How to Cook Grains to Reduce Chemicals and Maximize Nutrition

How to Cook Grains to Reduce Chemicals and Maximize Nutrition

How to Cook Grains to Reduce Chemicals and Maximize Nutrition One of the reasons grains have been getting a bad rap is due to they contain phytic acid, saponins, and arsenic. Phytic acid is a natural substance found in all plant seeds, nuts, legumes and grains.[1] Studies showed phytic acid impairs the absorption of iron, magnesium, zinc and calcium, and may promote mineral deficiencies.[2, 3] Saponins are found in amaranth, oats and quinoa. If you have a leaky gut or irritable bowel syndrome, where your intestines are already inflamed or irritated, saponins could aggravate the irritability or inflammation of the gut. Arsenic is a heavy metal and is listed in Group 1 Carcinogenic to humans. [11] Arsenic is found in rice. An Australian study showed that arborio and sushi rice contain the highest mean values of total arsenic [12]. Another study showed that basmati and red rice have low levels of total arsenic [13]. Phytic acid, saponins, and arsenic are decreased by 98% after soaking, germination (or sprouting) and fermentation.[4, 5, 6, 7, 8, 9, 10]. In addition to the steps below for each specific grain, I ferment and sprout the grains before cooking to reduce the phytic acid, saponins and arsenic content in grains. Rinse well under running water to remove dust. To ferment the grains: Place the grains in a bowl and cover with filtered water by a couple inches. Add 1 teaspoon of sea salt and 1/4 teaspoon of vitamin C or 2 tablespoons of lemon juice for 8 – 12 hours, then drain and rinse until the water is clear. To sprout the grains: Place the grains in a 1L jar. Cover the jar with...
Chia Saffron Bread (Paleo & Gluten Free)

Chia Saffron Bread (Paleo & Gluten Free)

Studies showed Saffron boosts our brain function & immune system, antidepressant, reduces PMS symptoms, aids Alzheimer’s disease, macular degradation, improves digestion and anti inflammation. Chia Saffron Sesame Bread (Gluten Free, Dairy Free & Sugar Free) Ingredients 1/4 cup chia seeds (Buy The Chia Co Chia Seeds Black) 3 tablespoons apple cider vinegar (Buy Bragg Apple Cider Vinegar Organic) 2 teaspoons baking soda 1 cup tapioca flour 1 cup sesame flour (Buy Carwari Organic Sesame Flour) 1 cup coconut flour (Buy Absolute Organic Coconut Flour) 1 cup sweet potato flour 1 teaspoon Himalayan salt (Buy Himalayan salt here) 1/2 cup coconut oil, melt (Buy coconut oil here) 15 threads of saffron 1 cup of water Method Preheat a fan-forced oven to 180°C or a conventional oven to 200°C and spray a bread pan with nonstick cooking spray. Soak chia seeds in 1 cup of water for at least 20 minutes. In a large bowl, sift all the flours, baking soda and salt through a sieve. Add the rest of the ingredient in the bowl and mix all the ingredients well together. Pour batter into a greased bread pan and smooth evenly. Bake it for 45 minutes or until a cake tester comes out clean. Allow the bread to cool in the oven with the door open ajar. NOTE: If you have a bread maker, follow step 2 to step 5 and use the “gluten free” option to bake the bread....
Hazelnut Coffee Muffins (Gluten Free, Dairy Free & Sugar Free)

Hazelnut Coffee Muffins (Gluten Free, Dairy Free & Sugar Free)

These hazelnut coffee muffins are soft and super yummy. They are excellent for breakfast, afternoon tea, snacks, pre or post workout. They only took 10 minutes to make and 30 minutes to bake them. By the time I finished my morning meditation session, these yummy hazelnut coffee muffins were ready I am not a coffee drinker as coffee normally affects my sleep but I am OK eating a hazelnut coffee muffin every now and then. Studies showed coffee beans contain antioxidant phenolic acid which helps fighting cancer and depression, lowering the risk of multiple sclerosis (MS) and producing serotonin, dopamine and noradrenaline.   Hazelnut Coffee Muffins (Gluten Free, Dairy Free & Sugar Free) Ingredients 2 organic eggs (If vegan, use 1/4 cup of soaked chia seeds (Buy The Chia Co Chia Seeds Black)) 5 tablespoons raw honey or Berringa Super Manuka 120+ MGO 2 tablespoons organic raw apple cider vinegar (Buy Bragg Apple Cider Vinegar Organic) 2 teaspoons baking soda 1 cup of tapioca or sweet potato flour 1 cup of Orgran Good For You Buckwheat Pancake Mix 1/4 teaspoon Himalayan salt (Buy Himalayan salt here) 1/2 cup of melt coconut oil (Buy coconut oil here) 1 tablespoon of Nature’s Cuppa Eco Coffee Granules 1/2 cup of hazelnut, chopped 3 cups of filtered water Method Preheat a fan-forced oven to 180°C or a conventional oven to 200°C. Pour 1 cup of room temperature water into a mug, add the coffee granules and stir it until dissolved. In a large bowl, sift all the flours, baking soda and salt through a sieve or a colander. Add eggs (or soaked chia seeds), honey, 2 cups of water, coffee, apple cider vinegar and melt...
Kidney Bean Wild Rice Porridge (Vegan & Gluten Free)

Kidney Bean Wild Rice Porridge (Vegan & Gluten Free)

Studies showed Wild Rice may improve heart health, anti-aging, prevent diabetes onset, strengthen bones, boost the immune system and aid the digestive system. Thanks to its high fiber, vitamin C, phosphorus, zinc, antioxidants, protein, iron, calcium, potassium, magnesium and vitamin B6 content. I soaked, sprouted and ground the wild rice into flour to make this Red Kidney Wild Rice Porridge. Buy a high-performance blender here to grind the wild rice.  Surprisingly, it’s super yummy! It’s now one of my favorite breakfasts. The best of all, it’s packed with completed protein, fibre, minerals, antioxidants, and vitamins. Kidney Bean Wild Rice Porridge Ingredients 1/2 cup of wild rice 1/2 cup of kidney beans, cooked a pinch of Nirvana Himalayan Crystal Salt  1 teaspoon of Planet Organic Spice Cinnamon 1/2 teaspoon of Planet Organic Spice Oregano 1 tablespoon of Melrose Coconut Oil Unrefined 2 cups of filtered water or coconut water 1 teaspoon of ground Planet Organic Spice Fennel Seed a teaspoon of raw honey or Berringa Super Manuka 220+ MGO Method Rinse and cover wild rice with filtered water. Add 1 teaspoon of sea salt and soak it overnight. Pour the water out and rinse the wild rice a few times. Pour the wild rice into a large pot and roast it on a medium-high heat. Stir frequently until it is dry. Let the roasted rice cool down then pour it into a high-performance blender and blend it into flour. Add the wild rice flour and the rest of the ingredients into a saucepan. Bring it to boil and constantly stir it. Cook it for 10 – 15 minutes. Serve it with...
Chia Carrot Muffin (Paleo, Vegan, Gluten Free, Sugar Free & Dairy Free)

Chia Carrot Muffin (Paleo, Vegan, Gluten Free, Sugar Free & Dairy Free)

Paleo Vegan Chia Carrot Muffin is super yummy and is packed with protein, fibre, vitamins and minerals. It’s great for a snack, dessert, or breakfast. Chia Carrot Muffin (Paleo, Vegan, Gluten Free, Sugar Free & Dairy Free) Ingredients 1/4 cup of chia seeds (Buy The Chia Co Chia Seeds Black) 3 carrots, shredded 2 cm ginger, shredded 5 tablespoons raw honey 3 tablespoons organic raw apple cider vinegar (Buy Bragg Apple Cider Vinegar Organic) 2 teaspoons baking soda 1 cup of tapioca flour 1 cup of organic sesame flour (BuyCarwari Organic Sesame Flour) 1/2 cup of organic coconut flour (Buy Absolute Organic Coconut Flour) 1/4 teaspoon Himalayan salt (Buy Himalayan salt here) 1/2 cup of melt coconut oil (Buy coconut oil here) 1/2 cup of hazelnut, chopped 2 cups of water Method Soak chia seeds in 1 cup of water for at least 20 minutes. Preheat a fan-forced oven to 180°C or a conventional oven to 200°C In a large bowl, sift all the flours, baking soda and salt through a sieve or a colander. Add grated carrot, grated ginger, soaked chia seeds, honey, 1 cup of water and melt coconut oil in the bowl. Mix all the ingredients together well. Add hazelnut into the mixed flour and mix them together. Transfer the mixed flour into a greased muffin tray and bake it for 45 minutes or until a cake tester comes out clean....
Eggshell Broth (Paleo & Vegetarian)

Eggshell Broth (Paleo & Vegetarian)

Studies showed that chicken eggshell contains high levels of calcium, phosphorous, trace of zinc, magnesium & manganese, essential amino acids such as leucine, phenyl alanine, isoleucine, lysine, valine, methionine and arginine. Supplementation of chicken eggshell may increase bone mineral density in postmenopausal women within 12 months. Eggshell Broth is packed with vitamins and minerals especially calcium. I normally put all the eggshells into a ziplock bag and freeze them until I make some vegetable or chicken broths. Ingredients Organic chicken eggshells 4 – 5 carrots 3 celery stalks a Spanish onion 5 garlic cloves a sprig of Thyme a handful of dried seaweed Method Add all the ingredients in a big saucepan with 4 L of filtered water and bring it to boil. Skim the foam, reduce the heat and let it simmer for 3 – 4 hours. Filter the broth through a sieve. Allow the broth to cool down and store it in a fridge up to 3 days. You can use the broth to make soups or just add some salt and drink it. You may discard the eggshells if you don’t like the idea of consuming it but I normally rinse, let them dry and grind into a powder. Chicken eggshell powder is very high in calcium. References https://www.ncbi.nlm.nih.gov/pubmed/12064336 https://www.ncbi.nlm.nih.gov/pubmed/11194049...
Egg San Choy Bow (Vegetarian, Paleo & Gluten Free)

Egg San Choy Bow (Vegetarian, Paleo & Gluten Free)

This yummy Egg San Choy Bow contains a good source of vitamins A, B2, B3, B12, folate, C, D, E, iron, choline, zinc, fibre and protein. The iron from eggs is not easily absorbed so it’s recommended to eat or drink a food rich in vitamin C. Egg San Choy Bow (Vegetarian, Paleo & Gluten Free) Serving 2 Ingredients 3 shredded carrots (or use carrot pulp from carrot juice) 1 shredded beetroot 3 eggs (buy organic or free range) a Spanish onion, thin slices 2 cups frozen green peas, thawed 3 garlic cloves (Don’t buy Chinese garlic as they have been bleached with chemicals) 8 Melrose Olives Black 2 tablespoons of Sauerkraut or Kimchi a tablespoon of Melrose Oils Olive Extra Virgin a tablespoon of Melrose Coconut Oil Unrefined shredded coconut (optional) chopped parsley or coriander (for garnishing) Method In a frying pan, melt the coconut oil on a medium-high heat. Add green peas, carrot, beetroot, onion and eggs into the frying pan, cook them for 5 – 7 minutes and stir occasionally. Add and mix chopped garlic once the vegetables and eggs are cooked, then turn the heat off. Serve it on cos lettuce, garnish with olives, sauerkraut, or kimchi, olive oil, shredded coconut, parsley. Enjoy!...
Anti-Candida Herbal Tea

Anti-Candida Herbal Tea

If you have been diagnosed with Candida overgrowth (Candidiasis), your doctor may prescribe Nystatin (Mycostatin or Bio-Statin) and Amphotericin B (Fungizone or Mysteclin-F) anti-fungal medications. Anaphylaxis or allergic reactions may occur while taking Nystatin and Amphotericin B. Please discuss with your doctor if you have had any allergic reaction before. If you are not sure whether you have Candida overgrowth or not, you may try a simple test called “The Spit Test” (Click here). Bear in mind that the Candida Spit Test is not 100% accurate so if you are in doubt, see your doctor for further testing. Candida can have a serious effect on the gut, brain, heart, liver, kidneys, thyroid, uterus, bladder and lungs. Following the anti-Candida diet and treatment help killing off the Candida and restore the balance of gut flora. Anti-Candida Herbal Tea Ingredients Agrimony – 1 part (Buy HildeHemmes Traditional Tea Agrimony here) Bladderwrack – 1 part Clivers – 1 part Dandelion root – 1 part (Buy Hilde Hemmes Traditional Tea Dandelion Root here) Echinacea – 1 part Fennel – 1/4 part (Buy Hilde Hemmes Traditional Tea Fennel here) Globe Artichoke – 1 part Meadowsweet – 1 part (Buy Hilde Hemmes Traditional Tea Meadowsweet here) Rosemary – 1/2 part (Buy Hilde Hemmes Traditional Tea Rosemary here) Thyme – 1/5 part (Buy Hilde Hemmes Traditional Tea Thyme here) Vervain – 1/2 part White poplar – 1/2 part Yarrow – 1 part (Buy Hilde Hemmes Traditional Tea Yarrow here) Borage – 1 part Method: Blend all the herbs into very fine for maximum effect then store in a tight glass jar. In a pot, add water and mixed tea (1 teaspoon of tea: 250ml of water ratio). Cook it on a low heat for several hours to allow the active ingredients to fully draw out into the solution. It is recommended that the tea is made the...
Protein Food List

Protein Food List

Protein provides us with amino acids. When you eat protein-rich foods such as meat, eggs, fish, dairy, lentils, beans or quinoa, your digestive system breaks down the protein into peptides and then into amino acids to build muscles, organ tissues, enzymes or neurotransmitters. Protein also plays a good role in supporting your blood sugar balance. So, if you crave for carbohydrates, you might not consume enough protein. Click here to read more about the signs of protein deficiency. There are 23 amino acids which the body can use to build the neurotransmitters and muscles but only 8 are known as essential amino acids as they must be obtained through diet. If there is not enough of the other 15 amino acids in the diet, they can be made in the body from these 8 essential amino acids. It’s very important for vegan or vegetarian to eat grains and legumes on the same day to obtain these essential amino acids. If you do not consume enough protein from foods, you may take protein supplements. However, please ensure to have a blood test every 6 months to check your liver and kidney functions. Excess dietary protein can cause high blood sugar, weight gain, kidney stress, leaching of bone minerals, and stimulate cancer cells. If you have a consistent foamy urine, please see your doctor for a kidney function test. Foamy urine could be due to dehydration, pregnancy or kidney issues. It’s very important to buy a good quality of protein supplement as some protein supplements can cause acne, constipation, diarrhoea and flatulence. Always opt for RAW, organic and fermented protein as it’s easier...
Egg Allergy Avoidance List

Egg Allergy Avoidance List

Egg Allergy Avoidance List Egg allergy is very common in children with eczema and asthma. If you suspect your child or yourself having an egg allergy, please see your doctor to have a skin prick test, a RAST or an immunoCAP test. A lot of people are allergic to the albumin protein in egg whites. Egg white is a histamine trigger food. It triggers the allergic reaction if your body is reached to the “tolerance threshold” of some natural chemicals in foods or you expose to other allergens such as dust mites, pollen etc. Under TGA rules, foods contain eggs must be labeled to declare that it “contains eggs.” However, many foods, cosmetics and personal care products, prescription and over-the-counter medications, supplements, pet food, toys and crafts contain a trace of eggs that are not listed on the labels. It is very important for you to know how to read a label for egg ingredients. How to read a label for hidden egg names? All labels should be read carefully before consuming a product, even if it has been used safely in the past.  The following ingredients contain egg protein: Albumin Apovitellin Cholesterol-free egg substitute (e.g. Eggbeaters®) Dried egg solids, dried egg Egg, egg white, egg yolk Egg wash Eggnog Fat substitutes Globulin Livetin Lysozyme Mayonnaise Meringue, meringue powder Ovalbumin Ovoglobulin Ovomucin Ovomucoid Ovotransferrin Ovovitelia Ovovitellin Powdered eggs Silici albuminate Simplesse Surimi Trailblazer Vitellin Whole egg May Contain Egg Artificial flavoring Baked goods Lecithin Natural flavoring Nougat Pasta Lasagna Ice cream Reference http://www.kidswithfoodallergies.org/media/Egg-Allergy-Avoidance-List-Hidden-Names.pdf...
Calcium Rich Foods

Calcium Rich Foods

Calcium Rich Foods Calcium is the most abundant mineral in the human body with more than 90% of it located in the bones and teeth. The Benefits of Calcium Strengthening bones and teeth Regulating muscle contraction and relaxation Regulating heart function Blood clotting Transmission of nervous system messages Enzyme function Releasing the hormones Energy production Maintenance of immune function Low-calcium may cause several serious diseases including: Colorectal cancer Osteoporosis Hypertension types I and II Preeclampsia and eclampsia The Recommended Daily Intake for calcium for the age between 19 – 50 years is 1,000 mg which can be easily achieved if you eat a variety of green vegetables especially bok choy, broccoli, spinach, almonds, walnuts, sesame, tahini, figs and other nuts and seeds. Food Amount Calcium (mg) Milk 1 cup, 250ml 300 Low-fat milk 200 ml 300 Yogurt 200g, natural or plain 300 Ricotta 1/2 cup, 125 ml 300 Soy drink, fortified 250 ml 300 Rice drink, fortified 250 ml 300 Bok Choy, cooked 1 cup 250 Dried Figs 100g – four to six pieces of fruit 250 Cheese 30 g 200 Cottage cheese 1 cup 200 Ice cream 1 cup 200 Spinach, cooked 1 cup 200 Sesame seeds 25g – a small handful 168 Almonds or walnuts 1/2 cup 150 Tinned salmon, with bones 100 g 150 English muffin 1 whole 150 Tofu (soybean curd) 1/2 cup 150 Watercress 80g 136 Kale 80g 120 Broccoli, cooked 100 g 100 Tahini (ground sesame seeds) 1 tablespoon 100 Oysters, raw 1/2 cup 100 Beans, cooked 1 cup 100 Brazil nuts 30g – a small handful 87 Butternut pumpkin 1 cup 80...
Signs of Protein Deficiency

Signs of Protein Deficiency

Signs of Protein Deficiency Slow wound healing Oedema (Swollen hands/feet/abdomen) Wasting/shrinking muscle mass Sagging skin Anaemia Poor digestion Fatty liver Hair loss If you have more than 3 symptoms, you may not eat enough protein or you may not digest protein well. Reference Fischer K, 2008, The healthy skin diet, Wollombi, Australia, p80 Photo credit:...
Leatherjacket Fish Broth

Leatherjacket Fish Broth

When buying seafood, I always make sure that they tick my “clean seafood” criteria (i.e: not farmed, very low in mercury, not contaminated, high protein, healthy fats, minerals) hence farmed salmon (unfortunately, 85% of them in the market), tuna, kingfish, lobster, crab, shrimp, prawns, king mackerel, shark, tilapia don’t make it to my “clean seafood” list. A lot of shellfish are farmed so I only buy them if they are labelled “wild caught or organic”. Do you know that farmed prawns are fed with fish meal, fish oil and soy protein? What happens if the fish oil is rancid? Rancid fish oil creates inflammation in our body and the more inflammation we have, the higher chance of having cancer, Multiple sclerosis (MS), arthritis and other autoimmune diseases etc. Leatherjacket fish is one of the fish on my “clean seafood” list as it eats small fish and shrimp, not fish poop or waste in the ocean like prawns, shrimps, tilapia and catfish (bottom-feeding fish). Leatherjacket Nutritional Value 100 g Leatherjacket contains 16.2 g Protein, 2.4% Calcium, 2.4% Iron, 1.2% Vitamin A and 45.6 mg Sodium hence it’s excellent for people with anaemia, osteoporosis and low-energy. *Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Leatherjacket Fish Broth Ingredients 1.50 kg Leatherjacket fish, cleaned (Click here for How to choose fresh fish tips) a Spanish onion 4 inch of ginger 5 – 6 garlic cloves 2 sprigs of thyme 3 bay leaves 2 sprigs of rosemary a teaspoon of dried Tarragon 2 tablespoon Bragg Apple Cider Vinegar Organic  3...
Everything You Need to Know About Colonoscopy and Endoscopy Procedure Preparation

Everything You Need to Know About Colonoscopy and Endoscopy Procedure Preparation

I am so grateful to my family doctor, Dr Van for pushing me to have my first colonoscopy when I suffered from so many digestive issues (i.e: constipation, diarrhoea, flatulence, bloating, pain etc). I’d never thought that I would have Adenomatous polyps in the colon at 29 years old. I was way too young for that!!! Like a lot of people, I used to live on pasta, pizza, lasagna, frozen meals, red meats, Hungry Jack’s, Macdonald’s, KFC and drink coca cola or Mountain Drew (my favourite!) every day in additional to my stressful job in a corporate world. I got up feeling lethargy and had to drag myself to work everyday. I only EXISTED but NOT LIVED my life! Everyday, I felt like a zombie without a soul and forcefully laugh in front of people and felt totally miserable once I was by myself. Does it sound familiar to you? I am glad that I have found my soul and living a very content and healthy life at the moment. Everyday, I am grateful that I wake up and listen to the birds singing and live my life with purposes Every 2 years, I have to have a colonoscopy – it’s a hassle but it saves my life! Last month, I had my 3rd colonoscopy and endoscopy and I started doing yoga straight after I woke up from the anaesthetics. I felt completely normal and still had 3/4 of my energy – NO nausea, vomiting, sore throat,  tiredness, sleepiness nor hoarseness. The doctor and the nurses were very surprised of my recovery rate. Drinking bone broth, coconut water and taking vitamin D...
40 Questions to Ask Your Doctor

40 Questions to Ask Your Doctor

In the last 5 years,  I have seen so many doctors and this is the list of questions that I always carry with me whenever I see a doctor. It helps me getting better treatments and sometimes, challenge my doctor to find better alternative treatments for me. Try to get a lot of information from your doctor about your health conditions, medicines, the dos and don’ts as much as you can. Never take medications without knowing their side effects and how to take them. 40 Questions to Ask Your Doctor What is likely causing my symptoms or conditions? Other than the most likely cause, what are other possible causes for my symptoms or conditions? What kinds of tests do I need? Is my condition likely temporary or chronic? What is the best course of action? What are the alternatives to the primary approach that you’re suggesting? I have other health conditions. How can I best manage them together? Are there any restrictions that I need to follow? Should I see a specialist? Is there a generic alternative to the medicine you’re prescribing me? Are there brochures or other printed material that I can take with me? What websites do you recommend? What will determine whether I should plan for a follow-up visit? What would you do if you were me? What are the chances my children or other family members can inherit this disease? How do I decide which medications are most helpful for my condition and how do they work? What should I do if I forget to take my medications? When should I take my medication? Can...
Slow-cooked Chicken Bok Choy Soup (Paleo, Keto, Gluten Free, Dairy Free & Sugar Free)

Slow-cooked Chicken Bok Choy Soup (Paleo, Keto, Gluten Free, Dairy Free & Sugar Free)

This chicken bok choy soup is very healing and it’s packed with vitamin A, C, K, B2 & B6, carotenoids, lutein, beta-carotene, potassium, folate acid, calcium, manganese, iron, protein, copper, selenium, phosphorus and healthy fats. Bok choy is excellent for cancer prevention, reducing blood pressure, supporting the bone health, reducing inflammation, reducing heart disease, boosting immunity, supporting skin and hair health. Chicken broth is great for gut healing and immunity booster. Slow-cooked Chicken Bok Choy Soup Ingredients 500ml Organic Chicken Broth (Click here for recipe) 200g Slow-cooked organic chicken (Click here for recipe) 1 bunch of bok choy, chopped a Spanish onion, sliced 3 garlic cloves, chopped a tablespoon of Melrose Coconut Oil Unrefined 3 tablespoons of Melrose Oils Olive Extra Virgin a pinch of Nirvana Himalayan Crystal Salt Fine a pinch of Planet Organic Spice Black Peppercorns Method Heat the chicken broth, chicken, bok choy and onion in a medium saucepan over a low heat for 20 – 30 minutes. If you are pressed for time, cook at medium-low heat until just boil so you don’t destroy too much enzymes from bok choy and onion. Pour the soup into a high-performance blender like the Optimum 9400, add garlic, coconut oil, olive oil, Himalayan salt and black pepper and blend it until smooth. Serve it hot with Paleo bread. Enjoy!...
Slippery Elm Porridge

Slippery Elm Porridge

Slippery Elm is a native South American tree and its inner bark has been using as medicine to treat cough, sore throat, colic, diarrhoea, constipation, hemorrhoids, irritable bowel syndrome (IBS), bladder, urinary tract infections, syphilis, herpes, tapeworms, stomach and duodenal ulcers, colitis, diverticulitis, gastrointestinal inflammation and reflux. Slippery elm contains mucilage which adheres to the digestive lining and helps soothing the intestinal walls and inflammation. It also decreases the absorption of medications so it is best to have the porridge at least one hour after taking the medications. Slippery elm also can be added into smoothies or add a teaspoon to a glass of warm water and drink it 30 minutes before meals to soothe the inflammation in the gut. I always bring Slippery Elm with me whenever I travel and use it if I have food poisoning or some digestive issues especially after colonoscopy or endoscopy procedure. This Slippery Elm porridge might not be suitable for pregnancy and breastfeeding. Slippery Elm Porridge   Ingredients: Serving: 1 2 tablespoons Bonvit Slippery Elm (Buy here) 1 teaspoon raw honey or Beringa Manuka honey (Buy here) 1/4 teaspoon Planet Organic Cinnamon (Buy here) 1 cup almond milk (Click here for recipe) 1/2 teaspoon vanilla extract a pinch of Nirvana Himalayan salt or Celtic salt (Buy here) 1 teaspoon shredded coconut 1 tablespoon Orgamix chia seeds (Buy here) Method: Add all the ingredients into a small saucepan. Place it over a medium heat and whisk it constantly until it thickens. Remove from heat and pour it into a bowl. References...
10 Best Tips for Healthy Kids

10 Best Tips for Healthy Kids

10 Best Tips for Healthy Kids You are in charge  Tell the kids you want the whole family to be fit and healthy and invite them to make suggestions. They will accept that you are in charge more easily if they contribute their ideas. Decide on changes you can make to your family’s lifestyle and eating habits. For example, going for a walk together for 30 minutes at least twice a week and including fruits and vegetables with every meal. Make a list of nutritious foods to buy next time you shop. Take charge of what goes into the supermarket trolley. Instead of asking your child what they like to eat, ask them if they like to eat apple or orange – limit their choices! Parents are role models  Little kids watch their parents carefully. This is how they learn. As they get older, they are more influent by other kids, relatives, and people on TV. Stock up your cupboard and fridge with healthy foods like fruits, vegetables, pasta and legumes (i.e: chickpeas and lentils). Take an interest in nutritious foods and learn how to prepare them in new and delicious ways. Your enthusiasm will rub off on your kids. Let your kids see you becoming more active. Learn to ride a bike or surf. Join a fun run or fun walk and take the kids along. Be active every day as much as you can. Eat nutritious rather than high-fat and sugary snacks. If they try it, they might like it Serve a new food for 2 or 3 weeks and say “Try it, you might like it”....
The 20/10 Exercise Program (Weight Loss, Thyroid T4 Production, Energy, Insulin Reduction)

The 20/10 Exercise Program (Weight Loss, Thyroid T4 Production, Energy, Insulin Reduction)

This 20/10 Exercise Program is created by Dr Ridha Arem, an endocrinologist and a director of the Texas Thyroid Institute. His 20/10 exercise program only requires 30 minutes a day (20 minutes of cardio-focused high-intensity interval training (HIIT) and 10 minutes of strength training with a little stretching) which can easily be done in the morning before work or school. The benefits of 20/10 exercise program: Boosting the brainpower and energy levels Switching your metabolism to high calorie burning Increasing the production of thyroid hormone thyroxine (T4) which is very beneficial for people with thyroid disorders such as Hashimoto’s thyroiditis, Grave’s disease etc. Burning more fat around your waist and abdomen. A study of type 2 diabetic men found that HIIT reduced their abdominal fat by nearly 50% after 8 weeks. Breaking down and releasing the sugar stores in your liver into the bloodstream as a form of energy Speeding up growth hormone levels and promoting body to burn fat and build lean muscle Reducing insulin levels Boosting overall metabolic activity Increasing muscle oxidative capacity, meaning your muscles and mitochondria burn more fat for energy Increasing skeletal muscle endurance Decreasing fasting insulin and insulin resistance Increasing fat loss What is 20/10 exercise program? The 20/10 exercise program includes 3 important types of exercise: aerobic/cardio, strength training and stretching. You can adjust frequency, speed and intensity according to your capablities. You can start and continue to follow the 20/10 program regardless of your fitness level. Please consult with your doctor if you have heart conditions or over 40 years old before embarking any exercise program. Required Equipment: A stationary bike, a rubber...
Chia Kale Pesto

Chia Kale Pesto

This Chia Kale Pesto is packed with calcium, magnesium, protein, fibre, iron, omega 3 6 and healthy fats. It’s great for dips, pasta, fish, meat dishes. Kale is heavily sprayed with pesticides and other chemicals so buy organic kale if you can.   Chia Kale Pesto Ingredients: 1 tablespoon chia seeds 3 tablespoon purified water (I use reverse omosis to filter the water. Buy it here) 1/2 cup walnuts 1/4 cup cashews or almonds 2 large cloves garlic, peeled and smashed 1 bunch fresh basil, leaves only 3 kale leaves 1/2 lime juice 1 teaspoon Nirvana Himalayan Crystal Salt 1/4 teaspoon grounded Planet Organic Spice Black Peppercorns 3/4 cup Melrose Oils Olive Extra Virgin   Method: In a small bowl, whisk the chia seeds and water, let it stand for 20 minutes to make a thick chia gel. Place the walnuts, cashews/almonds, garlic, chia gel, basil, kale, Himalayan salt, black pepper and lime juice in a high performance blender (I use the Optimum 9400. Buy it here) until coarsely chop. Drizzle olive oil in a steady stream until incorporated. Taste and adjust seasonings. Store the pesto in an airtight container for up to 3 days or freeze for up to 3 months. Enjoy it with pasta, dip, spread on bread, serve with meat, fish or vegetable...
Sweet Potato Dip (Paleo, Keto, Vegan, Vegetarian, Nordic, Mediterranean)

Sweet Potato Dip (Paleo, Keto, Vegan, Vegetarian, Nordic, Mediterranean)

This Sweet Potato Dip is packed with healthy fat, vitamin A, C, beta-carotene, phytonutrients and fibre. It is great to serve with snacks, spread, dip, pasta, crackers and bread. It’s perfect for Paleo, Keto, Vegan, Vegetarian, Nordic and Mediterranean diets Sweet Potato Dip Ingredients 1 medium sweet potato 1/3 cup (80ml) Spiral Foods Spanish Extra Virgin Olive Oil 2 garlic cloves 1/2 lemon juice 1/2 Planet Organic Spice Chilli Flakes powder (optional) 1/2 teaspoon Nirvana Himalayan Crystal Salt Fine 1/2 teaspoon Planet Organic Spice Oregano Method Steam or boil sweet potato, then peel the skin, chop the sweet potato and set it aside. Using a hand mixer or blender, blend the olive oil, garlic, lemon juice, oregano, chilli flakes and Himalayan salt until smooth puree. Add sweet potato into the olive oil mixture and blend it until smooth. Taste and adjust the salt accordingly....
Stuffed Snapper Bitter Melon (Paleo Diet, Nordic Diet & Weight Loss)

Stuffed Snapper Bitter Melon (Paleo Diet, Nordic Diet & Weight Loss)

Bitter melon is great for weight loss, type 2 diabetes, immune booster, skin, liver detox, pancreatic cancer and kidney stones. Bitter melon is also a good source of Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Iron, Phosphorus, Fiber, Vitamin A, Vitamin C, Folate, Magnesium, Potassium, Zinc and Manganese. Stuffed Snapper Bitter Melon Serve: 2 Ingredients 150 – 200 g cooked wild-caught snapper 2 bitter melons 1 organic egg 2 button mushrooms, chopped 1 carrot, chopped 1/2 Spanish onion, chopped 2 garlic cloves, chopped 20 g soaked seaweed or 3 nori sheets, chopped a tbsp sesame seeds a tsp dried or fresh parsley a pinch of Himalayan salt a pinch of black pepper Sauerkraut (For serving) a tbsp olive oil Method In a big bowl, use a fork to break snapper into small pieces. Add mushrooms, carrot, egg, onion, garlic, seaweed, sesame seeds, parsley, salt & pepper. Mix all the ingredients well. Cut the bitter melons in half and scoop out the seeds. Stuff the mixed ingredients into the bitter melons. Place stuffed bitter melons in a steamer and steam it for 12 minutes. Transfer the steamed bitter melons on a plate, drizzle with olive oil and serve with sauerkraut....
Salmon Pumpkin Sweet Potato Salad

Salmon Pumpkin Sweet Potato Salad

This Salmon Pumpkin Sweet Potato Salad is super yummy and it’s packed with high protein, fibre, carbohydrates, vitamins, minerals and healthy fats. It’s Paleo and pescatarian friendly. Salmon Pumpkin Sweet Potato Salad Serving 2 Ingredients 200g wild caught salmon (canned or fresh) 1 cup grated pumpkin 1/2 cup grated sweet potato 1 cup baby peas 1 small Spanish onion (sliced thinly) 3 chopped garlic cloves (or less if you don’t like garlic much) 2 handfuls of rocket 1/2 lemon 1 tbsp Melrose Coconut Oil Unrefined 2 tbsp Melrose Oils Olive Extra Virgin 1 pinch of Nirvana Himalayan Crystal Salt Fine 7 Melrose Olives Green Method In a frying pan, cook the salmon with coconut oil. Add baby peas, pumpkin, potato, onion, salt in and continue cooking. Once the vegetables are cooked, add garlic in, mix the garlic in well and turn the heat off. Put the rocket leaves on a serving plate. Pour salmon stirfry on the plate. Top with green olives or Kalamata. Drizzle with some olive oil and lemon juice....
Simple Deep Breathing Exercises To Relieve Stress

Simple Deep Breathing Exercises To Relieve Stress

Simple Deep Breathing Exercises To Relieve Stress   When we are stressed, we likely take shallow breaths with a rapid breathing rate. Deep breathing focuses on deep slow breathing to relieve stress, promote relaxation, overcome anxiety and depression. Deep breathing benefits: Reduce stress and anxiety Improve the metabolism Improve the circulatory system Improve the brain and nervous system Calm the mind Increase energy levels Improve endurance especially in swimming How to practice Deep Breathing Lie down or sit comfortably in a quiet place, close your eyes and relax your abdomen. Imagine that there is a deflated balloon in your abdomen. Stay relaxed through the whole exercise, keeping your shoulders down and relaxed. Breathe in slowly through your nostrils to the count of 4, visualise the balloon filling and pushing your abdomen out. Hold your breath for a count of 6, keeping the balloon full but stay relaxed. Slowly to a count of 8, breathe through your nose. Allow your shoulders to relax and drop as you breathe out. See if you can let a little more air out of the balloon and then repeat the cycle 4 more times or continue for 10 – 15 minutes. NOTES: If you have problems visualising the balloon, just use the counting but keep your abdomen relaxed. As your practice everyday, it will be easier to slow down. When you first practice deep breathing, start with 4:6:8 (breathe in, hold your breath, breathe out) and slowly increase it to 8:12:16 and 12:18:24 if you can. Once you have practised deep breathing a few times, you can use it when you are feeling stressed, anxious...
The Benefits of Vitamin D

The Benefits of Vitamin D

Vitamin D is unique in comparison to other vitamins as your body can make vitamin D under the skin by ultraviolet light when your skin is exposed to sunlight but you need to get other vitamins from the foods you eat such as fruits and vegetables. We normally get vitamins from the foods we eat; however we cannot get adequate vitamin D from the foods as there are no rich vitamin D food sources. To have an adequate vitamin D, we need to expose our skin to sunlight regularly (ideally 10 – 15 minutes everyday without wearing sunscreen or wearing protected clothes) or take supplements. Unlike other vitamins, vitamin D is turned into a hormone once your body gets the vitamin D. This hormone is an “active form of vitamin D” which is structurally linked to cortisone and oestrogen. What are the benefits of Vitamin D?   1) Calcium and Phosphorus Balance The role of vitamin D in the human body is to regulate calcium and phosphorus metabolism. Functioning with the parathyroid glands, vitamin D assists the intestine to absorb calcium and maintains calcium and phosphorus balance in the arteries, bones, blood, kidneys and teeth. When the calcium level is low, the parathyroid glands secrete parathyroid hormone (PTH). PTH increases the production of active form of vitamin D (calcitriol) in the kidneys. Calcitriol activates the vitamin D-dependent transport system in the small intestine which increases calcium absorption, mobilization of calcium from bone into circulation and calcium re-absorption by the kidneys. PTH is also needed to increase mobilization of calcium from bones and calcium re-absorption by the kidneys. However, PTH...
Organic Sugar Free Sport Drink Alternative

Organic Sugar Free Sport Drink Alternative

I got this recipe from an amazing Holistic Athlete Trainer when I was training for the triathlon years ago and I tweaked her recipe a bit to a healthier version. Ever since, I don’t even look at any sport drinks again – they contain too much sugar!!! A lot of gym junkies, bikers, dancers, hikers, sauna & hot yoga lovers are mineral deficiencies due to they do not replace their bodies with the minerals they lost throughout these activities. When we sweat, we sweat toxins and minerals as well so it’s essential for us to drink mineral water or electrolyte drinks if exercising more than 45 minutes. Organic Sugar Free Sport Drink Alternative Ingredients: 3 organic oranges (300ml orange juice) 1/4 tsp Nirvana Himalayan Crystal Salt 200ml coconut water, alkaline water, mineral water or filtered water Method: Squeeze the oranges into a 500ml glass cup. Add Himalayan salt and coconut water/alkaline water/mineral water/filtered water into the cup. Stir and drink it or pour it into a bottle to take it to the gym, sauna, hiking trip, cycling, hot yoga or boot...
Paleo Coconut Chocolate Pavlova (Gluten Free, Dairy Free & Sugar Free)

Paleo Coconut Chocolate Pavlova (Gluten Free, Dairy Free & Sugar Free)

I love Pavlova but I don’t like the original pavlova with full of sugar so I attempted to try to make a sugar free paleo pavlova with my 2 favourite ingredients (chocolate and coconut). It tastes yummy! This Coconut Chocolate Pavlova is packed with healthy ingredients and high protein, antioxidants, calcium, iron, Potassium, Zinc, Magnesium, Phosphorus, Copper and Manganese. The best of all, it’s guilt free! 😉 Paleo Coconut Chocolate Pavlova (Gluten Free, Dairy Free & Sugar Free) Serving: 8 Ingredients: 6 organic egg whites 5 tbsp Wonder Foods Stevia Powder 1 tsp organic lemon juice 1/4 cup organic desiccated coconut 2 tbsp arrowroot powder 1/2 tsp Vanilla Extract 1/4 tsp melt Absolute Organic Organic Extra Virgin Coconut Oil Topping: Coconut chocolate mousse (click here for recipe) Any fruits: strawberries, blueberries, banana, kiwi or oranges   Method: Preheat oven to 140°C. Place all the egg whites in the bowl and beat them with an electric hand mixer until soft peaks form. Add 1 tbsp stevia at the time and beat it well until the mixture is glossy. Sift the arrowroot powder, add lemon juice, desiccated coconut and carefully fold it through. Melt the coconut oil and brush it all over an 18cm round cake mold. Pour the beaten egg whites into a greased cake mold and place it in the oven. Reduce the heat to 120°C and cook for 1 hour. Turn the oven off and allow the meringue to cool in the oven. To serve, spread the Coconut Chocolate Mousse on top of the meringue and top it with some fresh fruits....
43 Foods Rich In Vitamin B17

43 Foods Rich In Vitamin B17

There are so many controversies about using Vitamin B17 (Amygdalin or laetrile) in cancer prevention and treatment. Vitamin B17 is derived from natural food sources and abundant in apricot kernels and apple seeds. Vitamin B17 interacts with vitamin A, vitamin C, vitamin E and pancreatic enzymes to break down and eradicates harmful cells from the body which is good for detox, increases immunity and prevents some diseases.   Below are Vitamin B17 food list. 43 Foods Rich In Vitamin B17   Apple seeds                                                                          Kidney beans Alfalfa sprouts                                                                     Lima beans Apricot kernels                                                                    Loganberries Bamboo shoots                                                                    Macadamia nuts Barley                                                                                     Millet Beet tops                                                                                Mulberry Bitter almond                                                  ...
17 Foods Promote A Good Night Sleep

17 Foods Promote A Good Night Sleep

17 Foods Promote A Good Night Sleep Salads and fresh vegetables Eat plenty of fresh greens, fruits and vegetables throughout the day especially lunch, dinner and including in your breakfast if possible. Whole grains and fiber foods Eat one slice of whole fiber bread at each meal (Omit bread if you are on Paleo or GAPS diet). Complex carbohydrates from whole grains, vegetables, fruits, potatoes and salads can reduce the risk of certain cancers, high blood pressure, heart disease, diabetes, lower cholesterol and triglycerides. Calcium rich foods All dairy products, bone meals, almonds, tahini, sesame seeds, green vegetables, broccoli, buckwheat, egg yolk, molasses, sardines, soybean, turnip. Iron rich foods Green and leafy vegetables, apricots, clams, kidney, oysters, , yeast, pine nuts, sunflower seeds, pumpkin seeds, red wine, liver, eggs, fish, meat, poultry, whole grains, avocado, almonds, pumpkins, dried prunes, dates, beetroots, rice and wheat bran, soybeans, millet, parsley and blackstrap molasses. Copper foods Almonds, avocados, barley, beans, broccoli, buckwheat, chocolate, crab, dried legumes, lamb, mushrooms, oyster, pecan, perch, pork, prunes, sunflower seeds, wholegrain cereals, water from copper pipes, beetroots, nuts, raisins, salmon, soybeans and green leafy vegetables. Magnesium rich foods Meat, fish, almonds, barley, cashews, cocoa, cod, eggs, mineral water, molasses, parsnip, seeds, dairy products, seafood, apples, apricot, avocado, banana, brewer’s yeast, brown rice, figs, garlic, kelp, lima beans, seaweed, millet, nuts, peaches, salmon, sesame seeds, tofu, green leafy vegetables and whole grains. Tryptophan rich foods  Milk, tuna, beef, beans, dairy products, fish, legumes, lentils, pumpkin seeds, sesame seeds, soybeans, cottage cheese, rice, oats, egg, peanut butter, banana, nut butter, grapefruit, dates, figs, turkey, yogurt, kefir. Eating Tryptophan foods...
Top 32 Things That Interfere With Your Sleep

Top 32 Things That Interfere With Your Sleep

Sleep plays an important role in our physical health. It helps our body to recover from our daily activities, refresh our mind, repair our body, boost our immunity and recharge our heart and cardiovascular systems for the next day. Lack of sleep can cause fatigue, poor memory, poor concentration, mood swings, slow judgement and reaction, and poor coordination. It’s important to identify the causes of your insomnia or lack of sleep and treat them accordingly. Top 32 Things That Interfere With Your Sleep   Stress (Job-related stress, financial worries, family crises, or relationship) Allergies Angina pectoris Arthritis Asthma and other chronic breathing problems Birth control pills (Contraceptive pills) Heartburn Hypertension (High blood pressure) Incontinence (Lack of bladder control) Jerking hands and legs in sleep (Restless leg syndrome or Periodic Leg Movement Disorder) Kidney  infections Bladder infections Kidney stones Migraine headaches Menopause or pre-menopause Narcolepsy (Tendency to fall asleep whenever in relaxing surroundings) Pregnancy Snoring Sleep apnea (Pause in breathing or shallow breaths while yousleep) Thyroid problems (Hypothyroidism, Hyperthyroidism) Ulcers Sleeping pills Medications that can disrupt sleep Emotional problems and sleep Foods prevent sleep such as foods high in sugar (avoid eating chocolates, dates, raisins, candies, cookies, cakes, pies, sugared cereals before bedtime), too much starches (corns, potatoes, rice, spaghetti and other flour products), white bread, caffeine (tea, coffee, cola drinks). Alcohol Smoking Jet lag upsets your sleep Shift workers Advanced sleep phase syndrome (ASPS) is a condition in which patients feel very sleepy and go to bed early in the evening (e.g. 6:00–8:00 p.m.) and wake up very early in the morning (e.g. around 3:00 a.m.). Delayed sleep phase syndrome (DSPS) is disorder...
Top 14 Signs and Symptoms of Hypothyroidism

Top 14 Signs and Symptoms of Hypothyroidism

Do you have Hypothyroidism? You may have Hypothyroidism even if your Thyroxine levels show normal. It is called: Subclinical hypothyroidism: Normal Thyroxine and high TSH with no symptoms. Grade 1 Hypothyroidism: Normal Thyroxine and TSH > upper limit of reference range (10mlU/L) Grade 2 Hypothyroidism: Normal Thyroxine and TSH 10.1 – 20 mlU/L Grade 3 Hypothyroidism: Normal Thyroxine and TSH > 20 mlU/L Clinical or overt hypothyroidism: Low Thyroxine and high TSH Primary Hypothyroidism is characterized by low thyroid hormone and high TSH blood levels. Secondary Hypothyroidism is characterized by low thyroid hormone and low TSH levels. Cellular Hypothyroidism is characterized by normal thyroid hormone, TSH levels and low functional thyroid activity (as defined by a low basal metabolic rate). Signs and symptoms of Hypothyroidism Central nervous system: Depression, fatigue, forgetfulness, decreased concentration, memory deficit, slow thinking, cold intolerance, decreased sweating, ataxia (loss of full body movements), headaches. Muscloskeletal: Muscular weakness, cramps, myalgia (muscular pain), arthralgia (pain in joint)and delayed relaxation phase of reflexes. Cardiovascular: Bradycardia (abnormal heart rate), diastolic hypertension, high LDL, ascites (abdominal swelling), poor circulation (cold extremities), hyperhomocysteinemia. Haematological: Iron deficiency anaemia Respiratory: Shortness of breath Gastrointestinal: Anorexia, reduced appetite, constipation, sluggish bowel transit time associated with flatulence, or bloating. Ear, nose and throat: Puffy eyes, enlarged tongue, hearing impairment, goiter, hoarseness of voice, dysphagia (difficult to swallow), sore throat. Immune: poor immune system, recurrent infections, easily sick Genitourinary (Genital and urinary organs): impaired kidney function Female reproductive: low libido, infertility, irregular menstrual cycle, Menorrhagia (heavy bleeding at menstruation), galactorrhoea (excessive milk production), hyperprolactinaemia (high prolactin), fibrocystic breast disease (lumpiness in breasts) Male reproductive: Low libido,...
Chicken Rocket Soup – Liver Detox Recipe

Chicken Rocket Soup – Liver Detox Recipe

If you are big fan of rocket, you will definitely enjoy this chicken rocket soup. This soup is great for a liver detox which is packed with Protein, Folate, vitamin A, vitamin C, vitamin K, copper, iron, calcium, potassium, manganese & phosphorus. Bitter foods including rocket (arugula), dandelion and bitter melon are excellent for liver cleansing and performance booster especially after a drinking night.   Chicken Rocket Soup – Liver Detox Recipe   Serving: 1 Ingredients: 500 ml chicken broth (recipe here) – (substitute it with vegetable broth if vegan) 1 cup cooked chicken meat – (substitute it with vegetable broth if vegan) 2 garlic cloves 2 handfuls of rocket 1 tbsp olive oil (or coconut milk) Edible flowers (for garnishing) 1 tsp lemon juice (option) Method: Place both chicken broth and chicken meat into a medium saucepan and bring it to the boil. Wash the rocket, add garlic and rockets into the saucepan. Make sure the soup covers the rocket. Turn the heat off to avoid overcooking the rocket. The rocket should look green still. Pour the soup into a blender and add olive oil (or coconut milk), then blend them until smooth. Garnish it with some edible flowers and lemon juice (options). Enjoy! Notes: Buy organic ingredients whenever possible to avoid antibiotics, growth hormones, pesticides or other...
Do-It-Yourself Candida Saliva Test

Do-It-Yourself Candida Saliva Test

Candida overgrowth may cause mood changes, chronic fatigue, brain fog, sugar craving, bad breath, white coat on tongue, hormone imbalance, joint pain, loss of sex drive, chronic sinus, allergies, flatulence, bloating, urinary tract infection or weak immune system. Candidiasis diagnosis is not an easy task however the Candida Questionnaires and DIY Candida Saliva Test may be useful tools for self-diagnosis. Further lab tests from your doctor will need to be done to confirm the diagnosis. Your doctor may run the following tests: Blood test on Anti-Candida Antibodies  – IgG, IgA, and IgM Stool Analysis over a few days as Candida does not show up in one single stool test Urine Tartaric Acid Test to detect tartaric acid     Do-It-Yourself Candida Saliva Test   1. When you get up in the morning and before you brush your teeth, eat or drink anything, fill a cleared glass with filtered or bottled water at room temperature. 2. Spit some saliva gently into a glass. 3. Come back every 15 minutes for the next hour and check for the following Candida signs: If  you can see “Strings” (like legs) traveling down into the water from the saliva floating on the top Cloudy saliva that sinks to the bottom of the glass Or cloudy specks of saliva suspended in the water These signs indicate a possible fungal overgrowth in the body. If there are no strings and the saliva is still floating after an hour, you may be free of Candida and other fungal overgrowth. A healthy immune system keeps Candida growth at bay. When the immune system is compromised, Candida can grow excessively and spread to places it does not...
Top 24 Foods Contain Selenium

Top 24 Foods Contain Selenium

Selenium is a nutritionally essential trace element for humans and it is present in foods and supplements. It plays important roles in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection. Who needs selenium? People have heavy metal contamination, thyroid issues, ageing, vitamin C deficiency, cancer, alcoholism, ageing, cirrhosis, high LDL cholesterol, premenstrual tension, pregnancy, premature infants, smog exposure, smoking, total parenteral nutrition (TPN), Crohn’s disease, Coxsackievirus infection, cystic fibrosis, hemodialysis, Keshan’s disease.   What Foods Contain Selenium?   Alfalfa Barley Broccoli Brazil nuts Butter Cashews Crab Celery Eggs Fish Garlic Human breast milk Kidney Liver Mackerel Oysters Peanuts Seleno-yeasts Tuna Wholegrain cereals Yeast Organ meats Onions Turnip Selected Food Sources of Selenium (2) Food Micrograms (mcg) per serving Percent DV* Brazil nuts, 1 ounce (6–8 nuts) 544 777 Tuna, yellowfin, cooked, dry heat, 3 ounces 92 131 Halibut, cooked, dry heat, 3 ounces 47 67 Sardines, canned in oil, drained solids with bone, 3 ounces 45 64 Ham, roasted, 3 ounces 42 60 Shrimp, canned, 3 ounces 40 57 Macaroni, enriched, cooked, 1 cup 37 53 Beef steak, bottom round, roasted, 3 ounces 33 47 Turkey, boneless, roasted, 3 ounces 31 44 Beef liver, pan fried, 3 ounces 28 40 Chicken, light meat, roasted, 3 ounces 22 31 Cottage cheese, 1% milkfat, 1 cup 20 29 Rice, brown, long-grain, cooked, 1 cup 19 27 Beef, ground, 25% fat, broiled, 3 ounces 18 26 Egg, hard-boiled, 1 large 15 21 Puffed wheat ready-to-eat cereal, fortified, 1 cup 15 21 Bread, whole-wheat, 1 slice 13 19 Baked beans, canned, plain or vegetarian, 1 cup 13 19 Oatmeal, regular and...
Top 10 Things Boost Our Immunity

Top 10 Things Boost Our Immunity

Top 10 Things Boost Our Immunity   Cold pressed oils including olive oil, fish oils, nut and seed oils. Fresh eggs especially organic raw egg yolk. Onions and garlic. Freshly pressed vegetable and fruit juices. Regularly consume green vegetables such as parsley, dill, coriander and spring onion etc Probiotic supplementation and fermented foods such as kefir, sauerkraut, kimchi, kombucha, miso and tempeh. Contact with animals such as horses, dogs, cats etc. Having a pet in the family can do a lot for children’s immune system. Physical activity in the fresh air. Swimming in unpolluted natural waters like lakes, rivers and ocean. Exposure to sunlight and sensible sunbathing.   References: Mcbride N, Gut and Psychology Syndrome, Medinform Publishing, Cambridge, p221 Photo...
Top 10 Things That Weaken Our Immunity

Top 10 Things That Weaken Our Immunity

Top 10 Things That Weaken Our Immunity   Refined sugar and everything has it such as sweets, soft drinks, confectionery, ice-cream etc Processed carbohydrates such as cakes, biscuits, crisps, snacks, chips, breakfast cereals, white bread and pasta. Chemically altered and artificial fats such as margarines, butter substitutes, cooking and vegetable oils, processed foods prepared with these fats. Inadequate high-quality protein from meats, fish, eggs, dairy products, nuts and seeds. Exposure to chemicals such as cleaning and washing chemicals, personal care products, paints, fire retardants, petrochemicals, pesticides etc. Exposure to radiation such as electronic screens (TV, computers, play stations etc), mobile phones, high-power electricity lines, nuclear stations and nuclear wastes. Drugs including antibiotics, steriods, antidepressants, painkillers, anti-cancer medication, anti-viral drugs etc. Lack of fresh air and physical exercises. Lack of exposure to sunlight and low in vitamin D. Lack of exposure to common microbes in the environment. Living in a too sterilised environment is strongly associated with compromised immunity. The immune system needs constant stimulation from the microbes in the environment.   Reference: Mcbride N, Gut and Psychology Syndrome, Medinform Publishing, Cambridge, p22 Photo...
Top 5 Tips For Strong And Healthy Muscles

Top 5 Tips For Strong And Healthy Muscles

Healthy ageing means healthy muscles! The older we get, the more muscles and strength we lose so work it or lose it! To avoid fatigue, weakness and joint issues, the following tips may help you to keep your muscles in the best shape as possible: Top 5 Tips For Strong And Healthy Muscles Exercise: Go for a 20-minute-brisk walk at least everyday with your dumbbells on both hands, do some weight lifting or some resistance training exercises to strengthen your muscles. Yoga, pilates, taichi and chiball help to maintain joint flexibility and reduce the risk of falls. Hydration: Drink at least 8 glasses of water a day. Hydration helps the heart pump blood more easily through blood vessels and muscles and helps the muscles work more efficiently. Dehydration may cause muscle cramps. Diet & Supplements: Ensure adequate daily protein, carbohydrate, fruits and vegetables intake and take supplements to provide nutritional support for healthy ageing. Stretch: Warming up, cooling down and stretching help blood flow to muscles and work on joint flexibility. This helps sustaining strong and healthy muscles, allowing them to rest slowly and avoid soreness. Rest and sleep: Sleep is very important as it helps your muscles to repair, build and replenish. Take rest every second day if training on the same muscles.   References: Photo credit: http://healthpointmart.com/ Better Health Channel Ageing Isowhey...
Watermelon Coconut Cream (Vegan Sugar Free & Dairy Free)

Watermelon Coconut Cream (Vegan Sugar Free & Dairy Free)

This vegan, sugar free and dairy free Watermelon Coconut Cream is simple, very easy to make and is an excellent dessert for your children/partner’s birthday or on the Valentine’s Day   Watermelon Coconut Cream   Ingredients: Organic watermelon (Be careful there are a lot of Chinese watermelon in the market so buy organic if you can) 200g Coconut whipped cream (click here for recipe) Method: Slice the watermelon across into 2cm thickness. Use a medium heart shaped mold to cut the watermelon into heart shaped watermelons. Spread coconut whipped cream on a heart shaped watermelon and place another piece on top. Decorate it with some edible flowers. Enjoy!...
Coconut Chocolate Mousse With Coconut Whipped Cream (Vegan Sugar Free Nut Free & Dairy Free)

Coconut Chocolate Mousse With Coconut Whipped Cream (Vegan Sugar Free Nut Free & Dairy Free)

I love coconut! I cook everything with coconut oil, shredded coconut or coconut milk. It’s yummy and a very healthy fat! The best of all, it’s refined sugar free, dairy free, gluten free and nut free Coconut Chocolate Mousse With Coconut Whipped Cream Ingredients: 500g Coconut whipped cream (click here for recipe) 175g Planet Organic Cacao Powder 1/4 tsp Vanilla extract 5 – 6 tbsp raw honey or manuka honey Method: Use a hand electric mixer, beat the coconut whipped cream, cacao powder, vanilla extract and honey until creamy. Pour the chocolate mousse into a glass container or jar and store it in the fridge up to 3 days....
Fruit Salad Chia Seed Pudding

Fruit Salad Chia Seed Pudding

This fruit salad chia seed pudding is great for breakfast, brunch, snack or dessert. I normally have it on the day I don’t feel like eating much or on my weekend detox. Fruit Salad Chia Seed Pudding Serving: 1 Ingredients: Any fruits of your choice (i.e: banana, apple, blueberries etc) Chia seed pudding (click here for recipe) Whipped coconut cream (click here for recipe) Method: Wash all the fruits carefully. Cut them into small pieces and put them into a big wine glass or a bowl. Add chia seed pudding, then whipped coconut cream on top. Enjoy!   Tips: Buy organic fruits if you can otherwise soak them into apple cider vinegar or white vinegar water (for more information click here) to eliminate some pesticides from non-organic fruits. Environmental Working Group (EWG) found that some fruits and vegetables do not have much pesticide residues (The Clean Fifteen List) and others have the highest pesticide residues (The Dirty Dozen List).   Reference:...
Flourless Goat Cheese Pancakes

Flourless Goat Cheese Pancakes

These flourless, sugar free, gluten free, grain free Goat Cheese Pancakes are packed with protein and fibre. It’s great for Paleo, GAPS protocol and grain-brain diets. The best of all, they taste yummier than the normal flour pancakes. Flourless Goat Cheese Pancakes     Serving: 2 Ingredients: 150g Goat cheese 3 eggs, separated 1/2 tsp baking powder 1 tsp Bragg Apple Cider Vinegar Organic 1/2 cup Stoney Creek Brown Organic Flaxseed Meal 1 1/2 cup of coconut milk or Ecomil Drink Almond milk  2 tbsp of coconut oil a small pinch of Nirvana Himalayan Crystal Salt Fine 1 tbsp of organic orange zest or any fruits Method: In a high-powered blender (I use the Optimum 9400), blend goat cheese, 3 egg yolks, baking powder, apple cider vinegar, salt, flaxseed meal, coconut milk or almond milk until smooth. Make sure all these ingredients are at room temperature to avoid soggy pancakes. In a big bowl, whip the egg whites until you get a moist peak. Pour the goat cheese batter in another bowl, then slowly fold the whipped white egg in. Heat the skillet pan up in medium heat. Add 1 tbsp of coconut oil, then put 2 tablespoons of the mixture on the pan. Cook it for 3 minutes or until golden, then flip and cook another side for further 3 minutes. Stack the pancakes up on a plate and serve them with chia seed pudding, orange rest or any of your favourite fruits....
Flourless Banana Pancakes with Chia Pudding

Flourless Banana Pancakes with Chia Pudding

When I first embarked the Paleo diet and GAPS protocol, my friends teased me that I would have not much to eat if I don’t eat gluten, dairy, grain nor sugar. I am sure there are a lot of other foods that we could use to substitute for those ingredients These nut free, flour free, sugar free, dairy free, gluten free banana pancakes definitely taste better than the traditional pancakes. Flourless Banana Pancakes with Chia Pudding Serving: 1 Ingredients: 2 bananas 1 egg 1/2 tsp Planet Organic Spice Cinnamon 1 tbsp of shredded coconut 2 tbsp of coconut milk 2 tbsp of coconut oil a small pinch of Nirvana Himalayan Crystal Salt Fine 1 tbsp of organic orange zest or any fruits 2 tbsp of Chia seed pudding (Click here for the recipe) Method: Mash the bananas by using a fork or a masher. Add egg, cinnamon, shredded coconut and Himalayan salt into the mashed banana bowl. Mix all the ingredients together. Heat the skillet pan up in medium heat. Add 1 tbsp of coconut oil, then pour one scoop of the mixture on the pan. Cook it for 3 minutes or until golden, then flip and cook another side for further 3 minutes. Stack the pancakes up on a plate and serve them with chia seed pudding, orange rest or any of your favourite fruits....
Dairy Free & Sugar Free Chia Seed Pudding

Dairy Free & Sugar Free Chia Seed Pudding

Chia seed pudding is a perfect on-the-run-breakfast, afternoon snack or dessert. I make it on my glamping trip too!   Dairy Free & Sugar Free Chia Seed Pudding Serving: 4 Ingredients 1 can of Spiral Foods Coconut Milk 1 cup of The Chia Co Chia Seeds Black 1 tsp vanilla extract 1/2 tsp Planet Organic Spice Cinnamon 1 tbsp Berringa Super Manuka + 120 MGO 100 ml water kefir or kombucha (optional) Method Open the coconut milk can and pour it into a 750ml glass jar. Add chia seed, vanilla extract, honey and cinnamon powder. Stir it. Refrigerate it overnight or at least 2 hours. Serve with strawberry or any of your favourite fruits on top....
How To Make Whipped Coconut Cream – Dairy Free

How To Make Whipped Coconut Cream – Dairy Free

How To Make Whipped Coconut Cream This whipped coconut cream is yummy and healthy. It’s perfect for those who have lactose intolerance or vegan. I top it on chocolate mousse, pancakes, fruit salad or crepes Whipped Coconut Cream Ingredients 1 can of Spiral Foods Organic Coconut Cream 1/4 teaspoon of Vanilla extract Method Store the coconut cream overnight in the fridge to separate the cream and the coconut water.  Open the coconut cream can and pour the coconut water into a small glass jar. Scoop the coconut cream into a big bowl and add the vanilla extract. Use an electric hand mixer and beat the cream until creamy. Transfer the whipped coconut cream into a glass jar and store it in the fridge up to 4...
Do You Have a Sluggish Liver? Top 35 Signs of Sluggish Liver

Do You Have a Sluggish Liver? Top 35 Signs of Sluggish Liver

Liver is a very important organ for well-being. It metabolises fat to control your weight and cholesterol levels; detoxifies and filters your blood to maintain your energy level. It also manufactures essential proteins for healthy immune function; maintains hormone balances; breaks down excess oestrogen and generates the energy to keep you alive. If the liver is under functioning, there are many signs that appear before it gets to the stage of having an abnormal liver function according to standard diagnostic tests.   Here are the Top 35 Signs of Sluggish Liver:   Feeling groggy upon wakening, even if sleep was sufficient; Problems with blood sugar regulation (eg headaches, dizziness or grumpiness on missing a meal); A white or yellow coating on the tongue; Inability to digest fatty foods or alcohol; Sticky or floating stools Constipation; Bad breath; body odor Tendency to gain weight; Skin problems such as eczema, boils, acne, dermatitis, psoriasis, or itchy skin; Headaches especially if associated with nausea, and brought on by alcohol or fatty foods; “Fuzziness” in the head; lack of ability to concentrate; poor memory; Depression or unwarranted anger; Mood swings or unpleasant moods Menstrual irregularities; Allergies; Poor blood clotting ability; Oedema especially of the ankles. Often wake up between 3 am – 5 am Fatigue Abdominal bloating Discomfort or pain over or under the liver “Pot belly” Reflux and heartburn Hemorrhoids Fatty yellowish lumps in the skin around the eyes Overheating of the body Excessive sweating Red itchy and/or dry eyes Red palms Hot and/or burning soles of the feet Gallbladder problems Unexplained weight gain Inability to lose weight even whilst dieting High blood pressure High blood...
Raw Sugar Free Pomegranate Jam

Raw Sugar Free Pomegranate Jam

I love the ideas of catching up with my friends over a High Tea but since I’ve been on a gluten free, dairy free and sugar free diet, munching on some sandwiches and sipping away some English tea aren’t something that my body would fancy for. So, I thought to myself “Maybe I could introduce the raw diet to my friends by inviting them over for some raw high tea?”. And, here I was on my mission looking for some raw sandwich inspirations and came across to a raw strawberry jam photo on Instagram. Raw jam? Awesome! How did they make it? Maybe with some mucilage ingredients? So, I started pulling out all the mucilage ingredients in my pantry and gave lecithin my first go. Surprisingly, all my guests loved this raw jam when I spread it on the banana sandwiches Until now, I still don’t know how others make their raw jams but here is my version of raw jam. Raw Sugar Free Pomegranate Jam   Ingredients   2 big Organic Pomegranates (you could use 1 cup organic strawberry, blue berry or any fruits) 3 tablespoons Wonder Foods Lecithin Granules 2 – 4 tablespoons Berringa Super Manuka + 120 MGO  (depends on how sweet you want your jam) Method   In a high performance blender (I use the Optimum 9400 blender), blend 2 tablespoons Manuka honey, 2 pomegranate seeds or 1 cup of any other fruits and 2 tablespoons lecithin until smooth. Pause the blender to check the sweetness. Add extra Manuka honey if required. Pour the raw jam into a glass jar and store it in a fridge for a...
Top Tips for Natural Cures for Insomnia

Top Tips for Natural Cures for Insomnia

What are the natural cures for insomnia? Exercise: Daily exercise such as yoga, walking, swimming, taichi or cycling can help promoting your sleep. Task organising skills: Before going to bed, write the list of things that you need to do the next day or what concerns you down. This will help putting your active mind at easy. Sleep habits: Warm bath or shower: Having a warm bath or shower before bed may help promoting a good night sleep. Taking supplements: Try taking Valerian, Magnesium and Calcium 30 minutes before bed (Click here to buy your supplements). Don’t use Valerian more than 3 continuous weeks. It is recommended to take a week break after 3 weeks of taking Valerian. Essential oil treatment: Mix 1 tablespoon vegetable oil, 3 drops lavender oil, 3 drops clary sage oil, 2 drops marjoram oil together (Click here to buy the essential oils). Massage a few drops on the temples and the back of your neck. If you are going to have a warm bath, add 2 teaspoons of mixed oils to the warm bath just before getting in. Sprinkle 2 – 3 drops on a wet flannel, squeeze and then rub gently over your body or; Add 3 drops of Eco Aroma Dream Drops essential oil (Lavender, Geranium & Ylang Ylang blend ) into your Essential-in-a-box Aroma Diffuser (Buy it here) Herbal treatments: Make a small herb bag containing crushed Hops and Lavender and slip it into your pillowcase. Fill a small muslin bag with fresh or dried chopped lavender and marjoram, hang it under the tap as the bath is running and then use it as...
How to Poach Runny Eggs

How to Poach Runny Eggs

Whenever I don’t have the time to cook, I’ll quickly have my 5-minute-breakfast, lunch or dinner meal – Poached eggs with avocado on gluten free toasts! This recipe only takes 5 minutes in total so no excuse to not have a healthy quick meal. How to Poach Runny Eggs Ingredients: 200 ml – 300 ml Filtered water (depends on how big is the saucepan) 1 tbsp Bragg Raw Organic Apple Cider Vinegar 2 organic eggs Instructions In a small saucepan, pour enough filtered water to cover the eggs and boil it at a high heat. Once the water is boiling, pour Bragg apple cider vinegar into the boiling water and cracked the eggs in. Turn the heat off immediately and let the saucepan sit on the stove for 1 – 2 minutes depends on how runny you want your eggs. Serve with gluten free breads, avocado and spinach. Bon appetit!        ...
Natural Remedies for Candida Overgrowth

Natural Remedies for Candida Overgrowth

Natural Remedies for Candida Overgrowth Treatments Avoid: Antibiotics, immunosuppressive drugs, steroids and cigarettes. All sugars including white sugar, brown sugar, honey, molasses, FOS, fructose, rice syrup and corn syrup. Sugary foods such as chocolate, candies, cakes, preserved fruits, jellies, jams, prickles, sauerkraut, kimchi, sauces, condiments, mayonnaise, breakfast cereals, ice-cream, processed foods, fruits or fruit juices. Yeasty and fermented foods such as bread, soy sauce, cider, ginger ale, vegemite, miso, tempeh, vinegar, except the lactobacillus fermentation (kefir, kumiss, or kombucha). Sugary drinks, alcoholic beverage of any kind including beer, champagne, cordials or sport drinks. Foods that carry moulds including nuts, some cheese, dried fruits, Indian and Chinese teas. Stimulants including tea, coffee, cola. All refined white flour products including breads, pre-made foods with a bread crumb coating, buns, cakes, pastries, crackers, biscuits, noodles and pastas. Choose whole grain products and yeast free bread. Foods containing citric acid (usually derived from yeast) including most canned or frozen citrus drinks. Multivitamin or multi-mineral supplements unless it is yeast free source. Read labels carefully. Foods and products containing MSG (monosodium glutamate). Meat or fish that have been cured, smoked, persevered, pickled or processed in any way including ham, frankfurters, salami, luncheon meats and bacon etc. Meat, fish and poultry that raised on antibiotics including farmed fish and non organic meats. Choose organic chicken, grass-fed antibiotic free red meats and wild caught fish instead. Milk products including milk, cheese, custards, milk curd etc except for 3 cups of “live” sugar free yogurt every day. Yogurt can also be used as a douche to treat thrush. Nystatin, an anti-fungal medical drug is yeast-based. Washington University...
Coriander Pesto Recipe to Remove Heavy Metals

Coriander Pesto Recipe to Remove Heavy Metals

Coriander Pesto Recipe to Remove Heavy Metals (Mercury, Lead and Aluminium) I had an Haematology/Bolen’s Clot Retraction Test (CRT) done yesterday and the results showed that I have a slight Heavy Metal Toxicity. Maybe the heavy metal toxicity was from the amalgam dental filing that I had when I was a kid, eating tuna for more than 3 meals per week, or using the aluminium cookware/foil years ago? Who knows how, when or what caused it? I just did not want any of those heavy metals in my body. Some people believe that heavy metal toxicity is “a major cause of hormonal imbalances, cancer, thyroid problems, neurological disturbances, learning problems, depression, food allergies, parasites etc”. Others believe heavy metal doesn’t do any harm to your body. I am not going into details to explain whether heavy metals are good or bad for your body but this Coriander Pesto recipe is yummy! Well, it’s food and there is no harm of eating it everyday so whether you believe it removes the heavy metals or not, let the results speak for itself. For those who have heavy metal toxicity but do not like Coriander, you may try Bentonite (I use Hydrated Bentonite) or Zeolite but foods are always better! You will need to eat 2 tablespoons of this coriander pesto everyday for 3 weeks to remove the heavy metals. I tweaked this coriander chelation pesto recipe from yberaud9 a bit to give it a bit of kick. Coriander Pesto Recipe 6 garlic cloves (use 2 or 4 cloves if you don’t like garlic much) 1/3 cup Brazil nuts – a good source of...
Gluten Free, Dairy Free & Sugar Free Carrot Souffle

Gluten Free, Dairy Free & Sugar Free Carrot Souffle

What am I going to do with a 20-kilo-bag of organic carrots? Carrot juice, carrot pancakes, raw carrot cheesecake, carrot ice-cream, carrot soup, carrot kimchi and carrot smoothies? I made them all. What’s next? Carrot Souffle perhaps? I still remembered the soft and nice texture of the carrot souffle that I had years ago. The carrot souffle was melted in my mouth! I couldn’t help having a second serving. I tweaked the ingredients in Food recipe to make it suitable for my gluten free, dairy free and sugar free diet.   Gluten Free, Dairy Free & Sugar Free Carrot Souffle Cooking time: 45 minutes   Ingredients: 1kg organic carrots 1 teaspoon of cinnamon powder 3 tablespoon of raw cold pressed organic coconut oil 3 tablespoons of Orgran gluten free flour 1 pinch of Himalayan salt 1 teaspoon of Aluminium free baking powder 2 organic eggs (opt out if you are vegan) 2 tablespoon white chia seeds 2 tablespoon stevia 1 teaspoon vanilla extract 1 teaspoon organic nutmeg   Method:   Add carrot, cinnamon, stevia, chia seeds, vanilla, coconut oil and nutmeg into a high performance blender (I use the Optimum 9400 blender) and blend it until smooth. In a big bowl, whisk the eggs and add sifted flour, baking powder and Himalayan salt. Mix all the ingredients together. Pour the carrot mixture into the bowl. Whisk it all up. Meanwhile, preheat the oven and set at 175 degree C. Pour the batter into a greased baking tray/mold and bake it in the fan forced oven for 45 minutes. Rotate the cake after 25 minutes. Tips:  Use a bamboo skewer to check to see whether the cake is cooked (if the...
Top Tips to Activate Nuts

Top Tips to Activate Nuts

Why do we need to activate raw nuts?   Raw nuts are a very healthy snack packed with protein, fibre, healthy fats and are good sources of calcium, magnesium and zinc. However, raw nuts also contain phytic acid and enzyme inhibitors which can interfere with the absorption of certain nutrients. Phytic acid binds to minerals such as zinc, iron, magnesium, calcium, chromium, and manganese in the digestive tract, making these minerals unavailable for absorption. When we consume foods with phytic acid, we may have mineral deficiencies or bone loss due to the mineral absorption inhibitor of phytic acid. If you eat large amounts of raw nuts, you may put extra pressure on your digestive system and experience bloating, nausea and heaviness. All these digestive symptoms can be prevented by activating the nuts!  How to activate Nuts   Cover raw nuts in salted water in a bowl or a glass jar. For almonds, hazelnuts, macadamias or peanuts, use 2 teaspoons of salt mix with enough water to cover your nuts. For pecans and walnuts, only use 1 teaspoon of salt. Soak the nuts between 7 – 12 hours and between 12 – 14 hours for almonds. Strain and rinse the nuts. Place the nuts on a baking tray in a low heat oven for around 12 – 24 hours or on a food dehydrator Make sure the nuts are totally dry before remove them from the oven otherwise they can go moldy. Store them in the fridge in an air-tight container. Soaking nuts increases the nutrient value of the nuts and enhances the digestibility of the nuts.   References: Real food for ager Nature...
Clearance SALE – Save $25 (36% off RRP) on Garden of Life RAW Organic Meal Protein. Hurry! Stock Limited!!!

Clearance SALE – Save $25 (36% off RRP) on Garden of Life RAW Organic Meal Protein. Hurry! Stock Limited!!!

    Clearance Sale – Save $25 (36% Off RRP) on Garden of Life Raw Organic Meal Replacement Formula Vanilla Spiced Chai 1.1 kg ONLY Hurry!!! While stocks last Why Choose RAW Meal?   It contains live probiotics and enzymes, 20 Vitamin Code vitamins and minerals, beta-glucans, SOD, glutathione and CoQ10. It contains 26 superfoods from RAW organic seeds, sprouts and greens. It provides 34 grams of protein, 9-16 grams of fiber. Best of all, it is RAW, organic, vegan, gluten-free, dairy-free, lactose-free, sugar free, soy free without any fillers, synthetic nutrients, artificial flavors, sweeteners, preservatives, nor trans fat.     Note: This product expires on 30th June...
Gluten Free & Dairy Free Kidney Bean Beetroot Pancakes

Gluten Free & Dairy Free Kidney Bean Beetroot Pancakes

Winter? Don’t you love it! The cold and flu season! Yike! I am fortunate that I haven’t got a cold or a flu for the last 5 – 6 years but for the last few days, I started getting a stuffy nose. Ah, I desperately need to eat more foods that boost my immune system up and clear this stuffy nose. And so, I added an extra ingredient – Lemon zest into my pancakes to help me clearing my stuffy nose. These Kidney Bean Beetroot Pancakes contains more fibre and protein than the beetroot pancakes and the carrot pancakes. They are packed with good wholesome foods, fibre, vitamins, minerals, omega 3 6 and good fats. Best of all, you have 1.50 serve of vegetable in your breakfast – 3.5 serve of vegetables to go ay! Gluten Free, Dairy Free & Sugar Free Kidney Bean Beetroot Pancakes Serving: 2                          Cooking Time: 20 minutes     Ingredients: 1 organic medium beetroot (1 cup chopped beetroot) 1 organic carrot 1 cup of cooked organic red kidney beans 1 tablespoon of grated organic lemon zest 1 teaspoon of cinnamon powder 1 cup organic coconut cream 2 tablespoon of raw cold pressed organic coconut oil 2 tablespoons of black chia seeds 1 tablespoon of shredded coconut 2 tablespoons of LSA (1 teaspoon of organic Lindseed/Flaxseed meal, 1 teaspoon of Sunflower Seeds & 1 tablespoon of Almond) 1/2 cup of either organic brown rice flour, organic almond flour, organic quinoa flour, organic amaranth flour or organic buckwheat flour 1/2 cup organic Chickpea flour (Besan flour) 1 pinch of Himalayan salt...
Brown Rice Kidney Bean Chinese Cabbage Rolls

Brown Rice Kidney Bean Chinese Cabbage Rolls

  This cold weather makes me wanna eat something steamy hot – some cabbage rolls perhaps? The cabbage rolls that I made last time was a big hit! Since I had some left over brown rice and kidney bean, might as well use up all the ingredients that I have in the fridge. Brown Rice Kidney Bean Chinese Cabbage Rolls Serving: 2                          Cooking Time: 25 minutes     Ingredients: 1/2 organic medium beetroot, grated 1/2 organic carrot, grated 1/2 organic parsnip, grated 1 organic brussels sprout, thin sliced 1/2 cup of cooked organic red kidney beans 1 tablespoon of organic sunflower seeds 1 cup cooked brown rice 2 slices of Jalapeño or fresh chilli, chopped 1 piece of dolmade, chopped (optional) 4 organic black olives, chopped 4 chives, chopped 1/4 Spanish onion, chopped 2 cloves of garlic, chopped 1 teaspoon of organic fennel seeds 2 tablespoons of black chia seeds (Soak in 1/2 cup of water for 10 – 15 minutes) 1/2 teaspoon organic cumin powder 1 tablespoon of Bragg Organic All Purpose Seasoning 1 organic egg (opt out if you are vegan) 1 teaspoon of grated ginger Some organic black pepper 1 tablespoon of organic extra olive oil 10 toothpicks   Method: 1. In a big bowl, mix all the ingredients together except the Chinese cabbage 2. On a plate or a chopping board, lay the Chinese cabbage flat.  3. Put 2 tablespoon of the mixed ingredients on the end of the Chinese cabbage stalk, roll it and secure with a toothpick. 4. Place the cabbage rolls in a steamer and steam it for 15 minutes....
Gluten Free, Dairy Free & Sugar Free Beetroot Pancakes

Gluten Free, Dairy Free & Sugar Free Beetroot Pancakes

What are you going to cook for your mother or your wife on the Mother’s Day? Fancy some Gluten Free, Dairy Free and Sugar Free Beetroot Pancakes? They are slightly tastier than the carrot pancakes and packed with good wholesome foods, fibre, vitamins, minerals, omega 3 6 and good fats. Best of all, you have one serve of vegetable in your breakfast. Gluten Free, Dairy Free & Sugar Free Beetroot Pancakes Serving: 1                          Cooking Time: 15 minutes     Ingredients: 1 organic medium beetroot (1 cup chopped beetroot) 1 teaspoon of cinnamon powder 1 cup organic coconut cream 2 tablespoon of raw cold pressed organic coconut oil 2 tablespoons of black chia seeds 1 tablespoon of shredded coconut 2 tablespoons of LSA (1 teaspoon of organic Lindseed/Flaxseed meal, 1 teaspoon of Sunflower Seeds & 1 tablespoon of Almond) 1/2 cup of either organic brown rice flour, organic almond flour, organic quinoa flour, organic amaranth flour or organic buckwheat flour 1/2 cup organic Chickpea flour (Besan flour) 1 pinch of Himalayan salt 1 teaspoon of Aluminium free baking powder 1 organic egg (opt out if you are vegan) 1 tablespoon of organic dark Agave Nectar 1/4 of organic lemon   Method: 1. In a medium-sized bowl, whisk the egg and set aside. 2. In a high performance blender (I use the Optimum 9400 Blender), blend beetroot, cinnamon, coconut cream, shredded coconut, 1/2 of coconut oil, LSA, chia seeds until smooth. Add the puree to the egg and stir to combine.   3. In a separate bowl,  sip together the flours, baking powder, and salt....
Gluten Free & Dairy Free Carrot Pancakes

Gluten Free & Dairy Free Carrot Pancakes

I love pancakes but a lot of gluten free pancakes are dry and they are mostly made from white rice flour or maize flour which I am not fond of. I can’t remember all the things that I dreamt last night but I only vaguely remembered that I was looking for some ingredients to make the pancakes – something that add more moisture and textures to the “boring & dry” gluten free pancakes that I would normally have! And so, the gluten free, dairy free and sugar free carrot pancakes were born with a bit of creativity and a lot of tender loving care! I gotta say this is one of the best gluten free pancakes that I have ever made or eaten. I feel a lot more content knowing that I am eating the nutritious foods with a good source of fibre, omega 3 6, good fats, protein, vitamins and minerals. Gluten Free, Dairy Free & Sugar Free Carrot Pancakes Serving: 1                          Cooking Time: 15 minutes Ingredients: 1 organic carrot (1 cup chopped carrot) 1 teaspoon of cinnamon powder 1 cup organic coconut cream 2 tablespoon of raw cold pressed organic coconut oil 2 tablespoons of black chia seeds 1 tablespoon of shredded coconut 1/2 cup of either organic brown rice flour, organic almond flour, organic quinoa flour, organic amaranth flour or organic buckwheat flour 1/2 cup organic Chickpea flour (Besan flour) 1 pinch of Himalayan salt 1 teaspoon of Aluminium free baking powder 1 organic egg (opt out if you are vegan) 1 tablespoon of organic dark Agave Nectar 1/4 of organic lemon...
Top Tips for Buying and Storing Nuts and Seeds

Top Tips for Buying and Storing Nuts and Seeds

How to Buy and Store Nuts and Seeds?   Nuts and seeds have high lipid content which makes them get rancid more quickly if they are exposed to light, heat, moisture and metal ions. Therefore, it is best to buy unshelled nuts and store them in a dark, cool, dry area and in air-tight glass containers. You can store your nuts and seeds: At room temperature for 2 – 4 months. In a fridge for 6 – 7 months. In a freezer for a year or so. If you only have a small quantity of nuts and seeds and go through them within 2 – 4 months, store them at the room temperature otherwise it is best to refrigerate or freeze them. During the hottest months of summer, store them in the fridge.     Photo Credit: cook13.com...
Save Further 15% Off (Up to 35% Off RRP) on Synergy Natural Organic Chlorella – Hurry!!! Offer Ends on 29th April

Save Further 15% Off (Up to 35% Off RRP) on Synergy Natural Organic Chlorella – Hurry!!! Offer Ends on 29th April

Save Further 15% Off (Up to 35% Off RRP) on Synergy Natural Organic Chlorella.  Hurry!!! Offer Ends on 29th April. Enter Coupon code “syn15” at the checkout to receive further 15% Off on our already discounted prices.     Offer includes: Synergy Natural Chlorella Organic 200t Synergy Natural Chlorella Organic 500t Synergy Natural Chlorella Organic 1000t Synergy Natural Chlorella Organic 100g Synergy Natural Chlorella Organic 200g Synergy Natural Chlorella Organic 500g Synergy Natural Chlorella Organic 1kg  ...
Are You Ready For This Winter? Save Up to 25% Off RRP on Hilde Hemmes Herbal Selected Products

Are You Ready For This Winter? Save Up to 25% Off RRP on Hilde Hemmes Herbal Selected Products

Save Further 12% Off (Up to 25% Off RRP) on Hilde Hemmes Herbal Selected Products Hurry!!! Offer Ends on 29th April 2015 Enter Coupon Code “12off” at the checkout   Offer includes: Hilde Hemmes Herbal’s Bronchial Cough Mix 200ml Liquid Extract Hilde Hemmes Herbal’s Echinacea Root 100ml Liquid Extract Hilde Hemmes Herbal’s Echinacea Root 200ml Liquid Extract Hilde Hemmes Herbal’s Echinacea Root 500ml Liquid Extract Hilde Hemmes Herbal’s Echinacea Root 1000mg 60vc Hilde Hemmes Herbal’s Cold-Rid 30s Tea Bags Hilde Hemmes Herbal’s Elimo-Cough 30s Tea Bags Hilde Hemmes Herbal’s Liquorice Root 30s Tea Bags     Photo Credit:...
Gluten Free Sugar Free Coconut Brown Rice Chia Pudding

Gluten Free Sugar Free Coconut Brown Rice Chia Pudding

After a couple years of eating raw foods and having cold breakfasts (i.e:fresh vegetable juice and fruit salads) every morning, I am kinda missing my warm and filling breakfast. I love the creamy and rich texture of Oat porridge (I use Gloriously Free Uncontaminated Oats as they are Wheat Free & Preservative Free), Quinoa porridge, Amaranth porridge, Millet porridge, Teff porridge and Buckwheat porridge. Since I have some left over Brown Rice from my vegan sushi feast, I use it for my porridge.   Coconut Brown Rice Chia Pudding Serving: 1       Cooking time: 10 – 15 minutes Ingredients: 1/2 cup Reduced Fat Coconut milk 1/2 cup coconut water 1/2 cup cooked Brown Rice 1 tablespoon Chia seeds 1 teaspoon Organic Cinnamon powder 1 handful of Goji Berry   Cooking Instructions: Pour the coconut milk and coconut water in a saucepan. Add brown rice, chia seeds and cinnamon powder. Cover the saucepan with the lid and stir occasionally. Cook the porridge for 10 – 15 minutes between low to medium heat or increase it to medium heat if pressed for time. Before turning the heat off, add the Goji berry and stir it. Serve immediately. Tips: If you don’t have much time in the morning, cook this porridge before the night (ideally before going to bed) and store it in a themos to keep warm until the next morning. Eat it on the train or at work! Bon Appetit!  ...

Save Further 25% Off (Up to 40% Off RRP) on Weleda Arnica Range – Hurry!!! Offer Ends on 29th April

Are you an athlete? Or do you bruise easily?   Arnica has been using for bruises, aches, sprains, insect bites, osteoarthritis, myalgia, chapped lips, and acne. Weleda’s Arnica Range soothes aching muscles before and after exercise, provides fast healing for bruises, sprains and supports the healing process.   Save Further 25% Off (Up to 40% Off RRP) on Weleda Arnica Range.  Hurry!!! Offer Ends on 29th April. Enter Coupon code “25off” at the checkout to receive further 25% Off on our already discounted prices.   Offer includes:   Arnica Massage Oil 100ml Arnica Cream 36ml Arnica Pilules 30g Arnica 6x Drops 30ml Arnica 6x Oral Spray 30ml Arnica 30c 100 tabs Arnica 30c Liquid...
Save Further 20% Off (Up to 42% Off RRP) on Weleda Selected Products – Hurry!!! Offer Ends on the 7th May

Save Further 20% Off (Up to 42% Off RRP) on Weleda Selected Products – Hurry!!! Offer Ends on the 7th May

Are you looking for some gifts for Mother’s Day?   Our Multi Award winning products from Weleda are perfect gifts for your wife or your mother. For more than 90 years, Weleda has demonstrated that nature can nurture and the earth can heal. Every Weleda product is from pure plant extracts, herbs and flowers. Why do we love and use Weleda products? They use organic ingredients from Biodynamic gardens or certified wild sources. They support local projects and form fair trade partnerships all around the world. They minimise their carbon footprint wherever possible, be it in construction or transport.     Save Further 20% Off (Up to 42% Off RRP) on Weleda Wild Rose Smoothing Facial & Body Care for Mother’s Day on 10th May – Hurry!!! Offer Ends on the 7th May Enter Coupon code “MOTHER” at the checkout to receive further 20% Off on our already discounted prices.   Offer includes: Wild Rose Creamy Body Wash 200ml Wild Rose Pampering Body Lotion 200ml Wild Rose Body Oil 100ml Wild Rose Deodorant 100ml Wild Rose Smoothing Facial Lotion 30ml Wild Rose Smoothing Day Cream 30ml Wild Rose Smoothing Night Cream 30ml Wild Rose Eye Cream 10ml       Photo Credit: Forest Hill...
The Best Tip To Kill Cockroaches & Fruit Flies Naturally Without Any Sprays

The Best Tip To Kill Cockroaches & Fruit Flies Naturally Without Any Sprays

 How to kill cockroaches & fruit flies naturally?   What comes in as an uninvited guest and becomes an owner? Cockroach and fruit fly!   We have been having a lot of fruit flies at home lately and we have set a few fruit fly traps around the house with apple cider vinegar but they didn’t seem working as effectively as we wanted. The fruit flies seemed attracted to the wine that my flatmate’s (Shorty) drank more. Maybe they are alcoholics? A bit frustrated with the fruit flies enjoying “their bath” in his glass of wine, Shorty set up some traps with the red wine that my friends brought over for dinner last time. We could see a lot more fruits flies falling into our traps. Hooray! We left one trap outside our garden patch too. Surprisingly, the next morning we got 3 cockroaches and a few fruit flies in our trap. So, we have more “alcoholics” falling into our trap – Jackpot!!!   So, what do you do to get rid of cockroaches or fruit flies?   You can simply pour some red wine into a tall glass (we use tumbler) or a tall jar so the cockroaches can’t craw themselves out. Leave it on the floor anywhere that you think the cockroaches like to “play hide and seek” (i.e: kitchen corners, kitchen bench, kitchen cupboard, wardrobe or outside the garden etc). If you decide to leave the cockroach trap in your wardrobe, put it in right the corner so that you won’t knock it over.   Change the wine every 2 days. Pour the cockroaches and the wine into a few plastic...
Valerian – A Natural Remedy for Insomnia

Valerian – A Natural Remedy for Insomnia

What is Valerian? Valerian scientific name is Valeriana officinalis and it is a perennial flowering plant with heads of sweetly scented pink or white flowers that bloom in the summer. Valerian flower extracts were used as a perfume in the 16th century. Valerian has been used as a medicinal herb since at least the time of ancient Greece and Rome (Wikipedia, 2015). What are Valerian benefits? Valerian has been used for insomnia, dyssomnia, anxiety-associated restlessness, sleeping disorders, muscle and joint pain, nervous asthma, hysterical states, excitability, hypochondria, headaches, migraine, stomach upset, menstrual cramps and symptoms associated with menopause including hot flashes and anxiety. It has also been used for mood disorders such as depression, infantile convulsions, mild tremors, epilepsy, attention deficit-hyperactivity disorder (ADHD), chronic fatigue syndrome (CFS). Valerian can also be used as a bath additive for restlessness and sleep disorders. Research shows that taking valerian orally modestly reduces the time to sleep onset by 14 – 17 minutes and improves sleep quality by 1.4 – 1.8 times. The greatest benefit is usually seen in patients taking 400-900 mg valerian extract up to 2 hours before bedtime. Valerian does not relieve insomnia as fast as benzodiazepines hence continuous nightly use for several days to 4 weeks might be needed for significant effect. Some research shows valerian extract 600 mg daily for 3.5 months has similar effects to oxazepam 10 mg for improving sleep quality, sleep duration, and feelings of refreshment after sleeping. In clinical research, a valerian combination product containing 400 mg valerian, 160 mg lemon balm, and 375 mg hops significantly improved sleep quality compared to a similar product that did not contain a substantial...
How to Lose Your Belly Fat in 3 Days with Only 3 Healthy Ingredients

How to Lose Your Belly Fat in 3 Days with Only 3 Healthy Ingredients

This recipe has been given by my Doctor’s wife. She has tried it herself and she lost her belly fat and shredded some weights after 3 days eating steamed Sea Perch (Orange Roughy), steamed Asparagus and Granny Smith Apples for lunch and dinner. She has been telling many of her friends, family and her husband’s patients and a lot of them found this recipe help losing their belly fat. As unbelievable as it sounds, my Doctor’s wife thought she could give this “fish diet” a go and see how it goes after received a “green light” from her husband to go ahead with this diet. If you find this “diet” works, please spread the words so others could benefit from it. Sharing is caring!  Photo Sources: Vegkitchen.com & Environment.gov.au All the Ingredients to Lose Belly Fat for 3 Days: 6 Sea Perch (Orange Roughy) Fillets (The fillet is milky white and boneless) 3 Bunches of Asparagus 12 Granny Smith Apples You are only allowed to eat one steamed Sea Perch (Orange Roughy) fillet and 1/2 bunch of Asparagus with 2 Granny Smith apples for lunch and dinner and drink at least 2 liters of water throughout the day – Nothing else! For this recipe to be working effectively, these 3 ingredients are very essential. It is NOT recommend to substitute Sea Perch with other fish or Granny Smith apple with other apples as the sea perch, asparagus and Granny Smith apple combination helps to “defecate” the fat out of your stomach. We still do not why but it actually works! Breakfast: Upon rising, drink a glass of warm water and the remaining...
Is Buckwheat Gluten Free? What are the Benefits of Buckwheat?

Is Buckwheat Gluten Free? What are the Benefits of Buckwheat?

What is Buckwheat? Buckwheat was originally grown in Asia but is now also grown in North America. It has likely been grown in China since approximately 1000 BC. Credit Photo: photos-gratuites.org   Is Buckwheat gluten free? Yes, it is. People often think Buckwheat is a gluten grain because it contains the word “wheat” in its name but Buckwheat is actually a gluten-free grain. Both the Celiac Disease Foundation and the Gluten Intolerance Group consider buckwheat an acceptable food item (Credit Source: naturalmedicines.therapeuticresearch.com). What are the benefits of Buckwheat? Buckwheat is low in Saturated Fat, very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, Protein, Riboflavin, Niacin, Phosphorus, Magnesium, Copper and Manganese (Credit source: nutritiondata.self.com) Buckwheat is one of the grains that contains the Total Fatty Acids Omega 3 and Omega 6. Now, we know the Total Fatty Acids Omega 3 and Omega 6 are NOT only in fish but in grains. One cup (170g) of Buckwheat contains 583 Calories, 6g Total Fat, 122g Total Carbohydrate, 17g Dietary Fiber, 23g Protein, 133mg Total Omega 3 Fatty Acids, Total Omega 6 Fatty Acids, 0.2mg Thiamin (11%), 0.7mg Riboflavin (42%), 11.9mg Niacin (60%), 0.4mg Vitamin B6 (18%), 51mcg Folate (13%), 2.1mg Pantothenic Acid (21%), 30.6mg Calcium (3%), 3.7mg Iron (21%), 393mg Magnesium (98%), 590mg Phosphorus (59%), 782mg Potassium (22%), 1.7mg Sodium (0%), 4.1mg Zinc (27%), 1.9mg Copper (93%), 2.2mg Manganese (111%) and 14.1 mcg Selenium (20%). Preliminary evidence suggests that consuming dietary buckwheat may improve long-term glucose tolerance in patients with diabetes and that drinking a buckwheat tea for 3 months may prevent further leg swelling compared with placebo in patients with chronic venous insufficiency....
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