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Archive September 2019

The Importance of Professional Duct Cleaning for Your Home

The air duct system installed in your home performs some of the most important tasks. Not only does it aid in circulating air for both your heating and cooling needs, but it ensures you and your family are comfortable indoors regardless of the season.

However, the air cycling through your ducts is the same air you’ll be breathing. As a result, it’s important to have clean and efficiently functioning air ducts to ensure your comfort and make sure the air in your home is clean. Here are some of the reasons to opt for professional duct cleaning for your home.

Cleaner Air

One of the main reasons to have your ducts professionally cleaned is to ensure clean air in your home. Most of the dust in your home usually goes into the air ducts and is then circulated through the air that’s pumped into the rooms of your house. There’s also a high probability that other contaminants such as pollen, chemicals, mildew and pet dander will be present in the air being circulated within your home. By having your air ducts cleaned regularly, you can rest easy knowing you’re breathing clean uncontaminated air.

Cost Savings

Having your air ducts professionally cleaned can mean you make huge savings. When your air ducts are dirty, the debris, dirt, toxins and dust, among other foreign materials, can-clog your system. This forces your HVAC system to work harder than necessary to heat and cool your home. This in turn translates to an increase in energy usage and energy bills.

Extends the Life of Your System

When dirt and other contaminants accumulate in a ducted system, this can affect the performance of the system and result in more wear and tear. This means you may incur greater maintenance costs, or be required to replace your air duct system sooner than necessary. By arranging duct cleaning on a regular basis, you can minimise wear and tear on your system and extend its life.

Reduces the Likelihood of Allergies

Dirty air ducts are likely to have a negative effect on members of your family who have breathing issues, such as asthma and allergies. This is because the air circulating in your home may be contaminated from the allergens that have accumulated in your ducts. Having professionals take care of cleaning your ducts ensures a thorough job so all contaminants present in your ducts are removed.

Easier to Keep Your Home Clean

When your air ducts are clean, you won’t need to clean and dust your home as often. It’s natural for dirt, dust and debris to find their way into air duct systems, and once there, it’s inevitable that it will find its way into your house. This means that even if you clean and dust your house every day, the dust will come back every time you turn your system on, making it hard to maintain a clean house. In addition, dirty vents can attract rodents, birds and other pests looking for a place to stay. Fortunately, duct cleaning can help make it easier to keep your home clean while preventing pests.

Top 16 Super Foods That Energize Your Body In Minutes

If you were to ask 10 health experts to rate the best super foods to include in your everyday diet, they will give you 10 different lists. Also, their food choices might overlap. Why? The reason is that each food offers something different: Few are protein rich while others are full of fibers but might be lacking in certain minerals and vitamins. Hence, the trick is to include most of them in your diet to make sure that you are acquiring the entire nutrition your body deserves. If you are confused with what to pick and what not to, here are 15 great foods to start with.

15 Best Super Foods To Include In Your Diet

Though there are no medical or legal definitions, super foods are reported to be “nutrient powerhouses”, which pack huge doses of vitamins, minerals, polyphenols and antioxidants. Hence, consuming them on a daily basis greatly helps in reducing the risk of deadly diseases. Research has proved that people, who eat these 15 foods are much thinner and healthier than people, who don’t.

1. Berries

Why They Are Super?

  • Rich in antioxidants, vitamin C and fibers
  • Makes your skin glow
  • Helps your body to fight against oxidative stress
  • Reduces the risk of cancer and other chronic diseases
  • Lowers bad cholesterol (because it is loaded with fiber)
  • Improves memory
  • Maintains a healthy and proper digestive system

We aren’t specifying just one berry here. When we say berries – it includes all: blueberries, strawberries, goji berries, raspberries, acai berries, blackberries, cranberries, cherries and bilberries. All of these are claimed “super foods” because they are great sources of fiber, a nutrient that many Americans lack in.

2. Oranges

Why They Are Super?

  • Rich in vitamin C, folate, dietary fiber and antioxidants
  • Fights infections
  • Lowers high cholesterol
  • Controls blood pressure and heart beat
  • Protects from oral cavity and lung cancers
  • Good for eye vision
  • Boosts immunity
  • Prevents hair loss, skin ageing and constipation

One of the most common and available citrus fruits is none other than “Orange”. They are not only known for their yummy juice and pulpy slices but also for their sweet yet tangy flavor. Otherwise called “The Golden Apple”, an orange has many benefits than you would have imagined. It not only covers health benefits but beauty aspects as well. It helps in the production of white blood cells, fights infections, protects body cells, generates skin-firming collagen and lots more. So, make sure you don’t miss this super food in your daily diet.

3. Tomatoes

Why They Are Super?

  • Rich in vitamin C, antioxidants, potassium and fibers
  • Prevents few cancers
  • Lowers high cholesterol
  • Protects skin from UV rays
  • Good for hair, skin, heart, kidneys and eyes
  • Maintains strong bones

When you hear the word “tomato”, we think of its incredible versatility. An ingredient with which you can make hundreds of yummy dishes and at the same time, it can be consumed raw. But apart from its deliciousness, did you know that it packs lots and lots of health benefits too? Tomatoes have an antioxidant called “lycopene”, a rarely found nutrient in natural foods is reported to protect the skin from harmful ultra violet rays and prevents certain cancer types too. In fact, cooked tomatoes make more lycopene. So, what are you waiting for? Go ahead and cook a healthy tomato soup.

4. Spinach

Why They Are Super?

  • Rich in vitamins (A, C, K), antioxidants, iron, magnesium, potassium and minerals
  • Maintains healthy skin and
  • Makes sure that you are bones are strong
  • Improves eye health
  • Prevents bone loss
  • Incorporates anti-cancer properties

Believe it or not, cooking spinach can actually increase its overall health benefits. Just ½ cup of cooked spinach gives you 3 times more nutrition than 1 cup of raw spinach. This is because your body cannot break down all the nutrients completely from raw spinach. This super food is not only easy to cook but also a good source of folate, a vitamin that produces DNA and further forms fresh healthy cells. So, make sure to add spinach in your next shopping list but pick tender spinach leaves because bigger leaves are more mature and are likely to be stringy.

5. Beans

Why They Are Super?

  • Rich in proteins, complex carbs, fibers, copper, minerals, vitamins, zinc, iron, manganese…
  • Fights cancer
  • Lowers the risk of heart problems
  • Lowers cholesterol
  • Helps in weight loss
  • Manages diabetes

We have all heard about the popular phrase – “shop the perimeter of a store”. However, if you hop the middle, you are missing a wealth of healthy and scrumptious food choices. Supermarket shelves are occupied with many hidden treasures, which you should not pass up and one among them is – beans, one of the most under-valued and neglected items. Beans offer countless health advantages and they fit into many food groups. Even though they have been there since centuries, they are still a contemporary super food. Why? Because they are more of nutritional powerhouses bundled with B vitamins, potassium, iron and fibers. The best part — they are extremely low in fat.

6. Quinoas

Why They Are Super?

  • Rich in proteins, minerals and proteins
  • Has low glycemic index
  • Enhances metabolism
  • Lowers high glucose and cholesterol levels
  • Relives constipation
  • Prevents heart problems
  • Helps in energy production
  • Sustains healthy bones
  • Helps in weight loss

4000 years ago, quinoa used be a prime ingredient in ancient Incan diets, as they believed that it increased their warriors’ stamina. Claimed as the “Super Grain of the Future”, it is an amazing, grain-like and tiny food. With a texture akin to couscous or rice and a slight, nutty flavor, quinoa is one among those natural seeds or grains that offers all the 9 important amino acids, which our body fails to produce by themselves.

7. Kales

Why They Are Super?

  • Rich in vitamins (A, C, K), fiber, calcium, iron and antioxidants
  • Prevents heart disorders
  • Lowers cholesterol
  • Good for brain
  • Has some anti-cancer properties
  • Helps in natural weight loss
  • Boosts your cardiovascular system
  • Keeps your liver healthy

The “Queen of Greens” – Kale is one of the best super foods. This tough, rough green beats all the other fruits and vegetables in terms of antioxidants and other essential nutrients. It is a great source of iron, calcium and fiber. Whether you are steaming, stewing, roasting or boiling it, it is 100% healthy. Hence, this nutrient-dense super food is something you should be eating on a regular basis.

8. Avocados

Why They Are Super?

  • Rich sources of vitamin E, Folic acid, B vitamins, potassium, proteins and fibers
  • Makes you smart
  • Improves your cardiovascular health
  • Good for your skin, eyes and hair
  • Reduces cholesterol and unwanted fat
  • Prevents cancer

Did you know that the amount of potassium found in avocadoes is two times higher than what you get from a banana? This is the reason why we did not talk about “banana” in this list. When we say “super food”, an ingredient has to be up to the mark. Now, we are not asking you to stop eating banana or opposing that it is unhealthy. It is just that avocado qualifies to be a super food.

9. Sweet Potatoes

Why They Are Super?

  • Controls blood sugar
  • Maintains energy
  • Relieves stress
  • Good got your skin and hair
  • Increases your immunity
  • Prevents cancer
  • Improves digestion

Even though they are creamy and soft enough to stuff in pies and desserts, sweet potatoes come with a whole lot of nutrition. Otherwise labeled as “yams”, this tummy dark orange-fleshed vegetable is a powerhouse of nutrition. Their weight and health management advantages surpass the nutritional value seen in normal light yellow-fleshed potatoes. You will be surprised in reading that fact that sweet potatoes have two times more fiber than other potatoes. Hence, they make a brilliant starchy addition to a meal.

10. Watermelons

Why They Are Super?

  • Rich in vitamins (A, B6, C), antioxidants, minerals and potassium
  • Relieves muscle soreness
  • Lowers blood pressure
  • Protects from UV rays
  • Improves sexual health
  • Nourishes your skin and eyes
  • Keeps your body hydrated
  • Burns body fat

Constituting about 92% water, watermelons are one of the delicious, colorful, refreshing and healthy super foods you will ever find on earth. The best time to consume watermelons is undoubtedly summertime. Many studies have also shown that consuming watermelons on a regular basis helps in lowering high blood pressure and reduces the chances of cardiovascular problems.

11. Green Tea

Why It Is Super?

  • Improves brain function and physical performance
  • Burns your fat
  • Lowers the risk of cancer, diabetes and cardiovascular problems
  • Packed with antioxidants

Green tea is one of the healthiest beverages in the world and this is the reason why it qualifies to be on our top 15 super foods list. The taste might not be that good but yes, it packs a whole lot of health benefits you would have ever thought. Native to china, green tea has known to have amazing medicinal values too. Whether it is iced, hot or with honey, it is sure to improve your overall health.

12. Broccoli

Why It Is Super?

  • Rich in vitamins (A, C, K), antioxidants and phytonutrients
  • Improve bone health and vitamin D deficiency
  • Fights against cancer, heart strokes and other heart diseases
  • Reduces cholesterol, allergy and inflammation
  • Suppresses the growth of tumors

A member of the cabbage family, broccoli is claimed as one of the healthiest foods. Not all will like its taste but when it comes to health benefits, it is packed with a whole lot of minerals, vitamins, fibers and disease-fighting compounds. Although all the members of cruciferous veggie family are incredibly healthy, broccoli out beats them by possessing great levels of folate and vitamin C.

13. Greek Yogurt

Why It Is Super?

  • Rich in proteins, B12, probiotics, iodine, calcium and potassium
  • Easy to digest
  • Has a rich taste
  • Controls elevated blood pressure
  • Eases bloating, diarrhea and flatulence
  • Improves bone health

Greek yogurt is prepared by separating the liquid whey, thereby, giving you a thicker texture and a healthier product with very few sugar and carbohydrates. In fact, it has two times more protein than regular yogurt. Once you consume it, the extra protein makes sure you are full and 100% satisfied.

14. Eggs

Why They Are Super?

  • Rich in vitamins (B2, B6, B12), proteins, zinc, copper and iron
  • Helps in raising good cholesterol
  • Reduces the risk of heart diseases
  • Improves eye health

So, which came first – the egg or the debate about its nutritional value? One day, health experts say that eating eggs is really healthy and the next day, they say that eggs are terrible. So, what to believe? Well, the controversy comes down to the cholesterol contained in eggs. Excess can be a real trouble. Hence, the American Heart Association suggests a healthy adult to never exceed 300 mg cholesterol a day. 1 big egg has 186 mg cholesterol while a smaller one has 141 mg. So, if you are having 1 egg with some other vegetable or fruit, that also has cholesterol in it, just make sure that you don’t exceed the recommended “300 mg”. Eat in a way so that you properly balance it.

15. Nuts

Why They Are Super?

  • Rich in protein, monounsaturated fats, minerals, fibers and vitamins
  • Lowers your bad cholesterol
  • Improves your memory
  • Cleanses your body
  • Helps in weight control
  • Lowers the risk of cancer

They say that “Nuts have it all” and it is certainly true. Just a handful of them a day keeps your body fit. Moreover, they make a great snack. So rather having those cookies, chocolate bars and other junks, just have a few of these.

16. Hummus

Why They Are Super?

  • Hummus is prepared by adding chickpeas, lemon, oil and sesame paste. Good combination of these ingredients make this food a super energizing.
  • Chickpeas present in the hummus are good in complex carbs & fiber. Our body uses these nutrients for steady energy.

Also, the paste made from sesame and oil are rich in healthy fats. All of these ingredients will help you to slow down the metabolize of carbs. This actually helps to get rid of sugar spikes.

Hummus can be enjoyed as a dip for vegetables. It can also be used as dressing with sandwitches or other dishes

17.Seeds

Why They Are Super?

  • Seeds such as chia seeds, flax seed and pumpkin seeds could also increase energy levels.
  • These seeds are generally rich in vegetable omega-3 fatty acids. Low levels of omega-3 fatty acids have been linked to increased inflammation and fatigue.

Fatty acids are also an important source of stored energy and help cells function properly.In addition, seeds are a good source of fiber and protein. Seed fiber contributes to the slow digestion of nutrients, resulting in a constant and prolonged release of energy.

18.Beets

Why They Are Super?

  • Beet has recently gained popularity due to its ability to improve energy and endurance.
  • Studies have shown that beet can improve blood flow due to its content of antioxidants and natural nitrates.
  • As with green leafy vegetables, nitrates are compounds that help to increase nitric
  • oxide and improve blood flow throughout the body, allowing a greater supply of oxygen to the tissues. This has the ability to increase energy levels, especially for athletic performance.
  • In addition, beets are filled with carbohydrates, fiber and sugar for a prolonged increase in energy.
  • One cup of beet (136 grams) can provide up to 3.8 grams of fiber and 9.2 grams of natural sugars.

Hope you enjoyed knowing the super foods. This list might not be complete. Hence, you can drop the other healthy foods in the comments box so that others learn about them.

Successful Career Change: Tips for Changing Careers

We all normally choose our career when we are very young. After years have passed, we often find something we like more, or we realize it’s time to switch to a job which would actually make us happy. That’s when we start considering a change of career. This is completely normal. If it happens to you, you should know what to do because that isn’t an easy decision to make.

Get all the information

Of course, a change like this doesn’t happen overnight, and you should do your research before you decide. Discover if the branch you are interested in is growing, whether they have job openings, how much it pays and how hard it will be to find a job. Another important thing to consider is, do you need any additional education, classes, or anything similar for the job? And although this seems quite normal, do your research about what that career entails, because you want to be sure what the job positions you can apply for are.

Use previous knowledge

When choosing a different career, we often don’t go the opposite way but rather choose something similar to our previous profession, or even something in the same field. This is the time to use all your previous knowledge and expertise. Even if you do need some extra training or specialization, study notes could help, and they are a great way to keep all the information in one place. Build on what you already know and use your experience to advance efficiently and quickly. And of course, don’t forget to list all of that when applying for a job.

Have a plan

After doing the necessary research, you should make a plan on how you are going to start. And also what your expectations are. The first step is, of course, to acquire the skills. The second is to earn a little experience which you can do through volunteering or internships. Next, make sure you know the right people and get as much information from them as possible. If you can, talk to someone who is already in that field, so they can answer all your questions. After the preparation phase, you can start looking for concrete jobs. But be patient because it will probably take time.

Be prepared for ups and downs

There is no easy way to do it, and it is best to accept it right away. There will be situations where it will look too hard, but the key is not to give up, especially if you are certain in your decision. You have to put in the time, effort and a lot of hard work. With any setback or mistake, make sure you learn from it and don’t repeat the same ones. Let the mistakes be your teacher.

When you start with the career change, accept that you are still going to have to learn a lot. And don’t be afraid to ask for help, guidance or advice, even from your coworkers. Oftentimes, you will feel discouraged and confused and face many challenges especially if everyone around you has it all figured out. This is why it is important to surround yourself with positive people, who are going to push you, challenge you and motivate you to be better. Besides, some of them may help you in other ways. Along those lines, don’t be afraid to make new connections and create contacts because many times, knowing the right people can help you significantly.

Trust your instincts

Your career change path may not be very logical or understandable to many, but you should nevertheless follow your instincts and listen to your needs. If you have a clear goal in your mind and you want to pursue it, that is all the motivation and assurance you need. Risking it and stepping out of your comfort zone are also important aspects of changing careers. However, if you follow your gut feeling, it won’t feel like a big risk. After all, going after something that you feel passionate about will certainly make you work hard, be dedicated, and eventually, succeed. So, if you don’t follow your instincts, follow this logic.

Changing careers is not easy. It takes dedication, time and in some cases, a lot of sacrifices. However, when you go through the whole process of research, planning and turning your plans into reality, you will get something that is a product of your strength and effort. Not to mention a career you are passionate about. So, the risk is certainly worth it.

Finer Choices for The Best Escape from Cocaine

Cocaine is a natural alkaloid extracted from the Erythroxylon coca plant, central nervous system stimulant (CNS) and local anesthetic. It can cause significant acute physical and psychic effects, either in chronic, occasional or novice users, instill basic clinical problems or generate clinical complications from prolonged use.

Cocaine use has grown widely over the years. The effects that the substance causes vary with dose, individual user characteristics and mode of administration. For the proper drug rehabilitation this is the best deal.

Most individuals use cocaine associated with other CNS depressant drugs (alcohol, benzodiazepines and marijuana, and opioids) to counteract the sympathomimetic (stimulating) effects of the drug. There may be associated alcohol dependence, producing signs and symptoms of withdrawal and / or delirium in the days following drug administration.

Cocaine and crack sold on the streets, by their illicit nature, have no quality control and have all sorts of dodgy adulteration and refining and alkalinization methods, further increasing the vulnerability of users.

The presence of cocaine in our daily lives and its ability to generate or trigger focal and systemic complications makes it an important differential diagnosis for clinicians and psychiatrists in emergency rooms and requires an evaluation beyond the purely psychic and phenomenological gaze.

Cocaine Treatment – Clinical Evaluation of Users and Dependents:

The clinical assessment should take into account, in addition to detailed research of the individual’s clinical history, information from medical records, family members, friends or even employees. Factors such as route of administration, duration of effects and use of other substances are also taken into account. Laboratory tests also have great relevance, as do physical exams.

Cocaine Treatment – Administration and Bioavailability

Cocaine may be used by any route of administration, oral, intranasal, injectable or pulmonary. The route chosen interferes with the quantity and quality of the effects caused by the substance. The faster is the onset and duration of effects, the greater is the likelihood of dependence and abuse. The particularities of each route expose users to certain risks, such as needle-sharing contamination, exacerbation of asthma, persistent rhinitis, among others.

Oral administration, the habit of chewing or drinking coca leaf teas, is secular and cultural in the Andean countries for its reactive and anorectic characteristics. The leaves have low cocaine concentration (less than 2%), with remote chances of intoxication. Only 2 – 3% of orally ingested cocaine is absorbed into the body, the effects start about 30 minutes later and last about 90 minutes.

The intranasal or aspirated route has 30% bioavailability. Much of the refined powder attaches to the nasal mucosa, where it is absorbed into the local circulation. The effect of cocaine can be felt minutes after the first administration, lasting 30 to 45 minutes.

Smoked cocaine was little used until crack appeared. Cocaine paste, an intermediate refining product, is obtained after maceration and treatment of coca leaves with sulfuric acid, alkaline and kerosene. The cocaine hydrochloride is refined and obtained from the acidification of the paste with hydrochloric acid.

When to See an Orthodontist for your Dental Treatment

Thousands of people depend on an orthodontist to help them obtain the dental appearance they desire. These professionals are a step above their general peers and are a good choice if quality results are highly sought after. That said, you might be wondering — under what circumstances should you get help from such an expert?

What is so special about orthodontists?

Orthodontists differ from a general dentist in many ways. For one thing, orthodontists need to complete four years at an accredited dental school, followed by 2 to 3 years of professional training in Orthodontic. Only those who’ve completed extensive training can call themselves orthodontists.

Another notable difference is that the top-rated orthodontists near you are all members of reputable organisations like the Australian Society of Orthodontists (ASO). Such organisations are at the leading edge of advancements concerning tooth motion, dental implants, teeth whitening and the like.

What can an orthodontist do for you?

It is safe to say that an Orthodontist can assist you in getting the best and healthiest smile you can have. These experts specialise in helping your teeth and jaws collaborate so that you can speak, bite and chew comfortably and successfully. An added perk is that teeth and jaws that work well tend to look pleasant as well, which contributes to one’s appearance.

Your bite is a complex biologic system. Its elements consist of up to 32 teeth, upper and lower jaws, gums and facial muscles. Your healthy bite is the orthodontist’s objective. The goal is fulfilled by making sure the separate elements are at the optimal position and maintain proper function.

From clear aligners to standard braces, there are now many treatment choices available. An Orthodontist has the experience and understanding to determine what treatment choice is right for you and which devices are required to provide you with the smile you deserve.

Finding the right orthodontist

When picking the best orthodontist who will supply correct professional service, you need to consider fully qualified ones. For one thing, your choice of orthodontist ought to be a member of a professional association which makes sure that high expert and ethical standards are promoted and kept by all its members. Without this accreditation, the orthodontist would not be liable for any malpractice which can be tricky (if not impossible) to rectify.

In particular, the Australian Society of Orthodontists follows strict standards that each orthodontist must follow. These require high levels of credentials that ensure the practice performed by such an orthodontist will accommodate patients’ needs, and all dental work is done to the highest standards. With such experts, the

cost of Invisalign treatments and other dental procedures are generally higher, but most people would agree that they are well worth it.

Keep in mind that a qualified orthodontist is one who has completed a full-time 3-year Orthodontics Masters Degree. This represents 4,000+ hours of devoted post-graduate education as a specialist. This is the phase at which orthodontists obtain the expert skill to identify, prevent and treat orthodontic issues.

The master’s degree program also equips orthodontists with the expertise to successfully utilise different kinds of dental appliances consisting of clear aligner trays, braces and retainers. Hence, patients can expect a higher chance of getting excellent results. If these are perks that you hold in high regard, then an orthodontist is no doubt the best choice for addressing any dental problems you might have.

Affordable Bridal Shower Brunch Ideas And Helpful Tips For You

Looking forward to hosting a bridal shower brunch on a budget? Wait until you check the ideas that I prepared for you today. Once you check them, you will be able to prepare the best one without spending much money. With having so many costs, the budget for a bridal shower can be quite limited for you. Remember that it is all about having fun. You can always DIY the rest, so check my ideas and special tips because you won’t get them anywhere else!

Select the invites

The first thing that comes to your mind when mentioning invites is the cost. But, you really don’t have to spend much money if you want to have fancy invites. You can always order some on the Internet. Or, be an environment conscious bride and send out some fancy invites via email. There are so many free tools on the Internet that will help you create your invites.

Pick your decor theme

Themed bridal shower brunch is a real hit. But, you don’t have to spend lots of money on those pricey party supplies. You can always DIY yours!

You might want to check this helpful post too, where I talkes more about how to throw a budget-friendly party: 5 Affordable Party Theme Ideas For Any Occasion

When it comes to bridal showers, there are countless ideas to get your inspiration from. Many of them are so cheap and easy to implement, like the Donut theme. It is cute, stylish, and so affordable.

Prepare some games

Bridal showers are not only for eating and drinking. Prepare some fun games for you and your friends.

Foods and drinks

There are so many mouthwatering and extremely delicious options for your brunch. Make sure that you present your food in the best way possible.

Don’t forget that you need something bubbly. That’s why a mimosa DIY station is a must-have for your bridal shower brunch. Everyone loves this drink that is easy to make, so you can’t go wrong.

Easy DIY favors

At the end of the party, you should hand the guests a small gift to appreciate their presence. You can pretty much get creative with the favors.

Here are some examples of how to make your own favors. They are budget-friendly and very useful, so you won’t have to worry about anything. I love the box with a donut and the ready-made cookie batter that comes with a kitchen tool!

Five Steps to Effectively Streamline Your Business

Five-Steps-to-Effectively-Streamline-Your-Business

Accomplishing more with less is the mantra of modern business. Intense competition is forcing companies to reinvent their business models in such a way that they deploy their core resources more effectively and preserve their most valuable people for the most important tasks. However, streamlining your business without losing any productivity is a tricky endeavor, which is why some entrepreneurs are reluctant to steer away from older, seemingly safer and more labor-intensive methods.

In this guide, we point out several areas where companies can achieve significant savings in terms of both time and money if they are open to innovative thinking:

1. Adopt new communication paradigms

Traditional business organizations used to be structured in a very hierarchical, top-down manner. In this environment, it could sometimes take days for the information to reach the key decision-maker, and even longer for the reaction to take effect. By introducing more direct, “flatter” communication lines, companies can gain much-needed agility and eliminate delays. There is no shortage of digital communication tools and file sharing platforms that can be utilized to facilitate this process.

2. Outsource non-essential processes

It’s tempting to keep the entire production process under the same roof, but this is a luxury only the largest players can truly afford. Companies looking to cut costs and simplify their organization chart should consider hiring external providers for any secondary aspects of the business operation, which allows for effective concentration of force on the most essential tasks. In some cases, it’s even possible to improve the quality of the final product while significantly reducing operational costs.

3. Focus on the most successful products and services

Almost every company has a few pet projects that keep draining resources without creating sufficient returns to justify their continued existence. Recognizing when it’s time to let go of failed products and services is crucial for keeping the company in good shape. Pouring more resources into a small number of money-makers is a more savvy practice in the current marketplace where narrow specialization often trumps size and generalized expertise.

4. Embrace technology and automation

No matter how complex your business model might be, there are elements that can easily be reduced to repeatable actions suitable for machine execution. Automation can greatly reduce the pressure on employees and allow business owners to think outside the box and undertake some ambitious projects without hiring new workers. With the prices of hardware and custom software development continually going down, companies are encouraged to create unique tools and deploy them in bold new ways.

5. Explore new retail channels

Maintaining a strong retail presence in a broad geographic area requires a constant stream of investments to keep all stores competitive. This might not be necessary in an age when sales are increasingly conducted online and people use search engines as their chief shopping advisors. Switching to a model that relies more on web-based sales than on traditional retail is a smart move, particularly for smaller companies that are already operating with thin profit margins.

How to Keep Your Kids from Catching Back-To-School Colds

Catching-Back-To-School-Colds1

With the new school year comes a bundle of new concerns. Some of those concerns have to do with the colds that your kids are certainly going to come into contact with. While you may not have the ability to prevent your children from ever getting a cold again, you can certainly reduce the chances of back-to-school colds.

Encourage Good Hand-Washing

If you hear your kids run the water for just a couple of second when they’re in the bathroom, odds are that they are not doing a better job at school. Before the school year begins, start timing how long your kids wash their hands for. In addition to washing their hands for a long enough time, they also need to properly apply soap, scrub and dry at the end. Emphasize how washing their hands well can help keep them from getting sick.

Practice Cleanliness

When you have guests over to a house for a party, you might notice your kids touching all of the cookies on the middle of the table before picking one. Allowing them to behave in this manner at home encourages them to act in a similar way at school, which means that germs can pass from one child to all the others in the classroom if, for instance, treats are being passed out. Encourage your children to practice good manners and cleanliness (and to only pick one cookie for a treat!)

Get Fresh Air

As the temperatures dip, you’re probably more inclined to stay inside. However, the warm indoor temperatures of the cooler months can encourage the growth of germs, especially as the heating vents recirculate air. Make sure your kids spend time outdoors, and consider having a professional look over your heating system for repairs to improve the indoor air quality in preparation for the months when your kids can’t be outside too long.

Enjoy Proper Health

Another to battle back-to-school colds is to eat properly. Having healthy bodies is an important part of fighting against disease. While you don’t necessarily need to throw out all of the junk food and start insisting upon rigorous exercise every day, work to incorporate more healthy proteins, fruits and vegetables into your family’s diet. Consider looking into exercise plans that you can pursue together as a family, such as riding bikes or participating on an athletic team. You should also pack healthy lunches for your kids.

Final thoughts

Catching back-to-school colds are an irritation for the entire family. Once one of your kids has a cold, the rest of the family is sure to get it. Implementing these habits can help to keep your family and your household in a healthier state.

How Cryptocurrency Is Perfectly Suited to Gambling

bitcoins

Discussing the similarities between cryptocurrency and gambling has become tiresome. You can read up on the subject in almost every corner of the internet. However, crypto and gambling are not really the same thing, i.e. investing in crypto should not be considered gambling. Instead, they are two different entities that may appeal to people with similar characteristics or similar interests.

Here we will give you a rundown of how the owner of a Luno Bitcoin wallet is more likely to also be the owner of an online gambling account.

1. Gamification

We’re not saying that crypto should also be considered a game. After all, crypto is a serious investment opportunity that can change lives. However, crypto and gambling have joined forces in many ways. They have teamed up to make online payments and security better – and they have even produced crypto-only casinos. From cheaper microtransactions to data protection, the match is mutually beneficial for the promotion of both industries.

2. Demographics

If you close your eyes and picture a crypto investor and a gambler, those two people may not dress the same or look alike, but there is a good chance you just pictured two men. That is the cause of the media and gender roles, but it is also a consequence that both industries are occupied by more men than women. Almost 80% of males that go to crypto events are male. As a result, the average gambler and average crypto user is more likely to consider in the other. To some extent, the same could be argued about age.

3. Risk Takers

Let us reiterate that crypto investment is not the same as gambling. However, that doesn’t mean there are no risks when choosing to buy crypto or hold on to it. For one, you don’t have the security of a bank where any hacks or stolen money can be replaced. This means you need a secure crypto wallet to keep you protected.

Secondly, crypto’s value fluctuates much more than fiat currencies. In this regard, there are risks associated with crypto that will make it a fit for those that do not have strict risk-averse tendencies – just like gamblers!

4. Tech Enthusiasts

Some of us just love technology and how we are reshaping everyday processes. Gaming and crypto are both built on the developments within technology. If it wasn’t for these advancements the gambling industry would not be as successful as it was today. Similarly, if it wasn’t for the concept of blockchain technology and impressive mining farms, Bitcoin would not be alive and kicking. The bottom line? People who like technology are more likely to enjoy both gambling and crypto.

These are some of the ways that someone in gambling may have their head turned by the crypto world – and vice versa. Even though crossovers are plentiful, it does not mean you will be successful in the other industry just because you are a pro gamer or a savvy crypto investor.

Best Superfoods to Eat During Pregnancy

Best-Superfoods-to-Eat-During-Pregnancy

As a woman, there can nothing be more ecstatic other than finding out that you are pregnant. Especially, if you are first-timer, you go through a cocktail of emotion feeling nervous and excited at the same time. During these nine months, your body goes through a lot of hormonal changes and therefore, you must encourage better eating habits as you and your baby need a full dose of vitamins, minerals, and other essential nutrients to stay healthy and strong. A diet that lacks key essential nutrients can have repercussions on baby’s development.

To make it more simple and clear, a wholesome diet rich in vitamins, minerals, and proteins is critical to ensure the health of you and your baby. A right diet will also help you lose weight after you have given birth. But it all gets down the question that what counts as healthy pregnancy food. If you want to know what foods you should be including in your diet during your pregnancy, don’t worry, we have made the list of 5 best foods that will ensure good health for you and your baby.

1. Eggs

Eggs are the best source of proteins that provides amino acids that you and your baby need. The best thing about eggs is that along with dozens of vitamins and minerals that it contains, eggs also contain choline which is very good for baby’s brain development.

egg

Eggs are considered a gold standard of parental proteins. You can have them the way you like it, omelet, fried or hardboiled but it’s advisable not need to eat them uncooked or raw during pregnancy. Choline in the eggs stimulates your baby’s brain performance, but in order to reap its maximum benefits, you must consume the whole thing. Include eggs in your diet plan as it contains a little bit of every nutrient that your body needs.

2. Sweet Potatoes

Sweet potatoes are often under-estimated for its nutritional values, when in fact, it is a powerhouse. Sweet potatoes are loaded with vitamin A which is extremely critical for the growth and differentiation of most cells and tissues in your growing fetus.

Sweet-Potatoes

Doctors advise pregnant women to increase their vitamin A intake by 10-40%. On the other end, you must be aware to avoid animal-based sources of vitamin A as they can increase the levels of toxicities when eaten in excess. Moreover, sweet potatoes are also excellent of beta-carotene and the increased fiber will also reduce blood sugar spikes and stimulate digestive health and mobility. So, increase your vitamin A take and add sweet potatoes in your diet plan.

3. Salmon Fish

You must have heard these myths that one should avoid seafood during pregnancy. These myths – to some extent might be true as certain sea fishes contain high levels of mercury and harmful minerals. However certain sea fishes like salmon, herring, and sardines have minimal levels of mercury and are rich in Omega – 3 fatty acids which are very important during the pregnancy to stimulate the development of brain and eyes of your fetus.

Salmon-Fish

Doctors advise that pregnant women should increase the Omega – 3 fatty acids levels which can be difficult to achieve through regular diet. Salmon fish is an optimal source of fatty acids and it also contains vitamin D which stimulates bone health and improves the immune system of you and your baby. If you like fried salmon fish, you can try black seed oil. Though black seed oil benefits are innumerable, it is advisable not to consume in excess as it may affect the smooth muscle contractions of the uterus.

4. Avocados

Avocados are an unusual fruit and owing to the high contents of healthy nutrients that it contains, avocados are often referred to as a superfood for pregnant women. Avocados contain high contents of monounsaturated fatty acids as well as are also rich in vitamin K, potassium, fiber, copper and vitamins B, C, E.

Avocados

The healthy fats found in avocados help in the healthy development of brain cells in your growing baby. Many ladies often experience leg cramps, especially in the third trimester. The high content of potassium in avocados helps in relieving leg cramps and is overall the best fruit for pregnant women. So, enjoy avocados and include them in your daily diet plan.

5. Oats and Nuts

Oats are loaded with fiber, vitamin B, iron and contain high contents of healthy minerals. The best way to consume oats is to eat them with whole grains such as rice, whole corn, barley, and wheat. Nuts are a healthy one the go snack and contain a lot of healthy nutrients.

Oats-and-Nuts

Dry fruits are naturally laxative in nature so they improve bowel movement and ease constipation which pregnant women often experience. Include dry fruits in your daily diet plan by adding them to your pancakes, muffins, cakes, and cookies.

Anything that you eat during pregnancy not only affects your energy and well being but can also have a direct effect on the health and growth of your baby. Don’t be too conscious about the weight gain as it is normal but it’s important to ensure healthy gains. So eat healthily, enjoy sweet dreams of the baby and good luck!!