When living in a food cosmopolis like Singapore, finding a meal is no difficult feat. With a plethora of affordable food options at every turn, coupled with hectic lifestyles, eating out becomes a convenient (and often desirable) alternative. However, this convenience comes at a price.

All too often, temptingly sinful options abound, and even if you wish to eat healthier, it can be quite difficult to identify the “healthier” options from the myriad of choices in our food paradise. The result? An increased risk of health problems courtesy of a high-calorie diet and over-eating. A plate or two of char kway teow may not seem like much now, but multiply that over the years and the results won’t be as innocuous.

Thankfully for us, even if we continue to eat out, there is a way to discern which dishes are worthy of a spot at your table. In hopes of promoting a healthier lifestyle for Singaporeans, the Health Promotion Board (HPB) has been expanding its Healthier Dining Programme (HDP) to make healthier food alternatives more widespread and accessible.

If you think this is going to be another spiel about eating your greens and avoiding all indulgences, think again. Instead, consider this: what if we told you that you could have equally healthier food without compromising on taste?

Regardless of your taste preferences, with your favourite brands now offering delectable dishes, each at 500 calories or less – yes, you can enjoy laksa within this range too! – healthier options are becoming increasingly easy to get your hands on! A familiar sight for most, just keep an eye out for Healthier Dining Programme identifiers when you’re next perusing your food options. This way, not only are you treating your body (and taste buds) right, you are also retaking the reins of meal planning without giving up the convenience of dining out. A win-win solution!

Photo credit: Jack’s Place

JACK’S PLACE

Since 1966, homegrown brand, Jack’s Place has been plating up hearty Western fare centred around its core offerings of steaks. Expanding its menu beyond beef cuts, the brand has been pivoting to a healthier angle over the recent years, and has included an assortment of HPB-endorsed healthier dishes in its menu.

There is more to Jack’s Place than just its steaks. Just as appetising an option, salmon steaks have enough heftiness to allow for an equally satisfying mouthfeel. What is more, salmon is lower in calories and saturated fat content, and can improve your heart health with its intrinsic omega-3 and omega-6 fatty acids as well.

In addition, courtesy of the kitchen’s team expertise on the grill, their meticulous heat control mean that Jack’s Place Grilled Salmon Steaks are served with wonderfully seared exteriors complemented with juicy and tender cores.

50 Jurong Gateway Road
JEM, #04-15
Singapore 608549
Tel: +65 6734 8812
Daily: 11am – 10.30pm
Website: www.jacksplace.com.sg
** Multiple outlets islandwide.

MCDONALD’S

Can fast food really be made healthier? As counterintuitive as it may seem, McDonald’s has done just that. Together with HPB’s Healthier Dining Programme, McDonald’s has refined its menu to offer numerous healthier dining options to consumers in Singapore which are healthier, yet still as tasty.

What this means for you as a consumer is that you can now order an entire set meal at McDonald’s that is endorsed as a healthier dining option! For those looking for a fuss-free yet nourishing breakfast, consider going for the Egg McMuffn Meal. Easy on your palate and stomach yet teeming with protein, this wholegrain-based breakfast sandwich contains egg and chicken ham held together with a savoury, melted layer of cheese for a hearty morning pick-me-up.

That’s not all – complete your meal with a warm serving of fresh corn and a steaming hot cup of your preferred source of caffeine. A wholesome meal that fulfils all necessary food groups, who would have thought that a McDonald’s meal could be a healthier option than many traditional breakfast alternatives!

107 North Bridge Road
Funan, #01-16/17/21
Singapore 179105
Tel: +65 6952 0352
Sun to Thu: 7am – 11pm
Fri & Sat: 7am – 12am
Website: www.mcdonalds.com.sg
** Multiple outlets islandwide.

Photo credit: Penang Culture

PENANG CULTURE

Penang food tends to conjure up images of rich street food with intense bursts of flavours – items far removed from the minds of the health-conscious. Looking to bring about a confluence between the healthy crowd and authentic Penang street food, the culinary team has refined their recipes to reduce calories in their popular crowd favourites, highlighting that satisfying street food cravings need not be divergent from a healthier diet.

Delightfully tart, the Penang Assam Laksa is a mouth-wateringly fragrant number that sets our palates alight with its complex taste. Unlike the more common (and high-calorie) iteration with a broth built on coconut milk, the exciting flavours from the assam variant are instead obtained through prolonged simmering of a curated blend of spices and herbs.

With a rich broth made from sardines, ginger flowers, tamarind and fragrant herbs, the Penang Assam Laksa is a healthier and colourful dish that will placate any yearning for the vibrant flavours of Penang street food. And all that without sacrificing the kick of a hot steaming bowl of Nyonya laksa, while being lower in calories.

NEX, #B1-76
Changi Airport T2, Level 3
Compass One, #03-13
JEM, #04-27
VivoCity, #B2-23E
Website: www.gdgroup.com.sg/locations#penang-culture-locations
** Multiple outlets islandwide.

Photo credit: Pizza Hut

PIZZA HUT

Another surprising inclusion for many, feasting on Italian food need not mean putting your day’s calorie intake at peril. When you’re next at Pizza Hut, look past the array of pizzas and you will be met with a titillating collection of Italian mains with multiple healthier options that are no less rich in flavours.

Capitalising on the expertise of its kitchen team, Pizza Hut concocted an HPB-approved healthier pasta dish with fresh and lively flavours at a more conservative calorie count. Instead of subsisting on a surplus of sauce to create a semblance of dimension, the chefs instead rely on natural ingredients to enliven the dish.

The fresh garlic and chilli padi make up the base of the dish’s taste profile, imparting a savoury base that is overlaid with an undertone of spicy zest. Containing less fat and more protein, the dish is flourished with succulent prawns for a light and refreshing finish. Now you can treat your taste buds to the flavours of Italy while maintaining a healthier lifestyle!

4 Tampines Central 5
Tampines Mall, #02-02
Singapore 529510
Tel: +65 6781 3413
Daily: 11am – 10pm
Website: www.pizzahut.com.sg
** Multiple outlets islandwide.

SAYBONS

Looking for affordable, tasty French food without subjecting yourself to exorbitant prices and the stuffiness of up-market establishments? Headed by Le Cordon Bleu-trained executive chef, Daphane Loke, Saybons seeks to subvert the intimidation and luxury factor typically associated with the cuisine by providing affordable, authentic French fare to all.

A staple in French cuisine, bisque is a luscious number normally served as an entrée, where its opulent flavours whet the appetites of the hungry in preparation for the rest of the meal. Typically, cream is added to the broth to produce its characteristic smooth thickness; unfortunately, this adds calories to the dish and makes it a heavy meal option.

Circumventing the calorie inflation from the use of cream, Saybons’ version adopts a mixture of stock and fresh tomato puree to bestow a similar texture to the bisque. Using only natural ingredients with no preservatives, the distinct notes of prawns induce an intense aroma of seafood with every mouthful. All in all, Saybons’ Seafood Bisque Soup is a sumptuous affair without the downside of being calorie-laden – it truly is a dish that offers the best of both worlds!

9 Bishan Place
Junction 8, #02-43
Singapore 579837
Tel: +65 6258 3138
Mon to Fri: 9.30am – 9.30pm
Sat & Sun: 9am – 9.30pm
Website: www.saybons.com
** Multiple outlets islandwide.

Photo credit: Swensen’s

SWENSEN’S

More than just an ice-cream parlour, Swensen’s has become a household name for all Singaporeans as a family restaurant that caters to everyone. Bolstering its restaurant offerings over the years, the chain now includes over twenty full-service restaurants that provide American-styled diner fare evocative of retro nostalgia.

As part of the HDP initiative together with HPB, one of Swensen’s healthier culinary inventions is the BBQ Chicken. By choosing a protein that is congruent with American fare and yet familiar to the local palate, Swensen’s has updated its menu with healthier options without losing its signature old-school American charm.

The BBQ Chicken dish is a tender and juicy number, with the chicken brushed with an in-house guava BBQ sauce that gives a sweet yet tangy taste that is popular on the island of Hawaii. For those wanting more fibre, vitamins and minerals, why not order an extra helping of seasonal greens? Not only do their crispness provide textural contrast, their garden freshness cleanses your palate as well.

200 Victoria Street
Bugis Junction, #01-68
Singapore 188024
Tel: +65 6255 2052
Mon to Fri: 10.30am – 10.30pm
Sat & Sun: 8am – 10.30pm
Website: www.swensens.com.sg
** Multiple outlets islandwide.

The next time you plan on eating out, keep an eye out for HPB’s Healthier Dining Programme (HDP) identifiers when perusing food options. With over 2,400 HDP partners across 9,000 locations in Singapore, you will be amazed by the sheer variety of healthier food choices at your fingertips. Gone are the days of picking health over taste – take control of your diets today by choosing food that is both good in taste and better for your health. Tasty food can be healthier too!

For a list of F&B outlets dishing out healthier options, check out the Healthier Dining Programme website at www.hpb.gov.sg/hdp.

This post was brought to you by Health Promotion Board Singapore.

It is no secret that food plays an intrinsic part in the lives of many Singaporeans. We are a nation built upon the love of food – be it planning for an elaborate celebratory meal, or looking for a quick bite, the plethora of choices has allowed the average citizen to develop a more discerning palate.

The crux of the issue for most of us lies in the importance we place in the taste of the food above all else. Would you rather indulge in some good ol’ char kway teow or have a bowl of salad? If you picked the former, you are not alone. It is this incessant struggle between tasty and healthy food that the Health Promotion Board (HPB) seeks to address with its latest initiative: The Healthy Bowl Campaign.

Over the following months, more than 30 selected F&B outlets in Singapore will be rolling out healthy wholegrain rice bowls in four appetising flavours: salmon, chicken, turkey, and vegetarian. It doesn’t matter if you are a fitness junkie, a working professional, or a self-proclaimed junk food connoisseur – as long as you are a fan of yummy and honest food, these healthy bowls are perfect for you!

Some of you may be curious as to why this initiative is centred around wholegrain rice. Much healthier than white rice, wholegrain options contain higher dietary fibre, iron, and zinc. Consuming a diet rich in wholegrains, such as brown rice, is beneficial to health as it may lower the risk of heart disease, diabetes and certain cancers. It can also help in weight management. With all these benefits, it is no wonder that an increasing number of Singaporeans are swapping over to this more nutritious variant!

Naturel brand wholegrain rice, in particular, is naturally cholesterol-free and gluten-free. One serving of rice (150g) provides 300 percent daily wholegrain requirement (source: Lam Soon Group). Wholegrain rice has lower GI compared to white rice too, meaning that these Healthy Bowls can help those with diabetes to control blood glucose level as well.

The following healthy wholegrain bowls are the result of a careful and thorough creation process by Chef Johnathan. The main takeaway of these bowls is simple: to create visually appealing food that is equally tantalising in taste, and made available to all at an affordable price. By cooking them simply, the hope is to familiarise locals with the natural flavours of quality ingredients.

Each bowl contains a satisfying serving of your protein of choice, a generous helping of garden-plucked vegetables in a variety of vivid hues, topped with a luscious sous vide-styled egg atop light and fragrant wholegrain rice. As the recipes have been pre-analysed by the Health Promotion Board (HPB) under the Healthier Dining Programme (HDP) guidelines, the bowls contain sufficient nutritional benefit while remaining less than 600 calories. With such salubrious options available at affordable prices, eating healthier has never been this easy!

Salmon

The reigning favourite according to customers surveyed, the Salmon Healthy Bowl is the ideal choice for many with its more intense flavour and textural contrast. Available in both cooked and raw forms, this wholegrain bowl evokes flavours reminiscent of its Scandinavian and Japanese counterparts.

For the latter, you can expect a light, refreshing, almost salad-like bowl that is an excellent meal option during hot and humid days. Conversely, the cooked alternative has a lush slab of salmon as its centrepiece, and is complemented by a drizzle of creamy miso sauce.

US Chicken

Featuring a cut of lean US-imported chicken, this recipe ensures that you are still able to savour the tenderness of the protein without incurring extra calories from fattier bits. If you are worried about your palate being unaccustomed to the taste profile of these bowls, try this bowl first: the specific vegetable and spice complements are selected as a loose homage to the local delicacy, chicken rice.

US Turkey

A leaner cut than chicken, turkey gets a bad reputation for being a bland and dry alternative. However, thanks to the recipe created by Chef Johnathan, the protein maintains a moist suppleness that pairs wonderfully with the crunch from the greens and bite of the wholegrain base. For those already on a clean eating lifestyle or have a more sensitive disposition, this is the pick for you!

Vegetarian

It is easy to dismiss vegetarian options as being uninspired secondary substitutes, but thanks to Chef Johnathan’s diligence, the result is a convergence of striking flavours that unequivocally rivals non-vegetarian alternatives. Each bite of the wholegrain rice with vegetables such as red cabbage, bell pepper and iceburg lettuce brings about a meticulously curated taste profile meant to reinvigorate you; as an added twist, a pinch of paprika is added for that extra spicy bite.

These Healthy Bowls are just the beginning of HPB’s efforts to encourage Singaporeans to adopt healthier lifestyles. In 2020, the Healthier Dining Programme will work with partners to explore additional pre-analysed recipes incorporating healthier ingredients such as wholegrain bread and noodles, and lower-sugar beverages and desserts. Together with the HPB’s Healthier Ingredient Development Scheme (HIDS) suppliers’ lower-sugar desserts by Woah! Protein and Udders Ice Cream, we already have access to healthier ice creams that are as delectable as their normal variants but with less calories!

Where to find these healthy and wholesome rice bowls in Singapore

1. Sunray Café – 1 outlet (www.sunray.sg)
Address: 79 Brighton Crescent, Singapore 559218

2. Caffe Pralet – 1 outlet (www.caffepralet.com.sg)
Address: 17 Eng Hoon St, #01-04 Eng Hoon Mansions, Singapore 169767

3. Deja Brew – 1 outlet (www.dejabrew.com.sg )
Address: 1 Straits Boulevard, #01-02 Singapore Chinese Cultural Centre, Singapore 018906

4. Huggs Epigram @ URA (www.huggscoffee.com)
Address: 45 Maxwell Rd, #01-01 The URA Centre, Singapore 069118

5. Huggs @ OUE Downtown (www.huggscoffee.com)
Address: 6 Shenton Way, Level 30 OUE Downtown Two, Singapore 068809

Coming in 2020:

1. Asia Food Cafeteria – 7 outlets

2. Gim Tim – 1 outlet (www.gimtim.com.sg)
Address: Blk 157, Ang Mo Kio Avenue 4 #01-546 Singapore 560157

3. Imperial Court – 1 outlet
Address: 190 Ang Mo Kio Avenue 8, #03-01 The Grassroots’ Club, Singapore 568046

4. Tim Delight – 1 outlet (www.timdelight.com)

5. Qian Xi Restaurant – 10 outlets (www.qianxi.com.sg/contact-us)

6. Kei Kaisendon – 5 outlets (www.keikaisendon.com/#findus)

7. Ahmad Power Nasi Ayam – 1 outlet
Address: Blk 285 Yishun Ave 6 #01-02, Singapore 760285

Where to find Woah! Protein Lower Sugar Ice Cream in Singapore

Outlets

Marina One, 5 Straits View #B2-17 (Marina One The Heart)

Raffles Place, 5 Raffles Place, #B1-19 (Raffles Place MRT Xchange)

Also available at

Supermarkets – Ecellente at Capitol Piazza, RedMan at Bedok Heartbeat

Online – WoahGroup, Redmart, Shopee & Qoo10

How to Participate in the Healthy Bowl Campaign for F&B Operators

Contact

Ambassador – Healthy Bowl Campaign
Tel: +65 6372 8825 | 8826 | 8827
WhatsApp: +65 8588 7808

Say goodbye to the days of monotonous meal planning. With each Healthy Bowl featuring a deliberate mix of protein, vegetables, and a wholegrain carb base, whether you are Team Salmon or Team Turkey, you will still get your daily nutritional intake for well within your daily calorie limit.

The next time you’re too busy or tired to cook, just on head down to any participating F&B outlet to grab a Healthy Bowl. It is a quick and fuss-free way to satiate your hunger, and better yet, you get a delicious meal while keeping to a healthy lifestyle; a definite win-win situation. Tasty food can be healthier too!

Check out the list of HPB’s Healthier Dining Programme Partners at www.hpb.gov.sg/hdp.

This post was brought to you by Health Promotion Board Singapore.

For the fitness junkies, the buff lords and even those who take short walks every now and then post-dinner, a pat on the back for you lot because you belong to the Team More tribe—that is, the group of people who maintain a healthy lifestyle through constant and consistent exercise.

Keeping to strict diets and regular exercise routines may seem like an impossible feat by the vast majority—especially for folks like us who would much rather ‘enjoy’ life with our long afternoon naps and regular suppers—but all it really takes is discipline and a clear goal.

But keeping fit and being active goes far beyond just hitting the gym and counting your calories day by day. In fact, there are several ways and things that you can do to switch up your fitness routine without compromising quality time with your family, overspending and more importantly, sacrificing fun.

#1 PICK UP A SPORT AND COMMIT TO IT

While going for evening walks and early-morning gym sessions may be awesome, it does require quite a bit of discipline and self-motivation day to day. You wake up earlier than everyone else, only to subject yourself to discomfort in the form of perspiration and muscular aches—it really isn’t easy.

Gym junkies may enjoy the grind, but many of us would much rather go for easier, less painful alternatives. Which is why, our advice to you is to pick up a sport such as playing football, basketball or even tennis and include your friends and family while you’re at it. A game that heavily relies on high-intensity cardio, football is a great form of recreation that keeps you fit and is a lot of fun.

It is a great way to perk up your usual mundane gym routines because the game fosters stronger bonds between friends, guarantees a good workout and is something that you can look forward to each week.

#2 GO ON WEEKLY HIKING TRIPS

Singapore may not boast a wide array of trekking trails but there are still a fair few worth visiting. If you’re the only one in your family or group of friends who’s into upkeeping a healthy lifestyle, then why not try persuading your family and friends to go on a hiking trip?

Besides being able to bond with your loved ones through a serene tour of Singapore’s nature trails, you’ll find that hiking is a great way to shed some calories too! Plus the activity itself falls under the moderate intensity range meaning that anyone–regardless of age and fitness level—can do it.

#3 SWITCH UP YOUR EXERCISE ROUTINE — DO HIGH-INTENSITY EXERCISES

For the hardcore gym enthusiasts, we know that you’re all about lifting heavy and packing muscles. But while a monster physique is great for strength building in general (and to look at), it is also good to introduce circuit training and cardio every now and then as a means to form a balance between physical strength and cardiovascular endurance.

Instead of purely hitting the iron, set aside some time during your weekly routine for a high-intensity cardio session. Many people shun the idea of it because of the feeling after, which is—more often than not—pretty dreadful, but truth be told, it is perhaps the most effective way to keep physically fit.

Minimal time spent, maximum effort and surefire results, high-intensity interval training or ‘HIIT’ is a common training regime that fitness enthusiasts include into their exercise routine to not only boost their cardiovascular strength but also to burn fat fast.

#4 SIGN UP FOR A MARATHON BECAUSE #YOLO

When it comes to fitness, we like to constantly challenge ourselves by pushing our threshold little by little each day and one way that helps us ensure that is by signing up for annual marathons and fitness-related events. And no we don’t mean one of those short 5-kilometre fun runs, we’re talking about the full-on, body-shattering full marathons.

Yes, the experience will be painful (that’s a given) but the beauty is in the months of preparation leading up to the race, the sense of accomplishment that comes with completing it as well as the physical changes you’ll likely see happen to your body. Many might say that we are insane, but we are just firm believers of #YOLO.

#5 MEAL PREP — EAT CLEAN AND STAY LEAN

When it comes to staying in shape, any fitness manual will tell you that physical exercises at the gym only accounts for a small part while most of the work done in losing body fat is actually in managing what we consume. To put it simply, you can’t expect to keep in shape, let alone achieve your dream beach bod, if you continue to eat junk food.

Eating healthy goes hand-in-hand with keeping active but you also have to know the right types of food to eat. To cut cost and more importantly to be in full control of what we put into our bodies, we tend to resort to meal prepping.

Meal prepping is a fantastic way to be in full control of your diet in terms of the ingredients used and portions sizes without blowing a hole in your wallet. Recipe options are endless and meal prepping goes far beyond steamed vegetables and boiled chicken breast.

#6 CHEAT DAYS ARE A MUST

Strict diets aside, we always make it a point to dedicate one day per week to indulge in our favourite foods. We’re talking about not-so-healthy noshes such as fried chicken, pizza, char kway teow, and every possible thing that hardcore Team Less people will warn you against.

The rationale is striking a balance. There has to be a balance between doing what makes you happy and doing what is best for your body which, in our case, allowing ourselves one day of the week to feast on indulgent treats. Not only does it keep your cravings at bay, it also gives you something to look forward to during the week!

In fact, seeing as to how healthy living is becoming a huge thing among Singaporeans, many hawkers even offer healthier options to some of our all-time favourite local treats nowadays. Think staple dishes that come with lower-calories, healthier oils and wholegrain alternatives as opposed to regular, high sugar versions.

Whether you belong to Team More or Team Less, you can just as effectively maintain a healthy diet and a gorgeous figure. All it takes is a few small changes to your lifestyle and your eating habits and you’ll be well on your way.

Feeling confused as to which camp you belong to? You can take this short quiz to find out which team you belong to.

And don’t forget to head down to the official showdown between Team More and Team Less happening at Raffles Place Park on 1 Aug and 2 Aug 2018 between 11am to 7.30pm. There will be loads of prizes to be won and team collectables to be taken home, so don’t miss out on a dose of healthy competition!

This post is brought to you by Health Promotion Board.

OUE Downtown Gallery is one of our favourite hangout spots in the heart of town—there are endless dining options—such as The Autobus, Lunar Coffee Brewers and Omotesando Koffee—that leaves us spoilt for choice when we are feeling peckish.

Adding onto the long list of dining options is a relatively new vegan dining concept that has popped up in the mall—HRVST. Pronounced as ‘harvest’, this is one stylish cafe that will catch the fancy of all health and gym junkies.

The kitchen is helmed by a pair of partner chefs, Addis Tan and Dylan who have 20 years of experience working for established F&B names such as Tippling Club, Esquina and Cheek by Jowl.

Located just beside Kilter Avenue (a boutique gym), HRVST aims to redefine your expectations of vegan food—using only the freshest ingredients they can source and turning them into aesthetically pleasing dishes that do not compromise on taste at all.

While HRVST mainly gets their produce from reliable suppliers, they also make use of the edible garden outside the cafe for some of their dishes. Take a walk around the open rooftop garden where you can temporarily escape from the hustle of the city.

A favourite among their diners, the Sourdough with Orange-Glazed Grilled Tofu (S$16++) is a great brunch or lunch option that is appetising and wholesome.

Tuck into the dish and let your taste buds discover the layers of flavours and textures that come from the sourdough, nut spread, soft tofu, broccoli and cauliflower florets that are doused in kelp stock and pickled zucchini ribbons.

For those who are attempting vegan food for the first time, their BKT Barley Risotto (S$16++) will impress you it does replicate the original dish well—in terms of the oily texture (thanks to the garlic and coriander oil) and taste.

We were pleasantly surprised that all the spices of what you would expect from a regular bak kut teh were there sans the meat, of course. Instead, what diners can expect from this dish is diced fried daikon, pink radish, braised nuts and thin dough crisp that will remind you of you tiao.

We had the Matcha Ice Cream (S$8++) which was complemented with a touch of blood orange puree, poached plums and pistachio bits. To be completely frank, we still prefer our normal creamy matcha ice cream but the cafe’s vegan rendition wasn’t too lacklustre either as the ice cream was rich with matcha flavours.

On top of those that we have tried, HRVST’s straightforward menu also includes other dishes such as Pumpkin Fettucine (S$16++), Hay Salt Baked Celeriac (S$18++) and desserts including Caramelised Pineapple Ring (S$8++) and Blackforest Cake (S$8++).

HRVST
6A Shenton Way
#05-01, OUE Downtown Gallery
Singapore 068815
Mon to Fri: 11.30am – 2.30pm, 5.30pm to 11pm
Sat: 10am – 3pm
Sun: Closed
Nearest Station: Tanjong Pagar

The rise of healthy cafes in Singapore providing natural and organic eats has changed our perception towards healthy grub. While we love the occasional indulgence (who doesn’t?), we also enjoy guilt-free alternatives that allow us to stick to our fitness plans.

Taking over the former spot of One Man Coffee at myVillage in Serangoon Gardens, Staple Food aims to provide nutritious, yet gratifying meals that do not compromise on taste—using only fresh ingredients so from reliable suppliers. The cafe has a curated food menu but diners can customise their own bowl to suit their personal dietary needs.

If you fancy wholesome and well-sourced food, Staple Food is a great place to stop by for a quick lunch for those who work around the area.

Located in the basement of myVillage, Staple Food is a rather small cafe but the spacious table arrangement allows patrons to move around freely without having to squeeze with the crowd. The addition of striking red and yellow chairs and a neon sign makes it a fun and casual place to hand out with your mates.

Diners are presented with two menus upon sitting down—the main menu allows you to choose among savoury options such as sandwiches, mains and pasta that are mostly below S$20.

If you are keen on creating your own bowl, the cafe also has a separate menu where can opt for your own portion size, base, protein, topping and dressing.

Their Skinny Bowl (S$12) came with one base, one protein, three toppings and one dressing. We decided to pick cha soba for the base and topped it up with sliced beef tenderloin (+S$2), corn, steamed sweet potato, poached egg and a drizzle of roasted sesame.

The dish is stripped down and unpretentious, leveraging mostly on good produce and simple culinary techniques—we particularly enjoyed the tender and juicy beef slices which were well-seasoned.

If you are not up for greens or healthy bites that day, fret not because Staple Food’s menu is complemented by a fine range of delectable mains and pasta dishes that will leave you satisfied.

Out of the four pasta choices, we went for their Salted Egg Yolk Soft Shell Crab (S$16). Staple Food nailed it perfectly—whether in terms of its stunning appearance or the taste. The deep-fried crab and pasta were doused in a generous portion of salted egg sauce so every mouthful is full of creamy and spicy goodness.

Mileslife is our favourite app to accumulate miles through everyday spending. You can earn 2 miles for every dollar spent at this restaurant. Download and try Mileslife out now! You can use our code ‘Ladyironchef‘ upon your first spending to get 1,000 miles.

Staple Food
1 Maju Avenue
#B1-23/24, myVillage
Singapore 556679
Tel: +65 6634 1181
Daily: 11am – 10pm
Nearest Station: Serangoon

High ceilings and a spacious interior aside, walking into Grain Traders feels just like visiting an old friend. The aroma of fresh veggies and proteins is one so comforting and familiar; we knew we were in for some wholesome goodness.

A new addition to Capitagreen in Raffles Place, Grain Traders serves up healthy grains, together with proteins and vegetables that are far from haphazardly cooked and prepared. And yes, they are healthy AND tasty food.

What we first noticed after scanning their cooked food on display was the vibrancy and variety of the food. Besides pre-arranged healthy bowls, the main draw of Grain Traders is their DIY bowls.

These bowls get you a protein, a hot veggie, 2 cold veggies, a topping, a sauce – all on top of your grain of choice. They are priced at S$16 each and you can customise them however you want. Of course, we were initially hesitant about the relatively high price, but after having our bowl, we can safely say that the taste than justifies it.

For our bowl, we picked quinoa as our grain (and we got such a huge serving that could have fed two!) and salmon as our protein. Roasted beetroot and carrots were our hot veggie choice, and coleslaw and cherry tomatoes were the cold ones.

Trust us when we say all the vegetables here are so fresh and with each component, you can really taste the effort put in to cook and flavour it. We topped off our bowl with some garlic & shallots, together with a sauce of coconut curry on the side for an extra oomph.

Other choices include beetroot feta yogurt and Asian gravy for sauces, and you can even find striploin and seared tuna in the protein choices. One thing’s for sure – at Grain Traders, you certainly get more than what you paid for.

Grain Traders
138 Market Street #01-01/02/03
Singapore 048946
Weekdays: 8am – 8pm
Sat & Sun: Closed
Nearest Station: Telok Ayer

I live in an epicurean world where my every day is filled with big feasts and good food. The nature of my job takes me to the best eating places, and my tummy is very much pampered. Sometimes, too much that my belly shows.

A strict model’s diet is impossible for me to say the least, and with all the temptations I am often presented with, how do I ever say no to delicacies like Adriana Lima does? Heck, even Adriana Lima caves in to chocolate cakes once in a while!

Let’s be realistic – staying trim and slim is what we all want, but we do not want to eat salads every day. I love my greens but no, salads every day is far too depressing. We have to be happy (and healthy) even when we are trying to slim down.

Many of you have asked what is a typical day of meals like for me, and I am most happy to share all my tips in this post. But please note that what works for me may not work for you, because we have different activity levels and metabolism rates. If you are suffering from any long-term illnesses and/or allergies, please consult a dietician and have him/her advise you professionally about slimming down.

Here are 9 Important Diet Tips On What To Eat To Stay Trim And Slim – our sequel to 11 simple rules to stay slim without exercising.

#1 THE 6:1 RATIO – SIX STRICT DAYS OF EATING AND ONE CHEAT DAY

I started on my slimming down quest with this strict 6:1 ratio. It simply means six strict days of eating and one cheat day; and it takes a hell lot of determination to get it done. But it will work. Your efforts will pay off.

Pick a day of the week to be your cheat day. I did not set a fixed day because I did not want my body to be too regimented and tuned to a routine that way, but it is entirely up to you. If I knew I had to attend a party on the coming Saturday, then that Saturday would be my cheat day of the week because more often than not, you do not have much food choices at an event and you’d have to eat whatever’s available.

“Started on your slimming down quest with this strict 6:1 ratio. It simply means six strict days of eating and one cheat day; and it takes a hell lot of determination to get it done. But it WILL work. Your efforts WILL pay off.”

On the six strict days, I do not touch a few categories of food – fried food, fast food, desserts (good luck and have fun), potato chips and processed snacks of that nature, canned drinks and sodas. And I eat three proper meals – breakfast, lunch and dinner. If I need a snack in between meals, it would only be a cup of fruits or a glass of milk. No eating after 8pm, too! So, supper definitely does not count as a meal yea?

On cheat days, I did not binge either. I allowed myself to give in to my cravings – ice-cream, cakes, cookies, eclairs… whatever. But in moderation and with control, please. Do not deprive yourself of the “sins” because they are actually mood-lifting as much as they are sinful, but do not stuff yourself silly either. A slice of cake can already make you happy, and three cubes of chocolates suffice to release the endorphins in your body. Sure, grab that slice of cheesy pizza too. But just one, ok?

#2 DRINK MS KINNY SLIMMING COFFEE AND COCOA

Slimming products are usually frowned upon because they cause diarrhea, cramps and all things nasty. Sure, you lose weight fast but they often come along with some sort of suffering.

But what if I told you you need not go through all of that, and can still lose weight gradually? Yes, you can with Ms kinny Slimming Coffee and Dark Cocoa. Formulated in the U.S.A. and manufactured in Singapore, I founded Ms Kinny with 2 other partners because we’ve been searching for ways that promote healthy weight loss sans all the discomfort.

Ms Kinny’s main products are the Original Slimming Coffee and Dark Cocoa. Both products are plant-based and Halal-certified, and all you have to do is to drink one sachet of our skinny coffee each every morning before your breakfast, and you are on your way to a healthy weight loss journey!

If you want to try them, you can buy my Ms Kinny slimming coffee & cocoa from mskinny.sg.

#3 HAVE YOUR RECOMMENDED DIETARY ALLOWANCE (RDA) CALCULATED

I stopped doing this already, because I found it too difficult to keep record of every single thing I eat throughout the day. But this step is definitely necessary in the initial stage of shedding those unwanted kilos. There are many websites that do the calculations for you based on your age, height, weight and activity level.

To be even more precise, pick those sites that help you calculate your RDA based on the weight you need to lose. All you need is to punch in your current weight/ BMI, then decide on a goal (desired weight/ BMI) and the site will work out how much you can eat to achieve your target while still remaining healthy.

“Nothing tastes as good as skinny feels” – Kate Moss

There is no fixed answer for this, but I used this as a reference instead of religiously tying myself to all the numbers. Calculations to a precision can be really torturous! At the end of the day, remember that you still have to be happy. Depression is one attributing factor to obesity, and you definitely do not want to head that direction.

But of course, if you have any prevailing health issues and dietary requirements, please consult a professional before you even attempt to lose weight.

#4 BLOOD TYPE DIET – EAT FOOD THAT ARE SUITABLE FOR YOUR BLOOD TYPE

Do you know that different blood type calls for different foods for a healthier and trimmer diet? Your body supposedly reacts chemically to foods based on your respective blood type, and if you follow the recommendations for your blood type, your body will be more efficient in digestion. You will lose weight for sure, and it will even alleviate the chances of diseases. They call this the “Blood Type Diet”, and though it is not a common practice, I like it as a generic reference.

Here’s some overview if you are lazy to research:

TYPE-O PEOPLE NEEDS A DIET THAT IS HEAVY IN PROTEIN because the muscle tissues are skewing towards the high acid side. Think lean meat, poultry and fish. Berries are highly beneficial to counter the high acidity stomach that Type-O genetically has. Go easy on the grains and breads, especially in the initial phase of losing weight. Dairy products are not recommended too.

TYPE-AB PEOPLE HAVE LOW STOMACH ACID AND CANNOT METABOLIZE MEAT AS EFFICIENTLY. Eat more fish like tuna, trout and cod. Type-AB also has a weaker immune system, so if you fall under this category, you’d need more vegetables and fruits. Also, tofu and grains are ideal protein supplements. Avoid smoked and cured meats, and shellfish. Black tea, too.

TYPE-A PEOPLE HAVE SENSITIVE IMMUNE SYSTEM, AND ARE MORE PRONE TO CANCER AND HEART DISEASES. Also, if you are a Type-A, your stomach-acid content is lower, hence digestion of meat will be very slow. Try to go as meat-free as you can, and make up for your protein intake with beans and legumes and nuts. Ideally, your food should be as natural a state as possible – vegetables and fruits will be your best friends. But seafood works well too.

TYPE-B PEOPLE HAVE IT EASIER AS THEIR BLOOD ARE MORE RESISTANCE TOWARDS MOST SEVERE DISEASES, but are more prone to immune-system disorders. A balanced diet is most encouraged, especially a full variety of diary products. Abstain chicken as much as possible. Fish works well, but eliminate shellfish from your diet. Corn and buckwheat are major ingredients that attribute to weight gain.

#5 BREAKFASTS FOR CHAMPS – TAKE YOUR BREAKFAST SERIOUSLY

So, if you remember my previous post on 11 Tips to Stay Slim Without Exercising, you might recall this part about having three proper meals a day, and not skipping breakfast no matter what. I will do a recap; it’s gonna be lengthy, but bear with me because it will surely benefit you.

Many underestimate the importance of breakfast, but this should always be the first meal of our day, and it has to be taken seriously. In fact, skipping breakfast will cause all weight loss plans to backfire – because your body will condition your mind in to eating a lot more than you should for the rest of the day.

Start making breakfast a habit. It aids in weight control, and improves your overall performance and energy level for the day. This is also the time of the day when carbs (and occasional sweets) are encouraged – think oats and wholegrain breads with an almond butter spread, or peanut butter if you must.

“To cut the long story short: Breakfast should always be the first meal of our day, and it has to be taken seriously. Skipping breakfast will cause all weight loss plans to backfire – because your body will condition your mind in to eating a lot more than you should for the rest of the day.”

Adding protein also helps in keeping you fuller, so that you do not grab unnecessary snacks before lunch hour. Egg whites are highly recommended. Loaded with the highest quality protein, it keeps you full and satisfied.

A typical morning in my life is starting my day with two egg whites and a glass of water or Milo. Or grapefruit juice, of course. Sometimes when I wake up feeling really famished, I will also eat a banana or a bun. If you want something convenient that you can pack and eat on the go, sandwiches and subs are lovely; just remember to go easy on the sauce.

I do cut myself slack when I eat out, so there will be that occasional dim sum or French Toast kind of brunch. Eating sweets in the day (if you really need to) is also more advisable because you have the whole day to burn them off. So, go ahead and reach for that red velvet cupcake. Life ain’t that tough afterall.

#6 RELAX WITH LUNCH – NO HARD AND FAST RULES FOR LUNCH

Lunch is like a mood-lifter for me, especially on days that I work. I trust I am speaking for all who work typical 9-5 shifts, and are always counting down to lunch hours. It is like an escape from the humdrum of work, and it is that hour of the day that we can take a little breather. It is also the meal of the day that allows us to recharge ourselves.

Lunch can be fancy, but it must not be heavy lest it leaves you sluggish for the next half of the day. Again, different activity levels call for different requirements. If you hold a desk-bound job, you are the last on the list to be entitled to a heavy lunch because the long hours of sitting that follows after lunch means digestion will be slow, and the contents may even settle on your tummy and hips.

No one wants muffin tops and that swimming float around the tummy, right? But if your activity level is high – say an athlete, a service staff that requires you to be physically active and/or up and about all day, or a construction worker – then you should load up on a bit more carbs and protein to stay energized.

“Why not try to pack your own lunch to work? Not only do you get to save money, you can also say goodbye to unhealthy food. Here are 10 useful tips on packing a healthy lunch to work.“

I do not set rules for my lunch. As long as I have a balanced diet, I am good. And what is a balanced diet to me? Carbs + protein + fibre. I would half my carbs portion, so even if it means wasting food, I would only eat half of what is served on my plate. Sometimes when I am not too hungry, I’d skip the carbs altogether. Protein is generally essential, so my lunch must include a type of meat or seafood. FIbre is very important for digestion, and I obtain my fibre from a lot of vegetables or a glass of fruit juice.

No hard and fast rules for lunch. Keep it simple and normal, don’t stress your body too much, and eat enough to keep you full till dinner. If need be, a midday snack can be an apple, or whatever your favourite fruit is. I don’t deny doing an occasional decadent treat like a slice of cake or a cookie, but that cannot happen every day. Once or twice a week is just about the maximum you can “cheat”.

#7 GO EASY ON DINNERS

One of my favourite quotes to live by – Feast like a king for breakfast, dine like a prince for lunch, and eat like a pauper for dinner.

I always keep my carbs for the first half of the day; whatever pastas and rice I crave and want to eat, I will have them at lunch. Dinners cannot be heavy, because food eaten at the last part of the day will not be metabolized as well and will very likely be converted into fat. Also, going to bed with a full stomach increases the chances of heartburn.

You may hate to find out, but my dinner is usually just soup, vegetables and fruits. And I prefer home-cooked soups so that the sodium content is lower; those lauded with MSG and other salts are high in sodium, and sodium causes water retention. I never say no to a hearty homemade kimchi stew, or a minestrone. Simpler days would be clear chicken soup or tofu and vegetables soup.

“Feast like a king for breakfast, dine like a prince for lunch, and eat like a pauper for dinner.”

Sounds impossible, but it can be done. It is just a matter of self-discipline and having your body get used to the reduced intake. Sure, it cannot be done overnight, so you start off with no carbs. Pick fish over meat, and help yourself to an extra serving of greens. I try to avoid eggs at night, but I’ve heard of how people rely on egg whites for dinner to keep them full at night.

Of course, evenings are usually when we meet up with friends, have a family gathering, or attend events and parties. Let loose on those days, enjoy that steak and duck confit, but stay away from carbs as much as possible. The darnest thing to do at night is to indulge in carbs.

And please please please do not take supper. If repeating this sentence to yourself a million times a day helps, then say it a million times.

#8 AVOID THESE FOOD AT ALL COSTS

There are sacrifices to be done. The following list of items are extremely detrimental to your health and figure, so you have to set your heart to stay away from them. Here goes:

Potato chips and processed snacks of that nature. Fast food and processed meats. Sweetened canned drinks and bubble tea.

If you want to make your life tougher (but congrats, and kudos to the determination!), we have a list of food that are commonly perceived to be healthy, but they are actually far from beneficial.

#9 AND LASTLY, TAKE YOUR TIME TO EAT

I have also mentioned in my first post that if you wolf down your food, you tend to eat more than what you should before you even realize it. On the flip side, if you take your time to eat, you feel fuller faster, hence reducing your overall intake. Having smaller bites also makes you feel less hungry after the meal. Take sips of water in between your bites too, to aid digestion and to fill you up faster.

To lose weight effectively and naturally, try MsKinny Slimming Coffee. You can buy the skinny coffee from Mskinny.sg

Health is one of the most precious things in life, but we often neglect it. Dr Martin from Orchard Health Clinic shares with us 10 Simple Health Tips that everyone should know, and must incorporate into our daily lives.

Move

You can spend a small fortune on the right chair. One of the best ways to save your back and body from the stresses of long hours sitting at work is just move. Every 45 minutes or so stretch, get a drink of water. This improves blood supply, improves concentration and refreshes your body.

Stop

One of the posture tips I give my clients is to remember why standing on two legs is an advantage over animals that stand on four. We can see further and so find food or avoid predators. Nowadays we hardly look further than 6 inches in front of our faces. This strains our eyes and hurts our spine.

Stand up, look out a window or better yet, stand somewhere with a great view and just look as far as the eye can see. Relax your shoulders, body and just stand in the more comfortable position to look far and wide and your body will do the rest.

Drink more water.

Not so called ‘healthy waters’ with added vitamins, normally they are just full of sugar or worse. You want vitamins get them from your diet, not stealth junk drinks that have been fortified to appear healthier.

Stop AGE!

We need sugar for energy, that’s true. What we don’t need is the excess hidden sugar. We will get enough sugar in our normal diet. Too much sugar can damage your skin, cause age spots, diabetes and make you fat. Advanced Glycation End products (AGE), toxins produced by amino acids reacting with sugars, especially High Fructose Corn Syrups bind to collagen and become sticky messes which create wrinkles and skin problems.

Hold the latte.

While having calcium is good, those lattes, even the skinny ones add up. In 2000, Tom Hanks had to go from an overweight man to a thin one with all the help of Hollywood’s top trainers and dieticians. What was his big secret? A splash of milk is fine, but ditch the lattes.

Watch out for LIGHT versions.

Don’t be fooled by so called healthy versions. 99% Fat free might mean 99% full of sugar. Low in calories might mean packed for of salt or chemicals. I remember looking at a bottle of water claiming to be 100% fat free and wondering why they would even put that there. Often companies just want to appear healthy, but for their benefit not yours.

While people argue about the effects of sugar free chemicals on the body, try giving your cat the ‘diet version’ of a drink and see how far that gets you. If it’s not good enough for your pets, it is NOT good enough for you.

Being green is good, being mean is not.

While its great to save the Earth, reusing plastic bottles for storage or water is not smart. BPA’s are often found in plastic containers, especially water bottles and are chemicals that act like estrogen a female sex hormone. This can have damaging effects on males and fertility and cause imbalances to women’s own natural hormone cycles. Degrading plastics are a prime culprit and they build up over time. Stop being lazy clean those cups.

Health food bars.

I remember being amazed watching people taking their protein bars, sports drinks and energy boost packs, then complaining about not being able to lose weight. Unless you really are competing for the Olympics, it’s your profession or you are already in excellent condition do you really need that double chocolate chip cookie dough ultimate energy boost bar?

Eat Fat!

Yes, you heard right. Eat fat. No, not trans fats, not oily junk food but essential fatty acids (EFA’s). I once asked a patient who was complaining of poor health and skin issues to eat more vegetables and reduce junk food. She came back a week later saying she ate more vegetables but still feel bad. I asked her what vegetables and she said McDonalds Fries twice a day. My jaw literally dropped open.

So, let me be specific here. Eat more good fats called EFA’s.

EFA’s are called essential as your body cannot make its own source. EFA’s are mostly all those strange coded words we see nowadays. Omega 3’s, ALA’s help to protect the heart, lower cholesterol, improve your skin, improve your immunity. We get good sources of these in fish such as Salmon, nuts like walnuts, Soya and Flaxseeds.

So sprinkle some flaxseeds on your food as honestly, they don’t really taste of anything. They will boost your health, improve your skin and improve concentration levels.

MSG in a bottle. Once you pop you can’t stop is what a well known brand of chip makers claim. There is very good scientific evidence while most brands of chip are hard to resist and that is because of MSG. Monosodium Glutamate not only makes food extra yummy to us, it also suppresses are desire to stop eating. Great news for the people making the product, not so great for you or your waist. Also MSG is hidden, various names it goes under are: Hydolyzed Protein, Hydrolyzed Animal protein, Hydrolyzed Vegtable Protein, Hydrolyzed oat flour, Plant Protein Extract, Calcium caseinate, Yeast extract, textured protein, autolyzed yeast, and often called a flavour enhancer.

About the writer Martin John is a UK registered osteopath who has been living in Singapore for the past 13 years. With over a decade of professional experience, he is well-versed in the Singaporean lifestyle. He specialises in sports injuries, pain management and exercise prescription. He frequently treats common conditions like back pain and neck pain as well as deal with more complicated cases like arthritis, slipped disc, disc bulge, scoliosis and hip impingements. His aim is to provide drug-free treatments in a safe effective manner and is also a strong advocate of lifelong learning. For more information, go to http://www.orchardhealthclinic.com/.

Here is a list of best food to add to your daily diet for good and healthy skin.

Tomatoes have lycopene which works as a sunscreen for the skin. It is also rich in Vitamin A, Vitamin C, and Vitamin K. Trust me when I say that tomatoes are good for your skin. Ever since I started eating them regularly, my skin complexion has improved tremendously.

Water Your body is composed of 60% water. Drinking more water helps to replenish your body fluids, and make your skin glow.

Carrots are an excellent source of vitamin A, which is a required nutrient for healthy skin. Like tomatoes, they also contain high levels of antioxidants, which prevent free radical damage of skin cells.

Green Tea is filled with antioxidants which are good against free radicals. Research has also shown that the antioxidants in green tea can help to fight against skin cancer.

Salmon is high in healthy fatty acids like Omega-3, that are key for achieving healthy skin.

There is no secret for eating well. The simplest tip to healthy eating is to watch what you put into your mouth. We should always eat good and healthy food. It’s all about eating in moderation and striking the right balance.