Health and Wellness

What are the Nutritional Benefits of Eating Rice?

Rice is primarily the staple food across many countries in Asia, including Singapore. It has been undoubtedly a popular feature of meals across the city-state. Singapore’s national dish, for instance, is Hainanese chicken rice. It is among the many cultures who consume rice several times a day. In these countries, a meal isn’t exactly considered a meal without the presence of rice.

Inherent nutrition in rice, however, may be eliminated because it has to undergo through a refined process. It is composed of various steps of which involves cleaning, sterilization, filtration, and milling, among the many. Regardless, rice still provides a number of health benefits through healthy consumption though.

Hence to answer the ever famous question of whether rice is good or bad — rice isn’t necessarily bad for the body. It only turns harmful once we gobble up huge portions beyond the recommended daily intake. As a matter of fact, it is actually rich in nutrients and brings about more advantages in comparison to other carbohydrates.

• Gives energy
Rice is packed with carbohydrates, which are reliable sources of energy. In our busy day-to-day activities, we need to ensure the body is getting all the energy it needs to function well in order to achieve maximum work productivity. The body also uses these energy to ward off potential diseases as well as maintain healthy biological processes. The next time you eat a meal without rice and end up feeling rather sluggish, you’ll know the reason why.

• Prevents gastrointestinal diseases
With the low fiber content in rice, it is then a healthy food option for people suffering from colitis, morning sickness, or diarrhea. Rice also contains low levels of sodium, which makes it beneficial for people with kidney diseases and even those with high blood pressure.

• Promotes muscle growth
Aside from carbohydrates, rice is also rich in essential amino acids. When it is served along with slices of meat, the meal is now ideal in terms of promoting proper muscle mass. Rice has enough protein content which is important for muscle growth and development. It also maintains lean body mass. This makes rice a good option for vegetarians and vegans who seek to develop their physique.

• Other benefits
Rice holds natural anti-inflammatory and mild diuretic properties, and it also serves as an aid for proper digestion. Rice meals are typically satiating — making us eat slower and increasing our chances of eating just the right amount. This promotes proper digestion, one of the basis of an accelerated metabolism.

Rice also contains other essential nutrients such as manganese, which supports the body’s immune system, and thiamine, which plays an important role in improving the cognitive processes of the brain.

Posted by Editor in Health and Wellness

5 Reasons to Seek Help from a Psychologist

Consulting a psychologist is ideal not only for someone who’s had a ‘nervous mental breakdown’. In fact, there are several reasons to see a psychologist today. While there is still the stigma equated with seeking psychological help to being branded as ‘crazy’ or ‘delusional’, it’s time to shed light on the importance of mental health and correct the misinformed.


If you feel vaguely dissatisfied with your life but you don’t know why, seeking a psychologist in Singapore might help you get a clear sense of what the problem is. In a typical session, you will be asked questions which are constructed to help define the problem. Once the problem is defined, you are likely able to proceed on your own in defining and solving vague problems.

However, not all problems can be solved within the blink of an eye. For instance, married couples who are undergoing some time off can’t expect for their relationship to be mended in just one session. Relationship counselling at a in Singapore can only do so much. It is often up to the couples on how they can resolve their problems and issues, and a psychologist’s counselling can only help them achieve that.

Distracting the symptoms away

Oftentimes, people feel the need to resort to temporary distractions to ‘get rid’ of the symptoms even just for a while. Some drown themselves with work, binge-watch a TV series, feed their sexual drives, or take substances (like excessive comfort food, alcohol or drugs).

In the case of couples, many think that frequent bickering is all part of marriage, when in fact each side has come to resent the other and that they already need marriage counselling. In the case of children, parents may simply think that a problematic child will “grow out of it” instead of getting the professional advice of a child psychologist. While these things offer temporary relief, they are also notorious for causing more problems.

The genuine solution to get to the bottom of it all is to seek help from a recommended psychologist. It’s better to face up to the truth of your life than to continue dodging it. Pretending your problems doesn’t exist may only cause the problems to degenerate further.

Reasons to seek psychological help

1. Anxiety

Anxiety is often mistaken as simple fear. To paint a clear picture, imagine sitting in a room and suddenly a large, carnivorous alligator appears through the door. There is a good reason to be afraid knowing that the animal is an actual threat to your safety. However, if you find yourself always worried that an alligator may crawl into the room anytime (even if there’s no alligator in sight), what you’re feeling is anxiety.

Having anxiety is a burden because you waste a lot of time and energy worrying over imaginary threats. You end up worrying over things that may – though not necessarily – will happen. Anxiety is psychologically rooted from childhood experiences that lack guidance and clear explanations from critical or abusive parents. As a result, children grow up dreading unknown circumstances and hate dealing with unpredictable aspects.

One reason a psychologist commonly find behind most relationship counselling cases is anxiety. Partners are inclined to feel like their other half is cheating on them most of the time, so they grow meticulous and vigilant over the littlest things in their relationship.

2. Depression

We all have our fair share of feeling “down” or “under the weather”. Although these distressing times usually pass, someone with depression deal with the excruciating psychological symptoms for longer periods of time. Major depression requires necessary treatment from any psychologist. Without going to a psychology center, months can be quite difficult to deal with for someone who is depressed. Family and work life can be seriously affected and there’s also high risks of self-mutilation.

Note that if one party of a couple is depressed, it often needs the whole couple to undergo marriage counselling to find a permanent solution. Take note also that people afflicted with depression are getting younger and younger, which means some kids—who you may think won’t have any good reason to be depressed—could fall into depression. If you see signs of adult depression in your children, it’s best to see a child psychologist.

There are scientific findings behind why depression exists. For one, it may be triggered by elevated TSH (Thyroid Stimulating Hormone) levels from a hypothyroid disorder. Another reason may also be vitamin deficiencies, like the lack of sufficient Vitamin D in the body. Lifestyle changes are typically advised in efforts of reducing depression —such as brisk exercise, reduction in caffeine intake, management of negative thoughts, and stress and anger management.

3. Addictions

One’s unhealthy addictions are also reasons to go to a psychology center. Substance abuse, in particular, indicates a serious growing problem in someone. It can lead to significant impairment or distress characterized by: failure to fulfill major role obligations, recurrent substance use in physically hazardous situations, and substance-related legal problems.

Alcohol abuse is one of the common factors in seeking help from relationship counselling. When a partner is alcoholic, one who consumes way beyond the acceptable amount of alcohol intake on the daily, it can often lead to problems in the relationship and even domestic violence. As a result, it has been the notorious cause of severed ties among several couples in SG.

4. Wellness

A lot of people now focus on the concept of wellness. This maintains the idea that one’s health and well-being can be actively maintained despite heavy work schedules and stress-filled deadlines to work upon. Seeking psychological help can enable you to learn how to maintain this focus. Talking it out with a psychologist in Singapore is a good way to vent if you just want to get rid of the negativity shrouding your life.

While it’s easy to get swayed by the stress of the daily life, your health should still be your utmost priority. Remember that no amount of stipend can give you the kind of contentment a sound mind and body offer. Some couples who already have a healthy relationship may also consider undergoing marriage counselling to further improve their relationship.

5. Stress management

Modern life is now demanding and fast-paced, hence it’s not a surprise to see how we all need relaxation techniques from time to time. At some point in our lives, we’ve come to the realization that we all need an ‘escape’ from a bad day or a terrible week. Though we can rely on tranquilizers to soothe our mind and breathing, seeking help from the best psychologist you can find is also one foolproof way to cope. The art of venting all your frustrations can help manage the excessive stress of daily life.

Posted by Editor in Health and Wellness

The History and Science of Foot Reflexology

One therapeutic approach to relieving pain is reflexology — which is performed by stimulating specific pressure points in the body. Hand and foot reflexology are among the most common forms of this method as there are maps of different pressure points located on the hands and feet, which reflexologists and other physical therapists work from.

These pressure points are directly linked with the body’s nervous system, actively affecting the glands and other body organs. There is an art behind reflexology; as renowned therapists must possess skilled hands. Specific approaches to reflexology therapy must be thoroughly followed to be able to manipulate the pressure points properly.

Reflexology can be then considered as a ‘touch’ therapy. With a mere application of pressure at specific locations within the hand or foot, any source of pain or potential frailty can be lifted away.

Early Beginnings

The origin of reflexology traces back to ancient times. Though not well-documented, there were early images found on a sixth dynasty Egyptian tomb dating back 2450 B.C. which depicts two men getting a massage on both their hands and feet. Since then, it is widely believed that the method began in Egypt before it was able to spread across the western world during the time of the Roman Empire conquests.

Other scholars were also able to establish findings linking reflexology back to ancient China, long before dynasties were established and plausibly as early as 3000 B.C; while others have traced it back to ancient Indian medicine of the Inca civilization. Because it is likely that the Inca people followed the theories of reflexology, they might have passed on the method to the Native Americans who eventually settled in the United States.

Today, hand and foot reflexology remains one of the most popular natural approaches to address common health problems like pain and fatigue. The practice has significantly grown all across the globe — from Brazil to Singapore, thanks to the help it offers in easing anxiety, reducing headaches, and enhancing one’s general wellbeing.

How Does It Work?

There are a lot of theories explaining why reflexology works wonders. Benefits of foot reflexology has brought about a positive impact on the whole therapeutic approach, hence is why more and more people opt to have a quick reflexology session at in Singapore over the weekend or after a long day at work to relieve them of their stress.

But perhaps the most famous explanation behind its effectivity is that it helps release stress, and by doing so it allows the body to heal and regenerate tissues and cells.

Reflexology and the Nervous System

From a research conducted in the 1890s, it has been found out that there is a relationship existing between the nerves of the skin and the other internal organs, of which enables the entire nervous system to adjust to any stimulus.

This scientific finding prompted the explanation as to how every application of pressure done by a reflexologist sends a calming sensation, in form of a message, from the extremities of the peripheral nerves to the nervous system. The body then adjusts to the tension levels. Not only does the practice allow the body to relax, but it also enhances the functioning of the internal organs and their respective systems to their prime.

Reducing Stress and Improves Mood

How reflexology is able to relieve the body of pain is also believed to be because of the gate control theory, which has been recently termed as the neutromatrix theory of pain. The theory explains that pain is nothing but an abstract figment produced by the brain, which is no more than just a subjective experience.

The brain is capable of working independently of any sensory input, hence is why things that influence how we think such as our mood or other external factors can affect how we experience pain. With this theory, it explains why reflexology is effective in reducing pain by getting rid of stress and improving our over-all mood.

Some foot reflexology centers often give the therapeutic experience a boost by tapping the help of external factors. Foot reflexology in Singapore, for instance, plays soothing music and fills the space with gentle, uplifting aroma to compliment the best therapeutic session of your life.

Keeping “Vital Energy” Flowing

Another explanation incorporates the presence of a “vital energy” in the body. If no efforts are made to relieve or address stress, it often results to a congestion of the energy — causing inefficiencies in the body and even a number of possible illnesses.

Reflexology, however, helps keep the vital energy flowing in various parts of the body. This is because a couple of benefits of foot reflexology include encouraging a healthier flow of blood as well as stimulating various nerves in the body.

Zone Theory

The practice of reflexology heavily relies on an idea that our bodies are divided into 10 vertical zones, with each zone spanning from your fingers and toes up to the top of your head. The concept of zones are somehow similar to that of the meridians in Chinese medicine, but not entirely the same.

Reflexology believes that every valve, muscle, or organ that is situated within a particular zone can be accessed by applying pressure on a particular area on the feet or hands. By doing so, it taps the pathways existing between different pressure points and other parts of the body as they are previously described in this article as connected via the body’s central nervous system.

Revitalizing your health doesn’t have to be difficult. With Foot reflexology in Singapore made available in a number of centers, you can reward your body with a reflexology session and reap off the many benefits it provides. Allow your stress to be lifted away and your muscles to feel unburdened to feel rejuvenated once again. Your body will thank you later, that’s for sure!

Posted by Editor in Health and Wellness

Eat Clean: 4 Restaurants for Healthy Dining in Singapore

Nowadays, people are more attentive to their health and know that eating right helps manage their diet. The only thing that could be holding many of us back is that healthy dishes aren’t as sumptuous as their ‘sinful’ counterparts.

Fortunately, a large number of healthy dining hubs in Singapore have proved us that clean eating doesn’t always have to be associated with bland-tasting dishes. You can experience yourself the life-changing powers of today’s culinary innovations by dining to one (or all!) of these healthy food restaurants and cafes.

Ninja Cut

Launched in October of 2016, this dining place is the sister outlet of Ninja Bowl. The restaurant offers choices of protein-rich bowls that will surely fill you up without busting your calorie limit. If you happen to drop by, try What’s Your Beef (S$18)—a bowl of slow-roasted Australian rib-eye, sautéed mushrooms, grilled corn, onsen egg, honey-glazed carrots and browned garlic shrimps. More nutritious options include Cajun-spiced chicken breast, tuna tataki and yuzu-marinated salmon.

Onaka Restaurant & Wine Bar

This restaurant offers a wide range of vegetarian and non-vegetarian menu. Infusing healthy cooking methods, such as steaming, baking and roasting into their creative recipes, Onaka can surely make your dish healthy and tasty. At S$28, you can pick a set meal of your choice by choosing your own entree, main dish and dessert. That’s relatively cheap for a meal you won’t feel guilty of indulging into.

The Living Cafe

Although there’s no shortage of healthy dining places in the city, Singapore has nothing quite The Living Cafe: a health shop, one-stop cafe and a lifestyle-improvement hub. You will be surprised of their extensive food menu, which proves that healthy eating doesn’t have to be limited in terms of recipe choices and flavours. You can enjoy taco boats loaded with mango salsa, guacamole and meatballs! You can even indulge on burgers without the guilt afterwards. And while you’re there, don’t skip checking out the retail store on the second floor to stock up on some healthy snacks.

Kitchen by Food Rebel

Founded by well-renowned health coach Elika Mather, this restaurant provides specially curated dishes for healthier eating. Everything in this health cafe is made from scratch, including the salad dressings and food sauces. You can’t go wrong by getting one of their sought-after Buddha bowls. The one with sweet potato and chickpeas comes with quinoa, beetroot hummus and a generous dollop of blended avocado and tofu, drizzled with home-made tahini dressing.

Whether you want a break from all the hawker goodness or you’re trying to manage your weight by eating clean, these dining places are sure to hit your health goals.

Posted by Editor in Health and Wellness

5 Health Benefits of Camping You Might Not Know

Camping is one of the favourite past times here in Singapore. People go camping out because they want to take a break from the hustle and bustle of the city. Whether you enjoy hiking, biking or fishing, camping provides an opportunity to totally focus on yourself and your surroundings for a couple of days.

What you probably don’t know is that camping out helps you live a healthier life. If you are a regular camper, or even a first-timer trying a new activity, you will enjoy so many great health benefits, including:

1. Improved Moods
After the trip, you may notice that you feel more energized and generally happier. This is not without merit; doing outdoor activities can reduce the melatonin levels in the brain. Melatonin is the brain chemical that induces the feeling of exhaustion, so by going camping, you’ll feel better during and after the trip.

2. Reduced Stress
Camping, or simply going outdoors, gives you the chance to remove yourself from the stresses of work. Sitting by a lake or in front of a campfire are just a few ways to reduce stress during a camping. Although many of today’s parks and campsites provide WiFi connection, it would be helpful to give yourself some time to be away from technology. When camping, try to avoid checking emails or your Facebook, Instagram or Twitter. You will feel much more relaxed when you’re disconnected to the social media.

3. More Oxygen
Oxygen is essential. The extra oxygen from the outdoor environment encourages your body to produce more serotonin (also known as the happy hormone), which improves your brain functions and motor skills almost instantly.

4. Exercise
Perhaps, this is the most evident health benefit of camping. Camping gives you body an opportunity to move more, therefore burning more calories. Especially when yours involves hiking and biking, it burns you even more calories and helps get rid of toxic elements in your system. Activity levels vary, but an hour of hiking can burn between 150 and 300 calories per hour, biking burns 300 to 500, and fishing can burn around 200 calories in an hour.

5. Meditation
As mentioned, when going camping, try to keep off your phone and other technological devices. If possible, leave your tablet and laptop at home. Take advantage of this opportunity to totally take a break and meditate. This is a chance for you to reflect and think things through especially if you have important decisions to make.

Camping is a fun and healthy outdoor activity. The next time you plan for a quick getaway for a weekend, try camping out and experience its health benefits, at the same time enjoying the beauty of nature.

Posted by Editor in Health and Wellness