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The original Mediterranean diet first became popular in the United States during the 1960s. At this time, health experts realized that certain Mediterranean countries dealt with fewer deaths caused by coronary heart disease compared to the US. The diet was quickly adopted by many households in the US and some other parts of the world. To this day, it remains one of the popular diet plans.

In 2020, a study was published that showed how a new version of this diet, known as the green Mediterranean diet, could further benefit the metabolism and cardiovascular system. Although it’s mostly based on the original diet popularized in the 1960s, it does add some more restrictions and promotes an increased intake of certain foods.

What Is the Standard Mediterranean Diet?

The standard Mediterranean diet doesn’t tell you how many calories you should consume on a daily basis. This is up to the individual to determine based on their own personal goals. If your goal is to lose weight, you should burn more calories than you consume.

In essence, this is not a structured diet in any way. Instead, it revolves around a way of eating popular in some countries bordering the Mediterranean Sea, like Italy and Greece. The local cuisine in these countries is quite different, but they share many similar principles.

The standard Mediterranean diet encourages people to increase their intake of whole grains, fruits, vegetables, and healthy fats on a daily basis. It also promotes eating fish, eggs, beans, and poultry at least once a week. If you follow the standard Mediterranean diet, you should consume dairy products in moderate amounts and strictly limit your intake of red meat to an occasional treat.

Foods not mentioned above should be avoided. That means that you shouldn’t consume sugar, unless on special occasions. For instance, it’s okay to have a piece of cake once a month if you’re attending a celebration. To reap the full benefits of this diet, it’s important to take care of your physical health. It’s recommended that you engage in physical activity on a regular basis. Try to squeeze in a 30-minute workout into your schedule at least 5 times per week.

Aside from improving your eating habits and exercising, another great way to maintain your health is to get a good Medicare Advantage plan. With the right plan, it’ll be easier for you to do routine checkups at the doctor and receive medical treatments whenever you need them.

What Is the Green Mediterranean Diet?

The purpose of the green Mediterranean diet is to promote additional intake of plant-based foods while lowering the consumption of meat and poultry. In research that was published in November 2020, it was concluded that this type of diet provides great cardiometabolic protection. In fact, it offers more health benefits than the traditional green Mediterranean diet.

The study was conducted among 294 participants who lead sedentary lifestyles and had an average age of 51. Most of the participants in this study were men with moderate obesity. They were divided into three different groups. Researchers ultimately found that the green Mediterranean diet is able to provide a 20 percent reduction in low-grade systemic inflammation. It was also shown to lower bad cholesterol by four percent.

The first group of participants was given some basic information on how to eat healthier and exercise. The second group was provided with guidance on how to increase physical activity. However, they were introduced to the traditional Mediterranean diet as well. This diet included some calorie restrictions and didn’t allow participants to eat red meat at all. They replaced red meat with poultry and fish – and had the participants eat 28 grams of walnuts each day.

Finally, the third group received the same information regarding regular exercise as the other two groups. Meanwhile, they had to follow the green Mediterranean diet. Just like the second group, they also had to avoid red meat. The participants in this group were also told to stop consuming processed meat of any type. They also had to increase their intake of plant-based foods.

What was significant about the third group is that they’d drink three or four cups of green tea per day. They’d also consume 100 grams of frozen duckweed in plant-based shakes to maintain high protein levels without eating meat. The reason why duckweed was chosen is that it contains all nine amino acids, which is incredibly rare among plant-based foods.

Each group followed rules that were given to them for six months, which is when researchers began examining results.

The Health Benefits of the Green Mediterranean Diet

Researchers found that participants in the third group were able to lose more weight than others. The average person that followed the green Mediterranean diet lost almost 14 pounds over the course of six months. Meanwhile, the participants in the second group lost nearly 12 pounds over this time period. Participants in the first group, which received only basic advice on how to improve their eating habits, lost just three pounds on average.

It was concluded that the green Mediterranean diet can be part of an effective weight-loss strategy. The waist circumference among participants in each group decreased. For the third group, it was an average reduction of 3.4 inches. Meanwhile, the decrease was measured at 2.7 inches for the second group and 1.7 inches for the first.

Those who followed the green Mediterranean diet experienced a 4% reduction in bad cholesterol. For people in the second group, it was a 1% decrease. There was hardly a noticeable reduction in the first group. The green Mediterranean diet offered notable other health benefits, such as a decrease in diastolic blood pressure, an increase in good cholesterol, and improved insulin resistance.

What the researchers concluded was that a whole foods plant-based diet rich in protein can strengthen your cardiovascular health and help you lose weight. Based on their findings, it’s clear that it’s much healthier than the traditional Mediterranean diet.

Many people view golf as the perfect refuge from family life — and let’s face it, that’s something all of us need from time to time. However, you may be enthusiastic enough about golf to teach it to your kids as well. If you’re up for some family golfing, we’ve got a couple of tips that will help you ease your children into this activity!

First and foremost, though — if you want to get your kids into gold, you should realize that this isn’t your usual Sunday morning game of golf. That is – if you intend to go to a golf course that’s simultaneously used by other people as well. You should try to limit your family golf sessions to a schedule that doesn’t interfere with others who aren’t bringing kids to the golf course. Evening hours are preferable if you want to be considerate to other golfers — but that’s important for your own wellbeing as well.

Believe us – you won’t have much fun seeing a child of yours go straight for the bunker, not when someone else is nervously waiting in the nearby fairway. Sure, if you’re bringing kids to the golf course, they should learn to respect the average pace of the game regardless of their age. Still, not accounting for inevitable delays due to their play is a mistake.

Excite Them

If you want the young ones to get excited about golf, it has to be about more than the pure gameplay itself. Yeah, we all want our children to avoid becoming fixated with solely material stuff. On the other hand, you need to realize that the children’s fun with golf is everything that’s a part of playing it. Get them a ball sleeve from time to time, tees, ball markers — all of this will make them more excited for the game.

Golf Cart Fun

We arrive at another compromise that you’re bound to make when you decide to organize family golfing with children. Many devout golfers feel that walking across the course is an innate part of the game. Plus, it’s one of the rare things that require a certain degree of physical activity in golf — it’s definitely a welcome form of exercise.

However, once you start playing with your kids, one thing is sure to happen — they’ll fall in love with the golf cart. For the kids, these carts are basically small cars that they can have fun with — something like a ride in an amusement park. Even if you like trekking all over the course, you should lean into the kids’ desire to ride around in the cart. At the end of the day, you’ll find that walking around with your kids the whole time makes you a lot more fatigued than when you’re on your own. Try to contain your inner snob when it comes to this particular kind of playing golf.

Consider The Yardage

We should have probably started with this, but it’s obvious enough that many of you will have probably thought of it already. Naturally, we’re talking about the yardage that you’ll play when you’re with your kids. Sure, you can keep the yards that you usually play — but we have to warn you that this is bound to bore the young ones. You want the course to be kid-friendly and for the game to be manageable. Plus, they’re more likely to actually hit the green from closer markers, providing them with much-needed positive reinforcement. And let’s be honest — they’re going to need it, considering how frustrating golf can be.

Course Etiquette

Anyone who plays golf knows that, while this game is becoming more and more accessible to all kinds of people — there is still a certain etiquette that has to be respected, and all newbies should familiarize themselves with it.

If you want to play the game with your kids, this is another thing they must learn, at least to a certain degree. Though, this brings us back to our original premise — you want to play with your family when your golf course is practically empty. If you do that, there’s less chance that your family will come into conflict with someone else’s game.

Still, teach the children some of the basics — for instance, they need to wait for the proper turn to hit, and they mustn’t goof around in the golf bunkers. On the other hand, you don’t want them to view the game as a set of boring rules; they’ll quickly grow bored of the proceedings. All you need to do is to teach them some basic respect. We hope this guide was useful to you and that you’ve learned something new. Stay safe and have a good one, guys!

Certain beverages are specifically great for athletes and bodybuilders for various reasons. They may help to boost muscle growth, endurance, fat loss, bone health, and even recovery after workout sessions. These beverages have supplements that the body can’t say no to. This article is about these beverages.

Without further ado, here are the seven best beverages for bodybuilders.

1. Green Tea

Green tea is one of the healthiest drinks out there. It is a major antioxidant. What this means is that it helps to reduce muscle damage after rigorous workout sessions. 

Not only does it help reduce muscle damage, but it also contains a substance that helps reduce muscle soreness. So, if you have intensive sessions of workouts lined up in front of you, green tea is your new best buddy

Green tea has also been found to contain traces of caffeine and L-Theanine. The caffeine gets busy with providing you with short bursts of energy for a while after you take it. L-Theanine combines with the caffeine to make you calm. 

Another benefit green tea has for bodybuilders is its fat-burning ability. A study from the American Journal of Clinical Nutrition backs up this fact.

2. Milk

Milk already has all the ingredients that a bodybuilder dreams of. It is basically full of protein, which helps to increase body mass and makes your bones healthier and stronger.

Milk contains two main types of protein; whey and casein. And if you are familiar with protein supplements for bodybuilding, these are the two key ingredients you’ll find in them. Also, milk has a balanced nutrient composition for bodybuilding. 

It contains 50% carbs, 15% fats, and 35% protein. These three nutrients are enough to help babies grow until they can eat solid food. And they are more than enough to help increase your muscle mass. And apart from those three, milk is also rich calcium, the main guy behind every strong bone.

3. Fruit And Vegetable Juice

No, not the ones that are filled with sugar. I’m talking about natural fruit juice here. There are some fruits that are just perfect for bodybuilding. Some of these fruits are raspberries, oranges, mangoes, guava, and avocados. 

These fruits contain varying amounts of protein, fats, and carbs. And when you pick some of them and blend them together, what you get is a healthy beverage for bodybuilding.

Vegetables are also great sources of the nutrients you require for bodybuilding. There are even a lot of them that are antioxidants and they help bodybuilders reduce muscle damage after workout sessions. 

Examples of the best vegetables for bodybuilders include broccoli, Brussels sprouts, kale, artichoke, spinach, and bell pepper. 

Now, making a juice out of these veggies might not taste as heavenly as a fruit juice, but they are just as great for bodybuilding.

4. Protein Drinks

The importance of protein for bodybuilding can’t be overemphasized. It is way up there on the chart of the best nutrients for growth and bodybuilding. 

And this makes protein supplements essential for bodybuilders who are not getting enough protein from their foods.

5. Meal Replacements

If for any reason, you are always too busy to eat, meal replacement beverages are for you. Meal replacement beverages contain all the nutrients you would normally find in foods. 

They have a balanced nutrient composition of fatty acids, carbs, proteins, and many other nutrients your body thrives on. What makes them popular is that they are usually in powder form, easy to just pour in a glass of water and down in a minute.

Although, the name suggests that they are to replace meals, don’t skip meals because you have meal replacement beverages. Instead, make them a substitute for when you cannot eat. 

6. Pre-workout beverages

There are a lot of pre-workout beverages out there for various purposes. There are those that are for energy boosts. There are also those that help you to increase your endurance. Likewise, there are those that help boost your muscle strength. 

7. Water

Of all the beverages on this list, nothing can ever replace the most abundant and most helpful beverage in the world; good ol’ water. 

As important as protein is, water is still the most important beverage of all. Even your muscle contains 79% water.

Water helps your body digest all whatever other nutrients in the body. And it helps to transport them to wherever your body needs them. 

Even your blood is water and some other stuff. The joints also need water to remain lubricated. And for bodybuilders, it is always important to remain hydrated.

Conclusion

There you have it. The best beverages for bodybuilding. These beverages are going to help your workouts become more productive. 

By the way, there are arguments concerning the effects of alcohol on bodybuilding. Is alcohol good for bodybuilders or is it just another entry on the already long list of things a bodybuilder should avoid? This article on beer and bodybuilding has the answers to these questions and more. 

Many of us have decided to adopt healthier lifestyle habits throughout the coming year. This is why it is crucial to embrace a proper diet at an early stage. Whether you wish to drop a few extra pounds or simply to feel better, the fact of the matter is that a handful of professional suggestions can go a long way.

Let us look at five dietary tips that can help your body receive the nutrients that it requires.

1. Leafy Green Vegetables

It is estimated that approximately 12 percent of the Canadian population has embraced some form of vegan lifestyle. This is largely due to the fact that fruits and vegetables contain an incredible number of vital nutrients. Leafy green vegetables such as broccoli and spinach are particularly potent, as they provide massive levels of folic acid, vitamin A, vitamin B, and vitamin C. Be sure to include these within a well-balanced diet. 

2. Drink Plenty of Water

Our bodies comprised of more than 60 percent water. Unfortunately, many of us are not adequately hydrated. Most experts recommend that you consume eight eight-ounce glasses of water every day. Water can help to increase brain function, flush toxins from the kidneys, keep your skin looking younger, and promote a healthy heart. 

3. Smaller Portions

One of the reasons why some individuals tend to gain more weight than others involves the size of the meals. The body has a difficult time metabolising large amounts of calories at one sitting. Thus, these calories are more likely to be stored as fat. There are several benefits associated with smaller portions. Not only will you feel less bloated after a meal, but it is much easier to absorb the nutrients themselves. 

4. Ignore That Sweet Tooth

Sweet and sugary foods can be quite tempting, particularly if they are used as snacks between meals. They will help to satisfy our appetite and they can also provide a short-term energy boost. Unfortunately, these very same snacks do more harm than good. Spiking levels of blood sugar will often lead to subsequent sugar crashes and over time this can even increase your chances of developing adult-onset diabetes. Furthermore, snacks high in sugar may lead to tooth decay and weight gain.

Try to replace these substances with fruits if you have a sudden craving for sweets. The simple sugars contained within fruits are much easier to break down and most fruits contain significant amounts of water (which again may help with hydration). They are packed full of vitamins, and more importantly; studies have shown that snacking on fruit may decrease the risk of developing some types of cancer. The good news is that fruits are also quite tasty, so there is no reason to shy away from these alternatives. 

5. Boost Your Protein Intake

Our bodies utilise protein to build and repair muscles, strengthen bones, and boost brain function. Unfortunately, many individuals are not receiving an adequate amount on a regular basis. Let us also keep in mind that some forms of protein are more easily digestible than others. If you find it difficult to incorporate sufficient foods that are high in protein, it may be wise to supplement your protein intake with high-quality protein powders. Not only are these supplements quite tasty, but they are available in a variety of flavours. Some are even sourced entirely from plants, which is ideal if you wish to embrace a vegan lifestyle in the coming year.

There is no better time than the present to make a positive change in your life and these dietary suggestions will certainly come in handy. 

Sweep the clouds away with sunny days ahead with the world’s first Sesame Street Run Tour making its stop in Singapore as part of its Southeast Asia tour following a successful run in the Philippines earlier this month.

Celebrating its 50th anniversary, the Sesame Street Run will make its debut on our sunny island on 17 November 2019 at Our Tampines Hub (OTH).

Tickets go on sale from now till 30 September 2019 via sesamestreetrun.com.

Fans of the popular American children’s television show can relive their childhood memories by meeting their beloved Sesame Street characters up close without having to make a trip to the US. The 50th anniversary celebrations doesn’t just stop in Singapore. More joy will be spread across to other neighbouring countries such Malaysia, Thailand and Indonesia when they host their respective Sesame Street Run events in 2020 next year.

In contrast to other running events, the Sesame Street Run promises a fun-packed day with loads of activities for the whole family! The five kilometre family run caters to all ages, from first timers to experienced runners.

Witness the star studded line up of your favourite Sesame Street characters such as Bert and Ernie, Elmo, Cookie Monster, Grover and many more!

For families with younger children and grandparents in tow, the run will also have separate three and one kilometre leisure walks so everyone can cross the finishing line together!

The 50th year run will have all participants witness a giant birthday cake blowout and be flagged-off with a countdown by Sesame Street’s very own Count Von Count.

Additionally, guests signing up will also get to experience fun activities and themed Sesame Street carnival games and quizzes as well as photo opportunities with their favourite Sesame Street characters.

TICKETING DETAILS

The five kilometre Sesame Street run offers attractive merchandise with different ticket categories that will have you spoilt for choice.

With categories ranging from $42 to $126, each ticket category will come with a myriad of colourful items that will have you squealing with delight such as a dri-fit Sesame Street t-shirt, a Sunny Day’s medal, a smart scarf, a pair of socks, a sweatband and more.

An e-certificate will also be sent upon completion of the run.



Triathlons, as a sport, are growing in popularity, as evidenced by the increasing number of big competitions held all over the world. Not everyone who joins these events aims to win, but everyone does make it a goal to finish the race. For beginners, training for a triathlon is a step-by-step process that starts with a visit to the doctor for a health check.

If you’ve recently found yourself interested in training for a triathlon, be armed with some basic knowledge below.

The Gear

After getting a clean bill of health from the doctor, you’ll need to get some basic equipment to start training for your first triathlon. It might be a good idea to borrow some of these equipment for your first few training sessions so that you will have some time to shop around as they tend to be rather pricey.

Essentially, you’ll need the following:

  • Swimsuit, training goggles, a swim cap if you have long hair
  • Cycling shorts or chamois if you have it
  • Running shoes that fit (cycling shoes are optional)
  • A bicycle that suits your preference
  • A water bottle for long bike rides

You will also need access to a swimming pool or at least an open body of water to train for the swimming part of the competition. Look for a pool that’s closest to your home and is open for your preferred hours of training. If you plan to train in open waters, be sure to have someone with you in case of any emergency situations and remember to apply some sunscreen!

The Run

Running can be done practically anywhere, but as always, be sure to stay on the safe side of the road or pathway in order to avoid any unintended injuries. Wear reflective gear when running on the road. The goal of training is to work on your endurance and gradually increase the distance (and time) that you’re able to run comfortably.

In the beginning, start with a full minute of walking followed by a full minute of running. Increase your runs by a minute every week while keeping the same minute of walking breaks in between. You should be able to run at a pace that allows for conversation to be maintained without exerting too much effort.

The Swim

Out of the three sports in the triathlon, the swimming portion requires the most technique. Getting the strokes right from the start will help you swim efficiently and not waste energy; hence, consider hiring a swim coach to help you out. When you’re in the water, find your center, or what is commonly known among swimmers as the “sweet spot.” Once you’ve found it, you can then begin to build your endurance comfortably.

Start with a two-hundred-meter training distance, broken down into four-by-fifty-meter laps with short rests in between. As you start improving your technique, slowly work toward being able to swim the whole distance comfortably without stopping for rest in between each fifty-meter lap. As the race date draws nearer, make time to practice open-water swimming.

The Bike

Before you start cycling, take some time to have your bike checked out so that you can be sure that it operates properly, allows you to get a comfortable position, and has all the safety features you’ll need. Wear a helmet that fits you and sunglasses to keep the glare of the sun out of your eyes. Master some bike-maintenance skills like making minor adjustments or changing a flat tire so that you won’t have to deal with the possibility of being stranded during a race.

During training, focus on your cadence and try to keep it between 80 to 100 comfortably. Choose a route that offers some hills in order to give some intensity to your cycling practice and don’t forget to warm up before hitting the trails.

Consider getting a power meter that can measures the power, or torque, that you generate when you turn the pedals.  You can check out this 2020 Buyer’s Guide for Cyclists if you are serious about your triathlon training.

Recovery Is Important

Recovery periods are as important as the triathlon training itself and it involves more than simply taking time off to lie on the couch. It consists of in-between days of lower-intensity workouts, lifestyle amendments to include a healthier diet and high-quality sleep, and time for massage, stretching, and compression sessions. During recovery, your body is working on rejuvenation to prepare for more intense training sessions.

Training for a triathlon requires plenty of preparation and a good deal of perseverance. Find a coach or training partner to help you train the right way and keep things fun. More importantly, keep a positive attitude! Every great athlete started somewhere, and you’re only just beginning to work on your fitness potential!

It has become a trend to do outdoor stuff and be immersed in nature, thus the rising popularity of outdoor sports. There are a lot of sports being enjoyed outside, and these have a lot of good feedback reported on the internet. Some even claimed that outdoor sports have changed their mood and helped them cope with daily stress and anxiety from work or school. Outdoor sports is not only a good way to get to know new people, but it is also a way to stay fit as well.

Get in with the trend and try these outdoor sports:

Cycling

This is one of the most popular activities that people, young and old, love—and it has a lot of health benefits too. While soaking in the scenery as you pedal down the park or a breathtaking trail, you can increase muscle strength, flexibility, and cardiovascular fitness. Cycling also strengthens bones and improve posture and coordination as you burn off those extra calories. If you want to track progress as you cycle and improve your overall cycling experience, upgrade your bicycle with a few accessories like power meters.

Mountain Climbing

This gained popularity lately and for a good reason—the stunning view of nature and the surroundings from the top is undoubtedly spectacular. While it’s not exactly a piece of cake, there are a lot of training facilities offered around America to ensure that you’re doing good before you take on a mountain without supervision. When you do attempt a climb, make sure you have the necessary tools and accessories needed to make sure you’re safe to climb rocky slopes.

There are benefits as well to mountain climbing—it can improve stamina, endurance, and muscle strength because it uses lots of muscle groups. Since focus is necessary when climbing safely, it’ll help with concentration and mental stability.

Hiking

Some won’t even see this as a sport since it’s so relaxing and fulfilling, but hiking means you have to tread different terrains and walk for a long while before you can find a place to rest in. You have to build up stamina, endurance, and willpower to overcome the challenges and obstacles in your path. Since it can be difficult, hiking often requires mental focus, and it will help tone most of your muscles as well. You will also be well-rewarded with the beauty of nature as you hike up the hill and you might even meet some rare birds and animals!

Surfing

Don’t you just enjoy the sea and the breeze as it blows across your face when you ride the waves? It’s an amazing experience where you can learn how to balance and improve your confidence in life. Surfing is actually a good way to release stress, and it promotes you to be active. The best thing about it is you also get to swim and enjoy the view of the beach. Surfing improves cardiovascular fitness and, at the same time, helps your core and back strength.

Rowing

This is one of the most excruciating sports out there, but one of the best one if you aim to lose more weight. It will tone your muscles—both arms and legs, and it requires teamwork and focus as well. There are accessories that can help you track your vital signs and progress as well if you want to know how much you’ve improved, but overall, rowing is one of the most effective exercises out there.

Archery

This is one of the most relaxing activities on the list, and it doesn’t require much stamina and strength; in fact, it can be fun and make you competitive. Archery develops the focus and concentration, as well as patience. If you can hone these skills, it will help improve confidence, and it’s an awesome skill to show off to friends.

What are you waiting for? Grab your gear and head out those doors to try one—or more!—of these outdoor sports. Bring a friend to make it a more fun experience.

The past month has been really crazy because it was so busy! But busy is good because that means everything’s going smoothly. Then again, the downside of being really busy is the lack of time for healthy exercise and healthy eating. I went to do a weigh in recently and I wasn’t surprised that my weight has gone up to 75kg from 70kg. This means on average over the last 5 months, I have been putting on at least 1kg a month!

Then again, when we’re busy and stressed up with work, we tend to eat at irregular hours and snack endlessly. At least this was what happened to me as my input was more than my output.

Doki Juice 2018

Hence it was really timely when I was introduced to Doki Doki’s range of superfood juices (Doki Juice for short) because in the midst of the busyness, I was really craving for sugar and as we all know, over-consumption of sugar leads to a whole load of other health problems and one of the best options to get a healthy dose of sugar is through fruits.

Doki Juice is a unique superfood product on its own. Think of it like your 3-in-1 instant coffee. Unlike many superfood products that come in the form of processed powders; Doki Juice comes in the form of a purée and there’s no artificial colouring nor artificial sugar added. In fact, one of the best things that I like about Doki Juice is the fact that I could enjoy it in a variety of ways!

#1: Straight from the Pack

Well, if you like things to be concentrated, the Doki juice can be consumed straight from the pack. It might be a little too sweet for some people but yes, it is so good that you can eat it on its own.

#2: With some Mixer such as Soda or Ice Cold Water

This is my personal favourite. I like to combine cold soda/carbonated water with the Doki Juice and concoct what I call a sparkling fruit juice. You can even use Perrier sparkling water for an exquisite and premium taste.

#3: Freeze it like an Ice Pop or Blend it with some Yoghurt

Doki Juice is also perfect for making some healthy wholesome desserts. If you’re feeling the hunger pangs and you need some snacks; make some ice pop with the Doki Juice or blend it with some plain Yoghurt!

Doki Juice 2018

Just so you know, Doki Juice comes in 5 different flavours:

#1: Blueberry with Acai Berry

#2: Passion Fruit with Camu Camu

#3: Calamansi Ginger with Sale

#4: Soursop with Chia Seeds

#5: Dragon Fruit with Chia Seeds

Check out Doki Juice’s website if you are keen to place your order and if you want to get them immediately, they are available at BHG Bugis and BHG Bishan. In addition to that, Doki Juice is also available on RedMart and will soon be stocked in Naiise outlets from mid-November!

Each box costs $8.00 and contains 4 servings (that means every serving costs $2)! However,  if you buy 5 boxes, you will get $10 off and that means each serving will cost just $1.50!

Get you Doki Juice today!

Swag bags, also known as race packets, are loot bags that are given at the beginning of races or running events. They can be quite predictable as they almost always have the same items, like a shirt with a logo of the event, race number bib and safety pins to attach it with, course information, and flyers from sponsors and for upcoming races.

Race packets can attract more participants to the event and present organisers and corporate sponsors with an opportunity to market their brand and products. Unfortunately, the recipients find too little use for many of the items in the bag and end up tossing a lot of promotional items even before the race starts. To avoid this, it’s important to consider how the participants can benefit from the contents of the bag. It’s also a good idea to add a fresh twist to its contents to make the bag—and the event as a whole—more memorable. Here are a few items that will make good additions to your race packets:

1. Wearable Items with the Race Logo

While cotton or technical shirts are a common choice for such an occasion, participants who have been to many races may not like them too much since they already have a lot of shirts in their closet. As an alternative, you can use towels, headbands, socks, and rubber or silicone wristbands designed exclusively for the race. You can also add bonnets and mittens to your list of options if the race will be held during the colder months. The participants don’t have to wear these items during the race itself, but they can use them while training for the event or doing everyday activities.

2. Discount Coupon for Massages

Running is a physically demanding activity. After weeks or months of training and, finally, completing the event, the participants will want to relax a bit and pat themselves on the back for a job well done. Nothing can be as relaxing and as rewarding as a massage or a trip to a spa after competing in a race. A discount voucher to a spa is something that your participants will certainly appreciate and remember the event for.

3. Reusable Water Containers

In the same vein, runners will need something to drink while traversing the course. Because of this, bottled water is often included in the race packet. However, you can take this a step further and make it more environment-friendly by using reusable water containers instead of disposable ones. A tumbler can be used before and after the race and won’t directly contribute to the waste the event will generate.

4. Sample Products

Brochures and flyers from sponsors are often ignored and end up getting thrown into the trash. Instead of distributing paper, why not give away sample products that will truly capture your target’s attention? Give away items that will allow your participants to discover your sponsors’ products and see for themselves if they want it or not. Most people will appreciate items like anti-chaffing creams, sunscreen samplers, hygienic and skincare products, and even foodstuff in their race packets.

5. Reusable Bag

Finally, the swag bag itself can be a freebie. Pack the items in a cost-friendly drawstring bag that the participants can use as a gym bag after the event. Choosing a reusable item to package the freebies with is proof that your event cares about the environment. And just like other wearable items, a bag bearing your race’s logo can serve as a free marketing tool for next year’s race.

A swag bag is more than just a gift to the race’s participants; it also serves as a souvenir that participants can use to remember your event by.

What’s in your swag bag, and how can you relate it to what your event stands for?

I have never been to Fiji but I have heard a lot about Fiji. Some say Fiji’s a little like the Maldives and some say Fiji’s somewhere in Africa (I wonder where that came from); but I’m pretty sure, most people would know or have seen/heard about FIJI Water.

FIJI Water held its first Wellness Village which welcomed 150 visitors at the Sapphire Pavilion at Siloso Beach yesterday. This event was anchored by two sundown yoga sessions hosted by prominent yogi and founder of The Yoga Lab, Jasmine Chong, and saw the participation of 200 people.

Water is the most important factor in staying healthy and keeping one’s ​body hydrated. As ​FIJI Water is an artesian water​ which comes directly from the source and is untouched by man​, it appeals to consumers who strive to lead healthy lifestyles and carefully curate what is best for their body. With health and wellness at the core of FIJI Water’s brand, the “Wellness at it’s Finest” event provided participants with a look into the type of lifestyle FIJI Water is associated with and encouraged them to become better versions of themselves, through the yoga sessions and F&B lifestyle offerings available on-site. The event was also accessible and free, allowing passers-by the opportunity to visit and experience the village while getting acquainted with the FIJI Water brand. Passers-by and participants alike relaxed and unwound on the beachfront, took selfies with colourful beach-themed floats, or walked around the F&B and lifestyle stalls – namely An Acai Affair, Dosirak, KITTED and Apres Avant – curated specially for one’s wellness needs.

Image Credits: FIJI Water- Jasmine Chong, founder of Yoga Lab, demonstrating a yoga pose.

Taught by experienced yoga instructor, Jasmine Chong, the event ended off with two yoga sessions held on the beachfront as the sun set against the picturesque backdrop of Sentosa’s Siloso Beach. What’s more, participants took part in the lucky draw for a chance to walk away with the grand prize – a pair of return flights to Fiji and 5-night accommodation – as sponsored by Tourism Fiji.

FIJI Water also organised a contest on their Facebook and Instagram pages. To win a pair of return flights to the Islands of Fiji as sponsored by Fiji Airways, fans needed to capture their best FIJI Water moments at the Wellness Village and share about their experience via these images on their social media, using the hashtags #FIJIWaterWellnessVillage and #FIJIMomentsSG.

About FIJI™ Water 

FIJI™ Water, natural artesian water bottled at the source in Viti Levu (Fiji islands), is the No. 1 imported bottled water in the United States. FIJI Water, known for its iconic square bottle, soft mouth feel and unique mineral profile, is the water of choice among discerning consumers and top chefs. Widely available at fine restaurants, hotels and all major retail channels, FIJI Water has expanded globally to more than 80 countries. To learn more about FIJI™ Water, please visit www.fijiwater.sg, like their Facebook fan page and follow their Instagram.

About Fiji Airways

Founded in 1951, Fiji Airways Group comprises of Fiji Airways, Fiji’s National Airline and its subsidiaries: Fiji Link, its domestic and regional carrier, Pacific Call Comm Ltd, and a 38.75% stake in the Sofitel Fiji Resort & Spa on Denarau Island, Nadi. From its hubs at Nadi and Suva International Airports, Fiji Airways and Fiji Link serve 69 destinations in 15 countries (including code-share). Destinations include Fiji, Australia, New Zealand, the US, Canada, the UK, Hong Kong, Singapore, India, Samoa, Tonga, Tuvalu, Kiribati, Vanuatu and Solomon Islands. The Fiji Airways Group brings in 64 percent of all visitors who fly to Fiji, employs over 1000 employees, and earns revenues of over FJD$815 million (USD $390m). Fiji Airways rebranded from Air Pacific in June 2013. Visit www.fijiairways.com for more information.