How to Make Any New Routine Stick in 3 Simple Steps


Deciding to pick up new, healthy habits to change your life for the better is just the first step –it’s following through on these habits on the first few days that’s the real challenge, and in a lot of cases, many people often give up after a few days once they find that they can’t stick with their new habits.

However, forming habits doesn’t have to be too complicated. Here’s how you can get started on your healthy, productive habits and make them into a routine:

1. Start by picking out a few habits that you want to cultivate over the next few weeks
Small things can be huge later on, and something small as sleeping in before 12 a.m. or reading a book at least once a day can be a good start.

Be sure to pick habits that can interact with each other easily. This is because habits that reinforce each other are more likely to stick, and they do this because they have a more obvious effect on your daily routine.

For instance, being on time, sleeping early, and waking up early are all interlinked. In order to get to work on time, you need to be able to wake up early, and to wake up early, you need to sleep in early.

2. Find out why other habits didn’t stick when you tried the last time
It’s not enough to struggle to wake up early in the morning – you also need to figure out why you have such a hard time waking up in the morning.

To find out the root cause of your problems, ask yourself why the effects happen in the first place, and by tracing where the answers come from, you can find yourself at the root of your problem that you can fix much more easily.

3. Start planning your habits down to the time you start doing them
When it comes to setting a new habit for yourself, schedules and planners are your best friends as they let you know if you are on or off-track in your planning process. Not only do they allow you to see the tasks that you need to complete for a certain time period, but they also allow you prioritize which tasks need to be done first.
Once you start getting the hang of the daily schedule, you can even kick it up to start planning your week, your month, and even your whole year.

However, as much as you want to plan, you also need to be realistic in your planning process. You are also just a person, and you need to breathe once in a while.

Interior Painting Process Explained


The best painting services company in Singapore knows that your home is not only an investment but a sanctuary for your family. That is why when you hire a painter, he must follow a tried-and-tested process with the highest standards of workmanship and materials.

Below is a breakdown of the interior condo painting process you can expect from a trusted HDB painting contractor that specializes in residential buildings.

• Assessment. First, the painting service crew has to inspect the interior of your apartment unit to get a detailed estimate, explain to you the terms of the contract, and detail the process in interior house painting. This assessment also determines whether or not your Singapore property needs a 2nd layer of coat.

• Selection. Next, we will work with you to determine how to best achieve the style and look you desire by selecting the type of paint and the paint colours that will be used for the rooms. You will also get an estimate of the cost of paint, the time it will take to finish the project, and what you can expect during the process, such as safety issues, preparation of the walls and ceilings, renovation suggestions, and others. A residential paint contractor who does a full condo painting will suggest a room-by-room progress so that your family doesn’t have to move out of the house.

• Setup. All furniture, appliances, and removal fixtures on the walls and ceiling will be removed before conducting multiple wall colouring for HDB flat in Singapore. The painting crew can move them to another room of the house or suggest that you rent a warehouse to store them before they begin to paint the wall. Your contractor will make sure that all your items are protected and will be returned in the same condition once the hdb painting is complete. Drop sheets will be placed on the floor to prevent paint stains and fixtures that cannot be removed will be covered with plastic or masked off.

• Paint Prep and Cleaning. Then, the holes, seams, gaps, missing textures, and cracks on the walls and ceiling are fixed. The surfaces should be smooth, clean, and even before paint can be applied to make the paint adhere longer. Usually, the painting services crew will caulk, scrape, and sand the imperfections, and then wipe or vacuum the area. The baseboards are also caulked if there are any imperfections, while loose old paint is scraped away.

• Primer. A primer is applied on wood or drywall before the crew can paint the wall. This will ensure that the colors will adhere to the wall and will also protect the surface that is painted on.

• Paint. Finally, the HDB painting service workmen will apply the first coat of paint in your landed home. If the ceiling is included, they usually start at the top and paint the baseboards last. Once the first coat has dried, it might be lightly sanded just to make sure the surface is smooth, and they have not overlooked any imperfection that needs patching up. If there are spots, these are primed and then another coat of paint is applied. This is observed by your local painter in Singapore to achieve excellent interior painting for bungalow.

• For darker paint colors, additional coats are needed. Depending on the style you want, some designs also need more than two coats of paint from the cheap house painting workmen. Some painting services crews use a spray for the ceiling and rollers for the walls. The painting edges are done last by the best painter as they are the most difficult part to paint over.

• Cleanup and Inspection. Once the crew is done, as masking and covers are removed. The place is vacuumed for the last time and the furniture are returned. A final inspection is done by the foreman to make sure no detail is overlooked. The best commercial painting service will also give you details about possible touchups and a guarantee of their work.

Reasons to Call A Plumber Instead of Doing the Job Yourself


So, you got to fix toilet bowl before, and it seemed easy enough right? Not exactly! You may have fixed it, but you don’t know whether it will last or not, you might have even just been lucky not to have damaged anything further. Even when you have a bit of experience, plumbing can still be a bit complicated and it should be a good call to seek plumbing services when something goes wrong.

1. Quality work and results

Hiring a PUB licensed plumber from Singapore to fix toilet problems can guarantee you with excellent services. Of course, because they are already certified professionals, they can be trusted to handle any plumbing works with superior quality. A certified plumbing contractor will be able to fix toilet bowl choke with warranty and insurance and can provide advices on cleaning and maintenance to help with the upkeep of your bathroom’s plumbing system.

An HDB plumbing contractor would also be the ideal person to call when you have plumbing concerns in your HDB flat. Because they are sanctioned by the Housing and Development Board, it will be fairly easy to give them a call and also rely on them when the time comes that they do the job.

A licensed plumber has extensive knowledge about plumbing and piping systems and will be able to at least find a small sign of damage in them. He will also be able to fix the usual household plumbing problems, of course. And may even teach you how to get rid of a toilet bowl choke by yourself.

2. Safety

Obviously, there will be times when you’ll be cheated. Cheap plumbers might leave a job unfinished (i.e. putting a temporary fix to a broken pipe) so that you’ll call for their services again. Unfinished jobs can be especially worrisome when it involves leaking pipes because it can be dangerous.

Buildings with more than one floor usually have the pipes running above each floor. A leaking pipe, which can eventually burst, can risk damaging office documents, computers, and etc. If we are talking about a gas pipe, of course there will be risk of a fire.

To fix broken pipes, calling a reliable plumber even if he charges a bit more expensively, can bring you great results and possibly guarantee safety.

3. Round-the-clock work

Problems with sink pipe stuck with food in your home or office here in Singapore can occur at any time of the day. Fortunately for us, we can always call a 24 hours plumber. A choked sink or a leaking faucet can happen even at the middle of the night. So, having a pro to call during these hours would be very beneficial.

In Singapore, having an emergency plumber who works 24/7 ready on contact, can be a better back-up than having none at all.

Whether you want to save money or hire the best plumbing workmen to attend to your needs, it will still probably be best to hire licensed workers, even if the plumbing cost is a bit higher. Aside from getting the job done professionally, employing plumbing services might even help you improve the overall lifespan of your plumbing and piping systems.

How to Lose Weight if You’re a Diabetic


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


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


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


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.

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