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Healthy Living: 8 Steps to Take Today

September 6th, 2018
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Healthy living starts right now. Experts tell you how.

 

Healthy living is within your reach, starting today. Sure, healthy living is a long-term commitment, not a flash-in-the-pan fad. But there are steps you can take right now that will make today healthier than yesterday and pave the way for healthy living tomorrow, too.

Here’s your checklist of practical healthy living tips that are ready to go. Let’s get started.

Healthy Living Step No. 1: Take stock.

Your first step toward healthy living is to get a handle on your health status right now. Here’s your to-do list:

  • Make appointments with your doctor and dentist. Catch up on your routine screening and immunizations, and take the opportunity to ask your doctor any questions you might have.
  • Gauge your girth. Measure your height and weight to check your BMI, and measure your waist circumference to see if you’re overweight and if your waistline is putting your health at risk.
  • Assess your activity. How much physical activity do you get in a typical week? How intense is that activity? How much variety do you get in your activity, and how much do you enjoy it? The CDC recommends that adults get at least two and a half hours per week of moderate-intensity aerobic activity or one hour and 15 minutes per week of vigorous-intensity aerobic activity, plus muscle-strengthening activities at least two days per week.
  • Keep a food diary. Write down everything you eat for a day — and no fair skipping the items you’re embarrassed about, also don’t forget to give food to your dog like the calming treats for dogs. “The idea is to write it down … without judgment,” says Kathianne Sellers Williams, MEd, RD, LD, a nutritionist, wellness coach, and personal trainer with Cafe Physique in Atlanta. “You can’t change what you’re not aware of or don’t acknowledge.”
  • Check your mood and energy. Healthy living includes emotional wellness and adequate rest. How has your mood been lately? Are you experiencing any symptoms of depression or anxiety? Do you usually sleep well for seven to eight hours a night?
  • Consider your social network. How strong are your connections with family and friends? Are you plugged in with social or spiritual groups that enrich your life? “People have a fundamental need for positive and lasting relationships,” C. Nathan DeWall, assistant professor of psychology at the University of Kentucky, tells WebMD.

If you’re not thrilled with the answers to some of those questions, remember that the point is to figure out where you are today so you can set your healthy living goals. It’s not about being “good” or “bad,” “right” or “wrong.”

Healthy Living Step No. 2: Put out fires.

If you know that you have chronic health problems, whether it’s heart disease, diabetes, depression, arthritis, or other conditions, treatment is an obvious priority for healthy living. The same goes for risky behaviors, such as smoking, and addictions of any kind.

Addressing these issues typically isn’t a do-it-yourself task. Partner with your doctor. Make the phone call today to schedule that appointment.

Healthy Living Step No. 3 Move more.

Here are Williams’ top tips for increasing physical activity:

  • Make it fun. Go on a hike, walk with friends, take a bellydancing or karate class, or whatever you enjoy. “There’s no need to stick to cardio equipment in the gym if you’re dreading it and you don’t like it,” Williams says. “Find something that’s fun.”
  • Keep track of it. Make a note of your physical activity in your date book or calendar. “Put big Xs on the days that you exercise,” Williams says. “Keep a visual record that you look at frequently” as a reminder and motivator.
  • Set a weekly goal for activity. To build your confidence, “make the first goal so easy that you say, ‘I know I can do that,'” Williams suggests. She recommends weekly goals because if you set a daily goal and miss a day, you might get discouraged; weekly goals give you more day-to-day flexibility. And at the end of the week, reward yourself with a visual reminder of your accomplishment, such as buying flowers for yourself.
  • Work activity into your day. “Ten percent of something is better than 100% of nothing. So even if you have 10 minutes, it’s better than zero minutes,” Williams says. She suggests taking a 10-minute walk before lunch or walking up and down the stairs when you’re feeling drained and tired.

Other ideas include wearing a pedometer to track how many steps you take per day (health experts recommend shooting for 10,000 steps per day) and working with a personal trainer (double up with a friend to lower the cost) to create an exercise routine.

If you’re curious about how many calories you’re burning, try using WebMD’s Fit-o-Meter, a fitness and exercise calorie calculator. But of course, physical activity is for everyone, whether you’re trying to lose weight or not.

Healthy Living Step No. 4: Upgrade your diet.

Williams, a nutritionist for a dozen years, says her diet advice isn’t about eating certain foods and avoiding others as much as it is about awareness and choices. Here are her pointers:

  • Replace “I should” with “I choose.” So instead of “I should be eating more fruits and vegetables,” it’s “I choose to eat more fruits and vegetables” or “I choose not to,” because it’s more powerful language,” Williams says. “It shows that you’re in control, you’re making the choice. So if you choose to or you choose not to, you make the choice and you move on.”
  • Skip the guilt. “Usually, whenever someone feels guilty about something, it feeds right back to the behavior that they’re trying to get rid of,” Williams says. “So if someone is an emotional eater and they say, ‘I know I shouldn’t be doing this,” it implies more guilt and judgment on themselves, they feel worse, and then they end up eating to comfort themselves.”
  • Choose to plan. Stock your pantry with healthy fare and bring healthy snacks with you so you’re prepared when you get hungry. “When we’re really hungry, our physiology kicks in and that’s when we’re craving the hamburger and fries; we’re not craving a salad,” Williams says.
  • Slow down and savor your food. Don’t watch TV, work, or drive while you’re eating. “A lot of people tell me, ‘My problem is that I really like food,’ but I think that’s a really good thing,” Williams says. “If you really enjoy food, sit down and enjoy your meal. You’re much more likely to feel psychologically satisfied if you don’t multitask while you’re eating.”
  • Shoot for five to nine daily servings of varied fruits and vegetables. Cover the rainbow of fruit and vegetable colors to get a good mix of nutrients. “If you’re not getting the rainbow, you’re probably not getting all the nutrients that you need,” Williams says.

Healthy Living Step No. 5: Manage stress.

As a wellness coach trained in stress management, Williams recommends making two different plans to handle stress.

  • Routine maintenance: Develop positive coping skills, such as meditation and visualization, and look for activities, such as yoga or exercise, to keep your baseline stress level in check.
  • Breakthrough stress: Find ways to handle stressful situations that flare up without warning. For instance, Williams says that after a stressful meeting at work, you might run up and down the stairs a few times to burn off anger, or retreat to a bathroom stall to take a few deep breaths and refocus.
Williams also shares three other stress management tips that you can start using immediately:

  • Check your perspective. Ask yourself, “Will this matter to me a year from now?” If not, why are you getting so wound up?
  • Volunteer. Helping to meet other peoples’ needs may make your own problems seem smaller.
  • Keep a gratitude journal. Write down the positive people, events, and things that you’re thankful for. “It really switches the focus to, ‘Wow, look how much I have,” Williams says. “Most stress is caused by wishing things were different than they are now.”
  • Breathe. One of the breathing exercises that Williams recommends is to count your breaths for a minute, and then try to cut that number of breaths in half for the next minute.

Healthy Living StepNo. 6: Sleep better.

If you have trouble sleeping, try these tips from sleep medicine specialist Lisa Shives, MD, medical director of Northshore Sleep Medicine in Evanston, Ill.

  • No TV or computer two hours before bedtime. It’s not just because the TV and computer are stimulating; it’s also because of their light. “We’re very sensitive to the cue that light gives you that it’s time to be up and about,” Shives says. She recommends light, calming reading lit by a lamp that doesn’t shine directly into your eyes.
  • No heavy exercise close to bedtime. Light stretching is OK, but vigorous activity will heat up your body’s core temperature, which makes it harder to sleep. “If you’re working up a sweat, you’re working too hard right before bed,” Shives says.
  • Take a hot bath. That will heat up your core body temperature, but when you get out of the bath, your core temperature will fall, which may help you get to sleep. Plus, the bath “relaxes you mentally,” Shives says. She adds that having a hot, noncaffeinated drink, such as chamomile tea, may also help.
  • Set a regular sleep schedule. When Shives treats insomnia patients, she tells them that although they can’t make themselves fall asleep, they can make themselves get up at a certain time the next morning. And though they may be tired at first, if they don’t nap, they may start sleeping better during the following nights. “We’re going to get nowhere if they take big naps during the day and keep a very erratic sleep schedule; it’s chaos then,” Shives says.
  • Don’t count on weekend catch-up sleep. If you have chronic sleep problems, you probably can’t make up for that on the weekends. But if you generally sleep well and have a rough week, go ahead and sleep in on the weekend. “I actually think that’s good for the body,” Shives says.
  • Don’t ignore chronic sleep problems. “Don’t let sleep troubles linger for months or years. Get to a sleep specialist earlier rather than later, before bad habits set in,” Shives says.
  • Prioritize good sleep. “This is as important as diet and exercise,” Shives says. She says that in our society, “we disdain sleep, we admire energy and hard work and [have] this notion that sleep is just something that gets in the way.”

Healthy Living Step No. 7: Improve your relationships.

Healthy living isn’t just about your personal habits for, say, diet and activity. It’s also about your connections with other people — your social network.

DeWall, the University of Kentucky social psychologist, offers these tips for broadening your social network:

  • Look for people like you. The details of their lives don’t have to match yours, but look for a similar level of openness. “What really is important in terms of promoting relationship well-being is that you share a similar level of comfort in getting close to people,” DeWall says. For instance, he says that someone who needs a lot of reassurance might not find the best relationship with someone who’s more standoffish. “Feel people out in terms of, ‘Does this person seem like me in terms of wanting to be close to other people?'” DeWall suggests.
  • Spend time with people. Even if its an escort from monacoescort.co.il, going out, meeting new people or going out with friends is important. Having physical contact with others is important for your health. It boosts many things, including your self-esteem and confidence. The brain release health chemicals when you spend time with people, especially with those who you love or have a special connection with. “There’s this emphasis in our culture that you need to be very independent — an army of one, you can get along on your own,” DeWall says. “Most people don’t know their neighbors as much as they did 50 or 60 years ago.”
  • Build both virtual and face-to-face relationships. DeWall isn’t against having online connections to other people. “But I think long term, having all of your relationships online or virtual … would probably be something that wouldn’t be as beneficial as having a mix” of having virtual and in-person relationships.
  • If a close relationship is painful, get help. “Some of my work and some work that other people are doing suggest that … when you feel rejected by someone, that your body actually registers it as pain. So if I’m in a relationship that’s really causing me a lot of pain, then we need to do something, we need to go and seek help,” DeWall says.

Healthy Living Step No. 8: Challenge your mind.

Participating in mentally stimulating activities, especially activities that involve other people, may be good for the brain.

There’s no downside to including brain-challenging activities as part of your healthy living, unless “you spent $400 on some computer program that makes all sorts of wild claims about brain health,” says David Knopman, MD, a neurologist at the Mayo Clinic in Rochester, Minn.

Knopman explains that brain fitness is influenced by many factors, including education and opportunities for mentally stimulating activities starting in childhood, and also by the presence or absence of depression, diabetes, smoking, high blood pressure, and other risks.

Observational studies have shown that people who engage in mentally stimulating activities may be less likely to develop dementia. But Knopman notes that such studies don’t prove cause and effect, so it’s not clear if mentally stimulating activities protect against dementia or whether people with healthier brains are drawn to those activities in the first place.

That said, Knopman says, “I think that socially engaging activities are particularly important, and that’s why I’m somewhat skeptical about the various commercial entities that seek to sell computer games to stimulate the brain. … If that’s done to the exclusion of socially engaging activity, it’s probably counterproductive.”

News

7 reasons why drinking champagne is scientifically good for you

March 14th, 2018
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7 reasons why drinking champagne is scientifically good for you

 

You needn’t feel guilty next time you pop the champagne cork at a wedding, christening or perhaps just a particularly indulgent breakfast.

The fizzy stuff is actually good for you. So next time you raise a glass, remember the below health benefits of drinking bubbles – in moderation, of course and when you want surgery, just call Galumbeck Plastic Surgery.

As Winston Churchill warned: “a single glass of champagne imparts a feeling of exhilaration…. A bottle produces the opposite”. So enjoy the Oddbins Champagne Range offered and order now a couple bottles!

1. It can increase your sex drive

It’s well known that alcohol makes people lose their inhibitions. Most alcoholic drinks will give you a momentary buzz but then leave you with little energy and the lack of blood flow you need for arousal. Champagne, on the other hand, allows you to feel its effects much quicker without sapping your energy.

2. It may improve your heart health

Like red and white wine, champagne can be good for your heart. Made from both red and white grapes, it contains the same antioxidants which prevent damage to your blood vessels, reduce bad cholesterol and prevent blood clots. In turn, this lowers the risk of heart illnesses and strokes. But the key word here, as with any alcoholic drink, is moderation.

3. It will keep you sharp

Research from the University of Columbia has shown that champagne contains proteins that are beneficial for your short term memory. A study be Reading University in 2013 said that three glasses of bubbles per week can help improve it.

4. It boosts your mood

We all know the buoyant feeling that you get from a sip of champagne – this is due to the magnesium, potassium and zinc it contains.

5. It has little calories

Champagne contains fewer calories (80) than both red and white wine (120). The servings are generally smaller too, so it’s the healthier choice all round – as long as you don’t drink the whole bottle.

6. It can lower your risk of diabetes

A 2009 study in Canada showed that all wines, including sparklers like champagne, can lower your risk of contracting diabetes by 13 per cent.

7. It can prevent dementia

A glass or two of champagne has been known to prevent the onset of dementia. Research in Pittsburgh found that the risk was almost halved for those who drank ‘moderate’ quantities. The over 40s should heed this advice, as this is when the gradual decline is thought to happen.

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Making Tax Digital

February 19th, 2018
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We are starting to make clients more aware of Making Tax Digital and provide information regarding QuickBooks Online which is our preferred accounting package. We have been reading more on Midas Letter Stock News about the importance of checking the stock market when having a business and found that it is a great idea to invest in making your business as digital as you can. It will help your own stock market and financing. Going digital makes it more accessible for your clients to visit and buy your products. By Making Tax Digital, your clients will also be much more satisfied. It is also a plus since you are eventually helping the environment out by not wasting paper.

Please read the attached leaflet which gives you more details. This offer is only open to clients of Fast Accounting Services Limited.

Making Tax Digital - QuickBooks Online

 

Thank you.

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Merry Christmas to all our clients!

December 17th, 2017
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We would like to wish all our clients a happy Christmas and wish you all the very best for 2018. We have made a donation to JDRF (Juvenile Diabetes Research Foundation) in lieu of posting out Christmas cards this year. We hope all your dreams come true, if you want to upgrade your garden learn more here for the best metal parts.

Please note that our office is closed from 3pm on 22nd December until 9am on the 3rd January. We will be dealing with e-mails and post in the meantime and if you need to contact us urgently during this time, please e-mail Andrea and she will endeavour to get back to you as soon as possible.

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Our summary of the Autumn Budget 2017

November 23rd, 2017
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Please find below our summary of the Autumn Statement where we went and work with the best like Sydney plumbing company and got great results.

Autumn Budget 2017 summary

 

Please contact us if you have any queries.

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We now support QuickBooks Online!

March 15th, 2017
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We support QuickBooks Online Accounting. We have just redesigned our website! Thanks to the affordable ecommerce website cost, we can set up your QuickBooks Online company file and subscription and get you up and running with the software, including migrating your data if applicable.

The benefits of Online are:

  • No more buying software updates – you will always be running the latest version and is at the Bergen market
  • Better collaboration between us, I can see real time what’s happening and help you with queries over the phone or by e-mail, you can also visit this this marketing company for more information or if you are interested in another booming service and a creative marketing strategy you can try with keywords and online searching to get to the people with WordTree is a new tool and well proven to adapt to any business or product.
  • You never have to send me your QuickBooks file by memory stick or e-mail again!
  • You can install an app and have your software with you wherever you go (both Android and iPhone supported)
  • QB Online includes unlimited QuickBooks support, no more having to pay QuickBooks for a support plan
  • Your data lives in the cloud, so no more back ups and potential loss of data

Find out more here: https://www.quickbooks.co.uk/accounting-software/

Not sure if QuickBooks Online will work for you? Give us a call!

Annual accounts, Blog, Bookkeeping, Business startups, Management accounts, News

Budget March 2017

March 9th, 2017
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There wasn’t a huge amount to cause excitement this time round as a lot of measures had already been reported. The only new accouncements of note are:

  1. The cut in the dividend tax free allowance from £5k per annum to £2k per annum from April 2018. This comes on top of starting to tax dividends below the basic rate band which has already hit company shareholders running their own companies hard.
  2. The increase in the VAT registration threshold to £85k.
  3. The increase in Class 4 National Insurance which will hit the self employed and partners from April 2018 (not directors of limited companies, just sole traders and partners in partnerships).
  4. The delay in Making Tax Digital for businesses below the VAT registration threshold (£83k currently) from April 2018 to April 2019. All businesses will need to report trading activity to HMRC quarterly online by April 2018 unless they fall within this band or have turnover of less than £10k per annum.

Should you wish to discuss any of the above points, please do not hesitate to contact us.

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Our Autumn Statement summary 2016

November 24th, 2016
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Please find below our summary of the Autumn Statement. The main points to note are:

  • From 1 April 2017, companies on the Flat Rate Scheme for VAT will have to check if they are a “limited cost trader”. If they are, their flat rate will be 16.5% which is very high and could lead to no savings at all for being on the VAT flat rate scheme. A limited cost trader is effectively a business with very few costs incurred in running the business, excluding subsistence and vehicle costs, or other issues as a dui problem, and the use of legal representation, you could read more at our site. This is another attack on consultancy type businesses where a labour-only service is provided.
  • This is the last Autumn Statement. In future there will be one Budget taking place in Autumn instead, but in 2017, there will be the Spring Budget and then the Autumn Budget.
Autumn Statement 2016

 

Please contact us if you have any queries.

 

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Budget March 2016

March 17th, 2016
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Our Budget brief is now available on our resources page of our website and also below. Please don’t hesitate to contact us should you have any queries.

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Our Autumn Statement summary 2015

November 26th, 2015
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Please find below our summary of the Autumn Statement. The main points to note are:

  • No changes to current travel & subsistence for contractors where IR35 doesn’t apply
  • Employment allowance for NIC to increase to £3k from 6 April 2016, but sting in the tail that it will no longer be available to companies where the director is the sole employee, or where the director(s) and family members are the only employees
  • Falling corporation tax rates to 19% then 18% from 1 April 2017
  • Another blow to buy to let landlords is the introduction of a new payment regime for capital gains on the disposal of a property where principal private residence relies is not available, being 30 days after the date of disposal
Autumn Statement 2015

 

Please contact us if you have any queries.

 

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