Fast Easy Healthy Recipes For People On The Go


If you’re always on the go, it can be tricky to eat a balanced diet and to avoid the appeal of fast food options. But being busy doesn’t have to encourage poor dietary choices! Making a few adjustments to your routine can yield incredible results, and your body will thank you for speeding past the drive thru.

One of the easiest healthy recipe options is a packed salad. Easy adaptable, making a few changes to your salad base and toppers can give you endless variety! Here are some tips for building the most beneficial salad:

  • Start by choosing a base for your salad, such as mixed leafy greens, quinoa, farrow, rice, pasta, or a blend of several base ingredients (bonus points for adding spinach and kale).
  • Next, choose which proteins you would like to include, such as meat, beans, lentils, eggs, fish, mushrooms, tofu, or nuts. Always choose lean means over fatty friend options. Salmon, grilled chicken, and pan-seared tofu are all excellent options! Slice into bitable cuts before including them in the salad to make for easier eating.
  • Finally, curate a blend of produce to bring your salad together, mixing a variety of flavors and textures. Avocado, eggplant, broccoli, onion, fresh berries, edamame, beets, tomatoes, peas, carrots, cucumber, sprouts, corn, pepper… anything you like!
  • Sparingly include low-fat cheeses, dried fruits, or processed salad dressings. You can easily prepare your own dressing at home by combining vinegar, oil, mustard, honey, salt and pepper, or stick with a simply balsamic and olive oil combination. Adding herbs and seasonings can prevent you from overdressing your salad. Ranch, blue cheese, or prepackaged dressings can have more fat and sugars than your whole salad combined, so steer clear!
  • If you’re looking for a spin on your salad, try warming it up! Add grilled or roasted produce and proteins to a warm base (try sautéed kale or heated grains) and you’ll give your palate and senses variety while attaining the same healthful benefits!

For even easier consumption, chuck your salad contents into a wrap. Add a spoonful of hummus, pesto, guacamole, or tapenade for added flavor and to hold the contents in place. Stay away from simple carbohydrates and reach instead for a whole-wheat or rye-based wrap. Wraps can easily be consumed while in the car or jetting from meeting to meeting and can be enjoyed with either cold or warm contents.

If you’re looking for even easier meal consumption on the go, consider whipping up a juice or smoothie. Have your ingredients organized in advance so you can rapidly toss them in the blender or juicer before you head out for the day. To make your elixir a full and proper meal, consider including an assortment of dark greens, protein powder, chia seeds, flaxseeds, fat free yogurt, or nut-based milks and up the nutritional portfolio.

Finally, if you’re too busy to build your meals at home, or you have a midday hankering, don’t be tempted by a fatty fast food fix! Come into Fresh Kitchen, a meat lover and vegetarian restaurant Boca Raton locals love. All of our recipes are prepped with the finest ingredients and with careful attention to their healthful properties. Whatever you reach for, you can be sure it will nourish your body for the energy you need to sustain your busy lifestyle!

The Many Benefits Of Ordering Cleaning Supplies Online

If you run a business, you need to make sure that you keep that business clean. If you want to do that, you are going to need to purchase a great deal of cleaning supplies.

These days, many companies are ordering cleaning supplies online. Online shopping offers plenty of benefits, but it’s especially helpful when it comes to cleaning supplies.


You Can Get Exactly What You Need

No matter what type of cleaning products you are looking for, you will be able to find what you want online. Whether you are looking for natural cleaning products or heavy-duty cleaning tools, you’ll be able to purchase the items that you need.

If you want to buy a specific type of product, you shouldn’t have to settle for something else. Shopping online will allow you to choose the kind of products that you want. A reseller website like can supply cleaning supplies with really big discounts using a streamlined ordering process.


You Can Get What You Want For Less

Buying cleaning products can be expensive, especially when you have to buy them on a regular basis. Luckily, shopping online allows people to save a great deal. Over time, those savings can really add up. Some businesses save hundreds a year through online shopping.

The costs of operating an online store are lower than the costs of operating a brick and mortar store Because of this, the prices for online stores tend to be fairly low. In addition, many sites offer free shipping for large orders. You should be able to get cleaning supplies very cheaply.


Shopping Online Is Easy

Having to go out and buy an essential product can be a big headache. When you buy your cleaning supplies online, you’ll never have to go out to get the things that you need. Instead, those items will be sent directly to you.

To make things even better, you can automate the ordering process. You can have your cleaning supplies shipped to you on a monthly or bi-monthly basis. Running out of cleaning supplies won’t be a problem. Even if you forget to pick up the supplies you need, the products you are after will be sent to your door. For more information, you can check out the Croft twitter page


You Can Learn More About The Products You Are Purchasing

If you are ordering a new product online, it is only natural that you will want to make sure that the product is to your liking. If you order online, you can check reviews and see what other people have to say about the product before you make a purchase.

If you’re unsure about a product, you should read some reviews. If a large number of reviewers think that a product is effective, you should be able to use it without a problem. However, if many reviewers complain about a product, you may want to purchase something else.


There Are Excellent Online Vendors

Many of the online vendors that sell cleaning supplies are extremely easy to work with. As a matter of fact, these vendors will work hard to ensure that their customers are fully satisfied.

If you run a business cleaning supplies are an essential product. Obtaining cleaning supplies shouldn’t ever be a hassle for you. It should be simple for you to get the products you need, and that’s why you should work with a company that makes things easy for you. Once you find the right product vendor, you won’t have to worry about cleaning supplies anymore.

It’s clear that there are many benefits to ordering cleaning supplies online. If you need cleaning supplies for your business, take a good look at what online vendors are offering. You should be able to find all of the products you need.

Concrete Buildings Dominate the Building Structures Landscape


In today’s day and age, concrete buildings are the commonest form of buildings. In fact, keeping mind the prevalence of concrete and the dense landscapes it creates has led to the creation of the phrase “concrete jungle.”

Concrete Frame Structures

The concrete frame structure is the most widely used blueprint for a successful and strong building. The name is indicative of the fact that at the core lies a concrete skeleton or frame. Beams are the parts of the frames that lie horizontally while columns form the vertical constituents. We navigate the buildings by walking on slabs which are concrete planes that are flat. The column happens to be the primary structure that bear most of the load exerted by the building and assumes primary importance.

Types of Concrete

Needless to say that in the world of the various types of concrete buildings & architecture, the nature of the concrete is of utmost importance. The concrete mix used in most buildings happen to share basically the same types of raw materials varying only in the ratio of their mixes.

Many times the concrete needs to be placed and altered. Concrete can be cut to suit many different forms and shapes. Its always good to use a experienced licensed concrete cutter to ensure precision and accuracy. An example of such a contractor can be found as  Concrete Cutting Melbourne’s Website .

Once the concrete is cut and shaped, there can be many other applications.

Additional materials are sometimes added to give the mix some special ability. Such additional materials may be:
• Accelerating Chemicals
• Fibres
• Corrosion inhibitors
• Retarding agents
All of these have some special functionality that contributes toward the needs and the characteristics of the building structure.
Architecture of Concrete Buildings
The architecture of concrete buildings varies according to the need at hand. The most popular types of building structures are:
• Agriculture related
• Commercial Structures
• Residential Buildings
• Educational Institutions
Government buildings
• Structures with Industrial Purposes
• Military Structures
• Storage and parking buildings
• Buildings meant for religious purposes
• Buildings involved in transportation
• Power plants and power stations
• And infrastructural constructions besides others.
Whatever the building type, you really need good builders who can provide you with the right architectural designs and materials to realise the architectural vision

Essential Tips on Choosing a Local Photographer

OC family photographer

Photographs not only safeguard the past, present and future memories, but also bring out the best out of the occasion/event. If you are organizing a party, wedding or a ceremony, it is essential that you take photographs of the event. Although you have your smartphone and a camera to take photos, finding a local photographer will be a big boost. Apart from possessing necessary skills and experience, your local photographer has modern equipment to deliver high-quality services. What’s more, your local photographer is not directly attached to the event, which gives him a lot of time to spot many activities that need to be documented in a photo.

Finding the best local photographer, therefore, should be one of the priorities even as you organize for your upcoming event. In this article, you’ll find essential tips on How to Find a Local Photographer that can suit the occasion. Just continue reading.

Go through past photos

This is one of the best tips to apply when looking for a local photographer. Your local photographer has probably taken many photos in the past. These photos can give you a clue whether to trust the photographer or not. If the previous photos are of high-quality, then you can trust the photographer. If you’re not impressed with the photos, there’s no need to continue with the professional in question. Also, do not accept to work with a photographer that claims not to have previous photos. A professional photographer will always keep his best photos in his computer or memory card. If you must trust someone that doesn’t have previous photos, then at least let him take a photo so that you scrutinize it.


Another tip on How to Find a Local Photographer is by looking at the past record. The photographer you’re working with has probably handled some clients in the past. These clients have possibly had their say on the services delivered by the said photographer. It is important to look at the client reviews given by the previous customers. You also need to look at the ratings that clients have given the photographer. It will be beneficial if you work with a photographer that has positive customer reviews. Such a professional will not only deliver high-quality services, but also give you an easy time during and after the event.


Photography relies heavily on modern technology. Modern cameras and other supporting tools empower a photographer to take good pictures even during harsh weather conditions. Modern tools ensure that picture quality is not compromised no matter the conditions. You should ask your photographer the equipment he trusts when taking photos. It is good to work with a professional that uses modern technological tools to deliver services.


The final tip on How to Find a Local Photographer is availability. It will be in vain to get a photographer that has all the above qualities but lacks time. You need your local photographer during your event without fail. If one is committed on that day, then you should go for another one. Take your time to explain to your photographer about the events of that day, the timing and expectations. Do not take a photographer that has tight schedule as this may compromise service delivery if delays occur during the event.

The above are some of the tips on How to Find a Local Photographer. You need to look at them widely before making your final decision. Remember, you deserve the best. Do not gamble, therefore, with the choice you make.

This guest blog post wast brought to you by Dan Anthony, a local OC family photographer in California specializing in weddings, family and sports photography.

What Exactly is Contemporary Urban Art?

urban artArt is a general term used to depict a consistent, rhythmic and creative piece with relevant message. For instance, music and poetry are arts created by different people in the world to relay certain messages. Contemporary urban art is the type of art that relates to cities and/or city life. It is used to showcase buildings, fashions and vehicles, among other things.

As usual, art comprises both real and fantasy life. Contemporary urban art is no different. An urban artist can observe what’s going on and deliver a master class of a piece. Alternatively, an artist can visualize the future or the past and come up with a great design. This is what makes art a very intriguing profession; the possibility of an artist turning imagination into real pieces. That’s why it is possible for an artist to produce a piece that represents the world in 50 years to come.

Although contemporary urban art is centered on the cities and city lives, an artist doesn’t have to be located in town to produce one. It is true that artists that live in cities and towns can produce great contemporary urban art pieces, but this doesn’t limit the ability of artists living far away from towns from producing great pieces as well. Remember, art is more about creativity and focus. As long as an artist can use the power of imagination and observation well and keep his focus, he can produce wonderful pieces. For instance, an artist can use online information to imagine how the city life actually is.

Uses of contemporary urban art


One of the primary uses of contemporary urban art is beauty. Art has a way of enhancing aesthetic looks of a building, room or institution. People that go out to buy art pieces place them in their living rooms, outside their homes or at various institutions just for physical beauty. Art pieces make places attractive and appealing to the eye.

Message channels

Just like movies, poetry and music, contemporary urban art is used as a channel of sending messages. Various artists use urban art to tell how people live in town, challenges that are experienced in cities and opportunities that people can tap into, among other messages. The beauty about art is that it attracts readers in a different way; art entertains and sends a message. People get the message as they are being entertained, therefore. This makes it easy for many people to get the message being portrayed by an artist.

Promotions/ memorials/honor

Contemporary urban art can also be used to promote products, to remember someone or honor heroes. You may get a piece that honors a certain politician who transformed the lives of a specific city. You can also get a piece that reminds people where they’ve come from over the last century. Finally, you can get a piece that promotes specific culture, values and morals.


It is good to note that the above are not only uses of contemporary urban art. Art is an unlimited creation. That’s why artists are evolving with new pieces each day. If you would like to get a piece or two of urban art, you can do so by visiting an artist’s gallery or an exhibition. Remember, you are not limited to what you see; you can always order any piece. Even if you want a picture of your spouse, baby or self, you can always get it.

How to Make a Snapchat Filter

An event isn’t an event if someone hasn’t come up with a personalized Instagram hashtag to update their followers and share the memories. Next in line is Snapchat. The company has launched a new must-have as far as parties and events on social media go: custom geo-filters. Snapchat is allowing any user to create and submit their own custom filter for various reasons: a party, an event or even for fun.

snapchatDesign the Filter

Basically, there are three easy ways of making a Snapchat filter:

Geo-filter self service website: the best way to get started is to visit and use a website called Geo-Filter. This is a free self service website for adding custom text, graphics and pictures so you can download them in a format that is suitable for Snapchat. The next step is to download and upload your customized filter. It may not be as solid as Adobe Illustrator or Photoshop, but it’s a good starting point, especially if you are not yet familiar with either of these applications.

Adobe Photoshop or Illustrator: If you are experienced in the adobe suite, you can simply download the Snapchat filter template from the Snapchat website and save it to your PC. Once saved, simply run one of them in either Illustrator or Photoshop and edit it as you like. Similarly, make sure that it is relevant to the image you put it on and ensure it is less than 300 kb. In case it is more than 300kb, resize it accordingly (you can use a suitable PNG optimizer for this purpose).

Seek help: if any of the above methods do not work, you can always hire an expert on Fiverr or another site to create a quality one for you.


If you are creating a community Geofilter to support a local school, landmark, etc, Snapchat allows you to do it for free. If you want to use an On-Demand Filter, however, be prepared to part with around $5 per 20k sq ft, per hour.

Submit Your Filter to Snapchat

The next step is to submit your filter to the site. Simply take your new filter and upload it on the Snapchat’s filter submission page. Here, you will need to select either On-Demand or Community based on which type of filter you are making.

For the On-demand geo-filter, you will start by uploading the photo you have. For the Community one, you will illustrate the location on the provided map using lines until you find a section where you can upload the picture with your details and click submit.

Once you select the location and the time you want to image to run, you will see the price for your selection. You can alter the selections to update the pricing as necessary.

Once Your Snapchat Filter Goes Live

Once your filter goes live, you need to open the site and swipe on your image to see your newly created filter. In case you are experiencing problems locating it, try closing and re-opening Snapchat.

That’s it! Now go ahead and create your own Snapchat filter!

Use Technology The Right Way To Avoid Addiction

gamerLet’s face it; admitting that you need help with technology addiction can be quite a difficult decision to make. Its symptoms are like those of any addiction. In fact, thousands and thousands are checking into rehabs attempting to loosen technology’s tight grasp on their lives. Without a doubt, technology has taken over almost all aspects of our times.

Just a week ago, after completing my exams, I decided to unwind in our room by playing an addictive game on my laptop, FIFA 16. It enjoyed by millions around the world, and those who are addicted to it will admit that after losing playing against the PC they are never content to quit or save the game as they think that they always have another chance to win.

Most of my close friends recount how they would be fixed to their screens from morning to midnight playing this fantastic game. Some would continue playing it with their siblings immediately they arrived home from their friend’s place until a few hours into the morning and then retire to bed. In the past month, I acquired a negative attitude towards this game. The reason being every time I lost playing against my friends or the PC I always have a sense of loss and sadness that leaves me wondering how much I would have read or done other chores using the time that I squandered playing a game that doesn’t help me grow in any way.

As I spent a few minutes playing the game and losing several times, I started having a negative attitude towards the playing the game that intensified when my roommates began observing the game. Some of them were mesmerized by how the PC beat me easily every time I played it instead of how I toiled hard to play. It made me feel guiltier than ever. One of my roommates was so fascinated that he started periodically borrowing another roommate’s laptop to play the game overnight.

I regretted ever loading up the game as I observed him glued to the laptop until late hours of the morning. I became even more disgusted as I woke up to see him still glued to the screen. Our room doesn’t have a wastebasket, and so you have to go out and walk around the corner to throw waste. When I woke up, I saw three dirty disposable plates that he used the previous night thrown on the floor.

Gaming addicts don’t know that video games can make them neglect things like personal hygiene, eating, studying, sleep and much more. I’m not against my friend or video games; I’m against how video games consume our time and make use irresponsible sometimes. In today’s technology-driven world, you may try almost everything including technology addiction as an excuse to criticize technology with little success. However, it’s necessary to discuss the problems I see and have experienced.

Technology plays a significant role in our lives today, and it is undeniable that the relationship that we have with it is symbiotic and positive. However, it is important to note that it has real negative effects on our life if not used in the right way.

Mobile Payment Wars – Apple Pay vs. Samsung Pay

mobile payments

Both Apple and Samsung have finally launched their respective payment services, so you don’t need to constantly opt for your credit cards whenever you need to pay for groceries. You simply need to choose the way you want to pay, select your preferred card, scan the fingerprint and simply tap on your screen. Nonetheless, it can be quite difficult to choose the best payment method for you and the compatible phones based on the supported banks, retailers and the payment limit. Here’s our Apple Pay vs. Samsung Pay comparison to help you make an informed decision.

Supported Banks

Apple become the first company to launch their pay service, and started off by partnering with American Express. After that, it has also managed to secure some of the leading banks, including UOB, OCBC, DBS/POSB and Standard Chartered. Citibank is the only missing bank here.

On the other hand, Samsung has been able to bring Citibank on board, adding to its list of supported banks that include OCBC, DBS/POSB and Standard Chartered. The missing element in this list is UOB.

However, it is true that both companies are actively looking to add the missing banks to their inventories, so it is actually a matter of time before each of these banks are available on both mobile payment systems.

On the other hand, the inclusion of so many banks implies that both MasterCard and Visa are accepted by both Samsung Pay and Apple Pay mobile payment services. Therefore, there is actually no reason why you can’t pay even if a given store does not accept any of these leading mobile payment methods.


For both payment systems, any store that accepts MasterCard PayPass or Visa PayWave would suffice. All you need to do is to look out for the PayPass or PayWave logo.

However, Samsung takes the upper hand here because the payment system boasts magnetic secure transmission (MST) technology. The MST feature is used to transmit a magnetic signal that is imitating the act of swiping your credit card. This implies that most merchants with credit card terminals basically accept this payment system. The main issue, with both NFC and MST payment, is getting stores that can recognize this mobile payment system.

Payment Limit

The problem with credit cards is that many people tend to spend much more than they intended without even realizing it.

Apparently, a payment limit can help reduce that tendency, which is precisely what PayPass and payWave are aiming to do. The transaction limit of USD 100 could help people avoid overspending.

When you tap the screen on the system, you would be notified that you are overspending. However, if you have money to spare, you wouldn’t mind if the payment limit wasn’t in place. That’s exactly where Samsung Pay provides you with that option. Although the NFC system puts a transaction limit of $100, the Samsung Pay system doesn’t have that limitation. This simply means you can spend what you want without the machine notifying you that you are overspending.


Although we’re witnessing an increase in acceptance, it is important to determine whether we can rely on these payment systems as out sole payment sources. Sure, we can rely on cash, buy it is a good thing to have something that can replace the existing line of debit, credit and bank cards. That said, Samsung Pay seems to have a slightly higher level of acceptable at locations and places than Apple Pay.