Gong Xi Fa Cai!! 我们开工了!! We are open for business today after 4 days of feasting & drinking!!
Time to BURN THOSE FATS with Al Tan.
K!Fit is on every Friday at 11am, Zumba at 12pm, 630pm & 730pm. Come join us!!
#gruvecafestudio #fulushoucomplex #Bugis #Rochor #zumba #kfit
Gong Xi Fa Cai!! 恭喜发财!! It’s the 2nd day of the Lunar New Year. We are still closed for the festivities and would resume business operations on Friday 8 February.
Book your slots NOW to burn off your festive snacking calories!!
Our angpows are still available for collection. Come get yours on Friday if you haven’t already picked them up.
Call us at 69260628 for further queries.
Here’s wishing everyone good health, bountiful wealth, & overflowing happiness in the year ahead!! Huat ah!!
#gruvecafestudio #fulushoucomplex #Bugis #Rochor #burnthecalories #makesyoulessguilty #zumba #zumbasg #freestylemix #kfit #kkd #megadanz #dancefitness #yoga #pilates #barres #ubound #keepfit #challengeyourself
TGIF!! We are excited to share with you that we have our first health talk in conjunction with 2 partners, happening on Sat 2 March 2019 @ 4-5pm.
Let the health expert share with you his expertise and together, let’s take this learning curve to further heights!!Follow & like Gruve Cafe Studio, House Call Chinese Medicine Clinic & moovemom on FB & pay only $5/pax instead of
Date : 2 Mar 2019
Time : 4:00 to 5:00pm
Venue : Gruve Cafe Studio
149 Rochor Road #04-02, Fu Lu Shou Complex, S(188425)
Cost : $10/pax*
(Includes refreshments and drink)
♡ SPECIAL DISCOUNT ♡
Here’s how you can get the special discount on your tickets:
1) Follow @gruvecafestudio in Instagram (IG)
2) Follow @housecalltcm in Instagram (IG)
3) Follow @_moovemom_ in Instagram (IG)
4) Tag your friends who may be keen. Every friend whom you tagged, you would get an $1 off the ticket price. You can tag up to a maximum of 5 friends.Call us at 69260628 as seats are limited.
#gruvecafestudio #Bugis #Rochor #fulushoucomplex #healthiswealth #eatwell #exerciseright
Happy Hump Day!! It’s less than a week to Chinese New Year!! Despite your busy spring cleaning schedule, do make time to come by for some exercise fun at Gruve and at the same time, members can pick up our free red packets at reception.
We would be closed from 4-7 February. So see you real soon!!
Call us at 69260628 for further enquiries.
For pre-workout foods, you need to concentrate food which are high in cards, lower in protein and high and low in fat and fiber. We need to fuel your body right to smash your fitness potential:
1. Gives you more energy
Our bodies use carbohydrates and glycogen as the first source of fuel. This is because carbohydrates and stored glycogen can be converted into ATP (adenoise triphosphate, i.e. energy) faster than protein and fat. Therefore, filling up your glycogen stores pre-workout will mean you’ll have more energy to perform at your best
2. Prevent muscle catabolism
When we exercise, glycogen stores are quickly used up and depleted, so the body looks for new sources of energy – our muscles. By breaking down hard-earned muscle, the body can utilise amino acids for energy. This is bad, as it puts our bodies into a catabolic state, which can prevent muscle growth and recovery.
3. Increase muscle anabolism
Eating the right foods pre-workout means you won’t only top up your glycogen stores, but by eating a good source of protein, you’ll also be able to promote muscle-protein synthesis and create an anabolic environment in the body.
Here are 10 foods you may wish to eat before your workout, be it in a gym, on the road or fitness classes.
1. Plain Greek Yogurt with Berries
Greek yoghurt sas less sugar than regular yogurt and twice as much protein which makes this a great pre-workout meal. Adding fresh fruit will help the carbs from the fruit break down quickly and the protein from the Greek Yogurt is used later to prevent muscle damage
2. Apple and Peanut Butter
By consuming one apple before you workout, your body will get loaded with vitamin A, vitamin B, vitamin C, vitamin D, calcium, magnesium, and iron. And Peanut Butter is an easy way to add a carbohydrate into your system before pumping iron. Peanut butter is extremely rich in monounsaturated fats, the healthy variety that can prevent heart disease and is less likely to be stored as body fat.
3. Oatmeal with milk topped with fruits and nuts
Like bananas, oats are a great breakfast meal for anyone who usually skips eating anything before they get on the morning commute to work. Inexpensive and easy to digest and make, oats are crammed with the right amount of carbs that, once in your bloodstream, fill you with enough energy to ensure that you are able to keep going.
Oats are also crammed with fibre and protein, which makes them a better breakfast option for anyone who isn’t a big fan of bananas!
4. Veggie Omelette
This classic omelet is perfect for those who head to the gym soon after breakfast. As far as whole foods go, eggs have the highest bioavailable proteins. Proteins are given a biological value that measures a protein’s ability to be used by the body. Eggs are used as the gold standard with a biological value of 100.
5. Homemade Protein Bars
Homemade protein bars are super easy to make and are top of the list for on-the-go pre-workout foods. What’s more, you can control the content making bars that are high in carbohydrates and protein or low in carbohydrates and high in protein. You can add everything from nuts and seeds to dried fruit and a sprinkle of chocolate — just watch the sugar content.
6. Wholegrain bread, sweet potato and brown rice
Your pre-workout diet needs to be crammed with the right amount of carbs, and in this respect wholegrain bread is your new friend. But although wholegrain bread by itself is good, you really should be looking to double down here by adding a few layers to it. If you want to combine carbs with protein, you could add some honey and jam to the proceedings, or even a hard boiled egg. If you really want to up your game, we suggest topping the bread off with a few slices of turkey. Bingo
Wholegrain Bread, sweet potato, and brown rice are great sources of complex carbohydrates that should be consumed around 2-3 hours pre-workout. Combining these foods with a good source of protein means you’ll get a good source of slow-releasing energy to fuel you throughout a whole workout.
7. Fruit Smoothies
Many people think fruit smoothies are great tasting and super-healthy. Whilst smoothies do provide a series of micronutrients that are beneficial for health and well-being, they’re also full of sugars, including fructose. This means that smoothies are often high in calories and what are often mistaken as drinks are actually meal replacements. However, consuming a fruit smoothie pre-workout is a great meal option that can provide you with a good source of fast-acting glucose. Add some protein powder to max the benefits of your pre-workout smoothie
Chickpeas are the key ingredient for hummus and they taste divine. But did you know that they also make for a fantastic pre-workout snack? And did you also no that they don’t even require any cooking, which means them the perfect snack?!
To get your body in the right shape and mood for a workout, all you need to do is gobble up a quarter cup of chickpeas, which equates to a punch 30 grams of carbohydrates and 10g of fibre. For taste, you could season with lemon juice.
Like other legumes, such as beans, peas, and lentils, chickpeas are high in fiber and protein, and contain several key vitamins and minerals. In this article, we will give a nutritional breakdown of chickpeas and explain their potential health benefits.
9. Low-fat cottage cheese and dried apricots
Cottage cheese is a power-packed breakfast (or snack) that contains healthy amounts of casein and whey protein. Casein is a slow-digesting protein that fuels your muscles for hours, helping them grow and recover; whey is a bodybuilding essential that helps bulk muscle and burn fat. Add dried apricots to a serving of cottage cheese: The combo of protein and carbs is low in fat and fiber, which can sometimes cause belly bloat.
10. Protein Shakes
Last but not least, protein shakes. If you’re on the go and in a hurry, then a quick protein shake can solve your pre-workout problems. A good quality shake will contain plenty of nutrients and you can mix a few more bits and bobs in, such as BCAAs to really make your shake pack a punch. By consuming a shake with a good source of fast-releasing protein, such as whey protein, with simple carbohydrates like maltodextrin powder, you can get all the pre-workout nutrients you need in a matter of minutes. Sip on a shake around an hour before your workout to maximise your gains.
Nuts and seeds are super healthy and most of us aren’t eating enough of them! They are important additions to our daily food consumption. You can incorporate small amounts of a combination of the following 9 nuts and seeds in your diet to enjoy their health benefits
If you ever find yourself hungry and at a loss for a healthy snack… a handful of raw nuts or seeds is virtually always a good choice. They're easy to travel with (stash a small bag in your purse or desk drawer at work) and they keep well at home in your fridge (nuts and seeds go rancid easily, so storing them in the refrigerator or freezer helps).
Almonds are usually known as a kind of nuts however they are actually they are technically the seeds of the almond tree. They are off-white in color, covered by a thin brownish skin and encased in a hard shell. These oval-shaped nuts contain fiber, protein, calcium, zinc, magnesium, potassium, phosphorus, copper, iron and some B vitamins.
They are also high in many antioxidants, such as vitamin E and selenium. In addition, they are an excellent source of healthy monounsaturated fats.
Regular consumption of almonds can help lower cholesterol, improve cardiovascular health, boost brain power, prevent birth defects, fight constipation, strengthen bones and reduce the risk of Type 2 diabetes. Almonds are also beneficial for your hair and skin.
2. Pumpkin Seeds
Pumpkin seed oil is rich in natural phytoestrogens and studies suggest it may lead to a significant increase in good "HDL" cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women.
Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress
Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the "sleep hormone." Eating pumpkin seeds a few hours before bed, along with a carbohydrate like a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night's sleep
Best way to consume it is to eat them raw. If you need to roast it, you should be doing it yourself so that you can control the temperature.
Best way of Consumption
- Choose raw and unsalted seeds
- Avoid coated or roasted seeds
- Avoid sugar coated seeds
- The quantity of each nuts and seeds (to remain the mixture of nuts and seeds as a handful, instead of a whole full packet)
As nuts and seeds are common food allergens, eat them only if you are certain you are not allergic to them. Always opt for the recommended daily serving and avoid overeating. Store nuts and seeds in airtight containers. This will help prevent the oil in them from going rancid. Last but not least, it is important to handle them properly so as to prevent them from being exposed to harmful bacteria.
Ever wonder what are the sauces you can use whenever you are eating and not feeling sinful about it? Below are some recommendations you may wish to consider.
2. Pesto Sauce
Pesto is a delicious sauce often made from basil, olive oil, garlic, parmesan cheese and pine nuts. All of these ingredients have health benefits and can be included in a well-balanced, healthy diet. Ingredients such as the olive oil and pine nuts are higher in calories, because they have a high fat content.
Olive oil possesses many anti inflammatory and antioxidant properties. It protects us from heart disease and improves cholesterol profile. It is important to use an extra virgin cold pressed version to obtain these health giving benefits.
Pine nuts contain a good dose of protein . They also contain healthy fats that are essential for good cell membrane heart health. They also contain essential minerals like magnesium and potassium which are important for lowering blood pressure and enhancing blood circulation.
Parmesan cheese is a hard cheese that tends to be lower in saturated fats than many other cheeses. Used in moderation it provides many essential nutrients as well as a fantastic flavour to a great pesto sauce.
Wasabi contains antimicrobial agents which are useful for eliminating bacteria. The Isothiocynates vapors prevent the growth of various strains of bacteria, yeast and mould. It is also an important anti-inflammatory agent as it helps eliminate inflammation in sores, injuries among others. This is despite the fact it is claimed to cause inflammation in the nasal passageways, leading to congestion.
Surprisingly, wasabi is also found to be able to reduce the risks of your developing cancer at a later stage in life. Due to its ability to block platelet aggregation, wasabi helps to reduce chances of heart attack and stroke. Wasabi works by stopping on time, platelets from sticking together, which can be potentially fatal.
Adding wasabi in your diet proves to be a plus as it has anti-inflammatory properties which offer relief from aching joints. It helps inhibit inflammatory pathways which lead to inflammation. In particular is the action of isothiocynates in wasabi which also prevent inflammatory bowel disease as well as asthma
Ketchup contains a lot of healthy nutrients and benefits to the body. Cooked tomatoes comes with a lot of benefits other than cancer fighting ingredients. Important its to make sure its used with limited sodium and sugar.