Optimal Vinegar Consumption

Today we wanted to talk about vinegar. Consuming vinegar with a meal reduces the spike in blood sugar, insulin, and triglycerides. No wonder many cultures have taken advantage of this fact, mixing vinegar with high glycemic foods like white rice – in Japan, for example, to make sushi or dipping bread into balsamic vinegar in the Mediterranean. […]

The Second-Meal Effect Of Beans

Today we wanted to talk about beans, our favourite food!We’ve known for decades that beans have an exceptionally low glycemic index. You give someone cooked beans, peas, or lentils, and you don’t even get half the blood sugar spike you get with the same amount of carbs in the form of bread, pasta, or potatoes. […]

Anti-Inflammatory Nuts

Today we wanted to talk about the best anti-inflammatory nuts!Do all these anti-inflammatory plant foods actually have an impact on mortality linked to inflammatory disease though? A recent study in Australia reported some interesting findings after following about 2,500 older adults and their diets for 15 years. During that time, about 200 died of inflammatory diseases. And so, the […]

Honey Substitutes

Today we wanted to talk about substitutions for honey: Did you know that it takes between 6 and 12 bees their WHOLE lifetime to produce ONE tablespoon of honey? If you are looking for something natural to sweeten your food, you can try any of the alternatives below: Maple Syrup, this honey substitute is nutrient-rich, high […]

Kombucha Benefits

Today we wanted to talk about Kombucha’s health benefits. Kombucha is a fermented sweet tea and we have been producing it for years here in Saigon. In fact, we are the first company to make Kombucha available in Vietnam stores, also the only one using Organic Teas and Coconut Sugar instead of refined white sugar (that is actually not […]

What Food Should You Get Organic

Today we wanted to talk about organic foods. Organic foods often have more beneficial nutrients, such as antioxidants, than their conventionally-grown counterparts and people with allergies to foods, chemicals, or preservatives often find their symptoms lessen or go away when they eat only organic foods. Organic produce contains fewer or no pesticides, which is extremely good for long term health. […]

High Volume Foods

Today we wanted to talk about high volume foods. Very often I see food pictures from our clients or from other online bloggers about very small meals and sometimes we have the feeling that people think they need to eat little to stay in shape. Actually, there are many foods that are virtually calorie-free, and […]

How To Make A Flax Egg

Today we wanted to teach you how to make a flax egg. Flaxseeds have been consumed for at least 6,000 years, making them one of the world’s first cultivated superfoods. Flaxseeds contain anti-inflammatory omega-3 fatty acids along with antioxidant substances called lignans that help promote hormonal balance. Flaxseeds also help improve digestion, skin, cardiovascular health, cholesterol and hormone balance […]

High Fiber Foods

Today we wanted to talk about fiber. Fiber is something the body needs but never actually digests—in fact, it remains more or less the same from plate to toilet. It comes in two varieties – soluble and insoluble – and most plant-based foods contain a mixture of the two. Soluble fiber turns into gel in the stomach […]

Anti-inflammatory foods

Today we wanted to talk about anti-inflammatory foods. Inflammation is part of the complex biological response of body tissues to harmful stimuli, such as pathogens, damaged cells, or irritants, and is a protective response involving immune cells, blood vessels, and molecular mediators. It can be beneficial when, for example, your knee sustains a blow and tissues need […]

Anti-viral foods

Today we wanted to talk about anti-viral foods. A virus is a small infectious agent that can only replicate inside the living cells of other organisms. Viruses can infect all types of life forms — humans, animals, plants, and microorganisms, including bacteria and archaea. They’re found in almost every ecosystem on Earth, and they’re the most abundant type of biological entity. The scary thing about contracting a virus is that antibiotics do not work. Vaccines […]


Today we wanted to talk about iron. It is commonly thought that those who eat plant-based diets may be more prone to iron deficiency, but it turns out that they’re no more likely to suffer from iron deficiency anemia than anybody else. This may be because not only do those eating meat-free diets tend to get […]

How to crowd out bad foods

Today we wanted to talk about ‘crowding out’. People don’t like food being taken away from their diet, that’s why Health Coaches focus on the concept of crowding out. By simply adding healthy foods to your diet, the unhealthy ones will slowly exit it. A clear example: If your morning breakfast consists of refined flour and deep-fried pork Banh […]

Why and how to activate brown fat burning

Today we wanted to talk about ‘brown fat’. Unlike white fat—which makes up the vast majority of the fat in our bodies and is used to store any excess calories we consume—brown fat actually burns calories to produce heat (under the right conditions). In fact, when fully activated, brown fat generates three hundred times more […]

Are Fat Really Healthy?

Today we wanted to talk about ‘dietary fat’. With the spread of Ketogenic diet, people are more and more stuffing their face with high-fat animal foods, but is it healthy? The body uses fat primarily for energy storage when no food or other immediate source of fuel is available, and cholesterol is needed for many critical cellular functions, so […]

The Easiest Way to Stay on Track

Today, we wanted to talk about the most important thing to have to stay on track on healthy habits. You know, many of us think that if we find the right diet or the right exercise routine, everything will be perfect. But in reality, we struggle to find what works for us long term. To make long lasting […]

How to fuel on the run

Today, we wanted to talk about nutrition on the run. With the upcoming Dalat Ultra Race and many other races in Vietnam, we need an efficient strategy to fuel our training and races. When you exercise for more than 75 minutes, your body use up all the glycogen in your muscles, so it is important to […]

#1 Factor for Sleep Quality

Today, we wanted to talk about sleep quality. In the recent months, we have been helping many people optimising their sleep quality and we have realised that there is a common issue when it comes to poor sleep. The number one factor for poor sleep, whether you cannot fall asleep or stay asleep (for example waking up at […]

How Much Turmeric is Enough?

Today, we wanted to talk about turmeric. Many of you know turmeric has powerful anti-inflammatory effects and is a very strong antioxidant but did you know that turmeric can: – improve brain functions and lower risk of brain disease; – lower risk of heart disease; – be useful in preventing and treating Alzheimer’s; – help with […]

The Daily Dozen Challenge

Today, we wanted to talk about The Daily Dozen Challenge launched by Dr. Greger and Dr. Greger, like us, is a big believer in crowding out the food that aren’t good for us and adding more nutritious ones. This is why he created the handy checklist of the 12 foods you should eat every day. We have translated in […]

Gluten-related unwellness

Today we wanted to talk about gluten-related unwellness. So the first thing to clarify is that gluten intolerance and celiac disease are not the same thing. As a matter of fact gluten intolerance and gluten sensitivity aren’t the same thing either. Technically, a sensitivity is an immune response, meaning the immune system detects gluten and there’s a […]

What are antioxidants and how to consume them more easily

Today we wanted to talk about antioxidants. We have already discussed the foods you should be eating for your gut, but what about the foods that protect your cells? Those would be the ones packed with antioxidants, a buzzy term you’ve probably heard before. Antioxidants occur naturally in plant-based foods such as fruits, vegetables, cacao and green tea. Note that animal-based products DO […]

What’s B12 and why should you take it?

Today we wanted to talk about vitamin B12.  Vitamin B12 is not made by animals or plants, but by microbes. Although vitamin B12 is found in animal foods, it is not synthesised by plants or animals. Only bacteria make biologically active vitamin B12, animal tissues store “bacteria-synthesised B12” which can then be passed along the food chain by animals […]

Why are eggs not heathy Part 2

Today we wanted to talk about eggs, again. Last time we explained why eggs are not a healthy food and today we wanted to share more about the real risks of egg consumption. – Egg consumption increases bad cholesterol: According to the devastating review published in the Canadian Journal of Cardiology by three academic heavy hitters David Spence (the Director of […]

What’s the best source of calcium?

Today we wanted to talk about calcium. Calcium is a mineral the body needs for numerous functions, including building and maintaining bones and teeth, blood clotting, the transmission of nerve impulses, and the regulation of the heart’s rhythm. 99% of the calcium in the human body is stored in the bones and teeth, the remaining 1% […]

Why you should consume probiotics?

Today we wanted to talk about probiotics. Probiotics are “good” bacteria touted to help maintain digestive health and boost the immune system. You can take them in a dietary supplement or get them from food sources. The best sources are: 1. Kombucha 2. Apple Cider Vinegar 3. Miso, Natto & Tempeh 4. Sauerkraut 5. Water Kefir 6. Pickles […]

Why is it important to consume legumes?

Today we wanted to talk about legumes. They are delicious and a great addition to EVERY meal. All cultures around the world consume beans, from soy in Asia, to red kidney beans in Africa. Beans are loved not only for their high plant-protein content but also for these incredible benefits: – they have an exceptionally […]

Is fish really a healthy alternative?

Today we wanted to talk about fish. You’ve probably heard many times that you’re supposed to eat fish twice a week and that fish is a lean, healthy alternative to meat, but is it true? The fish industry would like you to believe that fish can help you lose weight, alkalise your body, flush toxins, increase your […]

One minute review: The Organik Kitchen

  Address: 7F Nguyễn Thị Minh Khai, Phường Bến Nghé,Quận 1, Hồ Chí Minh Food type: Vegetarian Organic Kitchen with Zero Waste Taste: 9 / 10 stars Variety of dishes: 9 / 10 stars. Menu changes weekly according to availability of vegetables; whole grains only. Brunch available; delicious and generous platter for Sunday brunch Price range: 65k-189k VND Cleanliness level: 9 / 10 […]

One minute review: Kay Vegan Bistro

  Address: 84 Nguyễn Đình Chiểu, Đa Kao, Quận 1, Hồ Chí Minh Food type: Vegan Multicultural Food Taste: 8 / 10 stars Variety of dishes: 8 / 10 stars. Menu is handwritten and changes weekly; multicultural dishes, whole grains are usually available; handmade tofu. Price range: 45k-99k VND Cleanliness level: 8 / 10 stars Organic: sometimes Dietary requirements catered for: vegan, nut-free, gluten-free, dairy-free, grain-free […]

How To Sleep Better?

  Today we wanted to give you some ideas on how to improve your sleep. &nbsp   Sleep plays an important role in your physical health; it’s involved in the healing and repairing of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Not to […]

Eat like me: Rob West

  Another chapter of our new segment to help you get new ideas on what to eat on a plant-based healthy diet. Enjoy this blog post about Rob! Name: Rob West Nationality: British Occupation: PE Teacher, Co-owner of La Holista Co., Ltd., Triathlete Diet philosophy: Rob says: ‘I eat a plant-based diet, trying to get as much fresh fruit and vegetables as possible. […]

One minute review: Pi, vegetarian restaurant

  Address: 19 Võ Văn Tần, phường 6, Quận 3, Hồ Chí Minh Food type: Vegetarian Asian Food Taste: 8 / 10 stars Variety of dishes: 9 / 10 stars – very wide menu, but majority of grains are refined Price range: 45k-150k VND Cleanliness level: 8 / 10 stars Organic: no Dietary requirements catered for: vegan, nut-free, gluten-free, dairy-free, grain-free Negative points: they don’t have […]

One minute review: Vegan Kitchen, vegan restaurant

  Address: 23 Nguyễn Hữu Cảnh, Phường 22, Bình Thạnh District, close to the Manor Food type: Vegan Vietnamese Food Taste: 6 / 10 stars Variety of dishes: 2 / 10 stars – very small menu, many mock meats, everything refined-grains based Price range: 45k-70k VND Cleanliness level: 6 / 10 stars Organic: only coffee Dietary requirements catered for: nut-free, gluten-free, dairy-free […]

Vegetarian & Vegan facts

It seems like vegetarianism and veganism are more and more on everybody’s mind and that the movement is starting to get a real voice around the world. Some cultures more than others know very well what a plant-based diet is, India for example. Veganism is both the practice of abstaining from the use of animal products, […]