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.

When it comes to beverages, the Singapore market is already saturated with a plethora of brands jostling to see who can sell the best cup of bubble tea or coffee. So when we heard that Yomie’s Rice x Yogurt was bringing their highly raved-about yogurt drinks to the Singapore market, we were excited about this refreshing change.

Yomie’s Rice x Yogurt originates from Shanghai and they stand out in the traditional yogurt drink scene by selling yogurt drinks made from purple rice. The fresh in-house yogurt and rice blend provides their drinks with a viscous and creamy consistency which gives the drink an addictive, chewy bite. Moreover, these drinks are low in sugar and filled with probiotics and can be consumed as a meal replacement or diet drink.

Texture-wise aside, these drinks are great for health junkies who want to slurp away at something sweet without feeling the guilt. Made from high-quality milk that has been fermented for at least 48 hours in-house, all their drinks are chock full of essential vitamins and anti-oxidants. They also use complex grains that are high in fibre and great for your digestive system.

If you’re interested to try a cup (or two!) of Yomie’s Rice x Yogurt’s unique concoction, you can check them out at Westgate, Orchard Centrepoint and CityLink Mall.

There will also be a 1-for-1 promotion valid for all drinks during the grand opening of all existing branches. This will be happening on 21 December 2019, Saturday, and is limited to the first 150 customers (1 per pax) of all 3 outlets during 11am and 6pm until the drinks are sold out. In addition, vouchers (50% off) will also be given out for every purchase on the grand opening day itself. So, grab a friend and don’t miss out on this great deal!

All of Yomie’s Rice x Yogurt Drinks are made fresh and from scratch in-store, so you can be assured that you’ll only be getting top-notch quality yogurt drinks. 

They are famous for the use of purple rice in a number of their drinks. Not only do these provide the drinks with a subtle sweetness and bite that add plenty of texture and flavour, they are highly nutritious as well.

A helping of purple rice also has numerous health benefits and provides you with a copious amount of antioxidants, fibre, protein and iron that can help lower the risk of chronic diseases and keep your cholesterol and blood pressure in check.

YOMIE’S RICE x YOGURT SMOOTHIE 

If the extensive menu intimidates you, we recommend that you try their best-selling drink: Yomie’s Purple Rice Yogurt (S$5.60). With over 10,000 cups sold daily worldwide, each cup of this goodness comes with specks of partially blended purple rice. Upon first slurp, we were pleasantly surprised by how the nuttiness of the rice complemented the subtle sweetness and tartness of the yogurt, resulting in an intriguing medley of flavours.

What makes the drink even more palatable is the number of health benefits you can get from long term consumption of purple rice. Aside from promoting heart health, the drink helps to lower the risk of some cancers, increase the levels of good high-density lipoprotein (HDL) cholesterol in the body and improve liver functions. There is definitely more to this drink than meets the eye!

Also from the Yomie’s Rice x Yogurt Smoothie series is the Yomie’s Oats Yogurt (S$5.60). If you don’t fancy oats, this drink may change your mind! The oats add a nice chewiness that gave the drink more viscosity and body as well as a subtle nuttiness that paired well with the yogurt.

Oats are known to promote weight loss as well as improve the immune system and blood sugar levels. They are also great for those of you who need a little push in the bowel movement department as they help with digestion and prevent constipation.

ENERGY GRAINS x YOGURT SMOOTHIE

If you need a little energy boost, we recommend that you check out their Energy Grains x Yogurt Smoothie series for concoctions that will help start your day off on the right foot.

The Pure Jujube Yogurt (S$5.60) is one of the most popular items, where jujubes are essentially a type of dates that are packed with plenty of health benefits. Yomie’s Rice x Yogurt get their jujubes all the way from Xin Jiang, where the dates are extra plump and sweet. When blended into the yogurt drink, these small but mighty fruits suffuse the entire drink with a lovely, natural honey-like sweetness that is incredibly addictive.

Some benefits that they are known for include the regulation of blood circulation, prevention of constipation and the improvement of bone strength. For those of you who have trouble sleeping at night, jujube is also known to help you improve your sleep quality and get a better night’s rest.

Rich in minerals, protein, vitamins B1 and B3, the Red Bean Purple Rice Yogurt (S$6) helps regulate blood sugar and lower cholesterol levels, eliminate edema and gives the entire body a light detoxification.

FRESH FRUIT x YOGURT SMOOTHIE 

If you love drinks that use the natural sweetness of fruits for enhancement, you definitely should get yourself one of their Fresh Fruit x Yogurt Smoothies!

Each cup comes with a generous helping of selected fresh fruits that provide health-boosting benefits from added vitamins and fibre. You have to taste it to believe it!

The Passionate From Miles Away (S$6.60) drink was our absolute favourite out of the trio of passionfruit, avocado, and strawberry drinks that we sampled. Each refreshing cup comes with plenty of soft passionfruit pulp and crunchy seeds, giving it an overall interesting texture. In addition to that, it’s sweet yet slightly tart flavour adds a subtle tanginess that goes well with the original flavour of the yogurt.

Passionfruit also contains a number of key nutrients and is rich in antioxidants, has a low glycemic index, improves insulin sensitivity and contains plenty of fibre.

We also thoroughly enjoyed Avos! (S$7.20), a drink that lends it creaminess from the luscious, buttery flesh of ripe avocados which also provide the drink with a delicately sweet and nutty touch.

Avocados are known to be heart-healthy fruits that are great for your vision and lower the risk of osteoporosis, cancer, and other chronic diseases.

Strawberry lovers should also check out Straw to My Berry (S$6.60), a pretty pink-hued drink that comes loaded with fresh, plump strawberries which permeate the entire concoction with a sweet, slightly acidic flavour. They are also an excellent source of Vitamin C, manganese and antioxidants.

Yomie’s Rice x Yogurt
Westgate 
3 Gateway Drive, #01-09A
Singapore 608532
Nearest Station: Jurong East 

CityLink
1 Raffles Link, B1-07A
Singapore 039393
Nearest Station: City Hall

Centrepoint
176 Orchard Road
The Centrepoint, #B1-K1
Singapore 238843
Nearest Station: Somerset

This post was brought to you by Yomie’s Rice x Yogurt.

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.

Acai bowls are increasingly becoming a favourite go-to light snack for the health conscious. Due to its nutritious factors, acai bowls are perfect post-meal desserts or a good meal replacement as they are filled with antioxidants, vitamins, minerals, fibre, protein and healthy fats required by the human body.

Amidst the daily indulgence of your favourite food, you can give acai bowls a try to achieve that hot summer figure you’ve always wanted. Here are 11 Amazing Acai Bowls In Singapore To Try.

PROJECT ACAI

As Singapore’s first Acai Superfood Cafe, Project Acai has seen tremendous success since they first opened at Holland Village. Their Acai bowls contain the very coveted acai berries that are packed to the brim with antioxidants, fibre and other nutritional benefits. The best part? They taste great too!

27 Lorong Liput
Holland Village
Singapore, 277738
Daily: 11.30am – 10pm
Nearest Station: Holland Village

Photo Credit: Seed and Soil 

SEED AND SOIL

Tucked away at the Tanjong Pagar Business district area lies Seed and Soil, which serves daily handmade Acai bowls and a variety of cold-pressed juices. With their experience in working with nutritionists, you can trust that their acai bowls are nothing short of nutritious.

The crowd-favourite chocolate peanut butter Cacao Warrior is one Acai bowl you must try. Nutty and chocolatey, it is truly a guilty pleasure—sans the guilt. Seed and Soil’s smoothie bowls are available in three sizes—Grab (S$8), Reg (S$10) and Large (S$12).

Tanjong Pagar Plaza
#01-22
1 Tanjong Pagar Plaza
Singapore 082001
Tel: +65 9644 0752
Mon to Fri: 8am – 8pm
Sat: 10am – 5pm
Nearest Station: Tanjong Pagar

Photo Credit: Stellahhl

AFTERGLOW BY ANGLOW

A cafe establishment located at Keong Saik Road—a trendy place known for its hipster cafes and classy restaurants—Afterglow by Anglow serves amazing Acai bowls that are to-die-for and Instagram-worthy.

Although prices are on the steeper side, the ingredients used are of high quality. Featuring an ice-cream like texture, the smoothie is presented in a wooden bowl, topped with salted tahini ‘caramel’, coconut cracker, banana, raw muesli, cocoa powder and more.

24 Keong Saik Road
Singapore 089131
Tel: +65 6224 8921
Mon to Sat: 12pm – 10.30pm
(Closed on Sun)
Nearest Station: Outram Park

Photo Credit: Park Bench Deli

PARK BENCH DELI

More renowned for their incredibly flavoursome sandwiches, Park Bench Deli has developed their menu and now, it even offers Acai on their menu!

Its version incorporates an acai berry smoothie with chia seeds, coconut flakes, honey granola and fresh fruits like blueberries, strawberries and bananas. At an affordable price of S$8 per bowl, there is a generous amount of toppings—definitely worth every penny!

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179 Telok Ayer Street
Singapore 068627
Tel: +65 6815 4600
Mon to Fri: 7.30am – 4pm, 5pm – 10pm
Sat: 9am – 3.30pm
Nearest Station: Telok Ayer

Photo Credit: Beriwell

 BERIWELL

Beriwell is a newly-opened tropical themed cafe located in Katong. The aesthetics of the store is designed to make people feel like they are on a beach holiday. You’ll fall in love with the store upon stepping inside.

The cafe is also the first to introduce acai soft serve in Singapore. Yes, you heard it right—acai soft serve! Isn’t this a really refreshing twist as compared to your normal acai bowl? The two main items on their menu include the Superswirl (a soft serve that comes in either Acai or Coconut flavour) and Smoothies. So, head on down for some ‘berry’ good acai bowls!

19 East Coast Road
#01-01
Singapore 428746
Tel: +65 9380 3816
Daily: 9am – 11pm
Nearest Station: Dakota

Photo Credit: Parallel

PARALLEL

Situated in the heart of the Central business district area, the acai bowls at Parallel are a great midday pick-me-up, breakfast-to-go or a light dinner meal replacement.The three main acai bowls on their menu include the Superstar (S$8.90), Amino (S$8.90)  and Antioxidant (S$8.90). For a slightly bigger bowl with more toppings, it is priced at S$12.90.

Designed to cater the office crowd, the acai bowls are a convenient for a quick takeaway and for health-conscious office folks looking for wholesome eats.

1 Raffles Place
#B1-34
Singapore 048616
Tel: +65 9298 2896
Mon to Fri: 7.30am – 9.30pm
(Closed on Sat & Sun)
Nearest Station: Raffles Place

Photo Credit: The Good Boys Cafe

THE GOOD BOYS CAFE

The selective range of insta-worthy acai bowls is the reason why we love The Good Boys Cafe. The ingredients are presented in a heart-shaped wooden bowls and carefully arranged to suit the different acai options.

If you are a matcha-lover, you may want to consider their signature Fruity Matcha (S$12). Other interesting combinations include the Crimson Lush with beetroot & date and Viva Amazonia with acai and banana.

The Commerze Building
#01-26
1 Irving Place
Singapore 369546
Tel: +65 8130 1083
Mon to Fri: 8am – 6.30pm
Sat & Sun: 10am – 6.30pm
Nearest Station: Bartley

Photo Credit: An Acai Affair

AN ACAI AFFAIR

An Acai Affair is founded by two undergraduates who aim to make healthy acai bowls affordable for all to enjoy. They believe in using the freshest and finest ingredients for their delicious acai bowls and smoothies.

If you are someone who prefers a rich bowl of acai, An Acai Affair is your best bet since additional liquids like juices or coconut water are not added to dilute the acai base. Their acai bowls (starting from S$5.90) come with a range of toppings such as honey, cashew butter and almond butter.

101 East Coast Road
Singapore 428796
Tel: +65 9792 0837
Sun to Thu: 12pm – 10pm
Fri: 12pm – 11.30pm
Sat: 10am – 11.30pm
Sun: 10am – 10pm
Nearest Station: Eunos

Photo Credit: Haakon Superfoods and Juice

HAAKON SUPERFOODS AND JUICE 

Located conveniently in town, Haakon Superfoods and Juice offers a wide range of superfood bowls, salads and smoothies that attracts the health junkies. The menu offerings feature wholesome ingredients that align with the cafe’s Scandinavian philosophies.

The Hakkon’s Classic Acai Bowl (S$7.90) is a must-try. Nutritious and yummy, the acai is topped with fresh fruits such as blueberries, bananas and strawberries served on a base of slightly sweet chai parfait.

313@Somerset
#B2-14
313 Orchard Road
Singapore 238895
Mon to Sun: 10am – 9.30pm
Nearest Station: Somerset

Photo Credit: Strangers’ Reunion

STRANGERS REUNION

Jumping on the acai bowl bandwagon, Strangers’ Reunion’s latest range of acai bowls proves that healthy food can be delightful and palatable as well.

The awesome superfood bowls include Acai Smoothie Bowl, Avocado Smoothie Bowl and the Coconut Chia Pudding (S$11.90).

35 Kampong Bahru Road
Singapore 169356
Tel: +65 6222 4869
Mon, Wed, Thu & Sun: 9am – 10pm
Fri & Sat: 9am – 12am
(Closed on Tue)
Nearest Station: Outram Park

Photo Credit: Randy Indulgence

RANDY INDULGENCE

This is definitely a sweet spot for people who love to indulge in everything-sweet but in a healthier way. Randy Indulgence serves cereal bowls, healthy acai bowls and fruit ice cream.

Their aesthetically-pleasing acai bowls came mainly in two sizes—Diet (S$7.90) and Happy (S$9.90) and you can choose between the Fruity Bowl or Protein Bowl.

Tanjong Pagar Centre
#B1-10
7 Wallich Street
Singapore 078884
Tel: +65 8808 4758
Mon to Fri: 8am – 9.30pm
Sat & Sun: 11am – 6pm
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.

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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

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/.