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Fantastic Fitness Tips For Busy Singaporeans

Most Singaporeans desire to improve their health, but many find it difficult to squeeze an adequate amount of time for a fitness regimen. Not for long! Money Digest has you covered.

#1: WORKOUT AT THE OFFICE

You will be surprised to know how much you can accomplish by merely spending 5 minutes to exercise at your desk. You may do a few lunges while you are waiting for the meeting to start or a few arm stretches while you are on the phone. There are a variety of quick workouts online. This is a good example of total body toning:

#2: CHOOSE A “HEALTHY” HOTEL

When you are travelling for business, choose a hotel that has its own gym. This ensures that you can practice your exercise routines outside from home. Alternatively, you may avail the “guest or tourist” pass at a local gym.

#3: PREPARE HEALTHY SNACKS

A surefire way to cut back some weight is to switch your junk food with healthy snacks. It takes less than 5 minutes to whip a pack of container filled with sliced fruits and assorted nuts. Keeping these healthy bites at a convenient reach will prevent you from indulging on the candy bars from the office’s vending machine. Also, these snacks will increase your energy to survive the day.

#4: EAT OATS FOR BREAKFAST

Whenever I am running late or feeling ill, one of my go-to healthy fixes is the oatmeal. Oatmeal contains soluble fiber which helps lower your cholesterol and your risk of heart disease. Embrace the power of oats by topping it off with grated apples, almonds, or honey.

Try the Quaker Quickcook Oatmeal Hearty Supreme as it retails for only S$2.95.

#5: RELAX WITH BREATHING EXERCISES

After a day of hustling through a mountain of tasks, your stress levels may be off the charts! This is something that you must wary of as prolonged stress may impact your overall well being. Thus, you must learn how to relax.

Spending 10 minutes or less in breathing exercises will help. Know about the 6 breathing exercises: Equal Breathing, Progressive Relaxation, Guided Visualization, Alternate Nostril Breathing, Skull Shining Breath, and Abdominal Breathing Technique by clicking this.

Image Credits: pixabay.com

Go! Take the stairs for someone who is busier than you is exercising at this moment.

Sources: 1, 2, & 3

Cheap And Healthy Diet Fit For The Student’s Budget

Aside from academic performance, one area that presents students with a challenge is healthy living. If you are a tertiary student, there are certain hindering factors such as tight budget, busy schedules, and lack of knowledge in cooking.

But there are quick, easy, and cheap ways to improve your diet. Start with these tips:

1. B-A-N-A-N-A

Banana is more than just the fruit that Gwen Stefani was chanting in her song called Hollaback Girl! It is a super nutritious and inexpensive food that is rich in vitamin C, vitamin B6, fiber, and potassium. Potassium, a mineral that helps control blood pressure, inside a medium-sized banana totals to more than 400 milligrams. This is why eating banana is a good way to start the day.

2. HEARTY OATMEAL

Regardless of your age, it is time you embrace the go-to breakfast of many – the oatmeal. Oatmeal contains soluble fiber which helps lower your cholesterol and your risk of heart disease. To upgrade your oatmeal, top it off with grated apples, almonds, or honey.

If you think oatmeal is fancy, try the Quaker Quickcook Oatmeal Hearty Supreme that retails for only S$2.95 (at Fair Price)!

3. VERSATILE EGGS

Eggs are packed with the essentials choline, selenium, and protein. For lunchtime, you can prepare the eggs in many dishes such as hard-boiled and scrambled. Feel full and energized at the same time with quality eggs that are sold for as low as S$1.85 at the grocery.

4. WATER & TEA

Sodas are high in calories as well as carbonated bubbles. This bubbles can accumulate in your belly and add a buldge. So stick to water and tea as much as possible. If you are feeling traditional, try the Sea Dyke Oolong Tea for S$0.90. Or you may try the Dilmah Green Tea With Natural Jasmine Petals, which is on sale until 30th April.

5. DIVINE CARROTS

Like Bugs Bunny, you must create a love affair with carrots to get abundant supply of vitamin A. Vitamin A derives from beta-carotene in carrots. Vitamin A promotes eye health and boosts the body’s immune system.

For snacking in school, cut the carrot in bite-sized pieces after purchasing the pre-packed carrots for only S$0.90!

Sources: 1 & 2

The Cost-Effective Dos and Don’ts for a Healthy Weight

Singapore was crowned the healthiest country in the world in 2012 by Bloomberg and has been ranked among the top 10 healthiest countries in the world in 2015 by 24/7 Wall St. Singapore’s obesity rate standing at 6.2% is among the lower rates globally, and exceptionally low compared to its healthiest counterparts. So is there a magic formula? Probably not. Must you necessarily break the bank to attain an ideal weight? Absolutely not! In fact, beverages laden with more calories tend to be pricier than the low-calorie counterparts!

According to the Institute of Medicine, an adequate intake (AI) of fluid for men is roughly about 13 cups (3 liters) a day while that of the women is about 9 cups (2.2 liters). Consequently, the effective management of one’s fluid intake would significantly affect one’s body weight. Therefore, here is a list of dos and don’ts that may help you to shed some extra flab and achieve your desired weight using natural yet economical ways. However, do consume the liquids on the side of the dos in moderation as there may be unwanted side effects.

Credits:

https://www.drinkaware.co.uk/check-the-facts/health-effects-of-alcohol/appearance/calories-in-alcohol

http://www.huffingtonpost.com/2012/06/14/sugary-beverages-calories_n_1595014.html

http://authoritynutrition.com/coffee-increase-metabolism/

http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/calories/faq-20058100

http://authoritynutrition.com/green-tea-and-weight-loss/

http://www.livestrong.com/article/344373-lemon-juice-hot-water-for-weight-loss/

http://www.fitday.com/fitness-articles/fitness/weight-loss/weight-loss-myths-will-drinking-lemon-water-help-you-lose-weight.html#b

http://www.menshealth.com.sg/weight-loss-nutrition/bursting-bubble-tea-fad

http://www.huffingtonpost.com/2012/06/14/sugary-beverages-calories_n_1595014.html

http://boards.straightdope.com/sdmb/showthread.php?t=561652

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

http://chealth.canoe.com/channel_section_details.asp?text_id=4996&channel_id=44&relation_id=48476

https://www.fatsecret.com/calories-nutrition/generic/tea-green

Budget-Friendly Ways To Flatten And Tone Your Belly

1. GO FOR CARDIO

Cardio or aerobic exercises aid increases both your oxygen intake and heart rate. This is why it is no surprise that cardio workouts help in sculpting your belly. According to Duke University study, if you want to burn loads of visceral belly fat, go for cardio or aerobic exercises. Furthermore, it burns 67% more calories than resistance exercises.

Also try aerobic kickboxing indoors, as the arm thrusts and high kicks firm the abs well.

2. WALK MORE

Bring walking to your favor by engaging your abdomen while you walk. To do this, imagine a magnet pulling your belly button backward toward your spine as you walk. Practice this tucking movement until you become comfortable. Then, you may invite an exercise buddy or two.

3. CONSUME MORE OF THESE

Eat more of the fibrous foods such as apples, artichokes, pinto beans, and broccoli because your stomach will carry about 4% less fat for every 10 grams of fiber intake daily. 10 grams is not too much if you ask me!

Image Credits: threelayercake via Flickr with Creative Commons License (ND)

Additionally, eating half a cup of avocado can help flatten your belly. Avocado contains Monounsaturated fatty acids that stop blood sugar spikes to store fat around your belly area. Friendly reminder: consume more of these foods without overdoing it.

4. CONSUME LESS OF THESE

Alcohol intake raises the cortisol levels, which can lead to sending fats straight to your belly. While the bubbles from carbonated drinks including diet sodas accumulate on your belly too. So, it is best to shy away from alcohol and carbonated drinks.

5. SLEEP AWAY THE BELLY FATS

According to a study from University of Chicago, participants who slept for 7 hours or more lost twice as many fats and are less hungry that those who sleep for a brief hours. Having a good night’s sleep is always beneficial. Check out the “Have A Good Night’s Sleep Without Breaking The Bank” article to get quality sleep and to manage the daily challenges ahead.

6. TARGET EVERY ANGLE OF YOUR CORE

Do quick and doable exercises that target every angle of your core namely: Transversus abdominis, Rectus abdominis, Obliques, and Lower back to Glutes. Doing so will not only give you toned abs, but also reduce the risk of injury and improve your overall posture. Choose one move for every angle. Click here for the illustrated guide.

Alternatively, you may follow this “4 Best Exercises for a Flat Stomach” video that takes less than 7 minutes to complete!

Sources: 1 & 2

Eating Out? Make Healthier And Cheaper Choices In Just 5 Ways

With the influx and the variety of the restaurants, cafes, and other eateries island-wide, it is always a good time to dine out at the Red Dot. But…this does not mean that you can freely eat unhealthily or splurge a lot.

Here are 5 ways to work around it:

1. MAKE IT A HABIT TO SEARCH IN ADVANCE

Before dining in the restaurant, make it a habit to check their menu online. Websites such as sg.openrice.com, yelp.com.sg, or hungrygowhere.com can help you locate a restaurant, identify its menu, and give you an estimate of the average spending. This will help you make tastier, healthier, and cheaper decisions.

2. CONSIDER ORDERING A MEAL

Imagine being in an affordable buffet with all the calorie-rich food available at your arm’s length. It sounds tempting doesn’t it? Yet your health may be at cost. Instead of always opting for a buffet, consider ordering a single meal that is packed with nutrients!

3. DISTANCE YOURSELF FROM THE APPETIZERS

Even if the restaurant appetizers are free, do your best to skip it as some of it are packed with calories. Appetizers are also made to fool your brain unto consuming more food that you intend.

Image Credits: wEnDy via Flickr

4. CHEW SLOWLY

Indulge and savour the taste of your food. Eating slowly will help you realize that you are actually satiated. Thus, you will eat and purchase just enough or even less.

5. CHOOSE YOUR DESSERTS AND SALADS WISELY

I know I am not the only one who shares a deep fondness for desserts. A delectably sweet cake drizzled with tasty toppings can make you hungry for more. Although it is tempting, it is important to watch your sugar intake. Opt for lighter dessert choices such as sorbets or fruits. As for the salads, be mindful of the creamy toppings and the dressings.

Image Credits: Ralph Daily via Flickr

With these simple ways, your tummy and your wallet will definitely be happy!

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