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Archive for April, 2019


4 Crucial Reasons Why You Should See a Therapist (and Not Just Your Friends and Family)

Mental health and wellness is one an important aspect of our lives, and having good mental health helps you cope and develop resilience in the face of life’s adversities.

Part of maintaining good mental health is being able to find out what’s in your mind and someone to help you understand why your thoughts are the way they are, and this is why it’s important to make sure that you have someone to talk to.

But while your friends and family may love you to bits, there’s a reason why they can’t replace therapy – and why you should seek it as much as possible:

  1. Your friends and family aren’t trained therapists…

…and this means that they’re not always the best source of advice. They may be there to provide emotional support, but therapists are specifically trained to understand why you think and respond to situations the way that you do.

This also means that therapists are also completely honest and objective without any risk or personal stake.

  • Therapy gives you healthy coping strategies

Mental fitness requires a personalized approach, and there are different coping strategies that suit different people, just as people settle into new things or process obstacles at their own pace.

A licensed therapist will be able to give you the right coping strategy and give you an insight into your psychological behavior. With regular counselling, you’ll be able to grow in ways that might have been impossible to you before.

  • Your problems won’t be minimized

People don’t always get along well with their families, and if you happen to have a difficult relationship with yours, it may not always be safe to share intimate struggles.

There’s also nothing worse than having to go through something painful or traumatic, only to be told by a family member or friend to “get over it” even though they mean well.

Therapists understand that people manage experiences and life events differently, and when it comes to mental issues both serious and sub-clinical, they make sure that you are heard and worthy of attention.

  • You don’t have to feel bad for being “needy”

You – or at least your insurance – will be paying, anyway, so you don’t have to feel bad about constantly “using” one person for support. In fact, because of the nature of the practice, your relationship with your therapist is not meant to be a two-way street.

Unlike most relationships that need reciprocation (i.e. friends may want that friendship back in return, parents need you to be their child), therapists don’t expect anything back from their clients except simply to show up for your sessions.


How to Stop Wasting Food at Home in 3 Easy Steps

If you love eating and enjoy the experience, food is certainly life. However, there’s a good chance your busy schedule and your lifestyle affects how you keep food in the fridge, which means you end up throwing more away than you should.

But the good news is there’s a fix for this. By taking the right steps, you can cut down on your food waste save both the planet and your wallet:

            1. Take a picture of your shelf

If you don’t have the time to make a list of everything in your fridge and your pantry, all you need to do is take a picture of both on your way out.

Not only does it take much less time, but it also helps you know more accurately how much of one item you already have as well as the items that you need more of – or the ones you might need to consume quickly for your next dinner plan before they go bad.

            2. Make a meal plan

Making a meal plan is arguably one of the best ways to reduce food waste. By planning your week and being realistic about your budget, you can not only save money, but you’ll also keep your food waste to a minimum.

For instance, if you like eating out, budget according to what you can afford and count in your expenses when you do, especially if you plan on doing so three out of the seven days of the week.

You should also plan out the meals you cook if you prefer to eat at home. It helps to make a list of the food items you need for your recipes, and sticking to it as much as possible can help you cut down on the expenses.

This is where a calendar will be really helpful for you, and the more details you add in your calendar, the better and more hassle-free your schedule will be.

            3. Embrace the leftovers

Leftovers are a part of life whether you cook your own food or not. But just because it’s old doesn’t mean it still can’t be eaten – all you need is a dedicated schedule for finishing leftovers and a little creativity and effort to make them into new dishes.

For instance, overripe fruits and leaves can make for a healthy smoothie in the morning and tomatoes that are close to going bad are a great excuse to make pasta sauce. Cooked meats can even be incorporated into salads, and vegetables can be made into Buddha bowls.

However, when it does go bad, you’ll know by simply looking at it, in which case you need to get rid of it.


5 Health Benefits of Eating Eggs

You may notice that in coffee shops, the usual Singapore-style breakfast includes a cup of kopi, some kaya toast, and a soft-boiled egg. But more than a delicious-looking addition to breakfast, eggs are among the most nutritious food in the world. Here, then are some of the health benefits we get from eating eggs.

1. The case of cholesterol

It is true that eggs are high in cholesterol. One whole egg contains 212 mg of cholesterol, more than half of the recommended daily intake that is 300 mg. Because of this, eggs have earned a bad reputation since the 1990’s. Later on, though, it has been found that the high cholesterol from eggs did not necessarily increase cholesterol in the blood. Plus, eating eggs is also a great way to increase good cholesterol.

2. Reduces the risk of heart disease

In relation to the point above, we should recognize that consuming food high in saturated fat and trans fatty acids can have more detrimental effects to the heart compared to the cholesterol in our diet. Additionally, eggs contain a good amount of selenium which functions as an anti-inflammatory to reduce the risk of cardiac arrest and heart disease. Also, bad cholesterol comes as small and dense particles. Consuming an egg actually changes those particles to larger LDL, which is basically related to lower risk of heart disease.

3. Contains quality protein

You may have heard of some bodybuilders consuming 2-6 raw eggs a day, and for good reason. Eggs are not only high in quality protein, but they also contain the right ratios of amino acids essential to the body.  Proteins are typically the building blocks of the human body. They are used in muscle growth and repair, and also produce tissues and molecules for other functional purposes in the body. In the case of bodybuilders though, it is still recommended to cook the eggs, not only for safety but also because the heat will allow the protein to be more easily digestible.

4. Choline

Is it the first time you’ve heard about this? Don’t worry a lot of people don’t know it too, but choline is actually an essential nutrient for brain development, muscle control, and nerve and memory function. Because of the lack of knowledge about it, most people don’t get enough of such an important nutrient. Fortunately, eggs are great sources of choline.

5. Protect the eyes

Many people don’t expect it, but eggs also have benefits to our eyes. The egg yolks contain lutein and zeaxanthin which are nutrients that slow the age-related degeneration of our eyesight. They are anti-oxidants that stay in the retina to protect the eyes against harmful wavelengths of light, like those in our smartphone, computer, and TV screens.


Ways to Deal with People You Don’t Like

Singaporeans are among the hardest working in the world. Even so, many individuals get built-up stress from work. Among the common workplace issues one may face, interpersonal conflict and communication problems are the ones that normally increase anxiety and stress. Whether at work or at home, here are some ways you can deal with people you don’t like.

Recognizing the fact that everyone is different

You may have already heard the line “nobody is perfect” a million times, but of course, it wouldn’t be said again and again if it wasn’t true. Recognizing that people have different beliefs and values will make it easier for you to understand them. When they start to display unpleasant behavior and disagreeable actions, you will at least know how to approach them calmly and smartly. With this, you will see that the person you don’t like isn’t necessarily bad, he/she just has different beliefs and values.

Treat them equally with others

If by chance you’ve earned an enemy, it would be very helpful in resolving the issue if you remain fair and unbiased towards them. If they feel an atmosphere of hostility from you, they will most likely reciprocate those feelings and the problem will only grow bigger. If they see that you treat them just as well as you would others, they might consider their actions better next time. Of course, this doesn’t mean you have to agree with them completely, you only have to be consistent with civility.

Focus on yourself

It’s easier to change your own attitude and behavior than to expect someone to do so. When you focus on controlling your feelings and stop comparing yourself to others, you can rise above all the conflicts and disagreements. However, this doesn’t mean that you should stop listening to the opinions of others. You’re only giving yourself time to reflect on your frustrations to be able to overcome them without venting on others.

Let things go

Recognize that there are things simply not worth your time and attention. If you think that an argument with a co-worker is only going in circles, just let it go as it’s only wasting your time. If a person keeps bugging you, ask yourself how engaging with this person will affect your work. Supposing you can take advantage and it can benefit you in some ways, by all means, do it. Otherwise, it would be better to just lay off of it.

Don’t take everything personally

You may not notice but sometimes what we hate about others is actually something that we don’t like in ourselves. Plus, what causes us to dislike others only starts from a certain misunderstanding. You might get criticized and told off, but think of these as ways to be better rather than taking them personally. Others’ opinions are typically feedback to your own actions, so use them for self-improvement.