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Does Your Child Need a Nutritional Supplement?

Posted on by Posted in Gourmet World, Health and Wellness, Parenting .

As parents, you would always want to give the best for your child, including complete healthy meals to allow them to grow strong and healthy. Most parents also choose to give vitamin supplements during the crucial growth years especially when the child is picky with the food, but is it worth it?

Children Need Complete Meals

If your child already eats a variety of food, then the short answer is no, because there is no better substitute to food as the primary source of vitamins and nutrients. However, if your child is picky or has feeding problems, you need to consult a pediatrician first before adding a supplement to his/her diet.

Be Wary of Supplements with Promises

Supplements that claim they can make your child smarter or disease-free are probably lying to you. After all, these are just supplements, not medication; and there are no valid proofs that can back up their claims. Be wary as well of supplements that have not been regulated and tested properly, even if the label says it’s all-natural and herbal.

Your child might have allergic reactions or intolerance to the ingredients in suspicious supplements. Some of them are known to have contaminants and are usually less well-regulated than medications, not to mention the host of side effects caused by the ingredients and their reaction to medications currently taken by the child.

Know What Your Child Lacks

Not all children lack the essential vitamins and nutrients needed for growth and development, even the picky eaters. Most of vitamin A, B, C, and E are found in most food; however, vitamin D, fiber, calcium, and omega-3s are only found in low doses in most meals according to various studies. To meet the daily nutritional needs, the pediatrician will advise you to serve more milk, soy, orange juice, cheese, yogurt, fortified eggs, fish oils, canola oil, nuts, flaxseed, high-fiber cereals, and fruits and vegetables.

Know What to Look For

Follow instructions from the pediatrician when looking for children’s supplement. Generally, you should look for products that have a clear instruction and dosage for specific ages and are packed specifically to be child-proof. Be careful when trying to self-medicate and adding more supplements other than that already recommended by the doctor, because it can lead to an overdose. Supplements, however, should never substitute healthy meals consisting of fish, whole wheat, vegetables, dairy, and fruits.

Know the Food Pyramid

To give you an idea how much vitamins and minerals your child needs during his/her growing years, follow the simple food pyramid guide recommended by most pediatricians in Singapore.

  1. Two or three servings of milk, cheese, and yogurt
  2. Two or three servings of meat, poultry, fish, eggs, dry beans, and nuts
  3. Three to five servings of vegetables
  4. Two to four servings of fruits
  5. Six to eleven servings of bread, cereal, rice, and pasta
  6. Occasional treats with fats, sweets, and oils

Skills We Get From Playing Sports That Help Us Be Better at Work

Posted on by Posted in Self-Improvement, Top Sports Stories, Work and Employment, Work Life .

Throughout the years, many Singaporean athletes have been recognized around the world. In addition to that, Singaporeans are also quite known to be hard workers in their day jobs. It might seem far off, but can we actually find a connection between sports and work? Actually, the answer is yes! Here’s why:

Leadership

One skill that naturally gets developed in sports is leadership. In team games, for example, there will always be that one athlete who stands out when it comes to taking control of the situation for the team. If you develop this skill, you can expect that you can also be a good leader at work. Being able to lead can be a pillar for success. In addition to that, you’ll also be looked up to by your peers.

Teamwork

One of the most common skills between sports and work is the ability to work with others. You’ll have to expect that you’ll be working with a lot of people along the way. In sports, you work with your team to achieve certain goals together. Of course, you will do this at work also. We can develop our teamwork through sports because they teach us not only to move together with others but to know our individual similarities and differences. Understanding this will be a foundation for success whether in the office or at the playing fields.

Respect

When we play sports, we absolutely have to pay respect to our teammates, coaches, the referees, the opponents, and even the spectators. Respect is something that is deeply taught to athletes. When it comes to a job, you’ll have to respect the authorities, your seniors, your co-workers, and your clients. Showing respect displays who you are as a person. This means you are looked upon highly no matter if you’re an athlete or intern at a big company.

Composure

Some of the greater skills developed in sports are composure, self-discipline, and mental toughness. There are times when games can get rough or the pressure is too high. The athlete is expected to power through these situations in a disciplined approach. They are taught that these situations are when they will have to step up to get better. Having this skill when you are already working can also be valuable. When you are faced with stressful, high-pressure situations and you compose yourself well, you can easily get through these challenges.

Dedication

When you are dedicated to your sport or team, you will do anything to get better. You commit yourself to practices and other important tasks. This is an important skill to have at work because its very easy to get distracted. Sometimes we tell ourselves to just give up on the job because it’s too tiring. But when we learn to be dedicated, we have the ability to power through these negative thoughts.

6 Ways to Promote Healthy Aging

Posted on by Posted in Health, Health and Wellness, Lifestyle .

To put it simply, healthy aging is the process of maintaining your functional abilities even as you grow older. Promoting healthy aging enables one to do the things he/she values even in older age. If one wants to live long and healthy, he should start considering these different things as early as possible.

Be physically active

One of the best ways we can take care of physical and even our mental health is to exercise regularly. For one, regular exercise can help you maintain or achieve your ideal weight. This can have many positive effects on your skeletal and muscular health in the long-term. Being physically active also helps us keep our hearts and minds healthy.

Eat healthily

One problem in our time today is that we eat too much food that’s high in sodium. The recommended daily intake of sodium is only 2300 milligrams but because of junk food or processed food, we even hit as high as 3400 milligrams. If this is done every day, this can be very harmful to our health since it leads to high blood pressure and eventually cardiovascular diseases. So try to limit sugary food, processed food, and other items that are unhealthy.

Get enough sleep

For many Singaporeans, the lack of sleep is a real issue. If you don’t know, humans can actually go longer without eating than without sleeping. Not having enough sleep can affect the body in different aspects. You’re not giving your brain time to rest. You’re also not giving your body time to recover and store energy. These things, of course, can build up and will not be a positive thing as you grow old.

Look for ways to relieve stress

Stress can be a major cause of cognitive decline that comes with age. It can cause hormonal changes, memory loss, lower immunity, and etc. That’s why it is also important for you to find ways to relieve stress. Exercising is already a given. You can also find a hobby or certain activities that you simply enjoy and find relaxing.

Constantly challenge your brain

Another common problem that comes with aging is Alzheimer’s or dementia. Fortunately, there are ways for us to avoid or at least delay memory loss over time. That’s by constantly challenging your brain. Do crossword puzzles, sudokus, learn a new language, and many more. Just like your body, your brain also needs regular exercise to stay sharp and healthy!

Interact with others

Lastly, you should remember to always maintain your relationships with others. Isolation is the most probable cause of depression in older people. Interacting with others can help one feel fulfilled even as he/she grows old. Social interactions are something we innately need as humans.

6 Fashion Trends to Expect Next Year

Posted on by Posted in Fashion Tips .

Ever since 2017 started, the air has been buzzing with gym membership renewals, as well as the need to reinvent your wardrobe for a new you. But regardless if you’ve decided to embrace your love of sweatpants or welcome a big change in your look, we listed down some fashion trends you should be keeping your eye on 2020.

1.  Pink-Themed Pieces

Pink is making a comeback in the fashion industry in every possible hue and shade imaginable. It was visible in every collection on the runways; it’s perfect for warming every skin tone, as well as evoking feelings of love and romance. Be it muted, neon, sharp or soft, pink-themed clothing pieces are definitely here to stay.

2.  Sporty 90s Stripes

The 90 stripes is now considered as a chic replacement to your basic white tees. So be prepared to see lots of bold primary stripes in every silhouette and shape. If you’re one daring fashionista, mix and match with opposite prints or varying width stripe. 2017 might just be the perfect time to pull out and wear that Tommy Hilfiger windbreaker that you’ve been keeping in your closet.

3.  Mod Florals

We know, summer is always the best time to wear that floral prints, but this year, do anticipate the revival of the 60s mod style. Oversized or small, neon or monochromatic, expect every store in Singapore to be filled with those groovy mod florals.

4.  Bad Girl Style

Whether you’re one of the bad girls in high school or you wanted to be one, 2017 is here to give you a second chance. This year, expect high-fashion slogan tees matched with ladylike silhouettes set in unusual fabrics. Be warned though that this trend isn’t for the faint of heart. It’s eclectic, bold and requires the use of leather clothing pieces.

5.  Bold Earrings

Alluring, bold statement earrings are trending these days. From McQueen to Marni, mix-matched and over-the-shoulder sparkles are just everywhere. So go ahead and raid your mom’s jewellery box, and march into the year like the chic and fierce woman that you are.

6.  Mega Platforms

Platforms are another trend that’s surging this year. They’re the new must-have shoe – and the chunkier your platform the better. Whether you prefer a flat form or a platform, laced or wooden, expect to see various styles of this height-enhancing footwear this 2017.

Whether you’re thinking of reinventing your wardrobe or sticking to your usual style, do keep an eye out on these fashion trends so you can impeccably improve your OOTDs.

Spice Up Your Space

Posted on by Posted in Home Decor, Lifestyle .

5 Budget-Friendly Ways to Freshen Up Your Home

 

Just like your closet, your home also needs to be refreshed every once in a while. However, home décor and furniture tend to be way more expensive than clothes – it often takes a lot of cash to run out and fully redecorate one’s space. Fortunately, there are some excellent ways to spruce up your home even when you’re on a shoestring budget. Here are a few suggestions for when you’re redecorating itch strikes.

1. Paint a Wall

A fresh coat of paint is a good way of freshening up your place, and depending on the scope of your redecorating project, could be completed immediately in the afternoon or during the weekend. You can spray paint a particular design to increase the glam factor of your niche, or if you’re feeling a bit ambitious, paint a whole accent room or wall.

2. Swap Some Household Hardware

Sick of your boring switch plates and cabinet knobs? If so, switch them up with some quirky, decorative handles and hardware available in the nearest home depot in your place. These pieces often vary in price, so be sure to choose something that’s inexpensive but unique at the same time.

3. Spice Up Your Gallery Wall

Going the DIY route and displaying images from your favourite magazine is one of the best ways to freshen up your gallery wall, and eventually your entire space. You can simply hang them on the wall using a washi tape or display them using a clipboard. Have a hat or necklace you no longer use? Pin them in your gallery wall too. The possibilities are just endless when it comes to freshening up your gallery wall.

4. Add Flowers or Any Kind of Plant

Make it a habit to include purchasing fresh flowers every time you go out to buy groceries. A bouquet of flowers will likely cost you less than five dollars, and that’s already enough to brighten up your space. Air plants and succulents are a good option too, since not only are they trendy, they’re quite easy to care for as well.

5. Redesign Your Shelves

Another great way to spice up your space is to restyle your shelves by changing the items that will be displayed. Candles, pretty books and other decorative objects can all be rearranged to create a completely new look. You can simply relocate your favourite candle on your nightstand or arrange your books based on their colour.

Freshening up your space doesn’t have to cost that much. Simply putting these tips to work is already enough to update the way your home looks even if you’re redecorating on a shoestring budget.

10 Best Post-Apocalyptic Novels

Posted on by Posted in Literature .

If you still can’t get enough of post-apocalyptic movies, try these novels with more detailed worlds and unforgettable characters.

1.  Alas, Babylon by Pat Frank (1959)

Considered as one of the books that first discussed nuclear fallout, most of the events take place in a small town called Fort Repose. One of the residents of the sleepy town received warning from his brother in the form of a quote from the book of Revelation.

2.  A Canticle for Leibowitz by Walter M. Miler, Jr. (1959)

Told from the point of view of different characters spanning a thousand years, most of the events are centered in a monastery and the monks of the Albertian Order of Leibowitz. These monks are dedicated to the preservation of science and the protection of the books from mobs who think knowledge should be destroyed.

3.  Earth Abides by George R. Stewart (1949)

It is the tale of humanity’s rebirth from a disease that nearly wiped out the population. Isherwood Williams, one of the survivors, was lucky to be in the mountains when the cities collapsed. He returns home to find everyone was gone.

4.  The Postman by David Brin (1985)

Gordon Krantz was wandering the wasteland with no clear destination in mind until he discovered a cache of mail in a postal van. He decides travel in order to give hope to people by telling them that the country will be restored soon.

5.  The Drowned World by J.G. Ballard (1962)

Robert Kerans is part of team of scientists sent to map a boiling lagoon, but soon found that he has to live in the area with a few other people after the others fled elsewhere.

6.  Blindness by Jose Saramago (1997)

The story is told from the point of view of various characters who are feeling the effects of an epidemic of blindness. The loss of sight resulted in a breakdown of civilization.

7.  Metro 2033 by Dmitry Glukhovsky (2005)

Survivors of a nuclear holocaust now inhabit the metro stations underground. In time, they have developed into bickering states, as humans tend do. The story follows Artyom and his quest to find out who the Dark Ones are, creatures that might have come from the surface and have been attacking the survivors.

8.  One Second After by William R. Forstchen (2009)

The residents of a small town suddenly lost their communication lines and electric service, a small inconvenience that later plunged a modern society into panic because is not prepared to live in a world without its conveniences.

9.  Emergence by David R. Palmer (1984)

A little girl is orphaned following a bionuclear plague nearly kills off all of the humans. She doesn’t know, however, that the plague has not affected her because she is a new species of human with better survival chances than the others.

10.  The Day of the Triffids by John Wyndham (1951)

Two disasters are about to wipe off the remnants of the human species. The first was a plague of blindness probably caused by a meteor shower, then the survivors are picked off by a plant species, triffids, that were probably accidentally released.

4 Homemade Bread Recipes

Posted on by Posted in Gourmet World .

Making bread isn’t a challenge. In fact, it is easier and more fun to make bread at home than purchasing the usual loaf bread at the bakery. Here are delicious and easy-to-make bread recipes you must try.

Irish Soda Bread

Ingredients: 4 tablespoons butter, 1 lightly beaten egg, 1 ¾ cups buttermilk, 1 cup raisins or currants, 1 teaspoon baking soda, 1 teaspoon salt, 1 tablespoon sugar, and 4 to 4 ½ cups flour

Preparation: Preheat oven to 425°F while whisking flour, sugar, baking soda, and salt in a bowl. Gradually whisk in butter and raisins/currant until the mixture looks coarse. Next, whisk in egg and buttermilk to slowly knead the dough until stiff. Add more flour if dough is sticky then gently knead into a round loaf, however, be careful no to knead too much. Place dough in a greased baking sheet, score the top with a knife, then bake for 35 to 45 minutes.

 

French Bread

Ingredients: 1 tablespoon honey, 1 tablespoon active dry yeast, 1 ½ teaspoons salt, 1 ½ cups warm water, and 3 ½ to 4 ½ cups flour

Preparation: In a bowl, mix water with yeast, salt, and honey. Let mixture sit for at least 5 minutes to wait for foam to appear on top. After 10 minutes, add flour then knead the dough until the ingredients are fully combined. Form dough into a loaf and cover with a towel for 20 minutes. While waiting, preheat oven to 400°F. When ready, score the top of the dough then bake for 16 to 20 minutes.

 

Cinnamon Rolls

Ingredients: 2 cups flour, ¼ teaspoon salt, 1 tablespoon baking powder, 1 ¼ cups sugar, 1 egg, 1 cup milk plus 2 tablespoons, 1/3 cup sour cream, 3 teaspoons cinnamon, and 1 ¼ cups powdered sugar

Preparation: Preheat oven to 350°F and grease a baking pan. Mix flour, baking powder, salt and ¾ cup sugar in a bowl then set aside. In another bowl, combine milk, egg and sour cream. Pour this wet mixture into the first bowl with the dry ingredients and mix well. In a third bowl, mix together ½ cup sugar and cinnamon.

Using a fork, mix in the sugar-cinnamon combo in the batter by swirling, taking care not to stir too much. This will create a swirly pattern on top. Bake for 40 minutes. Meanwhile, create an icing by mixing 2 tablespoons of milk with powdered sugar. Pour this on top of the freshly baked bread.

 

Cheesy Breadsticks

Ingredients: 12 ounces mozzarella, ½ cup milk, 3 cups flour, ½ cup melted butter, 1 teaspoon salt, 2 ¼ teaspoons yeast, 1 ½ tablespoons sugar, 1 cup warm water, salt and pepper, garlic powder, and parmesan

Preparation: In a bowl, combine yeast with sugar and water. Let mixture sit for 5 to 10 minutes before adding milk, salt, and a cup of flour. Whisk thoroughly before kneading the dough. Meanwhile, pour ¼ cup melted butter on the bottom of a baking pan then place the dough on top. Wait for 15 minutes for the dough to rise, then spread the rest of the butter on top. Season with salt, pepper, garlic powder, mozzarella, and parmesan then bake for 20 to 25 minutes in 350°F.

How to Manage Your Time for Work-Life Balance

Posted on by Posted in Work Life .

Singaporeans are among the hardest working people worldwide. Although hard work is typically good, there are some who lose control of their work-life balance. This can be the cause of stress build-up and general tiredness at work. So, here are some things to take note to keep your time balanced at work.

Plan your day
Plan your schedule for the day and stick to it. Strictly following your schedule will typically help you finish your tasks as quickly as possible. Set a time for each activity you have for that day and try to finish your tasks at the time you set. Don’t worry if you start or finish late, as long as you try your best to follow your schedule.

Prioritize
When you have your schedule sorted out, it would be helpful to do your most important tasks first. This takes off a huge burden of your shoulders as you are able to finish a major assignment as early in the day as possible. This also allows you to erase your unnecessary obligations or at least cast them aside until later when you have no more things to do.

Delegate the work
Many people have reservations about delegating with their co-workers. Some don’t share work with others because they think that if they want it done correctly, they will have to do it themselves. There are also others who are afraid to delegate because they assume others might think of them as lazy and taking advantage. But if you think about it, you’ll never get done with anything if you demand to do everything yourself.

Don’t allow yourself to be distracted
Minimize distractions by putting your phone out of plain sight or blocking social media sites during work hours. Obviously, when you allow yourself to be distracted and procrastinate, you get less work done. You say to yourself, “I might be able to do this at home later so I’ll just scroll through Facebook for a while.” Now, you’re already doing work at home, even though you could’ve finished everything in the office.

Keep your work environment clean
Can you imagine that one time when you had to look for an important file and you took an hour to do so just because you have a messy pile on your desk? Keeping your place clean and organized will do you wonders when it comes to productivity. Have a clean work environment can also reduce stress and anxiety during work.

Relax
Relaxing doesn’t necessarily mean going to a foreign country for a one-week vacation. It can simply be meditating for 10 minutes or taking a walk outside of your office for a while. Many people seem to think that relaxing in the office is only a waste of time. But taking a break from work even for just minutes will usually boost your productivity throughout the day. Just remember not to relax too much.

How to Overcome Self-Doubt and Boost Your Confidence

Posted on by Posted in Self-Improvement .

Make no mistake, everyone doubts themselves from time to time. But when that little voice starts to take over, it holds you back from all the opportunities and challenges you may face in life. Even so, there are many ways to overcome this and live life confidently.

Take action
If you want to start with something, just do it. It’s very easy to think to yourself, “Oh, I’ll go to Gymmboxx and lift some weights,” but nothing really happens because you’re just thinking it. When you keep it all in your mind, that’s when thoughts of self-doubt coming swimming around. That’s why it’s better to just take action and experience it for yourself. That way you’ll know that you are capable of doing it.

Don’t compare yourself with others
Comparing yourself to others is both a cause and an effect of self-doubt. This is also fairly overwhelming because of social media, where everybody just flaunts their success. But, you should learn to stop comparing your success with that of others and remember that each and every person has his/her own journey to take.

Take a break
Move your attention to something different and take a moment to relax. When you’re able to take a step back, you will be able to clear your mind of doubt and look at things in the bigger picture. You’ll also have a new perspective and maybe even have a fresh take on the things you want to do. It will be easier for you to make decisions and take action when you’re free from negative emotions.

Improve your own skills
If you’re confident with your own skills, you typically will not have to worry about making mistakes knowing that you’re already good something. Constantly sharpen your abilities so that you will always feel confident about yourself all the while also improving on your weak points. You will be able to remove self-doubt and feel more competent when taking action.

Get advice
Even though it is important to work on improving ourselves, having other people to lean on will also do just as much for us. When you keep your thoughts to yourself, everything becomes biased and you’ll only be blinded by your inner critic. Don’t be afraid to seek help from loved ones, friends, mentors, and etc. Chances are, they see great things about you that you don’t see in yourself.

Recognize that not everything is about you
Self-doubt will easily take over if you overthink and worry about what others think of you. Take the example of going to the gym. You may feel anxious because all the buff people are looking at you seeing how scrawny you are. That’s really only your mind playing tricks on you. People don’t really care much about what you’re doing because they’re too busy with themselves.