balanced nutrition

People require energy and since it is measured in Calories and is obtained from the body stores or the food we eat. So everyone needs balanced nutrition to maintain their body. And here they are:

Carbohydrates:

Good list: raw or lightly cooked vegetables, fresh or frozen fruits, beans, nuts and seeds.

Bad list: candies, jams, sodas, fruit juices, pudding, custards, processed refined grains, bread, pasta made with any refined flour, cakes, cookies and other sweet bakery products.

Protein:

peanuts, cashews, almonds, eggs, chicken breast, yogurt, turkey, peanut butter, tuna, salmon, cottage cheese,  and milk

Minerals:

Iron list: beet, chicken, clams, dates, dried apricots, dried beans or peas, dried peaches, dried prunes, prune juice, eggs, enriched breads, ham, iron,-fortified cereal, liver, sausage, meat, especially lean beef and pork, molasses (blackstrap), organ meats such as kidney and liver, oysters, raisins, sardines, scallops, shrimp, spinach, tuna, turkey, veal, whole-grain breads

Calcium list: non-fat milk, reduced fat milk, nonfat yogurt, swiss cheese, mozzarella, cottage cheese, parmesan cheese, pudding, frozen yogurt, ice cream, black beans, navy beans, fortified cereal, soybeans, spinach, bok choy, kale, corn, mustard green, fortified orange juice, canned salmon, fortified cereal, waffle, soy milk, tofu, almonds and oysters

Fiber: 

apples with skin, fresh and dried apricot, banana, blueberries, cantaloupe, dried figs, grapefruit, orange, fresh and dried peach, pear, plum, raisins, raspberries, strawberries, almonds, black beans, bran cereal, whole wheat bread, brown rice, cashews, kidney beans, lentils, lima beans, oats, whole wheat pasta, peanuts, pistachio nuts, pumpkin seeds, soybeans, sunflower seeds, walnuts, avocado, beets, bok choy, broccoli, brussels sprouts, cabbage, carrot, cauliflower, cole slaw, collard greens, corn, green beans, celery, kale, onions, peas, sweet peppers, pop corn, potato, spinach, summer squash, sweet potato, swiss chard, tomato, winter squash and zucchini

Fats:

olive oil, canola oil, sunflower oil, peanut oil, sesame oil, avocados, olives, nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews), peanut butter, pumpkin seeds, flaxseed, fatty fish (salmon, tuna, mackerel, herring, trout, sardines), soymilk and tofu

  

Vitamins and Water:

I hope everyone of you can still health and now you all know what to eat in case you lack of anything. 

2 months after Fukushima

The Fukushima incident indeed has changed our life of living and thinking that we are safe. You can build a stronger structure to prepare for the earthquake, and you can built a taller tsunami gate to prepare for the tsunami, but we almost can do nothing for this kind of catastrophe or potential future biochemical attack. Anyway, this to months I have used more bottles of water, reserved extra tap water, and spent more money on dried and canned food. It is time to review and go back to my style of living. Let's see how many pledges of 2011 I have been done so far:

My new pledges from 2011:
• Not dump my used cooking oil down the drain (ABLE TO)
• Place a filled water bottle in my toilet tank (ABLE TO)
• Buy and use vegetable-based dishwashing detergent
• Use the least amount of energy when drying my dishes (ABLE TO)
• Use biodegradable, “green" cleaning products
• Use natural hair products
• Replace on hour of television or one hour of computer use per week with something not requiring electricity, like playing with the kids" (ABLE TO)
• Wrap presents creatively without using wrapping paper (GOING TO)
• Purchase and begin brewing with reusable filters with my next trip to the store
• Replace one meat-based meal a week with a non-meat alternative (ABLE TO)
• Ask my local chopstick-supplying restaurants to use reusable ones
• Use solar powered lamp and charger (ABLE TO)
• Decrease the amount of junk & frozen foods and carton drinks
• Don’t buy from vending machine
• Bring you own handkerchief, don’t use the restaurant paper
• Use rechargeable heater instead of the disposable pocket warmer
• Recycle kitchen waste (DON'T KNOW HWO TO)
• Use tube-free toilet papers
• Save the bathtub water for watering and washing
• Take shorter showers and install a low-flow / low pressure shower head
• Buy organic food
• Grow some of my own food
• Buy fresh and prepare myself instead of buying prepackaged and processed foods
• Plant a tree
• Seal my home. Caulk and weather strip my doorways and windows.
• Switch to double pane windows that keep more heat inside my home
• Don’t use electronic hot water pot (PLAN TO)
• Pack light, natural and environmentally friendly products when travel (ABLE TO)