Advertising
Advertising

8 Easy Ways to Make Chinese Food Healthier

8 Easy Ways to Make Chinese Food Healthier

Chinese food is one of America’s top ethnic cuisines, and it has also become a Christmas Day tradition for thousands of families. Therefore, the odds are high that you enjoy Chinese food on a regular basis. Whether you make it yourself, dine in or grab some carryout, there are many ways that you can increase the healthiness factor. In fact, with the following tips, you don’t have to feel guilty about not cutting this food out of your life during your post-holidays diet.

1. Ask for Sauce on the Side

pic of soy_sauce_and_green_beans

    Image by Rachel Hathaway, via Wikimedia.org

    The typical brown or white sauce that comes with Chinese food may taste delicious, but it’s also high in sodium and offers very minimal essential nutrients. Fortunately, you can dramatically reduce your sodium intake and cut out some of the calories and fat by choosing to get your sauce on the side. Simply cut the portion provided in half, or even more if you’d like, for a tasty and healthier final result.

    2. Add Spicy Options

      Image by 27707, via pixabay.com

      Advertising

      Spicy food contains anti-inflammatory agents. For examples, all peppers provide a valuable source of capsaicin, and this is known to inhibit inflammation. If you struggle with inflammation, it is definitely wise to choose spicy items from the menu. A good example is Authentic Dan Dan Noodle Sauce because its ingredients include three red chili peppers. Even if your local Chinese restaurant doesn’t offer this sauce, you can utilize Z & Y Chinese Restaurant’s recipe to make your own. Adding a spicy twist to your food is a healthy choice, especially for those with an autoinflammatory disease.

      3. Increase the Veggies

      pexels-photo-53821

        Image by Zamani Sahudi, via pexels.com

        It’s wise to consume a minimum of five servings of vegetables per day. Unfortunately, only 13 percent of Americans actually fulfill this daily requirement. This can lead to many health complications, including nutrient deficiencies and gastrointestinal issues. Although many people automatically equate Chinese food with meat, the reality is that there are many vegetarian friendly options. Even if you don’t decide to get a fully vegetarian meal, you can ask for a larger quantity of vegetables to give yourself a healthier dining experience.

        4. Substitute Meat with Tofu

        4697504262_24d1b659de_o

          Image by Suzette – www.suzette.nu, via Flickr

          Advertising

          Another way to feel fulfilled with Chinese vegetarian food is to choose tofu as your protein source. An examination of 3 ounces of chicken versus 3 ounces of tofu showcases the fact that tofu is an overall healthier choice. Tofu is lower in calories and saturated fat. Tofu also has zero cholesterol, as opposed to the staggeringly large amount of cholesterol in each serving of chicken. Additionally, tofu offers larger amounts of fiber, calcium, iron, magnesium, zinc and folate.

          5. Stay Away from Fried Food

          1024px-deep_fired_pork_lychee_soy_sauce

            Image by Candisgn, via Wikimedia.org

            Rice is a staple of Chinese food, but you typically have a choice between steamed and fried. Even though you may prefer the taste of fried rice, it’s important to know that it contains a lot more calories than the steamed alternative. A large serving of fried rice typically contains 1,719 calories. Meanwhile, the same 1,023 gram serving of steamed rice has a significantly lower calorie count of 1,317. Choosing steamed cuts out approximately 402 calories. Even better, you could order a small serving of steamed rice instead to get your calories down near the 200 mark. It’s also vital to be aware that dumplings can be ordered steamed instead of fried. Many of the appetizers on a Chinese menu are fried, so it’s best to skip them altogether.

            6. Order Tea with Your Meal

            morning_cup_of_green_tea

              Image by Kanko from Nagasaki, Japan; via Wikimedia.org

              Advertising

              If you want something other than water to accompany your meal, consider choosing tea to take advantage of all of the natural antioxidants. Green and white teas are especially high in antioxidants. This matters because antioxidants help protect the body from damage caused by free radicals. There is some evidence that increasing your consumption of antioxidants can reduce your risk of developing certain types of cancer, and it’s also believed to make skin healthier. Make sure you avoid sweetened tea to prevent yourself from accidentally ingesting a large quantity of sugar.

              7. Steer Clear of Sugary Sauce

              1024px-general_chow_chicken

                Image by the Lovable Wolf, via Wikimedia.org

                Speaking of sugar, anyone who is diabetic, hypoglycemic or attempting to lose weight should avoid Chinese sauce that is very sweet. General Tso’s sauce, honey orange and sweet and sour sauce are especially high on the list of overly sugary offenders. Each of these sauces has at least 7 grams of sugar per serving, and honey orange packs a staggering 16 grams into a relatively small amount of sauce. Studies have found that sugar is the number one enemy of weight loss and healthy weight management, so be sure to cut as much of it out of your diet as possible.

                8. Ask for Low Sodium Alternatives

                1024px-soy-mushroom_sauce_from_china

                  Image by By MOs810, via Wikimedia.org

                  Advertising

                  Another major health problem that many Americans are dealing with is an excess amount of sodium in their diet. As a result, 33 percent of Americans develop high blood pressure. Elevated quantities of sodium also increase your risk of stomach cancer, stroke, osteoporosis, kidney disease and heart failure. Unfortunately, the vast majority of Americans consume at least double the daily recommended amount of sodium.

                  You can get this under control by choosing healthier alternatives such as low sodium soy sauce. For comparison’s sake, regular soy sauce typically has 879 mg of sodium in one tablespoon. Low sodium soy sauce is a much better choice with its 176 mg of sodium per serving. You can also skip adding salt to your Chinese food, and don’t be afraid to ask the restaurant to avoid adding extra salt on their end.

                  Taking these steps will make your food taste a bit different, but people can usually adjust to such changes after only a few meals. You can also take inspiration from the weight loss benefits of eating your food like they do in China. This is a cultural viewpoint of food that includes skipping snacks, always eating at the same predetermined times and dining with family members. Even if these ideas aren’t feasible for your lifestyle, it’s still possible to lose some weight and feel healthier by incorporating a diet that is lower in sodium and higher in vegetables.

                  Featured photo credit: karriezhu via pixabay.com

                  More by this author

                  Holly Chavez

                  Writer, Entrepreneur, Small Business Owner

                  How I Keep the Spark Alive in My 10 Years of Marriage 8 Psychological Tricks To Help You Nail the Interview of Your Dream Job The Ultimate Solution To Your Super Long Stay At Bathroom: Constipation Remedy. Low glycemic index foods I Promise These 10 Low GI foods can Keep You Fuller For Longer! Emotional Quotient Isn’t Just About Emotions. It Involves Numerous Skills

                  Trending in Food and Drink

                  1 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 2 15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters 3 15 Most Effective and Nutritious Healthy Foods to Lose Weight 4 Stock up on These 9 Healthy Snack Foods to Boost Your Brainpower 5 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp

                  Read Next

                  Advertising
                  Advertising
                  Advertising

                  Last Updated on January 17, 2019

                  8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                  8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                  In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                  Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                  Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                  Why Is It Hard to Live A Peaceful And Happy Life?

                  Our Habitat Has Become Too Technological

                  The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                  There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                  How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                  According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                  Too Many People Don’t Want to Unplug

                  Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                  The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                  Listen carefully:

                  We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

                  Advertising

                  The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                  Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                  8 Mindfulness Exercises to Start Practicing

                  There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                  Are you ready for it? Let’s go!

                  1. Pray Daily

                  You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                  When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                  Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                  Pray. You won’t regret it.[5]

                  2. Pay Attention to Your Inner Thoughts

                  A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                  By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                  Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

                  Advertising

                  If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                  This article can guide you to beat negative thoughts:

                  How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                  3. Smile Often

                  Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                  Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                  Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                  The moment that you smile unconsciously, you then know that you are truly happy.

                  4. Organize Your Working Desk

                  A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                  When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                  Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                  Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

                  Advertising

                  5. Celebrate Your Friend’s Victories

                  I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                  Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                  What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                  6. Listen to Your Spouse/Partner

                  God put someone in your life for a reason. You might as well listen to him or her.

                  I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                  I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                  7. Give Yourself a Break from Technology

                  You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                  How do you do that? This is my formula:

                  First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                  If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                  If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

                  Advertising

                  If you score more than 35, you need to take action immediately.

                  Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                  8. Go Exercise

                  Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                  The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                  You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                  12 Benefits of Regular Exercise You Should Know

                  The Bottom Line

                  It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                  It is possible to live a happy and peaceful life. It only depends on you.

                  Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                  More Resources About Mindfulness

                  Featured photo credit: Lesly Juarez via unsplash.com

                  Reference

                  Read Next