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B Vitamins
Black Cohosh
BPH (Benign Prostatic Hyperplasia)
BMI (Body mass index)
Bird's Nest



B (Vitamins)
Category: nutrient/vitamin
Elmer Vernon McCollum further discovered some other essential nutrient in the water soluble portion of cow’s milk, which they called vitamin B (the 2nd vitamin that was identified).

>> More info on B Vitamins

Category: Fruit
Bananas not only taste good, they are good for you. Dr. Earl Mindell in his book “Food As Medicine”, calls the banana the world’s most perfect food. Packed with vitamins and minerals. Helps to build strong bones, reduce high blood pressure, fight diarrhea, helps heartburn.

>> More info on bananas, nutritional value, health benefits...

Category: ailment
Nerve related disease. In the late 19th century, the Javanese islanders had contracted beri-beri, a debilating nerve disease. In 1893, Dutch physician Dr. Christian Eijkman found a correlation between beri-beri disease and the lack of vitamin B. The Javanese islanders had learned to polish the brown outer coating of rice to obtain white rice. In the polishing process, they also stripped away many of the B vitamins. When the islanders restored brown rice to their diet, the beri-beri disease was eliminated.

Category: plant / herb

Bilberry is the European version of the blueberry. Bilbery extract is rich in the blue/purple pigments beneficial for accelerating the regeneration of our visual system. Bilberry extract reduces eye fatigue and improves our eyes' bright to dark adjustments.

Black Cohosh
Category: plant / herb
Scientific name: Cimifuga racemosa)
Blach Cohosh is a shrub-like plant native to the eastern forests of North America. “Cohosh” is an Algonquin Indian word meaning “rough”, referring to the plant’s rough root structure. Harvested from the wild, the root is black in colour (hence the name). The dried root and rhizome are used medicinally.

Native American Indians used the Black Cohosh to treat female gynaecological problems and even rattlesnake bites. Current research has shown Black Cohosh’s usefulness in treating menopause, painful menstruation, PMS, uterine spasms and vaginitis.

BPH (Benign prostatic hyperplasia)
Category: Ailment (male)
The prostate is located just below the bladder. It wraps around the urethra (tube that carries urine from the bladder). For some men, the prostate size remains the same size their whole lives. But for many (75 per cent of men over 50 years of age), have measurable prostate enlargement. When the prostate is enlarged, it constricts the urethra and makes urination difficult. This condition is called benign prostatic hyperplasia (BPH).

If you experience 2 or more of the following conditions, you may have BPH:

- Weak urine stream
- Strain to begin urinating
- Getting up at night to urinate
- Stopping and starting several times when urinating
- Needing to urinate frequently (less than 2 hour gap between toilet visits)
- Experiencing some degree of impotency during sex
- Orgasms becoming less intense

Herbal supplements:

Saw Palmetto (Seronoa repens)
Regular use of Saw Palmetto has shown good results of containing BPH symptoms. Clinical trials have shown that saw palmetto is able to decrease urinary urgency, decrease night-time urinary urgency, increase urinary flow rate, reduce urinary retention, and in general improve the quality of life of BPH sufferers.

Pygeum (Pygeum Africanum)
Besides Saw Palmetto, another popular herb for treating BPH is Pygeum. In Europe, many countries (Germany, France, and Italy) have Pygeum as an approved herb for treating BPH.

The humble tomato, contains lycopene, a potent antioxidant. Research studies have shown that high-levels of lycopene in our diets have long-term protection to prostate health. Besides tomatoes, another rich source of lycopene is water-melons.

Stinging nettle (Urtica Dioca)
Stinging nettle extract is a very popular herbal remedy in Germany. This prompted clinical trials which also had good results for the treatment of BPH. Benefits include reduction of residual urine, decreasing night-time urinary frequency, and increasing urinal flow rate.

Pumpkin Seed (Curcubita pepo)
Pumpkin seeds contain phytosterols, curcubitin and selenium. Clinical studies have shown encouraging results in urinary frequency. Clinical studies have shown encouraging results in reducing urinary frequency. Urinary flow rate is also increased and residual urine is reduced.


Body Mass Index (BMI)
Body Mass Index (BMI) is a measurement method used by healthcare professionals and nutritionists to assess our health condition. The higher the BMI, the higher the risk of experiencing obesity-related health problems (eg. Type-2 diabetes, high blood pressure, osteoarthritis and certain types of cancer).

The BMI calculation formula is: your weight in kilograms, divided by your height in metres squared.

BMI = current weight (kg) / [height (m) x height (m)]

Weight = 80kg
Height = 1.7m

Therefore your BMI is : 80 / (1.7 x 1.7) = 27.68

The ideal BMI is 22.
The normal range is from 19 to 24.
The overweight range is from 25 to 29.
Obesity I range is from 30 to 34.
Obesity II range is from 35 to 40.

So a BMI of 27.68 is considered overweight.

Our brains (and central nervous system) run on glucose – the fuel we need for all activities. If we finish dinner at 8pm, go to bed at 11pm, and wake up at 8am, our bodies would have gone for 12 hours without food. By this time, all the food from dinner would have been digested. Our brains would have to work on stored fuel in our system to function. That is why breakfast is a very important meal to replenish the fuel for our brains and all our bodily systems to function optimally.

In the US, studies have shown a link between children who participate in the nationwide School Breakfast Program with improved academic performance and better psychological behaviour. Breakfast has been proven to improve concentration, problem solving ability, mental performance, mood and memory.

Children who participated in this program were less emotionally vulnerable than those who skipped breakfast, and they were also less likely to give in to junk food cravings later in the day. Those who regularly ate breakfast also performed better in school, have better attendance record, and exhibit lesser disruptive behaviour (eg. fighting, stealing, listening to their teachers).

Now that you now the importance of having breakfast, here are some great breakfast recipes to kick start your day.

Bird’s Nest
Category: Food / Nutrition
The Chinese are famous for consuming a mind-boggling variety of wildlife and plants. The Chinese maintain that the nest from the swiftlet possesses healing and health properties. Bird’s nest is from the swiftlet is woven with thin strands of the swiftlet’s saliva. This bird’s nest is made into a soup and is classified as a cooling food (yin). Expectant mothers consume it to strengthen their constitution, and to have a baby with fine complexion. It is also believed to be able to cleanse the blood, and maintain smooth skin.

Chemical analysis by the Chinese University (in Hong Kong), found that the nest is composed of 65 per cent water soluble glycol-protein that is easily absorbed by the human body. Bird’s nest also contains traces of fat, carbohydrates and minerals (calcium and iron).

Bird’s nest has been favoured by the Chinese since the Tang Dynasty 1,500 years ago and is still very popular today. Bird’s nest is harvested from a cave nest or house nest. In Asia, several countries export bird’s nest (incl. Vietnam, Indonesia, Thailand, India, Sri Lanka, and Malaysia). Bird’s nest from Malaysia is considered one of the finest in the world.

From the wild, these nests are extracted from limestone caves on high cliffs facing the sea in Borneo (East Malaysia).

From farms, the nests are taken from swiftlet colonies cultivated in “birdhouses”. Many old buildings in the Penang island of Malaysia and Perak (a state in Malaysia well known for its limestone hills).

The bigger the nest, the higher the value. An average nest weighs between 10 – 12 gm. A high quality nest has the shape approximately like a man’s cupped palm, and resemble a cobra’s open hood.

Bird’s nest is now sold in ready-to-drink bottles in Chinese supermarkets and Chinese medicine pharmacies.

Preparation of raw bird’s nest
The raw nest is soaked in water overnight. The next day, the whole content (including the water, which is kept as stock) is stewed over low heat or left in a slow cooker for 3 hours. After that, it it is ready to eat.

The bird’s nest itself is quite bland. To enhance the taste, Chinese rock sugar (you can substitute this with raw sugar) and even ginseng can be added during the cooking process. If you prefer not to use any sugars, for taste you may add some honey after it is cooked.

Category: Plant / vegetable
Broccolli is a good source of many important vitamins and minerals. Would you believe that gram for gram, broccoli contains double the amount of vitamin C as oranges. Broccoli also contains vitamin A, folate, potassium and calcium. Other beneficial nutrients include phytochemicals, that may help to prevent certain diseases.

Broccolli’s benefits include:

  • Strengthens bones – The calcium, potassium and magnesium in broccoli may help to keep bones strong. Broccolli is one of the few non-dairy foods that contain loads of calcium, which our bodies can absorb easily.
  • Protects eyesight/vision – Broccolli contains contains lutein and zeaxanthin. Carotenoids that may prevent cataracts and age-related macular degeneration.
  • Fights cancer – Broccolli contains indole-3-carbinol, which researchers in the University of California claim that it can stop the growth of cancer cells.
  • Protects heart – Due to broccolli’s well-rounded nutrient content (vitamin C, folate, minerals and flavanoids), broccoli is able to protect heart blood and arteries from clotting, oxidation and inflammation.



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