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Healthy Whole Grains You Should Include in Your Diet

Most dietitians consider whole wheat food healthier than refined grains because all of the vitamins, minerals, and nutrients are intact in the germ, bran, and endosperm of the kernels.

Examples of whole grain food include bread, pasta, cereals, grain snacks, and flours. For a healthy diet, doctors recommend that at least a half of your daily grain consumption is made up of 100% whole grains.

These are the ingredients you need to find on the labels to make sure that the whole wheat food you’re eating is the real deal.

Wheat is high in gluten and is usually made into pasta and bread.

Brown Rice, as well as red, purple, and black rice, are considered whole grain because the germ and bran have not been removed. They can be easily digested even by infants and are also gluten-free.

Rye, sometimes labeled rye berries, contains a high level of fiber in both its bran and endosperm, that is why it has a low glycemic index level.

Amaranth is known for its high protein content and gluten-free characteristics.

Freekeh, also known as durum, farik or frikeh, is harvested while still young, then rubbed and roasted to make it easier to cook.

Barley is among the oldest cultivated grains and can adapt to any climate. It’s rich in fiber, copper, manganese, and selenium, but is difficult to prepare and is slow-cooking.

Buckwheat isn’t a grain, but a rhubarb, so it’s ideal for gluten-free diets. It can adapt to poor soils and is a hardy plant resistant to most pests.

Einkorn is the oldest known wheat variety and is high in protein, potassium, beta-carotene, and phosphorus.

Bulgur is easy to cook, because it’s the result of wheat kernels that have been cleaned, dried, boiled, and ground.

Quinoa isn’t a grain, but is related to beets and Swiss chard. It’s commonly found in salads and cereals and is rich in essential amino acids.

Farro or Emmer is another ancient wheat and is the main ingredient for the semolina flour.

Corn is a cheaper and healthier substitute to rice, plus it’s rich in fiber and antioxidants.

Kañiwa is rich in protein and has complete amino acids. It’s also much easier to prepare than its cousin quinoa.

Millet, which includes foxtail, pearl, proso, finger or ragi, and fonio, can be used in various dishes and even beverages. It’s also gluten-free and high in antioxidants and proteins.

Oats can be processed and not lose both its germ and bran, so oat flour and oats are still whole grain food. They contain beta-glucan and avenanthramides.

Sorghum or Milo can be used for flour, beer, popcorn, porridge, and baked food. It’s gluten-free and an ideal whole grain substitute for individuals who are gluten intolerant or have celiac disease.

Teff is easy to grow and has a high iron and calcium content.

Spelt has higher protein content than most wheat, but is rarely cultivated commercially.

Triticale is a hybrid of rye and durum wheat recommended to consumers who like organic food.


Home Items That You’re Better Off Throwing Away

Like it or not, there are everyday home items that you’re not supposed to keep for weeks or months, because they can cause health problems later.

Some of these might seem harmless and you might not have experienced any consequences for keeping them, but the accumulation of harmful chemicals and continuous exposure to these will surely take their toll.

Dish Sponge – This should be replaced every month because it’s a breeding ground for bacteria even if you make sure to dry it after every use.

Spices – If you think spices don’t expire, then you’re gravely mistaken. You can only keep them for a few years even if they are preserved and stored well. Whole spices can only last for two years, seeds for three years, ground spices one year, and ground roots two years.

Expired Makeup – When was the last time you checked the expiration date of your cosmetics? Don’t hesitate to throw them away if they’re expired just because they’re expensive.

Old Socks – Socks are affordable, so why keep them for years if they have holes, are frayed or loose?

Old Underwear – Maybe you need to buy new underwear if you haven’t shopped for a new set in years. Check your undies for holes, frayed fabric, loose bands, and stains or discoloration.

Toothbrush – You need to replace your toothbrush once every four months. They can be a breeding ground for germs like your kitchen sponge.

Dish Towels – Throw away your dish towels after a year of use or if they are too worn out to use. If you wash and dry them right after use, they can last longer than 12 months.

Towels – The same goes for the towels you use on your body. Make sure to wash your bath towels weekly and replace them if they are worn out or stained.

Pillows – You need to say goodbye to your pillows if you have been using them for since your teenage years. Replace them with high-quality foam pillows and change the pillowcases regularly.

Wire Hangers – Even if they look sturdier than plastic and wooden hangers, they will eventually leave stains on your clothes if they get rusty.

Air Filters – When was the last time you had your air conditioner serviced? If you don’t clean the air filter regularly, then it’s time to replace them. Ideally, air filters should be cleaned monthly to extend its lifespan.

Potpourri – Do you keep these cute bottled scents in your bathroom or one of your bedrooms? It’s time to dump them if they have been in your home for years, because they will only attract dirt and dust.

Water Filters – Do you use water dispensers at home? You should check if your water filters have been replaced recently. Experts recommend that you buy a new one once every six months.

Plastic Containers – Do you keep plastic food containers and bottles because you might need them in the future? You might want to check them for stains or odors. The materials in the plastic when exposed to the elements can stick to your food and become a health hazard.


The Basics of Contouring and Highlighting

Applying makeup has become an art in recent years thanks to the variety and quality of a number of cosmetics available for every skin type and complexion. With so many makeup tutorials on the Internet, however, most people tend to forget the basic rules when practicing contouring and highlighting. This guide will help you remember the rules on when and how to apply contouring and highlighting.

Know Your Face Shape

Make a map of your face using a foundation starting on the temples, hairline, cheekbones, and nose tip. The goal is to highlight your best features and to create proportionate features. This means you have to be honest about how large or small your nose is or how rounded your cheeks are.

Apply Light Concealer on the T-Zone

Once you’re done applying and blending the foundation, brush a light concealer or lighter foundation on the T-zone of your face which include the area above the eyebrows, your nose, and your upper lip and chin. Then apply the same product under your eyes, above the jawline, and above the cheekbones.

Don’t Use Glitters

Pick a highlighter that almost has the same color of your skin to make it look natural. Anything that is shiny or sparkly will make your face look chalky. For light skin tones, use light pink or pearl, while those with darker complexions should use warm gold or golden brown.

Know When to Use Tools

If you love using creams, blending is better with your fingers because you can easily wipe off or blend in the excess. If you are using a powder, look for a fan brush made from natural bristles because they are easier to control and are soft on the skin.

Find You Cheek Hollows

Most women want to have the supermodel cheekbones, but if you have a rounded face, look for the hollows in your cheeks. Shade the areas just beneath it using an inward stroke beginning from the top. Then stop one inch before the shading reaches the corners of your lips. If you have rounded features, you should shade along your chin and your forehead instead so that your face won’t appear longer.

Add a Blush

Don’t leave your cheeks colorless if you’re highlighting and contouring because you will look sickly. For those with fair skin, choose pink and peach shades, while those with darker complexions should use soft plum. Apply the blush only on the apples of your cheeks.

Start with Eye Makeup

If you are planning to use bold eye makeup colors, beauty experts recommend that you start with your eyes before you contour to avoid messing up your foundation. If you want to use lighter eye makeup, just use the same product you used to contour your cheeks on your eyelids.

Don’t Overdo It

Highlighting doesn’t mean you need to highlight ever feature on your face. Just focus on your cheekbones, brows, chin, and nose tip. Use light coats as much as possible and blend the cream on your fingers before rubbing it on your face.


Go-To Hike Trails in Singapore

For a country known for its incredible buildings and urban city life, Singapore actually puts a highlight on its natural attractions as well. That being said, one of the best ways to see the scenic nature is through hike trails. One way or another, these hike trails are also places you shouldn’t miss. The picturesque views invite both locals and tourists alike, whether for early morning jogs or just to bask in the beauty of nature. So, without further ado, here are some of the best hike trails to go to in Singapore.

1. Bukit Timah Nature Reserve

The Bukit Timah Nature Reserve is one of the many hike trails in Singapore known for the richness in plantlife and wildlife. It also has the tallest hill in Singapore. This is why the Bukit Timah Nature Reserve is more ideal for those who like to walk around in nature. Another reason why it’s one of the best to go to is that there are four different trails you can take. One takes you directly to the peak of the hill while the other tree accounts for the scenic views around the nature reserve.

2. Hindhede Nature Park

Right next to the Bukit Timah Nature Park is the Hindhede Nature Park which also has equally great hike trails. The trails here are actually easier to traverse which makes it great for beginners and leisure hiking with kids. This location also houses a variety of animal species so it will be very much worth it take stops and look around. There’s also the incredible Hindhede Quarry towards the end of the park.

3. TreeTop

The TreeTop Walk located at the MacRitchie Reservoir is already a pretty popular hike trail even though it’s also a pretty hard climb. Though there are steep slopes and most of the path is wavy, you’ll find it very much worth the time and effort once you reach the top. At the top of the trail, there’s a long suspension bridge that gives you a view of the whole forest. Again, this is a fairly hard trail for complete beginners, so make sure you have enough water and that you’re fully prepared to make the hike.

4. Pulau Ubin

The Pulau Ubin hike trail is probably one of the best places to go to if you really want to take a break from the city life. This granite island has almost everything that nature lovers look for. There’s an abundance of wildlife, there’s rich greenery, and an overall picturesque view of the island. In addition to that, there’s also a coastal boardwalk which you simply won’t see in many other trails. Another great think about the Pulau Ubin trail is that you can go around in bikes if you get too tired walking!


What You Need to Know About Owning a Car in Singapore

For those of you who don’t know, Singapore is an extremely difficult place for you to get a car, especially because of the fact that Singapore is a small country, with a small land, not enough roads, and too much vehicles around. Although Singapore is doing a great job in handling traffic, it is definitely not enough because of the amount of vehicles in Singapore. Owning a vehicle in Singapore is incredibly expensive as the tax and certifications are very hard to get. To get a certificate, you would have to pay about $50,000 Singaporean dollars before your vehicle can actually hit the road.

The sad part is that despite paying that amount, your certificate is only good for up to 10 years. The tax on vehicles can be very expensive due to the imports of these vehicles, which could mark up the price of a small SUV by $100,000 Singaporean dollars. If this amount of money doesn’t scare you, then maybe the next paragraph will. Singapore only allows the number of private cars on the road to increase by 0.25% per year, which is very small considering the number of people who want to have a car and maybe even dreamt and already saved up for it.

What makes it even worse is that the government has decided that by February of 2018, they will cease to allow additional cars on the road, which means that if you are desperate to drive, you have to wait for someone to give up their certificates first in order to get permission to drive. Hopefully this is not a permanent case and Singapore would be able to do something about their traffic and increasing vehicle population without the hindrance of people who would love to drive or own a vehicle of their own.

Owning a car may be a dream for some and although it is not impossible to get in Singapore, it can still be very difficult. Aside from the financial struggles a car would put you through, obtaining ownership of a car and getting the certificate could also be another problem. If you really want a car, do not let this stop you and although it can be hard, you have to be diligent enough until you are able to get what you want. The public transportation in Singapore may not be bad at all, but it all depends on you if you want that vehicle. Singapore is a land of opportunity, but you must never forget your competition.


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