​Legumes are beans, peas, and believe it or not, peanuts. They are beneficial for our health and our skin. The beneficial properties of this food are endless. But let’s begin with the most notable nutrient, protein. Ever noticed that a lot of plant-based foods include beans? That’s because legumes are rich in protein and taste. 

That’s mainly because legumes contain similar nutrients to the ones found in animal products, like red meat, tuna, and chicken. The difference is that they’re not as high in saturated fats as is meat. Plus, meat takes longer to digest. 

In an article published by Harvard Health Publishing, Doctor and professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, Dr. Meir Stampfer said, “It seems clear that replacing red meat with legumes can reduce the risk of diabetes and cardiovascular disease and even certain forms of cancer.” This fact alone makes this superfood superior to animal products. Dr. Stampfer also pointed out that “eating more legumes not only helps get rid of some of the adverse effects of red meat, but it’s also a big win for the environment.” So, if you’re looking to feel good both physically and emotionally, legumes are a great choice for a healthy switch. 

It’s no secret lentils, chickpeas, beans, peanuts, and all legumes are good for your health both internally and externally. I love beans for their rich flavor, health benefits, and versatility. I mean, you can make veggie burgers and baked goods with this superfood. If you’re looking for some delicious recipes or inspiration, check out our YouTube channel and keep coming back for more recipes. 

1. Crossbite
In a crossbite, the teeth are not aligned properly and can appear disrupted. Patients may have to move their upper jaw to one side to close their mouth properly.

A retainer or palate expander can be used to correct a crossbite.

2. Underbite
If the lower jaw protrudes out more than the upper jaw, the person has underbite issues.  If not treated on time, this can lead to a host of other bite problems. It also causes facial asymmetry.

Underbites can be corrected by growth modification of jaws, extraction of teeth, palatal expansion, and in some cases the surgical movement of the jaws. 

3. Open bite
In an open bite, the upper and lower jaw both are not aligned with each other. This creates a space between the upper and lower teeth. It can cause severe chewing issues. 

Open bites can be corrected through the extrusion of teeth, growth modification of the jaws, and surgical correction of jaws. 

4. Overbite
In an overbite, the teeth of the upper jaw rest in front of the lower jaw. The teeth overlap in such a way that it hides the lower teeth altogether. Thus, the smile may show fewer teeth and more gums. Overbites can cause wearing down of incisors and lead to protruding lips. 

Overbites can be treated by levelling of front and back teeth.

5. Crowding
This happens when teeth don’t have sufficient space to erupt from the gums. It is linked to periodontal problems and dental decay as it is harder to clean overlapping teeth surfaces. 

Braces are used to fix teeth crowding. 

6. Spacing
If the structure of the jaw is too big, and the teeth have ample space to erupt, teeth spacing problems arise. In case you have a missing tooth or have had some teeth removed, the rest of the teeth find enough room to spread out, causing spacing problems. 

Braces are used to correct spacing issues in the mouth. In severe cases, orthognathic surgery is also used to reshape the jaw. 

7. Dental Midlines not Matched
For the jaw to function normally, without disruptions, the dental midlines should be attached to the jaw. Although the alignment is for aesthetic reasons, if left untreated, it can lead to other bite problems.

Misplaced midlines are treated by using braces. In some cases, surgery of the jaw may be required. 

8. Protrusion
It is characterized by the upper jaw protruding forward extensively. The functionality of the teeth and jaw are compromised, and the person cannot bite or use their front teeth properly. 

The regular use of braces can correct the protrusion of the teeth.

If you suspect having any of the above bite problems, contact your orthodontist today, so that they can be treated in time.

​Re-evaluate your self-talk
We all have that voice in our heads that constantly nags us about our fears and anxieties. You may not notice it, but this voice shapes your self-identity and affects how you feel about yourself. One tiny but effective step to achieving better mental health this year is to re-evaluate how you talk to yourself.

Like many of us, your self-talk voice is probably negative and critical. After all, it is human nature to be quick to judge yourself and focus on your weaknesses rather than your strengths and potentials. But by being mindful, you can shift your self-talk to a kinder and more compassionate tone. In time, your usual self-talk dialogues like "I'm so stupid" can turn into kinder phrases like "I'm learning and growing."

Practice saying "no"
The coronavirus pandemic has forced us to stay home and practically say "no" to different things. Many of us were able to slow down, pick a hobby, and spend more time with our loved ones at home and virtually. While a pandemic isn't good news, the habit of slowing down and saying "no" benefits your mental health.

Even in the post-pandemic era, you have a right to say no. That includes invitations, requests, and practically anything that you don't have mental space for at the moment. You also don't have to justify your "nos" if you don't want to. Your time and energy are your most precious resources; use them wisely.

Say yes to joy
Once you've learned to say no, you can have more time and energy for activities that can bring you joy. Prioritizing happiness may look different for everyone. It could be as simple as making a cup of coffee in the morning. It could also mean traveling to a new place or watching your favorite TV show with friends.

No matter how you define joy, what matters is that you actively work to cultivate happiness in your life. This can remind you how fun and special life is-that you can be happy on most days, not just only on weekends or holidays. To put it simply, be intentional in infusing more joy into your day, every day.

Don't be shy to ask for help
Another thing that the COVID-19 pandemic has taught us is that we don't have to do it all alone. We may be isolated from our loved ones, but this doesn't mean we can't reach out to them online. This reminds us that we're social creatures-though socially distanced, we are meant to be connected to each other.
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So instead of shouldering everything yourself, ask for help. If you feel down and don't have the energy to run errands, there may be people in your life who would love to lend you a hand when given the chance. And if you're struggling with your mental health and immediate support from loved ones isn't enough, seek out professional help. That's one of the kindest things you can do for your mental health this year.
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2020 was tough for us. As you begin moving through the days of this year, work on improving your mental health. Keep your goals realistic and stick first to a few small changes that can hugely impact your life.

​Safeguarding your business and financial data is necessary, no matter what industry you're under. Information security must be included in every business process to avoid accidental data breaches and leaks. This is especially crucial when you need to outsource work to third-party companies.

Many prospective and promising outsourcing vendors, however, lack the expertise, processes and tools to keep data private and secure. If your business, for instance, plans to outsource 2D animation work to an experienced digital art company without knowing how to safeguard your data, you could be exposing your organization to data privacy risks. 

1. Practice Vulnerability Management by Restricting Vendor Access
The outsourcing company probably won't need to access every computer in your organization network (unless your third-party firm is servicing them). You should keep a close eye on the specific tasks you're outsourcing to your chosen vendor. Make sure that the third-party firm only has access to specific databases and programs that they need to complete the assigned job.

A good example is to apply the Policy of Least Privilege (POLP). If your vendor, for instance, suffers an information security issue like a data breach, you can rest easy because they're locked out of the critical systems.

2. Maintain an Intellectual Property Privacy Policy
This policy lays out what your business expects the third-party outsourcing company to do concerning data privacy and security. Policies typically include the following information:

• The kind of data that the outsourcing vendor will handle
• The measures that the vendor will undertake should a data breach happen
• The consequences that the outsourcing provider will face if a breach of trust occurs

You should tackle this policy at the start when you and the third-party firm are hashing out the details. This will prevent misunderstandings and complications down the road. Don't forget to take into account the privacy laws employed by your outsourcing company, especially if the location of the vendor is overseas.

3. Evaluate Your Outsourcing Vendor's Information Security Measures
Take the time to periodically double-check your outsourcing provider's data safeguarding measures. Even after you've established a fruitful and long relationship with your chosen vendor, you should check in with them occasionally to find out if their data security standards are up to date. Have your company's network administrator assess the user profiles of your outsourcing firm for possible problems like:

• Accounts with Unusual Privileges - Check if the vendor user accounts have access to databases and applications that are irrelevant to their assigned work. By doing so, you can identify possible security threats and fix them before a data breach occurs. If you come across unusual requests for data, you may be facing a potential information data breach.
• Passwords That Are Weak or Easy to Guess - Strong passphrases can make your network infrastructure more secure. Weak ones, on the other hand, are easier to hijack. When checking the user profiles, see if these accounts meet your organization's minimum password strength requirements.
• Inactive User Profiles - If a vendor user account becomes inactive for a long period, this may be a sign that the outsourcing provider is not deleting employee profiles from their system after the worker leaves the company. This can be a potential data security issue, as cybercriminals may compromise these accounts at some point and use them to launch attacks or gain access to sensitive business data. Getting rid of inactive and unnecessary accounts will help you minimize this risk.

4. Educate the Outsourcing Provider on the Proper Handling of Data
As a precautionary measure, lay down all the required processes concerning data management to the third-party company. If necessary, conduct training on the ins and outs of handling. This way, you make sure that everything runs smoothly and keep sensitive data from leaking.

5. Bolster Your Data Security Measures
Consider implementing database monitoring gateways and application layer firewalls to strengthen the data security of your organization. These measures safeguard the data from external, unauthorized access and track who's accessing the data.

6. Include Data Transfer Policies in Your Contract
Have the outsourcing provider sign a contract discussing the specifics of transmitting data. You could, for instance, require the third-party firm to:

• Transfer data online (transferring data via CDs and other hard media is not allowed)
• Encrypt any data the vendor transfers online
• Record all instances of data transfer and provide your business with access to this log

​Create a strategy before you outsource any task to a third-party vendor. You'll be in a better position to pre-emptively counter possible cybersecurity threats and attacks when you have the appropriate data security and privacy measures in place.

So, the holidays are here. I mean … for the year it’s been, it definitely flew by! In the midst of all the unfortunate events we’ve come across this year, the holidays are still a time of giving, love, and coming together. Whether via video chat or in person or social distancing, we are spreading love and engaging as best we can. For the ones who are still looking for something special this time a year to gift to a friend, family, loved one, Cratejoy has some lovely ideas that combine unique gifts for those humans in your life. Plus, if you shop through the links on this page, we earn commission. 

Plants right now are trending and with reason. The pandemic has shifted perspectives and the things we really need. So, why not gift a plant that helps keep the ambiance nice and fresh, add some color to a room, and help the oxygen flow. Here's a quick video featuring The Plant Club. Here’s the direct link to shop at your own pace and likings for a subscription plant box. ​You can also find a succulents box here.

Sometimes having snacks ready is the best way to go on a spontaneous road trip. Plus, it's also a great way to try out some things you've been wanting to but haven't had the chance to. Shop snacks and food subscription boxes here!

For yourself, your sis, mom and dad, or a friend! Agenda's are the absolute must have, especially when a lot of us are working from home. Staying on top of everything is facilitated by an agenda. Plus, it doesn't hurt if it's nice and attractive to the eye. Don't forget to pencil in some rest time and me time. 

​The Avant Agenda! ​Go on, treat yourself to a monthly luxury subscription box.

Literature has the power to create a new world for us, with our very own colors and imagination. Plus, it helps us exercise our brain and even our eyes. For the book lover and even for the one who doesn't know he/she loves books because they haven't had the right story, this box is both enticing and engaging. Shop here for book subscription boxes. 

You know the feeling when you open the door and see a box of something you ordered? Imagine opening it, but this time filled with carefully selected goodies specifically for a loved one... or you. Cratejoy boxes are undoubtedly the modern day baskets! 

We hope these fun boxes sparked something in you. Happy Holidays to you and your loved ones! 

​Furthermore, this water-soluble antioxidant “helps prevent oxidation of water-soluble molecules that could otherwise create free radicals.” That’s why skin specialists recommend incorporating vitamin C into your skincare, especially during the day. Specialists say it helps protect the skin from the sun and free radicals, helping our skin’s aging process. 

Some foods that are rich in vitamin C include Brussel sprouts, broccoli berries, cabbage, cantaloupe, cauliflower, mango, papaya, kiwi, peppers, potatoes, spinach, tomatoes, and all citrus fruits and greens. It’s important to remember that “the body uses vitamin C in about two hours, and within three or four hours of ingestion, the vitamin leaves the bloodstream completely.” This is why ingesting vitamin C throughout the day, not just once a day, is recommended. But, of course, moderation applies to everything. Too much vitamin C, for example, can cause diarrhea, an upset stomach, excessive iron absorption, and reduced copper and selenium absorption. It’s important to take vitamin C in moderation and conduct research based on your body weight and nutrition needs. Here are some clues to help you pinpoint a vitamin C deficiency: joint pain, bleeding gums, poor digestion, easy bruising, reduced resistance to cold and infectious diseases. 

Whether you are on a plant-based lifestyle or not, remember, greens, fruits, and veggies are nature's sugar, carb, and protein. The benefits of foods that grow from the ground are endless. Be sure, however, that if you are not ingesting all the nutrients, you include supplements to complete your health needs and stay energized, strong, and healthy. 

It’s important that we as humans conduct our research, seek medical/nutritional information, and educate ourselves based on the needs our bodies require. We are all different, so what might work for some will not always work for others. 

​I've had this book for a while, but I found it online if you're interested. Here's the link: Vitamin C: Building Flexibility & Fighting Infection.  You can also try finding it at your public library. Libby is a great app where you can access library e-books  for free (no, this is not an ad... unless Libby would like to sponsor?).

Staying in this holiday season is probably best given the current pandemic, so if you have the means to spear some dollars these gifts are sweet. If you have the means to spear a little extra, please consider donating to organizations like Toys for Tots  that are bringing gifts to those who have lost. Another great way to gift a gift or help a family or child in need is to visit or check with your local churches.

Disney covers the gifts for your little ones and while 2020 has definitely been challenging and different, Disney Holiday Gifts continues this year. Here's a guide on the gifts and a direct link to the coolest and current Holiday Gifts. To see the full Disney Holiday Gift Guide 2020 follow this link.

​The boo and I love Indian food. Just around the corner there’s this really great Indian market where we indulge frequently in their savory food selection. In the spirit of love for their food, I have altered my rice quite a bit when I’m going for a different rice flavor. It’s simple and easy, and it’s the closest I’ve gotten to replicating their rice. 

So, without further ado, here’s my quick and simple recipe for my Indian Caribbean Rice.

Mi pareja y yo somos amantes a la comida india. A la vuelta de la esquina de nuestro apartamento hay un mercado indio donde nos damos el gustito frecuente. Me gusta tanto que he alterado un poco mi arroz en busca de un sabor similar al arroz estilo indo. Es simple y fácil y es mi toque personal al arroz indio.

Sin más preámbulos, aquí está mi receta rápida y simple para mi Arroz Indio Caribeño.

* Opcional: Algo que me gusta hacer, que me enseñó mi mamá es cortar algunas cebollas frescas y agregarlas cuando el arroz esté completamente cocido para darle un sabor extra.
Además, en este punto, también puedes agregar un poco de aceite de oliva.

Consejos adicionales si algo sale mal: Si por alguna razón cocinas demasiado el arroz o está duro, agrega un poco de aceite de oliva en el medio y cocina a fuego muy lento unos minutos más. Si cree que necesita más agua, puedes salvar el arroz agregando un poquito de agua y aceite de oliva.

Este es mi arroz preferido por el momento. A veces agrego tomates y pimientos para darle color y un sabor diferente. Recuerde, cocinar tiene que ver con el gusto personal y por supuesto, con los colores que le damos a la comida. Por lo tanto, aproveche la oportunidad de agregar algunas especias favoritas y agregar algunos colores a su comida. Explorando llegamos a conocer nuestros gustos en la cocina y así se nos va el miedo. 

¡Gracias y buen provecho!

So, without further ado, here’s the recipe to my Quick Berry Bowl. A smoothie created for even the lazy days we all share. 

Need extra help? We can also make it together in this simple "blend along with me" video. There's chill music involved. Also, feel free to subscribe to our channel if you're in the mood to support a broke un-influencer. 

Grab your cup of plant milk and crawl into your favorite blanket with our Oat Cinnamon Cookies. These cookies are perfect for the fall.

​Online learning is becoming more and more effective nowadays. People are developing their skills no matter where they are and what their schedule is. But they are also making mistakes that reduce the effectiveness of their online learning initiative.

Not Thinking About Accreditation
When you are signing up for an online course, one of the first things you should check is theiraccreditation. If you are learning for personal development, this is not a big deal. But professional development is another matter. You need to prove that you have the skills for the job. Most courses have an online diploma or certificate that legitimizes the course. But there are different levels of legitimacy. For example, if youronline health and fitness coach trainingoffers a certificate from several professional bodies, then it is a good choice. But if the only accreditation you will get is from an unknown educational body, then it might not get you a job.

Not Taking It Seriously
An unfortunate result of online learning not being in a classroom is that many people are not taking it seriously. They slack off and they submit late assignments and the like. Even if some do attend classes and participate, they don't put in their full effort. This is a mistake you should not make. Online learning can have the same results as face-to-face learning sessions only if you put in the work. If you do not make the effort, then you won't get the full benefit of the sessions. When you sign up for an online learning class, you should promise yourself that you will treat it as an actual classroom subject.

No Schedule
While many online learning classes can be very flexible when it comes to class schedules, this does not mean you can pick up a class any time you want. You should havea definite schedulefor your daily classes. The best reason for this is that it establishes a habit. Humans are creatures of habit and learning is much better when you expect it. Besides that, clearing out a particular part of your day for learning ensures that there are no distractions. It also gives you time to complete assignments and tests that you have to finish.

Not Checking for Updates
Another habit that you should learn to develop is the regularchecking of updates. Many people are familiar with the idea of their teachers spoon-feeding them the information. With online learning, students need to do some learning on their own. Teachers might occasionally change the syllabus or online lesson material. Unlike normal classes, teachers have it easier when it comes to distributing material. You must get the latest version of whatever material is available. Check for updates in either the online learning site itself or emails from the teacher.

Not Working With Others
Another problem with online courses is that the feeling of isolation. Unlike in an actual classroom, there are no other classmates to discuss the material with or have a classroom discussion with. For some people, this is not good for their learning process. It is always a good idea to try and form virtual discussion rooms and contact your classmates so that you can have someone else to discuss the class with. If possible, you should meet with your classmates in person so that you can have a face-to-face discussion or study session. Many find it incredibly effective in boosting their study efforts.

Not Reaching Out to the Teachers
Many online learning students struggle with the material on their own. But they shouldn't be. Their teachers are only an e-mail away. If you are finding it difficult to understand a subject or a concept, you should send your teacher a message for clarification. This can be a big help to you since they can guide you through topics that can stump you for days on your own.

If you are shy about asking your teach details, then wait for the help sessions. Online teachers nowadays often hold additional sessions for students who can't figure out the material. They usually announce this during the class and you should attend if you still don't understand the material.

Online learning can be a great convenience. But it will take some effort to extract the full benefit of it. When you begin your online learning experience, focus on doing your best, and avoiding the above mistakes to get the best results.

A chilly night in California had me craving delicious comfort food without doing too much. I reached into my pantry and found some simple ingredients to make myself a savory meal while I showered and got ready for dinner. I grabbed some left over rice from the night before, tossed it in a pan with some onions and served it alongside what we are calling Instant Veggie Pot.