Organic fruits and vegetables have gradually become an accepted norm in Singapore as consumer awareness of eating healthily and the integration of wellness into their daily lives grows. The term organic is used to define food that has been grown without the use of artificial chemical fertilisers and pesticides. The American non-governmental organisation Environmental Working Group (EWG) publishes a yearly “Dirty Dozen” list, comprising of produce with some of the highest levels of pesticide residue. The EWG further recommends consumers to buy organic food in order to reduce pesticide consumption.
Significant effort has gone into ensuring healthy and nutritious organic produce is provided to the end consumer; beginning with the farming process all the way to the labelling of organic produce.
Organic produce is derived from farms which employ a different approach from conventional commercial farming. Organic farming seeks to enhance the environmental ecosystem through a harmonious relationship with nature. Compost, organic matter derived from leaves and household food waste, is added within the soil to add rich nutrients and increase soil fertility as they decompose. Compare this to the use of chemical fertilisers which cling to the produce after the harvesting process. Surface runoff causes them to end up in water bodies leading to groundwater contamination.
Mulching, the process of covering the topsoil with plant material, acts as a protective cover to reduce water loss and erosion. As a bonus, decomposed mulch adds to the soil fertility. Organic farmers plant cover crops such as legumes and grasses to keep pests away and prevent plant disease. No pesticides are used as these can harm beneficial microorganisms including soil-aerating bacteria.
Crop rotation is the growing of different crops in succession to prevent exhausting the land. The crop rotation is planned throughout the year as some crops add nutrients, Nitrogen, Potassium and Phosphate, to the soil while others draw a specific nutrient ratio from it. According to the multi-year Sustainable Agriculture Farming Systems (SAFS) project conducted at the University of California-Davis, organic farming showed greater water infiltration rates, higher soil quality, soil biological activity and increased amount of bio mass in the soil over the years.
Organic fruits and vegetables demonstrate higher nutritional value than non-organic food. Research from the British Journal of Nutrition showed organic produce possessing higher concentrations of antioxidants while reviews of multiple studies further demonstrated higher concentrations of Vitamin C, and minerals such as iron and magnesium.
Organic produce is distinguished by its organic label as it can often resemble non-organic produce. When picking organic produce, verify that the organic label comes from a reputable source. Australian organic certification is known to be one of the strictest certification process in the world. For example, the Australian Certified Organic (ACO) process grants a company the right to use their trademarked logo only after a successfully audit.
Organic fruits and vegetables can be some of the most nutritious, safest and environmentally-friendly produce that end up on your serving plate. The next time you visit a supermarket or grocer, add them to your shopping list for maximum nutritional benefits!
According to the Ministry of Health, 35 people are diagnosed with cancer with 15 people dying from cancer on a daily basis between the years 2011 to 2015. With such alarming numbers, it’s no wonder that the Singapore government has poured money into building a new National Cancer Centre to be ready by 2022.
The normal remedies for cancer defer to chemotherapy and drugs, which are debilitating and expensive. As an individual who wants to reduce their risk of contracting cancer or help a loved one suffering from cancer, one ultimately reaches the burning question:
What can one do to fight the risk of cancer on a daily basis?
Avoid the consumption of processed foods which are full of refined sugar, the main energy sources for cancer cell growth. Preservatives in the food can also accumulate over time in the body. This leads to higher toxicity in the body which causes cellular damage to encourage the onset of cancer. Processed meats including sausages and bacon have been classified as carcinogens by the International Agency for Research on Cancer (IARC). Eating 50 grams of processed meat increases the risk of colon cancer by 18% compared to the normal lifetime risk of 5%.
Consuming more fruits and vegetables is vital in the fight against cancer. Organic fruits and vegetables with their relatively low pesticide residue levels further reduce the risk of foreign toxins poisoning the body. Carrots are powerful cancer-fighting foods due to their high carotenoid levels which also gives them their bright orange colour. Citrus fruits such as oranges, lemons and limes are high in flavonoids which hamper cancer cells growth by depriving them of energy. In addition to cancer-fighting, they also contain plentiful vitamins and minerals essential to boosting the body’s immune system, preventing heart disease and strengthening bones.
Replace your normal white rice with brown rice for more antioxidants content. These antioxidants prevent free radical damage leading to cancer. Brown rice possesses more dietary fibre which when consumed in higher amounts are linked to a lower risk of colon cancer. Salt is regularly added to food during the cooking process for extra flavouring. However, high salt intake has been linked to a higher risk of stomach cancer. It is recommended by the World Cancer Research Fund (WCRF) to consume only about 6 grams of salt per day, so aim to cut down your salt intake by having more home-cooked meals instead of dining out.
There isn’t a single panacea to cure cancer for good. Eating healthily and avoiding non-beneficial foods can go a long way in preventing cancer. The key to doing so is one of discipline and patience.
You may have heard it before ‘Eat a Rainbow for Health’.
Eating a variety of colourful fruits and vegetables does offer our bodies a wide variety of nutrients and vitamins all vital for good health. Moreover, eating colourful fruits and vegetables are said to lower the risks of cancer and even stroke.
On the other hand, we hear all the time that “white foods” have no nutritional value and should be avoided. In all honesty, when it comes to “white bread” and “white sugar,” there is some validity to the claim because there are certainly better, more healthful options, such as a whole grain bread. Pretty colours aside, how about those fruits and vegetables that are white? Well, the good thing is, they are not pale by comparison. Count white foods also as they may very well cut your stroke risk in half.
Ok, before you start thinking cauliflower, white mushrooms, garlic… Wait a minute. When we say ‘White’ fruits and vegetables, you need to think “white” under the skin (e.g., apples, pears and bananas, cucumbers, and the list goes on). Still in doubt, here’s how and why you should be eating your “Whites” today:
Cauliflower. Deemed one of the hottest trends of the year. Along with the other members of the cruciferous family, like broccoli, cauliflower, cabbage, and Brussels sprouts, cauliflower contains sulfur compounds linked to benefits such as fighting cancer, strengthening bone tissue, and maintaining healthy blood vessels.
Mushrooms. Brace yourself, this is a miracle worker !: Mushrooms are low in calories, fat-free, cholesterol-free, gluten-free. Mushrooms are also hearty and filling so they can help you control your weight without compromising taste. And they’re a rich source of umami, the fifth basic taste after sweet, salty, bitter and sour which helps simple dishes come alive.
To read more, click here: Eat Your Whites!
(Source: Eat Your (White) Vegetables! posted in everydayhealth.com By Bonnie Taub-Dix, RDN)
To read more about food and nutrition, follow this link: https://www.positivehealthwellness.com/diet-nutrition/
My journey to wellness started just a little over 2 years ago when I was diagnosed with Breast Cancer.
Pre-cancer, I considered myself a healthy person. However, after looking at my diet, I decided that I needed make some big changes in order to reduce inflammation and boost my immune system to fight the cancer. The first step in my journey was to source fresh, organic produce – not as easy as it sounds.
This is when I came across SG Organic. Their products looked great and the prices were reasonable. I could also order online and have fresh vegetables delivered each week to my door step. This was a huge advantage for me especially as I was undergoing my cancer treatments.
Ever since, I’ve continued to get a juicing box and fresh vegetables delivered on a weekly basis.
It’s so convenient! Thank you SG Organic!
from Central Singapore
From Central Singapore
“For the past 3 years, she had to go through a huge amount of stress with both her parents (my grandparents) as both of them suddenly got critically ill and sadly left us. In this process, I saw my mum waking up earlier to cook for my grandparents, my brother and myself. She is a working mother who works from 8.30 am till late daily. Hence waking up at 5 am every morning to cook 3 meals separately for us was one aspect I admired and respected her for. She didn’t have to do it, she could have just called for food delivery or bought takeout but she did it because she loved us and did not want us to eat unhealthy food.
Two years ago, she had a major operation that lasted 10 hours. Everyone was afraid we might lose our mother, thankfully she was a huge organic fan and had consumed all the natural foods way before the operation. To our relief, the tumour was not cancerous due to her healthy eating. But to go through a 10-hour operation, was scary for both herself and our family and friends. I’m really happy that she is healthy as ever now.
My mother is someone who has selfless love. She always thinks positively, and is there whenever I feel down or in need of guidance. She is someone who has been through a lot and I feel she should deserve a present for all the effort she has given to everyone in keeping them safe.”
2. Letter to Mum from Ms Jo-Ann Tan:
“Three years flew by without hearing your voice, without you by my side, without you to assure me that everything will be fine when I faced challenges.
Your departure taught me to let go… something I will never want to do L
Mum, you taught me patience, you taught me values, you taught me to face all challenges as they come positively. Mum, I am doing exactly what you taught me and I am doing fine. J
I thank God for sending such a wonderful mother to me and I cherish and thank you for the gift of time and joy we shared. With the huge respect and love I had for you mum, I just want to say “I Love You Dearly Mummy!”
Did you know that this is a fruit and a vegetable too?
Did you know that you can eat the rind and seed as well?
Did you know that it can cure muscle soreness?
Find out more about the amazing watermelon at Mercola.com (information courtesy of Mercola.com)
To get some, click here: http://sgorganic.sg/categories/watermelon-500g/
With a new year comes new experiences. For us here at SG Organic we have a lot of new experiences to look forward to. We are working on new products, new programs, and much more! The first of these new changes to appear is this newsletter. Over the next year and in the future we will share information, special deals, recipe ideas and other useful tips and tricks for your organic lifestyle twice a month. We look forward to help you bring wellness into your life and share our little tips and tricks with you along the way. Just as our fruits and veggies help create a variety in your diet we want to make an extra effort by sharing information and recipes with you here and through our social media accounts!
As we just ended the first month of 2016, maybe some of us are still hung over from the New Year parties, maybe others are still penning their New Year resolutions, and still others have already given up on half the list of resolutions… If you’re still struggling with New Year resolutions, well, my recommendation is forget about resolutions! Who keeps all of them anyway? So why tear your hair out over a list of high and lofty ‘Must do’ for the year only to be disappointed and feeling guilty over ‘undone’ resolutions?
So what then? Well, simple, go out there and live life like you’ve never lived before by creating the life you love. It’s all about seizing the day, following your dreams.
Impossible? As the saying goes, a journey of a thousand miles start from a small step, then dare to take that step. It’s a new year, how about starting a new thing in your life? And to start a new thing, we need to have a clean slate. Life is too short to travel with excess baggage of the past.
Now is the time, to do a new thing!
Adopt a new healthy habit, pick up a new hobby, learn a new skill, eat a new fruit, taste a new juice, sing a new song, dance to a new rhythm, speak a new language.
And while you’re attempting all that; eat the cake you’ve always wanted to eat, wear the dress you’ve been saving in your wardrobe.
There’s no better time, place and day than right now, right here, today. Above all, it’s about loving yourself enough to take the first step in creating the life that you love. Be ready to take that quantum leap of faith and stay true to yourself. So let’s celebrate life, be it good or not so good. After all, you only live once!
What new thing are you trying this year?
Do you need a little radiance in your skin or to feel a little more awake throughout the day? Then you need the d-e-t-o-X factor!
Detoxification is about resting, cleaning and nourishing the body from the inside out. By removing toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health. Start 2016 right with our detox series as we unveil the top 10 foods to cleanse your body (especially after the holiday feasting).
Aromatic, pungent and spicy, ginger adds a special flavor and zest to Asian stir fries and many fruit and vegetable dishes. Historically, ginger has a long tradition of being very effective in alleviating symptoms of gastrointestinal distress. Ginger can not only be warming on a cold day, but can help promote healthy sweating to assist detoxification.
Whenever possible, choose fresh ginger over the dried form of the spice since it is not only superior in flavor but contains higher levels of gingerol as well as ginger’s active protease (it’s anti-inflammatory compound). When purchasing fresh ginger root, make sure it is firm, smooth and mold-free.
Fresh ginger can be stored in the refrigerator for up to three weeks if it is left unpeeled. Stored unpeeled in the freezer, it will keep for up to six months.
Ready to take some heat? Here’s some of our serving suggestions for ginger. Enjoy!
A Few Quick Serving Ideas
a. Ginger lemonade: Simply combine freshly grated ginger, lemon juice, cane juice or honey and water.
b. Salad Dressing: Mix ginger, olive oil and garlic to make a wonderful salad dressing.
c. Add ginger and orange juice to serve up a spicy tangy puréed sweet potatoes.
Heads up people!
Our shipments come in fresh weekly. This is the best season for fruits, such as nectarines, peaches, plums and more! If you have any questions, do drop us a line or call us up for a chat. Also do ensure you complete your payment before or after checking out, so you receive your order on time. As with other online stores, we operate on a pre-payment basis. Hence, we’d only be able to process your order upon receiving your payment.
Now remember: We are not chefs, nor are we nutritionists or doctors. These are just a few of the ideas we have learned from friends, family and our own studies for your reference. If you have a medical condition, do seek professional medical advice.
We all know that eating our fruits & veggies will help us be healthier, feel better, and even in cases help us loose weight. But healthy foods have more benefits than just that. Certain healthy produce can also do wonders on your skin! With the increased heat and strength of the sun we will be seeing over the next few months it is very important that we take care of our bodies, outside and in!
Not only do we have to fight against the free radicals in the sun that can lead to skin cancer. But we also have to deal with a large number of other skin related issues such as dry cracked skin, wrinkles, eczema and even acne.
More and more research is being done on the subject and there is an increasing number of articles telling you how important your diet is for your complexion. Issues such as hormonal balance, inflammation and vitamin deficiency does not just affect your inner workings. It also affects your skin. Inflammation is normally associated with aging skin. Hormonal balance can lead to acne. And a lack of vitamins can hide that glow we all wish to have.
Vitamin A is one of the most widely acknowledged nutrients for healthy skin and has been used to fight against a large range of skin conditions from acne to burnt skin and even cold sores. Dairy products, and from them especially yoghurt, is bursting with this skin vitamin! Yoghurt can help your skin stay firm and can retain the elasticity. You can eat a serving a day to smoothen your complexion and even apply it directly to your skin if burnt or suffering from dryness or irritation.
2. Healthy oils
A study done in 2012 analyzed the diets of over 1000 women. One of the things they found was that women who consumed around 2 teaspoons of olive oil a day were showing less signs of aging. This is because of the essential fatty acids that our body needs. These oils and the acids in them helps keep our skin lubricated and looking healthier. Go for cold-pressed, extra virgin or expeller-processed oils. These types of oils are not overly treated and will still contain the necessary nutrients that are good for your body and your skin. Mix it into your food or apply it to your face together with other items like a body scrub. But remember, oils are high on fat. It is not recommended that you have more than two tablespoons a day.
Changing out your sugary white bread breakfast for a wholemeal muffin, oatmeal or some other yummy healthier alternative can do wonders for your health and your skin. Firstly the empty carbs and sugar in the white bread are definitely not good for your skin. Secondly the mineral selenium that connects the different wholemeal, grain based breakfast alternatives does wonders for healthy skin. Selenium can protect and strengthen your skin, playing an important role in the health of skin cells. Studies have shown that even skin damaged by the sun was suffering fewer consequences when selenium levels were high. It may even minimise the risk of skin based cancer!
Kale and other dark leafy greens contain great nutrients and minerals that can absorb and destroy the free radicals created by the UV rays from the sun. Including those pesky waves that actually breach the sunscreen and reach your skin. One cup of kale gives you 134% of your daily value of vitamin C and 133% of vitamin A, which can help give you firmer skin.
5. Green Tea
A study published in the Journal of Nutrition in 2011 showed that people who drank a beverage containing the active ingredient polyphenols in green tea has smoother more elastic skin. And experience less damage done by sun. Green tea’s antioxidants can boost blood flow and oxygen to the skin and thereby delivering important nutrients to the skin. On top of these smoothening and skin firming qualities green tea is also anti-inflammatory, which may help prevent or reduce the risk of skin cancer. The tasty drink can be consumed normally or used in any number of scrubs and toners, all which will help protect your skin from UV rays!
Here it is again! Fatty acids really help keep your skin cells healthy and in turn leaves you with a healthier looking more radiant complexion. Walnuts contain a lot of omega-3 fatty acids; in fact it is the only nut that had such large amounts! They’re also loaded with copper, which can increase the production of collagen that will improve your complexion even more! Walnuts can also be used as a beauty product. Crushed walnuts are found in several natural exfoliation recipes online.
7. Dark Chocolate
Looking good never tasted this sweet! The special antioxidants hiding in every tasty bite can help hydrate your skin and even improve circulation. Smoothing out your skin and getting rid of dryness and roughness. Of course chocolate also contains a lot of calories so it needs to be consumed in small amounts. Chocolate that is at least 70% cacao is your best choice for supple, softer skin the sweeter way. A couple of squares a day can go a long way at improving the radiance of your skin. Suffering from puffy eyes? Use a chocolate mask, as the caffeine in the chocolate can temporarily reduce swelling and puffiness.
Hydration is key when taking care of your skin. Making sure you get your fill of water every day can help keep your skin looking healthy and even young. But more than just hydrating your skin, water helps move nutrients in and toxins out. A natural daily detoxifier that can help keep any unhealthy glow from showing on your skin. Proper amounts of water will also lead to sweating more efficiently. Though none of us enjoy the act of sweating it can in fact help keep your skin clear and clean when that sweat comes from a body properly hydrated by water.
9. Orange Peels
Oranges have always been known to have a brightening effect on your skin. The high amounts of c-vitamins help keep your skin firm and supple as well. However what some may not know is that the best part for your skin is the part that is normally thrown out! Research showed that people who ate the peels (using it as orange/lemon zest for example) protects better against UV rays than the juice and the fruit. This is due to an oil named Limonene, that functions like an internal sunscreen lotion, protecting against those pesky ultraviolet rays.
Studies have found that the antioxidants in the yellow and orange versions of this veggie can decrease how sensitive your skin is to light. Other tests also showed that women who ate green and yellow veggies usually have fewer wrinkles especially around the eyes. So as such that mean capsicum can help you deal with the sun, but also help fight those annoying Crow’s Feet! Try to consume around two cups of capsicum every day for the best result.
A fast rising and tasty way to help oily skin, acne and excess hair, that has recently been bought to our attention is tea. More specifically; the refreshing flavour of spearmint tea! Mint had always been known for its many uses for skin care. All one has to do is take a walk through the beauty section of a pharmacy and you’re sure to find a lot of products containing some traces of mint in one shape or another. And spearmint, mint’s not so distant cousin, is no different.
Spearmint contains a large quantity of vitamins, minerals, antioxidants and nutrients. The smell of the tea when brewed is slightly like peppermint, but unlike peppermint is doesn’t contain the same levels of menthol. Instead it is bursting with skin and health boosting ingredients such as limonene, dihydrocaravone and cineol.
Spearmint and hair growth
There are several ways this herb may improve your health and your skin condition. One of which is its apparently effective treatment against hirutism. Overly high levels of androgen hormones, which are often seen to be more masculine, may cause Hirutism.
Hirtuism is an abnormal hair growth, which may lead women to grow unwanted hair on their face, chest, etc. Spearmint may be able to fight this according to newer research conducted and published in the journal of Phytotherapy. In a study conducted on the subject research showed that by drinking 2 cups a day for five days women could reduce the level of androgens in their system and therefore reducing the excess amount of hair. Spearmint basically helped balance out the hormonal imbalance some women suffer through!
Spearmint and acne
More than just helping reduce excess hair spearmint is being praised by many for the effects it may have on oily and acne prone skin. This again boils down to hormonal imbalance, since acne is often present due to an imbalanced amount of testosterone in your system. After drinking spearmint tea regularly for a few weeks you may notice you have clearer skin and reduced recurrences of acne outbreaks!
Spearmint and mint leaves in general are said to work on most types of acne. When consumed in small dosages it may help remove acne naturally without any side effects. This coupled with it’s great anti-inflammatory properties can really improve the quality of your skin.
Spearmint & skin in general
Packed with Vitamin A, spearmint can also help reduce and control the oils in your skin. Leaving you looking less oily and fresher. The A vitamin is also the greatest natural makeup tool in the world, leaving your skin brighter, softer and making you look refreshed and ready to take on the world. Just a few cups of the sweet brew a day and you may notice a natural glow appearing in your skin!
Mint and spearmint may also soothe your skin from a multitude of minor annoyances on top of improving your skin quality. Bursting with anti-inflammatory antioxidants it can help soothe skin irritations and mosquito bites and even soften and soothe dry and itchy skin!
Spearmint and your body
Spearmint is good for more than just your skin however. It is often said to be a great remedy for pains such as headaches, stress, fatigue and bodily strain. It may also help relieve asthma, bronchitis and other respiratory problems you may be facing.
Spearmint is also thought to be useful when dealing with digestive issues. A cup should help soothe an upset stomach and deal with issues such as nausea, flatulence and even hiccups! This is due to the relaxing qualities of the herb that allows for it to relax the stomach muscles.
Just like it’s other cousins in the mint family spearmint is a great little worker when fighting against those pesky colds as well. The menthol helps clear your airways whilst soothing sore throats and relaxing muscle cramps from fevers.
Why not give it a try?
Spearmint has a refreshingly clear aroma and soothing quality as well as a lovely aroma when brewed. Its smoother and rounder flavour in comparison to peppermint makes many favour it over the stronger flavour of peppermint, yet it still keeps its warming and cooling notes. It is not only easy to get a hold of but it might also help curb those sugar cravings! So why not give it a try? We know we’re in love with it!
Remember, everything is good in smaller dosages. Please be careful not to consume too much if you are unsure if your constitution could handle it. If in doubt, consult your medical practitioner.
Nothing within this document and on www.sgorganic.sg should be constructed as a diagnosis or personal advice. The information provided is in general notice and does not cover all uses, side effects and possible interactions with medicine.
You can find our range of delicious organic teas from Planet Organic here
Our Spearmint Tea is full of the clean, refreshing flavour of organic spearmint. You can even chill the infusion during hotter days for a thirst quenching ice tea. Find it here
Ingredients: Certified Organic Spearmint Leaf
What You Need
Half an avocado, very ripe
4 to 5 medjool dates, pitted
1 banana, frozen for extra creaminess
1 handful baby spinach
1 cup unsweetened almond milk
1 cup of ice cubes
1 tablespoon of Chia seeds
Alicia Lip, Author of the book Raw Vegan on the fast lane, has a deliciously creamy, yet skin nourishing smoothie to share with us this week. Her “Green Beauty” Smoothie will help moisturise your skin whilst fighting against those pesky signs of aging. Look great and feel great with this tasty smoothie that has a caramel sweetness from the dates and is an absolute joy to drink!
We all know that avocados are great for your skin. Especially when it comes to moisturising your skin. Packed with yummy omega 3 acids avocado can help rejuvenate dry skin. But more than just that the tasty treat is bursting with Vitamin E as well! Vitamin E can help in the fight against acne and will keep your skin feeling soft and supple. No wonder we love avocados so much!
Baby spinach is another healthy green that packs a nutritious punch. Loaded with vitamin A, C, E and even K, as well as vital minerals, this tiny superhero plays an important role in the battle against acne, poor complexion and tired skin.
Want an extra little boost? Add in some chia seeds to the mix. The superfood is always a welcome addition in our own smoothies and a fantastic power food. The high antioxidant levels in the tiny seeds can help combat the inflammation in your skin which can remove puffiness, redness and lend a helping hand in the fight against spots and acne.
And it’s so easy to make too! Just add all the ingredients together in your blender. Blend till smooth and enjoy!
Prepare, cut and place the ingredients in ziplock bags in your freezer! This way you can easily just take one out for a quick run through the blender whenever you feel the need for a yummy dose of smoothie beauty!
Alicia Ann Lip is the creator of StayingRaw.com, a raw vegan website featuring vegan smoothies, juices and raw food recipes. No dairy, gluten, wheat or refined sugar are found in any of her healthy and fresh recipes. Her recipes are made from mainly fruits, vegetables, nuts and seeds. Turned raw vegan two years ago and had a life changing experience ever since. She is eager and passionate about raw foods and would want to share her passion with others.
Disclaimer: The views and opinions expressed in these articles are those of the authors and do not necessarily reflect the official policy or position of SG Organic or anyone affiliated with the company.