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How to Lose Weight if You’re a Diabetic

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Although not all diabetics are overweight, majority of the cases are caused by poor eating habits that led to weight gain. If that is the case, then your doctor will recommend that you lose weight so that it will be easier to treat the symptoms and to avoid the complications of the disease.

Here are the things to keep in mind when losing weight as a diabetic.

Consult Your Dietitian
While there are hundreds of diet fads designed to make people lose weight fast, remember that these are not for everyone. Some diets restrict people in eating only a few certain types of food, and that is not necessarily a good thing for you. Therefore, you should consult your doctor or your dietitian about your plans to lose weight, so that they can come up with the right diet plan for you. A diet for a diabetic will usually consist of the following: beans, nuts, poultry, eggs, oily fish, berries, sweet potatoes, non-starchy vegetables, nonfat milk and yogurt or low-fat milk and yogurt, and whole grains.

Learn to Count Calories
Ideally, a diabetic should have a diet of high fiber, lean protein, low-fat dairy, low sodium, vegetable-based fats, and fruits. But more importantly, you need to learn how to monitor your daily carbohydrate intake, which should be 60 grams per meal for men and 45 grams per meal for women. Some of the food you need to avoid are the following: processed grains, fruits with sweeteners, full-fat dairy, fried food, high-trans fat or saturated food, food with refined flour, and high-glycemic content food.

Get Regular and Proper Exercise
Regular exercise can help lower your blood sugar levels and improve your health overall, but before you begin any exercise regimen, you need to consult your doctor especially if you have other existing health problems such as hypertension. Most doctors recommend a minimum of 30 minutes of exercise daily, but you can start slowly if you have not been active for years. You also don’t need to sign up for a gym membership, because general activities such as doing household chores can count as exercise. Other activities such as brisk walking, light jogging, and bike riding are good alternatives. However, make sure that you look out for hypoglycemia by eating properly and taking the right medication as per doctor’s instructions before exercising.

Check Your Sugar Levels
Lastly, do not forget to monitor your sugar levels regularly by observing the following ideal numbers:

• Fasting: 80 to 130 mg/dl or 4.4 to 7.2 mmol/L
• 2 Hours after a Meal: not more than 180 mg/dl or 10 mmol/L
• HbA1c: 7% or less

Record the results of your blood tests, especially if you are taking rapid-action insulin or practicing a rigorous exercise routine.

Managing Your Blood Sugar Level if You’re a Diabetic

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Controlling the blood sugar level will enable a diabetic to have a productive, healthy life regardless of the type of diabetes that is affecting the body. This means arming yourself with the right information about normal blood glucose levels, testing and recording blood glucose levels, and coming up with the right diet plan, exercise, and weight control regimes.

Understanding the Blood Sugar Chart
For a diabetic, the blood sugar chart is usually divided into three sections with different values for fasting, HbA1c, and two hours after meal.

The blood sugar level for a non-diabetic after fasting should be between 70 to 99 mg/dl or 3.9 to 5.5 mmol/L. For a diabetic, the numbers are slightly higher, such as the fasting blood sugar level that should be between 80 to 130 mg/dl or 4.5 to 7.2 mmol/L. After a 2-hour fast, the level should be less than 180 mg/dl or 10 mmol/L, while your HbA1c should be at 7% or lower.

Fasting blood sugar (FBS) means that you should not eat anything for at least 8 hours before checking your blood glucose levels, while the 2-hour postprandial measures your blood glucose level 2 hours after the last meal. FBS is the standard test to determine if you are diabetic or not. HbA1c on the other hand, refers to hemoglobin A1c or glycated hemoglobin test, a method that determines how well you are controlling your condition over the past 2 months.

Testing and Recording Blood Glucose Levels
A diabetic should check his/her blood glucose daily at home or as recommended by the doctor. There are blood glucose meter kits sold in pharmacies at Singapore or you can get one from your healthcare provider. It comes with test strips, lancets and a lancet device, and a blood glucose meter.

To test your sugar levels (either before breakfast or 2 hours after a meal), you prick your finger with a lancet and add the drop of blood on a test strip. The strip should then be inserted into the meter so that it will display figures indicating your blood sugar level. Record all the results of your tests in a diary or a notebook so that you can show it later to your doctor during routine check-ups. How often you need to check your blood glucose level will vary for each diabetic.

Correct Diet, Exercise, and Weight
Diabetics are advised to observe a diet that is very low in calories, low in carbohydrates, and low in fats. The advisable calorie intake should be between 1,500 to 1,800 per day, and with a ratio of 60:20:20 for carbohydrates, fats, and proteins. You will feel more confident about what you eat if you prepare the food yourself.

With proper diet and regular exercise, you should be able to control your body mass index (BMI) between 18.5 to 24.9. You should also remember that your waistline should not exceed 80 cm (females) or 94 cm (males).

7 Signs that You Need an Aircon Technician

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Regular aircon servicing is a must if you want to extend the life of your air conditioning unit. Fortunately, You can call on a reliable air conditioning services company in Singapore in case you need a professional aircon technician for a home AC repair.

Look out for these tell-tale signs that indicate you need aircon maintenance soon.

1. Aircon Leaks. Some leaks in the unit are visible especially if the problem is with the refrigerant. However, you should never handle insufficient coolant issues by yourself because it must be handled properly. Another type of leak may come from a clogged drain line and drain pan or a clogged air filter. Excess moisture from the cooling process should be drained, but if the line is blocked, the water can leak into other parts of the unit and cause damage. This can be avoided through regular air conditioner cleaning as part of the aircon maintenance routine.

2. Thermostat Issues. A faulty thermostat can cause problems in maintaining the ideal temperature for the room. Not only should it be kept clean by making sure you upkeep AC, but it must be calibrated and inspected by a professional technician because it is prone to a lot of issues.

3. Broken Compressor. The role of the compressor is to help with the heat exchange in the coils, but if the unit has a defective compressor, the cooling will not be effective. This can lead to a chain of problems with the refrigerant level, coils, and other parts of the air conditioner. An emergency aircon repair cost for the compressor alone will be much higher than the cost of aircon servicing.

4. Frozen or Clogged Coils. There are two types of coils that an air conditioner uses to complete the heat absorption and exchange process. The evaporator coils absorb the heat from the room and send it back as cold air, while the condenser coils contain the refrigerant which cools the warm air. If your air conditioner is not cooling, the problem could be because of the frozen or dirty coils. This is a result either of a low refrigerant level or debris.

5. Smells and Sounds. A clean AC should not produce smells or loud noises whenever it is used. If it has never been cleaned for over a year, it could be housing mold and dead animals, or the filters and drains are clogged up with debris. Loud noises could be produced by a broken fan belt or defective compressor. To fix this problem, hire contractor to clean centralized AC unit at home if you haven’t had it serviced by an aircon expert here in Singapore.

6. Faulty Fans. The aircon fan, located in the external unit of the air conditioner is supposed to disperse the collected heat from inside the room. If it is full of debris or has been damaged, the compressor could overheat because the heat transfer is not effective. If you see early signs such as fluctuating temperature and if the air conditioner not cooling, it’s important to fix cooling system before significant damage is done to the unit.

7. Bad Wiring. If you have just moved into a new apartment and noticed that the air conditioner isn’t working well, call a reliable aircon servicing company for aircon repair and to inspect the AC wiring. Sometimes poor installation may be the cause of several problems in a unit, not poor maintenance.

5 ways to avoid belly fat

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As we age, our metabolism isn’t like how it used to be. We find it difficult to burn calories and therefore they end up in areas of our bodies that were once lean.

If you’re one of the lucky few who has a figure-friendly metabolism, good for you. But for the rest of the population, belly fat might just as well be the public enemy number one.

No matter how health-conscious you try to be, there are just those adipose that seem to cling to you the more you want them to go away.

Here are a few tips to help you keep at bay those stubborn fats around your middle:

1. Stay away from sugar and sugar-sweetened drinks
Sugars are basically half glucose and half fructose. Our livers can only take a small amount of sugar to be metabolized by the body. Once overload happens, fat builds up and eventually our body becomes insulin-resistant. The substance sounds familiar because this is what diabetic patients inject to their system. Liquid sugar is more harmful as they contain calories and the brain just can’t seem to recognize them. Therefore, build up can also be a result.

2. Up protein intake
It is unknown to many, but protein is a macronutrient vital to losing weight. Basically, it reduces cravings by as much as 60%, making you reduce your food intake and therefore slimming down your belly. It also boosts metabolism and lets you loose around 80-100 calories. If you relapse to your old ways and seem to lax on your weight losing efforts, you won’t regain your weight like other people do.

3. Cut carbs
It is a common advice to trim down on the carbs if you want your belly to be flat as an iron. Low carb and low fat diets target fat in the belly, as well as fat found around organs and the liver. A minimum of 50g of carbs is advised per day. Any excess can cause fat build up.

4. Up viscous fiber
Soluble and viscous fiber is helpful for weight loss efforts. They bind water inside the digestive track, makes it as thick as gel. This sits in the gut, making you feel full and thus reducing your appetite. In one study, 14g of fiber targeted a 10% calorie burn. Over the span of four months, 4.5 lbs or 2kg was lost.

5. Exercise
Aerobic exercise is advised, instead of the spot exercise most people seem to be doing. One down side of spot exercise is that it isn’t as effective as we think it is. It isn’t helpful with reducing belly fat. Aerobic exercise on the other hand, reduces inflammation, lowers blood sugar levels and improves metabolism.

5 ways for introverts to recharge

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We often hear people tell us that we need time to go out, spend time with friends and simply unwind. This may be a good piece of advice if you’re an extrovert waiting to just let go of all your worries and have a good time. But for introverts, doing all these doesn’t do the trick for you. What’s even more sad is you get even more stressed because of all these! People, noise and activity seem to drain you of psychological energy. So after a long day at work, you want to just recharge and replenish your psyche.

But how else do you do that when you rarely want to go out?

Here’s a few tips to help introverts recharge and effectively unwind:

1. Books are effective escape
Fiction is a good way for introverts to unwind, especially in print. They don’t have as much stimulus as movies or TV shows have, so introverts don’t cringe when the scene escalates. They can go in their own pace, splurging in a good percentage of the book at any one time or just browsing a page or two in between tasks. They provide a good refuge as introverts try to regain their very valuable psychological energy.

2. Movies and TV shows are actually good company
If you’re looking for a minimal amount of stimulation from selected few people, then movie or TV shows could do the trick for you. Watching stories unfold as if you’re in the scene as a spectator could really distract you from all the people-exhaustion you feel. What’s even good is you can turn down the volume, unlike with real-life people.

3. Let go of the conventional
By this point, you should have let go of all your stereotypical idealism – that what works for everyone might one day work for you. A trip to the spa, a full-body massage, appointments for facials, hanging out at bars, stay-overs and the like rarely work for you, if at all. So you might want to finally let go of that hope, if not loosen up a bit. It won’t hurt to give it a try once in a while, but don’t force yourself to crave for it as much as everybody else does.

4. Look for what suits you
If you crave for that next crossword puzzle, sudoku or just a few pages’ progress in your novel while having breakfast every morning, then continue doing it. Crazy happy moods start in the morning or even before you to bed at night, and being an introvert that doesn’t happen often. So stick to activities that do that for you.

5. Have close intervals
In between recharging times, you should establish patterns of having them. And one simple trick is to keep them close to each other so you won’t use up what little you have left.

3 Important Things You Should Know About Your Home Electricals

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Understanding your home’s electric system isn’t too difficult a task, but we can never really be too sure of anything, especially when it comes to electricity as a whole. That being said, to avoid electrical hazards for your home or office, it is best to seek help from electrician services.

And to give you a head-start, here are a few lesser known things about your home’s electrical works that you should know:

1. Your home has a limit to its loading capacity.

While it is already obvious that residential homes and flats have a limited loading capacity, you may not know how much about your home’s loading volume and the overall power supply.

If you live in an HDB flat, there’s a good chance that your loading capacity is higher than 40 amperes. However, if your home’s capacity is lower than 40 amperes, you will need an HDB permit to install high-ampere power outlets for high-capacity equipment mainly so that you can lessen the risks brought by accidental electricity problems.

Even so, there could be a lot more reasons behind a power outage, and calling for a licensed electrician would be for the best.

2. There may be signs that you need to re-wire your home.

These signs should be fairly obvious, but you won’t be able to address them on your own. Enlisting the help of a good circuit testing firm from Singapore to connect and test electric wires would be the best for good measures. If you have concerns with power failure and ungrounded outlets and making significant home adjustments, it is always better to call a commercial electrical contractor, instead of doing it your own.

A cabling technician, though, should be called with matters regarding cable television and internet services. Always keep in mind that calling the right and certified electrical worker can be the only difference between a botched work and a successful electric repair.

The good news is that this often doesn’t apply to most HDB flats in Singapore, as the electric wiring is more standardized and up to code. Nevertheless, having your electrician install power point switches can also provide a bit more protection.

3. Calling an Electrical Service for Your Home or Office

Primarily, it is important to know the difference between wiremen and residential linemen. The former works to connect electrical wires indoors, while the latter works on power transmission lines outdoors. Just a good small thing to know so you won’t make a mistake when making a call.

It’s always a good idea to have a home electric handyman for complicated electrical works that you won’t be able to do on your own. For example, when it involves electrical wiring, electrical components, and other types of installation or repair problems. Also, having a 24 hour electrician ready in contact can also save you with problems that may happen in the dead of night.

Electrician services not only give you the quality work done by a licensed electrician, but also serves as an investment to make sure you are protected against any hazards or accidents that could potentially with a faulty electrical system.

Cool, Quirky Things You Can Try in Singapore Now

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Just when you think you’ve seen all the sights and sounds that Singapore has to offer, think again! Aside from the good food and drinks, shopping centers, and the nightlife, there’s always more ways to have fun while in the Lion City.

Here are a few cool things you can try right now:

1. Drone Racing
Drones are more than just for capturing fancy aerial shots – you can race them too! There are specialized racing drones to fulfil your long-time fantasies of flying a plane while being safely on the ground.

Unlike an actual plane, you can customize your drone with different parts, such as remote controllers, speed controllers, motors, propellers, and even special cases.

You can even join a drone flying meet-up to see what it’s like to fly one of them, or compete in a friendly match of whose drone flies the fastest.

2. 3D Printing
Who’s to say 3D printing is just for serious science? The possibilities of this tech are endless –from making your own toys, mock-ups, missing parts that you’ve been meaning to replace, to even works of art. Scanning services are available for those who want to convert object into 3D models before printing.

For as low as a hundred dollars a day, you can rent your own 3D printing machine. There are even free beginners’ classes to help you get started on how to use it.

3. Rock Climbing Pong
If you’re into stupid fun, then rock climbing pong is the sport for you. A game of virtual ping pong is projected onto a rock climbing wall that tracks you as you try to hit the virtual ball.

The Augmented Climbing Wall takes projected graphics and body tracking software to make interactive games that are more fun to play, and is suitable for all ages and skill levels.

4. Perfume Making
Feeling sweaty? Refresh yourself and make your own bespoke fragrance based on your personality.

Je t’aime Perfume uses oil extract from the Singaporean hybrid orchid, as well as over 400 top-quality ingredients flown from around the world used in high-end perfume making. Their workshop is located at the sleepy Goodman Art Center, the old campuses of LaSalle and SOTA.

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