Product/Service Page

We offer diabetic patients on the recommended types of healthy diet plans, exercise plans and the importance of leading a healthy lifestyle. Join us on this healthy journey towards recovery from high blood pressure,hypertension and possibly reducing the risk of coronary heart diseases. We hope to see you succeed!

Healthy eating and diabetes

If you have diabetes, our meals can help you to:

• maintain general good health
• better manage your blood glucose levels
• achieve target blood lipid (fat) levels
• maintain a healthy blood pressure
• maintain a healthy body weight
• prevent or slow the development of diabetes complications.

Physical activity and diabetes

Engaging in our exercise package can help to:

• lower your blood glucose levels
• lower your cholesterol
• lower your blood pressure
• reduce stress and anxiety
• improve your mood and self-esteem
• improve the quality of your sleep
• increase muscle and bone strength.

Do you want to be?

More productive

Happier

Less stressed

Age better

Be healthier

Live longer

Save money from medical treatments?

Eat healthy, Exercise healthily and join our package! 

About us

Who are we?
We are a group of students from Crescent Girls School who are enthusiastic on helping diabetic patients to recover or improve on their health so as to reduce the chances and risks from obtaining health problems such as hypertension and coronary heart diseases.

When did we get started?
We started out a few weeks ago and are planning to continue to help diabetic patients all over the world.

Where are we?
We are located at Crescent Girls School, Singapore.
357 Tanglin Roadd,247961








Health fitness guru who cares for you:

Elinor
Clarissa
Jaspavan
Amy

Contact Page

Here are a few ways to contact us:

Email: healthfitnessguru101@gmail.com
Instagram: healthfitnessguru101

Welcome

Welcome

Healthy recipes for breakfast

Healthy recipes for dinner

healty recipes for lunch

Motivation

Boons
 and Banes
of types of food

Let's work it out

Why you need to change


Hello there! As the saying goes, change comes in dedication and sweat, we believe that you need to try your best to be able to change to lead a healthy lifestyle. We would like to help people with diabetes who are struggling to make the right choices or contemplating whether they should embark on a healthy lifestyle. Healthy meals are not diets but a healthy choice of living. With healthier meals, your body would thus be healthier and this would reduce your chances of adopting health issues!! So what are you waiting for now?

EAT HEALTHY. EXERCISE HEALTHILY. FEEL HEALTHY. BE HEALTHY.

Fun facts and Motivation

DID YOU KNOW THAT.....?

Carbohydrates and diabetes

Carbohydrates are the best source of energy for your body. Carbohydrates are digested in the body to form glucose in the blood. It is the amount of carbohydrate in your meal that has the greatest effect on blood glucose levels.

By eating regular meals and spreading your serves of carbohydrate foods out evenly throughout the day, you can maintain energy levels without causing large rises in blood glucose levels.

If you take insulin or diabetes medication, you may also need to eat snacks between meals. Check with your diabetes educator or dietitian for advice and information on how to get the right amount of carbohydrate in your meal plan.

Glycaemic index (GI) and diabetes

Some carbohydrate foods release glucose into the bloodstream more quickly than others. Foods that produce a slower rise in blood glucose levels are described as having a low glycaemic index (GI) and can be helpful in blood glucose management.

Healthy carbohydrate foods that have a low GI include most high-fibre breads and cereals (especially grainy bread and oats), pasta, basmati or low GI rice, quinoa, barley, most fruit, legumes and low-fat dairy products. Aim to include at least one ‘low GI’ food per meal. Taking care with portion sizes is still important when eating low GI foods, as even large servings of these foods can result in high blood glucose levels and weight gain.

Some low GI foods may be high in saturated fat, added sugar and energy – for example, ice cream and chocolate. Always check the list of ingredients and the energy (calorie or kilojoule) content of packaged foods.

The GI values of foods are only an average, and people will often react very differently to foods. People with diabetes are advised to test their blood glucose levels to determine the effect of various foods on their own blood glucose levels.

Sugar intake and diabetes

People with diabetes who follow a healthy eating plan can include a small amount of sugar in their diet. However, the sugar should be eaten as part of a nutritious meal. For example, add 1 teaspoon of honey to plain porridge, include tinned fruit in natural juice and some types of high fibre breakfast cereals with dried fruit, such as natural muesli.

Fat consumption and diabetes

All fats are high in energy. Eating too much fat can lead to weight gain, which may make it more difficult to manage your blood glucose levels and can increase blood fats (cholesterol and triglycerides). The type of fat you eat is also important. People with diabetes have a greater risk of developing heart disease, so try to eat less saturated fat.

Foods high in saturated fat include meat fat, full-fat dairy foods, cream, solid cooking fats (such as butter, lard, copha and ghee), oils such as palm and coconut, and products that contain these fats (for example, fried foods, some cakes and biscuits, and convenience foods).

When you do eat fats, choose mainly:

• polyunsaturated fats and oils – found in polyunsaturated margarines (check the label), sunflower, safflower, soybean, corn, cottonseed, grapeseed and sesame oils. Also found in oily fish such as herring, mackerel, sardine, salmon and tuna, as well as nuts and seeds
• monounsaturated fats and oils – found in canola or olive oil margarines, canola and olive oil, and in avocados, nuts and seeds.

Protein consumption and diabetes

The body uses protein for growth and repair. Most people only require two-three small serves of meat or other protein foods each day. Most protein foods do not directly affect your blood glucose levels.

Protein foods include lean meat, skinless poultry, seafood, eggs, unsalted nuts, soy products such as tofu and legumes (dried beans and lentils, chickpeas, four-bean mix, kidney beans, etc.). Legumes also contain carbohydrate, so they may have an impact on your blood glucose levels.

Some sample serves of protein foods that are low in fat include:

• one cup of split peas, beans, lentils or other legumes
• 100 g of cooked fish or other seafood
• 65 g of cooked lean red meat
• 80 g of cooked poultry without the skin
• two eggs (try poached, scrambled with low-fat milk or boiled rather than fried).

Exercise Schedule

Food that are agasint a healthy diabetic lifestyle

Nachos

You walk into a restaurant and you're feeling starved. A quick scan of the menu and there they are: nachos, one of your favorites. You order them as an appetizer and also order a meal. Unfortunately, most restaurant nacho orders equate to and often exceed an entire meal's worth of calories, carbs, and fat. For example, a regular order of Chili's Classic Nachos has 830 calories, 59 grams of fat, and 39 grams of carb. This thus should be avoided because it is very high in fats and cholestrol which thus might increases the risk of hypertension.

Coffee Drinks

A simple cup of coffee with a little milk or even half-and-half can be a low-calorie beverage perfect for a person with diabetes. But many coffee-shop drinks rival decadent desserts for their high calorie, carb, and fat contents. For example, a 16-ounce Starbuck's White Chocolate Mocha (with whipped cream and 2 percent milk) comes in at 470 calories and 63 grams of carb. Similarly, a medium Dunkaccino contains 350 calories, while the large size has almost 500 calories. As commerical coffee drinks tend to be loaded with calories, sugars and fats, this thus might increases the glucose level in the body and if it exceeds too much, it would worsen the diabetes conditions.

Biscuits and Sausage Gravy

Sometimes known as the bad boy on the breakfast buffet, traditional biscuits and gravy is indeed high in calories, fat (particularly saturated fat), and sodium. For example, the McDonald's Biscuit and Gravy entree has 570 calories and 13 grams of saturated fat.

That amount of saturated fat may not sound like too much, but consider that the Health Promotion Board suggests eating less than 7 percent of calories from saturated fat. Being high in saturated fats, this thus may increase the chances of hypertension.

Battered Fish Dinners

Fish: It's always a safe choice when managing your weight and diabetes, right? It all depends on the preparation and the sides. A typical breaded-fish meal, complete with sides such as fries, hush puppies, and coleslaw, is simply best to avoid. The culprits are just about everything. For example, a typical platter with two deep-fried fish fillets, hush puppies, fries, and slaw comes to a total of more than 1,300 calories, 84 grams of fat, 113 grams of carb, and a whopping 3,000 milligrams of sodium. That's double the suggested meal carb level of 45-60 grams for many people with diabetes and the recommended 1,500-milligram daily maximum for sodium.'s recommended 1,500-milligram maximum per day. The extreme amount of salt and carbs would thus increases the chances of hypetension and spikes the glucose level respectively, thus, a gradual build up in the salt intake may cause severe heart attack.

Fruit Juice Beverages

Fruit beverages make our list of worst foods for diabetes because they can be high in calories and sugar. For example, Minute Maid Enhanced Pomegranate Blueberry 100% Juice Blend has 29 grams of sugar, 130 calories, and 31 grams of carbohydrate in an 8-ounce serving. Minute Maid does offer a line of low-calorie juice drinks with 2 grams of sugar or less per 8-ounce serving.

The high amount of sugar and carbohydrate in a fruit juice can cause a spike in the glucose level, whcih thus increases the insulin level.Very high blood sugar may make you feel sick to your tomach, faint, or throw up. It can also cause you to lose too much fluid form your body. Thus, with a lower water potential in the body, there is a higher concentration of salt which thhus might lead to an even more sever hypertension. 

Reading labels is a great way to make the best choices. Also be aware that nutrition information is per serving; many beverages that come in cans or bottles contain more than one serving.

Deep-Fried Chinese Entrees

You want to make smart food selections when you're out and about, so you think: Asian? Check. Chicken? Check.

Not so fast. While some Asian chicken dishes are great choices, you're best taking a pass on items such as deep-fried orange chicken with white rice. This breaded chicken swimming in sauce typically comes in at more than 400 calories and 43 grams of carb per serving, and that's without the steamed white rice, which can often add another 200 calories and 44 grams of carb in a typical 1-cup serving.
thus, with high loads of carbohydrates and fats in just meal, this might increases the chances of hypetension and the build up of cholestrol and fats in the coronary arteries.

Restaurant French Fries and Hamburgers.

It's no surprise that this fast-food staple is on our list. French fries are loaded with saturated fat, sodium, and calories. Although most fast-food restaurants now offer trans-fat-free fries, that doesn't make them good for you. Here's a look at the nutritional breakdown for an order of large fries from three fast-food chains. Big, cheesy hamburgers can be high in saturated fat, the leading factor in high cholesterol levels. However, there is no need to cut out saturated fat completely -- the American Heart Association recommends limiting saturated fat to 7 percent of your total daily calories.

Frozen Meals

Frozen meals are convenient, but their high sodium and fat contents can make them unhealthy choices for everyone in your family.
One of the biggest culprits is the ultimate comfort food: pot pie. Whether you pick up a frozen variety at the market or order one at a restaurant, the pot pie is a megaviolator:

Breakfast Recipes

Strawberries and Cream Pancakes

• Makes: 12 servings
• Serving Size: 2 pancake with 1 tablespoon cream cheese and 1/4 cup strawberries
• Carb Grams Per Serving: 22

Ingredients

•  3 cups coarsely chopped fresh strawberries
•  1 tablespoon finely shredded orange peel
•  1/4 cup orange juice
•  1 cup whole wheat pastry flour
•  1/2 cup all-purpose flour
•  1/4 cup oat flour or oat bran
•  2 tablespoons chia seeds or flax seeds
•  1 tablespoon sugar
•  1 tablespoon baking powder
•  1/4 teaspoon salt
•  1 1/2 cups fat-free milk
•  1/4 cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
•  2 tablespoons canola oil
•  3/4 cup whipped Greek cream cheese**, softened
•  1 -2 tablespoons orange juice

Directions

1.  In a medium bowl combine strawberries, orange peel and 1/4 cup orange juice. Cover and let stand for 20 to 30 minutes to blend flavors, stirring occasionally.
2.  In a large bowl stir together flours, seeds, sugar, baking powder, and salt. In another bowl use a fork to combine milk, egg, and oil. Add egg mixture all at once to flour mixture. Stir just until moistened (batter should be slightly lumpy).
3.  For each pancake, pour 2 tablespoons batter onto a hot, lightly greased griddle or heavy skillet. Spread batter to an even layer if necessary. Cook over medium heat for 1 to 2 minutes on each side or until pancakes are golden brown; turn over when surfaces are bubbly and edges are slightly dry. Keep pancakes warm in a 200 degrees F oven while making the rest.
4.  To serve, in a small bowl combine cream cheese and orange juice; spread evenly over pancakes. Top with strawberries.

Tip

• ** If you cannot find the Greek cream cheese, make your own. In a small bowl stir together 1/2 cup softened reduced-fat tub-style cream cheese with 1/4 cup nonfat Greek plain yogurt until smooth.

Nutrition Facts Per Serving:

Servings Per Recipe: 12
PER SERVING: 158 cal., 5 g total fat (1 g sat. fat), 8 mg chol., 242 mg sodium, 22 g carb. (3 g fiber, 7 g sugars), 6 g pro.

Diabetic Exchanges

Starch (d.e): 1.5; Fat (d.e): 1;

With a moderate amount of unsaturated fats, carbohydrates, sodium and sugar, this thus would help to lower down the glycemic index and thus helping to mantain a regular glucose level in the body.Furthemore, the low GI pancakes helps to keep you feeling fuller much longer. It takes longer to digest so sugar is absorbed more slowly into the bloodstream. As a result you’re less likely to experience a spike in your blood sugar level, you’ll remain sated for longer, and are less likely to overeat. 

Vegetable-Filled Omelets

• Makes: 4 servings
• Serving Size: 1 omelet with 1/2 cup filling
• Carb Grams Per Serving: 7

Ingredients

•  1/2 cup no-salt-added diced tomatoes with basil, garlic, and oregano, well drained
•  1/2 cup chopped, seeded cucumber
•  1/2 cup chopped yellow summer squash
•  1/2 of a ripe avocado, seeded, peeled, and chopped
•  2 eggs
•  1 cup refrigerated or frozen egg product, thawed
•  2 tablespoons water
•  1 teaspoon dried basil, crushed
•  1/4 teaspoon salt
•  1/4 teaspoon ground black pepper
•  Nonstick cooking spray
•  1/4 cup shredded reduced-fat Monterey Jack cheese with jalapeno chile peppers (1 ounce)
•  Snipped fresh chives (optional)

Directions

1.  For filling, in a medium bowl stir together tomatoes, cucumber, squash, and avocado. Set aside.
2.  In a medium bowl whisk together eggs, egg product, the water, basil, salt, and pepper. For each omelet, coat an 8-inch nonstick skillet generously with cooking spray. Heat skillet over medium heat. Add a generous 1/3 cup of the egg mixture to hot skillet. Quickly begin stirring eggs gently but continuously with a wooden spatula until mixture resembles cooked egg pieces surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set. Spoon 1/2 cup of the filling over one side of omelet. Carefully fold omelet over the filling. Very carefully remove omelet from skillet. Repeat to make four omelets total, using paper towels to wipe skillet clean and spraying with cooking spray between omelets.
3.  Sprinkle 1 tablespoon of the cheese over each omelet. If desired, garnish with chives.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 128 cal., 6 g total fat (2 g sat. fat), 97 mg chol., 357 mg sodium, 7 g carb. (3 g fiber, 4 g sugars), 12 g pro.

Diabetic Exchanges

Fat (d.e): 1; Mark as Free Exchange (d.e): 0; Lean Meat (d.e): 1.5; Vegetables (d.e): 1;

As eggs contain mainly protein and a little bit moderate amount of unsaturated fats, it will help take the edge off hunger and can speed up your weight loss, which, in turn can lower your blood sugar level. Plus, protein has a few other tricks up its sleeve. Pairing protein-rich foods with carbohydrates slows the rise in blood sugar.  In addition, protein causes your stomach to empty more slowly, so when the egg hits your stomach, they stick around a little longer. This in turn delays the starch from reaching your gut, where it's turned into glucose before entering your bloodstream. This delayed gastric emptying helps prevent sharp spikes in blood sugar. 

Pear-Ginger Pancakes

+ enlarge

• Makes: 4 servings
• Serving Size: 2 pancakes with about 2 tablespoons syrup
• Carb Grams Per Serving: 39

Ingredients

•  1/2 cup all-purpose flour
•  1/2 cup whole wheat flour
•  1 tablespoon packed brown sugar or brown sugar substitute* equivalent to 1 tablespoon brown sugar
•  2 teaspoons baking powder
•  1/4 teaspoon ground ginger
•  1/8 teaspoon salt
•  3/4 cup fat-free milk
•  1/4 cup refrigerated or frozen egg product, thawed, or 1 egg
•  2 tablespoons canola oil
•  1/2 of a medium pear, cored and finely chopped (1/2 cup)
•  1 recipe Apricot-Pear Syrup (see recipe below)

Directions

1.  In a medium bowl, combine all-purpose flour, whole wheat flour, brown sugar, baking powder, ginger, and salt. Make a well in the center of flour mixture; set aside. In a small bowl, whisk together milk, egg, and oil; stir in chopped pear. Add egg mixture all at once to flour mixture; stir just until moistened.
2.  For each pancake, pour 1/4 cup of the batter onto a hot, lightly greased griddle or heavy skillet, spreading batter into an even layer if necessary. Cook over medium heat for 2 to 4 minutes or until pancakes are golden, turning to second sides when pancakes have bubbly surfaces and edges are slightly dry. Keep pancakes warm in a 300 degrees F oven while cooking the remaining pancakes.
3.  Serve pancakes with warm Apricot-Pear Syrup.

Tip

• *Sugar Substitutes: Choose from Sweet'N Low Brown or Sugar Twin Granulated Brown. Follow package directions to use product amount equivalent to 1 tablespoon brown sugar.
• *Sugar Substitutes: PER SERVING WITH SUBSTITUTE: Same as above, except. 229 cal., 35 g carb., 242 sodium
• *Sugar Substitutes: Carb Choices: 2

Apricot-Pear Syrup

Ingredients

• 1/2 of a medium pear, cored and finely chopped (1/2 cup)
• 1 tablespoon lemon juice
• 2 tablespoons low sugar apricot preserves
• 1 tablespoon water
• 1/8 teaspoon ground ginger

Directions

1.  In a small saucepan, combine pear and lemon juice. Stir in preserves, water, and ginger. Heat over low heat until preserves are melted and mixture is warm, stirring occasionally. Makes about 1/2 cup.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 242 cal., 7 g total fat (1 g sat. fat), 1 mg chol., 243 mg sodium, 39 g carb. (4 g fiber, 13 g sugars), 7 g pro.

Diabetic Exchanges

Fruit (d.e): 0.5; Starch (d.e): 2; Fat (d.e): 1;

With a moderate amount of unsaturated fats, carbohydrates, sodium and sugar, this thus would help to lower down the glycemic index and thus helping to mantain a regular glucose level in the body.Furthemore, the low GI pancakes helps to keep you feeling fuller much longer. It takes longer to digest so sugar is absorbed more slowly into the bloodstream. As a result you’re less likely to experience a spike in your blood sugar level, you’ll remain sated for longer, and are less likely to overeat.