Five Amazing Things You Need to Know About Vitamin E

Vitamin E is definitely a great thing that your body needs to function properly, but there’s more to it than what you know. To get you started, here are five things you need to keep in mind about what vitamin E can do for you:

It’s found in fat

It might sound like a surprise at first, but many foods that contain fat have a high amount of vitamin E in them. In particular, these sources tend to include seeds, nuts, and wheat germ, as well as avocado and vegetable oils. This gives you a pretty wide range of foods when getting your daily vitamin E needs, and if you’re looking for more variety, you can even find significant amounts of it  in fish as well as green, leafy vegetables.

It’s fat-soluble

Because vitamin E is often found in fat-rich foods, it’s no surprise that it’s a fat-soluble nutrient and stored in the liver, where it is metabolized along with other types of fat-soluble vitamins, such as A, D, and K. But there’s more to vitamin E than just being fat-soluble: it’s great at combating the effects of free radicals.

It’s rich in antioxidants

Vitamin E is great at fighting free radicals because it’s rich in different kinds of antioxidants. This also makes it great for skincare, since it reduces the effects of UV damage on your skin. It even reduces the risk of clotting in your system by dilating your blood vessels, which eases blood flow and in turn helps improve your body’s circulation.

It promotes nail health

Vitamin E is also responsible for keeping your fingernails from yellowing, peeling, or cracked thanks to its moisturizing properties, so if you want to keep that healthy glow in your nails, you know what you need to be taking more of.

You don’t usually need vitamin supplements

Because vitamin E is abundant in most of the food you eat, there’s really no reason for you to take supplements as long as you eat a balanced diet. However, you may need to take additional supplements if you have very dry skin. Since vitamin E is great at keeping dry skin moisturized and nourished, this will work well for those who often find themselves with cracked or dry skin.

Vitamin E, aside from being found naturally in most food sources, can also be available as supplements or as oil. But while this can allow better concentrations for those who really need it, it can also have problems of its own. The biggest problem is the risk of allergic reaction, since pure vitamin E oil can easily irritate the skin when applied directly. To minimize this, try performing a patch test first to confirm if it’s compatible for you.

5 Must-Buy Skip Items form the Thrift Store – and 3 Must-Skips

For many savvy shoppers, thrift shops are a retail gift from heaven. From vintage clothing to DVDs, home furniture and toys, you are bound to find something for everyone. However, not all things you can find from the thrift store is worth buying. What items are considered as good buys and what are not? Keep reading to find out.

Buy: Luxury Bags

Designs of most luxury handbags are classic, making them the most ideal purchases in thrift markets. But make sure to buy one from a reputable thrift store that provides authentication to these bags.

Buy: Toys

Kids are naturally fickle minded—they ask for a new toy, play with it for a week, and then move on to a new one. Buying kids’ toys from a thrift shop is an inexpensive way to satisfy children’s itch for new toys. just make sure to clean it thoroughly before giving them to your kids.

Buy: Books and Records

Second-hand shops usually have great selection of preloved books. Especially if you’re looking just for decorative purposes, you will find amazing items in these places. And while you’re there, also checkout the nearby vinyl collections for some vintage finds, too.

Buy: Wooden Furniture

Sturdy, good-quality wood furniture age beautifully. Fortunately, you can find many of these in thrift shops, whether it is a vanity, coffee table or wooden chairs you’re looking for. However, skip the baby items, like cribs and nursery chairs as recalls are quite common and you wouldn’t want to risk your baby’s safety.

Buy: Ceramic Kitchenware

Ceramic plates, bowls and cups are also great finds. But check to make sure that they are dishwasher safe, so you would not have any problem cleaning them. Steer clear from plastic containers, because they absorb whatever food they had previously held in there.

Skip: Anything Upholstered

They may cause a lot cheaper than brand new ones, but second-hand upholstery may be infested with bedbug and may even contain harmful fire retardants.

Skip: Make-Up

It is difficult to tell whether a makeup has expired or not as there’s usually no expiration date displayed on most of them. Expired makeup can cause skin problems, breakouts or infected eyes. We suggest heading to mall clearance sales, instead of the thrift stores, for cheap beauty products.

Skip: Shoes

Skip preloved slippers and sneakers. Slippers harbor a lot of bacteria and second-hand shoes adapt to the owner’s foot and may no longer mold to your own feet. If you want to find cheap footwear, you may want to look for barely used or locally branded shoes instead.

Thrift shops are there to enjoy, especially for finding little knick-knacks that you wouldn’t want to splurge on. However, not all things are meant to be bought from second-hand markets. Other than your underwear, there are things that should be bought brand new for safety and sanitary purposes.

The Unwritten Rules of the Gym

No matter which gym you go to in Singapore, there will always unwritten rules that you’ll need to follow. Of course, you might not know about them if you’re a beginner. But really, most of them you can get with even just a bit of common sense. Here are some of the unwritten rules of the gym.

Put the weights back in the rack

Technically, some gyms have reminders or notes to re-rack the dumbbells, barbells, and plates once you’re done using. But even if the gym doesn’t have a sign to do so, you should still put your weights back where they belong. It’s common courtesy for your fellow gym-goers!

Clean as you go

Usually, you’ll see “clean as you go” in restaurants, but it very much applies in gyms as well. In this case though, cleaning means wiping down your sweat from the machines or benches once you’re done using them. No one wants to clean off another person’s sweat before they start doing their workouts. Surely, you won’t want that too.

Don’t talk to someone in the middle of their sets

Talking to someone while they are in the middle of their sets is the worst thing you can do. For one, many gym-goers put a lot of focus on their lifting, no matter what exercise they’re doing. The last thing you’d want to do is distract them while they are focused on each rep. Just wait until they finish that set before talking.

If someone has headphones on, don’t disturb them

In connection to the point above, if someone has earphones or headphones on, they might not want to be disturbed at all. For the most part, girls can do this if they don’t want to be disturbed by some dudes trying to score.

Always be mindful of your surroundings

Another important thing to remember is to be mindful of your surroundings. Don’t walk in front of a guy who is using the mirror. This can be annoying and distracting. You should also avoid walking or standing too close to another person who’s lifting. If you bump into them, you might distract them or even put them at risk if they are lifting heavy.

Don’t sit on a bench and text

In essence, don’t hog the machines! Too many people take their time on a machine without noticing that others are planning to use it too. Especially during peak hours, you’re most likely to get confronted if you stay on a bench too long without actually using it.

Take it easy with the grunting

If you’re already lifting heavy weights, you usually can’t avoid grunting or making noises to push through each rep. Even so, try to keep it down and avoid any unnecessary yelling. It won’t matter if you already have a good physique, people will see it as annoying or disturbing if you make too many noises.

3 Amazing Benefits of Intermittent Fasting

Over the years, intermittent fasting has been considered one of the most popular forms of dieting. This is probably because there are a lot of people who attest to its effectiveness, from celebrities to fitness enthusiasts. Although it might be hard to go on a certain diet given all the delicious food in Singapore, this one might be worth the try.

Firstly, what is it?

More than a diet, intermittent fasting is considered an eating cycle wherein one has set periods for eating and fasting. The most common method is the 16/8 method which requires you to fast for 16 hours a day and then eating for the 8 remaining hours. Let’s say your 16-hour fasting period starts at 9PM, so it ends at 1PM the next day. Only after 1 can you start eating your first meal. You can eat as much as you like until 9PM when you’re fasting period starts again.

1.  Weight loss

The main focus and one of the more acknowledged benefits of intermittent fasting is weight loss. On one hand, when you do intermittent fasting, you’re already reducing your overall food intake. Aside from that, the cycle in which we fast increases our metabolic rate. Compared to other types of diet, it’s been observed that intermittent fasting can cause weight loss at about 3 to 8 percent in a range of 3-24 weeks. This is already a pretty big number.

2.  Promotes cardiovascular health

Intermittent fasting has also been found to have benefits on our heart health as well. It’s been observed that intermittent fasting can actually reduce blood pressure and cholesterol over time. Being risk factors for different heart diseases, controlling blood pressure and cholesterol can be a huge plus in keeping your heart healthy. This is mainly because you limit your overall intake which also limits you’re intake of fatty or unhealthy food.

3.  Helps fight Type II Diabetes

Another benefit found with intermittent fasting is that it lowers the risk of developing type 2 diabetes. This is because it reduces insulin resistance, which is one of the main factors for high blood sugar levels. It’s been seen that intermittent fasting actually reduced blood sugar levels and insulin by as much as 20-30 percent. That just shows that intermittent fasting can be very beneficial for those at risk of diabetes.

Not everyone is allowed to do it though

As much as it is beneficial, not all people can do it though. Those with eating disorders or those who are underweight, for example, surely won’t be allowed to intermittent fast. Pregnant women are also not allowed since intermittent fasting limits the nutrients needed by the baby.

The Best PC Games of 2019

2019 has been an amazing year for gaming in general, but PC games as usual has plenty of titles to offer from both big budget studios and indie studios. If you need to catch up, add these fantastic games to your list.

Monster Hunter: World

The latest installment of this beloved series lets you play as a hunter whose main goal is to trap or destroy gigantic monsters to collect gear. It can be played alone or in groups.

Into the Breach

Turn-based strategy games are not going away anytime especially with fun games like this. The game is set in a futuristic world where your goal is to defeat monsters called vek by using giant mechs you build over time.

Subnautica

Games with a mix of exploration and survival have been quite popular lately if you want a change of pace from popular games. This game puts you in an alien planet where you can explore its vast ocean, collect resources, and survive.

Frostpunk

This game can be quite addictive if you love survival and city-building. The goal is to manage resources and build a city around a generator that can survive the harsh global winter.

Pillars of Eternity II: Deadfire

This sequel features familiar and new faces from the first game. Set five years after the events of Pillars of Eternity, you will be playing as the watcher who can read the memories of the people as well as their past.

Warhammer: Vermintide 2

Rejoice Warhammer fans! This sequel to Warhammer: End Times Vermintide is set during the early days of the apocalyptic event after the first game and lets you play five different characters.

BattleTech

Another turn-based strategy gem, this game lets you take on the role of a commander of a mercenary band of combat vehicles. If you have played the board game Classic BattleTech, some of the mechanics will be familiar to you.

A Way Out

Looking for a couch on online co-op game to play with a friend? This unexpected hit will exceed your expectations. The goal is to escape with your buddy, who plays either as Leo or Vincent, from prison.

Kingdom Come: Deliverance

What makes this game special is that it isn’t about a destined hero given a special task to save the world. Set in the Kingdom of Bohemia, you will get to experience the hardships of what it’s like to live in the Medieval Europe.

Minit

From the title itself, the goal is to make the most out of the 60-second time limit to uncover the truth of a curse and lift it.

Ni no Kuni II: Revenant Kingdom

This sequel features the young king Evan who must try to rebuild his kingdom after being usurped.

Dead Cells

Dying in this game isn’t all that bad because you start off as a group of cells that control a dead body. Your goal is to collect items and cells as you progress.

Return of the Obra Dinn

Your goal is to uncover the mystery of the deaths and disappearances in an East India ghost ship using the different clues from the 60 crewmen.

Inked Up in Singapore

Tattoos usually get a lot of discrimination from around the world because of both the misconceptions and misrepresentations of tattoos. Mostly common in the elderly, tattoos act as a form of branding and not really perceived as a form of art but as time has change, so have people’s perception on these tattoos.

Embracing Tattoo Culture

The Singaporean youth have been getting into tattoos as it is slowly becoming accepted into society. Sadly, tattoos used to be proof that you are affiliated with a certain gang and has slowly gained the treatment of a criminal. But come to think of it, tattoo is just ink and no matter how you look at it, tattoos are really neutral.

It is all up to us to determine whether our perception on tattoos is positive or negative. Hopefully as time and people’s understanding of tattoos progress, people with ink will become more accepted in society. Tattoos do not always act as a form of affiliation as they can also act as a form of individualism.

Tattoos as Personality

The celebration of one’s identity is best represented by their appearance and to look different from the others, a lot of people indulge into customizing how their body looks whether it be through working out, different style of clothing, piercings, or even getting ink around their body.

In Singaporean culture, standing against the crowd is not usually a big part of their culture and although tattoos promote individualism and mot rebellion, people usually confuse the two. Art is relative and what may seem good for one person may seem dirty for another but this should not discourage you should you want to get yourself a permanent piece that defines who you are. After all, we can never really please everyone.

Tattoos and Preconceptions

Having a tattoo automatically gives people the impression that you are a strong individual because of the fact that getting a tattoo is honestly pretty painful. This usually causes intimidation around and Singapore is not an exception.

Although there are places wherein people do not mind, there are still places where people cannot accept the fact that you stand out against society. Don’t be afraid to get a tattoo or to show off your tattoos in Singapore. There are a lot of artists hidden within the city and who knows, there might be a few of them who would appreciate your looks. Don’t be afraid to show your ink in Singapore.

Bad Decisions: Understanding and Recovering

Everybody makes mistakes because nobody is perfect. Uneventful circumstances brought about by our wrong choices are something we either repeat or learn from. Most of the bad decisions we create in our lives involve an immediate convenience or reward—it’s about choosing to live for now even though the chances of paying its price later is high. This seemingly a carpe-diem philosophy is further strengthened when the consequences are uncertain to happen.

How do we come up with decisions?

According to an article on Mindless Eating, there are roughly 200 food-related choices each person makes on a daily basis. Other choices related to work, family, relationships etc. are not yet included in that approximate and it’s probably safe to tell that we make thousands of choices every moment of our day.

Decisions that don’t feel like one are “unconscious decisions” or more like habits—they are normally included in our routines that doing so becomes automatic in our system like taking a shower, getting out of bed or driving to work. While there are also conscious or “big decisions” a.k.a the ones that can cause you to have anxiety attacks. These are life-changing decisions like, what to do in life, having kids, quitting a job etc.

Psychologist Barry Schwartz points out that when making a decision, it should evaluate these areas:

  • What is your goal
  • Value of reaching that goal
  • Options for reaching that goal
  • Options that will likely produce the desired outcome

It all sounds pretty easy and simple but reason/s why most people screw up may be due to following factors:

Emotions, biases, memories and peers that cloud our thinking:

For the most of us, if only there was less reaction and more action, bad decisions would’ve been limited. Most of us are already aware on what we should be doing. You’re probably aware that you need to take your medicines, that it’s not right to hit your wife or cheat on your husband, or you shouldn’t lie.

Missed opportunities:

It’s when we make a choice, for example choosing a course in college; it seems that all other doors are shutting off. It seems definitive and final that once a path choice is made, all others are no longer an option.

Breaking bad habits

Most if not all of us follow certain habits that do more harm than good. In an article about Breaking Bad Habits on servishero.com/sg, these can be broken by changing our thought processes.

According to Mary Ann Chapman, Ph.D. and scientific communications writer, breaking a bad habit is possible we:

  1. Avoid or minimize the immediate reward
  2. Make the long-term negative outcome more immediate

For example, relying too much on credit card on every transaction can lead to a scary total bill at the end of the month. The most appropriate thing to do is to leave the credit card at home (use it for emergencies) and do a budget planning for the next day’s expenses using cash.

In this example, the immediate reward of incessantly swiping your credit card every time you like to buy something is avoided by planning your daily budget; and the possible long-term negative effect (high credit card bill) is immediately taken into account.

Starting good habits

If you’re eager to start making right choices like doing regular exercise, going back to school or mending a broken relationship, expect that the process will be difficult at first, but the potential benefits are worth it. The idea is minimize or avoid the immediate-negative-and prioritize the lone-term effect in the future, the positive stuff.

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