15 The Best Freelance Websites to Find Jobs

15 The Best Freelance Websites to Find Jobs - Regardless of whether you are looking for another job to pay bills, or prefer the opportunity offered by freelance work, because wages can be very large. there is no doubt that a large number of individuals have found the benefits of Freelance work. Because patterns like the nomadic way of life developed in fame, the number of independent assets out there has also expanded.


And here, the Best Freelance Website to Look for Jobs.

1. Upwork

With over 1.5 million clients, Upwork (previously oDesk) offers something for every type of freelancer. It accommodates both short- and long-term projects, hourly or per-project work and expert-level and entry-level engagements. Regardless of where you are in your career, Upwork is likely to have something for you.

2. Toptal

With a distinctly different approach than the other services on this list, Toptal is for seasoned, talented freelancers. Passing Toptal's screening process gives you unparalleled access to meaningful projects with great clients (JPMorgan, Zendesk, Airbnb, etc.) and fair compensation (no low-bid contests). You’ll also be able to join the Toptal community for frequent meetups and tech events.

3. Elance

Elance removes a lot of the hassle that comes with freelancing. You’ll be able to make a profile right away without jumping through any hoops, enjoy payment protection to ensure you’re always paid for the hours you work and more.

Editor's note: Elance has joined Upwork since the publish date of this article.

4. Freelancer

Unlike most other platforms, in addition to offering millions of projects, Freelancerallows you to compete with other freelancers in contests to prove your skills. If you’re competitive and confident in your expertise, it’s a great way to showcase your abilities and attract more clients.

5. Craigslist

Although most people see Craigslist as just a platform for buying and selling miscellaneous things, it’s actually a great source of freelance jobs. You can easily browse for local offerings if you prefer something in-office, or you can search by major cities if you prefer working remotely.

6. Guru

This site lets you easily showcase your past work experience and offers a daily job-matching feature to make sure you don’t miss out on any good opportunities. The Guru Work Room lets you easily manage all your work.

7. 99designs

A platform for freelance designers, 99designs lets you compete in design contests and get feedback as clients choose the best ones. It’s a great way for talented designers to prove their talents.

8. Peopleperhour

This is a great platform, focusing on freelancing for web projects. If you’re a designer, web developer, SEO specialist, etc., peopleperhour is definitely worth checking out.

9. Freelance Writing Gigs

Whether you’re a writer, editor, blogger, publisher or any combination of those, Freelance Writing Gigs is a great option for freelancers who have a way with words.

10. Demand Media

Demand Media is a platform for creative types, including writers, filmmakers, producers, photographers and more. You work with the site to create unique content, engage audiences and promote your talents.

11. College Recruiter

As the name might suggest, College Recruiter is for college students or recent graduates looking for freelance jobs of any type. In addition to being a source for part-time work, it can be a great way to jumpstart your career.

12. GetACoder

This site is for freelance writers, web designers and programmers -- exactly what small businesses need to get a website idea off the ground. GetACoder offers millions of smaller-scale projects to choose from.

13. iFreelance

This platform accommodates some of the usual suspects of the freelancing world (writers, editors, coders, etc.) but also features freelance marketers as well. Unlike other sites, iFreelance lets you keep 100 percent of your earnings.

14. Project4hire

With hundreds of project categories, Project4hire makes it easy to identify jobs that suit your skillset, without scanning through large volumes of posts. It’s great for coders, consultants, designers and more.

15. SimplyHired

With a wider range than most other freelance platforms offer, SimplyHired is perfect for everyone from salespeople to construction workers. It includes a blog with hiring tips, a company directory and location-based search.

Whether you’re a programmer, designer, expert, college student or something in between, there’s a freelance platform out there for you. Check out the sites above to get started today!

How to Secure PayPal Online Payment Security System

How safe is the online payment system PayPal - In excess of 192 million individuals overall utilize PayPal for online buys and deals. In case you're one of them, you realize that the administration is massively advantageous. However, does it offer indistinguishable assurances from a charge card?



The appropriate response is a qualified yes. PayPal has intense misrepresentation and shopper insurances set up.



"In an ongoing PayPal exchange, I marked in from an area where I don't for the most part work together," says Robert Siciliano, CEO of IDTheftSecurity.com. "They expected me to get a telephone call and react to prompts. That was an additional layer of security." before, banks commonly didn't take those additional measures, yet some are presently starting to do as such, he says.



"PayPal covers customers when they don't get a thing or when the thing is essentially unique in relation to what the shipper depicted," says Wendy Roberts, head of innovation training for PayPal. "PayPal clients are not at risk for false charges to their PayPal accounts."



In any case, there's a drawback to PayPal being the world's most unmistakable online installment framework: It's additionally the greatest target.



"The brand name is regularly exploited by phishers," says John Breyault, VP of the open approach, broadcast communications, and extortion at the National Consumers League. Phishing is the act of utilizing extortion as well as vindictive programming to get clients' usernames and passwords with the end goal to access their records.



Luckily, on the off chance that you utilize PayPal, you can augment the security of your touchy installment data by following a couple of straightforward advances :

Five PayPal tips for shoppers

1. Do not link your PayPal account to your bank account or debit card.

Why: Someone who gains fraudulent access to your PayPal account could clean out your bank account, too. This happened to Nicole Dunn, CEO of Dunn Pellier Media public relations, who purchased an item worth about $100. Soon after, her debit card was declined at a gas station, even though she had just deposited her paycheck. “It was one of those heart attack moments,” she says. “I looked at my bank account and it was overdrawn by $3,000.” PayPal refunded the money, but wound up crediting the wrong amount and then demanded a $450 repayment, Dunn says. The experience was enough of a hassle that she now avoids using PayPal.

2. Link your PayPal account to a credit card.

Why: PayPal will cover you if you purchase an item that doesn’t arrive or isn’t what you expected, and by using a credit card to fund PayPal purchases, you gain an extra layer of protection because you also can dispute the charge through your credit card company. Keep in mind that with credit card companies, you typically have up to 60 days from the purchase date to dispute charges for items you didn’t accept or weren’t delivered as agreed, while with PayPal you have 180 days.

Breyault recommends going straight to your credit card and to PayPal at the same time as soon as you discover a problem. “It never hurts to avail yourself of multiple dispute resolution opportunities,” he says.

Keep in mind that credit card protections carry the force of federal law. If you file a dispute with your credit card issuer, it will ask PayPal to prove that the transaction was legitimate. “If PayPal can’t prove it, it’s on the hook with the issuing bank,” Breyault says, adding that PayPal has an incentive to work with the card issuer in a way that it doesn’t with individual consumers.

For more information about credit card purchase protections, see “Purchase protection survey 2016: Which cards offer them.”

3. Never click on links in emails from PayPal.

Why: They might not really be from PayPal. The most common theft technique involves stealing passwords by sending “spoof” emails that appear to come from PayPal, but the link to dummy sites -- complete with the PayPal logo -- where users unwittingly type in their info. “Instead, go to your PayPal account yourself, log in and look there for any communications,” Siciliano says.

4. Watch your balance carefully.

Why: Thieves will typically begin draining an account with a series of small withdrawals -- as little as $5 -- hoping the user won’t notice. “I was going through some transactions, and there were some little odd ones, about $5 or $10 every two or three days,” says Anissa Wardell, owner of The Publicists Assistant. “We watched it for four or five days, and it kept happening, so I called PayPal.”

It turned out the payments appeared to be going to a small grocery store in the United Kingdom -- where Wardell had never been. PayPal helped Wardell finish off her outstanding transactions and close the account and also refunded the missing money.

5. Buy from verified merchants, and consider getting verified yourself.
Why: Practically anyone with an email address can open a PayPal account, but PayPal will verify users and merchants who provide additional information. While it does not guarantee that someone is legit, verification adds to evidence of legitimacy. In the United States, you get verified by completing two of these three actions: linking PayPal to a bank account and confirming the account, providing your Social Security number or verifying your credit or debit card information.

While we advise against linking to a bank account, providing your SSN might be worse. “That makes me a little squeamish,” Breyault says of consumers being asked to provide their Social Security number. A thief can use your Social Security number to commit identity fraud against you, he said, adding that he’d rather a consumer link a bank account rather than provide that ultra-sensitive SSN.

If you decide to link to your bank account for PayPal verification, be vigilant about checking your account frequently, Breyault says. “Monitoring your account allows you to flag suspicious charges and take action,” he says.

Five PayPal tips for sellers:

1. Make sure buyers aren’t surprised.

Why: “PayPal covers consumers when they don’t receive an item, or when it is significantly different from what the merchant described,” Roberts says. This means a disgruntled customer can often get PayPal to issue a refund, which will be withdrawn from the seller’s account. To keep this from happening, Roberts advises, “Be clear and detailed in describing the item you’re selling. Detail every scratch or flaw. Provide lots of close-up pictures.” After the transaction, she also recommends sending a follow-up note to make sure the item arrived as expected.

2. Ship only to confirmed addresses -- with tracking.

Why: PayPal will confirm purchasers’ addresses, either by verifying their credit card is billed to the same address or by reviewing their account history. Shipping to a PayPal-confirmed address reduces your risk of having items purchased with a stolen credit card. In addition, Roberts advises shipping only to addresses entered on your transaction’s details page.

3. Don’t use shipping labels that are sent or emailed to you.

Why: “This is a common trick some fraudsters use,” Roberts says. “Ship using one of the major postal services and make sure to get an online tracking number or proof of delivery. For items worth more than $250, require signature confirmation.”

4. Watch out for red flag transactions.

Why: Certain types of requests raise the likelihood that you’re dealing with a fraudulent buyer. “Be aware when you get requests for rush shipment, or if you’re getting partial payments from multiple accounts,” Breyault says. In general, he adds, be extra cautious when selling high-dollar items, which are frequent targets for fraud.

5. Keep all records of the sale and shipment.

Why: PayPal allows buyers to dispute transactions for 180 days, so hold onto your records after a transaction is complete. PayPal offers a seller protection policy for physical items that are shipped to buyers, Roberts says. To qualify, you must ship to the address on the transaction details page, and respond quickly to requests for documentation. “That covers sellers if buyers claim they didn’t receive an item, and the seller can prove it was shipped. Seller protection also protects sellers from fraudulent or unauthorized payments.”

How to Claim on Your Health Insurance

How to Claim on Your Health Insurance - Your health insurance could pay out if you need private medical treatment or an appointment. Here is how to claim and how much it costs.

1. Ask your GP for a referral to a specialist if required

2. Find your policy number and your insurer's contact details

3. Contact your insurer's claims team or fill out a claim form online

4. Get treatment from a health professional

5. Y our insurer pays the bill for you directly

What you can claim for Health insurance can pay for medical treatment including:

Seeing a private GP

Diagnostic tests and consultations

Appointments with health specialists

Surgery and other treatment

Some medicines and equipment

Staying overnight or for longer in a private hospital

Each insurer has different rules on what they can pay out for and what treatments and conditions they exclude. Some also let you add cover for specific things like physiotherapy and dental treatment.

How to make a claim

Find the information you need Check your policy documents to find:

- Your insurer's contact details

- Your policy or membership number

- Note down the details you need to let your insurer know, such as:

- Your illness or symptoms and when it began

- If and when you spoke to your doctor

- What treatment your doctor has recommended

Start your claim You can book a medical appointment and start the process:

By phoning your insurer and asking them to refer you to a specialist.

Online, using your insurer's website. You need an online account set up, which lets you start a claim for some symptoms.

By visiting your GP, who can refer you to a specialist for treatment. Some insurers need an Open Referral letter from your GP, which describes what treatment you need.

If your GP refers you for treatment, you then need to contact your insurer by phone or online. You can check they can cover your treatment and start the claims process.

They will send you any paperwork you have to complete and ask you for all the details they need.

How long does it take?

Once your insurer agrees to cover your treatment, you can book the appointment immediately. You do not have to wait for payment first.

You can either:

-Ask them to book an appointment for you

- Book an appointment with a medical specialist yourself

Some insurers give you a pre-authorisation number if you book the appointment yourself. You need to give this to the private hospital, doctor or medical professional you use.

They should send the bill directly to your insurer, who will pay it for you.

Costs of claiming

Excess

Your insurer pays the bill for you directly to the treatment provider, but you may need to pay an excess. This amount is agreed when you take out your policy and is usually between £50 and £1,000.

You usually have to pay this amount directly to the treatment provider. For example, if your excess is £100 and you claim for a £300 appointment, you pay £100 to the medical facility and your insurer pays the other £200 to them.

Most policies only make you pay this excess once each year, so if you claimed for another £300 appointment that year, your insurer would pay the whole amount.

Higher premiums
Making a claim can make your premiums more expensive when you renew your policy it or take out a new one next year.

This is because when you take out health insurance, any symptoms or illnesses you have claimed for before are known as pre-existing conditions.

They can push up the cost of your premiums next year, and a policy from a new insurer could even exclude cover for pre-existing conditions.

What if your claim is rejected?

This can happen if your insurer decides your policy does not cover the treatment you requested.

If this happens, carefully check your policy documents to work out what your medical insurance covers.

If you think they should be able to pay for your treatment, ask them why they rejected your claim and complain if you think they are wrong.

If you need treatment for something your policy does not cover, you could:

- Pay for private treatment yourself

- Get treatment on the NHS instead

Source : https://diarytips.com/insurance/

Tips to Selling Your Used Car For a Higher Price Than Expected

Tips to Selling Your Used Car For a Higher Price Than Expected - From exorbitant prices too expensive insurance and maintenance costs, it's no secret that cars in the United States or Europe are very expensive. That is why most prospective car buyers take a long time to research diligently, ask for advice, and take precautions to ensure they get a car that will last at least during their COE.

However, those who realize that they might have bought the wrong car for their needs or have changed their mind about owning a car can lose thousands of dollars, even when placing their cars for sale. However, when selling your car will not get back 100% of the original price because of factors beyond your control such as depreciation, there are still things you can do throughout the life cycle of your car to get the best resale value.

1. Be a Careful Driver 

While you may not stay away from deterioration totally, there are things you can do to keep a lower resale esteem because of long-haul wear and tear. The most imperative approach to do this is to be a sheltered and watchful driver. While it is enticing to crush brakes and take hard turns when we feel hurried or furious, these driving propensities can prompt long haul harm and mishaps. Not exclusively will your auto turn out to be more defenseless to separating, yet experienced purchasers and auto merchants will have the capacity to recognize harmed parts to your auto and endeavor to arrange a lower cost. This turns out to be ever the more obvious if your auto has gotten into mischances also. Rather, you ought to rehearse cautious driving when you leave the dealership and consider breaking in your vehicle by being steady with your gas pedal and completely breaking in your motor.

2. Invest in a Comprehensive Insurance Policy

A cheap comprehensive car insurance policy may be great for those who are accident-free and are planning on keeping their car until it's time to scrap it. However, those who are realizing they may want to sell should consider investing in a more comprehensive car insurance policy to help them to ensure they're well protected beyond basic windscreen, theft, and fire damage. For instance, HL Assurance offers complimentary car servicing and even authorizes you to make minor repairs, making maintaining your car that much more affordable. Furthermore, a good insurance policy will be able to cover costly accidents, saving you money to focus on things that can help increase the car's value instead.

3. Replace Small Worn Out Car Parts

Towards the end of your car ownership and when you are getting ready to put your car up for sale, you should start thinking about replacing damaged or worn out parts. While bigger repairs are best left to car mechanics, you can easily increase the value of your car by swapping out simple parts such as the brake pads, engine air filters, and car mats. Not only will this make the car feel newer and better to prospective buyers, but it will also benefit you for the rest of the time you own your car. For instance, replacing your brake pads can prevent accidents and damage. Additionally, replacing an engine air filter can increase fuel efficiency and prolong your engine's life. These small changes can really add to the resale value of your car in the long run, especially since many dealerships will deduct any fees incurred for any repairs they have to do on their own.

4. Choose the Right Avenue of Sale

In the United States, you can sell your car via a few different channels. The first way is to simply post an ad on a website and hope for the best price. The second way is to go through a used car dealership. The third way is a hybrid of the first two and involves using an agent (selling through consignment). All three channels have their benefits and drawbacks. Selling directly will give you greater control over the final sale price, but it may take a long time you to actually find a buyer. A consignment sale will result in more money for you and is cheaper than a dealer (usually a flat fee around S$500 or 1% of the sale price), but an inexperienced agent can make selling your car much more difficult. Used car dealerships guarantee some form of payment if they accept your car, although you will sell it for less than if you sold it directly.

Regardless of the channel you choose, you should conduct a thorough research of the market. For instance, if you want to maximize resale value, you should get a few quotes from accredited dealers first, calculate what their final price would be and go via the direct selling or consignment route. Those who are adamant about using a dealer should negotiate their price since dealers usually take a healthy profit margin of S$2,000 or more. While you may not get the exact price you initially ask for (hence you should consider initially highballing your sale price), you may end up settling on a happy medium that is still a few hundred dollars more than what you were initially quoted.

5. Know the Selling Points of Your Car & Maintain Them

When you think back to when you first bought your car, there must have been some nugget of information that made you decide this car was the one you wanted. Whether it was a streamlined design, enhanced safety features or a great engine, these features were enticing enough to get you to spend tens of thousands of dollars. Since these features are most likely going to be the same selling points for future buyers, you should take extra care in maintaining them and highlighting them to future buyers.

For instance, let's say one of your car's selling points was its powerful Turbocharged DOHC V-6 engine. Since prospective buyers may be interested in your car because of its purported engine quality, keeping it in mint condition by using the proper grade fuel can help you negotiate a higher price. Likewise, if what drew you to your car was a sleek and ultra-modern design, you should make take special care of its paint job and avoid scratches and dents.

In Conclusion: Invest Early to Reap Higher Rewards

While people enjoy scoring a great deal, they're also willing to pay extra for high quality. This is why it is important to keep your car in the best shape possible if you want to command a higher price. Due to the high volume of used cars for sale in the United States, it is up to you to prove to potential consumers why your car deserves to be priced at what it is—especially if you decide to charge a few thousand dollars above the average asking price for your model. Routine maintenance and paying attention to small details can mean the difference between barely selling a car for a lower than average price and negotiating a price that is several thousand dollars higher. On a market where the same user model's price can range between S$67,800 and S$73,800, this means your couple hundred dollars investment in keeping your car in top condition can easily lead to a price increase of 15-20%.

Top 10 New Bank Account Promotions

Top 10 New Bank Account Promotions (October 2018) - You can make $ 100 just by opening a financial balance. Be that as it may, dealing with as well as can be expected to be confounded.

we (NVT Blog), have brushed several exchanges each month to discover you the most productive enrollment reward - some worth up to $ 1,000. We additionally rank the best high return financial records, money back Visas, and that's only the tip of the iceberg.

Try not to need to miss? Here are the best bank advancements for October.

Top 10 New Bank Account Promotions (October 2018) 

1. TD Bank Premier CheckingSM – $300 Cash Bonus 

Apply online for another TD Bank Premier record and you'll get a $300 money reward once you get immediate stores of more than $2,500 inside 60 days. To meet all requirements for this offer, you should be a U.S. inhabitant and apply for the offer on the web. The Premier financial records commonly incorporate a $25 month to month support expense, however, it's postponed on the off chance that you keep a day by day equalization of at any rate $2,500.

This offer is accessible to occupants of the accompanying states: CT, DE, DC, FL, ME, MD, MA, NH, NJ, NY, NC, PA, RI, SC, VT, VA.

Apply Now

2.Chase College Checking – $100 Bonus 

There's a different financial record offer only for undergrads. Open another Chase College Checking account inside an underlying store of at any rate $25, select in paperless articulations, and afterward entire somewhere around 10 qualifying exchanges inside 60 days of opening the record. You'll at that point be qualified to acquire the $100 reward inside 10 business days.

To get this reward, you'll have to enter your email here and take the coupon to a nearby Chase branch. Pursue has ATMs and branches in the accompanying states: AZ, CA, CO, CT, DE, FL, GA, HI, ID, IL, IN, KY, LA, MA, MI, NV, NJ, NY, OH, OK, OR, TX, UT, WA, WV, WI. This offer lapses on January 17, 2019.

Apply Now

3. Capital One 360 – Up to $150 Cash Bonus 

capital one 360This offer is comprised of 3 segments, which you can perform independently or as a blend.

Open another Capital One 360 Checking account with at any rate $250 and make no less than 3 charge card buys or Person2Person installments (can be any blend of the two) inside 45 days of record opening. Your $25 reward will then be saved into your record on day 50.

Open another Capital One 360 Money Market account. On the off chance that you store $250 to $9,999.99, you'll get a $25 reward. On the off chance that you store $10,000 or more, you'll get a $100 reward, which will naturally be kept into your record.

Open another Capital One 360 Saving record with an underlying store of in any event $250. Your $25 reward will then naturally be stored in your record.

The aggregate money reward sum is up to $150, contingent upon which accounts you open and the amount you store for the Money Market account.

Apply Now

4.  Discover Cashback Checking – Up to $360 Annual Cash Back 

When you open another Cashback Checking account and go through with your plastic, you can win as much as $360 every year. Simply open and store the record in any sum, at that point utilize your charge card to make regular buys. You procure 1% money back on up to $3,000 in qualifying buys every month or up to $36,000 in qualifying buys every year. Money like installments, for example, ATM withdrawals and P2P installments, don't meet all requirements for money back.

For more points of interest on other record composes and offers from Discover Bank, look at our Discover Bank survey.

Apply Now

5. HSBC Premier Checking – $750 Cash Back 

HSBC's third checking reward is it's most liberal – and it's generally elite. Temporarily, you can catch a $750 welcome reward when you open another HSBC Premier Checking account before November 2, 2018, and finish certain qualifying exercises.

To gain the reward, open your new Premier Checking account before November 2, 2018, and store, at any rate, $100,000 in new cash in joined checking, reserve funds, and qualified venture accounts inside 30 scheduled days. At that point, keep up that equalization over the records for 90 date-book days from the store date. When you achieve the 90-day limit, hope to see your $750 reward in your Premier Checking account inside about two months. Pushing ahead, stay away from the $50 month to month support charge by keeping up that equivalent $100,000 balance over your joined individual and venture accounts.

Apply Now

6. Bank of America – $100 Bonus 

Open a Bank of America Core Checking® or Interest Checking® account by December 31, 2018, and get something like 2 qualifying direct stores of $250 or more inside the initial 90 days to gain a $100 money reward. You should utilize the connection above to open your record.

When you finish the qualifying direct stores, you'll get the reward inside 90 days. This offer is just accessible to new Bank of America checking clients who have not had a Bank of America individual financial records inside the previous a half year. There is a $25 least store to open a Core Checking® account and a $100 least store to open an Interest Checking® account.

Apply Now

7. Citizens Bank – $1,000 Bonus for College Savings 

Citizens Bank is presently offering a $1,000 reward for the individuals who agree to accept a CollegeSaver investment account, a simple, sensible reserve funds plan that will help you meet your school reserve funds needs. It is an enthusiasm bearing record, and on the off chance that you open it before your youngster's twelfth birthday and spare the month to month least sum each year, you'll get a $1,000 reward when your tyke turns 18. Opening a record before your youngster turns 12 will just expand the funds. 

Apply Now

8. Regions Bank - Up to $100 Cash Bonus 

Open other financial records at Regions Bank, either on the web or at a branch. At that point open a Regions LifeGreen Savings Account with an opening store of $50 or more. At that point, set up a repeating month to month exchange of $10 or more from your Regions financial records to your LifeGreen Savings Account and finish something like 12 month to month exchanges. Consistently, you'll get a 1% investment funds reward for you commemoration date, in light of your record's normal month to month balance for the first a year, up to the maximum reserve funds reward of $100. Your reward ought to be kept into your record on the business day following your commemoration date.

Apply Now

9. U.S. Bank – Up to $100 Bonus 

Open another Silver Checking Package Account at U.S. Bank alongside a Package Money Market Savings Account, at that point enlist in START Smart inside 90 days. You should likewise make no less than one qualifying exchange (through START Smart) from your financial records to your currency showcase account. When you have a record equalization of $500 in your currency advertise account, you'll end up qualified for a $50 reward.

You'll likewise get 1% money back on basic need and gas exchanges on your platinum card (up to $50) amid the principal year of enlistment. The records must stay open for no less than one year, and your reward or money back will be paid out after that date. There's a $25 least opening store required for the two records.

Apply Now

10. Elements Financial – $200 Cash Bonus

Open another Elements Financial High-Interest Checking record to meet all requirements for a $200 money reward. Simply enter promotion code CHECK200 on your application, set up a repeating month to month coordinate store of $500 or more inside 60 days of record opening, and keep your record open for no less than a half year. Existing Elements Financial checking and Health Savings Account clients are not qualified for this advancement. This offer is promoted for Indiana state government workers in their families, yet non-representatives may qualify also.

Apply Now 

9 High Protein Vegetables That Will Fill You Up Fast

9 High Protein Vegetables That Will Fill You Up Fast - Popeye is famous for flaunting his gigantic biceps. His mystery? Spinach. Be that as it may, that isn't your solitary ticket to the weapon appear.

As indicated by Rosanne Rust, numerous vegetables give both of you grams of protein per container crude, or per half, glass cooked. (So anything with at least two grams for every serving can be viewed as a high-protein vegetable.)

It sounds disappointing when you contrast it with, say, the 31g of protein in a chicken bosom. Yet, the little measures of protein in veggies can altogether add to your suggested day by day allow in the event that you go for the prescribed five to 10 servings per day.

Be that as it may, there is a catch. "Plant proteins are 'fragmented' proteins, which means they aren't comprised of all the basic amino acids," Rust says. She says it's essential to make a point to "eat the rainbow" of veggies and grains to guarantee you're getting an assortment of amino acids. (Interpretation: Don't simply eat huge amounts of broccoli and consider it daily.)

On your next grocery store run, examine the create path for these fit, green muscle machines.

1. Peas

These strict pea-sized jewels pack something else under the surface the eye. "Peas are stacked with vitamin An, a decent wellspring of potassium and fiber, and 4g of protein for every half container," says Rust. "Steam them and prepare them into pasta, rice or servings of mixed greens."

Per 1/2-glass serving: 246kJ, 0.3g fat (0g immersed), 10g carbs, 4g sugar, 4mg sodium, 4g fiber, 4g protein

2. Spinach

Stacked with vitamin C, folic corrosive and other B vitamins, spinach gives a considerable measure of protein when cooked, says Rust.

Per 1/2-container serving: 87kJ, 0g fat (0g immersed), 3g carbs, 0g sugar, 63mg sodium, 2g fiber, 3g protein

3. Prepared potato

You'll toss laud hands emoticons up at Mother Nature for this one: A medium-sized heated potato contains 3g of protein, huge amounts of vitamin C, potassium and some filling fiber, says Rust.

Per medium potato: 606kJ, 0g fat (0g immersed), 34g carbs, 3g sugar, 8mg sodium, 2g fiber, 3g protein

4. Broccoli

Your folks were onto something when they constrained you to eat your broccoli as a child. Presently, you'll need everything all alone – Rust says this cruciferous veggie isn't just pressed with fundamental supplements, fiber and protein, it's likewise awesome for keeping up legitimate gut wellbeing.

Per 1-container serving: 129kJ, 0.3g fat (0g immersed), 6g carbs, 2g sugar, 30mg sodium, 2g fiber, 3g protein

5. Brussels grows

These little green folks used to get unfavorable criticism, however now they're springing up on gourmet menus all over. Like broccoli, Rust says these cruciferous veggies are an extraordinary wellspring of potassium, vitamin A, vitamin K and fiber. Take her basic grow tip: Halve them, put them on a preparing sheet, shower with olive oil, include a touch of salt and dish them for 25 to 35 minutes at 180 degrees, hurling once part of the way through.

Per 1/2-container serving: 117kJ, 4g fat (0g immersed), 6g carbs, 1g sugar, 16mg sodium, 2g fiber, 2g protein.

6. Broccoli rabe

Rust predicts this verdant green with broccoli-like buds (otherwise called "rapini") will be the following "it" vegetable, and in light of current circumstances: It flaunts an astounding measure of protein, vitamin An, and vitamin K.

Per 85 g serving: 87kJ, 0g fat (0g soaked), 3g carbs, 1g sugar, 48mg sodium, 2 fiber, 3g protein

7. Corn

While field corn (encouraged to domesticated animals creatures) is viewed as a grain, the sweet corn we appreciate on the braai drenched in margarine is viewed as a vegetable, says Rust. Furthermore, a shockingly protein-stacked one, at that.

Per medium ear: 368kJ, 1.4g fat (0g soaked), 19g carbs, 6g sugar, 15mg sodium, 2g fiber, 3g protein.

8. Portobello mushrooms

This growth is stuffed with nearly as much protein as an egg. Rust says it's likewise high in fiber and stacked with cell reinforcements. "You can flame broil, cleave and sauté them utilizing olive oil and a shower of balsamic vinegar toward the finish of cooking. You can likewise add them to a vegetable stick to help the protein," Rust says.

Per 1-container serving: 146kJ, 1g fat (0g soaked), 5g carbs, 3g sugar, 13mg sodium, 2.7g fiber, 4g protein

9. Lima beans

The mix of high fiber and high protein make these vegetables (for this situation, a veggie, as well, says Rust) a satisfying supplement filled powerhouse. To make a sound hand crafted plunge, Rust says to cook them in bubbling water for 10 minutes, deplete and cool, at that point exchange to a nourishment processor, including a clove of garlic, a tablespoon of lemon juice, two teaspoons of cumin and squeeze of salt. Mix until the point when smooth and present with crude veggies or pita chips.

Per 1/2-glass serving: 439kJ, 0g fat (0g immersed), 20g carbs, 1g sugar, 13mg sodium, 5g fiber, 6g protein

5 Kitchen Remodel Tips That Even Top Interior Designers Loved

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It's not difficult to perceive any reason why undertaking a kitchen rebuild is a standout amongst the most talked about subjects in inside outline. These undertakings—while justified, despite all the trouble at last—can get the opportunity to be somewhat exorbitant and tedious. It's a given that, in case you will do it, you need to do it the correct way.

In light of that, we chose to take this point to the specialists. We requested that inside planners share their most loved kitchen rebuild tips. Read on to see their down to business answers. With any luckiness, their encounters can enable you to re-try your kitchen effortlessly.\

1. Know How You Utilize Your Kitchen 

"The initial phase in rebuilding is to realize what is vital to you when cooking. Are top of the line apparatuses a necessity? Do you lean toward gas or electric? Do you cook heaps of curries or different things that utilization solid flavors and need a hood for ventilation? Okay like your blades to be to your left side or right while you cook? Do you prepare a great deal and need to keep that hardware near the stove?" – Sara Chiarilli, proprietor of Sly Originations, an inside plan firm in Tampa, FL

Shop a similar look: Stools | Pendants | Cake Stand

Prior to beginning the remodel, ensure you have a strong arrangement set up to guarantee that your new kitchen will address your issues. As you cook, walk yourself through your daily practice while making inquiries like the ones Sara offered previously. Make note of any most loved points of interest or disturbances that you have about your present space and incorporate any vital changes into your outline plan.

2. Think about Leaving the Design In its present condition

"Keep the machines and pipes where they are. A decent dependable guideline is to include $5,000 each time you move an area of pipes or any apparatuses. In the event that my customers are on a tight spending plan, I instruct them to work with the present format at whatever point they can." – Justin M. Riordan, LEED AP, the author of Spade and Toxophilite Plan Organization, which has different areas in California and Washington

Shop a similar look: Canisters | Vintage Scale | Kettle

Home change demonstrate fans can confirm the way that television enchantment influences it to appear transforming you kitchen design is a breeze. As a general rule, that is unquestionably not the situation. Out of many entries for this article, this was the most regularly specified tip. Clearly, your spending will manage how imaginative you can get with the format, yet in case you're endeavoring to spare, don't disparage this expense. Ensure you meet with different originators and get cites so you can go into your rebuild with a reasonable thought of the last expense.

3. Consolidate Differentiating Hues 

"Utilizing differentiating hues on dividers, counters and floors assists with profundity observation and gives a reasonable viewable pathway while exploring all through the kitchen, particularly in working regions." – Wanda E. Gozdz, B.S., A.S., organizer of Brilliant Age Living, LLC in Hutchinson Island, FL

Picking differentiating hues—or if nothing else tones, in case you're not into the monochromatic look—will enable you to include a tremendous measure of visual enthusiasm to the kitchen. When you're assembling the shading palette, run with it is possible that one unbiased shade and one strong shading or pick a warm and cool shade. Also, center either around the difference on a solitary thing, for example, an island, or enable a component to proceed all through the whole space.

4. Put resources into Your Backsplash 

"Take the backsplash tile to the roof, particularly when they are just 8 feet. This is normal in a great deal of more established homes. Taking the tile up makes visual tallness and a particularly cleaned look since you don't have a break where tile meets drywall (especially around a window). It's an awesome search for negligible cost contrasted with the entire task." – Brad Pretty much nothing, of Case Configuration/Renovating in Charlotte, NC

The second implicit reward for this tip? A sensational backsplash will draw the eye effortlessly and make a great point of convergence. Consider this one in case you're singing for an approach to really have an emotional effect.

5. Some of the time Little Changes Matter Most 

"In some cases it's not tied in with completing an aggregate rebuild. I refreshed my very own kitchen a year ago by just swapping out bar stools and pendant lights, and supplanting a cupboard with open racking. I was motivated by the BoHo slant, so I gave my contemporary kitchen some natural contacts that make it feel hotter and more invigorated." – Natasha Jansz, author of Natasha Jansz Plan in Los Angeles, CA

In case you're discussing whether you have to proceed with a full rebuild or on the off chance that you can escape with a speedy refresh, make this inquiry: Am I worried about capacity or style?

At the point when work is the issue, a kitchen redesign is more often than not probable. Nonetheless, if it's simply the look that needs a boost, you can likely escape with swapping out a couple of outline components with trendier picks. Obviously, search for things like embellishments, materials and divider workmanship to patch up your style. These things will have a colossal visual effect at a moderately low value point.

Each outline devotee knows the estimation of a well-done kitchen. The main issue is that it's regularly testing to pull off this undertaking the correct way. With an end goal to give all of you the apparatuses you have to make the kitchen you had always wanted, we requested that inside fashioners share their best kitchen redesign tips. Keep this post close within reach. Regardless of whether you're beginning tomorrow or won't be prepared for two or three years, you'll need the advantage of their experience.

What do you think about these kitchen rebuild tips? Do you have any of your own to share? Let us know in the remarks underneath.

5 Best Health Benefits of Yoga

1. Improves Your Flexibility

If you've ever watched a yoga class or people doing yoga poses, one thing you probably noticed is that they pretty flexible.

Especially performing poses such as the downward facing dog, seated forward bend, and standing forward fold.

This doesn't mean you need to be flexible to do yoga, but if you practice regularly and stick with it, you'll notice a gradual increase in your flexibility. And eventually, seemingly impossible poses will become a piece of cake.

In addition to an improvement in your flexibility, aches and pains will start to disappear, which is often associated with tight hips, lower back, and rounded shoulders from sitting long hours at a desk. 

Overall your posture and body alignment will improve significantly all because of the improvement in your flexibility.

2. Develop Your Strength

Although the infamous spiritual and transformational benefits of yoga themselves make this practice worth a try, don't discredit its effectiveness as a physical activity.

Some yoga poses or postures help you become (and stay) fit and trim, control your weight, and reduce your stress level.

According to The American Council on Exercise's study on yoga, the participants who practiced 8 weeks of Hatha Yoga increased their muscle mass and improved their physical strength (they were able to perform more pushups and sit-ups after the study.) 

This comes as no surprise to yoga practitioners as common postures such as four-limbed staff pose also known as Chaturanga and boat pose are bodyweight exercises that stimulate muscles the same way pushups, crunches, and planks do.

Through different poses, yoga builds strength, flexibility, and stamina.

3. Reduce Your Stress Level

When yoga is practiced with intention, it can help you relax your mind and body and give you the feeling of oneness.

According to Yoga Journal, yoga postures (poses) that combine stretching exercises, controlled breathing, and relaxation techniques can help you reduce stress, lower blood pressure, and improve heart function.

4. Increase Your Sex DriveIt's been said that our overall appetite for sex decrease as we age.

Well, research suggests that yoga may help you get a boost and improve your sex drive.A study published in The Journal of Sexual Medicine (Nov. 12, 2009) found that regular yoga practice improves women's sexual desire, arousal, orgasm, and overall satisfaction.

Is there a particular pose for it? You bet!

Harvard Health Publications listed Cobra Pose as a yoga pose that enhances sexual function.

In addition to improving your physical strength, and flexibility, reducing your stress and enhance your mental focus, yoga can also help you get better sleep at night. According to Harvard Medical School patients with sleep disorder improved their quality of sleep by practicing yoga daily for 8 weeks.

5. May Help You Lose WeightJust like any other form of exercise, yoga can be an effective tool for weight loss.

Even though most yoga is not as fast-paced as some cardio and HIIT workouts, you still burn calories which drives weight loss. 

According to Harvard Health, a 155-pound person can burn 149 calories during 30 minutes of Hatha yoga, the most common class of yoga in fitness gyms and yoga studios.  

Since the most effective way to lose weight is through exercise and healthy eating, practicing yoga definitely qualifies as a weight loss tool. 

I have been practicing yoga for past five years. And despite yoga being my only form of exercise at times, I have been able to maintain a healthy weight. 

Take Home Message

Yoga offers major benefits that can impact your health and life from the inside out. 

Adding yoga to your lifestyle can improve your health, help you lose weight, and increase your sex drive just to name a few.

It will uplift your mood and help you sleep better at night. 

So are you ready to kick-start your journey with yoga?

As we mentioned earlier, yoga is one of the simplest forms of exercise you can get started with. You don't need a gym or exercise equipment to begin.

8 Tips To Fight High Cholesterol

8 Tips To Fight High Cholesterol - Your heart is one of the most important organs in your body. This is the main role in providing your remaining organs and tissues with the nutrients they need to function and keep you healthy. Your heart works hard to do its job, with contracts around 104,000 times every day. Every time he contracts, he does it with all his strength.

As strong as that, the muscle the size of that fist, needs your help to stay strong. The food you eat and the amount of activity you do affects your heart health in an important way. For example, a high cholesterol diet can cause plaque buildup in your arteries, requiring your heart to work harder to circulate your blood. Conversely, exercising a lot, regulating weight, and maintaining a healthy diet can help reduce cholesterol levels and reduce the risk of heart disease, heart attacks, and strokes.

Although keeping your cholesterol in check is not the only way to support your heart health, this is a good place to start. Look at 8 tips for fighting high cholesterol.

EAT FIBER-RICH FOODS

Oatmeal, peas, sweet potatoes, beans, Brussels sprouts, carrots, eggplant, beets, pears, oranges, apples, prunes, and nectarines are all great sources of soluble fiber, which helps prevent your body’s absorption of cholesterol.

EXERCISE TO LOWER CHOLESTEROL

Exercise stimulates enzymes that move the cholesterol from the blood to the liver, which then excretes it from your body. Vigorous exercise makes the biggest difference, but any activity is helpful.

SHED A FEW POUNDS

Losing weight can help decrease your “bad cholesterol” and increase your “good cholesterol.” If you’re overweight, you may be able to significantly lower your cholesterol by shedding 5% to 10% of your body weight.

MANAGE YOUR STRESS

Stress increases your cortisol levels, raising blood-glucose and creating more triglyceride production. This leads to elevated cholesterol levels. Managing your stress in healthy ways (daily meditation, exercise, and adequate sleep) can actually help fight high cholesterol.

STOP SMOKING TO FIGHT HIGH CHOLESTEROL

Not only does smoking increase the damaging effects of “bad cholesterol” but studies have also shown that quitting smoking increases levels of “good cholesterol.” The additional benefits of quitting smoking for good are numerous as well.

WHEN DIET AND LIFESTYLE CHANGES AREN’T ENOUGH

If your cholesterol levels remain high even with significant lifestyle and dietary changes, your doctor may prescribe medication to help address your condition. At TriWest Research Associates, we may be able to offer the additional option of participation in one of our clinical research trials for the treatment of high cholesterol. For more information about what we do or to participate in one of our studies, give us a call or fill out our online contact form. Qualified participants will receive compensation for time and travel.


CUT BACK ON SATURATED FATS, TRANS FATS, AND DIETARY CHOLESTEROL

Butter, red meat, full-fat and low-fat dairy products, and palm and coconut oils are high in saturated fat. Partially hydrogenated fat is a trans fat (look for it on food labels), and egg yolks and organ meats contain dietary cholesterol. Cut back on these foods to lower your cholesterol.

EAT FATTY FISH TO FIGHT HIGH CHOLESTEROL

Fatty fish like salmon, sardines, herring, mackerel, and trout contain unsaturated omega-3 fatty acids that reduce inflammation, decrease triglycerides, lower blood pressure, and reduce the risk of heart disease. Replacing your red meats with these fish 2 to 4 times per week can help lower your cholesterol.

SWAP BUTTER FOR OLIVE OIL

The extra-virgin olive oil contains antioxidants that help prevent disease. And swapping out butter for olive oil can significantly lower your cholesterol – possibly even as much as some medications.

14 Tips for Making a Narrow Room Look Wider

14 Tips for making a narrow room look wider - Having a narrow house and front yard, sometimes makes it feel uncomfortable. Plus, sometimes friends come to visit. If enlarging the room is not possible, you can use tricks that make your room look wider.

1. Apply bright color

Bright colors in the room will give a wider effect on the room. This is because bright colors can reflect light. While the dark color will absorb light so the room will look narrow. You can apply bright colors not only to the walls but also to the interior of your room such as curtains, tiles, sofas, and so on.

2. Don't get too tight, between Furniture and Walls

Placing furniture attached to the wall will give a narrow impression on the room. Simply pulling furniture a few

centimeters from the wall will get a broad impression on your room.

3. Paint or Use Wallpaper on the Room Ceiling

Keep using bright colors on the ceiling of your house. Besides that, you can also apply the wallpaper. Everything that attracts your eyes to look up will make the room seem wider. The thing that must be considered is to keep adjusting to the concept of the house that you have set.

4. Use Multifunctional Furniture

How to arrange a narrow room to make it look the next area is to use multifunctional furniture. By applying this, the room will not look crowded full of goods.

5. Adjust the Fitting Furniture

If your room is narrow, a large sofa will be applied to the concept of your room when compared to a small sofa in large quantities. In addition, this will have a broad effect on your room.

6. Avoid Large Ornaments

The ornament will certainly beautify your room. However, the use of large ornaments will make your room look increasingly narrow. Use a small ornament to give a spacious effect on the room.

7. Arrange your Book place with Neat

There is no harm in placing a bookshelf in the room. The thing you need to pay attention to is the placement and design of the bookshelf. You can organize and classify into a minimalist with a small shelf section. This will make your room look wider than before

8. Use Line Patterns

If you use a carpet, choose a model with lines. This will make your narrow room look longer. Simple things but amazing effects aren't you?

9. Let the Curtain Open

The next way is to let your curtains open so that light can enter your room. A bright and bright room will make your room more spacious.

10. Customize the Theme of Each Room

Give a theme to each of your rooms. This will make your room wider. Equating the themes in each room will also make the room not lose its identity when viewed from the function.

11. Use Furniture with Legs Under it

The use of feet on each of your furniture can give the impression of a wider roar. This is in line with your expectations, right?

12. Place the Glass Opposite the Window

Putting the glass in the room will make a broad impression. Another thing you need to pay attention to is placing a glass across the window. A view will be seen on the glass so that your room looks like it has two windows. This will make your room look wider.

13. Using a Carpet to Separate the Room into a Smaller Room

For those of you who have a narrow room, this is highly recommended. These tips will make the room look like a lot of areas in a large room. Very good trick isn't it?

14. Using Design / Artistic Items

No need to place a lot of items in the room. You can use a large and right artistic design in your room.