Build and Market Online

Seeking to increase your business sales via online? You have found the right place to begin your online business. We have a wide coverage of help tips for the beginner to the experienced business owner in doing well in your business online.

Learn How. Start Today! >>

Successful Case Studies

Subscribe to our RSS Feed

Live and Learn. Subscribe via RSS!

We publish online business tips, case studies, online marketing strategies frequently. Keep up to date with us. Subscribe today!

Health and Wellness

28
Jun

4 Tips for a Better Night’s Rest

According to a poll by SingHealth, 4 in 10 Singaporeans are sleep deprived, which means that on a weekday, they sleep less than the recommended hours of sleep (7 hours). But we all know that sleep deprivation has a lot of ill-effects on your health. Some of these problems include lowering your ability to concentrate, a weakened immune system, plus a host of complications like diabetes and weight gain. But getting better sleep isn’t too hard. Here are a few tips and tricks to beat sleep deprivation.

1. Dim your room
One of the biggest obstacles against a good’s night rest is bright lights. Early humans never had to deal with artificial lighting and went to sleep when the sun did. Eventually, we developed what scientists call the circadian rhythm, an internal clock that tells us when to sleep and when to wake up. However, in our modern world, our bright, artificial lights disrupt our circadian rhythm. If you want to sleep better, you would need to avoid artificial lighting, from light bulbs to electronics.

If you really need to use your electronics before going to bed, there are apps that can dim your phone or tablet so that it doesn’t disrupt your circadian rhythm as much. However, it’s always a good idea to go to sleep without bright lights and electronics to get your body back to its proper circadian rhythm.

2. Keep your room cool
Aside from a dim room, another thing you should make sure of is to keep our room cool. According to studies, optimal temperatures for sleep are at 20 or 21 degrees Celsius. If you don’t have air conditioning, there are other things you could do to cool down your room. For example, open the windows of your room, or use sheets that are light and breathable.

3. Avoid caffeine
Everyone knows that you should avoid caffeine before going to sleep, but not everyone puts this knowledge to practice. Studies have shown that caffeine can affect your sleep even six hours after consumption, so avoid consuming caffeine late in the afternoon. Also remember that there are other sources of caffeine that you probably aren’t aware of, like tea, chocolate, and soda. To stay on the safe side, check the labels of your food when eating anything before bed.

4. Create an evening ritual
All of us have an evening routine, but not everyone has an evening ritual. Our routines usually consist of brushing our teeth, turning off the lights, and falling asleep (after few minutes—or hours– of tossing and turning). But what separates routines from rituals is the intention behind it; rituals make going to bed a thing that you can look forward to. A good ritual can include seemingly unnecessary things like a short walk, drinking a cup of caffeine-free tea, or a few minutes with a paperback, that can make going to bed an enjoyable experience.

13
Jun

Is Your Job Making You Fat?

Now that you have a job, it is much easier to find money to pay the bills and save some for the future. But having money to buy most of the things you need also has its drawbacks. Add to that the lack of time to exercise because you’re always busy making money. Perhaps it’s time to ask yourself if your job is making you fat.

How many hours do you spend on your desk?
The most common cause for weight gain at work is lack of physical activity for days at a time. Most employees sit at their desks for hours, and that’s not healthy at all. You should take occasional breaks to stretch or walk around the office, although that’s not to encourage you to slack off.

How long do you need to commute?
Most employees start their day by traveling to the office, sitting for most of the eight hours at their desk, then spending some more time getting home. That means more time for sitting. Various studies have shown, however, that those who commute burn off more fat than those who drive to work. Walking and biking are also much healthier.

How do you spend your weekend and free time?
Check how you’re spending your free time and weekends away from work. Enjoying life is just as important as earning money for food and bills. Lack of physical activities and hobbies can cause more stress and therefore lead to various health problems. You should also check how your co-workers’ eating habits are affecting you. You may find yourself obligated to go on unhealthy lunches, parties, drinking and late night-outs. You shouldn’t avoid these completely, but you should also make an effort to say no occasionally.

Does your job trigger stress?
Stress can do things to your appetite, that is why some people turn to eating (or not eating) to compensate for the high levels of stress hormones that are wreaking havoc in the body. If you’re the type of employee who also needs to take home the job, your stress level is also much higher and will cause restless sleep that the body might compensate by making you feel hungrier. Employees in overnight shifts also tend to have more health problems that daytime employees, although the body will eventually adjust to the new schedule.

Does your food contain more calories?
Most fast-food are much more affordable than the fare sold at healthy restaurants, not to mention they’re also more accessible. For those who no longer have enough time to prepare a healthy meal, takeouts from the nearest fast-food chain are the most practical, but unhealthy option.

Does your company have wellness programs?
Not only should a good company be able to provide health incentives for its employees, but it is also partly responsible for keeping the personnel healthy physically, mentally, and emotionally. One way of providing a way to de-stress is to set up wellness programs. However, only large companies are willing to invest in activities that they feel won’t bring in more profit.

02
Feb

The Importance of Swimming Today

Swimming is usually thought of as just fun and games. Remember as a kid when swimming meant you would get to play around a huge pool of water where everything seemed fun? Well, swimming is more than just fun and games. In fact, swimming is a great way to improve one’s fitness.

Swimming is a great way to train your body
A lot of people who are into health and wellness would actually argue that swimming should be part of our basic human physical activities. It makes sense, people should definitely learn how to swim. Not only because swimming is a great way to relieve stress but also because swimming really does help us become healthier and better functioning human beings. Intense swimming can be considered as an amazing way to not only burn calories but also exercise and improve your overall physical capacity.

A lot of people who take working out seriously would tell you that they would go for an intense swim at least once a week. Shouldn’t we all? Swimming is a bit different from regular workouts but if we had to categorize swimming with a certain type of workout, we’d have to put swimming in with cardiovascular exercises.

Important aspects of swimming
Swimming relies on two great factors: stamina and endurance. Rather than just pure strength, swimming pushes you to increase your stamina. For those of you who aren’t that into fitness, stamina is very important because it measures how far you can actually go. The bigger your stamina, the more things you are able to do before becoming tired.

Stamina isn’t the only thing swimming is good for, there is also endurance. As it suggests, your endurance is about how much physical stress your body is able to endure. What most people don’t realize is that even if you are tired, you are still supposed to be pushing yourself a little more. The greater your endurance, the more physical stress you are able to take thus allowing your body to improve and grow.

Developing your entire being through swimming
Your body isn’t made to stay within its comfort zone. You won’t improve if you just stay where you’re comfortable all the time. As human beings, improvement and growth is very important and this is why swimming is a great physical activity to incorporate in your string of physical activities.

The benefits of swimming are great and the best part is that you can still definitely have fun while you are swimming. Don’t shy away from a good exercise. In fact, you should look forward to swimming at least once a week. Make swimming part of your lifestyle and you’ll see how much of your bodily functions has improved over time. Start swimming as soon as today!

04
Sep

5 Tips to Live Healthy on a Budget

As an adult, living a healthy lifestyle can be quite challenging. Fitting cooking and exercising into our busy schedules is just difficult – if not impossible. Also, there are the monthly expenses: car payments, utilities and rents, which is why it feels all too overwhelming to also budget for fitness and healthy foods. It’s tough, we get that. Still, there are some ways on how you can eat healthy and fit your fitness needs on your budget. Curious yet? Then try out the following tips to achieve a healthy, but budget conscious lifestyle.

healthy-eating-on-a-budget

  1. Plan Ahead. Eating well even on budget starts before you get to step in the grocery store. You can do this by simply planning your meals throughout the week and buying all the ingredients in one go. If you want to save more shopping time, create a grocery list of the healthy goods you want to eat. Also, one good trick to help you shop healthily is to avoid lingering into the aisles of packaged and processed goods.

 

  1. Be Educated. To eat or not to eat organic is a hot topic these days. If you’re interested in going organic but just can’t afford to buy everything that way, then do check the list created by the Environmental Working Group to help you decide what product is worth buying organic. If you can’t seem to afford organic at all, then don’t worry. Eating non-organic goods is still better than skipping a produce altogether.

article-2302835-190C48E4000005DC-114_468x361

  1. Exercise Outdoors. From parks and trails to lakes and oceans, there are just a so many outdoor locations to use for an awesome outdoor workout. Whether it’s walking, running, biking or swimming, there are numerous ways that you can stay in shape – while enjoying the vitamin D bonus – without any cost.


  1. Enrol in a Free Workout Class. Gym memberships are expensive that’s for sure, but there are many fitness studios and gyms that offer free trial classes. Some cities even have and offer free fitness classes to their residents. But if you’re still interested in getting an affordable gym membership, then keep an eye on for some membership deals.

 

  1. Get Enough Rest. Getting a good rest is what helps in regulating our appetite and making better food choices throughout the day. Other than that, sleep also helps in making better working out decisions that reduces the risk of getting injured while exercising. Truly the perfect way to stay healthy for free.

Living a healthy lifestyle, even on budget, doesn’t really have to be that hard. All you’ve got to do is follow the aforementioned tips, and see how you can easily live a healthy, budget conscious lifestyle.

Man-sleeping-and-snoring-overhead-view

10
Aug

Best Bloat-Busting Tricks to Remember

Bloating happens even to the best of us, and it becomes more unpleasant when you’re trying to squeeze into your favourite jeans. Exercising regularly, drinking water and sipping some seltzer are some of the proven ways to beat a bloated tummy, but these lesser-known fixes will surely help you deal with the gassy feeling that you’re experiencing.

78608485

  1. Leave Out Artificial Sweeteners. Consuming artificial sweeteners naturally results to bloating, as your digestive tract isn’t capable of properly absorbing these ingredients. So start ditching sugar-free sodas and candies, particularly sugar-free gum, because other than the bloat-causing sugar alternatives, you’re also swallowing air every time you chew, leading to a double whammy effect.
  1. Cook Your Veggies. Because most produce is full of fibre, your body might have a hard time breaking down uncooked vegetables. This is why experts suggest cooking your veggies first to soften its fibres, and reduce the amount of gas produced by your digestive system in the process.
  1. Drink Tea. Fennel, ginger and peppermint tea are some of the great tea choices when it comes to controlling bloating. Drink them any time you want, whether before or after your meals, or when you’re already experiencing digestion problems. Peppermint tea gives a calming effect on the stomach, thereby improving its function, while the antispasmodic properties of the fennel tea aids in relieving stomach cramps that often occurs if you have a bloated stomach.

drink-tea-diabatics

  1. Incorporate Probiotics in Your Meals. Bloating is often caused by bacterial imbalance in your intestines, and since probiotics is capable of restoring that balance, getting a regular does of it can be helpful in soothing both your digestive tract and boat. Opt for yogurt brands that contain live and active cultures, or probiotic supplements sold at health food stores.
  1. Increase Your Magnesium Intake. Since magnesium is rich in acid-neutralizing properties, magnesium can help in alleviating a number of stomach issues, from a bloating to chronic indigestion. You can increase your magnesium intake by consuming whole grains, green leafy veggies and fish, or taking supplements.
  1. Perform Digestive Yoga. Other than relieving stress, yoga can now also be used to beat bloating. Just check out some YouTube videos for some quick and easy poses that even a non-yoga practitioner like you can pull off.

Other than the popular ways to beat bloating, you should also try out these easy and simple tricks that’ll surely beat your bloat and ease your stomach pain.

8-yoga-poses-for-better-digestion_13593474940

05
May

6 Nutrition Tips for a Cover Guy Physique  

 

Ever wished to own that six-pack abs you always see on the covers of fitness magazines? If so, start your journey to achieving that cover guy physique with these nutrition tips.

david-beckham-by-doug-inglish-elle-uk-july-2012-11

  1. Take Probiotic Supplement

A healthy digestive system is the window to better physical health. One way to ensure healthy system is to boost the good bacteria and keep your internal running smoothly, which can be achieved by taking probiotics.

  1. Eat Melons

Watery fruits, such as melons, are low in fat and more in water. The water helps transport nutrients faster directly to the muscles, and helps clean the system and the kidney to process protein.

  1. Have Protein Shake and Coffee

According to Physiotherapist Jan Schumacher, consuming a glass of protein shake two hours before hitting the gym and coffee 30 minutes just before you start working out provides the muscles with needed nutrients and wakes up the metabolism. This helps a lot in keeping the body in condition even after a strenuous routine.

home-made-dinner-replacements-shake-concerning-better-dieting

  1. Go Slow With Beer

Restrict beer—or any alcohol—intake as liquor tend to slow down the production of muscle-building enzymes. So if you want to get tighter and bigger, avoid chugging down too much beer when hitting the bar.

  1. Aim for the Right Amount of Protein

Aim for about 150g of protein a day. Eggs, milk, tuna, beef, turkey, and cheese are good sources of protein. Plan your daily meal with these protein-rich foods to reach 150g mark. The right amount of protein is important in building muscles and keeping your blood sugar normal, reducing cravings.

  1. Consume More Fibre

Fibre is a key element of any diet. A diet high in fibre will keep the body running smoothly all the time. Apart from managing weight loss, it regulates digestion, moderates any inflammation, cuts your risk for diabetes, reduces blood pressure, and lowers cholesterol levels.

Achieving a modelesque physique can be really challenging. Getting that well-carved abs requires discipline and (lots of) hard work. But if you’re really eager to look like a gorgeous beast, these things should be a lot easier for you.

Assortment of foodstuffs with a high fibre content, including various fruits and vegetables, wholemeal bread and baked beans.

04
May

Beneficial Uses of Alkaline Ionized Water

More people are now aware of the alkaline level—or pH level—of alkaline ionized water, but not too many yet know about its many uses. Aside from being a clean and healthy drink, alkaline water is used by some Singapore hotels and residential homes as a cleaner and disinfectant. It is also used along with dental care products, laundry detergents, hair and skin care products, and pet care products in various eco-friendly solutions.

Melody_Sink

The incredible savings from not having to buy expensive and potentially harmful products, along with savings you’ll get when you stop buying bottled water, makes purchasing an alkaline ionizing water filter a good investment. You can get more alkaline water ionizer info in Singapore from various health websites before making your decision. Here are other beneficial uses of alkaline water, according to pH level.

Strong Alkaline Ionized Water (pH 10+)

• Pain Reliever

For a natural remedy that provides temporary solution to pain, soak a towel in strong alkaline ionized water and apply it directly to the area of pain. The water works by neutralizing the inflammation and reducing oxidation. Through this, you’ll find temporary relief from back ache, headache, arthritic pain, and sprains.

• Grease and Stain Remover

You can also use highly ionized water to remove stains and grease on clothes, carpets, floors, dishes, in the shower, and inside the oven. It can even get rid of hard-to-remove stains, like red wine, oil, and coffee. Bleach can also be used but unlike bleach, ionized water won’t damage the fabric and does not have that strong, offensive odour, so you’re sure your clothes come out clean, smelling fresh and still in tip-top condition after washing it.

Alkaline Water (pH 8.5 to 9.5+)

• Hangover Cure (pH 9.5+)

More and more people in Singapore find cure for their hangover by drinking ionized water as it contains superior hydration properties. You may also reduce the risk of getting a hangover the next day by drinking a glass of alkaline water after every glass of alcohol, using ice cubes made from ionized water, or diluting your alcohol with the water. It also recommended to drink a glass or two of ionized water before going to bed and upon waking up the next day to replenish the water in your body that has been lost due to alcohol intake.

• Anti-Oxidant (pH 9.5+)

Water fresh from the ionizing water filter contains the highest level of antioxidant. Due to its negative ionic charge, it helps fight free radicals, which are the number one destroyer of cells and cause of cancer. Free radicals speed up our aging process, so neutralizing them with ionized water will help delay signs of aging, such as saggy skin and appearance of lines and wrinkles.

alkaline-water-5

• Cooking and Food Preparation (pH 9.0)

Alkaline water naturally enhances food flavours; therefore you won’t have to use so much seasonings and artificial flavouring, making the food much healthier. Before cooking, soak your fish or meat in ionized water to tenderize it and kill any bacteria in it. Also, you may use the water to make coffee, tea, fruit juices, and alcoholic mixtures to offset the usual acidity of these drinks.

• Plants and Produce (pH 8.5)

While growing plants benefit more from ionized acid water, cut flowers (e.g. table centrepieces and altar flowers) need ionized alkaline water to extend their lives. The same thing goes with fresh fruits and vegetables. Tap water must not be used to wash produce as the chlorine in the water is easily seeped into fruits and vegetables. An ideal way is to soak them in ionized water for ten minutes to wash away pesticides and protective wax and to help prolong shelf life.

Neutral Water (pH 7.0)

• Infant Formula

This water pH level is considered neutral – neither alkaline nor acid. This is the safest pH level for making infant drinks and food and taking medication. Paediatricians recommends that children only take this pH level until they age three to five years old as infants have more natural alkaline in their body.

• For Medications

A higher pH level is beneficial in most cases, but water with a pH level higher than 7.0 shouldn’t be drank along with medications because the clustering of molecules in ionized water can cause time-release tablets to be activated sooner than they are supposed to. Take medications with water from standard water filter—without ionizer—to make sure your medication works the way you and your doctor expects it to be.

With these benefits we showed you—and a myriad of other more, you now know the wonderful benefits of having your own alkaline water ionizer at home. Integrating usage of ionized water into your day-to-day routine won’t only save you from chronic diseases but make your life and well-being so much better as well.

pl3195262-automatic_washing_alkaline_water_ionizer_alkaline_ionized_water_machine