What’s for Dinner?

Home-cooked One Soup and Three Dishes Chinese Dinner

The Menu

Shrimp, Spinach and Shimeji Soup

Stir-fried Pork and Bell Pepper with Black Bean Sauce

Steamed Sponge Cucumber (丝瓜) with Shrimp

Stir-fried Cauliflower and Tomato

Anytime Workout

Pick-me-up Stretch

  1. Sit up straight in your chair. Swoop your arms sideways up toward the ceiling while simultaneously looking up at your hands.
  2. Really reach your finger tips up and try to straighten your elbows. Repeat 10 times.

Source: The Globe and Mail

Can Too Much Iron Cause Brain Deterioration?

Daily iron intake is important, but getting too much may be a big reason behind brain disorders like Alzheimer’s and Parkinson’s disease. This is because iron creates oxidative stress, meaning it can create a damaging micro-environment in and around your brain cells.

So the basic consensus among doctors is that the interplay between dietary iron intake and total health is more complex than most people grasp. And here’s why: Iron is not readily eliminated from the body but instead becomes “locked” or stored in an unbound state inside our cells in compartments called lysosomes.

Intracellular Iron Creates Reactive Compounds

Our bodies use iron because it’s a powerful catalyst for hundreds of chemical reactions that are necessary for life. But it’s the catalytic activity that makes excess stored iron dangerous. This stored iron inside lysosomes is unbound and free to unselectively react with water and oxygen to produce highly reactive oxygen species or free radicals.

The free radical produced from unbound iron can damage cells and tissues, especially in the brain. The result is neurodegenerative diseases like Alzheimer’s and Parkinson’s.

Iron Collects in the Brains of Alzheimer’s Patients

The department of Neuroscience and Human Behavior at UCLA has a better understanding of the role that iron plays in human brain development, function, and aging, with a particular emphasis on the link between iron and neurodegenerative disorders, like Alzheimer’s disease.

The researchers at UCLA showed that they could accurately measure iron levels in living humans’ brains by using a highly specialized MRI technique.2 Applying this technique to groups of people with and without Alzheimer’s disease, the researchers quickly discovered significantly larger amounts of stored iron in certain brain regions in those with Alzheimer’s than in control subjects.

What does this mean? Damaged brain cells. Now, are we saying that iron is the cause of Alzheimer’s? No. But we are saying that excess iron in the brain is probably playing a role in neurodegenerative diseases.

Natural Ways to Control Excess Iron

Here are some natural suggestions to help your body sequester and eliminate excess iron:

  • Quercetin — has strong iron-chelating capacity (chelation is the removal of iron from the body).
  • Pomegranate — can reduce iron’s damaging oxidative reactions.
  • Cranberry — like quercetin, cranberry antioxidants have iron-chelating properties.
  • Curcumin — powerful iron chelator for the brain, heart, and liver.
  • Green Tea — the powerful antioxidant EGCG protects from iron’s damaging reactions.
  • Lipoic Acid — can chelate iron within the lysosome before any damage can occur.

The accumulation of iron in cells is a widely overlooked and inevitable consequence of aging. Pathologic age-related iron overload damages cells and tissues and is a causative factor in numerous degenerative diseases, including liver fibrosis, cardiovascular disease, and cancer.

Few doctors even know about the dangers of excess iron, let alone test for total-body iron status. Excessive iron accumulations are found in affected brain areas of people suffering from Alzheimer’s, Parkinson’s, and other neurodegenerative diseases.

Source: LifeExtension

Recommended Dietary Allowances for Iron for Infants (7 to 12 months), Children, and Adults
Age Males
7 to 12 months 11 11 N/A N/A
1 to 3 years 7 7 N/A N/A
4 to 8 years 10 10 N/A N/A
9 to 13 years 8 8 N/A N/A
14 to 18 years 11 15 27 10
19 to 50 years 8 18 27 9
51+ years 8 8 N/A N/A

Tolerable Upper Intake Levels for Iron for Infants 7 to 12 months, Children, and Adults
Age Males
7 to 12 months 40 40 N/A N/A
1 to 13 years 40 40 N/A N/A
14 to 18 years 45 45 45 45
19+ years 45 45 45 45

Source: Office of Dietary Supplements, National Institutes of Health

Chinese Appetizer with Shredded Chicken


250 g boneless skinless chicken thigh
1/2 cucumber
50 g dried mung bean sheet
1 tbsp toasted sesame seeds
2 sprigs cilantro
salt and pepper

Sesame Dressing

3 tbsp sesame paste
3 tbsp Zhenjiang vinegar
2 tbsp water
2 tbsp light soy sauce
1 tbsp sugar
1 tsp mustard
1 tsp chili oil
1/2 tsp sesame oil
1/4 tsp salt
dash pepper


  1. Soak mung bean sheet in cold water until soft. Rinse and drain.
  2. Season chicken with salt and pepper. Steam chicken on a greased heatproof dish until cooked, about 15 to 20 minutes.
  3. Shred chicken into strips by hand.
  4. Cut cucumber lengthwise into 2 halves. Remove seeds and cut into 2-inch long strips.
  5. Cut mung bean sheet into 1/2-inch wide long strips. Place strips on serving plate. Add cucumber and then chicken on top. Chill in refrigerator.
  6. Mix dressing ingredients in a bowl.
  7. To serve, pour dressing over chicken. Sprinkle with sesame seeds and garnish with cilantro.

Source: Hong Kong magazine

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