We Are What We Eat: Pay The Farmer Not The Pharmacy

There is too much alarmist surround sound on obesity. Yes, it can be problematic but before we jump to “cure” here’s some good news. Recent research shows there is no increased risk of mortality from obesity if other metabolic factors are in check, like BP, blood sugar, cholesterol. The risk of obesity related complications are further mitigated by exercise.

Join us today on a journey of some interesting factoids on food groups and how they can help deal with obesity.

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Collagen, Calcium, Phosphorus, and Vitamin D are each crucial for bone health as we age.   Collagen is the most abundant protein in our body that forms the scaffolding that gives our body its structure and strength. Calcium homeostasis is an even distribution of Calcium in the bones and is crucial for skeletal health. This process is aided by Phosphorus and Vitamin D that ensures the absorption of Calcium in our body.
 
Vitamin C, amino acids, zinc and Copper are required for pro-collagen, the precursor to the protein collagen. 

Listen on for a bone friendly menu instead of mere supplements.
 
A word of caution: Excess Vitamin A is not necessarily a friend and has been known to make bones fragile. So avoid excess orange and yellow vegetables.

A very small dietary change can make a huge difference to the quality of our lives. 

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. 

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. 

2. Choose natural and organic foods where possible.

3. Avoid sodas, ultra-processed foods, fried foods, sugar, HFCS (high fructose corn syrup) and sulfites. 

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?

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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 Peraaaa nakan 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

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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 explore 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  

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.

Studies have proven beyond doubt that the Mediterranean diet reduces risks of Alzheimer’s, Parkinson’s, diabetes, cancer and even lowers the risk of death from cardiovascular disease and stroke. Wow! When we think of the expression “Kitchen Pharmacy” it is difficult to find a better example. The Mediterranean Diet though, is more than just about food. It’s a way of life. People there eat better and live healthier lives than almost anywhere on the planet. 

Let’s look at both today- their food and the lifestyle. They are simple and pleasurable.

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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.

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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. How well do you know each color?

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When we think of herbs and spices the 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.

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It’s today self-evident but scientists are still piling evidence upon meta-studies and more research upon research on the dangers of processed meats and it’s link to cancer. It's a bit reminiscent of the tobacco industry in the 60s and 70s. There have been congressional hearings & WHO proclamations to try and steer the world towards a healthier diet and environmentally friendly plant-based foods. Only 8% of the world population is vegetarian but these numbers are skyrocketing, and veganism too is on the rise. The myth of meat as the sole source of protein has long been busted and the goodness of plant-based diet has been forever known to mankind.

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We all grew up on milk and know its calcium, vitamin, mineral rich & contains the sugar, Lactose. But today almost 2/3rd of the human population have difficulty digesting lactose. That’s one of the triggers for Veganism which is, deep rooted, spreading and indubitably healthier for the planet and the people. Plant based dairy can often substitute the goodness in milk while skipping lactose. Soy, Almond & Cashew are good sources of dairy and a treasure trove of nutrients.

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When we think of Vitamin C, let's imagine vegetables, not supplements. It (Ascorbic acid) is arguably the most familiar of all vitamins. Just a tiny amount daily, this antioxidant, apart from building immunity & fighting infections also helps form bone cartilage, blood vessels & muscles. Green peppers, potato, broccoli, brussels sprouts, cauliflower and lemon are all Vitamin C rich vegetables. Vitamin C also helps absorb & store iron. The next time you have iron rich fruits & vegetables, squeeze some lime.        

We each have our favorite herb (Thyme, basil, cilantro) & spice (Turmeric, Pepper, or clove) that we like to somehow blend into our foods. But the trick is to use many of them together. They are synergistic in their effects. For instance, a little pepper with Turmeric better releases the magical curcumin. Dozens of spice nutrients are released into our bodies in the presence of other herbs and spices. So, go ahead & create your own spice blend.