Nutritionist's Top Picks

Here’s a glimpse into our nutritionist’s cupboards and their top must haves to keep them healthy and vibrant!

Denise Tam, Holistic Nutritionist, Co-Founder of Food For Life

What item is always stocked in your kitchen cupboard?

Bone broth - and for so many reasons!
It’s shelf stable, making it easy to transport into a tumbler if I need to take something out on the go.
If I’m sick with no energy to make anything, but in need of something comforting and nutritious, I just brew up a cup or bowl and drink it throughout the day.
I can add it as a seasoning to my foods.
And can’t forget that it’s a beauty food too with an abundance of collagen and minerals for your skin, nails and hair.

Which is your top superfood and how do you use it? 

Typically a greens powder. My favourite is Udo’s Beyond Greens because it’s an easily digestible greens powder that includes 10 different organic greens that provides 2g of protein and 3g of fibre per 8g scoop.
We simply don’t eat enough greens and as a result we don’t get enough fibre and nutrients into our diet.
I just throw a scoop of Beyond Greens into my smoothie and blend it with a low glycemic fruit and nut milk or water. Sometimes, I’ll add in an antioxidant like acai berry or a protein powder or collagen, but these are always secondary to my greens.  

What is your go to snack? 

Any kind of nuts. But I like almonds most which are high in fibre and healthy fats. The almonds from Organic Traditions are raw and from small independent farms in Italy, not monocrop almonds that are typically from California. This means their nutrition and mineral content is higher and the way they’re grown doesn’t harm our earth’s soil. I always prefer to buy raw nuts and roast them myself to keep it as fresh as possible and also to ensure they're not over roasted since they contain delicate oils. With almonds, I can also put them into my blender or food processor, add some nut butter or dates to the mix and any other extra toppings like cacao powder, coconut shreds, goji berries etc and make energy balls out of it. The recipes are endless with almonds! Check out one of my go to energy bar recipes.

If you could only choose 2 supplements to take? Which two would it be and why?

Hands down, a liver support supplement and a probiotic.
I’ll probably end up choosing the Flor Essence tea and the Super 8 Udo’s Probiotic. Reason being is detoxification is so incredibly important, if not mandatory, in the day and age we live in. We are literally swimming in toxins. And no matter what kind of multivitamin or antioxidant you are taking, if your body is full of toxins, it won’t have the capacity to take in any nutrients be it from the organic produce you buy or the daily multi you faithfully take.
Probiotics is also extremely important because we now know that much of our health stems from a healthy gastrointestinal tract. An imbalanced gut microbiome is linked to a host of diseases from depression, to obesity, to cardiovascular disease, to auto-immune like chron’s or eczema.

What natural beauty product can we find in your bathroom cabinet?

An organic natural deodorant without aluminium or parabens. If you’re going to put anything so close to that area of your body that is so close to your lymph nodes, it’s important that you find a clean and natural product that won’t cause hormonal disruptions. I use Lariese’s organic deodorant that washes off easily unlike other chalky deodorants I’ve tried in the past.

If you can give one nutrition advice, what would it be? 

Make healthy habits that become a lifestyle rather than following one off diets or detox programs.

Start somewhere. I didn’t turn healthy overnight, nor did I become sick overnight. Little changes make a difference. Before you know it, that one thing that was so hard to let go of, or change becomes a non-factor and you move on to something else. It’s like building muscle at the gym - slow, steady and consistent. Progress not perfection. 

Frieda Hung, Qualified Nutritionist

What pantry item is always stocked in your kitchen? 

It will definitely be  Chickpea Fusilli!

This high protein organic pasta provides me nourishing meals which is easy to cook. Simply pair with cherry tomatoes or fresh veggies for a quick and delicious and nutritious meal. It has a soft and supple texture, mild taste, and is a great alternative to regular pasta. Much more nutritious than regular pasta it has 11g of protein per serving, low fat, low carbohydrates and provides nearly 20 percent of my daily dietary fiber as well. To top it off, it’s also certified gluten-free.

Which is your top superfood and how do you use it? 

My top superfood must be Dark Chia Seeds since it is rich in Omega 3 fatty acid which contains 3 grams per serving with a good source of antioxidants and dietary fiber, and also high in protein, iron and calcium ! It’s such a comprehensive food with a massive amount of nutrients but very few calories, making it my favourite superfood!  Usually, I will soak 1 tablespoon chia seeds in water, juice or beverage, stir well and let it sit for some time (around 5 to 10 minutes). The hydrated seeds will expand in size and become somewhat gelatinous for better digestion. Besides, I will add chia seeds to soups, salads, oatmeal but remember to let the seeds absorb water/liquid for a while before consuming. Of course, baking chia seeds into any bread, cakes or even cookies are other ways to use it.

What is your go to snack? 

Actually, I am the one who loves sweet treats, so I will consider something that tastes sugary with zero guilt but healthy-something like Pana chocolate. These organic vegan chocolates are without any preservatives, additives and refined sugar while they are gluten free, dairy free ,soy free, made by all raw ingredients such as cocoa, cacao butter ,cacao powder and himalayan crystal salt. I simply cannot get enough of anything even vaguely sweet. However, aiming to keep it plant-based, clean and refined-sugar free to fulfill this craving is sometimes tricky. Pana Chocolate checks all the boxes and keeps me 100% satisfied. My favourite flavour is Fig & Wild Orange, but there are so many amazing flavours it’s so hard to pick just one.

If you could only choose 2 supplements to take? Which two would it be and why?

Undoubtedly, I would focus on essential omega(s) and bone health(Calcium, Magnesium, vitamin D3).  This is why I would choose Udo's Oil 3.6.9 and Salus Saludynam. Udo's Oil 3.6.9 offers an adequate and balanced amount of omega 3,6 and 9 fatty acids in a  ratio of 2:1:1 to help us stay healthy. These three important fatty acids are necessary for maintaining good cholesterol levels and cardiovascular health, increasing body circulation, keeping skin healthy and glowing, enhancing brain function and supporting mental health. I like Salus Saludynam which provides a higher magnesium to calcium ratio which facilitates bone strength and proper calcium utilization while the formula also adds zinc and vitamin D as essential cofactors in the maintenance of healthy bones,strong muscles and teeth.

What natural beauty product can we find in your bathroom cabinet? 

Take time to quiet the world and prepare for some much-needed beauty rest with natural thermal bath salt. My favourite is Kneipp’s Lavender Mineral Bath Salt which contains a high concentration of trace elements and minerals that are naturally found in high levels in this salt mine. I like salt baths because it can gently cleanse and soften the skin while I relax in the tub. Meanwhile, the pure and uncontaminated elements from the bath salt can ensure your not absorbing any toxins that may be found in sea salt. The added lavender essential oil which is renowned for its ability to encourage sleep can also help me decompress and unwind after a stressful day before bed.

If you can give one nutrition advice, what would it be? 

For only one nutrition advice, I will say: throw out your scale, look at what you eat! There are too many people who only care about what number is shown on the scale and how many kg/lbs they lost or even gained. Honestly, don’t get too attached to the numbers which offer little or no indication of health status without counting your fitness level, bone density, body fat mass or muscle mass. Take the blinders off and look at the overall quality of the diet and lifestyle. I believe it is more effective to use positive rather than negative reinforcements, focusing on incorporating a healthy diet with nutritious foods such as fiber-rich fruits, colourful vegetables, whole grains, high-quality proteins and nuts. Remember, the number on the scale is meaningless, but you are what you eat!