This wholesome minestrone soup is packed full of vitamins and nutrients and makes a great meal on its own. If it is a Stay Home Saturday for you, this recipe is just what you need to help you wind down and relax.
INGREDIENTS:
3 small carrots
2 sticks celeries
1 onion
2 tomatoes
Handful of spinach leaves
1 400g tin of cannellini beans
2-3 pieces of smokey bacon (optional)
3 cloves garlic
1 160g can tomato puree
½ – 1 cup of pasta of your choice (depending on size of pasta)
1.5 liters of vegetable or meat stock
Salt and Pepper to taste
Herbs for garnish (we used oregano)
RECIPE:
1. Chop the carrots, celery, onion, tomato into small pieces of roughly the same size.
2. Chop the bacon into half an inch slices.
3. In a large pot, add a small amount of olive oil and stir fry the garlic and bacon until the bacon is cooked.
4. Add in the carrots, celery and onion, stir fry for a minute before adding the stock, tomato puree, tomato, beans and spinach. Leave to simmer over heat for 20 minutes.
5. In a separate pot, boil 750ml of water and add a teaspoon of salt. When the water is boiling, cook the pasta for about 7-10 minutes.
6. When the pasta is cooked, drain and add to the soup. Leave soup to simmer over heat for another 5 minutes.
7. Add salt and pepper to taste and herbs to garnish.
With a total cooking time of slightly less than an hour, this soup is probably the simplest and most nutritious one could DIY. Bask in the wholesome tasty-ness of this amazingly feel-good food and instantly feel rejuvenated from a hectic week at work or school!
Have fun and good luck!
]]>Salmon is rich in Omega 3 fatty acids, which is known to produce ‘good’ prostaglandins. ‘Good’ prostaglandins help to reduce inflammation, swelling and menstrual pain. Studies have repeatedly shown that women who suffer from a lack of Omega 3 fatty acids are more likely to experience more pain during their period. An excuse to eat more sashimi! However, if you are not much of a fan of fish, you could try consuming flax seeds or pumpkin seeds, as they too are high in Omega acids.
2. Vegetables
Brassica Vegetables include broccoli, kale, cauliflower, brussel sprouts, cabbage and turnips. These vegetables have a substance called carbon-3-inositol, which aid the regulation of estrogen activity. Carbon-3-inositol also helps in reducing bloatedness and menstrual pain. It’s time to stop picking out your new favourite vegetable- Tau Geh.
But if you really dislike brassica veggies for its tastelessness, you can consume more dark leafy veggies instead. Spinach is one good example, as it is rich in both Vitamin B6 and Magnesium. Vitamin B6 is great for reducing bloatedness and regulating mood swings. Together with magnesium, it helps in producing ‘good’ prostaglandins, which relax blood vessels in the uterus, reducing menstrual contractions and cramps.
3. Milk
Milk is rich in calcium and Vitamin D, which both aid in the maintenance of muscle tone and act as a muscle relaxant. Calcium and Vitamin D not only help to ease menstrual cramps, but are also good for relieving dysmenorrhea symptoms. Other sources rich in calcium include yogurt and cheese. As for the lactose intolerant, fret not, as you can turn to alternatives like nuts, soya and even sardines.
4. Pineapple
The enzyme Bromelain is found in pineapples, and is known to be effective in relaxing muscles and producing ‘good’ prostaglandins, which help to ease menstrual cramps. It is also known for being a natural blood thinner, and its anti-inflammatory properties.
5. Brown Rice
Period cravings is no stranger to us, and most of the time, it will be for sugar and simple carbohydrates. To spike and maintain your energy level, try reaching for complex carbohydrates instead. This includes brown rice, oatmeal and wheat pasta. Brown rice however, is the one of the better alternatives, as it also rich in magnesium, which is great for the prevention of water retention and bloatedness, thereby reducing menstrual pain.
So here’s 5 everyday foods that can help you to keep those period cramps at bay. These foods are definitely easy to find and add into your current diet, no sweat needed. Give them a try! And good luck to you, ladies!
This is an article written by PSLove, for Made Real. PSLove is the company behind MenstruHeat, a heat therapy patch that is effective in relieving menstrual cramps and backaches.
]]>Things can go unpredictably awry at times, causing us to feel stressed or upset in life. It is important to recognise when you are stressed and take baby steps to minimise and avoid additional stress.
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1. Laugh It Off
Laughter is the best medicine, it is fun, free and easy to use - especially for countering stress. Laughter is also one of most powerful tools that can trick your nervous system into thinking you are happy. If you are one of those people that has difficulties laughing, enroll in laughing classes such as organised by Singapore Laughter Yoga. You will not only feel better after the class, you will also glow with a smile on your face!
2. Eat Right
Stress is a huge contributing factor to an unhealthy diet, from a neurobiological perspective. On top of that, our fast-paced and hectic schedules often cause us to resort to convenient, sugary and fatty snacks. A good tip would be to incorporate Omega-3, on top of healthy fruits and vegetables in your diet. Fish with high levels of Omega-3 fatty acids such as salmon or cod fish have been shown to reduce levels of stress. A convenient option would be selecting a tuna sandwich with extra lettuce during lunchtime!
Vegetarian or vegan? Walnuts are one of the best plant sources of Omega-3 fatty acids, at 2g per 100g of walnuts.
3. Outsource Nitty-gritty Chores
Personal and household chores can be more stressful than being at work. In fact, some findings suggest a relationship between household responsibilities and high blood pressure. Instead of doing the housework, why not engage in online cleaning platforms such as Helpling to put your worries at bay? With just a few clicks, you will be able to arrange a trusted cleaner to clean your homes at your preferred time. This not only reduces stress, but also frees up more of your precious time to spend with friends and loved ones!
4. Get a Workout
When you exercise, your body produces endorphins that enables one to feel good about themselves, thus keeping both your body and mind in “good shape”. These natural painkillers distract you from daily worries, which in turn reduces stress. Exercise in any form therefore acts as a stress reliever and gives you better control over your body and life. Running out of ideas? Take part in outdoor bootcamps, like those from Made Real's partner, Eat Train Love!
With these tips and some positivity, we hope that you will apply these to your everyday life and inspire people around you with happiness!
Contributed by Helpling, the leading online cleaning platform in Singapore.
]]>Confidence always seemed to define my personality. It is only now that I realise that my confidence is and has always been a facade. Much like the clichéd analogy of a mask or an armour worn to hide vulnerability. Many people experience somewhat of an ‘identity crisis’ while growing up, where they frantically struggle to seek self definition. I was not an exception. I was constantly chasing an ideal, one that I have not even achieved up till now. I always wanted to be smarter, prettier, fitter, and more talented. I felt like these ideals defined me as a person. For a long time I saw this desire, or cravings if you must, as something constructive, because it motivated me to constantly improve myself.
However, when the odds started to go against my favor, everything just fell apart.
It started with ‘O’ levels. You see, I have always been an ambitious individual. I have always pushed myself hard and driven myself towards my goals. Almost naturally, when I did not do well for O levels, my world came crashing down. I felt worthless and pathetic.
This awakened dark demons which dwelled in the recesses of my mind. It didn’t help that I also had to adapt from being in a girls’ school all my life to being in a co-ed school. (Above all that, I had been brutally dumped by my first love – dramatically exaggerated but still true.) I felt like I was thrown into a bottomless pit of self-pity and self-hatred. Looking back now, this all seems so silly.
My perceived inadequacy hastened my chasing of ideals. I was spiralling down a dangerous path of extreme dieting and over-exercising. The lowest point was when I embarked on the Master Cleanse Diet – I will not elaborate on it but for those who know what it entails, I’m sure you would agree that it is extreme and dangerous.
One fine night, Roslyn had invited me out to dinner at one of her favourite restaurants, Real Food cafe at Central. That night changed my life forever as she introduced to me the marvellous and spectacular Fitblr community (Fitness – Tumblr). This is where my insane journey finally took a turn for the better. These websites were not only inspiring but they were empowering.
They motivated me to work out, taught me how to eat right and most importantly, showed me how to love myself. Definitely, that was not Happily Ever After. It wasn’t long till I started to fall back into my old habits of counting calories and trying to reduce my intake as much as I can. However, around this time I had started lifting weights in the gym. Having friends to coach me and support me really helped me to overcome a lot of my insecurities and prevented me from falling too deep.
I have come along way from being afraid to lift weights. Some of you may know, I have taken part in a Fitness Pageant, Nutrigirl. Even though I did not win any awards, I am still incredibly grateful for the experience. It has given me confidence and faith in myself. Getting into the finals was already an achievement for me, for a girl who used to keep her eyes down, pick herself apart in front of the mirror and really, really dislike herself.
So much has happened in 2 years and every step of my journey has been difficult and painful, yet fulfilling. The point of sharing my story with you today is to show you that firstly, everyone starts somewhere. I wasn’t always the ‘fitspo’ girl that I am now. And secondly, it is only natural to have insecurities and to chase ideals. But never lose sight of the value in yourself.
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Ranked number one as the world’s all-time favorite comfort food, it’s a pity how such an awesome pleasure in life could be so sinful. Don’t get us wrong, we are not trying to paint fast food in a bad light. We merely want to provide better and more wholesome alternatives to the foods we consume which are imbalanced in nutrients. And we do all this without compromising on the amazing taste!
INGREDIENTS:
1 wholemeal tortilla wrap
3 table spoons of bottled pasta sauce (tomato puree, tomato, garlic, bacon, mushroom, herbs, salt and pepper)
¼ cup grated mozzarella
½ Red Pepper
½ yellow pepper
½ green pepper
2 large shitake mushrooms
2 small chicken breasts (marinated in chili powder, soy sauce, sesame oil) (optional for vegetarian alternative)
RECIPE:
1. Line a baking tray with grease-proof baking paper and preheat an oven to 180 degrees celcius.
2. Wash and slice the vegetables into thin slices.
3. In a hot pan with a shot of olive oil, sauté the bell peppers until lightly browned, about 5-10 minutes. (This part is important, it makes sure there won’t be excess water when the pizza is baking which helps the crust remain crispy)
4. Marinate the chicken breast in 1 table spoon of chili powder/flakes, 1 table spoon of soy sauce and a shot of sesame oil. Slice into thin strips.
5. Stir fry the chicken breast until cooked in a hot pan (5-10 minutes)
6. Now for the fun part, building the pizza.
7. Place the wholemeal tortilla wrap on the baking tray, spread the pasta sauce and sprinkle on the cheese. Layer the peppers, mushrooms and chicken, top with more cheese if desired.
8. Leave in the oven to bake for 15 minutes.
9. Leave to cool and serve!
An amazingly healthy alternative to thin crust pizza at a fraction of the price you get them at restaurants. We hope that this recipe will help you indulge in comfort foods more mindfully! We bet that you can complete this recipe in less time than your pizza delivery takes to arrive, so you guys have no excuse. What are you waiting for? Try them out the next time you are in need of some warm, yummy comfort!
]]>an Grilled Cheese sandwich is given a makeover, with this balanced and veggie-rich rendition
]]>INGREDIENTS:
Sandwich
2 slices bread (wholemeal, rye etc)
2-4 thin slices of Gouda (herb or smoked tastes best)
3/4 cup spinach loosely packed
2-3 slices of tomato (as many as you can fit in a single layer on the bread)
Dash of olive oil
Side salad
3/4 cup lettuce
1/2 cup rocket leaves
1/4 cup cherry tomatoes
3/4 tablespoon red wine vinaigrette
1/2 tablespoon olive oil
Sea salt and black pepper to season
RECIPE:
1. Heat 1/2 tablespoon of olive oil in non-stick pan over medium heat.
2. Place one slice of bread and 1-2 slices of Gouda.
3. Allow cheese to melt slightly, layer on spinach and tomato and top with second potion of cheese and bread.
4. Flip after a minute or two, or until bread browned.
5. Grill until golden brown and cheese melted.
6. Toss salad ingredients. Serve!
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It’s a little more decadent than the other recipes we’ve featured, but still reasonably forgiving with the vegetables we’ve managed to sneak in. What could hurt in moderation? Pumpkin puree is our secret ingredient that lightens up this indulgent classic. Its pillow-y texture marries perfectly with the sauce and adds an extra depth of flavour and sweetness that enhances the cheese. It’s the best Mac-n-Cheese you’ve ever tasted!
Serves four
INGREDIENTS:
1tbsp olive oil
½ chopped large yellow onion
2 cups of chopped mushrooms
1 ½ TB unsalted butter (a fresher, cleaner taste than salted, but both will work)
2 TB plain flour
2 cups of low-fat milk
½ beaten egg
1 tsp salt
1 tsp black pepper
¾ cup of sliced cheddar (feel free to experiment with different cheese combinations!)
¾ cup pumpkin puree (Blend steamed pumpkin flesh with a dash of water and milk till a smooth texture is achieved)
200g dry macaroni pasta
A handful of chopped kale (any vegetable would be a great addition! You could also add more to substitute the pasta.)
RECIPE:
1. Heat up the olive oil in a pan over medium low fire. Saute the chopped onions until soft and add chopped mushrooms. Cover the pan for about a minute for them to soften.
2. Stir around occasionally. When the onions turn translucent, spoon everything out into a small bowl.
*You might want to start heating up the pasta water at this point.
3. Using the same pan, melt the butter over medium low heat. Add in the flour and stir continuously till you get a uniform texture. This is your butter roux – the main thickening agent of the cheese sauce.
4. Keep the stirring game strong while you pour in the milk gradually (you don’t want to end up with pockets of un-dissolved roux) until you get a velvety texture. Add the salt and pepper and leave it to cook over low fire.
5. Drizzle over the beaten egg a few tablespoons of warm sauce and mix. While stirring the sauce, pour the egg mixture right in.
6. Stir in the cheese and keep going until it’s all melty, smooth and good. Add in the pumpkin puree and remove from heat.
7. Boil the macaroni two minutes less than the time stated on the package. Throw in the kale a minute before time’s up. While waiting, preheat oven to 175 degrees Celsius.
8. Drain and transfer everything to a deep baking dish. Combine with the onions, mushrooms and cheese sauce.
Lightly cover dish with an aluminium foil and pop it into the oven for 15 minutes.
9. Remove from oven. Serve perfection.
All this recipe calls for is simple ingredients and some focus in the kitchen, so try it today!
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Even we can’t help but indulge in sinful delights once in a while (or too often) So we have devised a clever solution for all your woes when it comes to sweet indulgence – introducing our clean ice cream!
INGREDIENTS:
5 large, ripe bananas
2 tablespoons cacao powder
¼ cup nut butter (optional)
2-3 table spoons honey/organic maple syrup/natural sweetener to taste
RECIPE:
1. Peel and mash bananas in a large bowl until a creamy consistency is achieved.
2. Mix in cacao powder, sweetener, nut butter.
3. Spoon into a freeze-proof container and freeze overnight. Alternatively if you prefer softer ice cream, leave in the fridge to chill overnight.
4. Serve topped with nuts or granola for an extra crunch and enjoy!
Bananas are high in natural sugar content and are perfect for a lighter, less sinful solution to your sweet cravings. You can make these and store in the freezer for up to 2 months for you to have whenever you need a quick fix!
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Craving something sweet? Check out these amazingly wholesome muffins created by our very own fitspo queen!
]]>Craving something sweet? Check out these amazingly wholesome muffins created by our very own fitspo queen!
INGREDIENTS:
3 cups oats
1 cup milk
3 ripe bananas
1/4 cup peanut butter
3 tbsp honey
1 tbsp baking soda
1 tsp cinnamon
1 tsp vanilla essence
2 eggs
1 tbsp olive oil
1/2-1 cup chocolate chips
RECIPE:
1. Mash bananas in a bowl.
2. Combine all ingredients, making sure to add chocolate chips last. Use coarsely chopped dark chocolate bars for a richer taste and texture.
3. Let batter sit for 10mins and preheat oven at 180 degrees. (Letting the batter sit will allow the oatmeal to absorb the moisture which helps in releasing natural thickening agents).
4. Divide mixture between 2 muffin tins (makes 12 muffins).
5. Bake for 20-25 mins.
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If you are serious about maintaining longevity in practicing and doing parkour, follow these simple rules and tips to avoid joint problems as much as possible:
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This article is contributed by Training by Glen.
When some of us talk about parkour, we think of its impact nature... And yes it IS true - Parkour is an activity that involves high intensity and high impacts from jumping, landing and bouncing off obstacles. Therefore it is important to understand and take caution when practicing parkour to avoid injuries.
If you are serious about maintaining longevity in practicing and doing parkour, follow these simple rules and tips to avoid joint problems as much as possible:
1. Very gradual progression
Increasing the difficulty, intensity and volume of training in a very gradual and incremental manner. Too big of increments may cause difficulties in adapting and may result in injuries.
2. Varying your training
Not doing too little all the time, and not doing too much all the time. Find a balance of both not only helps to keep you injury free from too much stress and over stimulation, but also helps you stay motivated, and keeps your training interesting and fresh, etc.
3. Listening to your body
When you feel that there's any bad signals such as sharp pain, joint discomforts building up too much, significant light headedness, you know it's time to back off. Listen to your body as it will allow your body more time to recover and adapt to the training to give it a chance to come back stronger. Remember, there's always another day to train, rather than having to wait for several weeks if you get injured from failing to listening to your body.
4. Good diet
Pretty self explanatory. You need proper nutrients for your body to recover and regenerate from training for it to get stronger. Get in a good healthy and nutritious diet.
5. Good health practices
Practicing good health will help your body to recover more optimally for your training. Things such as not drinking too much alcohol, or smoking, etc. This might be common sense to some, and you'd be surprised at the difference it can make you feel, perform, recover.
Common misconceptions
- Parkour is dangerous
Parkour is as dangerous as you make it to be. And statistically speaking, it is mostly less dangerous than sports such as skateboarding, bmx biking, basketball, etc. In parkour, you are in control of your own body. There will always be risks and danger for any physical activity that you do. And the fact is that, parkour when practiced properly, can be safe with very minimal risks.
It can be considered safer than other sports such as mountain biking, BMX biking, skating, rugby, basketball, etc. In parkour, you are in total control of how you move your body. And it is always a choice to make everytime the practitioner executes a move.
With proper training, the risk can be reduced to as low as the equivalent to an average person crossing the road - What are the risks of getting hit by a speeding vehicle on an average day? Probably 0.04383% Consider this - A person who hardly moves and exercise, decides to run up and down the stairs.
The risk of tripping and falling can probably be about 2.493% An experienced practitioner who have trained regular for the past 5 years, walks along a thin rail - The probability of him falling is most probably less than 1% Take an untrained person to do the same task - and the probability of him falling, is most likely more than 90% The danger is still the same for all of them, BUT the risk can be minimized through constant intelligent practice and training. Therefore, with proper training, the individual CAN minimize the risks involved! Furthermore Parkour, is a healthy, stimulating activity that will make you a stronger, fitter, more agile and better person who is more physically capable of moving.
Practicing and training indoors with padded and cushioned environment and training outside is actually not much different in terms of safety, if you look at the broader picture. Think about this - When you practice outdoors, you would train yourself to be cautious and mindful of controlling all your movements. In training, its all about taking small steps at a time, and a lot of repetition is done in training to gain familiarity with the movements. All this mindful training outdoors will eventually train you to be capable of controlling your movements better when you put parkour to practical use. After all, parkour is intended to be a practical art. Parkour is meant to be done outside as real as it can get - if you want your Parkour skills to be practical.
- Parkour is for fitter/younger individuals
Most passionate practitioners and coaches of parkour would say that its suitable for anyone of all ages, as long as you can move! Everyone has to start off from somewhere. It doesn't matter if you're unfit, middle aged, etc. What's most important is that you have the heart and interest to train parkour.
Parkour can be adjusted and scaled accordingly to suit the individual's need for progress. Parkour is the art of running from point A to B in the fastest most efficient way. You train Parkour with that aim in mind - Not jumping across rooftops and taking big impacts from movements.
Not everyone has to train to jump across roofs. You can train for parkour with the ultimate aim in mind, and simply adjust and scale it accordingly to suit your own individual needs.
Remember, parkour is meant to help you become stronger and more capable of moving - Therefore you should aim to be better than your past self!
The contributor, Training by Glen, provides top-notch personal training, swimming lessons, parkour lessons and outdoor skills training anywhere in Singapore based on your convenience. TbG also conducts online personal training for anyone around the globe. Their dedicated and certified team of coaches will work closely with you to achieve your goals in an effective, safe and enjoyable manner.
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Roslyn: What put you on this path to fitness and powerlifting?
Fyona: I first stepped into the gym in early 2013 with the sole intention of getting toned. At that time, I did not know much about fitness. Every workout was a slow cardio session on the treadmill and I tried to imitate others by using light dumbbells hoping I would achieve the ‘ideal’ body. Unsurprisingly, the lack of knowledge and direction got me nowhere, which pushed me to read up about these online.
I began challenging myself with heavier weights as I copied the training programs of professional athletes. Gradually, I came to realize that heavy lifting does not make women bulky. In fact, it sculpts one’s body to make it shapely. Apart from pursuing strength gains, I would set fitness goals such as ‘holding a handstand’, ‘doing a side split’ and ‘planking for more than 90 seconds’. These made working out more fun and motivated me to keep going. I still recall the day I finally managed to complete a pull up. It felt like a major milestone!
I was introduced to powerlifting when I met Zul, the vice president of Powerlifting Singapore. He offered me constant guidance and even urged me to compete when I expressed interest in the sport. Taking part in a powerlifting meet is never about winning, rather it is a competition against yourself. It is immensely satisfying to gain strength from week to week, knowing that it is a direct result of one’s hard work. Powerlifting challenges, empowers and humbles me. Powerlifting is more than just a sport -- it has given my life a whole new purpose.
R: Who is your greatest inspiration? What kept you motivated?
F: My greatest fitspiration is Lenna Carr, a natural pro figure athlete and powerlifter. It is uncommon for an athlete to excel in both sports since it requires a balance between strength and aesthetics training. She shares workout advice and fitness tips through Instagram and I appreciate her constructive posts. She also reveals her struggles about feeling confident during her off-season physique, which is an issue I can relate to.
I also draw inspiration from the people around me, especially my boyfriend who has always supported me, cheered me up and encouraged me throughout my fitness journey. He has influenced me to adopt a balanced approach towards fitness.
R: What are some challenges you face in your personal life, and how do you overcome them?
F: Since I peaked for a physique competition (Nutrigirl 2015), I struggled with accepting my off-season physique. I had the tendency to compare myself with the way I looked during the prep. There were days when I woke up feeling ‘fat’ and miserable because I missed my leanness and abs definition. Thankfully, through the loving support of those around me, I have been able to get over this obsessive dieting behavior and feel comfortable in my own skin. I constantly remind myself of the sacrifices needed to attain a competition-ready body. Whenever I wonder if it is worth it, I realised that I would rather loosen my belt a little to enjoy delicious meals with my friends and family. Happiness is not just about living for yourself, but also for those who matter to you.
R: What would you say is your attitude towards food?
F: I track my macros and follow a strict diet plan whenever I prepare for a powerlifting meet or show. During off-season, I eat intuitively without counting my macros strictly. Still, this requires making wise food choices, selecting healthy snacks and junking moderately.
Although I am generally flexible with fats and carbs intake, I do make a conscious effort to eat sufficient protein everyday (at least 120g) to prevent the loss of muscles and strength gains.
Lastly, it is perfectly fine to indulge in sugary food but instead of consuming huge quantities in one sitting, try to spread the calorie load throughout the day. I find more joy and less guilt whenever I share desserts and snacks with my friends.
R: What advice would you give to girls today who look up to you as their inspiration?
F: There are infinite ways to keep fit. Powerlifting was just one out of the many sports I chose. The type of activity or exercise you choose to pursue does not matter as long as you enjoy the process. Similarly, there are multiple ways to diet. There is no one best approach - you need to find one that fits your body type and lifestyle.
Blindly chasing fitness goals might compromise your health and well-being. Sometimes, you need to take a step back and take it easy.
When life gets tough, remember that there will always be someone else who is going through a tougher time, so be grateful.
Lastly, never forget that the best fitness routine may not be one that yields the most results in the shortest time, but is one that is sustainable. #sustainablefitness
]]>"Sistersfield was birthed out of a passion for a healthier-made range of baked goodness made from organic ingredients."
Beverly and Teresa are two entrepreneurial sisters among the growing community of young food producers in Singapore. We give you the inside scoop on their founding story, daily life, and goals!
Roslyn: Many people are interested in healthy eating, but few end up starting businesses centered on it. Do tell us more about your founding story!
Beverly: I grew up in a huge family, with 10 siblings. When I first started baking and cooking for them last year, my siblings started appreciating my food. I soon felt an urge to share my passion with others.
I also started this around a time when I realised healthy eating can be fun and really nice! It's not just about awful and boring food. Personally, I was into cutting down on my food intake and in losing weight. I started to get very positive feedback from people around me. Friends and family started to see the change, and they even started asking me for advice! Eating clean for me was not difficult, once it became a habit.
I guess sharing my food was a natural extension of sharing my tips on eating with others. Many people people encouraged me to start my own business as well, so I finally started Sistersfield in August last year with Teresa.
Started by two sisters (in a huuge family of 11!), Beverly and Teresa, the fledgling independent company had its roots in a love for healthier baked goods.
R: How did you convince Teresa to come on board?
B: We had a housewife mom who bakes and cooks all the time, so Teresa had a strong interest in baking since a young age. While I was into the healthier side of baking, I shared a similar passion as her in terms of baking generally. Along the way I also influenced her towards more healthier bakes! Nowadays we do quite a range, including regular cupcakes and baked goods with lowered sugar content.
R: Sistersfield's designs and photographs are lovely! Out of curiosity, between Teresa and Beverly, who does what?
B: After polytechnic, I partner with my another older sister to open a clothing shop. We started off with an online store, and then moved into retail. After all, we come from a family of entrepreneurs — my siblings are running clothing, floorball, and interior design companies — and this had a huge influence on me.
Retail store started by Beverly and her sister
I mainly do all the designs and the packaging. I also bake and do quality control. Teresa also does a lot of the creative work.
R: I understand that you work on Sistersfield full time, while Teresa does not. How do you cope with your orders?
B: We work out of a rental kitchen and are usually very, very busy. I used to work part-time, handling the clothing retail store. I then decided to work on Sistersfield full time, when orders started coming in in droves.
R: That's a good thing right?
B: Yeah, I'm quite happy about that.
R: How does an average day look like... or is there any average day?
B: Wow, I don't know. My sisters and I are pretty messy, hectic, and busy. We are known for breaking things, it's pretty crazy at home — You can imagine. We're not the most demure girls around.
R: Has your attitude towards healthy eating changed post-Sistersfield?
B: After starting Sistersfield, somehow or another I feel like I have to live a good example. I have to watch what I eat.
It's mostly had a good influence on my eating habits. People around me see that healthy food can be nice, and can help me keep fit. Nutrition and fitness are definitely part of the whole package.
R: What's the long term goal for Sistersfield?
B: (excited) I dream to open a cafe! I get inspired by different cafes when I travel. Even the healthy food is really yummy. Even friends who usually don't care about nutrition somehow love it. Honestly, even if you just cut down a bit on the oil, choosing the healthier choice is not bad after all. I really just want to let people know this is possible.