1 Track your sleep
Invest in a sleep and fitness tracker like the Basis Peak (US$149.99/S$211.50 from www.mybasis.com). The smartwatch offers sleep stage insights, measures heart rate and even notifies you to texts, emails and calls. Alternatively, the Sleep Cycle app ($1.49 from Google Play, free from iTunes but with $1.99 in-app purchases) uses sound/movement to determine the best time to wake you up. DON’T hit that snooze button–you’ll feel groggier instead.
2 Glass of warm lemon water
Some of our colleagues swear by it, what with our extensive food tasting sessions and regular makan outings (#firstworldproblems). Squeeze the juice from a lemon into 0.5-1L of tepid water and raise your glass to power-packed nutrients (vitamin C to increase immunity levels, pectin fibre for colon health, and more), better digestion and a healthier liver–lemon flushes out toxins and helps your liver produce more enzymes. Best taken 15 to 30 minutes before your first meal.
3 Eat your breakfast
While a recent U.S. study found that your morning meal might not be the most important after all, we do agree it’s an excellent (and quick) way to start the day. Easy five-minute meals: overnight oats, chia seed pudding, yoghurt and granola/fruit, or scrambled eggs a la microwave. Alternatively, get the Morries 3-in-1 Breakfast Maker ($59.90 from lazada.sg), a toaster oven, non-stick frying plate and coffee maker all rolled into one for fussfree brekkies.
4 Another kind of bar
Whole&Hearty (#01-84 Icon Village, 12 Gopeng Street) is an openconcept breakfast and yoghurt bar for wholesome breakfast takeaways (Mon-Fri 8am-12.30pm), with options of hot oats porridge, fresh seasonal fruit, cereals and granola. Pick a bowl size and fill it up–guilt-free.
5 Snack well
Sign up for the monthly snack packs from guiltfree.sg ($12.90 for first box, from $15.90 per box thereafter) and BoxGreen (www.boxgreen.co, from $15.90 per box). The latter even offers a Team Box option–your co-workers will thank you later as you all chow merrily on wild mushroom crisps instead of oily curry puffs or day-old doughnuts.
6 Boost energy
Keep those additional cups of coffee and sugar-laden energy drinks at arm’s length! The latter will only cause you to crash afterwards. Instead, try adding half a teaspoonful of maca powder or Peruvian ginseng into your food or drink. The superfood from superlife.co ($43.90/100g) is grown in Peru and is high in protein, natural sugars, iron, potassium, iodine, magnesium, calcium and fibre. Other foods that can give you a boost include salmon (Omega-3), banana (potassium, vitamin B), nuts (almonds, cashews, hazelnuts), goji berries and raw cacao.
7 Eat balanced
The Daily Cut (thedailycut.sg) allows you to customise their protein-rich bowls ($12/15/18) according to your needs. Go halal with Lean Bento (#0202 The Arcade, 11 Collyer Quay. Tel: 6750 4504. Meals $12.95-15.95), or YOLO (#01-01 Icon Village, 12 Gopeng Street. Tel: 6221 3029) with menu categories such as Build, Glow, Perform, Shapeup (#beachbodygoals) and Soothe (for the gluten-, dairy- and wheat-intolerant). Meals from $6.50 to $14.90.
Dehydration can also make you feel hungry when you’re actually thirsty. This leads to unnecessary eating and maybe weight gain. To be entertained by hunks while you hydrate, check out Joe & The Juice (#01-35A Chevron House, 30 Raffles Place. Tel: 6221 2126). The Copenhagen import serves up items like Go Away Doc ($6.90/8.90), a carrot-apple-ginger mix that is anti-inflammatory, and a cheeky Sex Me Up ($6.90/8.90), made with passionfruit, apple and ginger. Of course, get your joe fix ($3.50-7) and sandwiches ($10.50-11.50) there too.
9 Get moving
Aim to walk 10,000 steps a day. If you’re on the Health Promotion Board’s National Steps Challenge (stepschallenge.sg), you’re walking your way to a more active life, sure-win rewards and even be in the running to win a holiday package worth $10,000. Registration has closed early due to the overwhelming response, but we hear Season 2 is in the works! Inactivity apps like the ones found on the Apple Watch and Basis Peak are a great reminder to stay active. You can #deskercise while typing emails too. We recommend doing seated salsa, calf raises at the printer and speaking to colleagues face-to-face.
Heat-it-yourself: Fitness Ration (www.fitnessration.com.sg) provides freshly blast frozen calorie-controlled, gender specific packs (from $61.50/bundle of 5 meals), or fitthree.com ($12.90/meal, min. 3 meals per order) with ‘omnitarian’/low-carb options. Hot and healthy: Food Matters (sg.foodmatters. me; from $7/meal, glutenfree and vegetarian options available), Grain (grain.com.sg, min. order of $30 unless in Grain Hotzone) or Spinacas (www.spinacas.com; hearty salads, min. order $30).
11 Go raw/green
How about a raw food brunch at The Living Cafe (779 Bukit Timah Road. Tel: 6468 4482)? Dive into dishes like avocado cucumber soup ($8.50), RAWoasted broccoli mushroom pizza with marinara or pesto sauce ($19.50) and salmon and mango terrine ($20.50). This diet is said to help the body prevent and fight diseases, preserve essential food enzymes and even help with weight loss. A great place for vegetarian noms is Real Food‘s sprawling Killiney outlet (Tai Wah Building, 110 Killiney Road. Tel: 6737 9516) that’s also a grocer with books and music for relaxation. Popular menu items are handmade dumpling soup ($7) and beet millet burger ($12.80). Loving Hut (www. lovinghut.com.sg) is a firm fave for PeranakanWestern-local vegan fare ($12.90 for Bali Bliss soba salad, $14.90 for All-Star burger with non-dairy cheese, soy patty and vegan omelette).
12 Cook clean
So you already know about good fats and bad fats, but what about oils? More people are turning to coldpressed, virgin coconut oils like Nakula Organic ($15.95/500ml at Cold Storage), a premium unrefined Sri Lankan product. Even for those who dislike the scent of coconut (you know who you are), the pure product is quite a wonder whether you’re using it in your coffee, rice and curries, toast or even your hair. The gently nutty and fragrant oil is clear liquid at room temperature, buttery and solid when chilled, and can even be taken on its own as a dietary supplement (two teaspoons a day). With a higher smoking point, it can also be used in stir-fries, grills and roasts.
13 Sweet treats
Don’t punish your sweet tooth. Fill up on Brownice‘s (www.brownice.com) guilt-free vegan ice cream that’s made from organic brown rice, fruits and nuts (seasonal Mao Shan Wang flavour ($6/scoop, $18/tub). Celebrate a gym bunny’s birthday ith a cake from halal Delcie‘s Desserts and Cakes (www.delciesdesserts.com). Choose from vegan, diabetic-friendly, baby-friendly and
gluten-free options like Cherry On Choc (from $50) and Banana Dulce (from $45). The secret’s imported organic GI 15 agave, organic apple puree, calciumenriched organic brown rice milk, and Delcie’s own non-dairy cream. A lean 96kcal treat with only 7.2g sugar and 3.7g fat per 100g serving would be Cocowhip (www.fb.com/cocowhipsg), a vegan and biofermented
14 Online helpers
Get your fresh fruit and veg fix easily with services like The Fruit Club (www.fruitclub.sg, boxes from $30), Tangy Tangerines (tangytangerines.sg), LazyFruits (www.lazyfruits.com, free delivery for orders above $68) and Simply Fresh (www.simplyfresh.sg; weekly deliveries of organic and freshly harvested produce from farms in Europe, Australia and New Zealand; from $145). Other unique e-grocers include Sabine’s Baskets (www.sabinesbaskets.com; $38-98/basket of handpicked produce from local wet markets), SGvegetables (www.sgvegetables.com; includes meats, groceries, meal kits and toiletries, free delivery for orders above $65) and PurelyFresh (www.purelyfresh.com.sg; yong tau foo and fresh seafood also available).
15 Shop smart
If you’ve been inspired by the KonMari Method (referring to THAT book, The Life-Changing Magic of Tidying Up), you would have also realised that decluttering brings into play having just a few good quality items instead of mass-produced. Enter 100 Good Things (#01-685, Block 2 Balestier Road. Tel: 9383 1047), an “ode to conscious living” by wellness practitioner Joan Koh.
Discover the joy of simplicity, from an organic cotton scarf to stylish bags made from scrap remnants, or bring the goodness into your kitchen: cut out sugars by using non-processed organic palm sugar ($3.60) or raw forest honey ($13.90).
16 Sweat it out
There’s national movement ActiveSG (www.myactivesg.com) and Community Centre activities (one.pa.gov.sg). For the hipsters, try Pay What You Wish Yoga SG (www.fb.com/paywhatyouwishyogasg), a ’drop-in’ class at Hom Yoga ($27), or access a network of gyms and studios with a single Passport Asia (www.mypassport.asia; trial from $9.99) or GuavaPass (guavapass.com; trial from $99) membership. If you’re not willing to sweat your bank account balance, opt for free activities such as nature walks along The Southern Ridges trail and the recently opened Coney Island (accessible via bridges from Punggol and Pasir Ris).