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What You Should Know About Occupational Burnout

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Singaporeans are known to be hard working but time will come that you will experience occupational burnout. Others call it job burnout. Whatever you want to call it, the nature doesn’t change – it can affect your happiness and eventually your health. Job stress is normal but if it leaves you in a state of mental, physical and emotional exhaustion, that is the time that you have to be alarmed.

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Occupational burnout can affect your health in the long run so it is important that you know things about it so you can prevent it from destroying your health, your disposition and the relationship around you. Here are some things that you need to know about it:

Signs

Before things get out of hand, it is important that you know the signs before it take a toll on your health. You have to ask yourself some questions like do you feel lack of energy to be steadily productive? Do you lack satisfaction from all your present and past achievements? Do you suffer from unexplained backaches, headaches and other pains? More importantly, have you become sceptical about work?

If you answered yes to all, then you are enduring occupational burnout.

Causes

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Occupational burnout just do not happen instantly. It is already there but you choose to ignore it thereby aggravating it. The causes depend on different factors. Causes include unclear expectations, job mismatch, work-life imbalance, lack of support, dysfunctional workplace and many more. It is important that you identify the cause so you can work on improving it.

Consequences

It will not progress to occupational burnout if at first you already addressed the issue. You continuously ignore the signs and just act surprised when it has aggravated. You should remember that if ignored and left unattended, it can lead to serious consequences. Some consequences include obesity, stroke, fatigue, excessive stress, insomnia, depression, anxiety, heart disease, substance or alcohol abuse and many more.

Taking action

This should be enough to fetch your concern. It is crucial that you take action and you can start by identifying then managing the stressors that caused the burnout. After that, you have evaluate all your options, adjust your attitude and more importantly, seek support from the people around. If you are hesitant to discuss it to your boss, you can talk with co-workers, friends, family and if you still need more support, you can ask the help of doctors.

Do not forget to sleep at least eight hours a day, eat healthy foods and do some exercise – it will surely make things better.

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How to Get the Most Nutrients from Different Foods

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You just prepare foods without thinking whether you are doing it right. You have to be aware from this day on that the way you prepare or handle the food can either make or break the health benefits they contain. With this, you have to learn how to prepare or handle food the right way.

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Here’s how you can prepare foods to make the most out of their nutrients:

Apple

If you are the type that peels the apple or prefer the sauce form, you have to think twice from now on – you are actually missing out its nutritional value. Be mindful that the skin is rich in antioxidant and fiber. If you peel it, you are wasting nutrients that can help with cholesterol and inflammation.

Meat, seafood and poultry

If you are broiling your meat, seafood and poultry, you are actually eliminating the nutrients. Cooking foods in high temperature will change the proteins and sometimes it can become toxic to your body. The next time you cook, make sure that it is at a lower temperature to avoid burning it too much leading to carcinogen build-up.

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Vegetables

Some believe that regardless of the way it was cooled, vegetables will always carry nutrients. You need to know that if you boil vegetables, you are actually transferring everything in the water and down the drain. If you want full nutrient retention, you can just steam the vegetables.

Tea

The latest fad here in Singapore is milk tea and you cannot blame the people. Tea and milk make an excellent pair but if you really want to maximize the nutrients of the tea, you should forget about the milk. There is a protein in milk that can decrease a compound in tea that has the power to protect the heart. Better drink tea plain or you can just add squish of lemon for flavouring.

Dairy

When you buy dairy, you always pick a low-fat one because you are taught that it is better. It is time that you know it is not actually for the better. When you actually remove the fat, there is a trade-off – sugar. Sugar in return is more harmful than the fats. So next time you buy dairy, quit thinking about low-fat.

Spinach

Spinach can be an excellent ingredient for your salad but you can still choose a warmer version of it by steaming it lightly. Steaming can still let the spinach retain all of its nutrients.

Hopefully you learned a lot and start to execute it. Your ultimate goal here is maximum retention of nutrients so you have to observe the right way to handle or prepare such.

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5 Foods That You’re Probably Eating Wrong

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You eat because you want to nourish the body and be healthy. Here in Singapore where life is hectic, you need all the nourishment you can get from foods to cope up. But the question is: are you eating it right? You might think that you are eating everything right but the truth is, the way you prepare and handle specific foods can destroy the health benefits they offer.

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You have to be aware of the foods that you probably eat wrong so you do not waste the nutrients. Here are some foods that you eat wrong and how you can make the most out of it:

  1. Nuts: When you are hungry, it is easy to grab raw nuts and eat it right away. You think that you get all the nutrients because they are raw. That is where you are wrong. Nuts contain phytic acid and lectins that can prevent nutrients from being digested and absorbed properly. The best way is to soak them first. Pecans, peanuts and walnuts should be soaked for 12 hours, macadamias and almonds for 7 hours and cashews for 4 to 6 hours. After soaking, do not forget to dry it either in a dehydrator or oven.

 

  1. Bananas: Actually banana is your go-to fruit. They are popular that you will see it in almost all households here in Singapore. It is time that you learn eating it solo is not the right way to consume it. Eating them plain is not helpful. Bananas have high sugar content so to help it metabolize faster, always pair it with fat like butter or almond.

 

  1. Strawberries: Nothing is more satisfying than eating a handful or bowl of fresh strawberries. Some people cut it first before consuming. That is not right. Cutting the strawberries will decrease its vitamin C contents. Vitamin C is sensitive to oxygen and light. The next time you eat it, make sure to eat it in whole.

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  1. Coffee: Your energy quick fix is coffee because of its caffeine. If you drink coffee right after you wake up, you are drinking it all wrong. You see, when you wake up your body produces the highest cortisol levels. Mixing caffeine with cortisol can actually intensify your tolerance making it less effective. Drink coffee few hours after waking up.

 

  1. Onions: You do not consider raw onions but it is time to change that. Raw onions actually have oils and minerals that can ease the breaking down of fat deposits as well as speeding the metabolism.

From these, you should now think twice before peeling a fruit or boiling a vegetable.

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What Mutant Powers Do Singaporeans Wish to Have?

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Many Singaporeans are looking forward to the screening of X-men: Apocalypse. According to the some reports, the new franchise will be screened here on May 19, 2016. X-men: Apocalypse is a superhero movie based on the characters from X-Men of Marvel Comics. X-men: Apocalypse is the sequel of X-Men: First Class and X-men: Days of Future Past.

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The story is about a powerful mutant wreaking havoc to build a better world. The mutant’s name is En Sabah Nur. He recruited four followers and now Charles Xavier together with Raven gather a group of young mutants to help save the world. These mutants have superpowers. If these superpowers are used wrongly, the world will be in ruins.

Superpowers are fictional and the chances of someone having it is absolutely zero. However, there will come a time that you think what if you are given a chance to choose what mutant powers to pick? What would you choose? Here are famous mutant powers from your favorite X-men series:

  • Telekinetic power: Now this superpower is ideal. Before your boss asks for something, you already have an idea what it is and you start doing it. You read the mind and nothing beats it. Do not forget to be responsible enough and not steal other people’s ideas.
  • Shape shifting: If there are times that you just wish you are somebody else, you will surely love the shape shifting power. This power will transform you to any person you want to be. Do not transform into your friends though and do crazy things wearing their faces – that is not being responsible.

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  • Teleporting: Teleporting is an idea that took the interest of many scientists. If you have this ability or power, you have unlimited access to time and space. Teleporting is good for people who are on the go. It can also save precious time and money.
  • Manipulating magnetic fields: All metals at your command? That would be cool but you have to be responsible. Metals are everywhere so you can literally manipulate anything.
  • Controlling weather: It is always hot there. If you have this power, you can just change the weather as you please. You can even make it snow. You can finally experience the feel of winter and spring.
  • Flying: Perhaps most people here want the power of flying if it makes things easier and faster. You do not need to face traffic because flying can take you anywhere. Now that is environment friendly and cheap.

If only superpowers are true. Knowing that it is not, you need to focus on your inner superpower to help the weak and powerless. You do not need superpowers for this.

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The Right Hints to Drop to Get the Ring You Like

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Being engaged is one of the most wonderful and memorable times in a woman’s life, so it’s no surprise at all that you’d wish your proposal day to be perfect—especially when it comes to the engagement ring.

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But how do you make sure that the love of your life would pick out the ring that would sweep you off your feet, a ring that you’d always want to wear for the rest of your life?
Here are the right hints to drop to lead your beau to the engagement ring of your dreams.

1. The Shape of the Stone

The very first thing that you’d likely have in mind when thinking about engagement rings is the shape of the stone, as this is probably something have been dreaming of for so long. There are places like Ling Jewellery creates beautiful wedding rings in Singapore, so let your guy know whether you want a marquise, princess cut, heat, oval or the traditional round shape diamond for the stone of your ring. If he is indeed planning a proposal, this hint would be a very big help for him when deciding which engagement ring to offer to you.

2. The Type of the Metal

The next point to hint your boyfriend is the type of metal you want for your engagement ring. You have plenty of options to choose from. The most popular choices are white gold, rose gold, classic gold and titanium. You should also decide whether you prefer the metal of the proposal ring to match the wedding bands. Although often overshadowed by the stone, the metal of the ring contributes a lot to its overall aesthetic, so make sure to drop clues about this as well.

3. The Size of the Rock

This is a hint you want to be extra careful in dropping. When thinking of the size of the rock you want, you should consider how much he’s making and what he’s budget may be. You certainly don’t want to hint for the size of a diamond you know he can’t afford. It’s better to approach this in a way of dropping hints of rocks you find too big. He can surely take it from there.

4. The Type of Stone

This won’t be a hard choice for you boyfriend, since the majority of women in Singapore prefer diamond over any other type of stone. However, it’s also becoming more common for women to pick other types of stones. For example, black diamonds are slowly increasing in demand because of its unique and sophisticated beauty. Actually, there’s really no right or wrong choice when it comes to choosing the type of stone, as any stone will look beautiful given the right cut and band. All you have to do is to let your partner know what stone appeals to you the most.

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5. Appearance of the Ring

There is no other way to be clear of the look of the ring you like except by showing him a picture of it. This is a wonderful and clear way to drop hints. You can browse the internet for photos of rings while he’s around or leave a page open that displays a photo of the ring you like. You can also cut out photos from magazines and leave it somewhere in his house for him to see. You can do it subtly or casually as long as you make sure he won’t feel uncomfortable with it. This is also the right timing to think about the wedding bands. You want your wedding ring and engagement ring to look good together, don’t you?

6. Coordination With the Wedding Band

After touch-basing on the wedding bands, it’s time to plan for it a little bit more. Decide whether you want a wrap style wedding ring or the more traditional style. Many couples in Singapore choose a set that includes the engagement ring and wedding bands to ensure that all of the rings match, especially the engagement ring and the wedding ring of the woman.

7. The Store Where You Found the Ring

If you find the ring you love in a specific store or you just saw that a certain store seems to have more of your preferred style than others, let your significant other know the name of this jewellery store. Perhaps, you can casually mention that you and your best friend were window shopping and you saw a range of beautiful wedding rings in this store. You can also bring up how good their customer service is and the return and exchange policy they offer to their clients.
Some more hinting tips:

• Use it as a screensaver. Once you find the ring you want, try to take a photo of it and strategically use it as a screen saver on technological devices. Save the photo as your smart phone’s lock screen or your desktop’s background.

• Create a Pinterest board. There’s nothing technology can’t do these days. You can surf the web and pin images of your favourite ring styles and compile in a Pinterest board with a title “Dream Engagement Rings”. Voila! Half of the job is done.

• Use Facebook to share ideas. Facebook is always a subtle way to drop hints for your dream ring. Share photos of rings you find appealing or if you’re bold enough tag him in a photo of your favourite ring.

Hopefully, all these details will make it easier for you to convey your thoughts to your man and for him to pick a ring that you will truly love. These are the hints you would want to give your boyfriend to ensure he will get you the engagement ring you have always dreamed of.

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Eating Guidelines for Different Skin Issues

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If you are a firm believer of “you are what you eat”, you have to know that there are different foods that can cater to your skin issues. Regardless of the skin issue, the secret to flawless and glowing skin is your diet. There is nothing wrong if you choose to consider topical remedies for your skin but the thing is food is a big factor.

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Food plays an important role in curing your body. You have to remember that everything in the body is connected. Hence what your skin shows mirrors an issue with your lifestyle. According to the ancient Ayurveda, knowing the skin, personality type and body can help in balancing the entire life. Here are some guidelines given by nutritionist for different skin issues:

  • Acne: Acne mirrors a problem with your digestive system. The trick here is to make sure that your body process the food well. The key here is to feed the body with alkalizing foods. You have to eat foods with low-glycaemic content such as sweet potato, berries and non-starchy vegetables. Another inflammatory is flaxseed. You can also try turmeric since it can detoxify since it can help with the blockage that can lead to breakouts. Some foods to avoid include alcohol, sugar, caffeine, peanuts and soy.

 

  • Dry skin: For dry skin, experts recommend aloe vera that contains antioxidants and vitamins like A, C and E. Aloe vera is beneficial for the skin because of calcium, potassium, zinc and magnesium contents. You should also consider foods that are naturally sweet and sour. Do not consider butter and pungent foods. Drinking lukewarm water can minimize the dryness of the skin.

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  • Oily skin: Oily skin is akin to acne prone skin. With this, experts are recommending to consume foods with low –glycaemic content as well as foods with Omega-3 like avocado, coconut oil, pumpkin seeds, salmon and chia seeds.

 

  • Wrinkle-prone skin: For wrinkle-prone skin, you have to go for foods that have rich antioxidants. You have to consider blueberries, raw cacao, matcha green tea, dark green vegetables and blackberries.

These are common skin issues that you have to deal every once in a while. The good news is that there are many shops here in Singapore that provides both organic and chemical remedies for skin issues apart from the food that you eat. You have to be patient and determined. If you want your world to change, be the change that you want to be. Do not forget to be consistent.

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Easy Ways to Improve Your Relationship Bond

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Contrary to popular belief, keeping your partnership or marriage happy is actually quite easy – introducing small changes and positive behaviours into your relationship is what will make it even better. While many relationship experts in Singapore say that you should focus on fixing what’s wrong, some research show that incorporating positive behaviours to a relationship has a greater impact on a couple’s happiness. With that in mind, we listed down some easy ways on how you can deepen your bond with your partner and be a happier couple.

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1. Perform Random Acts of Kindness
Doing small gestures that say “I’m thinking of you” are essential to keep your relationship bond strong – e.g. filling up her tank with gas or brewing him coffee in the morning. Hand holding and sending midday love emails are also small ways of showing affection. Research also shows that performing small gestures frequently has a greater impact on couple happiness compared with grand, but less frequent gestures.

2. Grow and Change Together
Just like you, your relationship is something that needs nourishment to develop and grow – and that best way to nurture it well is to infuse it with change. Introducing change into a relationship is believed to be a key factor to couple happiness. These changes can be small, but it should break your routine. You can take a leave from work and do something fun together, such as visiting a nearby museum or tourist spot. You can also try something new like going on a meditation retreat or taking a water-skiing class together.

3. Get to Know Each Other’s Family and Friends
A research found that men, in particular, are happier when their partner has a good relationship with his family and friends. Also, couples who accept and make an effort to know each other’s friends are said to be happier than couples with separate friends and family lives.

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4. Keep Everything Light
To prevent your relationship from slipping into a rut, you need to get the right balance between the rational aspect and the fun parts. You need to do certain things to keep your life in order and your relationship secure, but you shouldn’t forget to play as well. Rediscover the delight of watching silly movies, playing a game or dragging her onto the dance floor.

5. Find a Good Way to Communicate
Learning how to communicate in a healthy way is what will keep your relationship thriving. This means not just asking your partner what he or she needs, but also telling him or her what you need. It means knowing what stressors are rearing in your partner’s life, as well as learning how to fight fair – no shaming or name calling.

Practising positive behaviours and incorporating small changes in your relationship is what will help in making it better. So be sure to use the aforementioned tips to help you further deepen your bond with your significant other and become a happier couple.

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