Interesting Research on Businesses – What No One Ever Told You

Digital Marketing Benefits

Internet marketing is the process of doing your business well known through online. Promoting the business is currently embraced by both new and existing companies. Advertising of company products is mainly because of the transformation of technology. One is likely to note that many clients are currently connected to the internet, and therefore they are likely to view new updates regarding the product. It is through the internet advertising that persons from the entire continent can know your business and come buying your products.

Digital marketing is one of the techniques used by entrepreneurs to promotes both products and services using digital technologies such as the internet, mobile phones among others . Cost of advertising is reduced when business owners consider digital marketing as a way of advertising. Running of the company is effective union using digital marketing. An extensive range of clients and customers is reached when entrepreneurs consider using digital marketing as a form of advertising their businesses. Industries that are digitalised are able to be supplied their products easier compared to no digitalised firms. It is vital to note that digitals marketing enable users to receive significant discounts, this is because they are assured of timely payments on the stated date.

Several businesses have not been left behind a far as digital marketing is concerned to change for the better. For instance, in the subsectors of book publishing industries they still print hardcovers, and volumes of the manuscript as well as electronic books known as e-books.

Appropriate products and new ones are easily accessed when business embrace the use of digital marketing. Information regarding g the newly products is easily obtainable via the use of digital advertising. Similarly, employees as well as clients are able to connect and upload music, view international news. Both the new and existing business adopt the use of Twitter, Instagram, and Facebook as the primary ways of advertising their business via the internet. Photos of some new produces are easily accessed on social media platforms such Instagram and Whatsup.

More clients are attracted to businesses which use digital marketing to advertise their products which end up getting more annual sales. If new products are invented; customers are able to get the instructions on its usage by accessing the company’s site. The number of clients in your business increase since TV is popularly used by many people.

One vital thing to note is that entrepreneurs do want to have successful internet advertising. One of the complicated and more difficult tasks to the starters is to reach out at the best digital marketing technique. Challenges do arise to organizations which fail to understand the best technique to use in digital marketing.

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Analyzing the Advantages of Health Clinics

The pharmacies are small health centres from where medical support is given by the health and the medical practitioners that are similar to those that are offered in the main medical centres such as the hospitals and the dispensaries that are a way larger than them. There are many reasons as to why the pharmacies are important in the society for the medical support that they offer to the people. Some of the reasons as to why these medical centers are important to the people include the following. There are affordable services that are given in support of the people’s health and this a big advantage of the pharmacies towards the health of the society. There are doctors who are well trained in these medical clinics who are responsible for all the operations, and they are important in the operations because they give support equal to that given in other centers such as the hospitals and the dispensaries.

Pharmacies are many in number and thus making them very important because they can be accessed easily. This is very important in the situation of emergencies. Pharmacists are critical for the services that they offer which do not necessarily have to be the medication but also give references about various health issues and the suggestions. The pharmacists do the screening to determine the problems that one may have and hence provide the necessary help and also can forward a client to better medication in case the disease appears to be more serious than they can handle. The pharmacies are very important because they are free from various problems faced in major health centres which may include congestion and even poor sanitation. It is easy to ensure the good condition of a small health center than that which is large, and this makes the pharmacies better. The pharmacies can be run by various health experts who do not necessarily have to have a special training in a specific medical issue.

The medical specialists in the pharmacies are beneficial because they can visit and offer help in the clients home and one do not have to go to these centers for help. These outpatient services are advantageous for the confidentiality purposes, and they are hence dependable. They can also check the progress of a patient.

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Strategies for Picking the Finest Dry Cleaning Company

Cleanliness is a crucial recipe for a good life. Nonetheless, it can be very demanding to maintain high levels of cleanliness because of the difficulty of washing clothes . When you decide to execute the cleanliness chores yourself, it’s essential that you make sure that you’re knowledgeable about the appropriate measures to follow. But should you opt to acquire a dry cleaning business, you need to make sure that you receive the very best on the marketplace. This may be an uphill task if you aren’t knowledgeable about the appropriate actions to follow. You can use the tips explained below when finding the best dry cleaning company in the market.

Expertise of this dry cleaning is an essential consideration when locating the ideal. The good thing about obtaining a dry cleaning firm with expertise is the fact that you’ll receive decent excellent support and receive the real value for the money. If you’re searching for expertise, you need to appear at individuals as opposed to the business as a whole. The mistake made by most people is looking at the number of years a company has been operating and makes a decision. This leads into poor results and decisions.

Cost is also an important consideration when choosing the best dry cleaning company. You must think of a budget which you are able to spend. If possible, you can ask for price estimate so that you can choose a price that is most suited for you. When searching for a dry cleaning firm with the best prices, it’s important for you to look at cost quotes from different companies. This will allow you to get a business whose costs are within your budget range. But it’s essential that you reserve appointment together with the dry cleaning firm since this will make it possible for you to discover more about the business and make an educated option.

When choosing the best dry cleaning company you have to consider the safety of your clothes. You must make sure that you find a business that you can trust with your laundry. By giving your clothes to a company that can not be trusted might lead to the loss of your clothes. In accord with this, you can get recommendations from people which you could trust like your family and friends. With this, you will be able to better your chances of finding a company that is best suited to serve your needs effectively. It’s also essential that you create a follow up on the data obtained. When acquiring recommendations, you might even request industry regulators for information about the businesses which comply with the regulations.

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Guide for Selecting Outdoor Furniture

Outdoor furniture is additionally called cultivate furniture or porch furniture and this is a kind of furniture that is particularly intended to be utilizes outside in spots, for example, the garden. Outdoor furniture is regularly made of atmosphere safe materials, for instance, aluminum among various sorts of materials with the purpose of keeping away from mischief and rust on the furniture. This is because the furniture is usually placed outdoors and this means that it is subjected to different types of weather such as heavy rainfall and scorching sunny conditions.

Before picking any type of outdoor furniture, it is important to put a number of tips into consideration such as the material used in making the furniture. This is because outdoor furniture should be made of weather resistant materials which will ensure that the furniture lasts for a longer period of time. Before heading off to a furniture shop it is essential to likewise make a rundown of the furniture that will be in your porch for instance sits, seats and different sorts of furniture, as this will guarantee that one gets the correct sort and measure of furniture for their yard.

Before buying the furniture, for instance seats, it is vital to experiment with the seat to guarantee that it is agreeable as it isn’t fitting to pick any household item without giving it a shot as one may wind up getting baffled subsequent to obtaining it. It is also important to purchase outdoor furniture that is easy to manage and take care of and this means that one should ensure that they get to choose outdoor furniture that is easy to clean and maintain.
It is in like manner essential to consider the storage space of the furniture when picking outdoor furniture and this infers the furniture should not include a great deal of room in the event where one needs to clear the furniture outside. This infers one should pick furniture that is foldable and that can have a little measure of room and should in like manner be light to allow advancement of the furniture beginning with one place then onto the following.

The nature of the Outdoor furniture ought to likewise be fundamental when investigating obtaining Outdoor furniture and this implies one ought to pick furniture that is of good quality as this will guarantee that the furniture goes on for quite a while. This is because if one purchases low quality outdoor furniture then it will not last for a longer time and this will force the homeowner to purchase another set of furniture and this is usually considered as expensive in the long run.

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Why You Want Marble and Granite Floors and Why You Don’t

Aside from wood, marble and granite prove to be popular materials for flooring. Rich people usually go for these two for their expensive houses. The natural designs of marble and granite make them the perfect look for a luxurious home. But they can offer more than that. They are not only designed to look good, they have other advantages, too.

Marble and granite are aesthetically pleasing
There’s no question that some of the best-looking houses or parts of houses have marble or granite flooring. These materials will certainly wow any guest. They are also perfect for when you always want to feel luxurious even when you’re in your jammies.

The flat polished surface means no hard time cleaning
Both marble and granite need to be cared for regularly, that’s a given. But that doesn’t mean that cleaning everyday spills and junk is a chore. Spills or stains from drinks, food, or dirty shoes can be easily cleaned using a wet mop – no special chemicals required.

Marble and granite flooring can last long
With marble and granite flooring, aesthetic goes hand in hand with durability. Granite and marble are both hard, but make sure you’re getting premium grade. You won’t need to worry about stomping around your house as these can normally withstand pressure. These are also water-resistant with the right application of sealer.

Marble and granite floors, on the other hand, have disadvantages that may make you choose other flooring material instead. There are more than two materials for your flooring. Carefully review every aspect of these types of flooring first before you let go of your hard-earned money.

You have to make sure you hire someone who knows what they’re doing to install these precious materials
You can’t trust just anyone with the installation of marble and granite. There are certain conditions that must be met so that you will have no worries after installation. Only a reputable contractor near you can assure you that your flooring is in good hands.

You must have the budget for them
Marble is on the high-end when it comes to materials, so it’s not for everyone. Although granite is an option for those who want the marble look without the budget for it, homeowners might prefer opting for a still cheaper material that also offers durability.

Both types of flooring are heavy
You must specifically state that you want marble or granite when designing your home so that their weight can be taken into account. They must be taken into calculations so that the weight will not cause the upper floors to fall down, which is possible without good support.

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Excellence at Pukekohe High School

Pukekohe High School strives to be a positive place for learners. It environment that challenges and equips people to satisfy their potential in the process of attaining aspirations. The goal is to remain respected courtesy of the quality of their academic programs. The sessions include Pukekohe high e learning. The student population entails local as well as Pukekohe international students. The programs offer opportunities to students in culture, arts, sports and service as well as pastoral care.

The values upheld at Pukekohe High School are clear. Throughout the school, values are aspirations held for all interested and associated with the school. It amalgamates the community that serves as a catchment area. Both local and Pukekohe international school students enjoy learning programs that enhance their careers. Learning supports inquiry, innovation and curiosity through creativity, critical thinking and self-reflection.

Pukekohe High School prioritizes excellence in every endeavor. Students have to aim high and preserve the excellence personally, educationally. Accountability at Pukekohe High School involves being responsible, remaining honest and accountability. The management at the learning institution upholds respect optimally. It covers self-respect, respect for others as well as respecting everybody in the world. The learning process includes processes of developing careers for individual students. Career development be taught in the learning years. The program starts at year 9. Educators disseminate this knowledge in classrooms and through visiting speakers.

Career advice comes through face-to-face explanations. The lessons are important for students when they choose their careers. Transition courses to Pukekohe international students helps in integrating them to system. It is a timetabled course aimed at introducing students to the world of work through practical and theoretical pre-employment studies. Communicating to them is important and the school values the process.

The center of training at the institution is the gateway program. It does not follow a specific protocol. It is a type of job training for students. They gain the experience, as they engage in constructive areas of learning simultaneously. A person can contact the school online or through phone contacts. The STAR program helps students in secondary school to develop. Learners find suitable pathways to further their education through tertiary and university levels through the program.

Development of students goes through the context of Youth Guarantee sessions. They are lessons beyond what the curriculum offers. The program also provides for general development of students by providing for tester courses and academic extensions. Success of the school is anchored in academic achievement through personal excellence. Continually, the focus persists through school values. The values that drive the school are three. First, they raise achievement by encouraging students to attain highest levels.

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The Information you need to have when Buying socks.

As a matter of fact, choosing the right pair of shoes for sports is usually important. This is because you are able to keep the feet protected from getting injured as well as from odor. However, many people usually forget to buy the appropriate socks. When performing your activities, you are will have better performance when wearing the right socks.

Because of the physical activities the sports people are involved in, they wear sock to get cushioning for the feet, and keep off blisters and odor.Also, there are the different type of socks for all type of activities and they come in different styles as well. Again, hipster socks are available in a number of types and fabrics.

Depending on the reason for purchasing hipster socks, there are some considerations that you should make. There are many factors that a person can consider, but here are some you can read about.

Type of material.

The type of material is usually the important factor you need to consider when buying the type of hipster socks. This is because materials will give different cushioning, durability, as well as wicking ability. The ability of the material to take moisture and remove it from the skin is referred to as wicking. Socks that has got the wicking property helps to keep the feet dry as well as odorless.

Read about the different materials used in making socks.

A. Cotton socks are usually comfortable. However, they absorb but retain the moisture. This makes them not to dry easy. When the socks are wet, it is usually uncomfortable to walk in them and may result in blisters.

B. Woolen socks usually offer great cushioning due to their texture. When compared to cotton socks, wool socks are durable and maintain their shape longer making them long-lasting. Woolen socks normally have better wicking ability.

For sports, acrylic is the commonly used material for socks. They have better wicking ability than cotton. Because of this, they ensure the feet are dry and moisture free. At the same time, acrylic is durable, lightweight and soft. However, it is combined with other types of materials such as cotton make socks with improved wicking ability.

2. Type of sport.

This is another factor to consider when you are buying socks. This is because different socks are worn for different sports. For instance, there are running or athletic socks, hiking socks, as well as cycling socks. Running socks are often lightweight and provide better cushioning.

When the right socks are not worn, they may result in discomfort. For each activity, you need to wear the appropriate socks type.

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2018 Cool Printed Socks Buying Guide

Socks are imperative because they shield feet from the rubbing caused by walking around shoes or keep the feet warm as you relax in your office or house. There are an extensive variety of sorts of socks for women. Because the aggregate objective of the socks is the same depending on the use; the buyer should consider the fabric texture, their thickness, and their tallness. Furthermore, ladies, will find that there are a wide range of plans and examples to look over. These considerations can be termed as basic; you can go an extra mile and choose other features season the beauty of the socks. Cool printed socks whose style and design are of the modern design can be your ideal option. This guide aims at giving you tips to buy different types of cool printed socks for women including where to buy the at the most affordable cost and convenience.

It is always safe to start by understanding that there are various sorts of socks out there you can purchase. Socks are created differently and any shopper has to consider the activity which she will be doing with the socks. You will also realize that stores and malls normally arrange socks according to activities such as skiing, running or hiking. If you fail to use this decision standard the purchase may lead you to uneasiness when wearing the socks which can incite foot wounds.

For those who are shopping cool printed socks for running activities, they are available in different thickness, styles, and cuts.

Your ideal cool printed socks as an athlete should provide comfort during workout as well as support. Moreover, you should consider the material of the socks; they should moreover be particularly porous to hold sweat so as to keep your feet free from blisters. The good thing about athletics socks is their great versatility; you can still use them for other activities. With this in mind, cool printed socks gives you an extra advantage because they are beautiful; you will look cool as you do your physical activity and also beautiful in case you opt to use them for other activities as well.

For those who are shopping for hiking socks, ensure that they have extra padding on the heel as well as ball on the feet. This you can base your selection based on the feet volume; it can be high or low. You can also shop mountaineering cool printed socks which are tall to be worn by tall mountaineering boots.

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Why You Should Engage in Marketing through an Affiliate Website

Most people have heard about affiliate marketing and affiliate websites but they don’t know what they really do. Basically, affiliate websites or affiliate marketing involve pushing a specific action towards a certain website after which you get paid. For example in this sense, you can benefit from affiliate marketing by driving customers to a certain website where they can buy goods or get services. The process of doing affiliate marketing usually involves putting links in your website to direct people to another website. There will be no harm in you investing in an affiliate website and trying the job because it is one of the most upcoming and well-paying. Below, you find the advantages that you get or gains you make from investing in an affiliate websites in order to do affiliate marketing.

The first benefit of affiliate marketing is that it is performance-based and therefore the more you work, the more money you make. Because of this, you become your own boss by deciding the number of conversions that you want to make because you and through commissions. Another benefit of affiliate marketing is that you be able to do the job for any kind of market because they are very many websites that would love more visitors. Because you help businesses get new markets where they can sell, you get high commissions as rewards. This should be a motivating factor for you to look for your own affiliate website in order to do marketing.

By using an affiliate website, you’re also helping yourself to create a website or a brand and enable it to grow and in future will bring you profits..This happens as more and more people get to visit your site and therefore before they are directed through a link to another website, they will have will your products and that is how you grow your brand. Investing in an affiliate website is not costly and the process of marketing or growing your brand through affiliate links is also not expensive making it a very good option. You will only be required to pay for the services of a professional designer who can design a great website for you that you can use to do affiliate marketing. Companies that have specialized in making affiliate websites are able to design websites that are going to help you to best launch a career in affiliate marketing and this is another reason why you should give it a try and get the benefits.

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25 Tips To Live a Healthier Life

How healthy are you? Do you have a healthy diet? Do you exercise regularly? Do you drink at least 8 glasses of water a day? Do you get enough sleep every day? Do you live a healthy lifestyle?

Our body is our temple, and we need to take care of it. Do you know that over 70% of Americans are either obese or overweight?[1] That’s insane! Think of your body as your physical shell to take you through life. If you repeatedly abuse it with unhealthy habits, your shell will wear out quickly.

Life is beautiful and you don’t want to bog yourself down with unnecessary health problems. Today, your vital organs (kidney, heart, lungs, gall bladder, liver, stomach, intestines, etc.) may be working well, but they may not be tomorrow. Don’t take your good health for granted. Take proper care of your body.

Good health isn’t just about healthy eating and exercise — it’s also about having a positive mental health, a positive self-image, and a healthy lifestyle. In this article, I share 45 tips to live a healthier life. Bookmark this post and save the tips, because they are going to be vital in living a healthier life. 🙂

  1. Drink more water. Most of us don’t drink enough water every day. Water is essential for our bodies to function — do you know over 60% of our body is made up of water? Water is needed to carry out body functions, remove waste, and carry nutrients and oxygen around our body. Since we lose water every day through urine, bowel movements, perspiration and breathing, we need to replenish our water intake.Furthermore, drinking more water aids in losing weight. A Health study carried out among overweight or obese people showed that water drinkers lose 4.5 more pounds than a control group. The researchers believe that it’s because drinking more water helps fill your stomach, making you less hungry and less likely to overeat.

    The amount of water you need depends on your age, weight, humidity level, and your physical activity. There used to be a recommendation to drink 8 glasses of water, but in 2004 this recommendation was removed and healthy adults are recommended to use thirst to determine their fluid needs.[2] Bear in mind that food intake contributes to our fluid intake too — fruits, soups, juices have high water content. How to tell if you need water: if you have dry lips, dry mouth, or little urination, you’re probably not hydrated enough. Go get some water first before you continue this article!

  2. Get enough sleep. When you don’t rest well, you compensate by eating more. Usually, it’s junk food. Get enough rest and you don’t need to snack to stay awake. Also, lack of sleep causes premature aging, and you don’t want that.
  3. Meditate. Meditation quietens your mind and calms your soul. If you don’t know how to meditate, don’t worry.
  4. Exercise. Movement is life. Research has shown that exercising daily brings tremendous benefits to our health, including an increase in life span, lowering of risk of diseases, higher bone density, and weight loss. Increase activity in your life. Choose walking over transport for close distances. Climb the stairs instead of taking the lift. Join an aerobics class. Take up a sport of your liking (see tip #5).
  5. Pick exercises you enjoy. When you enjoy a sport, you naturally want to do it. Exercise isn’t about suffering and pushing yourself; it’s about being healthy and having fun at the same time. Adding variation in your exercises will keep them interesting.
  6. Work out different parts of your body. Don’t just do cardio (like jogging). Give your body a proper workout. The easiest way is to engage in sports since they work out different muscle groups. Popular sports include basketball, football, swimming, tennis, squash, badminton, Frisbee, and more.
  7. Eat fruits. Fruits have a plethora of vitamins and minerals. Do you know that oranges offer more health benefits than Vitamin C pills? Satisfy your palate with these nutritious fruits: Watermelon, Apricots, Avocado (yes, avocado is a fruit!), Apple, Cantaloupe, Grapefruit, Kiwi, Guava, Papaya, Strawberries. If you intent to consume a large quantity of fruits at one go, consume fruit with some fats — such as a dressing, almond butter, olive oil, avocado — to reduce the glycemic load.
  8. Eat vegetables. Like fruits, vegetables are important for good health, with many important vitamins and minerals. Onion, leek, and garlic are prebiotics — essential food for good gut bacteria. Spinach, kale, swiss chard, and turnip greens are dark leafy greens with high mineral content. Beyond just eating vegetables, be sure to consume a variety of different vegetables for diversity in good gut bacteria. What are your favorite vegetables and how can you include more of them in your diet today?
  9. Avoid excess fiber intake. Contrary to what the food and medical industry promotes, excess fiber intake is detrimental for constipation and smooth digestion. The more fiber you take, the bulkier your stools, the slower your colonic transit time, and the more difficult it is to pass motion (which leads to constipation, piles, anal fissure). Too much fiber also contributes to excess gas and abdominal bloating.Why do so many doctors, cereal boxes, supermarket aisles, studies, etc. recommend a high fiber intake then? According to the Harvard School of Public Health, this recommendation originated from a large macro-study that suggested that high fiber intake may lower risk of colon cancer. This study did not account for factors like lifestyle and diet, and it led to an industry-wide recommendation to eat more and fiber, without consideration of their current diet and gut status. Many high-fiber foods also contain vitamins, minerals, and phytochemicals, that are helpful for the body. People who consume a high-fiber diet are likely to eat less red meat, drink less alcohol, smoke less, and get regular exercise – all healthy behaviors that can reduce cancer risk.[3]

    Should we cut out fruits/vegetables then? No. Firstly, fruits and vegetables contain fermentable fiber, which is essential for the good gut bacteria. Secondly, much of fruit/vegetable content is water. For example, watermelon contains only 0.4% fiber, while lettuce contains 1.3% fiber. Unless you consume big bowls of salads every day for every meal, it’s difficult to over-consume fiber from fruits/vegetables alone. Moderate intake of fiber from whole plant foods is beneficial for good gut bacteria.

    The fiber sources to watch out are cereal grains. Multi-grain bread has 12% fiber and multi-grain cereals can have 22% or more fiber. High-fiber, whole wheat, and whole grains are the “in” thing today; some cereals have over 30% fiber!

    My personal recommendation: (1) Cut down on whole grains/wheat; (2) Eat fruits/veg as per normal; (3) Eat other things in moderation. A typical diet with fish/chicken (zero fiber), dairy (zero fiber), low fiber fruits/vegetables, and some potatoes/rice is already low fiber. On the other hand, when you stuff yourself with fiber, you may notice bloating, bulkier stools, and even piles / anal fissures.  (real people who ate a high fiber diet based on doctor recommendations and suffered from constipation, bleeding, etc.)

  10. Pick different-colored fruits/vegs. Fruits/Vegetables with bright colors are usually high in anti-oxidants. Anti-oxidants are good for health because they remove free radicals that damage our cells. Eat fruits/vegetables of different colors: White (Bananas), Yellow (Pineapples, Mango), Orange (Orange, Papaya), Red (Apple, Strawberries, Tomatoes, Watermelon), Green (Avocado, Lettuce, Cucumber), Purple/Blue (Blackberries, Prunes).
  11. Get your macro-nutrients. Macro-nutrients are nutrients needed in bulk amounts to ensure normal growth, metabolism, and well-being of our bodies. The 3 macro-nutrients needed by humans are carbohydrates (sugar), proteins (amino acids), and fats (lipids). There are many funky diets today from high/low carb to high/low protein to high/low fat. While you are free to eat whatever you want, we need carbohydrates, proteins, and fats (known as macro-nutrients) for a healthy body. Carbs give us immediate energy. Proteins help repair tissues, heal wounds, and create enzymes and hormones. Fat is needed to build cell membranes; for blood clotting, muscle movement, and inflammation; and to absorb certain vitamins and minerals.Be careful of fad diets. Eat a diet with a well-rounded distribution of macro-nutrients (40% carbs, 30% proteins, 30% fats, vs. being skewed to one particular group). In a study of pre-diabetics, those on a “high protein” diet (defined as 40% carb, 30% protein, 30% fat) resulted in 100% remission of pre-diabetes to normal glucose tolerance, while those on a high carb diet (defined as 55% carb, 15% protein, 30% fat) resulted in only 33% remission.[4]
  12. Get your micro-nutrients. While macro-nutrients provide our bodies with the bulk energy to function, we need micro-nutrients, i.e., vitamins and minerals, to orchestrate a range of physiological functions.[5] Deficiency in any vitamin or mineral will cause dire effects on our body. Make sure to eat a range of different food to meet your micro-nutrient needs. Eating different food also ensures you have a diverse set of gut flora, which is important for optimal health. Here is a list of micro-nutrients needed by our body.
  13. Cut down on processed food. Processed food is not good because (a) most nutritional value is lost in the creation of these foods and (b) the added preservatives are bad for our health. Many processed foods contain a high amount of salt, which leads to higher blood pressure and heart disease. In general, the more ingredients a food has on the label (ending with ‘ite’ or ‘ate’), the more processed it is. Eating 50 grams of processed meat a day has also been found to increase the risk of colorectal cancer by 18%.[6] Go for less processed food, such as a baked potato over chips, a fresh fruit over canned fruit, steamed fish over canned fish, or organic produce over food with high preservatives.
  14. Choose white meat. Cut out red meat. Red meat has been repeatedly established to increase colon cancer risk.[7][8] Cut out red meat (or at the very least, limit your consumption). Substitute red meat with white meat such as chicken and fish. Increase your fish intake which seems protective against cancer. Fish also has healthy fats, a large source of omega-3 fatty acids, protein, and vitamin D.
  15. Go for healthy fats. As mentioned in #11, fat is a macro-nutrient and is essential to a healthy body. Fat is not the enemy — trans and saturated fats are. And trans/saturated fats are in many products today. We need healthy fats which are monounsaturated and polyunsaturated fat.
  16. Avoid trans fat (Bad fats): Increases harmful LDL cholesterol and reduces beneficial HDL cholesterol. Common sources: Solid margarines, commercial cookies and pastries, fast-food French fries, “partially hydrogenated oil” in food ingredients.
  17.  Limit/Avoid saturated fat (Bad fats): A diet rich in saturated fats can drive up total cholesterol, and tip the balance toward more harmful LDL cholesterol, blocking arteries. Common sources: Red meat, whole milk and other whole-milk dairy foods, cheese, coconut oil, many commercially prepared baked goods and other foods.
  18.  Take monounsaturated fats (Good fats): Common sources: Olive oil, peanut oil, canola oil, avocados, most nuts, high-oleic safflower and sunflower oils.
  19.  Take polyunsaturated fats (Good fats): Polyunsaturated fats are essential fats. They are required for normal body functions but your body can’t make them, so you must get them from food. These fats lower LDL and triglycerides and boost cholesterol profile. Common sources: Salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, unhydrogenated soybean oil.
  20. Love yourself. How much do you love yourself on a scale of 1-10? Why? How can you love yourself more starting today?
  21. Go barefoot walking/running. There are many benefits of barefoot walking/running, from better posture, less stress for your feet, less stress for your joints, etc. If the terrain in your neighborhood is too sharp, wear barefoot shoes. I’ve been running barefoot since May 2010 and loving it.
  22. Purge negativity from your life.
  23. Purge negative people. Positive mental health is part of a healthy life. You don’t need toxic people in your life. If you feel that a friend is overly critical or negative, let him/her go. If you’re dealing with backstabbers, let them go too.
  24. Avoid trigger foods. Trigger foods make you go berserk and binge after you eat them. Everyone’s trigger foods are different (mine used to be doughnuts, pastries, and chips), but generally trigger foods are candy bars, chocolate, confectionery, chips, cookies, or anything with a high level of refined sugar, salt, or flour. These foods cause a blood sugar imbalance, hence triggering one to eat more. What are your trigger foods? Identify them and remove them from your diet.
  25. Breathe. Deeply. Oxygen is vital for life. You may know how to breathe, but are you breathing properly? Most of us don’t breathe properly — we take shallow breaths and breathe to 1/3 of our lung capacity. Athletes are coached proper breathing techniques to get their best performance. A full breath is one where your lungs are completely filled, your abdomen expands, and there’s minimum movement in your shoulders.