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Drop the Cheeto, Frito, and Dorito - It's Time for Keto
If you haven’t heard of the ketogenic diet by now, you probably haven’t spent much time on the internet. Commonly referred to as the keto diet, this focuses on foods that are low in carb and high in fat. The goal is to put the body is a state of ketosis, allowing it break down fat quicker.
What is Ketosis?
The keto diet sees its success by helping people enter a state of ketosis, allowing our bodies to produce ketones that are burned as the primary energy source. Ketosis is the natural state that our body enters when it perceives food intake to be low. To achieve this, you should restrict your carbs and only eat a certain ratio or protein. You can, however, each as much fat as you want, since this is what the keto diet runs on. You should also stop snacking and start fasting intermittently to boost ketone levels.
Despite these restrictions and the goal of entering ketosis, you should not starve yourself. Ketosis is not a starvation diet, and those kind of things are incredibly bad for you.
What Can I Eat on Keto?
When it comes to eating on the keto diet, the general rule is to eat low carb, high-fat foods. While this may seem simplistic, it will guide your decisions to help you find foods that work. Here are some of the common suggestions for food that fit this category.
Grass-fed and wild animal sources such as beef, lamb, wild-caught fish, pastured poultry, gelatin, and butter are all great sources of protein. You can also eat saturated, monounsaturated, and polyunsaturated fats. Non-starchy vegetables like leafy greens, celery, asparagus, and cucumbers are also great options.
There are also some foods that you can eat occasionally. Mushrooms, fruits such as berries and coconuts, and vegetables like cabbage, cauliflower, and broccoli are okay when eaten in small amounts. Full-fat dairy products can also be helpful. The low-fat options usually have a lot of sugar and starch, so you should avoid these. Most nuts and seeds fall into this category as well.
When it comes to foods you should be avoiding, carbs are right at the top of the list. Even whole grain carbs will throw you off your diet. Processed foods, factory-farmed pork and fish, low-fat products, artificial sweeteners, and tropical fruits are also on the list of things you shouldn’t eat.
How to Stock Your Kitchen
When you start the keto-diet, it can be easy to look at all the food in your kitchen and get completely overwhelmed by everything you can’t eat anymore. You don’t want to throw it all away, but you also don’t want to binge everything before you start the keto diet. If you live with other people, who aren’t participating in the keto diet, have them eat the food you can no longer eat. This will avoid wasting food. Make sure you stock up on the basics of the food you should be eating. Just like normal, you will need to go shopping on a regular basis, but you should always have a little something on hand to eat.
The keto diet isn’t just helpful for losing weight; it may also help your wallet. Keto favors homemade meals, as avoiding carbs at a restaurant is almost impossible. This will keep you from spending a ton of money eating out. Don’t be afraid to try the keto diet. It’s healthy and fairly straightforward.
Tips and Tricks to Tame Terrible-Two Temper Tantrums
Any parent that has raised a child through the dreaded “terrible twos” knows what a trying time that can be. From the parent’s perspective, the two-year-old is almost like a ticking time bomb with a fuse shorter than you can see. One moment, the child can be beaming with happiness and the next, it resembles the spawn of something not of this earth. If you are going through this developmental stage, here are a few tips and tricks to help you out.
Understand What is Going On
To help deal with the tantrums your child is throwing, it is helpful to understand what is actually going on. For a two-year-old, there may be several conflicting things happening to them. They are growing at a rapid rate physically and mentally. At this age, the child is starving for independence, but they still have to rely on adults for help with most things. This inner struggle can cause them to lash out because they feel overwhelmed or frustrated.
Keep Them Busy
By keeping your child busy with simple tasks around the house like helping set the table or picking up toys, your child feels a sense of responsibility and can build confidence in their abilities. If you are away from home, keeping them busy can also help them avoid boredom, which may cause them to act out. However, you should make sure you don’t cross the line of keeping them too busy, as this can also be overwhelming or can tire them out so much that they throw a tantrum anyway. It is a delicate balance that requires you to pay attention to your child’s needs.
Offer Limited Choices
Because they have the desire to be in control over their decisions, offering choices to a two-year-old is a very effective method for battling against outbursts. For example, rather than demanding that a two-year-old wear a particular outfit or eat a certain meal for lunch, it can do wonders to offer them two different options that the parent or caregiver sees as safe and fit for the situation. However, you need to make sure that you will be happy with any of the options that you offer them. Nothing is more sure to provoke an outburst than offering a choice and not letting them have what they choose.
Use Appropriate Discipline
When your child is acting up or has an all-out tantrum, you need to choose whether to confront the child or to simply ignore them. There are times where ignoring bad behavior is suitable, since they are looking for attention. However, if they are misbehaving or you are in public, you should do what you can to correct behavior. Make sure that your discipline is appropriate for the situation. This can be hard to do, especially if there are other parents around and they have their own suggestions, but this is your child, and you make the decisions.
Reward Good Behavior
On the other hand, rewarding good behavior reinforces that they shouldn’t be throwing tantrums. You don’t need to cave into their every request when they are behaving, nor do you need to stuff them full of sugar for every good outing. But you can give them praise for behaving or allow them more choices if they keep making good ones. It’s important to reinforce the good, not just punish the bad.
Make Sure They Sleep
The importance of sleep can not be overstated. If your child isn’t sleeping well or enough, they are much more likely to be irritable and lash out. Naps are an important part of their routine. You should also make sure that they get to bed at a normal time each night unless there is a special occasion. While this can be difficult on the weekends or when traveling, the better the sleep equals a better-behaved child.
The “terrible twos” don’t have to be as bad as you think they will be, especially if you are prepared. Use these tips and tricks to keep your child acting like a little angel. They may have their moments, but you love them anyway.
Athleisure Clothing: For the Busy Athlete or Deceptively Lazy?
"Athleisure" clothing, or athletic wear that is worn for fashion and comfort, is nothing new. Sweatpants made their debut in the 1920s as sportswear and by the 1980s had become almost synonymous with comfortable clothing for lazing around the house. Sweatpants are like the hybrid love-child of pajamas and trousers. They're warm, comfortable, and affordable, but they're also decidedly unfashionable.
Modern athleisure has focused on taking that comfort and turning it into high fashion options. Gone are the days of baggy sweatpants and oversized shirts. Now yoga pants and leggings have made athleisure and comfortable and attractive choice. But why do people choose athleisure for their day-to-day wardrobe?
The Rise of Athleisure
The popularity of athletic wear for daily use has been on the rise, and the trend has seemingly exploded over the past few years. In 2014, leggings and yoga pants actually out-sold denim jeans. Women especially are eager to skip ill-fitting jeans for stretchy, form-fitting pants that flatter the figure without making them uncomfortable.
Responding to the trend, jeans manufacturers have experimented with various materials to make their denim more form-fitting, lightweight, and comfortable. This "if you can't beat them, join them" approach to fashion has allowed athleisure clothing to take daily fashion by storm.
Lazy or Fashionable?
Sweatpants picked up a bad reputation for sloppiness or laziness, partially because of the baggy look they created. More modern athleisure garments are stylish in a way that allows people to go to the gym and continue to run errands throughout their day, without needing to go home and change their clothing to look socially acceptable. The multiple functions it provides can be a big time-saver, especially for busy moms.
Of course, some might argue that women are buying athletic wear with no intention of wearing it to the gym, which is true in some cases. Some women have chosen to make athleisure their wardrobe style, without actually going to the gym. This has led to the rise of complaints that athleisure is deceptive and it is more of a lazy choice than anything else.
A Lifestyle Choice
It should come as no surprise that the athleisure trend has risen alongside interest in things like fair-trade materials and environmental concerns. Athleisure is incredibly popular among people who also do yoga and other forms of exercise that require a lot of flexibility. These people tend to favor environmentally-friendly choices, and if their workout clothes fit that lifestyle and are presentable for public, it is a great choice for them. Athleisure allows them to combine a search for attractive clothing with a holistic approach to health and the world.
The bottom line is that it doesn’t matter why people choose to wear athleisure clothing. Some choose it for the convenience, some because it is comfortable, and some because it fits their lifestyle. There is no one way to categorize people who wear athleisure. People wear the clothes they wear for a variety of reasons, and judging them for that is pointless.
From Toddler to Twenties: Study Tips That Stand the Test of Time
If you've been in school for any length of time, you've probably heard some wild tips and tricks to help you study: sleeping with the book under your pillow, playing your notes through headphones while you sleep, or taping your notes upside down on the wall and reading them while standing on your head.
Here's what all of those ideas have in common: they don't work. In fact, they may do more harm than good. If you're looking for a slew of study tips that you can take to the bank, ones that have been around forever because they're proven to be effective, here you go.
Say It Out Loud
While you may not want to do this if you're in a public place like a library or coffee shop, reading your notes out loud to yourself has been proven to help memory retention, since you are activating multiple memory pathways at the same time. It also forces you to read your notes more thoroughly than you would if you were just skimming.
Get the Blood Pumping
Not only is working out great for your heart, but 30 minutes of aerobic exercise helps your brain process things quicker. It also keeps you from dozing off in the middle of your study session. Take a break every so often and do some jumping jacks or walk around the block to get your blood flowing and wake up your brain.
Kill the Internet
Distractions are a big no-no for studying anyways, but it's more than just about sucking time out of your life that you could spend studying. The more you get distracted, the more your brain is trying to process multiple things at the same time and will push out the information you want to recall. If you have to use your computer for studying, try blocking sites that you waste time on or locking yourself out of the internet for a set amount of time.
Most people need seven to nine hours of sleep every night to perform at their best, but try telling that to a person who has a big exam coming up the next morning. The temptation is to stay up all night and cram as much as you can, but sleep deprivation always leads to lower cognitive performance. For additional memory help, study right before you sleep to allow your brain the best chance to recall those notes and commit them to memory.
Study in Sprints
Going hard for 45 minutes will help you make the most of your time studying, but once you've done that, take a 15-minute break and allow your brain to breath. Just like working out your muscles, your brain needs to rest to help process the information you've just digested. This is a perfect time to get a snack or a little bit of exercise.
Practice, Practice, Practice
When you walk in to take your test, present a project, or whatever else it is that you're studying for, make sure you are as familiar as possible with the setting that you will be in. That means taking practice tests if possible or doing run-throughs in front of a live audience to prepare your brain for the real thing.
However, you study, make sure you take care of yourself. Your brain and your health are connected, and you will do much better on your tests if you have taken the time you need to study properly.
Five WordPress Plugins to Maximize Your Lead Gen
WordPress is one of the most well-known content management systems available right now. Not only is it fairly easy to use, but it also has a variety of plugins that allow you to customize your website to do everything you need, whether it is run your business or blog or create high-quality viral content. But whatever the purpose of your website is, you aren’t going to succeed without generating leads. Luckily, WordPress has your back here too. Check out these five plugins that practically do your work for you.
People may come to your website, but how do you know they will come back? Getting them on an email list is one of the best ways to ensure future interaction, and that is where OptinMonster comes in. This plug-in allows you to create an attractive e-mail submission form in a matter of minutes. You can choose from a template or create your own. The best part about this plug-in is that it is fully compatible with the major email marketing systems such as MailChimp, Constant Contact, and Hubspot. It also gives your reports and stats on how your campaign is working and allows you to split test different options to find the best one for your business.
Every lead generation campaign needs a strong landing page to reel in potential clients. Thrive Architect helps you create an eye-catching landing page without feeling like you want to pull your hair out. At the heart of this plug-in is an advanced visual editor that lets you create a design that fits your vision perfectly. If you feel more comfortable working from a template, Architect also has more than 150 pre-built themes that are designed for lead conversion. This is probably the fastest and easiest way to build a professional looking website, without looking exactly like everyone else.
If you want to capture leads by applying a little pressure, look at another one of Thrive's products: Ultimatum. This nifty plug-in is one of the leaders in scarcity marketing, allowing you to apply a little more pressure to the people visiting your site. It's a natural desire to be part of an exclusive club or have something that a lot of other people don’t. Ultimatum plays to this emotion by allowing you to set a countdown timer for whatever product you want. Unlike other scarcity marketing plugins, Ultimatum actually looks nice, and you can customize it for individual visitors.
Chat boxes are becoming increasingly popular on business websites. As people become more accustomed to a text-conversation world, they are also more comfortable with chat-based customer service. In today's world, chat pop-ups can be manned by AI or a real human being. PureChat is a mixture of both. You can give pre-written responses or chat in real-time. Site owners also have the option of answering through the web app or the smartphone app, so you can talk with visitors in real time, regardless of where you are. It also provides transcripts and reports for all interactions, which eliminates the need to take notes during conversations.
This is a plug-in that approaches lead generation with a "no pop-ups" kind of philosophy, while still pushing for lead generation. This plugin allows you to set parameters that will trigger the appearance of a widget that has a call to action. These widgets can be placed as part of your text, or as a floating bar, depending on your preference. Alternatively, you can use the "read more" button to lock the screen until the visitor does something, i.e., submits an email address. InTrigger gives you total control over your marketing plan by connecting certain lead generation tactics to visitor behavior.
The Options Are Endless
These plugins are a great place to start but don’t limit yourself to these suggestions. There are hundreds of plugins available that can help you make your website the best it can be. You know what your goals are, so find the ones that work best for you.
Should You Use TurboTax or Hire a CPA this Tax Season?
April might mean spring flowers to some people, but for adults, it's tax season. Each year, you have to file your taxes with the government and either pay more money or get some back. Filing your taxes can seem super stressful, especially if you aren’t familiar with the tax code, so choosing between a CPA and TurboTax may be something you are debating. Here are a few things to consider as you weigh your options.
The Cost Factor
It's a fact that TurboTax will always be less expensive than a certified public accountant. You pay to use the software, and occasionally you may add some additional features to make your experience easier. But other than that, you don’t have to pay to file your taxes. However, you don’t get a customized experience, and it may be hard to find answers to your questions.
Paying for a CPA can get pretty expensive, but there are certain cases that make this extra expense worth it and those circumstances usually mean you can afford a CPA. If you have a complicated tax situation and you aren’t familiar with the tax code, you may want to look into hiring a CPA. If your taxes involve business expense, you may even be able to write off some of the cost.
Complexity Versus Simplicity
The average citizen who works full-time and has a few investments isn’t going to have a complicated tax return. If this is you, you will probably fill out a W140 or W1040EZ. If this is the case, don’t bother with a CPA. Your situation is straightforward enough that you will simply be wasting your time.
However, if you are running a business or investing in many accounts, your return will be a little more complex. Working with a CPA would be to your advantage, especially if your business is new and you are having a hard time separating your personal and business expenses.
A lot of this decision comes down to your personal knowledge and comfort with the tax code. If you have a lot of experience, you aren’t going to need as much help as someone who is just starting out. On the other hand, it's much easier to hand off your taxes to another individual and wait for the results. You have to pay for this privilege, but it's worth it to some people.
Avoiding the Dreaded Audit
There are a few situations that necessitate the use of a CPA, and usually, those involve an audit from the IRS. There are a few things that catch the eye of the IRS and draw them to your tax return, so if you are dealing with these, you may want to talk to a CPA. If you have a lot of charitable donations, are deducting a lot of work expenses, have very neat round numbers, or your math is bad, consider working with a CPA to get your audit resolved.
Taxes can be stressful, but you shouldn’t stress about how to file them. Simply put, if your taxes are complicated, get some help. If they aren’t, you can probably do it yourself.
Popular Methods to Curb Snoring Before Considering Surgery
Without a doubt, at least once in your life, you have been woken up by loud snoring. The snoring could have been your spouses', or even your own. You might be thinking that surgery can be your only option, but no need to worry. Consider the following tips before you go under the knife. You can both save money and avoid another night on the couch.
Do you sleep in the same position every night? Most people tend to have a favorite sleeping position, but this could be causing you to snore more than you normally would. Sleeping on your back can cause your tongue and soft palate to collapse against your throat during the night. While this won’t prevent you from breathing, it does create a vibrating sound that may increase your snoring. Try using a body pillow to help you stay on your side while asleep so your throat passage stays open.
Open Your Airways
If you suffer from chronic sinus infections or you catch a lot of colds, this could be another culprit. When your nasal passages are blocked, you will be forced to breathe through your mouth, which could lead to an increase in snoring. If you think this might be part of your problem, try using a nasal spray before you go to bed to clear your nose, or take a hot shower right before bed.
Over the Counter Products
There are several over-the-counter products that are meant to help people stop snoring. Some of the most common ones are nose strips and breathing aids that will hold your nose open at night. These are best used in conjunction with other methods of opening your airways, as they aren’t always the perfect solution.
Improve Your Overall Health
Your weight may be part of the reason you snore, so consider losing a few pounds. Walking fifteen to twenty minutes a day could help shed some of those unwanted pounds and give you a better night's sleep. Set a time to be active every day and be consistent with your schedule. This small change should improve your overall health and reduce snoring considerably. You should also make sure your immune system is strong and that you are getting all the vitamins and minerals you need. This can help you fight off colds that cause snoring and it will help you sleep better at night.
Get a Sleep Test
While not always the case, many people have trouble with snoring because they struggle with sleep apnea. Sleep apnea is a serious condition in which you stop breathing repeatedly during the night. Loud and persistent snoring is one of the biggest symptoms of sleep apnea, so you need to make sure this isn’t a problem you have. You can get a sleep test to help you determine if you have sleep apnea. If you do, your doctor can help you obtain a CPAP or a breathing mask to help you continue to breathe all night. As an added bonus, these devices will also help you stop snoring.
Do not lose hope in finding a solution to your snoring. Experiment with some of these different options and see what works for you. Everyone, especially your wife, will thank you.
Traveling Safety for 2018: What Countries are a No-Go
When choosing a new travel destination, it may be tempting to consider places that you have heard of in passing but don’t know much about. That’s what travel is for, right? However, before you go somewhere new, you need to look at the travel advisories for that country. Travel advisories are issued by the US Department of State to warn citizens about how dangerous different countries are. There are four categories of advisories: 1) exercise normal precautions, 2) exercise increased caution, 3) reconsider travel, and 4) do not travel. The following countries may sound cool, but you definitely shouldn’t end up there.
Travel to Afghanistan is extremely dangerous because of several factors. There have been a large number of kidnappings, suicide bombings, and people taken hostage, as well as terrorist attacks. There are also ongoing military operations throughout the area, and people can easily get caught in the crossfire accidentally. The terrorist attacks are taking place in all areas of the country, including restaurants, hotels, and airports.
Central African Republic
The Central African Republic is unsafe due to crime and civil unrest. Armed robbery and homicide are frequent occurrences. Large parts of the country are under the control of armed militias who have no problem kidnapping and killing people they come across. If fighting breaks out, the roads and airports can be shut down indefinitely, stranding you in the middle of a conflict.
Iraq is currently experiencing terrorism and combat between the rebel groups and the country's security forces. The terrorist groups also attack the Iraqi people on a regular basis. Americans in Iraq are at risk for violence and kidnapping from these terrorist groups and other anti-U.S. military forces. Explosive devices are frequently used to cause harm and death in many areas.
Syria is currently in a state of turmoil due to terrorism and warfare, including the use of chemical warfare. The entire country has seen a rise in violence and kidnappings and there are frequent periods of aerial bombing. A lot of the infrastructure has been damaged, and the risk of serious injury and death is high, far outweighing anything you may do while you are there.
The country of Somalia is suffering from a large amount of violent crime, as well as terrorism and piracy. Terrorists target busy, crowded areas, including airports, seaports, hotels, restaurants, and shopping centers with bombings. Illegal roadblocks are sometimes used. Pirates use the international waters near Somalia to commit their crimes, making all forms of transport dangerous.
This one may be obvious to Americans, but the recent escalation of tensions makes this warning worth repeating. North Korea and The United States are not allies, and the risk of arrest and long-term detention is incredibly high. You have to get a special validation from the Department of State to travel to North Korea, and they are only granted under special circumstances.
Mali is beset by violent crime and terrorism. Kidnapping and armed robbery are common in some areas. Terrorists and armed groups carry out kidnappings and attacks in nightclubs, hotels, and restaurants, among other places frequented by foreigners. Roadblocks and police checkpoints are a common sight, especially at night.
Violence, terrorism, and civil unrest continue to plague the country of Libya. The crime level is high, and Americans are sometimes targetted for kidnappings for ransom. Terrorists and extremist groups continually threaten to harm U.S. citizens and target all tourist locations.
While some of these places seem like they would be wonderful to visit, current situations make it a very bad decision. It is a much better choice to stick with other locations such as Laos, Ghana, or Tonga that provide wonderful scenery, amazing cultural experiences, and more safety.
The Unintended Benefits of Teaching Your Child to Pack Their Own School Lunch
When it comes to school lunches, there can be a big divide over what to do. Some parents find it easier to deposit money in an account and let their child buy the food provided at school. Other parents worry about the nutritional value of that food and stress over creating nutritious lunches for their children. Still, other parents wish they had the time to make lunch for their children, but don’t see how it can fit into an already crazy morning. There is no one right way to handle school lunches, but there are some benefits to a fourth option that you may not have thought about: teaching your child to pack their own lunch.
They Learn an Important Task Early
Teaching your child to pack their own lunch when they’re young can provide them with important life skills early on. To pack their own lunch, they need to learn how to balance a meal and work in the kitchen. You can even have them help you shop for the food that they eat, allowing them to learn the importance of budgeting. While they won’t be using these skills on their own right away, it is a great way to start teaching them these skills early on.
They Get Healthier Food
Although many schools have started offering healthier food choices, many still serve the kids pizza, hamburgers, hot dogs and fries, and what child isn’t going to jump at the chance to have pizza every week when it is offered? Even if your child is the one making lunch, you still have control over what they pack, and you can make sure that it is healthy. While there isn’t anything wrong with an occasional treat, you can steer their focus towards fruits, vegetables, and other options that are good for them. You can show them how to select foods for their lunch that have everything they need in terms of vitamins, minerals, and other nutrients.
If your child has a food allergy or intolerance, it may be risky for them to eat the food at school. Even if they are trying to be careful, there may be cross-contamination. Teaching your child to pack their own lunch means that not only do you know they are eating safe food, you can also teach them how to find food that is safe for them and what things they need to be watching out for. This will empower your child to take control of their health more proactively.
Your child making and packing their own lunch can give them a sense of empowerment. After all, they are doing something important for themselves and don’t have to rely on a parent. It instills in them a sense of responsibility and independence of sorts, which is encouraging. Your child will enjoy doing this task and will continue doing it as a result.
They’ll Actually Eat It
If your kid is a picky eater, this could be a lifesaver. When they pack their own lunch, they can take what they prefer to eat. This is much better than your child refusing to eat what they are being served or what you have packed, and it allows them to take responsibility for their choices. It also keeps you from wasting food that they decided to throw away because they didn’t want to eat it.
Depending on your family situation, teaching your child to pack their own lunch can be beneficial not only for you but also for your children. It allows them to take more responsibility for their health and it allows you to teach them important life skills.
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