A Guide to the Different Vitamins and Minerals

Vitamins and minerals not only keep your body in good health and functioning properly, but they also help to protect against certain diseases that can be contracted because of the body’s deficiencies in these certain vitamins and minerals, such as scurvy or rickets.

There are two categories of vitamins: water-soluble (expelled by the body once it can’t absorb any more) and fat-soluble (leftover amounts that can’t be absorbed by the body are stored in fat cells), while minerals are found in food in varying amounts and travel throughout your system in various ways.

Different vitamins and minerals perform different functions to keep the body healthy.  

Vitamins

Vitamins are organic substances found in all kinds of fresh foods, ranging from meats, vegetables, dairy products, and nuts and legumes. They can either be dissolved in water or in fat.

The following vitamins are water-soluble:

B-Vitamins – Parts of enzymes needed to metabolize energy and maintain various organ systems, such as the nervous and digestive system, throughout the body.

C – Ascorbic Acid, an antioxidant that keeps the immune system healthy and aids in iron absorption.

H – Biotin, enzyme that helps metabolize fatty acids and leucine.  

These are the following fat-soluble vitamins:

A – Beta carotene, needed for healthy eyes, teeth, and skin.

D – 1, 25-dihydroxy vitamin D, which is involved in proper calcium absorption

E – Tocopherol, antioxidant used in protecting cell walls

K – Necessary enzyme used in the process of proper blood clotting

Minerals

Minerals are inorganic substances (most of them can be found on the periodic table) that aid in many bodily processes. However, because they are inorganic, they can only be acquired through eating food. Two types of minerals are macrominerals and microminerals, or trace minerals.

Macrominerals are minerals that the body needs in larger doses in order to perform and carry out crucial functions. Here are a few examples of macrominerals:  

Calcium – Aside from bone formation, calcium also aids in other functions throughout the body, such as nerve signaling, secreting of hormones, and proper blood pressure.

Phosphorus – A crucial DNA and RNA component, partly responsible for the process of converting food into energy and nutrients, as well as carrying them into the various organs that need them.

Potassium – This macromineral and electrolyte is crucial for keeping the body’s heart rate stable, as well as in maintaining nervous system signals and muscle function. 

Microminerals, or trace minerals, are the minerals that your body only requires in small doses, such as the following:

Copper – Essential trace element and anti-oxidant crucial to forming red blood cells, metabolizing energy, and maintaining immune system and nervous system functions.

Iron – Muscle formation, and is responsible for maintaining healthy blood.

Fluoride – Crucial in the healthy formation of tooth enamel.

Selenium – An anti-oxidant that regulates thyroid hormones.

How to Take Care of the Different Types of Flooring for Your Home

Flooring does a lot to enhance a home both in terms of visual appeal and practicality, as a hard concrete floor can be uncomfortable and unsavory to walk over on a daily basis. Different types of flooring require different amounts and methods of maintenance, such as the following:

Vinyl

Vinyl is perhaps the simplest type of flooring to maintain because of how it is manufactured. To keep vinyl flooring in its best condition, be sure to remove any loose dust by sweeping or vacuuming on a daily basis, and clean it with a mop on a weekly basis if you have the time.

To treat stains on vinyl flooring, spot-clean them with a neutral detergent and a nylon pad from the outside of the stain, and gradually work your way to the center.

Ceramic Flooring Tiles

While flooring tiles are not as resistant to scratching (which makes placing protective pads a priority in taking care of them), they can be surprisingly resistant to most stains. Reflective tiles are an example of this – all you need to clean stains is a mop.

However, when it comes to non-reflective tiles, some care should be taken in cleaning them as they can trap dust and collect stains over time. Apart from regularly sweeping them with a broom or a vacuum cleaner, brushing them with neutral detergent can work wonders.

Hardwood

Preserving hardwood floors can be quite tricky because of their delicate structure. For instance, using spiked shoes can leave lasting depressions or scratching on the hardwood planks/boards that may be impossible to conceal, and using certain cleaners can deteriorate them.

Be sure to place protective floor pads under heavy furniture. Place a floor mat at every entrance or exit to minimize staining the hardwood, as these are the areas of the house that will end up trapping the highest amount of dust and corrosive substances.

Stone

There are many different types of stones used as flooring, ranging from marble, to granite, to limestone, to even slate. They generally fall under two major categories: siliceous stone, which is durable and easy to clean using mildly acidic detergents; and calcareous stone, which is quite sensitive to acidic cleaning products.

Do not apply muriatic acid to clean stone floors under any circumstance, especially if your stone floor is made of a calcareous stone such as marble or limestone. Even if your stone floor is resistant to mildly acidic detergent, muriatic acid will still dissolve the flooring.

As much as possible, take the time to consult a professional on the proper way to clean your floor.

5 Reasons Why You Need to Upgrade Your Office Security to a Biometric System

Security has always been an issue in every office and every company, and with this came the rise of authentication methods in traditional systems, such as the door access control system, which restricted access to those who had certain pieces of data required.

But in today’s society, traditional methods to limit or monitor office activity such as passwords, PIN codes, and even ID’s are slowly growing obsolete because of the many different ways they can be bypassed, as well as the different ways that they can be improved on.

Here are the biggest reasons why you need to upgrade to a biometric door access system for your office:

1. Improved security

A biometric door access system is easily a huge improvement over a traditional pin access door system.

When you install gate exit button, for instance, in your Singapore office, you will no longer need to carry around ID cards or remember passwords or PIN codes. A traditional card access door can be substituted for a biometric door access system that only requires biometric authentication—in this case, a fingerprint authentication.

And since there’s no need to carry ID cards or remember PIN codes or passwords, there’s no need to worry about ID’s being lost or forged, or having to change PIN codes and passwords regularly.

2. Difficult to forge

Another aspect of the improved security is the uniqueness of identification, and this in turn creates better accountability for everyone in the office. This is because the biometric data is unique to each individual, and it only gets better when paired with an IP CCTV system for active monitoring.

When paired with an IP CCTV, you have both high-definition security footage as well as an instant identification that will show up in your central database.

You can also add an intercom system in your office that’s based in Singapore to help you identify person via door communication, in addition to your existing security system. What could be more secure than a two-way wired intercom system, which lets you identify people through their speaking voice, right?

3. It cuts costs

When it comes to office security, having a biometric system – especially when paired alongside an IP camera system and an intercom system – allows you to better identify the people who have access to the different facilities in your office.

Investing in high-quality CCTV camera units, such as an IP camera system, also has the added benefit of being able to store high-definition footage on the Cloud and display it whether you’re in Singapore or anywhere in the world.

This is much cheaper compared to a typical analog camera, since you would also have to invest in data storage in addition to the security camera units that you already have.

4. They can be installed in conjunction with other facility for enhanced security

Another feature that is possible with this security system is that you can pair it with a fire alarm system. Install fire alert solution in conjunction with your CCTV camera and door access to keep your workplace in Singapore monitored. A simple smoke detector could be all it takes to save your business from the costly damage of an accidental fire.

5. Biometrics allow for easier employee tracking

By upgrading to a thumbprint biometric, you can track access entry for each employee. It also adds convenience on the part of employees as well.

Because their entrance is already tracked when they enter the premises, this eliminates the need for manually signing in or punching cards to clock in or clock out of their shift, and you can track their performance from your account.

(Disclaimer: this list is compiled in no particular order.)

5 Simple Reasons why it’s Okay to Not Go Full Vegetarian

Going vegetarian in your diet (not consuming meat and dairy products, such as milk and cheese) can have a lot of health benefits, but because of a hectic schedule, it can be difficult diet to follow through.

The good news is that there’s no need to forgo meat and dairy products entirely. In fact, here are a few reasons why it can still be okay to still eat meat and dairy products along with fruits and vegetables:

1. Vegetarian products can get expensive fast.
As part of the shift in your diet, you would want to start buying products that don’t use meat or dairy products. However, as you go on, you would find that doing so can easily put a strain on your wallet.

2. Preparing your own meals can take time.
To stay committed to your shift towards a vegetarian diet, you may also want to start preparing your own food. However, this can take more time than you would like, especially with vegetable dishes.

The good news is you don’t always have to cook your own food. In fact, there are a lot of hawker stalls that offer vegetarian options in Singapore, and there are a good number of vegetarian restaurants.

3. You may end up with a vitamin B-12 deficiency.
B-vitamins are attached to animal proteins, and are responsible for factors such as stress management and brain function. However, this can be difficult to find outside of animal products, which is why a B-12 deficiency can be a potentially serious risk.

However, there are non-meat options to get this vitamin into your system, such as shitake mushrooms and even nutritional yeast.

4. You might be at risk of lower bone density.
Calcium is easily found in cow’s milk and cheese, but outside of animal products, it can be a little tricky to find the calcium that your body needs in order to keep your bones strong.

Luckily, there are other alternatives to cow’s milk and cheese to give you the calcium that your body needs, such as nuts and legumes. Feel free to pick up a healthy trail snack for your daily calcium needs!

5. Processed food can easily be an alternative to meat and dairy products.
You can go without meat or dairy products – most processed food is easily made without either – and you could still be at risk of a lot of conditions later on in life.

And because of the lack of protein in your diet, you will start to fill that in with a lot of carbohydrates and sugars. While they are fine in moderation (in fact, your body needs carbohydrates to break down into energy), too many carbohydrates can easily lead to weight gain and other health issues.

A Beginner’s Guide to Start Being Vegetarian in Singapore

If there’s one thing Southeast Asian food (and especially Singaporean food) is not, it’s being vegetarian-friendly. You’ll find that many dishes can contain fish paste or fish sauce, if not fried directly in lard, and many more dishes have meat or are meat-based.

However, it’s completely possible to make the switch and cut down on consuming meat and dairy products – and what you need to do is research.

Why Vegetarian?
Whether you’re curious, or really believe in the impact that giving up meat can cause, there are a lot of reasons why you should go vegetarian.

Perhaps the biggest reason is health. There are many components in meat that can contribute to cancer and other types of health issues, such as an increased risk for cardiovascular diseases. However, there are also environmental and ethical reasons why people make the switch to a vegetarian diet.

Getting Your Daily Nutrients
The biggest question that beginning vegetarians ask is where to get protein outside of meat, animal, and dairy products. While the biggest substitutes are soy and tofu, they’re not the only substitutes to protein.

In fact, you can even meet your daily protein requirement with other non-soy sources, such as nuts, seeds, and grains. A quick trail snack with different nuts and fruits can often give you the protein your body needs.

Other nutrients that are often found in animal products are iron, calcium, and even omega-3 and omega-6 fatty acids, which can also be found in plant foods ranging from dark leafy greens to corn, to even algae.

Cooking Your Meals
Because there aren’t a lot of vegan-friendly options in Southeast Asian food, your next biggest decision would be to start cooking your own food yourself to stay consistent with not eating animal products.

While you get full control over what you eat, you also have to cook the vegetables in a way that makes it taste good while maximizing their nutritional content. More specifically, you need to balance carbohydrates, protein, vitamins, and good fats with every meal.

And when you’re feeling cravings between meals, there are a lot of foods that can be great in-between meals, from nuts, fruits, granola bars, to even chips!

Buying Groceries
As you go along towards a vegetarian diet, you will find that the wet market is your best friend and you will find almost everything you need to prepare every meal. From local to imported vegetables, fruits, seasoning, and even condiments and dried foods.

You can also find a lot of options in your local supermarket, such as soymilk and tofu. If you’re lucky, you can even find different kinds of foods (i.e. seeds or organic grains) that you wouldn’t find in wet markets, but in the health section.

The 4 Biggest Lock Problems You Will Encounter (And What You Can Do about Them)

Locks are a part of your daily life in Singapore, so you want to make sure yours work normally as much as possible. However, there will always be times when you may have to call a locksmith services company to help you out.

Aside from forgetting your lock at home or in your car, here are the biggest problems you will encounter with your lock (and what you can do when they happen to you):

1. Key Won’t Insert
This is a common problem with locks frequently exposed to moisture, such as those of front doors of warehouses and gates. To solve this, you can try extracting whatever is stuck inside the keyhole to repair a lock.

This can also happen when you try to pick the lock yourself with whatever tools you happen to have at hand, which can break off and get stuck in the keyhole.

If you got locked out of house or the lock itself may be rusted or damaged altogether, it may be better to call a 24 hour locksmith company in Singapore to get it fixed easily and safely. You can also ask them to unpick your lock for you if you tried it unsuccessfully or avail home key duplication in case you need another duplicate key for emergencies.

2. Jammed/Broken Keys
Keys breaking off or getting stuck in the keyhole is another common problem, especially if you have a duplicate that doesn’t hold up like the original copy.

This also happens outside of house or office locks. Keys stuck in your ignition, for instance, can be difficult to remove without the right tools. You may have to pay a locksmith for services such as automotive key cutting, lock repair, or installation.

3. Damaged/Broken Lock
Every lock that won’t close or open properly is a security risk waiting to happen in your Singapore office – so if your biometric device stopped working, replace it as soon as possible with a new, more durable lock. In the event of an emergency, contact a 24 hour locksmith to fix broken locks in your home or office or unlock biometric door.

And if you want to upgrade security for your office, hiring a locksmith to install security systems, such as cameras, digital locks, and basic PIN- or ID-based security access door systems, is an investment you should consider.

4. Faulty Car Remote
Car remote rely on sending radio frequency (RF) signals to your car to lock or unlock car doors, and if you’re not sure where you left your car, you can usually see it from a distance when you press the button.

If it still doesn’t work after replacing the battery and check the door’s locking mechanisms, it’s usually best to hire a car locksmith repair your car remote and unlock the door to your car.

Call a Locksmith Today!
For any problems with your locks, whether they’re for your home, office, or car, can call our locksmith services company for various services including lock installation and repair, and a 24 hour locksmith is always on call for emergencies.

Our locksmith service can also duplicate a key that you can use right away if you need multiple keys for your door, which is faster than going to a key maker.

And if you’re worried about the cost, we have the answer. Our cheap locksmith solutions provide fast, high-quality results that will keep your home, office, or car safe and secure.

So what are you waiting for? Call our locksmith services today!

(Disclaimer: this list is compiled in no particular order.)

How to Pick a Swimwear for Your Body Type

You don’t have to look like a runway model to wear a swimsuit when you go to the beach or pool, because there are ways to look good in a swimwear no matter what your body type is. Be honest with yourself and don’t be ashamed if you’re a little round on the waist.

Ladies, Find Your Shape!
There are five body types for women, such as the hourglass, triangle, inverted triangle, athletic, and apple. If you’re not sure which your body type is, read the description below.

Hourglass: Both the shoulders are hips are of the same width and you have a well-defined waist
Triangle: The shoulders are wider than the hips
Inverted Triangle: The hips are wider than the shoulders
Athletic: Both the shoulders and hips are of the same width; the waist isn’t well-defined, the bust isn’t full, and the stomach isn’t rounded
Apple: Both the shoulders and the hips are of the same width; the waist isn’t well-defined, but you have a rounded stomach and a full bust

Once you have determined your body type, remember these tips when trying out swimwear:

Hourglass: Avoid tops and bottoms that are not matched, but you will look good with any type of cut
Triangle: Do not wear boy shorts, detailed bottoms or anything with busy prints; go for light prints, high-cut bottoms or a top with a plunging neckline
Inverted Triangle: Avoid bandeaus when picking swimwear; make sure that your top has enough support like the halter with an underwire; you can pair it with frilly bottoms
Athletic: Avoid bandeaus and go for swimwear with a lot of embellishments such as frills and triangle tops; avoid one-piece swimsuits as well
Apple: Avoid tops with thin straps and go for tops that provide support instead; a high-cut bottom will show off your curvy legs

Guys, Find Your Body Type!
Men should also pick swimwear according to their body types, which could be skinny, athletic, and wide.

Skinny: You have slender legs and slender waist
Athletic: You have a well-proportioned body
Wide: You look bulkier around the middle

When you know what your body type is, it will be easier to pick swimming trunks next time you go to the beach or pool.

Skinny: Go for slim-fit trunks that have horizontal patterns or stripes and are above the knee long
Athletic: You can wear any color, pattern, type, and length of trunks
Wide: Go for dark and solid-colored tie-waist trunks that are above-the-knee long; avoid elastic waistbands and printed trunks

Do You Snore a Lot?

Did your wife or husband complain about not being able to sleep peacefully at night because of your snoring? Are you even aware that you snore? Here are the things you need to know about snoring and why you should not ignore the complaints of your wife or husband.

Why Do You Snore?
There are several causes of snoring, and some of them need medical intervention because they can cause more serious health problems later. If you can address these problems, perhaps you and your partner can sleep quietly every night.

Some causes include the following:
• Sleep apnea
• Sleeping position
• Allergy and/or nasal stuffiness
• Mouth breathing
• Lack or exercise and/or overeating
• Alcohol, smoking, and sleeping pills
• Collapsing or small nostrils or deviated nasal septum
• Tongue base or multifactorial snorer
• Large adenoids and tonsils (in children)
• Shape of the mouth
• Overweight

How Do You Know if You Snore?
However, if you live alone, it is difficult to determine whether you snore or not. There are tests that you can do at home to find out if you snore and what type of snorer you are. If the tests below do not help, you should see your doctor to pinpoint the cause/s of snoring.

• Mouth Breathing Test. Try opening your mouth and making a snoring noise, then try to do the same with your mouth closed. If you can make the sound only if your mouth is open, that means you’re a mouth breather.

• Nose Test. Try pressing one side of nostril and breathing through your nose with your mouth closed. If you find this difficult after testing both nostrils, you might need nasal dilators. Next, try breathing through your nose with your mouth closed. If this is difficult for you, it means that you have a stuffy nose or an allergy.

• Tongue Test. Try sticking your tongue out as far as you can and grip it with your teeth in place. Then, make a snoring sound to determine if you are a tongue bases snorer when the sound is reduced with your tongue out.

For those who have problems in more than one of the tests above, it could mean that you are a multifactorial snorer (the cause of snoring is a combination of different factors) or you have palatal flutter (vibration of the soft palate). You should also monitor your body mass index (BMI) regularly because being overweight means you are more likely to suffer from health problems including snoring.

How Can You Stop Snoring?
If your snoring is caused by any of the factors listed above, you need to address those issues first then observe the following habits:

• Lose weight if you are overweight
• Avoid alcohol and tobacco/cigarettes
• Avoid sleeping pills (if you have sleep apnea or if you don’t need it)
• Change your sleeping position
• Avoid sleeping on your back
• Treat your allergies
• Change your mattress, pillows, and linen
• Ask about mandibular advancement device (for tongue-based snorers)
• Use a nasal dilator strip (if you have nasal collapse