Pharmacy Lifestyle Corner

13/11/2021

*Keto Cheese Crackers* 🧀

😋Minimal ingredients , maximal flavour😋

*Ingredients*
- 125g Almond Flour
- 105g Shredded Marble Cheese
*add finely chopped herbs if you wish

*Steps

1. Combine the two ingredients above
2. Microwave the mixture for 1 min to melt the cheese
3. Stir the mixture until well combined
4. Pat the mixture into a dough and roll it to the thickness preferred
5. Slice it with the pizza pan cutter into 20-30 crackers
6. Bake in 190°C for 20 mins
7. Let it cold completely before serving

Recipe by Whitney Lee PJ

14/08/2021

High Protein Overnight Oats Recipe 📝

Serve 1
⭐Dry ingredients:-
1. 50g Organic Rolled Oats
2. 20g Organic Goji berries
3. 3 tsp Chia Seeds
4. 1 Banana
5. 1tsp Sunflower seeds
6. 1tbsp Dried Cranberries
7. 1tbsp Raisin

⭐Wet ingredients:-
1. 12g Heal Classic Coffee Shake
2. 1 Sachet of Xndo Chocolate Shake

Steps 👣
1. Mix dry Ingredients in a bowl
2. Prepare a shaker, pour in 400ml room temperature water, add in the Heal Classic Coffee and Xndo chocolate powder. Shake until evenly mixed

3. Pour the liquid mixture into the dry ingredients and mix well

4. Cover it and soak it overnight

5. Take out from the fridge the next day, ready to serve

*You may add in some almond milk if you find the texture is too thick for you
*Do not use instant oat in this recipe

Enjoy 😉

Recipe by Whitney Lee

13/06/2021

Even if you have mild asthma...
💐🌸💮🏵️🌹🌺🌻🌼🌷🐝

For the past 30 years, we have been told to use one type of inhaler i.e. a blue inhaler (example Ventolin, Asthalin) if you have mild asthma. This blue inhaler is called short acting beta 2 agonist (SABA).

SABA acts very fast and takes a few minutes to open the airways and increase airflow to the lungs. That's why it is also called a reliever.

However, it is time to say goodbye to SABA-only treatment.

In 2019, GINA changed the recommendation as strong findings suggested regular or frequent use of SABA on its own increases the risk of asthma exacerbation and hospitalization.

Even you have mild asthma, you should use an inhaler in either one of the following methods:

1⃣ Use an inhaler that contains combination of low dose ICS and formoterol as needed.

OR

2⃣ Use a low dose inhaled corticosteroid (ICS) e.g. busesonide inhaler whenever SABA is taken.

Track 1⃣ is the preferred method

📝The above recommendation is applicable to adults and Adolescents.

❓What's wrong with SABA-only treatment?

We like SABA because it opens our airway. However, asthma is not just bronchoconstriction, airway inflammation is common even if your asthma symptoms are mild.

Regular use of SABA reliever alone increases allergic responses and airway inflammation, and also reduces the effectiveness of SABA.

Over-use of SABA-only treatment (>3 inhalers in a year) increases the risk of severe exacerbations, lowers lung function and more than 12 inhalers in a year increases the risk of dying of asthma.

Click on the link below for more information and to connect to the asthma team for free consultation.

https://forms.office.com/r/c5w0dLy7q2

Don't forget to take an asthma control test and share your score with your doctor.

asthmacontroltest.com/en-gb/welcome/

Everyone experiences asthma differently and it is important that you consult your doctor or pulmologist for a personalised asthma action plan and have it updated regularly.

12/06/2021

Don't let Asthma make you too scared to exercise. You can do it if you manage your asthma well...

12/06/2021

🏅Ina's Asthma Story 🏞️

Hi Ina G from Selangor.

I had asthma since I was born, mum said it was not easy to look after me.
Since kids I'm very active but every time I joined sports at school I know what's going to happen to me later or during the sport.
I have chronic asthma. It can just attack while I'm eating, so I always need to carry my Ventolin at all times!
My husband has COPD. Never smoke in his life, he got it from air pollution and he excels at various sports. One of his favorites is running.
He coaching me and others to maintain their fitness.
Then I can run feeling good even I still need to take a few puffs of Ventolin while running.

I met Ms Gillian at Caring the Mines. She had arranged a meeting with Ms Vily-to teach me how to use Ventolin and Seretide properly. Ms Vily is the asthma nurse from Breathe EaSY Program. She has guided me on my asthma management and also the inhaler technique. Guidance from her on the importance of taking my inhaler even though when my symptoms are being controlled.

After been taught the correct usage of these two drugs, I feel my breathing much more clear, in running no more painting or feeling chest been squeezed or out of breath. And I know how to manage my asthma better.

Running now faster than before and I can do workouts without needing a puff from Ventolin.
I joined a few running events without feeling worried like I used to.

We both get our prescriptions from Ms Gillian, love to talk to her as she always spend time to help us to choose the right product.

My husband and I have managed our symptoms well and we enjoy our time doing running and exercises together.

My chronic asthma will not let me down and will never stop me from enjoying my hobbies.

As for us, our sickness won't stop us from having good quality of life and getting fit for better health as long as we follow the instructions of using the drugs properly.

Thank you. IG

09/05/2021

🌿Only if you like Pesto

I am a big fan of pesto pasta and would like to share with you a short cut, not a classic variety of Pesto Sauce. Shaneless to say, I pounded everything in one shot without following the standard Pesto Operating Procedure (SPOP). It turned out tasty and didn't take me a lot of time.

I used whatever was found in my kitchen. But one crucial thing is that the basil has to be very fresh. I used Genting Garden Fresh sweet basil leaves. Support the local produce!

Traditional pesto uses pine nuts. I replaced it with pumpkin seeds for a change: cheaper and yet nutritious. Tresor pumpkin seeds is superb as you don't have to roast it. Time saving indeed.

I used MCT oil instead of olive oil. Not as daring as you think. MCT oil is neutral in taste and would let the other Ingredients manifest their subtle flavours. MCT oil boosts metabolism and you definitely wouldn't mind after a high carb meal. Pesto sauce should never be cooked and so does MCT oil. Therefore this replacement helps to incorporate MCT into your diet.

Bon appetit!

25/04/2021

📕Free MIMS drug handbook for medical and pharmacy students

*Hurry! Only 7 copies available 📚📚📙

*One copy per pax while stock last 📔

*Simply whatsapp Caring Pharmacy 0123976928 to reserve a free copy 📲

*Please indicate the book number that you wish to collect. We will confirm the reservation subject to availability 📲

*Collection date: 26 April to 5 May 2021📅

*Collection venue: Caring Pharmacy Mines Shopping Mall🏫

18/04/2021

Orange Chia Seed Almond Cake 🍰🍊
(No oil or butter)

⭐️Ingredients ⭐️

4 eggs (at room temperature), yolks and white separated

¼ cup monk fruit sugar Lakanto ®

2 tbsp orange zest

2 tbsp chia seeds

½ tsp natural vanilla extract

½ tsp natural orange extract

½ tsp cream of tartar

Pinch of salt

1⅓ cup almond flour, superfine blanched

1 tsp baking powder

* If your almond flour has been opened for quite sometimes, best to put it in low heat oven (70℃) for 5 minutes to remove the moisture

* to make Lemon pistachio almond cake, you may replace orange zest & orange extract with lemon zest & lemon extract. Chia seeds replace with pistachios.

⭐️Methods ⭐️

1. Preheat oven to 170ºC. Grease the loaf pan (12x22x6 cm3) with olive oil

2. Place almond flour and baking powder in a bowl. Whisk until well combined

3. Beat egg yolks, sugar, orange zest, chia seeds, vanilla and orange extract in a medium bowl. Whisk until light and fluffy. Stir in combined almond flour and baking powder. The mixture should look like a thick paste.

4. Whip egg whites in a very clean metal or glass bowl with electric mixer until just frothy. Add the cream of tartar and a pinch of salt.

5. Continue whipping until soft peaks form. Make sure no liquid egg whites at the bottom of the bowl.

6. Divide the egg whites mixture into 3 batches.

7. Using a silicone spatula, gently fold the whipped egg whites into the cake batter . It is important you do it slowly and gently to get a light and fluffy cake.

8. Pour batter into the loaf pan and bake at 170 ºC for 50 minutes or until a cake skewer inserted in the centre of the cake comes out clean

9. Allow cake to cool down before slicing

10. Serve with desired amount of cream cheese

recipe@Gillian Yong

11/04/2021

Meatless Monday❓ It's possible❗️

Many of my friends in the UK adopt meat-free diet on Monday. Meatless Monday was founded in 2003 by Sid Lerner, the legendary advertising veteran, in association with the Johns Hopkins Bloomberg School of Public Health. Sid passed away in January 2021 at the age of 90. And his contribution to the public health and to our planet will always be engraved in our hearts.

Meatless Monday (Meat-free Monday, Green Monday) is now practised in over 40 countries and continues to grow. Malaysia joined the fray in 2010.

Meat-free Monday campaign was introduced to the UK in 2009 by Paul McCarthy and his daughters, Stella and Mary. A simple message was delivered: one day a week, cut out meat for personal health and the health of the planet. This non-profit campaign attracted many celebrity supporters. Beyoncé, Tom Hanks, Reese Witherspoon, just to name a few.

❓What are the issues of livestock production?

1⃣Build-up of greenhouse gases such as⚡️

⚡️Carbon dioxide (CO2) → global warming

⚡️Nitrous oxide (N2O) → global warming & depletion of ozone layer

⚡️Methane (CH4) → global warming

⚡️Ammonia (NH3) → acid rain & acidification of the ecosystems

2⃣ Detrimental effect on land, forest and crops🌳

🌳Livestock farming→ covers 1/3 of the world’s total land

🌳Increase in meat consumption & the lack of land → turns forest into pasture

🌳40% of the harvested crops in the world → used as feed for animals rather than for the starving populations.

🌳Increase in meat demand & the lack of land→ clears forest to grow more crops to feed the animals

🌳Deforestation → extinctions of animals, species of plants and unique insects

3⃣ Negative impact on water resources💧

💧Water pollution → caused by animal excreta, antibiotics and hormones, fertilizers and pesticides, animal parts and poultry manure

💧High consumption of water in animal agriculture→ wastage of water

❓Take a look of how great an impact of meat-free Monday can make.

🍔Skip a quarter pound beef burger once a week can

📱 Save enough energy to charge an iPhone for 6 months

💧Save 3 year-worth of drinking water

🛀Save 10 bathtubs of water

⚡️Reduce greenhouse gases equivalent to 10km of driving

You do not need to worry about getting insufficient protein on Meatless Monday. Tofu, tempeh, edamame, quinoa, chia seeds, peanuts, lentils, chickpeas, broccoli are all rich in protein.

Meatless Monday is easy to follow. Let's take the challenge and make the Earth a better place to live.

https://www.meatfreemondays.com/calculator/

https://www.earthday.org/the-climate-change-quiz/

https://www.mondaycampaigns.org/meatless-monday/the-global-movement

03/04/2021

🍰🍫Chocolate Ombré Butter Cake🍫🍰

⭐️Ingredients⭐️

- 1 cup + 2 tbsp of Almond Flour
- 1/4 cup of Organic Coconut Flour🌴
- 1/2 cup Lakanto Sugar
- 1/2 tsp Baking Soda
- 1/4 tsp Salt
- 3 Egg Whites
- 1/4 tsp Cream of Tartar
- 3 Large Egg Yolks
- 1/2 tbsp Vanilla Essence
- 64g SCS Unsalted Melted Butter
- 120ml Organic Unsweetened Soy Milk
- 1 tbsp unsweetened dark chocolate powder
- 1 tbsp unsweetened cocoa powder

Recipe@Whitney Lee

27/03/2021

Quinoa: The Powerful Protein

Quinoa (Keen-Wah) is one of the most nutritious foods on earth. Its hefty protein content provides all nine essential amino acids - a clean, complete protein vital for growth, healing, cells repair, muscle development, hormone production, and to boost metabolism and immune system.

Quinoa is a supergrain (technically it is a seed) thanks to the cocktail of quality nutrients. Let's take a look at some of the nutritional facts in a cup of cooked quinoa

Protein: 8.0g
Fiber: 5.0g
Manganese: 1.2mg
Magnesium: 118g
Phosphorus: 281mg
Folate: 78mcg
Copper: 0.4mg
Iron: 2.8mg
Zinc: 2.0mg
Potassium: 318mg
Also rich on vitamins B1, B2 and B6.

Quinoa is also high in quercetin and kaempferol. These flavonoids have potent antioxidant and anti-inflammation properties that serve you well for a life time.

Quinoa is coated with a thin layer of saponins that produce a bitter flavor to keep the pest away. And therefore it's usually grown organically. Quinoa is non-GMO and naturally gluten-free.

It is easy to incorporate quinoa into your diet. It works well in sweet or savoury, hot or cold dishes. You can also use it as a substitute for rice in any recipe.

1 part of quinoa to 2 parts of water will yield 3-4 servings. It is important to rinse the grain thoroughly to remove the bitter saponin coatings before cooking. You may steam or cook it in rice cooker. It only takes 20 to 25 minutes to make a nice fluffy quinoa. Pre-soak quinoa for 2 hours or more will reduce the phytic acid content and increase it's nutritional value.

Having quinoa twice a week will take you closer to your protein needs. Quinoa is relatively low in glycemic index 53 (won't cause dramatic spike in blood sugar) and is considered a diabetes-friendly food.

To find out more information and to purchase quinoa products, drop us a message using the link below.

http://wa.me/60123976928?text=

18/03/2021

🍰Keto Marble Cake🍰

⭐️Ingredients⭐️

- 2 1/4 cups Almond flour
- 2 tsp baking powder
- 4 room temperature large eggs
- 1 tsp vanilla extract
- 75g melted salted butter
- 1/2 cup Lakanto
- 1/4 cup Greek Yogurt / Sour Cream
- 3 tbsp heavy whipping cream
- 2 tbsp unsweetened cocoa powder

❤️Recipe by Whitney Lee

13/03/2021

I ❤️ Peanut Butter

Believe it or not, peanut butter was first invented by healthcare professionals.

The first version of peanut butter was invented in 1884, by a Canadian pharmacist named Marcellus Gilmore Edson. And In 1895, a medical doctor, Dr John Harvey Kellogg (founder of Kellogg’s cereals) patented a process for making peanut butter and marketed it as a nutritious protein substitute for people who have difficulty chewing solid food.

Peanut butter is timeless. It's extremely popular in Canada, the US, and the Netherlands.

Bear in mind that not all peanut butter is created equally. Go for 100% natural one that contains nothing but peanuts.

Two tablespoons of high-quality peanut butter contains about 185 calories, 15 grams of healthy fat, 8 grams of excellent protein, and 5 grams of total carbs.”

Pure peanut butter are low in carbs, giving it a green light for Keto and low carb diet. Peanuts are also low in glycemic index (GI) and high in magnesium content and therefore a perfect option for people with type 2 diabetes.

Despite their high calorie content, eating moderate amounts of pure peanut butter fits well in low carb weight loss plan. Having peanut butter with higher carb diet and exceed your daily calorie needs, you may achieve healthy weight gain.

Natural peanut butter is made without the use of added stabilizers (hydrogenated oil) or emulsifiers, corn syrup etc. That's why the peanuts' natural oils may separate. Stir it before putting your natural peanut butter in the fridge will prevent the oil from rising to the top of the jar.

11/03/2021

05/03/2021

🏹Medicine Trouble Shooter case 2 🔫 🌞☀️🌛

Everyone interprets dosing instructions differently. Let me share a real-life example here.

Madam YK comes into the pharmacy asking for a sleep aid. She couldn't sleep well recently and she thinks this is something to do with her perimenopause.

She is taking amlodipine and perindopril in the morning. Both are blood pressure medicines. She also said she has been diagnosed underactive thyroid, and is now taking levothyroxine 2 hours after dinner.

During the chat, it transpires that levothyroxine is taken at night as the Dr's prescription and subsequent label states "one daily". She doesn't want to mix with her blood pressure medicine in the morning or her supplements (fish oil, vitamin C) at lunch.

I then explain that levothyroxine increases the metabolism, therefore the body & brain's activities. Taking at night might cause restlessness, excitability and insomnia. I recommend that she takes this in the morning an hour before breakfast. Her sleeping problems resolved.

⏰ Taking your pills at the right time of the day is very important. Have a chat with your pharmacist if you are not sure.

26/02/2021

💃Keto Castella Cake*🎂
*Ingredients*
- 3 large egg whites
- 3 tbsp Lakanto sweetener
- 3 large egg yolks
- 1/2 tsp vanilla extract
- 1/2 tsp sieve blanched almond flour
- 1 tsp baking powder

⭐️*Steps* refer to photo for each step
1. Gradually add egg whites and whisk until stiff peaks
2. Gradually add in egg yolks and stir well with spatula
3. Add in vanilla extract and stir well
4. Pour in sieved blanched almond flour and baking powder and stir well
5. Pour the batter into baking pan with parchment paper
6. Bake the cake in 190°C for 15mins then decrease the temperature to 180°C bake for another 20mins until golden brown on top

16/02/2021

🥗 Vegan Yee Sang - PROSPERITY TOSS🥗

初七撈生-风生水起

🥕🥔🥒🍊🥜🥕🥔🥒🍊🥜🥕🥔🥒🍊🥜

Carrot, yam bean sha get, purple cabbage, cucumber, yellow capsicum, celery, Chuka wakame, Chinese Mandarin ( you may use pamelo)
Equal amount of the above ingredients, all julienned except the Mandarin fruit

Crispy keropok and roasted mixed nuts (finely chopped or crushed) for topping

Plum sauce 2 tbsp, Biogreen Goji enzymes 1 tbsp, lime juice 2 tbsp, olive oil 1tbsp, sesame oil 1tsp
all combined and mixed evenly for salad dressing

🥕🥔🥒🍊🥜🥕🥔🥒🍊🥜🥕🥔🥒🍊🥜

14/02/2021

🍰🌴 Keto Coconut Pandan Chiffon Cake🌴🍰

*Ingredients*

1. 5 Large Egg Yolks
2. 40g Lakanto Sweetener
3. 60ml Organic Coconut Oil
4. 80ml Lukewarm Heavy Whipping Cream
5. 2 tbsp Pandan Juices from Pandan Leaves
6. 1 cup Almond Flour
7. 2 tbsp Organic Coconut Flour
8. 2 tsp Baking Powder.
9. 6 Egg Whites
10. 40g Lakanto Sweetener for egg whites
11. 1/4 tsp Cream of Tartar

By Whitney Lee💕