Mar 16, 2018

Posted by | Comments Off on What are Some Healthy Alternatives To Coffee?

What are Some Healthy Alternatives To Coffee?

Coffee is known to have benefits on the body. Healthy amount of coffee yields to better concentration and state of mind, thus allowing a worker to achieve maximum work productivity. While it is effective in that manner, the drink can also turn to be a hazard if consumed in unhealthy amounts.

Cutting back on your coffee intake means you’re training yourself not to be solely dependent on the drink; so here are some alternatives to give you that caffeine boost you need!

Yerba mate
Yerba Mate is renowned to have the same strength of coffee, euphoria of eating chocolate, and the many health benefits of tea. It is a celebrated drink made from the leaves of the South American holly tree. For those who are unable to start the day without having a cup of coffee, yerba mate is a great alternative. It gives the same kick of energy coffee has, with all the essential nutrients on that. It can be consumed in different ways: cold, hot, with honey, or in a tea infuser.

Kombucha tea
A type of yeast, Kombucha is popularly served as tea in many countries after fermenting it together with sugar, tea, and other necessary flavors. This drink can be a great substitute for coffee. There are lots of health benefits attributed to kombucha. Some of them include regulating the body’s bowel movement, preventing cancer and other diseases, reducing high blood pressure, and more.

Both rich in caffeine, tea is encouraged more than coffee thanks to the many benefits it brings to the body. Teas range in myriad of blends and kinds, and they can either be drunk hot or cold depending on your preference. You can select from the many specialty teas sold in the market; such as black, herbal, or green tea. They are easily accessible in almost all grocery stores. Some are also sweet enough that you don’t necessarily have to throw in some sugar!

Coconut water
Coconut water recently became popular thanks to its growing consumer number. It is one healthy drink which is still increasingly getting famous by the day; a clear, milky liquid which is made out of fresh young coconuts. This coconut drink is naturally sweet, saving you from artificial sweeteners. It is also rich in rehydrating electrolytes and bioactive enzymes, making it a good replacement for even sports drinks.

Sparkling water
Although deemed as a boring beverage by many, sparkling water is one refreshing alternative to satisfy your coffee cravings while hydrating you in the process. You’ll be surprised to realize how sparkling water is actually delicious and hydrating especially when the drink is flavored with all-natural, sugar-free fruit extracts. There is a number of sparkling waters sold in the market you can choose from!

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Feb 12, 2018

Posted by | Comments Off on 6 Foods to Avoid If Battling Depression

6 Foods to Avoid If Battling Depression

When fighting depression, simple food choices can make a huge difference between feeling worse and feeling more stable. Although burgers and ice cream don’t make us feel anxious or suicidal, too much of these junk foods can cause unfavorable effects to your body’s natural chemistry that might affect your coping mechanism from depression.
If you are someone diagnosed with depression, here’s a list of foods you’re better off avoiding.

1. Alcohol
Alcohol is a central nervous system depressant. If you’re managing mood disorder, better avoid any form of alcoholic drink. Since the central nervous system controls the thinking, reasoning and understanding functions of the brain, it’s a guarantee that it can control your emotions as well. If you drink too much alcohol, it slows down the function of the system, triggering symptoms of depression.

2. Refined Sugar
A bar of chocolate tastes good and provides us that spike of energy. But after 20 minutes, your blood sugar levels plummet, resulting to sugar hangover that depletes your energy, negatively affects your mood and possibly causes sleep disorder, which can further trigger depression.

3. Caffeine
If you are fully dedicated to managing your depression, keep in mind that even moderate amount of coffee can contribute to anxiety and depression. Caffeine is known to disrupt sleeping patterns, making it difficult for you to feel sleepy and stay asleep. It can also cause tremors, nervousness and agitation, which can affect your mood.

4. Hydrogenated Oil
Foods rich in hydrogenated oil are those that are deep fried, such as fried chicken, calamari, cheese sticks and your favorite French fries. Anything deep fried in oil and contains high amount of trans fat can potentially trigger symptoms of depression. Similarly, watch out for foods high in saturated fats, such as butter, regular dairy products and deli meats, as they can trigger the same effects as deep fried foods.

5. Processed Foods
Consuming foods with processed or refined carbohydrates, like cereals, donuts, white bread and pasta, will have the same impact as eating an entire bar of chocolate. After the short time of insulin boost, you will end up feeling irritated, tired and blue.

6. Soy
Tofu and soy milk may be good for the health, but not for someone coping with depression. Although soy is packed with protein, it is also rich in trypsin and protease inhibitors, which are enzymes that make digestion of protein difficult. Also, soy is high in copper, a mineral that’s said to contribute to anxious behavior. If you must include soy to your diet, stick to fermented varieties like miso and tempeh for easier digestion.

Whether you’re fighting depression or just on a diet, remember that feeding with crap will make your feel like crap. If you feed your body with the right food, it will return the favor of making you feel good inside and out.

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Sep 20, 2015

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Tips for Improving Digestion as We Age  


As we grow older, our bodies will surely change – including our ability to digest well. Many Singaporean seniors are having difficulty in digesting well these days because of different factors like medications, lifestyle, gum disease and even tooth decay. If we do not take good care of our digestion, we will possibly encounter different conditions like indigestion, ulcers, constipation and diverticulitis.


The good news is that we can still improve digestion. We should start now. Here are some tips:

  • Stay hydrated: We have to know that constipation will become more common as we grow old. Staying hydrated is the simplest thing that we can do to improve our digestion. Water or orange juice with pulp can ease constipation. Liquids are important as it can soften stools so they can easily pass through our digestive tract. Remember that caffeine can dehydrate us so we have to avoid coffee and tea.
  • Watch what we eat: Our goal is to maintain a healthy weight not only for healthy digestion but for our overall health. When we overeat but less active, we can strain our digestive system and as a result, we will experience heartburn. The best thing to do here is to curb foods especially fatty ones and keep ours meals in reasonable size.


  • Eat lots of fibre: If constipation is our main problem, we should choose foods with high in fibre. Foods rich in fibre includes vegetables, fresh fruits and nuts. Fibre is good for digestion because it “greases” our digestive system.
  • Be active: Being active not only improves our digestive health but also our overall health. We can take on regular aerobic exercises like dancing, walking, swimming and biking.
  • Lessen stress: Stress can take a toll on our health as it increases gastric acid. Gastric gases can lead to indigestion and heartburn symptoms. We can lessen stress by exercising as it releases endorphins – the feel-good hormones.
  • Take care of the teeth: Healthy digestion begins with our mouth and that includes our teeth. With this, it is important that we take good care of our teeth because we rely on it when we chew. We need to chew well so it will be broken into small pieces for it to be absorbed by the body properly.

Our body will not be the same when we age unless we take good care of it when we were young. It is not too late to start now. With the tips mentioned above, we can still improve our digestion as we age.

Healthy smile

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Apr 12, 2015

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A Guide to Breathing Properly  

We do not pay attention to breathing because the body is determinedly doing it for us. We do not need to be reminded to breathe. However, we should know that our regular breathing pattern can affect our body and its functions.


If breathing is done right, it can benefit our health and wellness. If it is done wrong, it can mess our sleep, heart, mood, digestion and muscles. We have to know that there are ways to breathe properly. Here’s how:

  1. Conscious Breathing: We need to be aware of how we breathe. If possible, we need to track our breathing during different day parts. We can for instance use our alarms and check our breathing every time it goes off. We will notice if the breathing is rhythmic, relaxed and through the nose.
  1. Body Conscious: If we are tensed and anxious, notice that our breathing is affected. If we are calm and relaxed, our breathing is rhythmical.


  1. Breathe Through the Nose: We do not notice it but sometimes, we do not breathe through the nose. To do this, we need to close the mouth and the tongue should be located up the palate. This act will ensure that we breathe in and out of our nose.
  1. Straight Posture: When we stand straight, we give the diaphragm enough space to do its work.

We do not know it but most Singaporeans are over-breathing, holding our breath or shallow breathing. In some ways, it needs to be improved and the ways mentioned above can make a difference at the end of the day. If we want to know more, we can consult experts here in Singapore.


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Apr 8, 2015

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Sleep Requirements for Different Groups  

Sleep is part of our everyday life. Without it, we can’t function properly. Putting this in mind, the quantity and the quality of our sleep is therefore important to our overall wellness and health. If you’re wondering how much sleep you should get, the National Sleep Foundation (NSF) in the United States has the answers.


The NSF procured the help of many scientists in the fields of paediatrics, psychiatry and obstetrics and gynaecology who spent more than 2 years to come up with this study. Singaporeans can benefit from this study as well. The NSF released a chart that shows the recommended sleep for optimal health for each age bracket. These are:

  • New-borns (0-3 months): The range of sleep for new-borns is from 14 to 17 hours every day.
  • Infants (4-11 months): The range of sleep for infants is from 12 to 15 hours every day.
  • Toddlers (1-2 years): The range of sleep for toddlers is from 11 to 14 hours every day.
  • Pre-schoolers (3-5 years): The range of sleep for pre-schoolers is from 10 to 13 hours every day.


  • School age children (6-13 years): The range of sleep for school children is from 9 to 11 hours every day.
  • Teenagers (14-17 years): The range of sleep for teenagers is from 8 to 10 hours every day.
  • Younger adults (18-25 years): The range of sleep for younger adults is from 7 to 9 hours every day.
  • Adults (26-64 years): The range of sleep for adults is from 7 to 9 hours every day.
  • Older adults (65+ years): The range of sleep for older adults is from 7 to 8 hours every day.

The new study of NSF will surely help all Singaporeans in terms of quality of sleep.


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Jun 18, 2014

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Healthy Refreshments

The sweat-inducing heat of the Singaporean climate can certainly provoke us to long for a tall glass of ice-cold drink. But before we grab another sugar-laden drink mixed with tons of ice, we should really consider what’s good for our health and opt for better refreshments. And just when you thought that a glass of cold water is your only option, you’re mistaken because here are some drinks that will leave you refreshed without the excess sugar.


Fresh Fruit Juice

A great way to consume more fruits is to mix them to create a tasty concoction. Not only are fruit juices good on your taste buds, they’re also packed with several health benefits. And one store that has mastered the art of serving healthy and great-tasting fruit juices is Freshman. They have a great selection of mixes and you are always guaranteed that the fruits you’re getting are fresh and of good quality.

Healthy Iced Tea

Singaporeans love their iced tea. Unfortunately most iced teas sold in the market are high in sugar, but not the ones from home-grown brand TWG (The Wellness Group). We might think that TWG only offers tea leafs and tea bags meant to be served hot, but you’d be delighted to know that they also offer a range of iced teas perfect for summer.


Detoxifying Juice

Perhaps it’s quite shocking to find a juice cleanse in this list. But before you dismiss the idea, do consider trying Joob’s single, juice bottles. Yes, juice cleanses usually last for at least 3 days, but Joob provides another option for those who are not into juice cleanses. For these clients, Joob offers their single bottles still made with all the goodness from organic, cold-pressed juices. Joob is confident that you can still gain a number of health benefits even with a single bottle of their juice.

healthy juice


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