November 4, 2013
Preserving Immune Function in Athletes With Nutritional Yeast
Athletes who overtrain may put excessive stress on their bodies and become more susceptible to respiratory infections, but the fiber found in nutritional and brewer’s yeast may prevent this immune decline in marathon runners. http://goo.gl/9p0AZa
Sleep Is Essential for Clearing Toxic By-Products from the Brain
The study of human sleep patterns dovetails with recent research in mice. Scientists used advanced imaging to determine that the brains of adult mice clear away beta-amyloid protein during sleep. This seems to offer a compelling biological answer to the age-old question, why do we sleep?
These researchers have found a network that drains toxic products from the brain during sleep and dubbed it the glymphatic system. This system appears to go into overdrive when mice fall asleep and is much less active when they are awake. Other neuroscientists suggest that this newfound glymphatic system may play an important role in the development of Alzheimer’s disease.
This fascinating research could trigger some anxiety in people who toss and turn night after night. To learn more about how to overcome insomnia without becoming dependent on sleeping pills, check our Guide to Getting a Good Night’s Sleep.
Use any greens you choose–and feel free to add more of them.
- 4 – 5 cups water
- 3 baby bok choy (about 9 ounces or 250g), trimmed and sliced
- 3 ounces mushrooms, sliced
- 3 – 6 ounces organic silken tofu (see substitutes below), cubed
- 1 small onion, halved and sliced
- 4 cloves garlic, minced
- 1 teaspoon Korean powdered pepper (or red pepper flakes to taste)
- freshly-ground black pepper, to taste
- 1 tablespoon mellow white miso (add more to taste)
- Bring water to a boil in a medium saucepan. Add all ingredients except miso, reduce heat, and cover. Cook until vegetables are tender, about 15 minutes.
- Remove a few tablespoons of the broth and place it in a small bowl; add the miso and stir until well combined. Remove the soup from the heat and stir in the miso. Serve.
Instead of tofu, try using 1/2 cup of shelled edamame, frozen green peas, or any cooked beans.
Korean hot pepper flakes are a little milder than regular red pepper flakes, so if you use the regular kind, add them carefully to taste.
Preparation time: 10 minute(s) | Cooking time: 15 minute(s)
Number of servings (yield): 2
Nutrition (per huge, 3-cup serving, using 3 oz. tofu): 88 calories, 15 calories from fat, 1.8g total fat, 0mg cholesterol, 443.8mg sodium, 601.1mg potassium, 12.4g carbohydrates, 2.9g fiber, 4.6g sugar, 8g protein. (If using 6 oz. tofu, add 23 calories and .8 gram of fat.)