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Healthy sleeping habits and routine for a balanced life Sleep Hygiene. What is Sleep Hygiene? ‘Sleep hygiene’ is the term used to describe good sleep habits. Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping, and there is much evidence to suggest that these strategies can provide long-term solutions to sleep difficulties. There are many medications which are used to treat insomnia, but these tend to be only effective in the short-term. Ongoing use of sleeping pills may lead to dependence and interfere with developing good sleep habits independent of medication, thereby prolonging sleep difficulties. Talk to your health professional about what is right for you, but we recommend good sleep hygiene as an important part of treating insomnia, either with other strategies such as medication or cognitive therapy or alone.

Healthy Meals : Vegetable Quesadillas: These quesadillas make a great meatless meal for a healthy lunch! Serve with red or green salsa and light sour cream. Makes 4 servings. 1 tortilla per serving. Prep time: 10 minutes Cook time:15 minutes Nutrition information per serving: Calories 134, Carbohydrate 20 g, Dietary Fiber 2 g, Protein 7 g, Total Fat 3 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 3 mg, Sodium 302 mg, Ingredients :.... nonstick cooking spray, ½ cup chopped bell pepper ½ cup green frozen corn, thawed ½ cup sliced green onion ½ cup chopped tomato 2 tablespoons chopped fresh cilantro 4 (6-inch) flour tortillas ½ cup shredded reduced fat Cheddar or Monterey Jack cheese Preparation : 1. Spray a medium skillet with nonstick cooking spray. Sauté bell pepper and corn until softened, about 5 minutes. 2. Add green onion and tomato; cook for several minutes more until heated through; stir in cilantro. 3. Heat tortillas in a large skillet over high heat. Place equal amounts of cheese and vegetables on each tortilla; fold in half and continue to cook until cheese is melted and tortilla is crisp and lightly browned. Serve while hot

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Learn how to make homemade French fries. Who doesn’t love French fries? With this easy recipe you can make the best crispy fries ever! Ingredients: 4 large Russet potatoes. Oil for frying. Salt and pepper for seasoning. Cold water. Ketchup. Mayonnaise . Directions: 1. Peel the potatoes, 1. Peel the potatoes, then, cut each potato lengthwise into 4 or 5 pieces, then cut each piece into sticks. Each stick should be about 1cm (1/2-inch) thick. Each stick should be about 1cm (1/2-inch) thick. 2. Rinse potatoes under cold water, then place potatoes in a large bowl and cover with water. and cover with water. Let soak for 30 minutes. 3. Pat dry with a clean kitchen towel. 4. Heat oil in a deep-fryer or large saucepan to 275-300F (135-150C). 5. Gently add the potatoes to the oil, in batches, and fry for about 3-5 minutes, until soft, but not golden, stirring and flipping the potatoes occasionally. Remove from oil and drain on a paper towel. Remove from oil and drain on a paper towel. Let cool. 6. At this stage you can freeze the potatoes and keep them until ready for use. 6. At this stage you can freeze the potatoes and keep them until ready for use. 7. Heat oil to 400F (200C). Fry the potatoes again, in batches, until golden brown, about 7-8 minutes. 8. Remove from oil, transfer to a paper towel to drain. 8. Remove from oil, transfer to a paper towel to drain. Season with salt and pepper. 9. Serve with ketchup and mayonnaise. 9. Serve with ketchup and mayonnaise. 9. Serve with ketchup and mayonnaise. 9. Serve with ketchup and mayonnaise. 9. Serve with ketchup and mayonnaise. Notes: • Best potatoes for French fries: Do not use waxy potatoes . use starchy potatoes only use starchy potatoes only Russet potatoes are ideal for French fries. Russet potatoes are ideal for French fries. For more about the types of potatoes For more about the types of potatoes For more about the types of potatoes For more about the types of potatoes For more about the types of potatoes For more about the types of potatoes And Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each Best uses for each refer to description bellow.... • Frying potatoes twice is the best way to obtain the crispiest result. • Frying potatoes twice is the best way to obtain the crispiest result. How to freeze French fries: after frying potatoes once, transfer them to a plate/tray and freeze them for 40 minutes. • How to freeze French fries: after frying potatoes once, transfer them to a plate/tray and freeze them for 40 minutes. Then transfer to them to a freezer bag and freeze them for up to 3 months. Then transfer to them to a freezer bag and freeze them for up to 3 months. Then transfer to them to a freezer bag and freeze them for up to 3 months. When ready to serve, remove them from the freezer and fry them in batches at 400F° (200C°) until golden brown. When ready to serve, remove them from the freezer and fry them in batches at 400F° (200C°) until golden brown. Music: Happy Clappy Ukulele by Shane Ivers - https://www.silvermansound.com Licensed under Creative Commons Attribution 4.0 International License https://creativecommons.org/licenses/by/4.0/ Music promoted by https://www.chosic.com/

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5 Signs You May Need a Cosmetic Surgery Facelift Are you unhappy with the appearance of your face? Do you have scars, problems with acne, or is your face starting to show the early signs of aging? If so, you may be curious as to what all of your options are. Despite the fact that you do have a number of different treatment options, many men and women in your shoes opt for cosmetic surgery. So, should you get a cosmetic surgery facelift? Of course, there are a number of factors that you will want to take into consideration when determining so. There are, however, signs that you will want to look for. If these signs, five of which are outlined below, apply to you, a cosmetic surgery facelift may be in your best interest. 1 – You Are Getting Older It is no secret that our skin changes as we age. Unfortunately, these changes aren’t always pleasant and attractive. Throughout the course of your life you may have developed small scars on your face. These can be taken care of with cosmetic surgery. Although there are a number of reasons why you could undergo a cosmetic surgery facelift, wrinkle treatment is the most common. It is important to remember that just because you are getting older in age; it doesn’t mean that you have to look like it! 2 – You Are Embarrassed Are you embarrassed by the way that you look? Although every single individual is beautiful in their own way, that may not help to change the way that you feel. Those who undergo cosmetic surgery facelifts often have the sole goal of improving their appearance. Whether you are depressed with the signs of aging, if your face is saggy-like after a large weight loss, or if you just want a change, a cosmetic surgery facelift may be an option for you to seriously consider. 3 – You Have Already Examined Your Other Options As nice as it is to improve your appearance by undergoing a cosmetic surgery facelift, it is important to know that you do have other options. For example, scars or marks that resemble stretch marks can also be removed with laser surgery, as opposed to actually going under the knife. There are also a large number of over-the-counter products that are designed to help reduce wrinkles and slow down the signs of aging. Although surgery does produce quicker results, especially when compared to over-the-counter products, cosmetic surgery does cost more money. 4 – You Have Had Bad Reactions to Over-the-Counter Products As it was previously stated, there are alternatives to cosmetic surgery facelifts. One of those alternatives is over-the-counter skincare products. There are products that are designed for scars, acne, and wrinkles. Another sign that a surgical facelift may be in your best interest if you have tried a few of these over-the-counter products without success. In fact, have you had bad reactions to these products? Some consumers end up with even more skin problems, namely a bad case of skin irritation. 5 – You Want Results and You Want Them Now Of course, when you undergo a surgical facelift, it is important to remember that you do need time to recover. Both your body and your skin in particular will need to rest. When that rest and recovery time has ended, you should be able to see immediate results. Laser surgery often takes multiple sessions and over-the-counter skincare products need to be used for months before results are seen. So, if you want to improve the appearance of your face and see results right now, a surgical cosmetic facelift should be examined. The five above mentioned signs are just a few of the many signs that a cosmetic surgery facelift may be in your best interest. As a reminder, there are dangers that are associated with surgical facelifts, including pain and discomfort. Even with the possibility of painful side effects, many men and women, just like you, find that the pros outweigh the cons.

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