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Health

How Water Treatment Chemicals Can Be Delivered Safely

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The water treatment process requires chemical solutions like corrosion inhibitors, oxidizers, surfactants and ion exchange resins to properly complete tasks. These crucial products need to be delivered safely and securely so that the entire system runs on schedule without error. To guarantee that the chemical solutions arrive in the best state possible, you should turn to a reliable supplier with a keen awareness of industry standards and superior customer service.

One essential way to ensure safe and secure delivery is to use packaging and labeling techniques that protect the product. Last year, the National Science Foundation updated their specifications for packaging water treatment chemicals to avoid someone possibly disrupting or tampering with products — these requirements are meant to provide additional security and act as evidence of human interference when supplies are breached or missing.

 

Type of Packaging Requirements
Bags and Supersacks ·         Labels with the company’s name

·         Seals that are destroyed upon opening or that make resealing improbable
Drums and Small Containers ·         High-quality construction

·         Packages need to display the company’s name

·         Seals that are destroyed upon opening or that make resealing improbable
Bulk Shipments and Big Reusable Containers ·         Non-reusable tamper-evident seals

·         Seals should be numbered and tracked before and after delivery

·         Or enforce a chain of custody protocol

If you want your chemical products to meet these high standards, you should find a chemical solutions provider that is highly invested in the Canadian water and wastewater treatment industry. Their involvement in the industry shows just how committed they will be to meet demands for additional safety, security and verification. A supplier like CCC Chemicals is an ideal choice for this because they are long-time participants with organizations in the water treatment field, like the Water Environment Federation and the American Water Works Association. Their chemical products are certified by the National Science Foundation, the organization that came up with the official packaging requirements.

CCC Chemicals can also cater to customers in the municipal water and wastewater treatment industry by having multiple services for packaging, labeling, storing and transporting chemical product orders. The company has ISO 9001 certified facilities equipped with automated multi-purpose bagging operations — the bulk bags range in sizes, starting at 20kg and going as high as 1200kg for customer convenience. They provide labeling and Material Safety Data Sheet options for all newly packaged products. If immediate transportation is not needed, the supplier can also store bulk orders securely until the products should be delivered — these tanks are in full-spill containment areas and are heavily-monitored by facility workers. Finally, the orders can be transported by dry vans or liquid bulk tankers readied with GPS devices for the quickest delivery time. The company’s regulatory zeal guarantees that chemical products get delivered to their destination swiftly and safely.

The delivery of chemical solutions is an important step in the ordering process, which means you need to find a supplier that doesn’t neglect the aspects of packaging, labeling and transportation. When these security elements are taken seriously, you are sure to end up with the exact materials that you want.

8 Tell-Tale Signs of Low Testosterone in Men

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8 Tell-Tale Signs of Low Testosterone in Men

Been feeling tired, weak, low on motivation, or lacking your usual drive? Now is a good time to get familiar with the signs of low testosterone.

If someone were to ask you right now what testosterone does, you would probably name some of the commonly understood things. It builds strength and muscle mass and improves sex drive, right? It’s the hormone that gives men their more masculine traits.

But that’s not all it does. And when men age, their testosterone levels start to drop and they start feeling less and less like themselves every day.

There are a number of different signs of low testosterone and we’re going to walk you through them here.

What is Testosterone?

Testosterone is a part of a class of male hormones called androgens, or steroids. It’s androgenic, which means it causes physical male characteristics, and anabolic, which means it develops muscle.

Testosterone is produced in the testicles and the adrenal glands and it’s involved with a lot of different processes in the body. It controls the development of male sex organs and the secondary sexual characteristics, like penis size and facial hair.

The boost of testosterone that comes during puberty is also the cause of the various growth spurts boys experience.

Testosterone is very important for sex drive, red blood cell production, sperm production, fat distribution, and muscle mass and strength.

Signs of Low Testosterone

There are a lot of different things that can happen when testosterone production slows.

1. Low Sex Drive

As we mentioned, testosterone is a key ingredient in a man’s libido or sex drive. Some men might start to experience less of a sex drive as they get older naturally. However, someone with low testosterone will probably experience a dramatic drop in this desire.

2. Erectile Difficulty

Testosterone also helps men achieve and keep an erection. It won’t cause an erection on its own, but it does cause the receptors in the brain to produce nitric oxide, which helps to trigger the necessary chemical reactions that do cause an erection.

If a man doesn’t have enough testosterone, they will have a hard time achieving an erection. They could also deal with spontaneous erections as well.

But, like we said, this is only one of the many factors that allow for men to have proper erections. There is inconclusive research about whether or not testosterone replacement therapy will help erectile dysfunction. You can discover more about hormone replacement therapy here.

There are a lot of other health issues that play a part in erectile issues. These issues could be:

  • Diabetes
  • Issues with the thyroid
  • High blood pressure
  • High cholesterol
  • Smoking
  • Alcohol
  • Depression
  • Stress
  • Anxiety

If you suspect that any of these issues are causing erectile dysfunction, talk to your doctor today.

3. Less Semen Volume

Men with less testosterone often experience less volume in their semen.

4. Hair Loss

For most men, balding is a perfectly natural part of aging. This is another aspect that testosterone has an effect on, as it also helps to produce hair.

There is a large portion of balding that men inherit through genetics, but lower testosterone will also cause low body and facial hair as well.

5. Fatigue

Men also report a change in their energy levels as well. If you experience extreme fatigue, getting tired despite getting adequate sleep, or finding it more difficult to get yourself moving throughout the day, you might be dealing with a loss of testosterone production.

6. Less Muscle Mass and More Body Fat

Studies show that testosterone probably affects muscle mass, but it doesn’t seem to play much of a part in the strength or function of those muscles. Still, as testosterone does have a lot to do with the production of musculature, low T can sometimes show up as a decreased muscle mass.

Additionally, men with low testosterone tend to experience more body fat. Particularly, they develop enlarged breast tissue.

Both estrogen and testosterone exist in both men and women, so when one of those hormones gets out of whack, the other is more prevalent. This is why men start to develop the appearance of breasts when their testosterone levels drop.

7. Decreased Bone Mass

Women are usually the ones associated with osteoporosis or the thinning out of bone mass. However, if a man has low testosterone they could very easily experience this as well. Older men tend to have a lower bone volume, making their bones more easily broken.

8. Mood Changes

This is one of the most obvious changes in men with low testosterone. Testosterone is a hormone that very easily triggers different mood and mental states.

In addition to this, the other aspects of low testosterone often cause less self-esteem, which only makes a foul mood or mental illness worse.

Men with low testosterone more often deal with depression, irritation, and a lack of focus.

The Drop in Testosterone

When women deal with menopause, they experience a quick drop in their hormone levels. But men usually deal with these drops in smaller increments over a longer period of time.

The older a man is, the more likely he will experience low T levels. And these symptoms can happen with T levels as low as 300.

Low Testosterone

If you notice that you have three or more of the above-mentioned signs of low testosterone, it would be a good idea to talk to your healthcare professional for information on what to do next.

Sometimes the fix can be as simple as a change in diet and exercise, but sometimes medication or hormone replacement therapy is needed.

For more information about living a healthy lifestyle, visit us today!

What is the Point of a Sauna? 5 Health Benefits of a Sauna Session

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What is the Point of a Sauna? 5 Health Benefits of a Sauna Session

You’ve seen them in movies and TV shows, but you’ve never actually used a sauna before. So what is the point of a sauna? Why do people like to sit and sweat in these hot and humid rooms? Click here to learn more about the benefits of sauna sessions.

You know they’re relaxing, but what is the point of a sauna? According to experts, sitting in a sauna can promote specific health benefits. Doesn’t that sound like a great idea?

Keep reading for a list of the top ways saunas can improve your life.

What is the Point of a Sauna?

The concept has been around for over a thousand years, but why do people use saunas?

Cardiovascular Health Benefits of Saunas

Heart health is a big deal. And being able to relax while working on your circulation is what makes saunas so great.

When you sit in a sauna, the rate of your heartbeat increases. When that happens, your blood vessels become wider, resulting in improved circulation. In some cases, the heartbeat can rise to 100-150 beats per minute.

Using a sauna may also contribute to lower blood pressure.

Pain Relief

Blood circulation isn’t only good for cardiovascular health.

It can also help relieve pain. Pain such as sore muscles and arthritis can be helped with the sauna and its moist heat. Infra-red saunas can also be helpful by relaxing joints and muscles.

Take a look at these saunas for more information.

Relief of Asthma Symptoms

Dry saunas can benefit those who suffer from asthma and trouble breathing.

The warm air stimulates the lungs to open up. It allows for more air to pass through your airway and relieve asthmatic symptoms.

Skin Conditions

Certain skin conditions such as psoriasis can sometimes be improved with sauna use.

The warm, dry air of a sauna can help dry out the skin condition. But speak to a doctor before trying this method. There are some skin conditions that could become worse if you aren’t careful.

Stress Relief

Stress is a large part of today’s society. It can contribute to lack of sleep and stress disorders.

Regular use of saunas can help promote stress relief. The heat that improves circulation is also improving stress levels. That will enhance a feeling of relaxation and produce fewer stress hormones.

Precautions to Consider

Consult your doctor before attempting to treat your health conditions in a sauna.

Risks to be aware of are:

  • Dehydration
  • Blood Pressure
  • Overheating

Drink lots of water in order to avoid dehydration in the sauna. Water can also help prevent overheating. If you do begin to overheat, exit the sauna immediately.

A spike in blood pressure can occur if you switch between the heated sauna and a cold bath or pool. Blood pressure can also become too low for some people.

Avoid staying in a sauna for extended periods of time. And don’t drink alcohol while using one as it can cause dizziness and dehydration.

More Health Reads

The sauna can be beneficial whether you decide to use it for health or relaxation. And the next time someone says “what is the point of a sauna?” you’ll be able to tell them the details.

Looking for more great information? Try reading “How Technology Can Change Healthcare.” Or you can browse our Health section for more related topics.

Soul Searching: What Can It Do For You?

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Soul Searching: What Can It Do For You?

The desire to do some soul searching can be brought on by a variety of events, but the end goal is to find the deeper meaning of your life and your purpose. Read this article to learn more about soul searching and the benefits of this inward reflection.

Growing up, soul searching may have gotten a bad rap in your family. It may have been what you were asked to do after being exiled to your room for bad behavior. These mind-numbing periods likely ended with apologies to mom and promises to straighten up.

So, the thought of soul searching as an adult may not hold much charm for you until you start diving into the research. Turns out, a daily dose of soul searching isn’t so bad after all. Read on to learn more about this simple practice and how it can change your perspective and life for the better.

The Benefits of Soul Searching

Let’s get one thing straight: This is not your mom’s soul searching. What we’re talking about is taking time to be intentional, to live in the moment. Today’s soul searching requires touching bases with your innermost thoughts and actions so that you can align them, each and every day, with your intentions.

Soul searching doesn’t have to take long. Some practitioners swear you need as little as fifteen seconds. But taking a few minutes (or seconds) to set the intentions for every portion of your day will reap amazing benefits.

Why does this work? Setting your intentions ahead of time and then sticking to them throughout the day will bring clarity to your life. And it will help you adjust your perceptions so that they are intention-oriented rather than goal-oriented.

You’ll operate from the “why” instead of the “how” or “what.” As a result, your subconscious will send you reminders throughout the day to stay on track, even if it requires improvising. Because you’re clear on your overall purpose, you’ll make adjustments and reach your goals instead of getting mired down in the details.

Things to Help You Soul Search

But what if you’re jazzed about the benefits of soul searching but can’t get your mind to slow down? Or, maybe life’s distractions keep getting in the way of discovering who you are? There are resources that can help.

Soul searching books will get you in the right mindset for intentional thinking and action. There are outstanding reads that’ll put you in the right mindset for some serious soul searching.

Here’s one of our favorite quotes from Holocaust survivor, Viktor Frankl, to get you started: “We needed to stop asking ourselves the meaning of life, and instead to think of ourselves as those who are being questioned by life–daily and hourly. Our answer must consist, not in talk and meditation, but in right action and in right conduct.”

Soul Searching Retreats

Besides books on soul searching, a spiritual retreat might be just what you need to put you on the fast track to self-realization. Retreats abound, so get online and do some research. Check reviews from last year’s participants to make sure you’re getting the right experience for self-growth.

Consider finding a retreat in a beautiful, restful location that’ll allow you to put life in perspective. Or, if your resources are limited, you can create a soul vacation in the comfort of your own home. This could include taking a day off to attend a yoga class, massage, intuitive reading, or karma clearing.

Soul Searching for a Better Life

If you believe that life is more than an accident, and we’re all here for a reason, then it makes sense to figure out what your reason is. Soul searching will help you find your deeper purpose so that you can start living the extraordinary life you are meant to.

From mini-meditations to books to retreats, there are countless tools that you can use to awaken your purpose. Where will you start?

Interested in learning more about living your best life? Follow our lifestyle and health blogs for more transformational life hacks.

Construction Bonding Requirements: What You Need to Know

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Construction Bonding Requirements: What You Need to Know

If you are looking to do construction work, it is important that you follow the proper regulations. Check out this guide to learn more about construction bonding requirements.

As a project contractor, you understand there are risks involved in just about any project. Plus, there can be delays and failures that will make you fail to deliver the project as per established provisions and agreements.

Project owners and investors know that such scenarios are possible once the project starts. As such, they’ll expect you to put up a surety bond, such as a construction bond, to protect them against disruptions and financial loss. Keep in mind that this bond also offers legal protection.

So, before you get the bond, you need to understand the essential construction bonding requirements, and this post is here to guide you through.

Keep on reading to learn more.

How the Bond Works

As noted, the investors and project owners require bonds to protect their investments. In this case, the investor or project owner can be the government or an entity in the private sector.

Surety bonds are commonly required for cost-intensive projects, such as building bridges and roads. Generally, most projects are usually $100k or more. It provides assurance to the project owner (obligee) that the contractor will execute and complete the project according to the agreement.

If you are taking on a larger project, your construction bond may come in two parts. One part will cover the overall project incompletion, and the other will cover nonpayment of services and materials from suppliers and subcontractors.

Three parties are usually involved in this deal – the project owner/investor, the contractors, and the surety company. As a contractor, putting up a bond allows you to provide a financial and quality guarantee to the obligee that you have the capacity and means to deliver the project. Plus, you’ll meet all the quality requirements.

You will need to purchase the construction bond from the surety company. It’s the responsibility of the company to conduct financial and background checks before approving the bond.

The Kind of Surety Bonds Your Will Need

When approaching surety companies, they’ll review your financial merits and charge a premium based on the likelihood of potential adverse events. A surety can also replace the contractor when they abandon the project.

Here are four main types of construction bonds, and you can also click here for more:

1. Bid Bond

When bidding on potential projects, you must submit a bid bond together with your bid. This bond protects the project owner if you back out of the project after winning the bid. It also protects them if you fail to provide a performance bid, which is necessary before you start working on the project.

2. Performance Bond

After you accept the bid and you’re ready to start the project, you’re going to need performance bond. This bond protects the project owner from financial loss is the project is defective or fails to meet the contract terms.

3. Payment Bond

You may win a bid, but do you have the means and capacity to meet all the projects needs? Well, getting a payment bond helps to give that assurance. It shows that you have the financial capacity to pay workers, subcontractors, and suppliers.

4. Maintenance Bond

In some cases, you may also need maintenance bond. This helps to guarantee that you’ll fix any defects and repairs that will be discovered after the project completion. This usually lasts for a 12-month period.

As you can see, these are the bonds you will need once you start bidding on project construction projects.

Understand Construction Bonding Requirements

Now that you understand how the bond works, let’s explore what requirements you need to meet when applying for a bond. Keep in mind that requirements differ depending on the project size and the surety company you approach.

Understand The Miller Act

If you’re bidding on federal construction projects, you need to understand the construction bonding requirements as they are constituted in The Miller Act.

According to the act, the prime contractors of federal projects must provide a performance bond for any project that’s more than $100,000. Also, contract values ranging from $30,000 and $100,000, may require some form of payment protection.

You need the payment bond to pay suppliers and contractors. Failure to have the bond gives suppliers and contractors the right to sue you in the U.S. District Court.

The Essential Documents

Usually, you need several documents when you apply for construction bonds. This includes:

  • Your surety application
  • CPA-prepared financial statements for the past two years
  • A copy of the project contract

Even though it’s not a requirement, be sure to provide proof of real estate ownership. This will help to expedite your bond processing and approval.

Cost Requirements

As a general rule, you can expect the cost of a performance bond to be about 1 percent of the project or contract value. For cases where the contract value is $1 million or more, the premium can be anywhere from 1.5% and 2%.

However, your creditworthiness as a contractor will also determine your premiums. In most cases, surety companies usually combine the performance bond and payment bond as single coverage.

Other Requirements

Before underwriting any amount, surety agencies will consider several factors.

They will review your past contracts to ensure they were successful. If they were any issues, they would want to know how they were solved. So, be sure to have some proof of past contracts as they need them for risk analysis.

You also need to have enough working capital to get approval from surety agencies. You will also need to prove that you have the skills and ability to complete the project.

Keep in mind that some agencies will readily reject contractors with bad credit and bankruptcy.

Construction Bonding Requirements – Final Thoughts

In the United States, the law requires surety bonds for most large construction projects. As a contractor, you need to learn all the essential requirements of bonds when bidding on projects.

This post covers some of the basic stuff you need to know when approaching surety agencies. The good thing is that you can easily apply online for bonds and get quotes from different agencies.

Do you have any thoughts or ideas on meeting the construction bonding requirements? Feel free to share them in the comments section below!

You can also read more on how to raise finance to support your construction business.

10 Tips for the Best Post Pregnancy Workout

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10 Tips for the Best Post Pregnancy Workout

With the right post pregnancy workout, you will have more energy and move closer to regaining your figure. Check out this article for 10 helpful tips to maximize your goals.

Are you the mom of a newborn baby? Congratulations!

Pregnancy can be a wonderful, yet tiring endeavor. With a new baby in the house, you’re probably more tired than ever.

While you may want to lose your baby weight as soon as possible, starting a workout routine can be a challenge. You probably haven’t exercised in several months, and the thought of getting back into a workout routine may seem scary. But it doesn’t have to be!

You can create a great post-pregnancy workout that challenges you without overexerting you.

And you can do it right in your very own home without spending tons of money on a gym membership.

Do you want to know more? Keep reading to discover 10 tips for the best post pregnancy workout.

1. Practice Your Breathing

Are you looking for ways to start your new exercise routine right away? Well, the good news is you can start it before you even leave the hospital.

Practicing your breathing can help relax your muscles and reduce stress. If you breathe a certain way you can also start tightening your abs. All you have to do is inhale deeply from the diaphragm. Flex your abs tight while you breathe in and hold it for as long as you can. Then, relax your muscles and exhale.

Pair this breathing exercise with a commitment to cut out processed foods and sugars. This may not seem like a lot, but it’s the first step to a new workout and a healthy lifestyle.

2. Take Your Baby for a Walk

The most important thing to remember when you begin exercising is to take it slow. Your body just went through a lot.

If you’re like many pregnant women, you may have suffered from swollen ankles, back and foot pain, and fatigue during your pregnancy. This may have caused you to spend more time than normal in bed or on the couch.

That’s why one of the first steps to your routine is to get up and walking again. It helps ease you into a fitness routine, plus sunshine and seeing your baby enjoy their first outings can boost your mood.

3. Turn That Walk into a Run

Running is a great postpartum exercise to reduce tummy size. But, don’t feel like you have to start by running several miles right off the bat.

Once you’ve gotten used to walking, start mixing in some light jogging. Once you can jog for a while, start to run. Running will help you lose weight and improve your endurance which will help you with your other exercises as well.

But the best way to lose weight isn’t to run at full speed the entire time. Instead, you should mix high-intensity and moderate exercises together in one workout, such as alternating between running and jogging.

4. Try Some Kegels

You may have opted to do some Kegels during your pregnancy. They’re a great way to practice control over your bladder muscles.

For many women, the incontinence doesn’t stop once the baby is delivered. Up to 50% of women still experience some bladder control issues 5 years after giving birth. A great post-pregnancy workout is all-encompassing, including exercising those bladder muscles with Kegels.

5. Do Lunges

Once you have fully recovered from your birth and you have your doctor’s okay, you can start some more strenuous exercises.

Lunges are an amazing exercise after pregnancy to reduce stomach size. But they do so much more than that. They also strengthen your legs and back and they can improve your balance.

If you’re looking for an extra challenge, consider holding your baby at your chest while you do lunges. This will help strengthen your muscles and add a little upper body workout into the mix.

6. Dance it Out

Some women have trouble sticking to post pregnancy workout routines because they’re not fun.

But who says you can’t enjoy working out?

Dancing is a great way to get a full body workout. Zumba is an amazing option if you’re looking for a structured full-body workout. You can find lessons online or you can take a class at Kinetix Inspired Fitness (or your local gym).

7. Take Yoga Classes

While yoga may seem easy, it does offer an encompassing workout. You’ll strengthen your core muscles, improve your balance, increase your flexibility, and learn how to control your breathing.

The best part about yoga is you get these amazing benefits but still fell relaxed at the end of class. This makes it a great add-on to any exercise routine. You may end your workout with 30 minutes of yoga or begin your day with a yoga class. Again, you can find these online or at your local gym.

8. Squat with Your Baby

But the stomach isn’t the only area you’ll want to work on when you create a post-pregnancy workout. You may also want to tone your booty and legs. That’s where squats come into play.

They can help tone your butt, legs, and hip flexors.

If you want to make them more challenging, you can hold your baby against your chest. When you squat down, lower the baby until their feet touch the floor. Then, lift them up against your chest before rising again. It’ll give your legs and butt a better workout while also adding in some upper body exercises.

9. Try Crunches

Crunches are one of the most quintessential workouts when it comes to flattening your tummy.

They also tend to get a bad reputation for being boring and difficult.

Try to make it fun by adding music into the mix. You could pick your favorite song or anything upbeat to motivate you. Once you’re able to do a lot of crunches, challenge yourself to do crunches for the entirety of the song. Alternatively, you could opt to do crunches for the entirety of your child’s favorite TV show intro.

10. Try a Crunch Alternative

If you can’t face crunches just yet, you can try an alternative exercise after pregnancy to reduce stomach size: leg lifts.

There are several variations, but the best is to just lay on the floor and lift your legs as high as you can without bending the knee. You may also choose to hold your legs in the air for a few seconds to get a better ab workout.

The Best Post Pregnancy Workout Tips

Getting back in shape after a pregnancy can be hard. And it can be even harder when you have a newborn baby to care for!

But there are some amazing exercises that you can do right from your very own home. The best post pregnancy workout tips include dancing it out, doing leg lifts, trying yoga, and taking your baby for a walk.

Did you find this article helpful? Check out our health blog page for more great articles like this.

8 Diet Tips for Cutting Out Processed Foods and Sugar

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8 Diet Tips for Cutting Out Processed Foods and Sugar

We can’t avoid the facts any longer, sugar is an unhealthy and even dangerous food choice. If you want to embark on a healthy eating program this summer, cutting out processed foods and sugar is the first and most important step in the right direction. Here are some tips to ease you into the process.

In a perfect world, we’d all be growing our own veggies and be on a first name basis with the guys at the farmers’ market. But life just hasn’t worked out that way for most Americans.

We live in a fast-paced world and that means we need to be able to fuel fast, too. Often times, we turn to pre-packaged foods and ready-made dinners that we can pop in the microwave.

It’s no secret that whole foods are better than processed foods. That’s old news by now. But the real struggle comes in when we try to implement what we know to be better for us into our daily, busy lives.

Cutting out processed foods isn’t easy, but it’s necessary. Read on to learn more about how to do it.

What is “Processed Food”?

Before you can start cutting out processed foods, you have to understand what it is. But processed food is anything that isn’t in its natural state. This means that even something you buy at the store with a short, clean ingredients list still counts as processed foods.

That’s where your own judgment comes into play. There are some “processed” foods that are better than others. The bread you pick up at the grocery store with a list of weird ingredients is a lot more “processed” than the bread you buy at the farmers market.

1. The First Things to Cut

Head to your pantry and look at some of the ingredients lists. If they’re incredibly long, odds are that they’re the kinds of processed foods you want to stay away from. If you don’t know what it is or if you can’t pronounce it, it’s probably not the best thing for your body.

Luckily, the most obvious things are usually off limits. Say no to microwave meals, bags of chips, candy, and soda pop.

2. Small Steps

It’s so tempting to just put the pedal to the metal when it comes to making a change like this. But with something like processed foods, it’s a good idea to take it slow and go easy on yourself.

There’s a big difference between a ready-made lasagna you microwave and a jar of tomato sauce. Technically, both of these things are processed. But when you actually go through the process of cooking, you’re getting yourself in the habit of making food on your own.

That’s the first step, it’s really that easy.

3. Choose Whole, Fresh Food

Juices and dehydrated fruit taste great because they’re chock full of sugar. But the real benefit you get from eating fruit gets lost when you eat them in these mediums.

That’s why it’s a good idea to always choose food that is whole and fresh. A good rule of thumb is that the closer your food is to when it was first picked, the better it is for you.

4. Meal Prep

One of the big struggles with eating healthy, whole foods is the time it takes to prepare them. That’s why it’s generally a great idea to get into the habit of meal prepping.

Plan your breakfasts and lunch for the week on Sunday and spend some time in the kitchen that day cooking them up. Store things in easy to grab containers and you won’t be tempted to run to the convenience store and pick up a junky snack when you’re hungry on your way home from work.

5. Drink Water

This is always the first bit of advice people give you when you are looking to eat healthier. It’s solid advice, but it’s often hard to follow.

When we drink a lot of coffee and soda, our brains become hardwired to crave these things and it can be very hard to stop drinking them.

If you’re going to drink coffee, drink it sweetened with a little honey or 100% maple syrup and don’t use artificial coffee creamer. And if you crave the fizzy sweetness of soda, try carbonated lemon water instead.

6. Nutrition Coach

If you are having a hard time finding or sticking to a diet plan that works for you, consider getting a nutrition coach. These coaches can help guide you in making these decisions, but they can also help hold you accountable. You can learn moreabout nutrition coaches here.

7. Go Easy On Yourself

It’s so easy for us to hold ourselves to too high of a standard. Often we are trying to change a lifetime’s worth of poor health habits overnight and that’s just not possible.

Your journey is going to be full of stumbles and falls and that’s okay. Try to change how you think about it.

Instead of saying that you’re “cutting out all sugar and processed foods” say that you’re cutting back. And leave a little wiggle room for yourself.

8. Make it Fun

If cutting out processed foods is starting to feel like a chore, you’re going to quit. After a while, doing the same thing over and over will get boring. So mix it up.

Try different meals, make your own versions of your favorite processed foods, and spice things up a bit. Open your foodie heart up to new cultures and the food that they eat. There are so many ways that you can cut down on processed foods and still eat the things you love.

Cutting Out Processed Foods and Sugars

Without a doubt, cutting out processed foods and sugars is a challenge. Everywhere we go, we are met with advertisements telling us to eat them. The grocery store is stocked with more processed junk than it is with actual healthy food. But with a little effort and the will to stick through it, you can make this change and lead a healthier life.

For more tips, tricks, and lifehacks, visit us today!

What’s the Best Birth Control Option For You?

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What’s the Best Birth Control Option For You?

There are a lot of options when it comes to birth control, but what’s the best birth control option for you? Take a look at each of these popular options and learn which could benefit you the most.

There are 6 million pregnancies in the United States every year. 45 percent of which are unplanned or unintended.

If you’ve never had an unintended pregnancy and you’re sexually active, you’ve probably had a scare (at the very least) or know someone who has.

And, as a sexually active person you, hopefully, know that the only way to prevent pregnancy is to abstain from vaginal intercourse entirely. But that’s not always easy to do, because everyone has needs.

If you want to enjoy sex but don’t want to get pregnant, you’ll need to use some form of birth control. There are currently a whopping 17 different birth control methods you can choose from.

While having options is awesome, it can be overwhelming too. How do you know which is the best birth control for you?

In this post, we’ll explore some of the most popular options, so you can decide which could benefit you most.

Hormonal Methods

Here are some popular hormonal methods of birth control:

The Pill

When it comes to popular birth control choices, the pill remains the most common method and is also one of the safest birth control options.

Combined pills contain estrogen and progestin, while the progestin-only pill has, you guessed it, progestin only. Both pills prevent ovulation and are taken daily.

If you’re looking to regulate your cycle and make periods more bearable, the pill may be a good option for you. The biggest con here is that you have to remember to take the pill at the same time every day for it to be effective.

The Patch

The patch contains the same hormones as combined pills, except instead of taking a pill every day, you simply put a new patch on every week three weeks each month.

The last week, you don’t wear a patch and have your period as usual.

If you don’t want to take the pill daily, the patch may be for you.

Nuvaring

Nuvaring contains the same hormones as the methods described above.

To use it, you simply insert it into the vagina and wear it for three weeks at a time. Then, in the fourth week, you have your period.

If you want periods which are lighter, shorter, and more regular, this is an option worth considering.

The Implant

The implant is a small rod prescribed by your doctor that is inserted into your arm. It contains a hormone called etonogestrel that prevents your body from ovulating.

After insertion, the implant can last up to three years. If you choose to, you can remove it at any time.

The cons of this method include irregular bleeding, headaches, and weight gain, among others.

While it is over 99 percent effective, having a Nexplanon pregnancy is still a possibility.

Barrier Methods

Here are some popular barrier methods of birth control:

Condoms

Condoms are, without a doubt, the most popular barrier method.

They’re easy to use, inexpensive, and easy to access. And, in addition to preventing unwanted pregnancies, they can also prevent the transmission of STDs.

However, they can be uncomfortable for both parties involved, so they may impact your enjoyment and thus, impact your love life.

Spermicide

Spermicide is a gel or cream featuring a chemical to kill sperm.

Before having sex, you simply place the gel or cream inside your vagina.

While spermicide is easy to use and readily available at most drugstores, it’s not the best way to prevent pregnancy, as it’s only 72 percent effective when used by itself.

Cervical Cap or Diaphragm

A cervical cap or diaphragm is a cap that covers the cervix. They are typically made from either plastic or silicone and both require a prescription from your doctor, like most birth control methods listed here.

Caps and diaphragms are reusable and have no side effects, but you need to insert them correctly before sex every time, and they’re most effective when you use them in conjunction with spermicide.

If you’re looking for an option with zero side effects, you may want to think about these.

Sterilization

If you or your partner are certain that you do not want kids at any point, sterilization is an option for either one or both of you.

Female sterilization involves surgically closing off your fallopian tubes so eggs can’t reach your uterus, and male sterilization involves surgically closing off, tying, or cutting the tubes carrying sperm so that semen doesn’t contain any sperm.

Male and female sterilization are the only forms of birth control which are permanent.

Intrauterine Devices

As you might imagine, a device is placed inside your uterus.

There are hormonal options and nonhormonal options, and each lasts for a different amount of time. Both hormonal and nonhormonal IUDs prevent sperm from fertilizing eggs, albeit in different ways.

The longest-lasting option is the copper IUD, which lasts for up to 10 years.

If you know you want a long-lasting option that is maintenance-free and can be removed at any time – an IUD may be the best way to prevent pregnancy for you.

Natural Methods

Here are some popular natural methods of birth control. These are some of the healthiest birth control methods in regards to side effects and health risks.

Withdrawal

Withdrawal, or more commonly known as the “pull out” method, is when a partner withdraws his penis before ejaculating.

While it’s one of the more cost-effective options because it’s free, it’s not always easy to do perfectly, and your partner has to remember to do it every time you have sex.

Abstinence

Abstinence is simply abstaining from vaginal intercourse.

It’s the only natural method with a no-fail rate, meaning it’s one hundred percent effective. And, you don’t have to abstain from other forms of sex, either – only vaginal intercourse.

The biggest con here is that abstaining from sex can often be difficult to do.

Finding the Best Birth Control for You

We’ve covered a lot of the best birth control options in this post.

Hopefully, reading through it will provide some clarity and will make it easier for you talk to your doctor and decide which method is the best for you.

Want to read about more great topics, like whether Vietnamese food is the healthiest in the world?

 

Check out the rest of our website for more!

9 Tips to Avoid Workout-Related Injuries

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9 Tips to Avoid Workout-Related Injuries

Working out and getting into shape takes dedication and drive, but when you are suffering from workout-related injuries, it can bring your fitness efforts to a screeching halt! We have 9 tips that’ll help you prevent injuries from working out and let you keep living your best life.

It’s one thing to start going to the gym if you’ve never been much of a workout person, and another to come back after an injury. Injuries change the way you do things. They can bring your routine to a complete halt and make you adjust your workouts as you get back into a workout groove, too.

Thankfully, there are ways to prevent workout-related injuries in order to keep you on track towards your fitness goals. With a little bit of focus here and some extra patience there, you can significantly lower your risk of injury in the gym.

This makes you more confident in your movements and increases your overall strength. When you’re not as worried about injuries, you’re better able to channel your efforts into things like mind to muscle connection and dynamic movements.

For more on how to prevent injury during exercise, check out the tips below.

1. Make Time to Warm-up

If you don’t pay much attention to your warm-ups right now, it’s time to start showing up at the gym a little earlier. Preventing an injury can be as simple as making time to warm-up before you get into the real part of your workout.

You can’t expect to walk into the gym, go straight to the squat rack, and start lifting your working weight. Same goes for the bench press, the free weights, anything on the cables, or even cardio equipment.

You have to work your way up from your resting heart rate into something a little stronger, something within your exercise range. This is called your working heart rate. It’s always better to ease into it than to shock your heart into such a fast-paced beat.

2. Stretch, Stretch, Stretch

Just as you have to make time to warm-up, you should focus on the cool-down portion of your workout, too. This helps your body ease back into a resting rate.

It slows down your breathing and relaxes the muscles. Stretching starts to release the tension created by heavy lifting and other challenging motions like resistance workouts or high-intensity cardio sessions. This helps the recovery process significantly while reducing the risk of a gym injury.

3. Recover Right Away

When you workout, you’re creating small tears in the muscle fibers of whichever body part you targeted that day. Recovery begins the moment your workout is over. It goes hand in hand with stretching, but there’s more to the process than a few simple, steady motions.

You have to eat a full, healthy meal as soon as possible. The more protein, the better, as this supports the recovery process conducted by satellite cells in the body. Healthy fats and good carbs also help.

Pack protein powder in your gym bag, grab a fresh smoothie on the way out of the gym or bring your meal prep container with you. Whatever you do, make sure you eat something meant to support the recovery process.

Also, remember to stay hydrated and consider investing in recovery-focused supplements. Things like glutamine and creatine can further enhance the rebuilding process your muscles undergo after a workout.

4. Fuel Your Body Properly

There’s value in recovering after a workout, and then there’s the importance of fueling your body properly before you lift a finger. You can’t have a good workout on empty stomach.

In this case, the body is running on fumes. You leave yourself more prone to an injury because it takes more effort to complete your workout.

On the other hand, it’s not the best idea to eat a huge meal the walk right into the gym, either. Your best bet to fuel up and prevent an injury without going overboard is to have a light, high-energy snack. Some options include:

  • a handful of trail mix
  • a banana with peanut butter
  • a peanut butter sandwich
  • fresh fruit

Don’t mistake pre-workout powder for an actual pre-work meal. Pre-workout powder gives you a burst of energy in concentrated form to get a better pump. But, you still need to eat something to get the best results.

5. Take a Day off

Sometimes, the best workout results – and the safest way to prevent an injury – happen by taking a day off. It’s never a good idea to train a sore muscle.

This goes for athletes, newbie gym-goers, and everyone in between. You have to let the body rest and make a full recovery. Such decisions may set your routine back a day or two, but it’s much better for this to happen than to end up taking weeks off due to an injury.

6. Watch Your Form

What’s more careless than overworking your body day in and day out? Pushing yourself too hard in each workout. If you can’t maintain integrity in your motions at a certain weight/resistance level, reduce the intensity.

Lift at a lower weight or make the resistance less intense. This may feel like a defeat, but it’s actually one of the best things you can do to protect your body.

All it takes is one bad lift to cause a really bad injury. For example, bad form on a squat can easily lead to a knee injury from working out. Similarly, you can get a shoulder injury from working out if you set your expectations too high for pulldowns or seated rows.

If you never had someone teach you good form, it’s time to get a trainer. He or she can show you what all the right gym motions look and feel like. If it’s too late and you’re already feeling a bit of pain, you need to learn more about available injury recovery options.

7. Get a Spotter

Your trainer is your go-to person for working on your form and more. They can also help you create new workouts and offer you a spot when you’re trying to lift heavier.

A spotter is someone who supports you in your motions. This is why you see people stand behind one another while doing squats or touching a person’s back as they do pulldowns. They’re there to help you bail or finish the motion when something is too heavy as well as to better activate your muscles.

Always have a spotter with you when lifting heavy. Bring a gym buddy with you or ask a stranger working out beside you if they don’t mind spotting for a second.

8. Don’t Rush Your Workout

Whether you’re working out alone or with a gym partner, you need to take your time. Rushing through the motions is another way you make yourself prone to injury.

This compromises your motions. Even if you know what good form is, going too fast will hinder how well you perform. It overworks the muscles and can lead to a pull or a tear somewhere on your body.

9. Listen to Your Body

At the end of the day, preventing workout-related injuries is just like anything else in the gym: you have to listen to your own body. Everyone operates differently.

Yes, there are certain rules and best practices to help you get the most out of each workout. But ultimately, it’s up to you to put in the work. You have to know when to push yourself beyond your limits and when to back off.

How to Treat Workout-Related Injuries

The better you get at listening to your body and using the other tips on injury prevention, the less you have to worry about workout-related injuries. Sometimes, though, an injury can still happen to you.

In such cases, you have to shift your way of thinking from prevention into recovery. You really have to lay off and take it easy, not to mention be super patient as you get better.

Recovery is possible, though, and so is getting stronger than you’ve ever been before. This goes for both mind and body. For more health tips and tricks, click here.

7 Ways Businesses Can Promote Healthy Eating at Work

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You want to best for your employees, including a healthy lifestyle. Learn how you can encourage healthy eating at work and help your employees eat better.

Are you trying to figure out how to eat healthy at work?

More Americans have obesity now than at any point in our history. About 36% of adults have obesity, and about 70% of Americans are overweight.

In 2008, the medical costs for someone with obesity are $1429 more every year than for someone who is of normal weight.

Our current lifestyle doesn’t help. We spend more hours sitting and less time exercising. Your employees are more focused on fitting food into their busy schedule. That means that they’re going to go with the most convenient option, as opposed to a healthy choice.

If you want to do your part to keep your employees healthy, it starts with their diet. Read on for the top 7 ways you can get your employees to eat healthy at work.

Why Does Eating Healthy Matter?

Does nutrition really matter? Of course, it does! Some of your employees might protest because they feel that it’s their right to eat whatever they want.

Here’s the thing to remember. Getting your employees to eat healthily isn’t being part of a nanny state. It’s actually good economic sense.

Here are the real costs of poor nutrition and why you’d want your employees to eat healthily.

The bottom line is that if you want your employees to be high performers, you have to give them healthy food options.

1. Give Your Employees Space to Store Food

If you’re encouraging your employees to ring food from home to eat healthily, you’re going to have to give them a space to store their lunch and snacks. Depending on the number of employees you have, you’ll have to purchase a couple of large refrigerators.

You’ll have to have the policy to clean out the refrigerator regularly, but you’ll find that it’s worth the time and investment.

2. Teach Employees How to Plan Meals

Healthy eating at work starts at home for many of your employees.

Your employees are stretched with time and competing demands. That means there’s less time to cook at home and then they’ll go out to eat for lunch.

You can teach your employees to plan meals at home for the week, which will reduce eating out.

They can bring those meals to work, giving them healthy options at the office.

3. Start a Wellness Program

Your human resources department can begin a wellness program. These programs have been shown to increase productivity and reduce the number of sick days.

There are several components to these programs. They include workshops by doctors on disease management, coaches help with stress management, and you can have components on healthy eating and exercise.

For example, you can have a nutritionist visit your office to discuss healthy food options and what they do for your body. Food can impact your teeth, hair, and weight.

4. Make Healthy Options Convenient

Your employees are busy all day long. They’ll reach a point in the day when they’re hungry, usually between noon and 3 pm, and they’ll grab the closest thing to them.

Sometimes, they’ll have something like a protein bar with them. Otherwise, they’ll grab a candy bar out of the vending machine or they’ll run to the nearest convenience store and pick something up from there. There are great office snack delivery options to provide employees with healthy snacks.

Employees like to celebrate holidays and birthdays, too. That’s usually marked with pizza, cupcakes, or birthday cakes.

There are a couple of ways to provide healthier alternatives.

The first is the replace the pizza and cupcakes with healthier alternatives. The second is to make healthier options more convenient.

You can do that by installing a HealthyYou vending machine or create another business opportunity with a HealthyYou vending machine franchise.

Instead of offering candy and sodas to your employees in your vending machines, offer nuts and flavored waters.

If you want to know more about these vending machines, take a look at HealthyYou vending reviews.

5. Give Employees Healthy Recipes to Try at Home

When you’re teaching employees how to plan meals at home, you can take it a step further and give them recipes to try.

You can have cooking demos in your office to make it fun and engaging.

The more options you give employees to cook at home, the more likely they’ll have leftovers to take to work the next day.

That gives them a way to eat healthy while at work.

6. Have a Healthy Food Cookoff

To get employees into the idea of eating healthy at work, you’re going to have to make it fun.

One way to do that is by having a cookoff. It’s competitive, and it’s a way to create camaraderie among your staff.

Encourage your employees to try the recipes you gave them and then have a cookoff at the office. It can be around any theme, like a chili cookoff.

7. Host a Weight Loss Challenge

One way to trigger a certain behavior is to make it competitive.

You can start with a weight loss challenge to encourage healthy eating. You can combine this with other tips, like make it a part of your wellness program or make foods more convenient.

With a weight loss challenge, you should have a nutritionist or registered dietician come in and monitor employees’ food intake.

Some super competitive employees might go to extremes and cut calories so much that they are doing more harm than good.

Having an expert in nutrition supervise the challenge will keep your employees safe, and they’re well prepared to set themselves up for success.

Healthy Eating at Work

As a business owner, you need your employees to be at the top of their game. At the core of that is a healthy diet.

There are plenty of ways that you can encourage healthy eating at work. The keys to having successful healthy eating programs are to make it fun, and convenient.

 

Want more tips to stay healthy? Read our blog today.