catchytips

Preserving health

2025-12-02T20:59:00.000-08:00

People can maintain health with a healthy lifestyle rather than waiting until sickness or infirmity to address health problems. People who use the term wellness to describe this continuous state of enhanced well-being Wellness promotes active awareness of and participation in measures that preserve health, both as an individual and in the community. Maintaining wellness and optimal health is a lifelong, daily commitment. Steps that may help people attain wellness include: eating a balanced, nutritious diet engaging in at least 150 minutesTrusted Source of moderate or 75 minutes of high intensity exercise every week screening for diseases if a person has a higher-than-average risk learning strategies to manage stress effectively engaging in activities that provide purpose connecting with and caring for other people maintaining a positive outlook on life defining a value system and putting it into action

Factors for good health

2025-12-02T20:52:00.000-08:00

Good health depends on a wide range of factors Genetic factors People are born with a variety of genes. In some people, an unusual genetic pattern or change can lead to a less-than-optimum level of health. People may inherit genes from their parents that increase their risk for certain health conditions. Environmental factors Environmental factors play a role in health. Sometimes, the environment alone is enough to adversely affect health. Other times, an environmental trigger can cause illness in someone with an increased genetic risk of that disease. Environmental factors play a role in health. Sometimes, the environment alone is enough to adversely affect health. Other times, an environmental trigger can cause illness in someone with an increased genetic risk of that disease. Access to healthcare plays a role, but the WHO suggests that the following factors may have a more significant impact on health: where someone lives the state of the surrounding environment genetics their income their level of education relationships with friends and family

What is good health?

2025-12-02T20:42:00.000-08:00

The word health refers to a state of complete emotional, mental, and physical well-being. People may be able to maintain or improve their health by eating a balanced diet, exercising regularly, relax and rest taking one glass cup of water after work. Regular exercise, balanced nutrition, and adequate rest all contribute to good health. why some People receive medical treatment to maintain the balance, when necessary. Physical and mental health have strong connections. For example, if a chronic illness affects someone’s ability to complete their regular tasks, it may lead to depression and stress. These feelings could be due to financial problems or mobility issues. A mental illness, such as depression or anorexia, can affect body weight and overall function. It is important to approach “health” as a whole, rather than as a series of separate factors. All types of health are linked, and people should aim for overall well-being and balance as the keys to good health.

Top Business Ideas You Can Start for Free With Barely Lifting

2022-07-09T10:47:00.001-07:00

Start a chatbot agency. ... Become a translator. ... Data entry specialist. ... App tester. ... Write product reviews. ... Start your own blog. ... Offer online courses. ... Create a popular social media channel. Be the head chef of your own food truck. ...

Become a virtual interior designer and sell home decor products. ... Start a dog-walking and pet-sitting business. ... Become a virtual teacher and sell memberships to an online course. Start a dropshipping business. Design and sell print-on-demand t-shirts. Launch your own book. Create digital products or online courses. Sell print-on-demand posters, greeting cards, and prints. Start a charitable business. Sell a service. Create an online fashion boutique The 10 Best Businesses to Start Now to Be Rich in a Decade Technology. Best sub-sectors: Cloud computing, machine learning/AI, and big data. ... Health. Best sub-sectors: Biotechnology, health data management, and personalized health. ...

Energy. ... Media. ... Consumer Retail. ... Construction. ... Hospitality. ... Finance.

Personal Financial Planning

2022-07-09T10:22:00.003-07:00

Personal Financial Planning is a term that covers dealing with your money, savings, expenditures, and investments. It includes planning, banking, insurances, funds, emergencies, retirement compensations, and family maintenance. The term frequently alludes to the whole business that offers monetary types of assistance to people and families and prompts them about monetary and speculation openings. A Personal Financial plan is constructed by meeting individual monetary objectives, regardless of whether it’s having enough for momentary financial necessities. Everything depends on your salary, Cost of living, personal expenses, and your daily needs and wants —and concocting an arrangement to satisfy those requirements inside your monetary imperatives. You can have your readers hooked by mentioning about How to make a budget? Creating an emergency fund. Spending less, Saving More. Using credit cards only when needed. Maintaining a credit score. Investing in Mutual Funds at your own risks. Take life insurance and medical insurances for you and the family.

Bitcoin and Cryptocurrency

2022-07-09T09:53:00.004-07:00

Bitcoin and Cryptocurrency transformed the way we think about money. But how did it get its start? Cryptocurrency is a virtual or a digital currency, that can be used as an online version for cash to buy products and services. Bitcoin is also cryptocurrency. Cryptocurrency is one of the most trending content writing topics of 2022. One can write about the various doubts, facts, myths and give profound knowledge about cryptocurrency, for eg:- how to start investing in Cryptocurrency, news updates about Cryptocurrency, influencers or investors to follow, Trading blogs, etc. The History of Bitcoin, the First Cryptocurrency From beginnings in 2008 to its 2021 price peak, Bitcoin (BTC) has taken investors and the world for quite the ride. In just over a decade, the first cryptocurrency has spiked and crashed and rallied and fallen again, over and over, on the way to a price in the tens of thousands. Bitcoin is a decentralized peer-to-peer electronic exchange. Breaking it down, this means people can send money directly to one another without a bank or third party as an intermediary. Bitcoin was created so people don't have to rely on government or financial institutions to make financial transactions. Bitcoin allows users to transact amongst themselves using the Bitcoin blockchain, which relies on a proof-of-work method for tracking and verification of transactions. Today, Bitcoin is the world's most popular cryptocurrency, and some advocates believe that it could one day replace physical cash. While Bitcoin is not perfect, investors are optimistic about the developments that have been made since the crypto's inception. Bitcoin growth has rallied a fervent community that is excited about cryptocurrency's rise and the opportunities it will present for investors and businesses. Bitcoin has also inspired the development of thousands of other cryptocurrencies. Here's how Bitcoin did it and where it is heading: Bitcoin – digital money – is a type of currency that is completely virtual. It’s like an online version of cash. You can use it to buy products and services, but not many shops and businesses accept Bitcoin yet and some countries have also banned its use of it completely. Social Media Marking Nowadays everyone is on Social Media. Facebook, Twitter, Instagram, Linked In, Tik Tok Whatsapp, everything is just a click away. Social Media Marketing is the second popular Content Writing Topics. It is the activity of making content to promote or market your business and products or items on different online media stages like Facebook, Instagram, Twitter, etc. Your one-of-a-kind substance ought to be custom fitted to the particular stage it’s being shared on to assist you with boosting transformations and increasing brand awareness. Social Media Marketing makes it easy for a business to sell a product and easier for a customer to buy the products and services. When Did Bitcoin Start? Bitcoin was created out of the turmoil of the 2008 Great Recession as distrust of banks and their role in the financial system grew. An individual or a group of people going by the name Satoshi Nakamoto issued a white paper to address the centralized control of money and the trust required in handling citizens' cash.

When Did Bitcoin Start? In the traditional financial system, transactions can be reversed or meddled with by third parties, and transaction costs can add up. Bitcoin was presented as a way to transact without using a third party. Rather, the Bitcoin system uses cryptographic proof to maintain the integrity of the network instead of relying on third-party banks and other institutions.

Foods That Are Super Healthy

2022-03-25T08:16:00.001-07:00

It’s easy to wonder which foods are healthiest. A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein sources, and other whole foods, you’ll have meals that are colorful, versatile, and good for you. Here are incredibly healthy foods. Most of them are surprisingly delicious. 1. Apples Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals. 2. Avocados Avocados are different from most other fruits because they’re loaded with healthy fats instead of carbs. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C. 3. Bananas Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable. 4. Blueberries Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world. 5. Oranges Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants. 6. Strawberries Strawberries are highly nutritious and low in both carbs and calories. They’re loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence. 8. Lean beef Lean beef is among the best sources of protein when consumed in moderation and is loaded with highly bioavailable iron. 9. Chicken breasts Chicken breast is low in fat and calories but extremely high in protein. It’s a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating many carbs. 10. Lamb Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids. 11–15: Nuts and seeds Despite being high in fat and calories, nuts and seeds may aid in weight loss (3Trusted Source, 4Trusted Source). These foods are crunchy, filling, and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E. They also require almost no preparation, so they’re easy to add to your routine. Some people develop nut allergies as they grow older. If you have a reaction after eating any kind of nut, eliminate it from your diet. 11. Almonds Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can contribute to weight loss and improve metabolic health (5Trusted Source). 12. Chia seeds Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients. 13. Coconuts Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs). 14. Macadamia nuts Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts. 15. Walnuts Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals. 16. Brazil nuts Brazil nuts have a smooth, buttery texture; are loaded with nutrients; are beneficial for thyroid function; and are one of the best sources of the important mineral selenium. 17–26: Vegetables Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients. There’s a wide variety available, and it’s best to eat many different types every day. 17. Asparagus Asparagus is a popular vegetable that is low in both carbs and calories but loaded with vitamin K. 18. Bell peppers Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C. 19. Broccoli Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables. 20. Carrots Carrots are a popular root vegetable. They’re extremely crunchy and loaded with nutrients such as fiber and vitamin K. Carrots are also very high in carotene antioxidants, which have numerous benefits. 21. Cauliflower Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes and also tastes good on its own. 22. Cucumber Cucumbers are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts, including vitamin K. 23. Garlic Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function (6Trusted Source). 24. Kale Kale has become increasingly popular because it’s incredibly high in fiber, vitamins C and K, and a number of other nutrients. It adds a satisfying crunch to salads and other dishes. 25. Onions Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits. 26. Tomatoes Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients such as potassium and vitamin C. More healthy vegetables Most vegetables are very healthy. Others worth mentioning are artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini. Fish and seafood Fish and other seafood tend to be very healthy and nutritious. They’re especially rich in omega-3 fatty acids and iodine, two nutrients that most people don’t consume enough of. Studies show that people who eat the highest amounts of seafood — especially fish — tend to live longer and have a lower risk of many illnesses, including heart disease, dementia, and depression (7Trusted Source, 8, 9Trusted Source). 27. Salmon Salmon is a type of oily fish that’s incredibly popular because of its excellent taste and high nutrient content, including protein and omega-3 fatty acids. It also contains some vitamin D. 28. Sardines Sardines are small, oily fish that are among the most nutritious foods you can eat. They boast sizable amounts of most nutrients that your body needs, including calcium and vitamin D. 29. Shellfish Shellfish ranks similarly to organ meats when it comes to nutrient density. Edible shellfish include clams, mollusks, and oysters. 30. Shrimp Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B12. 31. Trout Trout is another type of delicious freshwater fish, similar to salmon. 32. Tuna Tuna is very popular in Western countries and tends to be low in fat and calories and high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low. However, you should make sure to buy low mercury varieties. 33–35: Grains Whole grains are an important addition to your diet because they provide a variety of micronutrients and fiber and are fuel for your body. Just keep in mind that they’re relatively high in carbs, so they’re not recommended for those who are on low carb diets. 33. Brown rice Rice is one of the most popular cereal grains and is currently a staple food for more than half the world’s population. Brown rice is fairly nutritious, with decent amounts of fiber, vitamin B1, and magnesium. 34. Oats Oats are incredibly healthy. They’re loaded with nutrients and powerful fibers called beta glucans, which provide numerous benefits, including helping to lower cholesterol and feed beneficial bacteria in the gut. 35. Quinoa Quinoa has become incredibly popular among health-conscious people in recent years. It’s a tasty grain that’s high in nutrients such as fiber and magnesium. It is also an excellent source of plant-based protein. 36–37: Breads Many people eat a lot of highly processed white bread. If you are trying to adopt a healthier diet, it’s helpful to compare product labels and choose the bread with the most dietary fiber and the least added sugar. 36. Ezekiel bread Ezekiel bread may be the healthiest bread you can buy. It’s made from organic sprouted whole grains, as well as several legumes. 37. Homemade low carb breads Overall, the best choice for bread may one you can make yourself. Here’s a list of 15 recipes for gluten-free, low carb breads. 38–41: Legumes Legumes are a great plant-based source of protein, iron, and fiber. While it’s true that legumes contain antinutrients, which can interfere with digestion and nutrient absorption, it’s possible to reduce or eliminate antinutrient content by soaking and properly preparing them (10Trusted Source). Therefore, legumes are a great plant-based source of protein. 38. Green beans Green beans, also called string beans, are an unripe variety of the common bean. They are very popular in Western countries. 39. Kidney beans Kidney beans are loaded with fiber and various vitamins and minerals. Make sure to cook them properly, because they’re toxic when raw. 40. Lentils Lentils are another popular legume. They’re high in fiber and are among the best sources of plant-based protein. 41. Peanuts Peanuts (which are legumes, not true nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies suggest that peanuts can aid in weight loss (11Trusted Source, 12Trusted Source). However, if you’re monitoring your calorie intake, you may want to be mindful of your consumption of peanut butter, which is very high in calories and easy to eat in large amounts. 42–44: Dairy For those who can tolerate them, dairy products are a healthy source of various important nutrients. Full-fat dairy seems to be the most nutritious option, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes (13, 14Trusted Source). If the dairy comes from grass-fed cows, it may be even more nutritious because it’s higher in some bioactive fatty acids such as conjugated linoleic acid and vitamin K2. 42. Cheese Cheese is incredibly nutritious — a single slice may offer about the same amount of nutrients as an entire cup (240 ml) of milk. Many people also consider it one of the most delicious foods. 43. Whole milk Whole milk is very high in vitamins, minerals, quality animal protein, and healthy fats. What’s more, it’s one of the best dietary sources of calcium. 44. Yogurt Yogurt is made from milk that is fermented through the addition of live bacteria. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria. 45–46: Fats and oils Dietary patterns that include unsaturated fats and oils are considered very healthy. 45. Extra-virgin olive oil Extra-virgin olive oil is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is very high in antioxidants that have powerful health benefits. 46. Coconut oil Coconut oil is a saturated fat, but it contains MCTs and may have similar health effects to olive oil (15Trusted Source). However, coconut oil has been shown to increase LDL (bad) cholesterol to a greater degree than other plant-based liquid oils, so it should be used in moderation (16Trusted Source). 47–48: Tubers Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients. 47. Potatoes Potatoes are loaded with potassium and contain a little bit of almost every nutrient you need, including vitamin C. They’ll also keep you full for long periods. One study analyzed 38 foods and found that boiled potatoes were by far the most filling (17Trusted Source). 48. Sweet potatoes Sweet potatoes are among the most delicious starchy foods you can eat. They’re loaded with antioxidants, beta carotene, vitamin A, and all sorts of other healthy nutrients. 49. Apple cider vinegar Apple cider vinegar may help regulate postmeal blood sugar levels when consumed with a meal, though more evidence is needed on its effectiveness (18Trusted Source, 19Trusted Source). It’s great to use as a salad dressing or to add flavor to meals. 50. Dark chocolate Dark chocolate is loaded with magnesium and is one of the most powerful sources of antioxidants

Get wellness tips to help you meet your next milestone

2022-03-25T08:02:00.002-07:00

Health and Nutrition Tips That Are Actually Evidence-Based It’s easy to get confused when it comes to health and nutrition. Even qualified experts often seem to hold opposing opinions, which can make it difficult to figure out what you should actually be doing to optimize your health. Yet, despite all the disagreements, a number of wellness tips are well supported by research. Here are 27 health and nutrition tips that are based on scientific evidence. 1. Limit sugary drinks Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease 2. Eat nuts and seeds Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease 3. Avoid ultra-processed foods Ultra-processed foods are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well Examples include: .snack cakes .fast food .frozen meals .canned foods .chips Ultra-processed foods are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions 4. Don’t fear coffee Despite some controversy over it, coffee is loaded with health benefits. It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight (18Trusted Source). However, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer. 5. Eat fatty fish Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel diseas 6. Get enough sleep The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain 7. Feed your gut bacteria The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health. A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems (30Trusted Source, 31Trusted Source). Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements — when indicated — and eating plenty of fiber. Notably, fiber serves as a prebiotic, or a food source for your gut bacteria 8. Stay hydrated Hydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives. Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched 9. Don’t eat heavily charred meats Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers When you cook meat, try not to char or burn it. Additionally limit your consumption of red and processed meats like lunch meats and bacon as these are linked to overall cancer risk and colon cancer risk (38Trusted Source, 39Trusted Source, 40Trusted Source, 41Trusted Source). 10. Avoid bright lights before sleep When you’re exposed to bright lights — which contain blue light wavelengths — in the evening, it may disrupt your production of the sleep hormone melatonin Some ways to help reduce your blue light exposure is to wear blue light blocking glasses — especially if you use a computer or other digital screen for long periods of time — and to avoid digital screens for 30 minutes to an hour before going to bed This can help your body better produce melatonin naturally as evening progresses, helping you sleep better. 11. Take vitamin D if you’re deficient Most people do not get enough vitamin D. While these widespread vitamin D inadequacies are not imminently harmful, maintaining adequate vitamin D levels can help to optimize your health by improving bone strength, reducing symptoms of depression, strengthening your immune system, and lowering your risk for cancer If you do not spend a lot of time in the sunlight, your vitamin D levels may be low. If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary. 12. Eat plenty of fruits and vegetables Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects. Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses 13. Eat adequate protein Eating enough protein is vital for optimal health, as it provides the raw materials your body needs to create new cells and tissues What’s more, this nutrient is particularly important for maintenance of a moderate body weight. High protein intake may boost your metabolic rate — or calorie burn — while making you feel full. It may also reduce cravings and your desire to snack late at night 14. Get moving Doing aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health. It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week 15. Don’t smoke or use drugs, and only drink in moderation Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health. If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases. There are resources available online — and likely in your local community, as well — to help with this. Talk with your doctor to learn more about accessing resources. 16. Use extra virgin olive oil Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence 17. Minimize your sugar intake Added sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease (1Trusted Source, 2Trusted Source, The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health 18. Limit refined carbs Not all carbs are created equal. Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars. Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease (61Trusted Source, 19. Lift heavy weights Strength and resistance training are some of the best forms of exercises you can do to strengthen your muscles and improve your body composition. It may also lead to important improvements in metabolic health, including improved insulin sensitivity — meaning your blood sugar levels are easier to manage — and increases in your metabolic rate, or how many calories you burn at rest If you do not have weights, you can use your own bodyweight or resistance bands to create resistance and get a comparable workout with many of the same benefits. The Physical Activity Guidelines for Americans recommends resistance training twice per week 20. Avoid artificial trans fats Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease Avoiding them should be much easier now that they have been completely banned in the United States and many other countries. Note that you may still encounter some foods that contain small amounts of naturally occurring trans fats, but these are not associated with the same negative effects as artificial trans fats

21. Use plenty of herbs and spices There is a variety of herbs and spices at our disposal these days, more so than ever. They not only provide flavor but also may offer several health benefits as well For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, which may help improve your overall health Due to their powerful potential health benefits, you should aim to include a wide variety of herbs and spices in your diet. 22. Nurture your social relationships Social relationships — with friends, family, and loved ones you care about — are important not only for your mental well-being but also your physical health. Studies show that people who have close friends and family are healthier and live much longer than those who do not 23. Occasionally track your food intake The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker, as estimating your portion sizes and calorie intake is not unreliable Tracking can also provide insights into your protein, fiber, and micronutrient intake. Though some studies have found a link between tracking calories and disordered eating tendencies, there is some evidence that suggests that people who track their food intake tend to be more successful at losing weight and maintaining their weight loss 24. Get rid of excess belly fat Excessive abdominal fat, or visceral fat, is a uniquely harmful type of fat distribution that is linked to an increased risk of cardiometabolic diseases like type 2 diabetes and heart disease For this reason, your waist size and waist-to-hip ratio may be much stronger markers of health than your weight. Cutting refined carbs, eating more protein and fiber, and reducing stress (which can reduce cortisol, a stress hormone that triggers abdominal fat deposition) are all strategies that may help you get rid of belly fat 25. Avoid restrictive diets Diets are generally ineffective and rarely work well long term. In fact, past dieting is one of the strongest predictors for future weight gain This is because overly restrictive diets actually lower your metabolic rate, or the amount of calories you burn, making it more difficult to lose weight. At the same time, they also cause alterations to your hunger and satiety hormones, which make you hungrier and may cause strong food cravings for foods high in fat, calories, and sugar All of this is a recipe for rebound weight gain, or “yoyo” dieting. Instead of dieting, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it. Weight loss should follow as you transition to whole, nutritious foods — which are naturally more filling while containing fewer calories than processed foods 26. Eat whole eggs Despite the constant back and forth about eggs and health, it’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have minimal effect on blood cholesterol in the majority of people, and they’re a great source of protein and nutrients Additionally, a review involving 263,938 people found that egg intake had no association with heart disease risk 27. Meditate Stress has a negative effect on your health. It can affect your blood sugar levels, food choices, susceptibility to sickness, weight, fat distribution, and more. For this reason, it’s important to find healthy ways to manage your stress. Meditation is one such way, and it has some scientific evidence to support its use for stress management and improving health In one study involving 48 people with high blood pressure, type 2 diabetes, or both, researchers found that meditation helped lower LDL (bad) cholesterol and inflammation compared with the control group. Additionally, the participants in the meditation group reported improved mental and physical wellness

Everything You Need To Know About Physiotherapy

2022-03-25T06:56:00.004-07:00

How Physiotherapy is done? Manual therapy is a technique where a physiotherapist uses their hands to manipulate, mobilise and massage the body tissues. Manual therapy relieve pain and stiffness. improve blood circulation. help fluid drain more efficiently from parts of the body. improve the movement of different parts of the body. promote relaxation. Is physiotherapist a doctor in Canada? Yes, physiotherapists who complete advanced studies can be called a doctor What are the types of physiotherapy? 4 Types of Physiotherapy you should be aware of Geriatric Physical Therapy. Sports Physical Therapy. Orthopedic Physiotherapy. Pediatric Physical Therapy.

How long does it take to become a physiotherapist? What Does Studying Physiotherapy Involve? The Bachelor of Science in Physiotherapy is a four-year degree programme which includes a total of 1000 hours of clinical practice. The first year provides a foundation in Anatomy and Physiology, communication and behaviour, and an Introduction to Physiotherapy Practice. Can I do physiotherapy at home? Physiotherapy is a therapy that makes use of physical techniques to relieve pain and increase mobility. Physiotherapists will often use exercise as a treatment. So here are a few easy physiotherapy exercises for your back, neck and feet that you can do at home to help yourself. What is a Physiotherapist? A physiotherapist (physio or physiotherapy specialist) is a highly-educated healthcare professional focusing on both the management and prevention of pain, injury, disability and impairment. They see people of all ages, backgrounds and experiences, with a focus on improving their health and achieving their goals through evidence-based treatment. If you are looking for a Physio, make a booking with our PridePlus Physiotherapists in Pascoe Vale here. What is the role of a Physiotherapist? Essentially to help people improve function by better managing pain, preventing disease and improving performance. This can range from an elite athlete reaching their sporting potential to the elderly being able to safely walk. There is a large focus on empowering people to be healthy through education, exercise and lifestyle modification. A Physiotherapist will help you to better help yourself, by teaching you lifelong healthy habits. As a primary contact health professional, there is also a role in the differential diagnosis of conditions that masquerade as musculoskeletal problems. Physios are highly-skilled in this and appropriately refer on to other medical disciplines such as doctors, surgeons and psychologists.

Peace building through health

2022-03-23T17:47:00.001-07:00

War affects human health through the direct violence of bombs and bullets, the disruption of economic and social systems by which people use to address their health needs, the famine and epidemics that follow such disruptions, and the diversion of economic resources to military ends rather than health needs.1–8 In recent years war has been framed as a public health problem.9 This highlights the role of health workers in preventing and mitigating destructiveness but also raises questions regarding the constraints to their achievement of such objectives. Health work in zones of conflict can initiate and spread peace through conflict management, solidarity with indigenous health workers, strengthening of the social fabric, public dissent and restriction of the destructiveness of war there shall be preliminary evidence of effectiveness for some health-peace initiatives The transition towards peace in war-affected zones will often improve health care and health status of populations. But do health workers have a role in expanding peace? Progress towards more peaceful relationships, between large entities such as nations or small entities like community groups, requires multitrack actions at several levels. Does health care offer one such track? Only empirical data will answer this question, but our preliminary analysis of information suggests that health initiatives have indeed been successfully used as peace initiatives. Bases of health-peace mechanisms The five peace building mechanisms described below have been used by health care professionals. These mechanisms are appropriate to the unique characteristics of health care, which can be indicated through the terms “altruism”, “science,” and “legitimacy.” Altruism, a person's impulse to care about others, is found in every human society but is often expressed chiefly towards “in-groups,” with which a person identifies and feels a sense of community; the rest of humanity may be regarded as the “out-group,” towards which hostility or indifference may be directed. Such delimited altruism may be contrasted with extended altruism, which is associated with broader forms of identification, often connected to conceptions of “universal compassion or law. Extended altruism pushes beyond traditional in-group identities, challenging and extending the boundaries of care. Altruism is the basis of healthcare discourse and official policies. Although health care as practised is often based on delimited altruism (Lifton's The Nazi Doctors describes an extreme example14), its role as one means by which society institutionalises feelings of care and compassion; its association with humane, superordinate goals that transcend human differences; and its embodiment in international organisations such as the World Health Organization and non-governmental organisations such as Médecins sans Frontières (Doctors Without Borders) and International Physicians for the Prevention of Nuclear War make it a natural agent of the extension of altruism. Extended altruism puts much of traditional war making in question, for it entails refusing to accept hate-based identities and depersonalisation of the official enemy. The discourse of modern health care is also based on science. Value is accorded to systematic, empirical study that aims to achieve verifiable and replicable results. This valuation of supposedly objective “fact” is crucial to challenging key psychological processes of modern war. Ever since the rise of mass, citizen-based armies (roughly datable to the French revolution), the successful pursuit of war has depended on rousing a citizenry to determination and fervour through propaganda. Manipulation and suppression of information, as well as manufactured or exaggerated atrocity stories, have become pillars of modern war.15 Accurate and unbiased information about the health effects of policies, tactics, and weapons are rarely available, but act as an antidote to war propaganda and is essential to efforts to achieve a just peace. The third basis of health-peace initiatives is legitimacy. Unlike the two previous concepts, which refer to the discourse and culture of health professionals, this concept refers to the society within which health care is embedded. Healthcare workers are often accorded high legitimacy by society. In North America, for example, physicians have in recent years been consistently ranked by the public as among the most honest and ethical of all professionals. Although this may be inappropriate, and changing in many countries, they have been given a far higher rating than politicians,16–18 allowing them to exert considerable influence when they choose to do so. Health-peace mechanisms Conflict management: Conflict between contending groups may be resolved, lessened, or contained through the use of “medical diplomacy” or health oriented superordinate goals Solidarity: People and groups working to expand peace in difficult situations are supported by healthcare workers and groups with more power or freedom of action Strengthening the social fabric: The bonds uniting a population across diversities (of ethnicity, social class, and so on) may be restored or reinforced through methods of healthcare delivery as well as through reconciliation and healing Dissent: Using legitimacy, experience, or expertise derived from health care, a person or group disagreeing with the policies of the governing or dominant group expresses this disagreement in actions and words Restricting the destructiveness of war: Arguing on the basis of the health effects of military policies and weapons, and using expert knowledge and healthcare discourse, healthcare workers can argue for the restriction or abolition of these policies or weapons and work with others to have the restrictions embodied in international law Conflict management Doctors are able, at times, to gain access to the highest political offices in a nation (International Physicians for the Prevention of Nuclear War members spoke directly with Reagan and Gorbachev during the Cold War) while maintaining high credibility with the general public. They also have, through shared medical research and professional organisations, wide international contacts with colleagues. They may be well placed to undertake diplomatic activities such as mediation, facilitation of dialogue, and high level advocacy, although they would require appropriate training to perform such tasks effectively. Superordinate goals transcend the interests of contending parties and are shared by both (or all) of them. Certain goals in population health may make it desirable to seek cooperation between contending parties in a region affected by war. This may create an opportunity to build a negotiating framework, to counter dehumanisation of the enemy, and sometimes to demonstrate the possibility of stopping the violence. Where the warring parties are, or aspire to be, the government, they may willingly espouse public health goals. Funding bodies may make grants conditional on the contending parties finding ways to work together. In the mid-1980s, Unicef, the Roman Catholic church, and other organisations negotiated “days of tranquility” in El Salvador. Fighting was suspended for the immunisation of children for three days each year from 1985 until the peace accords in 1992. Major gains in the health goals of the campaign were ostensibly achieved, with a total of 300 000 children immunised at several thousand sites each year. The incidence of measles, tetanus, and polio dropped dramatically, that of polio to zero. A negotiating framework between government, the army, and rebel forces, mediated by the church, was created at the national level and multiple local levels. This ostensibly contributed favourably to the achievement of the peace accords. Solidarity Individuals and groups in threatening situations may be struggling to survive, attempting to restrain an existing war or to prevent a possible war, or resisting abuses of state or rebel groups' power. Linkages with health sector groups outside the conflict area may provide much-needed resources, including knowledge. The vigilance intrinsic to such linkages, as operated by organisations like Amnesty International and Physicians for Human Rights, may provide protection against the persecution, disappearance, or death of workers. Solidarity linkages may also offer alternative, non-violent strategies for resolving disputes. The Medical Action Group in the Philippines comprises physicians, dentists, community development workers, nurses, and medical students. They travel in small teams to remote areas to treat people in communities displaced by war that would otherwise have no health services. They promote the peace and security of these communities by reporting on human rights abuses by the army, and they work for longer term peace and justice by advocating on behalf of affected communities. The army units in each area are always visited by the entering team. Human rights violations are thought to have diminished as a result of the teams' capacity to report and advocate. Strengthening the social fabric Health care is one of the chief means by which members of a society express their commitment to each other's wellbeing. An adequate healthcare system accessible to all members of society can promote feelings of security and of belonging to a broad, inclusive group that respects people and meets their common needs. This civic identity makes hate-based mobilisation of ethnic or other identity groups more difficult. In Uganda, for instance, renewed health structures have encouraged displaced people to return home, and it has become clear that rehabilitation of the healthcare system is linked to the wider process of social recovery from war. In many areas, ethnic and religious divisions may have been manipulated to foment war, and violence may have been propagated as a desirable solution to conflict. Social healing of these divisions is necessary to re-establish conditions for public health. This activity is sometimes combined with the tasks of physical and psychological rehabilitation.22 In Croatia a school based curriculum has been devised for children aged about 11 in areas seriously affected by war. It combines the opportunity to discuss sadness, anger, and stress symptoms with a cautious approach to reducing prejudice, learning about non-violent conflict resolution, developing a vision of reconciliation, and “peace living.” Evaluation of this programme has shown small positive changes in some relevant dimensions in both mental health and ethnic tolerance. Working with the idea, the World Health Organization and the UK Department for International Development mounted in Bosnia-Herzegovina “a concerted and intensive attempt to address the fundamental obstacles to peace through health sector development.”25 They show that their programme broke through ethnic barriers and enabled other non-governmental organisations to implement inter-ethnic programmes. Dissent Dissent from the policies of the governing or dominant group may take the form of protest, persuasion, non-cooperation, or intervention.26 Dissent by healthcare workers may draw on their legitimacy, experience, or expertise. Opposition to the Vietnam war by medical professionals included a variety of means and bases of dissent. Benjamin Spock, well known for his writings on the care of infants, drew on his formidable credibility with the American public to speak out against the US war effort.27 Claire Culhane, a Canadian nurse who had worked in a clinic in south Vietnam, protested Canada's involvement in the war through civil disobedience, speaking, and writing.28,29 Her actions were based less on high legitimacy than on personal experience of the health effects of military policies. Doctors who participated in the international war crimes tribunal held in Stockholm in 1967 under the auspices of the Bertrand Russell Peace Foundation, giving testimony against both weapons and actions taken by the US government in its pursuit of the Vietnam war, spoke primarily as scientific experts.

Such dissent may be furthered by “redefinition of the situation” by dissenting parties. By redefining the situation, parties attempt to gain control over issues that have been defined by those with formal political power as “none of their business” or “outside their field of expertise.” Healthcare workers have at times been successful in redefining war as a public health problem rather than a strictly political problem, thereby creating a space for the exercise of their knowledge and opinion. Given their generally high legitimacy with the public, they have in this way been able to exercise considerable influence. The strategies used by International Physicians for the Prevention of Nuclear War to redefine nuclear war as a public health issue are a classic example; another is the efforts of the International Study Team to raise doubts about claims that advanced technology was being used to fight a humane war in Iraq. Restricting the destructiveness of war In the West, war has long been restricted by banning weapons deemed abhorrent. The notion goes back at least as far as the second Lateran Council of 1139, when the crossbow was outlawed for use against Christians (a fine example of delimited altruism). Where proposals for the abolition of particular weapons or tactics are framed on the basis of health effects, these become health-peace initiatives. Arguments against the use of napalm and other incendiaries, nuclear weapons, cluster bombs, and antipersonnel landmines on the basis of their horrific health effects belong to this category, as do similarly framed arguments against food and crop destruction, deliberate starvation, and physical and mental torture. There is a risk in such efforts, since legal restrictions on war are always interpreted in some quarters as evidence that war is a civilised, professional activity that can be waged in rule-based and even humane ways. But for people committed to diminishing or abolishing war, gradual suffocation through graduated restriction is one possible route. The International Committee of the Red Cross has recently developed criteria for an objective, medically based definition of “superfluous injury or unnecessary suffering” (wording from the 1977 additional protocol I to the Geneva Conventions of 1949, one of several international agreements aimed at restricting the methods used to wage war) so that some weapons now in use can be eliminated and abhorrent new weapons can be banned before they are deployed. Evaluation of peace outcomes is difficult. In many situations use of a control group is impossible. Measures before and after intervention, for all their flaws, may be the best achievable—for example, counts of human rights violations against a group before and after a solidarity action. For some hoped-for peace outcomes, the only way of evaluating the health-peace linkage may be through the direct reports of key decision makers. Mikhail Gorbachev, for example, reported that his foreign policy, which enabled a shift away from the Cold War, was influenced by the analyses and policies of International Physicians for the Prevention of Nuclear War. An example of evaluation using a control group design was the health-peace intervention with Croatian school children described above. As well as measures of psychological symptoms (health), the children's degree of antipathy to other ethnic groups was measured, as were their attitudes and behaviour regarding violence and conflict resolution (peace).14 A control group of schools received no intervention, and the evaluation researchers were a separate team from those who provided the intervention. The battery of tests was given immediately before and after intervention and to control and intervention groups a year after the end of the intervention. This desirable study design is not always achievable in war zone fieldwork. The recent surge of interest in “peace building” as a theme of foreign policy is leading to advances in thinking in evaluation, and recent studies have begun to develop indicators for the peace and conflict impact of development projects, including health initiatives, in conflict zones.

Healthy eating! diet and nutrition

2021-09-07T05:40:00.001-07:00

All humans have to eat food for growth and maintenance of a healthy body, but we humans have different nutrition requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every 4 hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same. Tips: Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal. The bulk of food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products. Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts) into a healthy diet. Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients. Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating. Healthy snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain. Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption. Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain. If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse. Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people. Avoid heavy meals in the summer months, especially during hot days. A getarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their diet. Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating. Avoid eating raw or undercooked meats of any type. Tips for special situations:

People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible. People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking. People who prepare food should avoid using grease or frying foods in grease. People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products. Seek medical advice early if you cannot control your weight, food intake, or if you have diabetes and cannot control your blood glucose levels

Health Tips for Healthy Living

2021-09-07T05:11:00.003-07:00

Healthy living involves more than physical health, it also includes mental and emotional health. This article is designed to give tips to readers about how they can help improve your life to have a healthy lifestyle; it is not meant to be all inclusive but will include major components that are considered to be parts of a lifestyle that lead to good health. In addition to the tips about what people should do for healthy living, the article will mention some of the tips about avoiding actions (the don'ts) that lead to unhealthy living. "Healthy living" to most people means both physical and mental health are in balance or functioning well together in a person. In many instances, physical and mental health are closely linked, so that a change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental "healthy living." Quit Smoking Set a date for quitting. If possible, plan to have a friend quit smoking with you. It's best to pick a day within the next month. A date too far off in the future will give you a chance to procrastinate and postpone, while a date too soon may not allow you to make a plan for medications or support systems. Notice when and why you smoke. Try to find the things in your daily life that you often do while smoking (such as drinking your morning cup of coffee or driving a car). Change your smoking routines: Keep your cigarettes in a different place. Smoke with your other hand. Don't do anything else when you are smoking. Think about how you feel when you smoke. Get more tips on how to quit smoking Healthy eating (diet and nutrition) Readers Comments All humans have to eat food for growth and maintenance of a healthy body, but we humans have different nutrition requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every 4 hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same. Tips: Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal. The bulk of food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products. Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts) into a healthy diet. Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients. Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating. Healthy snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain. Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption. Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain. If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse. Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people. Avoid heavy meals in the summer months, especially during hot days. A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their diet. Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating. Avoid eating raw or undercooked meats of any type. Tips for special situations: People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible. People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking. People who prepare food should avoid using grease or frying foods in grease. People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products. >Seek medical advice early if you cannot control your weight, food intake, or if you have diabetes and cannot control your blood glucose levels

What Do You Want to Know About Fitness and Exercise

2021-03-28T08:02:00.002-07:00

At least once a year, you probably vow to commit to an exercise program. If you’ve had some trouble with the follow-through, though, you’re certainly in good company. But there are so many reasons to make the commitment again and stick with it. Everyone has a different reason for losing momentum. The bottom line is that if getting fit is important to you, it’s never too late to begin a fitness regimen. You can fit in a day’s workout in less time than it takes to scroll through your Facebook feed. In fact, you can do it while you watch TV. If you follow the recommendations of organizations such as the American Council on Exercise (ACE) and the Centers for Disease Control and Prevention (CDC)Trusted Source, all you need to improve your heart health and reduce your risk of all kinds of other diseases is a total of 150 minutes of exercise per week. When and how you fit these minutes into your regular routine is entirely up to you. So start today, and use these tips to help you make exercise part of your routine. Set a SMART goal A SMART goal is one that is: specific measurable attainable relevant time Met by a deadline and done in a certain amount of time Setting goals helps give focus and structure to what you want to accomplish. Meeting goals is satisfying, and fitness experts say it helps build momentum. Just pay close attention to the “attainable” part of this equation. An unrealistic goal only sets you up to fail. Instead of challenging yourself to exercise daily for 30 minutes every day of the week when on some days you can’t even get in 15, look at your schedule and find two days where you can realistically boost your workout time to 30 minutes. It all adds up to get you toward your goal of 150 minutes for the week.

Difference between fitness and health

2021-03-28T07:45:00.003-07:00

Most people believe being healthy and being fit are one and the same. In reality, they can be separate states of physical being. You can be really fit, and not very healthy, and you can be very healthy and not very fit. The best benefits are found with trying to get a balance out of both sides, this requires us to identify the difference between fitness and health. So let’s define the difference. Health has been defined by the World Health Organisation as a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity. It includes aging well, longevity, quality of life, freedom from pain etc. Fitness, on the other hand, is defined as a set of attributes that people have or achieve that relates to the ability to perform physical activity. Fitness is made up of many components, and the following factors need to be considered when discussing fitness levels: Endurance (Cardiovascular and Cardio-Respiratory): This is your body’s ability to use and deliver oxygen to your body. Stamina (Muscular Endurance): This is your body’s ability to store, process, and use energy. b>Strength. This is the ability of your muscles or a muscular unit to apply force. Flexibility. The ability to maximize the range of motion of a joint. Power. The ability of your muscles to maximize their force in a minimum amount of time. Speed. The ability to minimize the amount of time it takes you to accomplish a task or movement. Coordination. The ability to combine several different movement patterns in a single distinct movement. Accuracy. The ability to control a movement in a given direction or intensity. Agility. The ability to minimize the time going from one movement to another. Balance. The ability to control the centre of gravity of your body in relation to your support base. Fitness involves activity of some sort that stimulates various systems of the body and maintains a certain condition within the body. Health, on the other hand, involves every system of the body and is only achieved through a lifestyle that supports health. For instance, if a client of mine tells me that they have neglected to eat properly, ignored the fat content, and ate mostly processed foods, all the exercise in the world couldn’t possibly correct the damage done from such a lifestyle. Exercise won’t remove the damage from chemicals, or improve immune system damage or weakness from depleted foods. Only sound nutrition can support good health. Of course, fitness can ALSO support health and WILL improve health if it is part of a WAY OF LIFE. Our health is mainly the result of thousands of daily nutritional decisions. As you continue on your personal health journey, or if you are just getting back on track, ask yourself this simple question: “Am I on the road to becoming fit and healthy, or just fit?” If your answer is “just fit,” try incorporating other aspects of wellness into a more comprehensive plan that revolves around the combination of physical, mental, emotional and spiritual health. If it is simply healthy to get the doctor off your back, ask yourself what can I do to achieve more and live life to the fullest? Healthy is good but if you can’t walk up the stairs without puffing and being tired all day, or enjoy a holiday, whats its worth? Talk to your Exercise Physiologist and ensure you are addressing both sides of the equation, set both health and fitness/performance goals. Then step back and watch as you thrive.

Lose Weight Fast 3 Simple Steps

2021-03-28T07:04:00.004-07:00

There are ways to lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management. That said, many eating plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a healthier eating plan. However, not all diets have this effect. Low carb diets and whole food, lower calorie diets are effective for weight loss and may be easier to stick to than other diets. Here are some ways to lose weight that employ healthy eating, potentially lower carbs, and that aim to: Reduce your appetite Cause fast weight loss Improve your metabolic health at the same time Eat protein, fat, and vegetables Each one of your meals should include: a protein source fat source vegetables a small portion of complex carbohydrates, such as whole grains To see how you can assemble your meals, check out: this low carb meal plan this lower calorie meal plan these lists of 101 healthy low carb recipes and low calorie foods Protein Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight (5Trusted Source). Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight, (6Trusted Source, 7Trusted Source, 8Trusted Source). Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs (9Trusted Source): 56–91 grams per day for the average male 46–75 grams per day for the average female Diets with adequate protein can also help: reduce cravings and obsessive thoughts about food by 60% reduce the desire to snack late at night by half make you feel full In one study, people on a higher protein diet ate 441 fewer calories per day (10Trusted Source, 11Trusted Source). Healthy protein sources include: meat: beef, chicken, pork, and lamb fish and seafood: salmon, trout, and shrimp eggs: whole eggs with the yolk plant-based proteins: beans, legumes, quinoa, tempeh, and tofu Low carb and leafy green vegetables Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs. Vegetables to include for low carb or low calorie eating plans: broccoli cauliflower spinach tomatoes kale Brussels sprouts cabbage Swiss chard lettuce cucumber Healthy fats Don’t be afraid of eating fats. Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan. Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content

Environments and healthy and lifestyle

2021-03-05T01:14:00.003-08:00

Healthy food choices and regular physical activity are major key behaviors that help prevent the premature development of chronic diseases, obesity, and their complications.Findings in recent years have identified environments (physical, sociocultural, economic, and political) as an important factor in promoting healthy lifestyles.Studies on healthy lifestyles have also led to numerous initiatives (e.g., intervention strategies; programs; national campaigns; action plans; policies and government legislation; and financial support from foundations and official organizations) to encourage the adoption of healthy habits, More specifically, the concept of environments favorable to healthy lifestyles (EFHL) has emerged in public health and the related literature during the past decades. This concept is difficult to implement, however, owing to its vague definition and the multiple forms of action it includes. A health-friendly environment does not necessarily prevent sedentary lifestyles or poor food choices.As a result, more studies on EFHL are needed to develop improved initiatives to promote healthy living. The Ottawa Charter was a call for action on health promotion. It initiated a five-fold solution to combat sedentary behavior and unhealthy lifestyles by building healthy public policy, strengthening community action, developing personal skills, creating supportive environments, and reorienting health services. The third point was the main focus of this study. A number of initiatives were subsequently developed in Canada through governmental action plans, which lead to the creation of organizations such as Pace Canada, ParticipACTION, Health Nexus, or the Healthy Living Unit of Health Canada.There have been various types of projects including promotion programs (e.g., Grand défi Pierre Lavoie, World Day for Physical Activity) or more complex intervention strategies (e.g., school or community programs)and although some have been well documented, the influence of environment has received little attention. There are few literature reviews of studies on environmenta perspectives,despite the many actions implemented in this regard. It appears a clearer portrait of the Canadian literature on EFHL is needed to better understand the EFHL concept in Canada, studies and findings relative to EFHL, and impacts and future research locations. The literature shows that a number of models have been employed to organize and understand EFHL-related work. They include the ecological model, which classifies applied health promotion initiatives based on five core principles of health behavior (individual, microsystem, mecrosystem, exosystem, and macrosystem),and the built environment model, which organizes environment in terms of dimensions (transport system, patterns of land use, and urban design) and in 2006 the MSSS targeted environmental influences (“For a common vision of favorable environments”) with the goal of involving stakeholders from many sectors of intervention. In its action plan, the MSSS defined EFHL as “all the physical, sociocultural, political, and economic elements that have a positive influence on diet, physical activity, and body image”.

Gain deep knowlegde

2021-03-01T00:31:00.002-08:00

conversation analytics

Ask questions just like you would in a normal conversation and get instant answers explained in natural language Automated machine learning Use self service machine learning models system to automatically reveal insights and spot hidden relationships in your data Intelligent predictive analytics

Automate sophisticated predictive analysis with machine learning algorithms and predict outcomes and generate forecasts with a click artificial intelligence Adaptation in Natural and Artificial Systems is the book that initiated this field of study, presenting the theoretical foundations and exploring applications.Genetic algorithms are playing an increasingly important role in studies of complex adaptive systems, ranging from adaptive agents in economic theory to the use of machine learning techniques in the design of complex devices such as aircraft turbines and integrated circuits The use of artificial intelligence, and the deep-learning subtype in particular, has been enabled by the use of labeled big data, along with markedly enhanced computing power and cloud storage, across all sectors. In medicine, this is beginning to have an impact at three levels: for clinicians, predominantly via rapid, accurate image interpretation; for health systems, by improving workflow and the potential for reducing medical errors; and for patients, by enabling them to process their own based technologies in medicine is advancing rapidly, but real-world clinical implementation has not yet become a reality.To bring the full potential of AI to the clinic, practical and regulatory changes need to be made

Work From Home and make Extra Money

2021-01-08T08:47:00.000-08:00

Everyone does his best to ensure earnings that would be sufficient to satisfy his needs. It is a common practice. A decent income is half the battle for welfare and stability. We live in the era of information technologies, when millions of people enjoy access to the global network and have great opportunities for good incomes by boosting their capital by trading on Forex. In the 1980s and even the 1990s, distance trading was carried out through telephone communication. Nowadays traders conduct deals on the internet, making big money right at home. Forex is an international market based on the global exchange open for banks, corporations, brokerages, and individuals too. Every trader installs a special software, platform, on his computer. The trading platform is connected to the server of the broker he chose to speculate with. A trader needs the platform to send orders to buy or sell currency to the broker. Read more: www.mstaforex.com/?x=mldvb How to start

Opening a live account is usually followed by a question: How to make money on Forex being ignorant of ramifications related to speculation in currency fluctuations By and large, there is nothing sophisticated about Forex trading. It will bring you sufficient profit even if all you do is just predict the price moves. If you feel the euro rate is falling, you just buy the greenback paired with the euro. To put it in another way, you open a sell position (sell the euro) and either get or, in case your intuition failed you, waste some money. Trading based on the inner voice may be profitable enough, but it provides no prospects of developing into a professional. Yet, you will still earn profit following this approach! Proficient speculators employ in their work diverse tools, from news released by mass media (the foundation of fundamental analysis) to a wide range of indicators and expert advisors. Every trader is perfectly aware that he may well get a part of $4 trillion he faces daily. In order to apprehend the mechanism of currency trading, one does not need to hold a degree in Financial Analysis. A tad of patience and an ability to ratiocinate would be ample! One of key benefits of working on Forex is a leverage brokers offer. Using the leverage, you can boost a modest sum in the account 100- ,200- or even 600-fold. Thanks to the leverage, traders manage big amounts of money to make deals of big volumes and get considerable dividends. On the other hand, the leverage inflates the risks. That is why it is crucial to keep in mind money management techniques at the very start of trading Read more: www.mstaforex.com/?x=mldvb Trading Platform

the most user-friendly and popular trading platform is MetaTrader. Since it has a broad functionality, a novice might find it complicated, but appearances are deceptive. This software is intuitive, reliable and easy to use. What is more, it is available free of charge. To trade on Forex and gain profit, you only need several options of the platform. As modern technologies are constantly updated, software has to react to these changes. MetaTrader enables its users to trade on Forex in both manual and automated modes. Many advance market players build their strategies on the following principle: sell on one signal, buy on another. This mechanical actions can be automated and conducted by a robot. For instance, a trader has an efficient strategy, but he wants to automate it. Then, he asks a programmer to write a program that would execute standard actions required by the trading strategy. Most of speculators create such programs themselves. Such programs are called expert advisors (EAs) or automated trading systems. EAs can trade on their own leaving a trader unengaged. Read more: www.mstaforex.com/?x=mldvb Forex advantages Read more: Each and every person interested in stable earnings can trade on Forex online without prejudice to a full-time job. Forex is the only market to be open round the clock, except for weekends and public holidays. You only need to dedicate 2-3 hours of your spare time to trading. What makes Forex an outstanding market is high yield. One can increase a deposit by 10 times. Even if you think you are a Fortune's pet, a way far from being an expert in currency trading, investing in Forex will be a wise solution for you as compared to a bank account, where your funds will depreciate due to inflation. Though not ideally accurate, market analysis is a good way to foresee further currency dynamics and properly navigate your money.You have equal odds to earn on Forex having just $1 or as much as $1,000 as a start-up capital. Moreover, deals are made instantly. You can suspend trading for a while, close the account anytime, or manage it wherever you are having internet-connected PC, notebook or a phone at hand. Read more: www.mstaforex.com/?x=mldvb

Pros and Cons of Startup Business Loans

2020-09-14T08:46:00.001-07:00

There are numerous ways that entrepreneurs can acquire funds to jump start their new business ventures. Many turn to their personal savings, family and friends, crowdfunding, equipment financing, Small Business Administration (sba) loans, or business credit cards. In addition to these options, some entrepreneurs pursue startup business loans.

1. You’ll Have Money to Start Your Business Starting a business requires enough working capital to afford initial expenses, such as inventory, equipment, payroll, rent, and other necessary costs. Depending on your business’s industry, you may need more than you can borrow from savings, family, or credit cards to get off the ground. If your business requires a large initial investment, such as inventory or equipment, a startup loan may be one way to get needed funds. That way, you can make sure that your putting your best foot forward as you start this new venture and have the needed funds to make it happen. 2. You Can Retain Ownership A startup business loan may be an alternative to seeking investors, who may ask for a share of equity in your company. By funding your venture with a loan, you’ll have more leeway when considering potential partnerships. For example, you’ll have the option to choose investors based on strategy, rather than monetary value. Also, it’s important to note that investors may have the power to make other decisions that directly affect your business. If you feel strongly about maintaining control over your business, applying for a startup loan may be a better option. 3. You Can Protect Personal Wealth A startup business loan can help separate your personal wealth from your business’s finances. Every new enterprise comes with risk; the most well-planned venture may face obstacles out of your control as the business owner. Therefore, you should think twice about pledging personal wealth such as the equity on your home, retirement savings, or money needed to live. Having a startup loan can allow you to open your business, without putting your own finances at risk to do so. 4. You Can Build Business Credit Your business may eventually need a large cash infusion to keep growing. When it does, it helps to have a history of responsible credit use. As with personal loans, having a strong credit history indicates reliability as a borrower, and lower investment risk for the lender. By taking out and paying back a smaller loan amount first, owners increase the chance of their business being approved for a bigger loan in the future. It may also help secure lower interest rates.

1. They Can Be Hard to Qualify For From a lender’s perspective, startup loans are a risky venture. New companies fall short in all the metrics banks use to determine loan eligibility: revenue, financial records, credit history, or proof of business longevity. The difficulty of obtaining a startup business loan is perhaps it’s biggest caveat. This is especially true when the applicant lacks strong personal credit, assets for collateral, and large down payments. 2. These Loans Can Restrict Cash Flow Loans typically need to be serviced monthly with payments for some combination of interest and principal. Missing loan payments can mean irreparable damage to business and personal credit. Small business owners should consider how regular loan payments factor into their budding organization’s finances. Having monthly payment obligations could restrict cash flow to run or grow the business. Before applying, review your business plan and consider all the consistent expenses that your company has. For example, if you’re already paying for rent, utilities, rent, and inventory, and your cash flow is considerably low, it might be too challenging to also have loan payments to worry about. 3. Less Need for Bootstrapping Limited capital can be a powerful motivator. Well-funded entrepreneurs may be tempted to throw money at issues, whereas lack of funds might force them to be more creative in stretching what funds they do have. Startup history is littered with stories of expensive failures. When it comes to building new businesses, deep pockets do not guarantee success and may sometimes even hamper it. 4. Your Personal Credit Might Be Put at Risk A business loan is no guarantee that personal finances are protected. Given the extra risk of lending to small businesses, many financial institutions may require a personal guarantee, which means banks can come after you for repayment if the business defaults. This means that even your personal credit score and assets may be impacted. If you’re concerned about how your personal credit might be affected, we suggest waiting a few months until your business is more established. That way, you can be more confident that you’ll be able to repay your loan on time. In turn, you can be sure that your personal credit will remain in-tact. 5. You Might Not Know How to Best Utilize the Loan Yet When experienced business owners receive a loan, they’ve had ample time to understand their operations and know how the loan can benefit them. However, as a new business owner, you’re probably still identifying the ebbs and flows of your company. Currently, you’re simply trying to attract new customers and ensure that you can afford necessary expenses. But in a few months, you might decide that you want to invest in a certain type of inventory that’s selling out, or that you need to hire more employees. By waiting a few months to apply for a business loan, you can make sure that you’re using the financing for the right areas. 6. You Might Not Even Qualify! Many alternative and online lenders won’t supply financing to startups. Other loan providers have a time in business requirement (they won’t provide a loan to businesses who haven’t been operational for at least six months, etc.). Before taking the time to apply, you should conduct research, or contact lenders directly to find out if they provide financing to new businesses. By doing this, you won’t waste your time applying or compiling financial information, only to be declined due to your short time in business. Conclusion: Consider All Aspects of Startup Business Loans Before Applying There are pros and cons to pursuing a startup loan, including issues concerning ownership, eligibility, risk to personal credit, and the cost of repayment. However, qualifying for a small business startup loan could mean money to start a company unattached to friends and family, who may expect repayment, or investors, who may want ownership for their investment. Small business owners should weigh all considerations before deciding to move forward with a startup loan.

Are You Postponing Digital Marketing?

2020-09-14T08:26:00.000-07:00

Why would you choose to postpone putting time and effort into digital marketing? Different small business owners may come up with a variety of reasons to avoid this form of marketing, but in the end, procrastination is still procrastination. Small businesses sometimes believe that they don’t have the time or the money to be competitive online. They think they can only face so many challenges all at once and they are still learning the ins and outs of business in general. Many of them may prefer to take things slowly and to stick with one or two basic forms of advertising, assuming that their business will evolve as time passes. They may even think the best strategy is simply to wait for customers to show up. Since they are a small business, they may think they only need a small number of customers. This is not an effective approach. There is never a guarantee that your business will attract customers just by existing and even if it does, you may not attract as many customers as you need to make your business become profitable.

Your Customers Are Online

If you have been avoiding digital marketing, is it because you think you are simply not ready? Do you think you just need some time to get established and then you will figure out the digital marketing angle? The problem with this approach is that your customers and potential customers are already online. Right now. Today. There’s a good chance they might already be looking for a business like yours, but if they can’t find you easily, they are probably going to choose someone else. This is how people do business today. When someone has an interest in your business, whether it is in your niche in general or if they are curious about your brand, the first thing they are going to do is research online and see what they can find out about you. They expect to find you there with a website and a social media presence. They may be looking for reviews so they can learn what other people are saying about your company and whether it is a good place to do business. If a potential customer can’t find you online, they may conclude that your business doesn’t appear to be legitimate. There is a very good chance that a lot of these prospects may decide not to take your business seriously and they will quickly head somewhere else. Once they have made that decision, they probably won’t be back. Your Competitors Are Online

For your business to be successful, you need to pay attention to what your competitors are doing and learn from it.Think of your competitors not just as someone that you are planning to beat, but as people who have something to teach you. When you look at what your competitors are doing, you will get some idea of what is working and what isn’t working. Most likely, whatever type of business you are in, your competitors have established a web presence. What kind of content are they using? Are they blogging, or are they using a lot of graphics and videos? How do they communicate their brand and what makes them unique? How well do they engage with the audience? Do you think you can do better? You can’t if you don’t participate in competing in the digital world. If your prospects begin to search for a business similar to yours and are able to find your competitors’ website but not yours, your business is not even in the running. Your prospects can’t choose you if they don’t know about you. In this scenario, your competitors have just raced ahead of you regardless of whether they have an effective website or a clear message.

How Do I Achieve Financial Freedom?

2020-09-14T07:32:00.002-07:00

We all know the feeling—the panic that sets into your stomach when you see the bill for an unexpected car repair. How are we going to pay for that? But what if a car repair was just an inconvenience? Instead of worrying, you pay the bill without thinking twice. A week later you’ve forgotten that it even happened! That’s how little it affects your financial situation. It’s not an emergency. It’s barely a hiccup! The next time a pandemic or recession hits and you miss a monthly paycheck, instead of panic and relying on the government, you’ve got a safety net. You can focus on the other inconveniences of the crisis, not where your family’s next meal is going to come from. Do you feel that sense of relief? That’s what financial freedom feels like. Paying for a car repair without stress is just a small part of the picture. It’s more than just being able to afford emergencies. It’s knowing you don’t have to worry about retirement because you’ve worked with your financial advisor to invest consistently for decades. It’s the freedom to quit your J-O-B to do something you love, even if it means getting paid less.

Financial freedom means that you get to make life decisions without being overly stressed about the financial impact because you are prepared. You control your finances instead of being controlled by them. The path to financial freedom isn’t a get-rich-quick strategy. And financial freedom doesn’t mean that you’re “free” of the responsibility of handling your money well. Quite the opposite. Having complete control over your finances is the fruit of hard work, sacrifice and time. And all of that effort is worth it! Ready to learn how to build a life of financial independence for you and your family? Start by defining what financial freedom looks like for you.

What Does Financial Freedom Mean to You? Financial freedom has to be personal. Dream big and get specific about your goal. What does financial freedom look like for you? Maybe it looks something like this: Freedom to choose a career you love without worrying about money Freedom to take an international trip every year without it straining your budget Freedom to pay cash for a new ski boat Freedom to respond to the needs of others with outrageous generosity Freedom to retire a whole decade early When you have financial freedom, you have options. You don’t have to wonder if your bank account can handle replacing your hot water heater or buying groceries for a single mom who just lost her job

Pulling It All Together — What’s Your Plan?

2020-09-14T07:14:00.003-07:00

FrontlineSMS was featured in an article from The Guardian which advocates that successful social solutions are achieved by generating active problem solvers and changemakers in society rather than co-dependents. You can find an extract of the article below, and the full article can be found

After many battles, the green movement has come up with such a principle that underpins even the most complex measurements and certifications. Every child learns that we must not use more resources than the planet can provide and regenerate. Sustainability is the gold standard of green. Can there be anything remotely as simple for social impact? Yes. In the same way that we must preserve nature's capacity to sustain itself in the face of growing resource demands, we must also reinforce our communities' ability to solve the inevitable social challenges that come with ever faster change. And solving more problems requires more active problem solvers. Like an ecosystem in a downward spiral, any group that does not manage to generate changemakers for the good of all is going to be left behind, regardless of how much money it may throw at its problems. Because, after all, money is not a renewable resource like changemaking is. It is this ability to inspire, empower and multiply active problem solvers that lies at the heart of the success of every great social solution from the Grameen Bank to FrontlineSMS, from TeachFirst to Roots of Empathy. Whether the challenge is lifting people out of poverty or empowering young people, a true social solution breeds more co-creators to propel itself forward, not more dependants."

How Long Does It Take to Make Money With an Online Business?

2020-09-14T07:02:00.001-07:00

Different Ways to Make Money Online

The ways that you can make money online fall into several general categories: Active — Selling Services Active — Selling Products Passive — Affiliate Commissions Passive — Advertising Earnings As you might imagine, each method has its strengths and weaknesses, earning potential and investment demands. Selling Services, for instance, can be quite lucrative, particularly if you have highly sought-after skills and experience. But it doesn’t scale — you only have so many hours in the day to sell. Selling Products, on the other hand, can scale well, but requires more time to develop as a viable offer. Affiliate Commissions and Advertising Earnings might see initial revenue faster, but require high traffic levels to make the same kind of money as more active techniques. While there are variations and combinations of these methods, we’ll focus on these main categories so that you have a solid understanding and set of expectations for your new online business. “To make money online, you need one of two things (both are even better!): tons of traffic (to make a decent income from ads, for instance) or trust (to do just about anything else: sell product or a service, or do affiliate marketing). Either one takes time to build, no matter how you look at it. When I first started TrafficGenerationCafe.com, I gave it my all in terms of building both traffic and trust. So much so that this is what Dino Dogan, the founder of Triberr.com, said about my blog in those early days: Even with a robust audience quickly building around Traffic Generation Café, it STILL took me about 6 months to start seeing income from affiliate sales and about the same amount of time to start selling a service — blog audits at the time. Active — Selling Products One of the biggest misconceptions for entrepreneurs is that money will magically start rolling in from day one. The reality is that it takes a lot of time, effort, and hard work to make a living off your business, let alone build a successful and thriving company. I’ve founded/co-founded 5 businesses, and while each was different, there were similar themes. First is the 6 month window when the planning, preparation, word of mouth, and build out is happening. Second is the next 6 months when your sales process really takes shape. You’ve tested, tweaked, and continued to formulate next steps. During this time, don’t expect high dollars to roll in, unless you launch with an established platform, following, client base, or well-known name. That being said, your first year will be the hardest, but it’s not smooth sailing until year 3. That is, as long as you’ve laid the proper groundwork. I’m a firm believer in doing the tough stuff now that sets you up for success for years and years to come.” ~ Rebekah Radice, RebekahRadice.com While, traditionally, products are thought of as tangible objects one might purchase from the corner store, the Internet has brought us a variety of digital products that online businesses are uniquely suited to deliver. This includes: eBooks Printables Software as a Service (Saas) Courses Membership Communities …and more! While all of the above require at least some development time and effort (compared to near-none for “Services”), products scale better. Why? Because if it’s just you, there are only so many hours in the day that you can book and sell to clients. An eBook or printable, however, can be sold again and again once you have created it. For instance, last year I put together a series of calendars and worksheets to help bloggers plan out their editorial calendars for the coming year. It took a weekend to create and then all I had to do was promote it to start selling them. “…your first year will be the hardest, but it’s not smooth sailing until year 3” – Rebekah Radice That planner also serves as an example of how digital products earn revenue in proportion to their development time. It’s been nice to sell a couple hundred planners for a weekend’s worth of work, but that’s hardly a replacement income. But the more digital products I have, the more sales revenue I can generate. And if I spent more time developing the product, like an extensive online course, the more I could charge each member. On your worksheet, give some thought to how much you think you’re going to charge for your product(s), and how many you’ll need to sell to earn your desired income level. Also estimate how long you will need before your first product will be ready to sell — that’s going to represent an initial gap in income. Solo Build It! members gain access to specialized training that facilitates the creation and selling of digital products!

Start a Blog

2020-09-14T06:03:00.001-07:00

Blogging is one of the oldest methods for making money online. People who love writing tend to start blogs with a niche focus. For example, a blog about procrastination, cars, dropshipping, toys, etc., is often a narrow enough focus so you can build a loyal following, but big enough that you can cover a lot of ground. You can start a blog on a number of platforms, from Shopify (remove the checkout feature so you don’t have to pay a subscription as you build it out) to WordPress. When you start your blog, focus on very specific keywords on a tight focus and continue to expand into other but relevant categories as you grow and dominate new spaces. This will allow you to build a massive blog over time. There are several ways to make money blogging. You can add affiliate links in your posts (don’t forget a disclaimer). You can monetize with AdSense by placing ads strategically on your website. Sponsored posts can help you make money from specific brands – this is popular among review bloggers. Bloggers can also sell digital or physical products on their website either (hint: you can add Oberlo products to your website). You can also use it to build authority so that you can eventually get speaking gigs, television deals, or big contracts from clients.

9. Consider Freelancing The easiest way to make money online is to take your current job at your 9 to 5 job and do it online instead. For example, if you’re a writer, administrative assistant, graphic designer, teacher, developer, etc., you can take those same skills and find clients online who are looking for it. There’s a never-ending list of websites for each sector of freelance jobs too. For example, freelance writers can apply for jobs on specific online writing job boards, but also general freelance websites like Fiverr, Freelancer, Upwork, and all the others. If you find that your job doesn’t have a direct online money-making stream of income, you can look for other transferable skills you may have. To make money online as a freelancer, you need to start by building out a strong portfolio. That may mean doing some free work with some reputable mid-tier brands to start. Once you gain a strong portfolio, you can start reaching out to potential big clients to earn more money online. Remember, freelancing is a numbers game: the more personalized emails and applications you fill out, the more likely you are to get a response back.

How to Make Money Online: Real Ways to Earn Money Online

2020-09-14T05:35:00.001-07:00

1. Start Dropshipping Since we’re a dropshipping blog, we might as well start our list off with one of the most popular ways to make money online. According to Google Trends, dropshipping’s popularity is rapidly growing, highlighting its viability as a way to make money online. With success stories about how an entrepreneur made $5,000 or more in eight weeks or how a store owner made six figures selling just one product, there’s plenty of proof that dropshipping is a real way to make money online. In case you don’t know what dropshipping is: dropshipping is a business model where you sell a product to a customer, but the supplier stores, packages, and ships the product to your customers on your behalf. With Oberlo, you have access to millions of products that you can add to your store. Oberlo also allows you to send suppliers the customer details in only a couple clicks instead of doing the work yourself.

The best way to make money online dropshipping? Most entrepreneurs have been focusing on a few marketing strategies: running Facebook ads, having influencers promote your products, and sending Direct Messages (DMs) to potential customers on social media. 2. Try Print on Demand Print on demand is proving to be a popular option too. Graphic designers are turning to the business model to sell their designs on clothing and other products to better monetize their art. With their unique designs, they can create a consistent and established brand for their business. Print on demand is similar to dropshipping in the sense that you don’t need to carry inventory or ship out products to customers yourself. There are two slight differences though. First, you can add branded labels on packages. Second, shipping costs are exorbitant, making it difficult to create a sustainable business unless you charge higher prices or sell higher quantities. The best way to make money with your print on demand business? Free marketing channels. Your best bet would be to promote your products for free on Instagram, Pinterest, or with affordable influencers who convert their audiences well. This will help you make money online instead of breaking even with paid marketing channels like Facebook Ads.

3. Make Money with Affiliate Marketing Affiliate marketing is one of the most popular ways to make money online. Throughout the years its popularity has gone up and down but it continues to prove to be a stable way to make money online. The best part about affiliate marketing is that you can be an affiliate for nearly any company, from Shopify to Amazon to Uber to FabFitFun. Affiliate marketing allows you to earn a living by promoting other brands. If you’re a savvy marketer, you can earn a commission from sales by promoting retail products, software, apps, and more. While earning a commission may seem small, keep in mind that you can be an affiliate for several brands and include several affiliate links on a single blog post. If you really want to make money online doing affiliate marketing, your best bet is to focus on content marketing. By building out a blog with several pages of content you essentially create an asset you can call your own. The best part about focusing on content marketing is that if an affiliate program shuts down, you can switch the affiliate link to a competitor without negatively impacting your side hustle income. 4. Start a YouTube Channel The highest-paid YouTuber is 7-year-old Ryan, who reviews toys on his YouTube channel which made him $22 million in 2018. In the number 5 spot is Jeffree Star, who made $18 million on YouTube and has a cosmetics brand that sells about $100 million in products annually. His YouTube (and Myspace) fame helped him use his influence to make money online beyond his YouTube earnings. Your YouTube channel should focus on a single niche so you can build a strong, loyal audience. For example, you can create makeup tutorials, stream video games, review products, teach skills, create prank videos, or anything else you think there’d be an audience for. The secret to making money on YouTube is to create content people want that either educates or entertains. You can use a headline that’s clickbait to entice people to watch or you can use keywords that are optimized for YouTube search. Once you’ve reached the 1,000 subscriber milestone, you can officially monetize your channel with YouTube ads.