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10 More High-Protein Hawker Meals to Try in Singapore
Eating enough protein doesn't have to mean preparing meals at home or spending more on food. Singapore's hawker centres offer plenty of familiar options that can fit into a balanced diet, even on busy workdays. In this article, we share 10 more high-protein hawker meals to try, with practical ideas to help you make better food choices during lunch breaks while enjoying the local dishes you already love.
corporate wellness
Why is it important to pay attention to the 3 Highs? If unmanaged, these chronic conditions can lead to serious health problems such as heart disease, type 2 diabetes and stroke with staggering long-term cost implications and impact on quality of life.
Not sure how to kick start your employee programs? Start with physical activities! This will allow your employees to see the benefits of the wellness programs given to them, and also improves their mental health. Read more on how physical activities can help with your employees' health.
Employee benefits are a factor in whether or not an employee accepts a job offer aside from salary. Benefits allow employees to set monthly benefit limits, giving them complete control over the cost of their benefits based on their wants and needs. Stipends can be given to employees in a variety of ways. But where do you even begin? This is the ultimate list for you to enjoy your employee stipend.
Are you one of those people who does not have a work-life balance? Being hardworking is admirable, but you must also allow adequate and quality rest time in order to function at your best during working hours. In the article we just published, we are sharing with you how sleep influences your performance in 5 ways.
Providing a healthy pantry for your employees can encourage them to eat healthy foods. This will make an impact on their health and especially productivity. Find six healthy pantry tips that you can use in your office.
Employees who are given healthier food options are more likely to make healthier choices. Let's make some simple changes and put a few measures in place at work to encourage a healthier lifestyle and see how eating well can significantly improve your employees' health and well-being!
Planning for your company's employee wellness program? Here is our easy-to-follow 4 step guide for HR professionals and L&D team. Companies with comprehensive corporate wellness programs have a lower number of absent employees and higher productivity levels! In a healthy workplace, the burnout rate would also be greatly reduced!
Looking for ideas for corporate wellness programs? Learn what are the best ways to support your staff wellbeing through employee wellness programs that focus on mental health at the workplace. Provide your employees with the opportunity to work in a positive environment and happier workplace that enables them to showcase their fullest potential.
Surveys have shown that Singapore, along with the UK, has the most unhappy workers in the world which is correlated to the employees' mental health. So, what is the impact if this continues? Drop-in employees' productivity, burnout, fatigue, absenteeism, even anxiety which could heavily impact any business. Read more to find out!
With a rise in health care costs and an ageing population in Singapore, studies show that workplace wellness programs save employers money every year in health cost savings while providing a strategic advantage for employee satisfaction and retention.
Technology solves problems but also has its issues as well. With our experience conducting virtual health programs, these are our solutions to provide the best services for our clients.
You worked so hard from Monday to Friday 9 to 6, received your hard earned salary at the end of the month but ended up spending it to fix your aches and pain caused by the long hours of bad posture and muscle tightness caused at your desk. Is it worth it? Here are the top 5 stretches you can do at your desk to help prevent your hard earned money flying to the masseuse or TCM.
We all feel uncomfortable when we step out of our comfort zone and try something new. However, this is also when we are far from our element and get to experience and learn the most. Remember that one time when you were pleasantly surprised by something you tried out and even found yourself liking it?
Same applies to trying out new fitness classes.
With a huge variety of fitness classes offered now, we are spoilt for choices. We know that it can be quite overwhelming to choose what type of classes to attend first or by which order is best for beginners. Using four popular fitness classes as an example, I am going to share with you how to categorize them and what will benefit you depending on your fitness goals and fitness level.
Exercise has proven to improve productivity, reduce chances of falling sick, reduce stress and increase feelings of happiness. Companies can sign up for our corporate health programs and utilise available fundings to get their employees to stay active and healthy.
Choosing the right running coach is a crucial step towards reaching your fitness goals. At FITFAMCO, our certified coaches offer tailored training plans that align with your unique needs, whether you're a beginner or aiming for advanced performance. With expert guidance, personalized attention, and a structured plan, you’ll stay on track and progress faster, avoiding common mistakes and minimizing injury risks. Investing in a coach is not just about achieving short-term goals, but about building long-term health and running success.
In the past, running was necessary for survival. For many years our ancestors ran to hunt for food and escape from danger. Although our chances of survival now (thankfully) are not determined based on our running skills, we still run for plenty of reasons: health benefits, improve heart function, de-stress, catching the bus, and many more.
There’s no reason running will hurt us IF we run correctly.
Exercise
Ramadan holds profound significance as a celebratory month for Muslims worldwide. This period is dedicated to fasting, prayers, reflections, expressions of gratitude, and community engagement. Fasting spans from dawn to dusk, with a central focus on spiritual priorities. However, it is equally crucial not to overlook the importance of maintaining physical health. A robust physical well-being not only facilitates smoother fasting but also enhances the quality of prayers and promotes better concentration in the regular activities of daily life. Continue to read to discover exercise and nutrition tips during Ramadan.
Whether we like it or not, our bodies undergo various transformations as we age. These changes, inherent to the natural course of life, encompass a blend of age-related structural, biochemical, and physiological shifts. While some of these alterations are inevitable, the way we lead our lives, including our level of physical activity and exercise, significantly influences the speed and extent of these changes. While the positive effects of exercise on overall health are widely acknowledged, the advantages of strength training, also known as resistance training, are gaining increased attention and promotion.
Welcome to the world of fitness, where the journey to a healthier, stronger you begin with a few simple steps or should we say, machines. Navigating the array of gym equipment can be overwhelming for beginners, but fear not! In this blog, we'll demystify five common gym machines, breaking down the intimidation factor and guiding you through the proper usage of each. Let's dive in and learn how to make the most of your gym experience, one machine at a time!
Cardio is a form of exercise that elevates your heart rate and accelerates your breathing, thereby enhancing the efficiency of your heart and lungs. Popular forms of cardio encompass running, cycling, swimming, and walking. These activities offer a myriad of advantages, ranging from facilitating weight loss and promoting overall health to reducing stress levels. Here are some forms of cardio you can perform in the gym.
Pull-ups are more than just a challenging exercise; they are a fundamental cornerstone of strength training with a multitude of benefits. Incorporating pull-ups into your fitness routine can yield numerous advantages for your overall health and well-being. Continue to read to discover how to start your first pull-ups, common mistakes, and more tips.
In this blog, you'll discover the power of bodyweight exercises, a simple yet effective form of strength training using your own body weight for resistance. Learn why these exercises are ideal for enhancing muscle development, functional movements, and overall fitness, without the need for extensive equipment. We'll cover key exercises like push-ups, pull-ups, planks, and squats, providing essential tips for each.
Embarking on your journey to build muscle effectively requires a foundation of knowledge. In this blog, we'll delve into the core principles that are pivotal for successful muscle building. These three essential factors encompass proper training, nutrition, and rest, each playing a vital role in shaping your path to achieving your muscle-building goals.
Curious about how to kickstart your fitness journey? Delve into the world of strength training—a beginner's gateway to reshaping your body and revitalizing your life. Uncover benefits like increased strength, efficient calorie burning, and injury prevention. Get ready to transform through tailored workouts and expert guidance.
Why are mothers-to-be encouraged to exercise when pregnant? What exercises can they do and at what intensity and frequency? Our prenatal personal trainer has listed down 5 simple exercises that you can do when pregnant, be it in the first, second, or third trimester.
New advancements in technologies spell for great innovation and productivity ahead. SgFitFam’s very own founder, Gina Chan, has been advocating that the adoption of digitalisation is as vital as is beneficial. There are technologies easily available to digitalise information be it for personal or professional use. Here are 3 interesting applications that we would like to share with you to assist you in your fitness goals.
Feeling pain in the elbow when straightening your arm? Golfer’s elbow can be seen in those who tend to experience excess or repeated stress at the elbow, often from activities that involve twisting or flexing their wrist repetitively. What type of stretches and exercises are recommended to treat inner elbow pain?
As we all know, setting new goals and resolutions at the start of the year often results in us not achieving them. This is because suddenly switching up our routine can be hard to sustain. These are the top 3 obstacles most people face when adopting a new lifestyle, and here’s how you can overcome them.
Home workouts and running outdoors have become a new norm during this circuit breaker. However, not everyone has adequate information to plan and execute their own workout routine effectively. Therefore, our live talk show, SFFseries, will be a reliable avenue for viewers to gain knowledge and learn practical habits which can be applied to their daily lives.
We have seen many people turning to the internet for workout videos and programmes, or simply heading to the park for a jog since the start of the circuit breaker. However, most people were unable to see any more improvements after exercising for a few weeks and have lost motivation. Here are 3 simple tips that can help you get back on track and give yourself a sense of empowerment by planning your own exercise routine!
To prevent muscle tightness and pain, as well as feeling lethargic due to prolonged sitting and inactivity, follow along to our short 15-min stretching videos to rejuvenate yourselves and take a break from work.
This is a compilation of all the stretches you can do easily when working from home (or at the office when the circuit breaker ends).
The answer is YES. Most of us are afraid of catching the virus and besides washing our hands regularly and practising good personal hygiene, boosting our immune system can also reduce our likeliness to fall sick. This includes resting well, eating a healthy diet (does not include packets of instant noodles and canned foods), and exercising regularly.
If you are not sick, there is no reason why you should stop exercising. Besides doing a home workout, here are some helpful tips to keep yourself safe when exercising in public/shared spaces.
As much as we wish that we could have special powers to help us with spring cleaning, it might not be that bad. During this period, we are busy with preparations and may be pressed for time. Other than just removing dust and getting rid of clutter, we can think of it as clocking in an exercise session as well. Burn calories and tone your muscles while doing your chores. No need to wait till after Chinese New Year to start your fitness journey!
Most of us dream of having a peach bum and have the impression that it is hard to attain. However, our buttocks are actually made up of a group of gluteal muscles (one of the largest muscles in the lower body). Similar to other muscles in your body, these muscles require training in order to grow and be firm.
We asked our rehab trainer, Sarah Caisip, about the common pains clients usually see her for, and the questions they would normally ask. Know if your trainers are legit and are not only temporarily “fixing” you and making you come back again and again.
In our previous post, we mentioned the benefits of qigong. (Read: Is Qigong Only For The Elderly?) This time, our qigong specialist is back to teach you 3 beginner-friendly exercises you can do to achieve better health and rest. Step by step instructions are listed and a short audio clip for progressive muscle relaxation is also included for you to follow along!
You worked so hard from Monday to Friday 9 to 6, received your hard earned salary at the end of the month but ended up spending it to fix your aches and pain caused by the long hours of bad posture and muscle tightness caused at your desk. Is it worth it? Here are the top 5 stretches you can do at your desk to help prevent your hard earned money flying to the masseuse or TCM.
We all feel uncomfortable when we step out of our comfort zone and try something new. However, this is also when we are far from our element and get to experience and learn the most. Remember that one time when you were pleasantly surprised by something you tried out and even found yourself liking it?
Same applies to trying out new fitness classes.
Just started your fitness journey but found the gym too intimidating? Don’t worry, you can begin with these equipment as you build up on both your fitness and confidence level. Read more to find out!
The first thing that pops into your mind when you hear “qigong” is most likely a group of elderly folks gathered together in a park or a community center. However, is qigong only suitable for the older population? Doing qigong is similar to installing an upgraded engine. Our physical and sporting performance can be improved and we will become stronger. What other benefits can we get from doing qigong?
When expectations are not properly aligned between trainer and client, it usually leads to unpleasant experiences, unhappy people and zero results. What are some of the misconceptions of engaging a personal trainer and what you should NOT expect to save yourself from awkward situations?
Here are 5 beginner-friendly exercises you can do at home to build on the foundation movement and learn how to activate your major muscles (chest, legs, core, back). We will share with you what are the common “but I feel this muscle leh" and where are the places you are actually supposed to feel. Have you been doing your basics right?
Learn 5 EASY TO IMPLEMENT habits into your daily routine to kick start a healthier lifestyle. It’s really not that hard if you are ready to do something about it!
Yes...and no. It all depends on the individual. The most common reason I hear from some who says no to personal training is that they can just go online and source for an exercise program easily. If so, have you ever wondered why you still spend that money to see a doctor and not just “go online and search”?
Have you ever wondered why you could never maintain your workout lifestyle or what may be affecting you to not work out even though you know it’s important? We have listed 5 common excuses for not exercising and our solutions on how to overcome them.
Diet plays a crucial role in managing hypertension. What you eat directly impacts your blood pressure. Consuming foods rich in potassium, magnesium, and fiber can help lower your blood pressure. On the other hand, excessive sodium can raise blood pressure, putting additional strain on your heart. A personalized nutrition plan can help balance these nutrients to control your blood pressure more effectively. By focusing on foods that are both heart-healthy and tailored to your lifestyle, you can make a real difference in your overall health.
When it comes to improving your health, working with the right nutritionist is key to achieving lasting results. Whether you're looking to lose weight, manage a chronic condition, or simply adopt healthier eating habits, choosing the right expert is crucial. In this article, we not only guide you on how to choose the best nutritionist for your needs but also introduce you to the top 5 nutritionists in Singapore who can help you achieve your health goals.
nutrition
Hawker food in Singapore is known for being delicious, affordable, and convenient. However, some hawker dishes can be high in calories, fat, and sodium, which can contribute to health problems if consumed in excess. Choosing healthier options is important for maintaining a balanced diet and promoting overall health during your lunch break or while dining out.
Ramadan holds profound significance as a celebratory month for Muslims worldwide. This period is dedicated to fasting, prayers, reflections, expressions of gratitude, and community engagement. Fasting spans from dawn to dusk, with a central focus on spiritual priorities. However, it is equally crucial not to overlook the importance of maintaining physical health. A robust physical well-being not only facilitates smoother fasting but also enhances the quality of prayers and promotes better concentration in the regular activities of daily life. Continue to read to discover exercise and nutrition tips during Ramadan.
Chinese New Year is approaching fast, and as the festive season rolls in, many of us tend to abandon our usual healthy eating habits. After all, it's just once a year, isn't it? However, if we reflect on it, celebrations like Hari Raya, Christmas, Deepavali, Good Friday, National Day, New Year’s Eve, birthdays, and anniversaries are also annual events. Wouldn't it be wonderful if we could break the pattern of indulging before and restarting our healthy routines after each holiday? Equip yourself with accurate, evidence-based health and nutrition tips to sidestep disappointment and maintain your well-being during the holidays.
Did you know that there is a relationship between the food that we eat and mental health?
The nutrients we consume play a crucial role in supporting brain function, regulating mood, and influencing neurotransmitter production. While there is no magic food that can instantly improve mental health, certain foods can provide essential nutrients that support brain function and promote a positive mood.
Are you dealing with thyroid problems and having difficulty managing your weight or diet? The thyroid gland, shaped like a butterfly and located in the front of the neck, regulates metabolism. If it isn't functioning properly, you might begin to gain weight. Here are some tips to help you manage your thyroid and maintain a healthy weight.
Making healthier food choices before eating out is important for several reasons. Firstly, eating out can be a source of excessive calorie intake, which can lead to weight gain and other health issues. Choosing healthier options can help you maintain a healthy weight and reduce your risk of chronic diseases such as obesity, diabetes, and heart disease. Secondly, many restaurant dishes are high in sodium, saturated fat, and added sugars, which can also contribute to health problems. By choosing healthier options, you can reduce your intake of these harmful substances and improve your overall health. Lastly, making healthier food choices before eating out can help you feel better physically and mentally. A diet rich in fruits, vegetables, lean protein, and whole grains can improve your energy levels, mood, and overall sense of well-being.
Are you or your family members falling sick regularly with or without the COVID-19 virus? If that is the case, then this blog might be a perfect read-up for you.
Do you know that people with diabetes still can enjoy fruits daily? Do you think sugary drinks are the cause of diabetes? Continue reading to find out more as we bust the myths about diabetes.
The month of September is recognized as International PCOS Awareness Month. Polycystic ovary syndrome (PCOS) is a condition causing hormonal problems that is common among women of reproductive age. It describes where small cysts (fluid-filled sacs) appear on the ovaries. These follicles that surround the eggs cause the ovaries fail to release eggs regularly.
Why is it important to pay attention to the 3 Highs? If unmanaged, these chronic conditions can lead to serious health problems such as heart disease, type 2 diabetes and stroke with staggering long-term cost implications and impact on quality of life.
Nutrient-rich food can rev up the brain: The brain consumes more than one-fifth of daily energy needs. In a study, those who overate reported less energy and more physical tiredness, sleepiness, and lethargy in the 4 hours after eating, while those who ate only until comfortably full had no adverse effects. Therefore, it is important for us to look after what we eat to nourish your brain and body.
Providing a healthy pantry for your employees can encourage them to eat healthy foods. This will make an impact on their health and especially productivity. Find six healthy pantry tips that you can use in your office.
Employees who are given healthier food options are more likely to make healthier choices. Let's make some simple changes and put a few measures in place at work to encourage a healthier lifestyle and see how eating well can significantly improve your employees' health and well-being!
Item 11-20 of 20. Want to have your daily optimal protein intake? Here are 20 ideas of high protein snacks and meals suitable for vegans, pescatarians and vegetarians alike.
Want to have your daily optimal protein intake? We have 20 high-protein meal ideas you can prepare anytime and possibly find in Singapore as well if you choose to eat out.
Do you wish to have better gut health while being able to lose weight at the same time? With good microorganism composition and diversity living in our gut, you will have a stronger immune system, heart and brain health, improved mood, better sleep, effective digestion, and may even prevent some cancers and autoimmune diseases. Find out what are the 3 simple ways we can implement to improve our gut health.
Shopping around the supermarket for ingredients, cutting the ingredients in the kitchen and cooking them into meals. When you hear the words “meal prep”, these are probably some of the things that come to mind. Fortunately, there are easier ways to help you prepare your meals. Here are three ways to help you get your meals prepared faster!
Sustaining a consistent diet and exercise plan can be a challenging task, especially when our work, personal commitments and lifestyle get in the way. Often I am asked by individuals trying to lose weight about the best way to eat at social gatherings. Are there any ways to prevent or minimise weight gain during a social gathering that serves abundant and decadent food? Here are five strategies that can help you manage your eating when you are next out with your colleagues, friends or family.
When we think about weight loss, the biggest question asked is which diet works best, and you’ll get a bunch of answers. Cut the carbs, go keto, gluten free, eat the horn of a unicorn, mix this herb you’ve never heard of into your food, drink this miracle shake that will totally change you into a supermodel.
Let me tell you a tiny secret: Every commercial diet available in the market right now works. They all come with pictures stating results, and in most cases, the popular ones are real, actual results. But there are some factors you should look at before jumping on the bandwagon.
Suicide is a global issue that affects individuals and communities across the world. This Suicide Prevention Day, observed on September 10th every year, serves as a reminder of our shared responsibility to save lives and promote mental well-being. In this blog, we'll explore what suicide prevention entails, how to recognise signs of suicidal thoughts, strategies for addressing these thoughts, and how to support someone who confides in you about their struggles.
As Singaporeans come together to celebrate National Day, we not only rejoice in our shared history and achievements but also take this opportunity to address a vital aspect of our well-being: mental health. In a fast-paced and competitive society like Singapore, where success and progress are highly valued, it is essential to pause and reflect on the state of our mental health. This National Day, let us embark on a journey to prioritize mental well-being and promote a compassionate and understanding environment for everyone.
Did you know that there is a relationship between the food that we eat and mental health?
The nutrients we consume play a crucial role in supporting brain function, regulating mood, and influencing neurotransmitter production. While there is no magic food that can instantly improve mental health, certain foods can provide essential nutrients that support brain function and promote a positive mood.
June is here, and with it comes a vibrant and important celebration: Pride Month. Pride is a time to honor and support the LGBTQ+ community, recognize the struggles they have faced, and celebrate their achievements. In the realm of human resources (HR), Pride Month holds immense significance. It serves as a reminder of the importance of fostering a workplace that embraces diversity, promotes inclusivity, and champions equality for all employees. In this blog, we will explore how HR professionals can make Pride Month meaningful and relatable within their organizations, creating an environment that celebrates individuality and supports the LGBTQ+ community.
Psychological safety is the secret ingredient that can significantly boost team performance and unleash the full potential of individuals. In this blog post, we will explore the concept of psychological safety and its profound impact on team dynamics, creativity, innovation, and overall team performance.
Does your workplace still carry a significant stigma around mental health? There are plenty of challenges in the office and sometimes things might get too overwhelming for everyone. We all strive for a mental health-friendly workplace, and it is essential to create a supportive work environment for employees to avoid stress and burnout.
Have you ever sat on a corner and felt like there’s too much to do with so-little time? Or have you ever experienced being so drained you have no more energy to spend time with family or friends? These are just some of the common signs of burnout. Continue reading to find out more.
Are you one of those people who does not have a work-life balance? Being hardworking is admirable, but you must also allow adequate and quality rest time in order to function at your best during working hours. In the article we just published, we are sharing with you how sleep influences your performance in 5 ways.
Looking for ideas for corporate wellness programs? Learn what are the best ways to support your staff wellbeing through employee wellness programs that focus on mental health at the workplace. Provide your employees with the opportunity to work in a positive environment and happier workplace that enables them to showcase their fullest potential.
Surveys have shown that Singapore, along with the UK, has the most unhappy workers in the world which is correlated to the employees' mental health. So, what is the impact if this continues? Drop-in employees' productivity, burnout, fatigue, absenteeism, even anxiety which could heavily impact any business. Read more to find out!