How To Set Up Your First Flowerhorn Tank

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How To Set Up Your First Flowerhorn Tank

Breeding your pet Flowerhorn and maintaining it to be as healthy as possible is not an easy job especially if you are the type who does not have the proper training and background in doing such procedures. The health of your Flowerhorn ultimately depends on the way you give it shelter and the way you take care of it.

A typical Flowerhorn fish could healthfully survive in waters that have tropical temperature. The usual temperature should range from 24 up to 31 degree Celsius. However, the very best water temperature is basically from 26-28 degree Celsius. When the fry is still premature, it is very advisable to keep such range of temperature.

Furthermore, most Flowerhorn fish can stay alive in a water that has a neutral pH between the values 6-8. Also, it is always recommended that the pH value should always be between 6.5 and 7.2 when taking care of premature Flowerhorns. One of the best ways in order to maintain the stability of the pH level is by changing the tank's water in a regular basis once a week. Crushed corals mixed with gravels could be an alternative solution when you cannot do water changing that often. With this, severe instability in pH levels of the water will be prevented. Having the proper instruments would also be very helpful as it is essential to inspect the pH levels of the water on the aquarium frequently.

As mention earlier, changing of water is also one of the most important aspects in maintaining a healthy environment for the fish. However, having extremely clean water is not actually the best for Flowerhorns, because this is actually very hard to maintain. Furthermore, water coming from the tap is also dangerous for the fish as it has chlorine and various minerals that are apparently unhealthy. A good measure would be when it is time to change water; it is actually a good thing not to spill all of the water. It is advisable to leave even a small bit of water in the tank that is "dirty". When all the water has been changed, this will also cause a severe shift in the environment of the fish. This will eventually leave all the fish stressed in familiarizing its new environment. It is challenging as well to change all of the tank's water because it will entail the process of getting the fish out of the water. And since it is actually an aggressive type of fish, it is very tricky to keep it inside a net for a particular time. Chances are it could jump out of the net or worse; it could be active enough to attack even the owner.

It should also be noted to keep an effective system of filtration when fish are being kept inside a fish tank. Without a good filtration system, the excess food of the fish and even its waste could actually be a contaminant to the water, which will eventually make the tank very dirty. Filters should as well be checked and cleaned on a regular basis. It is recommended to keep a sucker fish inside a tank because a sucker fish could act as the tank's janitor, cleaning all the excess food and wastes of the Flowerhorns. However, this does not apply when it comes to keeping a very territorial and active Flowerhorn, as it would just murder a suckerfish. Therefore, it is really a requirement to brush and clean tanks always for serious keeping of Flowerhorns. Also, changing water could not be substituted by the filtration systems. The filters could be clogged up by wastes, and basically not every waste particle could be filtered. Filters also have the inability to screen algaes that are sticking on the tank's sides. These are the very reasons why the water should be changed regularly and tanks are being maintained clean.

The presence of oxygen pumps is as well essential for the health of flowerhorns in a tank. These pumps do the job of replenishing and dissolving the oxygen in the water. Oxygen pumps are also capable of keeping the flow of water and mild currents, which prevents the unequal distribution of oxygen concentration in the water temperature. It is a must to keep the water flowing as this makes the filtration system operate effectively. Putting salt in the water is also an efficient technique in stabilizing sorts. It keeps the condition of water well and makes Flowerhorns healthy. Salts have the abiulity to disinfect and eradicate parasites present in the water. However, it is recommended to put just a small amount of salt into the water because excessive salt presence could actually kill any marine creature.

Placing photos in the background of the tank and positioning plants that are actually fake is also advisable as it give the fish the same feel with its natural environment. The belief that real plants are better placed in tanks rather than fake plants is actually false. This is because real plants are very challenging to maintain without proper care. And if ever the plants die, chances are they will just have the water contaminated.

Artificial plants and photos in the background will be helpful as well in having a good-looking tank. These materials could also harmonize the appearance of the fish.When it comes to the feeding department, a typical Flowerhorn fish has actually a ravenous appetite. However, there are no specific times as to when they should be given food. It is recommended to feed the Flowerhorn in tiny amounts. In addition, this type of fish is carnivorous by nature and has a preference to be fed with meat and live food. Flowerhorns could actually be fed with small-sized types of fish and even shrimps. In shops in the country of Singapore, feeds like blood worms are in demand as meals for Flowerhorns.

Having a perfectly maintained tank and a perfectly healthy Flowerhorn may seem hard to achieve, but the mentioned techniques are helpful in accomplishing your 'fishy' goals.

How to Repair your Liver after Long-Term Alcohol Abuse

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How to Repair your Liver after Long-Term Alcohol Abuse

Have you been a heavy drinker? While alcoholism takes a troll over your body, the organ that is worst affected by binge drinking is your liver. Long-term alcohol abuse is the primary cause for severe liver damage, illness and death from end-stage liver diseases.

The earlier you stop drinking, the better it would be for your body, especially the liver. Although stopping alcohol consumption wont alone help in recovery. In order to regain a healthy liver, it is important to first understand how alcohol affects your liver.

How does alcohol affect your liver?

Alcohol, when introduced to your liver, releases a toxic enzyme acetaldehyde, which causes damage to liver cells, resulting in scarring of the liver. Along with this, alcohol dehydrates your body, causing lack of water, which stresses your liver (as liver needs water to function properly).

Alcohol consumption may cause a number of liver issues like fatty liver, alcoholic liver diseases, cirrhosis of liver and even liver cancer or liver failure.

Can your liver heal itself?

Once you get sober, your liver can recover itself (if the damage is not too much) since your liver is the only organ that can regenerate itself. You must consult a reputed liver specialist to get your liver examined and understand how much damage has been caused.

The effect of alcohol on your liver can be reversed to some extent by stopping alcohol consumption, drinking lots of water and eating liver-friendly food.

However, in some cases, the damage is irreversible and the only way to save your life is a liver transplant India.

Ways to reverse alcohol effects on your liver

Quitting alcohol wont alone heal your liver. You need to help your liver recover from the damage caused due to alcohol and heal properly. Here is what you can do to help your liver repair after long-term alcohol abuse:

Stop Drinking: Ensure that you dont drink at all, not even a small amount of it. Once liver damage has been caused, even an occasional drink would make your liver overwork and add to the damage.

Avoid Toxins: Say NO to smoking and watch the medications you are taking. Medicines like acetaminophen, often taken with Nyquil, are toxic, making your liver work harder.

Exercise: After alcohol, obesity is the second major cause of liver diseases. Ensure that you are at a healthy weight and not obese. Practice regular workout to boost your immune system and stay healthy.

Healthy Eating: A healthy diet is the key to good health. Do not eat too much of processed food, sugar or saturated fats, to help in reducing the work of your liver. Include natural liver cleansers to your diet such as green vegetables and fruits.

How long does your liver take to heal itself?

Once you stop drinking, your liver starts to heal itself. However, your recovery depends on how much and since how long you have been drinking for, whether you are a male or a female and the extent of liver damage that has been caused. There is no definite answer to this question, only a liver specialist can examine and tell the actual situation.
Liver is one of the most vital organs of your body, which needs care. Pay attention to your liver and follow the above guidelines to help your liver recover post long-term alcohol abuse. Stay healthy!

How to Raise Tilapia For Fun & Profit

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How to Raise Tilapia For Fun & Profit

Over the years, the popularity of tilapia has grown steadily, leading most people to call it the true chicken of the sea. This branding is true to its words because Tilapia are very easy to farm and are relatively low maintenance. There are over 100 breeds of Tilapia that you can farm, and each fish can grow up to 2 pounds in less than a year. To help you learn how to raise Tilapia for money, here are some tips to get you started.

When choosing fish tanks, you do not have to worry much about the size because just about any size will do. Size would just depend on the volume or the number of fish you plan to farm. Tilapia can live in high-density tanks, so you can raise a lot of fish in a relatively small tank. Many people raise their fish in small soft walled swimming pools.

Water in your fish tank or pond should always be kept clean and temperature must always be monitored. A good filtration system is needed to prevent fatal buildups of ammonia and other harmful substances. Typical temperature of fish tanks for Tilapia falls in between 75 to 90 degrees Fahrenheit. Anything below or above this will surely prevent your fish from growing properly, and may even cause death.

In choosing the feeds for your fish, you should know that they will eat any type, but they have a slight preference for algae and aquatic plants. Experts stated that two pounds of feed would yield one pound of fillet.

There are also other benefits of farming Tilapia other than the profits that you would rake in. First of all, Tilapia are naturally aggressive breeders. This means that you do not have to concern yourselves about this too much. The only thing you have to do is to setup a predominantly male fish tank to prevent overpopulation because Tilapia placed in a mixed-gender tank mate younger than desired. Then when you want to have fingerlings, introduce some females and a few drops of hormones to make sure that your new fish will also be males.

Another advantage of learning how to raise Tilapia is that these fish are immune to most diseases that may affect other types of fish. They have a relatively strong immune system, and this makes them very easy to take care of. Also, with less disease-stricken Tilapia, you can minimize the number of dead fish that you cannot sell for profit.

Finally, another benefit, although this one is for the consumers, is that these fish do not have that strong fishy taste that others may detest. Because of this slightly bland taste, many people are overcoming their reservations about eating fish on a regular basis. Also, Tilapia contain the healthy fish oils that doctors have been recommending in recent years. Because of this, eating Tilapia is not only cost-effective, but also healthy.

Breeding and selling Tilapia is a good, self reliant hobby for anyone. It would not require you to have much starting capital, and it would not take all of your time and energy. All in all, this is the hobby that you can have if you have any entrepreneurial aspirations for your future.

How to Prevent Stretch Marks During Pregnancy --Three Healthy Pregnancy Tips

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How to Prevent Stretch Marks During Pregnancy --Three Healthy Pregnancy Tips

How good would you feel if you knew the secrets of how to prevent stretch marks during pregnancy? Your body will undergo many changes during your pregnancy, but many of those changes will disappear soon after your baby is born. Stretch marks are one change that won't go away or at least not very easily. The following healthy pregnancy tips are the key to the secrets that unlock the mystery of how to prevent stretch marks during pregnancy.

Tip #1: A Healthy Diet For Pregnant Women

Stretch marks typically appear during the 6th and 7th months of pregnancy. The number one reason for stretch marks is that the skin is forced to stretch too much, too quickly. Like a piece of elastic, if you over stretch it, it will lose some of its elasticity and won't return to its original length, and you may even find that it becomes wrinkled along the edges. The same can happen with your body.

The best way to prevent that from happening is to eat a healthy diet and have controlled weight gain during the course of your pregnancy. This gives your body, especially your tummy, time to adapt to your growing baby. A healthy diet during pregnancy is rich in nutrients and includes foods such as fruits, vegetables, whole grains and cereals, and lean proteins.

During your pregnancy if you are in the normal weight band you will gain about 25 to 35 pounds (10 - 13 kilos). If you are overweight you should gain a little less and if underweight a little more. If you can keep your weight gain within the recommended range then you have unlocked the secret "how to prevent stretch marks during pregnancy".

Tip #2: Make Water Your Best Friend

Water is your best friend when you are looking to understand how to prevent stretch marks during pregnancy. You need to drink plenty of water - at least 8 glasses a day and more if you exercise or if the weather is hot. If you are not drinking enough water then your skin will become dry and it will not have the elasticity that it needs to handle the stretching during pregnancy. And of course drinking plenty of water is also necessary to keep your growing baby healthy.

Tip #3: Pamper your skin

Moisturizing your skin and protecting it from the sun is very important for maintaining suppleness and elasticity. Pick a moisturizer with a sun protection factor of at least 15 and check with your pharmacy for pregnancy safe moisturizing creams. While most commonly used products are completely safe there are a handful of ingedients that doctors recommend you avoid such as "retinoids" which are commonly used in anti-aging creams.

There are many moisturizing creams that may be suitable but it's important to test them on a small part of your skin as not all moisturizers suit everyone.

The nest way to appy the moisturizing cream is to gently rub it onto your body in a circular motion. A circular motion helps to bring blood flow to the surface of the skin which is important for healthy skin.

Using these healthy pregnancy tips should help you understand how to prevent stretch marks during pregnancy or at least make them less noticeable if they do appear.

So stay healthy and enjoy your pregnancy.

How to Prevent Diabetes and Improve Health

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How to Prevent Diabetes and Improve Health

Nowadays, as the lifestyle of people is sedentary due to which people are more prone to various types of diseases in which diabetes is one of them. As high blood pressure and diabetes are two major diseases that are mostly in 90% people. Most of the diabetic patients take this disease lightly and dont follow a proper diet, exercise, and treatment. Due to their carelessness, patients can even lead to death. Most of the people dont have proper knowledge of this disease due to which they show carelessness. Diabetes occurs when blood glucose level also called blood sugar increases in the body. Blood glucose is the main source of energy that comes from food that we eat. Insulin is a hormone produced by pancreas in human body. It helps glucose from food to get into cells to be used for energy. Lack of insulin or resistance to insulin causes sugar to build in blood which leads to health problems in body.

Most common types of diabetes

Type 1 diabetes
Type 2 diabetes
Gestational diabetes.

Type 1 Diabetes:

In type 1 diabetes the body is unable to produce insulin. The immune system attacks and destroys the cells in the pancreas that make insulin in the body. It is usually diagnosed in children and young adults, although it can appear at any age. To stay alive patient need to take insulin every day.

Type 2 Diabetes:

In type 2 diabetes body is unable to make or use insulin well. It can develop at any age, even during childhood. This type of diabetes occurs in middle-aged and older people. It is the most common type of diabetes.
Gestational Diabetes: - This type of diabetes develops in some women when they are pregnant. If the patient is having gestational diabetes than she is having a greater chance of developing type 2 diabetes later in life.

Symptoms of Diabetes

Frequent urination, excessive thirst, and hunger, drowsiness or fatigue, dry, itchy skin, slow healing wounds, blurry vision.   

Diet for Diabetic Patients

Patients should follow a proper diet to manage his/her diabetic condition. Always choose high-fiber diet. Here are some foods mentioned below which should be chosen or avoided by diabetic patients.

Avoid These Foods Always

White rice, white bread, white potatoes, regular pasta, sugary breakfast cereals, instant oatmeals, cornflakes, corn.

Choose These Foods Always:

Brown rice, whole wheat pasta, whole wheat bread, high-fiber, low sugar cereal, low-sugar bran flakes, peas or leafy greens.
Okra, also called ladies finger help reduce blood glucose levels and control diabetes. Guava due to its vitamin C and high fiber content, eating guava can be really helpful in maintaining the blood sugar level.

Home Remedies for Diabetic Patients:

Home remedies are the best way to treat diabetes in patients as it is easily available at home.

Bitter gourd juice is beneficial in diabetic patients due to its blood glucose lowering effects it tends to influence the glucose metabolism. Drink bitter gourd on an empty stomach each morning.
Indian gooseberry which is also known as Amla juice promotes proper functioning of the pancreas. Mix 2 tablespoon of amla juice in a cup of water and drink it daily on an empty stomach. You can also drink 1 tablespoon of Indian gooseberry juice in a cup of bitter gourd juice and drink it daily.
Fenugreek is a herb used to control diabetes as it improves glucose tolerance and lower blood sugar levels. Soak 2 tablespoons of fenugreek seeds overnight drink the water along with seeds in the morning on an empty stomach. Instead of this eat 2 tablespoons of powdered fenugreek seeds daily with milk.
Cinnamon powdered helps in lowering blood sugar level. It contains bioactive components that can help prevent and fight diabetes easily. Take a teaspoon of cinnamon in a cup of warm water drink it daily.
Jamun contains anthocyanins, ellagic acid, hydrolysable tannins etc. that helps in controlling blood sugar level. Make a powder of dried seeds of jamun fruit eat a small amount of this powder with water twice a day.
 Mango leaves can be used to treat diabetes by regulating insulin levels. Eat a teaspoon of powdered mango leaves two times daily. Soak 10 to 15 tender mango leaves in a glass of water overnight filter the water and drink it on empty stomach every morning.
  Curry leaves have anti-diabetic properties as curry leaves contain an ingredient that reduces the rate at which starch is broken down to glucose in diabetes.
Aloe vera gel is used in lowering the blood glucose levels. Mix teaspoon each of ground bay leaves, turmeric and 1 teaspoon of aloe vera gel consume it before lunch and dinner.

Healthy Tips to Prevent Diabetes and Improve Health

Exercise is the best way to improve insulin sensitivity daily walk for 30 minutes a day.
Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals and eat fresh food.
Instead of fried food choose boiled, or stir-fried.
Eat regular small meals up to 6 per day.
Start your day off with a good breakfast as it will provide energy as well as steady blood sugar levels in the body.
Diabetic patient should avoid alcohol.
Diabetic patients should not eat sweets, desserts etc.
The safest fats are unsaturated fat, which comes from fish and plant sources such as nuts, olive oil, avocado, Salmon, tuna, and flaxseeds are also used in the diet.
Omega-3 fatty acids fight inflammation and support brain and heart health problems.
Some yoga asana like (vajrasana,sarwangasana,halasana,dhanurasana,chakrasana,ardh matsyendrasana and pranayama  )should be performed by the diabetic patients.

How to Pick The Best Studio Headphones So You Can Rock Out!

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How to Pick The Best Studio Headphones So You Can Rock Out!

Nothing brings you closer to your favorite tunes than a quality set of headphones. But, if youre looking to make your own music, your everyday pair of headphones wont do.

Instead, youll want to invest in a pair of studio headphones.

Studio headphones are designed with accuracy as the main goal. They offer a flat frequency response. This means youll hear recordings for what they really are.

Ready to rock out with your own musical creations? Dont settle for less than the best when buying headphones!

Keep reading for tips to choosing the best studio headphones.

1. Do Your Research

As with any purchase, before choosing a pair of studio headphones, take some time to do some research. Check out top names in the industry. Sony, Bose, and AKG are well-known brands.

To make your research efforts easier, check out headphone review websites. A reliable website for reviews is Headphonesaddict.

If this is your first headphone purchase, be on the lookout for the top rated pair. The best studio headphones will have raving reviews from customers.

2. Find Your Type

With studio headphones, there are two main types. You can choose between open or closed-back headphones. Closed-back headphones are the most common, but the right type for you will depend on your needs.

Open-back Headphones

These headphones allow airflow through the earcups. The air flow creates more open and spacious sounds.

Open-back headphones are ideal for:

Mixing and mastering
Natural and accurate sounds

Closed-back Headphones

These headphones are ideal for recording tracks.

With closed-back headphones, the earcups are sealed. This means that there is no noise in or out. So, theres no worry about the back track in your headphones leaking into the microphone.

Are you performing with other singers? Have a live guitarist in the studio with you?

If so, use closed-back headphones so that you can focus on your performance. Just hearing whats in your headphone mix is key for a quality performance.

3. Determine Your Fit

Most studio headphones are over-ear or on-ear models. Over-ear models have earcups that fit over the entire ear. On-ear models have earpads.

The best studio headphones for you will depend on your personal preferences.

Looking for a compact pair of headphones? Go with a pair of on-ear.

If comfort is important to you, over-ear headphones are prized for being easy to wear. These headphones are also better at blocking out sounds.

4. Try Them Out

There are some items that you cant purchase without trying. When buying a pair of studio headphones, head to a local store and try on a few pair.

When testing them out, consider these questions:

Which pair was most comfortable?
Which pair offered the sound youre looking for?
Which ones fit best within your price range?

The best studio headphones will make you fall in love with music all over again.

The Best Studio Headphones Need Good Music

Need further advice on choosing a pair of headphones? Want a quick source for career tips, marketing, and travel?

If so, check out ArticleCity.

Our site offers a variety of articles to explore. From digital downloads to web monitoring, ArticleCity has you covered today.

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How To Overcome Frustration While at Work

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How To Overcome Frustration While at Work

What is frustration?

How to overcome frustration?? How does it affect our lives, our work, and our productivity???

Life is not a bed of roses!! I remember reading this quote every day while I was at school. I didn't know it had such a deep meaning attached to it. For me then, it was just another thought which we used to put up on the school's notice board. But as I grew up, I realized that this was a lesson for life which was somehow given to us since childhood. When I look at my life today, and when I look around; every person has some or the other frustration. Frustration at home, frustration from the job, frustration among friends, and the list is endless. It is, however, very important to overcome frustration while in all spheres of life. It is important to maintain a work life balance. Ensuring a peaceful work-life will consequently enhance one's productivity.

The first thing that probably upsets a service provider or a freelancer is the favor that people start expecting from that person. To an extent, it is ok to volunteer, but when people start asking for free work, it is degrading. It actually is a disrespect to one's talent. Thus, a general yet an important advice to everyone reading this is to never ask for free favors from a professional. However not every person is capable of doing so on their own. Some people stand strong whatever may the situation be, while some others need a push. So here are some tips which will give you the required push to overcome frustration and stay strong in life.

"A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty." - Winston Churchill

:

1. Stay Calm

Losing one's calm is the first thing that happens after a frustration triggers anxiety. Stop right there, take a deep breath and just do that for at least 10 breaths. You can also calm down by closing your eyes and focusing on something that can instantly make you happy. This will help you to clear your mind and reflect upon the problem well.

2. Analyze the problem

Well, be it a work place or a personal life situation, analyzing the problem properly is very important. Define the problem clearly to yourself so that you could find an apt solution to it. Analyze the different perspectives related to it. Also, deciding whether the matter is of any importance to you will help you make the right decision.

3. Be positive

This is the most common advice anyone would give you. But trust me, it is not just common, it is also very important for you. Especially when a person is low, he should gather all the courage to fight back and not let it go. Staying positive attracts all the positive energy from the environment and give you strength.

4. Acceptance

We are all human beings and so we all tend to make mistakes. It becomes very difficult if a person does not admit his mistakes. Acceptance is the first step towards rectification of errors. Once we are able to find out the root cause, we also to some extent become capable of overcoming our shortcomings.

5. Live your life with Confidence

Come what may, you should never lose it!! Be it your personal or your work life, you should have that confidence in yourself to be able to fight all circumstances and overcome frustration. After all, there is a silver lining in the dark cloud as well.

Final Words...
Frustration and anxiety happen to everyone, every single person for that matter. The key point to overcome frustration is to manage your emotions well. Don't lose the ability to think and act in the best way possible. We cannot avoid frustrations in life because they are situational. But we can learn to manage and overcome frustration by acting wisely.

How To Nurse Yourself Back To Health After Injury

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How To Nurse Yourself Back To Health After Injury

Anyone who has suffered serious injury will understand the impact of such a condition on the body. It's advisable to focus on complete rehabilitation and treatment of injury before returning to play.

Here are steps the essential steps you can take to get back to full health after an injury:

Build muscle

After an injury that keeps you from exercising for a significant period of time, it's important to build back the strength in muscles that have been resting. It's recommended that you use weight training exercises to build up the weakened muscles.

Pay attention to nutrition and hydration

Certain foods will help you get better after injury. The bones and skin need sufficient Vitamin A to repair themselves. Adequate protein is essential for quick healing after injury. Apart from being the ultimate building blocks for cell repair, protein gives you energy. Plant-based proteins such as beans and nuts have cell-repairing properties which are crucial in healing. Carbohydrates provide ready energy for healing purposes.

Eating plenty of fruits and vegetables helps the body to heal. A colorful array of fruits and vegetables provide a significant assortment of healing nutrients, including high amounts of vitamins and minerals that can promote physical recovery. Vitamin C helps to heal wounds, strengthen blood vessels, and prevents infection.

Moreover, foods rich in zinc such as beef, peanuts, and lentils facilitate healing.

Get enough sleep

While on the road to recovery, you need to have more than seven hours of sleep each night. During injury, you need more rest than usual since some of the bodys healing processes require sleep to work. A hormone known as melatonin is produced during sleep which boosts the immune system and repairs corrupted DNA. Resting during injury is one of the vital things you can do, many people try to rush their recovery, forcing themselves to get back to normal life rapidly and that way they prolong their injury time instead of shortening. Resting is vital because your muscles demand time to heal and it is a thing that cannot be forced, rest and time are the most important things you can provide your body with. 

Stretch out

To quickly recover from an injury, you require stabilization and immobilization. Keeping muscles static for long periods of time causes major long term issues. Instead of allowing your muscles to simply break down and get stiff, take extra time to stretch. Gently stretching your injured muscles helps to regain fitness and can enhance the healing process.

Injury massage

Massage therapy plays an important role in preventing and healing injuries. Massage encourages circulatory movement, improves range of motion, and relaxes stressed muscles. Moreover, massage helps to pump more oxygen and nutrients into body tissues and organs. Massage therapy combines several different techniques to relieve tension in the body.

Some of the popular massages that help with injury recovery include; Swedish massage, deep tissue massage, Trigger point massage, Hot Stone Massage, Hong Kong massage, Thai massage, active release technique and much more.

Endurance

Regain endurance by engaging in activities like jogging, swimming, biking or rowing. Be aware not to overdo and strain yourself, all in good measures is healthy, do not force yourself or you will do more damage to the injury.

Consult a doctor

Some types of injury may be unique hence requiring a unique recovery process. The recovery process after injury may have some limitations due to the complexity of the injury. Without specific instructions from a qualified doctor, you may end up injuring yourself further as you try to get back in shape. Consult a doctor for guidelines if your injury seems to have unique problems.

How To Manage the Older Employee

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How To Manage the Older Employee

The work force has several different generations functioning side by side. Each generation has diverse needs which means you will have to manage them differently. So not only do you have individual styles to deal with, you also have the employee's generation to include in motivating the employee.

Given the requirements for great talent and the limited talent pool, it's likely you will have an "older worker" as part of your team. Retention of strong employees, no matter what generation they reside in, is one of your primary functions within the company.

What constitutes an "older worker...anyone in the workplace 40 years old and older." In the U.S., be aware of the Age Discrimination in Employment Act (ADEA), which kicks in as soon as an employee turns 40. Within the "older worker" generation, you will have different needs...40, 55 or 65 year olds...they may have different workplace needs.

What happens when you are managing an employee who has more years that you do in the workforce or within the industry? What is your opinion of them? Do you see them as important members of your team, or view them from the old school and not up to current business knowledge or technology? It's important that you be honest with yourself because your perception of that individual affects how you treat them. How you respond to an employee will affect their productivity, which in turn affects your business.

So how can you motivate an "older worker?"

An older worker's needs are similar as well as different from other generations:

Similiarities

-Maintain consistent communication around what you expect from them and how you will support them in meeting these requirements.

-Create a learning environment so they can continue to be productive in the business.

-Quickly handle conflict to minimize morale issues.

-Provide a healthy dose of appreciation for what they bring to the table.

In addition, respect is important for all your team members but especially for the "older worker." They want to know that you value their work knowledge.

-If you have an older worker who challenges you because they been in the field longer than you...don't get defensive. Instead, focus on providing them with direction, along with a healthy dose of appreciation.

-Get their commitment to help you develop the business. Ask them how they can effectively contribute to the team. Whenever an employee commits to being part of the team's success, your job is so much easier.

-Maximize their value by using them as mentors within your team.

-Don't assume you know their career aspirations....check in with them.

-You don't have to prove you're the manager with them...they have been around the workplace and know all about management roles. Instead, focus on maximizing what they have to offer to the team. Gain their respect.

-Flexible time...the older worker who is close to retirement may want to work part time. If you require their knowledge, you may have to be creative to support their needs.

-Benefits may be the most important aspect of an older workers compensation plan. Check in to see what they want.

As a manager, you need to provide the same performance expectations for all team members...no matter what their generation. The difference lies in how sensitive you are to each employee and what motivates him or her to perform.

How to Make Your Heart Healthy the Natural Way

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How to Make Your Heart Healthy the Natural Way

Do you ever worry about your heart health? If you have a strong family history of heart disease, then you need to be diligent about protecting your heart. Even if you don't have a family history, you still need to become a heart healthy person. There are natural ways to protect your heart and you will learn about a few of them right here. So sit back and relax as you read about some of the best ways to maintain a healthy heart.

The very first thing you need to do to protect your heart is to take a long look at your lifestyle. Are you overweight? Do you smoke? Do you eat fast foods on a regular basis? How much exercise do you get? These are all questions that you need to ask yourself. If you don't like the answers, then you really need to find ways to change your lifestyle. No one said it would be easy, but it will definitely be worth it.

So once you have decided to make a lifestyle change and to get into shape, it time to examine a few all natural supplements that you can take to increase your heart health. The first supplement is ginger. This is a spice that has been proven to help lower blood pressure and cholesterol. It also will prevent dangerous artery blocking clots that can lead to heart attack or stroke. You can choose to cook with ginger or you can find a good ginger supplement to take.

A supplement called hawthorn has been used for many years to treat various types of heart related disorders. Hawthorn has been used to treat high blood pressure, congestive heart failure and angina to name just a few. It contains very strong properties that are able to make the blood vessels stronger and improve the heart's ability to pump blood throughout the body. This supplement must be taken daily and may take several weeks before you notice an improvement in symptoms. Be sure that you consult your doctor before taking hawthorn, especially if are taking a prescription medication.

There is an enzyme called Coenzyme Q10 that is naturally produced by your body. As you grow older, you body produces less of this powerful enzyme. Researchers have found that this enzyme is important to the heart because it has the ability to produce more energy from the cells and to prevent blood clot formations. This enzyme is also a potent anti oxidant. Studies show that taking Coenzyme Q10 can help your heart to function better and decrease the risk for heart attacks and strokes.

So there you have three good supplements that you can take to naturally make your heart stronger and help prevent heart disease. Change your lifestyle and take good care of your heart. It's the only one you have.

How To Make Sure You Have A Healthy Pregnancy And A Healthy Child

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How To Make Sure You Have A Healthy Pregnancy And A Healthy Child

Every soon-to-be mother hopes and prays that she will have a trouble-free and healthy pregnancy, that will run full-term, and result in a healthy happy bundle of joy. What most mothers don't realise is that with a little research and knowledge, they can dramatically improve the chances of this happening.

Pregnancy nutrition plays a vital role for both the mother and child during the 9 months of pregnancy. As a mother, you need to ensure that the foods that you are consuming are natural and wholesome, and full of the essential minerals, vitamins, and irons to keep you feeling strong and healthy, and which will best prepare you for the birth. And then we must remember the developing child in your tummy, that is totally dependant upon you to deliver all the nutrients that it requires to develop physically and mentally.

Ensuring a healthy pregnancy can help prevent possible birth defects or premature birth. In order to accomplish this, you have to ensure proper pregnancy nutrition by eating a balanced diet rich in nutrients necessary for your babys health. For example, did you know that every day pregnant women need to have a high-quality diet which is usually translated to 80 to 100 grams of protein, a little bit of salt, lots of water or fluids, and calories from foods obtained from a variety of whole food sources. In this regard, the food pyramid serves to be a useful pregnancy nutrition advice guide.

No matter what you may have heard - prenatal vitamins can only do so much to provide nutrients to your unborn child. You have to dig a little deeper to figure out ways to integrate iron, omega-3 fatty acids, and more to ensure the safety of your pregnancy.

A few questions every mother needs to ask include:

Are iron supplements a good idea?

Is it okay to use daily multivitamins for nutrients?

What kinds of foods should I avoid?

If I have diabetes, how will my baby get enough sugars?

How can I plan each trimester for proper pregnancy nutrition?

So, what foods should you eat during your pregnancy? Seafood is an important food that you should eat to make sure your baby receives iron, omega-3 fatty acids, and protein for growth. These nutrients can improve your baby's verbal skills, behaviour, and ultimately the development of their whole body.

Remember to be careful eating shellfish during pregnancy as they can contain mercury which can damage the nervous system of the baby. This is also applicable to certain large fish, listed below. These fish are known to have high levels of mercury and are best avoided if you want a healthy pregnancy.

King Mackerel,

Shark,

Swordfish,

Tilefish.

The FDA and EPA suggest that you can eat up to 12 ounces of the following:

Canned Light Tuna,

Catfish,

Cod,

Pollock,

Salmon,

Shrimp.

Isn't it good to know that with a little research and application, you can be confident that you are doing all you can to ensure a healthy pregnancy? The importance of pregnancy nutrition cannot be overstated, and as a responsible mother-to-be you will be happy knowing that you are doing everything right for your little bundle of joy.

How to Make Healthy Holiday Meals

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How to Make Healthy Holiday Meals

The holidays are less than a month away, and we all know what that means holiday meals. On average, people can gain anywhere between 1 and 7 pounds over the season thanks to office parties, family meals, and get-togethers. All the cookies, cakes and eggnog can really add up on the scale.

At Omni Surgery Centre in Regina, Saskatchewan we help our local communities, including Saskatoon, achieve effective weight loss results with our minimally-invasive lap band surgery. Unlike a bypass surgery, stomach banding can be accomplished via a laparoscopic procedure, and patients can usually leave our centre on the same day.

One of the largest bariatric clinics in Canada, we employ highly-experienced lap band surgeons in order to deliver effective results both comfortably and with the attention to detail you expect. We also have a staff of nutritionists to help our post-weight reduction surgery patients adjust their lifestyles to eat healthier and truly change their lives in terms of diet and fitness.

At the core of our nutritional program is the philosophy to eat less, more. Three ample meals, accompanied with snacks throughout the day, comprised of highly-nutritious foods and minimal empty calories. Unfortunately, holidayfoods can make it hard to stick a healthy eating routine.

To combat holiday weight-gain Omni Surgery Centre has put together a few ways to improve your favorite side dishes by cutting empty calories and increasing nutritional value.

1. The Mash. Instead of mashing the same old white potatoes that you do every year, try using sweet potatoes or even cauliflower for lower calories and higher nutrients. Also, skip the high-fat milk and butter and opt for skim milk and fat-free sour cream. And a pinch of salt is okay, but why not experiment with other seasonings to make the dish your own?

2. The Stuffing. Possibly the worst offender of holiday foods, you can try to lighten your stuffing with these suggestions. Use fewer breadcrumbs by replacing them with chopped vegetables to increase the stuffings nutritional value. Instead of using a stock reduction, go for low-fat vegetable or chicken broth. For flavor, nix the salt and butter and opt for your own mixture of dried fruits.

3. The Vegetables. You might think theres nothing that could go wrong with vegetables, but are you using butter when you prepare broccoli? Try using herbs, spices or olive oil instead of dairy when youre cooking vegetables. Lastly, switch up the ordinary peas and corn with different nutritious and flavorful vegetables like zucchini, peppers or eggplant.

Now youre ready to have a holiday meal loaded with nutritious side dishes that wont leave you with anyguilt.

How To Make Anyone Fall In Love With You Seduce Your Partner for Life

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How To Make Anyone Fall In Love With You Seduce Your Partner for Life

In the frenetic pace of our modern lives, it can be easy to neglect our bodies and health. In fact, with the vast majority of people spending more and more time at the office, finding the time to cook healthy nutritious meals and take part in regular exercise before or after work is becoming increasingly difficult.

This is despite the fact that studies everywhere are showing that inactivity and poor diet is contributing to an epidemic of obesity.

When you are in a relationship, it is important to maintain your health and fitness just as you would if you were single.

Many experts suggest that it is easy to become comfortable in a long term relationship and neglect our bodies.

Spending time cuddled up on the couch with our loved one is generally a much more appealing prospect than hitting the pavement for a long run.

And while it is understandable that couples might become a bit complacent in their relationships with one another, it is can be a dangerous, indeed deathly, trap to fall into.

After all, staying healthy, fit and attractive for your partner is a sign of your continued respect and admiration for them.

And let's face it, when you first fall in love, you generally go to great lengths to make yourself as attractive and appealing as you can for your new lover, because you are extremely keen to secure their affection.

What often happens is that, after a certain period of time, the relationship matures into a more settled pattern and couples become more familiar and comfortable with one another.

Their initial drive to impress tapers off somewhat, which in itself is natural and to be expected.

Too often however some couples become wholly complacent in their new relationship and completely let themselves go.

A truly healthy respectful relationship does not let this happen. In fact "self-maintenance" (that is, a person's continued endeavors to remain fit, in shape and physically attractive) is really an integral part of "relationship maintenance".

If you know yourself that you are becoming complacent about your body and appearance, and want to revamp yourself in order to reinvigorate your relationship, here are a few tips for getting started.

1) Exercise is a tonic for both body, soul and sexuality

Study after study has found that regular exercise is one of the most important things you can do for your health and mental well being.

Not only do you burn calories and build muscle when you exercise, your body also releases endorphins, which are "feel good" chemicals that are amazingly uplifting for your spirit and mind.

There are so many benefits of regular exercise that it is almost impossible to list them all.

However obviously one big bonus of exercising regularly is that you will lose weight and get into much better physical shape.

In terms of your relationship, improvements to your body helps you feel more attractive and self confident in the bedroom. Ask any person that has stuck to a fitness regime, and they will tell you that their leaner, fitter body made them feel a million times more sexy and attractive.

When we feel confident and positive about our bodies, our sex lives improve.

Many women in particular report that when they feel slim and fit, they are more likely to engage in sex and enjoy sex more because they are proud of their bodies.

So no more turning the light off during lovemaking! When you exercise regularly, you will want to show off your sexy new body!

2) Make healthy eating a part of your relationship

Eating with your partner is an important part of the sensuality of your relationship. Dining together, enjoying wine and beautiful food are sensual experiences that enrich your experiences and time together.

Nutrition experts agree that sharing a meal can be beneficial in a relationship, as it is a great opportunity to share time.

Unfortunately there can be too much of a good thing in this regard. If you want to enjoy eating with your lover, but also want to lose weight or simply maintain optimum health, start choosing foods more consciously.

For example, instead of opting for the usual high calorie pastries in bed on a Sunday morning, why not bring your lover a delicious low-fat compote of exotic fruits?

Likewise, rather than having heavy evening meals that stack on the weight in front of the television night after night, why not take a light picnic to the park and enjoy the outdoors while you dine together?

There is no doubt that when you are in a settled long term relationship, it can be easy to slip into bad habits of poor eating and failure to exercise. Truly healthy relationships are built around a philosophy of constant seduction.

In other words, to keep the spark in your love affair, you should always be seducing your partner, even if you have been together for decades. Part of that seduction process means being as attractive and self-confident as you can humanely be.

And there is no better way of staying fit, in shape and sexy than exercising and following a sensible healthy diet.

How to Make a Healthy Smoothie for Weight Loss (Five Simple Steps)

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How to Make a Healthy Smoothie for Weight Loss (Five Simple Steps)

Smoothies are a great breakfast option for packing in plenty of nutrients into your day. For weight loss, its all about what you put in them.

To make a smoothie a healthy complete meal, you want to formulate it with a balance of healthy foods to keep you feeling full until the next meal. When prepared appropriately, smoothies are great for fat loss because they give your body a super boost of nutrition and can help keep you away from choosing less healthy food over the day.

Follow these top pointers for building a healthy smoothie which trumps any sugar-loaded commercially prepared product.

1. Use vegetables as the base

Dark leafy greens and herbs are the everyday superfoods found in your kitchen. Makes vegetables the base of your breakfast smoothie for the nutrients and bulk-adding fibre.

If you have a powerful blender you can add just about any kind of vegetable. In less powerful blenders use courgette, beetroot (grated), cucumber, and leafy greens which are softer in texture.

Choose one to two handfuls of the following:
Dark leafy greens (spinach, silverbeet, kale etc.), courgette, broccoli, beetroot, carrot, or cucumber.

2. Limit fruit

Limit the fruit to no more than 1 cup. Fruit is naturally high in sugar and for anyone trying to drop belly weight, limiting sugar is a great place to start.

 Berries are a good fruit of choice because of their low sugar content. Citrus fruits, especially lemon or lime add a good sharp flavour which balances the bitterness of vegetables.

Top low sugar fruit picks:
Berries, lemon, lime, kiwi, and seasonal fruit.

3. Add healthy fat

Using healthy fat is key for making your meal balanced and satisfying. Its about getting the right balance of healthy fat for your individual needs. Too much fat can turn into and excess of calories preventing weight loss. Use just enough of these healthy fat additions to build a smoothie which will keep you full until lunch time.

Choose one healthy fat:
Avocado, coconut milk/cream, nut butter, linseed oil, Greek yoghurt, crushed nuts/seeds/coconut topping.

4. Add protein

Protein is also a key part of any healthy breakfast to keep you feeling satisfied and balancing blood sugar levels over the day. Protein needs are very individual, but usually between 15-30 grammes is enough for a meal. Check labels on food or use a tracking app to work out how much protein is in your smoothie recipe. Remember vegetables and some fats (yoghurt, buts) also act as a source of protein.

Top protein additions:
Natural protein powder (whey, pea, rice, hemp), Greek yoghurt, quinoa, nuts, seeds.

5. Choose your liquid

The purpose of adding liquid is mostly functional. Add enough liquid to make your smoothie blend and adjust according to how you think you like it.

The liquid in the smoothie does also add to your daily fluid intake which is a good bonus for anyone who struggles to drink enough later in the day. Another bonus is in choosing herbal teas or good quality coffee by providing antioxidants which are linked to numerous health benefits.

Liquids of choice:
Water, green tea, herbal tea, coffee, coconut milk (count for the calories from fat).

6. Super additions

Once youve got a base smoothie recipe following the top five points above, adding in super additions is up to you. We all have personal tastes when it comes to smoothies so these additions are best for your own experimentation.

There are many of superfoods and powders available nowadays coming attached with many health claims. My suggestion is first starting with making your smoothie super in and of itself. Other superfood additions are a bonus on top.

Try adding:
Greens powder, cinnamon, ginger, cocoa, matcha, turmeric.

How To Maintain Your Cardiovascular Health

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How To Maintain Your Cardiovascular Health

Your cardiovascular health is one of the most important aspects of anybody's general health. You need to be sure that your cardiovascular system is functioning properly and that you are taking all of the necessary precautions to keep your heart and your health in good working order.

You need to make sure that you are visiting your doctor when it is necessary according to their age. There are routine tests that you need to have done and you will work with your doctor to make sure that you get them when they are needed. You also need to have your blood pressure checked regularly, no matter how old you are.

Cholesterol is another important issue and should be monitored regularly. You will want to know what your cholesterol level is and if it is high, you will then be able to take the steps to reduce the number. High cholesterol and blood pressure are two things that contribute to cardiovascular disease and you want to make sure that both of these numbers are in the normal range.

One of the ways to control your cardiovascular health is to quit smoking. Smoking can wreak havoc on your cardiovascular system and quitting smoking is one of the things you are in control of. Some things like family history of cardiovascular disease cannot be controlled, but things like smoking are in your control and you can change this.

Diet is another important part of good health and you can protect your cardiovascular system with your diet. You may want to cut back on sodium based products and fats. Reduction in fat and calories can play a good part in your personal health and will help keep your heart strong.

You also want to try and incorporate exercise into your routine. Some people like to follow a workout program and can really excel.

Others do not like a structured workout and there are many alternatives to a standard workout. Just getting outside and playing with your kids can be a great way to burn calories and is heart healthy. You may kick around a ball, or play a game of tag and this alone, can help you keep your heart healthy.

Taking nutritional products such as supplements is another thing you should do to provide additional support and help in maintaining heart health.

Cardiovascular health is a very important part of overall health. Keeping your heart in shape can be the first step in keeping your entire body healthy.

You do not have to make a lot of major changes in the beginning, just start slow and let everything fall into place and you will soon be making major changes that will impact your entire life and longevity.

How to Maintain Good Balance between Writing & Parenting

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How to Maintain Good Balance between Writing & Parenting

Parenting has a lot to do with the responsibilities of the child but seldom do the parents get time from professional life. Whilst working, it becomes arduous to spare quality time with your little one.

Writing job needs much attention and fresh mind to create perfect content. But, if youre not getting enough rest at home while running after the child, then how is it possible to focus on the work? Do you suffer from the same issue? By the end of this article, youd be able to know several ways to maintain a good work-life balance as a writing parent.

To maintain the balance between parenting and writing job is bit tricky, but it is not impossible. The quick trick is learning to differentiate both the lives and split them apart. Take a glance into these tips which would help you extensively and get you towards the success.

Set Priorities

Being the parent of young children brings in multiple priorities. So, it is necessary to pick your priorities and set them particularly.

There are chances of having priorities for both work and personal life. Therefore, manage to set them and accordingly continue working.

When youre at home, childs responsibility should be the top priority. At that time, dont take up your writing work. In the same way, when youre writing, avoid worrying about familys responsibilities. Contributing sufficient time would play a vital role in balancing your lifestyle.

Schedule = Success

Scheduling each and everything is a key to success. Yes, setting a schedule would be very useful even in parenting.

Find out what are your responsibilities and by which time it should be done. This way, when you define all of them, it would be very easy to prepare a schedule.

If all the work is executed based on the schedules, then youd clearly identify the flow of your work.

When would you finish up your writing work? When will you reach home? At what time will you cook? When would you spend time with your children? By what time would your child go to bed? Scrutinize all these questions while scheduling and follow it from time to time. Once youre done with schedules, check out its success within a week.

Find the best Time

In a writing job, it is part and parcel to recognize which is the best time of a day when you are productive and able to write well. Specifically, it would help a freelance writer to do his work.

Whether youre a morning person, who gets bright and fresh ideas in the beginning of a day or else you like to work in the rest of the day. Determine which is your productive time in order to deliver perfect and a quality piece of writing.

This tactic would greatly help you in segregating both personal and professional life. Additionally, it would also assist you in detecting which time would be spared for your child.

Dont be Workaholic

During office hours, dont be too much stressed to complete work. Remember, it is just a work. Decide to complete all the work as per schedule and leave by the time youre done.

If youre so much obsessed with work, then how would you focus on your children and family? Think of the same and understand the importance of balancing work life and personal life. Otherwise, youd end up juggling your life and wont find it easier to be happy with life.

Teach your Child to live independently

One of the most important things of this matter is to prepare your child for letting you go office. Teach them the importance of your work, so that they can respect it. Apparently, it would also teach your child to live independently.

Be Gentle with your health

Being a writer, youd have read or written various articles about health, so dont you think you should take proper care for your health? Parents have a tendency to rush around to make others happy but often do they think of their own health. Especially working moms make efforts to make all the family members happy and rush towards completing office work on time.

Instead, focusing on your health would greatly affect your responsibilities of family and professional work since the writing job demands both physical and mental health.  

Takeaway Message

Parenthood and working cannot be the substitutes for each other. Rather, these two must go hand in hand. You simply need to be happy with yourself and enjoy both the works.

You dont have an option to escape. So, it would be better, you learn to balance both, writing job and parenthood.

How To Lose Weight The Healthy Way

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How To Lose Weight The Healthy Way

Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020.

One way to prevent this scenario is to make people aware of the risks of being overweight or obese.

Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:

1. heart disease

2. stroke

3. diabetes

4. cancer

5. arthritis

6. hypertension

Losing weight helps to prevent and control these diseases.

The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplement or pills do not work. If they do, the results are just temporary.

It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.

Here are some tips on how you can lose those unwanted pounds the healthy way:

1. Do not starve your self.

The key to a healthier way of losing weight is: Do not diet.

You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips).

2. Start your day right.

Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism.

Your food intake after you wake up will be used to burn fat all day long.

3. Eat small, healthy meals frequently.

Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.

4. Decide on how much weight you want to lose.

Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.

Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.

5. Drink lots of water.

Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.

6. Avoid too much sugar.

Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.

7. Watch your fat intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level.

There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.

8. Exercise.

Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. Use these activites and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.

Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.

Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.

How to Lose Weight at a Desk-Sitting Job

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How to Lose Weight at a Desk-Sitting Job

Most contemporary money-bringing jobs are related to desk-sitting. While you can earn your leaving easier, its also much easier to get extra kilograms and youre your body shape. Statistics says that almost 40% of the country population suffer from obesity and more than 70% have overweight issues. If you dont want to become one of them then the time to act fast has come. Yes, it would be weird and uncomfortable at first to follow the rule of weight-losing at a desk job, yet if you follow all the rules you can be sure to see results over a month or two. So here are three donts and 3 dos to help you stay or get fit at work.

Donts

1. Soda. Even if you see the label diet, dont be fooled by it. Its still soda that contains sugar and additional chemicals that stay in your body and increase your size day by day. Several researches reported that daily soda drinking leads to higher risks of stroke and type 2 diabetes.

2. Chips. You may think that if the label says baked potato chips it means they are healthy. Forget it! These are still chips and thinking otherwise would be fooling yourself. This product contains too many carbohydrates that you will never get rid of, so they will transform into fat that you are so interested in getting rid of.

3. Energy shots. This is a complete taboo! They not only contain tons of sugar, but also lead to serious cardiovascular and gastrointestinal systems damages. You risk having a heart attack of only two-three bottles of energy drinks and find gastric ulcer over only a couple of months.

Dos

1. Green tea. Stop drinking coffee and adding milk and sugar to it. Start getting your caffeine shots from green tee. According to personal trainers this is a great supplement because green tea contains even more caffeine than coffee. If you feel sleepy at work, there is no better remedy than a cup of fresh green tea. According to the Canadian researchers, regular consumption of green tea can even prevent you from getting colds. Furthermore, green tea is a great fat burner. So if youre aiming at losing weight, there is no better remedy than green tea at a work place!

2. Healthy snacks. Forget about sandwiches, hamburgers, and chips. All this food has extremely negative effect on your health not only in terms of weight gaining, but also damages your cardiovascular system. Replace all junk food that you consume during the workday with something healthy and tasty. For instance, chips can be replaced with nuts; dried fruits and banana chips are perfect supplements for candies. A piece of chicken with salad is pretty much the same hamburger. Think healthy and eat healthy to improve your appearance.

3. A small mirror. A small mirror on the desk is a perfect way to stick to your plan of healthy habits. If you feel the need to eat something bad, just look into the mirror and think if you want to get those perfect check bones or your second chin works well enough for you?

4. A bowl of fruit. There are several studies that proved that if you look at food and smell it before consumption for 10-15 minutes, you lose some part of appetite and as a result eat less. So instead of putting flowers all over your office, put there fruit bowls. During the meetings and discussions with your colleagues youll be able to look at this fruit and so eat less during the lunch time.

5. Gum. Though some people say that gum chewing is not a very healthy habit, it can and will help you lose weight. When you chew a gum in some middle-range stressful situation, you lover cortisol level and as a result influence on your bodys capacity to store fats. Furthermore, you know that gum chewing lowers stress level that also leads to obesity.

As you can see, there is nothing unbelievable in the tips from above, ye you need to follow them in order to lose some kilos. If you want to get faster result and more relief body check personal trainers in your area (now you can do it online with websites like hirerush.com) and start doing some exercises to consolidate your success.

How to Keep Your Child Healthy on a Budget

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How to Keep Your Child Healthy on a Budget

Becoming a parent is one of the most exciting parts of life. Theres no better feeling than bringing a new life into the world. But, with a child comes years of high expenses. From food to daycare to health care, the cost of raising a healthy child is ever-increasing. Looking to keep your child healthy while on a budget? Its possible!

Keep reading for 6 tips that will promote family health without breaking the bank.

1. Set a Budget

The first step towards staying within the confines of your budget is to know exactly what your budget is. Take time to determine your monthly income along with bills, savings, and other expenses. By setting a budget, you can set goals as to how much money you can spend on certain costs, such as food, entertainment, and clothing for your child.

When creating your budget, dont neglect saving. While you may have $500 of money left over after expenses, you dont want to spend it blindly. Instead, make a smart financial decision and set some of that money aside in an emergency fund. This way you can cover costs even if you lose your job or become ill and unable to work.

2. Get Insurance Coverage

Children have a way of getting sick or injuring themselves at the most inopportune times. Since the cost of doctor's visits can quickly add up, take the time to pinpoint an insurance plan that meets your family's needs. Look into a variety of plans including the coverage they offer as well as deductible and premium costs. You may want to discuss your familys health care needs with an insurer to find the most suitable plan.

When choosing health care providers, be sure you choose in-network options, otherwise you risk having to pay out of pocket.

3. Buy In-Season

One of the most important parts of keeping your children healthy is to provide them a wholesome diet. A high quality diet should consist of fruits, vegetables, whole grains, lean proteins, and healthy fats. But, we all know that buying healthy food can be quite expensive. Fresh produce and healthy proteins often have the highest price tags. But, to save money while staying within the confinements of your budget, be sure to buy in-season. When produce is in-season, its usually much more affordable.

In the winter, fruits such as bananas, grapefruit, oranges, pears, and pineapple are in season. Brussels sprouts, kale, winter squash, and sweet potatoes are also in season. During the summer, be sure to purchase bell peppers, blueberries, blackberries, cherries, corn, green beans, and mangos. It's also useful to know which produce is available year-round, including apples, cabbage, turnips, and celery.

4. Save Money on Medications

Medications, especially if your child has a chronic illness, can be extremely expensive. Thankfully there are ways to save money on prescription drugs. Youll want to first talk with your doctor about switching to generic. Generic drugs use the same active ingredient and are just as effective as name-brand options. Another money saving tip is to shop around. Different retailers offer different prices on certain medications.

Shop around for the most inexpensive option in your area. Aside from retail stores and pharmacies, you can also fill prescriptions online. Online pharmacies are well-known for their discount prescriptions. Filling your medications via the web not only saves you money, it also saves you time and is much more convenient.

5. Spend Time Outdoors

One of the best parts of spending time outside is that it's free! There's no cost to playing tag, swimming, or helping to plant a garden. Spending time outdoors offers all sorts of benefits including increased exposure to vitamin D, improved concentration, increased happiness, and quicker healing. Encouraging your kids to go outside also keeps them off of their phones and smart devices. The more time your children spend outside, the better. Theres nothing like fresh air and sunshine!

6. Practice Preventive Health

While no one likes going to the doctor, especially children, its important to stick to a routine schedule for checkups, screenings, and immunizations. Routine trips to the doctor can ensure that your child is overall healthy, growing, and meeting age milestones. A visit to the doctor can also help to spot any underlying health conditions that may become bigger issues over time. With the right preventive health practices, you can keep your children healthy and happy. As an added benefit, taking more trips to the doctor will make the experience much less fear and anxiety-inducing for your child.

Conclusion

Taking care of children is expensive. But, like anything in life, there are ways to save money without cutting corners. Keep these 6 tips in mind to keep your child healthy without sending your budget overboard.

How To Have An Excellent Relationship Between A Couple

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How To Have An Excellent Relationship Between A Couple

The relationship between couples needs to be nothing short of excellent. However, the opposite is true in the relationship between many couples. This is because it is never easy to have a relationship that is based on joy and happiness. Happiness or bliss is elusive in many homes and this is what many discover when they get into the relationship.

However, this is not to say that you have to follow the same fate. If you are willing to do what it takes, you will definitely ensure that your union is the hub of peace and joy. Peace is a word that has more value than people think. In many marriages, there is no peace. The opposite of peace is chaos and, if you are in a relationship, you probably know this best.

Achieving bliss in your relationship is something that you need to prioritize. If you keep it on the back seat, you are bound to get disappointed. As a partner in a relationship, there are several things that you can do to keep the relationship healthy and above all happy.

The relationship between you and your spouse needs to come first. Once you have dealt with priorities, you need to be sensitive or aware of the needs of your partner. In many instances, conflicts come in because partners say that their needs are not being met in the right way. Do not let chaos erupt from something that you can easily deal with. For example, if you are the lady in your relationship, if you do not polish the shoes of your man, he might not take it very well. Instead of looking for a reason to justify the problem, be sensitive and realize that he has a valid reason to be annoyed.

The way you deal with little issues shows the kind of relationship you have between you and your spouse or partner. If you decide to ask a why they did not polish their shoes in the first place, you are definitely bringing up issues that are clearly troubling you. It shows that you are unhappy about something else or that you would rather not polish the shoes in the first place. When you decide to apologize and polish the shoes, nobody will follow up the matter; after all, it is a very minor issue. The relationship between you and your spouse needs to be based on love and respect.

The relationship between you and your spouse needs also to be worked on everyday. This is because you have different issues to deal with on a daily basis. There is no single union of love that is perfect. However, take advantage to learn new things that can strengthen your relationship. There is nothing more exciting than knowing that you are growing together in love. With time, your problems will seem to shrink and you will be mature in this regard. One thing that many forget is that love in your life will determine the kind of life they lead. Have fun together and create new memories with each other; this is what love is all about.

Comfort Food Trends Bring Us Back to Our Roots

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Comfort Food Trends Bring Us Back to Our Roots

Comfort food. It even sounds warm and welcoming - like cuddling up by the fire on a cold winter day. Comfort food trends have seen a real resurgence in recent years and our desire for comfort food seems to be holding strong. So what is comfort food? Generally it's the food we have good memories about, the food we think of when we hear the word homemade, and that reminds us of simpler times.

The list of favorite comfort foods can be different for each of us. While homemade macaroni and cheese and meatloaf with mashed potatoes have been staples for many of us, for some of us comfort food may include a delicious cheesy lasagna, or yummy sweet potato pie. We all tend to love the food that takes us back to our roots - the foods we grew up with.

Some Of Our Top Comfort Food Choices Were Found To Be:

- Soup
- Meatloaf
- Pasta sauces
- Pot pies
- Mashed potatoes
- Pizza
- Potato salad
- Macaroni and cheese
- Biscuits and scones
- Chili
- Beef stew
- Fruit pies
- Chocolate chip cookies

Why the increased desire for comfort foods? It seems to be a combination of things. People are busier and more stressed than ever. The last few years have also resulted in many of us feeling less safe in the world. We want to feel warm and safe again, the way we did when we were young and the world seemed simpler.

Comfort food trend watchers say that we are craving the foods we grew up with. People want to enjoy their homes and entertain at home. We're expressing an interest in cooking everything from easy party food recipes to BBQ to slow cooked roasts with all the trimmings.

We also want to experience different tastes, sometimes tastes from around the world, sometimes the familiar foods we love, with twist or an extra bit of pizzazz. So we have things like garlic mashed potatoes, 4 cheese macaroni and cheese and thin crust gourmet pizzas.

We're also a population that is becoming more aware of health and making healthy food choices. With aging baby boomers creating a bulge in our populations, healthy lifestyle trends are front and center. We want fewer calories but all the taste, healthier eating with the comforts of our favorite foods. So where does this leave us? How do we combine comfort food trends with healthier lifestyle trends?

As much as we love our comfort foods many of us now look for ways to turn them into healthier choices, with a lower fat content and fewer calories. We tweak those great recipes from the past so we maintain (or sometimes even improve) the taste but forgo some of the fat, unhealthy carbs and sugar content. And while most of us are still eating our favorite comfort foods, maybe it's just a little less often. We might decide to share that piece of amazing cheesecake so we get the taste but not the pounds.

We're going back to our roots - but with a nod to healthy food choices and a few wonderful, tasty twists along the way.

Christmas Cheesecake

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Christmas Cheesecake

This is a cheesecake that I have been making for over 20 years if you follow the recipe to the "T" you won't have any problem, it is also colorful as well as the most wonderful piece of pastry that you ever put in your mouth.

1 1/4 cups graham cracker crumbs
2 tablespoons sugar
3 tablespoons butter or margarine melted
2 pounds cream cheese
1cup sugar
8 ounces sour cream
2 eggs
1cup flour
3/4 cup heavy whipping cream
2 cup in total chopped candied cherries red and green raisins, walnuts, candied pineapple
1/2 cup small chocolate chips

In a 5 quart mixing bowl place 2 pounds of cream cheese and 1 cup granulated sugar and mix on low speed until cream cheese is softened and smooth, place in bowl 8 ounces sour cream and continue mixing until well blended, at this time add 2 eggs, mix for 2 minutes then add 1 cup flour, and 3/4 cup heavy whipping cream, mix on second speed until your cheesecake batter is smooth and creamy. At this time your cheesecake mixture should be fluffy like ice cream as it comes out of the ice cream machine.
Add the candied fruit, raisins, walnuts, pine apple, chocolate chips, fold everything together.

Prepare your 10 inch x 2 inches spring form pan, in a large bowl place your graham cracker crumbs and 2 tablespoons sugar, and your melted butter or margarine, then with a wire whisk, whisk them together until well combined, brush onto the sides of your spring form pan a little softened butter so the crumbs have something to hold to, place the crumbs on the sides and bottom of the pan.

Now you add slowly to the pan your cheesecake mix as not to disturb the crumbs too much, now you should have a full pan.
The total weight of the cheesecake with the crumbs on the sides should be 5 to 5-1/4 pounds if you have some batter leftover just chill it, put some whip cream on it and enjoy.

Preheat your oven to 275 degrees and not more, when your oven is hot place the cheesecake in it and bake for 55 minutes then shut off the oven and let it in there for 3 hours, at the end of this time you should have the most beautiful cheesecake you ever seen, let the cheesecake on the table for 1 1/2 hours then place it in the refrigerator for about 2-3 hours. Now remove it from the pan and enjoy.

Before serving sprinkle some red and green edible glitter that you can purchase at any store that has decorating supplies.

Chocolate Dessert Recipes For Parties

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Chocolate Dessert Recipes For Parties

People now days have little time to cook decent meals for themselves and their family let alone find the time to make a dessert of any kind. There is however nothing better than enjoying a home-made dessert and what with the huge selection of dessert, especially chocolate dessert, recipes to choose from it is easier than you think.

Although a lot of them aren't too bad, we are not talking about boxed cake or cookie mixes here. Home-made chocolate dessert recipes will take some time to prepare and a little more time to perfect but the effort will be well worth it. Just take a quick look at some ideas you may never have even thought of before.

- Apple Chocolate Chip Dessert Pizza
- Black and White Chocolate Tartlets
- Chocolate And Peanut Butter Blondies
- Black and White Chocolate-Dipped Strawberries
- Chocolate-Almond Ice Cream Roll
- Chocolate Fudge Squares with Mocha Glaze
- Chocolate Waffles With Coffee Syrup
- Chantico Chocolate Cake

There are hundreds of chocolate dessert recipes and they will have all your taste buds begging for sweet release. It's a dieter's worst nightmare and once your appetite is satisfied your teeth will be left aching with mischievous pleasure.

You'll find chocolate recipes for every occasion, from simple, quick dessert recipes to elaborate treats that will have everyone eating out of the palm of your hand. Whether you're planning for your next dinner party or want a simple recipe the kids will enjoy, nothing says decadence like a chocolate dessert.

Working with Chocolate

Did you know different types of chocolate require different methods for cooking, and when melting chocolate it is best to use a metal spoon as wooden and plastic spoons retain moisture that will cause the chocolate to seize?

Many dessert recipes will require you to melt chocolate in a double boiler. This is really easy to set up. All you need is a glass bowl big enough to hold the chocolate and at the same time fit into the top of a sauce pan without touching the bottom. In the sauce pan you simply boil water and then place the bowl of chocolate pieces on the top of the pan, stirring constantly until the chocolate is smooth.

Fresh fruit can be a perfect and light ending to any meal. You can give it that little something extra and have melted chocolate on the table to dip the fruit into. Satisfy everyone's taste buds.

If you want delicious dessert recipes as well as the quickest and easiest way to make them without spending hours in the kitchen, just type 'chocolate dessert recipe' into your preferred search engine.

Chicken Quiche Lorraine With Broccoli Salad

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Chicken Quiche Lorraine With Broccoli Salad

1 cup shredded natural Swiss cheese (4 ounces)
1 cup cut-up cooked chicken
4 eggs
1/3 cup finely chopped onion
1 teaspoon salt
2 cups whipping cream
1/2 teaspoon dried thyme leaves
1/4 teaspoon black pepper
1 9-inch pie crust

Chicken Quiche Lorraine

Heat oven to 425 degrees. Pour chopped chicken, onion and cheese in pie crust. Beat eggs slightly. Beat remaining ingredients into eggs. Pour into pie plate. Bake uncovered for 15 minutes.

Reduce oven temperature to 300 degrees. Bake for about 30 minutes longer or until knife inserted in center comes out clean. Let stand 10 minutes before cutting.

Serving Suggestions and Tips: To make it a Mushroom Quiche, add 1 can (4 ounces) mushroom pieces and stems, drained and 1 jar (2 ounces) diced pimientos, well drained, with the bacon.

To make it a Bacon Quiche, substitute 12 slices of bacon, crisply cooked and crumbled, for the cooked chicken. Decrease salt to 3/4 teaspoon.

To make Crab Quiche, substitute 1 cup chopped cooked crabmeat or seafood sticks for the cooked chicken. Pat crabmeat dry.

To save time, after sprinkling the pie crust with your choice of meats, cheese and onion, cover and refrigerate. Beat the remaining ingredients together and cover and refrigerate. Keep in the refrigerate no longer than 24 hours. Stir the egg mixture before pouring into pie plate. Continue as directed except increase second bake time to about 45 minutes.

Broccoli Salad

11/2 pound fresh broccoli, stems removed
2 tablespoons vegetable oil
2 tablespoons vinegar
1/2 teaspoon salt
Romaine lettuce
Dash of black pepper
2 tablespoons slivered almonds
Homemade Guacamole (see below)

Heat 1 cup water with 1/2 teaspoon of salt to boiling in saucepan. Add the broccoli tops. Cover and heat to boiling. Cook for 4 minutes. Then drain. Mix oil and vinegar in 21/2-quart glass or plastic bowl. Add broccoli tops, salt and black pepper; toss. Cover and refrigerate at least 1 hour. Arrange broccoli tops on romaine lettuce just before serving. Top with homemade Guacamole and sprinkle with almonds.

Homemade Guacamole

1 medium onion, finely chopped (about 1/2 cup)
2 ripe avocados, peeled and cut up
1 tablespoon lemon juice
1 or 2 green chilli peppers, finely chopped
1 teaspoon coarsely ground pepper
1 teaspoon salt
1 medium tomato, finely chopped (about 3/4 cup)
1 tablespoons of lime juice

Beat avocados, chilli peppers, onion, salt, lemon juice, lime juice and ground pepper until creamy. Stir in tomato. Cover and refrigerate at least 1 hour. To make a creamy guacamole, stir 1/4 cup salad dressing or mayonnaise and 1/2 teaspoon garlic salt into avocado mixture before adding tomatoes. To make a bacon guacamole, stir in 2 slices of some crisply cooked and crumbled bacon.

More helpful hints: One package (16 ounces) of frozen broccoli flowerets can be substituted for the 11/2 pounds of fresh broccoli in the broccoli salad. Rinse under cold running water to separate. Then drain. Also, a name brand or store brand of guacamole dip can be substituted for the homemade guacamole.

CHICKEN - Good, Bad and BBQ

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CHICKEN - Good, Bad and BBQ

COOKING CHICKEN ON A BARBEQUE
Have you had a bad chicken experience? Then read on. With a little care and knowledge, these bad experiences can be replaced with great, finger licking chicken fun.
Here are some suggestions that, if adhered to, should make your chicken cooking experience much less stressful.
As stated in my E-books, its essential you use a separate board to cut chicken and clean all equipment thoroughly. It is seldom the chicken that causes illness. Often its the raw juices that have contaminated other uncooked foods. Bugs love raw chicken juice..

When taking this onboard also watch where you place the wrappings the chicken came in. If your chicken is packaged in plastic, check there are no holes spilling juice onto other foods or bench tops. Wipe bench tops, knives and boards constantly. Keep the cloth used separate from other foods and wash immediately before using again.

Chicken is only safe with two temperatures. Hot or cold. Keeping it warm for any length of time is not a safe option. There are many wonderful recipes which enable chicken to be served either hot or cold giving versatility to your organisation if the time between cooking and serving is an unknown factor.

The grilling techniques for cooking chicken on a BBQ are different to cooking red meat and burgers. The fat on a chicken is on the outside, in the skin, as are a good many vitamins. The fat in red meat is veined throughout. This means chicken will dry out quicker than red meat, if over cooked. The bones in a chicken also add a variable, conducting heat to the centre of the bird quickly.
The up side of this is that bones and skin add huge value in flavour and tenderness of chicken. Here are some tips to keep your chicken experiences all good ones.
1. Do not remove the skin from breasts before cooking. It protects the meat from drying out and if cooked to crispness adds a pleasing textural contrast.
2. Keep a spray bottle of water handy. When the fat under the skin catches fire, a quick squirt gets things under control.
3. It is far better to cook over a slatted grill than a solid one. The slatted grill is a little more exciting with flare-ups from the melting fat flavoring the meat and leaving the crisp goodness of the vitamin enriched skin. A solid grill allows the chicken to cook in its fat which is not such an healthy option.
4. If you have a fear of the chicken skin adding kilos and insist on removing it, you need to marinade your chicken with something that will protect the meat. Check out my blog for tips and free recipes of great marinades.
5. When cooking kebabs, keep in mind that most vegetables cook SLOWER than the chicken. Either partly pre-cook vegetables or cut your chicken thickly. Personally, I prefer to make my kebabs individual performers; a separate kebab for the chicken and vegetables.
6. Always try to have a hot, fast cooking side and a medium, gentle cooking side on your BBQ. This allows you to gently finish cooking larger pieces or whole butterflied birds.
7. Chicken bones absorb salt which turns them pink. This pink colours the flesh next to it. I have seen many cooks ruin their chicken trying to get rid of the pink flesh next to the bone. If the flesh pulls away from the bone, it is cooked, pink or not. If the juices run clear when pricked with a fork, it is cooked.
8. If you soak the chicken in dark marinades containing soya sauce, black bean paste or similar, your chicken will turn grey when cooked. Keep these marinades for basting the chicken with as it is cooking, enhancing the flavor without changing the color.

Chicken is a wonderfully nutritious and healthy food and perfectly safe when treated with the respect it deserves and a little knowledge.