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You are not alone.

It is indeed a stressful period for a lot of people during this pandemic. During this time of uncertainty, routines have been disrupted, and that could potentially result in a lot of stress and tension. Especially during COVID-19 restrictions, loneliness might be something that could impact one’s daily living negatively. Evidence-based studies have shown a clear connection between stress and obesity.

So, how does stress and obesity impact one’s diet? Hormonal changes could signal the brain to eat more frequently and crave for sugary and high-fat foods. And ultimately, weight gain might become an issue.

Food could eventually become a substitute as a friend – It is always there, an alternative to reduce loneliness, and a form of comfort when stress kicks in.

Reaching out to your friends and loved ones over a phone call might be a good way to manage stress as you are able to share your emotions and you may feel less lonely. Otherwise, seek an accredited counsellor or professional help to tide over the period. You are not alone.

Do you know?

Do you know that edamame is an immature soybean? When they are being harvested, they are green in colour. After the pods are being harvested, they harden and becomes yellow in colour. This means that the beans have matured and are ready to be used to make soy products like tofu and soy drinks.

Unprocessed soy like edamame is a good source of dietary fibre that many Singaporeans are lacking in their diet. On top of that, soy consists of antioxidants that contribute many health benefits.

In addition, soy consists of healthy fats like omega-3 fatty acids and polyunsaturated fat which is good for heart health. Also, soy contains calcium and iron.

Include tempeh or miso, and your gut would thank you! Fermented soy contains good bacteria that helps with digestion and gut health.

Size does matter?

Do you know that if you are given a larger plate of food or a larger can drink, you would mindlessly eat more?

These days, there are so many food products from burgers to drinks with an upsized option. And clever marketing schemes would also promote that it is better for value!

For instance, if you are given a 500ml can of coconut water, you are likely to finish that can in one sitting. However, if you are only provided a 330ml can of coconut water, you would just be having that amount instead.

If you do not want to mindlessly overeat, choose a smaller package over the larger one. Likewise, choose a smaller plate over a larger one, so that the amount of food looks “more”. And, you might still feel peckish if you place the same quantity of food on a large plate.

Of course, if there is still room for seconds, you may go ahead!

Mental Wellness with Good Nutrition this Festive Week

Selamat Hari Raya Puasa from all of us at Food Canopy. With the festive eating coming your way, there is bound to be anxiety, stress, and expectations when we dine with our family and loved ones. Celebrate mindful eating this festive week ahead.

Eat, but with pace. Especially when breaking fast, we tend to dig into our food with speed. Our brains are only able to register that we are full after 20 minutes. Chew and bite your food. Start with something that requires you to munch more than foods that are easily broken down.

Combat stress with good nutrition. Include a variety of fruits and vegetables as they contain vital vitamins and minerals like vitamin B group, C, calcium magnesium, and zinc which are depleted when we encounter stress on a daily basis.

Also, stay hydrated instead of caffeinated. We would be very dehydrated after a long fast and caffeine from foods like coffee, energy drinks are not going to help as it dehydrates us further.

Lastly, it is a time where we spend quality time with our loved ones. Do not avoid foods as we might crave and overindulge after. Be mindful, slow down, and do not rush. Such baby steps help us with our mental well-being as well.

Household Food Waste can be Managed Better

Yesterday was Earth Day! How did you play your part? These days, if you have realized, there is an increasing push for reducing wastage. Other than using reusable straws or paper products, do you know that we can play an important role to reduce food wastage as well?

Today, let us talk about food waste and how we can take baby steps to help the environment.

According to a study1 done between November 2016 to March 2017 of a sample size of 443 households by the National Environment Agency (NEA), food waste accounted for a whopping half of what each Singapore household throws daily! In addition, the amount of food waste that could have been avoided is a 2.5kg rice sack weekly from every household. Yikes!

Overbuying seems to be a culprit. When we buy too much and miss the expiry date, it goes down the rubbish chute. Here are some ways that you could adopt to prevent food wastage at home.  

#1. Food Portioning

Ever bought that huge bag of popcorn? And before you know it, it starts to turn soggy by repeated opening and closing. Then, poof! Off it goes right into the bin. Next time, portion them into small zip lock bags or airtight containers. Firstly, you could control how much you eat in one setting to get your health goals in check. Next, you are saving your buck from another huge bag of treats, already knowing that vicious cycle.

#2. Proper Food Storage

Dry foods remain dry and those that are meant to be chilled should be in the chiller! That way, you could be more rest assured that your food does not spoil that quickly. Note that the best before date on your food label is just a guide, use your five senses to check its freshness.

#3. Upsize? Hold On.

Consult the server on the portion sizes to determine how much to order. Do not ‘tabao in shock’. If damage is done, try sharing the dishes with your loved ones.

Let us make Earth Day, Earth Days.

1. NEA. https://www.nea.gov.sg/media/news/news/index/half-of-food-waste-thrown-away-by-singapore-households-can-be-prevented-nea-household-waste-study

What you need to know about hydration

Feeling the heat? The mix of sunshine and rain would be staying around for some time in tropical island Singapore. While humidity is at its peak, we tend to sweat a lot more than usual. Water loss not only comes from sweat but also in other forms like urine.

Our body contains more than 50% of water. Our brain contains water. Our heart contains water. Our skin, muscles, kidneys, lungs and even our bones are composed of water. It is CLEARLY why staying hydrated is important.  

Here are some key reasons for you to stay hydrated:

1. Gut Health: Water is like a river in our gut. It transports not only food while it gets digested, but also waste out of our body. Having a tough time in the toilet? Maybe you would like to drink more water.

2. Those guns right there sis and bruh: Not recovering well from your last workout? Water transports nutrients for muscle recovery. It could be a lack of water.

3. Joint Lubrication: Water lubricates the joints. Hydration plays a factor in joint health.

4. Let that skin glow: Because the skin is the largest organ and it contains 70% water, you want to get that hydration flow to get supple skin.

So the big question is, how much water should I drink?

IT REALLY DEPENDS.

There is no one size fits all answer. Everyone has different requirements. The best way is to check your urine colour. If it is a straw pale yellow colour, you are in check. Once again, you need to listen to your body and ask a healthcare professional if you are still in doubt!



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!

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>

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 ❤

Reference:
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>

CAN Station @ Republic Polytechnic

Good news peep! Food Canopy’s CAN Station has now come to Republic Polytechnic at Level 3, North Lawn Canteen.

WhatsApp Image 2020-02-07 at 2.44.29 PM (1)

Our CAN Station at North Lawn Canteen is to encourage students and employees of Republic Polytechnic to practice a balanced diet with colourful food choices.

WhatsApp Image 2020-02-07 at 2.44.29 PM

Come over to Republic Polytechnic now to explore how you can achieve your balanced diet easily and to find out more health information, as well as grab some healthier foods from the canteen. Go ahead to write on the sticky note on ‘What are your favourite foods for each colour group?’ and paste it onto the colourful wall