Fitness And Nutrition For Health

In the age which we live there is an unprecedented focus on getting and staying healthy. As more and more research points to the effect of fitness and nutrition on our overall health, the findings become more difficult to ignore. There is no doubt that the food that we eat and the physical activity that we perform significantly impact our weight and our body’s overall health and longevity.

When you look at fitness and nutrition and the consequences of ignoring their importance, it is not difficult to see how large a role they play in our health. First and foremost, it is important to understand how powerfully diet can affect us. Natural, whole foods – such as fresh vegetables, fruits, whole grains, and lean proteins – give our bodies the vitamins that it needs to function effectively. We have energy when we eat right. And when we have energy we burn fat. Eating properly allows us to maintain a healthy weight and keep undue stress off of our hearts; it also allows us to keep our blood pressure and cholesterol levels in the healthy range. Most importantly, good nutrition keeps our bodies stocked with antioxidants that fight off a range of illnesses including cancer.

But nutrition does go it alone; fitness and nutrition go hand in hand for achieving good health. When we keep our bodies active through a consistent exercise program, we are adding to our body’s ability to metabolize food and keep weight down. Further, good fitness means strong and limber muscles and a strong cardiovascular system. Exercise also lowers blood pressure and reduces stress levels.

Learning how to pair fitness and nutrition for optimum health means a commitment to a particular lifestyle. It is essential that you revamp your diet to eliminate fatty, high-sodium, and processed food and replace it with fresh, natural – and even organic – choices. But remember, fitness and nutrition work best as a team. Implement a consistent regime of physical activity into your daily schedule including cardiovascular work, stretching, weight training, and even yoga or Pilates.

When you truly understand the importance of fitness and nutrition in your life, you will understand how crucial these lifestyle changes are in order to live a long and healthy life.

Construction Logo – Are Low Costing Logos Too Good To Be True?

There are quite a few design firms on the internet which are claiming that they can design a professional looking construction logo for $ 200 or less. For many people, this would sound like a scam. Most are used to paying at least 5 times that amount to have a logo custom designed for them by a professional.

Is this claim for real or is this just a scam by designers who provide substandard designs to unsuspecting customers for a quick buck?

The Real Deal

The truth is there are professional designers who provide excellent designs for very low prices. However, there are those who unfortunately provide substandard designs for the same price. So the trick is to find those who are the real deal. We will touch on that later in the article.

How Can They Provide Design At Such Low Prices?

As the old saying goes 'Time Is Money'. What these designers have done is simply make the whole process – from start to end – much shorter. What they have done is save time on research and information gathering. There are no one hour phone calls to the clients to find out in-depth information about the company. And unlike design packages which cost $ 5000, those which cost $ 200 or less do not come with a logo manual once the project is completed.

Why Did They Do This?

It is a fundamental matter of demand and supply. Because of the growth of ecommerce, the market for quality logos minus a branding campaign grows along with it. Merchants of online stores wanted well designed and unique logos for their store at an affordable price.

Will The Design Quality Suffer?

The designs that these designers provide are of good quality. The designers may not have research the company in extreme detail before progressing with the design but any information provided is used to good effect. Designs are clean, in some cases very detail and look professional.

What Are The Signs Of Good Design Firms?

The more reputable design firms, more often than not, offer unlimited revisions. This is to ensure customers get what they want. However, in the event that they do not, many firms offer no-strings-attached money back guarantees. Money back guarantees are like a safety net so ensure that you pick a design firm which clearly states this in their design package.

What You Should Expect?

Do not be surprised to view your first concepts in less than 3 business days. Most these designers have been in the business for at least a decade and understand different industry design requirement. and can therefore conjure a viable design within that time mentioned. Expect to view at least 2 original concepts. When the project is completed, ensure you also get your logo in a vector format which will enable you to use your logo for printing purposes as well.

A Brand New Recipe For Branding

In a recent article, I told the story of when I was a young whippersnapper, attaining classes at what was then and still is called "one of the more famous hotel schools in North America", the marketing professor gave us an interesting, but quite challenging assignment.

We were to find a hospitality business that marketed itself by using the participation of the owner as part of the "distinctiveness" of the business. At the time, this seemed like a most difficult assignment, because in those days, it seemed that not too many people really stood out in this field. At least that what it seemed like to me in my youth. Or maybe it was just that they did not want to either make a fool of themselves. There seemed little need to drive the world to their door. I chose a very different restaurant enclosed within an old 19th century Mansion in this very cosmopolitan city. It was called Julie's Mansion and was owned and operated by a very eccentric, but wonderful showman who knew that he had to differentiate his restaurant from all the rest. He knew that the best way to do that – after the assumption of great food, entertainment and service – was to turn himself into the "brand."

My job, as a young hospitality student, was to watch him carefully and learn as much as I could. One Saturday night I showed up and Julie was trying to 'insert' himself into the home team's pro hockey uniform. It was immediately obvious that Julie had never played hockey. To see a middle-aged man struggling to get into and then have to have me extricate him from the jersey, equipment, elbow pads et al, was hilarious for a young guy like me, who had been on skates and playing the game since age four. He certainly was not afraid to make a fool of himself. When I showed up that night, he had less than no idea what piece of equipment went where, and was struggling with the shin guards. He had got himself all tangled up with what he thought were hip guards, when in fact they were shoulder pads, worn over the shoulders. It was indeed the first time I had ever seen a 'player' wearing shoulder pads, stretched around his butt.

I helped him get 'dressed'. Next came the taping of the hockey stick. This was really hilarious, watching this fellow trying to figure out the right way to tape a hockey stick without making a mess of it and looking foolish to his customers. He had a special plan for that stick.

I taped his stick and now he was ready. He had on his uniform, equipment and helmet, borrowed from one of the local NHL players who were a frequent guest at the mansion. Now, he actually looked like a real NHL hockey player … in black and white running shoes, sans skates!

Then Julie 'flew through' the different alcoves and floors of the restaurant with a big ball of foodservice aluminum foil as his 'puck'. He stick-handled in and out and between tables, took shots with the aluminum ball off the walls, cross-checked his own waiters trying to serve tables, all the while yelling cheers and the phrase made famous' round the world, by Foster Hewitt : "he shoots …. he scores!" All this, at the top of his lungs. Then he had planned for a horn to sound loudly indicating that the 'period of play' in his imaginary 'game' was over. It was now time to go to the dressing room. In a flash, just like an on-stage magician, he quickly disappeared into thin air, hidden in his office.

My face was covered in tears. I could not stop laughing! The restaurant was in an uproar. Guests were laughing so hard … one guy literally fell off his chair. The waiters were laughing, the guests were laughing, I was laughing and all the while Julie was having a ball too. Here was a restaurateur who made his work fun.

I had not met one of these types before. I really liked and respected this fellow. But I figured then, and still today, that anyone who had that much fun … and made that much money … must know something the others did not. And he did. He became his own brand. 'Distinctive. 'Differentiated. 'There is attractive to people who are sick of seeing the same old, same old every day. People are attracted to differences not similarities. Take a look at what you can do with yours. It's right under your own nose.

© Copyright, Roy W. MacNaughton, 2006

Spruce Up Your House by Gardening!

It’s a good time to start thinking and planning ahead for your garden. A neat and tidy front yard can enhance a property, but a beautifully planned one can really make an ordinary house look special.

Some accessories that will make your yard look really good can be very inexpensive. Most of us are on a budget, especially these days when we never know how much it will cost to fill up our gas tank. Sometimes at this time of the year, you can find last year’s garden accessories discounted. Benches or garden lights may be listed for sale before the new stock comes in.

There are some basic rules which apply to every garden. Before you start you should try and afford a soil test. This is quite inexpensive and either your local nursery or the Internet will tell you how to go about it. You can also buy do-it-yourself kits. The second thing is to dig compost into your garden, and now (winter) is a good time.

If you are having a soil test carried out, you will know from the results if you should add any other nutrition to your soil. A soil test will mean you will not be buying the ‘wrong’ shrubs, plants etc for your soil type.

There is one last thing that you should monitor: how long and where the sun shines on different parts of your garden. Plants can thrive without direct sunlight, but only if you plant a type that likes the shade. This can still include many bright, colorful plants (i.e. impatiens), so you can still brighten up dull areas.

Once you decide to buy, you do not want to waste your money by having the plants or shrubs die on you. The soil test will curb some of these mistakes. The other thing to do is to look up, on the Internet or from a book, your particular growing zone. If you live in an area where, for instance, you come into the ‘Hardiness Zone’, it will enable you to pick the type of plant that has the best chance of surviving in your type of climate.

Always put short and stocky plants in front of taller ones. Remember to check the expected height to know this information – do not decide by the height at purchase time. Remember that short and stocky plants are generally tougher and more resilient, so choose more of these.

Try to resist buying plants in bloom at the time of purchase. The ones that still have to bloom will probably be stronger for the transplant process. If you have more shady areas than you wish, think about drastically trimming a tree to get more sunlight onto certain patches. Remember that some plants like a lot of water, so group these together to make the watering less laborious for you.

There are many small accessories that will really make your yard stand out. Obviously a strategically placed bench -or chairs and small table- under a tree will look welcoming and relaxing. A small bridge can really enhance a yard, and you can use it as a focal point for a few reeds or grasses to give the impression of water. Or if you feel daring you can try digging your own long shaped pond. Instructions on this are easy to find in books or on the ‘net.

For cheap plants (in fact free ones!) buy a can of ‘rooting powder’ and offer to swap cuttings with your neighbors. It is not recommended to sneak out at midnight with your scissors in hand!!