{"id":28557,"date":"2023-05-05T15:30:48","date_gmt":"2023-05-05T07:30:48","guid":{"rendered":"https:\/\/www.hometeamns.sg\/frontline\/?p=28557"},"modified":"2023-05-05T15:56:14","modified_gmt":"2023-05-05T07:56:14","slug":"what-keeping-a-food-and-activity-diary-taught-me-about-my-overall-wellness","status":"publish","type":"post","link":"https:\/\/corpstaging.hometeamns.sg\/frontline\/what-keeping-a-food-and-activity-diary-taught-me-about-my-overall-wellness\/","title":{"rendered":"What keeping a food and activity diary taught me about my overall wellness"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"28557\" class=\"elementor elementor-28557\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1c47f8f elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"1c47f8f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2a87aca\" data-id=\"2a87aca\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9845baf elementor-widget elementor-widget-text-editor\" data-id=\"9845baf\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong><em>Our writer learns that the first step to adopting a healthier lifestyle can be as simple as recording what you eat and do every day. <\/em><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fd2ff0a elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"fd2ff0a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-78df16f\" data-id=\"78df16f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-99a1063 elementor-widget elementor-widget-text-editor\" data-id=\"99a1063\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>TEXT: KEENAN PEREIRA<\/p><p>PHOTOS: SHUTTERSTOCK, HOMETEAMNS<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1a111b0 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"1a111b0\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6c7e14c\" data-id=\"6c7e14c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d92cc35 elementor-widget elementor-widget-text-editor\" data-id=\"d92cc35\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Looking at me, you\u2019d never think that I was fat \u2013 I stand at 1.85m and weigh just over 70kg. But underneath my T-shirt lies one of my biggest secrets: a tummy. It\u2019s the classic \u201cskinny fat\u201d syndrome, which means that I have a relatively high percentage of body fat and low muscle mass \u2014 despite maintaining a normal Body Mass Index (BMI).<\/p><p>To address this, I turned to Mr Muhammad Khir Bin Mohd Saleh, Fitness Trainer Assistant at <a href=\"https:\/\/corpstaging.hometeamns.sg\/fitnessworkz\/\">HomeTeamNS Fitness Workz<\/a>. \u201cThe biggest misconception about shedding belly fat is that more high intensity exercises like running, skipping meals and sit-ups are the only ways to achieve it,\u201d he explains. \u00a0<strong>\u00a0<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d2bc304 elementor-widget elementor-widget-image\" data-id=\"d2bc304\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1400\" height=\"788\" src=\"https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/Image-1.png\" class=\"attachment-full size-full wp-image-28560\" alt=\"Mr Muhammad Khir Bin Mohd Saleh, Fitness Trainer Assistant at HomeTeamNS Fitness Workz\" srcset=\"https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/Image-1.png 1400w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/Image-1-300x169.png 300w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/Image-1-1024x576.png 1024w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/Image-1-768x432.png 768w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/Image-1-1200x675.png 1200w\" sizes=\"(max-width: 1400px) 100vw, 1400px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Mr Muhammad Khir Bin Mohd Saleh, Fitness Trainer Assistant at HomeTeamNS Fitness Workz<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b99662 elementor-widget elementor-widget-text-editor\" data-id=\"3b99662\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>He adds that there\u2019s no point in doing those <a href=\"https:\/\/corpstaging.hometeamns.sg\/frontline\/shapeup-aquatic-exercises\/\" target=\"_blank\" rel=\"noopener\">exercises<\/a> if you don\u2019t pay attention to your daily diet. \u201cOne of the main reasons why burning calories through exercise may still not result in <a href=\"https:\/\/corpstaging.hometeamns.sg\/frontline\/work-that-dad-bod-off\/\" target=\"_blank\" rel=\"noopener\">weight loss<\/a> is due to overexertion, or inflammation of your body. If you exercise too hard on a daily basis, there is excess inflammation in your body, which in turn makes you gain more weight,\u201d he advises. Instead, he says a low-calorie daily diet is ideal for shedding belly fat. Getting at least seven hours of sleep from Monday to Saturday, and nine hours of sleep on Sundays, can also help you achieve your weight loss goals.<\/p><p>To help me achieve my goals, I documented my fitness routine and food consumption over the weekend. The diary didn\u2019t just help Mr Khir make sense of where I could improve; it also forced me to take note of what I was putting into my body and how much I was exercising.<\/p><p>I\u2019m not alone: according to <a href=\"https:\/\/www.health.harvard.edu\/blog\/why-keep-a-food-diary-2019013115855#:~:text=It%20can%20help%20you%20understand,tool%20to%20help%20change%20behavior.\" target=\"_blank\" rel=\"noopener\">Harvard Health<\/a>, keeping a food diary can help you understand your eating habits and patterns. Research shows that for people interested in losing weight, a journal can be an effective tool to help change behaviours. And it worked. For example, only after recording my food intake, did I realise the significant amount of carbohydrates I consume.<\/p><p>Here&#8217;s Mr Khir&#8217;s review on my food and activity diary and his tips on how I can adopt a healthier lifestyle for the win:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bad495a elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"bad495a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c82e5ba\" data-id=\"c82e5ba\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-81e899e elementor-widget elementor-widget-image\" data-id=\"81e899e\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"2560\" height=\"1422\" src=\"https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/shutterstock_1957332160-scaled.jpg\" class=\"attachment-full size-full wp-image-28576\" alt=\"\" srcset=\"https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/shutterstock_1957332160-scaled.jpg 2560w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/shutterstock_1957332160-300x167.jpg 300w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/shutterstock_1957332160-1024x569.jpg 1024w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/shutterstock_1957332160-768x427.jpg 768w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/shutterstock_1957332160-1536x853.jpg 1536w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/shutterstock_1957332160-2048x1137.jpg 2048w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/shutterstock_1957332160-1200x666.jpg 1200w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/shutterstock_1957332160-1980x1100.jpg 1980w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8be551f elementor-widget elementor-widget-text-editor\" data-id=\"8be551f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>FEB 4, SATURDAY<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ca031cc elementor-widget elementor-widget-text-editor\" data-id=\"ca031cc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Breakfast: Three wholegrain WeetBix squares with fresh blueberries, blackberries and banana, topped with fresh milk<\/p><p>Lunch: Pan-seared salmon, basmati rice and snow peas\/baby corn stir-fry<\/p><p>Dinner: Pork dumpling noodles<\/p><p>Snack: Wholegrain bread with peanut butter<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e02c486 elementor-widget elementor-widget-text-editor\" data-id=\"e02c486\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Mr Khir says:<\/strong> Try reducing your solid carbohydrate intake and concentrate on consuming liquid proteins such as protein shakes. With that being said, consuming foods that are high in protein and fibre, and contain iron, healthy fats and vitamins can also help maintain your healthy diet.\u201d<\/p><p><!--EndFragment--><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-35323e6 elementor-widget elementor-widget-text-editor\" data-id=\"35323e6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Activity: A quick workout of 180 squats and 180 jumping jacks<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e761a17 elementor-widget elementor-widget-text-editor\" data-id=\"e761a17\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Mr Khir says:<\/strong> &#8220;So far so good. To challenge yourself more, consider applying some intensity to your squats by hugging a 5kg packet of rice or a weight plate. You can keep yourself motivated by scheduling regular workouts and aiming for fun and variety &#8211; swimming, weight and interval training, jogging, walking and cycling are all great ways to lose weight.&#8221;<\/p><p><!--EndFragment--><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-aab7225 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"aab7225\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-01b18c7\" data-id=\"01b18c7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e8b6bfe elementor-widget elementor-widget-image\" data-id=\"e8b6bfe\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1400\" height=\"930\" src=\"https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/image-3.jpg\" class=\"attachment-full size-full wp-image-28562\" alt=\"\" srcset=\"https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/image-3.jpg 1400w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/image-3-300x199.jpg 300w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/image-3-1024x680.jpg 1024w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/image-3-768x510.jpg 768w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/image-3-1200x797.jpg 1200w\" sizes=\"(max-width: 1400px) 100vw, 1400px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d679e62 elementor-widget elementor-widget-text-editor\" data-id=\"d679e62\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>FEB 5, SUNDAY (CHEAT DAY)<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a726a53 elementor-widget elementor-widget-text-editor\" data-id=\"a726a53\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Breakfast: Minced meat noodles<\/p><p>Lunch: Rice, boiled chicken, broccoli<\/p><p>Dinner: Baby spinach salad with chicken thigh, egg (no dressing)<\/p><p>Activity: None<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7951ffd elementor-widget elementor-widget-image\" data-id=\"7951ffd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1400\" height=\"933\" src=\"https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/image4.jpg\" class=\"attachment-full size-full wp-image-28563\" alt=\"\" srcset=\"https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/image4.jpg 1400w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/image4-300x200.jpg 300w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/image4-1024x682.jpg 1024w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/image4-768x512.jpg 768w, https:\/\/corpstaging.hometeamns.sg\/frontline\/wp-content\/uploads\/2023\/05\/image4-1200x800.jpg 1200w\" sizes=\"(max-width: 1400px) 100vw, 1400px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c8dc73d elementor-widget elementor-widget-text-editor\" data-id=\"c8dc73d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Mr Khir says: <\/strong>\u201cDon\u2019t be afraid of the occasional cheat day. You can plan this for when you\u2019re not exercising, and return to a high protein diet on the days you do work out. The rationale is that by allowing yourself brief periods of indulgence you\u2019re less likely to veer off course for your diet. Cheat meals can help to reset hormones responsible for metabolism and insulin regulation, replenish glycogen for increased energy and keep fat torching mechanisms high. Cheat meals really work for those who are on a strict diet plan or an intense workout regimen. A cheat day or cheat meal should be a small break before returning to your healthy diet.\u201d<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5368711 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"5368711\" data-element_type=\"section\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-95e3324\" data-id=\"95e3324\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4ab85b1 elementor-widget elementor-widget-text-editor\" data-id=\"4ab85b1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>STAY ON TRACK<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3a46d47 elementor-widget elementor-widget-text-editor\" data-id=\"3a46d47\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>What to remember when keeping a food and activity journal:<\/p><ul><li>Write everything down, no matter how small it seems.<\/li><li>Don\u2019t rely on your memory at the end of the day. Instead, record your meals and activity using your phone\u2019s notes app as the day progresses.<\/li><li>Be specific. Had fried chicken? Write it down instead of just stating, \u201cchicken\u201d.<\/li><\/ul><p><!--EndFragment--><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-34a65c4 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"34a65c4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8a20e1b\" data-id=\"8a20e1b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a72df19 elementor-widget elementor-widget-text-editor\" data-id=\"a72df19\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em style=\"font-size: 14px; text-align: left; font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-weight: var( --e-global-typography-text-font-weight ); letter-spacing: -0.21px; color: #7a7a7a;\">Like our stories? Subscribe to our Frontline Digital newsletters now! Simply download the\u00a0<a href=\"https:\/\/corpstaging.hometeamns.sg\/mobile-app\/\" target=\"_blank\" rel=\"noopener\">HomeTeamNS Mobile App<\/a>\u00a0and update your communication preference to \u2018Receive Digital Frontline Magazine\u2019, through the app settings.<\/em><\/p><p><!--EndFragment--><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Our writer learns that the first step to adopting a healthier lifestyle can be as simple as recording what you eat and do every day.<\/p>\n","protected":false},"author":14,"featured_media":28559,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[19,4],"tags":[58,59,102],"class_list":["post-28557","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shape-up","category-lifestyle"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What keeping a food and activity diary taught me about my overall wellness<\/title>\n<meta name=\"description\" content=\"Our writer learns that the first step to adopting a healthier lifestyle can be as simple as recording what you eat and do every day.\" \/>\n<meta name=\"robots\" content=\"index, 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