The affectives start from Sugar

Add Sugar:

- Sugar added to foods or beverages through process or preparation.

- Not natural sugars in milk and fruits.

Ex: regular soft drinks, energy drinks, sports drink, candy, cakes, cookies, pies, cobblers, sweet rolls, pastries,donuts, fruit drinks, and dairy desserts.

High in carbohydrates:

- Unhealthy high carbohydrate foods

Ex: sugary cereals, crackers, cakes, flours, jams, preserves, bread products, refined potato products, and sugary drinks.

- Healthy high carbohydrate foods

Ex: vegetables, legumes (beans), whole grains, fruits, nuts, and yogurt.

The Negative Health Effects of eating too much added sugar in our diet:

Preference: https://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021

https://articles.mercola.com/sugar-side-effects.aspx

- The risk of dying of heart disease.

- Its well-known links to weight gain and cavities.

- Drinking sugar-sweetened beverages can raise blood pressure.causes metabolic dysfunction.

- It overloads and damages your liver, tricks your body into gaining weight and affects your insulin and leptin singling.

Ex:

- According to data from the Canadian Community Health Survey, 26.7 per cent of Canadians were obese in 2015, up from 23.1 per cent in 2004. The survey measured obesity as having a body mass index (BMI) of 30 or higher. (Leslie Young, Senior National Online Journalist, Healthy Global News, Canadian obesity rates continue to climb, Saskatchewan takes top spot)

- According to the report, the global cost of treating obesity-related illnesses will be US$1.2 trillion each year beginning in 2025. By the same year, there will be an estimated 2.7 billion overweight and obese people in the world — that’s a third of Earth’s population. (Maham Abedi

National Online Journalist, Global News, 34% of Canadian adults will be obese by 2025, and it will cost billions: report).

A Whole Grain:

Whole grain contain the fiber-rich bran and the vitamin-rich germ. Ex: Brown rice, Oat meal.

If the bran and germ are removed, the grain is a refined or milled grain. Ex: white flour, white rice.

The health benefits of incorporating whole grains in diet:

- Whole grains contain many important nutrients.

- They Lower Your Risk of Heart Disease, Stroke, Obesity.

- Support healthy Digestion.

- Reduce Chronic Inflammation, Cancer, and Premature Death.

Ex: - Quinoa helps weight loss, a complete protein source.

- People who ate 70 grams/day of whole grains, compared with those who ate little or no whole grains, had a 22% lower risk of total mortality, a 23% lower risk of CVD mortality, and a 20% lower risk of cancer mortality.

Preferece:(Eating more whole grains linked with lower mortality rates).

Beef, Quinoa Cold Roll Recipe.

Ingredients:

100g Quinoa, soaked over night.

200g beef, slice into 3mm-thin, blanched in a pan with hot water, medium. heat, and not well done.

100g Quinoa, soaked over night.

1/2 carrot, peeled, cut into matchsticks.

1/2 red bell pepper, washed, cut into matchsticks.

1 english cucumber, halved, seeded, cut into matchsticks.

3 spring onions, washed, removed the roots, cut into half, 10 cm lengths.

1/4 bunch of fresh mint leaves.

6 sprigs of cilantro, washed.

6 round (22cm-diameter) rice paper sheets.

Dipping sauce.

2 tbsps fish sauce

1 1/2 tbsps sugar.

1 tbsp soy sauce.

1/4 cup (60ml) water

2 cloves of garlic, finely chopped.

1/2 long rea chilli, seeded, finely chopped.

20g Tamarind pulp

1 tbsp cornstarch

1 piece fresh ginger, peeled, grated.

Methods:

This is my first time to make quinoa recipe, and also my first attempt to know what is called quinoa. I would say that quinoa is an amazing ingredient ( easy to found in any kinds of market, contains many nutrients, and tasty).

I created a recipe basing on cold rolls that we always find it in restaurant. I love veggies, I was looking for a new recipe which meets my needs like feeling fresh, heathy, less using oil, and combining many kinds of ingredients from vegetables.

Indeed, I searched on Internet, all foods come from salads. I think it's quite daunting, and the same with everyone. Therefore, I decided to make rolls.

There are two special things I want to share. The first one is tiny seeds called quinoa, basing on ingredients to compare with normal cold roll, nothing's attractive and impressive. However, when I added quinoa into my food, It contributes to be crunchy, its slightly undercooked, so when we eat a little sound like ''tack, tack''; the little ring pops out very interesting.

The second one is Tamarin dipping sauce, slightly sour, sweet, salty mixing together very well. It make the recipes more sighnificantly rising of the flavour. The strongest aroma comes out from mint leaves because I fond of it, so I add a lot of them. This recipes look simply, but It was not. I took me almost 2 hours to prepare, and cut ingredients because there are several stuffs to working with like chopping veggies, washed, peeled, and cooked. However, I am happy to making it.

Nowadays, I make this recipe 3 times per week due to the fact that I still have quinoa, I dont want to waste. I am getting madly quinoa right now. Especially, I cut my veggies in nicely way, and practised cutting skills.

Lim Bell ( Le Thi My Linh).