Tag Archives: healthy diet

Are you unhappy about your weight or your body shape? Whether you are thin, or plump, or untoned, or just simply not feeling your best even by putting on your best outfit, do take some time to read on. This article might just help you find back your ideal self!

Born and spent all my life in Singapore, I am shamefaced at how bad we Singaporeans eat. 80% of our food choices consist of more unhealthy (simple) carbohydrates than healthy proteins or vegetables. Not to even mention the oily, salty, lots of gravy, lots of seasoning added food out there to whet our appetite and probably resulting in us eating more than what we should actually consume.

Nutrition is a complex subject. Here, a picture probably speaks a thousand words in explaining what makes up a healthy meal portion.


*Image Courtesy of Harvard School of Public Health

This is an ideal Plate Portion diagram. The biggest mistake commonly made with our diet is having too much of carbohydrates (stated as ‘Whole Grains’ in the chart), and too little of vegetables and fruits.

Replace starchy processed complex carbohydrates for natural ones :

Instead of having white bread, white rice, white pasta, cakes etc; opt for wholemeal bread, oats, nuts, brown rice, potatoes, beans etc.

Obtain natural simple carbohydrates from fruits :


Simple carbs are also known as sugar. Our body requires sugar (in the form of glucose) for readily available fuel for our brain and muscles. Having sweets, chocolates, cakes, pastries etc is very unhealthy. Choose from fruits and vegetables. They not only provide sugars but other important vitamins as well.

Find the ‘greenest’ vegetables :


We have heard of ‘color plating’, and choose vegetables that are really green or colorful. The really colorful ones do contain more vitamins, minerals and fibres.  Choose from vegetables like broccoli, spinach, kale, capsicum etc. Mix them with slight starchy vegetables like sweet potatoes, corn, pumpkins, root vegetables. Best to eat some of the greeny vegetables raw.

Good protein source for muscle building :

Protein sources are aplenty. We have animal protein (your regular meat, fish, eggs, dairy products) and plant protein (peas, beans, tofu, grains, nuts, cereals etc.) In healthy eating terms, you should aim to have more plant protein than meat protein. The latter is usually high in fat and cooked with lots of oil. Plant-based proteins are easier to digest and are low in fat and high in fibre.

Our body needs all the right nutrients to function at its optimum. 3 meals a day is essential. The more you wish to lose (or gain) weight, the more important it is for you to have your 3 meals a day. Instead of cutting out a meal, go for a smaller plate instead, bearing in mind to still keep the portions right.

Many of you may ask : Why do we need to eat especially to lose weight?

Regardless of whether you eat or not, your body still carries on functioning. The body is like a machine that does its work round the clock. Because we need food to burn to give us energy, starving yourself make your body work harder finding the ‘fuel’ to burn. It is important to keep your metabolism fired up with the right food at certain times of the day. Skipping meals make you hungrier later and that sets your body off to crave for sugary and fatty food as these provide a faster energy boost as compared to a steady energy releasing protein.

Skipping meals gave you an uneven distribution of calories.

When your body skips a meal, it results in a downtime where your body is not getting its ‘fuel’ supply to burn for energy. No one meal should be so insignificant that you skip it, because without calories to provide energy, your body starts to react badly by feeling fatigue, stress, mood swings etc.

Your body is not getting the energy it needs to function properly.

Because your body is not able to function properly, your daily activities suffer. Your productivity and output will decrease because your body reacts badly in any possible way you can think of. When you are working, you might not be able to focus. When you are engaging in any physical activity, you feel tired and lack of energy.

Create cravings which will foster bad eating habits.

Sugary or starchy foods are known to give you a quick energy boost. These includes biscults, chocolates, pizzas, noodles, rice, cakes, pastries etc. These carbohydrates give you a quick perk-me-up, but it dips really fast making you feel depleted and craving for more sweets. You probably end up feeling ‘full’ from all the unhealthy snacks and junk food.

Causes overeating without realizing it.

Your guilt may get to you after having all the snacks before, and when it comes to meal times you try to ingest a usual portion of your meal. In turn, you end up overeating and what the body does not absorbed properly turns into fats. Yuck!


Now, if you know you have been eating unhealthy all these while, isn’t it a good time to start making a change? If you have a choice between fat, unhealthy, and feeling sickly all the time vs healthy, radiant, having bountiful energy, which would you choose?

Your health (and how you look) is ALWAYS your choice. Don’t give in to laziness or convenience.Let me know how you kickstart a good dieting habit!

Its been a while since the fad on raw food diet, but there are still many of us who remain skeptical to it, having reservations about the idea thinking our body may not adjust to it.

I caught a segment on my local tv today, and there we have a naturopath and nutritionist introducing the raw food diet (short RFD). Here’s a little bit of research I’ve done and would like to share with my readers, hopefully me and you girls out there can start a plan to work on this together.

Why eat raw food? 

Food is believed to retain most of its nutrients when it is uncooked. In a RFD, much as most of the food is eaten raw, heating is acceptable so long it is kept between 40-47 deg Celsius (104 – 118 deg. Fahrenheit). Cooking food is said to denature the enzymes found in natural food. These enzymes help us to digest food and to absorb the nutrients properly. If food is cooked, the enzymes will be lost, and thus this drives our body to work hard to produce more enzymes to aid digestion and absorption. In the long run, this cause digestive problems, nutrient deficiency, premature aging, and unhealthy weight gain.

Cooking also promotes the formation of potentially harmful compounds in food during high heat cooking, such as advanced glycation end products and heterocyclic amines.

To summarize the benefits (you probably only be looking at this section!)

  • Cooking kills food. Most nutrients will be dead in cooked food.
  • Cooking kills enzymes in the food. Enzymes help our body to break down the nutrients.
  • Energy boost, its said that it gives you energy for a longer period of time.
  • Boost bowel movements. High fibre food helps regulate your bowel movements.Getting waste out of your body fast and frequent should only be good.
  • No controlled portions, as you hardly feel really full eating raw food. Its the carbs that make us feel full fast.
  • It helps you sleep better. As with any well balanced and healthy body, you work better, and you sleep better too.
  • Some said going on raw food makes them think and concentrate better.
  • Clearer skin. When you have a healthier body system, your skin benefits too.
  • Cleaner kitchens! Yes, you reduce on cooking and hence lesser clean ups!


Follow the Raw Food Pyramid as a guide to the proportions of the meal. Load up on “Eat Generously” and go low on “Eat Sparingly” foods.

 What types of food for RFD?

  • Green leafy vegetables – green leafy ones preferred. Hybrid vegetables (ie. beets, carrots, potatoes etc) should be avoided.
  • Fruits – tomatoes, cucumbers etc. Avoid seedless hybrid fruit.
  • Fats – Plant fruit that contains fat. (ie. avocados, olives, nuts etc)
  • Dairy Products – These should be raw (ie. raw milk, cheese made from raw milk etc)
  • Protein – Meat that are eaten raw (ie.sashimi, ceviche (raw fish), or carpaccio (raw meat))
  • Avoid food that could be grown with pesticides, additives, food color or dyes. Best recommended organic food range.

Transitional Strategy

This should be the most important part of the article. Most of us will find it hard to switch fully to a RFD, but the key is always adjustment. Start off with one meal a day, and gradually incorporate that into all our meals.

  1. For meat lovers, switch beef to pork, then to chicken, then to fish. This is a gradual but excellent way to let go of animal foods.
  2. Cooked food should be eaten in the evening. Try to combine this with salad or some fresh fruit-vegetable juice will be good.
  3. Starchy food should preferably be sweet fruits or roots (ie. sweet potatoes, yams etc)

Be easy and not too hard on yourself. Remember, your body sends out signals when it has problems adjusting to it. Look out for these signals.Try to keep to raw and organic food as much as possible, and try not to break the chain. It may seem tough at a start, but with discipline and faith, it should work well.

Here’s my salad for the day. Haven’t had one for a long time, with a little cheating of a small meat portion as I need my meaty proteins from all the exercising.


Are you a raw food junkie? If not, are you ready to start your journey? Share with us how yours went, if you have already done so.