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A nutritionist’s guide to the top 10 mood-boosting foods you should include in your diet

In this article, we will be hearing from the wise advice of Clara Mah, a nutritionist at Bella Marie France. Are you aware that when your body is stressed, it produces cortisol, also known as the stress hormone? Thus, it explains why you sometimes crave for comfort food that is high in fat or sugar.

According to Clara, white bread, white rice, pasta, and pastries alongside high consumption of meat and fats are linked to higher oxidative stress. If you want to decrease the oxidative effects of stress, then fill your plates with whole grains, fruits, vegetables, fish, and legumes instead.

To aid you in making a wiser choice while grocery shopping this week, take it from the nutritionist on the top 10 mood-boosting foods you should include in your diet!

#1: Dark Leafy Greens

Image Credits: thehealthsite.com

We all know the benefits of eating vegetables. But to be specific, you want to go for dark leafy ones such as spinach, kale, Swiss chard, and beet greens. Here’s your chance to stock up on vitamins A, C, E, K, nutrients, minerals, and phytochemicals to boost your mental wellness.

#2: Avocados

Image Credits: delish.com

Avocados aren’t that cheap, to be honest. But the superfruit does wonders in supporting the production of the memory and learning brain chemical acetylcholine. All thanks to the presence of healthy monounsaturated fats, which is also present in extra virgin olive oil.

#3: Chia Seeds

Image Credits: eatthis.com

You’ve probably heard of people including chia seeds in their meals to aid them in weight loss. Also known as a superfood, it’s not just rich in fibre but also omega-3 fatty acids, which is essential to maintain your mental and emotional health.

#4: Eggs

Image Credits: kirbiecravings.com

Do you want to have better mental acuity and focus? Then make sure to include eggs in your balanced diet. The substances present in the egg aids in maintaining memory and communication signals. It also contains essential nutrients for your brain to function properly.

#5: Bananas

Image Credits: Medical News Today

Want a ‘feel-good’ hormone? Turn to bananas. They contain high levels of tryptophan that convert to serotonin to help with a mood boost. Bananas also uplift your energy and even have the power to assist in overcoming depression.

#6: Berries

Image Credits: Dr. Oz

Strawberries, blueberries, raspberries, cranberries, and blackberries are just some of the berries you can quickly bag home from the supermarket. By safeguarding brain cells from damage, it’s an excellent choice for persons with Alzheimer’s disease or mental decline.

#7: Turmeric

Image Credits: Healthline

Turmeric carries curcumin which has been scientifically proven to treat psychiatric disorders and improve symptoms of depression. It also has anti-inflammatory and anti-anxiety properties. Need to spice up your dishes? You know what to add.

#8: Yoghurt

Image Credits: weightlossresources.co.uk

Want to fight symptoms of depression and anxiety and improve your mental wellness? The probiotics and lactobacillus in yoghurt can do just that. Have it with your daily serving of fruits to start your morning right!

#9: Dark Chocolate

Image Credits: everydayhealth.com

Here’s your excuse to pick up that bar of chocolate this week at the store. But remember to go for dark ones, not just any flavour you like. It stimulates the production of endorphins to trigger positive feelings. Together with flavonols and serotonin, it may just be your quick solution to conquer the blues.

#10: Walnuts

Image Credits: myrecipes.com

Nuts generally contain the right nutrients and fats. But if you want to significantly improve brain functions, mental flexibility, and have better memory, then walnuts are your to-go option. It contains polyunsaturated fat, polyphenols, and vitamin E to reduce oxidative damage and inflammation in the brain.

What Makes iPhone 12 Standout From The Rest?

Amidst the global shifts brought by the pandemic, Apple released its new iPhone 12 models last October (global release). The iPhone 12 mini and iPhone 12 Pro Max will be available in Singapore on November 13. Are you excited?

Before upgrading to these iPhone 12 models, it is important to know the differences between the previous iPhone 11 models and the newly released ones. Knowing these information will help you decide whether an iPhone 12 is a worthy investment.

THE PRICE GAP

It comes as no surprise that the newest batch of iPhones are more expensive than its predecessors. According to the price comparison website iprice.sg, the cheapest iPhone 11 that you can buy in Singapore is S$649.99. While, the cheapest iPhone 12 is S$1198. There is a huge price gap between the two models. Expect to invest more money, if you are upgrading this year.

THE LIGHTER PHONE

The iPhone 12 models consist of iPhone 12 Mini, iPhone 12, iPhone 12 Pro, and the iPhone 12 Pro Max. In comparison, iPhone 11 models only has three variations. iPhone 11 models consist of iPhone 11, the iPhone 11 Pro and the iPhone 11 Pro Max. Both iPhone 12 and iPhone 11 are the same size. However, the former weighs an ounce less than the iPhone 11.

Let us go to the sizes. The iPhone 12 Mini is 5.4 inches, the iPhone 12 and 12 Pro are 6.1 inches, and the iPhone 12 Pro Max is 6.7 inches. The iPhone 11’s largest model is smaller in comparison. The iPhone 11 Pro Max boasts at 6.5 inches.

THE FASTER PROCESSING SPEED

The iPhone 12 offers a faster processing speed and an improved photography experience due to its A14 Bionic processor. The iPhone 11 only includes the Apple’s A13 Bionic processor. The upgrade in its processor is meant to future-proof your phone whereby it can handle later versions of iOS updates.

THE SUPERIOR CAMERA

Many Singaporeans are concerned about the phone’s camera abilities. As for the iPhone 12, its selfie camera now supports Smart HDR 3, Deep Fusion, Night Mode, and Night Mode Portrait shots. The improved HDR mode can be used for challenging scenes with dark and bright elements. This will boost your selfie game!

The iPhone 12 and iPhone 12 Mini resembles the iPhone 11’s camera design with its regular, ultrawide, and selfie cameras. Do not fret! The iPhone 12 Pro and iPhone 12 Pro Max got massive photography improvements, which include a larger image sensor and a fourth telephoto camera for more distant subjects. The iPhone Pro Max even extends to 2.5x zoom or a 65mm equivalent lens.

THE INTRODUCTION OF 5G

All iPhone 12 models have the next-generation 5G cellular connectivity. Having 5G entails that your phone can tap into the high-speed wireless networks on the go. This will be helpful when we are all free to travel. The iPhone 11 models were not equipped with the 5G connectivity.

THE ADDITION OF DEEP BLUE

The iPhone 12 models come in five colors: red, deep blue, green, white, and black. While the iPhone 11 comes in six colors: red, black, white, purple, green, and yellow. Both are IP68 rated for water-resistance and have no headphone jacks. Nonetheless, they have wireless charging capabilities and better screen displays.

iPhone 12 models have an OLED display, which is an upgrade to iPhone 11’s LCD display. The new screen is strengthened by ceramic. Moreover, the 12 has a completely flat design along the edges with no raised buttons. Lastly, the 12 has a magnetic backing to support the new MagSafe chargers and accessories.

Image Credits: unsplash.com

The iPhone 12 models are superior in many ways! As you contemplate on which model suits you best, please watch this interesting video. It showcased how repairable an iPhone 12 is.

Sources: 1 , 2, & 3

How To Alter Your Budget To Suit Your Work From Home Lifestyle

According to the multi-ministry task force handling COVID-19, Singapore may enter Phase Three by the end of 2020 should the community cases remain low in the country. The restrictions reflected by this upcoming phase may last for a year or more. That being said, more and more people are working from home.

This huge shift in the global workplace has brought many changes in our lives. Whenever big transitions occur, it is a good opportunity to re-assess all the aspects of our lives including our finances. What has changed in your budget ever since you started working from home?

Reduced costs on transportation, work clothing, daily coffee stops, and dining out were usually observed in the previous months. In contrast, many experience a spike in utilities, groceries, and online shopping fees. How can you better prepare for your future with this new set-up?

#1: RE-EVALUATE WHERE YOUR MONEY IS GOING

Get a realistic view of your finances by pulling out your bank statements, credit card bills, and other month expenses from the past three months. If you are using a budgeting app such as Mint, you may track your spending using the information inside the app. Look for unnecessary categories or recurring expenses that you can do without. This will help you spend less than what you have originally planned.

Aside from your spending, concentrate on other parts of your personal finance such as investments and emergency funds. You have the luxury of time to re-evaluate how much you are saving in your emergency funds. Ensure that the money you put inside will be sufficient to cover unforeseen events such as unemployment. We must overcome complacency during these tough times.

#2: CONSIDER DIFFERENT BUDGETING STRATEGIES

As you establish your new budget to suit your work from home lifestyle, you may employ different strategies such as goal-specific budget and the 50/30/20 method. The former focuses on the goal and not the percentages. You may start with a specific short-term goal such as saving S$50 for your emergency fund this week or a long-term goal such as putting away S$5,000 for a vacation next year. Break down your goals and allot how much you need to save per week or per month. Ensure that you meet your other financial responsibilities as you prepare for your goals too.

The 50/30/20 method entails putting 50% of your take-home pay to your fixed expenses including groceries and rent. 30% needs to go to your variable expenses such as entertainment and clothing. While, 20% is dedicated to your savings. Choose a strategy that will best work for you.

#3: STORE EXTRA CASH IN YOUR HOME

Many of us are working from home because there has been a shift in the economy due to the unpleasant effects of the pandemic. It helps to be prepared as we live within the realms of uncertainty. Store extra cash in your home for emergency situations. You may label this as your emergency fund, which can cover your expenses for at least six to nine months.

Knowing that you will be alright for a considerable amount of time before needing to use other financial resources can help you sleep better at night. This will prevent you from incurring debts.

#4: MAXIMIZE YOUR TELECOM AND INTERNET PLANS

Because most of our time are spent at home, it comes as no surprise that our utilities are higher now. Do your best to ensure that you are getting the most out of your telecom and internet plans. If your plan has an inclusion of data, try to substitute a costly mobile call for calling over at WhatsApp or Telegram. Various online platforms offer free calling and video-conferencing services worldwide. Take advantage of that!

#5: CONSERVE ENERGY

This new living and working arrangements have considerable effects on our electric bills. As much as possible, conserve energy on the devices and appliances that you work with. Unfavorable habits such as leaving your laptop constantly plugged in or forgetting to unplug your smartphone charger can cost you.

Image Sources: unsplash.com

One of the easiest ways to save energy is by ensuring that your cables or chargers are unplugged. Most devices work best with the 40-80 battery rule. You must plug the charger when your battery drops below 40% and disconnect the plug when the battery reaches 80%. Leaving a laptop or handphone constantly plugged in can cause extra wear and tear to the battery. Take care of the devices, which you use on a regular basis.

Sources: 1, 2 & 3

5 skincare gift sets under S$50 you can consider for the yearend season of giving

This year hasn’t been great for many of us, and the yearend celebrations would probably be slightly different. Amid the pandemic, Marina Bay Singapore Countdown 2021 organisers said on Thursday (Nov 5) that there will be no fireworks display at Marina Bay on New Year’s Eve. Oh well, it’s indeed better to be safe than sorry with the virus still lurking around.

But don’t be disheartened! We read that fireworks will still be available at various heartland locations islandwide. More details to come as we take a step closer to December. And talking about the yearend, let’s not forget to keep up with the spirit of giving. With everyone tightening their belts this year, we’ve put together five skincare gift sets under S$50 for your consideration.

Get them as a present for yourself or your loved ones!

#1: Clinique Merry Moisture

Price: S$19

We will roll with the most affordable option, Clinique Merry Moisture at just S$19. The set consists of a Moisture Surge™ 72-Hour Auto-Replenishing Hydrator (1oz/30ml) and a Chubby Stick™ Moisturizing Lip Colour Balm in Mega Melon (0.04oz/1.2g). The hydrator contains hyaluronic acid and aloe water to give skin the power to rehydrate itself. At the same time, the lip balm nourishes lips with vitamin E, mango, and shea butter.

#2: Innisfree Winter Glow Skin Set Holiday Edition

Price: S$26

Next up on our list, we have the Winter Glow Skin Set Holiday Edition (70ml) from Innisfree. This skincare trio comprises of the Jeju Green Tea and Jeju Orchid essentials you need for moisturised glowing skin. The packaging is a collaboration with Steven Harrington, an LA-based artist and designer known for his cheerful and contemporary, psychedelic pop-aesthetics. Let Harrington’s signature quirky illustrations delight the festivities!

#3: Sephora Collection Wild Wishes Tropical Skincare Set (Limited Edition)

Price: S$26

With the same budget at S$26, you can also consider the Wild Wishes Tropical Skincare Set (Limited Edition) by Sephora. The selection of masks boasting a variety of different ingredients, textures, and benefits come in a limited-edition tropical design pouch. To be exact, you will get five types of masks, including a mud mask, grape face mask, pineapple nose mask, green clay mask, and an açaï smoothie mask.

#4: Origins Mask Merry Skincare Set (Limited Edition)

Price: S$36

Similar to our previous listing, Mask Merry Skincare Set by Origins has five must-have masks. Original Skin™ gently exfoliates and refines pores while the Drink Up™ Overnight infuses skin with 72-hour hydration. The set also includes Dr Andrew Weil for Origins™ Mega-Mushroom to soothe the look of visible redness. Lastly, the Clear Improvement™ Active Charcoal Mask detoxifies, and Charcoal Honey gently purifies pores and nourishes.

#5: Laneige Mini Sleeping Mask Set

Price: S$46

To round up our list of skincare gift sets under S$50, we have the Laneige Mini Sleeping Mask Set at S$46. The collection includes the well-known Water Sleeping Mask (25ml), Lavender Water Sleeping Mask (25ml), and Cica Sleeping Mask (25ml). The overnight masks will restore your skin’s liveliness, giving you a well-rested appearance the next morning. Bring either one on your staycations or your upcoming yearend trip to Hong Kong!

May your upcoming Merry Christmas be filled with lots of love and laughter.

How to practise mindful worrying when you have 1,001 thoughts to think about

At the time of writing, COVID-19 cases have crossed over 47 million, with more than 1 million deaths. This period has indeed been more than a nightmare for many of us, and we think it’s apt to say that 2020 is a year filled with worries.

Health uncertainties, job losses, and constant changes contribute to the 1,001 thoughts we think about. If you find yourself worrying for most of the day, maybe gaining a tip or two from Dr Jenny Taitz, a clinical psychologist, might help. Here’s how to practise mindful worrying.

#1: Observe the thoughts that don’t empower you

Image Credits: Freepik

More often than not, we find ourselves feeling dejected after spending some time indulging in our worries. Dr Taitz rightly points out that while we can’t choose what shows up in our minds, we can observe the thoughts that don’t empower.

When a thought like skywriting appears, immediately decide if it’s worth dwelling on. Ask yourself if there’s a solution to solve the problem. If yes, go ahead and take action. If no, stop. Also, be completely aware that this action does not equate to ignoring your worries.

We also understand that sometimes our thoughts get so loud it’s hard to stop thinking about them. Should you face such a situation, maybe turning your attention to watching a short video clip might be useful to help you get back on status quo.

#2: Carve out time to think over things

Image Credits: Spillwords

Remember that we’re not asking you not to worry. Instead, we’re offering advice on how to practise mindful worrying. Thus, it’s essential to plan a time to worry about things. Sounds ridiculous? Probably yes at first glance but there’s more than meets the eye.

By setting aside a specific time to worry, it can significantly cut hours of intrusive worrying. Dr Taitz shares that scheduling worry is a practice that hinges on behavioural science. It encourages self-monitoring and is a step towards breaking the all-day worry habit.

Rather than switching between half-attended-to thoughts and day-to-day activities, having a ‘worry time’ can be a form of exposure therapy for anxiety. Over time, you will learn to acknowledge that your thoughts and feelings come and go.

#3: Details on planning a ‘worry appointment’

Image Credits: Medium

With regards to allocating a time to think over things, Dr Taitz advises her clients not do it right before bed or first thing in the morning, particularly for people who tend to wake up in fear or with anxiousness. Start with a session or two of 15-minute ‘worry appointments’.

Decide the specific topics (such as financial or health concerns) for worrying to make sure you thoroughly deal with the possible range of worries. While distressing, write them down and ponder if you’re able to solve them by taking practical steps.

After the ‘worry appointment’ is over, leave whatever leftover thoughts to the next session. Should your mind start playing tricks, and you find yourself close to entertaining those pop-up worries, tell yourself, “It’s OK, you don’t have to do this right now.”

#4: Be fully present outside of worry periods

Image Credits: sg.theasianparent.com

Dr Taitz suggests some useful tips to help us stay fully present outside of worry periods. You can schedule rituals like leaving your phone at home before heading for your daily walk or savouring your breakfast without checking the news or replying emails.

Take a study led by two psychologists at the University of California, Los Angeles, for reference. Two groups of participants were asked to listen to a recording on focused breathing and one that provoked worrying respectively.

After the listening exercises, they were then given negative images to view. Compared to the group who listened to the recording on focused breathing, the participants from the worry group responded more negatively.

From this study, we can conclude that worrying is energy-draining than compared to putting our focus on the present. According to Dr Lizabeth Roemer, a professor of psychology at the University of Massachusetts Boston, our minds act on habit. Even in pain, let’s help our minds to cope by practising mindful worrying.

We can do it!