Month: August 2024

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5 Must-Have Superfoods for New Moms To Boost Recovery Post-Childbirth!

post-childbirth meal

Post-childbirth is when a woman’s body requires ample nutrition to recover, produce milk, and maintain overall health. Incorporating superfoods into the diet can significantly enhance recovery and boost energy levels. Here are five superfoods that new mothers should consider adding to their diet.

post-childbirth meal: salmon

1. Salmon

Ever noticed why most confinement meals contain different types of fish? That’s because it’s loaded with plenty of vitamins and minerals. In this case, Salmon is a fantastic source of docosahexaenoic acid (DHA) – an essential omega-3 fatty acid that’s critical for the development of a baby’s nervous system. It’s also beneficial for mothers as it can help alleviate postpartum depression and improve mood.

post-childbirth meal: leafy greens

2. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are loaded with vitamins A, C, E, and K. They also provide a good amount of fiber, iron, and calcium, all of which are essential for postpartum recovery.

If you find it difficult to consume leafy greens, you can always incorporate them into your smoothies for a nutrient-packed drink on the go!

post-childbirth meal: oats

3. Oats

Oats are a great source of whole grains and are rich in iron, fiber, and protein. They are also believed to help increase milk supply in breastfeeding mothers due to their high content of beta-glucan.

Additionally, they can be consumed in several ways! So, there’s no way you can get bored of eating it regularly.

post-childbirth meal: greek yogurt and blueberries

4. Greek Yogurt

The tangy and rich Greek yogurt is an excellent source of calcium, protein, and probiotics. These nutrients are crucial for bone health, muscle repair, and maintaining a healthy gut. For an added nutritional boose, you can add it to your smoothies or bowl of oats.  

5. Blueberries

Did you know blueberries are packed with antioxidants, vitamins, and fiber? They protect the body from oxidative stress, are rich in vitamins C and K, and aids in digestion – preventing constipation.

Final Thoughts

By incorporating these superfoods into your post-childbirth diet, you are significantly aiding your body in recovery, boosting energy levels, and improving your overall health. Blueberries provide essential nutrients that support both the mother and the baby’s well-being. As always, with matters of the health, it’s always important to consult with your healthcare provider before making dietary changes – especially during the postpartum period.

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Indulge in Alphonse Mucha Afternoon Tea at Madison’s

image of tea and food at Madison's

Swing by Madison’s at Pullman Singapore Hill Street to indulge in a unique blend of art and culinary with the new “Artistry in Time Afternoon Tea”.

This exclusive afternoon tea experience is a tribute to the iconic works of Art Nouveau artist Alphonse Mucha, offering guests a chance to savor exquisite treats while appreciating the beauty of Mucha’s designs.

A Taste of Art Nouveau

Running until 14 September 2024, this special afternoon tea menu showcases Mucha’s distinctive artistic style. From macarons adorned with Mucha’s signature patterns to cakes decorated with his thematic motifs – every detail is crafted to reflect the elegance and intricacy of his work. The menu also features thematic bespoke cocktails like the spirit-forward Mucha Vesper and the tart Parisian Gimlet – priced at $24++ each. 

image of the savoury and sweet courses at Madison's
Photo Credit: Madison’s

Culinary Highlights & Offers

The “Artistry in Time Afternoon Tea” offers a delightful array of savory and sweet courses:

  • Savoury Delights: Enjoy the Lobster with Avruga caviar, XO hae bee hiam (dry shrimp chilli), and hollandaise, or the Norwegian Salmon Tartare with ikura in a kuih pie tee shell.
  • Sweet Treats: Indulge in the Raspberry Financier for a touch of tartness and the buttery Black Pepper Cookies for a unique kick.

Enhance your afternoon tea experience with additional offers:

  • Free-flow Champagne and Wine: Enjoy two hours of unlimited champagne and wine for S$78++ per person.
  • Mocktail Option: Opt for the refreshing Summer Spritz mocktail at S$16++ per glass.

Event Details

Timings: Monday to Saturday, 2 PM to 5 PM
Price: S$68++ per guest, with a minimum of two persons per set
Location: 1 Hill Street, Singapore 179949

For more information or to make a reservation, visit the Pullman Singapore Hill Street website. 

Final Thoughts

Whether you are into art, luxurious afternoon tea, or exquisite spaces like Madison’s and its American diner-esque interior, the Alphonse Mucha Afternoon Tea promises a unique and memorable experience. Perfect for reconnecting with loved ones while celebrating the fusion of culinary and visual arts.

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Chocolate Muffins Steals Spotlight at Paris 2024 Olympic

screengrab of Paris Olympic's resident muffin man, Henrik Christiansen

Do you know the (Olympic) Muffin Man? Amid the intense competition and athletic brilliance displayed at the 2024 Paris Olympics, a surprising star has emerged… Chocolate muffins from the Olympic Village dining hall. These delectable treats have captured the hearts and taste buds of athletes, sparking a viral sensation on TikTok.

The Muffin Hype

Athletes from various countries have taken to TikTok to share their love for these chocolate-filled delights, with Norwegian swimmer Henrik Christiansen leading the muffin mania. Christiansen’s playful obsession with the muffins has not only brought smiles but also widespread attention to what might have been just another menu item. His series of videos, where he humorously indulges in the muffins, underscores a universal truth: sometimes, it’s the simple pleasures that bring the most joy.

The chocolate muffins at the Olympic Village are no ordinary pastries. According to athletes, these muffins stand out because of their gooey chocolate center and perfect texture. Aleah Finnegan, a Filipino-American gymnast, mentioned on her TikTok, “I understand the hype of these chocolate muffins in the village,” highlighting the universal appeal of these treats among athletes looking for a comforting snack.

Quotes from the Athletes

The enthusiasm for the muffins is palpable in the comments and videos posted by the athletes. Team USA’s Brody Malone also praised them, saying, “They’re really good. They’re so gooey.” Ah, the simple joy of a well-made muffin seems to provide a delightful respite from the pressures of competition.

A Unique Culinary Highlight

While the Olympic Village is known for its comprehensive and health-focused menus catering to athletes from around the world. It’s the chocolate muffins that have unexpectedly stolen the culinary spotlight this year. This phenomenon highlights how food can be a powerful connector, and is able to bring people from diverse backgrounds together.

FInal Thoughts

TikTok has played a crucial role in amplifying the chocolate muffin craze. The platform has allowed athletes to share slices of their daily lives in the village, including their culinary adventures, providing fans a glimpse into the lighter, relatable side of the Olympic experience. The viral nature of these posts not only enhances the athletes’ relatability but also adds an extra layer of excitement around the games.

As the world tunes in to watch their favorite athletes compete, the chocolate muffins have provided a sweet subplot to the narratives unfolding at Paris 2024. This muffin craze underscores the joy of finding comfort in food, even for those at the peak of physical fitness, and continues to endear the Olympics to a global audience through shared, viral moments of joy.

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5 Best Reasons Strength-Training Is Important For Women

tattooed woman carrying weights

Often associated with bulking up, strength-training is an important addition to a balanced fitness regime for women. It goes beyond muscle building. It offers numerous benefits that enhance overall health and wellness. Here are the five best reasons every woman should consider incorporating strength-training into her fitness routine.

1. Enhances Metabolic Rate

Strength-training is highly effective at boosting your metabolic rate, which is the rate at which your body burns calories. Muscle tissue burns more calories at rest compared to fat tissue. By increasing muscle mass through strength-training, women can boost their metabolism, making it easier to maintain a healthy weight or even lose weight. This metabolic increase helps in long-term weight management and can be particularly beneficial as women age and naturally experience a slowdown in metabolic rate.

2. Improves Bone Density

Women are at a higher risk of osteoporosis than men. Especially post-menopause when the decline in estrogen levels can lead to decreased bone density. Strength-training exercises, such as lifting weights, can help build and maintain bone density by stimulating bone formation and slowing down bone loss. This can significantly reduce the risk of fractures and bone diseases, which are more prevalent in older women.

3. Reduces Risk of Chronic Diseases

Regular strength-training can reduce the risk of developing chronic diseases such as type 2 diabetes, heart disease, arthritis, and even some types of cancer. Strength-training improves cardiovascular health by lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol. It also enhances insulin sensitivity, which is crucial for blood sugar management.

woman toning her back via strength-training

4. Aids in Body Sculpting and Toning

Many women strive for a toned, lean body shape, and strength-training is key to achieving this aesthetic goal. Unlike cardio exercises that mainly reduce fat, strength-training helps alter body composition by increasing muscle mass and reducing fat at the same time. This leads to a firmer, more sculpted appearance. It’s not about building bulk but about creating a stronger and more defined body.

woman smiling after completing a set in strength-training

5. Boosts Mental Health and Mood

Lastly, strength-training has significant mental health benefits. It acts as a powerful antidepressant, helps fight anxiety, and improves overall mood. The endorphins released during physical activities such as lifting weights can help alleviate symptoms of depression and boost feelings of well-being. Additionally, achieving strength-training goals can boost confidence and improve self-esteem, which is crucial for mental and emotional health.

Final Thoughts

In conclusion, strength-training is an incredibly beneficial regime for women to incorporate into their workouts. It impacts physical health, mental well-being, and aesthetic goals. Moreso, it’s beyond muscle gain – it’s an important factor for a healthier lifestyle. Whether you’re a seasoned gym-goer or would like to try your hand at strength-training workouts, it’s always advisable to work with a physical trainer who can provide guidance tailored to your fitness level and goals. 

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5 Tips You Need To Know To Get Rid Of Pesky Dust Mites

dirty pillows

If you’ve ever encountered dust mites, then you know that these microscopic creatures thrive in our homes – especially in warm and humid environments like Singapore. These tiny pests can trigger allergies and asthma, making it important to keep them under control. Read further to learn how to get rid of dust mites and maintain a cleaner, healthier home.

robot vacuum cleaning the house

1. Regular Cleaning and Vacuuming

One of the most effective ways to combat dust mites is through regular cleaning and vacuuming. Dust mites feed on dead skin cells, which accumulate in carpets, bedding, and upholstery. As such, it’s important to vacuum frequently, mop your floors, and regularly dust all surfaces using a damp cloth or microfiber cloth to prevent dust from becoming airborne.

2. Wash Bedding Regularly

Bedding is a prime breeding ground for dust mites due to the combination of warmth, moisture, and dead skin cells. Therefore, a weekly wash is key. Additionally, you may also opt for an allergen-proof covers, and replace pillows every one to two years, and mattresses every eight to ten years. This will minimize dust mite accumulation.

3. Control Humidity Levels

Dust mites thrive in humid conditions, so controlling indoor humidity is essential in reducing their numbers. If you have the means to do so, get a dehumidifier for your home – this will maintain indoor humidity levels below 50%, which is less hospitable for dust mites. Using the aircon also help in reducing humidity, and ensure that your living space, bathrooms and kitchens are properly ventilated by keeping the windows open when possible to allow fresh air circulation.

4. Minimize Clutter

Clutter provides additional places for dust to accumulate and dust mites to thrive. Regularly declutter your home – especially the bedrooms and living areas. If need be, use plastic containers with lids to store items properly and keep them free from dust.

5. Use Dust Mite Sprays and Treatments

Invest in specialized products to help with the elimination of dust mites from your home. Products like dust mite sprays and essential oils work exceptionally well. The various kinds of dust mite sprays available can be applied to bedding, carpets, and furniture to kill dust mites on contact. Essential oils like eucalyptus and tea tree oil, have properties that repel dust mites – merely add a few drops to your cleaning solutions or use it in an oil diffuser.

Final Thoughts

The key to keep dust mites at bay requires consistent effort and a combination of strategies. Ensure that you are regularly cleaning your home, washing your beddings, controlling the humidity, and minimizing clutter in your living spaces to contribute to a dust mite-free environment. If all that’s proven to be difficult for you, you can always opt for extra help by hiring a part-time cleaner to help maintain a healthy and clean home.

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Cardio Vs Strength-training: Which One Is More Beneficial?

image of swimmer diving into a swimming pool

When it comes to achieving your fitness goals, understanding the differences and benefits of cardio and strength-training is important. Both forms of exercises offer unique advantages, and the choice between them vary based on individual goals, preferences, and physical conditions. Here, we’ll explore the benefits of both cardio and strength-training to help you determine which might be more beneficial for you.

Cyclist cyling on the road

Cardio: Heart Health and Calorie Burn

Cardiovascular Health

Cardio exercises, such as running, cycling, and swimming, primarily focus on improving cardiovascular health. These activities increase your heart rate, promoting better circulation and reducing the risk of heart diseases. Regular cardio workouts can lower blood pressure, improve cholesterol levels, and enhance overall heart function.

Calorie Burning

For those aiming for weight loss, cardio is a highly effective method. High-intensity cardio exercises burn a significant number of calories in a relatively short period. Activities like high-intensity interval training (HIIT) can be particularly beneficial, combining bursts of intense activity with periods of rest to maximize calorie burn and metabolic rate.

Endurance and Stamina

Another thing cardio workouts are excellent for is, building endurance and stamina. Engaging in regular cardio sessions helps increase your lung capacity and overall energy levels, allowing you to perform daily activities with greater ease.

woman carrying weights as part of strength-training routine

Strength-training: Muscle Mass and Metabolism

Muscle Growth

Strength-training, involving activities like weightlifting, resistance exercises, and bodyweight exercises, is essential for building and maintaining muscle mass. Increased muscle mass not only enhances physical strength but also improves body composition, giving you a more toned and defined appearance.

Metabolic Boost

One of the key benefits of strength training is its impact on metabolism. Muscle tissue burns more calories at rest compared to fat tissue. Therefore, increasing your muscle mass through strength training can lead to a higher resting metabolic rate, aiding in long-term weight management and fat loss.

Bone Health

Another crucial factor for strength-training is the maintenance and improvement of bone density. This is particularly important as we age, as it helps prevent conditions like osteoporosis and reduces the risk of fractures. Strength-training exercises that place stress on the bones, such as weightlifting and resistance bands, stimulate bone growth and strength.

Combining Cardio and Strength-training

Balanced Fitness

For overall fitness and health, a combination of both cardio and strength-training is often recommended. This approach allows you to reap the benefits of both improved cardiovascular health and increased muscle mass. Many fitness programs incorporate both types of exercise to ensure a well-rounded routine.

Flexibility and Variety

Combining cardio and strength-training also adds variety to your workouts, reducing the risk of boredom and plateau. Mixing up your routine can keep you motivated and engaged, making it easier to stick to your fitness goals.

Choosing the Right Approach

Personal Goals

Your choice between cardio and strength-training should be guided by your personal fitness goals. If your primary aim is to lose weight quickly, incorporating more cardio might be beneficial. On the other hand, if you’re looking to build muscle and improve body composition, strength-training should be a key component of your routine.

Professional Guidance

Consulting with a personal trainer can provide personalized advice tailored to your needs. A trainer can help design a balanced workout plan that includes both cardio and strength training, ensuring you achieve your fitness goals safely and effectively.

Final Thoughts

Ultimately, both cardio and strength training offer significant health benefits, and the best approach often involves a combination of the two. Whether you’re focusing on weight loss, muscle growth, or overall fitness, integrating both forms of exercise can help you achieve a balanced and sustainable fitness routine. In Singapore, many gyms and fitness centers offer programs that cater to both cardio and strength training. Thus, making it easier for you to find the perfect balance for your needs.