Tips for Busy People: How to Change Your Body Clock


Let’s all admit: it’s hard to adjust our body clocks. As much as we’d love to get enough sleep every night, we’d also love to do other things as well. Sometimes we get too fond of this habit that we end up sleeping way past our bedtime and it greatly affects our productivity the next day.

Not only does this result to lack of energy, it also results to lack of focus. We can go on and on about the effects of the lack of sleep towards our body but let’s go straight ahead and talk about adjusting our body clock.

Let’s start from the top, what is a body clock? It’s a preferred schedule your body is most likely to fall asleep. But let’s simplify this even more. We said schedule. What is a schedule made of? A schedule is made up of constant habits. Your habits make up your schedule. Really easy right? Now that we’ve talked about what makes up your body clock, let’s talk more about how to adjust it.

Now here’s one thing about habits, it takes about 21 days to correct a habit or to develop a new one. What does this mean? Well, this means that to break down your body clock, you’d need 21 days. You’ll need 21 days for you to be able to create a new habit. Exactly 21 days? Well, not exactly, you’ll have to get it right first.

It might take some time to adjust into your ideal body clock but once you’ve got it down, it’ll only take 21 days for you to get it right. Consistency is the key to success. It always is. But then again, there are times when we are most definitely inconsistent.

Well, we just have to cope up with our flaws and don’t get discouraged. You might find it hard at first, but once you get it down, there’s no stopping you. In fact, when you get your ideal body clock, it would be hard to deviate from your body clock. Even if you would want to stay away, your body would automatically tell you to rest. It’s okay to struggle but don’t let yourself struggle for too long. Allow yourself to be able to achieve the body clock you need to get the rest you deserve. We can’t all be superhuman. We need rest. Our lives are always a battle, there’s always something to conquer everyday but the first thing you need to conquer is getting enough sleep.

How to Keep Your Painted Walls at Home Look New for Longer


Even though movers and installers do their best to make sure that your walls retain their color and shine, there’s always the risk that your walls could suffer all kinds of dings, smudges, and scratches that can affect their luster.

While your first response to seeing these types of marks on your walls would be to scrub them, this may not always be a good idea – what you would end up doing is creating a really shiny patch on the wall, which most painters would call “burnishing”.

The best way to achieve this gloss is by doing it on walls painted in a flat finish. Be sure to use it only in areas in your home that get less traffic, such as your bedroom.

Cleaning Up vs. Touching Up
There are two things that you want to do to keep your painted walls looking like new for longer – cleaning them up and touching them up. For cleaning painted walls, it’s not the color that matters, but the finish itself that you need to take into account.

The trick to cleaning your walls is by doing so as quickly but gently as possible. Remove dust and dirt first by brushing it off gently, then dab with a non-abrasive sponge with water.

Meanwhile, touching up is simply applying paint for areas that seem to have lost their color – all you need to do is to use the paint from the original can and apply it the way it was applied, i.e. with a roller or a brush.

The easiest walls to touch up are those with flat paint, while the hardest to touch up are those with semi-gloss or satin finishes, as any unevenness or imperfections are glaringly obvious when light is shined on them.

On Fixing Chips and Scratches
The process in fixing these (especially if you see them in your corner walls) can be a bit more complicated – you will need not just the original paint and a paintbrush or roller, but you will also need spackling paste, a putty knife, sandpaper, and time.

Keep in mind that you will need to mix the spackling paste until it is smooth before applying it to the chipped area with a putty knife, and that you will also need to wipe off any excess paste around the spot.

Once that’s done, wait until the paste has completely dried before lightly sanding it with fine-grit sandpaper, and then vacuuming away the excess dust and painting it.

For larger areas of chipped paint, larger amounts may be required, and the difference between old and new paints is more likely to show up.

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).

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