The world sympathized upon seeing the horrific injury of an Armenian weightlifter at the Olympics in Rio last August 10. Andranik Karapetyan contented in the 77kgs division. He was lifting 195 kilograms (which is equal to 430 pounds) and during that time, he seemed to dislocate his elbow. He directly dropped the weights and screamed in pain.
Pain is the number one warning sign of the body that there is something wrong with it. In weightlifting, elbow pain is a sign that you overuse it. It is important that you address the problem before it gets worse. Maybe the weightlifter felt something and he still pursued. Who knows? Even if you are able to train with joint pains, it does not mean that you have to ignore this important warning sign.
The good thing is that you can manage elbow pain. Just do not ignore it. Here are some tips on managing it:
- Get a massage: If you are feeling pain in your elbow, there is a big chance that it is caused by an imbalance or soft tissue constraint. When this happens, you have to get a massage from licensed therapists or you can use Self Myofascial Release (SMR) for your upper back, lats, biceps and pecs every day.
- Stretch your elbow as well as your wrist flexors: After using SMR, it is good if you stretch the elbow to improve the quality of its tissues. In elbow stretch, you extend your elbow then wrists after you slowly pull it using the opposite hand.
- Limit isolation exercises: If the pain is recurring, that only means you still pursue single joint or isolation exercises like shoulder flies and bicep curls. Should you continue despite the pain, you are making things worst. Choose full body exercises like pull-ups and push-ups.
- Get supplements: You should know that omega 3 can reduce the inflammation that is why it is important that you get supplements of it. Omega 3s or fish oil can facilitate with the reduction of swelling including scar tissue formation in your elbows.
- Do the switch: This switch may be hard but it can do your body good at least temporary. You have to switch from barbell to dumbbells. Your elbow will not be overused and it will surely thank you.
You have to remember though that if the pain still persists and it is severe or chronic, you should consult your physician right away. There are many physicians here in Singapore that you can consult and they can help you. It is worth the money and the trouble.
The Singapore Health Promotion Board is encouraging all people to observe and practice healthy lifestyle. These days, many illnesses and diseases spurt because of lifestyle. Remember that you can change your lifestyle if you are willing but sometimes it is hard to be on the right track. You have to think of many things to be healthy and every so often it is easier to just forget about it and eat whatever you like.
With this, there are five golden rules of nutrition. These rules are easy to remember. If you follow these tips, it will set you on your way to a balanced and healthier diet without you noticing. Here are the five golden rules of nutrition:
- Always eat your breakfast: After not eating the whole night, you have to rev up the body’s engine by eating a quality breakfast. You have to eat especially if you feel lethargic when you wake up. You will feel better after eating some. The best breakfast include porridge topped with dried or fresh fruits. Cereals will do but avoid sugar coated varieties.
- Remember to hydrate: If you notice unusual fatigueless, lethargy, dizziness and hunger, it is your body’s sign that you are dehydrated. Think of this – your body is majorly composed of water and filling it with fluids is very important. You can take natural fluids and water for better hydration.
- Take 20: This sounds difficult but once you are used to it, it will be easy. Take at least twenty different healthy foods every day and eat it. This is to ensure that you fuel the body with a wide range of nutrients and you will be guaranteed that you get the vitamins, trace elements and mineral. This will surely make your meals more interesting.
- Limit salt: If you cannot live without salt, at least limit its consumption. Salt can enhance the flavor and since it is the cheapest flavor enhancer in the market, many foods consider it. Remember that the maximum daily recommended salt intake is 5 to 6 grams and with all the foods available, it is easy to take more without you noticing.
- Do not eat late: There is an old adage worth considering. It says eat breakfast like a king, lunch like a prince and diner like a pauper. Your body does not need a large meal before hibernating to sleep.
That should do it. Remembering these five golden rules is easy. Now it is just a matter of action or implementation and sustaining it. Being healthy demands hard work but it should not bother you because it is the body. Without the right nutrition, you are like a broken-winged bird that cannot fly. That is a waste.
Pregnant women worry almost about everything that could potentially harm their unborn baby. From the negative effects of hot bath to the toxic effects of whitening products, expectant moms obsess over the littlest detail that might affect the development of their child. However, only a few seem to worry about the one activity we usually do every day that sends an alarming number of pregnant women to the E.R.: driving.
While it’s not easy to drive with a 25-pound belly bulging in between you and the wheel, you can do something to ensure pleasant and safe travel in your state of condition. Here are some reminders before hitting the road with your precious cargo.
- Asses Your Current State
Before leaving, try to assess first if you’re fit to drive. Can you focus driving despite the swollen feet? Are you feeling nauseated or dizzy? Did you get enough sleep and rest? Answer these questions before getting behind the wheel. If you feel any discomfort that obstructs your concentration on the road, ask somebody else to drive you.
- Secure a Pregnant Driver’s Kit
This includes a bottle of water and your medication. Also, bring other necessary papers that contain your medical information and emergency contact numbers (e.g. your partner, your OB-gyn and a family member who can assist you in case of emergency). Don’t forget to bring your health card as well, if you have one.
- Wear Your Seatbelt
Some pregnant women worry about wearing seatbelt because it restricts the belly and may harm the baby, especially then the driver hits the brakes abruptly. However, doctors argue that it’s much safer for both the mother and the baby if she wears a seatbelt. The best you can do is to place the lapbelt under the bump, instead of over it; while let the torso belt run between the breasts down to the side of your body.
- Take Short Breaks During Long Trips
If it’s going to be a long drive, leave home much earlier so you’ll have extra time for a few breaks along the way. Park in a gas station for a couple of minutes, drink water, grab a snack, stretch your legs and arms and move your toes. You can also rest your eyes for a while to avoid nausea and dizziness. After getting yourself comfortable again, you can then start driving.
Your condition is much more sensitive than when you weren’t pregnant, so make sure to take precautionary measures with whatever you do. Driving may seem like an easy everyday task, but when your condition and unstable hormones (due to pregnancy) comes to picture, extra care is necessary to ensure your and your unborn baby’s welfare.
If you’re planning for a family vacation that includes flying somewhere with the kids, you want to make sure that they stay comfortable throughout the flight, especially long-haul flights. While any airline can bring you to your destination safely, only a few airlines offer additional services for the comfort of your kids. Here are some of the family-friendly services to look for in an airline for your next family vacation trip.
- Infant Seats
Carrying a baby in your arms for the entire duration of the flight can wear you down. Other than brining your own child seat, some airlines can provide this for you free of charge.
British Airways, for example, provides carrycots as long as you inform them in advance, so they can place you in a seat that can fit them. Another one is Virgin Atlantic, taking it a step higher by providing child seats that fit to all of their airbus seats.
- In-Flight Entertainment
Keeping kids entertained in long-haul flights is the top priority of every parent. The best airlines try to keep little passengers entertained by offering an array of in-flight entertainment options.
JetBlue plays Nickelodeon and Animal Planet for flights over two hours and reading activity materials for shorter flights. However, Asiana takes it to a whole new level with entertainment offerings such as in-flight magic shows, face painting, arts and crafts and even cooking and baking class for long-haul flights.
- On-Board Nannies
Some airlines offer in-flight nannies, like Etihad Airways which offers this service free of charge. Called ‘Etihad Airways Flying Nannies,’ these professionals received childcare training before flying.
Likewise, Gulf Air has its own on-board nannies. These child flight attendants help you with your children’s needs and help keep your kids entertained. Some on-board nannies can even perform magic tricks and do face painting and arts and crafts.
- Unlimited Kids Snacks
Kids get grumpy when they are hungry. To keep your child full and happy, book an airline that offers unlimited kids snacks. Qantas offers this, as well as JetBlue.
On the other hand, Singapore Airlines offer meals especially prepared for kids. The airline also provides general baby amenities like diapers, feeding bottles, disposable bibs, baby wipes and bassinets.
Since flying with children can be a potential nightmare, book your flight with a kid-friendly airline to help you take care of the little tots. Though your children can be stubborn at times, you still want them to relax and enjoy the vacation.
Most women struggle finding a good level of contentment in their 20s. Challenges and uncertainties during these formative years make even those who are happy feel unsettled or anxious. To help you, we’ve listed down five ways on how you can find contentment in your life now, and make this decade the most satisfying time in your life.
- Start a One-Sentence Journal
Keeping a one-sentence journal is more manageable way of writing down your thoughts. Get into the habit of writing down one thought every day. If it’s positive, your day will end on a grateful and reflective note; if not, you’ll manage to get the negative feelings on paper and out of your system. A one-sentence journal has the power to show meaningful moments of days that seem forgettable to you.
- Focus on One Aspect of Your Life at a Time
When things start feeling off, it’s tempting to think that you need to overhaul your life. But instead of quitting your job and moving somewhere else, think about the things that are troubling you and focus on that. The negative aspect in your life might be the source of the anxiety and pessimism you’re feeling in your life. So focus on working out this area of your life first, and watch as to how the other parts fall into place.
- Learn New Things
Dissatisfaction often comes from feeling stagnant. If most areas of your life is set on routine, then a lack of growth and movement might be the issue. So stave off your restlessness by embarking on a new project, skill, or task. Break away from your routine, and engage in activities like gardening or attending a ballet class. Whatever the project is, set your mind into it and embrace the feeling of growth.
- Care for Yourself
Our physical and mental selves are more closely linked than we think. Every time we feel unhappy, we tend to sacrifice exercising, sleeping, and healthy eating – and a lack of these things is what causes us to feel unmotivated and lethargic. So stop getting into this unhealthy cycle by giving yourself the care that you need. After all, the better you’ll feel physically, the better you’ll feel mentally.
- Do Something Good to Feel Good
Engaging in volunteering works promotes contentment in various ways. It allows you to see a new perspective in life that makes you feel grateful for what you have, and it lifts your spirit through spreading joy and support to those who need it the most.
Finding contentment during the formative years can be quite challenging, but by following these tips, you’ll surely be able to find the feeling of satisfaction that you’ve always wanted.
Experiencing a creative slump is one of the most frustrating things any person could experience. You’re left staring for hours in front of your creative outlet with no progress at all. Truth be told, you’re probably being too hard on yourself, and you just need time for inspiration to kick in. But if you’re looking into speeding up the process, consider reading any of the following books that are designed to jumpstart your creativity.
- Big Magic: Creative Living without Fear
Remember the Elizabeth Gilbert’s memoir Eat, Pray, Love where after her divorce and some failed relationships, she travels the world and finds happiness? Now, Gilbert shares her wisdom, perspective, and generative process about creativity in her new work Big Magic.
In this book, Gilbert gives insight into inspiration and asks the readers to embrace their curiosity. Using a cheerful yet pragmatic writing, she discusses the approaches, attitudes, and habits necessary to live a creative life. The book isn’t aimed at writers alone, but to anyone who wants to be creative, address challenges at the workplace, infuse life with passion and mindfulness, and fulfil a long-awaited dream.
- Creative Confidence: Unleashing the Creative Potential within Us All
Creative Confidence is aimed at reader who don’t consider themselves as creative, as well as those who are creative, but are in a break.
Authors Tom and David Kelley take their collective knowledge to teach their readers how to access their latent creativity to enhance their careers. Strategies, such as creating a ‘bug list’, are also outlined to kick-start creative inspiration, and to track inconveniences in your daily life and think of possible solutions. Some tips are also provided for business managers and owners who are planning to unleash their employees’ creativity.
- Steal like an Artist: 10 Things No One Told You about Being Creative
If you’ve ever come up with an idea only to give up on it because it’s already been done before, then this book is perfect for you. In this book, the author shares some comforting truths about creativity such as the thought that nothing is original, so you should learn to influence, gather ideas, and re-imagine to create your own path.
Author Austin Kleon believes that everyone should follow their path of interests, and take the risk of being boring to fuel your creative side. The book’s practicality is what makes it less intimidating, and inspires you to take a step towards a more creative life.
- The Creative Habit: Learn It and Live It for Life
The book teaches that for you to establish a creative part in your life, you must make creativity a habit. To help you with that, author Twyla Tharp added 32 practical exercises based on the lessons she learned throughout her career. The exercises are simple but varied with lessons, such as “Building a Bridge to the Next Day,” where she demonstrates how one can clean the clutter from their mind overnight.
Having a creative slump is really frustrating, but reading any of the aforementioned books will surely give you your much needed creativity boost.
You only use a car polish when you need to do some car detailing. Otherwise, there are other ways to keep your car in its showroom condition. A car polish is best used when you notice paint job imperfections on your car or when you want to get rid of those unsightly swirl marks. The wide array of car polishes available in Singapore may intimidate an amateur car owner so it is important to know the important features you may need to consider when it comes to choosing the best car polish for your detailing job.
Choose a car polish that serves your car’s needs
If you’re going to shop around, you’ll discover that car polishes come in different types and forms. The variety of car polishes is also meant to address specific car detailing needs so you can’t just choose a car polish that your neighbor is using. It’s best to consider first what detailing issues you have with your car and discover which among the different types of car polishes is suitable to address the problem. Compounds and Cutting Polishes can solve more complex detailing issues as they are more abrasive. On the other hand, some car polishes such as the types of finishing polishes and paint cleaners are only good for minor flaws and prettying up.
Choose between a solid and liquid car polish
While shopping around, you’ll find that there are two forms of car polishes. The first type is the solid form of car polish while the second type is the liquid car polish. Solid car polishes are also known as rubbing compounds. As its name suggests, these rubbing compounds would require you to work harder just to attain that polished look on your car. For this reason, most car owners prefer the second type of car polish as these are not labor-intensive but easier to apply and even give off a better result.
Choose a car polish that is specifically designed for your purpose
You may want to look carefully at the description attached on the containers of each car polish before you decide to purchase one. The wide variety of car polish to choose from means there are car polishes designed for different purposes. You’re better off getting a car polish that would answer most of your car detailing needs. Some car polishes are designed mainly as a polish while other car polishes are designed both as a polish and an added protection to your car.
A happy Singaporean family will make a happy society in Singapore. Since families are the building blocks of societies, it is important that families cultivate positive environments. An individual that grew up in a happy family environment is most likely to become a happy well-rounded adult. On the other hand, an individual that grew up in a broken dysfunctional family is also most likely to become troubled and broken adults. This is why building a happy family is essential. Aside from this, a happy environment provides a feeling of security for all members of the family.
Be available for one another
Making your presence felt is an important factor to building a happy family. Family members are happiest knowing that they are complete especially at important occasions. It is also highly appreciated when members of the family do the best they can to be available in all family events as well as events that are important to a particular family member. This shows how important family is among your priorities.
Lavish each other with warmth and affection
A happy family indulges in a lavish expression of warmth and affection. Family members are happy because they know that they are loved and highly valued. You may show your affection in a variety of ways. You can kiss, hug, and pat each other on the back. You can say “I Love You” to one another. You can help a family member when you notice that they’re going through a difficult time finishing a chore.
Have an effective communication
Encourage frequent and effective communication in order to create a happy environment for the family. Family members should feel that they are free to express themselves anytime without the fear of ridicule or humiliation. You may designate a particular hour in a day or maybe a day in a week where you can just engage in open communication as you bond as a family.
Create rituals of affection
A happy family prides itself in creating unique rituals of affection. Rituals of affection is when your family engage in family rituals such as weekly eat outs, annual vacations, family fun day where you play outdoor games, and occasional visits to family members. Such rituals create happy memories associated with home and family life. There are studies from psychologists that show how a family ritual is mandatory in building a happy family life.
I try to be very selective as a parent when it comes to the things I give my little ones. I guess every parent in Singapore can relate to not giving everything but only the best to their kids. This applies to the toys I allow my little ones to play with. An electric car is something that I can splurge on my kids since it’s not just fun to play with but are also great in helping them develop their motor skills. I’m also very particular when it comes to a toy’s features.
I’d like to share what features you should look for when choosing an electric car for your kid.
Choose one that comes with safety features
An electric car with safety brakes, seat belt, and just the right speed level for your kid is important. This will not just ensure a smooth and fun ride for the kids but will also set every parent’s mind at ease. Knowing that there are safety features to control the speed limit or to guide beginner drivers are something every parent would want to look into an electric car.
Choose one with a good balance
Check if the electric car has a good balance by letting your child do some test run on it or by simply pushing the ride on toy. An electric car with a good balance will minimize the chances of tipping over, falling, or colliding while being driven by your kid. Who wants to ride on something that can easily tip over?
Choose between a pedal and battery-operated vehicle
Now this is something you may want to decide on as a parent. There are options for a pedal-driven car and for a battery-operated car on all age groups so you need to determine which one you’d want your kid to ride on. Both vehicles have their own sets of advantages and disadvantages as well so you may have to think hard on this one.
Choose one with that’s appropriate for your child’s age
Lastly, you’d want to check on the age rates found on the boxes to determine if an electric car is right for your kid. You may also want to factor in your child’s height and weight and how fast the child grows. Your child may only be three years old but already big enough for an electric car that’s recommended for kids of four age and up.
A lot of people prepare for summer months in advance just to get in shape for that two-piece they bought for the beach. It is also commonly thought of that summer is the time to get in shape most easily thanks to the summer heat. Unfortunately, nothing can be farther from the truth. Or this may very well be the thinking that led to studies showing a lot of people gaining extra pounds over the summer. There are good foods as well as bad foods, but sometimes it’s when you eat them that make the food a wrong choice.
Here is a list of some food that should be avoided come summertime:
You may think of mangoes as a summer food. Heck, it’s a tropical fruit and a lot of summer destinations offer mango shakes and mango fruit juices. Part of most people’s summer food idea is also a mango-flavored ice cream. It’s yummy and sweet, perfect for an enjoyable summer treat – but not really if you want to cool down your body heat. Mangoes are said to induce body heat and may also trigger summer pimples. Yikes!
Oily and junk food
Oily and junk food may be yummy and even your favorite type of foods but they never made it to the list of recommended foods to eat – ever. As long as they remain unhealthy foods, they will never make it. These foods are also difficult for your digestive system so they can only add to your summer feeling of sluggishness which may cause hot tempers and irritation. Not to mention those unwanted belly waist. So say goodbye to hamburgers and fries.
Tea and coffee
Both hot tea and hot coffee is best drunk on cold seasons. Naturally, these hot drinks will not do anything better for us when we’re already sweating. Who would even think of ordering this under the sweltering heat? You’re better off ordering some fruit shakes or eating a slice of cool watermelon to quench your summer thirst.
Dried fruits are healthy snack alternatives especially for those who are craving some sweets but want to keep fit. Unfortunately, they may not be your top choice for summer snacks. You’re better off eating some real fruits which contain lots of water to keep you hydrated such as watermelon. Take only a moderate amount in cases when you really want to have some dried fruits.