The quetzal is a beautifully colored bird in the trogon family. They are found in forests and woodlands, abundantly in more humid highlands.
They can be hard to spot in their wooded habitats, even with their brightly colored feathers. Their feet are unique with having two toes facing forward and two back, aiding the bird in perching high in the trees.
2. Mandarin Duck
The mandarin duck is a perching duck species found in China and Japan.
Both males and females have crests, but the crest is more pronounced on the male. The male molts after mating season into eclipse (summer) plumage. When in eclipse plumage, the male looks very similar to the female, but can be told apart by their bright yellowish/orange beak.
The bluejay is native to most of the eastern and central United States, western populations may be migratory. They are also found in Newfoundland and Canada.
This vibrantly colored bird feeds on nuts and seeds such as acorns, soft fruits, insects, and occasionally small vertebrates. They can sometimes be seen to catch insects while in flight.
4. Victoria Crowned Pigeon
This stunning beauty is named after the British monarch Queen Victoria. The Victoria crowned pigeon is native to lowland and swamp forests of northern New Guinea.
The Victoria crowned pigeon is now uncommon around human established areas due to heavy hunting for it’s plumage and meat. The bird is easily tamed so it easily falls prey to hunters. As such it was named Near Threatened in the IUCN Red List.
5. Lesser Bird of Paradise
The lesser bird of paradise is native to forests of New Guinea, and the nearby islands of Misool and Yapen. They are omnivorous, their diet mainly consisting of fruit, insects, and snails.
The lesser bird of paradise is considered to be at low risk, but its habitat, the tropical rain forests of Papua New Guinea and Irian Jaya are increasingly threatened and quickly disappearing.
6. Long Tailed Widowbird
This hauntingly beautiful species, the long-tailed widowbird, is found in Angola, the Democratic Republic of the Congo, Kenya, South Africa, Swaziland and Zambia. They live in swampy grasslands, in flocks consisting of one to two males and a larger amount of females.
The long-tailed widowbird’s diet mainly consists of seeds and insects. They do most of their foraging in flocks on the ground, though they are sometimes seen catching insects mid flight.
If you’re trying to score top marks at your next dental appointment, in addition to your brushing and flossing regimen, the food you put in your mouth plays a crucial role for overall oral health.
We know that there are many foods that sneak into the diet that can damage teeth. Sugar is the main culprit, especially added, refined sugar. Any food that increases your intake of refined sugar can feed harmful bacteria to cause tooth decay. Other harmful foods include acidic beverages like sodas and sports drinks.
However, if you’re really trying to stay on top of your dental health, you want to make sure that you’re eating the right types of foods that assist your body in balancing and managing the oral environment. Here are five to add to your diet:
Not only for warding off vampires, garlic is known for its antibacterial properties. Rich in the compound allicin, garlic prevents the activity of a wide range of bacteria that can cause imbalance in the oral environment. Adding some chopped garlic to your stir-fries or even raw garlic to your salads is a great way to ensure your mouth bacteria stay in check. Watch out, though! Garlic is notorious for causing bad breath.
Widely cultivated in the traditional Spice Islands like Indonesia, cloves have been known for their antimicrobial properties for centuries. Their remarkable properties can be attributed to the rich source of eugenol and oleic acid.A powerful spice with a sweet kick, cloves can be used in a range of cooking, such as curries and soups. However, cloves are also particularly useful as a sugar replacement for desserts like spice cakes and muffins.
For many years, this rich, yellow-colored plant has been used in India, where it has been consumed in spice form for thousands of years. Long believed to be a remedy for problems in the mouth, we now know turmeric to have its antimicrobial activity because of its primary active component curcumin. Turmeric is an excellent addition to curries and cooked meats. It’s also great in your morning smoothie – simply add a teaspoon.
While we were long told that butter is bad for our heart and arteries, we now know that it’s one of the most nutrient-rich foods that humans can eat. Packed with fat-soluble vitamins A, D, E, and K2 (if raised from grass-fed cows), it’s also rich in calcium and conjugated linoleic acid, which is a booster of the immune system. You can add butter to nearly any meal; however, it’s important to limit the amount of heating during cooking as the smoke point may cause it to burn.
Steeped with a rich history in Chinese medicine where it was known for its wide-ranging health benefits, today there’s not much that green tea can’t do. Rich in the antioxidant EGCG, green tea has powerful antibacterial properties.
Within seconds of meeting you, people are already making judgments about your personality.
Those assessments can influence whether they want to hire you, date you, or be your friend.
So you’ll want to do everything you can to make the best impression possible — before it’s too late.
To help you out on that front, I checked out “How to Make People Like You in 90 Seconds or Less” by speaker and author Nicholas Boothman. The book highlights a key strategy for ingratiating yourself with your conversation partner while greeting them.
The best part? The whole process takes just four seconds. Read on to find out how to become instantly likable.
1. Be Open
Boothman says you’ll want to open both your body and your attitude.
In terms of your body language, Boothman says you should aim your heart directly at the person you’re meeting. Don’t cover your heart with your hands or your arms. And if you’re wearing a jacket, unbutton it beforehand.
It’s equally important to cultivate a positive attitude. While you’re greeting the person, Boothman says you should feel and be aware of that positivity.
2. Make Eye Contact
Boothman says you should be the one to initiate eye contact, and let your eyes reflect your positive attitude.
If you feel uncomfortable making eye contact, he suggests a strategy for getting used to it: When you’re watching TV, note the eye color of the people on camera and say the name of the color in your head. The next day, do the same thing with every person you meet.
Just make sure to look away at some point — as Carol Kinsey Goman writes on Forbes, too much eye contact can feel rude or intimidating for the other person.
Boothman advises being the first one to smile. You’ll send the message that you’re sincere.
Research also suggests that smiling when you meet someone in a happy context is a useful way to get them to remember you.
4. Say “hello”
Whether you say “hi,” “hey,” or “hello,” or use another salutation, you should sound delighted to be making this person’s acquaintance.
Next, you’ll want to extend your hand. Make sure to give a firm handshake, which generally creates a more positive impression.
When the person you’re meeting gives his or her name, try to repeat it a few times. For example, you might say, “Sara. Nice to meet you, Sara!”
If you’re meeting multiple people and can’t shake everyone’s hand at once, Boothman says it’s possible to conduct a “hands-free” handshake. Do everything you’d normally do while shaking someone’s hand — point your heart in their direction, say hello, and smile — but don’t extend your hand.
5. Lean In
There’s no need to fall over into the person you’re meeting.
Boothman suggests an “almost imperceptible forward tilt” to show that you’re open to and interested in what the person has to say.
Communication is the backbone of a relationship in terms of keeping both partners feeling heard and understood. Nobody can read your mind, nor should they expect you to try to read theirs. Being able to openly and honestly communicate with the person you’re committed to can make or break your relationship.
You’ve got some semblance of a path in life.
It’s difficult to plan a future with someone who has no future plans for themselves. Things change and life throws curveballs at us — nobody can be expected to have it all figured out, but giving it a try is a good start.
You can let the little things slide
No matter how well two people get along, odds are you will not like every. single. little. thing. about the other person. There may be small quirks that you’ve got to accept (and maybe ignore). If you get annoyed by everything they do, it will cause unnecessary tension in the relationship.
You are ready to accept someone as they are
You can’t enter into a relationship with the hopes of molding someone into who you want them to be. It’s important to note that in a healthy relationship, both partners will motivate each other to become the best versions of themselves — this is not the same as trying to change someone’s nature.
Happiness comes from the ability to be honest, and the ability to be honest comes from being able to open up to someone without being judged.
You don’t look for someone to complete you
You, right now, are a whole complete person. If you think you need to be in a relationship in order to be “complete,” you will always be looking for something you can never find. True fulfillment and satisfaction comes from within, and you cannot fully, effectively give yourself to someone until you’ve found it.
You don’t need someone to complete you, only someone to accept you completely.
You are happy being single
If you’re not happy being single, you won’t be happy in a relationship. As said in the point above, true happiness comes from within. Single is simply a word to describe someone who is strong enough to live their life by themselves until the right person comes along to share it with.
If you’re constantly searching for a relationship out of loneliness, you will find yourself with the first person who comes along that is interested in you. We all need to have the dignity and self-respect to only commit ourselves to those who deserve it, and the only way to be able to wait for that is to be happy before they come along.
Your ex is no longer a factor
We all have a past, and the new person in our life needs to be able to accept that. But, we also have to accept that about ourselves, and be able to leave it in the past. Obviously this is not cut and dry if there are children involved or other mutual commitments independent of the relationship.
I understand that in some rare occasions people stay friendly with their exes or maybe even spend time together, but in most situations, in order to truly move on we need to spend time completely cut off from them. No communication, no time together, nothing.
Until you are completely over your ex and can give your full time and attention to someone new, it is better not to commit.
You are ready to blend your life into someone else’s
While a relationship cannot be your entire life, it does permeate its entirety. You become connected with their friends, families, hobbies, pets, living situations… and they become connected with yours.
Sure, some privacy is important, but your willingness to fully accept someone into your life and routines is what will let the other person know you truly care and are ready to make a commitment to them. They will become your teammate in taking on life together. You will be building bridges between your lives rather than walls.
More important than some sort of “checklist” though, is something nobody else can ever tell you — how you feel inside. I believe when we reach the right phase in life or come across the right person, we will know we are ready to leave the single life behind and build a life alongside them.
But, until that person comes along, it’s important to work on ourselves and define our own happiness which we can then share with them.
Everyone with a bestie will recognize these ever-important traits of what it means to be a true friend.
Who would we be without our friends? From an early age, friends teach us the ropes, giving us the building blocks to learn how to give, love and face life’s ups and downs. The United Nations recognizes the importance of friendship and proclaimed July 30 as International Friendship Day, highlighting friendships as a way to bridge differences and bring about more peace in the world. Take a moment to celebrate your friends both near and far by exploring the eight defining characteristics of what being and having a best friend really means.
Your best friend has the uncanny ability to read your mind before the words pop out of your mouth. Just by exchanging a glance, you both know exactly what the other is thinking.
Whether you have a piece of broccoli stuck in your teeth or you are about to embark on a major life decision, your best friend is there to give you their real opinion. While sometimes it can seem a bit harsh or they may even disagree with your choices, your best friend won’t hide their views – especially if they think it’s in your best interest.
Rolling on the floor laughing till your stomach hurts doesn’t happen with just anyone. Best friends know exactly what will trigger a belly-aching laugh, and between the personal jokes and shared experiences, your bestie knows how to tickle your funny bone.
Your best friend can actually feel what you are going through – because they have been there before. Or, they simply relate to you on such a deep level that they can profoundly understand what you are experiencing.
Giving is something that comes naturally between best friends, with each person willing to share what they have with the other. A true friendship has boundaries, but abundance is key. No tabs are kept on who gives and who receives, creating a flow of sharing and caring between you both.
Secrets, fears and deep thoughts are just some of the things you freely share with your best friend – because you know that what you say remains in the vault. Your best friend would never use your private information against you or to hurt you in any way.
Your bestie thinks that you are awesome and is there to give you a boost when you are feeling low. As your personal cheerleader, your best friend reminds you of how many great things you have to offer the world, always focusing on your positive attributes that make you shine.
Your best friend has your back! No matter the situation, you know that when you need your friend to be there for you, they are present without fail. As James Taylor and Carole King sing:
When you wake up, all of your muscles are relaxed and you’re likely to feel lethargic – exercise is the perfect remedy for this. Furthermore, a morning workout wakes you entire body up, including your metabolism. This means you’re more likely to lose weight when exercising in the morning as opposed to the evening. Moreover, if you don’t eat a big breakfast (especially not carbs) you will burn even more fat, according to PubMed studies.
A different study by Appalachian State University found that exercising at 7 a.m. lowers your blood pressure and improves sleep quality.
The Bad Points of Working Out In The Morning
You need to have the motivation to get up early each and every day. It’s too easy to hit the snooze button when the alarm goes off! It’s worth keeping in mind that you will probably have to get up earlier than normal if you want to exercise properly. You should also note that mornings can sometimes be hectic, especially if you have to go into work earlier than normal, which means you might be tempted to avoid exercising from time to time.
Evening Workouts Have Some Advantages
If you’ve had a stressful day at work, exercising is the ideal way to take your mind off things. On top of this, your body has had a chance to wake up and all of your muscles will be ready for the most strenuous of workouts. A study conducted by the American College of Chest Physicians found that your lungs are at peak performance in the late afternoon, making exercising much easier.
One final point about working out in the evening: it can also help you get to sleep! We said earlier that morning workouts are best for getting a good night’s sleep, but if you exercise at least two hours before bedtime, you should find that sleep comes just as easily since you’re burning off excess energy and calories. However, exercising too close to bedtime will likely have the opposite effect so try not to leave it too late!
The Cons of Evening Workouts
Sometimes when you’ve had an exhausting day at work, any kind of exercise is the last thing on your mind. We’ve all had days like this. It’s unavoidable, unfortunately. You might also have some unexpected family commitments to attend to after work, means that going to the gym isn’t possible. This general lack of control over what might happen each evening makes it more likely that people will skip workouts, and once people miss too many they might stop exercising completely.
Okay, so what’s the best time to exercise?
If you want to lose weight and maintain a strict schedule, morning workout is probably your best option. If, however, you want to exercise when your body is most alert and optimized for performance, evening workout might be preferred. Of course, it’s important to note that everyone is different – some people are naturally morning people, while others are night owls – so, your optimal time might be suited to a particular time of the day regardless of what scientific evidence says.
Everyone’s heard the old refrain — drink eight 8-ounce glasses of water a day. Turns out that’s not entirely accurate. The Mayo Clinic recommends about 13 cups a day for an average male and about nine cups a day for the average female. But the actual amount of water a person should drink in a day can vary based on where you live, how much you weigh, and what kind of lifestyle you lead.
Water makes up 60 percent of our body’s weight and is absolutely imperative for our organs to function. Since we are constantly losing water through sweat, urine and even our breath, drinking enough water is crucial. If you become dehydrated, you will lose energy and become nauseated, headache-y, and tired. Severe dehydration can even send you to the hospital so drinking an adequate amount of water is crucial to maintaining your health on a daily basis.
If you exercise, you are losing more water than the average person. Therefore, it’s important to drink water before, during and after your workout — an extra 1 1/2 to 2 1/2 cups should be sufficient for a short workout. If you’re doing prolonged exercise, like running in a marathon, you have to drink much more than that.
In the summertime or if you live in a warm climate, you’ll also need to drink more water than the recommended amount. That’s because heat can make you sweat more and lose fluids faster.
You’ll also need to drink more water than is usually recommended if you’re sick with a fever, vomiting or diarrhea. If all you’ve got is a pesky cold, drinking water can also help keep your nasal passages hydrated and prevent you from getting sicker.
Another instance where you need to drink more water? If you’re pregnant or breastfeeding. The Mayo Clinc recommended that a pregnant woman drink at least 10 cups of water a day and a nursing woman to drink 13 cups of water a day. That’s because nursing drains your body and can leave you dehydrated if you’re not drinking enough. Not to mention that adequate hydration while breastfeeding can ensure an ample milk supply.
How do you know if you’re drinking enough? You can count the cups you drink or you can just peek in the toilet after you pee — you should be peeing a clear or light yellow liquid. If your urine is dark yellow or cloudy, you definitely are not drinking enough.
This is a lot of water to drink for physical health, but drinking water can have an influence on your emotional health as well. A 2014 study published in PLOS ONE found that, if you’re not drinking enough water, drinking more water will better your mood and increase general positive emotions. If you’re already drinking a good bit of water during the way, keep it up! The same study found that folks who drank a high amount of water over the course of the day experienced a decrease in their happiness levels if they decreased their water intake.
If water isn’t your thing, you can also safely substitute juice, milk or coffee for a cup or two a day. Since I was never a major water drinker, I like to combine 1/3 cup juice with 2/3 cup water.