Food Spy

5 of the Most Nutrient-Rich Foods You Need to Eat Right Now!


1. Clams

Iron-Rich For More Energy

Believe it or not, clams are right up there with beef liver when it comes to iron content. Low iron levels may result in a lack of energy and focus. Clams are also loaded with the essential vitamin, B12. If you’re tired of eating oily fish, change it up with these once in a while.


2. Tumeric

Curcumin Component, Anti-Inflammatory

The spice to rule all spices! Turmeric’s key compound – curcumin – is liked to several health benefits, primarily as an anti-inflammatory agent, and beneficial in the fight against heart disease and cancer. Try adding a teaspoon of turmeric to your carrot/orange smoothie.


3. Buckwheat Noodles

Protein Substitute For Red Meat

We can’t help but love our carbs, and buckwheat noodles (soba) are your best bet to replace noodles. Fat- and cholesterol-free, buckwheat is high in protein and minerals like manganese that may lower the risk of diabetes and arthritis. Also great for those one a gluten-free diet.


4. Seaweed

Rich Source Iodine, Good for Thyroid Health

Algae was the rage last year, but when was the last time you picked up some in the supermarket? Seaweed sheets, on the other hand, are easily available to eat as a snack or even to be used as a low-card substitute to bread wraps.


5. Beetroot

High Nitric Oxide Content Boosts Metabolism

You might have noticed the muscle man at your gym downing beetroot shots – and he might just be on to something. Suggestions about that beetroot can help lower blood pressure and has fat-burning benefits. The pre-cooked type is easily available, which makes it a cinch to add to your meals.

In The Force

Learn about the Evolution of NS at the SCDF NS Gallery


The opening of the SCDF NS Gallery on 28 April 2017 coincided with the end of my full-time National Service. I was rewarded with the rare opportunity to meet with many pioneers who had shaped SCDF in the course of its rich history, and to learn how important their time in SCDF NS was to making them who they are today.

As I prepared to be the NS Gallery Ambassador for the VVIP group at the official opening, I learnt much about the evolution of NS in SCDF from past to present. Such times included when NSFs were in the Construction Brigade, when ORNSmen responded to the Hotel New World collapse, and when NSFs served in the Special Rescue Battalion.


Reflecting on this journey, I am humbled by the commitment and passion that my NS predecessors had poured into SCDF. I am better able to understand my roles as an NSF instructor and Platoon Commander of a recruit platoon, and previously as an Emergency Response Specialist at the re station, as connected to a much larger and tremendously noble tapestry of teamwork and dedication from SCDF NS personnel through the decades. I am inspired to continue this tapestry proudly and tirelessly as an ORNSman in the years to come. I am deeply grateful for the opportunity to showcase the SCDF NS Gallery to Second Minister for Home Affairs Mr Desmond Lee and the rest of the VVIP entourage. I have gained valuable experience as a presenter and have no doubt that one day, I will be using these blessings to give back to the SCDF and to the nation.

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In The Force

SOC PO Troops to be Implemented by 2023

The inaugural batch of Special Operations Command Public Order (PO) Troops will be formed by September 2018, and the unit will be fully implemented by 2023.

Made up of PNSFs and PNSmen, it is trained to handle incidents such as riots safely and effectively. PO Troops are equipped with a full set of protective gear, which is used to handle any rioter who comes their way. This includes a helmet, arm and shin protectors, fire retardant attire, gloves, boots and a tactical shield.

PO Troops endure tough training everyday, having to wear protective gear and train tirelessly for many hours under the hot sun. The training also encompasses fire confidence whereby petroleum bags, which simulate Molotov cocktails, are thrown at them.

The rigorous challenges of this unit call upon only the fittest National Servicemen to meet its physical demands.

Upon completion of their full-time National Service, the officers will be recalled to perform anti-crime patrols and public order deployments.

When asked if they are prepared to be called on in the event of terrorist attacks, the officers said that they are confident in their training and abilities to handle such crises. The officers know that their lives are at stake when dealing with such crises. However, they understand it is a job that needs to be done in ensuring the safety and security of Singapore.

In The Force

Saving Lives as a Volunteer with the SCDF


I served my National Service with the SCDF as a firefighter from 2004 to 2006. I joined the Civil Defence Auxiliary Unit (CDAU) since 2015.



NS taught me many things. The calls I attended to while on duty opened my eyes to the world around me. I encountered all sorts of cases, ranging from road traffic accidents and suicides to fighting forest fires.

I was also involved in educating the public on fire safety during the Community Emergency Preparedness Programmes. Serving my NS in the SCDF has been a life-changing experience, and I grew stronger both mentally and physically as a result.



My NS experience ignited my passion to help others, and I wanted to continue to do so within my abilities even after I completed my NS. Hence, I decided to volunteer with the life-saving force. As a CDAU officer, I am constantly kept on my feet, and my duties push me to go beyond my boundaries.



I work at a company that designs emergency response vehicles for the SCDF. My volunteer work as a CDAU officer and my NS in-camp training give me good insights and help me do my job better. If there is an opportunity, I would love to be able to design a new emergency response vehicle for the SCDF!




What kind of commitment is required?
You have to volunteer a minimum of two hours per shift and a total of at least 16 hours per month.

How can I join?
Sign up at Once you pass the selection process, you will go through a 16-week firefighting course, after which you will be posted to a fire station and be part of the life-saving force.

What if I was a firefighter during NS?
If it is within two years after you have completed NS, you will need to attend a two-week refresher course. If you have the potential, you may progress to be a Section Commander or ROTA Commander.


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Close Up

National Footballer R Aaravin on Lessons Learnt from NS


I started playing football during my primary school years and progressed slowly into various national football groups. In 2015 and 2016, I played for Home United and was part of the Prime League team in 2015. After that, I made my debut in the S League.

However, I was injured in 2016, and so was out of action for a long time, and eventually had to enlist into NS. This year, I joined the Garena Young Lions but picked up another injury for which I had to undergo surgery.

Currently, I am serving as a Community Engagement Officer with the SPF. I’m directly involved in engaging with the public, which allows me to meet and interact with people from all walks of life, which I enjoy the most.

Interestingly, NS and football have many similarities – both require high levels of discipline, hard work and commitment.

Also, having been in team sports all my life, I went into NS knowing the importance of teamwork, be it in the office, in training or even in a family. Everyone has to do his or her part to achieve greater heights.

Getting used to the working environment was initially hard. Completing work in a strict and compliant manner was something I had to learn, but with the support of fellow teammates, I would say I am coping well.

NS is a very significant time for every Singaporean man. It not only teaches combat skills and how to perform as a strong unit, it teaches you various values and life skills that will come in handy in the future. It also trains us to be more independent, and about the importance of safeguarding our nation.

On a personal note, I would say that NS has helped to make me more of an all-rounder, and will help me reach greater heights, both in my football career and as a person.


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Close Up

Jon Chua on What Music and NS Have in Common


He picked up his first guitar when he was just 11 years old. Since then, there has been no turning back for Jon Chua.

Today, at 27, he is the lead guitarist and a vocalist in one of the most successful pop groups to have come out of Singapore: The Sam Willows.

Together with band mates Benjamin Kheng, Narelle Kheng and Sandra Riley Tang, the band is known for producing lyrically charged melodious tunes that have captured the hearts of people around the world. They have performed at various international music events, and with the likes of The Script, Little Mix, Girls Generation and 2NE1.

Frontline sat down with Jon to talk about music, life and what was the most important thing he learnt from being in NS.

FRONTLINE: Tell us about your musical journey.
JON: Throughout my younger days, I taught myself how to play the guitar, piano and drums, and have always been very active in music-based activities in school. I started performing in bars during open mic sessions when I was doing my undergraduate studies at NTU, and that was when I met Ben, Narelle and Sandra.

F: What has been the biggest challenge you’ve faced so far in this journey, and how have you handled it?
J: Taking that leap into music full-time isn’t the easiest thing. There’s a lot
of risk and uncertainty involved. How I handle it is by being committed and passionate. It’s a long game, and having the right support around you is vital.

F: Where does inspiration for the music come from?
J: From observing what is going on around us. Our latest single, Keep Me Jealous, was inspired by us observing how at one point or another, couples inevitably let the jealousy monster into their lives.

I hated waking up early. But in NS, you really learn to plan your time better, and that has stuck with me.

F: What is the one thing you appreciate most about the work that you do?
J: Making a difference in someone else’s life through our music. We receive many heartfelt messages from fans who literally say that we saved their lives, and I am always grateful that our music has the power to help someone through tough times.

F: Speaking of saving lives, you’re also an NSman with SCDF. It’s worlds apart from your music life but are there any similarities that you see?
J: For one thing, we learnt to be very organised, diligent and punctual in NS – all very important traits when running a music business!

F: Describe your NS experience and what impact it has had on you.
J: I guess that’s where I went from being a boy to a man! I used to be very tardy, especially in JC. I hated waking up early. But in NS, you really learn to plan your time better, and that has stuck with me. Among the band members, I am always the one who is the earliest.

F: What do you see as the role of the SCDF in society?
J: The SCDF has taught me the important virtue of putting others before self – and I truly respect that.

F: And to sum it all up, what is the one biggest lesson you have learnt from being an NSman?
J: Always be prepared. You never know what’s going to happen.




1. He was a tall, blond Swede in his past life.
Listening to Jon rave about Sweden’s culture and musicians, one might think
he secretly wishes he was Swedish.

2. He is a gamer boy wannabe.
Not only does he love to play video games (he lugs his PS4 on his overseas trips), he also obsessively follows other gamers in action.

3. Four men nearly brought him to tears one day.
Irish rockers The Script touched him so much when he met them that he nearly turned into a bag of mush.

4. He is a superhero in the making.
The next time someone is in trouble and Jon happens to be around, he might just be the one to save the day! Jon says that his time with the SCDF has taught him the importance of putting others first.


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Close Up

CPL (NS) Charles Yeo on Making Multimedia Waves


Growing up, I was never academically inclined. To be frank, studies and my future were the last things on my mind. Suffice to say, I didn’t do well in school.

The turning point came after my N levels, when my dad handed me a newspaper cut-out about a new programme at NAFA – multimedia studies.

At that age, I thought it would be cool to study in the arts field; that I could wear whatever I wanted and hang out with cool kids. So I enrolled at NAFA.

The surprising thing was that I discovered how much I loved the multimedia field. I made a complete turnaround and focused on my studies, which led to me being one of the top students in my cohort.

This interest was further strengthened in NS, where I was attached to the Multimedia Team [formerly known as Corporate Audio Video Section or CAVS].

My superiors supported me, and I created new methods of video production. I believe that was the first time the department had used animation and 3D visual effects.

This experience in NS was an important part in my career as a professional in the multimedia industry. Learning to deal with people of all walks of life and high-ranking officials has taught me how to manage clients and their needs – not to mention managing projects and deadlines.

I set up Vividthree Productions Pte Ltd with two friends after leaving NS. We started with simple graphic design work like doing banners but moved into visual effects, 3D animation and computer-generated imagery as we expanded.

Since then, I have worked on several exciting projects, including doing the visual effects for popular movies like the Ah Boys To Men series.

Most recently, my company was commissioned to produce the overall projection video that was screened at the Home Team Show and Festival. This meant a lot to me as I had the opportunity to work with the Multimedia Team again and contribute back to the Home Team.


Also, this was the first time the Home Team was doing a parade on its own, and I feel very fortunate to be part of the NS50 celebrations. I learnt quite a lot about how the Home Team has evolved through the years, and have a deeper understanding of the sacrifices and hard work put in by our Home Team force.

I am also an advocate of lifelong learning. I have three children and want to set a
good example for them. That is one of the reasons why I am currently pursuing my MBA at the age of 39.

Despite the fact that I was never academically inclined in my youth, I always harboured a secret dream of being a graduate, and am working towards achieving that now.


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Learn how to achieve the perfect deadlift

Shape Up

Tips to Execute the Perfect Deadlift



These must be relaxed and in front of the bar during set-up. This puts your shoulder blades above the mid-foot and bar, which prevent your knees from knocking the bar on your way up. Remember not to squeeze your shoulder blades; contract your lats instead – pretend you are squeezing oranges under your armpits.



Must be shoulder-width, vertical to the floor when looking from the front and inclined when looking from the side. Keep arms straight, and never pull with bent arms or you might risk injury to the biceps and elbows. Use a low-hand grip by holding the bar closer to your fingers, not in the middle of your palm, to reduce pain in the hands.



The bar must stay in contact with your legs when you lift, to protect your lower back. The bar should start against your shins during the set-up, and then almost be rolling over the shins and thighs to the top. Wear long socks to protect the shins



Deadlift with your neck neutral. Do not look up or at your feet. Look at a point on the floor in front of you instead, so that you’ll have a straight line from the top of your head to your hips throughout the movement.



No overarching or bending to prevent injury. If you tend to over-arch, contract your abs to maintain a neutral spine. Remember: Your back doesn’t lift the weight; it just keeps your spine neutral while your legs do the work.



Set up with the bar over your mid-foot, arms straight with a low-hand grip, knees bent until your shins touch the bar. Raise your chest in this position and your hips will be exactly where they should be. When doing the move, raise your hips and chest at the same time by pushing your feet through the floor.



Must be hip-width apart. Set up with the bar over the middle of your feet for better balance when you pull the weight up. Keep toes pointing about 15 degrees out. This makes it easier to push your knees out, which helps in engaging your groin muscles to deadlift more weight.


Perfect your deadlift and train with personal instructors who can work with you to achieve your training goals.
For more information, email us at: or give us a ring at: 6705-9473.

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