NutriFit

Why count your calories now? Because new year is rolling around soon and before you know it, you've blown the chance to start the year right. If chicken was part of the family feast you had over the Christmas weekend, and it should, then you'll likely have taken 248 calories per serving. It is estimated at 25% fat (especially if fried) and 75% protein. So bulking up during these feasts are a good time to start. The excess protein from ham, turkey and sausages are essential amino acids for muscle growth when you exercise. Protein and carbohydrates combined, like chicken potato pie and Chinese-style meat buns and fish & chips, are a common combo in Singaporean menus. It can provide upwards of 220 calories per serving, which is 1 fist size. And dishes don't come in small fist sizes, right? The less carbs the better, so your body won't have to store the excess carbs as fats instead. Nonetheless, the ever-present cookies and delicacies of the season are alway...

If you've tried a vegetarian diet or gone to the extreme of being vegan before (or if you still are, congrats), you would have noticed many changes to your body. For one, your step would be lighter, because you've either shed some weight or gotten more energetic. Second, you would have understood the difficulty in selecting foods that you would otherwise have gobbled down without a thought. For a start, here are some types of vegetarians and the diets they eat. Pure vegetarian diet - eating meat less than once per month. Semi-vegetarian diet - low consumption of meat (more than once per month but less than once per week) Pesco-vegetarian diet - consumption of fish more than once per month Non-vegetarian diet - eating meat more than once per week A study published by Journal of Human Nutrition and Dietetics showed a mainly plant-based dietary pattern is associated with a lower risk of colorectal cancer compared to a non-vegetarian diet. Furthermore, diets rich...

Whether going vegetarian or vegan, if you've tried eating just greens for a day, you would know the difficulties of sticking with your diet. Salad stops are not as easily available too, and even if they are, the price is going to make your head spin. Anyhow, these are but small inconveniences compared to the health benefits and wholesome diet of fresh produce. A little hassle can be afforded by a disciplined and nutritionally-sound lifestyle, since it is your body and your family that reap the benefits. Here, let's cover on protein as a macronutrient for your body's essential functions. How Much Protein Protein makes up about 30% of your daily diet... or at least it should. To calculate how much is enough for you, the body needs 0.8g of protein per kg of your body weight daily. And if you have a rather active lifestyle (akin to moderate/intense exercise 2-3 times a week), your body requires 1g per kg of body weight. Where To Get Protein Plant based protein li...

Courtesy of Herbalife24, this is a sports drinks at its finest. Protein depletion occurs during exercise and immediately repairs cells once workouts are done, so what you feed your body in the next 15 to 30 minutes determines what's going into the repair process. If you're an athlete or are working out at high intensive levels at least 30 minutes a week, be good to your body. Please get a sports drink that supports your health and recovers at a reasonable rate instead of hurting for the next few days. Do contact me if you'd like to get your hands on some.

Need some inspiration on what to prepare for the dinner table? Need to be sure that what you're cooking is ideal for your family and yourself? Be safe with these sound nutritional advice. You are what you eat, so eat healthy and eat heart. Contact me for more information on healthy dieting!

For the foodie and even the lazy mum in the mornings, these are really simple to make nutrition milk shakes. Kickstart the day with a blended breakfast that's got all the essential nutrients your body needs. Contact me for more info on getting started with this healthy shake!

Setting smart goals is tantamount to achieving your personal objectives in life. Not that the goals are smart or clever-sounding, but they make your direction clearer. So you can use this method in any aspect of your life - job prospects, academic achievements, family growth, ideal physique or skills development. Let's be S.M.A.R.T about what we want to do here: SPECIFIC Make sure your goal is not generalised but personalised. It is your goal, not goals or expectations set by others. (My goal is to...) MEASURABLE Can you put a number or quantity to your goal? This lets you keep track of the direction you're headed, if you're going about the right way or the opposite of it. (Loss 5kg or complete 5 major projects or volunteer at 2 charities or clean the house 2 times) ATTAINABLE Ok, this is the part where we relook the number you've set for yourself. Is it a target within your reach that can be easily done within a reasonable time-frame (refer to Timely)...

Life is subjective, and how each person aims to live to reach her own goals and purpose is up to her individual motivation. And how you pursue your own goals is important too. You can have your WHY - your personal goal in life and your ultimate achievements - but do you have the HOW? A manager once told me that the means justifies the end. The process at which you get through to reach your personal or company goal has to be the most effective and time-efficient method, even if it includes upsetting others or missing lunch to get it done. There's some truth to this statement when it comes to work, but at what expense? Those of others and your own welfare? When this statement wears you and others down, its not something that will sustain you in the long-run. (I missed many meals as a result.) So the process at which you aim to achieve your goals is not and should not be short-cut. In work or diet or exercise, there is no short-cut to success. And success is a ladder, not a...