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"Xiang Xiang" literally means "delicious aromas". And that's exactly what the traditional minced pork noodles here are all about. In fact, the broth that comes with it tastes uniquely different from other traditional minced pork noodles, and it's a lot more aromatic and umami, and totally satisfying! I love the soup version of minced pork noodles (bak chor mee). In fact, that's the most traditional version of this local noodle dish, which has over the years, evolved to also include a "dry" version. In my opinion, if you only like the "dry" version of bak chor mee, that's probably because you haven't met the right traditional soup version. So, what exactly is this "right" version? To me, a quinessential traditional soup bak chor mee should have a flavourfully sweet and umami broth that's garlicky and murky, as well as super soft and finely minced pork, plus of course, perfectly cooked noodles that are springy to the bite. Most bak chor mee would use factory-made pork balls as an ingredient; so honestly, I don't really have much expectations for that. And if the bak chor mee comes with pork dumplings (minced pork with crushed deep-fried sole fish wrapped in a wonton wrapper), that would really be icing on the cake. But the soup bak chor mee at Xiang Xiang Traditional Minced Pork Noodle totally redefined what an excellent soup bak chor mee is to me. And the delicious broth is a key reason. A harmonious blend Above: A rich, flavourful, and thick pork collagen broth perfectly cooks the finely minced pork in the bowl in an instant, making the broth so sweet and umami, even without an iota of MSG Most traditional soup bak chor mee would almost certainly add quite a few scoops of MSG into their broth pots. And many a time, the MSG makes the broths taste artificially sweet, followed by a signature thirst. But the broth here at Xiang Xiang is nothing of that sort. Besides the fact that it contains no MSG at all, the broth is a murky and flavourful collagen-based pork broth that tastes delightfully sweet and umami, less garlicky, and somewhat herbal — although I was told that it doesn't contain any Chinese medicinal herb. And the pork lard just makes it taste even better. I must say that the delicious broth, which blends so harmoniously with the super soft and finely minced pork, really has deep flavours. It's that type of broth that I'm sure you'll finish the last drop of, just like me! Handmade pork balls with a twist Above: Tender handmade pork balls that contains a piece of cubed Chinese turnip (or Jicama) Although there are no pork dumplings in this soup bak chor mee, it comes with a handmade specialty that most traditional soup bak chor mee doesn't have. Yes, I'm talking about their handmade pork balls. Combining grated carrots with finely minced pork and other ingredients, each handmade pork ball also encases a Chinese turnip cube in it. In my opinion, that's a really clever way to combine the vegetables' natural sweetness with that of the minced pork! And the pork balls are really bouncy and fun to bite into. Yums! If you ask me, this is really a delicious soup bak chor mee you shouldn't miss. Apart from traditional flavours, the improvements that the business owner has made to the broth and pork balls actually added a lot more flavour to this classic noodle dish, compared to many other bak chor mee out there. And if you're someone who appreciates pork innards (which I'm not a fan of), you'll be in for a treat. So the next time you're in the Kallang area, drop by for a flavourful treat. You won't be disappointed, I'm certain of that. Locate it Address: Xiang Xiang Traditional Minced Pork Noodle 5 Upper Boon Keng Road #01-01 WuFu Coffee Shop Singapore 380005 Operating Hours: Opens daily, 9 a.m. - 8 p.m. Call: 9237 0001

So crispy and flaky on the outside, and packed with juicy and buttery shredded chicken inside, these bite-sized classic chicken pies have been my favourite for years! Cottage Pies Café is no stranger to people living in the Pasir Ris area. This pie shop used to be located within the White Sands shopping mall for many years, near its taxi stand, and it has only relocated to its current location in the Pasir Ris Bus Interchange some two years ago. Looking back, I still vividly remember that many years ago I was so drawn to the delicious waft of their pies while waiting to catch a cab at the taxi stand that I ended up dropping out of the taxi queue to join the queue for their pies instead. And I believe that I'm not the only one who has done that. The Chicken Pie: a yummy yum-yum classic! Above: Bite through the Chicken Pie's super crispy and flaky crust and dive right into its delicious core that contains juicy and buttery shredded chicken! Don't judge a pie by its crust, I'd say. The bite-sized classic chicken pies at Cottage Pies Café may look somewhat humble, but don't be fooled by their unglamorous appearance. In fact, you may well be hooked on your first bite, for these pies are packed with a delicious filling that tastes one of a kind. The filling of the Chicken Pie is nothing like what I've tasted in other chicken pies. Full of juicy shredded chicken that has a strong buttery taste and some diced carrots, the filling is really fresh and flavourfully umami. Coupled with its super crispy and flaky crust that also smells so buttery, this is a truly delectable afternoon snack to go with a good cuppa! The Black Pepper Chicken Pie: gonna give it a miss next time Above: The shuriken-shaped marking on the pie indicates that it's the Black Pepper Chicken Pie; personally, I didn't really enjoy this pie, as the filling was a tad dry and it didn't have the distinct taste and aromas of black pepper This strange-looking little guy is the distant cousin of the classic Chicken Pie, created as a variation on the popular classic. But to me, the taste was somewhat underwhelming, as the shredded chicken inside was dry and there wasn't the distinct taste and aromas of black pepper that I was expecting. So I've decided to skip this pie on my next visit to the shop. The Potato Chicken Pie: better if it's hotter Above: The Potato Chicken Pie really lacked warmth, although the filling was tasty The Potato Chicken Pie was the one that really caught my eye when my eyes were running through the food showcase. The nice golden-brown colour and the wavy scoring patterns on the crust may well be the reasons why it attracted me. However, it was somewhat disappointing when I sank my teeth into it. It was not hot like what a pie should ideally be! And so my expectations took another tight slap. The saving grace is that the filling is tasty, as was the crust. But I know deep down that all these could've been levelled up if the shop would have heated up the pie as they should. I really hope that they'll do better on my next visit! Locate it Address: Cottage Pies Café 501 Pasir Ris Drive 3 #01-05 Pasir Ris Bus Interchange Singapore 519490 Editor's Note: There are no tables and chairs at the shop, but you can always order a drink at the coffee shop opposite and eat your pies there. Operating Hours: Opens daily; Mondays to Saturdays: 7:30 a.m. - 9 p.m. Sundays: 11 a.m. - 10 p.m. Call: 6585 1741

These days, traditional handmade fish dumplings are fast becoming a rarity. These fish dumplings are plumper than the usual factory-made ones, and they also come with a more slippery and springier mouthfeel, plus a distinctively delish filling. And to me, Song Kee will always be my go-to place for these classic fish wontons. Traditional handmade Teochew fish dumplings (known as the herh kio in Teochew) are becoming more uncommon these days. So much so that most people who have not savoured them before would assume that those common, small, tacky white fish dumplings they'd get at the run-of-the-mill fish ball noodle stalls and supermarkets are the real deal. But in reality, these are quite very different altogether! In fact, it's safe to say that traditional handmade fish dumplings are a few notches up in terms of gastronomic enjoyment and quality, compared to the common version we'd find ubiquitously. And to me, Song Kee Fishball Noodle (Song Kee) is the place to head over to if you're looking for the real deal. The ingenious fish-pork wonton Above: The soft, bouncy, and slippery wrapper of the handmade fish dumplings are made from fish paste and tapioca starch, and the filling contains seasoned minced pork and crushed deep-fried dried sole fish I've always felt that traditional handmade fish dumplings are an ingenious culinary invention — especially how the wrapper is made. Shaped somewhat like a type of ravioli and functions essentially like a wonton, it's probably the only or one of the very few types of Chinese dumplings that employs a mixture of fish paste and tapioca starch as the ingredients for its wrapper. The result: a wrapper that's somewhat translucent, and extremely soft, bouncy, and slippery, which makes it a challenge for most people to catch such a dumpling with a pair of chopsticks. And when cooked, the wrapper releases a delicious aroma and the umaminess of fish. Traditional handmade fish dumplings are also typically much larger in size, and the filling would consist of a delicious mix of seasoned minced pork and crushed deep-fried dried sole fish (known as the tee poh in Teochew) instead of the fish paste you'd get in the factory-made ones. And these are what they serve up at Song Kee and they are also the key reason I keep coming back. Enjoyably bouncy noodles Above: Perfectly cooked and seasoned noodles that are deliciously bouncy! As much as the fish dumplings are the key attraction that brings me back, credit also goes to their perfectly cooked noodles. Springy and well seasoned with their signature chilli paste, crispy pork lard, fried shallots, and other condiments, the noodles' texture is perfect and they are definitely an enjoyment to chow down on. Above: Yummy broth filled with bits of crushed deep-fried dried sole fish The broth that goes with the noodles is delightfully tasty too! It's certainly more concentrated and flavourful than those you'd get at other fish ball noodle stalls and it's filled with lots of crushed deep-fried dried sole fish bits. In fact, just one look at the murky broth, and you'd be able to hatch a good guess that the taste will be exponentially better than those elsewhere. Yummy yum yum! A comfy corner with a laid-back feel Above: Comfy, quaint eatery with a laid-back feel to it Nestled in a quiet nook near the tail end of the super-long Yio Chu Kang Road that's close to Boundary Road, I've always felt that this is a comfy, quaint little eatery with a laid-back feel, even though some people I know think that it's somewhat run-down. At times when it's off-peak, this can be quite a quiet, private corner to mull over things in life over a delicious bowl of fish dumpling noodles or fish ball noodles. But things are never really that quiet in most times of the day. When meal times come, the entire place would look like a clandestine corner where fish ball noodle addicts congregate and many cars will be parked alongside the small road next to the eatery that leads to a private property estate nearby. Swerve by to give the fish dumpling noodles a try, if you haven't. I'm quite sure that it won't disappoint. Trust me on that! Locate it Address: Song Kee Fishball Noodle 100 Yio Chu Kang Road Singapore 545576 Operating Hours: Opens daily except Thursdays, 11:30 a.m. - 8:45 p.m. Call: 9336 2745

Fish Biryani is not commonly spotted on the menus of most Indian restaurants in Singapore. And a good Fish Biryani is even rarer to come by. To me, this is certainly one to savour, together with the other delish dishes that the restaurant has to offer. Classic or Dum Biryani is a common dish that's ubiquitously available in most Indian restaurants and food establishments in Singapore. But usually, you'll only see chicken, mutton, and vegetarian versions on the menu. Fish Biryanis, however, are a rarity. I'm not exactly sure why Fish Biryanis are uncommon but I highly suspect that it's because it requires more complex recipes and techniques to cook fish perfectly. Of course, it may also be due to the fact that this dish naturally comes with a heftier price tag, which most customers may turn away from, given that it's food from the sea. Whatever the reason, I always rejoice when I see Fish Biryani on the menu. And all these years, I've found the Fish Biryani at Taj Authentic Indian Cuisine to be the one that's most pleasing to my palate. The restaurant has, after all, been at its craft perfecting this for more than 20 years. A "Friday Special" Above: Chunky fresh fish that's so flavourful with an aromatic tangy paste Fish Biryani here is not an everyday affair. Listed as a"Friday Special" on the menu, you'll only get to taste this on Fridays, or, if you were to place an order for it for a specified minimum quantity one day in advance. When asked why he has only made this available on Fridays, the business owner explains that many Muslims would usually gather to conduct Friday prayers at a mosque next to the restaurant, and he'd wanted to make this a special menu item and a reason for them to come by. But even as a non-Muslim, I would always swing by here to lap up their delectable Fish Biryani on Fridays, over the years when I used to work in the vicinity. Above: Well-cooked, fluffy, and aromatic basmati rice is one reason why the biryani is so good So what is it that makes me come back for this dish, time and again? I would think that it's the fresh, chunky fish that's pre-fried and cooked in a intensely flavoured paste that's both very aromatic and tangy. And for sure, the fluffy and flavourful basmati rice that makes the biryani so good. Interestingly, when I asked the business owner which type of fish he's used to make his Fish Biryani, he didn't exactly have an answer for that. But from what I saw and tasted, I would hatch a guess that it's a sea bream. But regardless of whether he knew what fish it was, he's nailed this dish all these years, and customers keep coming back for more. Above: Light dhal that goes so well with the Fish Biryani As part of the meal, the Fish Biryani also comes with a standard bowl of dhal, which is made with lentils and some vegetables. This turned out to be quite mild and soothing on the palate, and it goes so well with the biryani. Another favourite: Mughlia Chicken Tikka Above: Chunks of chicken that are marinated in a mix of herbs and spices, and coated with fresh cream, cheese, and yoghurt before they are skewered and roasted in a tandoor Orangey-red chicken tikka is iconic at Indian food stalls, but this pale-coloured version of chicken tikka is less common in comparison. Known as the Mughlia Chicken Tikka, this is actually my preferred version of chicken tikka, which is really flavourful and it's uniquely coated with fresh cream, cheese, and yoghurt, before it's sent into a hot tandoor for a good roast. With a spritz of lime and a dab of the pastel-green mint sauce. This is an excellent way to start off a hearty meal here! Some fritters for you? Above: Pakora, or onion fritters, are a favourite snack for many of the restaurant's patrons And if you feel like having something deep-fried, the natural choice to zoom in on here would be the Pakora, which are essentially fritters that are made with strips of onions. These could either be eaten on their own or with a smattering of mint sauce. Both taste great, but my only gripe is that they could have been crispier. They appear to be crispy from outside the food showcase, and I think that the mouthfeel has to live up to expectations. Make your Friday special At $12 a portion, I can't say that the Fish Biryani is as affordable as hawker centre, coffee shop, or food court Indian food; likewise for the other dishes that the restaurant serves up. But I believe that the enjoyment that you'll derive from the good food here will be well worth the price you pay. Have a try and maybe these yummy dishes will make this Friday a really happy one for your belly! Locate it Address: Taj Authentic Indian Cuisine 214 South Bridge Road Singapore 058763 Operating Hours: Opens daily except Sundays, 11 a.m. - 8 p.m. Call: 6226 6020

Not all BBQ chicken wings are made equal. And to me, the BBQ chicken wings at Ah Hwee BBQ Chicken Wings & Spring Chicken are a cut above. Thanks to its decades-old marinade and chilli sauce recipes and grilling techniques, passed down through generations. And of course, with the current second-gen owner himself an outstanding pitmaster in his own right. Barbeque is a skill and an art with a long history. In fact, it can be traced back to the time when we humans started to cook meat with fire some 1.8 million years ago. But even to this day, not everyone can perfect the art of fire manipulation to bring out the best flavours in different food ingredients, due to its complexity. Barbeque chicken wings are a case in point. Ah Wei, the pitmaster at the helm of Ah Hwee BBQ Chicken Wings & Spring Chicken has had his fair share of hard knocks learning the ropes from his late father, Ah Hwee, through the years. Today, the taciturn second-generation business owner has truly earned his wing and he's an outstanding pitmaster in his own right. In fact, I would say that he's successfully retained the traditional flavours of his stall's BBQ chicken wings all these years. They taste consistently good as they were many years ago when I first became a customer. And at that time, his late father and himself would jointly man the barbeque pit and his mother would be busy taking and serving orders. Playing with fire is an art Above: Cooking food over a naked flame is far from just getting it cooked, but getting it perfectly charred with the right techniques to give it the right flavours and aromas. Techniques are key in the art of barbeque. And right here at the stall, there's no professional barbeque grill with fancy knobs or a thermometer, or other contraptions — only the common barbeque rack and pit, the charcoal and fire, and the skewers. Everything else is a matter of technique and experience that are garnered through years of trials and errors. And in my opinion, Ah Wei has truly nailed the art of playing with fire. Charcoal matters Above: Big and small mangrove wood charcoal is used to give the BBQ chicken wings the best charred flavours and aromas. It may not be intuitive to the layman that the type of charcoal that's used for barbeque actually makes a difference. At Ah Hwee BBQ Chicken Wings & Spring Chicken, mangrove wood charcoal is their choice charcoal, for a good reason: to impart the best charred flavours and aromas to their BBQ chicken wings. Mangrove wood charcoal is hard and dense and it's traditionally used in barbeques locally, as it provides high heat combustion with fewer sparks and less smoke, and it burns consistently for a longer time, giving the BBQ chicken wings a delicious charred aroma, or"xiang" (delicious charred aromas in Chinese), as Ah Wei describes it. He explains: "Lychee wood charcoal or other fruit wood charcoal out there in the market do not make good charcoal. They are mainly used as firewood." A delish family recipe Above left: A spritz of calamansi lime juice is the traditional way to start off eating the BBQ chicken wings, which are marinated in a mixture of 20 herbs and spices Above right: A chilli sauce that's made with 10 ingredients No one would guess that these humble BBQ chicken wings actually have to go through an overnight marination process in a marinade that's made with 20 herbs and spices — that's nine ingredients more than Colonel Sanders' recipe! LOL! And it all shows up in the flavour profile of the BBQ chicken wings, as you take each bite. Of course, what would BBQ chicken wings be without an excellent chilli sauce to go with? In fact, the chilli sauce is what I really enjoy eating besides the delicious chicken wings. With 10 ingredients in the sauce, it unleashes a complex range of delicious flavours the moment it touches my tongue, but yet, it remains so light on my palate. I could totally drink this like a beverage with some ice! And these are family recipes that've been passed down through generations. BBQ chicken wings worth savouring Above: Crispy on the outside, moist on the inside, and the meat just comes off the bones so easily — the hallmarks of a perfect BBQ chicken wing BBQ chicken wings at Ah Hwee BBQ Chicken Wings & Spring Chicken all share the same traits: crispy skin that has a perfect char on it; moist and tender meat on the inside; and the meat would easily come off the bones. And these are also the traits of a perfectly grilled BBQ chicken wing. Coupled with their signature chilli sauce, this is a match made in heaven! At just $1.40 each, this is worth every single bite. Even under the hot weather! And if you should fancy a BBQ spring chicken, that's also available, but you'll have to call them in advance to make a reservation. So, the next time you're at East Coast Park and feeling a craving for some barbeque food, other than satays, sink your teeth into some of these delicious BBQ chicken wings. It'll be worth the calories, I promise! Locate it Address: Ah Hwee BBQ Chicken Wings & Spring Chicken 1220 East Coast Parkway #01-14 East Coast Lagoon Food Village Singapore 468960 Operating Hours: Opens daily except Wednesdays, 3 p.m. - 10 p.m. Call: 9837 5172

The ingredients of Tahu Telur are incredibly simple. And Ole-Ole Javiyan has been serving up one of the most delicious food centre versions of this iconic Indonesian dish with two key winning attributes — super fresh ingredients plus a delectable sauce that's drizzled over the sinful mound of fried eggs and tofu cubes. Tahu Telur may not be the most commonly seen Indonesian snack around (especially in a food centre setting) but it has always been one of my favourites. Even though it's sinfully deep-fried, it's a delightful snack that I'd gladly reserve my calories for at any time. And my go-to place for this iconic dish will always be Ole-Ole Javiyan, which is an age-old food business established since 1939, now nestled in the Bedok Food Centre. Delightfully fresh & crispy! Above: Just love the crispy egg jacket that wraps around the fresh, delicious tofu cubes It's always a moment of bliss thrusting my fork and spoon into this delicious Tahu Telur, which is individually prepared fresh on each order (although I really hope that the business owner would consider replacing the flimsy plastic cutlery with sturdier ones). And there's always sort of an ASMR effect whenever I tuck into this dish and tear down the walls of this castle of fried eggs and pierce my fork into the bricks of tofu cubes. The liquid eggs were perfectly deep-fried till crispy and the tofu is so fresh. And I always try to convince myself that this combination of ingredients actually makes this dish quite a nutritious one — minus the cooking oil, that is. And, there's also quite a fair amount of julienne cucumbers and carrots that make it an even healthier treat. LOL! The sauce's a real winner Above: The rich, tangy sauce cuts through the greasiness of the Tahu Telur, refreshing the palate in every single bite No Tahu Telur is complete or made perfect without a delicious sauce. In other versions of this dish, I usually see a watery dark-coloured sauce that tastes sweet and slightly savoury being drizzled over it. But the version here uses a rich brown-coloured sauce that has a perfect balance of tanginess and sweetness, which helps to cut through the greasiness of this dish in every bite. And the ground roasted peanuts go so well with the sauce. It's a real winner that sets it apart from the others! At first glance, it might seem that you won't be able to finish this deep-fried mound of fried eggs and tofu cubes all by yourself. But with a sauce this appetising, you can be sure that that won't be an issue at all. So the next time you swing by the Bedok Food Centre, don't miss this delightful treat! And my advice is that you should try to be there to catch this before noon time, as they usually sell out their Tahu Telur by around 1 p.m. or so every day. Locate it Address: Ole-Ole Javiyan 1 Bedok Road #01-05 Bedok Food Centre Singapore 469572 Operating Hours: Opens Mondays - Saturdays, 10 a.m. - 8 p.m.; Sundays, 10:30 a.m. - 9 p.m. Call: 8186 2515

Meditation trains attention and awareness, and it has been associated with a multitude of benefits including reducing stress and anxiety, enhancing sleep, as well as improving our body's immune and cognitive functions. But did you know that it also helps to improve digestive health? Find out more. Having a calm and resilient mind is often associated with a holistic sense of well-being and happiness. But oblivious to many people, mental wellness actually has a huge bearing on our body's physiological functions as well — an important aspect of which is our gut health. Ever wondered why the idiom "butterflies in the stomach" is used to describe a sense of fear and anxiety? That's simply because our emotions have a direct impact on our gut health. This implies that weak mental health will directly affect our digestive health, among other factors like dietary and lifestyle habits. In fact, medical research shows that when a stress response is activated in our body, digestion is suppressed or shut down by our central nervous system by the slowing of contractions of digestive muscles and the decreasing of secretions for digestion. Irritable Bowel Syndrome, or IBS, for instance, is a chronic digestive disorder that's widely known to be associated with mental stress. And that's not all. Dubbed the "second brain" of our body, our gut is lined with some 200 to 600 million neurotransmitters (this is known as the "enteric nervous system" in medical terms) and it's intricately connected to our brain through what is known as the "gut-brain axis". So, poor gut health could also adversely affect our mental well-being. After all, 95% of serotonin — one of the four types of "happy hormones" in our body — is found in our gastrointestinal tract. And more than 50% of another "happy hormone" — dopamine — is synthesised in our gut. That goes to say that eating healthily and exercising regularly are equally important for preventing a vicious circle of a weak mental-physical state of health from developing. Meditation builds a calm & resilient mind Our mind works in mysterious ways. While it's capable of achieving amazingly great things when it's performing optimally, it can also bring about the downfall of our health if it's plagued by fear, anxiety, and stress for a protracted period of time. That's why taming our mind through meditation is so important. Meditation trains attention and awareness, clears the mind, brings about a sense of calm, peace, and balance; and it builds a resilient state of mind over time. In addition, a 1967 Harvard Medical School study on meditation also revealed that people who are meditating used 17% less oxygen, had lowered heart rates, and produced more brain waves that could enhance sleep. Meditation is believed to have been practised from as early as 5000 BCE, but the earliest written records actually date back to around 1500 BCE found in the Vedas. These are ancient religious text found in India that are related to Hinduism and forms the foundations of Yoga and Ayurveda. Since then, the practice of meditation has travelled far and wide across different geographies and religions, sprouted into different schools, and now takes many different forms. The word 'meditation' has its roots in Old French and Latin, which could mean "to ponder", "to contemplate", "to reflect", or "to consider". Little known to many, it's actually an umbrella term used to describe the many ways of achieving a relaxed state of being, and not just a single type of mental training. How meditation helps with digestion Meditation helps to increase blood oxygen levels and improve blood circulation in our body, which in turn leads to better digestion, less bloating, and fewer instances of stomach cramps. Research has also shown that meditation can significantly increase the levels of good bacteria in our gut, which keeps invading pathogens at bay and produces vitamins like B12 and K that are essential for good health. In addition, studies have also proven that meditation increases our body's levels of dopamine, which helps to move food through the digestive tract. This form of mental training also increases the levels of serotonin in our body, which influences many aspects of our gut health, including how fast food moves through our digestive system and how much fluid or mucus is secreted in our intestines. How to start meditating Among the many types of meditation, the easiest meditation technique that's also very popular among the beginners would be mindfulness meditation. And when I say that it's the easiest, it doesn't mean that meditation is easy. It actually takes a lot of practice and discipline to stay unperturbed in a meditative state — if you manage to get into it in the first place. What it simply means is that mindfulness meditation comprises just a few steps and you can choose to do it anywhere. I personally started meditating with this technique. To start, follow these steps: Choose a quiet and well-ventilated location for your meditation session Sit on the floor with your legs crossed or on a chair with the soles of your feet flat on the floor; gently keep your back in a straight posture Alternatively, lie supine on your back Gently close your eyes and put aside all your fleeting thoughts Take three deep breaths by inhaling through your nose and exhaling via your mouth Feel your stomach (not your chest) inflate and deflate as you breathe deeply Return to your normal breathing pattern but try to breathe slowly Put aside all judgments, emotions revolving your past, and worries about the future Focus and stay conscious of the present moment by focusing on each breath Consciously bring yourself back to the present moment from any distraction Set a timer with a gentle beep to end your meditation, say after 30 minutes For beginners, it's always useful to do this with a guided meditation recording or play some soft meditation music to help ease you in. I personally prefer the guided meditation recordings on the InsightTimer app as well as the wide range of meditation music available on Spotify. Some practitioners suggest that mindfulness meditation can also take many other forms at various locations, such as: driving without music or with calming music; exercising without any music or sound distractions, and just focusing on your breaths; or even, when brushing your teeth. But the method I've shared above works best for me. And I believe that you should also give it a shot. May aid weight loss too Interestingly, meditation may also help you shed some kilos. The rationale behind this is that meditation helps to lower your body's levels of cortisol (commonly known as the "stress hormone") and this helps to prevent overeating or binge eating which leads to weight gain, as suggested by medical studies. Get into your right mind soon Believe it or not, all of us would be in some state of mental disequilibrium as we navigate the flurry of things happening in life and deal the harsh blows to the realities. That makes maintaining a healthy state of mind critical to helping us stay calm and resilient in the face of life's challenges as well as maintaining a healthy gut and body. Given that the mind and the gut are intricately connected and affect each other to a large extent, it's definitely worth exploring ways to help our mind build calmness and resilience. And meditation is one important way to achieve these objectives. Trust me, it's never too early to start meditating. Only too slow to reap its benefits, if you don't. References: Brigham Young University: Stress and the Digestive System EatingWell: How Poor Gut Health Can Increase Anxiety and Depression Risk & What to Eat to Help EOC Institute: How Meditation Helps With Digestion EOC Institute: The "Happy Neurotransmitter" — How Meditation Boosts Serotonin Gutbliss: Meditation & Its Impact On Gut Health Healthine: 10 Best Ways to Increase Dopamine Levels Naturally Healthline: 12 Science-Based Benefits of Meditation Healthline: Gut Health: How Deep Meditation Can Improve It Healthline: IBS and Serotonin: The Brain-Stomach Link Livi: How Do Stress and Anxiety Affect IBS? Mindworks: A Brief History of Meditation National Library of Medicine: Regulation of Neurotransmitters by the Gut Microbiota and Effects on Cognition in Neurological Disorders National Library of Medicine: The Enteric Nervous System and Gastrointestinal Innervation: Integrated Local and Central Control National Library of Medicine: What Is Meditation? Proposing an Empirically Derived Classification System Online Etymology Dictionary: Meditation Scientific American: Think Twice: How the Gut's "Second Brain" Influences Mood and Well-Being Time: How Meditation Went Mainstream Wikipedia: Vedas

The question of "how many eggs can we eat per day or week?" has been at the centre of a debate for years, as eggs are high in cholesterol. However, recent research has suggested that consuming eggs does not substantively increase blood cholesterol levels and the risk of heart disease. Does that mean that we can eat as many eggs as we desire? Eggs — one of the foods I can't live without. And I'm sure that goes for many of you out there as well. As much as eggs are delicious and packed with nutrients, they also come with high cholesterol content. To be specific, each egg contains about 200mg of cholesterol — and that's already two-thirds of the U.S. Food and Drug Administration's previously recommended maximum daily intake of dietary cholesterol of 300mg stated in the 2015–2020 Dietary Guidelines for Americans published in December 2015. But all that changed with a review of studies published in June 2018, which found that "extensive research did not show evidence to support a role of dietary cholesterol in the development of cardiovascular disease". In fact, most of the cholesterol in our body is made by our liver and does not come from the cholesterol that we consume. That means that the amount of cholesterol that we consume from our diet does not have a significant influence on our blood cholesterol levels. The reason: our body regulates the cholesterol in our blood by controlling its production. For most of us, when our dietary intake of cholesterol goes down, our body automatically makes more of it; and when we consume more cholesterol, our body makes less of it. Cholesterol isn't really your enemy Cholesterol is a lipid that's present in our bloodstream and body cells, and it is key to the healthy functioning of our body. We actually need cholesterol to generate cell membranes, hormones, and Vitamin D, as well as fat-dissolving bile acids in our body, and to help our body absorb vitamins. However, when people are talking about cholesterol levels in regard to heart health, they aren't actually referring to the cholesterol itself but the "lipoproteins". “Lipoproteins” are proteins on which cholesterol travels through the blood, and there are two types of lipoproteins, commonly understood as the "good cholesterol" (high-density lipoprotein or "HDL") and "bad cholesterol" (low-density lipoprotein or "LDL"). High levels of the former in the blood can lower your risk of heart disease and stroke, while high levels of the latter would have a reverse effect on your health. So, what leads to high levels of bad cholesterol in our body? Research has shown that regular consumption of saturated fat and trans fat from foods like fatty meats, red meats, processed meats, full-fat dairy products, bakery items, and fast foods (especially the deep-fried ones!) would lead to high levels of bad cholesterol in our body. Other risk factors include obesity, smoking, and lack of exercise. Conversely, regular physical activity, losing some weight, consuming more monounsaturated fats and polyunsaturated fats in our diet (from plants, nuts, and fish), moderate alcohol consumption (yes, you read it right!), as well as not smoking can help to raise the levels of good cholesterol in our body. So the game plan would be for you to choose healthier dietary and lifestyle options to decrease the levels of LDL and increase the levels of HDL in your body. And if we make the right choices, cholesterol can be a friend, not an enemy. So does it matter if eggs are high in cholesterol? Eggs with the egg yolks are indeed high in cholesterol (egg whites actually contains zero cholesterol) and comes with saturated fats. But research shows that the cholesterol in eggs does not have a negative impact on blood cholesterol, compared to other sources of cholesterol — and this is on top of the fact that dietary cholesterol has little influence on blood cholesterol levels. In addition, dietary cholesterol from ingesting eggs has been shown to promote the formation of large LDL particles which are less detrimental to our health, while at the same time, produce HDL particles which oppose the harmful small and dense LDL particles. Furthermore, large-scale studies conducted in the U.S. have also consistently shown that consuming eggs does not increase the risk of heart disease. In fact, eggs are an incredibly nutritious whole food that's high in protein and low in fat and calories, which you should eat as part of a healthy diet. Among others, they contain some very important nutrients such as the following, which help the normal functioning of our body: - Lutein and zeaxanthin; - Choline; - Folate; - Selenium; - Iron; - Magnesium; - Zinc; - Vitamin A, B6, B12, D2, D3, E, and K. Additionally, each large hard-boiled egg without condiments contains 6.3g of protein (2.7g in the egg yolk; 3.6g in the egg white), with only 4.5g of fat, of which a mere 1.5g are saturated fats. And each of them only contains 72 calories. What you eat with your eggs matters more While dietary cholesterol has a limited impact on blood cholesterol levels, saturated fats and trans fat, among others, have been identified as the key risk factors that will lead to higher levels of blood cholesterol and triglycerides. In fact, the common suspects in a hearty English or American breakfast, which typically comes with fried sausages and bacon, would be a recipe for disaster if you're trying to control your blood cholesterol levels. That's because in every 100g of sausages, there are 9.2g of saturated fats; and for every 100g of bacon, there are 12.6g of saturated fats. These compare with only 3.3g of saturated fats in every 100g of eggs. Fast-food that are served deep-fried are also a case in point, as they are high in trans fat. And if you love your char kway teow as many other Singaporeans do, know that even though the eggs in it won't negatively impact your blood cholesterol levels, the saturated fats in it — whether it's lard or palm oil — will, for sure. So, it's important to know how you can have your egg and eat it too. And by that, I mean that you'll have to avoid foods with high saturated fats and trans fat as you eat your eggs, and choose monounsaturated fats or polyunsaturated fats instead. Your health condition decides how many eggs you can eat Multiple studies and research have been conducted over the years to find out how many eggs exactly can a person consume safely in a day. But the reality is, there is no magical number or hard-and-fast rules, simply because different people have different health conditions. However, there seems to be a general consensus that for most healthy people, having an egg or two a day will not have a significant impact on blood cholesterol levels. But if you're suffering from familial hypercholesterolaemia, or have contracted a chronic disease such as hypertension, or, if you're obese or overweight, you probably should not consume as many eggs. In addition, you can also choose to consume eggs that are enriched by Omega-3 fatty acids, which may help to lower the risks of cardiovascular disease and reduce the risk of blood clots, as these fatty acids help to prevent blood platelets from clumping together. So to have your egg and eat it too: 1. Choose to eat the number of eggs according to your state of health; 2. Choose more healthful eggs like Omega-3 enriched eggs; and 3. Pair your eggs with healthier foods that contain fats like monounsaturated fats or polyunsaturated fats. That way, you will not only be able to enjoy the delicious flavours of eggs in ways more than one, but also the entire range of nutrients that they provide! References: Centers for Disease Control and Prevention: LDL and HDL Cholesterol and Triglycerides Cleveland Clinic: LDL Harvard Health Publishing: Ask the Doctor: Are eggs risky for heart health? Harvard Health Publishing: How Many Eggs Can I Safely Eat? Harvard T.H. Chan School of Public Health: Cholesterol Healthline: 9 Health Benefits of Eating Eggs Healthline: Eggs and Cholesterol — How Many Eggs Can You Safely Eat? Healthline: How Many Calories Are in an Egg? Healthline: Why Dietary Cholesterol Does Not Matter (For Most People) HealthXchange.sg: Egg Facts: Nutritional Value, Cholesterol Count, and More Johns Hopkins Medicine: Cholesterol in the Blood Mayo Clinic Health System: Is It Healthy to Eat Eggs Every Day? MedicalNewsToday: All You Need to Know About Egg Yolk MedicalNewsToday: How many is too many eggs? National Library of Medicine: Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease Office of Disease Prevention and Health Promotion: 2015–2020 Dietary Guidelines for Americans Singapore Heart Foundation: Eggs and Cholesterol The Heart Foundation of New Zealand: Eggs and Cholesterol The Washington Post: Eating Too Many Eggs Can Still Be Risky, But Most People Don’t Have to Give Them Up Entirely, Experts Say U.S. Department of Agriculture: Egg, Whole, Cooked, Hard-Boiled U.S. Department of Agriculture: Pork, Cured, Bacon, Cooked, Restaurant U.S. Department of Agriculture: Sausage, Polish, Pork and Beef, Smoked WebMD: How to Boost Your 'Good' Cholesterol

A good night's sleep can make a huge difference to your well-being, in ways more than one. Learn how you can sleep well with a little help from some lower-calorie healthful foods. A good night's sleep is essential for your overall well-being and forms a critical part of a healthy lifestyle. Among many health benefits, a good sleep can boost your brain's performance, improve your memory and mental alertness, alleviate stress and anxiety, lift your mood, strengthen your immune system, prevent serious chronic diseases, as well as help manage your weight more effectively. And that's especially important after a long day of intense activity, whether it's mental or physical, or both. Multiple reports have even asserted that having sufficient, high-quality sleep may actually be more important than food. But the truth is, a good sleep and a nutritious diet, plus regular exercise, are all equally important for your health. The good news is, besides healthy lifestyle habits, there are also some nutritious foods that can actually promote good sleep. These are readily available and affordable, plus, they won't bust your weight management plans — I promise. Here are four of them that you should reach for (the calorie count gets lower as you read on): 1. Pistachios Pistachios are one of Nature's gifts that contains a large amount of melatonin — a hormone produced by the pineal gland in our brain that regulates our sleep-wake cycles. As Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M. explains, "(melatonin) puts you into a state of quiet wakefulness that helps promote sleep.” A 2014 study shows that every 100g (3.5 oz) of shelled pistachios contains 23mg of melatonin. This is significantly higher than what most melatonin supplements provide, which can range from 0.1mg to 10mg per dose, and it is also much higher than the amounts found in most fruits, cereals and seeds. In addition, these tree nuts also contain other sleep-promoting compounds, such as Vitamin B6, magnesium, tryptophan, calcium, and phytonutrients. Pistachios are also an excellent source of protein, fibre, antioxidants, and essential amino acids. They are also high in potassium (which improves heart health) and rich in lutein and zeaxanthin (which are important nutrients that promote eye health), and largely contain heart-healthy monounsaturated and polyunsaturated fats (which help to lower the levels of bad cholesterol in our body). And here's the best part: Pistachios are one of the lowest-calorie nuts around. Every 28g (1 oz) of pistachios contains only 159 calories, which works out to be about 4 calories per kernel. Although it's not the lowest-calorie food you'll find, this is significantly lower than the calorie count of the same amount of other sleep-promoting nuts, such as macadamia nuts (204 calories), pecans (196 calories), and walnuts (185 calories). And a standard 237ml (8 fl oz) glass of unsweetened pistachio milk only contains 50 calories. So, enjoy a handful of pistachios or a glass of pistachio milk guiltlessly, before you hit the sack every night. By that, note that we're only talking about unsweetened and unsalted pistachios or pistachio milk. 2. Almonds Almonds are another type of tree nut that's rich in melatonin, which could help to promote good sleep. It is also a great source of magnesium, which improves sleep quality by reducing inflammation in the body and helps reduce levels of the stress hormone cortisol. Almonds also contain tryptophan (which increases the level of melatonin in your body) and can enhance serotonin levels in your body to relax your mind and body for a good sleep. In a study conducted on 75 subjects with chronic insomnia, participants reported significant improvements in sleep quality after they self-administered three intranasal drops of either violet oil (a traditional Iranian herbal drug used to treat insomnia that's made from almonds or sesame seeds) or pure almond oil every night for 30 days. In another study, 8.4% of 442 university students saw a decrease in insomnia after consuming 10 almonds daily for two weeks. In addition, almonds are also high in protein and rich in nutrients, such as phosphorus, riboflavin (Vitamin B2), manganese, as well as heart-healthy monounsaturated fats, fibre, and antioxidants. And, like pistachios, almonds are also a type of nut with one of the lowest calories at 129 calories per 28g (1 oz), compared to 159 calories for the same amount of pistachios. And a standard 237ml (8 fl oz) glass of unsweetened almond milk only contains 40 calories — half the number of calories that the same amount of unsweetened soy milk contains. So, go ahead and chomp away on some almonds or drink a glass of almond milk before you set off to your slumbers. But remember, only unsweetened and unsalted ones, please! 3. Kiwis Kiwis, otherwise known as the kiwifruit or Chinese gooseberry, is a delicious fruit that tastes sweet and tart. And little do many people know that this little fruit with a brown skin is also a sleep-promoting fruit, which contains high amounts of serotonin — a neurotransmitter that helps to relax your mind and body. In a small study involving 24 adults with sleep difficulties, where participants were asked to eat two kiwis one hour before bed every night, 35% of them experienced a decrease in the time it took them to fall asleep. In addition, these participants also slept about 13% longer and 5% of them reported that they slept better. Kiwis are also full of nutrients that our body needs. They are high in potassium (promotes good heart health); dietary fibre and actinidin (aid digestion and lower triglyceride levels); antioxidants like lutein (promotes eye health), Vitamin C, Vitamin E, and carotenoids; folate, or Vitamin B9, which promotes healthy growth and function of our red blood cells; Vitamin K, which promotes bone health, as well as phytochemicals, among other nutrients. And the best thing is: two small kiwis (80g) will only cost you 39 calories! So, there's practically no reason why you shouldn't sink your teeth into some deliciously juicy kiwis before you go to bed. 4. Goji berries Image by timolina on Freepik Goji berries, also known as wolfberries, are a Chinese herb that's well known to be good for your eyes. But not many are aware that it's also a sleep-promoting berry. In a 2-week study conducted in 2008, participants drank 120ml (4 fl oz) of goji berry juice, and more than 80% of them reported improved sleep quality, while about 70% found it easier to wake up; around 50% reported feeling less tired. A 2016 research also shows that goji berries can help to improve depression and anxiety-like behaviours. In addition, these little red berries also contain powerful antioxidants like Vitamin C, zeaxanthin, and carotenoids, which help to protect you against cancer. Other scientifically proven health benefits of goji berries include the protection of your eyes' health; strengthening of your immune system; promotion of healthy skin; prevention of liver damage; and stabilisation of blood sugar, among others. Speaking of which, goji berries also have a very low glycemic index of only 29 — which means that it is less likely to spike your blood sugar. Goji berries are also incredibly low in calories. A tablespoon (9g) of the berry only contains 29 calories. So pop some goji berries into your mouth or add hot water to some goji berries and drink it as a beverage, if you can't sleep tonight. It's also about good sleep and lifestyle habits, and letting go Sleep can be an elusive thing. A good sleep doesn't just depend on the food that you choose to eat, but also, to a greater extent, your sleep habits, state of mental wellness, and exercise. To ensure that the foods above will be able to help transport you to slumberland, you may want to pick up some of these good habits as well: Set a consistent sleep schedule; Get off your electronic devices an hour before you sleep; Switch off all the lights in your bedroom; Put on some soft, slow, and relaxing music; Use aromatherapy to help you relax; Ensure that your bedroom's temperature is comfortable for you; Have your dinner before 7 p.m.; Avoid consuming caffeinated drinks in the afternoon; Avoid consuming alcohol before your bedtime; Avoid consuming too much water before you sleep; Learn to meditate and practise mindfulness; Aim for at least 150 to 300 minutes of moderate aerobic physical activity per week. Try out the foods above and get into these good habits. With determination and discipline, I'm sure that you won't be too far away from a good sleep, in time to come. References: AASM Sleep Education: Healthy Sleep Habits BBC goodfood: Top 5 health benefits of kiwi fruit Everyday Health: All About Kiwi: Nutrition Facts, Health Benefits, Risks, Recipes Forbes: Nuts May Now Have Lower Calorie Counts, Almonds 23% Less, Here Is Why Harvard Business Review: Sleep is More Important than Food HealthHub: How Much Exercise Is Enough? Healthline: 9 Drinks That Help You Sleep Healthline: 9 Health Benefits of Pistachios Healthline: Do Pistachios Really Contain Melatonin? Healthline: The 9 Best Foods and Drinks to Have Before Bed Healthline: The 14 Best Healthy Late-Night Snacks John Hopkins Medicine: Melatonin for Sleep: Does It Work? LIVESTRONG.COM: Are the Fats in Pistachio Nuts Bad for You? MedicalNewsToday: Health benefits, nutritional value, and effects of pistachios MedicalNewsToday: Which foods can help you sleep? NeededForHealth: Pistachios May Promote Better Sleep! Here is how… OptimumSleep: Top 8 Beverages That Can Help You Sleep Well The Sleep Doctor: Does Kiwi Help You Sleep? Time: Are Pistachios Healthy? Here's What Experts Say WebMD: Melatonin - Uses, Side Effects, and More

We have always heard about the health benefits of honey as a better alternative food sweetener. But is it really as good as we think it is? It's a fact: excessive sugar intake is the bane of good health and the world has declared war against sugar for the fear of many serious diseases that are associated with it. These include obesity, Type 2 diabetes, cancer, high blood pressure, stroke, heart attack, fatty liver, poor mental health — and the list goes on. And we're not just talking about added sugars (a.k.a. free sugars) like sucrose and high-fructose corn syrup commonly added to foods and beverages, which add "empty calories" and zero nutrients to your diet, but also sugars found in some foods that many of us thought were more natural and healthier for the body, such as honey, maple syrup, molasses, and fruit juice concentrate, among others. The truth is, all these sugars contain simple carbohydrates that are high in calories and could lead to weight gain and other health issues, if consumed excessively without a balanced diet and regular exercise. So, there can be "too much of a good thing" even if you believe that you may be consuming a more natural and healthful sweetener as part of your diet. Honey is higher in calories than sugar Many health enthusiasts swear by honey as a healthier alternative to refined sugar when it comes to sweetening their foods. Some even believe that honey is lower in calories than refined sugar and more of it can be consumed without any health issues. But here's the hard truth: honey actually contains more calories than refined sugar. To be specific, one tablespoon of honey contains 64 calories, whereas the same amount of refined sugar contains 49 calories. While refined sugar comprises 100% sucrose that's made up of 50% fructose and 50% glucose, honey is also very high in sucrose, which could range between 70% and 85%. So, now we know why Winnie-the-Pooh has a cute honey paunch down there. But that's not saying that you should consume more refined sugar with less guilt. Less honey for the same sweetness Honey tastes sweeter than refined sugar, due to the higher levels of fructose compared to the glucose found in it. As a result, you'll probably only need a smaller amount of it, compared to a higher amount of refined sugar, to attain the same degree of sweetness for your food. By virtue of this, you may not actually end up consuming more calories with honey as a sweetener than if you were to use refined sugar. Honey has a lower Glycemic Index Although honey is high in sucrose and tastes sweeter than refined sugar, it actually has a lower Glycemic Index (GI) compared to refined sugar. That implies that it will not cause as much of a spike in blood sugar levels as refined sugar does. This may be due to its lower fructose levels compared to refined sugar as well as the presence of trace minerals, such as magnesium and potassium. To put things into perspective, the GI of regular honeys would typically range from 35 to 48, and pure honey could hit 58, while that of refined sugar could range between 58 and 65. Packed with nutrients and antioxidants While refined sugar adds only "empty calories" to your diet, honey actually comes with a cornucopia of health benefits, antioxidants, and other nutrients. It is also easier to digest than refined sugar, thanks to the enzymes that it contains. Besides possessing anti-bacterial and anti-microbial properties, honey also contains antioxidants like phenolic acids and flavonoids as well as vitamins and minerals, such as riboflavin (Vitamin B2), niacin (Vitamin B3), pantothenic acid (Vitamin B5), ascorbic acid (Vitamin C), calcium, magnesium, manganese, potassium, phosphorus, iron, and zinc. It also contains a number of enzymes and amino acids. In many countries, honey is also commonly used as a quick and natural remedy for coughs, colds, heartburns, and even diarrhoea. So, honey really isn't just a natural sweetener, but one that is also very healthful. How best to consume honey There probably isn't a best way to consume honey, and you may choose to eat it on its own, sweeten your salad dressing with it, drizzle it over your toast or pancakes, sweeten your beverages, or add flavour to your oatmeal, cereal or yoghurt. The possibilities are endless. However, it is best to not subject honey to high heat of above 45°C or stir it into a hot beverage, as these would potentially destroy some of its nutrients, including enzymes, antioxidants, and prebiotics. But don't worry, scooping your honey with a metal spoon won't destroy the nutrients in it, contrary to what many people believe in. Natural low-calorie sweeteners are available The good news is, there are truly low-calorie sweeteners that taste very sweet and are naturally derived from plants. And some of these can be readily found in the supermarkets. These sweeteners include stevia, erythritol, xylitol, yacon syrup, and monk fruit sweetener. Some of these sweeteners don't just help uplift the taste of your foods, but can also provide health benefits, such as lowering blood pressure, relieving constipation, and even reducing the risk of cavities and dental decay. Honey is still a healthful sweetener if consumed in moderation Still, honey is a health-giving sweetener that's full of nutrients and can be beneficial for your health, if it's not consumed excessively. As with any other healthful food, too much of a good thing can be a bad thing. So, go for it. But just remember to also count your calories as you do so. References: Baylor Scott & White: The bittersweet truth about honey’s health benefits CNN Health: Eating too much ‘free sugar’ has 45 negative health effects, study finds Ecrotek: Heat and Honey Don't Mix Healthline: 5 Natural Sweeteners That Are Good for Your Health Healthline: Honey vs. Sugar: Which Sweetener Should I Use? Hive and Honey Apiary: Honey Myth or Fact - What Do You Know? LIVESTRONG.COM: Does Honey Lose Nutrients When Added to Tea & Coffee? LIVESTRONG.COM: Glycemic Index of Honey vs. Sugar MedicalNews Today: Honey: Health Benefits, Uses and Risks MedicalNewsToday: Is honey better for you than sugar? MedicalNews Today: What are the health benefits of raw honey? National Library of Medicine: Honey as a Potential Natural Antioxidant Medicine: An Insight into Its Molecular Mechanisms of Action National Library of Medicine: Vitamin C Enhances the Antibacterial Activity of Honey Against Planktonic and Biofilm-Embedded Bacteria Real Simple: Are Honey and Maple Syrup Really Healthier Than Sugar? We Asked Nutritionists Scholarly Community Encyclopedia: Enzymatic Reactions in Honey ScienceDirect: Free amino acid composition and botanical origin of honey Wikipedia: Added sugar

Here's the truth you should know before you get tipsy at your next social gathering. It's time to hang out with some friends over a few drinks but you are tugged by a pang of guilt over loading up on the calories? In any common dining setting, where beer and wine are usually served with food, most people who are calorie-conscious would tend to choose wine over beer. The reason: people tend to believe that wine contains less calories than beer. But is that necessarily true? Alcohol itself contains calories If you are still unaware of it, alcohol itself is laden with calories. To be precise, one gram of alcohol contains seven calories — and that's almost as high in calories as a gram of fat, which contains nine calories. That goes to say that a beverage that is higher in alcoholic content, or alcohol by volume (ABV) in technical terms, would naturally be laden with more calories, compared to those with lower alcoholic content. To put things into perspective, the ABV of a red wine would typically fall between 12% and 15%, whereas that of a beer would usually hover around 5% or so. But does that then imply that you should chuck the wine and reach straight for a beer? Calories don't just come from alcohol Interestingly, a pint of beer (an imperial pint amounting to around 568ml) with an ABV of 5% would churn up a whopping 239 calories, whereas a standard glass of dry table wine (typically 150ml) with an ABV of between 11% and 14% would only add around 120 to 130 calories to your calorie counter. While this may seem counterintuitive, there is actually a very natural reason why a beer would come with this much more calories than a glass of wine. The fundamental reason why beers generally contain more calories than wines is the leftover carbohydrates found in beer, as the starch molecules from the grains that go into making the beverage may not have been entirely broken down into simple sugars during the fermentation process. And as the sugar content in most wines is fairly low, this simply means that beers would naturally contain a lot more carbohydrates than most wines. Even as one gram of carbohydrates adds less calories to your diet than alcohol does — four calories per gram of carbohydrates versus seven calories per gram of alcohol — it will make a massive difference to your calorie intake when you add up all those additional carbs. Not all wines and beers are made equal However, that is not to conclude that you should only stick to wine if you want to drink an alcohol beverage, and at the same time, keep watch on your calorie intake. Different types of wine may contain varying amounts of carbohydrates and calories. For instance, a typical glass of red wine would contain 3.8 grams of carbohydrates (which generates 125 calories), while a glass of dry dessert wine would contain 17.2 grams of carbohydrates and come with 224 calories. The worst calorie bomb of all wines would almost certainly be fortified wines, such as Port, Sherry, Madeira, and Marsala. These wines, which contain high residual sugar levels, are both high in alcoholic content (their ABV range between 17% and 20%) and carbohydrates. A glass of Port, for example, would contain a total of 20.2 grams of carbohydrates, which works out to be a staggering 236 calories! On the foamy end of the spectrum of alcoholic beverages, different beers also contain varying amounts of calories. For instance, a pint of standard strength lager would only contain 170 calories, whereas a high ABV stout would generate as much as 210 calories. So, your choice of beer would also matter a lot, when it comes to calorie-counting. It is interesting to note here that if you were to choose a pint of standard strength lager over a glass of Port, you will actually be consuming less calories drinking a beer than if you were to drink a glass of wine. Smart drinking for weight-watchers If you are a weight-watcher but still want your occasional dose of wine or beer, it is still possible to have your cake and eat it too — provided that you make the right choices. Ideally, you should be going for a light lager if it's a beer that you want. But if you should fancy a wine, go for a dry red wine that is lower in sugar content and ABV, such as a Gamay, Pinot Noir or Cabernet Sauvignon, or a dry white wine like a Pinot Grigio or a Chardonnay, or a dry rosé wine. In addition, you may be overjoyed to know that there are low-calorie beer and wine options available too. Low-calorie beers are produced with an additional enzyme added during the brewing or fermentation process, which breaks down all of the starch molecules into simple sugars, so there are no remaining carbohydrates. Low-calorie wines, on the other hand, are made from grapes of lower sugar content, which naturally results in wines with a lower alcoholic and residual sugar content. It pays to choose your drinks wisely. So, make the smart choices and you will be able to save the calories while enjoying the revelry! References: BBC: "Is beer better (or worse) for you than wine?" CNN: "Which alcoholic beverages are more diet-friendly?" FNIC: "How many calories are in one gram of fat, carbohydrate, or protein?" NHS: "Calories in alcohol" LIVESTRONG.COM: "Carbs in Wine: Your Go-To Guide" ScienceDirect: "Fortified Wines" Wine Spectator: "How Many Calories Are in a Glass of Wine?"

Research has shown that lemon water can be a healthful drink to consume daily. But it has also debunked some common myths that's creating a halo effect around it. Find out more. I've to admit it: I used to think that lemon water is just a fancy drink that restaurants serve to make patrons feel that they are drinking something more special than just tap water. But recently, I'm intrigued to realise that many nutritionists reckon otherwise, and some even asserting that it can be a healthful beverage to consume on a daily basis. Health benefits of lemon water While not all restaurateurs may be aware of them, lemon water — which is essentially diluted lemon juice — could bring about various health benefits. Here are some important ones to highlight: Promotes hydration While lemon juice itself does not promote hydration, it adds flavours to plain water. This typically encourages people to drink more water, even without realising it. Aids digestion and prevents bloating The citric acid found in lemon juice can stimulate the secretion of bile and gastric acid, which enables the body to fight indigestion, heartburn, and bloating. Prevents the formation of kidney stones Citrate, a component of citric acid found in lemon juice, can make urine less acidic and break down small stones before they can wreak havoc in your kidneys. Strengthens your immunity Apart from other nutrients, lemon juice is a good source of Vitamin C — a powerful antioxidant that prevents free radicals from damaging the body cells and are anti-inflammatory. This helps to reduce the risk of cardiovascular disease, diabetes, obesity, and cancer, among other health conditions. Lemon juice is also rich in vitamin B, calcium, iron, magnesium, potassium, and enzymes. Gives you better complexion The high Vitamin C content in lemon juice also means that there are loads of antioxidants that would help to fight off damage to your skin cells, contributing to better complexion. And as you end up drinking more water together with it, your skin's condition will only get better. How best to drink it Some nutritionists have asserted that it is best to drink lemon water first thing in the morning, and the water needs to be lukewarm so that the nutrients in it can be more easily absorbed by the body. But it is generally fine to drink it either warm or cold at any time of the day. Just make sure that you drink it in moderation, so that it does not produce excess amounts of gastric acid, which could lead to heartburns. In addition, drink it with a straw or rinse your mouth with plain water after you drink it to prevent the citric acid from eroding your tooth enamel over time. Debunking some lemon water myths Contrary to popular belief, there is no concrete evidence that shows that lemon water is able to generate the following outcomes: Aids in weight loss: There is limited evidence to prove that lemon water can help you shed kilos, compared to drinking just plain water. However, drinking more of a low-calorie beverage like lemon water instead of drinks high in sugar content will definitely help you to lose weight. In addition, drinking it before your meals could also help to suppress your appetite and reduce food consumption, resulting in weight loss over time. Alkalises the body: Lemon water does not help to make our body more alkaline, as our kidneys, liver, and lungs are responsible for regulating blood acidity within a pH level of between 7.3 and 7.5. What a person eats or drinks does not affect the acidity of the blood or body cells. Cleanses and detoxifies the body: Our body detoxifies and eliminates waste fundamentally through urination and healthy bowel movements. And drinking sufficient water is one way to help our body accomplish this. So far, there is little evidence that shows that lemon water is better at doing this than plain water. Still a healthful beverage option Overall, lemon water is still a healthful beverage option that is low in calories and filled with antioxidants and nutrients. So, it is definitely worth integrating it into your healthy diet. But as with any other healthful food, too much of a good thing may not always end up a good thing. So, drink in moderation and mind the health of your teeth as you do, and you should well be on your way to better health. Cheers! References: Healthline: "6 Ways Your Body Benefits from Lemon Water" MedicalNewsToday: "Benefits of drinking lemon water" Vogue: "5 Benefits of Lemon Water, Explained by a Nutritionist"