After focusing the first two posts in the series on the importance of diet (part 1/part 2), it’s time to give some attention to #movement and #exercise. As I’ve said in previous posts (here and here), exercise has always been a part of my life, not only because of its benefits for my #physicalhealth, but it also supports #mentalhealth. I’m an avid follower of Dr. Mark Hyman who is “leading a health revolution—one revolved around using food as medicine to support longevity, energy, mental clarity, happiness, and so much more … He is the founder the Head of Strategy and Innovation of the Cleveland Clinic Center for Functional Medicine and Board President for Clinical Affairs for The Institute for Functional Medicine.
Dr. Hyman says, “You can’t exercise your way out of a bad diet, but exercise is absolutely critical for your wellbeing. Exercise helps me feel better, gives me more energy, helps me stay focused, improves my mood, helps me sleep better, controls my appetite and all the while I know it’s preventing diabetes, cancer, heart disease, helping my bones stay strong and helping my immune system work better. . . We also know that being sedentary for a long time is very dangerous for your health. In fact, people who sit for a long time have as much risk of dying as people who have bad diets or people who smoke.” Please let that last sentence sink in for a minute. Not exercising is as bad as smoking!
“Fitness is really critical. Now if you don’t like to exercise, which I really don’t, find a way to make it fun! Dance for half an hour in your room! Sometimes I do a 7 minute workout, it’s something you can look up online, it’s a super high intensity workout with jumping jacks, pushups, tricep dips, running in place. Try to vary your exercise and always try to have fun.” For more about this, check out the video pasted below.
Okay we get it, exercise is important. But, how do we exercise during #covid19 when we are meant to stay home and be in isolation? We aren’t supposed to have any gatherings and you may think that would nix group exercises, but so many fitness companies in Bangkok have gone online and are offering live workout sessions!
For example Physique 57 (@physique57bkk on Instagram) has a weekly schedule for online workouts, as shown below:
Their Facebook LIVE and IG LIVE sessions are really easy to use (and they’re free!). All you have to do is go online in the app at the time of the class and you can join! Also on Facebook you can rewatch the live classes and replay the class as many times as you want. My friend Bookee is an instructor at Physique 57 and she says “Our exercise is a total body workout, focusing on low impact with high intensity exercises. Great for those who would like to have long, lean, and tone muscles. Give it a try, the class will definitely give you the burn!” I always told her I’d join one of her classes (never actually made it over before covid19), but little did I know my first barre class ever taught from her would be virtually from my bedroom! Here’s a link to her latest workout focused on arms and thighs. I appreciated that she started with a warm up before getting right into the intense workout, and that she did a full cool down at the end.
Speaking of, it really is crucial to #stretch before and after a workout, and it’s just as important to make sure that you do take the time to #rest (more about this in our interview with Salman Khan about weight loss and running). In a recent instagram post (@drmarkhyman), Dr. Hyman says “Give yourself a day or two off. It’s important to remember that in order for the body to fully reap the benefits of exercise, it also needs a day or two of rest each week. Our muscles and bones need time to mend and strengthen after a challenging workout. This doesn’t mean you should lay around and eat junk food all day, it’s still helpful to get out on a mellow walk or do some light stretching on ‘down days,’ just be aware that high-intensity exercise can actually be stressful on the body when done seven days a week.”
An effective option of exercise on rest days is #yoga, and for this I do almost one youtube video from Yoga with Adriene a day. Her list of free yoga videos is endless, from ones to do on days that you want to take it easy, like the one pasted below, to more intense ones when you want a real workout like this series focused on weight loss.
Since quarantine started, there have been a variety of fitness challenges that my friends and family have been participating in. For example, Salman started a 10K challenge on Instagram where he challenges you to run 10K, post it on your story and tag 10 more people to join in on the challenge. It’s not about how fast you run, but about doing something together! Another example is from my cousin Pawan who’s been participating in a 100 squats a day challenge. When I heard about this one I decided to join right away and invite more people. There’s even a sister duo (Hi Anavi & Alekhya!) that has started an instagram account @plankathon2020 where they invite people to “plank 6 days a week for 1 month. Each day, add on 10 more seconds. Choose the duration of your first plank based on your own fitness goals!!! 💛🌟⚡” In order to motivate myself to complete the daily planks, I’ve partnered with cousin Sunaina and we go on Facetime to do it together! I also have daily check ins on Whatsapp with some friends (you know who you are!) where we each share the exercises completed to help drive each other! In a time like this, it’s really important to stay connected to your tribe.
There is even a Facebook group that has been created here in Bangkok called Quarantine Tribe (thanks for introducing us to it Ashita!), where the lovely Christiana Mikesch started the group out of frustration because she said we need something #positive like this in our lives. Something #inspiring, something #motivating to get us going, especially since we have all the time in the world now to work on ourselves and make it better! The description of the group on Facebook says “This group is for everyone who wants to stay active, get some inspiration, do workouts, yoga, share quarantine recipes and meals and other activities that we can do during this time! Invite your friends & share this amazing thing that we will create together!” This is exactly what the world needs, people coming together to take care of their physical and mental health. They are hosting a Virtual Wellness Festival from today April 23rd to 30th where the goal is to treat your mind and body by bringing wellness into your own four walls. What an awesome initiative!
It will be 7 Days of Wellness with Premium LIVE Stream Classes by the best instructors, coaches, and teachers you can find online! Sweat it out, work on your flexibility or find a peaceful moment in the storm of current events. Enliven has collaborated with one of our partners Form Physio and Rehab to participate in this event, details of our offerings are below:
Lower Back Pain Relief Exercises & StretchesDate: Friday, April 24th, 2020
Time: 09:00 am – 09:45 am Knee Pain Relief Exercises & Stretches
Date: Monday, April 27th, 2020
Time: 09:00 – 09:45 amRegister at www.livehomeworkout.comto join the #quarantinetribe now to treat your mind and body!
So there you have it – countless options for you to exercise and keep your mind healthy during covid19. Take your pick and have some fun! Our final post in the series will be focused on mindfulness and meditation. Stay tuned.
Written by Devi Bajaj Executive Director of Enliven Concierge
This is part 2 of a 4 part series about staying healthy during #covid19 (if you missed part 1 about healthy beverages, particularly #bonebroth and #kombucha, click here). Now it’s time to focus on the fun stuff: healthy treats! If you know me, you’re well aware that my sweet tooth is almost always present, and while I could very easily and happily order After You Shibuya Honey Toast for home delivery weekly, I know that I should be more mindful of what I choose to indulge in. Our partner and friend Dan Remon, says, “Sure, food items loaded with sugar, salt and addictively delicious artificial ingredients might taste amazing, but you know that they are not healthy for you. Besides, #freshfruitsand #vegetables eaten as nature intended, with minimal processing and human interference, are not only delicious, but they are incredibly healthy as well.”
Below is a video for more information from Dan where he essentially states that the way we approach food should be focused on identifying the choices that we make, so whether it’s about the types of foods, quantity of foods, frequency that we can eat, or the intervals that we don’t eat and how all that impacts your health, life, energy, and results, the first step is to be more aware of our choices. He says that we need to know which choices lead to the desired outcomes that we’re looking for, as that will allow us to use nutrition as a tool, as a success strategy. The sooner that we’re able to identify choices that lead to the outcome that we want, is the day that you are going to start to want the desire to make those choices more often. We have to increase our awareness and be mindful of the choices we make.
Now after all that I’ve mentioned above, I’ve very carefully made four truly healthy selections for places you can order treats for home delivery in Bangkok.
Scubie Bowls
If I see a pretty smoothie bowl on a menu, I almost always order it (after reading the ingredients to ensure that it is actually #nutritious while being #delicious), so when I heard that Scubie Bowls gives me the opportunity to make one myself at home I had to try it! Essentially, the product is a prepackaged smoothie bowl that comes with granola, and you can add the fruits/nuts/seeds that you fancy. They strive to make nutritional food consumption efficient and convenient to promote more nutritious eating habits.
All their products are made from all #naturalingredients, can be classified as #vegan, are #refinedsugarfree, #preservativefree and produced from #localfarmers. The ingredients are 100% fruits and veggies and they are able to lock in nutrients and freshness with Flash Frozen Technology. Research from the University of Georgia showed that “Frozen fruits using Flash Frozen Technology contain the same, if not greater, amounts of vitamin A, vitamin C, and folate than most fresh fruits and vegetables.”
Their product is really easy to make and enjoy, shown below in 3 simple steps:
Scubie Bowls’ 5 Flavors:
Nicecream Your Greens – “A Lean Green Machine”(Avocado, Broccoli, Spinach, Mint, Coconut Water, Mango, Passion Fruit, Banana)
Scubie Bowls is currently offering a promotion of a Signature Box of 5 Packs for 600 Baht until the end of April, along with free delivery in the Bangkok Metropolitan area. Order yours now via Instagram at @scubiebowls or LINE @scubiebowls.
Bake The Brownie
The next local vendor I have to clap my hands for is definitely Bake The Brownie. I can confidently say that this is the second best brownie maker in all of Bangkok. You may wonder why I would post about something that doesn’t come in first place, but that product is full of sugar and butter (the brownie at Kuppa, if you know, you know). These baked goods are #vegan, #glutenfree, #refinedsugarfree, and truly come an extremely close second! My husband is avert to trying healthy foods but when he tasted these goodies a few weeks ago, an entire box (of 8 brownies!) was gone in 3 days.
We now order three boxes at a time and make sure to re-order before the final box finishes! My top choices are the dark chocolate brownie and the almond butter (so much better and more nutritious than Skippy), and my hubby’s is the almond brownie. This brand is working to raise awareness about veganism and aiming to help people with a #glutenintolerance (or anyone, really) to enjoy a #healthy#guiltfree treat. Moreover, they try to make their desserts as #nutritious as possible; the majority of their products are made from #almondflour which has a high content of good protein and carbs versus traditional flour-based desserts.
Mixed Brownie Box (Choose from Plain, Peanut Butter, Almond, Salted Caramel, Peanut Butter & Jam, Coco For You) – ฿ 320 for 8 pieces
Almond Butter (100% roasted almonds) – ฿120 for a jar of 80 grams
Order yours now via their website or Instagram @BakeTheBrownie.
Beyond Pops
The third choice is one to keep us cool in Bangkok’s April heat! The popsicles from Beyond Pops are vegan and use real, premium, natural and organic ingredients. Similar to Bake The Brownie, they are aware of people’s food allergies and/or desire to eat better without compromising on taste, quality and nutrition. In my opinion, it’s the perfect afternoon snack or guilt-free post dinner treat! My favorite flavor is Hazel Dazel which is a smooth hazelnut cream popsicle that’s twirled with maple, dipped in rich homemade organic chocolate, and topped with a hazelnut crunch! A close second is the Macaberry which is pictured on the left in the photo, and after chatting with Premika, the owner of Beyond Pops, she told me that a new and even healthier version of Macaberry is coming out so stay tuned for Macaberry 2.0.
The popsicles range from ฿135 to ฿150, and will be delivered to your home with dry ice to ensure they stay frozen when they get to you! Order yours now via Instagram or LINE, both handles are @beyondpops
Lay Low Ice Cream
I was originally planning on keeping this post to only three options, but a few days ago, I saw one of the owners of Sourced Grocers post about a low sugar ice cream brand that looked interesting. After going to Lay Low Ice Cream’s instagram page and learning that their product is all-natural light ice cream with organic ingredients that are low-calorie and low in sugar – I decided to place an order right away! I must say that their response time was impressive, and the flavors I’ve tried (Madagascar Vanilla and Raspberry Hibiscus Sorbet, by the way their sorbets are vegan) were definitely impressive.
The ice cream brand is run by a husband and wife duo who have previously worked for Michelin-starred restaurants in London. Their ice creams have a healthier twist using locally sourced organic non-fat milk as a main ingredient. Sweetened with a mixture of stevia and sugar, the flavors are amped up with the finest ingredients including Valrhona chocolate, Madagascar vanilla bean, organic hojicha and coffee beans. Also, all their toppings are made from scratch, without artificial colors or flavors added. I could tell that the quality of ingredients was very high and I can’t wait to try the next flavor in my fridge.
Lay Low Ice Cream has a promotion until the end of April where the cups are 65 Baht and the pints are 300 Baht. From May 1 onwards it will be 85 Baht/cup and 340 Baht/pint. Order now via Instagram or LINE @laylowicecream.
So there you have it, four options for healthy and delicious treats to order for home delivery during #covid19! As Dan said, a vegan diet is not only incredibly good for the mind and body, but also for the planet, and at a time like this we should definitely be doing our part to take care of Mother Earth.
Part 3 in the series is about the importance of #exercise and keeping ourselves healthy. Click here to read it!
Written by Devi Bajaj Founder & Director of Enliven Health Concierge
Disclaimer: Nothing on this post is sponsored content.
Life has changed a lot for everyone since #covid19 has emerged, but we must do whatever we can to consciously keep ourselves as healthy as possible. In order to do this, we need to be mindful of our diet (parts 1 and 2), exercise regularly (part 3), and also find ways to ensure that our mental health is taken care of (part 4). In this first part of series about staying healthy during #covid19, the focus is going to be on diet, particularly drinks. I will share two of my favorite local places to order healthy beverages from here in Bangkok.
There’s a wide array of literature on how to boost the immune system, and after sifting through for hours, I can confidently say that I agree with two professionals: Rosemary Cook (a registered nurse and holistic nutritionist) and Dr. Vivian DeNise (adult integrative medical specialist), both from Garden City Center for Integrative Health based in New York City. Cook says, “strengthening or boosting the immune system during this difficult time is of the utmost importance. A healthy immune system can defeat an invasion of a bacteria or virus or organism that is going to come to the host, which is your body.”
Dr. DeNise adds, “Consume a balanced diet that includes protein, fruits and vegetables, Avoid refined sugar, processed foods (which often contain monosodium glutamate or MSG) and genetically modified organisms (GMOs), all of which will inhibit the body from doing its best work, she warns. Blending fruits and vegetables into juices and smoothies is a great way to get lots of nutrients into your diet. Frozen vegetables are dense in vitamins and minerals.” Dr. DeNise notes. Cook also states that gelatin-rich bone broth supports gut health and the immune system, and fermented vegetables like sauerkraut are great probiotics and also are rich in vitamin C.”
The 2 local businesses below support Cook and Dr. DeNise’s statements:
Genius Bar BKK
Darren Liu, the owner of Bangkok’s first bone broth cafe explains his product to us:
“Bone broth is one of the most ancestral foods you can consume, meaning we’ve been drinking for thousands of years as a human species. Our ancestors have been eating nose-to-tail of their catch, making use of not only the nutrient-rich organs and meat, but by brewing all the bones, marrow, connective tissues, cartilage and the rest in boiling water. This way, they could have gone days (even weeks) without eating because they had enough animal stock to keep them alive and thriving. One of the main health benefits of good quality bone broth is that it promotes gut and digestive health by way of the natural collagen and gelatin that contain amino acids such as glutamine — which supports a healthy inflammatory response.
Genius Bar offers 3 options for broths
Beef Broth (made with grass-fed beef bones from local farms in Thailand)
Chicken Broth(made with organic chicken bones, both antibiotic and hormone-free)
Mushroom Elixir Broth (homemade recipe made with 100% organic medicinal mushrooms from our own farm in Wang Nam Khiao in the Northeast of Thailand). The medicinal mushrooms include: Lion’s mane (cognitive and nerve support), cordyceps (helps with energy, blood flow), agaricus (helps control blood sugar)
What makes Genius Bar unique is that they hand-blend fresh herbs (such as cilantro, ginger, garlic, turmeric) for extra flavor and health benefits. They also have a premium add-in: pasture-raised beef gelatin powder for extra natural collagen and protein.
Order yours now via Instagram @geniusbar.bkk, FoodPanda or LineMan:
Small size: 135 Baht
Large size: 175 Baht
Unlimited Add-ins: 15 Baht
1 Liter Frozen broth packages: 340 Baht
My preferred choice is the Mushroom Elixir Broth! I like to get the large packages to keep in my fridge. That way when I have a craving, I just need to pour it into a cup, warm it up, and it’s ready to drink!
Three Goats Kombucha
For those of you who have never heard of or tried kombucha, Dietician Maxine Smith, RD, LD from The Cleveland Clinic explains what it is: “Kombucha is fermented from tea (usually black, though sometimes green) and a sweetener (perhaps white sugar, agave or honey). The end result? A slightly fizzy drink that’s probiotic-rich, meaning it contains live bacteria and yeasts or healthy little microbes that benefits your digestive system. Some of kombucha’s health benefits are similar to those of other fermented foods, like yogurt, kefir and raw (live) fermented pickles or sauerkraut,” I’ve been a fan of kombucha for years (my sister can attest to my obsession with GTS Kombuchawhile I visited her in New York last year) but I haven’t been able to find a local brand that I truly loved. Enter: Three Goats Brewery! I first tried their deliciousness about two weeks ago when I saw it on the Paleo Robbie website. After enjoying the Orange Cinnamon flavor, I decided to try the Shiso Plum, and now I’m hooked to both!
Vanessa from Three Groats Brewery says, “we want to make this probiotic drink an all-day healthy refreshment for you! Our brewers love to experiment, combining the traditional way of Kombucha brewing with the brewing of craft beer, and cooking itself. The selected ingredients run from fruits, spices, herbs to hops! We believe that good tastes must come from the quality of the ingredients, so we avoid all artificial flavors in our fermentation. You can enjoy our kombucha and be assured that all the good taste come from natural flavors and fermentation only.”
10,000 Miles Hops (organic green tea/hom meun li/mosaic hops)
Order yours now via Instagram @threegoatsbrewery or LINE @threegoatskombucha
240ml for 120 Baht
500ml for 260 Baht
1,000 ml for 540 Baht
So there you have it: options for home delivery of nutritious beverages to keep you healthy during covid19. Our next post will be focused on three of my favorite local businesses for healthy snacks and treats including brownies and ice cream. Click here to read it!
Written by Devi Bajaj Founder & Director of Enliven Health Concierge
Disclaimer: Nothing on this post is sponsored content.
After hearing a gut-wrenching recount of a friend who was tested positive for #covid19, I knew I had to write a post on the importance of #kindness and #compassion.
Don’t get me wrong, the medical care which the friend and the family received was not the issue (they said the team that cared for them were heroes <3). It makes me sad to say that it was the people around them. Mind you, not only did this dear person test positive, so did others in the family. Now, if you could just take a second and try and imagine what was going through their minds. They were probably terrified. All they needed from anyone that knew they had tested positive were #wellwishes, #support, and #positivity.
It’s understandable that fear blinds people at a time like this, but please do remember that anyone who contracts this virus doesn’t choose to, especially if they had been doing their part by practicing #socialdistancing/#physicaldistancing, trying to #stayhome when they can, and of course being sure to wash their hands often.
If you hear that someone has been tested positive, the first thing you need to do is verify it before spreading any rumours. As soon as I heard that this friend may have the virus, I checked in with someone close to them who confirmed that it was true. The friend said that they were doing well, although very overwhelmed and they would tell me about it themselves when they were ready. Once I heard it was factual, all I wanted to do was offer well wishes and any help I could, but I waited to hear from them. When they reached out to our friends, we all responded by offering support and love.
Although we live in a time filled with unknowns, there is one thing I’m certain of, and that is my message to society about the importance of #kindness and #compassion, must be heard.
Information compiled and shared by by Devi Bajaj Founder & Director of Enliven Health Concierge
Before panicking about the fact that Thailand is in a State of Emergency from today March 26th until April 30th (subject to extension), let me share facts as informed by the Australian Embassy in Thailand.
What has been closed down? Exceptions include take-away food/delivery, supermarkets & food markets, drug stores, shops selling necessary items, and convenience stores
Restaurants, including street food
Shopping malls
Weekend markets
Amusement parks, bowling lanes, gaming & internet shops
Beauty salons & tattoo shops
Golf courses or golf driving ranges
Exhibition & convention centres
All education institutions
Cinemas & theaters
Pubs & nightclubs
Swimming pools or similar service
Health spas, animal spas & the like
Boxing stadiums & boxing schools
Sports stadiums & gyms
What is allowed to still be open?
Banks & financial institutions
ATMs
Hospitals, clinics, and pharmacies
Delivery services
Government agencies
Hotels and hostels
Petrol stations
Postal service
Factories
Be cautious, these are illegal
Gatherings/protest
Sharing fake news about Covid-19
Below is an image depicting the information mentioned above:
In an article by the Bangkok Post this morning entitled “All doors closed to foreigners,” there is an infographic explaining decree directives, pasted below for your reference:
As of now there is no curfew imposed in Thailand. “However, Deputy Prime Minister Wissanu Krea-ngam, who oversees legal affairs, said a curfew might be imposed later if considered necessary. He added that if the government does go ahead with imposing a curfew to curb the spread of Covid-19, the order will be different from previous curfews which were only imposed at night to maintain peace and order. “The curfew for Covid-19 is likely to cover 24 hours, with exceptions for individuals seeking medical treatment, those going to court or those working in broadcasting services.”
“From now the measures to be imposed will be more intense and will affect people’s lives. I’m asking you to comply and be responsible. Some people may feel their rights are being infringed upon, but all this is being done to protect lives. If we take things seriously, we can get through this,” Gen Prayut said. The national police chief Pol Gen Chakthip Chaijinda said on Wednesday that a 24-hour curfew is a possibility, but the situation so far does not warrant it.
Anyway, this is the most up to date information I have as of now. I will continue to share more information as I see it. Today’s situation update about COVID19 in Thailand will be at 12:30pm at the Ministry of Public Health.
The National News Beareau of Thailand is a good source to follow, here’s a link to their Facebook page. I also believe Richard Barrow is a factual and informative source, his tweets can be found here.
As a final statement I would just like to share that my personal opinion on a few things:
Whether there is an official curfew or not, it is our responsibility to #stopthespread and #flattenthecurve by staying home. You can find more information about this in last week’s blog post here.
It’s a stressful time for the entire world, the least we can do is #spreadlove and #bekind to each other!
Stay home and stay safe, everyone. We will get through this together!
Information compiled and shared by by Devi Bajaj Founder & Director of Enliven Health Concierge
