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Skip these foods and drinks to avoid bloating

The feeling of a satisfying meal in your stomach is a blissful experience, no doubt. For many people, warm and filling meals form a considerable part of our daily lives and can make our moods better than ever in just a few moments.

However, the same foods that taste so good can also leave behind some nasty bloating issues. They may cause our stomachs to swell with uncomfortable gas or pain that we can’t seem to get rid of. Let’s not forget the farts we release (or struggle to let out).

If you have an issue with bloating, skip these foods and drinks to make sure you can avoid bloating as much as possible.

#1: Beans

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The subject of a famous fairy tale about this “magical pea”, beans are known to be a protein-rich food. Generally, beans are high in amino acids. They are also low in calories and contain high amounts of healthy fibre.

However, the fermentation process used to digest these beans in your system produces a considerable amount of gas that can trigger bloating. If you struggle with that, stay away from beans as much as possible. Or you may also consume tempeh and soybeans (edamame) that are easier to digest.

#2: Onions & Cabbages

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Onions are a staple ingredient for many Asian cuisines, so this might shock those who are reading. If you’re the sort that suffers from acid reflux, you want to steer clear of onions. It’s famous for causing a bloated feeling in the upper belly. Go for chives or scallions instead.

As for vegetables in the cabbage family, they are usually called cruciferous vegetables. You want to avoid brussels sprouts, cauliflower, and broccoli if you don’t want to suffer the effects of gassy carbohydrates. Bok choy makes a suitable replacement!

#3: Sweeteners

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Selected artificial sweeteners are hard to digest. This thus leads to bacteria in the intestine fermenting it, which in turn results in gas.

Folks who are looking for alternatives can try Stevia. Tamara Duker Freuman, a New York City-based registered dietitian, said that Stevia is not a fermentable carbohydrate. This means that gas is not produced as a byproduct if consumed.

Did we mention it’s calorie-free and may even help you manage your blood sugar levels? Consider buying the iLIte Stevia Natural Sweetener (S$7.20) from FairPrice.

#4: Carbonated Drinks

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This one might seem a bit hard at first. Who’s guilty of gulping down carbonated drinks regularly to counter the summer-forever weather in Singapore? I know I do. Even when we’re unwell, it seems like staying away from that chilled can of cola is impossible.

But you need to know that the substance here that cause our favourite beverages to bubble and stay fresh is carbon dioxide. Carbon dioxide is a gas that can get trapped in your digestive system and cause bloating or cramping. Stick to flat drinks to avoid this bloating threat.

#5: Wheat / Gluten

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For people who find themselves running to the bathroom after a good Subway sandwich, bread might be the unsuspecting culprit.

Wheat and the gluten it contains can be alright for some people, but for those with gluten sensitivity, intolerance, or celiac disease, ingesting gluten causes severe digestive issues, including gas, massive bloating, and other stomach discomforts.

If you notice a bloating pattern after consuming bread, it might be time to cut back on your gluten intake. Instead of bread or pasta, try eating these alternatives instead:

Quinoa
Wild rice
Pure oats
Buckwheat
Almond and coconut flours

#6: Dairy Products

Image Credits: health.harvard.edu

Dairy is another major cause of bloating or other digestive issues. Despite being a popular and common ingredient added to many meals, it’s estimated that close to 65% of the world’s population has trouble digesting lactose, the sugar found in most dairy products.

Known as lactose intolerance, this type of dairy shut down means that you’re likely to experience bloating, gas, and pains when eating dairy products. If so, stick to dairy-free or lactose-free products to avoid this source of bloating.

Here are some alternatives:

Oat milk
Soy milk
Almond milk
Coconut milk
Lactose-free dairy milk
Hard cheese such as parmesan, cheddar, or swiss

#7: Beer

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Beer is the unfortunate combination of several bloat-heavy ingredients on this list. It is a carbonated and fermented beverage made of carbonated water, fermented gluten, and fermented carbohydrates.

All three of these cause your stomach to bloat tremendously, something that might contribute to the idea of a beer belly. If you’re looking to avoid bloating, cut beer out of your diet and stick to plainer alcoholic alternatives such as liquors, red wines, or hard spirits.

Here’s all you need to know about alcohol bloating.

Final Thoughts

Cutting out the abovementioned foods and drinks is the quickest way to enjoy a satisfying diet that makes you feel and look your best. Or you can gradually reduce them and introduce other alternatives mentioned in this article into your meals.

Ponder over these things if you want to be on track to building your retirement fund

Whether you’re young or old, it’s never too early to start thinking about saving up for retirement. After all, it’s the best way to guarantee a comfortable life after you cross that critical stage.

However, you must start planning to make sure everything gets taken care of. Even though it might seem scary at first, have no fear. By reading this article alone, you’re already making that crucial first step.

It takes dedication and discipline to get where you want to be, including consistent savings and investments. You’re going to need to consider various factors specific to you and figure out how to handle risk best.

When jumping into retirement fund planning, it’s best to set a particular goal to build around it. Let’s dive right into the things to ponder over.

Your retirement goal

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To get a basic idea of how much money you need to have after you retire, you must consider what age you want to retire and what you envision your lifestyle to be. After that, there are several methods to give you an estimate of what you might need.

Take advantage of the Central Provident Fund (CPF) Board’s tools to help you with your planning:

CPF Retirement Estimator to calculate lump-sum savings
CPF Retirement Calculator to find out if your retirement goal is attainable

You can also do a quick computation to see how much you will need if you plan to retire for a certain number of years. For example, if your retirement will last 20 years and you require S$5,000 a month to get by, you will need S$5,000 x 12 months x 20 years = S$1.2 million.

Just keep in mind that this doesn’t include other factors like assets and liabilities. Those who want a more accurate number should seek a financial consultant’s assessment.

Things to think about

#1: Inflation rates

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Singapore’s inflation rates have averaged at around 2.51% from 1962 up to 2020 and have fluctuated recently within the last four years at percentages between -0.52% and -0.57%.

If you haven’t started investing already, consider doing so because your money will lose purchasing power if it sits in a savings account.

#2: Risks

a man reaching for an apple on stacked chairs

Image Credits: wsj.com

Risk can be defined as the degree of uncertainties in an investment decision and/or possible financial loss. The younger you are, the more risks you can afford to take. If you’re a little older, it might be riskier to invest a lot of money and potentially lose it all when the market is greatly affected.

Therefore, it depends on what point you are at in life. Be sure to consider how much risk you’re willing to take on and set up some plans accordingly.

#3: Diversification

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“Never put all your eggs in one basket” is a tactical move that makes perfect sense in several areas of our lives. This includes investments and fund management.

For healthy risk management, diversification in your retirement portfolio is always crucial. Balancing your investments means that there won’t be a disaster for you if one industry crashes in the market.

The importance of diversification in investing is not to be taken lightly. For more details on the technique to reduce potential risks, click here.

#4: Time horizon

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Try to identify what time horizon your investments are geared towards, whether short, medium, or long-term.

If you’re leaning towards short-term, you can afford to go for riskier investments, potentially earning you higher expected returns. On the other hand, if you’re long-term, you will want to invest in lower-risk funds that provide stability and predictable returns.

In general, if you start your retirement journey when you’re young, you can invest with higher-risk investments and slowly transit to low-risk ones in the future.

#5: Payout mode

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Take your payout mode into account.

Sometimes, insurance savings plans, for example, will need you to lock in your amount for several years before you can even access it. If liquidity is important to you, pay attention to the fine details of your plans you’re considering and consult a financial planner for elaborate help along the way.

Search on the internet, and you will find a couple of retirement savings plans. We will list some here for your perusal:

Final thoughts

a women writing down something on her notebook

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You will already be way ahead of the curve if you start early and stop putting off retirement planning.

A study has shown that Singaporeans start planning for retirement at around 38 years old. That’s why within the age group, only two-fifths of Singaporeans feel confident with a comfortable retirement. See if you can look for little areas around your life where you can save some money to invest without affecting your current lifestyle or budget.

Oh yes, before we let you go, have you heard of CPF’s Matched Retirement Savings Scheme (MRSS) for senior Singaporeans?

MRSS is ideal for those aged 55 to 70. As the Singapore government will match every dollar of cash top-ups (annual cap at S$600) made to the Retirement Account, this is one way to increase monthly retirement payouts effortlessly.

Help your parents, aunts, and uncles check if they can tap on the scheme using the MRSS eligibility checker here!

What is lifestyle inflation? How do you avoid it?

In finance terms, we hear about inflation all the time. But what about lifestyle inflation? This is essentially a kind of habit, and both its presence and the problem it causes can be sneaky.

Simply put, lifestyle inflation happens when your pay increases or you undergo a promotion and your costs of living rise as a result. This alludes to those expenses that aren’t necessary. If you think “oh, that won’t happen to me”, be careful. It’s not called “lifestyle creep” for no reason because it creeps up on you!

Don’t fall into the trap of spending more money as your lifestyle changes. Here are some realistic tips to keep you on the lookout.

#1: Know your weaknesses

We’ve all got that one thing that we tend to splurge on. Perhaps it’s a shopping spree at weekends. Or it could be a weekly high-end restaurant date with boo. If you’re honest about the splurges you’re most likely to make, it will help you stay strong against them.

#2: Be careful with credit cards

Image Credits: AsiaOne

To keep your financial health in check, be careful not to overspend on credit cards. Be mindful that you’re going to have to pay it all back (with interest) one day, so think twice before that big swipe.

For folks contemplating getting a credit card, read this article to consider some situations before applying for one.

#3: Be ready for it by having a plan

The biggest mistake that many make is to underestimate its ability to be crafty. It’s just a few dollars here, and a few dollars there, so it shouldn’t be that big a deal? Well, that’s precisely what it means to get off on a wrong foot.

Make sure that you plan for lifestyle inflation to happen. Expect the unexpected because the only way you will notice it is when it starts to impact your financials. And trust us, it will.

#4: Stick to your budget

Image Credits: Forbes

One helpful advice to keep your spending in line is to stick with the same budget you’ve been using before your salary increases.

None of your other spending categories has a reason to increase, after all, so make sure your accounts match what they should be at the end of the month.

We like to use an excel sheet to watch our budget and spending habits. Having a document to pen down your expenses is a sure way to help you eye your monthly paychecks. With the extra savings, you can decide for yourself if you’re ready to venture into investments.

#5: Let yourself off the hook once in a while

Okay, so this goes against the tips above, but it’s essential!

If you set aside a small amount of money every week or month to feed your spending urges, you will be able to last through the entire marathon. That’s because you aren’t sacrificing anything and it’s only fair that you reward yourself after a tough week at work.

Think of it as a strictly monitored allowance.

Final thoughts

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Lifestyle inflation might be something that you notice after it has already snuck into your life. If that’s the case, that’s no reason for panic.

All you need to do is use the bits of advice shared in this article to deflate it back to where it should be again. Hold fast to it, and you will be on your way to significant savings that you can tuck away for a financially sound future.

Avoid These Job Interview Red Flags

As we ring in the new Year of the Ox, there are several personal and professional milestones that we can climb. You are not alone in the battlefield of job hunting. While some interviews are pleasant, others can leave you disappointed. Throughout my career in the education field, I have been in both sides of the story.

I was able to interview talented teachers as a Directress and was able to sit through countless of interviews myself. When an interview turns sour, what do you do? You can either run away to other opportunities or settle for less than what you deserve. It is easy to walk away from a bad interview when you feel that you have more opportunities waiting in store. However, there are some people who have taken positions despite the red flags. These people are worried that they might not get another job. Given the current situation, I cannot blame them!

If you are caught in this situation, it is likely that you will feel emotionally and physically worn out as the months pass. Consider politely refusing an offer and search for better opportunities instead. On that note, here are some red flags that will make you run away from an interview.

#1: WHEN THE INTERVIEWER IS LATE

It is understandable that hiring managers will encounter emergencies from time to time. Being late for a couple of minutes is forgivable. However, not respecting someone’s time is rude and bad for business. Most hiring managers need to give themselves at least 10 minutes of prep before the candidate comes in. They use this time to read the C.V. and to prepare the application forms of the candidates. If your interviewer is late during the appointment, imagine how they will act as your boss.

#2: WHEN THE INTERVIEWER SAYS INAPPROPRIATE WORDS ABOUT YOUR PREDECESSOR

While it is appropriate for the interviewer to describe the current roles in the department or how the company is structured, be cautious when the interviewer starts to badmouth the person who left. Speaking poorly about a person they are replacing shows a view of his or her character. I cannot guarantee that the interviewer will not do the same thing to you.

#3: WHEN THE SCHEDULING IS DISORGANIZED

It is common to experiences a few missteps when it comes to the interview scheduling process. It is not simple to coordinate multiple people with strict schedules. Moreover, managers and leaders are often pulled into last-minute meetings. These are normal. However, you need to be concerned when they reschedule over and over again. This shows that they do not value your time or that you must adjust your schedule to accommodate to their needs.

#4: WHEN THE COMPANY OR ORGANIZATION HAS A HIGH TURNOVER RATE

Do your research before a job interview. Check LinkedIn to see what the working culture is like and which of your friends may have worked at the given company before. If the interviewer mentions that they are refilling the role for the second time this year, it is important to ask why. If the turnover rate is high in an organization, please proceed with caution.

#5: WHEN THE INTERVIEWER DISPLAYS OFFENSIVE BEHAVIOR

Inclusion, diversity, and equity play a crucial role in a company. A workplace free from racism, sexism, harassment, discrimination, and political intolerance is ideal. In reality, these exists in varying degrees in different companies. Be observant when it comes to offensive behaviors during your interview. Exit politely, if necessary.

#6: WHEN THE INTERVIEWER IS CONFUSED ABOUT YOUR ROLE

Is the interviewer belittling your profession? Is he or she confused about your role? Be concerned! Your responsibilities and duties must be given to you clearly. The leaders and the rest of the team must be completely aligned with the company’s vision, mission, strategy, and roadmap.

Image Credits: unsplash.come

Sources: 1 & 2

8 Ox-picious Items To Purchase This 2021

#1: SINGPOST’S OX-THEMED STAMPS

Last month, SingPost released a set of stamps that marked the arrival of the Year of the Ox. This year’s stamps featured two graphical illustrations of the ox by artist Lim An-Ling. She previously designed the 2020 Year of the Rat and 2019 Singapore Bicentennial stamp sets. The set of mint stamps has two denominations namely, 1st Local (S$0.30) and S$1.40. These stamps are part of a new collection of SingPost Zodiac stamp series.

#2: LIFEBOUY’S DISNEY TSUM TSUM OX HAND SANITIZER

Lifebouy released an exclusive hand sanitizer featuring the ox, rooster, snake, and Fu. This collection also offers designs with other Zodiac animals. It is up to you to choose which is the most “incredi-bull”. You can get your own hand sanitizer in Lazada, FairPrice, FairPrice Online, Watsons and Watsons Online for as low as S$3.25.

#3: PANDORA OX CHARM

I, for one, am a collector of Pandora charms. I am amazed by the wide selection of classic charms, collaboration charms, and limited-edition charms that Pandora houses. This year is no different! Pandora’s Chinese New Year 2021 Collection features an ox charm, a Fortune Cat charm, a mahjong dangle charm and other huat symbols. It retails from S$89 at sg.pandora.net.

#4: TWG TEA GREEN OF FUJIAN TEA

If you have S$48 to spare, you can enjoy the TWG Tea Green of Fujian tea pack. It is a blend of green teas from a remote garden on the celebrated Tai Mu Mountain of Fu Ding in Fujian Province. Let abundance and prosperity enter into your Year of the Ox by checking the nearest TWG Tea Salons & boutiques or by visiting TWGTea.com.

#5: SEPHORA OX COLLECTION

Are you looking for a beautiful yet cow-venient palette that can take you from day to night? Look no further than the Sephora Ox Collection Eyeshadow Palette (S$45)! It features highly-pigmented matte and pearlescent eyeshadows. You can pair your shimmering eye look with the soft pink satin lipstick in their Ox Collection (S$26). The Petal Pink Satin Lipstick has a smooth and silky texture. Get yours at sephora.sg.

#6: BIODERMA SENSIBIO H20 MICELLAR WATER (CNY LIMITED-EDITION)

After applying your makeup, you may cleanse your face with the Bioderma Sensibio H2O Micellar Water. Its packaging showcases a grazeful ox. This CNY limited-edition product was designed for sensitive skin. You can buy this festive bottle at Watsons, Guardian, Lazada, and Shopee.

#7: STARBUCKS’ OX-THEMED COLLECTION

Starbucks welcomed the Lunar New Year with their ox-themed collection. It showcases a combination of mugs, tumblers, bearistas, and seasonal snow globes. All these products feature intricate ox prints and designs. The price of these products range from S$18.90 to S$62.90.

#8: CNY GIFT TINS BY YOKU MOKU

The 2021 Chinese New Year limited-edition tin box by renowned Japanese confectionery brand Yoku Moku costs about S$48. The box contains an assortment of cookies such as eight pieces of matcha butter cookies and eight pieces of Cigare. Cigare are delicate cookies rolled with a vanilla flavor and buttery crunch. These treats are packed in a beautiful red tin. Order yours at yokumoku.com.sg.

Image Credits: unsplash.com

Sources: 1, 2, & 3