Bio-individuality is the belief that there is no one-size-fits-all approach when it comes to our diets. At Sigla, we take a food-first approach to health, which is why the recipes you will find here are designed to encourage you to cook your own meals and free yourself from commonly triggering foods: commercial dairy, gluten, refined sugars, hydrogenated oils, etc. What we fuel our bodies with becomes the building blocks of our cells, so, why shouldn’t this be our priority?

At Sigla, we are not confined to any particular diet. We believe in quality fuel: learning and creating healthier habits for yourself. We all have different needs and different bodies, but we hope you use our guidelines to help you feel better along the way.

1. Respect your Bio-individuality

Have you ever wondered why a diet worked wonders on your friend, but barely made a difference on you? Human bodies are extremely complex and unique. What works for one person will not necessarily work for another. Bio-individuality considers the different lifestyle factors we all have and it recognizes that there is no one-size-fits-all diet that is perfect for everyone. Your journey is your own, don’t compare this with anyone else’s. Learn to listen to your body, through every sign and signal it shows, and follow it.

2. Eat Local Produce

Organic foods are great, but they are not accessible to all, especially on a low-budget. Eating local is the next best thing. Your food probably didn’t need all those chemicals and preservatives to keep it fresh because it is travelling from a farm closer to you versus fruits and vegetables imported from another country. Consider how far these foods have travelled and how they have managed to stay perfect despite the long distances. As a rule of thumb, eat homegrown fruits and vegetables, not only is it better for you, it’s better for your community too. #SupportLocal

3. Eat Seasonally

Eating with the season is a forgotten practice of our ancestors. We’ve lost touch with this with the rise of chemicals such as GMO, which has made it possible for certain food varieties to be available all year round. When something is in season, you can guarantee that its flavors and nutrient density are at its peak. To find out what’s in season, shop in your local farmer’s market and speak to your local vendors, there’s always something to learn! To find out what’s in season locally: here's a link to our Sigla Harvest Calendar. We recommend you download this and post in your kitchens! #EatwiththeSeasons

4. Eat a Variety of Fresh & Natural Whole Foods

Food intolerances often develop from things we eat often or even, everyday. We need to embrace variety, adding different sources of protein, healthy fats and healthy carbohydrates to our diet. The more variety we add to our diet, the more we are exposed to the many different sources of vitamins and minerals which our bodies need to thrive. Eating whole and natural foods means eating things that came from natural sources. Whole foods don’t have ingredients because it is the ingredient. #EatVariety

5. ENJOY!

At Sigla, we share stories of people that inspire us to do better. Their own journey proves that the path to wellness and healing is not a death sentence, it is the beginning of a really good relationship with ourselves, which is the most important relationship you will ever have. We do not like the idea of restricting ourselves fully, and don’t even get us started on low-fat diets and calorie-counting - both of which are highly discouraged! When we take care of our bodies, we are also taking care of our mind and soul. This holistic approach to our health is key.

If you need a reminder to eat fresh, download our wallpapers for your smartphone (here is the link to download) for extra motivation.

• GLUTEN-FREE
• SEAFOOD
• MEAT
• VEGAN
• VEGETARIAN
• LOW-CARB
• NATURALLY-SWEETENED
• PALEO

Navigate easily through our recipes with our Dietary Guidelines. If you’re unclear about the definitions of each, read on. Take note that our recipes are flexible - in some recipes, we offer tips on how to turn them into vegan, dairy-free or vegetarian options.

1. Gluten-free

Gluten is a protein found in many processed carbohydrates, such as bread, pasta, pizza and cereal. We try to go gluten-free in our recipes as much as possible because gluten is a reactive food - meaning it causes sensitivities and inflammation. Gluten can cause the release of an inflammatory protein called zonulin which leads to leaky gut, this is when the lining of our gut becomes permeable and unwanted toxins enter our bloodstream leading to a series of problems.  Our recipes are meant to promote healing, so we’ve made sure to provide you with as many gluten-free alternatives as possible.

2. Seafood

These dishes contain seafood. Make sure to source properly when it comes to seafood - freshly-caught is always best! If you’re buying frozen, check the sources to see if it is wild-caught versus factory-farmed seafood. 

3. Meat 

Our meat dishes contain meat: chicken or beef. We recommend picking clean sources whenever possible.

4. Vegan

Our Vegan friendly recipes are made with plant-based ingredients. Free from animal products and by-products. If you’re looking to add more greens and eating less meat, these recipes are most suitable.

5. Vegetarian

Our Vegetarian options contain some form of animal by-product, such as dairy, eggs or butter.

6. Low-carb

For those with weight-loss goals, these recipes are best. Our low-carb recipes are the perfect meals to keep your hunger levels balanced. These recipes are rich in healthy fats and proteins while the carbohydrate components come from the fibre-rich vegetables instead.

7. Naturally-sweetened

Refined sugars are difficult for our systems to digest and send our blood sugar levels on a spiral. Our sweet recipes only use natural sweeteners that are commonly found locally: honey, coconut sugar, muscovado sugar, coconut syrup. We also provide options to go totally sugar-free with stevia, erythritol or xylitol. We’re not saying any type of sugar is good but we do understand the need to indulge from time to time. Keep in mind that these natural sweeteners are still to be consumed with caution.

8. Paleo

Our Nutrition Philosophy is heavily based on the paleo diet, we consume nutrient-dense, properly prepared whole foods. We eat as close to how our ancestors ate as much as we possibly can. 

If you’ve got questions, we’d love to hear them! Send us a message at hello@sigla.ph