AN APPLE A DAY - THE JOY OF BOK CHOY

DAY 109 OF 365 DAYS TO A HEALTHIER LIFESTYLE

THE JOY OF BOK CHOY

(Written by Sheila Gail Landgraf)

Did you know that bok choy, or what is sometimes called “Chinese Cabbage,” is the second most nutritious vegetable on earth? 

Well!  That is great news!  I’ll just confess right here; I’ve never even tasted it.  I’ve never once used it in cooking…..and I absolutely don’t understand a thing about it! 

Where have I been?   Have I had my head buried in the sand?  I honestly thought I knew a little bit about good nutrition, and now I’m finding out that the two most nutritious vegetables in the land have never graced my table!  

Last week I solved the watercress disaster by using my new recipe to everyone’s delight.  I will be incorporating watercress into my sandwiches and salads too.  No problem, the stuff tastes great!  But; bok choy?  Now that is a different story.  What on earth will I do with that stuff? 

My guess was that I should start by learning all that it can do to help me; health wise.  So I began to research bok choy.  I found out it is a member of the cabbage family.  It contains 21 nutrients!  Those nutrients include omega-3 and the antioxidant mineral called zinc.  (I’m already impressed!) 

Cancer has been the culprit for most of my loved ones; so you know I’m all about cancer preventative measures.  It turns out that recent studies identified over 70 antioxidant phenolic substances in bok choy.  They include hydroxycinnamic acids, which have been referred to as “chain-breaking” antioxidants because they have a method of scavenging free radicals.  This information has sparked many large-scale human studies about dietary antioxidants and cancer prevention. 

Bok Choy is loaded with beta-carotene and it is ranked the 11^th richest food for vitamin A.  It is also an excellent source for vitamin C and manganese.  The diverse array of antioxidants found in the flavonoids of bok choy brings unique benefits. 

These flavonoids; quercetin, kaempferol and isorhamnetin and other phenolic acids (including significant amounts of hydroxycinnamic acids) are all helpful and work together to prevent unwanted oxygen damage to cells.  The particular combinations of the antioxidants in bok choy are very valuable in terms of antioxidant support.  This whole, natural food can provide you with benefits that antioxidant supplements cannot provide. 

Bok Choy has been found to help in lowering your risk for chronic inflammation.  About 70 milligrams of alpha-linolenic acid are found in one cup of cooked bok choy.  It is one of the top 15 Vitamin K foods.  Vitamin K protects your bone health and gives your blood good clotting abilities.  It regulates your inflammatory responses, especially in relation to the cardiovascular system. 

Due to recent discoveries from the research I’ve been doing; I would recommend you alternate eating one cup of watercress a day and one cup of bok choy a day.  This could only lead you down a path to great health!

For the previously ignorant (like me) here is how you can recognize bok choy in the grocery store:  it looks like non-headed cabbage with distinct individual leaves that cluster together in a way that is similar to celery stalks.  It may be called “white cabbage” or “Chinese cabbage.”  It may or may not have white stems, sometimes they are yellow or purple stems, as there are many types of bok choy.  Just look for smooth, glossy, spoon-shaped leaf blades that cluster together without forming an actual head.  You will probably sometimes also see baby bok choy for sale.  This has a more tender texture and milder flavor. 

Bok Choy can be spelled a million different ways too, so don’t let the rearranging of the spelling throw you off at the market.  Sometimes “choy” is “choi,” and sometimes “bok” is spelled “pak” or “pok.”  Go figure – don’t ask me why; I can’t know EVERYTHING!  It is hard enough just realizing that I didn’t know what bok choy was!  You will probably find it grouped with the Asian vegetables.  Look for firm bright green leaves and moist hardy stems.  It should not be wilted, and do not buy it if the color is brown or yellow.  Green means fresh!  Also, skip the purchase if there are holes in the leaves.  Not a good thing!

Bok Choy can be stored in an air-free plastic storage bag and kept in your refrigerator for about a week.  If you let it get warm before eating; much of the vitamins and nutrients will be lost.  Keep it cold until you are ready to eat or cook.

So how do you make it taste delicious?  Here is one of my NEW favorite recipes.  I think you will like it.  It got top ratings at our house.  Most people want to sauté bok choy, and that is fine; but I prefer to roast it.  Just fill a small shallow bowl with extra virgin olive oil, a little sea salt and a little fresh ground pepper.  Add about one tablespoon of ginger and stir well.   Preheat your oven to 450 degrees.  Dredge the bok choy (cut lengthwise) through the oil mixture and roast cut side down on a baking sheet for 10 minutes, then turn for 5 minutes more roasting. If you want to get a bit more creative, add a little honey or soy sauce, or both to the oil mix.  You can cut mushrooms and onions to roast with this too.  Any of these make the bok choy very tasty.  It is surprisingly delicious!  I especially enjoy this recipe with fish cooked in olive oil and lemon juice.  They are both healthy and the mix makes a great combination of flavors.

So go and cook this green leafy vegetable; and share it with someone you love.  Proverbs 15:17 says; it is better to eat a dish of vegetables where love is than a fattened ox served with hatred.  I think we can all agree on this logic!  Peace, love and bok choy.....perfect combination for a healthy lifestyle. 

COME AS A CHILD LESSON 130 – THE MEANING OF A SPECIAL NEW SONG

WHAT IT MEANS TO CROSS THE RED SEA

(Written by Sheila Gail Landgraf)

God had told Abraham his people would be oppressed in Egypt 400 years. (Genesis 15:13-15) And he said unto Abram, “Know of a surety that thy seed shall be a stranger in a land that is not theirs, and shall serve them; and they shall afflict them four hundred years; and also that nation, whom they shall serve, will I judge: and afterward shall they come out with great substance.  And thou shalt go to thy fathers in peace; thou shalt be buried in a good old age.”

It all happened just as God had said it would.  It was exactly 400 years to the day when they began to cross the Red Sea and walk through walls of water to the other shore.  A new song is recorded in Exodus Chapter 15 that speaks of their deliverance from Egypt.  This is not the Song of Moses; but it is often called the Song of The Sea.  Moses must have been quite a song writer; much like David perhaps, because we know of at least three songs that he is given credit for writing.  This song is a triumphant description of the power of God as the defender of Israel.  Verses 1-21 sing about the things of the sea.  It speaks in this first half about what God has done.  The second half of the song is prophetic in nature and it speaks of the things that God will do in the future.

It is always the same; every ending is a new beginning!  The redemption from slavery ended their bondage.  The free life that now belonged to them began a whole new adventure for the people of God.  What better start to a whole new way of life than a victory song sung in joy and celebrated in dance?

These moments are the moments I love about how our Heavenly Father lives!  He celebrates all of the markers and places in life that are significant.  I think we all could do with much more celebration of the good things that have happened and much less grumbling of the things that we think have gone wrong.  Why dwell on what we consider impossible when we serve a mighty God who can do the impossible? 

The people’s hope turned to sheer joy as they paused on the other side and realized the miracle they had just lived through.  Both the men and the women were given parts of this song and they all sang in harmony.  Miriam was 90 years old, but she was singing and dancing with the timbrel – leading the music for all the other women.  Moses and Aaron were not “spring chickens” either!  They were leading the men in making a joyful noise unto God who had led them to cross over the sea.  They had all “passed over” the sea!   Again, death had been defeated and new life had been given!

I wonder how many of them thought of the miracle as it was happening?  I wonder how many picked up a seashell from the bed of the ocean and put it in their pocket to remind them of this day?  Long after the day of joy and celebration they all would be telling the story of this day to the next generation!  What an amazing time it was!  They would forever speak of God’s miracles to their children and grandchildren.  They would always remember and proclaim the prototype they were shown of the final redemption of men’s souls!   Now all of the many, many years have passed and we still hear the story fresh, as if it happened yesterday.  That within itself is a major miracle of God.  

In the days ahead; when the tribulations come; those who overcome the world will also experience a similar deliverance (Revelation 15: 1-4.)  I saw in heaven another great and marvelous sign:  seven angels with the seven last plagues – last, because with them God’s wrath is completed.  And I saw what looked like a sea of glass glowing with fire and, standing beside the sea, those who had been victorious over the beast and its image and over the number of its name.  They held harps given them by God and sang the song of God’s servant Moses and the Lamb:  “Great and marvelous are your deeds, Lord God Almighty.  Just and true are your ways, King of the nations, Who will not fear you, Lord, and bring glory to your name?  For you alone are holy.  All nations will come and worship before you, for your righteous acts have been revealed.” 

My friends, we too have a sea to cross!  Let us cross it singing the praises of God.

Our future and hope is based upon these actions of God from the past.  We can be assured of the things God WILL DO based upon the things that we already know HE HAS DONE.  

So get ready!  We will cross the sea!

God’s faithfulness never changes.  

He is the same, yesterday, today and forever.

  

 

OH THE PLACES WE SHOULD GO - MCWANE SCIENCE CENTER

DISCOVERING THE JOYS OF MCWANE CENTER
BIRMINGHAM, ALABAMA
(Writing and photography by Sheila Gail Landgraf)

Have you taken a child to McWane Center recently?  If not; you are missing out on one of the finer things in life!  

This children’s museum was designed to inspire a life-long love for learning.  There is so MUCH for a child to do, learn and explore here.  I would highly recommend that every parent consider this a MUST-DO summer outing.  We took our grandson last summer.  He loved everything about it. 

This awesome place of science and wonder has been open in The Magic City of Birmingham, Alabama since 1998.  It is a magical place where you can see, hear and touch all of the wonders of science.  Adults will enjoy the exhibits just as much as kids!  I caught myself feeling like a child again.   

The focus is on science, technology, engineering and mathematics; but you will just think you are exploring and having fun.  No lectures!  Everything you learn will be through the experience of “doing.”  You can try everything out by trial and error and come up with all of your own answers.  You will be engaged and inspired.  You can create along with everyone else.  One of the best parts of this fun hands-on learning; absolutely NO HOMEWORK!

So how did this special place come about?  Back in 1998 Birmingham’s Discovery Place and The Red Mountain Museum merged to create a new stimulating and interactive science museum.   The merger has been very successful in every way.  The McWane Science Center came to be a state-of-the-art museum housed in the historic and refurbished old Loveman’s Department Store Building. 

How many of you old-timers like me remember going to Loveman’s in Downtown Birmingham as a young child with your parents?  I remember being in such a first-grader’s awe of its magnificent splendor!  To visit the candy department there was to die and go to heaven; only better.  To ride the elevators and to take lunch with your Mother on the Mezzanine level cafe was a very special treat.  We always dressed up in our best clothes just to go shopping there.  It held an atmosphere of luxury and finery, and I still remember my little red wool coat that my Mother bought me at Loveman’s.  I was the envy of every first-grade girl in my little town.    

Those childhood memories of Loveman’s Department Store were good; but they are nothing at all compared to the new memories you will make with your own child or grandchild at the McWane Center.  The magic lives on, and it just gets better!   

McWane Center became a brilliant focal point for Birmingham's redevelopment.  Looking back from where we stand now; the McWane Science Center could truly be called the “cornerstone of Birmingham, Alabama’s downtown revitalization.”  Once it was completed many other doors were opened for the growth and revitalization of this historic area of The Magic City.  What better way than to start with something to inspire the children of this city toward a brighter and more beautiful future by teaching them the science they will need to know to make their mark on the world?  It all begins with learning the basics of science; and teaching children the wonders of science, even beyond the basics, and all of this is where the McWane Science Center excels.

ESSENTIAL DETAILS:

The McWane Science Center is located at 200 19^th Street North, Birmingham, Alabama  35203.  The phone number for the center is:  205-714-8300.  Admission prices for the Adventure Hall and the IMAX may be obtained separate or combined.  Adventure Hall tickets are $13 for Adults, $12 for Seniors and $9 for Children aged 2 – 12.  IMAX only tickets are $9 for Adults, $8 for Seniors, and $8 for Children aged 2 – 12.  Combined tickets for both experiences cost $18 for Adults, $16 for Seniors and $14 for Children aged 2 – 12.  Special membership packages are available in several different combinations, according to your specific needs.  If you are going to come more than once in the year; the membership would probably be to your advantage, especially if you are a grandparent or a large family.  

The doors of the center are open on Monday through Friday from 9 a.m. till 6 p.m., and on Saturdays from 10 a.m. till 6 p.m., and on Sundays from 12 noon till 6 p.m.  They are only closed on major holidays.  Covered parking is available on 2^nd Avenue North.  Parking will cost you $5 when you exit.  There is also metered parking available on the street.  Street parking is free on the weekends. 

SPECIAL EXHIBITS: Some of the exhibits are traveling exhibits or temporarily designed educational exhibits laid out for special subjects, occasions and reasons.  For instance; the day we took our grandson there was an old classic toy exhibit that was truly wonderful.  It was unbelievable to me how many classic old toys and games could be gathered together in one place with their history and details recorded and with interactive stations.  You could look back on all of your old favorite toys and games.  You could explain to your children and grandchildren how they were used and why you loved them so much.  Just check the website or call ahead to see if any extra traveling exhibits are in town on the day you decide to go.  If so; icing on the cake!  If not; I promise you will have PLENTY of fun things to do anyway.

HANDS-0N EXHIBITS

LEVEL 1 - SCIENCE QUEST EXHIBITS:  
What a great way to learn all about science!  In this section you can experience the effects of the anti-gravity mirror.  Here you will see some pretty cool stuff pertaining to the symmetry in mirror reflections.  

You can progress to the basket ball goals next and learn the mysteries of the “swish.”  Did you know there is a science behind shooting hoops?  

Have you ever laid on a bed of nails?  You can do it here without even noticing – is that odd or what? 

 Be sure to check out the Caternary Arch exhibit.  Pretty amazing. 

When you come to the Chaotic Pendulum, I’ll give you a hint.  DO NOT DEPEND ON YOUR OWN INTUITIONS!  They simply will not work.  You will see the Combination Safes that can only be opened by certain sequences of numbers.  Can you guess which ones?  

You can also enjoy the Giant Lever, the Height Checker and the Light and Lazar Exhibit in this venue.  You can play MindBall.  You might learn a lot about how electrical signals of the brain work; especially while you are sleeping.  Did you know your brain never stops working?  It is busy even while you sleep.  

LEVEL 1 - JUST MICE SIZED 
Designed for pre-schoolers from one to five.  Can't wait to take my little granddaughter to this.  She has already been with her other grandparents; so I will let her forget it for a few months and then take her back.  It is one of those experiences that a child can enjoy over and over again! Everything here is larger than life.   Little ones can climb in the Mouse House or splash around at a water table.  There is a place for costume play or sitting to read a book.  Everything is displayed at eye-level for smaller children.  

LEVEL 1 - BUBBLE ROOM  
The Science of Suds!  You can make all kinds of bubbles, even odd shaped ones, like squares!

LEVEL 1 - RUSHTON THEATRE
This room is full of lightning and fire!  You will learn about physical science and life science. It is a huge theatre that explores such things.  You will be amazed.  There is a telsa coil and a Van De Graaff generator on display here.  

LEVEL 2 - ITTY BITTY MAGIC CITY  
An exhibit designed for kindergarten and younger aged children. This is the newest feature of McWane Center and it has been very popular.  The exhibits are adorable and very interactive on a toddler's level.  Another one I want to experience with my younger granddaughter one day.  Here your child can experience physical play, exploratory play, constructive play and imaginary play.  On main street you will get the look and feel of an imaginary town.  Toddlers can explore and play at the "Tot Spot."  There is an awesome water play area with your toddler will begin to learn the basics of H2O.  There is a climb station where toddlers can engage in their favorite activity - climbing to their heart's content.  Everything is safe, carefully thought out and imaginative.   

LEVEL 2 - EXPLORE!  MUSEUM'S COLLECTION CENTER 

On the day we were there our grandson announced that he was going to be a butterfly catcher when he grew up!   A lofty goal for any child to aspire too.  

This section is all about geology, paleontology, anthropology,and zoology.  Is your child a collector of rocks, bugs, butterflies or shells?  They will be in heaven here.  The collections are extensive and amazing and artfully displayed.  Learn about the scientific methods and develop your microscope skills here.  You can actually touch and see fossils, skeletons and rare minerals.

LEVEL 2 - ALABAMA DINOSAURS:

Were you aware of the fact that Alabama is the best place east of the Mississippi to find the remains of dinosaurs?  It is true!  Lots of them are here at McWane for you to see and touch.  Find out their names and where they lived and what they did in Alabama so many years ago.

LEVEL 2 - SCIENCE ON A SPHERE (SOS):
NOAA's exhibit of planetary data.  The use of projectors and computers here make for amazing discoveries.  It allows you to explore a giant animated globe of the earth and see the earth science that goes on all the time when we are not noticing it taking place.   You will experience a few atmospheric storms and some climate changes.  You will learn how ocean temperatures effect our environment.  You will learn a lot about Earth Science, Space Science and Environmental Science; but it will all simply just be a fun exploration.  

LEVEL 2 - SEA MONSTERS:
See what creatures swam in Alabama's waters 80 million years ago!  Come face to face with a 15 foot sea turtle and a 17 foot fish!  Peer into the jaws of the Mosasaur, the most dangerous sea monster of its time.  This exhibit is loaded with facts about life science and earth science and it is great fun to explore them up close and personal.

LEVEL 2 - NATURE SCOPE:   

At Nature Scope you can explore the great outdoors while you are actually inside a building.  Cool; huh?  Nothing seems to be impossible here at McWane Center.  They have brought the wonderful world of outdoor nature inside the center for you to enjoy.  You won't have to worry about the weather!  Go to the Audubon Cabin and find out about birds.  Find out which birds live in Alabama.  You can watch for them later when you are on a hiking trip or simply playing in your back yard.  Your child will be delighted to know which birds are which.   Watch a nature show or see a demonstration of the way nature works.   Explore Wildlife Alabama programs on a virtual tour with Alabama's own  Doug Philips.  Learn what noises different animals make and record yourself imitating their sounds!  So funny!  Go into the decompression chamber and find out how insets affect our ecosystem.  Meet every type of bug you ever wanted to see.  Some of them are pretty scary though.  Watch out for that tarantula!  

LEVEL 2 - HIGH CYCLE:    

You can take a high cycle ride across the expanse of the museum's lobby.  Fun and exciting.  In this section of the museum you can experience different stations that teach you all about the forces of gravity.

LEVEL 3 - ART SCIENCE AND TECHNOLOGY

This is a great way to learn how science and technology can merge to create art!  Experience surrealism with the crazy weird mirror technology available.  Merge your face with a friends and see what the two of you look like combined!  Stand in front of an interactive screen covered with digital butterflies and merge them into creative art patterns.  This is such a fun part of the exhibit.

It allows your creativity to mix with your intellect.  Art and science shake hands here and introduce themselves to each other.

LOWER LEVEL - WORLD OF WATER AQUARIUM:



What do you know about the ocean?  You will learn so many fascinating facts at this part of the museum.  There is a section to teach about ocean water, a section to teach about river water, and a section that teaches about lake water.  One whole section teaches about our local habitat in the Cahaba River.  After you leave McWane Center you can take you child to the river and enforce their learning by having a conversation about the same things all over again in the actual spot where the information came about.  A coral tank features corals from the Indo-Pacific region.    You get the best of locations of water; both here and there, fresh and salt.

LOWER LEVEL-SHARK AND RAY TOUCH TANK:  

This exhibit has large tanks and aquariums that will teach you all about the ocean creatures.  These waters are full of sharks and rays (all different types.)  Some of them you can see; some of them you can touch!   Your child will be fascinated with the interaction.  All of it is very interesting.

JOHN W. WOODS IMAX DOME THEATER
The IMAX experience alone is worth the trip to McWane.  A 5 story 79 foot tilted domed screen theatre makes you feel like you are actually a part of the scenery around you.  It has 15,000 watts of digital surround sound and you won't be able to tell you are not actually under the bright blue sky hearing the call of the birds as they fly across the roaring waves of the ocean.  Each show is different and unique; but you will love them all.  If you have already been to the exhibits several times this year; why not just take an outing to the IMAX?  There is always something new and exciting to grab your attention and give you another thrilling adventure.  

THE SMART CAFE
After a fun morning at McWane; you may need a lunch break.  No problem.  The Smart Cafe offers a wide variety of food options and even displays the food options nutritional values for you so you can make all the wisest of choices.  

What are you waiting on?  The McWane Center is open and available for summer fun and memory making.  Grab a car load of kids and get over there!  Who would have ever thought spending a whole day learning science could be so much fun!