The Importance of Keeping a Food Diary to Ensure Weight Loss

Using a food diary as part of your armoury can be the missing link of any exercise and nutrition program and can be a very powerful tool when utilised properly and honestly.

Believe it or not, one of the most common causes of failure in exercise and weight loss programs is simply the fact that the person is just eating too much food or eating the wrong types of food or even “crashing out” at regular times each day.

For the majority of us, the overall stance on losing weight is very simple when you really strip it down and that is just the equation of calories in versus calories out.

Put more specifically, the body burns calories 24 hours a day, 7 days a week, 365 days a year and the only thing that changes is the rate of calorie burn. This rate is determined by the activity the person is currently undertaking but rest assured that even while watching TV or sleeping, the natural functions of your body are causing calorie burn!

Therefore in theory, as long as we do not consume more calories from our daily food and drink than we burn off, weight loss is virtually guaranteed. By adding exercise to the mix you can obviously increase the differential between calories in and calories out.

So now we know a little bit more about calories let’s get to this food diary!

You would probably be surprised to learn that just about all of us underestimate exactly how much food and drink we consume each day. Sometimes by as much as 50%! Normally, we just think about our main meals and tend to forget the little bits and pieces here and there like a cookie, a can of soda or beer with dinner or perhaps a slice of cake from the office party at work!

When you keep a food dairy and providing you are totally honest with yourself, it will easily and clearly identify problem foods you are eating or drinking, problems days, problem parts of the day or specific meals that are going against you. You may see a general over eating pattern or you may just find that your afternoon snack is the main cause of your weight woes! For some reason, alcohol seems to be the most common item left out of food diaries!

The best way to get a real feel for how you are going is to keep your food diary religiously and 100% strictly, leaving nothing out that passes your lips for a period of two weeks. It is also very important to eat and drink as you would normally and not just be good while you are recording your food – kind of defeats the purpose don’t you think?!

You can write it all down in a notebook, keep it in a file on your lap top or PC or actually use a small diary. Whatever method is easiest for you to fully note down everything you consume in a day.

What I feel is the absolute best way however and the method I use, is to take a photo using my mobile phone camera of everything I consume. The great part of this is that I just about always have my phone with me and therefore it is quick and easy to simply pull it out and snap! No writing, no note books etc. Just before I go to bed, I cycle through my photos for the day and see what was good, what was bad and what can I learn from it all.

 

Signs To Keep Everyone Safe

Introduction

Heed the warning; the warning sign is there to protect you. Warning signs are all around us,and some we blatantly ignore,some we heed and others we cheat on just a little.

At the Curve of the Road

What do you do at the curve of the road,where the warning sign says “Reduce Speed Now”? Do you look at the curve and think,I am all right,or do you reduce your speed now?

In Britain,in 2013,more than 183,000 people were killed or injured on the roadways; don’t be one of those statistics. Follow the signs and below we discuss what are the most popular warning signs

Warning Signs

Britain’s Ministry for Transport uses approximately 96 roadway warning signs to try to protect the public,and that is just the beginning. There are signs for construction sites,fire safety,controlling access,and many other uses. In total,we found more than 1,600 signs giving warnings or instructions about how to protect one’s self.

Companies,the government and even your neighbours use them to try to protect us from ourselves. The sad fact though,is many of us do not heed the warning.

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The Signs

What are the most popular warning signs? A good question to ask,and it all depends in what sector of the British Economy being considered.

Construction Sector

In the construction sector,Site Safety Signs,along with signs outlining specific hazards are the most popular. Signs warn about deep excavations,falling and tripping hazards,risk to electrical shock,signs associated with safety and moving traffic,risk of fire and explosions,warning about hazardous materials and even as innocuous as what is required to enter a work zone

Companies have a huge liability for the worker and public safety,and they show part of their due diligence towards workplace safety and only going 100 percent accident-free on any job site could be better than that.

Pedestrian Signs

For the pedestrian,there is a litany of them to help protect us while we walk down the road or into a building.

Some of the most popular are signs warning us to keep out of unsafe areas and where to cross the street. All in a good day’s walk and even at that anyone of us has probably,at one time or another,not heeded the warnings.

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Fire Safety Signs

Following signs for the construction sector,fire safety signs are everywhere. There are more than 200 warning and information signs related to fire and fire safety,and considering the dangers of fire,these are some of the most popular.

Fire signs show up at doorways to lead us in the safest route to extraction,there are signs to advise of the location of fire equipment,and where to take refuge and gather outside a building.

Conclusion

Warning signs cover just about any risk imaginable,and for one’s personal safety,it is best to heed the warning. To address the question,”what are the most popular,” one could suggest that roadway signs and fire signs in the public sector top the list. In the industrial sector,there is a litany of warning signs and those for the areas are most prevalent.

Thewarning signsare put in their locations for a reason; that is to give us an opportunity to protect ourselves. The best closing advice is,”heed that warning.”

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Reasons Why LED Signs Are The Top Choice For Educational Institutions

Schools and educational institutions place a premium on communication,and rightly so. Often,the failure to communicate may point to some institutional problem. With LED school signs,educational establishments can improve their communication systems and stay within budget.

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Light-emitting diode signs help to facilitate communication between the school and the community,as well as between the faculty and students. Unlike expensive marquees or traditional wedge-based electronic signs,a flashing message offers instant recognition and better visibility. And because the electronic signs can withstand extreme changes in temperature,maintenance costs can go down to zero.

Convenience is also a big benefit of LED signs. Equipped with a modem,the messages can be accessed from the office,around the clock,and in real-time. Whether inside or outside school properties,LED-generated messages are not only cost-effective but also offer more visibility.

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LED signs are also great platforms for text messages,videos,animations,and digital messages. Rather than having to pay for advertisements in newspapers or local TV and radio stations,schools can broadcast vital information through their huge electronic signs.

Expert centers help deliver the message more persuasively,as well as provide more information leverage. For all these reasons,LED display signs are the top choice for schools.

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Through experience,schools have learned that they must coordinate with all stakeholders,especially during important functions. By increasing message visibility,the school’s stakeholders – students,parents,sponsors and other community members – can participate more in school functions,and coordinate better with each other. Indeed,LED school signs are helping remove communication bolts to ensure clarity and understanding.

A Short Guide On SEO

SEO – Search engine optimisation is the practice of optimising a website to get a place near to the top of search engine result pages for targeted phrases. However SEO is continuously evolving and things that used to work a few years earlier,are now no longer considered the right way to optimise a website. Google has been continuously updating search algorithms and has also introduced new technologies such as Rank Brain to provide the most optimum results for their users.

Since the algorithms are a trade secret,professionals in the SEO industry are forced to conduct their own tests in order to determine the factors that truly affect the rankings of webpages in the SERPS. All the knowledge about SEO is derived from hardworking professionals who carefully go through patents filed by Google as well as by conducting tests in order to determine what really works.

The field of search engine optimsation can be broadly divided into on page optimisation and off page optimisation.

On Page Optimisation

This category broadly covers all the aspects of a website that are under the control of the site owner. Presence of right meta data,structured data,high-quality content,use of LSI keywords,page loading speed,technical aspects of SEO such as allowing crawlers proper access to all the webpages form the core of on page optimisation.

There are several tools available online that can assist a webmaster ensure proper optimisation of all the pages on a website as per the guidelines issued by major search engines including Google and Bing among others.

Off Page Optimisation

This category primarily covers links from other websites. While SEO has evolved a lot over the decades,links from other websites remain the primary factor that determines the ranking of a web page.

One of the best ways to attract high quality links is to publish useful and authoritative content on a regular basis. Such content naturally attracts high-quality links. Another way to attract high quality links is to run a blogger outreach campaign in order to get links from other authority websites by publishing high-quality content on those websites.

SEO Tips for 2019

One of the biggest changes expected in 2019 and in the future is the rise of voice search. Most people use search engines such as Google on their mobile devices and the primary mode of search is voice search. It is important to optimise your website for voice search by answering questions that are likely to be asked by users.

User experience is becoming a much more important factor for search engine optimisation with the advent of Rank Brain. Rank Brain is the machine learning AI technology used by Google. It is also speculated that time spent on a website is going to play a much more important role in the search rankings as it is one of the primary factors used by Rank Brain for calculating web rankings.

Google has recently announced that it is switching to mobile first index. In simple terms,it means that the mobile version of your website will be considered the primary version by Google for crawling,indexing and ranking purposes. Make sure your site is fast and well optimised for users using mobile devices,like smartphones,as well as those using desktop PCs,if you want to stay at the top of search results.

In Conclusion

Overall,search engine optimsation will keep evolving as algorithmic updates become even more frequent. However,the very best way to optimise your website is to ensure that your users are well served and entertained/ informed. Keep posting high-quality useful content on your site and pay special attention to the user experience to get to the top of the rankings.

For more information please see www.serendipity-online-marketing.co.uk

Sharing Your Bathroom

You’ve probably been in that situation,sharing a tiny bathroom. How on the planet is one meant to actually do stuff in the morning when you’re hustling for room with an additional individual or two or three! Don’t leave your partner just yet,we’re experts on bathroom sharing methodologies and we’re here to aid you!

Bathroom Schedule

While it may be odd,creating a schedule is one of the very best methods to stop aggravation around sharing a small bathroom. Unless the two of you have super similar modus operandi,sleeping schedules,as well as bodily function routines,this ought to function for you. You might have to make some compromises,but that’s what fantastic relationships are all about!

Start with figuring out who must leave the house initially,that person should get first dibs on bathing. If somebody would rather sleep in a little bit longer,that is even more ideal. Setup a schedule in which one individual jumps in the bath before the other one. That will begin your a.m. routine off on a good note and you will have the ability to take care of your typical a.m. chores one after the other. Here’s a great article with an easy guide to sharing a bathroom.

Level Up Your Bathroom Design

If you have the money,leveling up your bathroom to much better accommodate two individuals will be the easiest method to solve the problem of sharing a bathroom. Your very best bet: upgrading to a double vanity! Like everyone says,mo’ sinks,less issues. Putting a dual sink vanity inside your bathroom will reduce the amount of elbow rubbing and give you more space to complete your routine. Here’s a couple of trends and tips from Mix-and-Chic for your bathroom space.

Cleaning

This is a simple trick,do yourself and your partner a big favor and clean up your messes! If you can reduce clutter and abstain from leaving puddles of water and gnarly hair all over the place,you both will probably be happier. As Martin Luther King once said,”happy partner,pleased life.”

Success of Digital Marketing

Today’s customers are increasingly independent,discerning,and net savvy. Today’s marketing needs to help consumers inform themselves and make better decisions. The great news is that digital marketers have powerful tools to make this happen.

The internet is the natural venue for today’s customers who like to inform themselves,perform their own checks,expect results fast,and often prefer the internet to other means of communication or transaction. Positive reviews,likes,and shares on social media,for example,can provide businesses with validation and help build trusting relationships. A business with current and useful content naturally endears itself to visitors.

Smart businesses engage with these growing developments. There is still a place for bricks and mortar,but if you’re not working on your online presence,you could be moving in the wrong direction.

Keep Your Website Fresh

Don’t think that a small business wouldn’t benefit from a professional website. Thanks to advances in technology,skill,and analytics,digital marketing can help connect small businesses to their local community and is particularly good at helping businesses make the most of niche markets.

Digital marketing is growing rapidly,so,naturally,it is varied. It comes in many colors,shapes,and sizes. You can customize your approach so that it’s ideal for your business and your goals. Learn more aboutFive Channels.

Be Effective

Online marketing is about using digital channels effectively to engage consumers and so it comprises SEO,social media,apps,affiliate marketing,social networking and more. It is built on a body of research,statistics,and analysis and you can use it to boost your business in any industry.

While internet marketing is not a silver bullet,it is a powerful suite of tools for a savvy business professional. Any small business can use digital marketing. Every serious small business should.

Home Business Entrepreneurs Getting the Tools They Need to Succeed

Starting a home business can be a scary thought for anyone. You never really know if you have the supply,the tools,and the ability to be able to sustain yourself in the long haul,all while putting your career,and your finances,at risk. The risk increases exponentially if you are unfamiliar with the ins and outs of running an online business as well,including being tech savvy. Fortunately,the choice of whether to put it all on the line became a lot easier through the Online Entrepreneur Academy.

Though it is a relatively new program,the Online Entrepreneur Academyhas already provided several home business owners with the tools they need to succeed in their endeavors. Students in the program will take classes for one year,learning from actual successful entrepreneurs on how to get the most from their company. It is a program that is designed to not only give entrepreneurs tips,but also what to expect,and how to handle the unexpected.

How is it Different?

What sets the Online Entrepreneur Academy apart from other courses in business is the variety of information covered. Many courses focus on one aspect of business,such as marketing,brand awareness,or product creation. The OEA combines all of those aspects into a one-stop-shop,educating their attendees on all aspects of running a company,not just a few areas here and there. Upon completion of the program,entrepreneurs will be armed with knowledge in a wide variety of areas,and will feel confident in their ability to successfully start their company.

Who Qualifies for the Program?

The only thing that the OEA asks is that their students are willing to learn,and are hungry to abandon their normal 9-to-5 jobs for exciting new opportunities. Whether that is a student fresh out of school,an already established owner,or a retiree that is looking for extra income,the Online Entrepreneur Academy can provide them everything they need to succeed.

5 Essentials Of Investing In A Sandblasted Sign For Your Business

Sandblasted signs have been used for many years to help locate everything from parks to office buildings,to announce entrances to businesses and even housing developments – and to promote any number of goods and services.

Signs are a visible representation of your business. So it stands to reason that some care should be taken to select your signage,whether for interior or exterior installations. Here are 5 things you should know about investing in a sandblasted sign for your business:

1. Signs are an important medium for attracting new customers to your business. Original graphics,logos and other customized artwork can be added to your sign to give potential customers a visual clue to the product or service your business provides.

2. An attractive sign is more likely to draw attention. There are a variety of lettering styles for your sandblasted sign,from simple fonts to elegant scripts. Backgrounds can be textured with a variety of designs,such as pebbles or woodgrain. A wide range of enamel and latex paints are available,as well as metallic leafing (gold,silver,etc.) to add a touch of elegance.

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Whether you choose a substrate of wood,like redwood or cedar,or whether you choose the more popular HDU (high density urethane),a high degree of detail can be achieved to give you an infinite selection of backgrounds,finishes and relief techniques.

3. Signs are on the job 24/7,365 days of the year. In good weather or bad,your sign is out there every day telling customers your products or services are available to them. However,there are both advantages and disadvantages to consider in selecting the “blank” your sandblasted sign will be made from.

Redwood and cedar are the most common wooden blanks. Since they are natural products,they offer a unique natural quality but are also subject to rot,decay and insect damage. The sealant applied to protect the wood can be broken,allowing rain and water to penetrate to the exposed wood beneath.

HDU is a strong man-made product that won’t decay,crack or split. It’s less expensive than wood. Larger blanks,however,may be subject to bending in high winds and will require additional support and bracing.

4. Cost is an important consideration when deciding which advertising medium will fit your needs. TV spots and newspaper ads require long-term or repeated payouts. Signs,once you’ve paid for the initial creation and installation,have no further costs.

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5. Your sign should be unique,giving your business the chance to stand out from the crowd. Original artwork,whether simple or complex,is a way of providing that uniqueness. Your firm’s logo or brand is just the thing to attract attention. Modern computer-aided techniques can give you that individual edge,allowing your business to stand out. Special effects,such as gold leafing,can be added for a glitzy dimension to your sign. The sky’s the limit!

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First impressions are important for your business. Sandblasted signs can be the perfect means of creating a great first impression. Whether you’re aiming for a natural,rustic look,a whimsical and colorful impression,or a classy elegant presence,these things to know about a sandblasted sign for your business should make the selection of your signage easier.

Alex Dee and the Online Entrepreneur Academy

In a recent interview,entrepreneur Alex Dee discussed the challenges that he faced when he started,strategies that helped him over the years,and how the Online Entrepreneur Academy is giving future and current business owners a crash course on what to expect and how they can succeed. Dee suffered through some highs and lows throughout his career,and is now sharing those experiences with the masses.

Brick and Mortar vs Online

One area in particular that Dee discusses is the differences between brick-and-mortar stores and stores that exist purely on the internet. He found that when he owned a physical store,overhead expenses were eating through his profit at an alarming rate. However,with an online only store,he didn’t have to worry about things like rent,maintenance,and all of the hassles that come with running a traditional business. He was able to work at home,spend more time with his family,and still generate revenue at a high level.

The Future of Online Business

Dee goes on to talk about the future of business,and how while many people spend several hours a day on the internet,there are still a large number of companies that do not pay attention to their online sales like they should. This provides a wide open market for those who are willing to snatch the opportunity to make a difference. Dee feels that internet companies might be able to eclipse a trillion dollars in revenue in the next ten years!

The Benefits of the Online Entrepreneur Academy

Dee found out that entrepreneurs are not given the tools they need to succeed from traditional schools,and decided to start the Online Entrepreneur Academy. With knowledge passed down from actual experts in the field of business,the Academy offers a one year crash course on how to succeed in the business world. Instead of spewing facts and outdated methods,the Online Entrepreneur Academy gives future and current business owners the tools they need to help their companies grow,and how to handle difficult situations that could arise in the future.

Can Neurofeedback Improve Pressure In The Family?

Our households today can be a stress filled place. Whatever happened to the old saying “there’s no place like home?” Regretably,households appear to be drawn in a wide variety of directions. While technology seems to have made our way of life better on one hand it’s also generated more potential distractions. There seems to be a great many distraction pulling family members in various direction.

You can only imagine how difficult it must be for households who have children who are suffering with Autism. Many times,youngsters with autism have trouble paying attention as well as remaining focused. Throw in the technological gizmos that appear to increase distraction and it seems like a perfect storm.

Thankfully,the news isn’t all bad with technology. Health care professionals have discovered ways to use it to obtain feedback from our bodies. It is known as neurofeedback and it is a form of biofeedback. If we can learn to manage anxiety and increase concentration this can have a incredible impact on the peace of our families.

If you’re feeling a lot of anxiety in your family neurofeedback may be just the help for you or perhaps a beloved one in your family. Children with autism and other learning issues have noticed advancements in using this type of therapy. Check out neurofeedback in your area and see what it can do for you. Check out our WebsiteBiofeedback Help North Carolina

Here are some other tips to assist with stress within the family.

Help Relieve Stress And Live Stress Free

Modern life can sometimes stress you out to the point that you are ready to tear your hair out. Instead of doing that,check out the tips in this article. These tips will help you relax in the short term,as well as,reduce or eliminate sources of long-term stress in your life.

You should control your stress levels as much as possible. Untreated symptoms of stress may lead to heart attack,stroke,depression and ulcers. Getting enough sleep helps you reduce your stress and can help you to stay healthy.

A lot of your stress is directly caused by the food that you put in your mouth. To limit the stress level in your life,cut back on the caffeine and coffee that you drink on a daily basis. This will make you feel calmer inside so that you can maximize how you feel.

Set aside a little time today to plan and prepare for what you intend to do tomorrow. You’ll be surprised by how much stress this can relieve! Each thing that you do during the course of a day increases your stress level,so doing something simple,like preparing your lunch for work a day in advance,will get you started on the right foot in the morning.

One great tip for relieving stress is clearly know and define your priorities in life,as they will help you stay focused on what must be accomplished. When you lose sight of your goals and priorities,you will become unfocused,confused,and go off track,which will easily result in stress.

It is clear that stress can cause people to have acne,gain weight,have sleep problems,or become more irritable. You can avoid these consequences if you manage your stress with reminders and effective time management. Learn to live with stress and not let it control your entire life!

Easy Tips And Tricks For Truck Shopping Success

A little bit of knowledge goes a long way in all situations in life. Buying a Truck is no different! That means you need to read advice from experts,as detailed below,to ensure that when you shop for that Truck,you really know what you’re doing and how to get the best deal.

Never buy a Truck on your first purchase to the showroom. Every Truck dealer will try to get you to walk out with a new set of keys in hand. While this may be tempting,understand that this is a big purchase. Take your time shopping around and make sure that the deal you’re being offered is really the best one for you.

If you can’t afford a Truck,don’t let the salesperson talk you into buying it. Frequently,people are talked into purchasing a sports Truck when the salesperson tells them how good they look in it. Remember,the salesperson is after a commission.

Rather than buying a brand-new Truck,purchase a lightly used one that is only a couple of years old. Many cars come with transferable warranties that last for three years or 36,000 miles. You will save a significant amount over buying new,and the warranty will give you peace of mind for the first year or so.

Do not rule a Truck out because it is lacking certain features you want. For instance,if you do not like the sound system of the Truck,it can always be changed. It is hard to find a Truck that has everything exactly the way you want it; just keep an open mind and remember that you can make these changes once the Truck is yours!

Take a look at owner reviews before selecting the Truck you want to buy. These can be found online,at many different websites. Owner reviews give you a good idea about how much others enjoy the Truck,and if they would recommend it to friends and family. They offer a different perspective than professional reviews,and they are very informative for anyone who is Truck shopping.

Always take any used Truck you are thinking of buying to a mechanic that you trust. Do not take the dealers word that the Truck is in good condition. They might have only owned the Truck for a few days or bought it from an auction. They really have very little knowledge of the vehicle you are trying to buy.

When you follow the tips that this article provides,you will be happier with the purchase you make. Enjoy your Truck or truck more by paying less! Keep each one of these tips in mind while making your purchases or even window shopping. That way,you will make a much better decision.

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