1. Bian Dang (twitter.com/#!/biandangnyc) – New York City
Bian Dang, formerly known as NYC Cravings, serves Taiwanese-style entrees. The pastel blue truck serves lunch boxes (bian dang in Mandarin) with ample portions of treats like fried pork chop over rice with their specialty sauce. The menu also features zongzi, a sticky rice dish wrapped in bamboo leaves with peanuts, dried shrimp, pork, Chinese sausage and veggies—offered without meat for vegetarians too.

2. Chairman Bao (twitter.com/#!/chairmantruck) – San Francisco
Besides its flashy red-and white-striped panda truck, Chairman Bao is known for its baked and steamed buns. A top seller is the pork belly buns—one bite offers you a taste of crispy, juicy meat paired with hoisin sauce. Other popular choices include the people’s buns (a baked bun with sesame chicken, scallion and bok choy) or the crispy garlic tofu bun with miso greens.

3. The Flying Pig (twitter.com/#!/FlyingPigTruck) – Los Angeles
Focusing on French and Pacific Asian Rim fusion food, the Flying Pig is known for its tamarind duck taco: slices of duck confit with mandarin orange, pickled red beets, radish sprouts, toasted almonds and tamarind gravy. Other tasty fare from this food truck includes the pork belly, a hearty dose of braised meat with vegetables and death sauce (hoisin with a punch of spiciness) on a Chinese bun.

4. India Jones (twitter.com/#!/indiajonesct) – Los Angeles
The only thing that will make you smile more than this Indian food truck’s tongue-in-cheek name is its refreshing and tasty offerings. During a hot afternoon in Southern California, cool down with the mango lassi, a smoothie made of mango, yogurt and ice. The curry menu at this truck covers a variety of flavors such as chicken tikka masala and lentil or the bean du jour.

5. Kogi BBQ (twitter.com/#!/kogibbq) – Los Angeles
Korean American Roy Choi’s upbringing heavily influences his culinary fusion of Korean and Mexican flavors, the trait that Kogi has become famous for. If you’re ever unsure of what to order, short rib tacos, filled with succulent meat and topped with a mix of fresh veggies and a tangy sauce, is the way to go. If you’re still hungry and have room for dessert, the chocolate tres leches cake has just enough sweetness to be the grand finale to your meal.

6. Korilla (twitter.com/#!/KorillaBBQ) – New York City
In a city that has seen it all before, Korilla provides Korean BBQ with a twist. Its Chosun bowls provides a multitude of options, with four different kinds of kimchi and three different sauces you can enjoy over a heap of filling veggies. In the mood for a taco or burrito? Try one with bulgogi, pulled pork, chicken or tofu and a side of BKFR (otherwise known as bacon, kimchi, and fried rice). Korilla has caught the eye of Food Network executives, and is currently on the Great Food Truck Race, hosted by Tyler Florence.

7. Momogoose (twitter.com/#!/momogoose) – Boston
Offering Southeast Asian vegan and non-vegan cuisine to Boston and Cambridge, Momogoose offers a selection of soups, baguettes and bowls. The much-loved Ga Nuong features lemongrass chicken on a bed of rice noodles and leafy greens. The Three Sisters, a combination of three veggie crispy rolls, rice noodles and vegetables, provides a vegetarian option. As if great food weren’t enough, Momogoose charitably donates a meal to the United Nations World Food Program for every meal the truck sells.

8. Nong’s Khao Man Gai (twitter.com/#!/Nongskhaomangai) – Portland
Portland, Oregon has become another hub for food trucks, and Nong’s Khao Man Gai is at the center of it. Khao Man Gai, a popular Thai dish of chicken and rice, is the only item served at this food truck. Similar to Hainan chicken from China, Khao Man Gai is poached, cooked in herbs and accompanied by a pungent soybean sauce with garlic, ginger, sugar, vinegar and Thai chilis.

9. The Nom Nom Truck (twitter.com/#!/NomNomTruck) – San Francisco & Los Angeles
After participating in the first season of Food Network’s Great Food Truck Race, Nom Nom became a household name by serving fresh banh mi, a Vietnamese baguette sandwich. At this bright, green truck called the Nominator, choose between lemongrass chicken, lemongrass tofu or honey grilled pork with daikon, cucumber, cilantro, carrots, jalapenos and mayonnaise. The Nom Nom truck recently expanded to serve fans—fondly dubbed nomsters—in both northern (twitter.com/#!/NomNomTruckSF) and southern California.

10. Phamish (twitter.com/#!/eatphamish)
Make sure to arrive famished at Phamish—you’ll definitely leave full. Puns aside, Phamish is beloved for its offerings of Vietnamese dishes like pho, vermicelli and spring rolls. The variety of dishes at Phamish is amazing, and it’s great to have all the options in a Vietnamese restaurant rolled up in one food truck.

Got a favorite we didn’t include? Leave a comment below.

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Photo Credit: Creative Abubot via Flickr

Imagine throwing together a quick meal and, in your haste, you leave out the one ingredient that was supposedly vital to the success of your dish. Or, even worse, you added a tablespoon of sugar instead of salt. You hesitantly taste the dish, and it turns out to be amazing. This doesn’t just happen to home
cooks—even professional chefs make mistakes. In fact, many of our favorite foods today were actually kitchen accidents. Hey, it happens to everyone.

Chocolate Chip Cookies
Warm chocolate chip cookies are a part of everyone’s childhood memories. But if Ruth Wakefield hadn’t botched a recipe in 1930 when she was running the Toll House Inn in Massachusetts, we wouldn’t have chocolate chip cookies, as we know them today. Ruth ran out of baker’s chocolate for her chocolate cookie recipe, so she substituted chunks of sweetened chocolate. Instead of melting, the chocolate remained as chips, and today they are one of the most popular cookies out there.

Potato Chips
In 1853, potato chips were invented by Chef George Crum at the Carey Moon Lake House in Saratoga Springs. A customer kept asking for his potatoes to be sliced thinner and fried longer. Crum, annoyed, sliced them as thinly as possible and fried the potatoes to a crisp, dousing them with salt. Much to his surprise, the customer loved them, and soon everyone started ordering the potato crisps. Now, these unintentional chips are a snack staple all over the world.

Popsicles
It’s quite fitting that a child invented this popular summertime treat. One day, 11-year-old Frank Epperson left flavored soda water with a stick in it on the porch outside of his San Francisco home. When he awoke in the morning, he was surprised to find a frozen juice pop. Seventeen years later, Frank served his iced treats at a Fireman’s Ball and they proved to be a hit. Realizing the potential for his invention, he applied for a patent for his “frozen confectionary” in 1924. Originally named the Epsicle, the snack was later dubbed the Popsicle, after Frank’s children began calling them “Pop’s cycles.”

Brandy
In order to preserve and transport wine, winemakers used to take the liquid and distill it until it was ready for sale. Then right before consumption, water would be added back to the distilled fluid. They soon discovered that he distilled wine was stored in wooden casks, the resulting liquid—brandy—was just as drinkable as a fine, strong drink.

St. Louis Ooey Gooey Butter Cake
This St. Louis staple has a dry, flat base covered in what can only be called “goo,” thanks to its incredibly chewy and sticky texture. Originally a coffee cake, the butter proportions were accidentally doubled, resulting in a delicious dessert that lives up to its name. Found in restaurant and gift shops throughout St. Louis, the cake is also often enjoyed for breakfast or with coffee.

So the next time you’re in the kitchen and frustrated with the direction your cooking is taking, just think about how you could possibly be whipping up the next big dish in the culinary world. If you’re prone to kitchen disasters, we would love to hear some of your most successful culinary bloopers. Happy mistakes…er, cooking!

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The pleasant voice belongs to a young man behind the tiny register. He doesn’t quite break out in a big jolly grin, but looks at the hungry customer with friendly eyes, happy to make a dinner recommendation or explain what “tingly spicy noodles” actually means. Watching him, it’s hard to glean that this unassuming college grad is living and breathing the dream of foodies everywhere: running his very own restaurant in the heart of Manhattan.

Photo Credit: Christine Wei

But Jason Wang is quick to point out that this business isn’t as glamorous as it seems. “Working in the food industry is the most down-to-earth thing ever,” he says, glancing at the far wall smothered in red-framed photos of Chinese noodles and burgers. “It’s no fun game. Sometimes it’s unfair because people in food work really hard, but the pay is so low. It’s considered unskilled work, but it really is hard work.”

And no, you do not get to eat all day when you own a restaurant. “I actually lost twenty pounds in two months when we opened this store,” Jason admits sheepishly, sharing how mad his girlfriend was. “We opened in July, and before then, I had to build out the store. And when you’re busy non-stop during the summer with no downtime, standing all day, there’s no time to eat.”

With such practical words, maybe it’s not so surprising that at the age of 23, Jason is running the East Village branch of his family’s restaurant chain, Xi’an Famous Foods, a pulled noodle shop that has caught the attention of The New York Times, the Wall Street Journal and even TV personality Anthony Bourdain. Keenly picking up on the realities of the job, he works in the store everyday as a very conscious decision. “For the restaurant to be successful, the owner has to be in there,” he explains. “I have to oversee everything, make sure everything’s going smoothly, and expedite things.” And he can’t do that sitting in a closed office behind the kitchens—not that there would possibly be space in the bustling 12-seater, 600-square-foot store.

Jason gives a rundown of the store’s cuisine, which focuses on street food from the western province of Xi’an in China. The unbelievably chewy liang pi (cold skin noodles), the dish that made Xi’an Famous Foods so famous in the first place, is made daily in a complex, two-day process. The restaurant’s intense flavors are an instant throwback to Xian’s ancient glory as the beginning point of the Silk Road, where many merchants—and their spices—from all over the continent traded. “I like to call it ancient fusion,” Jason says. The spices used at the store today, in some sort of poetic authenticity, are imported from an Indian company.

Though Jason can now pull noodles and toss spices with the best of them, he knew essentially nothing about the food industry up until a few short years ago. Jason had studied business at Washington University in St. Louis, and it wasn’t until he realized he didn’t enjoy working in corporate—“I’m not a morning person”—that he started learning what it meant to work in the restaurant. And boy, were there a few surprises.

“The first week was horrible. Getting used to standing on my feet for 12 hours was quite the ordeal,” he says.  But one of the biggest challenges, he shares, is physically being in the kitchen when they heat oil up to almost 600 degrees Fahrenheit to make their own chili oil. “It’s a grueling place, with a lot of prep work: carrying things, moving things, lots of physical activity,” he says. “It’s completely crazy.”

And that business degree? Perhaps useful for preparing finances and keeping records, but running a restaurant is much more. “You’re going to have to learn to deal with the government, the health department, the department of buildings and even parking,” Jason says. “It’s stuff that they don’t teach you at school.”

Luckily for Jason, he has a great mentor in his father, who worked in various restaurants for a decade to learn the ropes in every aspect, whether it came to hosting or cooking and experimenting with new recipes. In fact, his father opened the first Xi’an Famous Foods branch in Flushing when Jason was still in college. Jason first got involved by creating an online presence for the restaurant after Anthony Bourdain’s “No Reservations” feature in 2009. Soon after, he helped expand the brand into three more branches.

Working with family, Jason’s learned, means never having to play bureaucratic games. “I can say whatever I want to him,” Jason says of his father. “We’re pretty open in terms of criticism—he’s very open and has criticized me for a lot of things. But this way we come out with what we need to say and come up with the best solution.”

The duo now co-owns the company and separately manages different branches, and they’re able to overcome the generational wall between many Asian parents and children. “We’re always joking around, and sometimes my father kids that he’s the son,” Jason says. “I respect him as a father, but when it comes to business, we’re equals.” Usually, anyway, until they have a disagreement. Then, Mr. Wang becomes like any Asian parent, temporarily deciding that he knows better because he’s older.

It’s in moments like these that Jason is reminded of the difficulties of being a professional youth. “A lot of times people—landlords, purveyors—might think there’s someone behind you who you’re working for or who they should be talking to. People don’t always take you seriously,” he says. “But it’s a little bit easier once you show them what you’re capable of. Just be persistent, focus on what you have to do, and have confidence in yourself.”

Working in the food industry might have a steep learning curve, but aspiring restaurateurs can still take heart—you just have to be willing to get your hands dirty. “Unless you have a big breakthrough concept, you do have to start from the bottom,” Jason says. “The best way still is to get out there and just do it.”

And at the end of the day, Jason jokes that the favorite part of his job is that he gets to sleep in. But the passion clearly runs deeper than that. “Running your own restaurant, you feel the rewards—not just a monetary reward, but one of accomplishment,” he says. “You take everything more personally and it means more to you. You get a great sense of fulfillment.”

Sounds like a dream to us.

Look out for Xi’an Famous Foods’ next branch on Bayard Street in Chinatown this coming month, and in midtown Manhattan and Williamsburg in the near future.

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Steel-cut Oatmeal with Fried Egg and Kimchi (a bibimbap variation)

Ingredients: 1/2 cup steel-cut oatmeal, 1 egg, 1/2 cup kimchi

Cook time: 8 minutes

Serving: 1

• Cook steel-cut oatmeal in boiling water according to package instructions (or microwave instant oatmeal for about one minute—time can vary based on brand).
• While oatmeal is cooking, fry an egg sunny-side up. For the best taste, keep yolk a bit runny.
• Scoop cooked oatmeal into a bowl and place fried egg on top.
• Add kimchi and mix it all together.

Photo Credit: Angela Lee

Spinach Salad

Ingredients: 3 cups baby spinach, 1 tbsp crumbled gorgonzola cheese, 2 tbsp walnuts (crushed or whole), 1/2 cup roasted red peppers (from the jar), olive oil and balsamic vinegar

Optional: 1 tbsp bacon bits, 1/2 chopped apple, 1 clove of garlic

Cook time: 5 minutes

Serving: 1

• Combine spinach, cheese, walnuts, red pepper, bacon bits and chopped apple in a bowl.
• In a separate, smaller bowl, combine olive oil and balsamic vinegar and whisk. Combine minced garlic, if desired, for an extra kick.

Hint: A little gorgonzola goes a long way, so taste as you mix!

Photo Credit: Christine Wei

Bacon Fried Rice

Ingredients: 1 cup jasmine rice, 2 stalks scallion, 2 eggs, 7 slices bacon, 15 baby carrots
Cook time: 20 minutes (if rice is pre-cooked)

Servings: 2

• Steam rice (about 20 minutes). For best consistency, use day-old rice that is refrigerator temperature.
• Fry bacon, set aside and cool. Break into small pieces once cool.
• Fry carrots in bacon fat until soft.
• Add scallion and bacon to the carrots.
• Beat eggs and add to mixture and stir.
• Drain most of the bacon fat.
• Add rice and stir fry.

Photo Credit: Christine Wei

Buttery Garlic and Sage Tilapia Pasta

Ingredients: 1/4-pound tilapia, preferred pasta (spaghetti may work best), 1/4 cup flour, 1/4 tsp sage, 1/4 tsp garlic powder, 1/2 tsp salt, 1 tbsp butter

Cook time: 20 minutes

Serving: 1

• Boil water and cook spaghetti according to instructions (usually around 10 minutes).
• Mix flour, sage, garlic powder and salt in a bowl or a plate with depth.
• Dredge the tilapia fillet in the mixture. For extra crispiness, pat the flour on both sides.
• Melt butter in a pan and fry the tilapia on one side for 3 minutes on medium heat. Sprinkle a thin layer of garlic powder on the top side.
• Flip tilapia and fry for another 3 minutes on medium heat. Sprinkle with garlic powder.
• Flip and fry for another minute, then transfer the cooked fillet into a clean bowl.
• At this point, the spaghetti should be done. Drain the spaghetti and pour it into the pan used to cook the tilapia.
• Stir on low and soak up all the fried, buttery goodness.
• Add more salt and garlic powder to taste (½ tsp salt and at least 1 tsp garlic powder recommended for garlic lovers).

Photo Credit: Christine Wei

Real Hot Chocolate (inspired by Max Brenner’s Suckao Chocolate Shot)

Ingredients: 1 bar of chocolate, 1/3 quart of milk

Cook time: 10 minutes

Serving: 1

• Pour some of the milk into a pot, enough to cover the bottom by ½-inch and heat on medium.
• Break up the chocolate bar and toss in the chunks.
• Stir until all chunks are melted. Make sure there is enough milk so that the chocolate won’t stick to the pan and burn when melting, but not so much that you can’t see the chocolate.
• Add the rest of the milk until you get the consistency you want. The full 1/3 quart should achieve a rich and creamy drink.

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Thailand: Spring Break Alternative

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Skip the crowds in Florida and Mexico; head to Thailand instead. The capital city, Bangkok, offers something for everyone: royal palaces, splendid temples, delicious food, bargain shopping and yes, even the infamous lady boys. From there, visit Thailand’s fabulous islands such as Koh Samui, with its pristine white sand beaches and crystal clear water. It’s the perfect way to recharge after midterms or finals.

Vietnam: A Taste of Culture

Wikipedia

Skip the tourist-infested North and head to history-rich Southern Vietnam, where you can thread your way between countless motorbikes in bustling Ho Chi Minh City. At street-side stalls, enjoy authentic pho (rice noodle soup in beef or chicken broth) and iced Vietnamese coffee (drip coffee sweetened with condensed milk) for no more than $2. For a change of pace, visit Da Lat, an agricultural town with crisp air and lush rolling hills. Previously a popular vacation spot for Europeans during colonization, Da Lat is now enjoyed by both locals and foreigners as a place to rejuvenate and explore local culture.

Inca Trail: Adventurous Hiking

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You might have learned about Machu Picchu in history class, but what better way to really understand the pre-Columbian empire than to hike the Inca Trail itself? Setting off from Cuzco, travelers will pass by the distinct architecture of the historically ceremonious paths and a wide range of awe-inspiring scenery, from snowy mountains to tropical lagoons. Difficulty levels of the routes differ, and many travel outfitters offer packages to the UNESCO World Heritage Site, but we like Gap Adventure’s affordable and well thought out itinerary.

Amsterdam: Budget Sophistication

Contrary to popular belief, a visit to Amsterdam need not center on a magical herb and the city’s red-light district. As the Netherlands’ cultural hub, Amsterdam is home to numerous noteworthy museums such as the Van Gogh Museum, the Guggenheim’s Rijskmuseum and the Anne Frank House. For some outdoor time, wander across bridges through the city’s beautiful canals and admire distinctive architecture, then pop into a café for a coffee or a beer garden for a refreshing drink.

Shanghai: Asia’s Capital

Keith Marshall via Flickr

Shanghai made a name for itself with the 2010 World Expo and now rivals Hong Kong and Tokyo as the Asian city to visit. During the day, walk around the Bund or the French Concession and soak in the city’s history as an international center of trade and culture, reveling in the opulence of world famous hotels like the Waldorf Astoria and Peninsula. If you’re looking for local eats, head to Huang He Road and pick up some pan-fried buns (sheng jian bao) at Little Yang’s. There’s no lack of nightlife options in Shanghai: Stop at Fuxing Park and indulge in night of karaoke or clubbing.

Colombia: History Meets Modernity

Wikipedia

Colombia has recently generated a lot of buzz as a must visit locale. Yes, it is safe to travel to the South American country, and once there, you’ll find numerous options: jungle walks, skyscrapers, nightclubs and lots and lots of coffee. Familiarize yourself with the country in the capital city of Bogota, full of contrasts with historical plazas and churches alongside towering skyscrapers. From there, travel to the Caribbean coast, visit the Amazon or go trekking through the mountains.

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A beloved local pastry chef, she has established herself in a field unexpected of most business majors. Her determination and passion for desserts won her bakery features and accolades in Gourmet and Food & Wine, as well as numerous awards in Boston Magazine. In fact, she challenged Bobby Flay with her famous sticky sticky buns on the Food Network’s Throwdown with Bobby Flay—and won.

Photo Credit: Joanne Chang

Not that life was always this sweet. Chang grew up in a traditional Chinese household, and though she might not have had a tough tiger mom, she admits in her recently published cookbook, “I rarely had the chance to indulge my sweet tooth. Most Chinese meals end with nothing sweet [so] I wasn’t introduced to the idea of dessert until around 10[-years-old] or so, when I started going to sleepovers with my friends and eating at their houses more.”

But once she had her first mouthful, it was love at first taste: “What started out as a curiosity, stemming from my love for sweets, eventually developed into a full-blown obsession with desserts and pastries.”

She first started selling baked goods at Harvard, where she became known as the Chocolate Chip Cookie Girl. Though Chang knew she had terrific baking skills, true to the Asian stereotype, she stuck with practicality and graduated from Harvard prepared to enter the world as a professional management consultant. But after a few years of working at a top management firm, she soon realized she wasn’t cut out to be a consultant forever. “So I decided to try my hand at something I’d always loved: cooking and baking,” she said.

With little professional cooking or baking experience, Chang started working her way up the kitchen hierarchy by contacting local Boston chefs to gain some background. She first began as a bar-food cook for Boston favorite Lydia Shire, eventually moving to Manhattan’s Upper East Side to continue her culinary education. With French pastry chef Francois Payard of Payard Patisserie, she mastered both technique and creativity.

A quick learner, she began to see that personal and professional baking are very different affairs. After all, professional baking is a job, and that means, “you have time deadlines and lists and standards you have to adhere to,” she said. “At home you can afford to be a bit sloppy or imperfect. At work you don’t have that luxury—but once I stepped foot in a professional kitchen I was hooked.”

She began dreaming about opening her own bakery after her time in New York, and in 2000, she established Flour in Boston’s South End.

Since then, she’s successfully opened two more Flour bakeries in Greater Boston as well a restaurant, Meyers and Chang. Opening this restaurant with her restaurateur husband offered Chang a chance to “feature desserts that have an Asian twist.”

“It’s a fun way to incorporate my love of desserts with my love of Asian food,” she said. The most surprising part of her job? “People seem to find chefs fascinating [and] it’s funny how chefs are now considered celebrities. Most of us are just doing what we love to do.”

But that’s the funny thing about having a passion; some people may harbor a love of cooking and never act on it. But professionals like Chang know that following a dream, no matter how off the beaten path it may seem, can still end in success—as long as you put your heart and soul into learning the craft. For those who want to pursue culinary dreams, she suggests getting hands-on experience. She advises chefs-to-be to “try to get a job in a local restaurant or cafe so you can really see what it’s all about. It’s an awesome profession, but it’s not always what you think it is.”

No matter what you decide to do later in life, remember to enjoy what you love, like Flour’s motto: “Make life sweeter…eat dessert first!”

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To check if fad diets are nutritionally unsound, Blake said you should see if they are “blaming a whole food group, like saying stay away from bread because bread makes you fat, or telling people that it is guaranteed to keep your weight off. These are all red flags for fad diets.” For a normal female teenager, the recommended calorie intake per day is around 2200-2400, depending on physical activity level—the more sedentary you are, the fewer calories you need.

Courtesy Foodswings Flickr

“When it comes to losing weight, all it really is, is a matter of math,” Blake said. “You have to eat less calories than you need. Anything lower than 1600, you’re not going to be able to meet your nutrient needs.”

The issue with most people, however, is that they don’t usually keep track of their daily caloric intake—or they (rightfully) despise having to calculate every calorie. So for an easy approximation of healthy weight loss, Blake refers to the 10 percent rule.

“A beautiful formula, a realistic formula, is that you should lose 10 percent of your body weight over 6 months,” she said. It’s quick, easy and applicable to anyone, whether you are 120 or 200 pounds. For instance, 10 percent of 120 pounds over six months means 2 pounds per month, which is reasonable and doable.

Now that you know how much to lose at a healthy rate, the real question is, is the weight loss even necessary? Maureen Bligh, a registered dietitian who also manages a nutrition education website for the Dairy Council of California, said the “first thing that I would recommend teenagers do is check their body mass index (BMI). Find out, ‘do I even need to diet?’” You might think you do, but not all fat is bad—our body needs insulation to provide warmth and cushioning, since many important blood and nerve vessels pass through fat to get to our organs.

If your body’s ideal BMI indicates that you do need to lose weight, make sure you are doing it correctly. As Bligh pointed out, “If you really look at legitimate science-based research, we don’t need to detoxify our bodies—we already have kidneys, we already have a bladder, a liver.” A good way to lose weight is to learn from consistently fit people who aren’t celebrities dieting for an upcoming movie or job, since long-term healthy weight loss is the goal. The National Weight Loss Registry, an ongoing study that has kept track of how thousands of individuals have been successful at weight loss maintenance, is a great resource. Their research finds that eating breakfast and lower-fat foods, plus exercising at least for an hour each day, has helped people the most.

Unfortunately, one thing people don’t know about dieting is that if done unhealthily, as with fad diets, it can paradoxically lead to weight gain. As Blake warned, “In adolescents, skipping breakfast can increase the risk of obesity,” because if they’re “overly ravenous,” they will overcompensate and eat more later. Dieting can also turn into a vicious roller-coaster cycle. “Don’t deprive yourself,” Bligh said. “If you get into the deprivation mode, it can start a really bad yo-yo dieting thing, where you’re on a diet, then you’re off a diet. It’s worse than if you never started dieting at all.”

Courtesy A Clinical Guide for Management of Overweight and Obese Children and Adults

It’s no coincidence that I’m now snacking on grapes instead of my usual late-night Pringles indulgence. I’m not much of a workout type, so changing eating habits is my secret to long-term weight loss. But then again, when I calculated my BMI with a calculator, it turned out I’m actually considered healthy. So I guess, Mr. Fat, you aren’t supposed to leave me after all. We were meant to be together and I’m just going to have to learn to love you sooner or later.

For a list of registered dietitians nearest you, visit www.eatright.org

Full disclosure: Joan and I are working together on a new medical student/dietetic intern peer-match program.

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Courtesy Isabel, Flickr.com

Aphrodisiac foods, or foods that are believed to arouse sexual desire, date as far back as Greek mythology. Aphrodite, the goddess of love, considered sparrows sacred and as a result, Europeans consumed sparrow meat, believing in its potential to stir up lustful feelings. In fact, at some point in history, many common spices and foods, such as carrots, were considered aphrodisiacs as well.

For a delicious way to stir up romance in your life, try some of these most popular aphrodisiac foods.

Chocolate elicits a dual effect: Tryptophan—the component in turkey that makes you sleepy on Thanksgiving—lowers inhibitions and inspires relaxation, while stimulants such as anandamide and PEA (phenylethylamine) improve your mood and increase desire for physical contact. PEA is also known as the “love chemical,” causing people to feel excitement and attraction.

Oysters are the food most commonly thought of as aphrodisiacs. The sea creature has a high zinc content, which aids in sperm production and increases libido.

Halved figs are thought to represent the female reproductive organs. The role of figs as an aphrodisiac is steeped in history—Adam and Eve used fig leaves as modest clothing in Eden and ancient Greeks associated the fruit with love and fertility.

Almonds have always been considered symbols of fertility. The Romans gifted newlyweds with the nut to ensure successive generations. Historically, the scent of almonds has been linked to arousing female passion. Beyond this, almonds are also a good source of vitamin E and fiber.

Who doesn’t love unagi? For centuries, the Japanese have considered the eel to be a powerful aphrodisiac and even today, is a dish commonly found in many Japanese restaurants and supermarkets.

The Chinese are always able to find a way to consume animal parts that other cultures would never touch. Tiger parts are a perfect example. However, you don’t necessarily have to consume them—they can be worn on a string around the neck so that the wearer can take in the sexual powers of the animal. But don’t expect to find this in your neighborhood store; due to over-hunting, tigers are now protected in many parts of Asia.

Aside from warding off vampires, garlic is also a powerful aphrodisiac. The smelly plant contains allicin, which increases blood flow. Just try not to overdose, since bad breath is decidedly unsexy.

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I believe in both sides of the argument, since my path to becoming a self-declared “foodie” cannot simply be attributed to one or the other. I was lucky enough to grow up in the Bay Area of California, a food mecca full of fresh and delicious produce, seasoned and renowned chefs and culinary variety owing to the diverse population in the region. My parents also nurtured my love of food, always encouraging my sister and me to “try everything just once.” Simultaneously, I come from a long line of food lovers, leading me to believe my appreciation for all things culinary is somehow written into my genetic code.

My parents emigrated from Taiwan, so my childhood food memories range from the common—beef noodle soup and fried rice noodles—to what Travel Channel host Andrew Zimmern would boldly try on “Bizarre Foods,” like stinky tofu and fried intestines. I devoured everything: slimy sea cucumber, lu wei tripe and all types of foods that would make most people’s skin crawl. I eagerly looked forward to spending my vacations in Taipei. There, I could roam the night markets, enticed by aromas and sampling fare from different street stalls.

Despite working full-time jobs, my parents made sit-down dinners a requirement. Their emphasis on eating together is the reason why our nightly family dinners are my fondest childhood memories. To prepare our meals, my mom would go grocery shopping on the weekend, buying a week’s worth of produce and meat at both Ranch 99 and Safeway. The food she cooked highlighted my bicultural upbringing. Seasonal items, such as wild mushrooms, would be transformed into traditional Chinese dishes. When I create concoctions in my own kitchen now, I often pull recipes from memories of my mother’s cooking—miso-baked white fish, hot dog fried rice and steak stir-fried with asparagus.

Though my love of food began with an appreciation for Chinese cuisine influenced by my parents’ upbringing, my passion grew to encompass foods from different parts of the world. In the town I grew up in, I remember going to the annual summer street fairs, where booths are set up by downtown restaurants and neighborhood shops. Here, I tasted my first escargots. Piping hot and presented in a paper basket, I savored the tender texture of the snails, inhaling the combination of butter, garlic and herbs. Since then, I have developed a love affair with French food—the butter, the richness, the flavors—and consume French fare in any form possible. Julia Child’s memoirs only further influenced my lifetime dream of attending a Cordon Bleu course.

Exploring French cuisine opened the doors to discovering the culinary wonders of the European continent.  My parents, eager to satisfy their own passion, often took my sister and me to eat non-Chinese food. Occasionally, we would be treated to Italian food at the neighborhood Florentine’s. My sister, who was quite the picky eater at the time, would always order fettucine tossed in butter and sprinkled with Parmesan cheese. I, on the other hand, would systematically try something different each time.  I played with combinations of pastas (parpadalle being among my favorites) and sauces (anything with seafood or Italian sausage), discovering my favorites and opening up a new world of flavors. To this day, Italian food remains among my favorite standbys for a good meal.

As an expatriate, I have been fortunate enough to sample the culinary diversity China has to offer. In cosmopolitan Shanghai, I have had my fair share of sumptuous French, Italian, German, Japanese (the list goes on and on) and of course, Chinese cuisine. In fact, the city’s food scene reminds me again of the entire nature vs. nurture debate: In recent years, Shanghai has grown organically and economically, as businessman and immigrants from every corner of the world bring flavors, styles and thoughts from their home countries—adding to the natural ingredients and climate of the city. In this melting pot environment, it is only natural that my relationship with food has been and will continue to be further shaped and cultivated. I am excited to learn more about my own heritage by consuming culinary delicacies (spicy hot rabbit head, anyone?) and to continue to explore the world outside my own borders (who can resist fish flown straight from Japan and truffles fresh from France?).

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Soothe a sweet tooth
Instead of reaching for a sugary candy bar, pack a plastic lidded container with fresh fruit the night before your departure. Peel an orange, rinse out half-cup servings of strawberries and blueberries and toss in a handful of frozen seedless grapes for a utensil-free fruit salad you can enjoy on the go. You can also pack a banana, pear or an apple for a portable snack that doesn’t require a plastic container. To keep the fruit as fresh as possible, refrigerate the container until you’re ready to leave.

Minimize the damage of mindless snacking
When you’re stuck in your seat for hours with nothing else to do, you might reach for a handful of potato chips to munch on out of sheer boredom. Fortunately, you can indulge on this impulse and still get your five recommended daily vegetable servings by substituting the bag of chips for a medley of baby carrots, sliced bell peppers, edamame, steamed broccoli florets and/or celery sticks, kept fresh in a Ziploc bag. Eat multiple servings of these nutrient powerhouses (feel free to add a spoonful or two of hummus or guacamole) and you would still consume less than half the calories present in one bag of chips.

If you’d prefer not to spend time cutting up produce, packages of pre-sliced vegetables are available in grocery stores for a slightly higher price. Like the fruit, make sure to keep your vegetables fresh by storing them in the fridge until the day of your departure.

Courtesy Brandie Raasch

Crunch away boredom
For a pleasurably crunchy snack that keeps your stomach satisfied, portion out one ounce of unsalted roasted almonds—about 22 almonds—to eat on the flight. This will give you six grams of protein and plenty of magnesium and vitamin E in approximately 160 calories. You can add whole grain cereal, popcorn and dried fruit to make trail mix, but be warned: as healthy as this snack is, it isn’t light on calories.

Substitute a meal
If you need more than a small snack to tide you over on a light flight, try the classic peanut butter sandwich—minus the jelly—with 100% whole grain bread. The fiber from the bread and the protein from the peanut butter should keep you full for at least a few hours.

Meat lovers can satisfy their appetites with jerky, which is portable and, believe it or not, not just made from beef. You can get pork, chicken and turkey jerky in most supermarkets. Vegetarians can also buy soy jerky; several options include Tasty Eats Soy Jerky and Primal Strips Meatless Vegan Jerky, both available at Whole Foods.

Stay hydrated
To avoid confusing thirst with hunger, drink plenty of water. Bring a cooler with cold bottled water for your trip. On flights, we don’t recommend you violate the rules against bringing bottled water, so bring an empty water bottle and fill it with water after passing the security screening at the airport.

Last-minute ideas
If you’re at the airport or on the road and you realize that you forgot to bring along something to eat, you can still make reasonable choices. At a convenience store, pick up a container of low-fat yogurt or stick of string cheese, along with a mini-box of Cheerios and dried fruit. A protein-and-fiber combination wards off hunger pangs better than the usual choice of pretzels or Lay’s. At the airport, look for a protein or granola bar that’s under 200 calories, contains a good source of fiberand has fewer than 10 grams of sugar. You can also fill up on food at the airport before your flight; a turkey sub is probably one of the better options at the food court.

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Summer is the best time to be outdoors, even if you don’t like playing sports and getting sweaty. You can take a day trip to a local park, many of which offer free summer events like musical performances or cultural dance lessons. Check online calendars for your city or county for ideas since they will  typically list summer events in the area. For instance, Pasadena’s Levitt Pavilion has a free summer concert series, during which sharing snacks and playing games on the lawn can be a lot of fun.

Courtesy Mandy Yeh

Alternatively, look for your hometown’s little-known tourist gems. Ask your city hall or neighborhood library for more information, or search their respective websites.  Several years ago, my hometown mayor placed a time capsule underneath a statue of a lady and baby that I never found particularly noteworthy. However, local newspapers later revealed that the statue is one of twelve identical “Madonnas of the Trail, ” extending from California to Maryland and honoring pioneer women since 1928. I was surprised at my ignorance of such an important historical monument for years.

At night, stargazing provides a low-budget outdoor activity. Before you go, do some online research to find a good viewing spot and make sure you don’t get lost. A good place to start is Stardate Online, which has weekly stargazing tips, meteor shower dates and a beginner’s guide for the newly adventurous. If you live near mountains, map a route during the day to get familiar with the road, which can get dangerous at night. When you get to your designation, enjoy the sunset before having a competition to see who is the best at finding constellations. A contest is a sure-fire way of making a simple activity more interesting.

Don’t feel like driving? Plan a midday picnic in your own backyard. Invite friends to bake or cook and enjoy the fruits of your labor outside. Try new and interesting dishes by browsing online recipes such as these 20 picnic foods. This includes dishes like a Bucket of Mud, which promises to be a scrumptious dessert despite its deceptive name.

For those who enjoy nighttime activities, try pitching a tent in your backyard. It might sound tacky, but it can be better than dealing with the hassle of spending a night far from civilization. You’ll be distant enough from parental supervision to stay up as late as you want, but close enough so that you can walk inside the house and enjoy modern plumbing if nature calls. Plus, if the bugs start to attack or the weather takes a turn for the worse, you’ll find refuge steps away from your “campground.” If you live in a city with no backyard, revisit your childhood by camping out in your living room. Turn the lights off and use flashlights to navigate the house. Sleep in the tent as if it really is the only modern piece of furniture available, and go back in time with games like monopoly or tell ghost stories. Even if it doesn’t feel like the real deal, reveling in your cheesiness with friends can create the fondest memories.

A summer without exotic travel plans doesn’t mean you’re condemned to boredom. Challenge yourself to find new and interesting things to do, even if it means taking a cutesy idea like camping out in your living room to a whole new dimension. Look online or think creatively because, outdoors or indoors, there’s always something fun waiting for you—whether it’s exploring your hometown or throwing a low-key event in your house.

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Photo by Mandy Yeh

How to Develop Smart Eating Habits
1. Breakfast is for champions. It may seem like a no-brainer, but eating breakfast can help you improve your concentration and stay engaged during classes. In fact, studies show that students do better in school when they eat nutritious breakfasts such as oatmeal, eggs and yogurt (as opposed to sugary cereals, donuts, pastries and bagels). Jessica Levinson, a New York-based registered dietitian and creator of Nutritioulicious, said “Breakfast should have a combination of whole grains, protein and/or healthy fat, and some fruit or vegetables. Quick options are a bowl of oatmeal with a sprinkling of nuts (almonds, walnuts), and fruit; a whole-grain waffle with peanut butter or low-fat plain yogurt and fruit; egg omelet with veggies and whole-wheat toast.”
2. You can have your cheeseburger and eat it too. While you may think that foods like cheeseburgers, pizzas and macaroni and cheese are off-limits when it comes to healthy eating, you can make substitutions and still enjoy the foods you love. For instance, cook a turkey or veggie burger using a non-stick pan in your kitchen. Pair it with a whole-wheat bun, instead of the potato bread that is usually served on.
3. Substitute vegetables for french fries. Veggies often get a bad rap for being bland and unsavory. But with the right ingredients and seasonings, vegetables make excellent side dishes, plus they’re packed with vitamins and antioxidants that your body needs. You can easily prepare a delicious stir-fry in any dorm kitchen. The best part: veggies cook up in just a few minutes.
4. Snacking helps curb hunger. Healthy snack options like whole-grain granola bars and crackers, baby carrots, fruits and string cheese help keep you energized and curb hunger so you won’t feel famished by your next meal. These snacks pack well so you can carry them with you as you go between classes. Levinson added, “Eat every three to four hours to maintain concentration in classes. All food breaks down into glucose, the brain’s primary fuel source. All meals should have a combination of protein and carbs to keep blood sugar levels steady.”
5. Keep portion sizes in mind. You don’t have to count calories, but try eating a balanced meal that includes some lean protein, veggies, and healthy carbs. When you eat a good balance of these foods, you won’t be tempted to overindulge in one than the other. “When eating dinner in the cafeteria, fill half your plate with vegetables and split the other between lean protein (chicken breast, tofu, fish) and a whole-grain carb. Watch out for sauces, which add a lot of fat and sodium. If you see a tempting dessert, wrap it in a napkin and save it for an after-dinner, study-break snack,” said Levinson. If you’re planning to stay up late and study, make sure to have a healthy stash of snacks on hand.
6. Enjoy a cookie—or two. Life’s too short, and you’re too young. Whether you’re celebrating a birthday or attending a party, indulge during special occasions. If you want to be extra good during dessert, you can melt some dark chocolate in the microwave and use it for fruit fondue.

How to Fit in a Workout

1. Create a schedule that includes time at the gym. When the time comes for registering for classes and mapping out your schedule, make sure to fit in workout time.
2. Buy workout DVDs and exercise in your dorm room. If the weather’s preventing you from walking to the gym or running outside, pop a workout DVD in your laptop and exercise in your dorm room. Purchase a pair of free weights and a yoga mat to do small strength-training exercises. There are plenty of workout DVDs available, including yoga, Pilates, cardio and dancing.
3. Stay active throughout the day. If half your day is spent sitting down in class, try to get in as much movement and activity where you can. For instance, you can take the stairs instead of the elevator and walk the long way to your classes.
4. Exercise with a friend. Nothing makes working out easier and more fun than with a friend. Find a workout buddy who’s reliable and committed so you can help each other stay on track.

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Japanese – Soba Noodles with Tofu

This low-cal dish, served either hot or cold, is made of buckwheat noodles containing complex carbs that digest slowly, which will keep you fuller for longer and prevents your body from producing many fat-storing hormones and enzymes. For those with food allergies, buckwheat is also gluten-free. Served cold, the dish often comes with a dipping sauce of sweetened soy sauce, rice wine and stock. Enjoy with tofu for protein, vitamin B and iron.

Thai – Tom Yum Soup

This zesty soup is known for its healthy blend of immune-boosting herbs, and often consumed to fight off colds and the flu. Sour and spicy to the palate, chicken broth is flavored with lemongrass, ginger, and kaffir lime leaves that detoxify and calm the body, help break down fats and proteins and bring lots of antioxidants to your diet. Shrimp, the low-calorie protein in tom yum soup, is also plentiful in omega-3 fatty acids and provides minerals like zinc and iron that a strong body needs. Beware, however, that this dish traditionally contains cilantro. If you are not a fan, ask the chef to leave it out.

Indian-Idli

Traditionally eaten for breakfast and snacks, idli are steamed rice cakes made with plenty of black lentil, a kind of bean that is full of antioxidants that help protect the body against cancer and coronary heart disease. Also full of low-calorie fiber, black lentil aids the digestive process and also helps stabilize sugar levels. Idli can be paired with different spices and chutneys containing ingredients like chili pepper, coriander, ginger or garlic, all of which are beneficial to the immune system.

Vietnamese – Spring Rolls

This is a healthier alternative to the traditional crispy, golden spring rolls. Vietnamese spring rolls are not deep fried, but simply wrapped with thin, translucent sheets of rice paper, and usually contain lush amounts of veggies like lettuce, cucumber and bean sprouts. For an extra kick, add in some herbs like anti-inflammatory basil and cholesterol-lowering cilantro. These spring rolls are often dipped in hoisin or peanut sauces for flavor, but calorie-watchers should avoid the latter.

Filipino – Rellenong Kamatis

Like other sources of antioxidants, tomatoes help guard against cancers, heart disease, and high cholesterol.  Stuffing some with ground beef, onion, egg and a rice mixture to makes this dish is a great, non-greasy way to get a dose of vitamin C. Though some diets don’t recommend red meat, lean varieties can provide high levels of zinc and iron needed for healthy metabolism. The dish is seasoned with salt and pepper, and can be garnished with a bit of cheese.

Korean – Bibimbap

If you’re looking for a complete meal, bibimbap steps up to the plate—it’s a rice bowl featuring a variety of vegetables laced with chili pepper paste. This paste, called gochujang, contains soybeans and is rich in protein, vitamins B and C and carotene. High levels of water, potassium and iron in commonly used vegetables like cucumbers, mushrooms and spinach hydrates the skin, lowers blood pressure, and increases oxygen flow in the bloodstream. An egg or slices of meat—just think lean—are often added for additional protein. If you’re worried about carbs, just cut down on the rice.

All photos courtesy of Wikipedia

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by Elaine Low for MochiMag.com

Dorm Pantry Essentials

Before you head to Target or Ikea to pick up a food processor and muffin pans, check with your RA to see what appliances are allowed in your residence hall. Most colleges don’t allow anything but a microwave and a mini-fridge, so make sure you aren’t bringing in toasters or hot plates where they aren’t approved.

If a fridge the size of a mailbox is the only sanctioned appliance in your would-be culinary arsenal, head over to your dorm’s community kitchen to see what it offers–this may range from a full kitchen with a microwave, oven, stovetop and sink to just a microwave and nothing else. Also ask if it’s okay to bring your own appliances and use them in the common area kitchen (a blender or rice cooker could be your best friend for the next four years).

Only stock non-perishable, re-sealable items in your pantry and don’t go crazy with the Costco or Sam’s Club portions (I know it’s a better value, but where are you going to put a gallon of mustard?). Try to buy fully cooked meat strips in refrigerated bags from the grocery store, which will save you time and trouble, and always observe expiration dates. It’s easy to mix and match most sauces with meat or veggies–the noodle chili sauce listed in the first recipe below also makes a great marinade for chicken wings–so play with your options and get creative. You don’t have to have the resources of Kitchen Stadium to cook like an Iron Chef!

*Note: Always be prepared to tweak recipes to your liking. I usually add a dash of this and a dash of that, and eventually recipes become more like guidelines than strict rules.

Pantry Must-Haves:

• canola or olive oil
• soy sauce
• oyster sauce
• rice vinegar
• hot sauce, like Sriracha
• ketchup
• yellow mustard
• sugar
• rice
• ramen noodles
• canned mushrooms, water chestnuts or other veggies
• spatula
• wooden mixing spoon
• mixing bowl
• baking dish or muffin pans
• microwave-safe, heat-resistant bowls and dishes

RECIPES

Chili noodles and tofu (serves one)

1 pack of ramen noodles

Half package of tofu

2 cups of water

1 tablespoon ketchup, or more if desired (same goes for all the sauces)

2 tablespoons soy sauce

2 teaspoons Sriracha (rooster) hot sauce

1 heaping teaspoon oyster sauce

dash of oil

1. If using instant ramen noodles, boil water in microwave and pour over noodles as directed on package. If using a stovetop, heat 3 cups of water in a small pot on high until it comes to a roiling boil, then add noodles and boil until tender, about 8 minutes. (Toss out the pre-packaged seasoning; that stuff always makes me feel like I’m eating spoonfuls of salt). Set noodles aside.
2. In a heat-resistant or microwave-safe dish, mix ketchup, soy sauce, oyster sauce and hot sauce. Add a dash of oil to the mix so that the noodles don’t stick together.
3. Drain water from tofu package, and cut tofu into bite-size cubes. Place in microwave dish with chili sauce mix, and drizzle some of the sauce over tofu. Cover dish, and heat in microwave for 3 minutes on high.
4. Toss noodles with chili sauce and tofu, and serve.

Asian Chicken Salad (serves two)

6-ounces fully cooked, grilled chicken breast strips

14- to 16-ounce package pre-washed salad greens

1/2 cup crushed, dry chow mein noodles

1/2 cup water chestnuts, drained

1/2 cup canned mandarins in light syrup, drained

1 tablespoon rice vinegar

1 tablespoon soy sauce

1 tablespoon oil

2 teaspoons sugar

1. Place chicken strips in a microwave-safe dish, and heat as directed on the package.
2. Mix rice vinegar, soy sauce, sugar and oil to make dressing.
3. Rinse salad greens and toss in mixing bowl with crushed noodles, water chestnuts and chicken strips. Add dressing and toss. Top with mandarins.

Spicy vegetable fried rice (serves three to four)

2 cups brown or white rice, or packaged pre-cooked rice

12-ounce package frozen mixed vegetables

1/4 cup soy sauce

2 tablespoons Sriracha hot sauce

2 tablespoons oil (keep handy because rice sticks to the pan easily)

Uncooked rice:

1. Rinse uncooked rice and soak in water.
2. Place frozen veggies in microwave dish and cover in entirety with water. Heat in microwave on high for 3 minutes. Drain and set aside.
3. Heat oil in skillet on low heat, then add drained rice and two cups of water and cook on medium-high until soft (and when all liquid is absorbed), about 20 minutes (time may vary depending on pan size). Add more oil if rice begins to stick to pan. Lower to medium heat.
4. Add soy sauce and use spatula to mix with rice. Add hot sauce, adjust amount depending on desired spiciness.
5. Mix in cooked vegetables and simmer on low-medium heat for a few more minutes until ready to serve.

Pre-cooked rice:

1. Place frozen veggies in microwave dish and cover in entirety with water. Heat in microwave on high for 3 minutes. Drain and set aside.
2. Heat pre-cooked rice as directed on package. Add soy sauce and hot sauce, and toss in large microwave dish until evenly coated.
3. Mix in cooked vegetables with rice. Heat overall dish again for 1-2 minutes and serve.

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by Hazel Hyon for MochiMag.com

When I go to Asia, it’s hard not to notice that most people there are incredibly skinny, especially in comparison to the average American. The difference in body types is apparent when I shop in Asia, and I find myself having to buy clothing in a size large, instead of my usual small or medium sizes. Then there are the remarks I hear from relatives about how “healthy” I look, which is their polite way of saying I must be eating a little too well.

Much of what accounts for why Asians are generally more slender and healthier than Americans — who are currently dealing with widespread obesity — lies in the differences in diet. By comparing the eating habits in the U.S and East Asia (mainly China, Taiwan, Korea and Japan), we can understand why and how the typical Asian diet can translate into a healthier lifestyle.

Let’s first look at the general types of foods consumed on a regular day in the U.S. and East Asia:

From the table above, we see that the main ingredient in the Asian diet is the beloved white rice. According to Oldways, rice provides 25 to 80 percent of the calories in the daily diet of 2.7 billion Asians. It’s typically eaten with every meal, in the form of steamed, sticky rice. As author Jason Bussell of “The Asian Diet: Simple Secrets for Eating Right, Losing Weight, and Being Well” explains in an interview with Thatsfit.com, “White rice is the most hypo-allergenic, easily-assimilated and energetically neutral of the grains.” Since it’s so easy to digest, rice can be eaten frequently throughout the day. On the other hand, the main ingredient for Americans is white bread, which in large amounts causes carb-overload, and unnecessary weight gain.

Another major ingredient in the Asian diet is soy, frequently consumed in the form of tofu, which contains large amounts of iron, calcium and protein, while being low in carbohydrates and fats. Since many Asians tend to be lactose-intolerant, they often drink soymilk rather than whole milk. Soymilk is a healthier option, as it has the same amount of protein as cow’s milk, but with smaller amounts of saturated fat and no cholesterol.

Besides food products, a major contribution to the healthy diet of Asians comes from their frequent consumption of tea, particularly green, oolong or black. Tea is drunk throughout the day, especially after meals. Its health benefits have long been lauded, as it’s known to help prevent heart diseases, intestinal disorders and cancers as it contains antioxidants. In the U.S., on the other hand, coffee, whose health benefits are often questionable, remains the preferred source of caffeine.

Eating Style

While Americans usually eat from separate dishes, Asians are accustomed to family-style dishes, where there is typically one small dish of each food group for everyone to share, paired with a bowl of rice and sometimes a bowl of soup. Instead of having to finish one’s plate, Asians are more concerned with finishing one’s bowl of rice, while consuming bite size portions of various types of dishes, which consist mostly of vegetables. Instead of worrying about eating a certain portion size, you simply stop eating once your stomach’s half full.

Overall, Asians mostly consume foods that are lower in carbohydrates and cholesterol. Sweets and processed foods are rarely ever eaten in Asia, as fruits usually suffice as dessert.

With high mortality rates and lower cases of heart diseases among Asians (particularly the Japanese), it’s no secret that the traditional Asian diet has numerous benefits both physically—helps maintain a healthy weight—and internally, as your body lower levels of unhealthy toxins.

Though it’s easy to eat as Americans do, given we live in the states, you can try adhering to the eating habits of your parents and grandparents, since it seems to be working out quite well for a few billion people halfway across the world.

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