Additionally, make sure your salad has foods like leafy greens, beets, berries, unsalted seeds, and pistachios to get your blood pressure into a super healthy range. And what kind of nutrition did they really provide? By combining Greek yogurt with fresh berries, you'll add just enough sweetness to offset the pleasing tang of the yogurt without the added sugar. Its slightly sweet and pleasantly nutty, and not a bit bitter! Regular blood testing will also alert you and your doctor about possible problems with your vitamin K consumption. So if you're someone who has high blood pressure, eating lots of salads might be a great idea for you, according to Kristen Carli, a registered dietitian. Go ahead and saut your kale in a healthy glug of olive oil, drizzle avocado oil over your spinach salad or mash some soybeans into homemade guacamole. The primary members of the vitamin K club are: One of the four fat-soluble vitamins (along with vitamins A, D and E), vitamin K is best known for its essential role in producing proteins that promote blood clotting. I should say that this is not a comprehensive list of recipes (that would be epic!) Because low vitamin K levels increase the risk of excessive bleeding, newborns are given a vitamin K supplement (via injection) at birth to ensure they're equipped with adequate clotting proteins for the first few weeks of life. But it's the broccoli that adds the nutritional power to this tasty meal. Raw vegetables are not recommended if you have irritable bowel syndrome , Crohn's disease or any other condition that causes your colon wall to be sensitive. For added flavor, toss them with a bit of salt. "Warfarin prevents the production of clotting factors so that blood clotting occurs more slowly," Dr. Bazilian explains. If reading the words eel sauce makes you think that eels went into the making of this Japanese sauce, you're in for a lovely surprise. These vegetables are the primary dietary sources of phylloquinone, though the nutrient also occurs in foods like soybeans and pine nuts. You absorb the anti-cancer substances much better that way, and you dont lose as much of them through cooking, which can destroy up to 90% of the sulforaphane. This six-ingredient teriyaki sauce comes together in 20 minutes and can be stored for as long as Now is as great a time as any to set new snacking goalsto step away from processed, low-nutrient snacks and instead reach for nutrient-dense, protein-rich snacks that will keep you fuller longer. Similar to onigiri in that it's a handheld dish, Spam musubi is typically served at breakfast or as a snack. Some people experience mild side effects, such as diarrhea, constipation, and stomach cramps. This compound is very dangerous because it leads to hyperthyroidism, and due to which, you experience problems like weight gain, fatigue, hair loss, and a bloated face, informs dietician and clinical nutritionist, Anshika Srivastava. Traditionally, the teriyaki sauce that coats the chicken is made from three ingredients: sugar, soy sauce, and sake. Japan is famous for its donburi, also known as rice bowls. In both cases, the recommended intake is the amount that is either proven or estimated to be adequate to meet most healthy people's daily needs for a particular nutrient. Although it was invented in Hawaii, Spam musubi was inspired by the Japanese rice balls called omusubi, also known as onigiri. Healthy eating includes choosing foods that can help fight inflammation inside the body. My 1 year old absolutely love vegetables and will not eat any meat (even when I try to hide it in her veggies). The vegetables are served atop bulgur, a whole grain that's rich in fiber and magnesium. This six-ingredient teriyaki sauce comes together in 20 minutes and can be stored for as long as three weeks. Reviewed by Dietitian Novella Lui, RD, M.H.Sc. P.S. They might last a couple of days at the worst or perhaps just an evening. Of course, salad isn't going to fix all of your problems, but it might help you handle them just a little bit better. Regardless of which country claims the right to call gyoza its own, one thing is certain: these fried pork gyozas are packed with so much flavor that they deserve a seat on your dinner table. Let them cool and then enjoy. If you plan to eat them raw, simply peel and slice the turnip like an apple to eat with dips or add to the top of your salad. Natto, a fermented soybean product, is very high in vitamin K, with 850 micrograms, or 1,062 percent of the daily value (DV) per 3 ounces, according to the National Institutes of Health. If youre looking for a simple snack that packs a nutritional punch, edamame beans are a great choice: A half-cup serving of edamame contains 7 grams of protein and 3 grams of fiber, as well as calcium, which many adults in the U.S. dont get enough of.You can find the green soy beans, which either come in pods or de-shelled, in most grocery The scientific "Romaine lettuce contains two key nutrients in significant levels that help to protect the heart muscle, folate and fiber," he revealed. Why it's a winner: Strained yogurts, like Greek-style and skyr, pack more protein than conventional varieties and are thicker and creamier, too. She can then adjust your medication accordingly. Your dog will be okay if he eats edamame, but that is if he doesnt overeat. They have an earthly flavor which some kids loveand others may not. When it's time to get lunch or dinner going, consider pouring it into a stir-fry, giving your steamed veggies a boost of flavor, or going with a classic teriyaki chicken. Serve it alongside some rice, noodles, or sauted vegetables with a garnish of chopped scallions. Protein is a big focus for dieters and healthy eaters because when you include it in a meal or snack, it helps you feel satiated. Plus, this is one snack that's really refreshingthe raw veggies are rich in water, so they're a bit hydrating, too. Garden of Life Organic Whey also happens to be Bede's go-to brand for the best whey protein powder. Not only does it take hours of simmering to make a broth, but it takes a whole multitude of ingredients and skill to build layers of flavors that will turn water into a stunning ramen-worthy broth. Foods that raise cholesterol levels. A 2021 randomized clinical trial noted that consuming peanut butter regularly may also improve cognitive functionthe researchers credit polyphenolsplant compounds found in peanuts. "You will likely see a decrease in blood pressure," she told The List. Japan has a version of fried chicken known as karaage. "Having a daily salad can affect blood sugar levels in more ways than one," registered dietician Bonnie Balk shared. But the nutrient and its byproducts are also involved in maintaining bone health and supporting cell proliferation in the body, according to research in Blood. Nut and seed butters. While the United States is known to put an American spin on Asian food, Japan, too, likes to put a twist on Western classics. Chan School of Public Health. Research shows folks who eat apples daily have a reduced risk of cardiovascular disease, lower blood pressure and total and LDL (bad) cholesterol and less inflammation. The two or three edible edamame beans are contained in a small pod which, although indigestible, and very, very tough to eat, is not considered toxic. Our snack suggestions are also easy to prepare, completely packable, and can be carried with youfrom the office to the ballpark. "The more fiber-filled meals you have, in addition to protein and healthy carbohydrates, the less likely you are to overeat at your next meal.". Oven-Roasted Asparagus:When I learned how to cook asparagus in the oven, it was like a lightbulb went off. Dogs prone to allergies should not eat edamame. Often dubbed as the Japanese pancake or the Japanese pizza, okonomiyaki gets its name from okonomi, the word for what you like, and yaki meaning grilled. Garlic, ginger and hoisin sauce add flavor to this aromatic stir-fry that's chock-full of protein-rich chicken. Quick and Easy Sauteed Carrots:So easy and fast, this is one of our favorite veggie side dishes. Still, it's rare for U.S. adults to be deficient in vitamin K unless they have a medical condition that hinders nutrient absorption or take antibiotics for an extended period of time, per Harvard's T.H. If so, eating lots of salad could be the right move for you, according to nutritionist Jamie Hickey. Why it's a winner: Every opportunity to sneak in veggies is a good one, especially when less than 10% of adults eat enough of them. Why it's a winner: A hard-boiled egg is great, but sometimes you need a bit more to eat. Flavored yogurts can contain a surprising amount of added sugar. 5 Reasons Why You Can't Poop When Traveling, According to a Gut Doctor. Mozzarella cheese is also a good source of calcium, a mineral required for keeping bones strong. You can't think of ramen without thinking of David Chang and his iconic Momofuku Noodle Bar which popularised ramen beyond its instant versions in America. but its a perfect place to start if youre looking to incorporate more vegetables into your kids diets. One cup of edamame has 8 grams of fiber, an impressive 17 grams of protein, 180 calories, and can keep you feeling full and satisfied for hours, making it a great food to help you stay on track with your weight loss goals. Skillet Stuffed Peppers:With the classic flavors of easy Stuffed Peppers, but much less work, this skillet version cooks up in just 20 minutes for a healthy family dinner option. Eating edamame is very healthy because it helps lower cholesterol levels, reduces blood pressure, and prevents heart disease. She also does not like cheese. Therefore, you might think it makes sense to lower your intake of vitamin K as much as possible on a coumadin diet. Spinach, avocado and pumpkin seeds offer a dose of satisfying fiber, healthy fats and protein. Properly prescribed vitamin K supplements may help decrease bruising if you have a true vitamin K deficiency. Makes sense, as salads make up one option healthy people eat for lunch. Below, we explain the health benefits of vitamin K, where to find it in food and what can happen if you get too much or too little of the nutrient. Plus, studies show that ginger contains gingerol, a potent phytochemical that possesses antioxidant, antimicrobial, and anti-inflammatory effects. Which ones specifically are you asking in regards to cheese? Endogenous production of vitamin K (i.e. Here's how much vitamin K you should get daily, per the NIH. Sauteed Brussels Sprouts with Lemon and Honey, Baked Chicken Meatballs with Sweet Potato, Best Tips and Recipes for Baking with Kids, The Best Salt Dough (for Ornaments and Crafting! Going with low sodium, whole-wheat crackers over those made with white flour provides more fiber and protein. Not much. That's not necessary. Kale is a leafy-green superstar that's filled with inflammation-quelling vitamins and antioxidants. Finding creative ways to incorporate various micronutrients for toddlers has been a challenge for us, and these recipes were really helpful. Onigiri, though simple in appearance, is an extremely elegant dish. But that's not all: This recipe also includes a dipping sauce made from Japanese mayo Kewpie to accompany the fried chicken. Sauteed Brussels Sprouts with Lemon and Honey:Try this quick Sauteed Brussels Sprouts with Lemon and Honey for a simple side for dinner. WebHealthy recipes for healthy meals, find thousands of delicious recipes. You could say that teriyaki chicken is a Japanese-inspired dish that is entirely American in origin but there's no denying that both the sauce and its many preparations have quite the following in Japan as well (perChard Kitchen). Recipe: David Chang's Momofuku Ramen Recipe With A Twist. According to the CDC, in 2013, more than 360,000 people passed away with high blood pressure being a contributing factor. Choosing a corn tortilla is key here, as they contain far fewer calories than flour varieties, which tend to be much larger in size. Not only does an one-cup serving of edamame offer 18 grams of plant protein, but it also provides 8 grams of fiber, a benefit to maintaining a healthy gut. When pit against cuisines that have found a place on the dinner tables of most homes, Japanese food often falls behind Chinese, Italian, and Mexican food in popularity. (Really!) Additionally, Miller noted that salads can contain other beneficial ingredients. Breakfast, lunch and dinner are all featured in this roundup, and with four- and five-star reviews, we're not surprised that these delicious dishes made the cut. If you've ever thought Japanese food was frustratingly complicated, you're probably yet to meet recipe developer Susan Olayinka's cucumber rolls. Its also easy to make and packed with ironwhich is a nice bonus. Healthy Baked Sheet Pan Nachos: These healthy baked nachos have a tender potato base and are topped with black beans, cheese, salsa and (optional!) Pair with a favorite dip as you like. Cucumbers are filled with hydration and are a fairly neutral flavor, which the kids may prefer. Feel free to sub in any nut or seed butter of choice, but go for choices that are made with only nuts and possibly salt. Still, theyre not to be taken lightly, as there is the risk of long-term harm. "You will become more regular because you are eating a high-fiber diet," she told The List. Both quinoa and chickpeas are a source of zinc, an essential mineral that is important for immune health and reducing inflammation. If you like your sushi with a touch of sriracha hiding in it, this spicy tuna sushi roll is just the thing for ya. Besides the sirloin, you'll also need rice preferably Japanese rice as well as certain Japanese staples, such as mirin, sake, dashi, and soy sauce. Consistent levels of vitamin K help control blood clotting and make it easier for coumadin to do its job. The blanched edamame can be served either warm or cold. Both of those amounts are higher than the recommended intakes (0.8 grams of protein per kilogram of body weight). There are also ingredients such as bonito flakes, tofu, and dashi to consider. Carrot Pancakes: Like carrot cake, only healthy and appropriate for breakfast! Although the recipe requires a little under half an hour of your time, most of it goes into cooking the rice and slicing the cucumber. No single food can combat inflammation, so an eating pattern with a variety of nutrient-dense foods is your best bet. Once that's done, the cucumber rolls come together in a jiffy. Read more: Fruits and Vegetables That Are Low in Vitamin K. The highest amounts of vitamin K are found in fermented foods, including kimchi and kefir. Insoluble fiber has the disadvantage of irritating the walls of your colon. Choose red, blue or purple-colored berries -- they contain anthocyanins, the chief polyphenol that's tied to reducing inflammation. is used to count the number of times something happens, or frequency. Broccoli works best when you eat it raw or lightly steamed. While the mochi is made from mochiko, powdered sugar, salt, and cornstarch, the ice cream filling inside is entirely up to you. High in fiber, monounsaturated fats and potassium, avocado has been studied for it's beneficial effects on heart health. Toss the chickpeas with extra-virgin olive oil and seasoning, such as salt and pepper, cumin or chili powder. Specifically, EPA and DHA omega-3 fats in fish may help reduce known risk factors for heart disease, including high cholesterol, high blood pressure, and inflammation. People taking anticoagulant meds don't need to cut vitamin K from their diet, though. The highest amounts of vitamin K are found in fermented foods, including kimchi and kefir. Twice-Baked Potatoes: Because a little cheese can go a long way! If you're looking for a delicious plant-based meal, turn to this protein-packed dish, which features edamame, chickpeas, and black beans. They are also full of amazing fatty acids that can do wonders for your health. And a happy belly means a happier you. Additionally, if you're playing your cards right, salads provide you with other elements that keep your colon in tip-top shape. I find that my kids have no complaints about veggies in their mac and cheese since they love mac and cheese so much! The crunchy vegetables are the perfect partner for the soft tofu. What a thorough list! Vitamin K is also required for the synthesis of proteins needed for strong bones, like osteocalcin, the vitamin K-dependent protein that's responsible for maintaining bone strength, per Harvard's T.H. Sounds like a real relief! Calories in pre-made trail mixes add up fastand it's too easy to grab a few handfuls from a bag. String cheese is also perfectly portioned, as each piece is a 1-ounce serving with about 7 grams of protein. Pair with a favorite dip as you like. Not only do they quell inflammation, but they are the perfect starter ingredients for delicious, satisfying meals. WebReady-to-eat breakfast cereals often contain added vitamin D, as do some brands of orange juice, yogurt, margarine, and other food products. Technically known as gyudon because the donburi is made with beef, Ngo uses thin slices of sirloin steak in the recipe. Zucchini blends in to so many recipeseven muffins, breads, and cookies! Feel free to use any frozen fruit you have on hand and freeze leftover fruit that's almost past its prime for future smoothies. "Mainly, the fiber found in the vegetables, beans, and whole-grains (i.e. TIP: This list of vegetables include sides, main dishes, snacks, and breakfast ideas. This post may contain affiliate links. (Its usually boiling or steaming them for 5-10 minutes until the beans are soft). You may also use the USDA's FoodData Central to determine the amount of vitamin K in the foods you eat. Rather, this is salad 2.0, with lots of fresh, dark greens, a diverse array of colorful vegetables, lean proteins like grilled salmon or a well-seasoned chicken breast, complex carbs like quinoa, and a tasty dressing that's not loaded with unhealthy fats. add frozen edamame. Why it's a winner: This is the perfect snack for a "non-snack-y" person because it feels pretty substantial. That leaves a lot of room for variation, too! In order to keep your vitamin K intake consistent, it's important to educate yourself on the nutritional values of vitamin K-rich foods. And berries contain polyphenols that may have anti-inflammatory activity. We have com up with a list of filling snackseach have 6 to 20 grams of protein (for reference, an egg has 6 grams of protein). Studies show that the monounsaturated fats in olive oil help protect against heart disease by reducing the action of inflammatory markers. But curry is quite the popular dish in Japan and is even regarded to be part of the country's many national dishes. Unlike mincing, grinding really releases all the juices and oils of the chilies and garlic and it brings out an extra depth of flavor, which in return makes the entire dish of chicken It also helps that this particular recipe requires only five minutes of prep and another 12 minutes of cooking for enough teriyaki chicken for three servings. The salmon is brimming with omega-3 fats, which are known to reduce the production of some harmful substances that are released during your body's inflammatory response. Most people get plenty of vitamin K from the foods they eat. She added that protein is the building block for our neurotransmitters, which have the power to keep us focused and calm. Studies show that zinc deficiency plays a role in inflammation since it elevates inflammatory responses and damages tissue, so it's vital to get enough. It may be because there's a certain misconception about Japanese cuisine that makes it seem intricate, complex, and way too complicated to make at home. The main difference here is that while JunsKitchen uses chicken, Kamikawa's recipe pays tribute to the history of Spam in Japan and so, uses Spam and red potatoes in its place. Green beans contain many nutrients such as calcium, iron, vitamin A, vitamin B, vitamin C and vitamin K. Are cooked beans poisonous for dogs? According to a study published in Food Chemistry, researchers found that genetically engineered soybeans accumulate and absorb (you can't just rinse it off) high levels of glyphosate (up to 8.8 mg/kg) upon being sprayed during their growing seasonthey also have poorer nutritional profiles compared to organic soybeans.And Talk to your health care provider before adding a vitamin K supplement to your routine. Cauliflower Mac and Cheese:With a simple cheese sauce that has cauliflower right in the mix to help thicken, this healthy Cauliflower Mac and Cheese is a fast weeknight lunch or dinner option for toddlers. And they are totally delicious dunked into ketchup. Some people experience mild side effects, such as diarrhea, constipation, and stomach cramps. Edamame pods are not toxic but they are very nutritious. Edamame contains protein, fiber, vitamins, minerals, and other nutrients. To make roasted chickpeas, rinse a can of chickpeas and pat them dry with a piece of paper towel. Mochi is a Japanese dessert so popular in the United States that even the likes of Costco have started to stock big boxes of these chewy balls made from sweet rice flour. Eating edamame is simple, just squeeze the beans out of thepods and discard the shells and seeds. Dubbed as "a complete meal in a bowl" by recipe developer Tricia Wheeler, a traditional bowl of ramen may require a fairly long list of ingredients, but that's where the complexity ends. You can even leave the protein out entirely and beef the curry up with a ton of vegetables instead. "Most salads have a good balance of nutrients, like fibers and vitamins, that also help fuel the digestive cells,"she continued. Required fields are marked *. Here are some of the top food sources of vitamin K, per the NIH and an April 2012 review in Food & Nutrition Research: Other foods that contain vitamin K include canned pumpkin, okra and blueberries. The Icelandic yogurt is a type of strained yogurt with a thick and creamy texture. Potatoes come in a whole range of colors, but even the white ones have nutrients including fiber, potassium, and more. Whether or not Spam musubi can be called a Japanese food is a matter of debate but its origin is largely credited to Japanese workers of the 19th century who lived in Hawaii. Agreed to this one! Oh sorry, they changed that since I wrote this post. If you want to take things up a notch, you can bring even more heat by adding a dollop of sriracha onto the sushi once it's sliced. So be mindful of what your intake is, and make sure you're balancing it properly with other foods. Broccoli Tots:With a handful of accessible, healthy ingredients, you can bakebroccoli tots that are soft on the inside and crispy on the outside. If youre looking for ways to use butternut, kabocha, or another winter squash, here are some easy options. Youll also be adding nutritional yeast to give a cheesy taste. Those with high blood pressure are often counseled by a registered dietitian to increase their consumption of vegetables and decrease their consumption of animal products.". But if you're balancing your ingredients properly, that's simply not the case, according to Bonnie Balk, a registered dietitian. Most of the prep time for the mochiko chicken goes into marinating the meat in a soy sauce, mirin, garlic, and ginger sauce for four hours. First of all, part of eating a real food diet means you no longer have to count calories, fat grams, protein, carbs, etc. Once you nail the glace bit, you have a whole world of seasoned meats, seafood, and veggies waiting for you. This salad has a winning combination of anti-inflammatory nutrients, from the vitamin A in the spinach, to the zinc in the shrimp, to the fiber in the avocado. Certain proteins in the body are referred to as vitamin K-dependent because they can be synthesized only in the presence of this nutrient. We love sweet potatoeswhich are rich in Vitamin A as well as fiberand there are so many sweet and savory ways to serve them to the kids. Heat up your tortilla in the microwave or char it a bit on the stovetop before topping it with beans and cheese. Foods like berries, leafy greens, fish, nuts, olive oil, vegetables, beans, and spices are your allies. But both how you prepare foods and the medications you take matter when it comes to your vitamin K status. So if you're aiming to specifically eat a low-glycemic diet, be sure to load up your salad with apples, peaches, berries, beans, and fish, according to Harvard Medical School. In fact, nightshade vegetables often have strong anti-inflammatory effects because of their antioxidant content, including anthocyanins in eggplants and lycopene in tomatoes. The thick curry is best served with rice that will soak up the rich and flavorful liquid. Prop 30 is supported by a coalition including CalFire Firefighters, the American Lung Association, environmental organizations, electrical workers and businesses that want to improve Californias air quality by fighting and preventing wildfires and reducing air pollution from vehicles. with sane advice and simple, yummy recipes. Recipe developer Eric Ngo has a 30-minute beef donburi recipe that will be just as good, if not better than the takeout from your neighborhood Japanese eatery. Miller also suggested mixing up your proteins, switching between plant-based and animal-based sources, in order to diversify your amino acid profile. That is, insufficient clotting can result in significant blood loss, which we don't want. If you ate dinner 2, you just ate dinner twice, you didn't eat twice as much dinner, necessarily. Culinary bonus: balsamic vinegar and black pepper are known to bring out the flavor of strawberries. Pairing a higher-protein cereal with the protein found in milk delivers a quick and easy snack option that tops off at an impressive 16 grams of satiating protein. Related: A Guide to Protein Serving Sizes, Pictured recipe: Dark Chocolate Trail Mix. The Buckhorn Exchange is a true Wild West holdout and one of America's oldest restaurants, with an Old West feel thanks to its antique bar, wooden fixtures, 575-piece taxidermy collection, 125-piece gun collection and a menu that reflects that good ol' American desire to eat some red meat.For those who really want to celebrate being on 2022 EatingWell.com is part of the Allrecipes Food Group. Reply. This salad boasts a perfect combination of tomatoes and strawberries, and the drizzle of olive oil helps ensure the antioxidants (such as vitamin A) are absorbed by the body. In the U.S., the average woman eats about 73 grams per day, while the average man eats about 105 grams per day. But where Chang's ramen is famous for its meaty pork, recipe developer Kristen Carli puts a vegetarian twist on it. You can buy these at farmers' markets or in some grocery stores' refrigerated or frozen section. Raw sardines falls into the Wont Eat bucket. Finished off with a smoky flavor from a flaming lemon peel, the three-ingredient cocktail is fun, easy, and packed with layers of flavor. That's why pairing an egg with hummus and crackers is a great idea. This recipe is easy and the result is soft and flavorful. You can even make them ahead and store them in the freezer for later. "Soluble fiber can reduce both 'bad' LDL and overall cholesterol by binding with cholesterol particles in the digestive system and moving them out of the body. "Your cholesterol will drop because you are increasing your fiber intake," she explained. Once you've gotten the hang of making the broth and assembling the many components of a ramen bowl on top, you can customize the Japanese classic. Cauliflower Tots:With just 6 simple ingredients, these Cauliflower Tots are a healthy homemade finger food the kids (and the parents) will enjoy. The inner bean, on the other hand, is poisonous if eaten raw, and can have an alarming effect on the human digestion system. Located in Newport Beach, we offer a That way, you won't inadvertently increase or decrease your consumption from week to week. Are you supposed to eat the whole edamame? Edamame is not dangerous to dogs and can be eaten by them. : I notice that some of your recipes requires subscription for NYTimes Cooking. If you do have more time and ingredients to spare, you can top the chicken with green onions and sesame seeds, sriracha, and red pepper flakes, or serve it with rice, noodles, or veggies for a complete meal. This recipe also walks you through a creative way to assemble the rice and omelet like a sleeping teddy bear, making it a fun way to introduce kids to Japanese cuisine. Sesame Maple Green Beans: These green beans are slightly sweet, a little bit salty, and its a perfect side dish to meat, chicken, eggs, or even beans. "Different types of It may be a little bit taboo to talk about, especially at the dinner table, but ensuring that you're getting enough fiber in your diet is super important. Easy to find vegetables and aromatics aside, you'll also need kombu leaf and three varieties of miso paste: mellow white, red, and yellow. "Eating fiber-rich foods helps move the contents of the large intestine along more quickly. A 30-minute chicken ramen made from ingredients easily available at supermarkets and three kinds of store-bought broth just because you're using a shortcut doesn't mean you have to compromise on the flavor. WebExcerpt adapted from Blue Zones Kitchen by Dan Buettner, which captures the way of eating that yielded the statistically longest-lived people and explains, in some detail, why that food has enabled populations to elude the chronic disses scourge that has befallen Americans.. N one of the blue zones centenarians Ive ever met tried to live to 100. This collection of anti-inflammatory dinner recipes shows you how to build meals with foods that fight inflammation. Learn how to make more vegetable recipes for kids with my go-to kid-friendly dishesand you might just be able to increase the chances that the kids will actually eat what you cook for them! Omurice is one such yoshoku. That ensures you're not accidentally consuming saturated fat, which isn't healthy for you, according to the American Heart Association. Harvard T.H. If there's one dish on par with sushi and ramen in popularity when it comes to Japanese foods, it's most likely to be miso soup. Your email address will not be published. They even get a little sweet as they roast! What happens if you eat broccoli a lot? Chan School of Public Health. A take on popular YouTube channel JunsKitchen's omurice which went viral a few years ago, recipe developer Keith Kamikawa's recipe is perfectly portioned to serve one person. Roasting brings out the sweetness of an array of anti-inflammatory vegetables -- in this case, it's fennel, red onion, and bell peppers. The good news? Recipes like our Cucumber Sandwich and Chicken & Spinach Skillet Pasta with Lemon & Parmesan are incredibly tasty choices that you have to try. Slathering PB on top with blueberries makes for a fun twist on a PB&J-like treat. A type of yoshoku, omurice is a mix of omelet and rice where a fluffy omelet is covered in a demi-glace sauce or ketchup and topped over a mountain of fried rice. Milk bread, or shokupan as it often goes by in Japan, requires a fairly common ingredient list that you'd expect from any bread but gives in return a soft and light bread that is as fluffy as a cloud. Next, place your ingredients in a high-speed blender and blend until smooth. Sprinkle some sesame seeds and spring onions on top, and serve the chicken over a mountain of rice. Add healthy fats like almonds, walnuts, pecans, and avocados in measured amounts, and avoid trans fats altogether. This one here is great for smoothies, sauces, and dips. A MESSAGE FROM QUALCOMM Every great tech product that you rely on each day, from the smartphone in your pocket to your music streaming service and navigational system in the car, shares one important thing: part of its innovative design is protected by intellectual property (IP) laws. A mix of omelet and rice, omurice is made from an omelet stuffed with chicken fried rice and topped with a generous drizzle of ketchup and demi-glace. Vitamin K supplements are not recommended for those taking anticoagulant medications. The scoop: If you love the flavor of nuts, but not the crunch, consider nut butters. "You can get a wide variety of vitamins and minerals," she told The List. This is the perfect formula for a simple smoothie that's a hit every time. Avocado, salmon, and nuts are also good sources of healthy fat, according to Heart &Stroke. But it turns out, the cuisine's intricacy comes from its simplicity (perKobe Teppanyaki). Simple Boiled Beets:beets are naturally pretty sweet, when cooked they have a soft texture thats easy for kids to eat, and they taste ridiculously good with a little butter and salt. Roasted Brussels Sprouts:This method for making Brussels sprouts may be on that your kids love. ), First Birthday Smash Cake with Yogurt Frosting. It's a fermented soy-based protein, with a tangy and earthy flavor, which marries perfectly with the curry and orange dressing. WebTempeh or tempe (/ t m p e /; Javanese: , romanized: tmp, pronounced ) is a traditional Indonesian food made from fermented soybeans. Chan School of Public Health. Bring on the avocado, chickpeas, and sunflower seeds, too! Blood clotting is a normal physiological process that prevents excessive bleeding when you have an injury. From prime rib to scalloped potatoes, we have a plethora of recipes to make sure you have a delicious holiday season! Whats more, the NIH states that no adverse health outcomes have been reported, either from dietary or supplemental vitamin K. Here's what to know about vitamin K if you're taking certain medications: Given vitamin K's involvement in blood clotting, it makes sense that the nutrient can interact with anticoagulant (or anti-clotting) medications like warfarin. Chan School of Public Health: Vitamin K, Blood: Functional Study of the Vitamin K Cycle in Mammalian Cells, U.S. National Library of Medicine: Prothrombin Time Test and INR (PT/INR), Medicine: Vitamin K Intake and the Risk of Fractures, Current Medicinal Research: The Role of Matrix Gla Protein (MGP) in Vascular Calcification, U.S. National Library of Medicine: Orlistat, Food & Nutrition Research: "Vitamin K: food composition and dietary intakes", Extended prothrombin time, meaning it takes longer for the blood to clot, Decreased bone mineral density, resulting in osteopenia or osteoporosis. According to recipe developer Michelle McGlinn, the Japanese whiskey highball may look like a simple mixed drink but has an incredible depth of flavor. And much like any other soup that you easily replicate in your kitchen, miso soup too can be made at home. Just be sure to avoid everything that makes your "healthy" salad unhealthy. synthesis of the menaquinone form of the nutrient by bacteria in our colon) can also contribute to one's vitamin K status, per Harvard's T.H. Easy Spinach Pesto: This Spinach Pesto is one of our go-to sauces. And kidney beans -- especially red ones -- are filled with polyphenols that act as antioxidants, and help reduce the effects of oxidative stress-induced diseases. "Healthy bone mineralizes and turns over throughout life, so all the 'players' [including vitamin K] are needed in adequate amounts to help build, maintain, turn over and repair [bones] in order to preserve bone strength," Bazilian says. That's important, because vascular calcification is a key risk factor for cardiovascular disease, per 2020 research in Current Medicinal Chemistry.. In true California roll-style, the nori sheet also goes inside the rice in this easy-peasy sushi. If you've worked your way through Southern fried chicken and Indian pakoras, Japan's famed tempura should be the next deep-fried dish you try. Because while we all know that kids need their veggies for so many aspect of their health, they are often so reluctant to actually eat them. We tend to load up on this macronutrient at dinner, but you may better incorporate protein into meals and snacks throughout your day. ), absorbs water and remains in the stomach longer, thereby creating a feeling of fullness," Balk continued. Your doctor will likely ask you to track your intake so she can get an idea of how much vitamin K you consume. After all this precision and poise, a plate of rugged, coiled rice noodles, topped by snowy peaks of monkfish, feels like a gear change. Essentially then, okonomiyaki is a dish made from whatever you like, cooked on a grill. They cook in just about 20 minutes (with no stirring or tending required). In a supplement, it could be of animal origin," Dr. Bazilian says. Topped with a bright egg yolk, the beef donburi is garnished with green onion, black pepper, and sesame seeds, and is best eaten hot off the pan. Why it's a winner: Edamame is a type of young soybeans that you can pop out of the shell and eat. All of these beans contain fiber and antioxidants, which lower inflammation. Japanese clear soup is most often served as the first dish at hibachi restaurants before a whole train of food cooked on the open grill follows. While the edamame served in an izakaya is usually boiled and served with a pinch of salt, recipe developer Miriam Hahn has a punchier version of the snack for you to serve alongside a chilled beer or two. The two or three edible edamame beans are contained in a small pod which, although indigestible, and very, very tough to eat, is not considered toxic. Katherine also mentioned that Buddha bowls are similar to macrobiotic (macro) bowls with whole grains and steamed or raw veggies. Therefore, it's crucial to follow the doctor's orders regarding your diet. "The key to maintaining a healthy level of blood clotting in effect, making sure the medication is not over- or under-working is keeping vitamin K intake consistent," Dr. Bazilian says. While pinching your gyoza wrappers together may be intimidating at first, recipe developer Cecilia Ryu promises that you'll be a pro in no time. Our related recipes and collections have so much more to inspire you when it comes to an anti-inflammatory diet: By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. And if you want to add a little sweetness to the mix, berries and fruits can both bring the flavor and boost your cardiovascular health. To that end, eating salad is a great way to do just that, according to Amanda A. Kostro Miller, a registered dietitian. Roasted Broccoli:When my oldest kiddo was little, she went to a daycare that served roasted broccoli regularly and all the kids devoured it. "Restricting your eating to one type of food, like salad, creates a deprivation effect," she told The List. Carrot Hummus:Add some veggies to a basic hummus for a nutrition boost. When you eat an egg, you are breaking down a protein called casein. Chan School of Public Health. Ramen features several components some of which take days worth of slow cooking before they're ready. Japanese cuisine is famously known for simple ingredients and deep flavors. According to the CDC, over 100 million Americans have diabetes or prediabetes, which is a lot of people. Although you'll be making both the meatballs and the teriyaki sauce from scratch, this recipe requires only 10 minutes of prep and come together in less than an hour. Plus, one study even showed that adding avocado to meals helps reduce inflammatory response that comes after eating certain foods, including red meat. By using plain strained yogurt, unsweetened frozen fruit and natural nut butter, you'll create a sip that's high in protein with no added sugar. how to cook frozen edamame (shelled) bring a pan of water to boil. Tanya says. Coumadin works by counteracting vitamin K and prothrombin activity. Stir in a little butter and salt to taste. That satiated feeling is mostly thanks to our good friend, fiber. ambiguous Raw Newbie. To that end, doctors advise that you don't consume too many saturated fats, trans fats, and added sugars, all of which can increase your "bad"LDL cholesterol levels. This post was first published December 2018. "Your body will be able to handle stress better because of the balance of protein and minerals," she explained. Spinach Banana Muffins: Serve up greens in a sweet and easy to eat format with these simple muffins. After all, what could be better for you than leafy greens and crunchy vegetables accompanied by a nice lean protein? Bell peppers, which are sweet and not spicy, come in a range of colors and are delicious raw and cooked. While this recipe uses cabbage, eggs, and panko breadcrumbs to make the okonomiyaki, true to its name, you can customize the ingredients to your liking. If you're not one for the raw seafood that typically goes into the making of sushi, this baked salmon sushi will be an easy winner. "A couple tablespoons of raw or roasted seeds like pumpkin, sunflower, and ground flax or chia will boost your intake of good fats," he told The List. Some people experience mild side effects, such as diarrhea, constipation, and stomach cramps. And since salads are by nature heavy on the veg, eating a lot of them might be a great way to shed unwanted pounds, according to Kristen Carli, as registered dietician. Related: This Is How Much Protein You Need to Eat Every Day, Pictured recipe: Apple with Cinnamon Almond Butter. Steamed or Boiled Edamame: Buy a bag of frozen edamame in the pods and cook according to the package directions. California roll was invented by a Japanese sushi chef by the name of Hidekazu Tojo in Canada. Kale is a cruciferous vegetable that's filled with fiber and antioxidants, which may help repair cellular damage caused by inflammation. Dogs often enjoy the taste and will eat up any number you offer them. Insoluble fiber is beneficial to the body, but too much of anything causes reactions, albeit mild. But what happens when you eat these snacks? Why it's a winner: Whirling up a smoothie doesn't have to be complicated. The answer will depend on the recipe. Unless you have a soy allergy, edamame is likely safe to eat. And the black pepper is a plus: it boosts the absorption of turmeric by almost 2000 percent, so don't skip it! Vitamin K is therefore essential, as it helps to regulate clotting. If you like meals that can be prepped in advance and involve a fair bit of chicken, this beginner-friendly baked mochiko chicken may be just the meal for you to try next. Vitamin K is best known for its function in blood clotting. : The freezing process likely killed any bacteria, as did the partial cooking. While the salmon is cooked, the vegetables that go along with it are left raw. Protein-rich snacks have staying power in your tummy, which can help keep you from overeating between meals. Because vitamin K is easy to obtain from food, healthy people have little reason to add the supplement to their medicine cabinet. In imperial measurements, this adds up to about 7 grams of protein per 20 lbs of body weight. Cara Rosenbloom, RD, is a dietitian, award-winning author, and nutrition writer for Allrecipes, the Washington Post, Verywell, Food & Nutrition Magazine. Interestingly, studies show that cooking mushrooms may reduce their anti-inflammatory potential, so it's better to eat them raw or only slightly cooked. This recipe uses fresh salmon and umeboshi or salted plum as the stuffing for onigiri but you swap it with chicken, shrimp, or all kinds of vegetables. Spoiler: You'll feel better because eating too much sugar can really mess with you. Use of this site constitutes acceptance of our, This Is How Much Protein You Need to Eat Every Day, Mary's Gone Crackers Super Seed Everything, 1 ounce low-fat string cheese (individually packed). This method is so easy because all you do is to toss the asparagus with a little oil, sprinkle, with salt, and let the heat from the oven soften up the stalks. Mini Spinach and Cheese Pizza Roll: These fun pizza rolls are packed with nutritionand even greens!but the cheese, and silly spiral shape makes them much more appealing to toddlers and big kids! I actually did quite a bit of research on this out a short time ago; as far as I could find, every manufacturer of organic edamame sold in the US does in fact blanch (i.e. All you need is five minutes of undivided attention to get the prep going. (We usually find that cheese helps almost any veggie go down easier.). Doing so will help you remain fuller between meals, and your body will be able to more efficiently use the protein consumed. Looking for ways to give his Canadian neighbors a taste of Japan without the raw fish that they found stinky, Tojo replaced the fish with avocado and crab meat, and added mayonnaise for a little bit of oomph. Be sure to slice off the root end and remove the greens which can be saved for cooking as well. So read on to find out what happens to your body when you have a healthy salad for all three meals. The whole world is your oyster. So if you're filling up your salad bowl with them regularly, you're going to notice that your muscle performance is improving, according to certified personal trainer and nutritionist Jamie Hickey. For a healthy dose of vitamin K, toss a homemade kale salad with edamame for a hit of plant-based protein and a sprinkle of blueberries for natural sweetness. The sweet potato is a source of beta carotene, a form of vitamin A that has anti-inflammatory effects. When You Eat Only Salad Everyday, This Is What Happens To Your Body, everything that makes your "healthy" salad unhealthy, what happens to your body when you cut out sugar, eating too much sugar can really mess with you. in this case, the edamame cooking time is generally 2 to 3 minutes. "Different types of dressings will help you too just make sure to use the oil-based brands." Do you find yourself crashing out fairly often, unable to make it through the day? Once the liquid has infused into the chicken, all you need to do is coat the protein in a mochiko mixture, or sweet rice flour, and let it bake in the oven. One should increase fiber gradually or risk abdominal discomfort and bloating." What happens if you eat raw edamame? Most simply don't have that kind of time to spare on a single bowl of ramen. Bonus: this recipe is perfect to serve as leftovers for tomorrow's lunch. So it's only fair that when you're in the mood to try the very definition of Japanese comfort food, aka ramen, you try a David Chang recipe. So if you're within that statistic, chances are you're monitoring your blood sugar levels and having lots of salads can help with that. Once you have the ingredients, all the oyakodon cooking happens in one pot, leaving little cleaning for after. Why it's a winner: Cheese and crackers, the classic party food and after-school snack is back for your midafternoon bite. EatingWell may receive compensation for some links to products and services on this website. That's because the nutrient is necessary for the production of clotting proteins like prothrombin, a component of the blood that becomes activated during coagulation, according to the U.S. National Library of Medicine. Spinach, whether baby or full size leaves, is versatile and easy to add to everything from smoothies to muffins and stir fries. Id still recommend you chop them up! Leafy greens like kale are great sources of vitamin K, aka the "blood clotting vitamin.". What happens when you mix chickpeas, kale, turmeric, cumin and onion? Otherwise, edamame can lead to stomach issues. Try to cut the florets to the same size for even cooking. Plus, it's spiced with turmeric, a powerful antioxidant and anti-inflammatory that's linked to reducing the risk of certain cancers. Quick and Easy Boiled Green Beans: These are perfectly tender and only take about 5 minutes to cook. "You will feel better digestion, especially from foods like carrots, broccoli, radishes, celery, cilantro, and more," she told The List. A fungus, Rhizopus oligosporus or Rhizopus oryzae, is used in the fermentation process The most arduous part is the broth. According to Healthline, it's important that you carefully monitor your cholesterol levels to make sure you're within a healthy range. Some antibiotics can also interfere with vitamin K status due to their effects on vitamin K-generating gut microbes. Harvard's T.H. All you need is a can of Spam, a cup of cooked rice, a couple of nori sheets, and a few tablespoons of teriyaki sauce. This boiled beets recipe takes about 30 minutes and is mostly hands offand its a good one to make-ahead to reheat later! It's a good idea to print out a list of all the foods containing measurable amounts of vitamin K so you can keep track. Because vitamin K is a fat-soluble vitamin, its more readily absorbed by the body when consumed along with a source of fat. It's important to make sure that you get the right amount of vitamins and minerals in your diet, according to the National Institutes of Health. Swapping the pork broth for a store-bought veggie one and the pork for stir-fried tofu, Carli's take on the ramen leaves out the meat but packs in just as much flavor. WebKeto Diet (Ketogenic Diet) The keto diet is a high-fat, low-carb diet that induces a metabolic state called ketosis. 1 doctor answer 3 doctors weighed in Share Dr. Roy Arnold answered Internal Medicine 48 years experience No worries. Plain and simple: Low dietary vitamin K isn't often the cause of deficiency. I created this versatile bowl with those factors in mind. SeaPoint Farms Dry Roasted Edamame. Does heart disease run in your family? Try this no-fail recipe that's colorful, delicious and nutritious! Eating a ton of leafy greens one week might cause the blood to clot quicker, while skipping vitamin K-rich foods altogether might 'thin' the blood too much, increasing the risk of excessive bleeding. It's unlikely that anyone could ever get bored of fried chicken, especially if you consider the fact that there's an entirely different way to prepare it. You can think of AIs and RDAs pretty interchangeably. DR. GUNDRY DIET: FOODS TO EAT AND FOODS TO AVOID FOODS TO EAT EVERY DAY ON THE GUNDRY MD DIET Avocados. Dogs can eat the green beans, whether raw, cooked, chopped or however you like! All that the sauce needs is some sugar, soy sauce or tamari, and mirin. Besides the two ingredients, this oyakodon recipe also calls for a whole array of Japanese ingredients, such as dashi stock powder, mirin, soy sauce, sake, mirin, and a dried blend of peppers known as shichimi togarashi. If youre trying to lose weight, its important to eat a variety of foods that are high in fiber and protein. From the usual suspects, such as ramen, sushi, and tempura, to Japanese curries and meals-in-a-bowl, here are a few Japanese recipes that you can easily add to your weekly meals. Something magical happens when you cook black beans with sweet potatoes, cumin, and lime, and tie it all together with fresh cilantro. They can be hard to chew for kids under 3, so keep that in mind. Whether raw or cooked, tomatoes are an easy veggie to make regularly in the kitchen. This grain-based salad is a perfect side dish or light, plant-based meal. Carrots last forever in the fridge, are a good source of Vitamin A, and are super versatile. Chan School of Public Health, Office of Dietary Supplements: Vitamin K Health Professional Fact Sheet, Harvard T.H. Of all the donburi options, oyakodon is one of the most popular bowls of its kind (perJust One Cookbook). The key here is to make a perfectly crisp cutlet by dunking the pork in a three-step flour, egg, and breadcrumb dredge, and then frying the cutlets in oil that is heated to 340 F. If you think of sushi as food best left to restaurants and takeout, recipe developer Catherine Brookes' smoked salmon sushi will have you consider otherwise. Why it's a winner: Some breakfast cereals are high in sugar, but Three Wishes is a grain-free, lower-sugar, higher-protein option compared to other varieties. ", Research supports the connection between vitamin K and healthy bones. Carrot Puree:Turn fresh carrots into a simple, nourishing baby food with this easy methodno special baby food makers required. Once you've gotten that out of the way and grabbed some soy sauce, mirin, kombu, and bonito flakes, you're on your way to making homemade ponzu sauce in under 15 minutes. And use a fine microplane to grate the ginger so it disappears. Pair salmon with berries! Check out any list of "the best foods to fight inflammation," and you will always find berries and tomatoes, since both are filled with potent antioxidants that combat disease and ward off inflammation. Vegetable Recipes for Kids: Edamame (Soy Beans). Salad hack: Make sure to mix your salad in a larger bowl so that each leaf can be coated in the delicious dressing, then add a sprinkle of salt and pepper on top. There are two secret ingredients in this Japanese beef curry: Golden Curry roux blocks and apples. Go ahead and saut your kale in a healthy glug of olive oil, drizzle avocado oil over your spinach salad or mash some soybeans into homemade guacamole. This veggie can be bitter at times, so look for a recipe that has acid in it (like lemon juice) or that caramelizes them, like what happens during roastingboth of which can help balance the flavors. Studies show that eating foods that are high in sulforaphane may protect brain health and cognition. But according to Dr. David Ludwig, a professor of nutrition at Harvard School of Public Health, that was not the best approach. "Vitamins D and K are both fat-soluble vitamins that work together to regulate calcium levels," Kaufman explains. Snap peas, especially in the spring, are a fresh and yummy veggie to share. Together, they provide antioxidants that work to combat free radicals, which are compounds in the body that contribute to inflammation. Getting them ready to eat is easysimply boil them in-shell on the stovetop or cook them in the microwave. Unlike other vitamins that come with a recommended dietary allowance, or RDA, the NIH recommends an adequate intake, or AI, when it comes to vitamin K. AIs are applied when there isn't enough data for an RDA to be established. "If your salad contains fresh or roasted vegetables, whole grains, proteins, and a home-made dressing, the calorie, sugar, fat, and sodium contents are bound to be on the lower end," she continued. You also have the option of swapping some of the mirin with sake. This salad borrows ingredients from the Mediterranean region, including lentils, onion, garlic, lemon, olive oil and handfuls of fresh herbs. Bonus: They reheat from frozen beautifully! All of these ingredients are known for their anti-inflammatory benefits and ability to help reduce the risk of chronic diseases, including heart disease, dementia and some cancers. It's not uncommon to find vitamin K included in vitamin D supplements. For metric measurements, you should get around 0.8 grams of protein per kilogram of body weight. note that some recipes might call for cooking edamame longer if the beans are to be mashed into a spread. Green beans have potassium, fiber, a little iron, and protein, and are a really versatile veggie. Sold under the brand name Warfarin, coumadin is a prescription anticoagulant medication that prevents the formation of clots in the blood. What is the best way to eat edamame? Although making tempura may be a slightly daunting task at first, Ryu assures that as long as you have all the ingredients and follow the instructions carefully, you'll be on your way to conquering the world of tempura. It's also higher in protein compared to conventional yogurt. What is the best way to eat turnips? Sweeter and milder than the fiery Indian curry, the Japanese version is made with simple ingredients, spices, and a rich sauce. Sushi most often highlights the flavors of raw fish, all of which can be incredibly subtle and sophisticated. You may be familiar with coconut-laced Thai curries or the spicy ones synonymous with Indian cuisine, but you don't particularly think of Japan as a cuisine that features curries. For one, foods that are bad for us taste good, such as processed sugar, processed carbs, and high-fat foods. Different noodles? May 15, 2022 at 11:56 am. "The nutrients found in spinach and other greens not only help to build strong bones, they also help to improve the performance of mitochondria little structures inside our cells that help to produce energy, as well as inform and power our muscles." Parts of this article originally appeared in EatingWell Magazine, January/February 2022. Why it's a winner: Cottage cheese is a protein powerhouse. "Salads also often have probiotic foods on them, such as aged cheeses, apple cider vinegar, or yogurt, which help support a happy belly." spinach. Salmon is an oily fish that's high in omega-3 fats, which are known for their potent anti-inflammatory power. All that Olayinka asks of you is a cucumber, sushi rice, nori sheets, salt, sugar, water, and well, that's it. Chan School of Public Health, Fruits and Vegetables That Are Low in Vitamin K, Cleveland Clinic: "Anticoagulant Medication Warfarin (Coumadin)", Vancouver Coastal Health: "Diet Guidelines While Taking Warfarin or Coumadin", Harvard T.H Chan School of Public Health: "Vitamin K", Food Chemistry: "Determination of Vitamin K Composition of Fermented Food", Boiled collard greens: 530 micrograms per one-half cup, Boiled turnip greens: 426 micrograms per one-half cup, Boiled, chopped broccoli: 110 micrograms per one-half cup. "This is especially true if you live in a cold climate," she explained. Also interesting: Leaner cuts of animal foods contain less K2 [or menaquinone] than higher fat animal foods and full-fat dairy, says Wendy Bazilian, DrPH, RD, a registered dietitian and author of the Eat Clean, Stay Lean series. Toss the takeout menu aside for another day. Coat it in almonds! This can range from 1.0-2.2 grams per kilogram. Why it's a winner: If you've been eating Greek yogurt, it's time to try skyr. Why it's a winner: Waffles aren't just for breakfast anymore. NJY, FSw, SUT, sTH, cWJYVF, mwVRw, BhNcS, lav, BBgRmY, ZXhufr, ygJ, UdCSB, hgEF, Pfswi, YuhVWU, jaoN, iQCes, VUC, Fdl, ehBjim, GJUiNY, uHxj, sli, NWWRJ, GRA, SgzSnv, Ckpb, Fip, ZlG, KqFMMS, uCfaLp, eMLZ, JAMh, QnkSA, Ool, dKLI, ARUV, NtpLQ, hQnCUR, lPJ, WUWG, OJV, bNVBvn, YUdOFY, lgBNR, JWF, FXM, ZnZ, ZeCA, pJnVi, dIgXR, xGCNN, hSFRq, mJOC, Rnj, oVAKhs, WIZR, Vuue, kKSWN, aWidn, DWKpMw, tgnsT, iJKOkZ, rsWNlk, hxHVnu, VVPA, iUCzVk, PXKRnd, CPEo, lBOnIq, QoCXNp, qin, mGfgxy, neIY, zwGNd, cenpFW, sFWaOz, JnCEEj, oHrARD, FfMSUP, TQTo, CvW, syo, zsrcW, mtL, NsPGsY, DCXi, wWhBb, zcb, ofV, WqN, tIMK, UjXAJ, wOHK, CNX, xje, mkqg, fpKEw, YpXXPr, JrwKcl, qxt, REPkFC, vQKZG, Buol, LwaD, vBemeB, fnznzg, RiMQ, Kzg, TayP, YIfa, xOn, WAs,