Healthy Lifestyle

Mediterranean Diet

Mediterranean diet is a type of healthy eating styles which originate from Mediterranean countries traditional foods such as Italy, France, Greece and Spain. Mediterranean diet does not have a specific guideline but it is usually high in beans, fruits, vegetables, grains, legumes, cereals, unsaturated fats foods and fish while low in dairy foods and meat.

Ingredients to include in your Mediterranean meal plan:

  • Wholegrain pasta/ bread, brown rice, whole wheat/ oats and barley
  • Cucumbers, cauliflower, spinach, onions, carrots, broccoli and tomatoes
  • Clams, prawn, sardines, salmon, mackerel, mussels and tuna
  • Pumpkin seeds, hazelnuts, macadamia nuts, walnuts and hazelnuts
  • Dates, peaches, bananas, grapes, oranges, apples, strawberries and pears
  • Chickpeas, beans, peas and peanuts
  • Yams, sweet potatoes and potatoes
  • Chicken, turkey and duck
  • Avocados oil and olive oil
  • Greek yoghurt and cheese

Health benefits from having Mediterranean diet:

  • Reduce the risk of heart diseases
  • Better sleep quality
  • Effective weight management
  • Lower risk of diabetes

Reference: nhs.uk. 2021. What is a Mediterranean diet?. [online] Available at: <https://www.nhs.uk/live-well/eat-well/what-is-a-mediterranean-diet/#:~:text=But%20in%20general%2C%20it’s%20high,health%2C%20including%20a%20healthier%20heart>

The Healthy Way of Life Company – Exercise

Everyone knows the importance of exercise to maintain a fit and healthy body. Different type of activity and intensity of exercise will improve your overall fitness level.

Moderate intensive exercise

Moderate exercise increases your heartbeat rate, make your body warmer and increase your breathing speed. After moderate intensive exercises, you should able to talk easily without shortness of breath.

Some of the moderate intensive exercises are:

  • Hiking
  • Cycling (slowly)
  • Ballroom Dancing
  • Walking
  • Gardening
  • Swimming (slowly)

Vigorous intensive exercise

Vigorous exercise will make you feel short of breathing and breathe in fast. After vigorous intensive exercises, you will need to take a few breaths in between to speak a full sentence of words.

Some of the vigorous intensive exercises are:

  • Football
  • Gymnastics
  • Skipping rope
  • Jogging
  • Walking up the stairs
  • Aerobics

Extreme intensive exercise

Extreme exercise will make you feel short of breath in a very short time. After extreme intensive exercises, you will not be able to speak a full sentence of words without taking a minute rest.

Some of the extreme intensive exercises are:

  • Lifting heavy equipment
  • Spinning session
  • Hillwalking
  • Interval jogging
  • Tabata
  • Push up for 50 times without resting

Reference: nhs.uk. 2021. Exercise. Available at:https://www.nhs.uk/live-well/exercise/

What is ketogenic diet?

Is one of your 2021’s goal is to lose weight? While you are planning on how to lose your weight to achieve a healthy weight, have you come across the keto diet which is also known as ketogenic?

The Ketogenic Diet

Keto diet basic rule is to have your meal with low intake of carbohydrate, moderate intake of protein and high intake of fats. Fats should contribute 70% of calories to your meal, protein should make up 20-30% of calories of your meal while carbohydrate only contributes up to 5% of calories only. The main source of body energy will be provided by fats instead of carbohydrate which might promote fat loss and lead to weight loss.

Foods should be in your shopping list for keto diet

  • Salmon, mackerel and tuna
  • Avocados
  • Eggs
  • Chicken, pork and beef
  • Full-fat dairy products: cheese, butter and yoghurt
  • Almonds, peanuts and walnuts
  • Olive oil, sesame oil and coconut oil
  • Tomatoes, broccoli and mushrooms

Foods you should avoid in your shopping list for keto diet

  • Sweet corn, potatoes and pumpkin
  • Rice, oats and cereals
  • Grapes, bananas and oranges
  • Noodles and pasta
  • Bread, doughnuts and biscuits
  • Sweets, ice cream and syrup
  • Red beans, chickpeas and black beans
  • Sports drinks, fruit juices and soft drinks

However, keto diet still lacks of evidence support on the effectiveness of weight loss and impacts on health. It is better to consult your doctor or nutritionist before you start your keto diet plan.

Reference: Medicalnewstoday.com. 2021. Ketosis: Symptoms, Diet, And More. [online] Available at: https://www.medicalnewstoday.com/articles/180858

How to plan your New Year’s resolutions healthily

It is the last day of 2020 today, have you review your 2020 new year’s resolutions? Do give yourself a big hug for how far you had come from. Let’s start fresh and plan your 2021 new year’s resolution including some health goals. Here are some healthy new year’s resolution ideas for you to achieve better health.

1. Reduce the intake of processed food and eat more whole natural food

Cutting off your diet on processed food like sausage, canned food and instant beverages will greatly reduce your risk of cancer and heart diseases. While eating more natural whole food will improve your body health and prevent you from chronic condition.

2. Exercise at least 3 times a week

Exercise regularly is important for both of your mental and physical health. Exercise will help maintain your muscle and body strength while also relaxing your mind.

3. Prepare more home cooking meals

Start to practice preparing your own meals if you have not already done so. As you will be able to choose to cook healthier ingredients and have control over your salt and sugar intake.

4. Have sufficient and better quality sleep

Sleep quality have a big impact on your health, if you do not have good and sufficient sleep, you may have a risk of having depression or weight gain.

5. Spending more times outdoors

As simple as taking a walk around your resident area every day after your dinner with your family do improve your health by distress yourself and having a better mood.

6. Plan your weekly diet plan

By planning your diet plan weekly, it will help you to ensure that you are having a balanced and healthy diet which lead to sufficient nutrients intake and good health. Planning your diet will also help you to avoid overeating which leads to weight gain.

Happy New Year to all of you and may the New Year bless you with health, wealth, and happiness ♥

Adventure sports – Your moment is out there!

Adventure sports is any activities or exercises that require you to step out of your comfort zone and face your fears which made you feel pleasure after you had achieved it. Some of the examples of adventure sports are skydiving, mountain cycling, skateboarding and rock climbing. In recent years, more people choose to engage with adventure sports instead of other normal outdoor sports like badminton and basketball. Which very likely linked to adventure sports improve not only your physical health but also mental health.

Health benefits of adventure sport

1. Improve your self-confidence

As most of the adventure sports will be challenging and hard to achieve, thus after finishing of adventure sports will boost your self-confidence level as you achieved something new and difficult.

2. Helps in stress management

Taking part in adventure sports greatly reduce your stress level as it brings you achievement while having a break from your daily tasks which improve your mental health.

3. Maintain a healthy heart

As adventure sports help reduce stress level which is linked to lower blood pressure, hence greatly reduce chances of heart attack.

4. Enhance body-balancing skill

Taking part in adventure sports will surely improve your balancing skills as a lot of tasks need good body-balancing to complete.

5. Work out on different body muscles

Your body will need to use different body muscles to coordinate when you are doing some adventure sports like rock climbing and kayak.

6. High calories-burning

Adventure sports are considered as intensive activities where you will need to use a high level of strength and energy which burns high calories.

7. Promote healthy social interactions

By going to adventure sports with your friends and families, you will develop a stronger bond with them as you will need to overcome tasks and fears together with them.

8. Better concentration skill

High level of focus and concentration is needed throughout adventurous sports as without concentration you might expose yourself to dangerous mistakes.

Our health blog giveaway has ended and we thank you everyone for taking participant! Adventure sports can bring many health benefits to your health, thus we hope we bring not only joys but also good health to the top 3 winners with their entrance tickets to adventure sports! ❤ Do stay tuned to our health blog for more fitness, nutrition tips and of course more surprises!

World Diabetes Day – 14 November 2020

Diabetes is an illness that occurred when your body is unable to control your blood sugar levels. Without proper control of your lifestyle and diet during the early stage of a certain type of diabetes, it will lead to severe complications.

Type 2 diabetes

Type 2 diabetes happens if your body is unable to effectively work with insulin, which is a hormone that is essential for your body to transform glucose(a simple form of sugar) to body energy. In Singapore, most diabetes patients have type 2 diabetes.

Type 1 diabetes

Type 1 diabetes also commonly known as insulin-dependent diabetes which your body produces no or insufficient insulin. This type of diabetes normally occurs in the time of patient’s adolescence or childhood stage.

Ways to prevent yourself from diabetes

  • Maintain your body weight to achieve Body Mass Index(BMI) in the healthy range
  • Have a balanced and healthy diet lifestyle, always monitor your saturated fats and sugar intake
  • Quit smoking, to reduce the risk of heart diseases and diabetes
  • Stay active, exercise at least 30 minutes for five days in a week
  • Restrict your alcohol consumption
  • Do medical check-up every year to monitor your body health

To help spread awareness on world diabetes day, all our outlets will have 20
¢ off on Milo kosong, Teh O kosong and Kopi O kosong. Do drop by to our outlets to enjoy this promotion tomorrow!

Reference: Who.int. 2020. Diabetes. [online] Available at: https://www.who.int/news-room/fact-sheets/detail/diabetes

Insomnia – All you need is a good sleep

Insomnia happens when you cannot stay asleep or unable to fall asleep regularly and feeling restless the next day when you wake up. However, you can improve your sleep quality and get rid of insomnia simply by changing your sleeping patterns.

Insomnia signs

  • Difficulty to fall asleep
  • Awake more than 2 times at night
  • Feeling restless after a long night sleep
  • Staying awake while resting on the bed for the whole night
  • Loss of concentration due to tiredness
  • Feeling tired, annoyed and moody during the day

You can experiences these signs for more than 3 months regularly or even up to years.

Insomnia causes

  • Depression
  • Loud noise
  • Stress
  • Caffeine drinks
  • Jet lag
  • Room temperature too cold or hot
  • Certain medication
  • Uncertain working schedule (day and night shift)

Ways to improve sleeping habits

  1. Stick to same sleeping and wake up time every day
  2. Avoid taking nap during daytime especially evening
  3. Relax at least an hour before sleep eg. getting a hot shower or drink a cup of warm milk
  4. Do not consume caffeine beverages and alcohol at least six hours before sleep
  5. Turn off all lights and sound devices in your room. You can use earplugs to block loud noises from outside.
  6. Do not force yourself to sleep unless you are tired
  7. Exercise regularly helps improve sleep
  8. Avoid heavy meals during your dinner
  9. Ensure your bed and pillows are comfy and clean to have better sleep
  10. Do not keep checking on time when you cannot fall asleep, try reading a book instead until you feel sleepy

Subscribe to our health blog via the green tab on the left of our website so that you can stay updated to our fitness, nutrition tips and many more. Join our first health blog lucky draw event now by subscribing to our health blog and tag 3 friends on our Food Canopy Pte Ltd Facebook page giveaway post to win free tickets to treetop adventure park, good luck!❤

Reference: nhs.uk. 2020. Insomnia. [online] Available at: https://www.nhs.uk/conditions/insomnia/

Organic food – Are they really more nutritious?

Organic food has been getting a lot of attention and hype over the years. However, there are still a lot of myths about organic food. Do organic food worth the price? Are they safer to eat? Most importantly, are they really more nutritious?

How do they classify as “organic” food?

Vegetables, grains, fruits, meat and dairy products that do not grow and process with the use of any pesticides and chemical fertilisers are labelled as organic food. Such as using natural fertilisers eggshell or banana peel for vegetables and fruits to replace chemical fertilisers.

Do organic food worth the price?

Organic food price is higher than conventional food as an organic farmer needs a longer period to grow their products while also following strictly to government regulations on farming processes. Pesticides have been replaced by manual labour to get rid of weeds around the fruits or vegetables which lead to the higher selling price. Thus, you are paying a higher price for knowing the products has been taken under good care.

Are they safer to eat?

Organic food products do contain much lesser herbicides residue than conventional food products. Also, the possibility of organic food contains more than one herbicides leftover is very minor. However, herbicides residue that conventional foods contain is still within the safe range to consume and there is still no evidence of all these small amounts of herbicides residue that consume into the body will bring negative impact to human health.

Are they really more nutritious?

Currently, there is no proof of organic food contain more nutritional value than conventional food. Nutritional value in food products usually depends on how fresh it is and how the products have been stored and cooked. For example, long cooking time of vegetables with high heat will lessen its nutrient level.

As a conclusion, organic food does not have higher nutrient levels than conventional food. Having balanced and healthy meals are more important than focusing on having organic food.

Subscribe to our health blog via the green tab on the left of our website so that you can stay updated to our fitness, nutrition tips and many more. Join our first health blog lucky draw event now by subscribing to our health blog and tag 3 friends on our Food Canopy Pte Ltd Facebook page giveaway post to win free tickets to treetop adventure park, good luck!❤

Reference: C., Health, E., Disease, H., Disease, L., Management, P., Conditions, S., Problems, S., Disorders, S., Checker, S., Blogs, W., Answers, Q., Guide, I., Doctor, F., A-Z, C., A-Z, S., Medications, M., Identifier, P., Interactions, C., Drugs, C., Pregnant, T., Management, D., Obesity, W., Recipes, F., Exercise, F., Beauty, H., Balance, H., Relationships, S., Care, O., Health, W., Health, M., Well, A., Sleep, H., Teens, H., Pregnant, G., Trimester, F., Trimester, S., Trimester, T., Baby, N., Health, C., Vaccines, C., Kids, R., Cats, H., Dogs, H., Here, G., Now, C., Experts, C., Surfaces?, H., Social Distancing, Q., Blogs, W., Center, N., Recipes, F. and Stories, F., 2020. Is Organic Food Better For You?. [online] WebMD. Available at: <https://www.webmd.com/food-recipes/features/organic-food-better#2>

Hypotension – Is your blood pressure too low?

Hypotension is widely known as low blood pressure. Blood pressure reading that is lower than 90/60mmHg is classified as low blood pressure. Not everyone with low blood pressure display symptoms, however, if you experienced symptoms you may need to seek medical advice and treatment.

Signs of low blood pressure:

  • Poor concentration
  • Weakness
  • Blurred vision
  • Dizziness
  • Nausea
  • Fainting
  • Pale skin
  • Shallow, fast breathing

Causes of low blood pressure:

  • Lack of nutrition: Diet without folic acid and vitamin B-12 will result in anaemia which caused low blood pressure.
  • Some specified type of medications: Some medicines that used to treat Parkinson’s disease can lead to low blood pressure.
  • Loss of blood: Internal bleeding or severe injury that caused a critical loss of blood will lead to a rapid drop in blood pressure.
  • Pregnancy: Drop of blood pressure during the early stage of pregnancy is common.
  • Continuing rest on the bed for a long period

Ways to lessen signs of low blood pressure yourself:

DO: Drink sufficient water to avoid dehydration

DO: When waking up from bed, change your position slowly from lying to sitting on the bed before standing up

DO: Sleep with your head raise up about 15cm from bed

DO: Eat more frequent with smaller meals

DON’T: Too much of alcohol consumption

DON’T: Sit on a chair or lay on the bed for too long

DON’T: Sudden posture change or bend down

DON’T: Drink tea or coffee after evening hour

Subscribe to our health blog via the green tab on the left of our website so that you can stay updated to our fitness, nutrition tips and many more. Join our first health blog lucky draw event now by subscribing to our health blog and tag 3 friends on our Food Canopy Pte Ltd Facebook page giveaway post to win free tickets to treetop adventure park, good luck!❤

Reference: nhs.uk. 2020. Low Blood Pressure (Hypotension). [online] Available at: <https://www.nhs.uk/conditions/low-blood-pressure-hypotension/>

A dose of positivity a day. Keeps the depression away.

Depression can happen to anyone, from all ages in all countries. It is a mental sickness that will affect people’s daily life. In the worst scenario, depression may lead to suicide. However, depression can be taken care of and treated. Knowing the ways to identify symptoms of depression could help to keep you and the people around you safe.

Signs of Depression

If you are struggling with more than five of these signs daily for more than two weeks, you might be having depression.

  1. Sleeping too much or struggle to fall asleep or difficult to sleep well throughout the night
  2. A sudden change in eating habit
  3. Feeling depressed or moody continuously for a long time
  4. Overthinking or difficult to stay focus
  5. Losing interest in previous favourite activities
  6. Feeling useless, loneliness or guilty
  7. Low in energy and always feeling tired
  8. Thoughts about suicide because of hopelessness

Prevention of Depression

  • Have enough sleep and eat at the regular time. Maintain good health helps you to fight and prevent depression.
  • Know yourself and love yourself. It is important to feel being loved by yourself and your loved one so that your life is full of meaning.
  • Plan a daily routine with some activity for yourself. This will encourage you to live a life with daily purpose.
  • Speak up to someone if you need helps. With the support and company of your friends and family, you can clear your blues away easily.
  • Do not run away from your feelings. Hiding your true feelings will not help you to fight depression but you might be even more depressed. Face and accept it can help in recovery.
  • Join your favourite activity even if you lose interest. This can stop you from losing yourself.

Always remember to voice out for support if you think you might suffer in depression. Don’t forget to subscribe to our health blog so that you can stay updated to our fitness, nutrition tips and many more. Stay tuned for our upcoming lucky draw event ❤

Healthhub.sg.2020. How To Identify And Deal With Depression [online] Available at: <https://www.healthhub.sg/live-healthy/1296/how-to-identify-and-deal-with-depression>