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The food pyramid. The inverted pyramid. Michelle Obama's MyPlate. Low-fat, then low-carb, then keto, now carnivore. American nutrition guidelines have kept us spinning for decades—a new shape every few years. But what if the answer isn't another US framework, but one from Singapore?

In this first episode of "The Balanced Plate" series, Ashok and Meera introduce Singapore's "My Healthy Plate" approach—also known as Quarter Quarter Half. One quarter wholegrains. One quarter protein. Half vegetables and fruits. No calorie counting. No kitchen scales. Just look at your plate.

This episode covers: the dizzying history of American dietary guidelines, why Michelle Obama's MyPlate was a step forward but still had issues, the elegant simplicity of Singapore's Quarter Quarter Half framework, and how this approach reflects generations of food wisdom from cultures around the world.

Coming up in the series: we'll apply this framework to breakfast, lunch, and dinner—with ideas spanning Asian, Indian, Mediterranean, and Western cuisines.

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#TheBalancedPlate #PayTheFarmerNotthe Pharmacy #QuarterQuarterHalf #MyHealthyPlateSG #NutritionSimplified #WholeFoodNutrition #PlantForward #HealthyEating #GlobalCuisine #FoodWisdom #WellnessPodcast #MeeraVasudevan #AshokVasudevan #CSAW #HealthHubSG

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This is the 4th and the final episode in  the inflammation cycle: stress hijacks your cravings, wrecks your sleep, and pushes you toward quick fixes that make everything worse. Now it's time for the exit.

In Part 4 of "Break the Inflammation Cycle," Ashok and Meera break down anti-inflammatory eating—not as a restrictive diet, but as a direction. It's not about perfection. It's about adding the foods that calm your system and crowding out the ones that don't.

This episode covers: what chronic inflammation actually does to your body, the four pillars of anti-inflammatory eating (omega-3s, polyphenols, fiber, and fermented foods), sneaky inflammation triggers beyond obvious junk food, and how to build an anti-inflammatory plate without overthinking it.

You've got the knowledge. Now run your own experiment.

#BreakTheInflammationCycle #PayTheFarmer #AntiInflammatory #FunctionalFood #GutHealth #Omega3 #Polyphenols #FermentedFoods #WholeFoodNutrition #NutritionScience #WellnessPodcast #HealthyEating #FoodIsMedicine #PayTheFarmerPodcast #MeeraVasudevan #AshokVasudevan #CSAW

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You're stressed. You're exhausted. You know you need to eat "healthy." So, you reach for a protein bar, a shake, maybe some beef jerky. It feels virtuous. But is it actually helping—or just a different kind of overcorrection?

In Part 3 of "Break the Inflammation Cycle," Ashok and Meera tackle the protein obsession that's taken over grocery aisles and gym bags alike. We're not anti-protein—protein is essential. But somewhere between "eat enough protein" and "protein everything," we lost the plot.

This episode covers: why tired people reach for protein (and what they're actually craving), the 1g per pound myth vs. what research actually shows, what's really in those bars and shakes, what gets crowded out when you're chasing protein grams, and whole food sources that outperform powders.

Next episode: we bring it all together with anti-inflammatory eating—the real exit from the cycle.

#BreakTheInflammationCycle #PayTheFarmer #ProteinMyth #WholeFood #FunctionalFood #NutritionScience #ProteinObsession #RealFood #GutHealth #AntiInflammatory #WellnessPodcast #HealthyEating #PayTheFarmerPodcast #MeeraVasudevan #AshokVasudevan #CSAW

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You survived the stressful day. You ate okay. But now it's 2 AM and you're staring at the ceiling, brain running laps. In Part 2 of "Break the Inflammation Cycle," Ashok and Meera explore the stress-sleep connection—and why a bad night sets you up for a worse tomorrow.

When cortisol stays elevated, it blocks melatonin production. No melatonin, no quality sleep. And here's the kicker: poor sleep spikes your hunger hormones and tanks your satiety signals. So that exhausted version of you isn't just tired—they're hungrier, craving junk, and less able to resist it.

This episode covers: the cortisol-melatonin tug of war, how ghrelin and leptin go haywire after bad sleep, why WHEN you eat matters as much as WHAT you eat, and functional foods that actually support sleep. Plus—a challenge: try these tips tonight and check your sleep score tomorrow.

Next episode: when you're exhausted, you reach for quick fixes—and that's where the protein obsession begins.

#BreakTheInflammationCycle #PayTheFarmer #SleepHealth #SleepScore #CircadianRhythm #FunctionalFood #Melatonin #StressAndSleep #GutHealth #AntiInflammatory #NutritionScience #FoodTiming #SleepBetter #WellnessPodcast #PayTheFarmerPodcast #MeeraVasudevan #AshokVasudevan

 

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Ever wonder why a stressful day ends with you elbow-deep in a bag of chips? It's not weakness—it's biology. In this first episode of our 4-part series "Break the Inflammation Cycle," Ashok and Meera break down the cortisol-craving connection and why your brain treats a work deadline like a saber-toothed tiger attack.

We explore how chronic stress rewires your gut bacteria, tanks your nutrient absorption, and sets the stage for inflammation. But here's the good news: the right foods can interrupt the cycle before it spirals.

This episode covers: the science of cortisol and blood sugar spikes, why modern stress triggers ancient survival responses, functional foods that calm your system (hint: it's not just "eat a salad"), and how this episode sets up everything that follows in the series.

Next episode: how stress wrecks your sleep—and what to eat about it.

#BreakTheInflammationCycle #PayTheFarmer #StressEating #CortisolCravings #FunctionalFood #GutHealth #AntiInflammatory #NutritionScience #StressResponse #FoodIsMedicine #WellnessPodcast #HealthyEating #MindBodyConnection #ChronicStress #PayTheFarmerPodcast #Meeravasudevan #AshokVasudevan #CSAW

 

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In this episode of "Pay the Farmer, Not the Pharmacy," hosts Meera and Ashok dive into a surprising health crisis affecting Gen Z: a massive vitamin D deficiency that's leaving 78% of young adults drained, foggy, and fighting weaker immune systems. But here's the twist—instead of reaching for supplement bottles, Gen Z is getting smart about functional foods.

Discover why those tiny vitamin D pills aren't cutting it, how kombucha and kimchi are becoming wellness warriors, and why your diet should be a harmony, not a solo act. From adaptogens that crush stress to nootropics that sharpen your brain, we're breaking down the delicious, cost-effective way to tackle nutritional gaps.

Tune in to learn: ✨ Why 78% of Gen Z is vitamin D deficient (hint: it's not just the weather) ✨ The truth about low-dose supplements and why they're not enough ✨ How functional foods like kefir, ashwagandha, and green tea can transform your health ✨ Why this approach saves you money AND tastes way better than pills

Remember: The best investment in your health starts on your plate, not in a pill bottle!

 

·      #PayTheFarmerNotThePharmacy

·      #GenZHealth

·      #VitaminD

·      #FunctionalFood

·      #Wellness

·      #HealthPodcast

·      #Nutrition

·      #GutHealth

·      #HealthyLiving

·      #GenZWellness

·      #NutritionPodcast

·      #HolisticHealth

·      #FoodIsMedicine

.      #MeeraVasudevan

.      # AshokVasudevan

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🍂 Episode 3 of Seasonal Healing Rhythms is here!

Join hosts Meera and Ashok Vasudevan as they explore "Autumn Foods: Nature's Immunity Arsenal" - how fall's harvest provides exactly what you need to prepare for winter and strengthen your body's defenses.

Why Autumn Foods Build Immunity: Ever notice how root vegetables, squashes, and warming spices naturally appeal as weather cools? These aren't random cravings - autumn foods are packed with immune-supporting compounds that prepare your body for cold and flu season.

Autumn's Immune-Building Pharmacy: Beta-carotene-rich orange vegetables, immune-modulating mushrooms, zinc-loaded seeds, and warming spices work together to strengthen your defenses before winter arrives. Your ancestors didn't get flu shots - they ate seasonally and built resilience naturally.

Your Autumn Kitchen Pharmacy: ✅ Root vegetables that store immune-supporting nutrients 

✅ Medicinal mushrooms hiding in plain sight

 ✅ Warming spices that activate immune responses 

✅ Traditional autumn tonics from around the world

 ✅ Storage foods that concentrate protective compounds

Discover why eating autumn's harvest isn't just about comfort - it's about strategic immune preparation!

Tags: #SeasonalEating #AutumnFoods #ImmuneSupport #HarvestMedicine #ColdFluPrevention #KitchenPharmacy #FoodAsMedicine #MeeraVasudevan #AshokVasudevan #CSAW 

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🌞 Episode 2 of Seasonal Healing Rhythms is here!

Join hosts Meera and Ashok Vasudevan as they explore "Summer Foods: Nature's Air Conditioning System" - how Asian and tropical cultures mastered internal cooling through food science, long before electricity existed.

Why Summer Foods Cool You Down: Traditional medicine systems from Ayurveda to Traditional Chinese Medicine classified foods by their thermal properties. These aren't just theories - modern science validates how certain foods actually lower core body temperature through specific biochemical mechanisms.

Summer's Natural Cooling System: High-water content vegetables, cooling herbs, thermogenic spices that trigger efficient sweating, and probiotic drinks that support hydration - all scientifically proven to regulate internal temperature.

Your Summer Kitchen Pharmacy: ✅ Foods classified as "cooling" across multiple traditional systems

 ✅ The science of why spicy foods cool you in tropical climates

 ✅ Fermented drinks that outperform plain water 

✅ Cooking methods that preserve cooling properties

 ✅ Traditional Asian summer eating patterns

Discover the sophisticated thermal science behind monsoon and tropical eating traditions!

Tags: #SeasonalEating #SummerCooling #Ayurveda #TCM #TropicalWisdom #TraditionalMedicine #KitchenPharmacy #FoodAsMedicine #MeeraVasudevan #AshokVasudevan #CSAW

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Welcome to our new series: Seasonal Healing Rhythms!

Join hosts Meera and Ashok Vasudevan as they explore how eating with nature's calendar provides exactly what your body needs, when it needs it. First up: "Spring Awakening: Nature's Green Reset Button!"

Why Spring Makes You Crave Greens: Ever notice how you naturally want lighter, fresher foods as winter ends? Your body isn't being random - it's seeking the bitter, green medicines that support your liver after months of heavy winter eating.

Spring's Natural Pharmacy: Dandelion greens, asparagus, spring peas, fresh herbs, and early leafy greens aren't just vegetables - they're nature's detox system. These foods help your body naturally cleanse, energize, and prepare for the active months ahead.

Your Spring Kitchen Pharmacy: ✅ Bitter greens that support liver function 

✅ Light cooking methods for seasonal energy

 ✅ Fresh herb combinations that boost digestion

 ✅ Traditional spring tonics from around the world 

✅ Simple daily practices for natural renewal

Discover why your ancestors didn't need "detox programs" - they just ate with the seasons and let nature do the work!

Tags: #SeasonalEating #SpringDetox #LiverHealth #BitterGreens #NaturalCleanse #KitchenPharmacy #FoodAsMedicine #MeeraVasudevan #AshokVasudevan #CSAW

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🧩 The great fat puzzle solved! Why inflammation runs wild in modern bodies.

Join hosts Meera and Ashok Vasudevan as they crack "The Omega Mystery" - how the delicate balance of essential fats in our diet got completely flipped over the past century.

The Great Imbalance: A century ago, our omega-6 to omega-3 ratio was a healthy 4:1. Today it's a staggering 20:1! This dramatic shift toward inflammatory fats while omega-3s disappeared from our plates is connected to widespread inflammation issues.

What Caused the Flip: Industrial seed oils (soybean, corn, canola) became cheap and infiltrated everything from salad dressings to bread. Meanwhile, traditional omega-3 sources like walnuts, flax seeds, and grass-fed foods became less common.

Your Kitchen Rebalancing Act: ✅ Smart oil swaps that don't compromise flavor ✅ Sneaky ways to add omega-3s to family favorites 

✅ Traditional fats that restore ancient balance

 ✅ Simple homemade alternatives to processed foods

 ✅ Budget-friendly options for better omega ratios

Discover how to transform your kitchen into an anti-inflammatory pharmacy using delicious, whole foods that naturally restore the omega balance your body craves!

Tags: #KitchenPharmacy #OmegaBalance #AntiInflammatory #TraditionalFats #WholeFood #RealFood #FoodAsMedicine #MeeraVasudevan #AshokVasudevan #CSAW

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