Look Good Feel Great Always

Look Good Feel Great Always Let me empower you to look and feel your best and achieve Total Well-Being Managing your weight need not be a lonely process. I can help.

If you are looking to achieve your ideal weight and have someone to guide and journey with you such that you not only achieve your ideal weight, but also choose to live a healthier lifestyle and maintain your ideal weight for life.

Do you agree?
17/11/2025

Do you agree?

Is Your Screen Messing with Your Sugar?“Five minutes” of bedtime scrolling… one hour later 😵‍💫. That glow can cause your...
14/11/2025

Is Your Screen Messing with Your Sugar?

“Five minutes” of bedtime scrolling… one hour later 😵‍💫. That glow can cause your glucos

Here’s how—and what to do.

🧠 Why screens spike sugar?
🌙 Blue light ↓ melatonin → poor sleep → ↑ cortisol → higher fasting sugar

🍪 Late-night scrolling → dopamine dip → cravings & 11pm fridge raids

😤 Stressy news/emails → cortisol surge → liver releases glucose

🪑 Sitting still for hours → less muscle uptake → longer spikes

🔎 Signs it’s you
📈 High fasting despite light dinner
😴 “Wired but tired” sleep
🤤 Snack cravings after screens

✅ Simple fixes
⏰ Screen cut-off: 60–90 mins before bed (e.g., 9:30pm)
🌙 Night Mode/blue filter: switch on by 8pm
📕 Wind-down ritual: stretch, journal, or read paper book
🔴 Red bedside lamp: gentler on melatonin
🍽️ No scrolling while eating: slow down → smaller spikes

💡 Bottom line: You don’t need to quit screens—set boundaries to protect your hormones, sleep, and glucose.

👉 Follow for weekly tips, comment, and DM to connect for a personalised, screen-smart plan.

Stop Cravings Without WillpowerTV on, you are bored, or in an endless Zoom meeting and you crave snacks again? You’re no...
11/11/2025

Stop Cravings Without Willpower

TV on, you are bored, or in an endless Zoom meeting and you crave snacks again? You’re not weak; you’re human. Let’s beat emotional eating the smart way 👇

🧠 Why cravings hit (not hunger):
• Stress or fatigue
• Boredom + habits (TV = snacks)
• Sugar crash after carb-heavy meals

📈 The loop: spike → crash → crave → repeat

🔎 Step 1: Name the trigger
Ask: “Hungry—or bored/anxious/on autopilot?”
• Meetings → sip herbal tea, chew sugar-free gum, doodle
• TV time → hot soup, cucumber sticks, roasted seeds
• Stressed → 2-minute breathing + quick stretch

🍽️ Build craving-resistant meals
• Plate formula: protein + fiber + healthy fat
• Don’t skip meals (prevents crashes)
• Sleep 7+ hrs; move 10 mins daily

🧩 Helpful nutrients (ask your provider)
• Magnesium → insulin & calm
• Zinc → appetite/taste regulation

💡 Bottom line: Your body wants comfort or focus, not just food. Spot the trigger, switch the response, and your cravings lose power.

👉 Follow for weekly tips, comment, and DM to connect for a personalised plan.

Hawker Food, Steady SugarYes—you can enjoy hawker meals without wrecking your readings. Eat smart, not sad 👇🍚 Pick a bet...
07/11/2025

Hawker Food, Steady Sugar

Yes—you can enjoy hawker meals without wrecking your readings. Eat smart, not sad 👇

🍚 Pick a better base
• Brown rice or less rice + more veg
• Thunder tea brown rice, yong tau foo (no noodles), cauliflower rice (when available)

🍗 Prioritise protein
• Tau kwa, boiled egg, tofu, grilled chicken/fish
• Skip deep-fried/fake meats (starch-heavy)

🥤 Watch the sugar traps
• Avoid Milo, teh tarik, sweetened soy/oat, rich curry gravies, laksa/mee rebus/roti prata
• Choose kopi o kosong, unsweetened tea, or water

🥢 Sauces on the side
• Ask for “no sauce” or “sauce separate” to control portions

🥦 Eat in this order
• Veg → protein → carbs to blunt spikes

🚶 Walk it off
• 10 minutes after meals helps flatten the curve

🌿 Smart fibre assist
• 1 sachet Bios Life S before carb-heavy meals to slow absorption and support cholesterol/gut

🧠 Sample day (bread-free)
• Breakfast: Chia–almond smoothie or 1 hard-boiled egg + unsweetened soy
• Lunch: Yong tau foo (clear soup) with tofu, bittergourd, spinach
• Dinner: Thunder tea brown rice or grilled fish soup + veg

👉 Follow for weekly tips, comment, and DM to connect for a personalised plan.

What’s my workout today?Nike Training - Lower Body Breakthrough. Hips on fire!🔥🔥🔥
07/11/2025

What’s my workout today?
Nike Training - Lower Body Breakthrough. Hips on fire!🔥🔥🔥

Flatten Sugar Spikes FastShocked by your 1–2 hr reading—even without dessert? Post-meal spikes trigger inflammation, ene...
04/11/2025

Flatten Sugar Spikes Fast

Shocked by your 1–2 hr reading—even without dessert? Post-meal spikes trigger inflammation, energy crashes, and long-term nerve/eye/kidney issues. Keep your carbs—just slow their impact 👇

🍃 Veggies first
• Start with a handful of cooked veg/salad. Fiber slows sugar entry.

🥚 Add protein & fat
• Don’t eat carbs “naked.” Try bee hoon + egg + cabbage, or rice + fish + tofu.

🚶 Walk 10 minutes after
• Pushes glucose into muscles—no extra insulin needed.

🥤 Skip liquid sugar
• Juices, Milo, sweetened soy/oat = fast spikes.

🍋 Use vinegar/lemon
• 1–2 tsp in soup/salad/dip can blunt the rise.

📊 Track & tweak
• Test before eating and again at 90–120 min.
• Target 9, reduce/refine carbs next time.

Bottom line: change order, balance, timing—not your whole menu. Your pancreas (and energy) will thank you. 💪

👉 Follow for weekly tips, comment, and DM to connect and build a plan together.

Which one would you choose?
03/11/2025

Which one would you choose?

Control Sugar, Protect EverythingIf you remember one thing: blood sugar control = complication control. That’s how you p...
31/10/2025

Control Sugar, Protect Everything

If you remember one thing: blood sugar control = complication control. That’s how you protect your eyes, kidneys, nerves, heart—your whole system.

Why is high sugar scary ?
Like acid on a wire, high sugar damages blood vessels and “fries” nerves over time—quietly. That’s how we get blurry vision, kidney strain, slow-healing feet, and heart trouble.

Goal: stable sugar, not perfect numbers.
Cut the roller-coaster spikes and crashes. Aim for steady.

Targets to guide you:
• 🌅 Fasting: < 6.0 mmol/L
• 🍛 2-hr after meals: < 7.8 mmol/L
• 🩸 HbA1c:

Stop Complications Before They StartScared by “you’ll lose eyesight/kidneys/legs” talk? Don’t panic! Simple daily habits...
28/10/2025

Stop Complications Before They Start

Scared by “you’ll lose eyesight/kidneys/legs” talk? Don’t panic! Simple daily habits win—and most complications are preventable if you start now.

✅ Know the Risks
Long-term high sugar can affect nerves, kidneys, eyes, heart, and feet. It often starts quietly—so we act early to control blood sugar.

✅ Why High Sugar Hurts?
Sticky sugar = inflamed, clogged blood vessels. Less oxygen gets through. You don’t need perfect numbers—you need healthy habit consistency.

✅ 5-Minute Habits That Protect You
• 🚶‍♀️ Walk after meals (5–10 mins): Helps push sugar into muscles; lowers post-meal spikes. Try a void deck loop or mall walk.
• 👣 Check your feet daily: Look for cuts, redness, swelling. Early is easier.
• 🪥 Brush/floss after lunch: Healthier gums = happier heart. Keep a kit at work.
• 🧘 Stretch legs if you sit a lot: Calves, hamstrings, ankles—better blood flow.
• 🌬️ 2 minutes calm: Box breathing or quick journaling. Less stress = steadier sugar.

✅ Bonus, Very Doable
• 💧 Drink water before meals.
• 🥜 Carry a smart snack (nuts, eggs, edamame) to avoid last-minute “anyhow eat”.

Bottom line: You don’t need a 2-hour gym session. You need 5–10 minutes, a few times a day—done every day. Start today; future-you will say “thank you.”

You are a success! No matter what! Don't forget this!
27/10/2025

You are a success! No matter what! Don't forget this!

Diabetes meds: how they work & side effectsMeds help control sugar now while you build better habits. Know what each one...
24/10/2025

Diabetes meds: how they work & side effects

Meds help control sugar now while you build better habits. Know what each one does—and what to watch.

💊 Metformin (Glucophage, Diamet): lowers liver sugar, improves insulin use.
Common side effects: tummy upset, metallic taste; long-term can lower B12. Tip: ask about extended-release; take with food.

🧯 Sulfonylureas (Diamicron, Glipizide/Minidiab, Amaryl): push pancreas to release insulin.
Watch out for: low sugar (hypo), dizziness, weight gain. Tip: don’t skip meals.

🔄 DPP-4 (Januvia, Galvus, Onglyza): helps insulin work after meals.
Sometimes it happens: headache/flu-like; rare severe joint pain—report quickly.

🚿 SGLT2 (Jardiance, Forxiga): p*e out extra sugar.
Watch out for: UTI/genital infection, dehydration—hydrate well in SG weather; keep good hygiene.

🧠 Other effects: Sugar swings can cause mood shifts, brain fog, and tiredness—especially if you had a hypo.

✅ Do this (safely):
📒 Track symptoms.
🩺 Talk to your doctor early—there may be better doses/options.
🍽️ Build balanced meals (½ veg, ¼ protein, ¼ smart carbs).
💧 Drink water; be cautious with alcohol and late-night snacks.

Meds are tools, not life sentences. Use them with lifestyle changes.

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Do You Have Fatty Liver? If your blood sugar numbers won’t budge—even with better eating and meds—your liver might be th...
21/10/2025

Do You Have Fatty Liver?

If your blood sugar numbers won’t budge—even with better eating and meds—your liver might be the reason your sugars stay high. Non-alcoholic fatty liver (NAFLD) is super common in Type 2 diabetes and often has zero symptoms.

☑️ What it is — When your “engine” is clogged
Too much fat in the liver = weaker sugar control, detox, and cholesterol management. When the engine’s clogged, everything slows.

☑️. Why it matters — It quietly pushes sugars up
A fatty liver can release extra glucose even when you haven’t eaten, causing higher morning readings and needing more meds over time.

☑️. Silent signs to watch (check with your GP/polyclinic)
• 🧍‍♂️ Belly-heavy (apple shape)
• 💤 Always tired
• 🧪 High ALT/AST or triglycerides
• 📈 Weight piles on the waist
👉 An ultrasound + blood tests can catch it early.

☑️ Fix the root — Small habits, big wins
• 🍚 Cut added sugar & refined carbs (swap beehoon with sweet potato)
• 🥑 Add healthy fats (olive oil, nuts, avocado)
• 🏃‍♀️ Move daily (brisk walk, stairs, resistance bands)
• ⏱️ Try gentle fasting windows
• 🌙 Sleep matters—liver repairs at night
✅ Just 5–7% weight loss can drop liver fat significantly.

☑️ Make it a team sport
Work with your doctor—and a wellness coach—for a step-down, stick-to plan.

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