What's so great about Avocados?
They are full of monounsaturated fat, which increases your healthy HDL cholesterol and lowers your triglycerides. Their good fats are full of omega-3's, which is great for your arteries, brain, skin, sex life and more. They have more potassium than bananas, which helps keep your blood pressure in check, and a lot of magnesium too, which your cells need to work well. They make other foods taste great, eg added to spinach salad will make your body will absorb 5 times more lutein. They contain compounds that may slow the growth or even kill off some pre-cancerous and malignant cells. They higher your levels of leptin, the feel-full hormone.

What is Nutritional Yeast?
Yellow in color and with a nutty cheesy flavor, nutritional yeast is an inactive yeast that is a favorite amongst many vegans because of its unique flavor and similarity to cheese when added to foods. Sprinkle some on hot popcorn or garlic bread, or add a generous spoonful to a stir fry or pasta sauce. Nutritional yeast is also the only reliable food source of vitamin B12, so if you're vegan, it's a good idea to add some to your food regularly. Nutritional yeast can be found in the bulk foods or supplement section of your health food store. You can look for either nutritional yeast flakes or powder, but be sure you don't get brewer's yeast by mistake, as its quite similar in appearance.

What is Shoyu?
Shoyu is a soy sauce, which is a dark brown liquid made from soya beans that have undergone a fermentation process. Natural shoyu employs the use of a centuries-old method of fermentation involving a special koji (Aspergillus oryzae), which converts hard-to-digest soy proteins, starches and fats into easily absorbed amino acids, simple sugars and fatty acids.

What is QUINOA?
Although technically a seed, quinoa (pronounced keen-wah) is commonly referred to and used most often as a grain. Once only available in health foods stores, quinoa is now available year-round in most supermarkets and is one of the most nutritious foods one can eat.

Nutrients in Quinoa

One cup (cooked) quinoa contains eight grams of protein, nearly twice the amount found in other grains. Quinoa is a complete protein, meaning it provides the body all nine essential amino acids. In addition to being a good source of protein, quinoa also contains:




vitamin E









Health Benefits of Quinoa

Quinoa is rich in magnesium, zinc, vitamin E, and selenium, which help to control weight and reduce the risk of heart disease and diabetes. Studies suggest quinoa is high in antioxidant activity, helping to protect the body from free radical damage. Like other grains, quinoa is rich in lignans, a phytonutrient found to reduce the risk of heart disease as well as certain types of cancer.

Quinoa is a high-fiber food with five grams of fiber per cup (cooked). Fiber not only promotes digestive health, but may also reduce the risk of breast cancer in pre-menopausal women, may prevent cardiovascular disease and diabetes, promotes weight loss, and aids weight maintenance.

Needed for tissue repair and to build and maintain muscle, protein is used by almost every cell in the body. Foods high in protein also promote satiety and research suggests a protein-rich diet may speed weight loss.

What is Mochi?
Steamed mochi rice (glutinous rice) is pounded to make mochi.  Fresh mochi is soft, but it hardens quickly. Prepacked mochi blocks, which are flattened and cut into square pieces or shaped into rounds are available at grocery stores. Mochi get moldy easily, so it's best to cook soon.

What is the Macrobiotic Diet?
The word "macrobiotic" comes from Greek roots and means "long life". The macrobiotic diet and philosophy were developed by a Japanese educator named George Ohsawa, who believed that simplicity was the key to optimal health.

What are the Guidelines of the Macrobiotic Diet?
Whole grains typically make up 50 to 60% of each meal. Whole grains include brown rice, whole wheat berries, barley, millet, rye, corn, buckwheat, and other whole grains. Rolled oats, noodles, pasta, bread, baked goods, and other flour products can be eaten occasionally.
Soup. One to two cups or bowls of soup per day. Miso and shoyu, which are made from fermented soybeans, are commonly used.

Vegetables typically make up 25 to 30% of the daily food intake. Up to one-third of the total vegetable intake can be raw. Otherwise, vegetables should be steamed, boiled, baked, and sauteed.

Beans make up 10% of the daily food intake. This includes cooked beans or bean products.

Seeds and nuts in moderation. Seeds and nuts can be lightly roasted and salted with sea salt or shoyu.

Local fruit can be consumed several times a week. Includes apples, pears, peaches, apricots, grapes, berries, melons, and other fruit. Tropical fruit such as mango, pineapple, and papaya is usually avoided.

Desserts are permitted in moderation, approximately two to three times per week. Desserts can be enjoyed by people who are in good health. Emphasize naturally sweet foods such as apples, squash, adzuki beans, and dried fruit. Natural sweeteners such as rice syrup, barley malt, and amazake can be used. Sugar, honey, molasses, chocolate, carob, and other sweeteners are avoided.

Cooking oil is typically unrefined vegetable oil.

Condiments and seasonings include natural sea salt, shoyu, brown rice vinegar, umeboshi vinegar, umeboshi plums, grated ginger root, fermented pickles, gomashio (roasted sesame seeds), roasted seaweed, and sliced scallions.