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Introducing: The Whole30 Program



There have been many diet programs in the market these days – all claiming effective but we see many diet trends come and go. There is however a diet program that is making waves online. It is called Whole30 Program. Not all Singaporeans heard about this diet program so it is timely to discuss what you need to know about it.

Whole30 program is created by Melissa and Dallas Hartwig – sports nutritionists. Their concept is simple: cut all alcohol, sugar, processed foods, dairy and grains for thirty days to reset palate. There should be no slip ups. Many patients claimed that the diet changed taste buds and eliminate their cravings.

Melissa and Dallas only mean well but many dieticians would beg to differ. Dieticians said that the elimination diet would lead to physical transformation of taste buds zeroing cravings. The truth is that cravings are not related to taste. Remember that when eating, neurotransmitters release hormones that stimulate the brain’s pleasure centres causing the cravings. When you indulge in this 30 day program, you are merely changing your habits.

According to the latest study published in American Journal Clinical Nutrition, cutting sugar will in fact make sweet foods taste even better. In other words, if you love chocolates before you indulge in the diet, you will still love it after the 30-day program.


Experts call the program an elimination diet. This kind of elimination diet is not a first and it will not be the last. In this diet, you will eliminate an entire food group. When you eliminate an entire food group, of course you will lose weight. Removing beans or grains for example is not good since you miss out gratifying the body’s need for protein, fibre and other nutrients.

Experts recommend Singaporeans that the best way to train your body to eat healthy is to cut down your portion size. You have to learn how to determine the minimal servings you should eat every day. You should always go back to the old adage: too much of something is bad enough.

Not eating a specific food group in a month can be miserable and the thing is, you do not need to go through with that. You just need to remember not to eat too much and always practice portioning your food and not eating too much. Now this is a challenge. It is hard to portion but if you want to be healthy as a bull, you have to do this but never try the elimination diet.


8 Workout Myths—Debunked



Want to improve your looks and life in general by following a workout regimen? Well, that’s definitely a great idea. Be warned though—some fitness facts that have been ingrained in our minds are no longer true and may actually be harmful. These include:



  1. Myth: Stretching before an exercise is an absolute must

Fact: Recent studies show that stretching before a workout does not really do much to increase your range of motion. In fact, it may even just destabilize muscles. Start your workout instead with a light aerobic exercise as a warm-up. (Stretching after a workout, however, remains beneficial.)

  1. Myth: Your new diet should be heavy on protein shakes

Fact: No, this doesn’t really work. Most protein shakes (especially premade ones) are usually just a mix of cheap protein, sugar, some vitamins and coloring agents. They’re not necessarily bad, but you’ll do better by eating whole foods that are rich in fiber instead.

  1. Myth: If you’re a woman, weights are no-no—lest you look bulky

Fact: Women naturally have high levels of estrogen, which makes it very difficult for them to bulk up. In fact, a woman needs 4–5 hours of focused weight training to create any significant bulk.

  1. Myth: The best way to a six pack is through ab crunches

Fact: If you really want to get rid of the fat on your belly, focus on cardio workout. Abdominal crunch is actually one of the least effective exercise for the core and may even cause strain on the back.


  1. Myth: Sports bras are optional

Fact: Sports bras hold down breasts so that they don’t bounce while a woman jogs, does aerobics or performs other high-impact exercises. They minimize stress to the Cooper’s ligaments, which is the connective tissue that keeps breasts firm.

  1. Myth: Everything boils down to weight

Fact: Weight loss doesn’t always equate to progress. In fact, one of the most common errors of people new to working out is to measure their success solely by how much weight they have lost. The problem here is when such people forget to factor in their diet and the changes in their body. If you exercise regularly, even if you don’t lose weight, you will improve your stamina, strength and overall health.

  1. Myth: Men and women need different forms of exercise

Fact: Should men do more weight training while women do more cardio? Not necessarily. While we do have different hormonal make-ups, our bodies have the same basic composition so exercises affect as pretty much the same way. A lot of men focus on developing their upper body, while women focus on their lower body. An ideal workout, however, should involve the entire body, regardless of sex.

  1. Myth: You can blast fat out of certain parts of your body

Fact: This just couldn’t be true, no matter how much we wish it. The truth is, working out burns fat, but it doesn’t just burn the fat on which part of the body you’re training, but all the fat anywhere in your body. You can focus on developing muscles, sure, but you don’t really have much control on how your body burns fat, just how much.