health screening

[leon75]

hi..anyone know which clinic has handsome or manly male.doc for full body health screening?

Haha

[sxxx33]

I m seeking also haha

[keyboard]

Hi, do you guys go for regular health screening?

 

Current company have a $1k/yr claim for health screening. What would be recommended? Age >40. I do want to do colonoscopy but last time I did private it was like $5k. Would it be weird to exclude HIV? It has to be in one bill only.

[upshot]

3 hours ago, keyboard said:

Hi, do you guys go for regular health screening?

 

Current company have a $1k/yr claim for health screening. What would be recommended? Age >40. I do want to do colonoscopy but last time I did private it was like $5k. Would it be weird to exclude HIV? It has to be in one bill only.

Why not when you can save money on it. Also get a full check up that include HIV testing.. Unless you already are HIV positive. Thus your hesitation.

 

If you are already 40, every 5 yrs or there about, it is good to get a checkup to detect anything that might be wrong with your health. What are you afraid to find out? That maybe something is already wrong with you; or you rather not know? But knowing could cure it in time.

 

Healthy screen are not cheap when not subsided. It is still NOT the most in-depth unless you have lots of money to pay for Private Doctor Diagnosis like a wealthy rich man afraid to die young. But the very least, you have a relatively good opportunity of a competent physical checkup and paid by your company and not your pocket.

[keyboard]

8 hours ago, upshot said:

Why not when you can save money on it. Also get a full check up that include HIV testing.. Unless you already are HIV positive. Thus your hesitation.

 

If you are already 40, every 5 yrs or there about, it is good to get a checkup to detect anything that might be wrong with your health. What are you afraid to find out? That maybe something is already wrong with you; or you rather not know? But knowing could cure it in time.

 

Healthy screen are not cheap when not subsided. It is still NOT the most in-depth unless you have lots of money to pay for Private Doctor Diagnosis like a wealthy rich man afraid to die young. But the very least, you have a relatively good opportunity of a competent physical checkup and paid by your company and not your pocket.

I'm one of those who feel that unnecessary procedures/testing is a strain on medical facilities and bring the overall price up of insurance etc.

 

My hesitance is that HIV records are kept in a national registry. It's like having a registry of smokers, alcoholics or gamblers. It's a compulsory system which I don't know for what benefit.

 

The other hesitancy is that I had experienced when I didn't know better and was covered by company insurance are that doctors just keep wanting you to come back even when there's nothing wrong with you. Blood tests don't harm you (infections/complications are very low) but each visit is a few hundreds coming from the insurer.

 

To be honest, based off the company's insurer website. The prices seem marked up and covers fancy words to justify the price. E.g. oral examination is $20 more than just scaling and polishing at another clinic which can go up to $128.

[upshot]

16 hours ago, keyboard said:

I'm one of those who feel that unnecessary procedures/testing is a strain on medical facilities and bring the overall price up of insurance etc.

 

My hesitance is that HIV records are kept in a national registry. It's like having a registry of smokers, alcoholics or gamblers. It's a compulsory system which I don't know for what benefit.

 

The other hesitancy is that I had experienced when I didn't know better and was covered by company insurance are that doctors just keep wanting you to come back even when there's nothing wrong with you. Blood tests don't harm you (infections/complications are very low) but each visit is a few hundreds coming from the insurer.

 

To be honest, based off the company's insurer website. The prices seem marked up and covers fancy words to justify the price. E.g. oral examination is $20 more than just scaling and polishing at another clinic which can go up to $128.

 

It's your choice and right for sure. We live with choices we make, what ever the reasons. We have to accept its outcome, understand it's on ourselves if it goes well or goes south. We have our rationale views we act by including morality. I feel at least to utilize ONE'S OWN FUNDING to do test screening then. Say every 5 yrs is not unreasonable without it being too frequent.

 

Am sure that will not be 'helping' doctors make more money or anything conspiratorial like Govt holding hostage your health or other data to use against you (unless you're a powerful, mega rich or famous person with much to lose) or supplementing insurer's coffer to profit.  hehehh How much is your health worth amid all those concerns? I am not a doctor nor do I get kick-backs for endorsing health screening. Just one with diabetics and high blood who give doctors a hard time telling them they are misinforming people about nutritional food table LOL....

 

I approach this from the direction of the individual, a personal self-help view where health screening is the only concern or focus. One can worry about all those stuff mentioned, but I hope people will also note your health is as important if not more above all things and fears. And to not do it just because of 'such and such' reasons. Guys including me, I noticed, tend to be that way. Old or Young. heh. Thus if such incentives are available to those without the financial means to take one, if a company you work at offers that paid option, consider taking it up regardless of the stated 'setbacks'   It's never about the small illness types  you can recover from that you need to worry. It's those with no recovery options that you do.

 

 

[keyboard]

Yea. Just not sure due to the many packages on the market which is pretty confusing with the options offered.

 

The nutritional food table is a made up concept based on some science. It's hard to force a human being on certain diets and study them with controls like environment and activity. Also there this saying in medical, they treat all human beings the same regardless of condition. Hopefully personalised medication will be real and can prove to work better than the one size fix all.

[BudakFit]

I did went to novena medical for full check up years back using one of the running events coupons. It worth it. ..the one who check me is young mid30s cute doctor. 

[upshot]

On 5/6/2021 at 8:58 AM, keyboard said:

Yea. Just not sure due to the many packages on the market which is pretty confusing with the options offered.

 

The nutritional food table is a made up concept based on some science. It's hard to force a human being on certain diets and study them with controls like environment and activity. Also there this saying in medical, they treat all human beings the same regardless of condition. Hopefully personalised medication will be real and can prove to work better than the one size fix all.

heh I get what you mean.

 

Well I do this for myself, do my homework and research. Time-consuming? YES but very educational for long term by attaining a little more knowledge to use as part of my thought process when I make my choices. I am well aware of those concern brought up. Health for me is key so I work out how to steer around what I am comfortable dealing or paying.

 

Research more. The nutritional table is not right... and Singapore adapted it from the US like every other countries(literally almost like everything else in the last 100 yrs). There are now lots of updated, countered revised research studies and charts to show how damaging it has gotten. It is not just about health any more. Same as fear of profiting greedy doctors or insurers, the food industry is just as bad, misleading and corrupt. Good healthy food are always costly. Bad food are cheap and ingredients used are never nourishing or good but cost you to eat more than you need. Thus lower income folks tend to be over weight and have more health problems. It is corporation and politics that drives or shape decisions as BIG PROFITS and INDUSTRIAL INTEREST ARE INVOLVED. Follow the money, and you start to find the truth. But for what it is, we still need to see a doctor or to eat. heh. So we have to get smarter and stay one step ahead.

 

I am living it now but abandoning so-called expert advices, by making changes to my diet for example. I have benefited much more than the last 20 yrs under doctor's direction that kept me in constant struggle with my diabetes. Kept me on more medication than about getting rid of them. And yes, this is where again you need to research and learn new ways to decipher the information and get the truth, unfortunately. These are the modern day concern I feel we face. We're too busy to learn given how caught up just living each day dealing with work and relationship issues, most of us anyway, so we leave it all to 'experts' to tell us, what food to eat, when the sky is falling, which person to trust or not trust...etc. And these corporations and industries knows it and use it to our disadvantage. It might not hurt us much, but it also does not HELP US MUCH but keep us in perpetuate payment mode to them. Insiders will tell you, there is more of a push to look for a medication to sell you to use daily then a push to find a total cure. Which makes you more money as a company? But suddenly when one company finds a cure, suddenly more companies start to come out with one too. Coincidence? Maybe. A scary notion. This was one of those 'noise chatter' about the cure for AIDs I recalled way back when. And then there has been those talk this is happens with other 'cures'. Ya I have my own conspiracy theories too heheh. I walk a thin line.

 

Getting so complex, some misleading facts, that you can't just know about A, B, C, E, K, Q, X, Z, to form the whole truth, but need to know the entire alphabet letters to do so. The most polarizing examples to see this in action are in the US Politics today. LOL. Health is one of the battlegrounds happening. And having follow this for years, I saw this happen in real time. But that's just me, where I am concern. And this POV is just about ... for me. For others, I can only say, health is important most to you more than anyone else. I hate to go but if for all the right reasons, I will force myself to go.

 

I need to know things then NOT KNOW. (maybe that is why I am such a fucking smart asshole pain in my manpussy LOL)  Don't mind me, I am just yakking here..... Cheers.

Edited May 8, 2021 by upshot

[keyboard]

Thanks! More research required

[Steve5380]

I agree that in health, knowledge is strength.  We should not relegate our health to the medical profession,  unless a health problem is out of our hands. 

 

If on a budget,  I think that the best value is in yearly blood tests.  By importance:

- Complete Metabolic Panel  (liver, kidneys, sugar, protein, calcium, etc.)

- Lipid Panel (cholesterol, etc.)

- CBC (blood and its components) 

 

For these simple tests it is convenient to understand the meaning of all their values, and the importance if they are not in the normal range.  This gives us the power to diagnose ourselves in addition to what a doctor may find glancing over the results.   If results are out of range, there is plenty of information about online.

 

We should own a blood pressure monitor, a thermometer,  and check our pressure periodically and our temperature if we feel like having fever.  And we should know what to do at home, if possible, to bring these readings to normal if they are not.  We can check our pulse and see that heart is ticking normally, without arrhythmias.  If we don't have breathing or gastric problems we may not need further auscultation. 

 

After a certain age we may want to get a colonoscopy.  For this,  no anesthesia is necessary, maybe not even light sedation.  If no major problems are found, we may repeat this less frequently than a doctor would recommend, especially if our nutrition is healthy.

 

Dental care is important.  But we don't need to follow "dentist advice" and have a cleaning every 6 months and x-rays every year. We may not need any of this if we believe in the value of "oil pulling"  (you can look this up online). 

 

Ah... and HIV, STD testing.  Depending on each person's issues,  there are plenty of at-home HIV test kits.  Same for other STDs. 

.

 

 

 

 

 

 

Edited May 10, 2021 by Steve5380

[begleitung]

I thought the packages are somewhat similar?

 

just go for the ones that screen for cancers?

[keyboard]

Yah. Similar and different prices. All minor additional/deletions. Some like fancy names, so see if got time to compare or near end year then anyhow whack.

[keyboard]

Providing an Update.

The process isn't as smooth.

 

https://healthwaymedical.com/health-screening/

 

TL;DR;

Cost: $988 vs $850

Appointment Booking: 3 days (Earliest available is 10 days out)

Test Results: 5 days (Earliest doctor available is 14 days out, called 5 days out to get re-tests on some blood work)

Transport Arrangement: Advised on day before at 16:39

Time Taken: 3.5 hours (not sure what's the delay at radiology)

One Full Meal: some sort of fried chicken/rice thing

 

https://www.healthwaymedical.com/wp-content/uploads/2021/02/P_HSDT-VIP-Screening-Packages.pdf

https://www.healthwaymedical.com/wp-content/uploads/2021/08/Healthway-Medical-Group-Health-Screening-Packages.pdf

 

If under normal online booking, earliest appointment is 2-3 weeks out.

Went under the VIP Gold Package (aka Imperial if without transport and priority).

Pros:

priority registration upon arrival

"some" priority to take the tests earlier (cut queue)

additional one shared VIPs toilet (commoners share 4, 2 with showers)

big screen TV (partitioned room)

 

Cons:

call center queue is quite long, they auto call back after 1-2 hours

doctors feel more like passing you to specialist kind

the snacks (sandwich+pastries) for non-VIP looks better

was like the last 2-3 people when i left

health screening report was signed off one day before doctor review

own cost of re-test of blood work but other doctor didn't find the original with issue (inconsistency)

 

Selected Choice of 2 tests

Ultrasound Abdomen

Treadmill Stress Test

 

Referrals:
- Hearing

- Urology

- Dermatology

- asked to re-test a few more blood work

- another chest x-ray with nipple markers

 

What I found interesting:
Retinal Photography - they use a DSLR camera and took photo of my pupil

 

Results:

Albumin (a protein that is produced in the liver) 5.3 g/dL (3.5-5.0)

ALT (When liver cells are damaged, they release ALT into the bloodstream) 62 U/L (<51)

Calcium 10 mg/dL (8.6-10.0)

Sodium 148 mmol/L (136-145)

Ferritin (blood protein that contains iron) 743 ug/L (30-400)

Lymphocyte (viral infection) 1.48 x10^9/L (1.50-4.00)

 

The re-test also showed similar results and the review doctor says it is due to covid that people are more stressed and thus results are irregular..... recommended to take less sugar/salt and eat less like a rich person.....

 

How do you guys get a government subsidized colonoscopy? Should anal sex practitioners go for regular tests

btw, i also looked at the Health Screenings provided by https://www.dtapclinic.com/ and https://www.pulse-clinic.com/ (lacking comprehensive aka extras equipment in-house) but decided on Healthway due to the google reviews vs the other big Health Screening centers (mostly due to long delays, waiting times and care of the technicians).

Edited September 25, 2021 by keyboard

[keyboard]

Another Year, another 1k to claim.

My mistake is that the results will be out in 3 days, not booking in 3 days. Healthway was giving me an end of year appointment or next year appointment when i reached out to them in Mid Nov.

 

Google Ads was recommending me to Sunway, checked out the google reviews and they have Whatsapp appointment, no need to talk to anyone.

https://health-screening.sunwaymedicalsingapore.com.sg/

Fixed an appointment for 2 weeks out. Had to re-schedule one week prior and was given another for 2 weeks out.

3 working days for results via tele-review or in-person.

 

https://health-screening.sunwaymedicalsingapore.com.sg/?gclid=EAIaIQobChMI6rP0_Yjz-wIVfZJmAh2f7AUEEAAYASAAEgKQ1vD_BwE#packages

 

TL;DR;

Cost: Men’s Platinum Package at SGD $880 NETT (added Vit D test $150 discount to make $1k)

Appointment Booking: Mid-Nov given 2 weeks out (re-scheduled, given 2 weeks out)

Test Results: 3 days (tele-review/in-person)

Transport Arrangement: Self - Novena MRT, Gantry Turn Right, Up escalator walk straight exit building, Turn Right, Next Building on Right (abit confusing, lack of signs), Walk into building to find Lift to #09-01, Exit Lift directly in front of lobby

Time Taken: 1 hour in clinic (Height/Weight/Eyes/ECG/Doctor/Pee/Stool/Blood), Draw blood is out-sourced to 3rd-party who comes to the clinic upon called. Minimum waiting. 1.5 hours at #07 Royal Medical (All the scans, Liver/Prostate/Bone Mineral Density). Go there with Bladder full if required, but mostly waiting time as there are other people.

One Full Meal: Starbucks $10 gift card

 

Pros:

No other customers when I reached, it's more like a very large empty GP clinic than a screening center (still not sure how I feel about it)

almost no waiting time

Free WiFi

small pantry to help yourself to biscuits, milo, nutri-bar - but cannot eat cos liver scan need empty stomach

see doctor before going for scans for review (proper review like the doctor actually discuss things with you)

whatsapp appointment settled within a few hours - generic response

package is 3 scans (instead of 2) but don't have eye photograph (for cataracts etc)

 

Cons:

scans are outsourced - join #07 with their own customers (they don't take care of you, no bread/milo), a lot of rich foreigners

toilets are shared with other companies on the same level

2 tiny toilet cubicles (the kind you need to squeeze to close door)

Cardiac/Diabetes Risk Markers not included 

 

Selected Choice of 3 tests

Ultrasound Prostate

Bone Mineral Density

Ultrasound Liver

 

Referrals:

None

 

What I found interesting:
None - Slight lack of knowledge for the nurses/technicians

 

Results:

Bone Mineral Density near the osteoporosis range

Fasting glucose at the higher range

Hepatitis Bs Antibody 79 dropped to 59 (>10 is reactive) - doctor recommend 1 booster dose to go >100

mildy enlarged prostrate - normal volume is 25mg (they even give you the 3 dimension sizes)

[MasterFitMalaySG4U]

Still orchard or novena. (Central area) costly but worth it. Haha 

[keyboard]

5 hours ago, MasterFitMalaySG4U said:

Still orchard or novena. (Central area) costly but worth it. Haha 

Fellow BWer highlighted to me NTUC member got promo for the $650 (similar) package at $353.

[MasterFitMalaySG4U]

Yup 👍 

 

I think if you local SG right try to invest membership like NTUC really worth it. Even the Passion Card. Join or pay something you often use. 

[kidster]

2 hours ago, keyboard said:

Fellow BWer highlighted to me NTUC member got promo for the $650 (similar) package at $353.

 

Can I have the website? Thanks

 

[keyboard]

1 hour ago, kidster said:

Can I have the website? Thanks

https://www.link.sg/discover/promotion/827-healthway-medical-exclusive-rates-link-rewards

• This promotion is ongoing and does not have an expiry date. It is currently available beyond the date indicated above.

[keyboard]

Time for another Health Screening. Starting to feel like a scam.

Since most if not all Health Screening are testing the same things and you don't need to test the same things yearly.

 

Went fancy, cos i saw the company health broker have a discount for Genetics/Gut testing under https://www.genixpro.com/ (but it's really about the same price from their website).

Didn't hit the 1k - so added the nonsense Longevity/Stress/Anti-Aging blood test, but it's just scam - cos those things don't tell you what you think it can tell you. It's a blood test and with a normal range and that's it. You either fall in or out of that range.

Apolipoprotein B, Lipoprotein(a), Homocysteine, Insuline, Cortisol, DHEAS, Testosterone, Sex Hormone Binding Glucose, Insulin Growth Factor-1. (2 of them overlap).

Did Ultrasound Carotid - The neck blood vessels to see if optimal blood pump and clogging or not.

 

Genixpro send you the kit via snail mail (salivia tube and poop bag) with return envelope. 4-6 weeks for results.

3-5 days from Online Payment, Go to Innoquest store to draw blood, Lifescan Imaging to do scans (different buildings walkable from Novena MRT). Result out in their portal in 4 days. Doctor review (max 10 mins) via Whatsapp video in 8-10 days.

 

ask for GST waiver since they quoted nett

GutFeel - $259/-

DNA Predictive - $159/-

Healthspan & Longevity Test - $229/-

Stress & Anti Ageing - $215.89/-

Ultrasound Carotid - $279.90/-

hba1c (3 months glucose) - $29.90/-

Fasting Glucose + hba1c - $39.90/-

Allergy Tests

GNXGASTRO - $349/-

GNXALL - $1690/-

GNXCOMPLETE - $1399/-

Full Body MRI - $4999/-

 

I did my communication via email - they also have Whatsapp. Response is reasonable within a day. But really the money for the Longevity and Stress one really is scam ($445 i might as well get a Gastro Allergy test (though that one also quite scam since only test 6 items)).

 

Already ran out of scans to do for next year. Waste of money. My GP advise me not to spend money to do MRI for next year.

[keyboard]

For those who are into Genetics testing, so here's my opinion based on the results. I feel there is benefit, but this company presentation is more like an advertisement without much explanation in the actual report. You actually need to refer to their supplement document to try to understand what each is testing for and the scale is also not properly explained or derived. It looks more like a presentation slide at a convention.

https://www.genixpro.com/GenixPRO_Nutrition.pdf

https://www.genixpro.com/GenixPRO_Fitness.pdf

Their report mixes and repeats the same segment(s) and it's doesn't provide actionable plans though the claim from them is so.

 

Anyone done others, like those Circles or 23 and me to comment?

[Steve5380]

On 10/3/2023 at 7:18 AM, keyboard said:

 

Time for another Health Screening. Starting to feel like a scam.

Since most if not all Health Screening are testing the same things and you don't need to test the same things yearly.

 

 

It is advantageous that you have realized that the money is the first and foremost factor in modern conventional medicine.  This is understandable,  since doctors have to eat and pay their bills,  hospitals have to make profits, the same as drug companies.  But this is a tragedy for the public, for lack of preventive medicine.

 

As we get older, yearly tests are advisable for preventive and curative reasons.  Those preventive don't need too much repetition if we learn and change habits.

 

The results you got in earlier years show some areas of improvement, like strengthening the bones, reducing fasting insulin, improving liver health.  It comes down to good nutrition, supplementation and exercise.

 

Since I retired and have more disposable time,  I have been searching for health information, mainly on YouTube.  I also purchased some books by health gurus.  I find that this makes a big difference,  with my health having significantly got more perfect as I adjust my nutrition.  Some information is controversial, like Dr. Gundry's "lectins".  However, I take precautions "just in case",  and now I pressure-cook my lentils and give up on grains. I have followed other recommendations by this Dr. and I trust him.  I have increased my use of vitamins D3, C, Magnesium, K2, added grape-seed-extract, B12, Lutein + Zeaxanthin, and a few more.  I have started taking creatine and found that IT WORKS,  I am stronger and with more endurance.  I continue doing my 16 hours intermittent fasting with good results.  I started fermenting Lactobacillus Reuteri ( Dr. William Davis) with very good results.

 

Some weeks ago I had my yearly lab work, which I asked to include fasting insulin, and results are all good.  (got results in 2 days plus doctor's comments, which I don't reed because I know how to read the results, ha ha).  My yearly checkup with the primary care physician has been delayed 4 months,  but I care little because I will only hear how good I'm doing.   And I give him some recommendations, ha ha!

[Swimfun]

7 hours ago, Steve5380 said:

 

It is advantageous that you have realized that the money is the first and foremost factor in modern conventional medicine.  This is understandable,  since doctors have to eat and pay their bills,  hospitals have to make profits, the same as drug companies.  But this is a tragedy for the public, for lack of preventive medicine.

 

As we get older, yearly tests are advisable for preventive and curative reasons.  Those preventive don't need too much repetition if we learn and change habits.

 

The results you got in earlier years show some areas of improvement, like strengthening the bones, reducing fasting insulin, improving liver health.  It comes down to good nutrition, supplementation and exercise.

 

Since I retired and have more disposable time,  I have been searching for health information, mainly on YouTube.  I also purchased some books by health gurus.  I find that this makes a big difference,  with my health having significantly got more perfect as I adjust my nutrition.  Some information is controversial, like Dr. Gundry's "lectins".  However, I take precautions "just in case",  and now I pressure-cook my lentils and give up on grains. I have followed other recommendations by this Dr. and I trust him.  I have increased my use of vitamins D3, C, Magnesium, K2, added grape-seed-extract, B12, Lutein + Zeaxanthin, and a few more.  I have started taking creatine and found that IT WORKS,  I am stronger and with more endurance.  I continue doing my 16 hours intermittent fasting with good results.  I started fermenting Lactobacillus Reuteri ( Dr. William Davis) with very good results.

 

Some weeks ago I had my yearly lab work, which I asked to include fasting insulin, and results are all good.  (got results in 2 days plus doctor's comments, which I don't reed because I know how to read the results, ha ha).  My yearly checkup with the primary care physician has been delayed 4 months,  but I care little because I will only hear how good I'm doing.   And I give him some recommendations, ha ha!

Less can often be more when it comes to health and well-being. Focusing on a few key, effective strategies and making sustainable changes can sometimes yield better results than overwhelming yourself with too many things to do. Quality over quantity is a wise approach. Keep it simple and effective in your health journey!

[Steve5380]

3 minutes ago, Swimfun said:

Less can often be more when it comes to health and well-being. Focusing on a few key, effective strategies and making sustainable changes can sometimes yield better results than overwhelming yourself with too many things to do. Quality over quantity is a wise approach. Keep it simple and effective in your health journey!

 

You could be perfectly right if we ourselves were simple.  But we are very complicated machines.  A car is something simple to care for:  change the oil, keep the battery in good shape, keep the tires inflated, keep water and hydraulic fluids at their right levels.   We have much, much more that can go wrong.  Not for nothing medical science keeps evolving all the time, hopefully in the right direction and holds contradictory theories.  There are so many medical specialties!  And a huge number of prescription drugs. 

 

You are right that there are just a few areas for strategies:  healthy environment, good nutrition, enough physical activity.  But each area has many details. 

[keyboard]

Got the Gut Health report by analyzing the bacteria composition from the poop sample. Same as the DNA Health report - a few pages of statistics and "cohort" comparison but mainly advertisements. Perhaps there's just not enough science to say this is the normal or another trend that they are milking money out of. A bit disappointed with the result though and who knew there is a gene for satiety.

 

There's a big list of do/don't on food, but in our context, it's just something that's not achievable (e.g. Mediterranean diet) from hawker food, eating out or supermarket.

[keyboard]

The package included a 45 mins review by a Health Practitioner, which is very much like a Sales call. They read you the result of the report and asks, how relatable are you with this information. Feels like the bogus psychic mediums i see on youtube when doing a cold reading. Tells you (without knowing your company plan), that you can buy things from their website (vitamins/monitoring) and is claimable - in my company case is not.

 

Their "cohort" is based off about 20k users which i'm guessing is insignificant to get an ideal and who knows from which demographics.

 

Key thing i took away which i find "helpful" is that bring your own brown rice and have it with hawker meals (replacing the simple carbs - just throw away the rest and eat the ingredients) and for meals, eat the protein/fat/veg first, then the simple carbs even though the entire meal is within 20 mins.