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Health and Wellness

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.

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  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.

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  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.

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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.

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  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.

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  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.

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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.

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  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.

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  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.

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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.

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• 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.

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21
Feb

3 Shocking Signs You’re Not Getting Enough Sleep

It’s easy for us to neglect ample sleep especially if we are bombarded with too much workload or busy with social media and the Internet. The obvious signs of lack of sleep are usually tired and puffy eyes, dark circles and a lethargic disposition.

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Alarmingly, there are also other unnoticeable signs that mean we should get more sleep. To determine if you are getting enough rest, there are 3 signs of having inadequate sleep.

Gaining weight

If you’re baffled by the weight gain you’ve been experiencing despite your healthy diet, perhaps it’s time to take a look at your current sleeping pattern. If you get less than 7 to 8 hours of sleep at night, your body’s way of using energy and its ability to burn fat will be affected. Lack of sleep will also make you eat more. Because you feel sluggish, you will crave more sugary foods to get more energy- a major factor in weight gain.

Easily forgetting things

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Lack of sleep will lead to loss of focus and a decline in our memory. Experts stress the importance of being well-rested because poor sleep can have negative effects on our thinking abilities. If you notice that your attention span, concentration and reaction time are declining, it’s time to rethink and improve our sleeping patterns.

Looking haggard

Sleep is important because it is during this time that the body regenerates our cells and do repairs to our skin. Without proper rest, the body becomes susceptible to harmful free radicals we get from the environment, making us look older and haggard. Lack of sleep will also speed up the formation of fine lines on our face and worsen existing skin problems like acne.

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08
Nov

3 Good Ways to Eliminate Fat

Today, there are so many modern techniques to get rid of the fat in your body. In fact, some methods claim it only takes 5–10 minutes to burn those fat. In addition, you will not feel tired because all you have to do is sit, press some button and wait for minutes to see the results. Indeed, technology provides convenience to individuals who want to lose fats right away.

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On the other hand, the natural method for eradicating body fats is still the best and effective way. Here are some natural processes of removing fluffy bellies:

  • Transform your way of life – Many overweight individuals complain about exercises that say it is an effective body workout. They blame the exercise because they do not lose weight. They may lose some but not as much as what they want to. Oftentimes, there are people who just want to have faster result that is why they complain much. Moreover, they blame somebody because of their failure.

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  • Drink lots of water – Most of the time, heavyweight individuals ignore this one. They tend to drink slimming tea and other beverages that can help them lose weight. There are a lot of claims that this works, but in reality, it really doesn’t. It only increases the risk of having serious illnesses.
  • Reduce consumption of carbohydrates – These are foods like rice, pasta, breads and potatoes. It is hard to refuse these foods because these are part of our daily meal. However, you can find some alternatives like eating vegetables as well as fruits. Aside that it is nutritious, it contributes a lot to weight loss.

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05
Nov

Preventing Medical Errors

Doctors also make mistakes. They are also human beings. Mistakes can occur anywhere in the health care centers, birthing places, clinics, hospitals, nurse rooms, pharmacies and more. These medical mistakes include the wrong prescription of medicines, wrong type of injection used to patients, malfunctioned equipment and laboratory results. It is true that medical practitioners are fully equipped with knowledge. But they can also commit mistakes once they are on the floor doing their job.

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Actually, there were group of surgeons who were sued for the death of a girl who was scheduled it blood transfusion. After the operation, doctors thought that it was successful until the patient shows unusual act. The doctors then realized that they have injected the wrong type of blood to the patient. They tried to rescue the girl and conduct another operation but the girl died. Today, the most common error of doctors is the facial surgery. A lot of people nowadays want to improve their face. Most individuals who did these were actors and actresses.

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They spend millions of dollars just to see improvement on their faces. They don’t care about what will possibly happen as long as they achieve the look that they want. But they have to do it because they want to look younger. Most individuals who undergo a facial operation are women who are in the age of 40 years old and above. They want to stay younger by having a surgery to eliminate all elements that contribute to skin and face aging.

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05
Sep

Time to De-stress

With the ever-increasing stress that our daily lives entail, it would sure be nice to just pause for a while and relax. One great way to de-stress is through meditation. Even if you’re a newbie when it comes to meditation, that’s no problem because there are many groups here in Singapore that do offer classes to guide you through it step by step .

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Singapore Free Meditation Group

This community of various professionals was founded on October 3rd, 2012 with an aim to offer programs and workshops on meditation to their fellow Singaporeans. They are non-denominational, non-religious and anyone who’s interested is very much welcome to join for free. The sessions are conducted in English every Tuesday, starting from 8PM until 9PM and the venue is at The Makeup Room, 236A River Valley Road, Singapore 238294. For more details refer to their site at singaporefreemeditation.com.

Singapore Breath Meditation

The Singapore Breath Meditation Group teaches meditation through the simple yet effective act of proper breathing. It is also a non-religion based group which seeks to assist others in achieving an inner state of well-being and better balance in one’s life. Their two upcoming meet-ups, totally free of charge, will be on April 27th and May 4th, 2014. To reserve your slot, you need to join their group on their website at meetup.com/breathmeditation/.

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Sahaja Yoga Meditation Society

As a non-profit organisation, the Sahaja Yoga Meditation Society aims to share the knowledge of meditation, self-realization, and the promotion of healthy lifestyle in the community. In Sanskrit, sahaja is the word for “spontaneous” while yoga means “union”, which translates to what the society is encouraging – spontaneous union with the self through channeling the energy within us. To experience the benefits of this meditation, everyone is free to join. Their classes held at One Commonwealth #09-28 have four available schedules while the classes at 2 Sembawang Crescent are only held on Saturdays.

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