Grocery Shopping: Su-Yin’s List

Su (Read: Like Cupcakes? You’ll Love ‘Delectable’ By Su) sent in a photo of what was in her grocery basket the other day and proved to me that she even though she might have a sweet tooth for dessert, she balances it out by watching what she has for her regular meals…

1. Low fat milk
2. Low fat yogurt drink
3. Nature Valley oatmeal bars
4. Salsa
5. Wholegrain bread
6. Lettuce
7. Turkey Pastrami

“I like bull’s eye eggs with toasted bread, lettuce and turkey in my sandwiches. Sometimes with a dash of salsa and mustard too. The peanut butter Nature Valley oatmeal/energy bars are delicious and convenient for when I’m on the go so I always have them ready in my car.”

A healthy choice for a sandwich meal, Su! A quick tip to make a the ultimate sandwich: Add crunch and amp up the condiments. Forget the limp lettuce, go for the spicy watercress or arugula and ditch the dill chips for crunchy pickled shallots. A dose of citrus juice and/or zest, chopped fresh herbs, Sriracha or minced chipotle chile will make that plain mayo or mustard sing.

I personally prefer to skip the mayo/mustard and opt for a spread of Laughing Cow‘s cheese (great with a cracker or on it’s own too!) on my sandwich bread. I’ve never tried salsa in my sandwiches but I might definitely need to give that a try sometime!

What’s in your grocery cart?

If you’re doing some grocery shopping this week, do take a photo of your purchases and send them to !

Grocery Shopping: Alyssa’s List

My sister, Alyssa, who is now living in Tokyo, sent in a photo of what was in her grocery cart when she went shopping last weekend. (Read Grocery Shopping: The Must-Haves.) Check out what she got:

1. Milk
2. Chocolate milk
3. Fruit juice
4. Quaker oats, honey and raisins cereal
5. Instant noodles
6. Banana
7. Yogurt
8. Veggies & mushroom
9. Kit Kat
10. A bottle of wine

Gotta have the bananas! They’re a good source of protein and fiber. It goes well with cereal and in a peanut butter sandwich too. You’ve made a healthy choice with the greens and yogurt but go easy with the instant noodles (dangerously high in sodium, I’d rather eat a bag of chips instead)! Perhaps you’d like to try buckwheat noodles instead if you’d rather not have brown rice or pasta.

What’s in your grocery cart?

If you’re doing some grocery shopping this week, do take a photo of your purchases and send them to !

About Vitamins, Minerals & What Your Body REALLY Needs

You cannot stop eating, take vitamins and expect to be healthy.

Vitamins are not replacements for food. By themselves, they have NO calories. Vitamins are not substitutes for protein, fats, minerals, carbohydrates or other nutrients. You cannot stop eating, take vitamins and expect to be healthy. So why can’t we just depend on the vitamins and minerals we get from our food? The answer is obvious in your food packaging. High processed, pasteurized, homogenized, canned, prepackaged fast food means less chance of natural occurring vitamins surviving for any length of time. Thus, another reason to choose organic foods.

But why would you spend extra money on organic fruits and vegetables when you can buy the nonorganic that costs heaps less and lasts much longer? Think about it: There are over 6 BILLION people in the world – that means a huge demand in food which makes the food industry one of the most lucrative enterprise in the world. Money-making businesses = Quality control by the government. Hence, subsidies from the government are paid mainly to farmers with non-organic farms allowing them to keep their prices low (watch ‘Food Inc.’ if this topic interests you). The longer the fruits and vegetables are off the vines, the faster they begin to lose their nutritional value, losing vitamins during processing and shipping. As a result, he nonorganic food you consume comprise of only a fraction of the vitamins it should provide.

If you are iffy about popping vitamin pills but want to make sure you are providing your body with vitamins, minerals and other nutrients, my personal advice would be to start shopping for organic.


About Vitamins & Minerals


Promotes healthy eyes, skins and hair and also maintains the mucous membranes of the lungs & intestines. Also improves immunity.

Deficiency signs include eye, skin and hair problems, poor night vision, impaired bone growth and increased susceptibility to infections.

Get your sources from liver, kidneys, fish liver oil, eggs, dairy foods, butter, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin and kale) and orange fruits such as cantaloupe, apricots, peaches, papayas and mangos.


Provides energy, important for the normal function of the nervous and circulatory system. Needed for healthy skin, hair, nails and eyes.

Deficiency signs include anaemia, fatigue, nerve problems, decreased ability to cope with stress, depression, skin problems and greying hair.

Get your sources from meat, poultry, fish, yeast, wholegrain bread and cereals, seeds, nuts, legumes, eggs, milk and leafy vegetables.


Produces collagen, which is needed for the healthy skin, bones, cartilage and teeth. Improves stress response and helps the body to absorb iron.

Deficiency signs include tissue breakdown, easy bleeding and bruising, fatigue, loss appetite and depression.

Get your sources from red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach and juices made from guava, grapefruit and orange.


Needed to absorb calcium and phosphorus for healthy bones and teeth.

Deficiency signs include muscle and bone weakness.

Get your sources from egg yolk, cheese, margarine and oily fish (such as tuna, salmon and sardines).


Vitamin E is an antioxidant. It is needed for healthy circulation and healthy muscle, including the heart. Heals scar tissue.

Deficiency is rare but results in prevention of normal growth.

Get your sources from vegetable oils, nuts, green leafy vegetables, avocados, wheat germ and whole grain.


Maintains healthy bones and teeth. Regulates nerve and muscle function. Also need for blood clotting.

Deficiency signs include osteoporosis, rickets, cramps, muscle problems, high blood pressure and heart arrythmias (abnormal heart rhythms).

Get your sources from dairy products, almonds, brazil nuts, sardines, egg yolk, soya beans, brewer’s yeast, tofu, kelp and dried figs.


Carries oxygen to the body cells via the blood.

Deficiency signs include fatigue, poor circulation, anaemia, dizziness, sore tongue and mouth ulcers.

Get your sources from meat, chicken, fish, legumes, shellfish, nuts, wholegrain breads and cereals, eggs, molasses, leafy green vegetables and kelp.


Maintains nerves, cells and muscles and promotes normal blood pressure and heartbeat.

Deficiency signs include apathy, extreme thirst and fatigue.

Get your sources from vegetables, fruits, avocadoes, wholegrain cereals, seeds, nuts, potatoes and pulses.


Needed for nerves and muscles and regulating the balance of fluid in the body.

Deficiency is rare. But may result apathy, dehydration, vomiting and cramps.

Get your sources from table salt, yeast extract, leg ham, sausages, bread, cheese & margarine.


Needed for healthy eyes and skin and improves immunity. Essential for taste, smell and appetite. Maintains normal reproduction.

Deficiency result in decreased fertility and libido. Poor sense of taste and smell. Poor wound healing. Growth retardation and mental lethargy.

Get your sources from meat, liver, eggs, seafood, legumes and wholegrain cereals.