How to Survive a Night Shift Job

 

You have to know that you have a scheduler which is hardwired into you. This is called circadian clock. This clock will help the body determine when it is time to sleep and wake up. However, there are times that your sleep cycle is disrupted because of many activities like traveling between time zones and late night shifts. Dealing with this can be annoying, uncomfortable and tiring.

If you are working every night, it is important that you manage it so you do not sleep all throughout your working hours. Medical professionals and call center agents especially need tips on managing night shift. It is not easy going against the body clock but if you are serious about it, you will succeed. Many Singaporeans need you so you have to be strong.

Here are some tips to survive the night shift:

  • Eat before the shift: There is no problem during the day because the cafeteria has well stocked foods. But when it comes at night, who knows what foods are left. With this, it is important that you eat before your shift. In case you get hungry in the middle of your shift, bring good food.

 

  • Sleep for at least 8 hours during the day: You already know that your schedule is not ordinary. When you come home after your night shift, make sure that you sleep for at least 8 hours during the day. It is quite challenging not to sleep at night because the pace of work may be a bit slow.

 

  • Do not sleep immediately: No matter how sleepy you are, you should not sleep immediately after daybreak. Relax for a while. When the body feels relaxed, it will be ready to sleep.

  • Gradually change work schedule: It is good to always work at night because of the deferential pay but it cannot stay like that forever. There will come a time that you will work multiple shifts. If you are transitioning from night shift to day shift, what better way to do it than gradually? Do not make the sudden change because the body will surely suffer.

 

  • Provide conducive sleep environment: You already know that you should not sleep immediately and then if you sleep, 8 hours of sleep is needed. To sleep soundly, you have to use earplugs, sleep mask and black out curtains if you must.

 

  • Do not depend on pills: There are times that sleep does not come easy. You have no choice but to drink sleeping pills. It is not good to depend on pills because it can alter your circadian rhythms.

How to Rescue an Infant from Choking

 

It is vital that you learn basic first-aid so when things happen, you are prepared thereby increasing your chances of survival. You do not learn first-aid for yourself only but people around you can benefit from it. So, when you hear first aid training courses here in Singapore, you have to enrol right away. Make sure that you learn the Heimlich Maneuver as well as CPR from certified first-aid responders because you can use it in case of severe choking.

What if in this case you encounter a choking infant? Choking may sound harmless but it is the other way around especially if it happens to infants younger than one year old. Choking is actually a serious one because it happens when foreign object is lodged in the windpipe or throat. This will make breathing hard (because of the blockage). You already know what happens when the oxygen is cut off to the brain. You do not want this to happen to the infant.

When you see an infant choking, it is crucial that you perform first-aid without delay. Your goal would be to clear the airway of the infant right away for breathing to resume. Here’s a refresher:

Be seated

You have to be seated while holding the infant. Make sure he/she is facing down on your forearm and resting on the thighs.

Back blows

Infants are very fragile and sometimes it is scary just to hold them. This is not the time to be scared because his/her life depends on you. After ensuring the proper position, you can begin to thump the middle back of the infant – gently. Thumping should only be done using your hand’s heel. Gravity plus back blows are enough to dislodge the foreign object.

Chest thrusts

If back blows do not work, you have to try chest thrusts. Hold the infant facing up on your forearm. Using your two fingers, locate the center of his/her breastbone and then do chest compressions at least five times.

Combine

If back blows and chest thrusts do not work, combine the two and repeat it until breathing resumes.

If the infant is older than one year old, you can only perform abdominal thrusts. Do not overdo it because infants body are fragile and you do not want to break any bone or cause any pain/discomfort. While you try to perform first-aid, call other people around and tell them to call for ambulance. Here in Singapore, responders here are quick as long as you place the call.

How to Plan Heart-Healthy Meals

Changing one’s eating habits can be challenging, even if you know that eating certain foods increases your risk of acquiring a heart disease. Whether you have been on an unhealthy diet for years or you just want to improve your diet, here are some tips on how you can plan out heart-healthy meals. Once you know which foods to limit and which to eat more, you will be on your way towards enjoying a heart-healthy diet.

1. Manage Your Portion Size

How much food you eat is as important as what you eat. Overloading your plates and eating until you’re stuffed will make you consume more calories than you should. A good way to keep this from happening is to use smaller plates and bowls to control your meal portions. Consume larger portions of nutrient-rich, low-calorie foods like vegetables and fruits, and smaller portions of high-sodium, high-calorie foods like processed or refined foods. Following this strategy will surely help you shape your diet and your waistline.

Also, keep track of the number of servings that you eat. For pastas, you should only consume about half a cup (about the size of a hockey puck). For chicken, fish and meat, limit your consumption to only two to three ounces. According to dietitians in Singapore, judging serving portions is a learned skill. So you might need to use measuring spoons or cups until you’re confident of your judgment.

2. Consume More Fruits and Vegetables

Fruits and vegetables are good sources of minerals, vitamins and dietary fibre. A study conducted by a group of cardiologist in Singapore even revealed that these foods contain substances found in plants, which might help in preventing cardiovascular disease. Consuming more vegetables and fruits will help you eat less high-fat foods like cheese, meats and junk foods.

Incorporating them into your heart-healthy diet is also pretty easy. Just make sure that you wash them and keep them in the refrigerator to serve as a quick snack alternative. Also, choose recipes that have fruits and vegetables as their main ingredient, such fresh fruits mixed into salads or a vegetable stir-fry.

3. Choose Whole Grains

As a respected Singapore cardiologist in Singapore will tell you, whole grains serve as a good source of fibre that plays an important role in regulating your blood pressure and improving heart health. Increase the amount of whole grains that you add in your diet by making a substitute for refined grain products – or be adventurous, and try other whole grain products such as whole-grain barley, farro and quinoa.

4. Limit Your Consumption of Unhealthy Fats

Limiting the amount of saturated and trans-fat that you consume is a crucial step in reducing your blood cholesterol levels and lowering your risk of suffering from coronary artery disease. The best way to do this is by controlling the amount of solid fats that you include in your meals. You can also reduce your fat consumption by choosing lean meats or simply by trimming fat off your choice of meat.

Some cardiologist in Singapore also recommend choosing monounsaturated fats found in canola and olive oil or polyunsaturated fats that are found in avocados, certain fishes, nuts and seeds. When used in place of saturated fat, these fats may help in lowering your blood cholesterol. Just remember to use them in moderation, since all types of fat are known to have a high calorie content.

5. Opt for Low-Fat Protein Sources

Eggs, fish, poultry, lean meat and low-fat dairy products are some of the best sources of protein. However, be mindful when choosing lower fat options like skinless chicken breasts instead of chicken patties, or using skimmed milk instead of whole milk; skimmed milk and skinless chicken breasts are actually less healthy option since they don’t have the desirable fat-to-protein balance that the body needs. Fish is another good alternative for high-fat meats, since various types of fish are rich in omega-3 fatty acids that aid in lowering triglycerides.

Legumes, such as beans, lentils and peas, are also considered as good sources of protein with lower fat content and no cholesterol. So substitute plant protein for animal protein to aid in reducing your cholesterol and fat intake.

6. Plan Out Your Daily Menu

Now that you know which foods to have more and which ones to limit for a heart-healthy diet, it’s now time to put your knowledge into action. Use the above tips in creating your menu. When choosing foods for your meals and snacks, health experts in Singapore suggest emphasizing the use of fruits, vegetables and whole grains as the main ingredient. Choose healthy fats and lean protein sources, but limit salty foods.

Also, make sure to watch your portion sizes and add some variety to your menu. If you grilled salmon one evening, for instance, consider making a black-bean burger on the next night. Doing this ensures that your body gets all the nutrients it needs – plus, adding variety to your snacks and meals makes it more interesting.

7. Indulge on Treats Occasionally

Although your Singapore cardiologist emphasizes the importance of sticking to your heart-healthy diet, allow yourself to indulge every once in a while. Eating a handful of potato chips or a chocolate bar won’t derail your diet, but make sure that you don’t use it as an excuse to give up on your healthy-eating plan. If overindulgence is your main concern, then balance things out before treating yourself to your favourite snack.

Incorporating these meal-planning tips in your life is what will make healthy eating more doable and enjoyable. With proper planning, a few substitutions and the help of your Singapore cardiologist, you will definitely be able to eat with your heart health in mind.

Eggs, Fish, poultry, lean meat and low-fat dairy products are some of the best sources of protein. But be careful in choosing lower fat options like skinless chicken breasts instead of fried chicken patties and skim milk as a replacement for whole milk. Fish is another good alternative for high-fat meats, since certain types of fish are rich in omega-3 fatty acids that aid in lowering triglycerides.

4 Relationship Matters You Shouldn’t Share on Social Media

 

We all have that one friend on Facebook who can’t just stop posting cheesy photos (hashtag: #relationshipgoals #feelingblessed) and bragging about their relationship every chance they get.

Although it appears they have the best relationship any person could wish for, sometimes the best sign of a healthy relationship is no sign of it on social media at all. However, if the urge of posting relationship photos and stories creeps up on you, just make sure they don’t belong to any of these categories.

Love Spats

Every relationship has its ups and downs. But overcoming those rocky times requires working through them as a couple, and venting out on social media for the whole world to know won’t help. Doing this will only open the door to unsolicited advices from friends and even complete strangers. Also, sharing your love spats might urge those people close to both of you to take sides, which can only make matters worse.

Public Display of Affection

It’s not uncommon for those in relationship to feel bothered over the lack of relationship posts by his or her partner. When they see you posting couple photos on Facebook or Instagram so often, the jealousy may grow in them, and may start questioning themselves why their partner does not post anything about their relationship. On the other hand, you may appear too cheesy that people start to hate you. Either way, it’s best to keep the love between you and your beau. It’s okay to post cute and fun photos, but not all the time.

TMI-Filled Posts

That ‘Can’t wait for you to get home ;)” wall or tagged post is best delivered as text message or Facebook private message. Do not post anything intimate on social media. While your partner may feel excited or flattered to read that double-meaning message, your mother-in-law surely feels less than thrilled to read that.

Passive-Aggressive Comments

Perhaps, you’ve read an article about meddling in-laws, so you shared it with a caption ‘Sounds familiar,’ or maybe you just hate the fact that your SO is still friends with his past lover, so you shoot off passive-aggressive comments about her on Facebook. Resist that urge next time, regardless of how fine-tuned your privacy settings may be. Don’t assume that your in-laws or your boyfriend’s ex won’t be able to see it or know about it. Word spreads like wildfire with friends of friends, and it will only make you look like you’re the villain.

Social media isn’t bad. In fact, it’s a great platform to communicate with the important people in your life. However, when it comes to your relationship, be picky of the things you share. By sharing too much online, you risk damaging the relationship you have.

5 Things You Do on a Daily That Slows Down Your Metabolism

 

You’ve heard it all before—what you need to do to speed up your metabolism is to eat more fibre-rich foods, drink more water, exercise, yadda yadda yadda. But other than knowing what’s right for your metabolism, you also have to know what’s not right.

There are certainly a lot of other things you might be doing that could be messing up with your body’s digestive functions. Read on to find out which of your daily activities is sabotaging your metabolism—and your weight loss goals.

  1. You Banned the Dairy Products

Calcium deficiency is a common condition, and some evidences show that it slows down the body’s metabolism processes. Treat dairy as your friend, and opt for the low-fat version. Consuming the right amount not only helps your metabolism, but also helps reduce fat absorption.

  1. Eating Too Little

When you skip meals or eat too little, your body is starved of the nutrients it deserves and as a result slows down your metabolism to conserve energy. This switches the body to survival mode and lets fat sleep in your body while accumulating more fat. To correct this, eat often and in moderate amounts, according to your daily energy requirements.

  1. Sitting All Day

Work hours in the office may require long hours of sitting at your desk. While this makes you productive at work, it’s doing the opposite to your metabolism. The quick fix for this: get up, stretch out and walk around for two minutes every hour. It will certainly make a difference, rather than letting hours pass by without some physical action.

  1. Doing Weights Too Fast

You may be sweating a lot for doing more curls with the dumbbells, but take it slow when doing the weights for maximum metabolism effects. Eccentric movements require more muscle work than the act of lifting; and that’s ideal since your body will need to burn more calories in order to repair muscle damage, hence the metabolism boost. If you want to pump up your metabolism for the next 72 hours, focus on slowing down eccentric motions at the gym.

  1. You Only Watch Dramas

Instead of re-watching The Notebook, binge-watch The Tonight Show Starring Jimmy Fallon or search for funny cat videos on YouTube. Scientists say that 10 minutes of good laugh can burn up to 10 calories.

Are you guilty of doing any of these habits? Don’t worry. It’s never too late to start leading a healthier life.

SPF Diet: Foods to Eat to Boost You Skin’s Natural SPF

 

Did you know that slathering sunscreen isn’t the only way to protect your skin from the sun’s damaging UV rays? Something that many of us do not know is that we can naturally boost our skin’s sun protection by simply eating the right food. It is time to get to know more about it, so here are some six foods that can give your skin additional sun protection.

homegrown-tomatoes-basket

  1. Tomatoes

Eating tomatoes boosts the body’s lycopene, which is an antioxidant and carotenoid that counteracts the free radicals caused by too much sun exposure and minimizes inflammatory response to UV rays by the body. In a study, people who consume five tablespoons of tomato paste everyday for three months experienced 25 percent more protection from sunburn.

  1. Watermelon

Munch on some more melons because like tomatoes, they are also rich in lycopene. As mentioned, they protect the body from free radicals caused by pollution and sun exposure. The additional vitamin C also helps quickly restore any skin redness and damaged skin cells. Be sure to pick up the red variety, though, as yellow watermelons had lesser antioxidant and lycopene content.

  1. Green Tea

Freshly brewed green tea has incredible amounts of antioxidant, anti-inflammatory and anti-aging effects on the skin. It is rich in catechins, a polyphenol that’s recognized as protective agent against UV radiation. And after steeping, do not throw the tea bag. When applied directly on the skin, the green tea reduces the sunburnt cells after sun exposure.

japanese-green-tea

  1. Red Grapes

Phytonutrients found in grapes helps slow down the formation of reactive oxygen species (ROS) that form in skin cells, which is linked to sun damage and skin cancer. Red grapes also contain proanthocyanidins and polyphenols that inhibit development of skin cancer from the sun’s harmful UV rays.

  1. Chocolate

Cocoa beans are naturally rich in flavanols, an antioxidant that helps significantly reduce inflammation and prevents damage to the skin. However, not all chocolates have this healthy benefit. Milk and semi-sweet chocolates—the kind usually found in Kisses—have higher sugar content, thus can trigger inflammation. Choose one with the highest cocoa content; the higher the amount of cocoa, the better its antioxidant quality.

  1. Green Leafy Vegetables

Green leafy vegetables are jam-packed with skin-protecting properties for one obvious reason: they’re colour! Kale, spinach and other dark greens have great amounts of carotenoids that provide the vegetables’ their vibrant colour and protect them from the damaging sun rays. When consumed, your skin gets a good dose of vitamin E, protecting you from UV rays and preventing hyper pigmentation..

Include all these nutritious food into your diet and slather a good amount of SPF every day for a skin that’s healthy inside out.

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Simple Food Prep Hacks for Busy Families

 

Providing healthy meals is the ultimate challenge for busy parents. Your kids are hurrying up to school in the morning, and you and spouse have many demands to fulfil at your workplaces. Family meals can sometimes become hurried affairs, but that doesn’t mean the family should be deprived of nutritious meals. Here are some simple tips to get you eating at home more and order take-outs less.

Positive family preparing lunch together

  1. Prepare Your Fresh Produce ASAP

This might be the last thing you want to do when you get home, but when it comes to time-saving cooking, it’s excellent advice for busy weekdays. Nothing eats up time more than lengthy food preparations and dealing with hungry tots at the same time. After grocery shopping, wash and dry your produce right away and put them on storage. This way, they’re ready to use when you need them.

  1. Keep Ready-to-Eat Snacks Around

If it’s not too much of a hassle, cut up some of your produce into bite-sized pieces after washing them. Store them in an air-tight container and put them in the fridge. This isn’t only a quick and after-school snack, but also doubles as a healthy lunchbox snack for everyone. For a fun and delicious treat, pair your pre-cut fruits with chilled melted chocolate for a kid-friendly snack.

  1. Stock Up on Vegetable Puree and Freeze Them

root-vegetable-puree-caramelized-shallots-thyme

Purees aren’t just for babies—they’re for adults too. If you have a blender or food processor, just cut up some veggies, add a bit of water and then puree them to a consistency of your liking. Transfer the mixture in an ice cube tray, and then pop them in the freezer. When you make pasta, baked goods, soups or even meatballs, sneak in carrot, broccoli or zucchini puree in the sauces. Your little ones won’t notice it.

  1. Re-Use Leftovers

This is a strategic part of cooking. When planning your meals, try to plan for recipes that can make good leftovers. When you have the right dishes, you can use the leftovers to create new meal—the children won’t even notice! Leftovers can save so much time. If you know how to strategize well, leftovers can be your best friend for your family weekday meals.

  1. Freeze Your Meals

Laksa for dinner? It doesn’t take much time to double or even triple the recipe for more extras you can pop in the freezer. Go for family favourites that can be frozen, and whenever you make one, double the amount and freeze a few. Cookie dough is another great example. You can freeze them in scoops, and then directly pop in the oven.

Meal planning is the ultimate tip to save time on food preparation during busy days. While it can sound intensive, you’ll be amazed how much time, money and effort is saved. No more frequent take-outs or settling for junk foods and feeling guilty afterwards.

no-cook-freezer-meals-bags

6 Daily Habits for a Leaner Tummy

 

A flat, well-toned tummy is a goal we all want to achieve, but ditching your favourite foods and endless crunches isn’t the right way to do it. A trimmed tummy and sculpted core can be achieved by incorporating small changes, like walking and sitting in proper posture or using the stairs instead of the elevator, into your day-to-day activities. Here, we’ll share to you six simple ways to getting your core into shape.

Test shoot with Rachel Barnes and Cailin Rossen in La Jolla CA

  1. Chest Out, Stomach In

When walking, try to imagine there’s an internal magnet inside you pulling your belly button towards your spine. Practice walking and standing up with your stomach tuck in until it becomes comfortable, and soon this easy ab move will feel natural.

  1. Walk and Talk

Catching up with friends doesn’t always mean binge eating and drinking. Suggest a get-together on the move—because it’s always easier to work-out if you have exercise buddy. You can go together and try a new fitness class, do a yoga class, or if you feel a bit extreme, a short trek would be exciting.

  1. Add Avocado to Your Meals

Avocado is rich in good fatty acids, and just half of this fruit contains 10 grams of monosaturated fat, which prevents blood sugar spikes that signals the body to store more fat. Have one-fourth cup of avocado everyday to ward-off fat naturally.

grilled-avocado

  1. Get Stone Fruits

According to studies, stone fruits—like peaches, nectarines, and plums—can help ward off belly fat. The tummy-flattening properties of these fruits could be from phenolic compounds that help limit activities of fat genes. Chop one up and toss it to your cereal or salad, or munch on one as your healthy afternoon snack.

  1. Say No to Salty Foods

Salt causes excessive bloating as sodium attracts and retains water. To bust the bloat, avoid junk foods, preserved goods, and processed meats that area loaded with seasonings. These foods are subtle sources of sodium that can lead to bloating.

  1. Clean Your Garden

Aside from growing your own produce, working in your garden can provide many health benefits. Tending to your plants can lead to a leaner tummy because of so many movements, not to mention you also get to work your arms and legs.

Achieving a flatter tummy is going to take some time and work, but the health benefits you’ll reap are totally worth it. Plus, you get to wear all the clothes you like, who wouldn’t want that?

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5 Daily Habits That Are Secretly Ruining Your Life

 

So you have listed down everything you need to do for the week and enrolled yourself for gym membership, which will start tomorrow. You must be well on your way to a better living. You’re going to live a healthy and well-organized life.

sleeping-with-wet-hair1

Not so fast, though. There are so many things we do on a daily basis that are secretly ruining our life. Here are five daily habits you should stop doing from now on.

  1. Going Straight from Bed to the Shower

Before heading to the shower tomorrow morning do this—face yourself in the mirror and strike a pose. By assuming a positive pose, such as a victory pose, a lovely “selfie” smile, or a pose flexing the muscles, you instantly lift your mood and set yourself positively for the rest of the day. Tell yourself that you can do anything, and you become more enthusiastic to take on the day.

  1. Washing Your Hair Everyday

If your hair is manageable and looks fine, leave it as it is. Washing your hair every day does ensure it’s always clean, but it strips the hair off of its essential oils. And oils that are called ‘essential’ must be the oils you want to keep. Besides, day-old hair looks and style much better than freshly-washed locks.

  1. Using Your Phone Before Going to Sleep

Whether you’re playing Candy Crush, answering e-mails, or checking your Facebook, Twitter, and other social media accounts, staring at the bright screen of your phone before dozing off stimulates the brain, making it harder for your body to sense that it’s time to sleep. If you want to enhance the quality of your sleep, meditate or listen to relaxing music instead.

using-a-phone-in-bed

  1. Always Checking Your E-Mail

Checking your e-mail every time a new mail comes in only takes away your focus from your current task. This can ruin your productivity as you need to keep on shifting your mental focus from your e-mail to your tasks multiple times a day. The best thing you can do is to designate two to three times a day to check on your e-mail and reply to messages. And for the time in between, close your e-mail completely so you won’t be interrupted.

  1. Eating Late or Skipping Meals

You need food and water to survive. That’s a fact. If you’re not having your meals on time, you’re not only causing harm to your health, but to your productivity as well. Don’t skip meals or eat out late in lieu of working and make sure to take full breaks. While you’re at it, stay away from your workplace and eat your lunch somewhere you can relax and just enjoy your food.

With the demands of our day-to-day lives, prioritizing our health and well-being can easily get out of hand. However, it pays to be mindful with our everyday activities and life choices to ensure better quality of life.

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Predicting the Future of SEO Services

 

SEO is a constantly evolving scheme due to technological changes such as the rise of mobile devices. SEO services need to be updated with the latest trends or you may risk falling behind. The main difference now is that SEO is changing based on how people search the Internet while before, website SEO services changed mostly based on updates from the search engines themselves. But the same truth still remains – you need to stick with the trend, not to fight it. Here are some of the trends that are currently rising and which you need to take note of.

SEO Perfect Company

  1. Mobile marketing will become more popular

Smartphones and tablets are slowly replacing traditional desktops and laptops. You may notice that most teenagers and young adults use smartphones now. But they don’t just use those devices for Facebook. They also use them to search through the Internet. Making your site mobile-friendly can increase traffic among these young users.

  1. Social media will continue to evolve

Social media sites like Facebook used to be just areas where you can chat with old friends. But people are now using social media for a lot of things such as shopping, looking for information, job hunting, recruiting, among others. Website SEO services will still be in use for a long time but you’ll need social media presence too. This means creating Facebook, Twitter, and Instagram accounts. You can link these accounts back to your main site. By having social media accounts, you can take advantage of all the users who use social media as their search engine.

Seo Process

  1. Digital assistants will change how people search

Most keywords are based on what people type into search engines. But this may change in the future as programs like Siri and Google Now is slowly becoming popular. When people use these programs to search, they might use different keywords than what they use to type. This can make targeting long-tail keywords more complex than they used to be.

  1. Aggregate content will become more common

Aggregate content simply means that people are now using just one source to find a lot of information. An example of this is the social media trend discussed above where people use Facebook for a whole lot of things. Another example is the use of Google Maps to search for locations. It would be a big advantage for your business to be mentioned in such sites.

  1. The rise of local SEOs

Local SEO has been growing for years and will continue to grow well into the future. This is good for small businesses who have only a few stores within a certain area. Small business SEO services will allow you to compete against more established global brands. To take advantage of this, you’ll need to let the search engines like Google know your business address and company information.

While these may be the growing trends now, no one knows if and how long they’ll continue into the future. New technologies may affect future SEO services. It’s also helpful to be aware of any changes in Google’s algorithms. Google’s pigeon update for instance, allowed small business SEO services to prosper thanks to an increased focus on local businesses. As long as you keep track of the latest trends, you’ll be one step ahead of your competition.

Bar chart business growth