Healthy Lifestyle
Asian Sauces and Sodium
Sauces are part and parcel of Asian cuisines. From hoisin to teriyaki, sauces light up our tastebuds – sweet, salty, sour, bitter and umami. That is why, there are countless ways as flavouring agents in soups, or marinades in meats, fish as well as vegetables. However, one major stumbling block would be the heaps of salt (sodium) they contribute.
Most Asian sauces are low in fat and calories. Thus, analysing the total calories that the dish offers, does not provide a fair overall picture.
“The average Singaporean adult consumes 9 grams of salt per day, which is more than the recommended daily intake of 5 grams (this is equivalent to one teaspoon of salt)”, quoted from Health Hub, Health Promotion Board Singapore (HPB).
Other than taste, sodium plays an important role in preserving food. High salt content would mean a longer shelf life even if products are stored unrefrigerated as moisture is being drawn out. Therefore, bacteria and other little pesky microbes would not be able to survive.
Now, let us dive a little deeper into how much Asian sauces we put in our dishes. A serving size would vary from 1 teaspoon (5ml) to 1 tablespoon (20ml). According to the food analysis data provided by HPB’s Energy and Nutrient Composition of Food, 1 serve size (1 tablespoon) of light soy sauce provides a whopping 859.35mg of sodium. That is already four-fifth of a teaspoon! If we study the total calories, it is only 8.5Kcal. And not to mention, fat is negligible as well.
Fret not, there are ways to flavour your food.
#1. Use herbs and spices
Herbs and spices not only enhance flavours but also contributes negligible sodium. If swapping out table salt or sauces completely deem impossible, reduce amounts of them and factor in herbs and spices.
#2. Do not add on more table salt
Now, we know that sauces deliver a lot of sodium content, further adding table salt is unnecessary.
#3. Read and compare food labels
If you are comfortable reading food labels, check out the nutrition information label to compare ‘per 100g’ of similar sauce products to make a more informed decision.
#4. ‘Lower in Sodium’ Healthier Choice Symbol (HCS)
If reading food labels is a challenge, look out for the ‘Lower in Sodium’ HCS logo for a healthier alternative and easy way out!
#5. Include food ingredients that contain naturally occurring MSG
Yes, in fact, on a daily basis, foods like tomatoes, cheeses, seaweed and even the yeast that is used to bake delicious loaves of bread contain naturally occurring MSG. While MSG is shamed by the public due to old wives’ tales and myths of hair loss etc., there is no scientific evidence pertaining to that. In fact, introducing MSG could significantly reduce the need to include more table salt or sauces.
Retrieved from https://focos.hpb.gov.sg/eservices/ENCF/FoodAnalysis.aspx?p=1
6 Dining Out Health Hacks
These days, ‘upsizing’ has surpassed fast-food restaurants. From Japanese donburi bowls to soups where you could get an extra helping of noodles, the options are endless. “Value meals” in jumbo sizes are easy to over indulge and often, it means more sauces, cream and butter to create flavour bombs.
These are 6 suggestions that you could adopt while dining out to keep health goals in check.
#1 Avoid starters that are deep-fried or dressed in creamy sauces
Anything that is high in fat would actually keep us full. High-fat foods delay stomach emptying and therefore leaves you less space to consume what your body actually needs – essential nutrients; especially those that are from fruits and vegetables. Go for clear soups, greek yoghurt, a refreshing vegetable salad drizzled with lime or lemon dressing or a handful of mixed nuts.
#2 Vegetarian options are not always healthier
Yes, you heard us right. Tell your partner, your classmate and everyone else. Mock meat burgers to acai berry bowls are trending but, just because they are vegetarian, that does not mean they are off the hook being high in calories. Steer away from dishes that are covered in melted cheese or cooked with coconut milk, that is high in saturated “bad” fat.
#3 You do not have to forgo your dessert
Yaaaaaaas to desserts. If you are on Team Dessert, good news. There are hearty options out there like sorbets and even meringues. If you like fruits, puddings are generally fine. Of course, who would say no to rich chocolate cakes?! Share the guilty pleasure with your BFF.
#4 Tabao like a boss
Be a Karen. If you cannot finish your food, gurrll get a takeaway box. Not only you are helping the environment by reducing food wastage but also saving your pockets.
#5 Mindful eating aka take your time
Our brain takes about 20 minutes to register that we are full. Take your time to eat so that you do not overeat.
#6 Eat at Food Canopy outlets
Prefer to eat at a food court? Food Canopy outlets have not only your calories in check but also offer a wide variety of cuisines to choose from. Also, do pop by the CAN stations (health corners) for your BMI checked! Don’t say bojio.
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/
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
- Stick to same sleeping and wake up time every day
- Avoid taking nap during daytime especially evening
- Relax at least an hour before sleep eg. getting a hot shower or drink a cup of warm milk
- Do not consume caffeine beverages and alcohol at least six hours before sleep
- Turn off all lights and sound devices in your room. You can use earplugs to block loud noises from outside.
- Do not force yourself to sleep unless you are tired
- Exercise regularly helps improve sleep
- Avoid heavy meals during your dinner
- Ensure your bed and pillows are comfy and clean to have better sleep
- 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/>