Take these 5 foods for dinner if you want to snooze better at night


We all know how important sleep is for our overall health and well-being. And we’re not just talking about getting some shuteye but a good rest that can help you function properly the next day.

Do not underestimate eight hours of proper sleep because it may reduce the risk of developing chronic illnesses, boost your brain health, and protect your immune system.

If you’re still reading this, thank you. Maybe you’ve tried various strategies to have a deep sleep or recently changed a new mattress to suit your sleeping style. Or perhaps you’ve attempted to tweak your diet, hoping to promote better sleeping properties.

Whatever it is, you might want to take these five foods for dinner if you’re planning to snooze better at night.

#1: Almonds
almond nuts from a jar

Image Credits: Verywell Fit

Alongside a variety of nuts, almonds are a source of the hormone, melatonin. Melatonin is important because it regulates your internal clock, sending the right signals for your body to rest at night.

Apart from it being a rich source of melatonin, it’s also full of the sleep-enhancing mineral magnesium. Just 28 grams of almonds can provide your body with 19% of your daily needs for magnesium. Those who have insomnia should consume adequate amounts of magnesium to reduce the levels of cortisol, a stress hormone.

In addition to that, almonds consist of many nutrients with great health benefits. The same 28 grams of dry roasted nuts contain several percentages of an adult’s daily needs for phosphorus, riboflavin, and manganese.

Thanks to its healthy monounsaturated fats, fibre, and antioxidants, eating almonds regularly can help lower risks of type 2 diabetes and heart diseases. It may also protect your cells from harmful inflammation.

#2: Turkey
Christmas turkey dish

Image Credits: Tesco Real Food

Bet you weren’t expecting this to be on the list. With Christmas just around the corner, it seems like turkey is a perfect food to add to your dinner menu easily. Some people believe that consuming turkey can induce sleepiness or tiredness.

Remember how we talked about the importance of the hormone, melatonin in the first listing? To be exact, turkey contains the amino acid tryptophan, which increases the production of melatonin. It could be the very reason why people feel sleepy after eating it.

Another explanation could be due to the protein in turkey. Studies have shown that consuming moderate amounts of protein before bed can promote better-uninterrupted sleep with less waking up in the middle of the night.

#3: Kiwis
Kiwi fruit salad

Image Credits: Foodal

One kiwi fruit contains only about 42 calories and makes an ideal sweet treat to have before bed without feeling much guilt. More importantly, it has great potential to improve sleep quality. Please do not just take our word for it but trust what research says.

Based on a month-long study, a group of 24 adults ate 2 kiwis an hour before hitting the sack each night. When the study concluded, the researchers found that the participants fell asleep more quickly than compared to before. They also had improved uninterrupted sleep and a total increase in sleep time.

This could be the works of several sleep-promoting effects of kiwis, including serotonin, a brain chemical that helps modulate sleep cycles. Anti-inflammatory antioxidants in kiwis like vitamin C and carotenoids also have a huge part to play.

#4: Fatty Fish

Image Credits: The Spruce Eats

We’re referring to fatty fish varieties such as salmon, tuna, trout, and mackerel because of their exceptional amounts of vitamin D. Just an 85-gram serving of sockeye salmon already contains 570 international units (IU) of vitamin D. And that’s not all.

Fatty fish contains high levels of omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You may have read or heard before that omega-3 fatty acids can protect against heart diseases and boost brain health.

But more significantly, the combination of omega-3 fatty acids and vitamin D in fatty fish can improve your sleep quality. This is as a result of the increase in the production of serotonin, the same brain chemical we stated in our kiwi listing.

Based on the results of a study, men who ate 300 grams of Atlantic salmon 3 times a week for half a year fell asleep faster than men who ate other types of meat. Vitamin D is believed to have a considerable part to play in this phenomenon.

#5: White Rice
steamed white rice

Image Credits: Food Network

We can foresee some heads turning left and right. Especially for people on a diet, having white rice for dinner may sound ridiculous. But hear us out first before you decide to say no.

First, you got to know that the main difference between white and brown rice is that white rice is a product after bran and germ are removed. This in turn results in lower fibre, nutrients, and antioxidants. Not to mention that it’s also carb-rich.

But also thanks to its lack of fibre and high carbs content, it has a pretty high glycemic index (GI). In short, GI is a measure of how quickly a particular food can increase your blood sugar. Foods with a high GI taken at least an hour before bedtime has shown to enhance sleep quality.

In fact, research on sleep habits of more than 1,800 people based on their intake of rice, bread, or noodles has revealed that higher rice intake was linked to better and longer sleep than consuming bread or noodles alone.

But as with all things, moderation is key. If you suspect that you’re having a severe sleep disorder or require a professional opinion, please visit a sleep disorder clinic as soon as your schedule frees up.


Here’s how to continue eating your favourite hawker dishes guilt-free

Singapore hawker foods

Eating is a way of life. Or rather, should I say eating well is a way of life? Either way, I think it is safe to say that many Singaporeans live to eat. I’m part of the gang. Well, blaming no one here with the range of food options in Singapore. From local to international delights, a glutton like me is truly satisfied with this sunny island. What about you?

But to be honest, I sometimes fall into the guilt cycle of wanting to eat my favourite hawker foods but yet worried about the weight I’m putting on.

That’s why we went on a search for ways to lower some calories so we can all continue eating our favourite hawker dishes guilt-free. Or at least, attempt to lessen the times we feel bad about it. Ready to go on this learning journey with us? Let’s roll with some of the popular foods and tips!

wonton mee

Image Credits: straitstimes.com

Wonton mee is love. Who can say no to flavourful roasted char siew and silky smooth wantons? We know we can’t. That’s why we will continue to slurp our noodles but along with some tips to note.

As you walk through the stalls, see if you can spot one with a Healthier Oil decal. When you’ve decided to order, get the soup version, politely ask for more vegetables, and request for steamed wontons instead of fried ones.

Here’s the explanation. Firstly, the soup version means you will do away with the sauce that comes with the dry wanton mee. Seasonings add to the calories you’re consuming so it’s better to avoid them. Secondly, adding vegetables should be self-explanatory. Greens are good for health! Thirdly, we all know that compared to the steamed method of cooking, deep-fried foods (though extremely tasty) are high in calories and fats.


  • Spot a stall with a Healthier Oil decal
  • Get the soup wanton mee instead of the dry version
  • Politely ask for more vegetables
  • Request for steamed wontons rather than fried ones
yong tau foo

Image Credits: singhealth.com.sg

Do you like your yong tau foo dry or with soup? I’m a soup lover so I would opt for the soup version over dry and I’m glad I’m on the right track.

Using what we’ve learned for wanton mee, for the dry version, your beloved hawker will usually drizzle generous portions of sauce. Remember what we mentioned earlier? Sauces are generally high in calories and salt content so make the right choice. Next up, opt for clear soup over laksa or curry gravy and say no to deep-frying your items.

And if you need an explanation, here it is. We’ve already made our point previously on the sauces and deep-fried foods so we shall skip that. For laksa or curry gravy, just think of what goes in during the cooking process – ingredients like coconut milk. Don’t get me wrong. I adore the taste of coconut milk in my laksa or curry gravy. But do you know that 100g of coconut milk has about 230 calories? Eliminate unwanted calories if you want to eat healthier.


  • Go for the yong tau foo soup
  • Opt for clear soup over laksa or curry gravy
  • Say no to deep-frying your items

Image Credits: visitsingapore.com

When was the last time you had rojak? My mum used to tell me not to eat too much rojak because of the amount of palm sugar and sweet dressings this ‘mixed salad’ has. Guess what? She’s right, but only to a certain extent.

That’s because you can make certain tweaks to lower the calorie count. Can you guess one of the most sinful ingredients used to make our favourite rojak? Apart from sugar and sauce, it’s you tiao. Some of you might know this as fried dough fritters. In replacement of that, ask for more fruits and vegetables. Also, ask for less sweet sauce, please.

Feeling unjustified? Listen to us. Firstly, you need to bid goodbye to that stick of shiny-looking deep-fried you tiao because one stick of you tiao has 285 calories. Secondly, everyone needs to eat at least two servings of fruits and vegetables so adding more is a given. Thirdly, sweet sauce is high in sugar content. To put it into context, 100g of sugar is equivalent to 387 calories.


  • Give up your you tiao (fried dough fritters)
  • Replace that with more fruits and vegetables
  • Ask for less sweet sauce
chicken rice

Image Credits: Time Out

Craving for a fragrant plate of warm chicken rice right now. Coupled with some black sauce, minced ginger, and spicy garlic red chilli sauce… it’s heaven in the form of food. But hold up, go easy on the sauce. Almost got carried away, my bad.

To lower the calories, remove the chicken skin before digging in. The Health Promotion Board (HPB) encourages us to opt for plain or brown rice. Honestly, that’s a little too much for me to sacrifice. So instead of swapping the entire plate, you can opt for less rice. As for the cucumber slices, you should know what to do! Request for more greens.

One chicken wing with skin (about 34g) has 99 calories. When compared to the same without skin, it’s only about 42 calories. Eating it without the skin will allow you to cut your calories intake by more than half! Just imagine the amount you can lessen if you remove them from your plate completely.


  • Remove chicken skin
  • Opt for plain / brown rice or ask for less rice
  • Request for more cucumber slices
nasi lemak

Image Credits: tasteasianfood.com

To round up this article, we have our all-time favourite nasi lemak. This dish rich in coconut milk is usually served with fried anchovies, toasted peanuts, and cucumber slices. Oh yes, and accompanied with addictive sambal chilli.

If you’ve faithfully read this article from start to end, you should know where this paragraph is heading towards. First up, ask for less coconut rice. We hope you’ve not forgotten what we shared before – how 100g of coconut milk has about 230 calories. Secondly, if you’re serious about your health, choose vegetables over fried items. Lastly, go easy on that gravy.


  • Ask for less coconut rice
  • Choose vegetables over fried items
  • Go easy on the gravy

We’re sure it won’t taste 100% the same if you heed our recommendations. But, your body will thank you in the long run. On a positive note, you don’t have to give up on your favourite local hawker foods and survive just on salads. Isn’t that something worth rejoicing for?


4 Healthy Snacks Under S$10

To an utmost degree, balancing one’s personal life and dual careers is common in Singapore. Our busy schedules hinder us from preparing sophisticated meals. Thus, a good portion of the population rely on instant or ready-made snacks. Maintaining this routine can sacrifice your health for convenience. This should not always be the case!

Just because you are challenged with the elements of limited time and tight budget does not mean that you have to undermine the health benefits of snacks. Stock up on these affordable and healthy goodies for next time!


As an early childhood educator, I realized that you can mask nutritious fruits and vegetables by incorporating them in familiar desserts. Picky eaters will be delighted to know that there is a healthier alternative to ice cream. Simply mix your favorite fruits with Greek yogurt and freeze it overnight. You may grab DAIRY FARMER’s natural Greek Yogurt (S$7.35) at Cold Storage.

What makes Greek yogurt nutritious is its low sugar and low lactose content. This means that people who suffer from lactose intolerance can eat this snack without qualms. Its benefits are mainly due to the meticulous straining process, which results to a thicker and a creamier product.

Do not confuse Greek yogurt with Greek-style yogurt! The latter usually contains gelatin, gum blends, stabilizers, preservatives, and other add-ons to achieve a thick product despite of having a quick straining process.


Reality check, please! We live in a fast-paced city where the mere act of peeling or chopping fruits is seen as a tedious task. However, there is an alternative to snacking on bite-sized fresh fruits. Go to FairPrice to check out a variety of packed dried fruits such as the Harvest Fields’ Dried Mixed Fruits (S$3.35). Dried fruits come in many shapes and sizes. Some companies are even bold enough to experiment by adding delectable treats such as the chocolate-coated dried mangoes from the Philippines. It goes without saying that dried fruits have a huge audience to satisfy.

Image Credits: pixabay.com

Image Credits: pixabay.com

Dried mixed fruits has been proven to contain twice as many as antioxidants as fresh fruits. I am not suggesting that you eat an entire bowl of dried prunes or raisins. Keep the serving size in mind during consumption. To ensure that you can maximize its nutrient content, please check the ingredients before dumping several packs into your shopping basket. Steer away from added sugars and syrups.


Whether you want to believe it or not, research has shown that the Peanut Butter packs a macronutrient-punch! This sweet spread is rich in carbohydrates (e.g., fiber), protein, potassium, and fat. Let us move on to the “calorie bank”. It is important to note that 100 grams of Peanut Butter only contains 588 calories. I am sure that you will control your serving when snacking on this. A healthier option is unsalted peanut butter. The “Adams Unsalted Peanut Butter” is available for S$5.90 at FairPrice.

Watch your favorite TV series by snacking on whole grain crackers smeared with the said spread. Drop by the nearby FairPrice to know the difference between plain crackers and Munchy’s Wheat Cracker (S$2.30).


Banana is an ideal snack for active athletes, growing children, tireless employees, and hungry minions. Humor aside, banana is a tropical fruit containing high potassium, soluble fiber, and easily digestible simple sugars.

Presenting itself as a snack with the slightest effort to prepare, the banana has been known as the “happy fruit”. Why is this so? Banana increases serotonin levels to improve your mood. Serotonin is a brain neurotransmitter responsible for mood regulation. Possessing positive emotions can prevent the risk of emotional binge eating.

Fortunately for you, I stumbled upon an organic online store that offers some of the best prices in the country. A quick search to organicdelivery.sg will bring you to the Organic Thai bananas that costs S$3.75 per 500 grams. Browse to their site to choose among the wide varieties of organic fruits.

Sources: 1, 2, & 3


4 Things That Millennials Don’t Mind Paying For

Oh how exciting is the progressive generation of the Millennials! Scholars defined the beginning of Generation Y as 1977 – 1981 while its end as 2002 – 2008. As you welcome 2017 with open arms, you will be amazed to know that they have more buying power than any other surviving generations.

The Millennials’ spending patterns are certainly unique to them.


Due to the heavy emphasis on economy in the Lion City, it is normal for students to possess part-time jobs to boost their allowances. These part-time jobs serve as an additional revenue to finance entertainment, travel, and school needs.

When I was a student, I worked every weekend in a Pilates studio along the stretch of the crowded Orchard Road. The money that I earned was wasted on cosmetics, movie tickets, and clothing. Boosting my perceived social status was on the top priority. Saving money merely followed.

Image Credits: pixabay.com

Image Credits: pixabay.com

I remembered exchanging conversations with a friend of mine who only took the job at Häagen-Dazs to purchase the Samsung handphone that he has been eyeing on. Like my friend, having a cool smartphone is a must for the younger generations. They just cannot function without their trusty gadgets! Furthermore, smartphones usually serve as a means of communicating with others. We all know how much Millennials love to dwell and share their lives on social media.


I can attest to the undeniable trend of young women embracing the wonders of cosmetics. In United States alone, the expected revenue for the beauty industry was expected to exceed US$62 billion (about S$89 billion). Personally, I adore treating my face as a canvas as with many Singaporean women.

Image Credits: pixabay.com

Image Credits: pixabay.com

Whenever I am out with my sisters or with my friends, a trip to the nearby Sephora is always a part of the “to-do list”. My sister (a certified member of the Generation Y) did not mind if she spent S$68 on Benefit’s limited collection called Dolly Darling. She knew how happy I would be if I saw my favorite Hoola Matte Bronzer and POREfessional Face Primer. My face sparkled with glee as I opened this precious holiday collection. . Do you enjoy makeup as much as I do?


I came from a family whose mindset valued essence of health and wellness. Some of my relatives are Licensed Doctors, Fitness Instructors, and other healthcare professionals. I try my hardest to make healthier choices due to my exposure to this kind of environment. Apart from myself, are other Millennials keen on changing their food regimen for the better? The answer is YES.

According to a Forbes article: “Millennials still prefer cheaper food, and want it to be convenient. But they are also more willing to pay for fresh and healthy food, and are willing to go to great lengths to find it.”

More than the previous generations, Millennials were more likely to seek organic food. Investing on organic produce that is GMO-free and freshly grown with fewer pesticides sounds like a good idea yet pricey idea. Do not get me wrong! If you know where to look, you can get affordable organic vegetables and fruits in local grocery stores or online shops.


Patience is not exactly a part of every Millennial’s vocabulary. It is the rise of the digital age. We all want things instantaneously and in our own terms. Sometimes, we act like raging children whose main mantra shouts: “I want it. I want it right now!” This behavior was supported by the Shop.org survey. It found that Millennials, compared to other generations, were more likely to pay extra for same-day delivery on their online purchases.

Image Credits: pixabay.com

Image Credits: pixabay.com

Are you an avid fan of express delivery? Search through your previous receipts to find out more about your spending habits.

Sources:  1, 2, & 3


7 Clever Strategies To Save Cash While Shopping Healthy

According to a study published by the Journal of the American Dietetic Association, consuming healthy food can save you money. The participants lost weight and reduced their grocery budget.

Mimic these effects by choosing healthier options and shying away from junk.


Salad sets containing assorted lettuce seems convenient but, these are a bit expensive. Individual greens can also be more vulnerable to turning wilted at a short amount of time. This is why it makes more sense to purchase the heads of lettuce, which are cheaper and usually longer lasting.


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 the a bowl of oats by topping it off with grated apples, almonds, or honey. Try the Quaker Quickcook Oatmeal Hearty Supreme that retails for only S$2.95.


Bulking up is applicable to some situations than others. For staples like oil and noodles, you can always stock up when they are on sale. Do not forget to compare the prices per weight of the bulk items as well as standalone items before you decide that the bulk section provides a better deal.

Image Credits: pixabay.com

Image Credits: pixabay.com


Ground or minced beef has a reputation of being budget-friendly as compared to its other counterparts. To get the maximum benefits for your health, go for the lean ground beef. Use it as an ingredient to your tacos or spaghetti. You may also make some patties with lettuce as its buns.


If you are looking forward to trimming your belly before the December festivities, ditch the sodas. Sodas are not only high in calories but they also contain carbonated bubbles. These bubbles can accumulate in your belly and add a bulge. Stick to water or tea as much as possible. Try the Sea Dyke Oolong Tea for S$1.10 or the Dilmah Green Tea for S$3.85.


What is better than a piece of carrot? A bunch of them, of course!

You can save more money by cutting your own “big” carrots into smaller bit-sized sticks instead of purchasing the prepackaged “baby” carrots. It is best to cook these carrots to get most of the beta-carotene as these root veggies can be internally hard to break down. Moreover, carrots are full of Vitamin A, Vitamin B8, Vitamin C, Vitamin K, and Potassium.


It always pays well if you come to the store prepared. Nutrition expert Katherine Tallmadge encapsulates this concept when she said: “Take inventory of what you have on hand so you don’t overbuy. Create a detailed shopping list based on your needs and weekly menu plan, and take into account how you plan on using leftovers.”

Image Credits: pixabay.com

Image Credits: pixabay.com

Moreover, you may bring your last grocery receipt along as a guide.

Sources: 1 & 2