Monthly Archives: December 2019

4 Diet Keys to Living Longer

We’re in an era where people are living longer than ever before. Just fifty years ago, in 1970, the average lifespan was 58.8 years. In 2019, the average lifespan is 72.6 years. In just fifty years, the average life expectancy has risen more than 23%. There are a number of factors contributing to this increase, including diet, access to vaccines and healthcare, and better technology. 

While some people may pass away younger or older, it is important to remember that this number represents the average. But what if you’re above average? If you’re above average and want to live longer, here are some diet keys to help you reach that goal.

Enjoy some variety

Whenever someone mentions eating a healthy diet, your mind may automatically travel to the ideas of “eat the rainbow” and getting in your five portions of fruit and vegetables each day. This basic understanding of healthy eating is actually an accurate description of an underlying necessity. When aiming to lengthen your lifespan, you need to keep healthy. 

A healthy weight means a healthy heart, and a healthy heart can keep pumping for many years to come. Therefore, it is important to eat a healthy diet that is filled with whole grains, fruit, vegetables, healthy fats and proteins. Ensure you eat everything in moderation and in the right proportions. 

Five portions of fruit and vegetables each day can ensure you are getting the right vitamins and minerals, increase your water intake, and decrease sugar cravings.

Get moving

Most people expect to see diet and exercise right next to each other in a healthy lifestyle guide. Sure enough, to prolong your life, you need exercise. Just as a healthy diet can keep your heart healthy, exercise can strengthen the heart. 

Being fit makes the heart work less, thus causing less damage from strain, and thus allowing it to pump for longer. More pumps equals more life. While you may find different places giving different advice about exercise, it is important to exercise in moderation. 

Training too hard could cause more damage than not training at all. Therefore, choosing your exercise regime carefully and within limits that are suitable for your body and your situation are extremely important to longer life. Consider seeing a biokineticist and consult your doctor before taking on any exercise regimen.

Don’t eat too much

There are times when you just want to eat everything. Occasions like Thanksgiving and Christmas are tempting since you’re surrounded by so much good food. However, overeating has its own dangers. While it is not a common occurrence, overeating can cause your stomach to rupture and this will certainly shorten your lifespan. 

While you can eat a little more food on these occasions, it is important to not go overboard. It might even be useful to practice intermittent fasting for about a month leading up to one of these big holidays. 

Intermittent fasting allows that you spend a few hours a day, or a few days a week fasting. This can allow for a bit more food on these special days without messing up your diet too much.

Limit alcohol

Usually, people associate health with being boring, and even more people associate alcohol with having fun. It is not essential to cut alcohol out completely, but limiting your intake to two units a day can decrease your risk of early death. 

However, you can consume slightly more wine than beer and spirits without causing more damage. Wine contains antioxidants that are not present in beer and spirits, and these can help you be healthier

If you are already a non-drinker, don’t stress. There have been no observed benefits to increasing your alcohol intake if it’s at zero. So, there is no need to take up drinking if you don’t drink, but it is important to moderate your consumption if you do drink.

Choosing A Brand Name: 4 Factors To Consider

It is not uncommon for the first thing to reach customers about a particular brand to be the name of the brand itself. They may read about it by name to start with or hear about a name by word of mouth. Regardless of how news of a business reaches them, what is held within a name will literally “brand” that initial impression in the minds of potential customers from the get-go. So, it is safe to say that if a name does not pique their interest from the name alone, then they may not recognize what you have to offer them as a service to improve their lives in some way. A lot of weight is placed on a name. With that in mind, let’s get into a few things to consider as you choose the right one for your brand.

It Needs Relevancy
To start with, your customer absolutely needs to know what you can offer them right when they hear about you. For some business owners, deciding on a name for their company is part of the fun. As for others, it isn’t about that at all, but rather is something that is taken in a more logical manner. Whether you are more of a creative type or not, choosing the right name for your company is something that should always be taken seriously. What the company is should be explained within a name before a customer even gets to reading the slogan of any particular brand. If a customer can’t easily figure out what the company is about just by hearing the name alone, then that could lead to some missed opportunities.

Standing the Test of Time
A brand name is something that you can’t go back on. Very rarely do brand names change. When they do, however, it is usually due to some internal change within ownership of the company and is often altered to something similar to what it was previously. A good example would be companies that rebrand themselves in order to achieve a more improved image. Unless there is good reason for you to change the name of your brand, it is suggested to really do some deep thinking on a name that you wouldn’t mind sticking with for the long term.

Is the Domain Available?
Before deciding on a name, it is absolutely important to make sure that the domain name that your company will do business under is available. Once you know that it is, you should purchase the domain immediately in order to ensure that you will have it for your business purposes. An online presence is essential for any modern business to conduct most of their transactions. Since most people are turning to the internet for most of their needs nowadays, not owning the website that matches your brand’s name can create confusion and potentially lead to lost business.

Check on Its Own Availability
Yes, having your own website is important for your presence as a reputable brand. However, the most important thing of all is to make sure that your brand name is not already owned by another, potentially competing business. Even if the brand name you want to go with is taken but not by a business in the same industry, it is still best to err on the side of caution and not go with a name that has already been registered with someone else. This can avoid lawsuits and other issues that are better avoided, in order to protect your brand’s image.

Starting A Landscape Project: What Will Your Landscaping Cost?

When you are planning a big landscaping project, you need to know how much it will cost. You can do some research online before the project starts, and you should work with your landscaping contractor to ensure that you have a proper estimate before work begins. You can adjust the estimate here and there with your contractor’s help, and you can transform your home or property into something beautiful.

Are You Asking For Tree Removal?

A lot of landscaping projects start with tree removal because you need to open up space around the property. Expect to pay for every tree that needs to come down, and make sure that have budgeted for stump grinding on the property. When the ground is clear, you can continue with your landscaping project.

Are You Planting Trees?

One of the landscaping tips that some people get is to planet trees. However, you are told to plant evergreen so that they will look good throughout the year. Plus, these trees will not shed on your property. You can plant flowers or bushes around these trees, and the trees will never grow so large that they choke out the other plants.

Are You Planting Grass Or Using Sod?

Your landscaper needs to charge for all the sod that is planting, and you must spend time making sure that the sod is watered properly. If you are planting grass seed, you will pay for the seed, the fertilizer, and maintenance of the grass. Plus, your landscaper may tell you that the soil needs to be aerated. Every property is different, and you need to make sure that you have reviewed all your options before signing a contract.

Plant Flowers

You can plant as many flowers, bushes, and shrubs around your property, but you will pay for each plant. Plus, you need to make sure that you can care for all these plants. Some plants are very easy to care for because they cover a large area with almost no care at all. You could ask your landscaper to cover a hillside with juniper bushes, and you could put standard holly bushes in front of the house. Plant flowers that do not need to be trimmed that often, and ask the landscaper if you need to bring any of those flowers inside.

Walkways And Pathways

You can build in walkways and pathways around your property that will be a nice touch. However, you need to decide what kind of pavers you want, if you want the pathways to be made from loose rocks, gravel, or cobblestone. When you add these touches to the lawn, you will add to the price because you must pay for all the materials. Plus, the grass and other landscaping materials will need to be moved around these features.


When you have planned your landscaping project, you must account for all the expenses below. There are a few things here that you might not want, but there are some services that everyone homeowner needs. You should remove trees that are in the way, and you must plant flowers or bushes that are easy to care for. Make sure that you have nice pathways around your house, and ask the landscaper how much work you need to do to keep your grass green.

Why Stress Management is So Important for Your Health

As you watch the second hand on your watch tick ever closer to a deadline that you know you’re not going to meet, your stress levels start rising. When you sit in traffic, argue with a loved one, or lie awake dreading the next day at work, your body enters a state of stress.

You’ve heard people saying that stress is bad for you, and this is really true when you look at its potentially adverse effects on the entire body. Learning to manage your stress can save your life when you think about it.

Here’s what a failure to manage stress does to the body:

Your muscles

The fight or flight response generated by the release of stress hormones when the brain senses the need for a heightened state of alertness causes your muscles to tense. The muscles relax as the stress eases and return to their regular state. However, persistent stress does not give the muscles the opportunity to untense, leaving them in knots, which are painful.

Tight muscles in the back and neck lead to tension headaches, which are treated with pain medication. Using pain medication on a chronic basis to treat these headaches is treating the symptom, not the cause, and it potentially dangerous because they can be dependency-forming. 

More people are turning to products from companies like to help them relieve the pain more naturally.

The endocrine system

Endocrine system regulates the production of hundreds of hormones from different glands in the body. Among them are the adrenal glands, which produce adrenaline and cortisol when the hypothalamus in the brain detects a threat that requires a response.

Upon the release of the stress hormones, blood is pumped in greater quantities to organs, such as the heart, and other areas, such as the muscular system. After the threat has passed, stress hormone levels should return to normal at the command of the hypothalamus. However, this doesn’t happen when the presence of the stressor is constant.

The cardiovascular system

When adrenaline and cortisol enter the bloodstream, the heart starts pumping faster because of the increased blood supply. The heart needs to work harder to handle the volume of blood, so it beats more frequently and powerfully.

The increased blood flow to and from the heart places the arteries and veins under pressure, causing high blood pressure, or escalating already high blood pressure to dangerous levels. Hypertension is a well-known cause of heart attacks and strokes.

The respiratory system

Your breathing speeds up when you experience stress to allow your lungs to oxygenate the increased blood flow to the heart. That’s why you are encouraged to take deep breaths when you feel stressed.

However, for people with pre-existing respiratory conditions like emphysema or asthma, breathing can be disrupted by the onset of stress. A lot of asthmatics find themselves reaching for their pump when they’re feeling stressed for this very reason.

The digestive system

As soon as your body perceives a threat to its safety, a rush of glucose enters the bloodstream. It is intended to give you an energy boost as you fend off the danger. But if you don’t act to neutralize the threat, the glucose remains in your system, and it needs to be metabolized. Your body might not be able to do this quickly enough, which increases your chances of developing type 2 diabetes.

Stress also affects how your body digests the food you eat. The digestive system is comprised of many processes that break the food down, absorb it, and dispose of waste. Once it is disrupted, it is possible to have diarrhea, constipation, nausea, or vomiting.

The impact of stress on your body

Although many people may associate stress with a small headache or other minor or mild annoyances, unchecked stress can actually deliver a huge array of negative health impacts that can contribute to disease and, ultimately, early death. Here is a brief overview of the way stress impacts your body and what you can do to minimize harmful stress effects in your life.

What is stress?

Stress is the body’s natural and helpful reaction to environmental and mental triggers. In actuality, stress is an extremely important biological process that catalyzes problem-solving, facilitates new muscle growth, aids in recovery from illness or injury, and improves an organism’s ability to survive in its environment.

The key difference between healthy stress and unhealthy stress is the amount and intensity. Unfortunately, in today’s modern world of fast-paced movement and nonstop action, many Americans find themselves victims of chronic, systemic stress. Add into the equation the unhealthy diet common to the West, and the results can be disastrous.

How Stress Works on the Human Body

As mentioned earlier, stress is natural and a certain amount is even desirable. However, the chronic stress that medicine has identified as so harmful to health has a number of telltale signs. Physical effects of stress include chest pains, high blood pressure, inability to fall asleep and stay asleep, digestive problems, intense headaches, and more. Mental health can suffer just as drastically from stress because of higher anxiety levels, more depression, and less motivation to make necessary lifestyle improvements. Studies have estimated that nearly half of all American adults experienced negative health impacts because of their stress levels.

Remedies for Stress

The most critical strategies for minimizing unwanted, chronic stress are eating a healthy diet, getting regular exercise, and ensuring you have plenty of sleep. All three of these exert anti-inflammatory action on the whole body. Because inflammation is one of the most dangerous by-products of stress, reducing it is crucial to restoring your health. Diets rich in crucial vitamins and minerals replenish the body’s natural supply of stress-fighting compounds. Exercise releases a range of beneficial hormones, among other effects, that quiet the mind and promote relaxation. Sleep is the body’s natural repair process where cells damaged by unchecked stress are repaired or recycled, so getting enough is vital.

In addition to diet, supplements can be effective. Herbonaut produces CBD oil which has been proven to combat stress effectively. The ability of CBD, an extract of the cannabis plant which stands for cannabidiol, is a focus of intense scientific research into its healing properties, particularly its ability to promote sleep and reduce anxiety. Study after study has proven its ability to promote resultful sleep while reducing anxiety (stress). The most exciting angle of this new treatment is that, unlike pharmaceutical competitors, there is no risk of addiction with CBD supplementation.

Just because high-stress levels are rampant in today’s world does not mean that unhealthy stress levels are normal or acceptable. If you are serious about reducing the stress in your life and its associated health impacts, consult an experienced provider and set up a plan to combat it. You don’t have to accept chronic stress in your life.

6 Tips For Diversifying Your Portfolio

Many people have devoted large portions of their life and career to understanding the ups and downs of the market. While much effort has been put towards developing an explanatory model that can be used to predict future trends no such model exists.

Not all markets perform the same in a bull or bear market and some may cause an individual to suffer losses in their portfolio. If the portfolio is heavily invested in one or two areas the investor is exposing themselves to heavy losses. For this reason, one needs to diversify their portfolio. Here we will look at some of the basic strategies one can use to diversify their portfolio.

Invest In Different Investment Vehicles: Stocks are the most common investment vehicle found in the average portfolio and for good reason. They often provide good returns and can even provide benefits like dividends. 

This being said, other types of investment instruments exist which can give one a more well-rounded portfolio. ETFs, Commodities, Real Estate Investment Trusts (REITs) are good examples of other options.

Fixed Income Securities: The most common type of Fixed Income Securities are Bonds, Treasury Bills, CDs, and Asset-Backed Securities. These types of investment vehicles pay a fixed return and do not fluctuate based on market conditions. While the reward is much lower, so is the risk.

Understand Basic Market Movements: Diversifying one’s portfolio is easy in concept but not always in practice. Knowing what to invest in and when can be a difficult task. While one may not be able to predict market swings, one can usually say fairly reliably which industries tend to do better in certain market conditions. Gaining a grasp of basic macroeconomic concepts will certainly help an individual choose the right type of investment vehicle at the right time.

Consider Forex: While currency is not considered to be a standard part of one’s portfolio, it has certainly paid off well for many individuals. Buying and selling currency follows the same principles as buying as selling a stock, instead, the markers which one looks at are the country’s economies. To learn more about Forex visit Forex Academy.

Stay Vigilant: Not all stock picks are going to work out. This is just part of investing. Many people have a hard time knowing when to sell or “cut their losses”. Many get emotionally attached to a particular security; always believing it will “go back up”. One should be constantly analyzing their portfolio, looking for stocks that are not performing and sell them before they incur further losses. 

Asset Allocation Fund: For those who want a diverse portfolio but don’t have the time to conduct market research, an investment vehicle called an Asset Allocation Fund that provides an investor with a diverse portfolio across different asset classes. Many options exist depending upon one’s risk tolerance, preferred type of investment vehicles, and other variables.

How To Start An Online Store

Many people have turned to e-commerce as either their main source of income or as a way to produce a supplementary income stream. Regardless of one’s reason, the process of creating an online store is the same.

Here we will look at the basic steps involved in creating an online store where one can sell their products as well as a few tips to ensure success.

Choose A Product: Most people already have a product in mind, but many don’t. It is important to choose something for which there is a current demand. The most common reason for business failure is, simply put, no one wants to buy what the business is selling.

Analyzing market trends, researching opportunities in niche markets, and determining if one can offer a desired product at a competitive price is required research. 

Purchase A Domain: To have an online store some sort of web presence is required. Almost always this is in the form of a website. A place where potential customers can visit to learn about the product(s) being sold as well where they can be purchased. Many services such as GoDaddy, Bluehost, DreamHost, and others.

Create An E-Commerce Plan: Determining what product to sell is not enough, one must also determine their supply chain and logistic concerns as well. Will the business keep physical stock somewhere? Will they dropship? Will they use services like Amazon and Shopify?

One needs to be honest with themselves at this stage. Many people become emotionally attached to their idea and continue with it even if their analysis shows that shipping and sourcing costs are too high for them to compete in the field.

If one chooses to build their own ecommerce platform it is highly recommended to choose to trusted Kansas City Web Designer.

It is better to abandon an unprofitable business idea and search for a new one than invest in a business that is likely to fail.

Decide Upon Payment Method: Most web hosts offer payment processes services. One will need to determine if their customers would prefer to pay via credit card or PayPal. Not all hosts offer PayPal payment processing.

Marketing: Having a website and a product is not enough. Potential customers need to be aware that the business exists before they buy their products. For this reason one requires marketing.

In order for one’s digital marketing campaign to be successful one must first decide how best to reach its target audience. This will require a bit of research into the typical internet behavior of their potential customers.

Luckily, many advertising platforms exist that match advertisers to potential customers based on their internet activity. The most common platforms are Google, Facebook, Bing, Instagram, and Twitter.

SEO: Search Engine Optimization is often grouped in with advertising but is a different thing entirely. All search engines have algorithms that determine how different websites rank in response to a search query. Being one of the top search results for whatever product one is selling will lead to higher sales and more visibility. SEO can be hard to understand at first. This SEO company in Kansas City has a quality tutorial that can help SEO newbies optimize their website.

Which Professional Certification is Right for You?

Deciding to pursue certification is a big step in your career that fortifies your next career move, and adds value to your experience. It also increases your chances of improving your paycheck and increases your chances of getting a better paying job. 

However, the challenge lies in choosing the right certification suited to career goals and specialty. Certification in the IT industry is quite valuable as they indicate a relevant and current set of skills. The industry is always changing and is highly competitive, so the more certifications you consider, the more valuable you actually become. 

The value of a certification

Certification is quite valuable because 85% of IT professionals have at least one certification and it is proven that this increases the chances of getting hired. The IT industry is one of the industries that value additional certifications on top of qualifications due to its ever-changing nature. Certification adds value to both the individual and the organization in the following ways: 

1. Increased professional credibility. A hiring manager will have faith in seeing that you are dedicated to constantly improving in your career. The company will see your value and the potential value you can bring to the organization. 

2. A sense of achievement. When you become good at something, it is a great confidence boost and you become more confident in taking initiatives and solving problems. Once you become a subject matter expert in a particular field, you can be trusted any arising challenges related to your field of expertise. 

3. An improved job search. At times, a company is looking for a specialized set of skills and with a good certification, you may stand out as a superior candidate for a position.

4. Adding value to a company. An organization is always looking for ways to evolve with technological advancements and having access to skills that propel them into the future is an added advantage. Most hiring managers look to fill a skills’ gap and certified employees are the best to hire. 

Choosing the right certification

You should never rush or hastily choose a certification because it could be a waste of money when you find that it is not what you need. When selecting the one, you need to decide what you need to accomplish, whether it is advancing your career or adding a new skill to your resume. 

Your motives for a certification are important because they will motivate the path you choose. For instance, you might simply want a salary increase, so you might take certification for PMP. However, you might choose something else if the idea to simply expand on your knowledge to add value to your own career progression. 

In IT, a fresh set of skills is essential. Thus you need to choose something that aligned to your career and can add value no matter where you work. Lastly, you need to choose a certification that will keep you invested in developing your skills set. Ask yourself what your goals and how a new certification will accommodate them, and take your time in making a decision.

Lastly, you need to always think about the future and where global IT is headed because it is an ever-changing industry. Understand what is in demand and evaluating where you might be lacking will allow you to improve your planning for the future. 

It is always best to take on certification at a time while working so you can plan your time accordingly. The most important part of being certified is always ensuring that your certification is up to date and ensure that you take the relevant tests to update your knowledge. 

4 Ways to Increase Traffic to Your Website

Without the necessary traffic, even the best of websites cannot succeed. So, when you’re putting a site together, you need to be sure that you’re doing everything you can to get people to visit your site. This is what separates successful websites from their failed counterparts.

If you’ve already set up your website and you’re worried about not generating enough traffic, there’s no need to worry. With a few tweaks and adjustments, you’ll soon have your site experiencing more traffic than LA’s freeway system.

Here’s what you need to do:


Go onto your website and view it through a visitor’s eyes. Does it take a long time to open? If it does, you’re in trouble since many people will wait an average of 5-7 seconds for a site to open.

When it doesn’t, they’ll exit and go and look somewhere else. One of the biggest culprits that slow your page down is images, especially when they have not been compressed. Get your web designer to have a look and see what is causing the slowness and determine how to correct the issue.


When the internet was new, most people used PCs and laptops to surf the web, and so sites were designed with these devices in mind. Today, most surfing is done on smartphones, which come in different shapes, sizes, and capacities.

If you do not accommodate this, people who access your site on a smartphone will need to pinch and scroll to see the width of your site. This is as good as telling them to exit your page and look somewhere else.


What are you publishing on your website, and does it add value for the visitor? The content you post can make or break your site, so never undertake this process lightly. You should be publishing meaningful, well-written content regularly.

This is where a lot of websites lose customers, especially when the content is full of mistakes. An error-ridden piece of writing reduces your page’s credibility. You might need help with your content, so engage writing services for assistance.

Search engine optimization

SEO is a vital component of keeping your site visible on the web. If you’re new to it, SEO is the use of critical keywords that help your site rank higher than others on search engines like Google. Investigate the keywords that relate to your business and make sure they are used on your website.

But bear in mind that there is such a thing as SEO saturation, which is when you overdo it on the keywords and endanger the credibility of what you’re saying.

Go social

Social media is the most powerful weapon in your arsenal of tools that will generate more traffic on your website. Market your site on Twitter, Facebook, and Instagram by creating links to it in your posts.

Remember that each platform appeals to a different audience, and the way you post depends on which one you’re using. A Twitter post will not be the same as a Facebook post. Social media marketing can take up quite a bit of your time, but it gets results.


You need to use your website to build a database of visitors, so invite visitors to leave their email addresses while they’re on your site. Use the database actively by engaging in email marketing, which includes a regular newsletter and urgent newsflashes, such as when you’re having a sale.

Again, don’t overdo it by bombarding people from your database with too many emails as they’ll stop taking them seriously. You must also ensure that these emails are professionally written to avoid unnecessary mistakes.

The Different Types Of Bankruptcy Explained

Bankruptcy is a last resort option for those individuals whose financial situation no longer allows them to meet their debt payment obligations. The process, if one qualifies, results in having their debts discharged and provides them legal protection against any further collection efforts from their creditors.

Bankruptcy exists for both individuals and businesses. In this article, we will focus on the two types of bankruptcy options for individuals, Chapter 7 and Chapter 13.

Chapter 7 Bankruptcy: This is the traditional form of bankruptcy. The entire purpose of chapter 7 is the fully discharge one’s debts. One of the more important distinctions to understand in regards to debt under a chapter 7 filing is that between secured and unsecured debt.

Unsecured debts are any credit that was extended to an individual based on their credit history, credit score, or goodwill. No collateral was put down to secure the loan and thus, it is called unsecured debt. Typical examples of unsecured debt include credit cards and personal lines of credit. A Chapter 7 bankruptcy will erase an individual’s requirement to pay these types of loans de-facto.

Secured debt is a bit more complicated and must be understood when one is contemplating a chapter 7 bankruptcy filing. Secured debt is any loan for which the individual was required to put down some type of valuable asset as collateral, such as property or vehicle, to secure the loan.

A chapter 7 filing does not remove the lender’s right to repossess whatever asset was used to secure the loan. When one goes through their chapter 7 procedure more likely than not they will lose possession of any assets used to secure a loan. This being said, if the value of the asset does not cancel out the balance of the loan a chapter 7 bankruptcy offers legal protection to the individual from and further legal actions taken by the lender.

For example, let’s say Sam borrowed $50,000 from the bank, putting up his vehicle to secure the loan. If Sam declares bankruptcy the bank will take his vehicle and sell it. Let’s say Sams’ vehicle was only worth $7,000, a chapter 7 bankruptcy would protect Sam from being sued for the remaining $43,000. To learn more about secured vs unsecured debt visit here.

Chapter 13 Bankruptcy: Whereas chapter 7 aims to discharge one entirely of their debts, chapter 13 is more a restructuring of debts in an effort to make allow the individual to pay all or part of their debts under more favorable terms. This can be done by increasing length of term, renegotiating interest rates, or, in some cases, decreasing the principal amount of the loan. 

The most important part of the chapter 13 filing in the creditors meeting. Here, the individual sits down with their creditors and they try to agree to some type of plan or debt restructuring. The process rests on the condition that the creditors accept the plan and they are under no obligation to do so. 

Conclusion: Both Chapter 7 and 13 bankruptcy closely follow the same process, but aim to achieve different results. Chapter 7 is concerned with discharging one entirely of their debts whereas chapter 13 is concerned with restructuring one’s debts to make payment easier and more affordable. Chapter 7 bankruptcy stays on one’s record for longer than chapter 13. For more information, one should contact a quality Orlando Bankruptcy Attorney.