Saigon Cooking: Super Healthy Bread

Ketogenic, Gluten Free, low GI Bread

Bread made healthy! Want to have a delicious bread without the worry and that’s packed full of nutrients? This recipe will turn bread haters into lovers.

Bread Lovers Of Saigon

My German side is coming finally out. It’s Time for BROTZEIT.

I’m so beyond excited to share with you my absolute favourite recipe. Doesn’t matter if you are on a Keto Diet or Low Carb Diet, you can have it and enjoy it. It’s gluten free & flour free. My dad would say, as an old school German baker, “that doesn’t sound like a real bread”. But that’s why I love this recipe so much because you wouldn’t notice the difference from ‘real’ bread on a taste or texture basis. Another benefit is it’s high in fibre, because I’m creating the dough with psyllium husk powder & chia seed powder to keep everything together.

Just make sure when it comes fresh out of the oven you don’t eat the whole bread like me J


Dry ingredients:

  • 1 cup almond flour
  • 1 cup arrowroot flour (or arrowroot powder)
  • 1/3 cup coconut flour
  • 1tsp sea salt
  • 2tsp active dry yeast
  • 1 1/2tbsp chia seed powder
  • 2 tbsppsyllium husk powder

Wet ingredients:

  • 1 1/4cup filtered water
  • 2tsp maple syrup
  • 1 egg


1 — In a large bowl, whisk together the almond flour, arrowroot flour, coconut flour and sea salt. ( feel free to add turmeric powder or cinnamon powder, if you wanna play with different flavours).

2 — Heat water to 105-110F. add 2 tsp of maple syrup and stir. Add the yeast and let stand for 10 minutes. The yeast should bubble or foam- if it doesnt start over.

3 — Stir the chia seed powder and psyllium powder into the yeast mixture. Let stand 1minute to thicken, then whisk.

4 — Pour thickened yeast-chia mixture into the dry ingredients and mix with a wooden spoon until thick and fully combined. The dough will be slightly sticky, but workable. Knead for 1 minute.

5 — Put kneaded dough back into the bowl, cover with a damp cloth and place in a warm spot to rise for an hour.

6 — Preheat the oven to 425F. Place a pizza stone or cooking sheet in oven to preheat.

7 — Place dough on a square of parchment paper or a cutting board. Dip your hands in water and shaped into a nice rounded shape. Brush with egg wash, if desired. Use a serrated knife to cut a tic-tac-toe pattern on the top.

8 — Slide the prepared dough onto the preheated stone or cooking sheet. Bake 35-40 minutes. PLEASE NOTE: baking time can vary.

9 — Let cool completely on a wire rack. When completely cool, slice and serve or store in an airtight container. To re-crisp crust, toast or reheat in a 375F oven for 5-10minutes.

Now I can have sandwich on the go for lunch or dinner. Or when I travel and I wanna stay on track. Especially when you travel to China 😉 otherwise try to eat healthier options when you are on the run.

Just create your own dream sandwich. Mine is a mix between cream cheese, avocado mash, smoked salmon (or cold meat slices), radish/cucumber & a lot of lettuce to make it even crunchier.

Feel free to share your favourite sandwich. I’m post some more super healthy bread recipes soon for all the bread lovers like me. Stay tuned.


Coach Jules


Feel free to share photos and the experience of your first try on our Facebook page:  It would be great to hear from you and be able to share feedback.

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Saigon Wellness - Part 2: Can Fasting Save Your Life?

Could Fasting Save Your Life?

I don’t want to be a slave to the gym or to my diet… I follow a lifestyle that enables me to not worry about food, about having a few beers or going out socialising.

I want to remain healthy and active for as long as possible. I want to feel young and energetic long into the later years of my life. Hence my research has lead me to partake in exercise, nutrition and lifestyle habits that achieve this goal without being an extreme “health nut” or “fitness freak”.

Now that I’m over 40 years old, optimum health and fighting the aging process are my main goals. “If you’re over 40 and don’t smoke, there’s about a 70% to 80% chance you’ll die from one of four diseases: heart disease, cerebrovascular disease, cancer or neurodegenerative disease” (Peter Attia, MD)

Through my research there seems to be one activity that provides protective benefits against all of these diseases… Fasting.

What Is Fasting?

A true fast is defined as abstinence from all food and liquid for a defined period. There are so many different types of fasting including water fasting or dry fasting. These are defined as true fasts because there are no calories being consumed. Other fasting protocols like, juice, intermittent, restrictive, keto and religious (Daniel fast, Tzomot, Ramadan, etc) fasts should be called “fast-mimicking-diets” as they are completed with the consumption of calories.

If you are over 40 years old and care about your health then performing a fast could just safe your life. Fasting done properly doesn’t need to make you feel miserable, weak, lose muscle mass or suffer from cravings.

Keto-Fast-Mimicking-Diet (KFMD) provides incredible health benefits, enables you to maintain muscle mass, improve your performance as well as restores your digestive strength and gut health.

Longevity Benefits of a KETO-FAST:

Potent Anti-Cancer Effects:

If you don’t have cancer and you do a KFMD 2 to 3 times per year, you could purge any precancerous cells that may be living in your body! Therefore, if you’re over the age of 40, a KFMD seems like a smart insurance.

Protect Your Brain:

There is wide spread research proving that ketone bodies, especially β-hydroxybutyrate, provide neuroprotection against diverse types of cellular injury. When the brain is using ketones for fuel it seems to be protected against Alzheimer’s, Dementia, Parkinson’s & ALS, while also helping with Autism and Epilepsy.


Prolonged fasting using a FMD protocol triggers a powerful anti-ageing process called autophagy. In autophagy, our bodies “recycle” old cells that no longer work. Then it replaces them with new cells that work much better. New cells mean new body… This helps us burn fat, look younger and feel better. Fasting done correctly will boost this autophagy process by 330% to maximise this natural “fountain or youth” process within us.

Digestive Strength & Gut Health:

The power of fasting in relationship to improving digestive strength, restoring gut mucosal layer and protecting good gut bacteria are some of the biggest breakthroughs to come out of health research in the past few years. One of the leading experts on fasting, Thomas Delauer, states that “whenever we eat something it takes about 65% of our bodies energy to break the food down”. You might think that’s cool because it’s burning calories and increasing your metabolism but Thomas discusses that is not the case. He explains that it is not correct, as your body instead “just borrows from other energy sources and you get 65% more run down”.

Our guts need a rest from constant digestion to provide it a chance to heal. Especially if your diet is full on chemicals, toxins and preservatives from eating packaged and processed food stuffs, which is a leading cause of Leaky Gut Syndrome (LGS – click here to learn more about LGS and how to prevent it) When your stomach doesn’t get a change to heal, your gut mucosal layer breaks down.

Fasting also helps protect your gut microbiome. A recent study by Salk, published in the Proceedings of the National Academy of Sciences, showed that “both fasting and gut bacteria can boost your immune system, protecting you from illness and helping you recover faster when you do get sick.” What this new research shows is that fasting flips a genetic switch that activates an anti-inflammatory response in your gut, protecting both you and your bacteria. After a fast your gut and digestive system are in a position to process and metabolise nutrients better… making you healthier, more energised and happier.

The above are all amazing reasons to consider completing a prolonged fast. Regular, correctly designed KFMD fasting throughout the year can be one of the most effective actions that might save your life or at least maintain the quality of your life experience into the later years.

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Saigon Wellness - Part 1: How To Stay Young and Healthy

Heat Up Your Health

Now that I’m over 40 years old, optimum health and fighting the ageing process are my main goals. I partake in activities, follow dietary habits and exercise in a way that promotes youthfulness and prevents, or protects me from life threatening or disabling disease. I want to share these with you… One of the most recent activities I have adopted is to use infrared saunas.

When most of us think about saunas, one of two things comes to mind: people sweating in a steam-filled room or in a wood-panelled, very hot room. Indeed, traditional saunas are typically extremely hot, with some maintaining dry heat and others dousing the heat source with water, creating steam. I am not a fan of these saunas, as they do not make me feel good after and they are just plan uncomfortable to use. I can generally only manage a 5 – 10 minute time period before having to leave due to feeling unbearably hot or dizzy. I’m also not a huge fan of getting into a small space with naked strangers.

In contrast, the experience of using an infrared sauna is extremely pleasant here in Saigon. They are private units, so you can enjoy the relaxing experience by yourself or with friends of your choice. There is a built in entertainment system that allows you to watch Netflix movies, TV shows, surf the internet or stay connected on social media.


The room temperature is a comfortable warm, as infrared saunas heat the body without heating the surrounding air. The heaters in genuine infrared saunas emit mid and long, infrared wavelengths that deeply penetrate the skin. Essentially, an infrared sauna conveys all of the benefits of the sun without the sun’s harmful UVA and UVB rays. More importantly, the heat of a far infrared sauna has a body penetration of up to 1-3/4 inches, whereas traditional saunas only penetrate about 1/8 inch of the body. This can result in a number of potential health benefits. Here are six benefits that I feel I gain from using these saunas:

Better Sleep

An infrared sauna session will help you unwind as it decreases the production of cortisol, the main hormone for stress in the body. I find these sessions dramatically improve the quality of my sleep. Quality sleep is essential for all aspects of health


Through the air we breathe, the environment in which we live, and the foods we eat, our bodies accumulate and store a lot of chemicals and toxins. Because infrared saunas have such deep penetration, they can help detoxify the body – both at the cellular level and through the skin. This kind of detox helps eliminate such toxins as mercury, lead, alcohol, nicotine, sodium, and cholesterol.

Cardiovascular Health

Partaking in an infrared sauna causes your peripheral blood vessels to dilate, which in turn makes your heart work harder. This “workout effect” can help lower blood pressure and increase blood flow. Infrared sauna therapy also dilates blood vessels and reduces the volume of their inner lining, thus increasing circulation to promote healthy blood pressure.

Boost Immune System

When you use an infrared sauna it increases the core temperature of your body. Bacteria and viruses can’t survive under certain temperatures and this increased heating helps your body to fight these off, giving your immune system that added boost!

Pain Relief

Because a far infrared sauna penetrates so deeply into the body, it can make a real difference when it comes to pain relief. Those suffering from arthritis, fibromyalgia, muscle spasms and other chronic pain conditions often find that pain is alleviated by regular infrared sauna sessions. They have also been shown to half recovery time from exercise


While our skin is our largest organ, it can also be our biggest enemy when it comes to aging. Years of sun damage, along with an accumulation of dirt and toxins, can make us look old before our time. The deep heat of infrared saunas induces sweating, which is a natural way to cleanse the skin, and helps blood flow, which brings nutrients to the skin. In addition, far infrared saunas restore the elasticity of ligaments and tissues – including skin tissue – helping to make us feel and look younger.

The infrared saunas have been a great addition to my total health regime. However, be careful when choosing your place to Sauna. Some locations are touted as infrared but are actually not. If you’d like to try infrared saunas or learn more about the technology and benefits contact Aura & Co Sauna Centre .

I leave these 45 minute sauna sessions feeling clear headed, energised yet related and refreshed. I experience a fantastic nights sleep afterwards and feel that the sessions greatly help me recover from my workout routine. The exact scientific evidence and studies related to infrared saunas is somewhat inconclusive (it’s almost impossible to obtain conclusive evidence these days) plus companies make some bold marketing statements BUT the proof is in how I feel and the benefits I experience. If your goals include optimising your health and staying young I would recommend to give infrared sauna’s a try.


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Saigon Fat Loss Experts: Is Your Fat Burning Switch Turned On?

The Fat Burning or Storing Switch – Insulin vs. Glucagon

When it comes to either burning fat or storing fat our bodies have a chemical switch that you can manipulate to get the result you want. There are two hormones that control your fat burning or storing result – Insulin & Glucagon

Insulin health is a complex process. Insulin management is considered one of the most important factors when striving for a lean physique, have sustained energy levels, preventing chronic disease and to feel better.

What is insulin?

Insulin is the hormone that regulates how the body uses and stores carbohydrates (glucose) and fats. Insulin’s job is to control blood sugar levels. When sugar in the blood is high insulin is released to signal our muscles (and liver) and fat cells to ‘take in’ the glucose from the blood. The first place it try’s to push sugar is into the liver and muscles for energy when we exert ourselves. We have very limited storage space in the liver and muscles for glucose and once these stores are full the glucose is transported to our fat cells. Think of insulin as the storage hormone – we store fat in the presence of insulin.

What is Glucagon?

Glucagon is insulin’s opposite. The two need to work together to keep blood sugar in balance. One of Glucagon’s main roles is to breakdown stored fat for use as fuel by cells. It serves to keep blood glucose levels high enough for the body to function well. When insulin isn’t around glucagon can work to ‘burn’ fat to fuel your bodily functions and activities.

Importance for fat loss?

The crux of the fat loss matter is that Insulin stores fat and Glucagon burns fat. Our body releases insulin in response to elevated blood sugar. If you keep your sugar and starch intake low then your insulin levels should also be low allowing the body to release glucagon into your system to utilize stored fat for fuel… equaling fat loss. The SWITCH for fat burning or fat storing is in your control. It is a matter of switching off insulin and switching on glucagon.

Two other key terms to understand are Insulin Sensitivity and Insulin Resistance. These are not absolute terms and operate as a continuum where you can shift how your cells respond on the continuum to be either more resistant or sensitive. However, if your body is on the resistant end of the continuum for too long you can ‘break’ the system, which is commonly how type 2 diabetes develops.

Maximizing insulin sensitivity (when your body only needs to use a small amount of insulin to get it’s job done = efficient) is extremely important for fat loss because when you are insulin resistant (when your cells are less affected by insulin, the receptors stop ‘listening’ and stop accepting insulin and sugar into the muscles) the body is much more likely to store the food you eat as fat. If you are more resistant to insulin your body needs to pump more insulin into the blood stream and high insulin increases fat storage, which is why insulin resistance is associated with obesity. For a normal (md-range) insulin sensitivity person about forty percent of dietary carbs are converted to fat. For a person who is higher on the insulin resistant continuum this percentage is much higher and results in their cells remaining hungry causing them to ‘signal’ for more food! Hence, creating a negative cycle for an insulin resistant person to eat more.

Insulin resistance also produces inflammation in the body, causing a whole lot of heath problems. By eating foods that are lower on the glycemic index, performing adequate physical activity and ensuring proper nutrient intake we can place ourselves on the sensitive end of the continuum for effortless and long-term fat loss.

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Saigon Wellness: 5 morning habits that will make you more productive and successful

Productive Morning Habits

For most people mornings are tough. Hitting the snooze button like a zombie instead of rolling out of bed like a superstar. A zombie feels drained, fatigued and suffers brain fuzz and needs to reach for coffee or other stimulant driven beverage… surviving until the caffeine kicks in.

Even for those who wake easily are you spending your time in the morning wisely? Benjamin Franklin said “early to bed and early to rise makes a man healthy, wealthy and wise”. But just going to bed early and getting up early doesn’t ‘stand up’ unless you impose a conscious routine of positive habits that generate creative, energetic and productive outcomes.

How you start the day is generally how you’ll continue it. If you consciously develop effective morning habits your entire life will change and improve. Here are 5 excellent habits to get your weekdays off to the best possible start:

1 – Get 8 Hours Quality Sleep:

Lets face it if you don’t get enough quality sleep it doesn’t matter what you do in the morning you’re going to be an unproductive zombie!

Sleep is a vital biological function and is essential to our physical, mental and emotional wellbeing. Any health expert can tell you that sleep is a fat-loss nutrient. The Stanford School of Medicine’s Center for Human Sleep Research suggest that 60 million Americans are diagnosed with insomnia, which makes sleep a hot commodity. A hundred years ago we used to sleep for an average of 9 – 11 hours per night… 2 to 4 hours more than the 6-7 hour average of this era.

Coffee and stimulants cannot counteract the effects of lack of sleep. Quality and adequate amounts of sleep will increase your memory, decrease inflammation, increase creativity, increase attention and focus, lower stress, reduce risk of depression and increase life expectancy.

The point is that if you do not make sleep a priority it does not matter what you do in the morning to improve your productivity… tiredness will always catch up with you.

2 – Avoid Social Media & Email:

Social media and emails are reactive rather then proactive. The first hours of the morning should be spent on proactive habits that ‘tune you in’ on actions that will develop your skills and knowledge or move you towards to your long and short-term goals.

A recent IDC research report found that 80% of individuals aged between 18 -44yrs check their phones within the first 15 minutes of waking up. This is simply an unproductive time killer. Emails and Facebook can wait an hour until after you’ve completed creative habits.

3 – Action Planning:

It is very powerful tool to write your tops goals down, along with your goals for the particular day, everyday. After sleep your prefrontal cortex is the most active and creative hence seeing your goals written down keeps them at the forefront of both your conscious and subconscious mind. It is a great time for clarity and ideas.

4 – Move:

Exercise is a fantastic way to begin a day productively. There is endless evidence of the health benefits of exercise but there are also huge mental benefits. Moving in the morning will flood your body with dopamine, increase your confidence, lower stress, make you more tolerant of yourself and others and make you work more productively.

Just 20 -45 minutes of exercise will make you overall healthier, feel better and be more productive.

5 – Educate Yourself:

Benjamin P. Hardy states, “Ordinary people seek entertainment. Extraordinary people seek education and learning”. The morning workout or movement time is the perfect opportunity to seek education.

Instead of listening to chart topping or mind numbing music while you are exercising (or travelling to work) tune into a podcast or audio book that imparts knowledge and inspiration towards your aspirations… this time will both develop your mental and physical attributes.

Your mornings can turn from begin a survival period fuelled by stimulants to a time for your positive development that can change your days and eventually your whole life.

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