Moringa (drumstick) and the story of Kuli Kuli

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MORINGA (DRUMSTICK) AND THE STORY OF KULI KULI

Blog > Moringa (drumstick) and the story of Kuli Kuli

Moringa (drumstick) and the story of Kuli Kuli

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Moringa (drumstick) and the story of Kuli Kuli This goal of this newsletter has always been to empower people to eat right for their wellness; to “pay the farmer not the pharmacy” as we say. From time to time, we also want to feature how game-changing entrepreneurs are rewriting the story of our relationship with food.

Today, we invite you to explore Kuli Kuli Foods, a California-based food company and how they are changing lives with, and through moringa.

Kuli Kuli – how it all started

Kuli Kuli’s founder, Lisa Curtis, first tried moringa while serving as a Peace Corps volunteer in a small village in Niger. As a vegetarian, she ate mostly rice and millet which left her feeling weak. The local women heard about her fatigue and pulled the leaves off a nearby moringa tree, mixing it with a popular peanut snack called “kuli-kuli”. Lisa ate the moringa snack everyday and found her energy return. She shortly founded Kuli Kuli to partner with women in West Africa to bring high quality moringa to a wider audience in the US, while also helping these women earn a sustainable livelihood.

Mighty Moringa: Eat the vegetable (drumstick) and its leaves (a form of spinach)

Moringa is a treasure house of essential nutrients that improve immunity. It has long been known to be an antifungal, anti-viral, antidepressant and anti-inflammatory agent. The leaves and the vegetables are both nutrient rich, and when dried & powdered the nutrient density skyrockets. Gram per gram, moringa leaves have 25x the iron content of spinach, 10x the vitamin A content of carrots, 15x the potassium of bananas and 17x the calcium of milk.

Effect on hypertension

One cause of high blood pressure is an increase of reactive oxygen species (ROS) in the blood that can cause an inflammatory response which constricts blood vessels thus increasing blood pressure. Moringa leaves contain several bioactive compounds including phenolic acids (gallic & ferulic acid) and flavonoids (such as quercetin, catechin, and epicatechin). These bioactive compounds have antioxidant properties that directly counter this oxidative stress. Regular consumption of moringa leaves has been shown to have a significant reduction in blood pressure in test subjects.

A mission to improve nutrition and lives

Moringa is a tropical tree that requires little water, and can help restore degraded soil, making it an excellent crop for farmers looking to supplement their income. Kuli Kuli partners directly with small family farmers and women’s cooperatives to help them scale, while providing ongoing technical support. Their guarantee to purchase from these farmer networks has enriched the lives of more than 3200 farmers to date, and planted more than 24.6 million moringa trees!

To learn more about this company, and for some novel recipe inspiration, visit kulikulifoods.com



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Healing food systems known for centuries

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HEALING FOOD SYSTEMS KNOWN FOR CENTURIES

Blog > Healing food systems known for centuries

Healing food systems known for centuries

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Healing food systems known for centuries
 The Incas, Mayans, ancient Chinese, Indians, Mediterraneans had long ago figured out that “we are what we eat”, and correspondingly built up a staggering knowledge of plants, nutrition and their impact on our wellness. In many ways scientists today are still playing catch up as they point out goodness of chemicals & molecules in foods through “analysis”, “evidence-based science” and “observation”.

This newsletter is committed to providing you evidence-based tips that will uncover the magical pharmacy in our kitchens. We love meta studies and peer reviewed articles, but we also hear the voices of our elders speaking to us through the centuries, gently guiding us to be aware that we are what we eat.

Today, we explore 2 ancient but powerful systems, still being practiced, though a mere shadow of their former selves, Traditional Chinese Medicine (TCM) and Ayurveda. There is much to learn. Superfoods are different for different people. There’s logic to seasonal foods, occupation-based diets, stage of life foods, importance of color in foods, personality-based diets etc.

TCM: foods are Yin or Yang, but balance is key!


While western nutrition classifies food based on the macro and micronutrients, TCM classifies it by its Yin (cool/cold) or Yang (warm/hot) energy. The principle is that imbalances in Yin-Yang lead to ill health; eating to restore the imbalance keeps the body at optimal health. Yang foods invigorate and fuel, while Yin foods calm, purge excess toxins, dampness or dryness in the body.

Yin foods: tofu, watermelon, starfruit, watercress, cucumber, cabbage.
Yang foods: apricot, leek, cinnamon, nutmeg, ginger, egg, most animal protein.

TCM: eating with the seasons


It’s no accident that we crave something cooling in the summer. TCM advises linking food & seasonal effects.

Spring – a time of renewal; reduce dampness in the body with corn, white beans, onions. Summer; cool down with watermelon, cucumber. Autumn – the shortening of days and onset of cold; lubricate with snow peas and honey. Winter – for deep reflection and restoration; embrace the slower energy with warming root veggie stews and spices.

Ayurveda classifies people along energy types or ‘Doshas’.


The duality of Yin and Yang of TCM is matched by the trinity in Ayurveda- the 3 ‘doshas’ that define body type, health, personality:
Vata (space & air): energetic, intense, creative.
Pitta (fire & water): intelligent, joyful, driven.
Kapha (earth & water): calm, loving, lethargic

Ayurvedic practitioners can identify physical & health traits for each dosha & personalize dietary advice based on this deep understanding.

Ayurveda’s fundamental advice for healthy eating.


1. Include diverse foods in every meal (‘the six tastes’) to ensure balance.
2. Stop eating when satisfied, not full.
3. Eat freshly cooked foods for energy.
4. Focus on your food while eating, so you are truly nourished.
5. Make lunch the largest meal and keep dinner light.

And consult an Ayurvedic practitioner to identify what food works best for you.

We know our body reacts well to certain foods and is indifferent to others. Let’s be acutely aware of how we feel after every meal. This heightened awareness will make us eat better, feel better.



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Farming 3.0: From the hanging gardens of Babylon to artificial intelligence

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FARMING 3.0: FROM THE HANGING GARDENS OF BABYLON TO ARTIFICIAL INTELLIGENCE

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Farming 3.0: From the hanging gardens of Babylon to artificial intelligence

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Farming 3.0:From the hanging gardens of Babylon to Artificial Intelligence
There is a silent global revolution gathering speed in agriculture. It goes by many names: precision farming, hydroponics, aeroponics, vertical farming, urban farming, indoor farming, aquaponics etc. It represents the convergence of agriculture, genetics & information technology and promises to usher in a new era of food security, nutrition and a reduced carbon footprint.

This new technology can release the full genetic potential of seeds aided by artificial intelligence, precisely targeted nutrition, the use of ultraviolet light and the right physical environment including temperature, moisture, humidity. Without the need for soil, rain, open air or in some cases even sunlight these plants can grow indoors, in media like peat or coconut moss and out of season and with very little water.

This controlled environment makes plants healthier and less susceptible to disease from water, air, soil and insects. Yields for plants like green leafy vegetables and some vine crops like tomatoes, cucumber and peppers can reach 100 times conventional farming without the use of synthetic fertilizers, toxic chemicals like pesticides and weedicides.

The global food security solution may finally be within our reach. Today we dig into hydroponics and answer some common questions.

What is hydroponics?
A greener revolution!


Hydroponic farming involves growing plants & vegetables in a carefully calibrated mineral-rich water solution. Growers can precisely control nutrients and microbes needed by the plant at different stages.

Hydroponics is immensely resource friendly with up to 95% savings in water and 90% reduction in land and can be grown year round. This allows hydroponic farms to increase productivity by up to 100 times as compared to traditional farming!

There are many variations of hydroponics – aquaponics, aeroponics, dryponics (to name a few) and different techniques within each of these. There is no simple answer to which of these is superior; that depends on the crop, location (climate) and other factors.

Are vegetables grown hydroponically as nutritious as those grown in soil?
Yes. And fresher too!


Plants make their own vitamins, so levels tend to be similar whether grown hydroponically or in soil. But minerals & phytonutrients in hydroponic plants can be significantly enhanced. For example, tomatoes can be redder because of more lycopene, the magical antioxidant. Kale & spinach can have more chlorophyll and iron. The result is that vegetables grown hydroponically could even be nutritionally superior to traditionally grown ones. This is achieved, not through genetic manipulation but by carefully nurturing the individual plants, helping them release their inherent nutrition.

And because they are grown close to consumers, they are fresher too arriving at homes within a day or two or sometimes within hours of harvesting. This makes them and the planet greener, cleaner, healthier.

How clean is hydroponics?
Very green, very clean


Most plant parasites originate from the soil (pests, fungi, weeds). Hydroponics reduces this incidence without assistance from toxic chemicals (pesticides, fungicides, and weedicides). Reduced parasites also allow the plant maximum access to the nutrition meant for its consumption thus forming a virtuous cycle of creating healthier, more resilient plant.

With up to 95% savings in water, and 90% in land utilization, hydroponics is immensely resource friendly. This makes it viable to be set up in urban areas, closer to consumers. This further reduces carbon intensive ‘food miles’ resulting in a cleaner planet, greener city and a healthier consumer.

Is hydroponics organic?
Not always. Yet they are significantly safer


Hydroponic companies, just like traditional farms, have the option to make organic and non-organic choices. While most use nutrients (like nitrogen, phosphorus, potassium) in ionic forms derived from chemical salts, there are emerging organic options available. Choice of growing media to support the plants is also an important consideration – there are many synthetic (foam, plugs) and natural (peat, coco-coir, rockwool) media that both work well.
But in general, they do not use synthetic fertilizers like urea, diammonium phosphate and several toxic pesticides and herbicides of conventional crops.

And because they are grown close to consumers, they are fresher too arriving at homes within a day or two or sometimes within hours of harvesting. This makes them and the planet greener, cleaner, healthier.

Is hydroponics going against nature?
NO. But it’s both evolutionary and revolutionary


4000 years ago, one of the seven wonders of the ancient world ‘The hanging gardens of Babylon’ and the Aztecs 3000 years later both grew plants on the principle of hydroponics. They were a bit ahead of their times!

The absence of soil in hydroponics is often seen as being unnatural. Soil is essentially an expensive foundation or growing media that supports a vast ecosystem that plants use. This can be easily replicated through other growing media without sacrificing the microbial environment the plant needs. The natural process of photosynthesis is not circumvented in hydroponics and it only needs 10% of the land.

Just like humans emerged from the woods and savannah to cities, homes & controlled environments, so too will plants. Hydroponics and indoor farming are creating safer environments for plants to thrive and grow to their fullest genetic potential. A well-cared for and healthy plant is naturally more resilient and nourishing than one that must expend most of its energy to survive.

Is hydroponic produce expensive?


Hydroponic produce is often slightly dearer than traditional alternatives owing to the degree of technology and craft that goes into growing higher quality, nutritionally denser, and more flavourful food. However they are significantly cheaper than most organic produce. With hydroponic farms that are closer to you, you would be paying lesser for transport and handling and the premium directly translates into a superior and cleaner product. With increase in scale and prevalence of hydroponic farms, the costs of enabling technology are also rapidly coming down.

Meanwhile, look for a locally grown hydroponic vegetable near you and enjoy its pristine flavour, colour, texture and nourishment. Let’s pay the farmer, not the pharmacy!

To learn more about the company, visit livfreshfarms.com



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Can planned nutrition + exercise reverse diabetes? Experts say YES!

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CAN PLANNED NUTRITION + EXERCISE REVERSE DIABETES? EXPERTS SAY YES!

Blog > Can planned nutrition + exercise reverse diabetes? Experts say YES!

Can planned nutrition + exercise reverse diabetes? Experts say YES!

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Can planned nutrition + exercise reverse diabetes? Experts say YES! 

It is impractical to count the daily calories we eat. So, the recommended daily allowance (RDA) of 2000 to 2500 calories/day is largely anecdotal. Also, it is crucial where these calories come from: simple carbs or complex carbs, plant or animal proteins, saturated or unsaturated fats. And computing this is equally hard.

 

So, the effective regimen is to start from our everyday baseline and make incremental changes to both quantity and quality of calories in our food. Even if we start our new regimen 10 years after the onset, research shows, we can reverse Type 2 diabetes. The 3-point mantra is eat less, eat right & workout more.

 

Eat less: Very simply, high calorie intake for diabetics leads to excess fat in the liver, leading to excess fat in the pancreas. Consequently, the liver produces more glucose and the pancreas produce lower insulin, both bad outcomes for diabetics.

 

Eat right: Whole grains, leafy vegetables, beans, healthy fats from nuts, sesame oil, olive oils, and fresh fruits provide your daily macro and phytonutrients. This balanced diet helps slow digestion, improve gut health, prevent sugar spikes and more.

 

Work out more: Apart from the well-known cardiovascular benefits, exercise lowers insulin resistance in the body and brings down HbA1C in diabetics. Ideally, exercise is recommended 1- 3 hours after eating and not on an empty stomach.

 

Know the difference: Type 1, Type 2 and gestational diabetes


Type 1 also called juvenile diabetes occurs most often in young children where the body produces little to no insulin, thus requiring daily insulin injections or risk serious complications. To date there is no known cure. But eating the right foods is perhaps as crucial as eating at the right time. Foods with low glycemic load (GL) delay blood sugar spikes and give the body time to respond to the insulin which is synced with mealtime.

Type 2 diabetes makes up 90% of cases & is most common in adults and contributed by our genes and lifestyle. This happens when the body’s insulin is unable to regulate blood glucose effectively (insulin-resistant). A bit easier to control than Type 1. See 3-point mantra above.

Gestational Diabetes is associated with pregnancy. While it typically resolves itself, the mother and children are at increased risk of developing Type 2 diabetes in later life. For pregnant women with gestational diabetes, the guidelines are to eat 3 small- medium meals daily without long gaps or snacks in between. But as always, low GI/GL foods are preferred and avoid starches, sugary drinks, fruits juices and desserts.

Legumes: your daily blood sugar defence.


The legume family – beans, lentils, peas are low glycemic foods, important for diabetics. High in fiber and protein, they prevent sugar spikes that cause insulin resistance. High in magnesium, crucial to improving insulin sensitivity in diabetics. Their dense fiber binds and excretes cholesterol from the gut. Eating legumes everyday is easy – in soups, stews, Indian/Asian/South American/Mediterranean recipes.

Whole grains: packed with diabetic-friendly resistant starch

Provided by whole cereals & grains, this starch basically resists digestion in the stomach and small intestine and is fermented by the large intestine. Thereby providing powerful nourishment for good gut bacteria, which in turn produce healthy short chain fatty acids that reduce blood sugar absorption, hasten satiety and enhance insulin sensitivity. What an incredibly beneficial chain reaction!

Vegetables: help reduce blood sugar especially for Type 2 diabetes.


Vegetables provide high fiber, which delays sugar absorption from the gut, preventing post-meal spikes. Fiber in veggies fills us quickly, preventing over-eating. For diabetics, it’s important to reduce intake of starchy vegetables, so limit potatoes, corn, peas, butternut squash. Go heavy on non-starchy greens, white, red or purple veggies. Overall, for diabetics, 1 cup cooked non-starchy veggies in every meal is ideal.



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South East Asia: Global influence and a distinct cuisine

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SOUTH EAST ASIA: GLOBAL INFLUENCE AND A DISTINCT CUISINE

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South East Asia: Global influence and a distinct cuisine

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South East Asia: Global influence and a distinct cuisine
S.E Asia’s 11 countries* with 650 million people and $10 trillion in GDP is a rich confluence of cultures. Despite colonization by the British, French, Dutch and the Spanish; it is the Chinese and Indian heritage that runs deep in its art, culture, ethnicity cuisine and traditions. Yet each country has retained a distinct cuisine that brings to the surface the richness of local flavors with the influence of Buddhist, Muslim and Hindu culinary traditions.

Join us today on a partial tour of SE Asia as we visit rice and lentil rich Myanmar, galangal, kaffir lime & lemongrass flavors of Thailand, the peanut top note of Indonesia and the aromatic herbs of the Vietnamese Pho.

Incidentally, galangal, kaffir lime & lemongrass taken together has proven to correct Cholesterol, LDL, HDL, triglycerides at levels of effectiveness similar to statins and is known to significantly boost immunity. Here’s to great taste contributing to good health

*(Brunei, Cambodia, Laos, Indonesia, Malaysia, Myanmar, Philippines, Singapore, Thailand, Timor-Leste, Vietnam)

Vietnam: a delicate cuisine with sound health benefits


A common theme in Vietnamese dishes like Ph?, Bún ch? & Bánh mì is the contrast provided by herbs; the light aroma against a heavy setting, the slight crunch to offset chewy noodles. Cilantro is used not just for fragrance, but also its health benefits. It’s healing properties are attributed to exceptional phytonutrients like Lutein, Zeaxanthin & Quercetin, that prevent cell damage and reduce oxidative stress.

Myanmar: an ancient culture of whole grain & legumes

Myanmar is a major exporter of legumes. The farmers grow beans, chickpeas and lentils between rice sowing seasons, because legumes replace nitrogen in soil after a rice harvest. Their traditional national dish is Mohinga, a rice-based soup thickened with chickpea meal. Today, nutritionists advise combining beans with grains to provide all essential amino acids. The ancient diet of Myanmar was on to that already!

Thailand: a healthy cuisine alongside the art & beauty


Thai cuisine stands out for bursting flavors & richness of ingredients. Most popular is Thai Tom Yum soup, a beautifully complex dish with a topnote of lemongrass, galangal, turmeric. This trifecta is also a powerful ‘pharmacy’. Turmeric is an immune booster, with cancer-destroying curcumin. Galangal eliminates harmful H.Pylori bacteria in the gut. Lemongrass aids digestion & clears respiratory passages for greater immunity.

Indonesia: a rich cuisine combining global influences & healthy ingredients


Indonesian cuisine reflects its history, with influences from India, China, Middle East & Europe. Rice & hearty curry dishes are popular, with peanuts as a topnote for crunch, health and flavor. This nut, used in the signature gado-gado sauce or nasi goreng, is a rich source of plant protein, healthy fats & Vit E. No wonder it’s the star of most Indonesian recipes.



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Fruits & Vegetables: Eat the colors of the rainbow

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FRUITS & VEGETABLES: EAT THE COLORS OF THE RAINBOW

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Fruits & Vegetables: Eat the colors of the rainbow

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Fruits & Vegetables: Eat the colors of the rainbow

While the rainbow may not be the technically accurate description, fruits & vegetables broadly fall into five color groups. Each color is a carrier of specific phytochemicals that perform some unique functions including cell development, immune support and fighting specific diseases:

 

RED: Tomatoes, Red Grapes, Red Capsicum, Watermelons, Raspberries, Strawberries etc. Lycopene is the antioxidant that gives these fruits & vegetables their unique color. Its heart healthy and helps fight cancers.

 

PURPLE: Blueberry, Raspberry, Eggplant, Red Cabbage, Purple Grapes etc. Anthocyanin is the water-soluble flavonoid that imparts the colors purple, blue and red. They are anti-inflammatory, anti-viral and have anti-cancer benefits.

 

ORANGE: Carrots, Sweet Potato, Pumpkin, Kale, Mangoes, Nectarines, Grapefruit etc. Carotenoids are fat-soluble antioxidants in foods the most popular or familiar is Beta-Carotene that is converted to Vitamin A in the body. TIP: Cooking/chopping these vegetables releases more nutrients than eating these raw or whole.

 

GREEN: Spinach, Artichokes, Peas, Green Beans, Cabbage, Broccoli, Kiwi, etc. Indoles, Saponin & Carotenoids are phytochemicals in these green leafy vegetables, and are known to have anti-cancer properties.

 

BROWN/WHITE: Cauliflower, Mushrooms, Garlic, Potatoes, Onion, Bananas, Dates etc. Allicin, Quercetin & Sulphoraphane are compounds along with Vitamin C and Potassium in these fruits and vegetables. Known anti-inflammatory, promotes heart health & cholesterol. 

Fruits offer the nutritional rainbow, but select ‘local colors’.


While the fruit rainbow ensures nutrient diversity, there’s wisdom in buying regional. Many growers harvest raw fruit & artificially accelerate ripening in transit. It could reach you several months old with nutrients diminished. While occasional indulgence is nice, regionally grown is better on a regular basis. Check your regional crop calendar, there’s quite a rainbow to choose.

Traditional Chinese Medicine prescribes seasonal ‘colors’ for health.
Here’s the traditional wisdom. Spring: detoxify, so green leafy vegetables & white radish to stimulate liver function. Summer: reduce yang (heat), so red carrots, sweet potatoes to cool. Autumn: strengthen lungs and gut ahead of winter, so whites & some colors like peppers, onions, leek, mushroom. Winter: reduce yin (water), so the rainbow of pumpkins, potatoes, beets, turnips & spinach for warmth. Your seasonal ‘colors’.

Open Sesame! They come in colors like white, black, tan, red, gold.


Yes, sesame seeds come in colors and each has a delicate flavor difference. What’s more, they contain high levels of calcium, magnesium, iron & phosphorus, with a ¼ cup providing a third of daily value. More importantly, they contain lignans (sesamin & sesamolin), that are powerful against cholesterol & high blood pressure. So eat more sesame seeds and look for the rainbow.

Appaloosa Beans: healthy Native American fare, named for a horse.


Appaloosa beans are beauties – ivory white speckled with purple, burgundy, brown. Just ¼ cup provides 15 g fiber & 9 g protein. Like pinto or kidney beans in flavor & texture, Appaloosa is wonderful in stews, casseroles, chili, and a healthy meat substitute. The tender green outer pods are also edible, making this a ‘whole meal bean’. Talk about Native wisdom!



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Herbs & Spices – Pint Sized Powerhouses

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HERBS & SPICES – PINT SIZED POWERHOUSES

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Herbs & Spices – Pint Sized Powerhouses

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Herbs & spices – Pint sized powerhouses
When we think of herbs and spices, one word that jumps out is versatility. Its colorful, fragrant, medicinal, umami and finds its way in flavored and infused waters and in your balconies as more than just ornamental plants. Dyes, foods, cosmetics, pharmaceuticals, fragrances and toothpastes – you can run from spices, but you can’t hide! Join us as we discover some of the spice & herb remedies.

Fact check: Spice Oils & Oleoresins


There are a couple of ways to extract the goodness or the essence in herbs & spices – essential oils and oleoresins. The oils contain the antimicrobial compounds to fight bacteria, fungus and several viruses & excellent preservatives. Oleoresins are a mix of essential oils and resins, they retain the total flavor of the spice, and provide the taste. Oils provide the aroma.

Microgreens: plants harvested at seedling or cotyledon stage


Microgreens contain multiple times the nutritional density of the mature plants. They don’t need fertilizers and are ready to eat in 10 – 15 days. An apartment windowsill will do – plant a handful of mustard, coriander, fenugreek seeds in a pot of soil, water carefully, and watch the microgreens grow. Great in any dish.

Homemade Spice Oils: so gourmet & so healthy!


Two simple methods: either hot or cold infusion. Hot: heat half the oil to 60C (140F), add whole spices/herbs of choice, cook on low 5 mins. Remove, cool, add remaining cool oil, strain out solids & bottle it. Cold: add whole spices/herbs in bottle, add lightly warmed oil (30C / 86F), cool & seal. Let sit 2 weeks before use.

Heal yourself by infusing water with Spices or Herbs


Various spices & herbs alleviate different symptoms. Carom seeds (ajwain): cuts indigestion, bloating & acidity. Cumin seeds: regulates blood sugar & cholesterol, aids digestion. Tulsi (holy Basil): cleanses gut, cuts acidity. Here’s how: Boil 2 teaspoons whole spice/herb in 1 glass water for 15 mins. Strain, add water to daily water bottle and sip all day. Do not refrigerate.



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The United Nations of S.E.Asian Cuisine

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THE UNITED NATIONS OF S.E.ASIAN CUISINE

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The United Nations of S.E.Asian Cuisine

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The United Nations of S.E.Asian Cuisine The bustling hawker centers, food carts and street stalls are a major source of the wafting aromas of South east Asian cuisine across the region. Deeply influenced by Chinese, Indian and Islamic culinary traditions, Malaysian food is both a melting pot and a distinctive mosaic with a cornucopia of colors, tastes and flavors.

In turn, Malaysia has lent its influence to the uniquely Peranakan cuisine of Singapore. Also known as Nyonya, it is a blend of Chinese, Malay and Javanese cuisine that is gravy rich, spicy and colorful.

Further east the rich tropical fruits, vegetables and coconuts blend effortlessly with the Malayo-Polynesian-Hispanic influence that comes together like the United Nations that best describes the Filipino cuisine.

All these areas represent ancient cultures and wisdom that effortlessly corelated food with wellness

Singapore: tiny island nation with a rich & diverse cultural mix


Nothing reflects Singapore’s cultural diversity better than it’s homegrown Peranakan cuisine, a delicious hybrid of Chinese, Malaysian & some Western influences. A unique ingredient in many Peranakan dishes is the buttery candlenut, which is rich in good fats, and used in curries and satays as a creamy, thickening agent. Candlenuts are a good source of potassium and are also used traditionally to treat digestive problems.

Malaysian cuisine: Chinese influence brings it’s flavors & goodness.


What we know as Malaysian cuisine has also been heavily influenced by early settlers from China & India. The Chinese, predominantly from Fujian and Guangdong provinces, brought many traditional foods. One such was tofu, which features in Malaysian curries such as Tauhu Goreng (tofu with peanut sauce) or Sambal Tauhu (spicy tofu). Tofu is rich in phytoestrogens which protect against osteoporosis, reduce cancer risk and heart disease.

Malaysian cuisine: richly influenced by 15th century Arab & Indian settlers


Typical Muslim-influenced Malaysian food has rice as the staple, with signature dishes like Nasi Goreng, Nasi Lemak, Rendang curries. Nasi means rice, and in these dishes, it’s stir-fried with coconut milk, spices and offers vegetarian options as well. Malays eat varieties of short-grain sticky rices (white, red, brown). Rice is considered to be filling & healthy too, providing essential B Vitamins, fiber, minerals like niacin, thiamine, selenium.

Philippines: melting pot of indigenous, Chinese, Indian, Spanish, American cuisines


Filipino foods have integrated many global flavors & ingredients. However, their core, everyday dish is Sinangag, a garlic stir-fried rice, sometimes eaten for breakfast too. It’s flavorful but also considered healthy because of garlic. And indeed garlic has been proven to have strong therapeutic benefits of lowering blood pressure, cholesterol & triglycerides, in addition to helping reduce absorption of blood sugar in diabetics.



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Migraine: Awareness of triggers is half the battle won.

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MIGRAINE: AWARENESS OF TRIGGERS IS HALF THE BATTLE WON.

Blog > Migraine: Awareness of triggers is half the battle won.

Migraine: Awareness of triggers is half the battle won.

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Migraine: Awareness of triggers is half the battle won. 

For those who suffer it, migraines are a painful, unexpected & debilitating condition. They are often genetic with no known cure. Common triggers are stress, lack of sleep, hormonal changes, alcohol, hunger etc. There is not enough evidence that some foods can cure migraines. Results widely vary from person to person. For instance, coffee is known to help some, harm others.

 

So, what is one to do?

 

Be aware of the triggers. Stay hydrated.

 

Some don’ts: Tyramine is a chemical present in several foods like wine, beer, aged cheese, and some other fermented foods (including some over ripe fruits) that has been linked to migraines. Watch out for triggers when you consume these foods and learn to avoid them. Also avoid processed foods.

 

Some dos: Follow a low Tyramine diet that includes fresh vegetables, fruits, (not too ripe) wholegrains and plenty of fluids. Foster an alkaline environment.

 

Join us today, as we learn a bit more about food choices and migraine, hydration, alkaline foods and wisdom from TCM and Ayurveda

pHear not! Alkaline vegetables to the rescue

Through a self-healing process known as homeostasis, our body reaches for alkaline minerals like calcium, magnesium and potassium to help achieve an ideal blood pH of 7.365. Unlike meats, some fruits & vegetables produce alkali when metabolised. Crucifers like broccoli, kale, cabbage & asparagus are examples of alkaline vegetables. They also contain glucosinolates which are under research for their potential to prevent cancer.

Acidity: Ayurveda prescribes diet to calm ‘Pitta dosha’ symptoms

Acidity symptoms – heartburn, reflux, indigestion, migraines – can be greatly alleviated through diet, and Ayurveda’s time-tested lexicon of beneficial & avoidable foods are a good guide. Highly recommended is a diet rich in green veggies, whole grains, lentils, light juicy fruits, carminative spices like cumin, cardamom, fenugreek that soothe digestion. Avoid or moderate sour or sharp foods like vinegar, tomatoes, citrus, chilies, onions, garlic.

TCM: Migraines may be genetic, but the right diet can alleviate them

TCM has understood the link between specific foods, the dietary reduction of acid levels and migraine alleviation. A low-glutamine, whole grain like barley is particularly recommended, along with foods rich in Vit C & E. TCM also specifically prescribes red dates, chrysanthemum flower tea to nourish blood & Qi energy. Avoidable are spicy foods, caffeine-rich beverages, processed meats, cheese, chocolate, as they trigger acidity, leading to migraines.

Hydration: key to avoiding or easing frequent migraines & headaches

Dehydration actually causes brain tissue to shrink up, triggering migraines & headaches. Stay hydrated with plain water, electrolytes, infused waters, juicy vegetables & fruits. Eating magnesium-rich almonds or almond milk helps, as do ginger tea, fruits like watermelon & cucumber. Watermelons are full of water, magnesium, potassium. Interestingly, honey has minerals that aid blood vessel relaxation, and promote blood and oxygen flow to the brain.



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Allergy, Asthma And Nutrition

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ALLERGY, ASTHMA AND NUTRITION

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Allergy, Asthma And Nutrition

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Allergy, asthma and nutrition 

A very small dietary change can make a huge difference to the quality of our lives. Let’s pay the farmer, not the pharmacy.

Pollen, pets, dust mites and foods are common triggers for skin allergies and/or asthmatic episodes. Sometimes a hyperactive immune system triggers a battle between our antibodies and some foods, creating all the familiar allergy symptoms. (See section on anti-inflammatory foods below)

Some allergies including eczema are alleviated by avoiding dairy, gluten, peanuts, eggs, honey and highly processed foods. Some of these are easy to identify through allergen tests. A dietary cure though is trickier, requiring careful monitoring & record keeping and will vary from person to person. Here are three tips.

1. Become familiar with anti-inflammatory foods. These include whole grains, tomatoes, green leafy vegetables, berries, cherries, oranges (in season), almonds, walnuts, olive oil, and spices like turmeric, ginger, garlic.

2. Choose natural and organic foods where possible. Chemicals in foods and vegetables include pesticides, fertilizer and synthetic preservatives, that can trigger allergies

3. Avoid sodas, ultra-processed foods, fried foods, sugar, HFCS (high fructose corn syrup) and sulfites. They do no good for your allergy or asthma.

Asthma: triggered by airway inflammation, but the right diet can help


While no diet can prevent or cure asthma, some foods have been shown to subdue or aggravate the condition. High saturated fats & processed foods containing preservatives like sulphites increase asthma symptoms. Natural, unprocessed vegetables & grains rich in lycopene, Vit D & E, fiber, and flavonoid-rich herbs & spices like ginger, turmeric, lemon, garlic, oregano fight inflammation, and help you reduce the severity of asthmatic symptoms.

Mediterranean diet to help your newborn breathe better


Built on natural whole foods, the Mediterranean diet is rich in antioxidants, fiber and good unsaturated fats. It’s no surprise that asthma sufferers have found relief from their symptoms when adhering to this diet. Studies have also found that maternal adherence to the Mediterranean diet transferred a protective effect on the newborns against asthma and allergic reactions.

Building immunity against allergies


Developing strong immunity and overcoming inflammation are important in the battle against eczema. Besides quercetin (a flavonoid) and powerful antioxidant rich fruits and vegetables, fiber rich wholegrains feed the good gut bacteria which in turn build up immunity. However, heavy metals in whole grain such as nickel and cobalt may trigger eczema. Eating whole grain together with food rich in vitamin C such bell pepper, oranges, will reduce the absorption of these heavy metals.

Eczema: skin allergies caused by irritants to the immune system


Eczema is genetic or triggered by pollution or stress. It’s also linked to undetected food allergies, but it’s recommended to test for food allergies instead of simply eliminating various nutritious foods from the diet. However, most physicians agree that highly processed foods and fatty, oily foods aggravate eczema. It’s also noticed that diets based on fresh vegetables, fruits, whole grains, antioxidant-rich foods greatly reduce the symptoms.



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