Take these 5 foods for dinner if you want to snooze better at night

raw-salmon-sushi

We all know how important sleep is for our overall health and well-being. And we’re not just talking about getting some shuteye but a good rest that can help you function properly the next day.

Do not underestimate eight hours of proper sleep because it may reduce the risk of developing chronic illnesses, boost your brain health, and protect your immune system.

If you’re still reading this, thank you. Maybe you’ve tried various strategies to have a deep sleep or recently changed a new mattress to suit your sleeping style. Or perhaps you’ve attempted to tweak your diet, hoping to promote better sleeping properties.

Whatever it is, you might want to take these five foods for dinner if you’re planning to snooze better at night.

#1: Almonds
almond nuts from a jar

Image Credits: Verywell Fit

Alongside a variety of nuts, almonds are a source of the hormone, melatonin. Melatonin is important because it regulates your internal clock, sending the right signals for your body to rest at night.

Apart from it being a rich source of melatonin, it’s also full of the sleep-enhancing mineral magnesium. Just 28 grams of almonds can provide your body with 19% of your daily needs for magnesium. Those who have insomnia should consume adequate amounts of magnesium to reduce the levels of cortisol, a stress hormone.

In addition to that, almonds consist of many nutrients with great health benefits. The same 28 grams of dry roasted nuts contain several percentages of an adult’s daily needs for phosphorus, riboflavin, and manganese.

Thanks to its healthy monounsaturated fats, fibre, and antioxidants, eating almonds regularly can help lower risks of type 2 diabetes and heart diseases. It may also protect your cells from harmful inflammation.

#2: Turkey
Christmas turkey dish

Image Credits: Tesco Real Food

Bet you weren’t expecting this to be on the list. With Christmas just around the corner, it seems like turkey is a perfect food to add to your dinner menu easily. Some people believe that consuming turkey can induce sleepiness or tiredness.

Remember how we talked about the importance of the hormone, melatonin in the first listing? To be exact, turkey contains the amino acid tryptophan, which increases the production of melatonin. It could be the very reason why people feel sleepy after eating it.

Another explanation could be due to the protein in turkey. Studies have shown that consuming moderate amounts of protein before bed can promote better-uninterrupted sleep with less waking up in the middle of the night.

#3: Kiwis
Kiwi fruit salad

Image Credits: Foodal

One kiwi fruit contains only about 42 calories and makes an ideal sweet treat to have before bed without feeling much guilt. More importantly, it has great potential to improve sleep quality. Please do not just take our word for it but trust what research says.

Based on a month-long study, a group of 24 adults ate 2 kiwis an hour before hitting the sack each night. When the study concluded, the researchers found that the participants fell asleep more quickly than compared to before. They also had improved uninterrupted sleep and a total increase in sleep time.

This could be the works of several sleep-promoting effects of kiwis, including serotonin, a brain chemical that helps modulate sleep cycles. Anti-inflammatory antioxidants in kiwis like vitamin C and carotenoids also have a huge part to play.

#4: Fatty Fish
grilled-salmon-steak

Image Credits: The Spruce Eats

We’re referring to fatty fish varieties such as salmon, tuna, trout, and mackerel because of their exceptional amounts of vitamin D. Just an 85-gram serving of sockeye salmon already contains 570 international units (IU) of vitamin D. And that’s not all.

Fatty fish contains high levels of omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You may have read or heard before that omega-3 fatty acids can protect against heart diseases and boost brain health.

But more significantly, the combination of omega-3 fatty acids and vitamin D in fatty fish can improve your sleep quality. This is as a result of the increase in the production of serotonin, the same brain chemical we stated in our kiwi listing.

Based on the results of a study, men who ate 300 grams of Atlantic salmon 3 times a week for half a year fell asleep faster than men who ate other types of meat. Vitamin D is believed to have a considerable part to play in this phenomenon.

#5: White Rice
steamed white rice

Image Credits: Food Network

We can foresee some heads turning left and right. Especially for people on a diet, having white rice for dinner may sound ridiculous. But hear us out first before you decide to say no.

First, you got to know that the main difference between white and brown rice is that white rice is a product after bran and germ are removed. This in turn results in lower fibre, nutrients, and antioxidants. Not to mention that it’s also carb-rich.

But also thanks to its lack of fibre and high carbs content, it has a pretty high glycemic index (GI). In short, GI is a measure of how quickly a particular food can increase your blood sugar. Foods with a high GI taken at least an hour before bedtime has shown to enhance sleep quality.

In fact, research on sleep habits of more than 1,800 people based on their intake of rice, bread, or noodles has revealed that higher rice intake was linked to better and longer sleep than consuming bread or noodles alone.

But as with all things, moderation is key. If you suspect that you’re having a severe sleep disorder or require a professional opinion, please visit a sleep disorder clinic as soon as your schedule frees up.

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6 Ways To Write Emails With Stylish Confidence

Many of us spend a good chunk of our mornings to sending and reading emails. Surely, email-related tasks are permanently part of our to-do lists. However, do you do it with confidence and proper etiquette?

#1: REMEMBER THAT EVERYTHING IS DOCUMENTED

As writing emails become second nature to us, we sometimes forget that our work email is not always private. Remember that your work email technically belongs to the company. It can be fully monitored. In the age of fast-paced social media, an unpleasant email can easily spread out in a matter of seconds. You will not be able to retract a statement that fast! So, be professional at all times when you are using your work email.

Work emails are part of your company’s formal written records. Sometimes, these records can be used as admissible documents in the court. Those emails can be shared as a part of any legal proceedings and can be used directly against you. Thus, you must be careful in writing emails that contain sensitive information or commentary about other employees or clients.

#2: SET A REALISTIC TIMELINE FOR DEADLINES

We all have different work habits and some people do not have a sense of urgency when it comes to completing deadlines. Instead of writing “The deadline is tomorrow at 10:00 am!”, you may write something similar to this: “When can you get this done?” You may also write how much you will appreciate it if he or she can finish the draft today because you will have enough time to discuss necessary changes before the tomorrow’s deadline.

Help your co-worker see that you cannot extend or push deadlines because of him or her. We all exhaust our resources to meet the deadlines. It is only fair for others to do the same. Asking about the person’s timeline can instill responsibility because he or she knows that there is someone waiting for his or her output.

#3: HEAD STRAIGHT TO THE POINT

When giving out suggestions, you may write: “I think maybe we can…” This statement does not exude confidence and assertiveness. Instead, you may write: “It will be best if we can…” The second statement gets straight to the point too.

Everyone is busy, including you! It is best to get your point across as early as possible. Start the email with a quick and friendly greeting to address the person. Then, follow it up with the request or issue that needs to be addressed. “Input needed for project X by Tuesday (December 1), at 3pm”, writes Employee A. This message will alert the reader right away. Do add supporting details in bullet points or separate paragraphs so that no part of the request or issue is left out.

#4: STOP APOLOGIZING IN EMAILS

Refrain from starting a message with “sorry to bother you…” The act of sending an email entails a small intrusion on the reader’s time. If you really need to communicate via email, keep it short and concise. You do not need to apologize for sending out important matters. Moreover, apologizing throughout the email takes away the main idea of your message and diminishes confidence in you as the sender.

#5: DO NOT SPAM YOUR CO-WORKERS

As said above, everyone is busy. Please do not spam your co-workers with multiple emails every time you have a new idea. Keep a running list of the things you need to discuss or to ask to your co-workers. Then, send the list once a day. Saying that “it can be easier to discuss this in person” is better than re-writing an email for an hour with multiple threads.

Spare your energy to productive matters. Have a quick chat with the primary person over a cup of coffee. This way, you will be able to get your point across efficiently and you will be able to receive feedback at a faster rate.

#6: FORWARD NECESSARY EMAILS

Save your reader’s time and energy by using the “forward” button exactly where you are in the conversation. By doing so, your reader will immediately spot the message that you want him or her to see. Your reader will avoid shuffling through a pile of previous messages too! Furthermore, you can write: “let me know if you have questions” upon sending.

Image Credits: pixabay.com

Sources: 1 & 2

 

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Nespresso Festive Sale is here! Enjoy up to 15% off selected coffee machines & accessories.

We know how 2020 has been a challenging year for many of us. You’ve done well so pat yourself on the back. Why not take this year-end gifting period as a chance to reward yourself and your loved ones?

Nespresso is sweetening up our upcoming holidays with exclusive offers on coffee machines and accessories. The Nespresso Festive Sale is the perfect time to pick up a coffee machine to savour high-quality cafe-style beverages from the comfort of your home. Also, you get to save more time and money in the long run than getting that daily takeout from cafes. A cup of coffee from cafes will usually cost you about $7.50 on average, but you can enjoy café-style coffee at home with Nespresso from only $0.70 per cup!

Whether you’re looking for black coffee espresso machines or one to enjoy coffee & milk recipes with, Nespresso has a range of options for you. Gifting is easier on the pocket with this ongoing promotion.

Nespresso Original Line

With so many different coffee machines Nespresso offers, we understand how difficult it can be to decide which one to purchase. To make it simple for you, we will start by introducing to you the Nespresso Original Line machines to bring you the classic Espresso experience, be it for a range of Espresso and Lungo-based (40ml – 110ml) coffee or milk recipes.

Essenza Plus

For black coffee lovers, we recommend the Nespresso Essenza Plus in limousine black or cherry red.

Usual Price: $288
Promotional Price: $259.20 (10% off)

The Nespresso Essenza Plus is an excellent addition to any home cafe. Enjoy four different beverages, from an espresso (40ml), a lungo (110ml), an americano (150ml), to americano XL (200ml) for long cup lovers. It even has a hot water function. Coupled with its smart reordering system at the touch of a button, you will never suffer a day without caffeine.

If the Nespresso Essenza Plus isn’t quite your cup of coffee, that’s fine. Enjoy 10% off other coffee machines including the Inissia, Pixie, and Citiz with an additional $30 off when you purchase 50 coffee capsules.

Creatista Plus

Coffee & milk lovers will find the Nespresso Creatista Plus coffee machine a great companion.

Usual Price: $748
Promotional Price: $635.80 (15% off)

Creatista Plus enables you to create latte art coffees like Flat White or Latte Macchiato at home using the automatic steam pipe. Easily create textured milk set to your preferred temperature for your adventurous latte art creations. Furthermore, it also has a timeless stainless steel finish that fits any home kitchen. Use the intuitive user interface to guide you on aspects regarding coffee preparation, adjusting different temperature and milk froth settings.

Apart from the Creatista Plus, single touch coffee and milk machines like the Nespresso Lattissima range, and coffee and milk frother bundles like the Inissia & Aerocinno3 Milk Frother Bundle, or Essenza Plus & Aeroccino3 Milk Frother Bundle are all going at 15% off! Take an additional $30 off your total bill when you bag home 50 coffee capsules.

Nespresso Vertuo Line

Nespresso has also recently launched its new Vertuo line, which features an innovative Centrifusion™ brewing technology and 27 entirely new coffee blends. Vertuo offers a full range of coffee styles with five cup sizes from a short Espresso (40ml) to a large cup of Alto (414ml).

If you’re unsure which to pick, you can take a short quiz to find out if you’re a match with the Nespresso Original or Vertuo series.

VertuoPlus Machine Range

We would like to take this chance to spotlight the VertuoPlus Premium Titan coffee machine.

Usual Price: $398
Purchase 50 Vertuo coffee capsules for an additional $30 off

The VertuoPlus Premium Titan is easy and effortless to operate. Featuring a capsule lever that opens and closes at a touch, and a smart system that automatically recognises the coffee blend you select. It sets the optimal coffee extraction parameters for an aromatic and full-bodied coffee, topped with generous, silky crema.

Relish limited-edition coffees & benefit from 20% off selected accessories

With the festive season around the corner, why not bag home some limited-edition Italian coffees that will delight your guests during your home celebrations?

Inspired by the traditions of Italy, Nespresso’s Variations Italia coffees are a homage to genuine Italian hospitality, celebrating those warm, soft-hearted moments spent with loved ones during the holidays. This year’s coffees are influenced by the traditional Italian flavours of regional sweet treats, including hazelnut cake and Amaretti.

Nespresso is also giving us 20% off selected accessories. Now’s a great time to pick up some Nespresso cappuccino & espresso cups, VIEW mugs, cube dispensers (capsule holder), and discovery boxes. Complete your very own Nespresso coffee experience at the comfort of home.

Purchasing Nespresso Products

Shop online at nespresso.com or on the Nespresso mobile app. Alternatively, you can also choose to drop by any Nespresso Boutique or selected electronic and departmental stores. Locate a store near you today!

Here’s wishing you a blessed Christmas and joyful year to come.

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6 Skills With High Demand In Today’s Workforce

It comes as no surprise that today’s workforce is constantly changing and adapting with the needs of our environment. Technology-driven careers are becoming more and more in-demand these days. No matter which field you choose to take part in, having certain skills can increase your likelihood of success.

Consider sharpening these coveted skills:

#1: CLOUD COMPUTING SKILLS

Who does not know the Cloud? Almost all our data are stored in the Cloud. Cloud computing allows access to data storage, software applications, and other services powered by the Internet. Skills in Cloud computing are sought after due to the increasing number of companies that switched its business functions to the remote servers.

Cloud computing requires technical skills to ensure data security, to perform migrations, to negotiate terms with Cloud service providers, and to implement the best practices throughout the process.

#2: ANALYTICAL REASONING

Analytical reasoning is the ability to make sense of the data gathered and to uncover insights that can help business decisions. You already utilize analytical reasoning in your day-to-day lives. Detecting patterns, observing people, brainstorming, interpreting data, making decisions based on several factors, and integrating new information are all required in shaping one’s analytical reasoning.

People who have strong analytical reasoning skills are assets to the company as they investigate the problem and find solutions in an efficient manner. They understand the situation first before making decisions and taking necessary actions to help achieve the company’s goals.

#3: MOBILE APP DEVELOPMENT SKILLS

As smartphones and other mobile devices become the center of our communication an job processes, the industry for mobile application development continues to thrive. More and more businesses have converted their consumer experiences and internal processes digitally. Thus, people with experience and knowledge in app development are in-demand.

Mobile app development is a set of procedures involving programming and creating applications or designing software for fast-operating mobile devices. Because apps are so common, you can find plenty of tutorials and classes for app creation. Check out coding boot camps to kickstart your app development career.

#4: PEOPLE MANAGEMENT SKILLS

Despite the technological advancements and the social distancing restrictions posed around the world, people management skills help strengthen the business. Strong people management skills involve building relationships, keeping the team on track, increasing the team’s morale, and helping others achieve their goals.

People management includes the use of both soft and hard skills. We need people who can help us deal with work stress and empathize with us, especially during this challenging times.

#5: UX DESIGN SKILLS

User experience design is essential in making the digital world work for us. UX design is important because it aims to fulfill the people’s needs. Moreover, providing positive experiences to the clients can increase the likelihood of them coming back to the website itself. You can find an increasing number of opportunities in this field. If you want to gain advantage in this field, you can enroll in an online degree program led by UX experts.

#6: SEO/SEM MARKETING SKILLS

Digital marketing (SEO/SEM marketing) help increase the visibility or the web presence of companies and start-ups. People who are experts on the field can help blossoming online retailers to get noticed. Being noticed and having more site traffic leads to increased customers and revenue. Many companies are realizing the importance of digital marketing and are regularly looing for people with strong SEO/SEM marketing skills.

Image Credits: pixabay.com

Try exploring the digital marketing courses available at Google Digital Garage. Most of them are free!

Sources: 1 & 2

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5 Habits That Drain Your Wallet

A habit is defined as a settled tendency or a usual manner of behavior. Whether you take daily morning walks or sip a cup of coffee at noon, your habits become nearly or completely involuntary as time passes.

The key to developing healthy habits that float well with your finances is moderation. If you are indulging too often on a habit, cutting back may save you money and protect your health. Below are just some of the habits that can drain your wallet.

SMOKING CIGARETTES

Smoking raises your risks of serious health problems such as stroke, heart disease, emphysema, and cancer. According to the Centers for Disease Control and Prevention, smoking cigarettes harms nearly every organ of one’s body. Take care of your health by reducing or eliminating your smoking habit.

Let us start with the average cost of a cigarette. Last year, the average retail price for a 20-stick pack of cigarettes in Singapore was at S$13.08. A pack-a-day habit will run you about S$4774.02 a year. Imagine the amount of money you can save or invest in a span of 12 months!

Quitting smoking cancels out the costs for your finances and your health. However, it is easier said than done. There are several ways to quit smoking such as Cold Turkey and Cognitive Behavioral Therapy. Cold Turkey entails that you stop all at once. According to WebMD, about 90% of smokers who try to quit choose this method. Unfortunately, many of them do not succeed. Using this method may put your body into a state of nicotine withdrawal. Let us focus on the other method. The Cognitive Behavioral Therapy (CBT) uses the power of your thoughts, feelings, and mental processing in order to reduce your smoking habit. This works best with people who are open to counselling and psychotherapy.

EATING OUT DAILY

Eating out regularly, especially indulging on fast food, is not the healthiest habit out there. It is simply hard to resist! This is due to the convenience and familiarity attached to fast food chains and restaurants. After an exhausting day at work, we just want to relax at home and not spend more time for cooking dinner. It is a lot easier to order a box of pizza or a bowl of ramen with a few taps on an app!

Despite the great deals that fast food chains offer, eating out is more expensive than cooking your own food. A five-dollar meal may not seem expensive, but the costs add up. If you eat out on a daily basis, you can consume about S$35 to S$100 in a week. Reduce your spending by planning your meals ahead of time and preparing on-the-go snacks (e.g., sliced apples or fruit-filled yogurts).

DRINKING ARTISAN COFFEE

Consumed on a daily basis, artisan and gourmet coffees can get expensive. For many people, drinking a cup of joe in the morning seems like second-nature. They wake up and smell coffee. I have several friends who cannot function properly in the morning without having their cup of coffee. And it is not just the smell that wakes them up. It is the caffeine.

It may seem relatively cheap to spend a few bucks a day at a local coffee shop. However, you must consider all the money that you could have saved if you brewed your own coffee at home.

REGULAR GROCERY SHOPPING

Some people have a habit of shopping for groceries on a daily basis. A good way to ensure that you stick to your grocery budget is to restrict yourself to one grocery trip per week. Frequent trips to the grocery store throughout the week can make you tempted to buy more than what you need. Making a routine of hitting up the grocery whenever you forget something indicates that you do not have a proper grasp of your consumption. It is best to plan ahead!

Avoid grocery shopping when you are hungry or when you have an ample amount of time to spare. People are more susceptible to purchasing additional items when they are hungry or when they go for leisurely shopping. These unnecessary items usually go to waste.

CONSUMING ENERGY DRINKS

People who have a tendency to purchase a bottle of energy drink everyday may develop a tolerance towards it. Chances are, you will need to drink more than a bottle per day to keep you buzzed all throughout. That can cost you more than .50 cents a day. Is it time for you to kick out your energy drink habit?

Image Credits: pixabay.com

If you need the energy drink to keep you active throughout the day in compensation of sleep deprivation then, you need to alter your sleeping habits. You will not feel exhausted at work with a full cycle of sleep. If fatigue persists, you may consult a doctor.

Sources: 1 & 2

 

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