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Monday 09:00 - 18:00 Tuesday 09:00 - 18:00 Wednesday 09:00 - 18:00 Thursday 09:00 - 18:00 Friday 09:00 - 18:00 Saturday 09:00 - 13:00 Sunday 09:00 - 13:00

http://www.erlebnisseliving.com/

Erlebnisse Living, Singapore (2025)

11/10/2022

Did you know that fermented foods provide many health benefits such as antioxidant, antimicrobial, antifungal and anti-inflammatory activity❓

If you are not taking a daily dose of probiotics, eating fermented foods would help to boost the number of beneficial bacteria (aka probiotics) in your gut.

Try adding servings of lacto-fermented foods into your diet several times weekly:

1. Kimchi
2. Kefir
3. Coconut/ plain yogurt
4. Sauerkraut
5. Pickled veggies
6. Chickpea

💌 DM if you have questions and we will be happy to answer them!

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27/09/2022

Every meal should include:

1. 1 serving of protein (i.e., essential fatty acid rich & low mercury fish, poultry, eggs, legumes, beans)
2. 1 serving of healthy fats (i.e., olive oil, coconut oil, avocado oil, ghee)
3. 1 serving of fruits and veggies each
4. 1 serving of slow carbs (i.e., grain or an "energy veggie")
5. Nuts and seeds

If you use these guidelines, healthy eating and living will eventually become easy and intuitive.

You will instinctually reach for a protein and/or a fat when you are feeling hungry.

Not forgetting the servings of healthful vegetables, fruits and grains to nourish your body.

How would you expect to feel❓

Your body will reward you by feeling amazing and symptom free!

💌 DM if you have questions and we will be happy to answer them!

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26/09/2022

Mass produced french fries, chicken nuggets, chips, breads, breakfast cereals, pizzas, sausages etc. are considered ultra processed foods.

They contain ingredients either not found in nature, or that have been so altered from their original state that they don't resemble anything that could have have ever come from a garden. 🥔

The more processed foods we consume in our diet, the less our average intake of the good stuff... and this is the unfortunate "nutrient" gap most/all of us face in our busy lifestyle. 🍟

Simply put, real foods does not have "extra ingredients", it is really JUST THE FOOD. 🙃

What are some "non foods" and "real foods" in your regular diet that you can easily identify❓

Challenge yourself to replace one non food in your regular diet with one real food. What would that be❓️

🍟 ➡️ 🥔

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15/09/2022

“We are indeed much more than what we eat, but what we eat can nevertheless help us to become much more than what we are.”

Sharing this quote by Adelle Davis, an American writer and nutritionist considered "the most famous nutritionist in the early to mid-20th century. She was an advocate for improved health through better nutrition.

Did you know that every cell in our body involved in hormone balance relies on the information provided by the foods we eat (or don't eat)❓

For us women, it influences everything from our menstrual cycle regularity, to whether we experience PMS symptoms, fertility, breast health, stressful moods etc.

Suffice to say, the relationship between the foods we eat and our hormones is so powerful. 😲

But fortunately, we can restore and support hormone balance with simple dietary changes.

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13/09/2022

I think most of us might think that 7am is the best time to hit the gym.

Squeezing a workout in first thing in the morning is great, but did you know that 3pm to 7pm is actually a fantastic time too❓

It gets your blood flowing and is energizing, which can also help you curb caffeine or sugar urges (especially when the afternoon slump hits).

Interestingly, this is also the time of the day when injury is least likely because strength and coordination are at their peak. 🏋️

So if weight loss is one of your goals, this may be the most optimal time of the day to go lift some weights.

And thereafter a healthy protein at dinner to support muscle recovery.

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12/09/2022

Magnesium plays many crucial roles in our body (i.e., it supports our muscle and nerve function, as well as energy production).

Did you know that increasing our dietary magnesium and taking a daily supplement can quickly reverse chronic symptoms and optimize our mood, sleep, menstrual cycles, daily elimination and more❓

Here's how magnesium works to support our well-being:

1. Stress & anxiety
2. Sleep
3. Detoxification & elimination
4. Menstrual cramps & PMS
5. Constipation
6. Blood sugar balance and cravings
7. Migraines
8. Menopausal symptoms
9. Thyroid health
10. Slow down aging

There are two common forms of magnesium in the market, magnesium CITRATE and magnesium GLYCINATE.

I personally use magnesium citrate because it helps me with my IBS/ constipation. IT WORKS AMAZING. ✨

For those of you without IBS/ constipation issues, you might want to consider magnesium glycinate (it works great to calm your nervous system, relieve anxiety, poor sleep etc.)

You might be happy to know that results may be seen in as short as a few days.

Alternatively, you can also use food to up your magnesium level - magnesium is found in a wide variety of super healthy foods such as dark green leafy vegetables, legumes, nuts, seeds and whole grains. Oh, chocolate is rich in magnesium too!

DM if you have questions and we'll be happy to answer them! 😍

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09/09/2022

When I told my family that I will be making switches and replacements to our daily meals, I received a "negative" response.

I want to acknowledge that the word "diet" itself can be such a trigger. And I totally geddit.

What I am referring to is NOT a diet in the traditional weight loss, restrictive eating sense, but a way of eating to support our optimal health, and most of all, eating foods that support our hormones (especially for the ladies!).

Enjoyed reading this? Don’t keep it a secret, share it with your gfs! 😍

We will be sharing about hormones and how it affects our health in the upcoming posts.

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08/09/2022

Did you know that our stress response is a good thing❓

Did you know that our stress response keeps our blood pressure, blood sugar, inflammation and energy balanced, and also plays a major role in maintaining healthy immunity, willpower, focus and memory❓

BUT BUT BUT!

Our stress response was meant to be a short-lived response. 🛑

It was never meant to be stuck in the "ON" position. ❌

If our stress response is kept "ON" permanently... guess what happens❓

Unfortunately, for many of us, we leave our stress response ON... ALL THE TIME.

We are stressed out about almost E.V.E.R.Y.T.H.I.N.G 🤒

This is when our hormone problems get started. 😑

✅ We will be sharing about hormones and how it affects our health in the upcoming posts.

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07/09/2022

Have you played the game "telephone" where you pick a word and "pass it on" to the person next to you? They have to pass it on to their next person until it reaches the last person. ☎

The goal of the game is to send a message from the first person all the way to the last person, without distorting or changing the message in any way.

Similar to the telephone game, our hormones are messengers which carry signals from their point of origin to their final destination.

This message is meant to be delivered clearly and when it is, we feel the results in our body.

I.e., easy monthly periods, good sleep, clear skin, healthy weight, sharp cognitive functions...

Likewise, if our hormones are imbalanced, we struggle with chronic diseases, poor sleep, stress, weight gain (even with small food intake and regular exercise) etc. 😵

✅ We will be sharing about hormones and how it affects our health in the upcoming posts.

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05/09/2022

The bitter principle in plants starts its action by alerting our body to their presence (ooooooo sooooooo bitterrr!!). 🤨

Among the many actions of bitters, they:

✅ Stimulate our appetite
✅ Stimulate the release of digestive juices
✅ Aid the liver in detoxification work and increase the flow of bile
✅ Help to regulate secretion of pancreatic hormones that regulate our blood sugar, insulin and glucagon
✅ Help the gut wall repair damage

Simply put, bitters boost our digestion and improve our health.

There are many ways to bring bitters into our diet particularly by including leafy greens like kale, arugula, dandelion etc. 🌿

PS: A friend told me that her mum makes bitter gourd tea infusing dried bitter gourd pieces in hot water. Mum is using food as medicine and is a home herbalist (without her even knowing)! How amazing! ✨

💌 Enjoy reading this? Don’t keep it a secret, share it with your friends!

And tell us some home remedies you/mum make at home❓️

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01/09/2022

GOTchuuuU!! 🤪

Nope, I am not asking for your favorite tart flavor. 🥧

If you were asked what your favorite flavor is... my guess is that it wouldn’t be bitter, right? 🤔

That is because most of us are accustomed to the soothing taste of something sweet, the satisfying taste of something salty, and the appetizing effects of spice (and maybe mala😋). 🍲

In fact, the bitter taste is largely absent from our diet with the exception of coffee – which many of us love not only because of its bitter note, but also because of how it stimulates our digestion. ☕

Unfortunately, coffee is often used as a carrier for some form of sweetener, making it less healthy than it could be in moderation.

What foods come to your mind at the mention of "bitters"❓

The bitter principle in plants provides us with numerous health benefits, especially on our digestive system. 🌿

We will be sharing more on bitters and our digestive system in our next post.

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31/08/2022

INTERESTING FACT: Research suggests that women have lower levels of neurotransmitters, like serotonin, that helps regulate mood and appetite.

Thus, we tend to crave more of certain foods to help boost our serotonin activity. 🍫

Also, our brain ENSURES that when we are under constant stress, we go for sugary, fatty and salty foods by releasing a flood of feel-good nervous system chemicals (serotonin and dopamine) that calm our nervous system as they bring our cortisol back into normal range (temporarily). 🧠

That is why they are called "comfort foods" - literally "comforting" our nervous system. 🍦🤯

What do you think?

An excuse for us to love our sweets? Or could this be the reason why our diets haven't worked❓

If you have ever tried to give up sugar, you know how difficult it can be. 😥

But if you can kick the white stuff off for good, the results are totally worth it. 💪

You will have better sleep, more energy, lowered risk for chronic diseases and a reduction in stomach issues like constipation and bloating. 👙

Try adding bitters, herbs and spices, sour, probiotic-rich foods, protein, healthy fats and fiber into your diet to boost your serotonin levels naturally. 🌿

Your body will thank you and when you eat these foods on a regular basis, your body will start to crave them (instead of the sweets!). ❌

What's one food you want to do without to have better health and feel better? 😍

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30/08/2022

INTERESTING FACT: Women who sleep fewer than 5 hours each night weigh more, even when they consume fewer calories than women who sleep for at least 7 hours. 🤨

That is because when we are sleep deprived, our "hunger hormone" increases, while the hormone that tells our brain that we are full gets suppressed.

⚠ This is when we end up being unable to control our "fatigue eating".

You can start planning for a good night’s sleep hours before bed by watching these:

➡ Avoid caffeinated beverages after lunch (if you are super sensitive - this includes green tea and chocolates too)
➡ Avoid alcohol (especially near bedtime)
➡ Avoid smoking (especially during the evening
➡ Avoid taking daytime naps)
➡ Exercise regularly for at least 20 minutes daily (but preferably more than four hours prior to bedtime)
➡ Eat no later than three hours before bed and avoid foods that cause acid reflux if you suffer from it
➡ Don’t go to bed until you are sleepy

Share with us your best sleep tip! 🗨

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29/08/2022

Did you know that sleep is when our body restores itself❓

Our tissues rebuild, accumulated toxins are eliminated, and our brain consolidates our day's experiences and turns them into new knowledge.

So, if we are living with a sleep debt, we are missing out on these restorative benefits.

Poor sleep also mess up with our food choices, personal choices, hormones, immunity, mental clarity, memory, cognitive function, s*x drive and even pain levels. 🥴

Are you getting enough sleep❓

If you are having trouble falling asleep, don’t lay in bed tossing and turning.

➡ Get up and read something relaxing on your sofa (not your bed🛏) until you are ready to try to sleep again.

In fact, your daytime and evening habits can have a major impact on your ability to get to sleep at night.

Share with us your best sleep tip! 🗨

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24/08/2022

Did you know that drinking a daily cup of tea has several health benefits❓

1. Firstly, tea is tasty! Can be served hot or iced on a hot day
2. Prevents cardiovascular diseases (particularly stroke)
3. Healthful lifestyle behavior
4. Lowers blood pressure
5. Rich source of flavonoids, bioactive compounds that can help lessen oxidative stress, relieves inflammation and provides other health benefits
6. Helps starve off cancer
7. Easy and flavorful way of getting enough fluid into your body each day (calorie free!)

How about swapping out one cup of coffee for a cuppa tea instead! 🥰

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🛒 Link in bio to shop our organic herbs and teas or DM us if you have questions!

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19/08/2022

We all love coffee, don't we? ☕

Has it occurred to you that it might not just be for the taste? Whuuuuttt??? 🤯

I say this because most of us add sugar, cream or milk to make our coffee tastier. Or is it just me? 🤚😅

By doing so, this upsets our blood sugar balance, not forgetting to mention, the drip of unhealthy fats into our diet. 😲

So why are we still drinking it? 💭

Many of us are so exhausted with the daily grind and trying to keep up with it all (family & work) - and coffee is a PLEASURE BOOST that helps us to get through the day. 🧟

Yes or yes?

But did you know that there are downsides for your energy, mood and hormones after consuming a cup of coffee❓☕

💌 Follow us and tag a friend who needs to hear this - we will be sharing more in the next few posts!

🛒 Link in bio to shop our organic herbs and teas or DM us if you have questions!

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18/08/2022

Artificial sweeteners are sugar substitutes that are often promoted as "healthier" options than sugar, without the calories.

You may already know that artificial sweeteners are widely used in processed foods such as soft drinks, powdered mixes, baked goods, canned foods, jam, jellies, dairy products etc. 🍮

For ladies, artificial sweeteners are not a hormone healthy alternative, and they are an IBS trigger, particularly problematic for women with premenstrual bloating or chronic women-health issues. ❌

If you are craving sweets, we recommend you to go for natural sweeteners instead.

Natural sweeteners include honey, maple syrup, stevia (if made from 100% stevia leaf). 🍯

And a point to take home is this: regular coke or diet coke? 🥤

If both choices are evil, I'll choose the regular coke (lesser of the harmful impact), and go for a good workout later! 🏃‍♀️😅

And yes, it is way easier to flush out normal sugar from your body than artificial sugar. 😉

💌 Follow us and tag a friend who'll need to hear this!

🛒 Link in bio to shop our organic herbs and teas or DM us if you have questions!

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16/08/2022

There is a long list of reasons why inflammation can go awry. 🥴

Food is information for your body; the right foods provide our body with the right information, likewise the wrong foods can potentially disrupt our hormones. 😵‍💫

A little goes a long way.

If we could slowly eliminated these pro inflammatory foods from our diet one step at a time, we will soon be able to regain a healthier body, slowly but surely. 💪

For me, I'll be slowly cutting away one favorite processed food - THE AMAZING LUNCHEON MEAT! 😅

How about you❓

💌 Follow us and share this post with a loved one who has been eating alot of pro inflammatory foods and need to know this. 🤯

🛒 Link in bio to shop our organic herbs and teas or DM us if you have questions!

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Erlebnisse Living