After two years of being incredibly quiet, Singapore’s CBD is finally coming back to life – And if you are looking for a clean meal on your way to the office, it is time to visit The Whole Kitchen‘s newest outlet, as they now serve breakfast and lunch to gym-goers and businesspeople alike.
Let’s have a look and find out about the restaurant and their gluten-free menu.
The location, the place & the vibe
The Whole Kitchen Bakery Cafe is located in the CBD at the corner of Mccallum and Robinson Road – it is the brand’s second outlet, opened in late 2021, after a successful launch in Katong.
As expected, the place gets busy (yet not crowded) during lunchtime – but it is also open for breakfast and afternoon tea. The decor is bright and natural, and the staff is very welcoming—a breath of fresh air in the ever-busy CBD.
The indoor seating area is surprisingly spacious and doesn’t get as noisy as some other places – I can picture myself having coffee meetings and sharing lunch with colleagues there.
The food & drinks
The lunch menu offers a wide variety of 100% gluten-free sandwiches (fresh & toasted), salads, soups and other bakery goods. I had the Saigon sandwich with chicken, a side of the Clean Green Goddess, and tried the daily soup (pumpkin) and keto quiche. All of it was beautifully plated and incredibly flavourful.
The only downside: the portions are quite small – perfect for a quick lunch that won’t let you groggy in the afternoon, but you might want to consider adding one of their bakery items if you are starving.
I would also love for the menu to show the nutritional values of each item to make life easier for people tracking their macros.
What are the healthiest options on The Whole Kitchen’s menu?
If we are looking at the most balanced dishes, the winners are:
The Saigon Chicken/tofu Sandwich
The salmon & avocado charcoal roll
All salads with (with one of the protein add-ons)
What is not so healthy on the menu?
Because of the ingredients used to create compelling textures and flavours without gluten, some recipes can be pretty calorie-dense. This includes the keto bread, coconut cookies and most keto items, which need to be eaten in moderation if you are watching your intake.
From the breakfast menu, the only “guilty pleasure” is probably banana toastie – again, all-natural ingredients, but it combines fresh banana, the Whole Kitchen’s peanut butter and hazelnut cacao butter on gluten-free bread. Fantastic to recover from a strenuous workout, or share with your kids (they apparently love it) but not necessarily the lightest, calorie-wise.
You don’t need to be a fitness buff or a nutrition junkie to enjoy the Whole Kitchen’s delicacies. There is something for everyone, and The Whole Kitchen CBD Bakery Cafe is a fantastic place to get an energizing breakfast or lunch. It feels so good to eat clean.
After more than 2 years of attending online events and watching Zoom recordings, we almost forgot how fantastic physical events were. The Fit Summit was back in Singapore this June with the 2022 World Health, Fitness and Wellness Festival. 3 days to discover new products and technologies, try out the latest food trends, learn from industry experts and discuss and share ideas with peers.
If we thoroughly enjoyed the event, seeing new faces and meeting up with old friends, we were also amazed by the new ideas emerging this year – the fitness industry is changing, and for the better.
Let’s take a look at 8 trends that will shape the fitness & wellness world in 2022-2023.
What are the new Fitness trends?
1. Data everywhere
For a few years already, wearable tracking devices have been a must-have when it comes to personal fitness, both for regular gym-goers and athletes. Fitbit, Garmin, Polar are all in the game to provide the user with as much data as possible in an easy-to-understand way, to help them optimize their training and share their results online.
Technology also takes it further in gyms and offers more precise ways to track your progress. InBody, one of the most famous body composition analyzer brands, keep perfecting their impedance meters, to provide evermore comprehensive analysis in reports that are easy to understand by anyone looking to know more about their own body.
Other companies, likeVisbody are going a step further, offering full 3D body scans – the perfect way to find out about imbalances and correct them at the gym. Users can then track their progress very closely – it is not always easy to spot the difference in the mirror, and precise reports come in handy.
2. Hyper-personalisation is key
For too long, Fitness and Nutrition were considered with a one-size-fits-all model. However, we now have the data needed to understand that not every individual needs to train or fuel the same way.
The optimum regime depends on a dozen factors, including body composition, age, gender, lifestyle and personal choices. The trainers can no longer apply methods that worked “for them”; they must focus on what works for each of their clients.
Some new technologies, including Shae.ai’s, are aiming to help their users better understand their specific needs, based on a series of questions & simple body analysis, to provide them with tailored recommendations, based on trusted medical studies. It’s all about what works for you, not for others.
3. Enjoyment should be at the centre of anyone’s training
“No pain, no gain” is a concept of the past – it is time to focus again on having fun and (actually) enjoying the workouts. Most of us don’t enjoy very intense workouts – and that’s ok!
A specific type of workout can be the best physiologically to get results, but if we are not enjoying it, we are much less likely to stick to it and get the promised results. Everyone should be looking for a physical activity they enjoy to work towards their goals without it being a chore.
We see a comeback of smaller group classes, Pilates and other “softer” disciplines, helped by new equipment ranges.
4. Post-pandemic changes are here to stay
Gyms had to adapt drastically during and after the covid epidemic to survive. To be successful, both big groups and boutique gyms have to focus on what the client wants – but also who the new client is.
Younger or much older, and generally less experienced, a new audience is now stepping into the gym and needs to be guided and educated.
The Gym Pod understood it perfectly – besides affordable and private spaces to workout, attracting youngsters and beginners, they also provide virtual guidance during the session. Customers can access pre-defined workouts directly on the connected mirror placed in each pod, and check out the correct form for weightlifting exercises if and as needed.
5. Technology is making home workouts actually efficient
During the successive lockdowns, we all tried to work out at home – and for some of us, it has been quite challenging, because of the lack of guidance. Elitefit.aiprovides a technology that tracks home workout enthusiasts’ form and makes sure they train with the perfect form. They are partnering with content creators and corporations to provide employees with home workouts, while tracking their posture using their laptop, tablet or phone’s camera to ensure each move is done correctly—a game-changer.
What about nutrition Trends?
6. Healthy food can’t be boring anymore – it’s all about natural ingredients and flavours
Say goodbye to bland “diet” foods – eating healthy should be a synonym for delicious and nutritious food instead.
The creations from the Clean Addictsachieve precisely that – a mix of intriguing new textures, great flavours and natural ingredients. In our opinion, their most incredible recipe is, to us at least, the Chocolate mochi muffins – available in 3 flavours (peanut butter, black sesame and double chocolate), and low in sugar and calories, they make a fantastic snack or dessert. Another of their best sellers? A healthy version of the traditional mooncake – the green tea flavoured one is to die for.
Scoopz also presented a range of healthier ice cream– no added sugar, no dairy, only natural ingredients. You can expect a creamy texture and tons of flavours, without the usual sweet taste. There are a dozen of flavours to choose from, but our favourite would be Durian, green tea and banana walnut.
7. Towards a more sustainable diet: plant-based food deserves its spot under the spotlight
5 years ago, vegans and vegetarians were arguably part of a minority. Things have radically changed, and a lot of people are willing now to take a step toward a plant-based diet – even if it only means switching to meat alternatives a few times a week.
It is possible though to go further, as we see more and more plant-based products emerging. More affordable (and less fancy) than meat alternatives or lab-grown meat – yet absolutely delicious when done right.
And as the founder of Faba Foodrightly said, a lot more people would be vegan if vegan food tasted better. That’s how they developed a range of frozen meals, packed and delivered in a more sustainable way than most other actors in the market. The company has created a series of tasty recipes, and lets customers order packs of 6 meals, that are delivered frozen and are perfect to simply reheat and enjoy after a long day at work.
The Whole Kitchen also presented a few samples from their Vegan collection: an abundance of bread, biscuits, brownies and granola that are every bit as good as their non-vegan counterparts.
8. Healthy food, the convenient way
Like Faba Food, many food companies have listened to their customers – most people are keen on eating healthy, or healthier at least, as long as it doesn’t take hours in the kitchen and tastes good. Ketomei, for example, specialises in weight loss and offers meals inspired by traditional Singaporean recipes and following the principle of the keto diet (high fat, moderate protein, no carb). It is an easy way to stay on track and shred a few kgs, without thinking twice about what you eat.
The same group is also behind FitFresh, which focuses more on healthy eating and muscle gain – and all you have to do is to choose, based on your goals, taste and macros.
Once more, Singapore proved that it is the best place to discover new trends, and a market with a growing appetite for all things fitness and health. We can’t wait to see what will come next!
Now that Singapore residents can travel (almost) freely again, we are all tempted to book trips around Asia or further.
If the primary objective remains to have fun and make the most of the trip, people currently on a weight loss or muscle gain journey can find it quite challenging to maintain their lifestyle while travelling.
Here are a few tips to keep in mind to stay on track during your trip – and come back even stronger.
1. Stay on the lookout for a way to train – and be ready to embrace the unexpected
Depending on where you go, it is not always easy to find exactly the type of gym or facilities you are used to. The bad news is, it is very likely that you will have to go with the flow and go to a traditional gym if you are into Crossfit, or rent a less-than-adequate bike if you are a cyclist. The good news is that it is an excellent way to discover new disciplines, try out new equipment, and maybe find a new hobby on the way. If your sport isn’t available where you are spending your time off, you will probably find other ways to exercise – pick up Muay Thai or diving, go hiking in the mountains, or visit the open-air gyms that are available in most warm countries. It is not about sticking 100% to your usual program – it is about enjoying your time away and still burning some calories or working out these muscles.
2. Stay active on a daily basis
For many of us, being on holiday pretty much means doing nothing. There’s nothing bad about it, but you might want to consider implementing at least 1 hour of physical activity (walking, hiking, cycling) every day. You have plenty of time on your hands, and dedicating 4% of your day to your health is a great thing to take care of your own body.
Staying active is all about small choices – take the stairs instead of the elevators, walk instead of hailing a cab (even if it is very cheap), rent a bike rather than a motorbike… It all adds up.
3. Keep your nutrition in mind – but don’t forget to enjoy local delicacies
Again, it’s not about making new changes to your diet or counting macros rigorously – that’s what daily life is for. But if you are trying to lose weight, try to avoid substantial excess calories when possible, by going for smaller portions and avoiding bread or sweets when you already feel full. Avoid as well to drink your calories – like in fancy coffee drinks, milkshakes, cocktails… Focus on what you really want to eat and drink, and avoid what’s unnecessary.
And of course, if you are trying to gain muscle or maintain your muscle mass, ensure you are getting enough protein, by having at least one source of protein (animal or plant-based) on your plate at each meal.
It is fairly easy to learn how to spot the healthier options in restaurants:
– Make sure your choice contains one source of protein – Meat, fish, eggs, tofu, tempeh, quinoa, mix of cereal & legumes, etc
– Go for steamed or boiled, instead of deep-fried. Stir-fried is better than deep-fried, but still more oily than the 2 first options. – Avoid heavy sauces (tomato-based sauces are the lightest) when possible, or ask for the sauce on the side, so you can control the portions.
Finally, keep in mind that you can ask for less sugar, no MSG, or extra meat or tofu in most restaurants.