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CONNEXIONews Jan 2019

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Let's Welcome 2019 Together!
Hear from our Friends in FPH on their year end thoughts and what they wish for looking forward.
2018 Year End Highlights in a Snapshot @ FPH
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More is Best: 3 Ways to Keep Your Health on Track amidst Festive Feasting Season
The holidays are an exciting time of year. But following the Christmas feasting, New Year Day's celebrations, and sidelined exercise routines, it's also a time when people tend to gain weight. Not to mention, with Lunar New Year round the corner, there isn't enough time to shed off the excess weight before piling on more treats and goodies.

However, fret not as we share 3 simple ways to that you can keep your health in track. Set realistic goals and learn 3 easy ways on how “more” is best!
1. More Fibre

Load up on intake of fibre-rich foods.
High-fibre foods aids in combating overeating by helping you feel more satisfied in the bulk of food. Fibre takes a longer time to digest, keeping you feel full for a longer period of time and prevents snacking between meals. It also slows down the speed of consumption, giving your brain time to register feelings of fullness so that you are less like to overeat.

Foods with good sources of fibre includes wholegrains such as brown rice, wholemeal pasta, wholemeal bread and more are not only rich in fibre but can also help control blood sugar and lower your cholesterol. Other food groups includes beans, lentils, fresh vegetables, fruits, nuts, seeds and more. So go for more brown rice and wholemeal pasta and eat your fruits and vegetables during the festive feast! If you have to snack, go for nuts and seeds to increase your fibre intake.
2. More Water

Drinking water helps people feel full, and as a result consume fewer calories as well as helps to keep you hydrated and helps to keep your body and digestion functioning the best it can. Before you start a meal, try sipping before you sit down to eat and continue drinking as you eat to avoid overeating.

It is also easy to confuse thirst and hunger and may result in snacking or filling the plates for a second serving when what the body needs is a glass of water. Before grabbing something to eat the next time you feel peckish, reach for water first. Alternatives to water includes iced- tea with no added sugar, diet drinks and fruit-infused water.
3. More Physical Activity

Skipping your normal exercise routine or sedentary activities, such as sitting down to watch movies or television programmes and chit chatting with family and friends, are common during the festive meal.
Inactivity may contribute to weight gain, especially when lounging around is accompanied by eating excessive amounts of food. Doing some type of physical activity may prove to be beneficial for weight control.

Make a conscious decision to get more steps into the day by taking the stairs when possible or parking the car far away to walk to your destination, playing light physical games with family and friends like charades or gift relay or an activity as simple as a walk after dinner can increase your daily physical activity level.

Remember it is not able depriving yourself and over-restricting your intake. Practice moderation and avoid over indulgence and you can still enjoy your festive feasting while preventing weight gain!
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Eating healthier meals as part of your New Year resolutions need not be bland and boring. Spice up your meal preps by trying this hearty and flavorful Indian cuisine! The main course, Chicken Tikka Masala, can be easily prepared at home with simple ingredients. This includes yogurt which help tenderize the chicken chunks, garlic, ginger, and spices in the marinade which infuses lots of wholesome flavor.

For more healthy meal preps ideas, subscribe to FPH YouTube channel
for a full range of international cuisines specially crafted by our Principal Dietitian and 5 star hotel chef. Look forward to a plethora of 3 course meals all under 600 calories that you can easily whip up!

New Year Deal @ Farrer Park Pharmacy
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