Weekly Blog for a family man in Singapore: 2025-02-02

How to eat Healthy at Macdonald

Eating healthy at McDonald’s in Singapore is possible by making mindful choices. Here's how you can build a nutritious meal while still enjoying the convenience of fast food:

1. Opt for Balanced Meals

Aim to include a balance of protein, fiber, and healthy fats in your meal while limiting excess calories, sodium, and unhealthy fats.

Healthier Food Choices:

Breakfast:
- Egg McMuffin: A protein-packed option (~300 kcal).
- Fruit & Maple Oatmeal: Provides fiber and natural sweetness (~320 kcal).
- McMuffin with Egg Whites: Lower calorie variation if available.
Main Meals:
- Grilled Chicken Salad: A mix of lean protein and greens, low in calories.
- McSpicy or Grilled Chicken Burger (No Mayo): Reduces calories and fat.
- Filet-O-Fish (Single Patty, No Cheese): Lighter seafood choice.
Sides:
- Apple Slices: Naturally sweet and low calorie.
- Corn Cup: A nutrient-rich side low in fat.
- Skip fries and go for lighter sides when possible.
Drinks:
- Water: The healthiest option to stay hydrated.
- Unsweetened Green Tea or Black Coffee: No calories and boosts metabolism.

2. Use Customization

McDonald’s allows customization of meals, so:

Request “No Mayo” or “Less Sauce” to cut fat and calories.
Choose Wholegrain Options if offered for buns or muffins.
Opt for Grilled Over Fried when selecting chicken dishes.
Limit Cheese and Extra Patties on burgers.

3. Pay Attention to Portion Sizes

Stick to regular-sized items: A small fries instead of large or a single-patty burger instead of doubles or triples.
Avoid upsizing meals.

4. Be Smart with Snacks and Desserts

Choose Low-Calorie Snacks:
- Apple slices or corn cup.
- Avoid fried snacks like nuggets or hash browns.
Skip Sugary Desserts:
- Limit sundaes and McFlurries. Try a small cone (~170 kcal) if you crave ice cream.

5. Monitor Sodium and Sugars

McDonald’s meals can be high in sodium:
- Balance your day by having a lower-sodium dinner if you eat there for lunch.
- Avoid sugary soft drinks or milkshakes; stick to unsweetened beverages.

Example of a Healthy Order at McDonald’s Singapore:

Meal Item	Calories	Notes
Grilled Chicken Salad	~130 kcal	Dressing on the side or skip it.
Side Corn Cup	~90 kcal	High in fiber and naturally sweet.
Green Tea (Unsweetened)	0 kcal	Zero-calorie drink option.

Total Calories: ~220 kcal

6. Check Nutrition Information

McDonald’s Singapore provides a nutrition guide online or in-store. Use this resource to compare options and make informed choices.

Final Tip: Treat McDonald’s as an occasional indulgence rather than a daily dining option. Balance meals with home-cooked dishes or healthier dining choices to maintain a nutritious diet!

How can a person in Singapore buy 3 properties with $100k?

I wanted to explore whether a person with $100k can afford to buy 3 properties. The answer is no. You need to start with a HDB and slowly build up to the 2nd property which you can rent it out. The 3rd property will be a commercial one.

1. Understand Singapore’s Property Landscape

Private Properties: Require significant cash upfront for down payment and other costs.
HDB Flats: More affordable, but have restrictions, including eligibility criteria (e.g., income ceilings, citizenship).
Loan-to-Value (LTV) Ratios: The Monetary Authority of Singapore (MAS) caps LTV, affecting how much you can borrow. For private properties, the LTV is typically 75%, requiring at least a 25% down payment. For HDB flats, LTV with HDB loans can be up to 80%.

2. Maximize Loans and Leverage

Assuming you want to finance three properties, you’ll need to creatively maximize leverage:

Step 1: Buy Your First Property

Type: Consider starting with an HDB flat if eligible (most affordable option). For a resale flat, you can use CPF Ordinary Account (OA) savings for part of the down payment.
Strategy:
- Use 5% cash for the initial payment (if financing the rest with a bank loan).
- Tap into CPF OA for the remaining amount (15%) and other fees.
Example: For a $400,000 resale HDB:
- Down payment: 5% cash = $20,000
- Rest funded via CPF OA and bank loan.

Step 2: Buy a Second Property

Type: Look for a small private condominium or executive condominium (EC) after Minimum Occupation Period (MOP) if you still meet eligibility.
Financial Plan:
- Use rental income from the first property to support cash flow for the second.
- LTV is reduced to 45% for a second property, requiring a larger down payment (~25% cash, 30% CPF/OA).

Step 3: Co-Invest in a Third Property

Option 1: Partner with Family/Friends
- Pool resources to buy a private property, such as a shoebox apartment or an undervalued unit.
Option 2: Real Estate Investment Groups
- Join a property investment syndicate where you invest a smaller amount as a shareholder in a larger property.

3. Leverage CPF

Use your CPF OA savings to minimize cash outlay:

For HDB or private properties, your OA savings can cover significant portions of the down payment and monthly loan repayments.

4. Rent Out Properties to Generate Income

Upon securing your first property (especially an HDB), after the MOP, consider renting it out to generate rental income for future purchases.

5. Consider Smaller Property Investments

Shoebox Apartments: Small private condos that require less capital upfront.
Commercial Properties: No additional buyer’s stamp duty (ABSD), but generally higher risk.

6. Explore Creative Financing

Joint Ownership: Buy with a spouse or family member to split costs.
Bridge Loans: Temporarily cover financing gaps between sales and purchases of properties.

Challenges

Additional Buyer's Stamp Duty (ABSD): 20% for second property and 30% for the third (if you're a Singapore Citizen; higher for PRs or foreigners).
Debt Servicing Ratios:
- Total Debt Servicing Ratio (TDSR) cap: 55% of your monthly income.
- Must ensure your combined debt doesn’t exceed these limits.

Sample Breakdown with $100k

Property	Purchase Price	Down Payment	Loan	Strategy
HDB	$400,000	$20,000 cash	$320,000	Use CPF for additional costs
Condo (small)	$800,000	$200,000 (20-25%)	$600,000	Joint purchase or rent out 1st property
Commercial	$500,000	$100,000 (20%)	$400,000	Pool funds with others or reduce ABSD

Important Notes

This strategy assumes high leverage and financial discipline.
ABSD and MAS rules make it challenging to buy multiple properties simultaneously.
Explore legal, tax, and financing implications.

Can intermediate fast prevent diseases

When i discover intermittent fasting. I thought it is a miracle cure for my high blood pressure. I took 1 year by watching my diet, excercise before controlling my blood pressure. However i was not able to maintain my life style, mainly i snack, this has caused my blood pressure to skyrocket. After discover intermittent fasting, i was able to bring down my blood pressure from 170/105 to 110/80 within 10 days of doing intermittent fasting. As i research and check the web and youtube for information. Doing intermittent fasting have many benefits and will also prolong longevity and it is not hard to implement at all. My weight have also come down from 61.5 kg to 47.5 kg over the 10 days. 4 kg weight loss with minimum effort. Just by eliminating breakfast and eat within the 8 hours window from lunch to dinner.

Intermittent fasting (IF) has been associated with several health benefits and may help reduce the risk of certain diseases, although it’s important to note that it’s not a guaranteed way to prevent diseases. Here's an overview of how IF could contribute to better health and potentially lower the risk of various conditions:

1. Reduces Risk of Type 2 Diabetes

How It Helps:
- Improves insulin sensitivity, allowing cells to respond better to insulin.
- Lowers fasting blood sugar and insulin levels, reducing the risk of insulin resistance.
Evidence: Studies suggest that IF can improve metabolic markers and reduce the risk of type 2 diabetes in predisposed individuals.

2. Supports Heart Health

How It Helps:
- Reduces risk factors like blood pressure, cholesterol, triglycerides, and inflammatory markers.
- Promotes a healthier balance of lipids in the body.
Evidence: IF has been linked to improved cardiovascular health, potentially lowering the risk of heart attacks and strokes.

3. Enhances Brain Health

How It Helps:
- Boosts production of brain-derived neurotrophic factor (BDNF), which supports the growth and repair of brain cells.
- Reduces oxidative stress and inflammation, which are contributors to neurodegenerative diseases.
Potential Benefits: May reduce the risk of Alzheimer’s disease, Parkinson’s disease, and other cognitive disorders.

4. Aids in Cancer Prevention

How It Helps:
- May inhibit tumor growth by limiting glucose availability and enhancing autophagy (the body’s natural cell-cleaning process).
- Reduces inflammation and oxidative damage, both of which are linked to cancer development.
Evidence: Preliminary studies show potential benefits in reducing cancer risk, though more human studies are needed.

5. Promotes Longevity

How It Helps:
- Mimics the effects of calorie restriction, which has been shown to extend lifespan in animals.
- Enhances autophagy, which removes damaged cells and improves cellular health.
Potential Benefits: Improved cellular repair mechanisms may lower the risk of age-related diseases.

6. Reduces Inflammation

How It Helps:
- Fasting reduces levels of pro-inflammatory markers, such as C-reactive protein (CRP).
Benefits: Lower inflammation can decrease the risk of diseases like arthritis, asthma, and certain autoimmune disorders.

7. Helps Prevent Obesity and Related Diseases

How It Helps:
- Supports weight management by reducing overall calorie intake.
- Improves fat metabolism, which can reduce the risk of obesity, fatty liver disease, and metabolic syndrome.

8. Strengthens the Immune System

How It Helps:
- Encourages autophagy, which clears out damaged or dysfunctional immune cells.
- May increase resilience to infections in the long term.

Important Notes:

Individual Results Vary: The benefits of IF depend on factors like genetics, underlying health conditions, and lifestyle.
Not a Cure-All: While IF can help reduce disease risk, it should be part of a holistic approach, including regular exercise, a balanced diet, good sleep, and stress management.