This guest article is brought to you by Oswald Gerard Emmanuel. Thanks for the great tips!

Yes, we all know grapes can be green, purple, or red.

But how much do we actually know about the power of grapes?

Did you know, for instance, they’re full of potassium, manganese, vitamins C, B1, and B6, which means they are packed with many amazing health benefits?

Here are some other ways which show that grapes are more than just any ordinary fruit:

1.       They protect your heart

Grapes ease the flow of blood throughout the body, thus lowering blood pressure. All of this delivers more nutrients and oxygen to the body’s cells and also takes care of the heart!

2.       They extend your life

Grapes are rich in Resveratrol, a compound which has a number of beneficial effects in human cells; it can help the body fight fat cells, improve the uptake of sugar from the blood, and even extend lifespans!

3.       They help prevent skin cancer

Recent studies have shown that compounds found in the fruit protect cells from the ultraviolet (UV) radiation emitted by the sun, otherwise known as the leading cause of skin cancer!

4.       They make you smarter

Through increasing the blood flow to the brain by a whopping 200%, grapes improves brain power by making our mental abilities better, faster, and stronger!

5.       They make sweet snacks

Grapes are comprised of about 65 to 85% water, 10 to 33% sugar and have an extensive list of natural vitamins and minerals, which makes them the perfect healthy snack!

6.     They fight the fat

Grapes have the ability to cut down fat cells, thus helping weight loss. They also improve metabolism and have diuretic and anti-inflammation effects!

7.       They’re good for workouts

Grapes also support muscle recovery, helping you during your sporting activities!

8.       They help other treatments

Heavy and/or long-term treatments such as radiation therapy can be very tiring. The Resveratrol found in grapes helps the body adapt to such treatments.

9.       They preserve the brain

The Resveratrol found in grapes cleans up plaques that damage the brain, helping you to safeguard you against Alzheimer’s disease!

10.   They’re delicious

Seriously, do you need any more reasons to love grapes? They’re so irresistible and they taste great!

As you can see, grapes have many health benefits! So whether it’s as a fruit, as juice, or as jam, eat your grapes!

Got any tips you’d like to share with us? Send us a comment on Facebook or Twitter!

This guest article is brought to you by Kyna Kng, currently studying at NUS. Thanks for the great tips! 

Many people have been exercising and doing hundreds of crunches but still do not see any abs developing. They believe that exercising aloneis enough to develop abs and continue to eat unhealthy. It’s important to know thought that diet is the key to achieving those washboard abs, instead of simply doing crunches and sit-ups.

The sad truth is: You can crunch yourself into a coma and still have ab flab. If you want a sleek, sexy midriff, you’ve got to tweak your diet.

Contrary to what you might have heard, crunches and sit-ups are simply strengthening and toning exercises. They do not burn away your belly fat.

It is important to burn your fat through cardio exercises before you can develop defined abs.

Achieving your desired abs becomes simpler when you eat the right food and stray from the bad food.

Here are 6 foods that you should eat to keep healthy and fit:

 1. Almonds and Other Nuts

Almonds are low in carbohydrate and rich in monosaturated fat. They will help to keep you feeling fulllonger and prevent cravings that lead to overeating and weight gain. While studies have proven that almonds are effective in maintaining weight, they also provide many other health benefits.

Almonds don’t just make healthy snacks; they are great additions to recipes too!

2. Green Vegetables

Green, leafy vegetables like spinach are low in calories. They are also a good source of calcium – an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

Not only are they packed with important nutrients and health benefits, spinaches can be consumed in many different ways too!

3. Eggs

Who says eggs are bad for you? Eggs are a great source of high-quality protein that keeps you full longer and is effective in building muscle. They also contain vitamin B12 which is necessary for fat breakdown and muscle contraction. Aside from aiding weight loss, eggs are beneficial in many other ways.

Whip up these recipes in less than 15 minutes!

4. Lean Meats 

Many people avoid meats while trying to lose weight. However, not all meats are bad. Lean meats such as turkey have many health benefits, even for your hair! They are rich in protein and give you muscle-building nutrients.

Lean meats are also low in fat and provide the essential amino acids that break down food during digestion.

5. Whole Grains

Whole grains like wheat, rice and oats provide carbohydrates that are good for you. Whole-grain breads keep your insulin levels low, which prevents the storage of fat.. Furthermore, compounds in whole-grains have cholesterol-lowering effects and lower the risk of obesity.

Whole-grains offer many other diverse benefits and ways to spice up your recipes.

6. Fish

Fatty fish like salmon, tuna and mackerel have a high content of omega-3 fatty acids and abs-friendly proteins. Leptin, a protein hormone, found in these fish promotes fat burning by increasing your metabolism.

The advantages of fatty fish don’t just stop at fat-burning; they provide many other health benefits. So do your body good with these high-in-omega-3 recipes.

What about foods that you should avoid? As food lovers, you should remember to stay clear from these worst five foods.

You may also want to check out these ab-friendly recipe plans that will fill your belly while helping you whittle your waist!

Got any tips you’d like to share with us? Send us a comment on Facebook or Twitter!

Having a beach holiday just around the corner?

We often think that there’s not enough time to tone up, but that’s because the day-to-day changes in our body are so small that it’s not noticeable, so you’ll tend to feel like your plan to look bikini ready is not working. Collectively, it makes all the difference!

Thing is, you don’t have to be a devoted gym-goer or do a cold turkey on your occasional sweet treats to prepare for your holiday. Just try out these few easy tips and you’ll start to notice changes, not just in the way you look, but the way you feel as well! What better ways to start a holiday eh?

1.       Eat regularly in small portions

Instead of having three (sometimes two) big meals a day, try having five small meals instead.

By slightly reducing your portion, you will stop feeling bloated and eating more than necessary. And you’ll soon notice your body adapting to getting full with smaller amounts of meal.

Eating regularly will help keep your metabolism strong throughout the day so you’ll be able to function effectively.

2.       Choose protein, fruits, and veggies

To make up for the smaller portions of your meals, top up with a variety of fruits and vegetables.

Having these food components in your meal consistently will also help replenish the water your body loses on a daily basis.

Load up on your protein as the main serving so that you’ll be less inclined to rely on refined carbohydrates (white bread, white rice) to stay full.

You can also opt for wholegrain choices!

3.       Never skip breakfast

There’s a reason why experts say breakfast is the most important meal of the day!

Breakfast kick-starts your metabolism and ensures your energy is sustained before your next meal.

It can also reduce your overall hunger throughout the day, which is why breakfast is linked to many health benefits, including weight control.

4.       Walk, power-walk, and climb

If you’re not a big fan of exercising, at least make a conscious effort to do these simple, yet effective moves.

If your bus or MRT stop is just a few steps away, why not walk? You can also power-walk when you’re going home from class, or while you’re doing window shopping. Whenever possible, opt to climb stairs instead of taking the elevator!

By making sure that it’s done every day, bit by bit, you’ll start to see an improvement in your stamina.

Good luck!

Got any other suggestions? Let us know in the comments section below, or better yet, send us your opinion on Facebook or Twitter!

Are you born a leader, or made into one? Either way, a good leader is able to demonstrate a few key traits in which YOU can hone.

In fact, the opportunity to lead presents itself even when you’re in school or college. Think about the time when you were asked to coordinate your classmates for a group project, or when you were the captain of a sports team.

Did your peers think you were a good leader? Did they share their feedback with you? If anything, you should always be open to constructive criticisms – it only makes you better!

Developing admirable leadership skills is a continuous process based on experience. If given the challenge to lead, take it on with confidence and keep these suggestions on how to be a good leader in mind!

1.       Be proactive

Everyone likes a person with initiative.

If something can be done better and more effectively, offer your point-of-view and volunteer to drive those changes.

Positive changes can benefit your team, and your peers will soon approach you for your feedback on how things should run.

2.       Be a problem-solver

This is a critical skill in the real world.

Nobody can fully predict the outcome of a situation or a decision, but what matters is how a leader confronts it when there’s an unfavourable turn of event.

Instead of playing the blame game, a good leader focuses on how it can be solved and draws insights from this experience to be shared with the team.

3.       Think of the big picture

Often times, people tend to overlook the big picture because they’re too focused on the day-to-day tasks and happenings.

For instance, if you’re working on a project with your team, do you just tick a list of boxes on what needs to be done, or do you think about what your teacher and peers would really like to learn from your presentation?

Having an overall mind set will help you achieve the end goal you desire.

4.       Inspire others

Last but not least, there’s no ‘i’ in ‘team’ or ‘leader’. A good leader has the support of its peers, thus a leader should be able to guide and inspire his team.

People look up to you for a reason, not just for the knowledge that you have, but your ability to constantly challenge your peers to do better.

This means acknowledging their contributions, and helping them grow as a person and as your team member.

Got any other suggestions? Let us know in the comments section below, or better yet, send us your opinion on Facebook or Twitter!

This article is brought to you by Justine Koh, currently studying at NUS. Thanks for the great tips!

Have you ever noticed how we seem to have too many problems and tasks to tackle daily? How we often feel like we don’t have the energy to get through the day?

Well, you’re not alone!

Some of us find it increasingly difficult to psych ourselves up, even for activities we usually enjoy doing!

Sure, there’s little we can do about the amount of responsibilities we face in life. But we can change the way we feel about them!

After all, feeling energised is a key to feeling happy, and studies have shown that when you feel energetic, you feel better about yourself!

Here are 4 energy-boosting tips you can add into your life today to fuel your energy:

1. Listen to music

It’s no surprise that music can really affect your mood.

Research shows that our brain’s pleasure centres light up when we hear music.

So why not come up with a playlist of songs you like to jam to, and plug those earphones in whenever you are on the go. A sure-way to combat fatigue!

2. Get some sunshine

Most of us spend lots of time indoors toiling under artificial lights.

But did you know that spending just 10 minutes in the sun can do you good?

Firstly, getting outside can be refreshing. Secondly, stretching stiff muscles gives you some quick energy boost. Thirdly, sun exposure improves mood and help you sleep better at night.

3. Drink tea

It is essential to replenish our bodily fluids every now and then. How about a cup of tea to do the trick?

A recent study has found that drinking tea helps to reduce stress hormone levels in your body, suggesting that it “may speed up our recovery from the daily stresses in life.” So, drink up and feel better already!

4. Take a power nap

Finding it hard to combat fatigue and stay on top of things?

Taking a 15 to 30-minute power nap is just enough to refresh your body and mind!

Sometimes, sleep deprivation is what’s really holding us back. A short nap can give you a burst of alertness and better performance. A tip is to have an eye mask to block out the light so that you can fall asleep faster.

As you can see, there are many different ways to boost your mood and energy!

Got any more tips? Let us know in the comments below, or send us a message on Facebook or Twitter!

This guest article is brought to you by Sng Liting, currently studying at NUS. Thanks for the great tips!

Ever wanted to eat ‘til you’re full and not gain weight?

Well, you can! Whole grain is the secret to getting lean without going hungry. What’s more, this food has amazing health benefits!

Studies show that eating more whole grains helps to manage your weight. They also lower your risk of developing chronic diseases such as heart diseases, diabetes and certain cancers.

“What are whole grains?” You may ask. Well, here’s a primer.

All grains start out as whole grains. A whole grain is the entire seed of a plant. This seed (or kernel) contains 3 parts: the endosperm, the bran, and the germ.

Whole grains are rich sources of vitamins, antioxidants, and fibre. Examples are wholemeal bread, brown rice, oatmeal, etc. Whole grains even include popcorn!

Often, we eat refined grains such as white rice and white bread. These grains have their germ and bran layers removed which result in a loss of important nutrients.

“So what’s the big deal? It’s not that bad right?” WRONG. Here’s why:

1. Refined grains are excessively starchy and high in gluten.
2. They are practically devoid of natural fibre.
3. There can be up to about 25 different chemicals that are added to refined grains.
4. Grains are fumigated.
5. Bleaching chemicals are used.
6. Artificial colourings and flavouring are used.
7. They are nutritionally imbalanced.

Convinced yet?

Here are 4 tips to get you started on whole grains!

1)      Choose Products with the Whole Grain Healthier Choice Symbol (HCS)

This is the first step to include whole grain foods in your diet. It also helps you to choose whole grain foods easily. Take a look at the list of products with this symbol.

1)      Dine at Places Which Serve Whole Grain Dishes

To ensure that you consume whole grains every day, try to dine at places which serve whole grain dishes. Here is a list of restaurants which offer whole grain dishes.

2)      Use Simple Recipes with Whole Grain Ingredients

More recipes to try your hand at!

3)      Aim to Consume 2-3 Servings of Whole Grains Daily

According to the Healthy Diet Pyramid, we should consume 2-3 servings of whole grain foods daily.

What does this look like exactly?

Sounds difficult? Don’t worry; there is no rush to meet this guideline immediately.

You can first start off with eating a small amount of whole grains per week, then increase the intake gradually until you are able to eat 2-3 servings daily.

Finally, here’s a catchy song to put you in the right mood:

So start enjoying the wholesome benefits of whole grains today!

We recently caught up with Patricia Tang (Not her real name) – Youthpal/volunteer at Audible Hearts Singapore – as she shared what motivates her to help others and how being a youthpal/volunteer at Audible Hearts has made her more appreciative of life!

Breathe.sg: Hi Patricia, why did you want to become an Audible Hearts Youthpal/ volunteer?

Patricia: I identify with Audible Hearts’ objective to reach out to individuals who may be facing a difficult time in their lives. Having been through some difficult phases myself, I know how a listening ear and support can help get through tough times. Hence, I hope to extend this help received and pay it forward as an Audible Hearts volunteer.

Breathe.sg: How did you hear about the Audible Hearts programme? And what made you want to become a Youthpal/volunteer?

Patricia: I heard about Audible Hearts through a Health Promotion Board programme on youth mental health awareness. After meeting some of the volunteers at an event roadshow and learning more about it, I happened to receive a recruitment mailer some months later and decided to apply. I guess the age limit for applicants also played a part as I was already 24 then and they cap it at 25. So, I jumped at the opportunity to join this commendable group before I was “too old” haha.

Breathe.sg: What drives you each day to help your peers in need?

Patricia: Knowing that my words of encouragement and empathy can help them see the light in situations to persevere through a difficult time or to stop someone from taking the helpless way out; acknowledgement of the comfort I brought to someone when ensuring them that they are not alone; and appreciation for the portal itself helps drive myself as well as all AH volunteers to continue sustaining this platform and being a better friend to our loved ones.

Breathe.sg: Have you experienced a traumatic or distressing event in your life before? If yes, how do you draw on your learnings to help others?

Patricia: Yes, I have and believe everyone experiences at least one at some point in their life. It has helped me understand the pain and emotions which come with difficult situations, and empathised better with the peers I help. I am also able to put myself in their shoes and share appropriate personal learnings or advice I received from the experiences.

Breathe.sg: What is the best bit of advice you’ve received to help you get through an emotional time?

Patricia: “Time heals, but we need to be patient and take each day as it comes. Step by step, we will be able to walk out of the difficulties faced and learn to cherish each moment of life as a blessing. No matter how unhappy, hurt or lost we may be, nothing is really as bad as it seems because there will always be someone who would have been through it as well, and someone who’s willing to help shoulder your burden if you would just be kinder to yourself.”

Breathe.sg: Do you have an inspirational figure that you look up to (i.e. family member/celeb/musician/actor/etc.)? If yes, why does that person inspire you?

Patricia: I don’t have a specific inspirational figure, but I draw my inspirations from various people, acts and readings. I think everyone is able to amaze themselves and each other with the little things they do, be it by serving the nation, raising a family, supporting a friend, making a child or elderly laugh, helping to hold the lift or clear the tables, etc. Because, “sometimes the smallest things take up the most room in your heart” (A.A Milne, Winnie the Pooh).

Breathe.sg: Is there an example you can give (Please do not use real names) of how you helped someone overcome an emotional period in their life? If yes, what was the problem and what advice did you give? How did that person relay their gratitude?

Patricia: I had a friend who had been through a really rough patch after ending a very long relationship. She had not been able to work or see any meaning to life in general anymore as she was too deeply hurt and distressed by the loss. It was painful for me as her friend, to see her usual high spirited and together self be so defeated and despondent for an extended period, but I did my best to be there for her through the entire period, supporting and reassuring her whenever she got caught up in the chaos of anguish and doubt. I checked in on her frequently and gathered her family and friends to help as well.

By showing her that her loved ones accept her as she is, and are still there for her regardless, we managed to help get her back on track.  She still has a long road ahead and may not have moved on entirely but it is my hope that the support she received during that darker period will give her the strength she needs to persevere. Our focus was making the best of our next steps and cherishing each day as it is. She’s a good friend and has been there for me though some difficult times as well, knowing she’s well and determined to move forward is the best “thank you gift” I could ask for.

Breathe.sg: Can you give three benefits (i.e. spiritual, sense of self purpose, a general feel-good factor, etc.) of being an Audible Hearts Youthpal/volunteer?

Patricia: It broadens one’s mind and heart, raises our self-awareness, and teaches us to be more accepting of the differences in beliefs and values. We also learn to be more appreciative of life and what it has to bring, and how blessed we truly are.

If you’d like to join the Audible Hearts team or would like to speak to a youth counselor, simply visit http://www.audiblehearts.sg/