It was a challenge for us to avoid chemicals in food. Before 1996, we kept some canned food in the kitchen and took them during lunch and dinner. As we learned more about chemicals in canned food, we decided not to consume them. The available canned foods were subsequently thrown away. We avoid consuming food containing food colouring and artificial sweeteners.
It has been estimated that about 3,000 additives and preservatives are used in the processing food today. Foods are coloured to make them look “beautiful”, “natural” and “fresh” and they are preserved for longer periods of time. Foods sold on the shelves these days are highly processed and are made up of hydrogenated (hardened) fat, bulking agents, processed starches, refined white sugar and salt together with other chemical additives. Chewing gums, coffee creamers, sugar substitutes and candies consist almost entirely of artificial ingredients (CAP, no date). The consumption of such foods only brings harm to our health and causes diseases in the long run. Avoiding these foods daily is essential to enhance our health and prevent diseases. As advised by CAP, when we shop in the supermarket, we should look out for toxic additives and not just food.
Selected additives (See Mindell, E. (1994). Food As Medicine. New York: Pocket Books.
1. Acacia gum normally used in cake frostings, gum, soft drinks; possible links to asthma attacks and rashes.
2. Alginic acid normally used in ice cream, cheese spreads, salad dressings; May cause abnormal fetal development
3. Aluminium normally used in white flour, processed cheeses, toothpaste; possible links to senile dementia, memory problems, kidney problems, mouth ulcers, gastrointestinal problems
4. Artificial colour normally used in foods; possible links to hyperactivity, learning disorders
5. Benzaldehyde normally used in processed foods; possible links to depression.
6. Benzoic acid normally used in jellies, jams, margarine and soft drinks; possible links to skin rashes, gastrointestinal upset
7. Brominated vegetable oil normally used in foods; possible links to birth defects, growing problems
8. Hydrolyzed vegetable protein normally used in foods; possible links to brain and nervous damage in infants
9. Potassium bromate normally used in baked products; possible links to nervous system or kidney disorders and gastrointestinal upset
As we learn more about food, we also avoid taking soft drinks. Soft drinks are sweetened carbonated water added with flavouring substances. Many people neglect the fact that all soft drinks are acidic. Some fizzy carbonated soft drinks contain the stronger phosphoric acid. Others are flavoured with extract from the plant sarsaparilla. These soft drinks may contain caffeine (Chia 2004).
Selected preservatives (See Consumer Association of Penang (CAP). (no date). Avoid Chemicals in Your Food. A CAP Guide.
1. Sulphur dioxide & sulphites normally used in vegetables, fruits, French fries, foods; links to mutations, cancer, asthma attacks, stomach problems, blurred vision, dizziness, irregular breathing, nervous irritability
2. Nitrates normally used in cooked and cured meat, sausage, bacon, ham, corned beef, frankfurters, hot dogs, luncheon meat and pate; links to breathing difficulties, dizziness, headaches, cancer.Benzoates normally used in fruit juice, pickles, sauces and toppings, margarine, jam, figs, coconut milk, concentrated tomato juice, carbonated drinks; links to allergies, asthma, skin
Monday, December 7, 2009
Adjust Our Diet 15: Facing Social Pressure
Changing our diet to plant-based foods, my family faced social pressures in the initial years. It is quite difficult for my parents and relatives to accept that my family members no longer eat meat. To them, meat is an indispensable source of protein. If we do not take meat, we have no energy to work and we would not be healthy.
During the second half of 1990s, we went back to my home village in Terengganu for Chinese New Year. My parents strongly felt that my children should eat meat as they were skinny. The social pressure was on my wife and me. At first, my wife gave in by taking some chicken during the reunion dinners. She did not want to have sour relationship with my parents because of meat consumption. It took a few years to explain that we no longer take meat and would like to continue doing so. Now, my parents are aware that we are genuine vegetarians. They no longer insist that we need to take meat to maintain health. They too have observed that my family members are in good health over the years. My children also grow normally and they do not have to take any medicine. It is a relief for my wife as she no longer has to face this form of social pressure.
On one occasion in 2002, a distant relative came to know that we have turned vegetarians. He insisted that I should take meat to maintain health. To him, I have lost some weight and must be having some health problems due to the lack of nutrients from meat. He was also of the opinion that my daughter is also too thin. I explained that by becoming a vegetarian, I have not fallen sick over the years. I do not have to take medicine. It is my choice. He was speechless as he has to take medicine from time to time to treat various diseases and illnesses.
Some friends and colleagues were initially not at ease after learning that I no longer take meat. To them, I am too thin and under weight. To maintain social relationship, I normally do not explain much unless requested. For me, being a vegetarian is a private matter. We have learned to respect each other. During official functions, I stick to my vegetarian foods. When I participated in the audit team to assess forest management in the states of Johor, Negeri Sembilan, Kedah, Pahang, Perak, Terengganu and Selangor, the state Forestry Departments were kind enough to ensure that vegetables and fruits were available for me during meal times. The management of Carotino Sdn Bhd extended the same hospitality when I participated in the pre-assessment on Roundtable Sustainable Palm Oil (RSPO) requirements in 2008. I sincerely appreciate their efforts even though I did not make any request.
During the second half of 1990s, we went back to my home village in Terengganu for Chinese New Year. My parents strongly felt that my children should eat meat as they were skinny. The social pressure was on my wife and me. At first, my wife gave in by taking some chicken during the reunion dinners. She did not want to have sour relationship with my parents because of meat consumption. It took a few years to explain that we no longer take meat and would like to continue doing so. Now, my parents are aware that we are genuine vegetarians. They no longer insist that we need to take meat to maintain health. They too have observed that my family members are in good health over the years. My children also grow normally and they do not have to take any medicine. It is a relief for my wife as she no longer has to face this form of social pressure.
On one occasion in 2002, a distant relative came to know that we have turned vegetarians. He insisted that I should take meat to maintain health. To him, I have lost some weight and must be having some health problems due to the lack of nutrients from meat. He was also of the opinion that my daughter is also too thin. I explained that by becoming a vegetarian, I have not fallen sick over the years. I do not have to take medicine. It is my choice. He was speechless as he has to take medicine from time to time to treat various diseases and illnesses.
Some friends and colleagues were initially not at ease after learning that I no longer take meat. To them, I am too thin and under weight. To maintain social relationship, I normally do not explain much unless requested. For me, being a vegetarian is a private matter. We have learned to respect each other. During official functions, I stick to my vegetarian foods. When I participated in the audit team to assess forest management in the states of Johor, Negeri Sembilan, Kedah, Pahang, Perak, Terengganu and Selangor, the state Forestry Departments were kind enough to ensure that vegetables and fruits were available for me during meal times. The management of Carotino Sdn Bhd extended the same hospitality when I participated in the pre-assessment on Roundtable Sustainable Palm Oil (RSPO) requirements in 2008. I sincerely appreciate their efforts even though I did not make any request.
Adjust Our Diet 14: Drink Clean Water
Water is one of the most important foods for our daily consumption. The source of home water consumption is mainly derived from rivers and lakes. The water may pass through agricultural and industrial areas where wastes are discharged into the river directly and indirectly. To ensure safe drinking water for household consumption, in full treatment plants this source is normally treated with aluminium sulphate (to purify water), chlorine gas (to kill germs), lime (to increase pH to 7.0–7.5) and sodium fluoride (to strengthen teeth). Occasionally, the piped water is brownish in colour, especially after heavy rain. What my family did was to install a water filter next to the water meter outside the house. In the kitchen, we installed another water filtering machine to further clean the water for cooking and drinking.
Some people feel that filtering piped water may result in the loss of certain minerals. Since our body only requires a small amount of minerals daily, this could easily be obtained from vegetables and fruits. It is better to avoid drinking water containing chlorine, fluoride and other chemicals which can affect blood circulation, digestion and nervous function as well as reduce susceptibility to infection and other disease (Kushi & Jack 2003). We do not want to drink chemicalized water for the sake of its mineral contents. See Kushi, M. & Jack, A. (2003). The Macrobiotic Path to Total Health. New York: Ballantine Books.
During the process of forest certification in various states in Malaysia, I came across some villages continue to use clean forest hill water for home consumption besides the normal chemically-treated piped water. These are the lucky villagers as they have the chance to consume safe, clean and naturally treated water. In the urban areas, such source of hill water is increasing in demand. People are willing to pay for such source of water. How clean is this source of water? In 2009, I came across a Malay village where villagers also use the forest hill water for modern fish farming. Accordingly, the arowana fish farmed needs this type of clean water to grow healthily. A 6-cm in length arowana fish is exported to China, Taiwan, Singapore and Hong Kong for RM1,000 after 1 year of culture.
Some people feel that filtering piped water may result in the loss of certain minerals. Since our body only requires a small amount of minerals daily, this could easily be obtained from vegetables and fruits. It is better to avoid drinking water containing chlorine, fluoride and other chemicals which can affect blood circulation, digestion and nervous function as well as reduce susceptibility to infection and other disease (Kushi & Jack 2003). We do not want to drink chemicalized water for the sake of its mineral contents. See Kushi, M. & Jack, A. (2003). The Macrobiotic Path to Total Health. New York: Ballantine Books.
During the process of forest certification in various states in Malaysia, I came across some villages continue to use clean forest hill water for home consumption besides the normal chemically-treated piped water. These are the lucky villagers as they have the chance to consume safe, clean and naturally treated water. In the urban areas, such source of hill water is increasing in demand. People are willing to pay for such source of water. How clean is this source of water? In 2009, I came across a Malay village where villagers also use the forest hill water for modern fish farming. Accordingly, the arowana fish farmed needs this type of clean water to grow healthily. A 6-cm in length arowana fish is exported to China, Taiwan, Singapore and Hong Kong for RM1,000 after 1 year of culture.
Adjust Our Diet 13: Use Little Oil
Since 1996, we use little oil in our cooking. We changed from normal oils to Carotino cooking oil and olive oil when preparing salads and cooking. The former oil is made from vegetable oils, free from cholesterol, artificial colour or preservatives. This may not be the best oil but it does not matter much as little oil is used in our cooking. The olive oil, an important component of the Mediterranean diet, was shown to decrease LDL-cholesterol levels and increases HDL-cholesterol levels, resulting in cardiovascular diseases protection effect (Bilenko et al. 2005). See Bilenko, N., Fraser, D., Vardi, H., Shai, I. & Shahar, D.R. (2005). ”Mediterranean diet and cardiovascular diseases in an Israeli population”, Preventive Medicine 40: 299-305, www.elsevier.com/locate/ypmed.
Avoiding the normal oil is necessary. Oil is normally obtained from two sources. The first is the processed plant oil such as vegetable oil, seed oil and plant milk oil. The second is animal fat oil. Both animal fat oil and processed plant fat oil are difficult to digest and hence is unhealthy for the body. Hence, letting go of these fats is one of the best ways to maintain a healthy body. Moreover, in the processed plant oil, preservatives, bleaching chemicals, anti-oxidant and stabilizer are also added. Consumption of these additives over a long period of time will result in malfunctioning of various body organs.
Moreover, the refined oils or ‘white’ oils are nutritionally equivalent to refined white sugars and white flour: protein-less, de-mineralized, de-vitaminized, fibreless and empty calories. More importantly, they cannot properly be digested and metabolized. They also rob your body of its stores of vitamins and minerals. All these may contribute to degenerative diseases and lack of vitality in the long run (Erasmus 1993). Heart disease, cancer, liver and gallbladder problems, AIDS and immune disorders are associated with excessive oil and fat consumption (Kushi & Jack 2003). See Erasmus, U. (1993). Fats that Heal Fats that Kills. Burnaby BC: Alive Books; Kushi, M. & Jack, A. (2003). The Macrobiotic Path to Total Health. New York: Ballantine Books.
From the literature, oil seems to be main culprit that weakens the proper functioning of the liver. It is recommended that healthy oil such as olive oil and sesame seed oil are used in cooking and food preparation. We could also use sunflower seeds, hemp seeds, pumpkin seeds, flax seeds and walnuts as food sources for oil.
Avoiding the normal oil is necessary. Oil is normally obtained from two sources. The first is the processed plant oil such as vegetable oil, seed oil and plant milk oil. The second is animal fat oil. Both animal fat oil and processed plant fat oil are difficult to digest and hence is unhealthy for the body. Hence, letting go of these fats is one of the best ways to maintain a healthy body. Moreover, in the processed plant oil, preservatives, bleaching chemicals, anti-oxidant and stabilizer are also added. Consumption of these additives over a long period of time will result in malfunctioning of various body organs.
Moreover, the refined oils or ‘white’ oils are nutritionally equivalent to refined white sugars and white flour: protein-less, de-mineralized, de-vitaminized, fibreless and empty calories. More importantly, they cannot properly be digested and metabolized. They also rob your body of its stores of vitamins and minerals. All these may contribute to degenerative diseases and lack of vitality in the long run (Erasmus 1993). Heart disease, cancer, liver and gallbladder problems, AIDS and immune disorders are associated with excessive oil and fat consumption (Kushi & Jack 2003). See Erasmus, U. (1993). Fats that Heal Fats that Kills. Burnaby BC: Alive Books; Kushi, M. & Jack, A. (2003). The Macrobiotic Path to Total Health. New York: Ballantine Books.
From the literature, oil seems to be main culprit that weakens the proper functioning of the liver. It is recommended that healthy oil such as olive oil and sesame seed oil are used in cooking and food preparation. We could also use sunflower seeds, hemp seeds, pumpkin seeds, flax seeds and walnuts as food sources for oil.
Adjust Our Diet 12: Get Rid of Aluminium Cooking Utensils
We were not aware of aluminium poisoning until 1997. Before this, like many households in developing countries, we used aluminium products to cook food, boil and store water and serve food. These products are light in weight and thus easy to use, especially by the elderly.
We soon learned that the aluminium materials will result in dementia. As we get old, we may have poor memory and poor thinking. Subsequently, we replaced aluminium products with stainless steel products for cooking and boiling water. We also do not use non-stick pans and cooking utensils as the coating will get into the food and can cause food poisoning.
The use of aluminium cooking utensils and its impacts on health should not be taken lightly. In developing countries, it is common find hawkers and housewives using these utensils in food preparation. Not many realise that the use of such utensils also contribute to health deterioration.
We soon learned that the aluminium materials will result in dementia. As we get old, we may have poor memory and poor thinking. Subsequently, we replaced aluminium products with stainless steel products for cooking and boiling water. We also do not use non-stick pans and cooking utensils as the coating will get into the food and can cause food poisoning.
The use of aluminium cooking utensils and its impacts on health should not be taken lightly. In developing countries, it is common find hawkers and housewives using these utensils in food preparation. Not many realise that the use of such utensils also contribute to health deterioration.
Adjust Our Diet 10: Replace Chemically-Processed Sauce with Natural Sauce
Soy sauce has become an indispensable part in our daily diet. It is a magical ingredient that enhances the taste of all food. There are two methods for producing soy sauce–the high-technology and the traditional methods. The following explanation (Lim 2003) on sauce preparation is relevant.
The high-tech sauce oil is processed within a day using material such as hydrolysed vegetable protein (-HVP), alcohol, refined sugar, refined salt, colourings and preservatives. In the process, the fat in plant protein is initially removed and then mixed with other chemicals to make sauce. Such processing is low in cost but high in profit. The problem of such processing is that it would produce a carcinogen known as 3-MCPD, a group of chemical pollutant (Chloroproparols). In some countries, food should not contain more than 0.5 mg/kg of 3-MCPD for safe consumption. However, some manufacturers produce soy sauce exceeding this 3-MCPD level. In 2002, the British government banned the sale of 22 types of soy sauce as their 3-MCPD exceeded the permitted levels. These sauces were produced in countries such as China, Hong Kong, Taiwan and Vietnam.
On the other hand, the traditional method takes more than a year to produce the sauce naturally. The winter wheat is dried and crushed before mixing with soya bean (a source of complete protein) and added with fermented bacteria. It is left in a wet place to ferment for about one to two days. Sea salt and clean water is then added and placed in a wooden container for further fermentation from 8 to 10 months. During this period, proteins and carbohydrates are changed to glucose, enzymes and fatty acid. When the fermentation matures fully, the sauce is filtered to remove the top layer of fat. The sauce is then placed in bottles for sale to consumers.
The high-tech sauce oil is processed within a day using material such as hydrolysed vegetable protein (-HVP), alcohol, refined sugar, refined salt, colourings and preservatives. In the process, the fat in plant protein is initially removed and then mixed with other chemicals to make sauce. Such processing is low in cost but high in profit. The problem of such processing is that it would produce a carcinogen known as 3-MCPD, a group of chemical pollutant (Chloroproparols). In some countries, food should not contain more than 0.5 mg/kg of 3-MCPD for safe consumption. However, some manufacturers produce soy sauce exceeding this 3-MCPD level. In 2002, the British government banned the sale of 22 types of soy sauce as their 3-MCPD exceeded the permitted levels. These sauces were produced in countries such as China, Hong Kong, Taiwan and Vietnam.
On the other hand, the traditional method takes more than a year to produce the sauce naturally. The winter wheat is dried and crushed before mixing with soya bean (a source of complete protein) and added with fermented bacteria. It is left in a wet place to ferment for about one to two days. Sea salt and clean water is then added and placed in a wooden container for further fermentation from 8 to 10 months. During this period, proteins and carbohydrates are changed to glucose, enzymes and fatty acid. When the fermentation matures fully, the sauce is filtered to remove the top layer of fat. The sauce is then placed in bottles for sale to consumers.
Adjust Our Diet 10: Replace Chemically-Processed Sauce with Natural Sauce
Soy sauce has become an indispensable part in our daily diet. It is a magical ingredient that enhances the taste of all food. There are two methods for producing soy sauce–the high-technology and the traditional methods. The following explanation (Lim 2003) on sauce preparation is relevant.
The high-tech sauce oil is processed within a day using material such as hydrolysed vegetable protein (-HVP), alcohol, refined sugar, refined salt, colourings and preservatives. In the process, the fat in plant protein is initially removed and then mixed with other chemicals to make sauce. Such processing is low in cost but high in profit. The problem of such processing is that it would produce a carcinogen known as 3-MCPD, a group of chemical pollutant (Chloroproparols). In some countries, food should not contain more than 0.5 mg/kg of 3-MCPD for safe consumption. However, some manufacturers produce soy sauce exceeding this 3-MCPD level. In 2002, the British government banned the sale of 22 types of soy sauce as their 3-MCPD exceeded the permitted levels. These sauces were produced in countries such as China, Hong Kong, Taiwan and Vietnam.
On the other hand, the traditional method takes more than a year to produce the sauce naturally. The winter wheat is dried and crushed before mixing with soya bean (a source of complete protein) and added with fermented bacteria. It is left in a wet place to ferment for about one to two days. Sea salt and clean water is then added and placed in a wooden container for further fermentation from 8 to 10 months. During this period, proteins and carbohydrates are changed to glucose, enzymes and fatty acid. When the fermentation matures fully, the sauce is filtered to remove the top layer of fat. The sauce is then placed in bottles for sale to consumers.
The high-tech sauce oil is processed within a day using material such as hydrolysed vegetable protein (-HVP), alcohol, refined sugar, refined salt, colourings and preservatives. In the process, the fat in plant protein is initially removed and then mixed with other chemicals to make sauce. Such processing is low in cost but high in profit. The problem of such processing is that it would produce a carcinogen known as 3-MCPD, a group of chemical pollutant (Chloroproparols). In some countries, food should not contain more than 0.5 mg/kg of 3-MCPD for safe consumption. However, some manufacturers produce soy sauce exceeding this 3-MCPD level. In 2002, the British government banned the sale of 22 types of soy sauce as their 3-MCPD exceeded the permitted levels. These sauces were produced in countries such as China, Hong Kong, Taiwan and Vietnam.
On the other hand, the traditional method takes more than a year to produce the sauce naturally. The winter wheat is dried and crushed before mixing with soya bean (a source of complete protein) and added with fermented bacteria. It is left in a wet place to ferment for about one to two days. Sea salt and clean water is then added and placed in a wooden container for further fermentation from 8 to 10 months. During this period, proteins and carbohydrates are changed to glucose, enzymes and fatty acid. When the fermentation matures fully, the sauce is filtered to remove the top layer of fat. The sauce is then placed in bottles for sale to consumers.
Adjust Our Diet 9: Replace MSG with Miso
The next thing we do is to discard the use of Monosodium glutamate (MSG). MSG is normally added to bland food to make it taste better. Excessive consumption of food prepared with MSG may lead to headaches, dizziness, muscle tightening, nausea and depression.
The benefits of miso
Fermented from soya bean, barley, wheat and brown rice
Rich in protein
Rich in Vitamin B12
Rich in enzymes
Enzymes assist in eliminating radioactive compounds in human body
When preparing vegetables and soup, we replace MSG with miso. Miso is a life food made from brown rice, soya bean and barley. It has enzymes and hence cannot be used in cooking. Normally, we mix miso with warm water and add it to the cooked food. What is so special about miso? It is rich in vitamin B12, an important source of B12 for vegetarians. The beneficial bacteria in our body need vitamin B12 to function effectively. After about three years of fermentation and without pasteurization, the miso is a health food ingredient.
Where can you buy Miso? Organic shops and hyper markets run by Japanese.
The benefits of miso
Fermented from soya bean, barley, wheat and brown rice
Rich in protein
Rich in Vitamin B12
Rich in enzymes
Enzymes assist in eliminating radioactive compounds in human body
When preparing vegetables and soup, we replace MSG with miso. Miso is a life food made from brown rice, soya bean and barley. It has enzymes and hence cannot be used in cooking. Normally, we mix miso with warm water and add it to the cooked food. What is so special about miso? It is rich in vitamin B12, an important source of B12 for vegetarians. The beneficial bacteria in our body need vitamin B12 to function effectively. After about three years of fermentation and without pasteurization, the miso is a health food ingredient.
Where can you buy Miso? Organic shops and hyper markets run by Japanese.
Adjust Our Diet 8: Replace Chemically-Prepared Salt With Natural Sea Salt
Other than sugar, we also changed from refined salt to sea salt when preparing our daily meals. Even though refined salt is very much cheaper, we opted for sea salt after learning more about salts.
We all need some salt in our diet. The food we consume contains some salt and hence we do not need to add more salt to it. Fried chicken, burger, French fries and fast foods also contain much salt which makes them tasty. If more salt is consumed, the kidney has to work very hard to discharge it. This burden may lead to kidney malfunctioning and other health problems such as high blood pressure, insomnia and heart diseases.
Why is white and refined salt so damaging? This type of salt is normally processed from dry salt ponds or old salt mines, not from sea water. It is processed under high temperature and is whitened with chemicals. More chemicals are used to solidify it into refined salt. In this process, the magnesium is completely lost and minerals are damaged. What remains is 99％ sodium chloride and it may even contain other contaminants. In addition, the manufacturers are likely to add some chemicals before selling it.
In reality, our body only requires little salt daily. Over consumption is likely to lead to high blood pressure and other diseases. The remote villagers in Papua New Guinea do not add salt to their food. They do not have high blood pressure problems. In contrast, in eastern Canada where people like to eat salted fish, many people have high blood pressure problem (Carroll 2000). It has been observed that when lesser salt is consumed, there will be direct decline in blood pressure. See Carroll, D.L. (2000). Controlling High Blood Pressure the Natural Way. New York: Ballantine Books.
Malaysians in general like to take food containing excessive salt and oil such as salted fish and sambal. This eating habit can result in obesity and high blood pressure (New Sunday Times, 17 August 2008).
If you want to add some salt when cooking, it is best to use the natural sea salt. This type of salt is gathered in a natural way where the process does not use chemicals in purification process. Hence, this type of salt is rich in minerals, including sodium, potassium, magnesium, iodine, phosphorus and zinc. Brittany, a village in France, is well known for the production of sea salt.
In our case, in our daily life, we also avoid food which is high in salt such as salted fish and salted vegetables. These types of food contain too much of refined salt and have additives as well as preservatives. Such foods bring no benefit to our health but can be damaging to our body. Over consumption of any kind can cause the skin to dry, contract and wrinkle, darkness around the eyes, cold feet and poor circulation, premature greying of hair, tightness in the kidneys and back, excessive thirst, skinny appearance, enormous appetite, sleepiness and lack of energy (Kushi and Jack 2003). See Kushi, M. & Jack, A. (2003). The Macrobiotic Path to Total Health. New York: Ballantine Books.
We all need some salt in our diet. The food we consume contains some salt and hence we do not need to add more salt to it. Fried chicken, burger, French fries and fast foods also contain much salt which makes them tasty. If more salt is consumed, the kidney has to work very hard to discharge it. This burden may lead to kidney malfunctioning and other health problems such as high blood pressure, insomnia and heart diseases.
Why is white and refined salt so damaging? This type of salt is normally processed from dry salt ponds or old salt mines, not from sea water. It is processed under high temperature and is whitened with chemicals. More chemicals are used to solidify it into refined salt. In this process, the magnesium is completely lost and minerals are damaged. What remains is 99％ sodium chloride and it may even contain other contaminants. In addition, the manufacturers are likely to add some chemicals before selling it.
In reality, our body only requires little salt daily. Over consumption is likely to lead to high blood pressure and other diseases. The remote villagers in Papua New Guinea do not add salt to their food. They do not have high blood pressure problems. In contrast, in eastern Canada where people like to eat salted fish, many people have high blood pressure problem (Carroll 2000). It has been observed that when lesser salt is consumed, there will be direct decline in blood pressure. See Carroll, D.L. (2000). Controlling High Blood Pressure the Natural Way. New York: Ballantine Books.
Malaysians in general like to take food containing excessive salt and oil such as salted fish and sambal. This eating habit can result in obesity and high blood pressure (New Sunday Times, 17 August 2008).
If you want to add some salt when cooking, it is best to use the natural sea salt. This type of salt is gathered in a natural way where the process does not use chemicals in purification process. Hence, this type of salt is rich in minerals, including sodium, potassium, magnesium, iodine, phosphorus and zinc. Brittany, a village in France, is well known for the production of sea salt.
In our case, in our daily life, we also avoid food which is high in salt such as salted fish and salted vegetables. These types of food contain too much of refined salt and have additives as well as preservatives. Such foods bring no benefit to our health but can be damaging to our body. Over consumption of any kind can cause the skin to dry, contract and wrinkle, darkness around the eyes, cold feet and poor circulation, premature greying of hair, tightness in the kidneys and back, excessive thirst, skinny appearance, enormous appetite, sleepiness and lack of energy (Kushi and Jack 2003). See Kushi, M. & Jack, A. (2003). The Macrobiotic Path to Total Health. New York: Ballantine Books.
Adjust Our Diet 7 : Reduce Sugar Consumption
Our body needs sugar to function properly. In 1996, my family also switched from white sugar to sugar brown, molasses and honey. Brown sugar is regarded better than white sugar.
On the other hand, the white, refined and crystallized sugars are considered bad sugar. Refined sugar is responsible for tooth decay, nervousness, periodic depression, suspicion and nervous breakdowns (Lai 1993). See Lai, C.N. (1993). The Pursuit of Life. Singapore: Lapis Lazuli Light.
The refined sugar has been described as “man-made poison in sweet disguise… There are over 60 ailments that have been associated with sugar consumption in the medical literature. They include cancer, asthma, allergies, diabetes, heart disease…” (Utusan Konsumer July-August 2008).
“Our national drink the − teh tarik − contains about six teaspoons of sugar in less than 350ml. The human body doesn’t need extra sugar. The food we consume like rice, vegetables and fruits already contain natural sources of sugar”, stressed S.M. Mohamed Idris, president of Consumers Association of Penang (Yeoh & Hamdan 2009). See Yeoh, W. & Hamdan R.A. (2009), “Sugar more harmful than drugs, says CAP”, Sunday Star, 15 November 2009.
This type of sugar is used in preparing soft drinks, ice creams, chocolates, sweets and cakes. When too much of food with this type of sugar are consumed, we are likely to face obesity and diabetes even at the early stage of our youthful life. It is now known that the major cause of diabetes is high blood sugar. Similarly excess sugar consumption is linked to obesity, kidney stone, osteoporosis, heart disease and dental cavities (Robbins 2001). See Robbins, J. (2001). The Food Revolution: How Your Diet Can Help Save Your life and the World. Mumbai: Magna Publishing Co. Ltd.
According to Consumers Association of Penang, those enjoying soft drinks are at risk of various health problems such as cirrhosis of the liver, Parkinson’s disease and premature ageing resulting from the use of the preservative sodium benzoate E211 to prevent mould in soft drinks by the global carbonated drinks industry (Dermawan 2007). We should avoid this type of situation at all costs. See Dermawan, A. (2007). “CAP: Soft drinks linked to serious diseases”, New Straits Times, 15 December 2007.
When we consume too much refined sugar, it will accumulate in the body resulting in body acidity. The body system will discharge calcium from the bone to neutralize the acidic pH value, i.e. to make it less acidic. When our body does not contain sufficient calcium, bone-related problems may arise and you may not grow tall. In the meantime, the excess sugar will turn into fat and also affect the intake of vitamins, minerals and other nutrients. When our body lacks vitamins, minerals and calcium, especially we will become impatient and angry easily. If we continue to consume excessive sugar in our diet, this can lead to dental problems, heart problems and hypoglycemia (also known as low blood sugar). Later stages of Type-2 diabetes will lead to microvascular oxidation breakdown, such as kidney degeneration, macular (eye) degeneration and wound healing problems.
Food high in refined sugars can create cardiovascular problems. This is because our body converts excess sugar into saturated fatty acids. The sugars, i.e. all refined sugars and syrup, include (a) simple sugars: glucose (dextrose), fructose (or levulose) and galactose; (b) double sugars: sucrose (table sugar), maltose (in beer) and lactose (in milk); (c) dextrins and dextrans, and (d) syrup made from sugarcane, sugar beets, sorghum and maple. Products containing hidden sugars include soft drinks, cakes, cookies and pies, candies and confections, canned fruits and juice, ice cream, shakes, jams, jellies and desserts (Erasmus 1993). According to Associate Professor Dr Sharifah Kharidah Syed Muhammad, a lecturer at Universiti Putra Malaysia’s Department of Food Science, sugar in drinks and snacks is simple carbohydrate. Simple carbohydrate is absorbed quickly into the blood stream and increases the blood sugar level fast (New Straits Times, 2 May 2007).
More people are now concerned about glycemic index, i.e. the rate at which the blood sugar increases or how fast our bodies absorb a particular carbohydrate. Highly processed carbohydrates such as white bread, white flour, rice and potatoes release their sugars faster than table sugar. These foods are high-glycemic carbohydrates. On the other hand, carbohydrates such as cauliflower, beans, asparagus, apples, oranges and grapes release their sugars more slowly, thus keeping blood sugars from spiking. These carbohydrates are called low-glycemic (Strand 2003). See Strand, D. (2003). Death by Prescription. Petaling Jaya: Advantage Quest Publications.
We learned that brown sugar, molasses and honey are not considered health food in Macrobiotics as they are yin foods. Those practising Macrobiotic diet take rice malt or barley malt as replacement. Consequently, we decided to reduce the consumption of brown sugar, molasses and honey in 2007.
On the other hand, the white, refined and crystallized sugars are considered bad sugar. Refined sugar is responsible for tooth decay, nervousness, periodic depression, suspicion and nervous breakdowns (Lai 1993). See Lai, C.N. (1993). The Pursuit of Life. Singapore: Lapis Lazuli Light.
The refined sugar has been described as “man-made poison in sweet disguise… There are over 60 ailments that have been associated with sugar consumption in the medical literature. They include cancer, asthma, allergies, diabetes, heart disease…” (Utusan Konsumer July-August 2008).
“Our national drink the − teh tarik − contains about six teaspoons of sugar in less than 350ml. The human body doesn’t need extra sugar. The food we consume like rice, vegetables and fruits already contain natural sources of sugar”, stressed S.M. Mohamed Idris, president of Consumers Association of Penang (Yeoh & Hamdan 2009). See Yeoh, W. & Hamdan R.A. (2009), “Sugar more harmful than drugs, says CAP”, Sunday Star, 15 November 2009.
This type of sugar is used in preparing soft drinks, ice creams, chocolates, sweets and cakes. When too much of food with this type of sugar are consumed, we are likely to face obesity and diabetes even at the early stage of our youthful life. It is now known that the major cause of diabetes is high blood sugar. Similarly excess sugar consumption is linked to obesity, kidney stone, osteoporosis, heart disease and dental cavities (Robbins 2001). See Robbins, J. (2001). The Food Revolution: How Your Diet Can Help Save Your life and the World. Mumbai: Magna Publishing Co. Ltd.
According to Consumers Association of Penang, those enjoying soft drinks are at risk of various health problems such as cirrhosis of the liver, Parkinson’s disease and premature ageing resulting from the use of the preservative sodium benzoate E211 to prevent mould in soft drinks by the global carbonated drinks industry (Dermawan 2007). We should avoid this type of situation at all costs. See Dermawan, A. (2007). “CAP: Soft drinks linked to serious diseases”, New Straits Times, 15 December 2007.
When we consume too much refined sugar, it will accumulate in the body resulting in body acidity. The body system will discharge calcium from the bone to neutralize the acidic pH value, i.e. to make it less acidic. When our body does not contain sufficient calcium, bone-related problems may arise and you may not grow tall. In the meantime, the excess sugar will turn into fat and also affect the intake of vitamins, minerals and other nutrients. When our body lacks vitamins, minerals and calcium, especially we will become impatient and angry easily. If we continue to consume excessive sugar in our diet, this can lead to dental problems, heart problems and hypoglycemia (also known as low blood sugar). Later stages of Type-2 diabetes will lead to microvascular oxidation breakdown, such as kidney degeneration, macular (eye) degeneration and wound healing problems.
Food high in refined sugars can create cardiovascular problems. This is because our body converts excess sugar into saturated fatty acids. The sugars, i.e. all refined sugars and syrup, include (a) simple sugars: glucose (dextrose), fructose (or levulose) and galactose; (b) double sugars: sucrose (table sugar), maltose (in beer) and lactose (in milk); (c) dextrins and dextrans, and (d) syrup made from sugarcane, sugar beets, sorghum and maple. Products containing hidden sugars include soft drinks, cakes, cookies and pies, candies and confections, canned fruits and juice, ice cream, shakes, jams, jellies and desserts (Erasmus 1993). According to Associate Professor Dr Sharifah Kharidah Syed Muhammad, a lecturer at Universiti Putra Malaysia’s Department of Food Science, sugar in drinks and snacks is simple carbohydrate. Simple carbohydrate is absorbed quickly into the blood stream and increases the blood sugar level fast (New Straits Times, 2 May 2007).
More people are now concerned about glycemic index, i.e. the rate at which the blood sugar increases or how fast our bodies absorb a particular carbohydrate. Highly processed carbohydrates such as white bread, white flour, rice and potatoes release their sugars faster than table sugar. These foods are high-glycemic carbohydrates. On the other hand, carbohydrates such as cauliflower, beans, asparagus, apples, oranges and grapes release their sugars more slowly, thus keeping blood sugars from spiking. These carbohydrates are called low-glycemic (Strand 2003). See Strand, D. (2003). Death by Prescription. Petaling Jaya: Advantage Quest Publications.
We learned that brown sugar, molasses and honey are not considered health food in Macrobiotics as they are yin foods. Those practising Macrobiotic diet take rice malt or barley malt as replacement. Consequently, we decided to reduce the consumption of brown sugar, molasses and honey in 2007.
Adjust Our Diet 6: Eat More Vegetables and Fruits
When we avoid meat, eggs and dairy products, what are other sources of protein available? Well, natural foods, i.e. vegetables, fruits, grains, seeds and beans. Traditionally, protein consumption focussed on whether or not it is ‘complete’ – containing all essential amino acids in the production of human proteins. Hence, animal proteins were preferred. This perception is now changing.
“Vegetarian forms of protein are being given more attention, especially in terms of being able to feed about 20 times as many people by eating lower on the food chain, and in terms of balancing different plant proteins (e.g., beans and rice; corn and beans) to improve their completeness. In addition, vegetable proteins may contain fewer toxic contaminants such as pesticides that are concentrated in animal tissues, fewer contaminants such as antibiotics, excess fat and hormones, and fewer parasites that affect humans.” (Erasmus 1993) See Erasmus, U. (1993). Fats that Heal Fats that Kills. Burnaby BC: Alive Books.
The consumption of these foods has disease prevention effect. The antioxidant and antiaggregant activity of high levels of catechin found in the plasma of persons consuming fruits, vegetables and wine could partially explain protection against coronary heart disease. Moreover, the role of folic acid found mostly in green vegetables in reducing homocystein levels may suggest another preventive path for cardiovascular disease. Several studies showed that the Mediterranean diet in different populations lowers the risk of cardiovascular diseases, decreases cancer rates and affect overall mortality (Bilenko et al. 2005, Panagiotakos, et al. 2005). See Bilenko, N., Fraser, D., Vardi, H., Shai, I. & Shahar, D.R. (2005). ”Mediterranean diet and cardiovascular diseases in an Israeli population”, Preventive Medicine 40: 299-305, www.elsevier.com/locate/ypmed; Panagiotakos, D., Pitsavos C., Matalas, A.L., Chrysohoou, C., & Stefanadis, C. (2005). “Geographical influences on the association between adherence to the Mediterranean diet and the prevalence of acute coronary syndromes in Greece: the CARDIO2000 study”, International Journal of Cardiology 100: 135-142, www.elsevier.com/locate/ijcard
Consuming more vegetables, fruits, grains, beans and seeds has become a way of life for my family. We ultimately become a vegetarian family. This is regarded a major factor in saving the life of my father-in-law. Taking only vegetables and brown rice for lunch and dinner was difficult initially. We were used to eating chicken, pork, fish and occasionally prawns or crabs. We decided to adopt a phased approach, i.e. letting go of these foods gradually, stage by stage. This approach is practical because we had limited knowledge on the beneficial aspects of plant-based foods and the harmful aspects of animal-based foods.
When we take too much animal protein, our body becomes acidic, diseases develop gradually. To neutralize this acidity, the best way is to eat more fresh vegetables and fruits, preferably organically grown. Vegetables and fruits are balanced food, rich in vitamin B, calcium, fibre and enzymes.
Vitamins and enzymes are important catalysts in digestion and food assimilation. Enzymes are lost in cooking as heat destroys the enzymes. Spinach and cabbage retain only 1/40 of the original food value after cooking (Lai 1993). See Lai, C.N. (1993). The Pursuit of Life. Singapore: Lapis Lazuli Light.
Enzymes can assist in digestion of protein and fat and it also functions as internal cleansing agents. Those with skin problems, acne and diabetes will soon feel the positive effects when more vegetables are consumed. Vegetables and fruits are our fountains of youth. Vegetables and fruits, as anti-oxidants, improve our body’s immune system and the recovery from cancer cells. They will keep many diseases away.
Eating more vegetables and fruits needs to be done with care. In some places in Malaysia, it has been reported that tainted vegetables and fruits come from illegal farms that use unregulated toxic doses of pesticides. If these vegetables and fruits are eaten over a period of time, they can cause liver disease, nerve damage, birth defects and even cancer. The Consumers Association of Penang claimed that five out of 10 cucumbers, brinjals, ladies fingers, chillies and leafy vegetables (kalian, sawi and spinach) contain dangerous amounts of pesticides. Some of these farmers even use pesticides meant for oil palm trees on vegetables to ward off pests to ensure that the produce turn out fresh, green, perfect and shiny (New Straits Times, 2 May 2007).
If you can afford, choose organically grown vegetables and fruits, which are now more available. Our source of vegetables and fruits are obtained from organic shops and even in hyper markets in the urban areas. Even though their prices are relatively higher compared with those in the normal markets, we feel these organic products are worth buying as they have high nutritional value. Their prices may be slightly higher, but if more people buy them and more crops are produced, the prices will drop. In the meantime, we continue to buy vegetables from wet markets. Wild vegetables are preferred in our list of purchase. Some of the vegetables purchased for our home consumption are listed in Table 5.3. The fruits we consume include local fruits (banana, papaya, pineapple, star fruit, rambutan, guava, durian, jackfruit, coconut, mango, duku) and imported fruits (apple, orange, pear).
During my field work, I also purchase petai (Parkia speciosa) fruits from the Orang Asli, the aborigines in Peninsular Malaysia. Petai fruits are grown wild or planted by the Orang Asli in the natural forests. No mineral fertilizer, pesticide and herbicide are applied to the petai trees.
Selected vegetables for our home consumption. See Chia, J.S. (2006). You are What You Eat: Your healthy Lifestyle Guide. Subang Jaya: Pelanduk Publications.
1. Green pea sprouts or tou mio(Pisum sativum): Enzymes aid in digestion; vitamin C enhances immunity; amino acids are important for cell growth; molybdenum helps to detoxify sulphites preservatives
2. Cucumber: Fibres regulate cholesterol level & support bowel regularity; potassium promotes flexibility in muscles & regulates blood pressure; manganese helps to improve digestion & absorption of nutrients
3. Carrot: Antioxidant vitamin A keeps skin, lungs & intestinal tract in order, promotes healthy cell growth; carotenes keep eyes healthy & slow down degeneration; phytonutrient falcarinol provides protection against colon cancer; beta-carotene can be converted into retimoic acid, used to treat cancers
4. Bitter gourd: Fibres aids in lowering of blood cholesterol, reducing risks of heart attack & diabetes; rich in vitamins A & C; vitamin E aids in maintaining youthfulness & proper breathing; vitamin K is required in blood calcium regulation & clotting; potassium, magnesium & fibre regulate blood pressure
5. Spinach, bayam or yin cai: Rich in iron and calcium which help to boost strength; vitamin K maintains bone health; vitamins A & C reduce the amount of free radicals in the body
6. Pumpkin: Vitamin A; rich in carotenoids which are good for eyesight, prevent blindness and have anti-cancer properties; potassium regulates blood pressure
We realize that vegetables and fruits contain substantial quantities of essential nutrients and they are excellent sources of vitamins, minerals and enzymes. The freshly-squeezed juices are packed with enzymes, vitamins C and A, acids (citric, tartaric and malic) and chlorophyll (Chia 2004). Easily digested, they exhibited a cleansing effect on the blood and the digestive tract, thus good health is achieved (Bakru 2001). See Chia, J.S. (2004). What’s in Your Food? Subang Jaya: Pelanduk Publications; Bakru, H. K. (2001). Foods that Heals: the Natural Way to Good Health. New Delhi: Orient Paperbacks.
As a general rule, eating more vegetables and fruits is good. However, over eating of health food may bring other impacts, especially after switching to vegetarian food for a period of time. In 2001, after five years of switching to health food, my body became ‘cool’ for a period of about five months. During this period, I had to wear warm clothes even though it was a sunny day. After realizing that this was caused by over eating of fruits, I reduced daily fruit consumption and avoided eating fruits at night. After three months, the cooling effect of taking too much fresh vegetables and fruits were gone. In the process, I realised that for hardcore meat eaters, taking lots of fruit juices initially is fine. However, when a plant-based diet has been adopted, there is a need to reduce daily juice consumption.
“Vegetarian forms of protein are being given more attention, especially in terms of being able to feed about 20 times as many people by eating lower on the food chain, and in terms of balancing different plant proteins (e.g., beans and rice; corn and beans) to improve their completeness. In addition, vegetable proteins may contain fewer toxic contaminants such as pesticides that are concentrated in animal tissues, fewer contaminants such as antibiotics, excess fat and hormones, and fewer parasites that affect humans.” (Erasmus 1993) See Erasmus, U. (1993). Fats that Heal Fats that Kills. Burnaby BC: Alive Books.
The consumption of these foods has disease prevention effect. The antioxidant and antiaggregant activity of high levels of catechin found in the plasma of persons consuming fruits, vegetables and wine could partially explain protection against coronary heart disease. Moreover, the role of folic acid found mostly in green vegetables in reducing homocystein levels may suggest another preventive path for cardiovascular disease. Several studies showed that the Mediterranean diet in different populations lowers the risk of cardiovascular diseases, decreases cancer rates and affect overall mortality (Bilenko et al. 2005, Panagiotakos, et al. 2005). See Bilenko, N., Fraser, D., Vardi, H., Shai, I. & Shahar, D.R. (2005). ”Mediterranean diet and cardiovascular diseases in an Israeli population”, Preventive Medicine 40: 299-305, www.elsevier.com/locate/ypmed; Panagiotakos, D., Pitsavos C., Matalas, A.L., Chrysohoou, C., & Stefanadis, C. (2005). “Geographical influences on the association between adherence to the Mediterranean diet and the prevalence of acute coronary syndromes in Greece: the CARDIO2000 study”, International Journal of Cardiology 100: 135-142, www.elsevier.com/locate/ijcard
Consuming more vegetables, fruits, grains, beans and seeds has become a way of life for my family. We ultimately become a vegetarian family. This is regarded a major factor in saving the life of my father-in-law. Taking only vegetables and brown rice for lunch and dinner was difficult initially. We were used to eating chicken, pork, fish and occasionally prawns or crabs. We decided to adopt a phased approach, i.e. letting go of these foods gradually, stage by stage. This approach is practical because we had limited knowledge on the beneficial aspects of plant-based foods and the harmful aspects of animal-based foods.
When we take too much animal protein, our body becomes acidic, diseases develop gradually. To neutralize this acidity, the best way is to eat more fresh vegetables and fruits, preferably organically grown. Vegetables and fruits are balanced food, rich in vitamin B, calcium, fibre and enzymes.
Vitamins and enzymes are important catalysts in digestion and food assimilation. Enzymes are lost in cooking as heat destroys the enzymes. Spinach and cabbage retain only 1/40 of the original food value after cooking (Lai 1993). See Lai, C.N. (1993). The Pursuit of Life. Singapore: Lapis Lazuli Light.
Enzymes can assist in digestion of protein and fat and it also functions as internal cleansing agents. Those with skin problems, acne and diabetes will soon feel the positive effects when more vegetables are consumed. Vegetables and fruits are our fountains of youth. Vegetables and fruits, as anti-oxidants, improve our body’s immune system and the recovery from cancer cells. They will keep many diseases away.
Eating more vegetables and fruits needs to be done with care. In some places in Malaysia, it has been reported that tainted vegetables and fruits come from illegal farms that use unregulated toxic doses of pesticides. If these vegetables and fruits are eaten over a period of time, they can cause liver disease, nerve damage, birth defects and even cancer. The Consumers Association of Penang claimed that five out of 10 cucumbers, brinjals, ladies fingers, chillies and leafy vegetables (kalian, sawi and spinach) contain dangerous amounts of pesticides. Some of these farmers even use pesticides meant for oil palm trees on vegetables to ward off pests to ensure that the produce turn out fresh, green, perfect and shiny (New Straits Times, 2 May 2007).
If you can afford, choose organically grown vegetables and fruits, which are now more available. Our source of vegetables and fruits are obtained from organic shops and even in hyper markets in the urban areas. Even though their prices are relatively higher compared with those in the normal markets, we feel these organic products are worth buying as they have high nutritional value. Their prices may be slightly higher, but if more people buy them and more crops are produced, the prices will drop. In the meantime, we continue to buy vegetables from wet markets. Wild vegetables are preferred in our list of purchase. Some of the vegetables purchased for our home consumption are listed in Table 5.3. The fruits we consume include local fruits (banana, papaya, pineapple, star fruit, rambutan, guava, durian, jackfruit, coconut, mango, duku) and imported fruits (apple, orange, pear).
During my field work, I also purchase petai (Parkia speciosa) fruits from the Orang Asli, the aborigines in Peninsular Malaysia. Petai fruits are grown wild or planted by the Orang Asli in the natural forests. No mineral fertilizer, pesticide and herbicide are applied to the petai trees.
Selected vegetables for our home consumption. See Chia, J.S. (2006). You are What You Eat: Your healthy Lifestyle Guide. Subang Jaya: Pelanduk Publications.
1. Green pea sprouts or tou mio(Pisum sativum): Enzymes aid in digestion; vitamin C enhances immunity; amino acids are important for cell growth; molybdenum helps to detoxify sulphites preservatives
2. Cucumber: Fibres regulate cholesterol level & support bowel regularity; potassium promotes flexibility in muscles & regulates blood pressure; manganese helps to improve digestion & absorption of nutrients
3. Carrot: Antioxidant vitamin A keeps skin, lungs & intestinal tract in order, promotes healthy cell growth; carotenes keep eyes healthy & slow down degeneration; phytonutrient falcarinol provides protection against colon cancer; beta-carotene can be converted into retimoic acid, used to treat cancers
4. Bitter gourd: Fibres aids in lowering of blood cholesterol, reducing risks of heart attack & diabetes; rich in vitamins A & C; vitamin E aids in maintaining youthfulness & proper breathing; vitamin K is required in blood calcium regulation & clotting; potassium, magnesium & fibre regulate blood pressure
5. Spinach, bayam or yin cai: Rich in iron and calcium which help to boost strength; vitamin K maintains bone health; vitamins A & C reduce the amount of free radicals in the body
6. Pumpkin: Vitamin A; rich in carotenoids which are good for eyesight, prevent blindness and have anti-cancer properties; potassium regulates blood pressure
We realize that vegetables and fruits contain substantial quantities of essential nutrients and they are excellent sources of vitamins, minerals and enzymes. The freshly-squeezed juices are packed with enzymes, vitamins C and A, acids (citric, tartaric and malic) and chlorophyll (Chia 2004). Easily digested, they exhibited a cleansing effect on the blood and the digestive tract, thus good health is achieved (Bakru 2001). See Chia, J.S. (2004). What’s in Your Food? Subang Jaya: Pelanduk Publications; Bakru, H. K. (2001). Foods that Heals: the Natural Way to Good Health. New Delhi: Orient Paperbacks.
As a general rule, eating more vegetables and fruits is good. However, over eating of health food may bring other impacts, especially after switching to vegetarian food for a period of time. In 2001, after five years of switching to health food, my body became ‘cool’ for a period of about five months. During this period, I had to wear warm clothes even though it was a sunny day. After realizing that this was caused by over eating of fruits, I reduced daily fruit consumption and avoided eating fruits at night. After three months, the cooling effect of taking too much fresh vegetables and fruits were gone. In the process, I realised that for hardcore meat eaters, taking lots of fruit juices initially is fine. However, when a plant-based diet has been adopted, there is a need to reduce daily juice consumption.
Adjust Our Diet 5: Let Go of Fatty and High Cholesterol Foods
When we gradually let go of animal protein foods, eggs, milk and dairy products, we are keeping away from fatty and high cholesterol foods. Meat is well known as a major fatty food. It contains fatty acids and cholesterol, which could easily bring about cardiovascular diseases and obesity.
Fat is derived from two sources: animal and plant. Animal fat, or saturated fatty acids (SaFAs), is the main source of cholesterol. Such food provides nutrients but too much fat. All forms of animal fats are made of highly saturated fatty acid. These include beef, mutton, pork and dairy products. About 95% of the fats and oils you eat are mixtures of triglycerides and when sugars are turned into saturated fatty acids, these acids also carry triglycerides. Egg yolks, fat deposits of animals and edible oils from seeds are mainly triglycerides (Erasmus 1993). See Erasmus, U. (1993). Fats that Heal Fats that Kills. Burnaby BC: Alive Books.
When you consume this type of food, you will feel the stomach is still full for some time. This is because the fat is difficult to digest in the stomach. The SaFAs can be deposited within cells, organs and arteries together with proteins, minerals and cholesterol. Consequently, constipation develops. When the waste which is supposed to be discharged but instead accumulates in the body, it is a matter of time before diseases develop.
The extra cholesterols will be stored in the blood, accumulates in fat, liver, body systems, thus resulting in hardening of blood vessels and obstructing proper blood circulation. If we take a lot of fatty food, in addition to lack of exercise, fatty liver problem may develop. Simply, if we eat too much fatty foods, the fat can travel directly to our liver and damage it. This leads to a kind of liver toxicity and brings about liver hardening.
When my family abstains from animal meat, eggs, milk and dairy products, we are also keeping away from high cholesterol foods. Cholesterol is an essential nutrient needed by the body. Cholesterol, by itself, is not bad, but what is worrying is too much cholesterol, especially the ‘bad’ LDL cholesterol. It could accumulate in the blood vessels and develop into a ‘bomb’ that would explode any time. Its accumulation takes years before health problems arise. Keeping the balance or ratio of LDL/HDL is important to keep your body cholesterol under control.
Foods that are rich in cholesterol include egg, seafood (fish and shellfish), red meat and full fat dairy products. One egg, ¼ pound of liver and ¼ pound of butter each contains about 250 mg of cholesterol (Erasmus 1993).
Hence even though egg is a rich protein source, the content of cholesterol in eggs is also very high and egg contains hormones which are difficult to digest. Some people think that by not taking the egg yolk, they are free from high cholesterol. But by taking egg white, they have indirectly set the stage for high cholesterol to accumulate. In America, the public has been advised to reduce egg consumption from one a day to not more than four per week to avoid developing cardiovascular diseases.
We now learn that our body can manufacture cholesterol from breakdown of excess sugars, fats and protein. It simply means that when excess calories are consumed from these foods, there is more pressure for the body to make cholesterol. Cholesterol cannot be broken down and it has to be removed from our body through the stool in the form of bile acid and cholesterol molecules. Its removal is facilitated by fibre. If we take lots of food rich in sugars, fats and protein but poor in fibre, the cholesterol and bile acids are reabsorbed and recycled in our body. The cholesterol deposits, especially in blood vessels, slow down blood flow. Hence, low-fibre foods increase blood cholesterol levels. Cholesterol also makes our platelets sticky thus increasing the risk of clot forming. All these may lead to artery blockage and subsequent occurrence of stroke, heart attack, blindness and deafness (Erasmus 1993).
Indeed, high blood cholesterol level is the single greatest risk factor for heart disease. The consumption of saturated fat is the single most important factor in raising blood cholesterol levels. It has been pointed out that in the history of medical research, the correlations between cholesterol levels, saturated fat intake and heart disease are among the strongest and most consistent. The main suppliers of saturated fat are animal products. These saturated fat products are beef, pork, chicken, cheese, butter, milk, eggs and ice cream (Robbins 2001). See Robbins, J. (2001). The Food Revolution: How Your Diet Can Help Save Your life and the World. Mumbai: Magna Publishing Co. Ltd.
Fat is derived from two sources: animal and plant. Animal fat, or saturated fatty acids (SaFAs), is the main source of cholesterol. Such food provides nutrients but too much fat. All forms of animal fats are made of highly saturated fatty acid. These include beef, mutton, pork and dairy products. About 95% of the fats and oils you eat are mixtures of triglycerides and when sugars are turned into saturated fatty acids, these acids also carry triglycerides. Egg yolks, fat deposits of animals and edible oils from seeds are mainly triglycerides (Erasmus 1993). See Erasmus, U. (1993). Fats that Heal Fats that Kills. Burnaby BC: Alive Books.
When you consume this type of food, you will feel the stomach is still full for some time. This is because the fat is difficult to digest in the stomach. The SaFAs can be deposited within cells, organs and arteries together with proteins, minerals and cholesterol. Consequently, constipation develops. When the waste which is supposed to be discharged but instead accumulates in the body, it is a matter of time before diseases develop.
The extra cholesterols will be stored in the blood, accumulates in fat, liver, body systems, thus resulting in hardening of blood vessels and obstructing proper blood circulation. If we take a lot of fatty food, in addition to lack of exercise, fatty liver problem may develop. Simply, if we eat too much fatty foods, the fat can travel directly to our liver and damage it. This leads to a kind of liver toxicity and brings about liver hardening.
When my family abstains from animal meat, eggs, milk and dairy products, we are also keeping away from high cholesterol foods. Cholesterol is an essential nutrient needed by the body. Cholesterol, by itself, is not bad, but what is worrying is too much cholesterol, especially the ‘bad’ LDL cholesterol. It could accumulate in the blood vessels and develop into a ‘bomb’ that would explode any time. Its accumulation takes years before health problems arise. Keeping the balance or ratio of LDL/HDL is important to keep your body cholesterol under control.
Foods that are rich in cholesterol include egg, seafood (fish and shellfish), red meat and full fat dairy products. One egg, ¼ pound of liver and ¼ pound of butter each contains about 250 mg of cholesterol (Erasmus 1993).
Hence even though egg is a rich protein source, the content of cholesterol in eggs is also very high and egg contains hormones which are difficult to digest. Some people think that by not taking the egg yolk, they are free from high cholesterol. But by taking egg white, they have indirectly set the stage for high cholesterol to accumulate. In America, the public has been advised to reduce egg consumption from one a day to not more than four per week to avoid developing cardiovascular diseases.
We now learn that our body can manufacture cholesterol from breakdown of excess sugars, fats and protein. It simply means that when excess calories are consumed from these foods, there is more pressure for the body to make cholesterol. Cholesterol cannot be broken down and it has to be removed from our body through the stool in the form of bile acid and cholesterol molecules. Its removal is facilitated by fibre. If we take lots of food rich in sugars, fats and protein but poor in fibre, the cholesterol and bile acids are reabsorbed and recycled in our body. The cholesterol deposits, especially in blood vessels, slow down blood flow. Hence, low-fibre foods increase blood cholesterol levels. Cholesterol also makes our platelets sticky thus increasing the risk of clot forming. All these may lead to artery blockage and subsequent occurrence of stroke, heart attack, blindness and deafness (Erasmus 1993).
Indeed, high blood cholesterol level is the single greatest risk factor for heart disease. The consumption of saturated fat is the single most important factor in raising blood cholesterol levels. It has been pointed out that in the history of medical research, the correlations between cholesterol levels, saturated fat intake and heart disease are among the strongest and most consistent. The main suppliers of saturated fat are animal products. These saturated fat products are beef, pork, chicken, cheese, butter, milk, eggs and ice cream (Robbins 2001). See Robbins, J. (2001). The Food Revolution: How Your Diet Can Help Save Your life and the World. Mumbai: Magna Publishing Co. Ltd.
Adjust Our Diet 4: Animal Milk to Plant-Based Milk
Our daughter was fed with milk products two months after she was born in 1995. Like most people, we believed that children need milk to grow. Since the Second World War (1941–1945), there is much advancement in the socio-economic conditions among Asians. Parents continue to feed their children with milk and dairy products, believing that they are essential for children to grow. Adults continue to consume milk with the belief that it will overcome osteoporosis.
As we had a better understanding of milk and dairy products, we decided to drop these products by the time our son was born in 2001. For this vegetarian baby, we provide vegetarian milk products from the organic shops. This suits him well and sustains his health.
Milk produced today is not a healthy product but a controversial product. In modern nutrition, milk is high in protein, fats and rich in calcium. However, in terms of mineral contents, milk lacks iodine, iron, phosphate and magnesium. The protein in milk comprises mainly of casein, which is large, hard, condense and difficult to digest. The casein and fats in milk wrap up the food you consume and thus making digestion difficult, until the casein and fats are digested first (Jiang 1999). This places a burden to your stomach to digest the food. See Jiang S.H. (1999). Eating this Way is Healthiest. Taipei: Yuan Shen Press. (In Chinese)
“Human milk is for humans, cow’s milk is for cows.” This is the advice of paediatrician professor Dr Lee Way Seah, a senior consultant in University Malaya Medical Centre, in the wake of the tainted baby milk scandal in China (Cited in Chai 2008). See Chai, M.L. (2008). “Breast milk is the best for infants, says Dr Lee”, New Straits Times, 28 September 2008.
Casein is hard and sticky in nature. Because of this, when it is stuck to the walls of organs, the organs are weakened. All these would lead to problems such as indigestion, bloating, diarrhoea, constipation, vomit, fever, bronchitis, and asthma and nostril blockage. If you have problems with digestion and continue to consume dairy products, the condition will worsen. The colon problems among adults and children with nose and ear inflammation have much to do with the consumption of milk and milk products (Jiang 1999).
In the long run, the food is kept in the stomach longer and in the mean time the gastric acid produced is inadequate, thus other organism such as Helicobacter polori would develop, resulting in stomach problem. If you consume chicken and milk, you have provided an ideal environment for the existence of such organism. This is because milk neutralizes gastric acid, thus enabling this organism to escape the control by gastric acid (Lai 2001). See Lai, C.N. (2001). “Taking care of the digestion system”, Lapis Lazuli Light, No. 9, pp. 8-10. (In Chinese)
Moreover, the various types of dairy products also bring negative impacts after they are processed in value-added production. In the process of heating and pasteurization, even though most of the germs are killed, the processes may also change or damage the enzymes, vitamins, proteins and fat structures. In the meantime, the polluted pesticides, additives, hormones and antibiotics remain in the dairy products. It is no secret that hormones (e.g. rbGH, rbST or BST) are injected to cows to increase milk production. Under these circumstances, what is the quality of milk and dairy products produced? What happens when you consume them?
If milk is not healthy, what are the alternatives for growing children and adults? Among the best substitutes animal milk are carrot juice, seed milk and fruit juices (Lai 1993). Plant-based milk is easily available in the organic shops these days. See Lai, C.N. (1993). The Pursuit of Life. Singapore: Lapis Lazuli Light.
As we had a better understanding of milk and dairy products, we decided to drop these products by the time our son was born in 2001. For this vegetarian baby, we provide vegetarian milk products from the organic shops. This suits him well and sustains his health.
Milk produced today is not a healthy product but a controversial product. In modern nutrition, milk is high in protein, fats and rich in calcium. However, in terms of mineral contents, milk lacks iodine, iron, phosphate and magnesium. The protein in milk comprises mainly of casein, which is large, hard, condense and difficult to digest. The casein and fats in milk wrap up the food you consume and thus making digestion difficult, until the casein and fats are digested first (Jiang 1999). This places a burden to your stomach to digest the food. See Jiang S.H. (1999). Eating this Way is Healthiest. Taipei: Yuan Shen Press. (In Chinese)
“Human milk is for humans, cow’s milk is for cows.” This is the advice of paediatrician professor Dr Lee Way Seah, a senior consultant in University Malaya Medical Centre, in the wake of the tainted baby milk scandal in China (Cited in Chai 2008). See Chai, M.L. (2008). “Breast milk is the best for infants, says Dr Lee”, New Straits Times, 28 September 2008.
Casein is hard and sticky in nature. Because of this, when it is stuck to the walls of organs, the organs are weakened. All these would lead to problems such as indigestion, bloating, diarrhoea, constipation, vomit, fever, bronchitis, and asthma and nostril blockage. If you have problems with digestion and continue to consume dairy products, the condition will worsen. The colon problems among adults and children with nose and ear inflammation have much to do with the consumption of milk and milk products (Jiang 1999).
In the long run, the food is kept in the stomach longer and in the mean time the gastric acid produced is inadequate, thus other organism such as Helicobacter polori would develop, resulting in stomach problem. If you consume chicken and milk, you have provided an ideal environment for the existence of such organism. This is because milk neutralizes gastric acid, thus enabling this organism to escape the control by gastric acid (Lai 2001). See Lai, C.N. (2001). “Taking care of the digestion system”, Lapis Lazuli Light, No. 9, pp. 8-10. (In Chinese)
Moreover, the various types of dairy products also bring negative impacts after they are processed in value-added production. In the process of heating and pasteurization, even though most of the germs are killed, the processes may also change or damage the enzymes, vitamins, proteins and fat structures. In the meantime, the polluted pesticides, additives, hormones and antibiotics remain in the dairy products. It is no secret that hormones (e.g. rbGH, rbST or BST) are injected to cows to increase milk production. Under these circumstances, what is the quality of milk and dairy products produced? What happens when you consume them?
If milk is not healthy, what are the alternatives for growing children and adults? Among the best substitutes animal milk are carrot juice, seed milk and fruit juices (Lai 1993). Plant-based milk is easily available in the organic shops these days. See Lai, C.N. (1993). The Pursuit of Life. Singapore: Lapis Lazuli Light.
Adjust Our Diet 3: Animal Protein to Plant Protein
Protein plays an important role in maintaining health as it builds blocks of our body/cells, helps to protect the body systems and strengthen the body’s immune system. The protein we consume may be categorized into two types: complete protein and incomplete proteins. Beans and animal proteins belong to complete protein as they contain the eight essential amino acids (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine). Most people consume meat, eggs and dairy products as these animal proteins are complete protein. Meat has traditionally been eaten to perform hard physical tasks and to protect us from cold weather. It is now an important source of animal protein in many parts of the world.
In 1996, we made a bold decision by dropping most forms of meat as these are considered acidic foods. From the point of view of fat content, meat as a source of protein is tied to a considerable level of saturated fatty acids and cholesterol (Valsta et al. 2005). See Valsta, L.M., Tapanainen, H. & Mannisto, S. (2005). ”Meat fats in nutrition”, www.elsevier.com/locate/meatsci, pp.525-530.
We learned from the literature that cancer patient needs to let go of eating meat to regain health. We learned that the consumption of animal proteins such as chicken, pork and beef is not good for our health. To avoid and control diseases, animal foods are added with antibiotics and pesticides. To ensure that the meat is tasty and to raise milk production, growth hormones are given to the animals. However, we continued to take fish for two years, believing that this source of protein is less harmful.
How about fish from deep sea and fresh water? Unfortunately, the world environment is polluted to the extent that even fish are not safe for consumption. If you were to visit the wet markets these days, you may not find any flies at fish stalls. Well, some fish are sprayed with chemicals to keep the flies away. How about shark fin soup? The fact is shark fins contain mercury. Thai health officials reported in 2001 that local shark’s fin soup contained mercury about 42 times above the safe level (Khatijah 2007). By 1998, fish also disappeared from our home-cooked food. See Khatijah Abdullah. (2007). “Campaign against shark’s fin soup based on sad fact”. Utusan Konsumer, September 2007.
The stop in taking eggs only took place in 2000. We did this later due to a lack of understanding on eggs as a source of protein. Even though eggs are sources of Vitamin A, B2, B12, folic acid, iron, zinc and phosphate, they also contain too much cholesterol, hence may bring cardiovascular diseases (Chia 2004). The egg yolk contains much sodium and cholesterol which are harmful to our body. Moreover, in chicken farming, antibiotics are fed to chickens to avoid diseases and hormone is given to enhance their growth. All these chemicals are accumulated in the eggs. See Chia, J.S. (2004). What’s in Your Food? Subang Jaya: Pelanduk Publications.
More information is now available on animal proteins. When animal protein is digested, it produces acidic by-products which is high in phosphorous. When your liver and kidney cannot cope with these acidic by-products, you may face liver problems and urinary problems. When these protein by-products and growth hormone are not discharged from your body, they accumulate in the muscles. The more meat you consume, the more fat is accumulated in your body. In the long run, you just cannot avoid the occurrence of diseases. Meat contains high amounts of saturated fat and cholesterol, and meat consumption is the main cause of heart disease, stroke, high blood pressure, many forms of cancer, hypoglycaemia and other chronic diseases (Kushi & Jack 2003). See Kushi, M. & Jack, A. (2003). The Macrobiotic Path to Total Health. New York: Ballantine Books.
Over consumption of animal protein also results in ageing. Ageing is related to the loss of calcium in your body. When more animal protein is consumed, more calcium is discharged from the bone to neutralize them. Hence, the more you consume protein, more calcium is lost and osteoporosis results (Lai 1995). You may face osteoporosis sooner or later. See Lai, C.N. (1995). Cancer is not Deadly. Public talk in Malaysia. (In Chinese)
Since we avoid animal protein consumption, where can we obtain the necessary protein? Well, the best source of protein comes from dark green vegetables. From the literature, we learn that if we eat a little fresh vegetable fresh, we will have the complete protein the body needs as it is not lost through cooking. The protein from fresh vegetables also serves to enhance our memory and raise our energy level as well as our competitiveness (Lai 1995).
Other plant sources of protein which are low in saturated fat are pulses, beans, nuts and seeds. Beans contain three main nutrients: protein, unsaturated fats and carbohydrate (starch). You may obtain your plant protein from various beans.
It is useful to take note of the following statement of the American Heart Association (cited in Kushi & Jack 2003). You don’t need to eat animal products to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. Whole grains, legumes, vegetables, seeds and nuts all contain both essential and non-essential amino acids… Soy protein has been shown to be e
In 1996, we made a bold decision by dropping most forms of meat as these are considered acidic foods. From the point of view of fat content, meat as a source of protein is tied to a considerable level of saturated fatty acids and cholesterol (Valsta et al. 2005). See Valsta, L.M., Tapanainen, H. & Mannisto, S. (2005). ”Meat fats in nutrition”, www.elsevier.com/locate/meatsci, pp.525-530.
We learned from the literature that cancer patient needs to let go of eating meat to regain health. We learned that the consumption of animal proteins such as chicken, pork and beef is not good for our health. To avoid and control diseases, animal foods are added with antibiotics and pesticides. To ensure that the meat is tasty and to raise milk production, growth hormones are given to the animals. However, we continued to take fish for two years, believing that this source of protein is less harmful.
How about fish from deep sea and fresh water? Unfortunately, the world environment is polluted to the extent that even fish are not safe for consumption. If you were to visit the wet markets these days, you may not find any flies at fish stalls. Well, some fish are sprayed with chemicals to keep the flies away. How about shark fin soup? The fact is shark fins contain mercury. Thai health officials reported in 2001 that local shark’s fin soup contained mercury about 42 times above the safe level (Khatijah 2007). By 1998, fish also disappeared from our home-cooked food. See Khatijah Abdullah. (2007). “Campaign against shark’s fin soup based on sad fact”. Utusan Konsumer, September 2007.
The stop in taking eggs only took place in 2000. We did this later due to a lack of understanding on eggs as a source of protein. Even though eggs are sources of Vitamin A, B2, B12, folic acid, iron, zinc and phosphate, they also contain too much cholesterol, hence may bring cardiovascular diseases (Chia 2004). The egg yolk contains much sodium and cholesterol which are harmful to our body. Moreover, in chicken farming, antibiotics are fed to chickens to avoid diseases and hormone is given to enhance their growth. All these chemicals are accumulated in the eggs. See Chia, J.S. (2004). What’s in Your Food? Subang Jaya: Pelanduk Publications.
More information is now available on animal proteins. When animal protein is digested, it produces acidic by-products which is high in phosphorous. When your liver and kidney cannot cope with these acidic by-products, you may face liver problems and urinary problems. When these protein by-products and growth hormone are not discharged from your body, they accumulate in the muscles. The more meat you consume, the more fat is accumulated in your body. In the long run, you just cannot avoid the occurrence of diseases. Meat contains high amounts of saturated fat and cholesterol, and meat consumption is the main cause of heart disease, stroke, high blood pressure, many forms of cancer, hypoglycaemia and other chronic diseases (Kushi & Jack 2003). See Kushi, M. & Jack, A. (2003). The Macrobiotic Path to Total Health. New York: Ballantine Books.
Over consumption of animal protein also results in ageing. Ageing is related to the loss of calcium in your body. When more animal protein is consumed, more calcium is discharged from the bone to neutralize them. Hence, the more you consume protein, more calcium is lost and osteoporosis results (Lai 1995). You may face osteoporosis sooner or later. See Lai, C.N. (1995). Cancer is not Deadly. Public talk in Malaysia. (In Chinese)
Since we avoid animal protein consumption, where can we obtain the necessary protein? Well, the best source of protein comes from dark green vegetables. From the literature, we learn that if we eat a little fresh vegetable fresh, we will have the complete protein the body needs as it is not lost through cooking. The protein from fresh vegetables also serves to enhance our memory and raise our energy level as well as our competitiveness (Lai 1995).
Other plant sources of protein which are low in saturated fat are pulses, beans, nuts and seeds. Beans contain three main nutrients: protein, unsaturated fats and carbohydrate (starch). You may obtain your plant protein from various beans.
It is useful to take note of the following statement of the American Heart Association (cited in Kushi & Jack 2003). You don’t need to eat animal products to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. Whole grains, legumes, vegetables, seeds and nuts all contain both essential and non-essential amino acids… Soy protein has been shown to be e
Adjust Our Diet 2: From White Rice to Brown Rice
The first thing we did in 1996 was to change our rice. Instead of taking white rice for lunch and dinner, we opted for brown rice.
Rice is the staple food for most Asians. The polished white fragrant rice is favoured by many households. It is now known that brown rice contains much vitamins, minerals and fibre while the ordinary white rice lacks these. The health benefits of brown rice are tremendous. In general, polished rice has lost 26–83% of the minerals present in brown rice (Erasmus 1993). See Erasmus, U. (1993). Fats that Heal Fats that Kills. Burnaby BC: Alive Books.
Nutritional benefits of rice. See Lim, J. K. (2004). “Fuel, rice, oil and salt”, Nanyang Siang Pau, 9 December 2004. (In Chinese)
White rice: lesser fibre, remains longer in intestines, facilitates bad bacteria growth, slows down liver function, produces toxin, chances of colon cancer
Brown rice: More fibre, easily digested, reduces cholesterol, increases good bacteria growth, improves immune system, promotes slimming, prevents stomach cancer, controls diabetes
Brown rice is rich in starch, minerals and vitamins. Its protein can reduce the cholesterol in blood and help prevent cardiovascular diseases while its Vitamin B1, B2 and E slow-down ageing. Brown rice creates a good environment for the growth of beneficial bacteria, helps indigestion and improves the body’s immune system. Taking brown rice also helps in slimming, controlling diabetes and preventing stomach cancer. Taking brown rice is good for our liver because it collects toxins from our gut and flushes them out.
Brown rice contains much more fibre than white rice. Fibre helps to reduce its chances storage in the stomach, and hence taking brown rice can prevent constipation. Moreover, the storage time of white rice in the stomach is about three times longer than brown rice. This encourages the growth of harmful bacteria, which affects proper functioning of the bile, produces toxin, leads to constipation and enhance the chances of colon cancer.
Switching from white rice to brown rice was radical for my family. We made a 100% change in the rice as the intention was to save the life of my father-in-law. We had little choice. Even though brown rice was hard in nature and tasted differently, we just ate it. We only learned later that if the brown rice were soaked in water for a few hours before cooking, it would be softer and easier to eat.
Brown rice is part of our diet. It is now served in major Chinese vegetarian restaurants. Such rice is available in both organic shops and the hyper markets.
Normally, we encourage friends to switch to brown rice gradually. Buy a kilogram of brown rice today. The gradual change may start with adding a spoon of brown rice and reducing a spoon of white rice in normal cooking. Your family members may not even notice this small change which is also acceptable to their tongues. The next week, replace 2 spoons of white rice with brown rice. Continue the gradual change. Buy 3 to 6 months, you tongue will get used to the taste of 100% brown rice.
Rice is the staple food for most Asians. The polished white fragrant rice is favoured by many households. It is now known that brown rice contains much vitamins, minerals and fibre while the ordinary white rice lacks these. The health benefits of brown rice are tremendous. In general, polished rice has lost 26–83% of the minerals present in brown rice (Erasmus 1993). See Erasmus, U. (1993). Fats that Heal Fats that Kills. Burnaby BC: Alive Books.
Nutritional benefits of rice. See Lim, J. K. (2004). “Fuel, rice, oil and salt”, Nanyang Siang Pau, 9 December 2004. (In Chinese)
White rice: lesser fibre, remains longer in intestines, facilitates bad bacteria growth, slows down liver function, produces toxin, chances of colon cancer
Brown rice: More fibre, easily digested, reduces cholesterol, increases good bacteria growth, improves immune system, promotes slimming, prevents stomach cancer, controls diabetes
Brown rice is rich in starch, minerals and vitamins. Its protein can reduce the cholesterol in blood and help prevent cardiovascular diseases while its Vitamin B1, B2 and E slow-down ageing. Brown rice creates a good environment for the growth of beneficial bacteria, helps indigestion and improves the body’s immune system. Taking brown rice also helps in slimming, controlling diabetes and preventing stomach cancer. Taking brown rice is good for our liver because it collects toxins from our gut and flushes them out.
Brown rice contains much more fibre than white rice. Fibre helps to reduce its chances storage in the stomach, and hence taking brown rice can prevent constipation. Moreover, the storage time of white rice in the stomach is about three times longer than brown rice. This encourages the growth of harmful bacteria, which affects proper functioning of the bile, produces toxin, leads to constipation and enhance the chances of colon cancer.
Switching from white rice to brown rice was radical for my family. We made a 100% change in the rice as the intention was to save the life of my father-in-law. We had little choice. Even though brown rice was hard in nature and tasted differently, we just ate it. We only learned later that if the brown rice were soaked in water for a few hours before cooking, it would be softer and easier to eat.
Brown rice is part of our diet. It is now served in major Chinese vegetarian restaurants. Such rice is available in both organic shops and the hyper markets.
Normally, we encourage friends to switch to brown rice gradually. Buy a kilogram of brown rice today. The gradual change may start with adding a spoon of brown rice and reducing a spoon of white rice in normal cooking. Your family members may not even notice this small change which is also acceptable to their tongues. The next week, replace 2 spoons of white rice with brown rice. Continue the gradual change. Buy 3 to 6 months, you tongue will get used to the taste of 100% brown rice.
Adjust Our Diet 1: The Awareness
“You are what you eat” and there is more and more evidence supporting the influence of food on health. Over the years, my family realized that if we wish to keep away from diseases, the most important thing is to change our mind-set on food. If our daily diet comprises mainly meat, eggs and dairy products, they will enhance the acidity level of our bodies. We are also aware that whatever medicine we take or operations we undergo would only provide temporary relief through suppression of the disease. All our money would be spent on visiting medical specialists and purchasing medicines. We would befriend medicines, doctors, pharmacists, clinics and hospitals our whole life.
Just observe the circles of friends, colleagues, relatives, bosses and elders, it is not uncommon to find that many are actually not in good health condition. Many of the successful peoples in life are not enjoying a healthy life. They have fame, money, wealth and properties but lack good health. Some of the cancer patients I met over the years were very rich but their wealth could not enable them to live longer. When faced with chronic diseases or sicknesses, they wish their money could save them. Unfortunately, in many cases the wish could not be fulfilled. At most, their money could sustain their lives for some time.
We have to make a choice and find the balance between material wealth and health. It is the health awareness that counts. To raise your level of awareness, knowledge and experience of others are important food for thought.
My family has taken a decisive step in switching to health food to save life and to maintain our health. It is a path where there is no turning back. Why should we turn back while enjoying the joy of good health? I will share with you all and elaborate the process and how my family changed our food since 1996.
Taking the first step in changing our eating habit was the most difficult. Simply, our tongues have been used to the conventional tasty food. It took a few months to accustom to the new original taste of food. In any case, we gradually overcame the initial difficulties as we walked the healthy path. We started with the major daily meals, i.e. breakfast, lunch and dinner. It was a phased approached.
To enjoy the ultimate condition of good health, we have to adjust our daily diet happily and the way we wish to do it. Be ready, we are moving towards good healthy living.
Just observe the circles of friends, colleagues, relatives, bosses and elders, it is not uncommon to find that many are actually not in good health condition. Many of the successful peoples in life are not enjoying a healthy life. They have fame, money, wealth and properties but lack good health. Some of the cancer patients I met over the years were very rich but their wealth could not enable them to live longer. When faced with chronic diseases or sicknesses, they wish their money could save them. Unfortunately, in many cases the wish could not be fulfilled. At most, their money could sustain their lives for some time.
We have to make a choice and find the balance between material wealth and health. It is the health awareness that counts. To raise your level of awareness, knowledge and experience of others are important food for thought.
My family has taken a decisive step in switching to health food to save life and to maintain our health. It is a path where there is no turning back. Why should we turn back while enjoying the joy of good health? I will share with you all and elaborate the process and how my family changed our food since 1996.
Taking the first step in changing our eating habit was the most difficult. Simply, our tongues have been used to the conventional tasty food. It took a few months to accustom to the new original taste of food. In any case, we gradually overcame the initial difficulties as we walked the healthy path. We started with the major daily meals, i.e. breakfast, lunch and dinner. It was a phased approached.
To enjoy the ultimate condition of good health, we have to adjust our daily diet happily and the way we wish to do it. Be ready, we are moving towards good healthy living.
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