55 or older, to prevent further bone loss. Weight training and weight bearing activities generally strengthens your muscles and in turn strengthens your bones from within. 

                 Food sources usually have enough Calcium to keep your bones healthy unless you are lactose free, consume too much caffeine or alcohol and physically inactive. The Academy of Nutrition and Dietetics states that Calcium alone cannot build bones and it works with Vitamin D, Potassium, Magnesium and Fluoride. Taking supplements may not replicate what natural foods can offer your body. With a food like kale, it can offer calcium and also potassium to help maintain bone health, as well as fiber to lower cholesterol. 

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                     Sources of Calcium in food include, sardines, dairy products, kale, broccoli, almonds, green leafy vegetables, tofu and bok choy. The National Institutes of Health states that too much caffeine, sodium, phosphorus and protein intake can decrease the amount of Calcium absorbed in your body. If you are seeking to become dairy-free, you may consider following an extensive guideline, published by the Registered Dietitians of the UK, which provide dairy alternatives and other food sources such as enriched or fortified foods and bony fish. 
              
                    If your physician or Registered Dietitian suggests a supplemental source of Calcium, you may consider searching for Calcium citrate (calcitrate) versus Calcium carbonate, since it is more readily available and absorbed and does not require you to take it with a meal. Also, since your body cannot absorb too much Calcium at a time, those who are taking 1000 mg should split their dose to 500 mg throughout the day for optimal effects. 

                    Help spread the word and decrease the amounts of hip fractures annually among the elderly population of the world. 

Farm-to-Table Dining in Fan Ling, A Recent Phenomenon!

           I was recently brought to Fan Ling (粉嶺)by an acquaintance, it was nice to  feel like I was in safe hands of else it would've been my last glimpse of Hong Kong before being sold to the underground red-light business. In the midst of commercial buildings, autobody shops and warehouses, there is IPC FoodLab, that has yet to be discovered. Fan ling would be the last place to find a restaurant serving a Farm-to-Table affair.
           IPC is trying "to connect the community with the land" by using local and seasonal products. They have produce coming in from around the   local Hong Kong farms and they also plan on opening a cooking school in that same building. It was a different experience walking into a restaurants with cherry tomato vines crawling up the fences spread around its windows. The lunch menu is affordable but having to journey all the way here, I did not experience a wow factor that would bring me back right away.
          I went with my cousin and 2 other friends and we ordered from the lunch menu. We each started off with a freshly squeezed apple juice topped with a shot of wheat grass juice. It was refreshing and a good way to open up my appetite. There has been controversy with wheat grass, although many proponents have stated many benefits. If you are pregnant always use caution when ingesting anything raw like wheat grass that is grown in soil and water. Also people with celiac disease that are sensitive to gluten, should always consult your doctor before eating or drinking wheat grass, according the the Mayo Clinic.
           The three soups on the menu included a pumpkin, beet, and a fish. The soups were very smooth in texture and enhance by a drizzle of cream and oil.

               The entrees were decent, which included a salmon filet and a smoked salmon salad, but my favorite would be the pumpkin risotto. I have a bias towards pumpkin, sure it has loads of potassium, vitamin A, C and fiber, the texture and flavor is what attracts me. I also love its orange color, which connects me to happy moments.
                  I normally do not normally order coffee after a meal, I prefer some tea, but then I was persuaded to try their artisanal coffees and I have no regrets. I thought the coffee there was one of the best parts of the entire meal, everything from the picturesque presentation and taste, down to the cute turquoise tea cups. What can I say, I'm a sucker for cute things that taste great.

                   So the verdict, would I go back? I'd say if here was adequate transportation and an exceptional menu, but I would hesitate if one or the other was not available. It would also be nice if the service staff was better trained since they had to refer back to the "MIB" -like suited managers for any questions we asked about the food.

Can We Still Eat Poultry and Not Contract The Bird Flu?

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                 Poultry, according to the Heart Foundation, is one form of meat in a lean cut, that provides omnivores with a good source of protein, iron, selenium and Vitamin B. The avian flu, since its original outbreak, have caused quite a bit of frustration in the Asian community because chickens, ducks and geese are among our staple foods.  

                     H7N9 is spilling out of everyone's lips, but does everyone even know what it actually stands for???? Many people are walking around talking about H7N9, H5N1 or H1N1 and have no idea what the H or N stands for. If you know already, bear with me for another paragraph, keep calm and carry on.

                     Apparently there are 3 strains of the influenza virus, A, B, and C,  according to Kenneth Todar PhD of Bacteriology. The current bird flu is of strain A, which has 2 types of surface proteins, Hemaglutinin and Nuraminidase, hence H and N. The H is required by the virus to attach itself to the host's cell membrane, which has 15 different subtypes and the N is needed to penetrate and release the viral content (RNA) into the host cell, which has 9 different subtypes. 

                        The CDC, Center for Disease Control and Prevention posted a response update on May 10th, 2013 stating that even there is no reported case of H7N9 outside of China and no sustained case of human-to-human transmission, they are still taking precautions that the virus may have the potential of becoming a pandemic and become fully transmissible between humans. 

                         So the big question is, can we still eat poultry? ...the answer is YES! BUT since there is no vaccine for H7N9,  the following precautions, recommended by the World Health Organization are the key steps to prevent infection: 

1. Wash your hands with soap and running water before, during, and after the preparation of food; before you eat; after the toilet; after touching animals or their waste; when your hands are dirty; and when caring for the sick.
2. Cover your mouth and nose with a mask, tissue, a sleeve or bent elbow when coughing or sneezing; throw the used tissue into a closed bin immediately after use; wash hands after contact with any body secretions. 
3. Cook your poultry to 70°C in all parts, which should be "piping" hot with no "pink" parts. 
4. Avoid cross-contamination by keeping raw meat separate from cooked or ready-to-eat foods. Disinfect knives and cutting boards after cutting raw meat.  
5. Avoid direct contact with live animals and surfaces in contact with animals.
6. The best is to cook eggs thoroughly until the whites and yolks are firm at 70oC.  

             In the business side of things, Forbes Magazine just reported that the outbreak has reportedly caused more than $1 billion of losses to China’s poultry industry due to the   plummeted demand for chicken meat.

              In the last 10 years Hong Kong has not only experienced different strains of the avian flu, but SARS. Many stores and buildings sanitize their doors, elevators and railings every few hours to protect themselves and the public. Since my arrival to Hong Kong, 2 months ago, I've learned some table etiquette that are commonly accepted here whereas, would be strangely looked upon anywhere else in the world. People would request an extra cup of hot water to dip their utensils in for an extra safety measure to kill the last bit of pathogens frolicking around their table. Theres another interesting etiquette to follow when visiting a restaurant with a bucket of chopsticks in the center of the table. Do not think you are doing someone a favor by passing out chopsticks by placing it on the table in front of them. The chopstick heads should be placed facing out and hanging off the edges of the table since you never know what towels eateries use to wipe table tops. 

            Living in a densely populated city with roughly 7 million people constantly surrounding you, people learn to protect themselves and I sure hope you will do so.  

Still Want to Indulge on a Budget? ...Head Upstairs

              Since commercial rent prices have skyrocketed in the past few years, many more restaurants have decided to move upstairs. This means many establishments have opted to a location within a commercial building to avoid the high costs of being directly on street level.
              Maria, a sister that I always wished I had, took me to one of her not-so-secretive lunch spots. DAP a "Modern European" restaurant (尖沙咀的法國菜- 香港餐廳)  conveniently located steps away from exit D of the Jordan MTR station above a Starbucks on Austin Road, off of Nathan Road. The Lunch menu really gives you a bang for your buck. $221 HKD for 2 people with 3 courses each (This equals to $28 USD or 14$ USD per person, with tip & tax included); The meal started off with your choice of appetizer, then a choice of a main entrée and a later trio of selected desserts, which also includes coffee or tea.  I was pretty satisfied even if I didn't get to choose my dessert.

             Maria and I both chose to begin with bacon wrapped seared scallops on a thinly sliced tuna carpaccio and a drizzle of herb aioli. Light, refreshing and a good balance of textures for a starter. For a main course I chose the oxtail fettucini and again, was satisfied with the portion size and presentation before I engorged it. The oxtail tender, and the the sauce coated the pasta well. Maria, ordered the rack or lamb, which leveled up to her expectations. 



              I would never call myself a connoisseur of desserts but I have had many throughout the years. The trio here consisted of a creme brulée, a watermelon juice with vanilla ice cream and a panna cotta of sorts with diced cantaloupe on top. The creme brulée has good flavor but was definitely over cooked, the ice cream swimming in watermelon juice was not something I would go for if it ever appeared on the menu and the panna cotta was decent with good texture. For a complimentary assortment, this was actually a presentable dessert and pleasing to the eye. It still boggles my mind, at the food prices in Hong Kong compared to America. Even though the standards of living here are similar to New York, but the food cost is definitely much more affordable here, especially when there's no tax on food and a tip is already included. 

                Pseudo Nutrition Analysis:  It is best to sit back, relax and enjoy each bite when you feel like you are getting a good deal on your plate. The fiber content is definitely low since there are not too many vegetables on the plate. I suggest only have a taste of each dessert and leave the rest since there are many empty calories here. I do hope that after you leave here, your next workout will be scheduled that evening or the following morning plus the portion of whole grains and vegetables be doubled in your next meal along with half a portion of protein.

A Morning with DHA at The Peninsula

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                            It's not news that infant formula has been in the media lately because mainlanders have literally scoured the store shelves in Hong Kong to load luggage-full supplies back into China. The situation has gotten so bad that now there is a fine and possible jail time if a traveller is caught with over the granted limit leaving Hong Kong. I bring this up because many infant formulas now contain DHA and I recently was invited to attend a press release event at The Peninsula Hotel on April 23rd to witness a presentation of an important piece of clinical study. The presentation was sponsored by DSM, a large corporate company that produces vitamin and mineral supplements.
                            Do people even know what DHA is when they purchase jars after jars of these supplements? I know there is so much information in the media and people, nowadays, are very smart about their nutrition and diet but, many people who take these supplements do not even know that Omega -3 is a fat. Well, it is, and it is a good type of fat, but everything taken in moderation is a wise move and yet if you happen to overdose on Omega 3 fatty acids, the American Cancer Society states that one may experience difficulty forming blood clots when there are bodily injuries, as the platelets may be affected by the high levels of Omega-3 in the blood. Also taking Omega-3 supplements may prolong bleeding and have interactions with medications. 
                        DHA (Docosahexaenoic acid), like EPA, is an infamous Omega-3 polyunsaturated fatty acid (n-3 PUFA) that has a critical role in the growth and development of the nervous system of infants and children. According to The University of Maryland in the US, DHA is found in seaweed and cold water fatty fish like salmon. DHA may have an affect in decreasing symptoms of ADHD, since it is involved in proper brain development. People with high triglycerides can take DHA to decrease their triglyceride levels and therefore lower their chances of cardiovascular disease. Also DHA is associated with lowering inflammation and decreasing joint paint for those with arthritis and pain. 

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                            Dr. Susan E Carlson, Ph.D was presenting on her latest DHA supplementation research at the legendary Peninsula Hotel last week, titled "Maternal Nutrition and Beyond". Since no EPA was used, DHA ultimately was placed on the pedestal. DHA is transferred from the mother to the fetus during pregnancy is also absorbed by the baby during breast feeding via the mother's milk. With mothers taking 600mg of perinatal supplementation a day, there is evidence of increased DHA in the blood of the baby and the blood of the mother compared to the placebo group. Her results also showed an increase in infant birth weights, head circumference, and birth length. For the mother, the days in the hospital post giving birth have decreased and the percentage of preterm birth has significantly decreased. Dr. Carlson even quoted that approximately $9 Billion USD a year, which equates to about $69 Billion HKD can be saved if every pregnant woman in America took 600mg of DHA a day per annum. Pregnant women only need as little as 200mg of DHA a day to provide adequate nutrition for daily functions but with many cases of low birth weight infants and preterm births, increasing the intake to 600mg, had not been shown to have any adverse effects. 
                            Either way, DHA should be taken in moderation and one should always consult your doctor or Registered Dietitian before you start any new diet or supplementation regimen. I believe in getting your DHA from food sources but, many fish contain mercury and pose an adverse health risk to humans. 

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                  Fish sources of DHA include tuna (bluefin tuna has more DHA than other types of tuna), sardines, shellfish, and herring. Although some of these fish contain mercury, the Food and Drug Administration has stated that eating some fish each week have no risk to healthy people and provide many health benefits. Women who are pregnant or planning to become pregnant should avoid fishes with high mercury levels such as, king mackerel, shark, swordfish, and tilefish and also limit consumption of white albacore tuna to under 6 oz weekly. A mother who eats a healthy diet produces milk that contains significant amounts of DHA and extra supplementation is not necessary. 
                           I did take advantage of this press release and got to taste a selection of healthy brunch-themed Hors D'oeuvres, which I thought to be very creative. I did not expect anything less from the chefs at The Peninsula Hotel.