October 13, 2012


Proteins are known as the building blocks of the body. They are essential for growth, for building body tissues, and for basic body functions. They can also be used for energy if the diet does not contain enough carbohydrates and fats.

Proteins consist of substances called amino acids. The body is able to manufacture many of them, but there are nine amino acids it cannot manufacture and must get from foods. A food protein that contains all nine essential amino acids is called a complete protein. Meats, poultry, fish, eggs, and dairy products contain complete proteins.

Proteins that lack one or more of these essential amino acids are called incomplete proteins. Foods high in incomplete proteins include nuts, grains, and dried beans and other legumes. Foods that, if eaten together, supply all the amino acids are called complementary proteins. For example, cornmeal tortillas topped with chili beans supply complete protein because the corn supplies the amino acids lacking in the beans. Beans and rice is another example of a food combination supplying complementary proteins.
Complementary proteins are especially of interest to vegetarians, especially vegans.

The average adult needs about 50 to 60 grams of protein a day. For most North Americans, getting enough protein daily is not a problem; most get about twice as much as they need. Greatly excessive protein in the diet can lead to a variety of health problems, including kidney and liver damage.

[source: professional cooking sixth edition]

Vitamins and Minerals

Vitamins are present in foods in extremely small quantities, but they are essential for regulating body functions. Unlike proteins, fats, and carbohydrates, they supply no energy, but some of them must be present in order for energy to be utilized in the body.

Also, lack of certain vitamins causes deficiency diseases. Vitamins are classified as water soluble and fat soluble.The water-soluble vitamins (the B vitamins and vitamin C) are not stored in the body and must be eaten every day. Foods containing these vitamins should be handled so the vitamins are not dissolved into the cooking water and lost.

Minerals, like vitamins, are consumed in very small quantities and are essential for regulating certain body processes. Minerals that must be consumed in relatively large amounts—more than 100 milligrams daily—are called major minerals. These include calcium, chloride, magnesium, phosphorus, sulfur, sodium, and potassium. Minerals that must be present in smaller amounts are called trace minerals. These include chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc. Less is known about the functions of some of the trace minerals. It is important to understand, however, that although small quantities are needed by the body, too much of any of them can be harmful.

Sodium, a component of table salt, is well known as a health problem. Too much sodium is thought to contribute to high blood pressure. Health authorities try to convince people to reduce the sodium in their diets, primarily by salting foods less.

[source: professional cooking sixth edition]

Balanced Diet - II


5. Manage Consumption of Fats

Keep total fat intake between 20 and 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. This means that for a diet of 2,000 calories daily, calories from fat should be between 400 and 700.

Why not lower than 20 percent? Remember that some fatty acids are essential nutrients, and fats also carry fat-soluble vitamins. Consuming less fat than 20 percent of daily calories could be unhealthy. Keep consumption of saturated fats, especially trans fats, as low as possible. Consume less than 10 percent of calories from saturated fatty acids. Consume less than 300 mg of cholesterol per day. When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.

Remember: High fat intake, especially of saturated fats and cholesterol, is associated with such conditions as heart disease and high blood pressure. Although other factors contribute to these diseases, such as heredity and smoking, following this dietary recommendation should increase the chances of staying healthy.

6. Manage Consumption of Carbohydrates

Choose fiber-rich fruits, vegetables, and whole grains. These foods are the sources of the most healthful carbohydrates. Avoid prepared foods high in added sugars. Reducing refined sugars and starches in the diet has the added benefit of helping reduce tooth decay.

7. Manage Consumption of Sodium and Potassium

Consume less than 2,300 mg (approximately 1 tsp or 5 ml of salt) of sodium per day. Sodium, as noted earlier, appears to contribute to high blood pressure. For people who already have high blood pressure, it is especially important to cut down on sodium in the diet. The best ways to do this are to decrease the use of salt in the kitchen and at the table and to limit the intake of prepared foods that are high in salt, such as potato chips, salted nuts, pretzels, pickled foods, cured meats, and salty condiments like soy sauce. Reduce the harmful effects of sodium by eating potassium-rich foods, such as fruits and vegetables.

8. Manage Consumption of Alcoholic Beverages

People who choose to drink alcoholic beverages should do so sensibly and in moderation— defined as the consumption of up to one drink per day for women and up to two drinks per day for men.

Alcoholic beverages are high in calories while providing few other nutrients. Heavy drinking may cause a variety of serious diseases. Moderate drinking—one or two drinks a day—appears to do little harm and may, in fact, be of some benefit. Many people, including children and adolescents, pregnant and lactating women, people taking medications that interact with alcohol, and people with certain medical conditions, should avoid alcohol completely. In addition, alcoholic beverages should be avoided by people engaging in activities that require attention, skill, or coordination, such as driving or operating machinery.

[source: professional cooking sixth edition]

October 12, 2012


Feel like a sleuth today? Why don't you try this? Of course there are 'walkthroughs' available but don't let the spoil the ''escapist'' in you. Just remember....be cool. Enjoy!


October 11, 2012

Getting ''Inked'' - II

''Why'' do I want one?

People get tattoos for different reasons. Is it to please your partner? Is it because you want to belong to a group that has tattoos? Do you identify with a certain subculture known for tattoos? Do you want to show your independence, individuality or uniqueness?

These are all valid reasons, and why many people get tattooed. However, because of the permanency of your tattoo, try to look at yourself in five, 10, or even 20 years. What will you be doing at that time? You might be a free-spirited college student now, and a web of vines on your wrist would look really lovely. However, are you planning to work in a very conservative field after you graduate? Will others look at your tattoo in a bad way? Will you have to hide it with long sleeve shirts? Are you ''willing'' to wear long sleeve shirts if the environment is negative?

Do you want a tattoo of a tiger because your partner’s nickname is “Tiger,” and you love the way s/he scratches your skin? Do you think you’ll be with this person in five years? If not, how will you look at that tattoo? With fond memories symbolizing a special period in your life? Or a shameful or painful reminder of somebody who hurt you and didn’t care for you?

You’re a headbanger (or a nose-smasher, ear-bopper or whatever) and you ‘’REALLY’’ want a tattoo all over your arms just like Axl Rose, but you can’t afford a professional artist so you get your friend with the mail-order tattooing machine to do those designs for you? Or perhaps you get spider webs tattooed all over your hands (or your face, which has happened) because you want to be “different” in school.

What if you decide to “straighten out” and get a real job; train as a chef or something, and then no restaurant hires you? ‘’GETTING IT REMOVED’’ is *NOT* easy, and is *NOT* cheap. Expect to pay $1,000 to remove even a fairly small-sized tattoo if you’re looking at laser surgery.

Expect to have a noticeable ugly scar if you go with a non-laser technique. Expect to pay for every penny out of your own pocket because health insurance companies will not pay for tattoo removal. There may not be a laser surgery specialist in your area. Then think of all those laser-surgery doctors who are going to get rich off of a person’s foolishness or lack of careful thinking.

[source: Got Ink Tattoo]

Getting ''Inked'' [Tattoo]

Does it hurt?

This is the first question in this because it’s usually the first question that people ask. The answer is yes. Having needles pierce your skin ''does'' hurt. But what you ''really'' want to know is, “How MUCH does it hurt, and can I handle it?”

It’s not nearly as bad as what you might imagine. The pain comes from the cluster of needles on the tattooing machine piercing your skin very rapidly. This sensation, however, doesn’t feel like the poking pain of an injection--it’s more of a constant vibration. You will be amazed at how quickly your body releases endorphins, (pain killers), which dullens the pain significantly.

The pain will also vary according to where on your body you get worked on. Skin right above bones (collarbone, anklebone, etc.) tend to be more painful than other areas. In addition, certain types of needles seem to hurt more than others. The needles used for outlining produce a sharper, more noticeable pain, while the needles used for shading seem to be much more like an electrical buzz (nearly painless).

Remember, you are volunteering for the experience. The amount of pain will depend on your psychological attitude.

NOTE: Do not drink alcohol or take illegal drugs for pain relief purposes prior to your tattoo sessions. Both aspirin and alcohol thin your blood and promote excessive bleeding. Aspirin also decreases the clotting of blood, which will slow down your healing as well. In addition, artists do not appreciate dealing with drunks and is illegal in many states.

[source: Got Ink Tattoo]

Balanced diet

In order to stay healthy, we must consume a varied diet that contains all the essential nutrients. In addition, we must limit our intake of foods that can be harmful in large quantities. Although researchers still have much to learn about nutrition and our knowledge is constantly changing, there is strong evidence about what good eating patterns are. According to government health agencies, the following guidelines are suggested for maintaining a healthful diet. It should be noted that these are only general recommendations for people who are already healthy and want to stay that way. They are not necessarily for those who need special diets because of disease or other abnormal conditions.

1. Getting Adequate Nutrients Within Calorie Needs

The greater the variety of nutrient-dense foods and beverages within and among the basic food groups we consume, the more likely we are to get all the nutrients we need. Choosing nutrient-dense foods and avoiding empty calories is necessary in order for us to get adequate nutrition without consuming too many calories in the process. Choose foods that limit the intake of saturated and trans fats, cholesterol,
added sugars, salt, and alcohol.

2. Managing Weight

To maintain a healthy body weight, balance the calories you consume with the calories you burn. People who are greatly overweight are more likely to develop certain chronic diseases, such as high blood pressure, heart disease, and stroke. People who consume more calories than they burn off will gain weight.

To prevent gradual weight gain, make small decreases in the calories you consume and increase your physical activity. Rather than depending on crash diets, it is usually better to lose weight slowly and gradually, to develop better habits of eating, and to increase physical activity. To get all the nutrients
you need while cutting down on calories, cut down on foods that are high in calories but low in nutrients, especially fat and fatty foods, sugar and sweets, and alcohol.

3. Engaging in Physical Activity

Engaging in regular physical activity promotes health, psychological well-being, and a healthy body weight. For general health and reducing the risk of chronic diseases, getting at least 30 minutes of moderately vigorous exercise every day is desirable, and more and longer vigorous exercise can be
even more beneficial. In order to avoid gaining weight, adults should try to get 60 minutes of exercise most days, while at the same time not consuming too many calories. For those who wish to lose weight gradually, try to get 60 to 90 minutes of exercise most days, again while limiting calorie intake.

4. Selecting from the Right Food Groups

Fruits, vegetables, whole grains, and low-fat or fat-free milk and milk products are the foods with the highest nutrient density. These foods should be strongly emphasized in a healthy diet. In particular, someone who consumes 2,000 calories a day should try to eat the following daily:

• 2 cups (4 servings) of fruit, selecting from a variety of fruits.
• 21⁄2 cups (5 servings) of vegetables, selected from as many of the basic vegetable groups as possible: dark green vegetables, orange vegetables, legumes, starchy vegetables, and others.
• 3 servings of whole grains.
• 3 cups of fat-free or low-fat milk or its equivalent in other dairy products, such as yogurt and cheese.
In the United States, these food groups, along with others including meats, poultry, and fish, form what is known as the food guide pyramid.

[source: professional cooking sixth edition]

Coffee, again, please...

Coffee recipes to perk up your day...

Caffe Di Cioccolata


1/4 c Instant espresso
1/4 c Instant cocoa
2 c Boiling water
Whipped cream
Finely shredded orange peel or ground cinnamon

How To:

Combine coffee and cocoa. Add boiling water and stir to dissolve. Pour into demitasse cups. Top each serving with whipped cream and shredded orange peel. Serves 6 to 7.

Danish Coffee


8 c Hot coffee
1 c Dark rum
3/4 c Sugar
2 Cinnamon sticks
12 Cloves (whole)

How To:

In a very large heavy saucepan, combine all the ingredients, cover and keep on low heat for about 2 hours. Serve in coffee mugs.

Dublin Dream


1 tb Instant coffee
1 1/2 tb Instant hot chocolate
1/2 oz Irish cream liqueur
3/4 c Boiling water
1/4 c Whipped cream

How To:

In an Irish coffee glass, place all ingredients except for the whipped cream. Stir until well mixed, and garnish with whipped cream.

[source: 89 Coffee Recipes]

October 10, 2012


Do you ever wonder?
Or ever do you see?
Sometimes it’s much simpler
Or complicated it may be
It is so subtle
At times naive
It goes around in circles
Frequently are relieved
Mostly troubled
And heavily burdened
Vastly bothered
Unanswered they remain
Interrogating myself
Why is this happening
Mutely deaf?
This process of informing
Or just simply blind
To reality
Answers are hard to find
To be justly

One thing I know
And this is for sure
That my existence still show
And I think until now

I am alive
And vast ideas
Still enveloped in my mind
And that bursts of thoughts
Are there waiting to climb
Cannot wait anymore...
Like reaching that precious goal...

October 7, 2012


Holy Gospel

Holy Gospel of Jesus Christ according to Saint Mark 10:2-16

The Pharisees approached and asked, "Is it lawful for a husband to divorce his wife?" They were testing him.

He said to them in reply, "What did Moses command you?" 

They replied, "Moses permitted him to write a bill of divorce and dismiss her." 

But Jesus told them, "Because of the hardness of your hearts he wrote you this commandment. 

But from the beginning of creation, 'God made them male and female. 

For this reason a man shall leave his father and mother (and be joined to his wife), and the two shall become one flesh.' So they are no longer two but one flesh. 

Therefore what God has joined together, no human being must separate." 

In the house the disciples again questioned him about this. 

He said to them, "Whoever divorces his wife and marries another commits adultery against her; and if she divorces her husband and marries another, she commits adultery."

And people were bringing children to him that he might touch them, but the disciples rebuked them. 

When Jesus saw this he became indignant and said to them, "Let the children come to me; do not prevent them, for the kingdom of God belongs to such as these. 

Amen, I say to you, whoever does not accept the kingdom of God like a child will not enter it."

Then he embraced them and blessed them, placing his hands on them.