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Think your anxiety might actually be a mineral deficiency in disguise? In this first episode of our new "Micronutrient Detective" series, hosts Ashok Vasudevan and Meera crack the case of why so many people feel anxious, can't sleep, and get muscle cramps despite eating "healthy" foods.

Discover why your spinach salad might be working against you (and how a simple citrus hack can fix it), which everyday habits are stealing your calm, and why pumpkin seeds and dark chocolate might be better than meditation apps for some people.

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Duration: 00:04:33

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🕵️‍♀️ Welcome to Food Forensics - In this eye-opening episode, hosts Ashok Vasudevan and Meera expose the nutritional heist that's been happening right under our noses. Did you know today's tomato has 62% less calcium and 30% less vitamin C than the one your grandparents ate?

Join our forensic investigation as we uncover the three culprits behind this nutrient robbery: soil depletion, speed breeding, and long-distance transport. But don't worry - we've got the evidence AND the solution!

Discover why that perfect supermarket tomato tastes like cardboard, how heirloom varieties pack 3x more nutrients...

Duration: 00:06:02

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Join detective duo Meera and Ashok Vasudevan as they investigate "The Liquid Gold Heist" - how the world's most precious traditional oils were systematically stolen from our kitchens and replaced with industrial counterfeits!

From Mediterranean olive groves to Indian village presses, traditional oils worth their weight in gold were replaced by chemically extracted impostors. Discover how margarine (one molecule away from plastic!) convinced doctors it was healthier than butter, and how "vanaspati" stole the throne from sacred ghee.

We expose the 50-year treasure theft that replaced:

·       Golden ghee with hydrogenat...

Duration: 00:07:24

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🕵️‍♂️🕵️‍♀️Join hosts Meera and Ashok Vasudevan in our biggest Food Forensics investigation yet - "The Great Grain Robbery." From Wonder Bread in Chicago to instant ramen in Singapore to maida rotis in Mumbai, the same nutritional heist has devastated grains worldwide!

Discover the shocking truth: modern grain processing removes 22 essential nutrients, then adds back just 4 synthetic vitamins and calls it "enriched." It's like someone stealing your entire wallet and giving you back $4!

We expose how 95% of vitamin B6, 85% of magnesium, and 78% of fiber get systematically stripped from your daily bread, noodles, and rice. But...

Duration: 00:06:38

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Discover how the foods you eat can dramatically improve your sleep! In this lively episode of “Pay the Farmer, Not the Pharmacy,” Meera and Ashok Vasudevan reveal the surprising science behind nutrition and sleep—from melatonin-rich kiwis and cherries to the dangers of late-night snacks. Learn actionable hacks and tasty bedtime rituals that nourish your body and set you up for deep, natural rest—all while supporting your local farmers, not the pharmacy aisle. Listen in for easy tips that turn your kitchen into your best sleep aid!

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Duration: 00:05:49

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Dive into the science (and surprises) behind what sweetens your day! Hosts Meera and Ashok debunk common myths about sugar, jaggery, honey, maple syrup, coconut sugar, stevia, monk fruit—and even artificial sweeteners. With real research, playful banter, and bite-sized health advice, each episode asks: What’s really healthier, and what’s just hype? Tune in to make smarter, tastier choices—without giving up on flavor or fun.

 

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Duration: 00:06:38

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Can you truly reverse Type 2 diabetes with smart food choices and regular exercise? On this episode of Pay The Farmer Not The Pharmacy, Meera and Ashok go beyond calorie counting to reveal what really works for diabetes control and even reversal. They break down:

Why where your calories come from is more important than the numbersThe proven 3-point mantra: Eat less, eat right, and work out moreHow liver and pancreas fat play a key role in blood sugar controlThe difference between Type 1, Type 2, and gestational diabetes—plus practical management tips for eachAffordable, delicious ‘supe...

Duration: 00:05:31

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In this episode of Pay The Farmer Not The Pharmacy, Meera and Ashok dive deep into the gluten craze sweeping kitchens and conversations everywhere. Is gluten truly the villain many claim it to be, or just misunderstood? Together, they:

Explain what gluten really is and its crucial role in making our favorite breads, rotis, and more deliciously chewy.Break down the big difference between Celiac disease and gluten intolerance—why one's an autoimmune disorder with serious consequences, and the other mostly impacts digestive comfort.Bust myths about ancient versus modern wheat and highlight th...

Duration: 00:04:36

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Confused about Glycemic Index (GI) and Glycemic Load (GL)? You’re not alone! In this zippy, science-backed episode, Meera and Ashok break down the difference between GI and GL using a fun car analogy—think of GI as your blood sugar’s speedometer and GL as the odometer. Discover why both matter for diabetics, pre-diabetics, and anyone who wants steady energy and better health. With juicy examples like watermelon and dates, you’ll learn how to calculate GL in plain English and math, and get practical tips for smarter eating. Tune in and find out how...

Duration: 00:05:16

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Join Ashok and Meera as they explore the vibrant markets and timeless kitchens of Marrakesh, Morocco, uncovering the secrets behind the city’s radiant health and joyful living. Discover how Marrakesh’s people thrive on fresh, locally grown vegetables, legumes, and heart-healthy oils, all brought to life with an array of spices like saffron, ras el hanout, and condiments such as harissa and argan oil. Savor the ritual of Moroccan mint tea, more than just a drink—it’s a symbol of hospitality and well-being. Packed with science, stories, and practical tips, this episode reveals...

Duration: 00:07:02

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Are GLP-1 drugs like Ozempic and Mounjaro really the miracle jabs for a longer, healthier life-or is there a smarter, tastier way to get the same benefits? Join Meera and Ashok as they break down the latest science from The Times UK, exploring how these weight-loss drugs are being hailed as game-changers for heart health, strokes, and aging itself. But before you roll up your sleeve, get the inside scoop on why eating less and eating better might be the ultimate prescription. Plus: a sassy quiz, calorie hacks, and practical tips to boost nutrition...

Duration: 00:06:32

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Unlock the tangy secrets of zymology-the science of fermentation! Join Meera and Ashok as they take you on a lively, science-packed journey from ancient food traditions to your modern kitchen. Discover how fermented favorites like sauerkraut, kimchi, miso, and pickled veggies not only tickle your taste buds but also supercharge your gut health. Learn why trillions of friendly bacteria are your body’s best friends, and get simple tips to add more zing (and wellness) to your plate. Tune in for a delicious blend of history, science, and practical advice-because it’s time to pay...

Duration: 00:04:15

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Are “natural” foods really as wholesome as they sound? What makes organic the gold standard for your health and the planet? Join Ashok and Meera, live from the stunning Batu Batu Island at the Unreasonable accelerator retreat, as they dish out the science, the sass, and the truth about what’s in your food. In this special episode, we break down the difference between natural and organic foods, reveal the surprising number of chemicals allowed in our food supply, and spotlight the entrepreneurs who are changing the game for good. Plus, a candid interview with t...

Duration: 00:07:40

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Is your energy tank running low, or are you feeling way too wired? Your thyroid might be trying to tell you something! Join Meera & Ashok on this episode of “Pay the Farmer, Not the Pharmacy” as they serve up fast-paced, science-backed hacks for keeping your thyroid happy-whether it’s in slow-mo (hypothyroidism) or on overdrive (hyperthyroidism). Discover why women, foodies, and wellness warriors need to pay attention, which foods are thyroid superheroes, and how a sprinkle of iodized salt (or skipping it!) can make all the difference. Fun, sassy, and packed with practical takeaways-this episod...

Duration: 00:05:13

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Ever wondered why that summer tomato tastes like sunshine, but the winter one tastes like cardboard? In this lively episode of Pay the Farmer, Not the Pharmacy, Meera and Ashok dig into the science and joy of seasonal eating. Discover how choosing fruits and veggies at their peak not only packs more flavor and nutrition into your meals, but also saves you money and supports local farmers. They’ll share easy supermarket tips for spotting what’s in season, bust some myths about eating local, and recommend global apps to help you shop smarter wher...

Duration: 00:04:49

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In this refreshing episode of "We Are What We Eat," Meera and Ashok dive deep into the science and secrets of water-the most essential, yet most overlooked, ingredient in our wellness journey. From how much to drink and when, to the truth about alkaline water and the best temperature for your morning glass, this fast-paced, fact-packed conversation will quench your curiosity and leave you with practical hydration hacks. Whether you’re a hydration hero or a water forgetter, tune in to discover why water truly is life-and how to make every sip count!

...

Duration: 00:05:09

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Ditch the pills and dig into the delicious world of plant-based Vitamin B! Join Meera and Ashok as they explore the best veggie sources for this essential nutrient family. Discover which leafy greens, legumes, and more can keep your energy levels soaring and your health thriving, all while supporting sustainable farming. Are you ready to B-lieve in the power of plants?

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Duration: 00:04:05

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Join Meera and Ashok on Pay the Farmer, Not the Pharmacy as they dive into the stealthy world of microgreens—those tiny greens that pack a nutritional punch. From boosting glucose uptake to enhancing brain health, microgreens are the unsung heroes of the plant kingdom. We explore the science behind their superpowers, discuss how to grow them at home, and share tips on how to add them to your meals for maximum impact. Whether you're a health enthusiast or just curious about the latest superfood trends, this episode is for you. So, get ready to...

Duration: 00:05:01

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Join Meera and Ashok on Pay the Farmer, Not the Pharmacy as they dive into the fascinating world of sodium and potassium—two electrolytes that keep your body running smoothly. Discover how to balance these essential minerals through simple dietary changes, using foods like bananas, bok choy, sweet potatoes, and butternut squash. Learn how to cut back on sodium and boost your potassium intake naturally, without relying on supplements or medications. Tune in for actionable tips and a healthier you!

Keywords: Potassium, Sodium, Electrolytes, Healthy Eating, Affordable Wellness, Nutrition

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Duration: 00:05:00

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This episode dives into the world of body fat, BMI, and visceral fat and their link to nutrition. Explains why BMI ( Body mass Index) is a bit rudimentary as a health indicator and why visceral fat needs to be better understood and managed. Keeping our diets nutrient dense and calorie light, bringing in more whole grains in keeping processed foods out are all good ways to unleash the magic in our kitchens.    

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Duration: 00:04:24

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This episode is tackling a topic close to many hearts – quite literally! it's talking about cholesterol and its often-misunderstood cousin, triglycerides, who are like siblings in a Lipid family. Maybe statins are the answer for some, but your kitchen too is a veritable pharmacy. 

 

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Duration: 00:05:44

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The connection between nutrition, mental health, and the blood-brain barrier (BBB) is a complex and fascinating area of research that highlights the importance of diet in maintaining overall brain health and psychological well-being.

The food we eat directly affects our brain function and mood. Certain nutrients are crucial for producing neurotransmitters, which regulate our mood. A balanced diet can help control inflammation, resulting in better mental health..

A healthy gut microbiome can also positively influence our brain function and mental well-being given the strong gut-brain axis. So guy nutrition is...

Duration: 00:05:04

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We all know the Diabetes management triangle - Medication, Lifestyle, and Nutrition. Instead of talking about Ozempic or cardio, in this episode  Meera & Ashok dive fork-first into nutrition & its importance in diabetes management. The key message is that nutritional management of Diabetes is highly personalized. What works for you need not for someone else. So if you are diabetic or pre-diabetic its best to monitor your glucose like you're keeping tabs on your favorite sports team's score. And when you visit your doc, go in armed with knowledge about how different foods affect YOUR b...

Duration: 00:05:04

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Zinc is crucial for building immunity and is readily available in foods like spinach, lentils, chickpeas, and sunflower seeds. Consuming just 8-12 mg daily can be beneficial. It’s recommended to obtain zinc from these dietary sources rather than supplements, as they provide the necessary amount without the risk of overconsumption.

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Duration: 00:05:03

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In this episode Meera & Ashok discuss Antioxidants, heroic compounds that neutralize the impact of villains - the free radicals, or unstable molecules that can damage cells and DNA in our body. This process helps protect the body from oxidative stress, which is linked to various diseases and aging.

Luckily, many food groups including fruits, vegetables, nuts, seeds, whole grains and lentils are good sources of antioxidants. 

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Duration: 00:05:04

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Ashok Vasudevan's Interview with Julia Taylor Kennedy from the Carnegie Council for Ethics in International Affairs in New York in 2011. A wide ranging discussion on entrepreneurship, ethics & values in business, of sustainability, and a journey of the Natural Food company TastytBite,  co-founded by Ashok and his wife Meera Vasudevan.

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#NutritionTips Duration: 00:29:57

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We know about vitamins, minerals and all the phytonutrient goodness in them but we worry about lack of protein. Don’t. Edamame, Brussels Sprouts, Broccoli, Spinach, Avocado, Asparagus and even the delectable Potatoes are good examples of proteins in vegetables. Eat the colors of the vegetable rainbow. There is a pot of gold at the end of it! 

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Duration: 00:05:03

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Welcome to this episode "Tackling, Managing, & even Reversing Diabetes through easy food choices" . In this podcast we explore how thoughtful choices can transform lives. The most important step in diabetes management: let's eat right: Whole grains, leafy vegetables, beans, healthy fats from nuts, sesame oil, olive oils, and fresh fruits provide your daily macro and phytonutrients. This balanced diet helps slow digestion, improve gut health, prevent sugar spikes and more. We speak about complex carbs and resistant starch; both crucial to sugar control. 

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Duration: 00:05:09

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This episode on plant based foods debunks the myth that animal products are the only source of complete proteins. We explore lentils/pulses, whole grains, tofu and also explain the magic of how the 9 essential amino acids is easily derived from a simple meal of rice & beans! Besides mere proteins, lentils deliver dietary fiber and a truckload of phytonutrients

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Duration: 00:04:48

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Why reach for supplements, boosters & pseudo miracle cures and get sucked in by attractive commercials with claims that often stretch the truth? In the process, we have helped build a multibillion-dollar nutraceutical industry and haven’t gotten healthier. The benefit of supplements is trivial compared to the magic in our kitchens. The humble Nuts & Seeds in our pantry are unsung heroes and battery packs of phytochemicals that can turbo charge our daily lives if we use them well. Let’s journey along today to discover their goodness

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Duration: 00:03:38

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Spice & herbs are long haul players of good health, not just quick fixes. take a quick tour of Cinnamon, Cardamom, Galangal, Cloves. Some are anti-fungal, anto-bacterial and anti-inflammatory. Let's Spice it up.

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Duration: 00:05:03

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

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

Find out more at www.csaw.co/blog.php

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Duration: 00:07:33

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

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Duration: 00:06:08

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

Pollen, pets, dust mites and foods are common triggers for skin allergies and/or asthmatic episodes. Sometimes a hyperactive immune system triggers a battle between our antibodies and some foods, creating all the familiar allergy symptoms. 

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

Duration: 00:06:10

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

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Duration: 00:06:18

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

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

Further e...

Duration: 00:05:03

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

Join us today on a partial tour of SE Asia as we explore rice and lentil rich Myanmar, gal...

Duration: 00:05:28

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The Incas, Mayans, ancient Chinese, Indians, Mediterraneans had long ago figured out that “we are what we eat”, and correspondingly built up a staggering knowledge of plants, nutrition and their impact on our wellness. In many ways scientists today are still playing catch up as they point out goodness of chemicals & molecules in foods through “analysis”, “evidence-based science” and “observation”. 
 
This newsletter is committed to providing you evidence-based tips that will uncover the magical pharmacy in our kitchens. We love meta studies and peer reviewed articles, but we also hear the voices of our elders spea...

Duration: 00:06:39

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

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

Duration: 00:06:08

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

So, the effective regimen is to start from our everyday baseline and make incremental changes to both quantity and quality of calories in our food. Even if we start our new regimen 10 years after the onset, research shows, we can reverse...

Duration: 00:07:34

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

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Duration: 00:04:21

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

Find out more at www.veggieit.com/fightcovid19

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Duration: 00:04:30

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

Duration: 00:06:08

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

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Duration: 00:06:02

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

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Duration: 00:04:39

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

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Duration: 00:04:26