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”....
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