Author: Sonia Lourdes

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5 Quick And Healthy Smoothie Recipes To Make

assortment of healthy smoothies

Find yourself short on time when it comes to meal prep? Bored of having the same meals every day? Why not get your hands (not-so) dirty with smoothies? Smoothies are a brilliant way to incorporate more fruits and vegetables into your diet – especially if you are looking for healthier food options or are aiming for weight loss. Besides, they are quick, easy to make, and can be tailored to fit your nutritional needs. Head over to a supermarket near you and put those CDC vouchers to good use today!

tropical green smoothie

1. Tropical Green Smoothie

Don’t get put off by anything green – this smoothie is packed with a chock full of nutrients and is perfect for a refreshing start to your day.

What you need:

  • ½ cup frozen fresh mango (chopped into small bits)
  • ½ cup frozen fresh pineapple (chopped into small bits)
  • 1 banana
  • 1 cup spinach
  • 1 cup coconut water

Instructions:

  1. Add all the ingredients to a blender.
  2. Blend until smooth.
  3. Pour into a glass and enjoy.

Benefits: This smoothie is rich in vitamins A and C, which boost your immune system and improve skin health. The coconut water provides electrolytes that will keep you hydrated in sunny Singapore.

berry blast smoothie

2. Berry Blast Smoothie

Is purple your favorite colour? Do you love berries? Then you can for the Berry Blast Smoothie! Berries are widely known for their antioxidant properties, making this smoothie a great choice for a mid-day energy boost.

Berries are known for their antioxidant properties, making this smoothie a great choice for a mid-day energy boost.

What you need:

  • ½ cup strawberries
  • ½ cup blueberries
  • ½ cup raspberries
  • ½ cup Greek yogurt
  • 1 cup almond milk

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth and creamy.
  3. Serve immediately.

Benefits: Packed with antioxidants, this smoothie helps combat free radicals in the body. The addition of Greek yogurt also adds a good amount of protein and gut health protection, making it a balanced snack.

banana and oat smoothie

3. Banana Oat Smoothie

Channel your inner George of the Jungle and get yourself a perfectly concocted cup of Banana Oat Smoothie. Fit for breakfast or post-workout, this smoothie will surely keep you full and energised throughout the morning!

What you need:

  • ½ cup rolled oats
  • ½ teaspoon cinnamon
  • 1 banana
  • 1 cup milk (or any milk of your choice)
  • 1 tablespoon peanut butter

Instructions:

  1. Place all ingredients into a blender.
  2. Blend until smooth.
  3. Enjoy your hearty and filling smoothie.

Benefits: This smoothie provides a mix of protein, fiber, and healthy fats. Oats help with digestion, and the banana provides potassium for muscle health.

green detox smoothie

4. Green Detox Smoothie

Another green drink – this one’s perfect for cleansing your system and giving you a nutrient boost.

What you need:

  • ½ cucumber
  • ½ lemon (juiced)
  • 1 green apple
  • 1 cup kale
  • 1 cup water

Instructions:

  1. Add all ingredients to a blender.
  2. Blend until smooth and well combined.
  3. Drink immediately.

Benefits: Kale and cucumber are great for detoxifying the body. The addition of zesty lemon adds a dose of vitamin C, while the green apple adds a touch of sweetness and fiber.

chocolate smoothie with protein powder

5. Chocolate Protein Smoothie

For all the sweet tooth out there, who says you can have chocolate if you’re keeping fit? Treat yourself to this delicious and healthy chocolate smoothie post-workout.

What you need:

  • 1 banana
  • 1 tablespoon cocoa powder
  • 1 scoop chocolate protein powder
  • 1 cup milk (or any milk of your choice)
  • 1 tablespoon chia seeds

Instructions:

  1. Blend all ingredients until smooth.
  2. Pour into a glass and savor the chocolatey goodness.

Benefits: Is it healthy or unhealthy? Obviously the former, this concoction provides protein for muscle recovery – potassium from the banana, and antioxidants from the cocoa powder.

Final Thoughts

Incorporating these quick and healthy smoothies into your diet can help you meet your nutritional goals while enjoying delicious flavors. Whether you’re in Singapore or anywhere else, these smoothies are perfect for anyone looking to maintain a healthy lifestyle or lose weight. Start your day with a nutrient-packed smoothie and feel the difference in your energy levels and overall health.

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8 Best Ways To Keep Your Home Free From Pesky Allergens

Allergies can significantly impact your quality of life – especially if they are triggered by common allergens found in indoor environments. There are several causes like: dust mites, pet dander, pollen, and mold can cause sneezing, itchy eyes, and other allergic reactions. Keeping your home allergy-free requires consistent cleaning and some other changes. Here we have some effective tips to keep the pesky allergens at bay.

1. Regular Cleaning Routine

Establishing a regular cleaning routine is crucial in reducing allergens in your home. Dusting, vacuuming, and mopping should be done frequently to eliminate dust, pet dander, and other particles. Using a vacuum cleaner with a HEPA filter can be particularly effective, as it traps tiny particles that other vacuums might miss.

2. Control Humidity Levels

Mold and dust mites thrive in humid environments. Keeping your home’s humidity levels between 30% and 50% can help prevent these allergens from proliferating. Use dehumidifiers and air conditioners to maintain the right humidity levels.

3. Use Allergy-Proof Bedding

Dust mites are a common allergen that can live in your bedding. Using allergen-proof covers for your mattresses and pillows can create a barrier against dust mites. Wash your bedding, including bedsheets, pillowcases, and blankets, in hot water every week to kill any dust mites present.

black dog sitting on a sofa

4. Keep Pets Clean and Groomed

Pet dander is a significant allergen for many people. If you have pets, regularly bathe and groom them to reduce the amount of dander they shed. Keep pets out of the bedroom to minimize exposure while you sleep. For those with severe allergies, it might be necessary to keep pets out of the house altogether.

5. Reduce Clutter

Clutter can collect dust and provide hiding spots for allergens. Channeling your inner Marie Kondo and keeping your home organized and free of unnecessary items can make cleaning easier and more effective. Opt for furniture with smooth surfaces that can be wiped down easily and avoid heavy drapes and carpets that can trap allergens.

6. Improve Ventilation

Proper ventilation can help reduce indoor allergens. Use exhaust fans in bathrooms and kitchens to remove moisture and cooking fumes. Regularly open windows to allow fresh air to circulate.   

7. Use Air Purifiers

Air purifiers with HEPA filters can significantly reduce airborne allergens, such as pollen, dust mites, and pet dander. Place air purifiers in frequently used rooms, such as the bedroom and living room, to improve the air quality in your home.

Maid cleaning kitchen cabinet

8. Hire Professional Cleaning Services

For a thorough clean, consider hiring a part-time cleaner or professional cleaning service in Singapore. A part-time cleaner can help with deep cleaning tasks, such as shampooing carpets, washing curtains, and cleaning upholstery, which can be challenging to do on your own.

Final Thoughts

Keeping your home allergy-free requires consistent effort and strategic measures, but it’s not difficult! If you require additional help, there are plenty of professional cleaning services to help you out. 

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7 Easy Things To Avoid To Save Aircon Electricity Cost

aircon is noisy

In Singapore’s hot and humid climate, running an aircon is essential. However, it can also lead to high electricity bills. Hence, by making a few simple changes and avoiding common mistakes, you can significantly reduce your aircon electricity costs. Read on to find out more! 

1. Setting the Temperature Too Low

One of the biggest mistakes people make is setting their aircon to an excessively low temperature. Setting the thermostat to a very low temperature makes the aircon work harder and consume more electricity. Instead, put your aircon to a comfortable 24-26 degrees Celsius. This temperature range is enough to keep your home cool while reducing energy consumption.

2. Not Using a Programmable Thermostat

Failing to use a programmable thermostat or not setting it correctly can lead to unnecessary energy usage. A programmable thermostat allows you to set different temperatures for different times of the day, ensuring the aircon is not running at full capacity when you are not at home. By programming your aircon to operate only when needed, you can save a significant amount on your electricity bill.

3. Ignoring Regular Maintenance

Neglecting regular aircon maintenance can lead to reduced efficiency and higher energy consumption. Dirty filters, coils, and vents force the aircon to work harder, consuming more electricity. Schedule regular aircon servicing with a reliable aircon servicing provider in Singapore to ensure your unit runs efficiently. Regular maintenance includes cleaning or replacing filters, checking for leaks, and ensuring the coils and fins are in good condition.

4. Keeping Doors and Windows Open

Running the aircon with doors or windows open allows cool air to escape and warm air to enter. Thus, making the unit work harder to maintain the desired temperature. Ensure all doors and windows are closed when the aircon is on to maintain a consistent temperature and reduce energy usage.

aircon running 24hrs a day

5. Blocking Airflow

Placing furniture or other objects in front of air vents and units can obstruct airflow, reducing the aircon’s efficiency. Make sure that vents are clear of obstructions to allow free circulation of cool air. Proper airflow ensures that the aircon can cool the room more effectively, reducing the need for it to run continuously.

6. Using the Wrong Size Aircon

Using an aircon that is too large or too small for your space can lead to inefficiency and higher electricity costs. An oversized unit will cool the room quickly but will cycle on and off more frequently, using more energy. A unit that is too small will run continuously to cool the space, also using more energy. 

7. Not Using Ceiling Fans

Ceiling fans can help distribute cool air more evenly throughout a room, allowing you to set your aircon at a higher temperature while still maintaining comfort. Using ceiling fans in conjunction with your aircon can reduce the overall energy consumption by easing the load on the aircon.

Final Thoughts

By avoiding these common mistakes, you can significantly reduce your aircon electricity costs while maintaining a comfortable indoor environment. Regular maintenance, proper usage, and optimizing your aircon settings are key to achieving energy efficiency. For professional help, consider scheduling regular aircon service with a reliable provider in Singapore to ensure your unit operates at its best.

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5 Best Vitamin C-rich Superfoods To Boost Your Immunity

zesty oranges

The return of COVID-19, influenza, and other viral viruses has put many of us on edge. Hence, Vitamin C is essential for maintaining a strong immune system – helping the body to fight off infections and reduce the severity of colds and flu. By incorporating Vitamin C-rich superfoods into your diet, you will boost your immunity and have more time to focus on your health and wellness. Here are five superfoods packed with Vitamin C that will do your body good.

sliced up kiwis

1. Kiwi

Kiwi is a small but mighty fruit, brimming with Vitamin C. All you need is one, medium-sized kiwi as it’s loaded with over 70% of the recommended daily intake of Vitamin C. The little hairy fruit is also rich in antioxidants and dietary fiber, making it a fantastic addition to your diet.

Apart from boosting immunity, kiwis also improve your skin health and support heart health. They can also reduce oxidative stress and inflammation in the body. The versatile fruit can be eaten on its own, added to a fruit salad, or blended into any sort of smoothie for a refreshing and nutritious treat.

image of fresh red bell peppers

2. Red Bell Peppers

Not only are red bell peppers an amazing addition to pizzas or pasta, but they are also one of the richest sources of Vitamin C – almost three times more than an orange. Red bell peppers are also packed with beta-carotene, which the body converts into Vitamin A – essential for maintaining healthy skin and vision.

The high Vitamin C content in red bell peppers also strengthens your immune system, supports collagen production for healthy skin, and helps absorb iron from plant-based foods. Have it as a pizza topping, in a salad, in stir-fries, or alone, either one works to aid your health.

a bunch of freshly picked strawberries

3. Strawberries

The seasonal strawberries are not only delicious but packed with a chock full of Vitamin C. About one cup of strawberries provides around 100% of the daily recommended intake of Vitamin C. They are also rich in antioxidants, folate, and manganese.

The dimpled fruits also boost immunity, improve skin health, and have anti-inflammatory properties. They also help regulate blood sugar levels and support your heart.

freshly-cut broccolis

4. Broccoli

Every child’s nightmare – the broccoli – is a cruciferous vegetable packed with a medley of vitamins, minerals, and antioxidants. And they are a good source of fiber and protein.

Broccoli enhances immune function, supports digestive health, and has cancer-fighting agents. Its high fiber content helps maintain a healthy gut whilst its antioxidants reduce inflammation.  

For added eating pleasure, you can enjoy it as a side dish with a sprinkle of lemon juice for added flavor.

zesty oranges

5. Oranges

Finally, is the fruit that’s the most well-known source of Vitamin C. Not only are they a zesty surprise, but they are also rich in fiber, antioxidants, and several essential nutrients.

Like other fruits and vegetables, oranges boost immune function and improve skin health. They also aid in iron absorption and have several anti-inflammatory properties. You can enjoy them on their own, as freshly squeezed juice, or add them to your salads or smoothies.

Final Thoughts

By incorporating these Vitamin C-rich superfoods into your diet, you can significantly improve your health and help you stay fit and energized. So, whether or not you enjoy them fresh, in salads, or as part of your favorite dishes, these superfoods are easy to add to your weekend meal plans. Stay healthy and keep the nasty germs at bay!

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Top 5 Causes Of Mold And How It Affects Your Health

condensation in poor ventilated room during rainy weather

Did you know mold is a common household problem which can lead to serious health issues if not addressed promptly? Fret not, for we are here to understand the causes of mold and its potential health effects, and how to maintain a safe and healthy living environment while at it. In this piece, we’ll share the top five causes of mold and how it can affect your health.

1. Moisture and Humidity

Mold thrives in moist and humid conditions. Areas with poor ventilation such as bathrooms, kitchens, and basements, are more susceptible to mold growth. In Singapore, the tropical climate with high humidity levels can create the perfect environment for mold growth. Hence, to prevent mold, you must ensure proper ventilation and dehumidifiers to reduce indoor humidity levels.

2. Leaking Pipes

Leaks in plumbing are a significant cause of mold growth. Water from leaks can seep into walls, ceilings, and floors, creating damp conditions that promote mold development. Regularly inspecting and repairing leaks can help prevent mold from taking hold of your home.

3. Condensation

Another known culprit is condensation. It occurs when warm, moist air comes in contact with cooler surfaces such as windows and walls. This moisture will then lead to mold growth, especially in areas with inadequate insulation or poor air circulation. Using exhaust fans and improving insulation can help reduce condensation.

rain outside bedroom window

4. Flooding and Water Intrusion

In Singapore, we’ve had our fair share of heavy rains in the past months. Flooding and water intrusion from heavy rains can also lead to significant mold growth. Adding to that is plumbing issues. Hence, water-damaged areas must be dried and cleaned thoroughly to prevent mold from developing. As such, it’s always good to have an extra pair of hands to help you out by engaging professional cleaning services or part-time cleaners.

5. Poor Ventilation

Apart from being the number one contributor to causing foul smells, poor ventilation in homes can also trap moisture and create conditions that are conducive to mold growth. Hence, it’s important to ensure proper airflow in all rooms, particularly in areas prone to moisture. Using fans, opening your windows, and maintaining HVAC systems can also improve ventilation.

image of asthma pump

Health Impacts of Mold

Mold has several health impacts. For starters, mold exposure can particularly affect the respiratory system. Mold spores, when inhaled, can cause symptoms such as cough, wheezing, throat irritation, and nasal congestion. If you or anyone at home has asthma or allergies, it may cause you to experience severe reactions like asthma attacks and allergic reactions.

Next, mold exposure can also lead to eye irritation, skin rashes, and headaches. In more crucial cases, mold can produce mycotoxins – a toxic compound that can cause neurological problems and immune system suppression. Long-term exposure to high levels of mold spores can also impact your mental health like fatigue, difficulty concentrating, and mood swings.

Children, the elderly, and individuals with weakened immune systems are particularly vulnerable to the health effects of mold. Hence it’s important to address mold issues as soon as you can to minimize these health risks from worsening your health.

Final Thoughts

Understanding the common causes of mold and its health impacts is vital for maintaining a healthy living environment. Regular cleaning, proper ventilation, and prompt repairs can help prevent mold growth in your home. If mold becomes a persistent issue, consider hiring a part-time cleaner in Singapore to ensure your home remains clean and safe. By taking proactive measures, you can protect your health and enjoy a mold-free living space.

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Part-Time Vs Full-Time Cleaners – Which Is Better For You

freelance home cleaner

Both, part-time cleaners and full-time cleaners, offer distinct advantages and considerations. Especially when catering to different cleaning needs and preferences. So, when it comes to keep your space clean and inviting, which of the two should you pick to aid your decision-making?

Read on to figure out which option aligns best with your requirements. 

part-time cleaner in singapore ready to your house

Part-Time Cleaners:

Part-time cleaners, as the name suggests, operate on a flexible schedule, offering their services for a specified number of hours or sessions per week or month. Here’s what you need to know:

Cost-Effectiveness: Part-time cleaners can be a budget-friendly choice, especially for smaller households or businesses with limited cleaning needs. Since you only pay for the hours or sessions you require, it saves you money.

Flexibility: With part-time cleaners, you have the flexibility to adjust the frequency and duration of cleaning sessions based on your needs and schedule. Whether you need weekly, bi-weekly, or monthly cleaning, part-time cleaners can accommodate your preferences.

Customisation: They can tailor their services to meet your specific cleaning requirements. You can inform part-time cleaners of your preferences and priorities beforehand to ensure that the cleaning is done according to your standards.

No Long-Term Commitment: Hiring part-time cleaners doesn’t entail a long-term commitment or contract. You have the freedom to adjust or discontinue the cleaning services as needed without any obligations. Perfect for those of you with commitment issues! 

Maid cleaning kitchen cabinet

Full-Time Cleaners:

Full-time cleaners are employed on a permanent or ongoing basis to provide comprehensive cleaning services on a daily or regular schedule. Here’s what you need to know:

Consistency: Full-time cleaners offer consistent and reliable cleaning services regularly, ensuring that your space remains clean and well-maintained at all times. With dedicated cleaning staff on-site, you can expect help around you 24/7. 

Comprehensive Cleaning: They’re able to tackle more thorough cleaning tasks compared to part-time cleaners. Full-time cleaners also have the time and resources to perform deep cleaning, maintenance, and sanitation tasks to keep your space in top condition.

Immediate Availability: Having full-time cleaners on-site means that cleaning services are readily available whenever needed. You won’t have to wait for scheduled sessions or coordinate with external service providers for urgent cleaning needs.

Greater Accountability: They are accountable for the cleanliness and upkeep of your space daily, especially if they are on a live-in agreement. Full-time cleaners are also familiar with the cleaning requirements and expectations, leading to better communication and consistency in output.

Final Thoughts: 

Whether you choose part-time cleaners or full-time cleaners, investing in cleaning services guarantees your space remains clean, and welcoming for your family, employees, and visitors. It also reflects back on your importance to cleanliness and hygiene. 

As with every kind of decision, it’s crucial to evaluate your needs and preferences to make the best option for your home or business to enjoy the benefits of a well-maintained environment.